 Welcome to the Dr. Gundry podcast. Well we all know exercising is good for us so why is it so hard to stay motivated? Well on today's episode I brought in a fitness expert to talk all about the do's and don'ts of exercise. Jennifer Cohen is a bestselling author focused on helping people build healthy habits to drive positive behavioral change. She's also the chief operating officer at Suprema Fitness and the host of the Habits and Hustle podcast. Today Jennifer and I are going to discuss the simple hacks you can use to make exercise an easy part of your routine, whether you should really go back to the gym right now and the three things you can do today to start improving your mental and physical capabilities. Jennifer it's great to have you on the show today. It's great to be here thank you for having me. Alright first topic I want to get to. Fitness motivation and I want to talk about my concept of exercise snacking which I talk about in the energy paradox. I thought up of exercise snacking as a way to have people break their exercise into smaller bite size bits that they might actually be able to accomplish. What sort of behavioral changes do you recommend to get people moving more or exercising more? Well I read your book and I love that the name that you coined and exercise snacking because it kind of is a really good entry point for people to kind of break it down in the brains as a way to begin right. The concept is smaller bits of exercise over the day which I actually believe to be more effective right so we're sedentary for so long and then we do this long 45 minute or an hour workout and then we're sitting again. So the idea of breaking it up throughout the day into like these 10 minutes or 5 minute bite size circuits so to speak or chunks is a very good way for people to get comfortable with exercise but also have way better effects down along the line because if you're getting up and you're moving your body and your blood is circulating 3 times I just feel it's healthier for you. So I actually really I'm a big believer in that whole concept and I think for people who do not like to work out it's an easier way to kind of I kind of take it in and think okay you know what I could do 5 minutes I could do 10 minutes it's less daunting and overwhelming than I'm going to have to work out for an hour to get results which is not true. You don't need to work out for an hour to get any health results or even physical fitness results. Yeah well that's good to hear from an expert in this. So you don't have to necessarily hop on that treadmill which people can see behind you the two treadmills. I'm impressed you know that you're the only person I kid you not the only person who knew in all of these times since COVID I've been doing my own podcast virtually and a lot of other interviews and zoom calls and meetings not one person ever knew that those were treadmills they always asked what it was what is that what is behind you they thought it was like a Game of Thrones chair so that's good on you but good eyes. Those of you who are just listening to us she has two treadmills behind and the reason I mention it is I think there is this horrible misconception that you know you've got to be on the treadmill for a half an hour 45 minutes you've got to get your 10,000 steps a day and otherwise you know you're a failure or right you're not going to get a benefit. Exactly and I'm glad that you said the word failure because that's what happens right when people is an all or nothing type of mentality right like if I don't do that hour well then forget it I'm a failure I'm going to go eat a box of chocolate and just sit on the couch there's there's no there is a happy medium right you don't have to be an athlete and you don't have to be someone who just doesn't do anything there is lots of there's lots of gray in the middle and that's what I'm saying like it's for there's you know across the board right you have people who really and really enjoy working out and love exercising you have people who hate it so why not you know find something that works for you or that's less daunting so if you're not someone who loves to work out thinking about those small 10-minute bite-sized five-minute workouts still gets good results and what I mean by that is listen if you are not an Olympic athlete or you know in a swimsuit competition there's a lot of other benefits you can get from doing these little bouts of exercise you know the health that the health benefits the mental benefits the cognitive benefits I mean and overall even the physical benefits right I think like I said earlier when you asked me earlier I think there's a misconception that if you don't it's an all-or-nothing kind of mentality now I personally personally like exercise because I think what happens a lot is once you start doing something and you feel and see results that to me is the best motivation for to keep on going and to progress right it's the most difficult thing is just the starting process so if you have to if you have to start by five minutes and then you know eventually as you kind of get more comfortable and see and like the feel-good endorphins that you you kind of get addicted to that five minutes will naturally turn into longer but let yourself get there in in bite-sized short and short-term goals so yeah I remember when I was a runner and read every motivational running book there was the famous quote was the the hardest part of any run is the first step out the door and I think there's a lot of a lot of truth to that saying how why so everybody you know you're right everybody kind of knows either instinctively or because they've read about the benefits of exercise and maybe we'll go into some of those as we go along but how is it everybody knows this but why is it for most people just so dogged on hard to do to get motivated to even get started