Metabolic Disease – Causes – Solutions

00:33-05:08  What is Metabolic Disease?
05:13-22:446 Ways of Measuring Your Metabolic Status
23:03-31:11How to Promote Metabolic Health
31:34-33:01Osteobase for Osteoporosis 

Dr. Clayton Roach: [00:00:05] Alrighty. While doing the hokey pokey, I put my right hip in I put my right hip out, and that’s where it stayed. I love it. Mm-hmm. I was a good one.

Dr. Ben Boudreau: [00:00:17] Some people are probably laughing at that, too, thinking I did put my right hip out. Do that.

Dr. Clayton Roach: [00:00:23] Totally. It was a little bit to do with the guy I was just talking about, right? Yeah. All right.

What is Metabolic Disease?

Dr. Ben Boudreau: [00:00:30] So tonight we’re doing Metabolic health, and I just want to start off with these two great big stats, so 88 percent of Americans are metabolically unhealthy. That is incredible. So that means that there’s only 12 percent of the population that reaches certain guidelines in terms of measuring metabolic health, which we’ll talk about more this evening. The second point There is sixty-four percent of Canadians suffer from chronic disease, so this is like high blood pressure, diabetes, obesity, et cetera. So that’s way more than 50 percent of the population, so almost two-thirds. And here in Nova Scotia, we sit at 68.1 Percent. So 68.1 percent of people suffer from some chronic disease of some sort. So I was just blown away by those facts alone.

Dr. Clayton Roach: [00:01:30] That is high, and you know what you think about chronic diseases such as diabetes and heart disease and what could lead to down the road, strokes and most of these chronic diseases are preventable diseases, right? They’re basically lifestyle conditions. And unfortunately, these lifestyle conditions account. I think I read a stat one time for about 70 percent of our health care expenditures, right? So we play a huge role in how much we tax our health system and then we complain about the taxes that we pay and all that stuff.

It’s, you know, we have a big responsibility when it comes to taking care of our own health, not just for the health system, but for our own self, rights and respecting ourselves enough to care enough about our body and have the respect for our own body to put in the time and effort and energy to stay healthy, not only for us but for the people around us as well.

Dr. Ben Boudreau: [00:02:29] Exactly. And so what is metabolic health? And I think that would be a great place to sort of just start. So it’s defined as having ideal or within a certain parameter of blood sugar, triglycerides, high-density lipoproteins, which are good cholesterol, some HDL blood pressure and weight circumference. This is all without the use of medication. So if you’re being medicated to help any of these things or to help your blood pressure reach a certain range, it doesn’t necessarily mean that you’re metabolically healthy because it’s not the natural reading of the or the true reading of your blood pressure.

Blood sugar and blood pressure are really the two that are most stressed, and we’ll be talking about that as well and as well some of the things that we can do on top of that to help prevent things from getting any worse. And how can we sort of flip the switch and go in the correct direction instead of continuing on a pattern of I’m just going to Medicaid, hope for things to resolve themselves? Meanwhile, the body just like Newton’s law for every force right that you put in your body, there’s going to be a force that’s equal and opposite to that. And so although you’re maintaining your blood pressure with your medication. You have to be doing the other things outside of that to help lower it naturally.

Dr. Clayton Roach: [00:04:01] It’s kind of weird because like many times I ask people, you know, do you have high blood pressure? No, no. The pressure’s good. I go in high blood pressure medication. Yeah, yeah, I’m on high blood pressure medication. So the fact that the high blood pressure is OK. They think they don’t have it. But the reason they’re on medication is that they have high blood pressure, right, so we associate having or not having it based on the number. But obviously, if you need to be on medications, you have high blood pressure.

It’s just that the number has been lowered medically by changing, your chemical setting and inside your body and it’s being regulated. So it’s kind of it’s fooling the mind to think that, you know, you don’t have high blood pressure or you don’t have diabetes or your sugar levels are OK because you’re managing with insulin.

Dr. Ben Boudreau: [00:04:48] Right, absolutely. So just as a recap, metabolic health is ideal health within the parameters within the range of those things that we talked about just earlier the HDL, the blood pressure, waist circumference without medication. And so what we’re going to. Yeah, so no good. Yep. Great. So what we’re going to jump right into is the six ways of measuring metabolic health and what each of those means to the individual and why it’s important to measure those things.

