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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270765 | [S1] Yeah, just rubbing it on in. Uh, and so we're starting to build enough space between the reflexive response, like it, because it goes like that, right? It's in the blink of an eye when we get into the drama cycle. So we start to recognize, okay, can I build enough space between when I start to rev and when I go in... | 29 | 3.339938 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270765.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270766 | [S1] I, I have li-, I lived that for so long and one of the things that helped me a lot, and it's a very hard way to ask for help, but I at one point sat with my family and just said, "I don't want to be like this." [S2] Mm-hmm. [S1] And I need your help. I need you to tell me- [S2] Yeah. [S1] ... when my tone of voice... | 23.24 | 3.455024 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270766.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270767 | [S1] when I am venting. [S2] Yep. [S1] Because it's gotten to be such a lever that I pull reflexively. [S2] Yeah. [S1] And what was interesting is that the more they would be like, "Mom, watch your tone," the more I would then have to practice feeling the engine rev up. But here's what happened that was really interest... | 27.72 | 3.464608 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270767.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270768 | [S1] ... unloading my stress and drama on my family. [S2] Yeah. [S1] It forced me to focus on the reality that I was profoundly overwhelmed at work. [S2] Yeah. [S1] And had not prioritized building an exceptional team. [S2] Yeah. Mm-hmm. [S1] And I felt very alone, and I felt unseen, and I felt like nobody got it. [S2]... | 26.92 | 3.391376 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270768.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270769 | [S1] the drama- [S2] Yeah. [S1] ... was keeping me trapped in a broken system- [S2] Yeah. [S1] ... in my own business and in communicating with my family. And so I, I think what ultimately happens when you have the courage to look at where you're revving yourself up- [S2] Yeah. [S1] ... or where you're in this cycle of... | 29.44 | 3.384795 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270769.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270770 | [S1] that this unravels something incredibly beautiful and deep that you didn't even realize was the issue in the first place. [S2] Absolutely. [S1] I, um, love what you're teaching us. I have, I have another question I want to ask you. Uh, this one from Shana. | 16.2 | 3.557557 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270770.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270771 | [S1] My oldest is 30 and constantly blames me for things. [S2] Mm-hmm. [S1] And then when I get upset with her, she likes to label me and call me an abuser because she can't get her own way, whether it be for a ride somewhere or a new cell phone. And we have tried the, "No, you're not getting it," to just giving in and... | 29.44 | 3.416952 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270771.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270772 | [S1] What I hear in this dynamic- [S2] Yeah. [S1] ... is a child using their parent like a blankie. [S2] Yep. [S1] Uh, life is hard. [S2] Yep. [S1] So I'm gonna call and vomit on you- [S2] Yep. [S1] ... and demand a new cell phone because I think a new cell phone is the way to solve all my other problems in life. [S2] ... | 27.24 | 3.503991 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270772.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270773 | [S1] Like, that's what I hear, that there is a dynamic where the dramatic person is in control of the relationship. [S2] Mm-hmm. [S1] And the drama is what makes everybody jump. [S2] Yeah. [S1] And so it just dials up and up and up and up. [S2] Yep. And when we say, like, avoids confrontation, avoids conflict, that's a... | 26.92 | 3.46918 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270773.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270774 | [S1] If you are in a situation with somebody who's dramatic- [S2] Mm-hmm. [S1] ... you're always in conflict. [S2] Mm-hmm. That- [S1] Because not saying what you feel and not calling people out on their shit- [S2] Yeah. [S1] ... causes a ton of agita and engine revving- [S2] Yep. [S1] ... for the person who's passive. ... | 28.48 | 3.346681 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270774.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270775 | [S1] Like I would get into the fight, the space between my parents and referee their fights. [S2] Right. [S1] Being in that position, look, it's, it, it creates safety for me, but I found that I was a referee in my entire life. I'd beca- I did it as a profession, doing couples work, working with people, and I realized ... | 25.56 | 3.362853 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270775.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270776 | [S1] Well, I think actually for you, if you're listening to this and you're the passive one. [S2] Yeah. [S1] Or you don't want confrontation or you think it's just easier to let it slide, uh, Dr. Scott is here to tell you that recognizing that getting kind of trampled by somebody else's drama is your own issue with dra... | 21.96 | 3.546267 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270776.