Can exercise make you look older?

Can Exercise Actually Make You Look Older? [Podcast Episode #071]

Exercise is the "magic pill" for health and wellness, right?

Maybe. But is it possible that the exercise you're doing is actually speeding up the again process of your physical appearance? Are you healing your body or damaging it? Listen in to find out...

Episode Resources:

Can Exercise Actually Make You Look Older? [Full Text]

Dave: Hi, thanks so much for joining me on this episode of the Make Your Body Work podcast. As you know, the show is all about helping you live a healthier and a happier life. I just want to say special thanks for those who listen to every episode. I don’t mean that as a self-promotion thing either, but I get really cool emails or Facebook messages every week from people who say, “I’ve listened to every single episode.

I always look forward to the next episode coming out.” They usually have really cool stories about how they’ll hear a message over and over again from different points of view and just how it’s really spoken to them when they hear that reinforced. Thanks to those hardcore listeners, the regular listeners out there who are committing some time each week to tuning in and hopefully learning some great advice that you are able to apply to your life. You tell me about it, I know you have been doing that. Thank you.

Today we are talking about something that I think will apply to most of us. It’s about the aging process. I got an interesting question and I’ve been sitting on this one for a while because I never, I didn’t have the right expert to answer it. Today I found that expert. Before I get too far into who is going to be on the show today, let’s listen to Torin’s question.

Torin says, “Dave, thanks for all your great podcasts and your amazing guests. I’ve learned so much but I was hoping you could talk about something that’s a bit different on one of your shows. I exercise a lot, mostly running, and while I feel fit and I like my body, I feel that all my exercise is actually making me look older. Have you seen those marathon runners who just look old and worn out? I don’t want to become like that. I was just wondering if you could touch on exercise and the aging process, how do those work together.”

Torin, thanks for writing in. I love this question because it is unique. It’s something that we haven’t covered in the show before but like I said, finding an expert who can speak on exercise, the aging process. How that ties into healthy living. That takes someone with some real expertise, some specialty.

Honestly it was so cool, I was speaking at an engagement just about a week ago and one of the other speakers there just was the perfect guest for this episode. I’m excited that she’s going to be here today. Dr. Trevor Cates. She is naturopathic doctor and she is really well renowned in the area of skin health and healthy living and how it all ties together. She’s been on the show The Doctors.

This was so cool, when I was reading her bio I was really impressed because The Governator himself Arnold Schwarzenegger choose her to be on an advisory council for naturopathic medicine. If The Governator chose her, then she must know what she’s talking about. She is an expert in all things like I said about youthfulness and really take care of our body, inside and out, and actually has a new book coming out in 2017, it’s called Clean Skin from Within.

Even that title sort of suggests her approach is that how we take care of our body on the inside is very much reflected on our outward appearance. I’m as you can tell really excited to introduce to you Dr. Trevor Cates.

Meet Dr. Trevor Cates

Dave: Hi Dr. Cates. Thanks so much for joining us on the show today.

Dr. Cates: Thanks. It’s great to be here.

Dave: You and I just for the audience, we connected because we were both speaking at an online summit recently. It was a summit all about being done with dieting. I’ll be honest, I didn’t have a chance to catch everyone’s talk and I’d love to hear a little bit of what you talked about in that summit. What was your sort of whole approach to that conference?

Dr. Cates: I work a lot with people with skin issues and aging. That was a big part of the focus was talking about foods and lifestyle things that you do to support your skin that really show, when our skin is healthy then the rest of our whole can be really healthy too. I call the skin our magic mirror that gives us great clues about our overall health.

We are eating things to help support our skin because often times the foods that are going to help drop that excess fat that we might be carrying around. It’s also going to help prevent diseases and make us feel better on the inside. It really shows up on the outside.

I talk to people a lot about how we can use skin and how our skin appears as a tool of how our overall health is going and what specifically to look for and what the root causes might be, and addressing those rather than just trying to cover up with more makeup or some cream that might make things look better but not really addressing what’s really going on.