at this I think people are there are creatures of habit and people do what they've done before so you know starting a new habit breaking an old habit is it takes work and there takes it's conviction that needs to happen and I think that that's a human nature and so that's why it is very hard to be motivated and also if you're if you're doing it for the wrong reasons a lot of people start an exercise program because of them hating how they look right so doing it for vanity purposes I hate my my arms I think I'm fat I don't like this so then there's a lot of like shame and hate in it and that can only last so long so there's no longevity but if you kind of reframe and shift the way you see it as if you're doing something good for yourself you're taking care of yourself I feel like that type of reframing and kind of how you kind of position it in your head makes a really big difference in your in the longevity of your workout and actually even working out and again it's like anything else right like it's because it's difficult because it's it seems daunting people don't like to do things that they're not good at right that's just again a part of human that's that's a part of human nature that psychology so it's easy for someone to put that in the back burner and then do things that they are good at or what they like to do so it's really about retraining your brain how you see exercise how you see yourself why you're exercising and that helps in the overall not only your program but in your overall motivation but to my point earlier I think the best motivation is always when you actually see the results and you feel you feel the results that propels anything that dominates will that dominates in any other type of motivation you know I think almost a couple years ago I had a author by the name of Karen Rinaldi who had a book called suck at something and her her point she she's a surfer and she is not a good surfer but she and she really sucks at surfing but her she does it because she's really not very good at it but she's be she's gone all around the world where there's surfboard and she says look I like it I know I'm not really very good at it but I like it and yes I suck at it but I you know I've I realize I like it even though I'm not very good at it and I think that's kind of an interesting way to look at it just be go ahead no I was gonna say I agree so you know I get this question a lot like what if you know what should I do what kind of exercise the best exercise and what I always tell people is the one that you will actually do right because at the end of the day you're not gonna do anything you really hate right so find what you like right and once you find what you actually like you'll be you'll want to do it and it'll be less you know awful you know and sometimes if you just hate everything pick the one you hate the least and just keep on doing it and you know like you're like the girl you're talking about who you know who likes surfing but she sucks at it again it's about like reframing how you see something just because you're bad at you don't have to be you don't have to be an advanced performance athlete when you do these when you when you exercise think of it as practice think of it as you doing something to get better at it as practice so you don't you're not so hard on yourself when you aren't perfect at it right like okay so I'm gonna practice again today and I'm gonna practice again like anything else in life right anything you want to get better at or get good at it requires practice so even if you're you know you're trying to be an opera singer or basketball player or someone who's better at working out you know it's all the same it's just practicing practicing to get better and you know I'm a horrible dancer but I like to dance right so I just do that sometimes for cardio workout just because I want to swim and I want to just you know move my body am I good at it now I'm awful I'm it's embarrassing how bad I am actually but I do it you know because I like it and sometimes that's all it takes it's just doing something that you like finding something that you like you know the one thing about COVID in the last year being kind of stuck indoors and you're in in a pandemic is you know in the fitness business there's been a plethora of things that's kind of kind of evolved and morphed you know connected fitness has become really popular tons of you know fitness professionals trainers group fitness people they've all kind of taken their business model moved it you know virtually online so there's so much to choose from now you're gonna YouTube and you can just like Google whatever and there's a bazillion workouts that you can choose from so now better than ever there you there really isn't an excuse not to find something or try different things you know like go on YouTube and you know five try an ab workout try a zumba class you can try so much trial and error and eventually hopefully you'll find one thing that you hate the least and maybe hopefully if you're lucky you find something that you kind of like you know yeah that's a great point I wrote in in one of my books my my wife talked me into some spin classes years ago and it was a type of spin class that was called rhythm ride and rhythm ride you actually move on the bike to songs to a rhythmic song and it's like dancing on the bike is the best way to explain it and like you I'm a horrible dancer and so my wife was profoundly embarrassed that I I couldn't get these moves down on the bike and she went up to the fitness instructor Mike and she says you know I just got to apologize for my husband he he's just horrible at this and just ignore him and he says are you kidding have you seen the big smile on his face I don't care what he's doing he's having a great time and I eventually did learn how to do it but that's the point you know I