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270777 | [S1] Well, it reminds me of what, uh, Dr. Russell Kennedy said when we interviewed him, which is his research and belief is that all anxiety stems from your unmet need to be loved when you were little. It's the little you. [S2] It's the little you. [S1] Saying, "I need help right now." | 19.92 | 3.491549 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270777.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270778 | [S1] Yeah. I always think of anxiety as the telephone ringing, as the sound of the ring of the telephone. And so when I feel anxiety, I go, okay, I can either participate in the anxiety and worry about worrying, or I can pick up the phone and see what's present in my body. [S2] That's a beautiful image. [S1] Healing ad... | 23.04 | 3.390722 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270778.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270779 | [S1] Because I think what you're talking about is a game changer and it makes it accessible for somebody. [S2] Thanks. [S1] Because you can spot drama a mile away. You can feel the revving up in your own body. And it is very hard to cycle down the drama in someone else. [S2] Mm-hmm. [S1] But if you want to, the best wa... | 22.2 | 3.340356 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270779.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270780 | [S1] ... is to create more peace in yourself. Because if somebody else is getting all dramatic or triggered, or they're blowing out the candles with a frickin' fire hose filled with sewage- [S2] Mm-hmm. [S1] ... if you can stay in your centered place of peace- [S2] Yes. [S1] ... because you have trained yourself- [S2] ... | 29.2 | 3.452223 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270780.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270781 | [S1] Amazing. So, Dr. Scott, are there... Can you give us just a couple very simple things- [S2] Yeah. [S1] ... that someone can do today to start to break the addiction to drama or remove unnecessary turmoil from their life? [S2] Yeah. Coin a phrase, create a safety word with your family, with those you trust and you ... | 29.48 | 3.349084 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270781.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270782 | [S1] Yeah. Start to recognize what are the things that rev you up. I, I always, I'd say, take a media fast. [S2] Yeah. [S1] Part of recognizing the job of the media is to get and gain your attention and to capture it, and they use the devices of drama to do it. [S2] Yeah. [S1] They use awe, angst, and anger as the thre... | 26 | 3.364711 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270782.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270783 | [S1] Do you remember the Boston Marathon, the bombing? [S2] Mm-hmm. [S1] They found that those who watched the news from it showed more significant signs of PTSD than those who were there at present at the bombing. [S2] Wow. [S1] Because of the massive repetition, over and over again showing, and the added language tha... | 28.12 | 3.392941 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270783.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270784 | [S1] So, stepping back, choose your words wisely. Uh, forgive yourself is a big one. If you're listening to this and you're like, "Oh, shit." [S2] This is me. [S1] [LAUGHS] | 9.72 | 3.322347 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270784.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270785 | [S1] This is me. Or, this is everyone else I know. [S2] Yeah. [S1] And maybe, maybe it's me, who knows? Forgive yourself. This, this is not your fault. There are a certain conditions, there are certain conditions that created this, this survival mechanism. This way of needing drama to avoid the underlying trauma. [S2] ... | 29.92 | 3.320038 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270785.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270786 | [S1] Well, Dr. Scott Lyons, thank you. [S2] Thank you. [S1] Thank you. Thank you for being here with us and for giving us not only this really interesting insight, but also specific things that we can do to end the unnecessary turmoil that we create for ourselves- [S2] Mm-hmm. [S1] ... when we become addicted to drama.... | 29.92 | 3.465195 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270786.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270787 | [S1] My pleasure. I got a lot of drama. [S2] [LAUGHS] [S1] Or I did. | 4.52 | 3.319083 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p113_BV19a4y1q7Yz_p113_m4-dialogue_0270787.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096686 | [S1] If you're frustrated by going up and down and trying this diet and that diet and the other diet and this thing and that thing and the other thing. [S2] That stops today. Everybody listening to this, they are going to stop yo-yo dieting. That, this is our deal, right, Mal? [S1] That's right. You hear Dr. Lyon? She'... | 29.24 | 3.210004 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096686.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096687 | [S1] weight loss. We're talking about weight loss. And the reason why I want to talk about this is because we've all been there. [S2] [LAUGHS] [S1] [LAUGHS] We've all... | 9.44 | 3.254155 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096687.