The quality of your skin provides an excellent indication of your entire body's overall health

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Dave: That’s interesting. That’s very unique. At a weight loss summit or a done with dieting summit, there is a lot of people talking about exercise, a lot of people talking about clean eating, sleep, things like that. It’s not as typical for someone to come in with the approach that you are taking in talking about skin.

Dr. Cates: It’s funny because we were, the host and I were talking about diet and exercise, healthy lifestyle, she was talking about the things that she recommends. I said, “That’s a lot of the same stuff that I recommend for people to have a healthy skin.” This is one of the reasons why I realized that was a good focus for me was I working in spas, I was working in a world renowned spa in Park City Utah.

It wasn’t something I started off as a naturopathic physician helping people just with skin, I’m not a dermatologist, but after practicing for ten years in the last, it’s really been sixteen years now. I realized that so much of our health shows up on our skin and that’s one of the ways to help people. Especially since I was in a spa environment, to get people in to see me and help them change their lifestyle and their habits was to talk to them about what they can do to have a healthy lifestyle that will actually show up on their skin.

Sometimes it’s pulling, it’s a little bit of vanity where people are like, “I can look younger and my skin can be clearer and smoother. That’s great.” Then once they notice that, they also notice, “I have more energy and my clothes are fitting better because I've dropped that excess belly fat," or whatever their other issues are. "I'm sleeping better at night. My blood pressure has gone back to normal."

All kinds of crazy stuff can happen, when you incorporate a healthy lifestyle. As a naturopathic physician I've been doing this for years to help people. Sometimes we have to get creative on how we get people in the door.

Dave: I find that so encouraging and hopefully listeners do as well that, some of the advice that I'm sure you are going to share with us today is probably very similar to advice that's been shared on other podcasts answering completely different questions. I think that's neat because, it's not like we need to go in search of all these individualized solutions, healthy living is healthy living is healthy living to a degree at least.

Dr. Cates: There are some very specific things that we can do to help support our skin that are different than maybe what other people are talking about. There is a lot of overlap is what, I totally agree. There is a lot of overlap. There is a great foundation for our overall health. Then it's just a matter of depending upon what our health issues are and our biggest concerns and also our biggest root issues. It's just a matter of tweaking our wellness plan to address those.

The Relationship Between Exercise and Aging Skin

Dave: I'm excited to actually hear some of your opinions and suggestions, and for Torin's questions today, because basically I have a list of all these questions from my awesome audience here who wants to know all these different things about health and wellness. I had this one that was specifically about aging, and she was talking about exercise and how she loves it.

She feels fit but she feels like it's aging her and she talks about marathon runners, how they can look old and worn out. I thought, "How am I ever going to find a guest whose specialty would be in aging or looking young?" Then I saw your name and we got to know to each other a little bit through this conference and I thought you are perfect. I'm so glad you are here.

Dr. Cates: That's great.

Dave: What is your experience I guess, working with clients who would be concerned about aging skin and exercise?

Dr. Cates: It's a really interesting question. I live in Park City Utah and it's a very active community. People are exercising, all the time. You see people out running, doing all kinds of crazy, cross country, all kinds of different things all the time. I have a lot of athletes that I see. Sometimes people start to push themselves too hard.

There is certainly a lot of great benefits to exercise and, some of the things to pay attention to if your audience member that had the question is, that when we are outside exercising, frequently, often. It's important to think about the different elements that you are exposed to and how that can speed up aging.

For example, the sun. When we have exposure to the sun it creates oxidative damage. It causes skin changes and it can speed up the aging process. We want to be really careful, to wear hats. To wear a good sunblock. We can talk about what good sunblocks are if you want because I'm a big fan of using more of the mineral types rather than the chemical sunscreens.

Also, if you are exercising in a busy city where there is a lot of air pollution, air pollution is one of the biggest aging factors. If you have a lot of air pollution, and you are exercising outside, then you definitely want to be careful with that, and you want to be taking lots of antioxidants and do what you can to get away from that air pollution if you can.

