041. Healthy Aging Through Exercise and Nutrition: A Conversation with Ronald Gray

WEBVTT
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Hello and welcome to GapnaChat, an official podcast of the
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Gerontological Advanced Practice Nurses Association. GapnaChat provides interviews and discussions
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with Gapna leaders and members of the gerontological healthcare community
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and will focus on advocacy, policy, education, professional development, research,
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and clinical care for older adults. Before we get started,
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If you are an advanced practice nurse caring for older
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adults and want to further your career, GAPNA encourages you
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to sit for the Gerontological Specialist Certified Exam and earn
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your GSC credential. This expert certification distinguishes APRNs with the
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knowledge and experience to manage the complex health needs of
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older adults. Visit gerocert.org to learn more. In this episode... Dr.
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Cassandra Vaughness, a gerontological nurse practitioner and member of the
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GATNA communication team, talks with Ronald Gray, a human performance professional,
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fitness entrepreneur, and certified sports nutrition specialist.
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Mr.
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Gray discusses the role of exercise, strength training, and nutrition
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in promoting healthy aging and helping older adults maintain strength, mobility,
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and independence. He highlights how protein needs change with age,
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the benefits of resistance and weight-bearing exercise, and strategies for
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overcoming barriers to physical activity. We are pleased to present Dr.
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Van Ness' interview with Ronald Gray.
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Welcome, everyone. I am Dr. Cassandra Van Ness with GapNet Chat,
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and today we have Ronald Gray as our guest. Ronald
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Gray is a human performance professional, fitness entrepreneur, and former
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military leader with a background in strength and conditioning and
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performance operations. He earned a Bachelor of Science in Exercise
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Physiology and Kinesiology from the University of Florida. He holds
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a Master's of Business Administration and is a Certified Sports
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Nutrition Specialist through the International Society of Sports Nutrition. As
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the owner of an F45 training in Oldsmar, Florida, and
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the founder of Athlete Development Initiatives in the Tampa Bay area,
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Ronald specializes in blending sports science, tactical performance principles, and
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community-focused wellness to help individuals and teams perform at a
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higher level. His experience spans military leadership, collegiate strength and
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conditioning support, youth athlete development, and commercial fitness operations. And
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he is passionate about building resilient, high-performing people, both physically
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and mentally. Thank you, Ronald, for taking the time to
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speak with us today about how to approach conversations with
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our older patients about diet and exercise. I also want
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to share that I have been training at Ronald's Gym
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since before I broke my leg at the GAPNA conference
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in New Orleans. And those of you that remember, I
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was in a walking cast doing a presentation on fall
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prevention in New Orleans at that time. This makes this
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work even more meaningful to me as I focused on
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healing while rebuilding my strength and function. So to begin with, Ronald,
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can you tell us whether fitness has always been an
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important part of your life and how your military experience
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influenced your decision to study exercise physiology at the University
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of Florida? Sure. Yeah.
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First of all, thanks for having me on. I'm super
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excited to be a part of this. As you know,
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we get a lot of types of folks in my gym.
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And so it's always great to be able to talk
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to specific populations. So I'm pretty pumped because a lot
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of times people think that it's too late or they're
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not ready. So, and I'm sure we'll talk a little
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bit more about that later, but so this is great.
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I think it's, it's kind of standard. I feel like
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with guys end up being like me where, you know,
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I was classic three sport athlete, you know, through school,
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never had an off season, if you will, you know, baseball, basketball,
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football track, right. I did it all right. And so
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I was very active as a youth. And so definitely,
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When it came time to figure out what I wanted
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to be when I grew up, initially, I knew I
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liked training and working out and I liked to do
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hard things, right? And challenge myself. And so I didn't
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know I wanted to go to school for fitness right
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off the bat. And so because I wasn't sure and
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I didn't just want to waste a couple of years
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of college figuring out, I decided to go straight into
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the army where me being a football player kind of
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paid off quite a bit because football coaches are pretty unforgiving.
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And so is basic training. So is the military, right? So,
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so it was a pretty, dare I say a pretty
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easy transition. I mean, I really enjoyed basic training. I mean,
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there were parts that kind of stunk, but overall I
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really liked the challenge. So yeah, I mean, but it
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started in my youth, right? I don't think I would
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be where I'm at now if my mom didn't put
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me in every sport when I asked her to didn't
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show up. Didn't she even coached me sometimes when I
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was a kid.
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Right.
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And so I think, you know, Starting young, planted that
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seed to where it was just a part of my life, right?
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It was just part of what I do is being active.
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So yeah, when it came time, I got out of
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the army. It was very clear. I actually got a
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personal trainer certification while I was still on active duty
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because it was something I was very interested and passionate about,
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you know, from my times in high school and beyond.
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So I got my trainer cert, but, you know, I
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could tell that there was so much more. And, you know,
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the personal trainer certs are like, you know, you study
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for a week or two, you get the cert and,
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you know, a lot of people are like, okay, I'm good.
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But I was like, man, like, it's good, but like,
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it's just a surface. And so then that, you know,
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with my GI bill, I decided to take it and
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use it to go to UF and get the full,
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you know, the full Monty, if you will, of knowledge.
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And then I also got my strength conditioning coach specialist too,
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on top of that, while I was at UF. So yeah,
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I mean, it was always part of my life and it's,
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it's why I, went full on in and it's why
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I bought the gym is because I'm passionate about it.
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I want to help people. And, you know, I'm 41
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and I think I moved pretty well for, for what
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I would consider a middle-aged man, which is hard for
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me to say out loud, but, uh, uh, I am right.
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I mean, by, by common American standards, right. I'm 41. I'm,
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I'm what you would call middle-aged, but you know, I,
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I'm pretty proud to say that I don't think most
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people would think of me that way when they see
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me on the streets or at the gym. And that's
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that's kind of the key. And I think that's kind
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of what we want to touch on today. Right.
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Right.
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And, you know, it's true that your passion is just
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beyond the exercise fitness, but everything that goes into wellness. And,
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you know, that's an important part and why we wanted
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to have you for this conversation. So in your work,
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you interact with adults of all ages and fitness levels.
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And I've seen you in action from, you know, me
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starting and you modifying exercises for me. And we see
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that as nurse practitioners. But many of our older patients
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are beginning to focus on their health. Maybe it's for
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the first time, you know, after they've retired and they
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have some more time. Sometimes it's prompted by a new diagnosis,
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such as hypertension or dyslipidemia or even diabetes. And with
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that in mind, you know, we're not the expert. So
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we're relying on you to give us some guidance. How
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can we best counsel our patients on safely and then
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also sustainably starting an exercise program at this time in
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their lives?
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Yeah, I actually, you know, this happens a lot, like
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where we get these questions and this anxiety or fear
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or hesitancy to kind of, to pick up something because
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it seems very intimidating, especially if it's later on in life, right?
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And I think the key point I always emphasize with
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everyone is we start where you're at, right? No matter
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who it is that walks in the door, we have
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to focus on where that person is currently at in
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their fitness level, strength level, movement and function level. And
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we just build consistency first, right? A lot of people,
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I think, tend to like think the workouts need to
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be super hard or challenging. And in my experience, I
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tell people this a lot when they come in. It's
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not where you start, it's where you finish, right? And
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consistency is part of that. And the other key thing
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I always remind people of if they're just getting started
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is you cannot achieve all your goals in one single workout.