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096688 | [S1] Get your pens out and get ready to change your life, 'cause Doc G is in the house. All right. Please help me welcome Dr. Gabrielle Lyon to the Mel Robbins Podcast. [S2] Thank you so much for having me. I'm thrilled to be able to sit down and talk with you. [S1] So, Dr. Lyon, I'm so excited that you're here, and I ... | 24.28 | 3.363548 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096688.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096689 | [S1] Yeah, this idea of full. First of all, skeletal muscle makes up 40% of your body weight, period, which is a huge amount of your tissue. [S2] Wow. [S1] And I think that this is a really important point, is this idea that when we think about skeletal muscle, we often hear about just exercising the bicep and really j... | 22.96 | 3.331614 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096689.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096690 | [S1] There's a lot of things that happen, and we're going to break it down very simply. Number one, you get stronger, which is the obvious. Number two, the non-obvious is that when you contract skeletal muscle, it secretes these myokines- [S2] Yep. [S1] ... that then go throughout the body that help with bone health, | 20.4 | 3.337275 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096690.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096691 | [S1] Thank you so much for that question. This has been a very long journey, which, by the way, I don't recommend anybody doing that. [S2] [LAUGHS] [S1] Uh, there's a lot of other ways to go about that. When I graduated high school, I graduated high school at 17, pretty early, I moved to Hawaii. I moved to Hawaii and I... | 25.4 | 3.382006 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096691.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096692 | [S1] Fast forward to then going to my undergraduate, which was also in human nutrition, vitamin, mineral metabolism at the University of Illinois. [S2] Okay. [S1] My life changed because serendipitously I landed in the lab of Dr. Donald Lehman. He is one of the grandfathers of protein metabolism. [S2] Huh. [S1] A lot o... | 28 | 3.322482 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096692.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096693 | [S1] Yes. As an undergraduate, I was working in his lab and I was deeply influenced by this idea of protein, dietary protein, and skeletal muscle as it relates to women's health. Women and men, but the studies that we primarily did were, at least the ones that I was working on, were women, post-menopausal women. Fast f... | 28.36 | 3.40779 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096693.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096694 | [S1] This concept of muscle-centric medicine had been building, but there was a flash of insight, and I would love to share how it came about and what really changed everything for me. [S2] Absolutely. What was the insight? [S1] Well, at the time, I was seeing patients in the hospital and in the nursing homes. | 24.12 | 3.287965 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096694.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096695 | [S1] And by doing that, what ended up happening is we destroyed her muscle. [S2] Mm-hmm. [S1] She would go through yo-yo dieting, and over seeing all of these patients cumulatively, I realized that this information and this obesity epidemic that people have been trying to fix for the last 50 years, wasn't obesity at it... | 21.68 | 3.322848 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096695.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096696 | [S1] Wow. I want to be sure everyone gets the benefit of that epiphany. Can you say that again? That from your medical and research background, you had this epiphany that the problem wasn't that people were too fat. [S2] Right. [S1] It was- [S2] That they had unhealthy skeletal muscle. [S1] Wow. And I gather that what ... | 27.4 | 3.360858 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096696.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096697 | [S1] By thinking of always what we have to lose, it becomes very demotivating for people. [S2] Yeah. [S1] This really crazy thing that creeps in is sometimes they don't feel worthy of health and wellness in the way that potentially we would want them to feel. [S2] Mm-hmm. [S1] So by shifting the conversation as it rela... | 25.64 | 3.281354 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096697.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096698 | [S1] Why is it never too late to put taking care of your muscles and making them stronger, the most important thing you could do at the center of your health? [S2] Number one, it's never too late. And number two, just like you said, people have gone through periods of yo-yo dieting, which again, we've all seen. That st... | 26.68 | 3.474474 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096698.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096699 | [S1] What are we going to do? [S2] The first thing that we're going to do is we're going to leverage dietary protein. But first, let's talk about what protein is. Protein is actually not one thing. Are you ready for this, Mel? It's 20 different amino acids that make up protein. [S1] Can you, can you just, what the hell... | 21.28 | 3.31961 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096699.