Those are a couple of things. One of the big root causes of accelerated aging or premature aging is oxidative damage. With the sun exposure or pollution, we just want to be careful to fist avoid what we can of accelerated oxidative damage. Then we want to reverse any of those changes by eating antioxidant rich foods and taking antioxidant supplements. That's one of the big root causes.

Another one are hormones, and this opens up a whole other series of questions that your audience might have and concerns. As we age, our hormones change significantly. Things like estrogen, progesterone, testosterone. They definitely diminish and change as we get older. That can show up on our skin. It can show up signs of aging.

Which Sunscreen Should You Use?

Dave: Before we go on, I've got a couple of questions actually. You just gave us some really great tips but I do have a couple of follow up questions. You talked about sunscreen recommendations. Let's start there. What's is the difference between what I would pick up in the drug store and maybe what you'd be recommending?

Dr. Cates: One of the chemical sunscreen ingredients is an ingredient called oxybenzone. This is in a lot of typical sunscreens that you pick up in the drug store or order online. A lot of the sunscreens contain oxybenzone and other chemicals. The problem with oxybenzone and some of the other chemical sunscreen ingredients is that they have hormone disrupting effects in the body.

A lot of people think that when they apply products topically, that it's just going to sit on the surface on their skin and they are not going to absorb it. That's not true. Our skin is very absorbent. It's important to think about our skin, the fact that it is an organ. It is our largest organ in the body. It is not just something that's, or things just sit on the surface. It has all kinds of mechanisms that help with absorbing things. If we are taking, if we don't want to use a hormone cream or a nicotine patch or something like that. People put those on their skin, because they know they are going to absorb into their bloodstream.

When we apply products to the skin we can absorb those ingredients and they can affect our bodies internally. That's one of the problems with the chemical sunscreens is that they can have some damaging effects on our health. Especially if you think about all the different ways that we are exposed to toxins on our air, water, food and other personal care products.

We want to be careful to reduce these as much as possible. When we have alternatives it's better to use those. I prefer people to use a more of a mineral sunblock. Something that contains zinc oxide or titanium dioxide. Those kinds of things are going to be better.

The technology is improved with some of these products. You can find manufacturers making these sunblocks where they are not as pasty as they used to be. It used to be that all you could do is, just like white stripe or maybe a pink stripe across your nose and that was your zinc oxide. There are so many sunblocks now that are made much better than they used to.

Dave: That's good to know. I remember buying some like a high quality sunscreen years ago and it felt like I was putting smooth peanut butter on my skin. It was just so gross. Do you have, because I know the audience is probably going to want to know what your specific recommendation is. Is there a brand that people could look for?

Dr. Cates: At the Spa Doctor we don't make a sunblock at this time. We are thinking about making one, but right now we don't. What I do is I recommend another skincare line that makes a sunblock. I sell those on my website, thespadoctor.com. It's called devita, D-E-V-I-T-A.

I think that they make a good one and they also, they have a version that comes in a tinted. They have light, medium and dark. You can match it for your skin tone. I think those are nice too for kind of every day for women because sometimes the zinc oxide can seem kind of pasty. If you add the tint to it, then it's certainly goes on nice.

How to Prevent Oxidative Damage

Dave: For the audience, I'll put a link directly to that on Dr. Cates' website. For any of the resource we talk about, if you go to makeyourbodywork.com/71, I'll put them all in the show notes. The sunscreen or sunblock recommendation was one thing that I wanted to ask you. Then the second one is you mentioned about oxidation of our skin or the oxy...

Dr. Cates: Oxidative damage.

Dave: Oxidative damage. Thank you. I'm struggling with my words here, oxidative damage, and antioxidant foods. How they can help combat that. What would be some examples that you can recommend?