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but you can absolutely derail them.
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Right.
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And so, so we focus on safety and consistency first.
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And then as we progressively get stronger and more confident,
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more capable, then we, you know, we increase intensity and
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that can mean anything it's, it's relative to the individual.
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Right.
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And so, yeah, I mean, I think the AHA CDC,
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they all kind of recommend what 150 minutes a week
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of aerobic and at least two to three days of
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muscle strengthening activity. Right. And so, If you're doing none
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of that, anything you do is the step, right? And
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so walking is good, right? And that's one step towards it.
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If you're not doing walking, start with walking, right? But
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that can't be the only thing you do. And I
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think maybe we'll get into that a little more later.
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But the first step is just to starve. a qualified
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person that can help you, whether it's a coach or
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a gym with a coach like myself, and just start, right?
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I tell people all the time, you just got to
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get there and we'll help you execute the rest, right?
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Because I know it's an intimidating thing. But the goal
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is to start because you want to live independently.
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Right.
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My grandpa is in his 80s.
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Right.
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And my my mom and my stepfather in their 60s
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and 70s.
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Right.
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So it's not like I don't understand how this works.
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Right.
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And he is, unfortunately, losing a lot of his function now.
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Now he's in his 80s, but he was pretty active
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his whole life. So I think that's attributed to him,
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you know, still being decent in his 80s. So anything
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you start is going to help you down the road.
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And I think that as a society, we're just impatient.
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We want an immediate fix to lose weight, to be fit.
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And we didn't get this way overnight if exercise is
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not part of your life. So that part of the
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coaching is challenging. And I think one of the most
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poignant quotes is from Mickey Mantle, who had two liver
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transplants before he finally died. But he said, if I
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knew I was going to live so long, I would
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have taken better care of myself. And I think that's
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true of a lot of our patients. And you talk
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about the benefits of walking. And we treat a lot
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of our older patients that have osteopenia or osteoporosis. It
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could be because of steroid use or hormone deficiency. But
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we know the benefits of that weight-bearing exercise. So that's
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something that we're used to talking to patients about. But
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a lot of times patients have some limitations. Maybe they
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have knee pain from osteoarthritis. And sometimes aerobic routines are
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too painful. So the walking, like you said, the number
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of steps. is that you recommend, you know, how many
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steps a day for someone that is just starting to exercise?
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I know a lot of our smart watches or Fitbits
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can count those for us. So what would be, you know,
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I know that 150 minutes and we can, you know,
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talk about the resistance training, but how many steps does
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that turn into for someone when they're starting out?
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Yeah. So, I mean, kind of a similar concept, right?
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Kind of depends on the person where they're at, right?
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So if you're a, If you're someone who does nothing
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most of the day and is largely sedentary in the beginning,
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it might just be something as simple as two, three
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days a week walking for 10 minutes a day. Like
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I'm talking ultra beginner, right? Someone who's doing nothing because
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the idea of going cold turkey to five, six, seven
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days a week. Well, that's not progressive, right? That is
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a large jump. That'd be like trying to jump 10
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steps at once, right? If someone's reasonably active, already getting three,
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four days a week or is walking daily, that's good.
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Then we start to think about step count, right? And ideally, right?
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Healthy adults in general, the goal should be 10,000 a day, right?
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When we talk older folks, a couple thousand less would
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be a good goal. Six to 8,000, right? I think
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is a good goal. If you're reasonably active, six to 8,000
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steps a day would be, a great goal every single day, right?
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But if you're beginning, maybe it starts with 10 minutes,
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three days a week. Once you hit that for a
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month or two consistently, then we bump it up to
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30 minutes, five days a week. And then ideally we
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get to the point where we're active every day, right?
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And that six to 10,000 range is a good generic
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number to really build that consistency and that movement. And
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it's not about necessarily calorie burn and anything like that.
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It's about weight bearing activity to stimulate your muscles and
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your joints. And it's a good entry level into ultimately, eventually,
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ideally going into strength and resistance training. You know, I
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would say walking is the front door, right? Strength training
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is where we build the house, right? And so, but
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walking is absolutely the first step to get into building
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that house.
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Now, how do we having to deal with different people's motivations.
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And you know that, you know, we all have different
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reasons for why we exercise. But how do we break
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down some of the barriers that our patients may create
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for themselves? They come in and we're talking to them about, oh,
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your blood pressure is high. Your diabetes isn't well controlled.
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We need to think about adding more medicines. And we
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know that if you exercise and if you have healthy lifestyle,
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you know, reduce alcohol, quit smoking, lose 10 pounds can
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reduce blood pressure dramatically. But patients will tell us, you know,
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I just want a pill. I don't have the time.
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You know, I don't feel like I've never exercised. You know,
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I don't have the resources to do things. I don't,
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you know, after I work or I come home, I
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don't have any energy. What kind of motivational speech do
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you have that we can help, you know, coach our patients?
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Yeah. I mean, there's the old saying, how do you
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eat an elephant? One bite at a time, right? And
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so I think a lot of times when you go
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to the doc and they give you all these conditions
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and things you need to work on, we think we
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have to eat that elephant one bite, right? And it
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becomes very mentally overwhelming, right? And so because it comes
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across as so overwhelming and there's so many, as you said,
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kind of seeming barriers, we just want something that's simple
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and easy. And that's why some kind of, you know,
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pill comes into use because, and unfortunately I think a
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lot of docs do that because they, they might have
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the knowledge or the time to break down all of
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the steps it would take to get there.
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Right.
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Maybe they're cycling through lots of folks and, or they
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know it's way harder to get someone to change their lifestyle.
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Right.
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And so they know if I give them lifestyle changes
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or if I give them a pill, 90% I'm making
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that number up, but more than likely people will take
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the pill. They won't change their whole life, right? Because
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it does take consistency and accountability. It takes removing excuses, right?
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And all people have excuses. There's a saying I won't reference,
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but everyone's got excuses, myself included, right? There are times
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where we make an excuse where we could have done
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it and we just chose not to at the end
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of the day, right? And we all have those days
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and those moments. The key is removing those moments and
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then finding someone to help you stay accountable, right? And
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like I said, that's what makes being a coach the
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hardest job, but also the most enjoyable job is because
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I get tons of people who come in thinking they've
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got to eat that elephant in one bite. And the
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first thing I always do is break down that mindset
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and that barrier of doing it in one bite. And
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that's where I go back to that saying, I just said,
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we You can't get all your goals in one day,
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but you can ruin them all one day, right? So slow, steady, consistency, right?
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The tortoise and the hare kind of mindset. And we
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pick a thing, right? So when we talk about lifestyle
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and longevity, we can't have a goal, like lose 10 pounds. Okay,
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that can be your goal. What are the steps to
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get there? And then specifically outline them. And then we
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just knock it out each day, right? So daily, holistic,
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simple changes are how we get there. And it's not,
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Rocket science, it's, hey, every day I wake up, I'm
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going for that 30-minute walk. When I get back from
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that 30-minute walk, I'm going to get my protein shake, right?
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And then, you know what I mean? And then I'm
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going to drink my 20 ounces of water, right? And
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then I just do that again and again and again
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and again. And then as that just becomes normalized, all
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the other stuff falls into place, right? Your energy goes up.