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096700 | [S1] Pretty close. But I don't know. Yours looks pretty jacked. So, uh, yours is not, yours is not sand. Yours is more like concrete. [S2] I've been working out for this. I did a set just so they'd look really, you know, greased up for you when we did this. [S1] [LAUGHS] [S2] Okay, so. | 13.52 | 3.277107 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096700.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096701 | [S1] ... on. Some mom drugs coming in your hot. [S2] [LAUGHS] [S1] Uh, cannot be wasted. This idea that protein is really imperative is really important for a few reasons. Number one, protein, again, ha- is made up of these 20 different amino acids. | 15.4 | 3.235064 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096701.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096702 | [S1] What's so fascinating about protein from the big picture is that dietary protein improves satiety, just meaning you're not hungry. [S2] Mm-hmm. [S1] Here is the test that I tell people. If you're really hungry, go ahead and sit down with that chicken breast. That will tell you immediately, are you really hungry, v... | 28.6 | 3.488214 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096702.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096703 | [S1] The main benefit is that the macronutrient, or the 20 sand molecules in a protein, in protein when you eat it, it gets used up by the body. It also makes you less hungry. So you have this benefit of being more efficient in terms of the fuel that you're putting in versus just snacking mindlessly on all this stuff t... | 29.2 | 3.442003 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096703.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096704 | [S1] Okay. [S2] You're doing a great job. [S1] Okay. [S2] Protein is very controversial in the nutrition space. [S1] Why? [S2] And it shouldn't be. Um, well, we'll, we'll get into that, but it, it, it's just very controversial. [S1] Well, hold on a second. Can we just say something here? [S2] Yeah. [S1] You have a fuck... | 23.88 | 3.368369 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096704.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096705 | [S1] Quiet, and let's listen to Dr. Lyon. And I know people will then, like, just absolutely go bananas in the comments, "E-me, e-me, e-me." But I don't care because you're talking about the actual science here, and you're not saying you have to be vegan or you have to be a meat eater. You're saying everybody, from a m... | 27.16 | 3.494766 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096705.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096706 | [S1] Number one. So now you've taken a older, more mature muscle, you've increased the dietary protein intake, and you can get your skeletal muscle to respond as if it was in your 20s. [S2] Wow. What is another health benefit? [S1] It's incredible. [S2] It's incredible. What's another health benefit of following this p... | 22.48 | 3.353309 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096706.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096707 | [S1] Okay. Well, let's say potentially that would be true. Let's just say for, for fun. Number one, how long, how much longer do you think someone is going to live with no or low healthy skeletal muscle mass? [S2] Not very. [S1] That's right. Because I didn't tell you the other thing. I think we're at number five. [S2]... | 25.72 | 3.390644 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096707.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096708 | [S1] Where do you think it pulls from, those building blocks, those grains of sand, where do you think it pulls from? [S2] Your muscles. [S1] That's right. Do you know that if an individual were to get cancer, one of the things that they oftentimes pass away from is this some, is this thing called cancer cachexia, whic... | 22.44 | 3.435809 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096708.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096709 | [S1] Ooh, that sounds sexy. Let's use nutritional science to leverage willpower, everybody. I want to keep digging into the protein. [S2] And I, I think that that's really important to understand because the average American, by the way, the average woman is getting around maybe 60 to 68, if I'm gonna be generous, gram... | 26 | 3.540448 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096709.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096710 | [S1] I recommend one gram, close to one gram per pound ideal body weight. [S2] What? [S1] Yeah. And I even calculated this out for you. Okay, you ready for this? I did this calculation for you. [S2] My ideal body weight is 138. That's when I always feel- | 13.56 | 3.185483 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096710.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096711 | [S1] ... my best. [S2] So for you, if you were my patient, I would say, "Listen, Mel, in order for us to correct for muscle health, metabolism, satiety, then I would put you at roughly, easily a minimum of 100 grams of protein, but between 100 to 120, maybe even 130 grams of protein." [S1] I feel like I'm gonna gain we... | 24.08 | 3.377666 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096711.