Dr. Clayton Roach: [00:05:27] Cool.

6 Ways of Measuring Your Metabolic Status

Dr. Ben Boudreau: [00:05:30] So I just wanted to bring people’s attention to the figure to the right there. So this was taken from a study did census done by the government of Nova Scotia. And so all the graphs here on this presentation were taken from the population here in Nova Scotia. Mind you, this was taken in 2004, and so it’s been a few years. Let’s, let’s just say Dr. Roach since 2004.

Dr. Clayton Roach: [00:05:58] So yeah, so you can extrapolate this, these statistics, whichever way you feel, you know, we’ve been heading into the direction, nor with things getting worse, things got better. We don’t know, but it’s the most recent data that we had.

Dr. Ben Boudreau: [00:06:12] Absolutely. And so what they say is that if there’s 88 percent of Americans that are metabolically unhealthy, that means that we have 12 percent of Americans that are metabolically healthy or within the correct parameters. And so who are these people, right? So apparently, they are young, female, they’re educated with some type of university college-level education, never a smoker and physically active. Yes, they should be, they should be female, et cetera.

I thought that it was interesting when I look through some of the stats here in Nova Scotia, in Nova Scotia, we have a higher rate of chronic conditions among females 68.1 Percent in Nova Scotia compared to our national average of 64.1 in Canada. As you can see in each one of those chronic conditions, whether it be arthritis, asthma, high blood pressure or migraines and headaches. Women tend to be just a little bit higher than men. So I thought that this would be a stat to bring up just to show the comparison.

Dr. Clayton Roach: [00:07:24] So are these married or unmarried Ben?

Dr. Ben Boudreau: [00:07:28] They didn’t. They didn’t specify headaches.

Dr. Clayton Roach: [00:07:31] I don’t know. We might be to blame for that.

Dr. Ben Boudreau: [00:07:34] They didn’t specify on that. And so there is a vast difference between sex. And so I just wanted to bring that out that there’s a significant difference between the two and that there are more graphs to come. So six ways of measuring metabolic health. So we start with waist circumference. And so usually waist circumference is more important than the actual weight of the individual. And so we’re trying to get away from this measuring of people’s weight, trying to decide, you know, weight is a good factor. But waist circumference is more accurate because we’re measuring more of our visceral fat, which is some of our bad fat because it’ll start to crowd our organs. And it’s very metabolically active.

Dr. Clayton Roach: [00:08:35] Yeah. I just wanted to mention, you know, it’s funny because we. Weight is something that we look at a lot and make observations from the weight in terms of how we are healthy. We get that question a lot, you know when it comes to low back pain. Yeah, I know I got to lose weight, but you know, my point is always that there are many people that are skinny that have low back pain, right? So there’s a societal pressure to put emphasis on weight, but the waist circumference, as we’re going to talk about is just even more important than the number on the scale, right?

Dr. Ben Boudreau: [00:09:13] Exactly. And again, the visceral fat component, right? And so the amount of visceral fat that’s surrounding your organs can have an impact on your metabolism in the way that you process the energy that’s put into your body in the way that it’s stored. But again, looking away from the actual weight and more towards waist circumference, they say that 20 percent of lean people are actually metabolically unhealthy, unhealthy. So again, going back to the same point for back pain. You even people that are underweight or the perfect weight can still have back pain. And so looking less at that and more towards waist circumference.

So a waist circumference greater than 40 inches would be a higher risk for an individual at a higher risk for metabolic disease. Now, this is in the male population. In females, it’s thirty-five, so a little bit less there and you measure that just above the hip bones. So if you just feel down to your pelvis there, you can feel the tippy top of your hip bones there. That’s where you’d want to take that waist circumference measurement.

Dr. Clayton Roach: [00:10:16] Yeah. So thirty-five for women and 40. Forty-four men, so yeah, all this what we’re talking about right now is a metabolic syndrome or metabolic disease, which is made up of certain factors such as your LDL, your blood pressure, your sugar levels in your waist circumference, as well as your triglycerides. So basically, you know, there are a few things that impact metabolic disease, and it’s a multifactorial classification of a disease called metabolic disease. So welcome to hump day conversation.