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you kind of enjoy working out, right? Believe it or not,
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people who hear that, who don't go to the gym,
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probably find that mind blowing. But as you understand, Sandy,
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like becomes on what we were talking about this, I
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can't remember if it was you and I or someone
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else even talking about this this week, where it becomes
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almost an addiction, right? But in like a good way, right?
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Where it's like, man, I've got to make sure I
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get my workout in. Because if I don't, I'm gonna
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be crabby later. You know what I mean? Like, it
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just becomes this thing where you're reliant on it. And that's,
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In the beginning, it doesn't seem like that's possible. But
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after a few months, most people are, you know, they
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don't want to go anywhere else, right? They're stuck on it.
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They love it. And not just because of the training exercise,
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but a lot of folks as a get older, they
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don't get out and socialize either, right?
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I think that's the other- Exactly, that was gonna be
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my next point. I loved one of the comments that
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I saw on Instagram that I came to the gym
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for the workout, but I stayed for the people. And
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the socialization for older adults is very, very important and
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a way to socialize, work out together, walk together. So
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caring for patients that are hormone deficient And speaking for
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myself as a postmenopausal woman, you notice that the weight
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gain increases year after year over the age of 60.
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So besides walking, we talked about the importance of resistance training.
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And how do we add that to our weekly routine?
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Especially when people are talking about resources, I don't have
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access to weight. So just thinking very, very practically, how
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do we give, you know, coaching experience to our patients
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around the importance of resistance training?
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Yeah, well, I mean, like I said earlier, walking is great,
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but you've got to get to that. Resistance training to
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to preserve muscle, right. Post menopausal and, or aging in general,
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once you hit 30 natural muscle loss, atrophy happens or sarcopenia, right? Like, so,
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so that happens just because, so if we're not doing
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anything to counter that, this is what leads to us
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getting into our sixties, seventies, eighties, and not being able
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to get up out of our chair, right. Or go
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up and downstairs, things like this, right. And the sooner
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we start protecting and preserving that muscle, the better, right?
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It's never too late to start. I think that the
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British Journal of Sports Medicine, right? Says 90 to 120
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minutes of resistance training per week is kind of that
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longevity sweet spot. 90 to 120 minutes a week, right?
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So three days a week, 30 minutes a day, maybe, right?
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At F45, we've got 45 minute workouts. So if you
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hit our three resistance training days a week, that you're perfect, right?
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Like that's exactly where you would want to be. And
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once again, resistance training doesn't have to be squatting with
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a barbell on my back, right? Resistance training in the beginning,
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especially it can be, I'm just air squatting to a
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chair in my living room, right? Or I'm just stepping
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on a small, you know, aerobic step, you know, like,
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so you don't need tons of equipment to start I
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think as you get used to that and get like
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more capable, right? You may want to step that up, right?
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And then maybe that's a time where you come to
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a place like an F45 in the beginning, two to
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three days a week, 30 minutes session of, you know,
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simple movements like squatting, lunging, stepping up, overhead presses, right?
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Because we got to think about it in the sense
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of how do I allow myself to maintain functionality and
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independence as I age, right? And I think that's the
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big thing. Like I know my grandpa hates it when
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my mom helps him. He doesn't want help, right? He
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wants to be able to do everything on his own.
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But how do we, as we age, if we're doing
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nothing to keep that independence and keep that strength and capability,
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we will lose it. It's just one of the facts
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of life, right? And so if we're not doing it,
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we need to, after 60, strength training is not optional.
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It's mandatory if you want to maintain your independence.
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And I think one of the things that our patients...
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what matters most to them is maintaining their independence. And
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I think framing the conversation, you know, not around a
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blood pressure number or a blood sugar number, but around
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that goal of, you know, not being that woman on
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the commercial, you know, I've fallen and can't get up.
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Right. Goals. It's always, you have to take the health numbers.
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The health numbers are important. They're just metrics though, right?
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They're just things you can gauge progress on in some way,
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but we always talk about performance goals in the gym, right?
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And performance goals, like I said, it could mean before
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I couldn't stand up on my own or I couldn't
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do a lunge. We have so many people that come
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in who can't stand on one foot without like completely
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falling over, right? And so that should be the goal,
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being able to control your own body for as long
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as you can, right? And I think that's the scariest thing.
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When I get injured or sick or hurt, And I
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can't do the things that I want to be able
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to do functionally, like in life, like coach my daughters
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in flag football or teach them how to lift or
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throw or move stuff out of my house. Like that
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would be so scary for me. So I imagine as
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we get older, that's true for everyone.
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Right.
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And so the biggest focus is, yeah, not on the
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numbers are important. Right. But those are things doctors talk about.
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We talk about the reality. of what we're training for, right?
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And I think that's the key is always tying it
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back to the why, right? Everyone's why is a little different.
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Although for the most part, we want to maintain our independence.
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We want to be able to play with our grandkids,
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our great grandkids, right? Stuff like that. And if all
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we can do is sit there and we can't attend
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their games on the field because, well, I just can't
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walk out to the fields because it's just too far.
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My hip's bad or my knee's bad. You know, for
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me thinking about that in the future, that would be,
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The worst thing ever, right? Because then you're not really living, right? Yeah,
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you're alive, but are you really living, right? And I
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think that's the key is living, truly living life to
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its fullest as long as we can.
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That's important advice. I know that when I'm working out
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with weights and I start to, my form starts to
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suffer and And, you know, especially with repetition, you know,
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it doesn't even have to be necessarily increasing the weight.
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But then then I'm experiencing pain, you know, in my
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thoracic spine and my trapezius. So what specific recommendations? Because
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I know many, many patients are very afraid of an injury.
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And I think that's important that they don't just go
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to a gym and just start picking up things and,
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you know, and exercising without someone that can coach them
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on their form. But what recommendations would you offer to
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help prevent injury during resistance training with regard to, proper
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bracing and strengthening our core and prioritizing form, you know, over,
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you know, heavier loads? How do we, how do we
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talk about that? And what are your suggestions?
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Yeah, I mean, I think, you know, what you talk
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about with the fear of injury is what led to
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kind of like the nautilus boom, right back in the
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day with machines, right? And if you go to any
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older population facility, right? Like a nursing home type facility
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or places for seniors. They have tons of machines. And
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because of exactly what you said, there is no expert
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on site to ensure that they could lift free weights
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safely and correctly. And so rather than have a coach
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or a trainer that's available, they get the machines and
460
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the machines are better than nothing. But a lot of
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times without direction or motivation, people don't use them. Like, uh,
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my uncle actually helps run a senior center over in Pinellas.
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And I, he, uh, he reached out to me about
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how to get people to use it more because I
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walked in there and it was empty and maybe the
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people rode the bike, but that was about it. You
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know what I mean? So, um, they need a plan.
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I think giving them a plan that they can follow
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that's realistic is the first step. And then the first
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thing I teach everyone that comes into my gym, because
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this isn't just a, an issue for seniors or older folks.