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096712 | [S1] There I said it. [S2] No way. There's no way. [S1] I said I'm at a game. Wait. I, that, that sounds like a lot. See that, but see, I think, like, I'm so indoctrinated, I don't know if there's a salad lobby that has been petitioning all of us psychologically, but I hear that. Intellectually, I know. I gotta start t... | 20.16 | 3.513861 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096712.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096713 | [S1] Mel, it's between 100 and 130 grams of protein a day. I'm like, I am not becoming a weeble wobble on legs, Dr. Gabrielle. [S2] You got it. [S1] And I think that's exactly what a lot of us women who've been socialized to think that we have to be thin, that's our reaction. But it just goes to show you how fucked up ... | 22.04 | 3.217137 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096713.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096714 | [S1] Yes, it is. [S2] The science isn't fucked up. Our psychology and the mixed messages and the diets we've been sold and the fact that, I'm just gonna speak for me, but everybody listening has no idea that this is what your muscles do. [S1] Right. And by the way, I calculated the amount of calories that we would be t... | 24.96 | 3.462116 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096714.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096715 | [S1] Um, so let's say you increase your dietary protein to 100 grams of protein a day. [S2] Okay. [S1] That would be a total of 400 calories. [S2] Wait, what? [S1] Now. | 10.44 | 3.230402 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096715.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096716 | [S1] Wait, that's it. But there's something I didn't tell you. [S2] Okay. [S1] What I didn't tell you is that the thermic effect of food or this thermic effect of feeding, meaning when you eat dietary protein, it, because of its impact on muscle, increases metabolism. So while you're thinking, "Well, I'm gonna eat 100 ... | 22.52 | 3.416463 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096716.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096717 | [S1] Sometimes, depending on how you dose it, you will use 20% of that energy. [S2] Mm. [S1] Just metabolize that protein. It would be very difficult to gain weight. And it would be so difficult to gain weight, you are not going to put on weight from increasing your dietary protein. It would be, and in fact, the studie... | 29.76 | 3.40251 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096717.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096718 | [S1] And you know what that means? It means they lose fat. [S2] So by eating more protein, the research shows in all these studies and in the work that you've done for 20 years, that when people focus on muscle health, resistance training, and a protein forward diet, they lose fat. [S1] They lose fat. Obviously calorie... | 26.4 | 3.418528 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096718.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096719 | [S1] Yes. [S2] I just got it. [S1] [LAUGHS] It, it, you got it. [S2] That is so- [S1] It's not- | 5.28 | 3.287259 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096719.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096720 | [S1] Cool. [S2] And it's not about what we have to lose. It's about what do we have to gain. It's this way of leveraging your system to create flux and movement so then this healthy body emerges. [S1] Why is this so important for women specifically? [S2] I think women have really gotten this constant narrative about, "... | 28.36 | 3.396841 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096720.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096721 | [S1] That does not have to happen. There are ways in which you can manage your body composition through diet and training. Again, we are leveraging protein and food as medicine and movement as medicine rather than taking something external. [S2] Mm. [S1] I mean, I guess food would be technically external, but here's wh... | 27.2 | 3.405623 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096721.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096722 | [S1] There is a natural decline in these hormones, estrogen, progesterone. There's an, uh, imbalance of testosterone, which can affect body composition. But one of the ways it affects body composition is we move less. [S2] Mm-hmm. [S1] We are less active. The way to combat that | 19.96 | 3.425211 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096722.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096723 | [S1] Okay. So- [S2] Got it. [S1] ... collagen is a different, separate kind of protein. It is, it has, um, a protein score of what is considered zero. It's still great, but we're not gonna, we're not gonna put it in the category of muscle health. [S2] Thank you for saying that. [S1] [LAUGHS] [S2] Because I, here I am m... | 27.32 | 3.285985 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096723.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096725 | [S1] ... homey, you are a pro. [S2] Thank you. [S1] So all these women in a million different countries, you've got your dial turned up, you're gonna make it so simple. This is legitimately fail-proof. You are going to have between | 12.68 | 3.300853 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096725.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096726 | [S1] ... 