Dr. Ben Boudreau: [00:10:53] Absolutely. Looking towards the next measurement that would then be done to determine how optimal or where you sit in terms of your metabolic health would be your blood sugar levels. You want to be able to ensure that your blood sugar levels are less than five point seven percent. This is because high levels of sugar in the body can lead to such conditions as diabetes, of course, and an array of other issues, including dysfunctions in your nervous system. Making sure that your sugar levels are proper is not only important for levelling out those levels but to keep you from developing other diseases such as diabetes

Dr. Ben Boudreau: [00:11:40] And diabetes, is kind of like a gateway to a whole host of problems, you know, when it comes to the rest of the body, said nervous system. Kidneys, brain. You know, there are so many things that diabetes can affect. And, you know, unfortunately, diabetes comes a lot of times. Type two diabetes from lifestyle and you know, you get type two diabetes in your 40s, 50s. It’s not easy to change that lifestyle, so you’re far better at preventing it. Then let it get to that point and you’re forced to do it. And maybe it’s hard for you to do it so you end up taking insulin. Your diet is not going to be enough or exercise, not going to be enough. So you’re far better at being ahead of it and being proactive with your sugar levels. So. Great point.

Dr. Ben Boudreau: [00:12:26] Great. So looking towards triggers triglyceride levels, so the end product of digesting and breaking down fats in your food or your triglycerides is crucial in the evaluation of your fat metabolism. So the way that you can break down that fat and use it for energy or store it for later on?

Dr. Clayton Roach: [00:12:46] Hey, Ben, hold on just before we go. So the blood sugar levels, I don’t think we mentioned that. So normal blood sugar levels, your doctor is going to want to have you be at around 70 to 80. They measured in milligrams per deciliter, so 70 to 80 less than a hundred, you’re at one hundred more than we’re heading into what they call pre-diabetic, or even at the point where you’re going to start having recommendations such as insulin or heart to heart conversation with your medical doctor in terms of what’s going on? Sorry.

Dr. Ben Boudreau: [00:13:17] Great point. Great point. So, yes, moving on to triglyceride levels, it’s the end product of digesting and breaking down the facts that you take in from your foods. And so all of the energy in your body gets broken down and fats get broken down into these triglycerides. And so they’re crucial and measuring how quickly you’re able to break that down. So if you have a triglyceride level, over one hundred is usually questionable, so your medical doctor will start looking to see, OK, do we have any other things going on? It’s not a healthy level and usually over one hundred and fifty years when you have the term metabolic disease and so you’re not able to properly store or get rid of those triglycerides from your blood.

Dr. Clayton Roach: [00:14:03] Yeah, I didn’t know this. So there’s a ratio between the triglyceride and your HDL. So basically your HDL to triglyceride ratio, if the triglyceride number is more than two and a half times the HDL, so the triglyceride is higher by two and a half times the number of your HDL. It’s an indicator that your body fat is not accepting shipment of new fat quickly, so it can’t get rid of it, right? So you’re accumulating triglycerides that fat more. Again, those numbers would be two and a half times higher than your HDL.

Dr. Ben Boudreau: [00:14:39] And I think that that’s a great measurement as well because if we’re just measuring HDL levels, we don’t know what really what percentage of the whole triglyceride we have as HDL. Right. So it gives us a little bit more of a sensitive reading, right? And then we can sort of extrapolating from that and determine, OK, well, what of the rest of it are the low-density lipoproteins or the bad cholesterol, which we’ll be talking about right now because they also measure that. So LDL cholesterol, your bad cholesterol levels can get the same reading on the same stage as your HDL and your triglyceride levels.

Some people even say that it’s not enough to just know your LDL cholesterol levels. You can actually get a test. Mind you, it costs money, but you can actually get a test off of the usual panel that separates two different types of LDL cholesterol. There is a type a or one that’s buoyant, and it moves freely through the arteries. And then there is Type B, which is one of the stickier types. And so that’s the one that you’d want to really watch out for because those are the ones that will clog your arteries and cause you to have atherosclerosis.

Dr. Clayton Roach: [00:16:00] Yeah, yeah. And you know, that’s what we talk about as well in our Pro-Life nutrition program, where cholesterol is seen is known as a bad thing. But as we learn, as we’re learning tonight, there’s the HDL and LDL. There’s good and bad cholesterol. Very important is also the viscosity, like how thick you know, things become inside the vessel walls and the lining. And I always give an example, you know, if cholesterol would be the beach balls and they’re going down a hallway and you push the beach balls down the hallway, there’s no resistance. You’re going to get down the hallway.