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This is a, population issue for anyone who doesn't have
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significant weightlifting and sport experiences. They don't know how one
474
00:26:24.180 --> 00:26:27.220
to brace their core and engage it correctly. Like we
475
00:26:27.259 --> 00:26:29.619
hear that. I feel like half the people I say
476
00:26:29.660 --> 00:26:32.079
that to don't, when I first say it, they don't
477
00:26:32.240 --> 00:26:34.660
even know what I mean when I say that, like how,
478
00:26:34.980 --> 00:26:37.670
what it is, what is your core, right? So, you know,
479
00:26:37.690 --> 00:26:39.730
we're talking about that. It's your abdominals and your lower
480
00:26:39.769 --> 00:26:43.799
back muscles, right? And we teach bracing a lot at
481
00:26:43.839 --> 00:26:46.099
the gym because that is how you avoid injury is
482
00:26:46.160 --> 00:26:50.220
by properly bracing your midsection. And so machines aren't going
483
00:26:50.240 --> 00:26:52.920
to do that, right? Like a machine, like a leg
484
00:26:52.960 --> 00:26:56.579
extension or, you know, a little chest fly thing that
485
00:26:56.619 --> 00:26:58.759
you might see at the gym, all the cable based
486
00:26:58.799 --> 00:27:02.700
machines and things like that, they require little to no
487
00:27:03.039 --> 00:27:07.519
core stabilization, right? And so we want to lift free weights.
488
00:27:07.859 --> 00:27:13.109
We need to lift free weights safely. So we need coaching, right?
489
00:27:13.150 --> 00:27:17.430
This is the importance of coaching because we do not
490
00:27:17.470 --> 00:27:19.710
do that. So a quick tip that I always give
491
00:27:19.750 --> 00:27:23.250
people as far as like bracing your core, a kind
492
00:27:23.269 --> 00:27:26.410
of a visual cue I always give people is I
493
00:27:26.990 --> 00:27:29.309
always tell people, pretend I was going to smack you
494
00:27:29.650 --> 00:27:31.390
right in the belly. Like I was going to smack
495
00:27:31.410 --> 00:27:34.450
you in the stomach, right? What would you do? You
496
00:27:34.470 --> 00:27:36.930
would try to tense up those abs, right? Like you
497
00:27:36.970 --> 00:27:39.960
would try to brace for that impact. That feeling, is
498
00:27:40.000 --> 00:27:42.000
the feeling you need when you're lifting weights, right? When
499
00:27:42.019 --> 00:27:45.480
you're squatting, when you're lunging, when you're bending over for
500
00:27:45.500 --> 00:27:48.700
a deadlift or a row, like that feeling of someone's
501
00:27:48.720 --> 00:27:50.220
going to punch me in the stomachs, like the old
502
00:27:50.309 --> 00:27:53.630
Bruce Lee or martial arts movies where like they were
503
00:27:53.950 --> 00:27:56.049
punching them. You know, Jean-Claude Van Damme is one I
504
00:27:56.109 --> 00:27:57.490
used to watch all the time as a kid, little
505
00:27:57.549 --> 00:28:01.269
eighties baby movies, right? And you know, blood sports, stuff
506
00:28:01.289 --> 00:28:04.859
like that. So you envision the guy who's like letting
507
00:28:04.900 --> 00:28:07.779
you hit him in the abs, right? That's the feeling though.
508
00:28:07.819 --> 00:28:09.720
Like that is what you, and everyone can say, well,
509
00:28:09.740 --> 00:28:11.700
I don't have abs. I hear that. You have abs.
510
00:28:11.960 --> 00:28:14.109
You may have a few layers of adipose tissue over
511
00:28:14.150 --> 00:28:16.829
those abs, but they're there, right? Those muscles are there
512
00:28:16.990 --> 00:28:19.470
and they're meant to be used to stabilize us. And
513
00:28:19.509 --> 00:28:22.410
the better we get at bracing and stabilizing our core,
514
00:28:22.950 --> 00:28:26.430
the better we get at every other functional aspect of
515
00:28:26.509 --> 00:28:30.059
life when it comes to walking up steps, squatting down,
516
00:28:30.430 --> 00:28:32.660
getting in that chair, out of that chair, out of
517
00:28:32.700 --> 00:28:35.720
the car, getting the groceries, all of that. revolves around
518
00:28:35.920 --> 00:28:37.420
that core stability in the middle.
519
00:28:38.160 --> 00:28:41.779
You know, and balance too. And for fall prevention, you know,
520
00:28:41.819 --> 00:28:45.220
a lot of our older patients are afraid of falling.
521
00:28:45.259 --> 00:28:48.759
So that's good advice for fall prevention too. So when
522
00:28:48.799 --> 00:28:52.910
we're thinking about the protein requirement that they change as
523
00:28:52.930 --> 00:28:56.269
we age, you know, you mentioned sarcopenia. So we're, you know,
524
00:28:56.509 --> 00:29:00.130
in this catch-up phase of trying to, you know, not
525
00:29:00.190 --> 00:29:03.369
lose any more muscle mass. What are the most effective
526
00:29:03.430 --> 00:29:06.789
ways to meet our daily protein needs? And this is
527
00:29:06.849 --> 00:29:12.690
for older adults. We're giving advice about nutrition. So protein powders,
528
00:29:12.839 --> 00:29:15.720
for instance, you know, there's all this talk about boost
529
00:29:15.779 --> 00:29:20.819
and ensure drinks or shakes, appropriate options for them. And
530
00:29:21.440 --> 00:29:25.099
how many grams of protein should older adults aim to
531
00:29:25.140 --> 00:29:27.740
consume each day? Now, this is based on, you know,
532
00:29:27.819 --> 00:29:33.619
normal kidney function. So protein needs for that population.
533
00:29:33.640 --> 00:29:38.119
I think it's super important to keep it simple. Believe
534
00:29:38.140 --> 00:29:40.779
it or not, I actually just did a quick Instagram
535
00:29:40.819 --> 00:29:45.000
video for the gym on this topic of nutrition and
536
00:29:45.220 --> 00:29:47.829
kind of grocery list stuff. So if you're bored later,
537
00:29:47.849 --> 00:29:49.450
go watch. It's like a two, three minute thing, right?
538
00:29:49.670 --> 00:29:52.930
But we talked to this. So step one is figuring
539
00:29:53.029 --> 00:29:55.910
out how much protein you need a day. If you
540
00:29:55.930 --> 00:29:59.359
go off nutrition labels, on foods, you're going to be
541
00:29:59.420 --> 00:30:02.089
way under because they're still living off of like 50
542
00:30:02.089 --> 00:30:06.609
year ago, you know, 50 grams a day for every adult. Right.
543
00:30:06.730 --> 00:30:09.890
And that's, it's not accurate. Like, look, I used to
544
00:30:09.910 --> 00:30:12.509
work for the government, not saying the government's always bad,
545
00:30:12.569 --> 00:30:16.069
but they don't always take a proactive approach to some
546
00:30:16.109 --> 00:30:17.150
of this nutrition stuff.
547
00:30:17.210 --> 00:30:17.369
Right.
548
00:30:17.390 --> 00:30:20.329
And those nutrition labels haven't changed since I was born.
549
00:30:20.369 --> 00:30:22.269
I don't think. Right. So, so you have to take
550
00:30:22.289 --> 00:30:23.410
those with a little bit of a grain of salt
551
00:30:23.430 --> 00:30:25.019
as far as the recommendations go.
552
00:30:25.299 --> 00:30:25.460
Right.
553
00:30:25.859 --> 00:30:28.480
But typically you're going to want one to one and
554
00:30:28.500 --> 00:30:32.839
a half grams of protein per kilogram of weight, right?