really sucked at it but I was having a good time and it's actually still one of my favorite exercise experiences rhythm ride on and a spin bike yeah I know exactly I exactly I totally hear what you're saying I mean like when I was when I was pregnant you know I couldn't when I when I was really getting like eight months like I was like doing Zumba classes just because it got me I can at least do that made me move a little bit now I look ridiculous and I was terrible at it but you know what I didn't take who cares right like I was having a good time people are so preoccupied and focus what others think of them what others perceive them as and the reality is everyone's so concerned with themselves and watching themselves no one's been paying attention to you that much right but and so that's also part of it like people are are scared to try something new because they're scared of how others are going to perceive them as and like if they realize early on that no one's like everyone's so preoccupied with how they are they're not even paying attention it would allow for people to try much more activity to do much more things you know go to the gym once it's opened you know because a lot of people hate working at the gym for that exact reason right they're they're they feel shame that they're not good at something and so it's a it's a do you think COVID is is maybe help that in one way that you now can make a fool of yourself at home without anybody yes absolutely you know the first company and the first book I ever wrote was called my first company is called no gym required and they wrote a book called no gym required with it and the whole book was about giving people simple and easy ways to stay healthy and fit it wasn't fan it wasn't fancy stuff but you know what people people sometimes like the fancy because they think that that's gonna work better but they add in the day you can be just as healthy and fit and strong by not going to the gym because it really doesn't require a gym and I'm not saying the gym is bad I mean I love going to gym for all other reasons but at the end of the day you can you really can get everything and anything you need in the health wellness fitness in terms of like things that help you out without without relying on one and I think what COVID has done is proven that point over and over again and the reality is you know going to a gym that takes a lot of extra time that most of us don't really have right drive into the gym changing talking and socializing by the time you finish that whole like you know rigmarole you get like four and a half minutes of exercise and two hours of socialization and you know but then you think to yourself I did something now it's so like much more efficient and way more effective by working out at home right like I said earlier by doing that YouTube video or finding whoever you like on whatever fitness person you like and doing their workouts virtually or or there's so many different programs and the reality is you don't it doesn't require a gym and so it's everything from and you you know this I mean this is what you do for a living so much of all of this is diet and what you eat what you put into your body exercise can take you only so far and then it's basically what you're putting in your mouth that is basically the real driver of all this back home right you can work out to the cows come home but if you're eating crappy food it makes no difference no that's very true I still have so many people that say you know I've got this amazing exercise routine and I've got you know all this great health and what am I doing with coronary artery disease or you're telling me I'm a diabetic and I you know I'm this exercise fanatic that's impossible you're you know you're wrong well you know the numbers don't lie and your engine didn't lie but yeah absolutely and I hear that too all the time I think people also don't know what they don't know right and they fool themselves into what they're actually putting in their mouths and so you know even with me they'll be like oh you don't understand why I gained five pounds I've been working out like a dog to your point every single day and this is happening and then I'm like they're like all I had was like a bowl of oatmeal and a blueberry and then you figure out well that whatever that whatever that product was they probably had a portion for five people and that's you know to me which is again we people always underestimate the amount of calories they're eating they never overestimate the underestimated and they also don't realize how some foods can affect their bodies differently and therefore have all other sorts of other things so I always tell people a great way to kind of manage and monitor your weight and what you're consuming because that is 80% of it is trap your food track your calories there's tons of apps out there even for free where you can actually track all this so in real time you can see what you're doing and then have an educated and you're a place where then you can make actual different choices and tweak your program based on like real actual information that's in front of you as opposed to just like guessing yeah it's interesting I still early on I made people fill out a two week food diary and we gave it we gave it to him to fill out and bring it back I still use it every now and then when I have a person who just doesn't quite get it then I recently gave this 70 year old woman who's very overweight I'll be kind and said you know she's and she's diabetic insulin resistant and she swears she's doing a keto diet and she keeps gaining weight and I said oh you know there's something's not adding up here let's have you do a two week food diary and she's okay and I said I'll you know meet you back in the office in two weeks we'll go through it so she comes in and she hasn't lost anyway and I said okay