Dr. Cates: First of all, I mentioned oxidative damage is one of the big root causes for skin aging and other skin problems. There are a lot of other root causes, like hormone imbalance. If people want to know if oxidative damage or other root causes are an issue for them, I do have a quiz that people can do online to help them identify their skin type and their root causes. That's theskinquiz.com. It's free and they are just ten questions that will help people identify that. For people listening they might be wondering, "Does this apply to me?"

That's why I created this quiz so that people don't have to ask so many different questions like, "I don't know if this really applies to me." They can take the quiz and then they know. When it comes to oxidative damage as one of the root causes, what you want to do is eat antioxidant rich foods. Really a lot of colorful fruits and vegetables.

You want to do like leafy greens or some of the cruciferous vegetables are fantastic too like broccoli, kale and those kinds of things. Or berries, colorful berries and avocados. Even green tea has some antioxidants. There are lots of antioxidants in our food, naturally occurring in our food. Just making sure you are getting plenty of those in your diet.

Then if you are one of those people that it's one of the big root causes for you, or you are out in the sun a lot, and you are exercising outdoors or you live in a polluted city. You might want to consider taking an antioxidant supplement.

One of my favorite ones, one of my favorite antioxidants for skin is Astazanthin, and that's A-S-T-A-Z-A-N-T-H-I-N. I think I spelled that I right in my head. Astazanthin. One of the places you can get that in food is through wild salmon or shell fish. That's one of the reasons why wild salmons is one of my favorite foods for skin is because of the naturally occurring Astazanthin that's in it.

Dave: On your website, do you sell and Astazanthin supplement?

Dr. Cates: I do. I felt that was one of the important, because it's one of the really important antioxidants for skin that help protect the skin from the inside out. I did want to have that available to people, so we have that as one of our supplements.

How Pollution Impacts Your Aging Process

Dave: Great, and again for the listeners. I'll link directly to that so you can check that out. When you were talking about running in big cities. I do all my running in Vancouver in British Columbia here, a pretty big city. Right to where I started I never… I also would never even have thought that that could be problematic for my skin. We all think about sunblock but I would never have thought about the pollution impact as well. That's fascinating.

Dr. Cates: Isn't that interesting? Because I always think of that as being kind of common sense but I've heard other people say that they didn't even think about that. If you think about cigarette smokes for example, people that smoke cigarettes. You see smokers and they get these little lines around their face or skin, so the skin starts to look kind of leathery and aged more and really quickly when they smoke.

That's from all that smoke around them that's creating the oxidative damage. That's kind of a concentrated effect of what pollution is like on your skin. If you think of that, that's one of the biggest contributors to aging.

Dave: Even that, it's interesting what you take for granted because I'm not a skin specialist by any means but hearing you say that about smokers intuitively, I just would have thought it was sort of an inside out phenomenon that they ended up with wrinkled skin. They are taking in that smoke.

Dr. Cates: Yes, but when you are running in a polluted city you are also taking it in. It's not just what's happening topically in your skin, you are also breathing it in.

Dave: Interesting

Dr. Cates: It's inside and outside. That's really how I approached skin is what are we doing internally as well as externally, both the good thing we are doing, and the bad things that we are doing? How can we do those differently?

Understanding the Aging Factor of Hormones

Dave: Theskinquiz.com, I am going to fill it out when we get off this show recording. For the listeners, check the skinquiz.com. Dr. Cates before the show, and you've sort of alluded to this already, we started to talk a little bit about hormones. Particularly for Torin's question here, she talks about how she's been a runner for a while and is worried about this aging process. How can hormones come into play and speed up that aging process, and then what can we do to slow it down?

Dr. Cates: As we age our hormones change. There is not a whole lot that we can do about that because it's part of the natural aging process. There are some things we can do with our diet, with supplements. For some people perhaps bio-identical hormones or doing some additional support depending upon what people's needs are.

I think that it is important to realize that hormones do play a really big role in our aging in our skin. Part of that has to do with our genetics. We used to always think that we are stuck with our genes and there is nothing we can do about it but now we know because of the studies on epigenetics and neurogenomics, we know that we can change our genetic expression based on upon our lifestyle choices.