555
00:30:33.500 --> 00:30:38.049
Or 0.5 to one gram per pound for us American
556
00:30:38.109 --> 00:30:41.109
folks who maybe don't like the metric system. So yeah,
557
00:30:41.190 --> 00:30:44.109
that's kind of your daily goal, right? And then from there,
558
00:30:44.150 --> 00:30:48.410
you break it down and divide it equally in 25
559
00:30:48.410 --> 00:30:51.180
to 35 gram doses. That should be the goal. So
560
00:30:51.220 --> 00:30:53.680
the minimum goal should be 25 grams of protein per meal.
561
00:30:54.349 --> 00:30:57.529
So if I give you, if I say, okay, 100
562
00:30:57.529 --> 00:31:00.849
grams of protein is your goal each day, we need
563
00:31:00.869 --> 00:31:04.630
to get four meals of 25 grams, right? And it's
564
00:31:04.650 --> 00:31:08.369
that simple from that perspective. Now, how do we eat protein?
565
00:31:08.410 --> 00:31:10.589
What is protein, right? So of course we can go
566
00:31:10.809 --> 00:31:13.470
insure in those shakes and stuff like that, but we
567
00:31:13.549 --> 00:31:15.720
really don't want to live off of those because we
568
00:31:15.779 --> 00:31:20.839
are missing key nutrients, right? And metabolic activity isn't as
569
00:31:20.980 --> 00:31:24.819
high when we drink a shake. Versus if we eat
570
00:31:25.220 --> 00:31:28.519
eggs and egg whites, or if we eat Greek yogurt
571
00:31:28.720 --> 00:31:32.099
or lean meats, right? Lean meats and fishes are always
572
00:31:32.140 --> 00:31:36.660
my top recommendation. If you're, you know, vegan, vegetarian, of
573
00:31:36.700 --> 00:31:39.359
course you can get some of that from legumes and tofu,
574
00:31:39.480 --> 00:31:42.109
cottage cheese, stuff like that. It's just a lot easier
575
00:31:42.119 --> 00:31:44.990
to get there with lean meat, eggs, and fish, right?
576
00:31:45.190 --> 00:31:48.150
That's always my go-to. One shake a day is what
577
00:31:48.190 --> 00:31:50.690
I tell people, right? So three meals and one shake
578
00:31:50.769 --> 00:31:53.690
and you're there, right? But if you're someone who wakes
579
00:31:53.809 --> 00:31:56.009
up and doesn't eat till noon, well, there's your first problem.
580
00:31:56.309 --> 00:31:58.930
If you just have your coffee and sit on the
581
00:31:59.029 --> 00:32:01.890
front porch and don't get anything in your system the
582
00:32:01.930 --> 00:32:05.299
entire day and then it's lunchtime, I would say that's
583
00:32:05.339 --> 00:32:07.559
the first thing to try to fix, right? Most people
584
00:32:08.200 --> 00:32:10.059
don't eat breakfast or if they do, it's not a
585
00:32:10.119 --> 00:32:13.740
real breakfast. Every breakfast that I always talk to people about,
586
00:32:13.759 --> 00:32:17.420
they do this, they see massive improvements in both body
587
00:32:17.460 --> 00:32:21.279
composition as well as their strength. Eggs and egg whites
588
00:32:21.299 --> 00:32:25.049
to start the day, And then whatever kind of carb
589
00:32:25.089 --> 00:32:28.000
you like, could be oatmeal, could be wheat toast, could be,
590
00:32:28.259 --> 00:32:30.799
you know, a piece of fruit. Fruit is an often
591
00:32:31.000 --> 00:32:34.400
overlooked thing nowadays, it seems like, where they forget because
592
00:32:34.440 --> 00:32:36.680
they hear that fruit has sugar and sugar is bad.
593
00:32:37.460 --> 00:32:41.859
As it relates to fruit, that is not accurate. Bananas, oranges, apples,
594
00:32:41.980 --> 00:32:45.279
you know, standard fruits, always a great thing to kind
595
00:32:45.319 --> 00:32:48.200
of kick off the day paired with that protein source.
596
00:32:49.089 --> 00:32:53.210
Excellent. Thank you. As geriatric nurse practitioners, we're always worried
597
00:32:53.269 --> 00:32:58.519
about medication interactions. And our patients come to us with
598
00:32:58.599 --> 00:33:03.940
questions about supplements and vitamins. And advertising can be very
599
00:33:04.000 --> 00:33:07.500
tempting to our patients. And the internet is full of
600
00:33:07.680 --> 00:33:11.789
misinformation and, you know, just plain falsehoods. So how do
601
00:33:11.809 --> 00:33:14.650
we go about talking to our patients about supplements?
602
00:33:15.569 --> 00:33:18.190
Yeah, I get this a lot too across the board.
603
00:33:18.329 --> 00:33:19.809
And fun fact, I don't know if you knew this.
604
00:33:19.930 --> 00:33:22.390
I actually, for a little while, ran my own supplement
605
00:33:22.450 --> 00:33:26.650
company under my other business and even built my own
606
00:33:26.730 --> 00:33:30.990
sort of performance slash pre-workout supplement, right? So I studied
607
00:33:31.039 --> 00:33:33.779
a lot when it comes to supplements in that market.
608
00:33:34.160 --> 00:33:36.660
And you're right. It's kind of the wild, wild west, right?
609
00:33:36.819 --> 00:33:39.619
As far as what's out there and the claims that
610
00:33:39.640 --> 00:33:43.720
can be made. Fun fact, The FDA doesn't have to
611
00:33:43.779 --> 00:33:45.779
approve your supplement for it to get on store shelves.
612
00:33:46.640 --> 00:33:51.559
It is not regulated. The only way a supplement gets
613
00:33:51.680 --> 00:33:56.579
pulled is if it gets reported as being bad. So you, Sandy,
614
00:33:56.640 --> 00:33:59.630
could tomorrow whip up something, throw a label on it,
615
00:33:59.700 --> 00:34:01.680
and you can find someone to sell it or stand
616
00:34:01.740 --> 00:34:04.410
up your own online web store. You can sell it.
617
00:34:04.900 --> 00:34:08.829
There's very little regulation on it. So I leave with
618
00:34:08.849 --> 00:34:13.590
that because I think it's important for people to not
619
00:34:13.769 --> 00:34:15.909
look for shortcuts because at the end of the day,
620
00:34:15.949 --> 00:34:18.949
a supplement is supposed to support everything I just talked
621
00:34:18.989 --> 00:34:21.710
about with regards to protein and carbs and fat. Like
622
00:34:21.750 --> 00:34:25.090
that's what the word means by definition, it's supplementing something, right?
623
00:34:25.639 --> 00:34:28.119
So that's why I say a protein shake a day
624
00:34:28.159 --> 00:34:30.840
is great. If you're getting all your protein from shakes,
625
00:34:31.340 --> 00:34:35.179
that is not ideal, right? Because whole foods are still what,
626
00:34:35.579 --> 00:34:37.360
you know, it's what the body wants. It's what it needs.
627
00:34:37.389 --> 00:34:39.829
It's what God intended for us to ingest, right? So
628
00:34:40.329 --> 00:34:43.719
The more we rely on that, the better. But minimum
629
00:34:43.739 --> 00:34:47.679
supplements I always recommend is a quality multivitamin because a
630
00:34:47.900 --> 00:34:51.019
lot of us are just deficient in our micronutrients, right?