let's let's start looking at the food diary and she said well I didn't bring it in and I said well what do you know what are you doing here she said well I realized that I was I was not eating what I was telling you I was eating and I you know and I would just say oh well you know I ate this but that doesn't count and I was yes you know that doesn't count or you know well I had a luncheon I had to go to and that doesn't count and she's she said yeah I'm just I'm wasting your time because I realized everything I'm doing doesn't exactly it's so funny I hear the same thing happens with me all the time I totally understand what you're saying and or they just don't they just don't tell you the truth like they put on what they want you to see and then you leave out the other stuff or they forget to put the other stuff on but you know what one plus one equals two right so I feel like at the end of the day if you really want to make a change and you really want to get healthier or have more fat loss or whatever the reason is that you're trying to whatever you're trying to do it's important to be honest with yourself right and have self-awareness where your pitfalls are where your triggers are because that's how you could actually fix the problem to mitigate these you know these these other issues where is oh that doesn't count or you know hiding it because at the end of the day you're only doing that to yourself I believe that everybody has the ability to be healthier not everyone has the ability to be skinny but everyone has the ability to be stronger and healthier which are I think really positive goals to try to achieve and so if we can shift the messaging from just vanity and body and just over overall overall healthier ways to see it I think that's also a more positive way to get people to feel more and not just inspired but feel feel better about attempting these things yeah I think I think going down that road this is not about your looks it's not about swimsuit competition women in particular I've written about this women have far greater Alzheimer's development than men which actually shocks most people yeah women are far more vulnerable to developing Alzheimer's than men and this amazing study which I've written about in my books looking at women comparing women who exercise regularly throughout their lives to women who don't exercise regularly and looking at the onset of dementia the women who regularly in exercise have an 80% reduction in developing dementia compared to the women who don't exercise and I can tell you right now if the pharmaceutical company came out with a pill that would give women an 80% reduction in developing Alzheimer's you would spend your life savings for that pill I would too and yeah you're right there it is right in front of us and the other really cool thing is that women who carry the apoE4 gene who I treat a lot if they get dementia that dementia occurs 11 years later than the women who carry the apoE4 gene who don't exercise and and quite frankly so that's a difference of going from getting Alzheimer's at 80 to getting Alzheimer's at 91 and you know 91 that's a pretty good thing of the things you could do with your you know grandkids or your great grandkids in your 80s that you would you know totally miss and it's all for just having a regular exercise program and no I I totally agree with you I think so much of this is lifestyle factors that we can all modify and tweak to be healthier right obviously fitness is a big component of that as is diet and other environment whatever else environmental factors you know I also read something yesterday about Alzheimer's and exercise and you know it's funny how we all turned to walking as the easiest thing to do you walk out of your house you can walk around the block you know it's great for your heart you know I don't tell you your car you know we don't know who you are I'm telling I'm telling a heart doctor about what's good for your heart but resistance training has been shown to be the most effective way to help prevent or offset any you know early-stage Alzheimer's than even walking because of all the benefits of the that that resistance training does and so I think that that's a really as we age I think it's really important for women and men of course to really kind of integrate the resistance training portion of their fitness or or component into their life now I'm not saying you got to go and like lift you know hundred pound dumbbells you can get resistance training from a lot of different forms body weight movements is resistance training using your own body weight right resistant bands is a great way to do it obviously dumbbells are great so I think it's so important as you age that those things are really kind of introduced for bone density and including you know there's just just on the cognitive level on the physical level I can't stress that far enough yeah it's true and I write in the energy paradox that resistant training actually makes a new class of of hormones called myokines that are produced in our muscles and myokines among other things that go to our brain and actually help stimulate the mitochondria and neurons and I'll mention something I think I mentioned before I consider Jack Lane the godfather of fitness and I'm old enough to remember my mother watching him in his kind of leotard and I in his later life I got to new Jack and he was a consultant at our arthritis Institute at our hospital and Jack used to say that there were only two exercises for perfect fitness that you could do at home and that would be a plank and squats deep knee bent and he says it you actually activate every muscle group there is with those two exercises and you know and like I write in the energy paradox look you're brushing your teeth twice a day just do do deep knee bends while you're brushing your teeth for a couple minutes and