But if you coat the walls of the hallway with corn syrup and maple syrup and the balls try started to go down and they start to think, you know, sticking. That’s the viscosity. That’s the stickiness in the blood vessels, and that’s what creates atherosclerosis or blood clotting. So another clotting with the plaque and that can be measured by your hemoglobin A1C, right? In terms of how sticky everything is. So. Yeah, great point.

Dr. Ben Boudreau: [00:17:06] So the next thing that we would then go to and measure, of course, is blood pressure, which is a common practice for a lot of people, is to measure their blood pressure, how your blood pressure checked to see where it’s at. It’s usually measured for a lot of different health issues. Apparently, there isn’t an exact standard for someone’s blood pressure. When I was going through school and what I measure now is 120, over 80 is the standard. And anything more than that, you have to sort of do some hemming and hawing and ask, What did you eat today? How have you been sleeping? What are your stress levels been like to determine why those levels are so high? Did you have anything to comment on that Dr. Roach about no exact standard?

Dr. Clayton Roach: [00:17:54] No, no. I mean, 120 over 80 has always been what we’ve been talking about. But, you know, they seem to lower that. But I think what happens is, you know, you also have to consider your age and you have to consider the other factors, right? So I was actually talking about my blood work that just came in with my medical doctor and he was saying, like, you know, LDL triglycerides your age. Are you a smoker? What else? Genetic predisposition. Is it in the family? When you look at all those factors, you can afford to have a higher blood pressure if you have none of the other factors.

I think its kind of like a moving scale where it’s not just one aspect of the story is the whole story together and all those factors put in. But definitely, the standard for blood pressure has been lowered a little bit. And you always wonder if it’s to have more people on medications, I don’t know, but definitely, it’s a little higher than what it was before, and I think they don’t like to see much more than one. Twenty-four systolic and now they’re seeing seventy-five, you know, for diastolic, the bottom number. So I know it’s moved, but, you know, definitely a sliding scale from what I know, I was going over with my medical doctor yesterday. Right?

Dr. Ben Boudreau: [00:19:16] Yeah, great point. And so another thing that they may Measure, you know, some of these things that we’re measuring here may be different in your medical doctor’s office or wherever you go to get these testings done or to have the panel done. But another thing that I saw was the uric acid levels. This is a by-product of a waste product of the breakdown of purines in your blood. Appearance can be harmful to the body. Part of their breakdown is producing something called uric acid. People might be familiar with uric acid when they when we talk about something called gout, which is inflammatory arthritis. One of the by-products of metabolic disease or how you know that the process is in motion is you’re perhaps seeing some inflammatory arthritis known as gout.

Dr. Clayton Roach: [00:20:12] Right. And, you know, when you have the metabolic disease, a lot of the processes that you need in order to digest food and go through all these regular processes in your body aren’t happening very well. So if you can break down food very well, you’re going to end up with a buildup of certain things and they, you know, too little of certain things. But in this case, it’s a buildup of uric acid, which, by the way, you know, a lot of people do that know this. But gout is not only going to be found in your big toe, you know, in practice, in 16 years, but I’ve also seen it in the wrists, I’ve seen in the elbow, I’ve seen in the knee. So it’s not just a big toe, but definitely a painful red hot joint. All right.

Dr. Ben Boudreau: [00:21:00] So if everyone is enjoying this Humpday conversation, give us a like give us some love. Give us a share as well because you never know who might be looking to hear this information, especially if they’ve never listened to Humpday conversations before, and they’re kind of looking for a little reminder. Maybe I should go in and get my blood work done. Even if you don’t suspect and you think that you’re metabolically optimal, why don’t you go in just like Dr. Roach said, get your blood work done, get your panel, read and see where you’re at, where you’re sitting and maybe what improvements you can make.

Dr. Clayton Roach: [00:21:31] And what I will say is that these. Levels are actually part of the regular blood panel, right, so it’s not something you specific specifically ask your medical doctor, they’re usually going to scan for these anyway. So yeah, there’s nothing special. It’s not like you’re asking for a rheumatoid panel, like blood pressure. You can get a check blood sugar, triglyceride, LDL, HDL is just part of the regular panel, so you can get a lot of information. Watch this episode again with your numbers in hand so that you can kind of say Remember the ratio with triglyceride and HDL two and a half times higher?