631
00:34:51.079 --> 00:34:54.239
Our vitamin A's, B's, C's, et cetera, right? Vitamin K,
632
00:34:54.780 --> 00:34:57.320
vitamin D3, right? And a lot of those help with
633
00:34:57.389 --> 00:35:00.510
immune boosting as well, right? So I think a good
634
00:35:00.869 --> 00:35:04.869
multivitamin is super important. I like to use vitamin code,
635
00:35:04.889 --> 00:35:08.500
which is a ground vegetables basically in a capsule. But
636
00:35:08.579 --> 00:35:12.360
finding a quality vitamin is the first step. There are
637
00:35:12.900 --> 00:35:15.059
third-party testing agencies like NSF.
638
00:35:15.989 --> 00:35:18.730
So this is for vitamins, right? Vitamins and supplements?
639
00:35:19.269 --> 00:35:28.300
Yes. There's a couple third-party supplement safety organizations, right, that exist. Unfortunately,
640
00:35:28.320 --> 00:35:32.539
a lot of companies don't get it because it's super expensive.
641
00:35:32.659 --> 00:35:35.280
When you're just starting out, it's an extra cost, right?
642
00:35:36.050 --> 00:35:40.199
So like the FDA. So they're likened to the FDA
643
00:35:40.340 --> 00:35:45.519
for food and prescription drugs. So they're the safety group
644
00:35:45.539 --> 00:35:46.260
for supplements.
645
00:35:47.360 --> 00:35:52.239
Yes, but unfortunately, not all supplement companies pay them to
646
00:35:52.329 --> 00:35:56.210
certify their own. But if you see one with an
647
00:35:56.329 --> 00:36:00.230
NSF logo on it, you know, it's been third-party tested.
648
00:36:00.489 --> 00:36:01.710
It's verified. It's safe.
649
00:36:01.969 --> 00:36:04.289
And you're going to get the same dose each time. It's,
650
00:36:04.369 --> 00:36:07.309
you know, so it's a little more. It's been verified.
651
00:36:07.510 --> 00:36:07.690
Yeah.
652
00:36:07.829 --> 00:36:08.030
Yeah.
653
00:36:08.130 --> 00:36:10.610
It's been verified. And so, so I would always look
654
00:36:10.630 --> 00:36:15.369
for like an NSF certified logo. There's NSF certified for sport,
655
00:36:15.389 --> 00:36:18.510
for athletes. Right. Cause that's where like the anti-doping stuff
656
00:36:18.550 --> 00:36:21.070
comes in. Right. But in general, if you can find
657
00:36:21.110 --> 00:36:24.380
something that is NSF approved, then, you know, it's reputable
658
00:36:24.389 --> 00:36:27.909
and Oh, Informed Choice is the other one. Informed Choice
659
00:36:28.010 --> 00:36:32.659
or NSF. Those two are the ones that I was
660
00:36:32.699 --> 00:36:34.679
looking at getting for my supplement, but then when I
661
00:36:34.679 --> 00:36:37.260
looked into the cost and then I just kind of
662
00:36:37.280 --> 00:36:39.599
decided not to continue with my supplement just because the
663
00:36:39.639 --> 00:36:44.699
supplement market is a multi-billion dollar industry. And I was
664
00:36:44.719 --> 00:36:46.960
just a guy with an idea who was trying to
665
00:36:47.000 --> 00:36:49.260
help people and I made it and I knew it
666
00:36:49.300 --> 00:36:51.889
was safe. I knew I wasn't lying, but I couldn't
667
00:36:52.449 --> 00:36:55.409
invest the money needed to do it. But NSF and
668
00:36:55.650 --> 00:36:58.989
informed choice. If you find that NSF logo on a supplement,
669
00:36:59.389 --> 00:37:03.309
it's legit. The ingredients are legit. The dosing is legit.
670
00:37:03.650 --> 00:37:09.210
And that's the key, right? Now, how effective is this
671
00:37:09.250 --> 00:37:11.989
supplement or that supplement in the claims they make? There's
672
00:37:12.030 --> 00:37:15.800
a lot of nuance to that because dosing matters. We
673
00:37:15.840 --> 00:37:20.760
might say alpha-GPC is a supplement that has been boosted
674
00:37:20.800 --> 00:37:24.989
a lot and studied a lot for cognitive function. Alpha GPC,
675
00:37:25.690 --> 00:37:28.639
it's a brain barrier. It can cross the brain barrier.
676
00:37:28.659 --> 00:37:31.199
It's super high. It's super helpful. It's got some decent
677
00:37:31.239 --> 00:37:35.039
research behind it, right? However, the dosing of that matters.
678
00:37:35.260 --> 00:37:39.539
So just because something has alpha GPC in it, it'd
679
00:37:39.559 --> 00:37:41.679
be kind of like taking a Tylenol. If you took
680
00:37:42.320 --> 00:37:46.469
a children's Tylenol as a full grownup, it wouldn't be
681
00:37:46.690 --> 00:37:49.289
as effective, right? It's kind of that same idea. So
682
00:37:49.329 --> 00:37:53.369
dosing matters in the supplements as well. So understanding what's
683
00:37:53.389 --> 00:37:56.610
an effective dose, that's hard. There are studies, but you
684
00:37:56.630 --> 00:37:58.460
have to know where to find it. There's no quick
685
00:37:58.480 --> 00:38:00.199
cheat sheet. Maybe I should make one.
686
00:38:00.860 --> 00:38:03.280
And I know that the cognitive function, I mean, there's
687
00:38:03.320 --> 00:38:08.320
a lot of money spent in these medications like Prevagen
688
00:38:08.400 --> 00:38:12.030
and things and a lot of advertising to our patients.
689
00:38:12.090 --> 00:38:17.130
So they're spending a lot of money to maintain their cognition.
690
00:38:17.170 --> 00:38:21.500
Yeah. You know, real quick too, another really big one,
691
00:38:21.510 --> 00:38:23.530
and we've talked about this before that we didn't even
692
00:38:23.570 --> 00:38:27.570
touch on if we're talking supplements is creatine. Creatine is
693
00:38:27.650 --> 00:38:32.010
helpful cognitively now they're finding in addition to muscle building
694
00:38:32.210 --> 00:38:35.510
and recovery. And it's actually still relatively cheap. That's kind
695
00:38:35.570 --> 00:38:38.239
of the great thing is it hasn't been marketed so
696
00:38:38.280 --> 00:38:40.780
heavy and then repackaged and branded to where it's super
697
00:38:40.820 --> 00:38:44.599
expensive yet, right? You can still get creatine monohydrate, very cheap,
698
00:38:44.719 --> 00:38:48.360
very reasonably priced, and it's almost turning into... If there
699
00:38:48.389 --> 00:38:51.909
was like one magical supplement, that's not a thing. I'm
700
00:38:51.949 --> 00:38:53.429
not saying that's a thing, but you know what I mean?
701
00:38:53.449 --> 00:38:56.289
Like if there was one kind of catch-all supplement that
702
00:38:56.329 --> 00:38:59.190
I think everyone should be taking outside of a multivitamin,
703
00:38:59.530 --> 00:39:01.230
it's probably creatine. Yeah.