30 and 50 grams of protein at that first meal. [S2] Got it. [S1] Then, if you were saying, "Well, Gabrielle, Doc G, I want to add some carbohydrates," I'm going to say, "You know what? Go right ahead. You're not going to have over 30 grams or so of carbohydrates for that first meal, 'cause we don't want to kin... | 19.6 | 3.404361 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096726.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096727 | [S1] ... broad generalizations. [S2] Got it. Okay. [S1] Um, but, you know, we're just going to d- define it and design it so that people can execute right away. [S2] Great. [S1] You can have a little bit of berries, you can mix it in water, you can mix it in almond juice or whatever it is that you want. Something not m... | 19.48 | 3.301849 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096727.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096728 | [S1] Yeah, you're welcome. The last meal, if you're having two larger meals and a smaller meal in the middle, your last meal is also important because you're getting ready to go into an overnight fast. [S2] Okay. [S1] So you've woke, you woke up in the morning, coming out of an overnight fast, your skeletal muscle, you... | 19.84 | 3.272502 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096728.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096729 | [S1] You stimulate muscle with your dietary protein. You've done an amazing job. You've improved your, um, signaling. You've made your muscle youthful. You are no longer hungry. Your body is now metabolizing things. You know, we're not gaining weight. We are really setting you up for success. Your next meal is a little... | 28.64 | 3.36639 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096729.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096730 | [S1] Okay, got it. So now I'm doing my 30 to 50. I have my protein shake or my hamburger with my salad or whatever else. [S2] The last meal of the day is between 30 and 50 grams of protein. You want your burger, you want your chicken, you want your salmon. [S1] Great. [S2] You have now nailed it. Well, you will, by the... | 24.48 | 3.464902 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096730.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096731 | [S1] Yes. All dietary protein is not created equal. [S2] Okay. [S1] Ideally, you are eating whole foods. So now this brings us to this category of dietary protein and what makes up dietary protein, how do we score it, how do we think about it. An overarching way to do this very simply is that anything that is of animal... | 24.84 | 3.304144 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096731.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096732 | [S1] That means, does it run, does it swim, does it, I don't know, walk, is a high quality protein. [S2] Okay. [S1] It is considered a high quality protein. And what defines high quality protein is we talked about that there are 20 different amino acids. [S2] Got it. [S1] We're obviously not going into those 20, but th... | 25.68 | 3.457524 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096732.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096733 | [S1] ... are very low in plant-based proteins. So what would you have to do? You would have to over-consume or increase your consumption of these plant-based proteins to bring up that level of essential amino acids. [S2] Got it. [S1] And I'm gonna give you a very clear example. [S2] Great. [S1] And I'm just gonna lay i... | 21.52 | 3.435173 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096733.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096734 | [S1] Leucine is the critical amino acid for muscle health. [S2] Okay. [S1] Now, remember you and I were talking about how each amino acid had these dual roles and we weren't going to go into all 20, but there are a handful that are really important and critical for health and well-being. [S2] Okay. [S1] One of those am... | 26.16 | 3.364266 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096734.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096735 | [S1] So essentially, if you're eating, uh, under that amount, then you're not actually stimulating this mechanics of skeletal muscle. [S2] Oh. [S1] Three ounces of, you know, three to four ounces of a lean beef patty would, would stimulate muscle, would give you this, whatever number, two and a half grams of leucine to... | 29.48 | 3.393253 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096735.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096736 | [S1] Because of the difference in the amino acid profile to trigger muscle the same way. [S2] Wow. [S1] That's not a good plan. Like, first of all, that's a lot of quinoa. Second of all, that's like carbicide. You don't want to be doing that. | 12.8 | 3.390353 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096736.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096737 | [S1] Carbicide is a word? [S2] Yeah, no. Well, it can be now. [S1] Wow, that's, I think you should trademark that. Um, is there a supplement for our friends that are vegetarian or vegan that they can take to up the lysine or to get the amino acids without having to overdose on quinoa? It's important to understand becau... | 27.28 | 3.53198 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096737.