you can you can binge watch your favorite Netflix show while while doing a plank yeah you're talking my language I'm telling you I could not agree with more that was like my whole no-gym required book was all about these little tricks and tricks and it's much more it's so it's so much easier than people want to think it is to integrate these things right because they think of resistance training as going to the gym and being like a meathead and lifting tons of weight but like you said brushing your teeth while you do some a few body squats while you get what waiting for the water to boil in your kitchen you know for tea or whatever do 10 air squats you know do 10 do a plank for 30 seconds and you know of course Jacqueline I could not agree with him more I think that the plank and the squat are two of the top exercises that you can do for it for strengthening your body because it works multiple muscles at the same time you're holding your own body weight I mean I also like push-ups if you can do push-ups right basic moves like doesn't require any money doesn't require any gym membership it requires just a little bit of motivation and determination just to do it and you know besides all of this the thing that you need the most the most important thing is consistency right if you do it one time and then like alright I worked out I did a couple squats I don't have to do it again until you know next month it's you know to be it's it's it's moot pointless consistency versus an over intensity every single time right consistency is so much more important than intensity if you go to the gym and kill it and you're sweating and you're crushing it and you just do that once in a while it's not even close to as effective if you just do a little bit you know every couple days every day maybe 5-10 minutes if you get that's all you want to do way more effective over time for your longevity alright so you're a working mom how how do you get around the fact that I hear all the time I'm too busy I've you know I've got got to get them 27 places this was free COVID but I'm too busy I I don't have time for myself I'm only here for my kids so you know you obviously don't know me very well but what do you tell your mom what do you tell everybody I say no excuses I think that if something is a priority to you you make it you it's a non-negotiable I think everybody should have non-negotiables in their life and no matter what they are not going to let that thing slip now in my opinion and as a working mom who also runs two companies and has a podcast and you know I can the list can go on and on time is not my friend however what I think that's important for people to understand is that energy that you get it's not the energy that you put into exercise the energy that you get out is way more beneficial because that gives you the I have more energy and I'm more productive when I work out versus when I'm when I don't so the days that are the craziest and the hectic and most hectic and I have really no time in my schedule that is the day I'm gonna wake up you know a 30 minutes early and make sure no matter what non-negotiable I'm gonna work out because throughout my entire day I'm much more on point and much more focused and much more alert I'm much more productive and I have more energy so what I think I really would love people your listeners to know and if they don't know this I mean people talk about this constantly right but working out gives you more energy than if you didn't work out if you just let yourself get past that hurdle and see for yourself you know you don't know what you don't know until you know and so I really think how I think that's super important and also when you take care of yourself you're so much better to take care of other people right like making yourself a little bit of a priority and also showing that as a as a as kind of a role model I want my kids to see me exercising I want them to understand these healthy habits early on you know that how important it is for for you know for my mental health your physical health just them taking care of myself that's what kids learn right they learn from from watching you from watching others and you want to show them not just tell them you want to show them so I really can't this is super I'm super passionate about this because I know people use that old that excuse all the time I don't have time but you have time to get your hair you know straightened or you blow dry your hair you have time to put your makeup on I'd rather look like hell like I always do I don't wear makeup I wear like my sweaty clothes I'd rather have that be the thing that gets put on the back burner than me and my exercise routine so let me look like crap for you I don't care as long as I feel good good point well you know you don't look like crap so something's working yeah so you bring up a good point our our children this generation's children are some of the least exercising group of children may be in the history of mankind yes what do we do about that that's a big problem big problem and COVID did not help matters in any way shape or form and it's really because it's really an issue I've seen it myself with my with my little eight-year-old boy who actually prior to COVID he was the most energetic kid in his class was in like five different sports you I mean I had to like I would have to take him around like anyone you walk your dog for exercise I would have to walk him at night after dinner just like I would a dog just to kind of get the energy out then cut to COVID happening the screens become your best friend you're on you're doing school virtually and that kind of bleeds into doing video games on the iPad and TV and it becomes habit and I think it's a real problem the screens have become a real hindrance and I think every parent could could relate to this number one I think you had a lead