704
00:39:01.650 --> 00:39:05.199
You know, and that again... We're not so concerned when
705
00:39:05.239 --> 00:39:09.070
we see things like creatine. We're concerned about our patients
706
00:39:09.110 --> 00:39:12.530
that have some renal insufficiency. You know, so, of course,
707
00:39:12.789 --> 00:39:17.829
in normal renal function patients. Wasn't this the drug that
708
00:39:17.989 --> 00:39:21.349
Mark McGuire, they found in his bloodstream and at the
709
00:39:21.409 --> 00:39:24.469
time when, you know, he was in that home run
710
00:39:24.829 --> 00:39:29.250
battle with Sammy Sosa that they said it was. Yeah.
711
00:39:29.309 --> 00:39:33.369
Wasn't it creatine? that they were you know that's what he.
712
00:39:33.050 --> 00:39:36.389
Told everyone because he was abusing steroids.
713
00:39:36.760 --> 00:39:39.719
Oh okay all right this has been I'm just naive
714
00:39:39.860 --> 00:39:42.059
I I thought that that's what I thought that that
715
00:39:42.119 --> 00:39:46.340
was what he was actually taking and they caught it
716
00:39:46.480 --> 00:39:48.760
and so okay This started.
717
00:39:49.119 --> 00:39:51.210
Real quick, fun fact, right? Because you're not the only
718
00:39:51.250 --> 00:39:53.789
person to say that. I think folks that are younger
719
00:39:53.849 --> 00:39:56.829
than me know that's not true, but anyone my age
720
00:39:56.849 --> 00:39:59.309
and up has still heard this sort of wives tale
721
00:39:59.349 --> 00:40:01.849
about the stuff we're talking about, right? And it really
722
00:40:01.949 --> 00:40:07.969
dates back to the 80s when Ronald Reagan outlawed steroids, right?
723
00:40:08.469 --> 00:40:11.030
And a lot of guys wrestlers, actually Hulk Hogan, they
724
00:40:11.070 --> 00:40:13.010
even talked about with Hulk Hogan at one point, right? Because,
725
00:40:13.510 --> 00:40:16.940
you know, RIP the Hulkster. You know, when he was
726
00:40:17.320 --> 00:40:21.239
mainstream wrestling, he was absolutely using anabolic steroids. Right. And
727
00:40:21.800 --> 00:40:24.909
that's a whole other conversation. But when it became illegal
728
00:40:25.110 --> 00:40:28.070
and it became taboo, it became a big deal because guys.
729
00:40:28.170 --> 00:40:30.730
So what was the next thing we can blame it on? Oh, creatine. Right.
730
00:40:31.150 --> 00:40:34.659
And so people because creatine is not a drug. Creatine
731
00:40:34.880 --> 00:40:38.260
is found naturally in red meat. So it is something
732
00:40:38.280 --> 00:40:42.369
you could technically obtain through diet. Now, you'd have to
733
00:40:42.429 --> 00:40:45.449
eat a significant amount of red meat to get there,
734
00:40:45.489 --> 00:40:48.710
which is why we supplement with it. But there's no
735
00:40:49.329 --> 00:40:53.659
hormonal aspects that I've seen related to creatine. It doesn't
736
00:40:53.699 --> 00:40:57.780
affect your hormones. It's not a drug. And it's probably
737
00:40:57.820 --> 00:41:03.079
the safest, most important supplement on the market. Good.
738
00:41:03.460 --> 00:41:08.159
Thank you. If you could close with that quote from Dr.
739
00:41:08.219 --> 00:41:13.230
Robert Butler. about, and he has passed on in the
740
00:41:13.269 --> 00:41:17.159
early 2000s, but he was the founding director of the
741
00:41:17.219 --> 00:41:22.699
National Institute on Aging. And he also formulated the term
742
00:41:22.940 --> 00:41:27.320
ageism and what he says about exercise. This is his
743
00:41:27.519 --> 00:41:32.230
direct quote. So if exercise could be packed into a pill,
744
00:41:33.139 --> 00:41:38.280
it would be the single most widely prescribed and beneficial
745
00:41:38.380 --> 00:41:42.880
medicine in the nation. So it means that, you know,
746
00:41:42.980 --> 00:41:47.000
our regular physical activity is the closest thing to a
747
00:41:47.099 --> 00:41:52.780
universal cure for all of our health problems related to aging. And,
748
00:41:53.000 --> 00:41:56.039
you know, I just think that that is so interesting.
749
00:41:56.059 --> 00:42:01.130
And a lot of times we have included And in
750
00:42:01.190 --> 00:42:04.860
the olden days when we had a prescription pad and
751
00:42:04.900 --> 00:42:09.440
we would write out medicines, I remember writing out exercise.
752
00:42:10.340 --> 00:42:13.239
as a prescription, just like you said about how many
753
00:42:13.320 --> 00:42:16.019
steps or this is what you need to do. And,
754
00:42:16.300 --> 00:42:21.039
you know, putting it to our patients, as this is
755
00:42:21.260 --> 00:42:24.840
something that you need for your wellness, just like you
756
00:42:24.900 --> 00:42:29.199
need oxygen, just like you need nutrition. And I think
757
00:42:29.280 --> 00:42:34.869
that that speaks to that holistic approach to exercise. And
758
00:42:34.929 --> 00:42:37.349
just again, do you have any, you know, closing thoughts
759
00:42:37.469 --> 00:42:37.880
for us?
760
00:42:39.139 --> 00:42:41.840
I do. You know, I actually, I love that quote
761
00:42:42.019 --> 00:42:44.159
because the one thing we talk about a lot in
762
00:42:44.199 --> 00:42:49.059
the holistic strength and conditioning wellness space is movement is medicine, right?
763
00:42:49.480 --> 00:42:51.460
And we talk about use it or lose it, right?
764
00:42:51.960 --> 00:42:54.980
And it's so true, right? The less we do, the
765
00:42:55.019 --> 00:42:58.159
less we can do. The more active we stay, the
766
00:42:58.219 --> 00:43:02.199
more active we'll continue to be, right? And so treating
767
00:43:02.360 --> 00:43:06.440
exercise as medicine is super important. It's the most important thing.
768
00:43:06.500 --> 00:43:09.090
I couldn't agree more with that quote. And I see
769
00:43:09.130 --> 00:43:11.670
it all the time where once again, people come in
770
00:43:12.449 --> 00:43:15.210
functioning at a significantly lower level than they, and then
771
00:43:15.250 --> 00:43:19.139
three months later, I'll see them doing lunges with weights
772
00:43:19.199 --> 00:43:23.559
when before they couldn't even stand in the lunge position, period, right?
773
00:43:23.579 --> 00:43:25.820
Like they couldn't even stand in a split stance position
774
00:43:25.840 --> 00:43:28.539
without kind of falling over and losing their balance. And
775
00:43:28.559 --> 00:43:32.289
three months in, they're doing weighted lunges and reverse lunges
776
00:43:32.369 --> 00:43:35.389
with dumbbells in their hands and You know, it always
777
00:43:35.449 --> 00:43:37.630
makes me really proud and happy, right? And it reminds
778
00:43:37.670 --> 00:43:39.530
me of why I'm still here because, you know, running
779
00:43:39.570 --> 00:43:41.820
a gym is kind of a pain in the butt sometimes,
780
00:43:41.880 --> 00:43:44.760
very stressful. We got 200 members. I'm interacting with folks and,
781
00:43:45.239 --> 00:43:46.880
you know, most people are great, but every now and
782
00:43:46.900 --> 00:43:49.969
then there's someone who's a little, you know, So it's
783
00:43:50.010 --> 00:43:51.750
a tough business to be in sometimes, right?