There are a lot of things that we can do to help support hormone balance and things like oxidative damage, and things like that we might be predisposed to because of our genes. We can actually do things about it which is really reassuring because I don't want to just be that person that's saying, "You need to be careful because your hormones are going to get out of work and your skin is going to wrinkly." I just want to make sure people know that there are some things that we can do.

Dave: I'm glad, because you wouldn't be very popular I guess if all you said was gloom and doom and there is nothing you can do to fix it. What do you recommend then from a hormone perspective? Maybe you can start out by explaining a little bit about what is actually going on in the body as we age in terms of hormones?

Dr. Cates: We have our sex hormones like estrogen, progesterone and testosterone. Those are changing as early as our thirties and forties. Then as we get into our fifties and sixties it changes even more significantly. There are so many different hormones that work like this symphony of hormones. It changes at different in our life and if you are a man or a woman those are of course in different ratios.

With our skin, the changes in estrogen and testosterone are particularly the ones that we noticed that changes the most. Progesterone plays a role too, in affecting the tone and texture of the skin, collagen breakdown, speeds up when these hormones decline. Collagen is what gives our skin that firmness and that youthful appearance and that does tend to decline as we age.

Hormones are one of the things that kind of speeds that up. Also testosterone is one of the things that gives us muscle tone. As our muscle tone declines with loss of testosterone, that can affect our facial features as well as of course the muscles on the rest of our body. Luckily there are things that we can do with our food to help support.

Really, one of the biggest things is hormone balance. Instead of just saying, "I need to boost my testosterone, or boost my estrogen." I think it's important to think about what you can do to create more balance overall? The food that you eat can really help with that in making sure that you get the right balance of macro-nutrients like protein, carbohydrates and fats. Protein is particularly important to make sure you are getting enough of that.

At the same time, you want to be getting not a lot of carbohydrates, but carbohydrates in the form of vegetables and some fruit. Those are particularly important because those are going to have fiber and antioxidants and lots of great things in there. Some of the best foods to eat though for hormone balance are the cruciferous vegetable family.

Those are broccoli, cauliflower, kale, cabbage. That whole family of vegetables help with hormone metabolism, which then is going to help with hormone balance, because our liver helps with the breakdown of our hormones after they are circulating through our bodies, they end up in our liver and the liver helps with metabolism of them.

If our hormones are being metabolized properly, that's going to help with the feedback mechanisms that show our body how much more of the hormones to make and how much less, and that sort of thing. These feedback mechanisms are really important that rely on our hormone metabolism in part.

If our hormone metabolism is not good, we might get the wrong type of metabolites that aren't good for our bodies. For example there are certain types of estrogen metabolites that in certain balances might make women more predisposed to breast cancer. That's one of the reasons why hormone metabolites can be particularly important.

Also that feedback mechanism when your body is feeling like it has enough of hormones, then it's not going to make as much. When it feels like it doesn't have enough, it's going to help make more. Keeping that in balance by helping support your hormone metabolism is really great. One of the ways which you can do that in your diet is by eating these cruciferous vegetables that help with your liver and help with estrogen and other hormone metabolites.

Balancing Your Blood Sugar

Dave: A couple of really interesting things that I wanted to bring to the surface here. One is, you talked about macro-nutrients and you talked about getting your protein, but also getting your carbohydrates. Then you immediately mentioned fruits and vegetables as your carbohydrates.

I think that's an important point to highlight because maybe you hear this as well but I'll get clients all the time that when we start looking what when we start looking what a healthy diet looks like, they'll say, "So you are telling me to eat low carb?" Really that synonymous in their opinion with cutting out refined grains or other foods that people kind of consider as carbohydrates. Just like you said, people can get a lot of carbohydrates in their diet through fruits and vegetables. Is that a misconception that you've ever come across before as well?