Be honest with yourself, and I think a lot of this is just, you know, coming to grips with your condition. Not feeling bad, not being angry, not being fearful, just taking your health in your own hands and taking an assessment of where you are right now and say, If I continue on this road, what does my future look like? What am I heading towards? Is that picture good? Is it not good? Are you like, I’m OK, but I could be better. Just be honest with yourself and, you know, take the necessary steps in doing that.

Dr. Ben Boudreau: [00:22:44] Kind of small there? So you might you guys might have to go a little bit closer to your screen to read them in small print. But in case you don’t want to do that and I recommend you don’t, I’m going to read them out loud for you. And we’ll save your eye health as well as your neck. How’s that sound? That sounds pretty good. So how do we promote metabolic health? How can you start today or tomorrow morning? How can we start inducing positive change on these levels? Again, the graph that’s to the right was taken from this Nova Scotia study that was done in 2004.

How to Promote Metabolic Health

Dr. Ben Boudreau: Those that were physically active for at least 30 minutes reduce the incidence of these chronic conditions. They all are. There’s a significant difference between those that are active and those that are inactive. And we know this already. We know that exercise has positive effects on the body. That exercise is medicine, but it’s always interesting to put what we’re saying Here on a graph, so you can see significantly how this can change your life.

Dr. Clayton Roach: [00:24:00] And the definition of active was what Ben?

Dr. Ben Boudreau: [00:24:01] How many minutes, 30 minutes of exercise,

Dr. Clayton Roach: [00:24:04] 30 minutes guys like come on 30 minutes and you can choose to be on the light green or the dark green, right? Which one would you prefer that it’s a no-brainer for 30 minutes? You know it all has to be is, you know, a consistent walk that can evolve to other things because as you start to feel better, then you want to do more right and you got momentum on your side and you’re starting to feel better. You’re starting to see a shift, maybe in your blood work, and that becomes fuel for you to live a healthier lifestyle, right? So the first one, let’s dove into this decreased sugar, right?

The average diameter with the average intake. But what you should have in terms of sugar maximum is twenty-five grams of sugar. Just take a day and look behind boxes on the labels and look at how much sugar you’re taking in. We had, you know, my wife was pretty brilliant in doing this. My oldest daughter took a bag of candies, OK, and she had her little cousin here and there was Skittles in there. And there are all kinds of stuff and they just like devoured through the whole thing. So as a, you know, modern punishment, we measured how much sugar was in there and it ended up being ninety-seven grams of sugar in everything that they ate, right?

We poured ninety-seven grams of sugar. And just showed her what ninety-seven grams of sugar were and what twenty-five grams of sugar was, which was her daily intake so dense you can see proportionately what she was supposed to have in one day and how much they ate within probably 15 minutes? Right? And then we divide that into how many days and she was not allowed to have any sugar for those amount of days because she ate it all in one day. So just to put it into perspective, right, so decreased sugar and reduce refined grain consumption. Ok, big one right there you do that. You’re off to the races.

Dr. Ben Boudreau: [00:26:11] Don’t forget to eat your vegetables. Ok, so I put a little stat there. So of the veggies, we do eat white potatoes. French fries represent over twenty-five percent of our intake. So it’s not only just eating vegetables, it’s diversifying the portfolio, it’s diversifying what vegetables you are eating. Yeah, you could be, you know, eating vegetables, but they’re, you know, for white potatoes and they’re cut up into fries and then thrown into the active fry into the air fryer, right? So really, making sure that you’re mixing it up and that you’re putting in the broccoli so that you’re getting your greens right, that you’re eating your leafy green vegetables, there is a huge benefit to that and making starting to make vegetables, you know, the main course of your plate instead of just the sidekick.

Dr. Clayton Roach: [00:27:12] You know, once in a while, instead of having pasta white pasta that you’re used to having had spaghetti squash, right? Just switch it up and get different colours in there. So, you know, I think our diet is just a fixture of our imagination. Sometimes we get a little dry and we always eat the same thing, no meat and potatoes, potatoes and meat. And, you know, we’re kind of raised up that way, though, you know, as Acadians, our diet is not, well, diverse, and it’s a lot of the same foods mixed up in a different way. But it typically involves meat and potatoes, right? So be creative. Eat different types of vegetables, but add vegetables should be two-thirds of your plate, right?