784
00:43:51.789 --> 00:43:52.969
And so when I see those- Well, it's like being
785
00:43:52.989 --> 00:43:55.210
a nurse practitioner. We don't like all of our patients.
786
00:43:55.389 --> 00:43:58.449
Some are more challenging than others.
787
00:43:58.590 --> 00:44:01.449
Some members are easier than others. Some of my clients
788
00:44:01.530 --> 00:44:03.530
and the folks like you guys that walk in are
789
00:44:03.590 --> 00:44:05.809
easier than others. And I think that's life, right? Whenever
790
00:44:05.829 --> 00:44:09.800
you're in that kind of service, people-oriented industry, that's how
791
00:44:09.840 --> 00:44:12.059
it is. And so some days I'm like, man, I'm tired.
792
00:44:12.079 --> 00:44:15.079
This is frustrating me. But then when you get those
793
00:44:15.139 --> 00:44:18.199
little nuggets of folks who come in like you, who
794
00:44:18.420 --> 00:44:21.809
broke your leg and You know, and now you're totally
795
00:44:22.130 --> 00:44:24.650
stronger and better than you were two, three years ago.
796
00:44:24.789 --> 00:44:25.010
Right.
797
00:44:25.150 --> 00:44:28.269
And so it always reminds me of my why. And
798
00:44:28.289 --> 00:44:32.309
it gives me continued motivation to endure the pains in
799
00:44:32.329 --> 00:44:34.130
the butts, because for every pain in the butt, there's
800
00:44:34.150 --> 00:44:37.239
someone who I'm helping changes her life. And so that's
801
00:44:37.280 --> 00:44:37.960
super important.
802
00:44:38.079 --> 00:44:38.239
Right.
803
00:44:38.300 --> 00:44:40.880
And so at the end day, I think the prescription.
804
00:44:41.079 --> 00:44:41.280
Right.
805
00:44:41.539 --> 00:44:44.039
When we talk about exercise as medicine, I think it's
806
00:44:44.320 --> 00:44:45.079
it's super simple.
807
00:44:45.159 --> 00:44:45.300
Right.
808
00:44:46.289 --> 00:44:48.989
Walk most days, right? As many days as you can
809
00:44:49.219 --> 00:44:52.760
be active and walking. Strength train two to three days
810
00:44:52.800 --> 00:44:55.639
a week. And that doesn't have to be anything crazy
811
00:44:55.659 --> 00:44:57.699
in the beginning. It's strength train to wherever you're at
812
00:44:57.800 --> 00:45:00.639
right now, right? And then build off of that. Get
813
00:45:00.679 --> 00:45:04.119
your protein four times a day, right? I think four
814
00:45:04.159 --> 00:45:06.880
meals a day of protein should be the goal. And
815
00:45:06.920 --> 00:45:10.900
then work on that balance, that core stability, and then
816
00:45:10.980 --> 00:45:13.619
do it in such a way so that it's sustainable, right?
817
00:45:14.059 --> 00:45:16.260
I think the biggest thing most people mess up on
818
00:45:16.340 --> 00:45:19.099
is they try to do everything at once. Like I said,
819
00:45:19.159 --> 00:45:21.900
eat that elephant one bite and then they get frustrated
820
00:45:21.980 --> 00:45:25.699
and they fail. Pick one thing, get that thing into
821
00:45:25.739 --> 00:45:29.050
your daily routine. Once that's just part of what you do,
822
00:45:30.110 --> 00:45:32.469
add the next thing and then the next thing, right?
823
00:45:32.510 --> 00:45:35.849
So that then you're building micro habits into your day
824
00:45:36.309 --> 00:45:39.570
that then just become how you live. And over time,
825
00:45:39.929 --> 00:45:41.929
you will be shocked at your progress if you just
826
00:45:41.969 --> 00:45:46.349
be consistent, right? consistency is always the key. It's not
827
00:45:46.550 --> 00:45:48.710
an old saying, it's an old saying, and it's still true.
828
00:45:49.309 --> 00:45:52.530
The goal, you know, shouldn't be just to live long.
829
00:45:52.739 --> 00:45:55.000
It should, once again, it should, it should be to
830
00:45:55.059 --> 00:45:58.300
live a quality life long, right? Like, and to keep
831
00:45:58.360 --> 00:46:03.079
that independence because the longer you can live independently, move confidently,
832
00:46:03.099 --> 00:46:06.269
participate fully in life, I think the better we all
833
00:46:06.329 --> 00:46:07.170
would be. True.
834
00:46:09.449 --> 00:46:13.400
All right. Thank you again, Ronald, for this excellent conversation
835
00:46:13.440 --> 00:46:16.159
that we've had. And thank you to our audience for
836
00:46:16.219 --> 00:46:21.019
joining us today. And when we see you next time,
837
00:46:21.679 --> 00:46:25.619
be kind to others, but remember to be kind to yourself.
838
00:46:27.320 --> 00:46:30.739
Gapna Chat is owned and produced by the Gerontological Advanced
839
00:46:30.820 --> 00:46:34.960
Practice Nurses Association. All rights reserved. No portion of this
840
00:46:35.019 --> 00:46:39.480
podcast may be used without written permissions. A practical guide
841
00:46:39.559 --> 00:46:43.380
for the gerontological specialist is now available for purchase in
842
00:46:43.440 --> 00:46:47.199
the Gapna store. This text is a handy resource for
843
00:46:47.340 --> 00:46:50.780
anyone caring for older adults and is helpful to those
844
00:46:50.860 --> 00:46:58.469
preparing to sit for the gerontological specialist certified exam. Visit www.gapna.org
845
00:46:58.619 --> 00:47:03.550
to get your copy. Ronald Gray is a human performance professional,
846
00:47:03.690 --> 00:47:07.449
fitness entrepreneur, and certified sports nutrition specialist.
847
00:47:08.099 --> 00:47:08.400
Mr.
848
00:47:08.440 --> 00:47:13.079
Gray owns F45 Training in Oldsmar, Florida, and is the
849
00:47:13.139 --> 00:47:19.159
founder of several athlete development initiatives throughout the Tampa Bay area. Dr.
850
00:47:19.219 --> 00:47:22.860
Cassandra Van Ness is the Nurses Improving Care for Health
851
00:47:22.920 --> 00:47:28.679
System Elders Niche Coordinator, Geriatric Oncology at the Moffitt Cancer
852
00:47:28.719 --> 00:47:31.829
Center in Tampa, Florida. She is a member of the
853
00:47:31.869 --> 00:47:36.989
Gerontological Advanced Practice Nurses Association Communication Team and and is
854
00:47:37.050 --> 00:47:41.570
a host of the Gapna Chat podcast series. For archived
855
00:47:41.650 --> 00:47:44.789
episodes of Gapna Chat and to learn more about the
856
00:47:44.849 --> 00:47:51.400
Gerontological Advanced Practice Nurses Association, visit gapna.org. You can also
857
00:47:51.480 --> 00:47:55.239
subscribe to Gapna Chat everywhere podcasts are found.