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096738 | [S1] And here I am, like dumping more scoops in, thinking I'm loading up and I'm protein forward, and you're sitting here telling me, "Not, not, not really, not necessarily because it might not have the thing on it." [S2] But you know what, but I, I know I'm doing something and that's better than nothing, but- [S1] You... | 16.2 | 3.06582 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096738.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096739 | [S1] ... ours. You are. Mel, I'm going to interrupt you because you're doing great. [S2] Thank you. [S1] So the plant-based protein powders is a way to begin to balance these amino acids because they've made it in a way where they've balanced these amino acids. [S2] Oh, okay. [S1] So this is a way to do it. [S2] Great.... | 21.6 | 3.347647 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096739.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096740 | [S1] If you were doing whole foods. [S2] Exactly. [S1] Okay. [S2] If you were doing whole foods and not adding supplements, you may need a total of 35% more dietary protein. | 10.04 | 3.155841 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096740.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096741 | [S1] No, uh, pun intended here. Resistance training is any move against, um, weight. So that could be body weight, you could be doing push-ups, you could be doing bicep curls, you could be doing bands, you could be doing any different type of resistance training. That is a non-negotiable for muscle health and body comp... | 26.8 | 3.436089 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096741.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096742 | [S1] push-ups or band workout. Even, you know, if someone really wants to do yoga and Pilates, they could, but that is not going to be ideal over a period of time. But it's a great starting place. [S2] Gotcha. [S1] Okay. [S2] Gotcha. [S1] But again, we are going to focus on moving some kind | 17.92 | 3.252226 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096742.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096743 | [S1] ... of weight. [S2] And- [S1] Okay. [S2] What's the minimum amount of time? I realize you say some is better than none, but for just somebody going, "I'm going to take this seriously," three days a week, two days a week, one day a week, where's a starting point for somebody where this is like a whole new world? [S... | 17 | 3.442227 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096743.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096744 | [S1] Here is what the general guidelines will tell you. [S2] Okay. [S1] They will say 150 minutes to moderate and to vigorous activity, whether it's cardio, and that's a week, 'cause that's about 22 minutes a day. But what does Doc G say? Here's what I say. I say that you should be lifting a minimum of two days a week. | 18.92 | 3.490806 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096744.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096745 | [S1] Okay. And that would be, you're only gonna do two days a week, then you're gonna do full body. And I love the idea that you are doing, um, what we call multi-joint movements. So for me, what did I do this morning? I go, "Oh, man, I'm gonna be on Mel Robbins podcast, I'm getting my butt in the gym, and we did deadl... | 27.4 | 3.269424 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096745.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096746 | [S1] ... happening. [S2] Here's the great news of someone who's just starting out. Those people will get the bigger benefit and see more improvement faster than someone who's been training for a long period of time. How long? I would say maybe six to eight weeks. You stay with it. [S1] Oh, my God. That long? [S2] Can w... | 21.28 | 3.517263 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096746.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096747 | [S1] Feel better immediately. [S2] Okay. That's all I need to know. [S1] You will feel better immediately and you will begin to improve while transient, those immediate markers like blood sugar, like triglycerides, like HDL that everybody talks about. Again, it's over time, but these will be immediately impacted, which... | 28.32 | 3.50348 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096747.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096748 | [S1] ... benefit. [S2] That's a great question. I think that there's been a lot of discussion in the literature. There was a period of time where I believed that you had to lift heavier weights, and I, I personally prefer to do that, but the evidence would suggest as long as a woman is really taxing herself, you know, ... | 26.16 | 3.496662 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096748.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096749 | [S1] Uh, one high intensity interval training session a week. [S2] Okay. What does that actually mean? [S1] I think that we should do it, Mel. I heard you're in Vermont. I heard from a mutual friend we're in Vermont and I think I should come down there and I think- [S2] I think you should too. [S1] ... you should do it... | 12.96 | 3.440834 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096749.