Dr. Ben Boudreau: [00:27:52] So yeah, and great point on spaghetti squash.

Dr. Clayton Roach: [00:27:56] Yeah, a great salad, by the way. You know, I’m just going to give away my little recipe for the dressing. You basically put two tablespoons of olive oil and one teaspoon of white wine vinegar. Ok, so it’s actually a Gordon Ramsay recipe. So two tablespoons of olive oil, one teaspoon of white wine vinegar, salt, coarse salt and pepper. And you basically whisk it. You throw the greens, cucumbers, tomatoes and shuffle all up with a little bit of parmesan cheese. A little bit a little bit. Beautiful salad. Two-thirds of your plate. You got your greens in there, nothing better.

Dr. Ben Boudreau: [00:28:38] Yeah. So increase your intake of omega-three fatty acids. So a few weeks ago, we had fish oils and omega 3s on as our supplement of the month. And so you guys all know about the positive impacts and effects of omega 3s. But I just want to say why it’s important when it comes to metabolic health at this point so we can lower your blood pressure. It reduces the triglycerides in your blood. So it says what I saw in a study was 15 to 30 percent, slows the plaque in the arteries and reduces the amount of inflammation that you have in your body. And so, therefore, reducing those inflammatory by-products like uric acid

Dr. Clayton Roach: [00:29:21] And another trivial pursuit stat. Grass-fed meat versus grain-fed meat. The grass-fed till the end, OK? Grass-fed meat has seven times more omega 3s than grain-fed beef. Ok, so red meat always gets a bad rap, but it’s a red meat that was fed grains. That’s the issue because grains are high in omega-six and omega-six is pro-inflammatory. Omega six is anti-inflammatory. So grass-fed means where is that?

Dr. Ben Boudreau: [00:29:59] We already talked about the benefits of exercise. What types of exercise so cardio, it doesn’t necessarily mean that you have to go for a 10 kilometre run, you know, for 50 pace. Just go for a light walk, a walk in the park. Get your heart rate elevated when you’re out for that little walk, why don’t you put a little jump in your step for a minute and just do a light jog a fast walk? They also recommend that you do some resistance training, and so either lifting a book right if you have a heavy book at your house if you have the Bible and you can do your bicep curls with the Bible. Yeah, give yourself a for what?

Dr. Clayton Roach: [00:30:41] We’re grateful what we were talking about, you know, was it last week, but osteoporosis? Yes, right. You need to have resistance training. Women got to do resistance training, especially if they’re post-menopausal. Bone density goes down. You’ve got to stress bone.

Dr. Ben Boudreau: [00:30:56] Absolutely. And so cardio and resistance training. So these are our four tips on how to promote metabolic health. You’ve all actually got a bonus tip in there with Dr. Roach’s salad dressing.

Dr. Clayton Roach: [00:31:11] Yeah, this, you know, the talk was worth just because of that salad dressing, guys. If you like this episode, give us a thumbs up again. Hearts, we love those engagements, right? And I’m glad you guys have been watching. Thank you so much. I see you guys here that have been with us since episode one, so thank you for the support and we love doing this.

Osteobase for Osteoporosis 

Dr. Clayton Roach: [00:31:36] Osteobase Osteo supplement of the month. Yes, so this is the help because last week we spoke about osteoporosis and so we wanted to bring forward a supplement for this month that would help improve bone health and help with the absorption of vitamin D, magnesium and vitamin K, which all plays a dynamic role in the absorption of calcium into your bone. Current research estimates that 70 percent of the U.S. population doesn’t meet the estimated requirements or averages for vitamin D, so you can assume that the Canadian population as well would be lined up, especially given the amount of time that we have in the winter months. And so we’re missing out. On that.