Reducing processed grains is NOT a low-carb diet. The best kind of carbohydrates are found in fruits and vegetables.

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Dr. Cates: Yeah, it is funny because people, patients will come and see me and say, "I'm on a no carb diet." I'll say, "You are not eating any fruits and vegetables? That can't be good. Are you just eating meat?" They are, "No, I eat fruits and vegetables." "Okay, well, those are carbohydrates." "But those are good carbohydrates." That's good, and I think there's been a lot of confusion about that, but yeah, carbohydrates are not all bad.

What the problem is, is that when we eat too much of things like grains, then that can affect our blood sugar. Just stepping up a bit, because blood sugar is so important. I want to kind of explain more about that. Blood sugar imbalance is another one of the big root causes for skin issues. When we talk about diet, there is a lot that's involved in this.

When it comes to foods for skin, sugar is one of the worst foods for our skin, because of the glycation issues that can occur. Glycation issues can cause problems with collagen on our skin. Glycation can create a number of different issues in the body and speed up the aging process in other ways, but as it shows up on our skin, it's because of the changes that occur with collagen that cause it to break down our skin to be more prone to wrinkles and sagging skin.

Sugar is the worst, but then I also remind people that it's not just sugar, it's food that turn to sugar. Someone might say, "I don't eat any sugar, I don't eat desserts, but I eat a ton of fruits and I'm vegan and I eat lots of grains" or something like that.

Then it's like, let's figure out ways that you can have a more balanced diet. Eating a lot of fruits and grains can also turn to sugar. They can also increase our blood sugar like just plain sugar can and cause a lot of the same issues with glycation. We want to make sure that we are eating balanced foods. We don't want to avoid carbohydrates. We just want to get them in the right amount.

That means looking at your portion sizes, the amounts, the number of servings a day you are getting. Then also when you are eating meals, to eat them in a balanced way. Not just eating a bowl of cereal and a glass of orange juice, which is one of the most typical American breakfasts. Or having a big bowl of pasta with maybe some tomato sauce on it.

That's not going to, those aren't going to be healthy choices for your blood sugar. You want to have, make sure you get some protein in there. I'm not saying you have to eat animal protein in every meal, but if you can get some nuts and seeds, legumes, those kinds of things that also have protein or getting a small serving of fish or grass fed beef, free range chicken.

Those can all be good choices to include, and you don't have to completely give up carbohydrates. I think it's good to limit the amount of grains that you eat but you don't have to completely give them up, and you certainly don't want to give up all carbohydrates.

Dave: For some of the listeners who are trying to think, "How am I going to make sense of this or what food should I eat in combination? Do you recommend people use a glycemic index to sort of get an understanding of how foods will impact their blood sugar?

Dr. Cates: I think the glycemic index can be really helpful. When you are talking about individual foods. Like for example with the glycemic index, and I'm not sure how much you've talked to your audience about that, but that has to do with ... The foods, eating a food and how quickly it causes your blood sugar to spike.

There are a lot of issues with that because if you eat a high glycemic index food, then it's going to cause your blood sugar to spike which will then be followed by a crash, which will affect your energy level and probably your mood, and maybe cause you to have more sugar cravings because your blood sugar is dropping and you need more fuel.

Then over time if people eat a lot of high glycemic index foods over time, and can even eventually lead them to develop pre-diabetes or diabetes, which is super common in the United States because of the type of diet that we tend to eat.

Dave: I wanted to just make sure that that is the tool that you use. I'll put that in the show notes again for the listeners at makeyourbodywork.com/71. The glycemic index is just a nice way to get kind of a visualization of which foods do cause a blood sugar spike because exactly like you said, it's easy to say, "I'm not going to eat any sugar." It even sounds like, "Therefore my blood sugar can't be off." That's far from the truth. There is many, even "healthy foods," that eaten in the wrong portions like you said, or without a proper balance of other foods with them, they can cause a blood sugar spike. I'll put a link to the glycemic index scale and listeners you can check that out.