by example to my first point I was saying earlier if you the parent see it as a priority to exercise and work out and be active by doing different sports by doing different activities you don't have to be like I say you don't have to be in the gym two hours but you have to be doing other things as an example like going outside for long walks or hikes or doing like you know dance classes together doing things together like maybe you know taking up a tennis lesson or group exercise you know when that ten or other things outside like bring a ball outside I think leading by example is the number one thing I think making it somewhat enjoyable finding again activities for them that they could enjoy now I hope that now things opening up again the social element is such a critical part where you know I should also say bike riding as a family or things like that finding activities you can do together help your children see and feel the difference of being active and limiting the iPad and limiting for a screen time is so important because then they're kind of have no other choice but to be more active and the other thing I'd like to say is even with kids and we talk about this a lot with adults like how do you know we get motivated as an adult or what do adults do I think everybody needs goals in life right so like if you are someone who's starting it doesn't matter if you're eight ten years old or if you're 50 years old try to have something to kind of work towards like if it's a 5k you have your child work towards some type of goal as well I think it's very important to kind of instill those messages super early on so it's ingrained in their brain and it's not the iPad or the screen time that they're seeking it's the it's the seeking of like the outdoors the fresh air the social the socializing of doing team sports with their friends where they they kind of relate some kind of movement to fun and to a good time that makes sense that makes great sense well hopefully with COVID hopefully coming under control maybe we everybody can get outside again and the kids can play again together and we'll hope so it's happening slowly but surely thankfully so all right I want to I want to pivot to some quick tips so what's the what's the best advice you've ever received and it doesn't have to be related to fitness but you can have a fitness advice if you want but the best advice I've ever received was oh my god that's a that's a big question just choose one anything well I'll tell you the best advice is less thinking more doing so you can like you know it's like a lot analysis paralysis right you can outthink and over you can outthink and overthink too much where they end up doing nothing I think having the app to move more in terms of act more be it professionally and personally physically mentally whatever and stop thinking about it I think that was one and I don't know who told me that and I instilled that really really young on it young in my life and I've never looked back and so I would say that would be a great piece of advice perfect all right great and you've you've spoken to a lot of knowledgeable people on your podcast have you learned you know so yeah what's the most fascinating or or potentially powerful thing you've learned from your podcast experience you know I don't the most that it's interesting I wouldn't say there was been one most fascinating because I think that a lot of people I've spoken with have something about their particular story is fascinating or interesting in different ways but I will tell you a through line that I've seen a lot is resilience right the idea that these people have never everything that I've seen in and also not just on my podcast but in length that all the different people I've met in my personal life and professional life I think that success doesn't happen overnight and I think that's a it's a fallacy and it's a fallacy that gets people in trouble I think that resilience has been the through line start falling down and getting back up again perseverance I think that there are certain like qualities and value and people that in people that really strive to be to for success in a lot of different ways have gotten comfortable with the idea of failure and the idea of basically falling and getting back up again and I think that's been something that I think is I guess I would say I'm fascinated by it but I would say that I appreciate that and I I love hearing that right I think it's very much something that people who are in you know kind of doing it in their in their middle of their journey need to hear I think it's a powerful a powerful statement that just because you're not where you want to be today doesn't you're not going to be there and then some later on if you just persevere and it's like I said if you fall get back up and the resilience aspect yeah I think that's very important I I've interviewed a lot of super old people around the world of figuring out you know what makes them tick and one of the things that I've written about is they all have what I call pessimistic optimism and they they know bad things are going to happen to them and they don't know when but they have the ability to shrug when that happens and they go you know that that's it that yeah okay that happened and let's just keep moving past that it's you know it's like okay yeah you stumble but you get right back up absolutely it's true I like that pessimistic optimism is exactly I think it's a very important tool to have in your toolbox yep all right give me one thing that our listeners can do at home to get their exercise going just one thing they can do it like I think we're gonna let's stay on course Dr. Gundry I'm gonna say what we said before I want them to do I want them to have a goal I want them to do 25 squats and they can break it up into fives you know and they could do it all the same time