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096750 | [S1] Yeah. Yes. [S2] Great. [S1] And by the way, I did say 10 or 20 minutes, you know, 30 minutes. If you work hard enough, you could get a great workout in seven minutes. You could get a great workout in one minute. If you gas yourself on some kind of just all out 80 to 90, you know, 90% more effort, that's good. | 21.16 | 3.335666 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096750.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096751 | [S1] Dude, you could totally do that. You could totally do that. Number two, stand at your desk, which I'm sitting right now, but I do have a standing treadmill desk. Number three, get your heart rate up with a brisk walk to the bathroom or water fountain ten times a day. [S2] Great. [S1] Easy. You literally, if you ha... | 29.4 | 3.258635 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096751.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096752 | [S1] I have a question. So a lot of us have these wrist weight things. You can hear me opening it up. They were very popular when we were all in lockdown, the hot mom walk. So it was a one pound wrist weight. If I just wear these all day long, is that like something that I can do that will help or is that not a good th... | 28.72 | 3.268583 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096752.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096753 | [S1] ... is in the house. That was genius. You know why? It's manipulative and it works. [S2] [LAUGHS] [S1] Because you've attached motivation to something that she's demonstrating that she actually cares about, which is her success. And when you carve out a little bit of discipline, | 15.8 | 3.48301 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096753.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096754 | [S1] and shifting away from the external. Again, this whole conversation hasn't been focused about the external drivers of, of looking good. [S2] Mm-hmm. [S1] But understanding that the better you treat yourself, we only have one body. The better an individual treats themselves from the inside, the more capable Maddie'... | 21.2 | 3.353803 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096754.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096755 | [S1] And ultimately, she's going to go through a period where, you know, each decade we compare less, right? Right. [S2] So true. [S1] Right now, Maddie, you're at the height of comparison and that's just- [S2] So true. [S1] Also part of being a 19-year-old woman, you know, a 19-year-old girl is, is you are in the zone... | 21.8 | 3.06484 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096755.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096756 | [S1] So she said something very important. She said something about the progress in the gym. [S2] Right. [S1] I don't see progress in the gym. Well, what about saying you are going to do 10 dead hang pull-ups? That has nothing to do with how you look. It purely has to do with embracing the discomfort of becoming more s... | 21.64 | 3.436379 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096756.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096757 | [S1] Uh, shape my body and my future and my longevity. And so what a frickin' gift. Thank you, thank you, thank you, thank you for spending so much time with us and going into such detail. I cannot wait to have you back. And everybody, the book is Forever Strong, a s- new science-based strategy for aging well. Doc G, e... | 29.4 | 3.298901 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096757.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096758 | [S1] about the decisions that you're making, especially those that you're making about your health, 'cause you deserve to live a long and strong and healthy life, and now you have the research and the tools to do it. Let's go get 'em. I'll talk to you in a few days. [S2] Hey. [S1] Oh my God. Okay, I gotta get in here. ... | 25.88 | 3.423625 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p114_BV19a4y1q7Yz_p114_m4-dialogue_0096758.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p115_BV19a4y1q7Yz_p115_m4-dialogue_0617333 | [S1] So you're one of the most renowned sleep researchers in the world. What is your sleep routine? [S2] [LAUGHS] That's a great question. [S1] Can you explain why we sleep and why it's so important? [S2] Sleep is great for the immune system. It's great for cognition. It's great for the emotional system. It's great for... | 24.64 | 3.29622 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p115_BV19a4y1q7Yz_p115_m4-dialogue_0617333.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p115_BV19a4y1q7Yz_p115_m4-dialogue_0617334 | [S1] ... on YouTube. I'm so excited that you are here because class is in session, sleep is on the docket, and I'm gonna throw this to the, uh, studios in Los Angeles because we recorded this in LA because Dr. Gina Poe had been all over Europe lecturing about sleep and she'd flown back to LA and jumped right in the stu... | 26.4 | 3.512482 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p115_BV19a4y1q7Yz_p115_m4-dialogue_0617334.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p115_BV19a4y1q7Yz_p115_m4-dialogue_0617336 | [S1] Yes. [S2] That's like difference between the two? [S1] Yeah, it's huge, actually. Um, so when we fall unconscious and into sleep, neurotransmitters, chemicals in our brain completely change the | 12.64 | 3.537021 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p115_BV19a4y1q7Yz_p115_m4-dialogue_0617336.mp3 | [
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