Dr. Clayton Roach: [00:32:22] Yes, 13 to 14 minerals in bone. It’s not just calcium, it’s an orchestrated play between all these minerals that keep a good ratio of bone cells dying and bone cells being born. So that way you have a good flow of that, you know, cellular death and cellular production. And at the bone that you actually have is actually strong big research on Fosamax and a lot of those osteoporosis medications that they build bone, but weak bone. So it’s a false sense of security when you’re having, you’re taking Fosamax. Not a great thing to get on and definitely better to prevent as always, right? As you know, they say, an ounce of prevention. So Humpday Conversation 40. Go ahead. Ben. I think

Dr. Ben Boudreau: [00:33:17] Yeah, I was just going to tag on and just say, guys. So something that we should take away from this being our 40th hump day conversation is that. We’ve done this for 40 weeks. You know this is our 40th week of Hump Day conversation. So from day one, you know, in the new year, when we first started doing this, we wanted to say, you know, there’s no better time than the now. There’s no better time than now to get healthy. There’s no better time than now to start looking into it.

How can I have a positive impact and how can I create change in the lives of myself in my life? And then by creating change in the life of myself, how can I then create change in the lives of those that are around me instead of being a product of what we usually have as a product of our environment?

Dr. Clayton Roach: [00:34:06] I just want to say two things. I think part of getting started is you can’t compare yourself to others, right? Because you might be comparing yourself unbeknownst to someone that has been doing this for three or four years, right? Or have been doing it their whole life, you’re like, Well, I can’t do that. But the goal is not to be them. The goal is for you to create a starting point today, so stop comparing. Number two. This is a saying that I love is we always overestimate what we can do, what we can do in a short period of time, but we underestimate what we can do in a long period of time. So, you know, sometimes we’re unrealistic with the goals that we set, right? And we’re going to do this in one month or January 1st.

We’ve done a Humpday conversation on Hump Day on January 1st. What we want to do is make sure that we’re realistic and we set what’s called smart goals, right? But the key is to get started with something start tomorrow with a ten-minute walk, right? The key is getting into a rhythm, and once you’re in a rhythm for two-three weeks, it becomes a kind of like infectious where you kind of say, Oh, I can’t stop right now, I got to keep going, right? And then that little 10-minute walk starts, you know, leading into something else. Maybe you started having two-thirds of your plate be vegetables and one thing leads to another. A year goes by and you look at the day you decided to start. All the changes that have happened in your life.

Now you get another blood panel, blood work done and your cholesterol is a little lower. Well, you know, you get these little confirmations that you’re doing the right things and you’re heading in the right direction. You owe it to yourself, you know your body. It’s going to be the longest relationship that you ever have is with yourself, right? You might as well make it a healthy one because life is short and, you know, to be battling chronic diseases like the ones we talked about tonight, metabolic health disease. It is a long, long life. If you know you can’t enjoy what you want to enjoy, right? Don’t shorten your life, lengthen your life and put the odds in your favour to be able to do what you want to do whenever you want to do it. That just gets going. Just do it.

Dr. Ben Boudreau: [00:36:31] Oh, and that’s why we’re doing Hump Day conversations, so again. Thank you guys so much. This is a daily conversation over 40 again. Thank you to those who are tuned in since day one. Some of you are on here right now as we speak. So thank you again for being with us live and for tuning in every week. And your enthusiasm keeps us going each and every single week. So don’t stop. You guys are on a great road and we look forward to seeing you all in the clinic.

Dr. Clayton Roach: [00:37:01] Thank you so much Ben for the work that you do in preparing these conversations and you know, the slides and everything. It definitely creates a visual experience for people, and I think that helps as well. We actually asked a few people if they like the slides, and many of you said yes because it kind of allows you to take notes and stuff and rewatch these episodes if you miss something. If you’re on YouTube, subscribe to us. Make sure you get alerted when there’s a new conversation that comes up. And again, from the bottom of our hearts, thank you so much for being there.

So on that note, we will see you next week with Humpday Conversation Number Forty-one, and I hope you have a great rest of your week. Make sure you go and enjoy the beautiful weather that is still here with us, and we will see you next week. Thank you and good night. Good night. What’s up, guys? Listen, if you like this episode, you’ll probably like the other ones, chances are pretty good. So here’s what you need to do. You need to like us and follow us on Facebook. Following means, you get notified when these two guys are alive. Next, family, friends, you need to share these episodes because you never know you might help them because they need this information as well.

Dr. Clayton Roach: [00:38:11] And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch the episode over and over and over again. Guys, we love you and appreciate you. Take care.