if they want or they can do it they can they can divide them up over the day but I think 25 squats and I'm gonna even say something else and a 25 second plank to begin and they can to begin by doing you know half five seconds if they have to whatever they need to do to get comfortable with the movement and the motion and get their brain in a place where they're you know kind of committed to the movement activity and exercise and again there's no excuse that doesn't take much time you could do it while your breakfast you know you're you're boiling the water or doing whatever you're doing in the kitchen waiting for your chicken to get you know to bake whatever it is yeah that's great all right everybody 25 yeah oh and I want to say increase your hot your water intake that's another one you know people don't drink enough water they don't hydrate enough so before they get out of bed I want them in every night to get a glass of water put it beside the bed stand and before they get out of bed drink that glass of water they're not allowed to leave that bedroom until they finish that one glass of water all right speaking of water you're you're excited about a few projects one of them might be water that's true I thought it is how did you know it this is what this is one of them it's called BLK water I was gonna ask you about this later because of all the different health benefits that this water has it's black and it's it has fall for minerals in it do you know what that is yeah yeah and so lots of health benefits it helps with detoxification and helps with nutrients absorption and it's it's great this is one of the things I am really excited about actually oh very good oh yeah and then I can tell you other things like supplements I take and things that people could do that's you know as they eat but I don't want to bore you if you don't want to hear it so well we I think the main thing we want to get across is let's get people moving and I think it's I think it's brilliant that you you know written books that you you can do this at home you know you don't have to you are your own gym in a way no absolutely you can do all of this at home all this stuff doesn't take anything but just a little bit of motivation and and desire and let's protect our brains ladies please and boy I tell you movement is is the cheapest easiest way to protect your brain we can take all the supplements we want and don't don't get me wrong I'm a big supplement fan but wow you know movement and protect your brain why not absolutely I could not agree with you more exactly all right Jennifer it's great having you on the show where can listeners find all about you and your work they can find me thank you for having me and they can find me at the real Jen Cohen on Instagram they can also find me at my website Jennifer Cohen comm they can listen to habits and hustle wherever you listen to your podcast and I think that's about it all right all right well thanks again and hopefully I'll be on your show soon yeah you will all right all right thanks a lot talk to you soon thank you okay now it's time for our audience question Dan from Australia asks on Dr. Gundry dot com I really appreciate all the information you provide after 40 years of searching following your approach I finally feel a significant improvement in my health and happiness I strictly follow the Gundry process I'm interested to know your opinion on taking vitamin supplements during a time restricted meal approach if eating between noon and 6 p.m. is it detrimental on digestion metabolism to be taking supplements outside of this time i.e. NADH, ubiquinol, alkanutin in the morning say 8 a.m. and glycine magnesium capsules at say 9 p.m. where is the timing of taking supplements fit into the paradox with thanks and enduring gratitude well Dan that's a great question supplements are not going to impact your feeding window and in fact as you know I don't eat breakfast and I take my supplements in the morning on an empty stomach and I will take some supplements late before bed and we've we've seen and looked at patients who have done this I've looked at my own blood work and they don't affect the good effects of the time restricted feeding so go ahead and take your supplements just don't take your supplements and then have a fruit smoothie to wash them down that's what you don't want to do now time for the review of the week this week's review comes from EMB on Apple Podcasts who says I first came across Dr. Gundry on other podcasts while he was promoting the longevity paradox since then it's been a fascinating rabbit hole of science studies and food for someone who has followed and been affected by nutrition for as long as I have shockingly nothing he says is shocking it all has basis in diet such as Adkins keto paleo carnivore vegetarian and vegan and he goes so far to explain what these diets actually get right what parts are non-consequential and yes of course what parts they don't get so right not only this but he also is not beholden to any beliefs if better science and studies come out contradicting or clarifying something he has said he will revise that in a future book and make sure to let everyone know right here absolutely one of the best voices in health and nutrition today wow well thank you EMB for a great review and it's reviews like this that help us reach a bigger audience for our transformative health message so if you haven't already please please rate and review us on Apple Podcasts and while you're there feel free to drop in any health questions you have I'll be sure to answer them in a future episode because I'm Dr. Gundry and EMB and the rest of you I'm always looking out for you before you go I just wanted to remind you that you can find the show on iTunes Google Play Stitcher or wherever you get your podcasts because I'm Dr. Gundry and I'm always looking out for you