Make Your Body Work Takeaway

Dr. Cates, I like to finish the show with what's called a Make Your Body Work takeaway. I know we've covered a lot of material, very quickly, but if we had to boil it down to one piece of advice, and let's say for anyone like Torin, who wants to continue to exercise but also doesn't want this premature aging, what would you say is a great place that people could start today?

Dr. Cates: I think it's really important to think about balance and how you can create balance in your life. That has to deal with nutrition, it also has to do with our hormones, and with stress levels, and even with exercise.

We want to create balance in our lives and one of the things that I wanted to make sure we touched on that we didn't talk about for people that are marathon runners, who are pushing themselves really hard and might notice that their skin is changing and they are aging more rapidly, is the idea of the adrenal function.

That's another hormone that I was going to touch on. Cortisol being one of the main adrenal hormone, and what I see with that is people that tend to be marathon runners or that are pushing really hard and exercise without any down time.

They start to get adrenal burnout. They are really pushing their adrenals a little bit too far. Adrenals are what helps us manage stress. Basically our body is seeing what we are putting our body into as a state of stress. It's creating, a lot of us create excess cortisol. With excess cortisol, that creates more inflammation that can create more inflammation that shows up on our skin.

When I talk about this this big takeaway of being balanced, I feel like so often we get in this, we find one thing we want to do, and we feel like if we do more of that it's going to be better. Or like exercise, if we can just exercise more, than things will be even better.

We tend to "do more" to get better results, but doing less sometimes is the better option.

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It's really about balance. Certainly if you are a marathon runner, if you are runner, you can certainly keep doing that if you love that. That's great, but trying to find a way to balance and make sure that your body has a chance to recover and heal and do you have a chance to let your body distress?

Because that is a state of stress for your body, and you don't want to cortisol hormone getting out of work as a result of that. We want to create balance. The same thing with nutrition, creating those balanced plates, balanced nutrition. That's really going to help your body from the inside out too.

Dave: I love that answer. I teach a workshop all about cortisol and adrenal fatigue. It's sort of from a spin of how that contributes to waking and inability to lose weight. I love, just like this has really come full circle how we talked about at the start of the show, how all these different actions that we take to improve our health really do cascade across all areas of our health. It's neat to hear you talk about those exact same functions from a healthy skin and youthfulness perspective.

Dr. Cates: Absolutely.

Dave: Dr. Cates. Again, thanks for being on the show. I know that a lot of the listeners are probably going to have questions, and will want to learn maybe some more about you and what you do. What's the best way that they can connect with you?

Dr. Cates: Of course. I know we've covered a lot in the short amount of time. Again, i want to point people to the skin quiz because that'll really help, make it easier for people to identify their root causes, identify their skin type. Theskinquiz.com is a great place to go.

Also, people can go to my website that's Dr. Abbreviated Dr. I've got lots of information there, I've got my, I've got a podcast too where I have different guests on and we talk about all kinds of things, and I have a blog. There is lots of great information there and there is a place on my website where you can contact me also if you have questions.

Dave: Fantastic. I think our audio dropped out just where you were saying your URL. I'll put the link in the show notes but for the listeners it's drtrevorcates.com. I'll also pout a link directly to your podcast, The Spa Doctor Podcast. Because I was scrolling through there and you have some really interesting topics that I know some of my listeners will be interested in as well. Dr. Cates thanks again for being here today.

Dr. Cates: Absolutely. Thank you.

Dave: Thanks again Trevor for joining us in the show today and for sharing some really great tips. I know you've got me thinking about my running routine and how I need to protect my skin so I don't start looking older. I know everyone listening, hopefully everyone got something that they can take away and that they can apply to their lives as well.

I would like to say thanks to you for tuning in. To all the listeners out there. Without you there is no Make Your Body Work podcast. There is no point in having a show. Thanks for your questions. Thanks for listening in. Thanks for telling others about the show.

Along that note, if you could do me a big favor I'd really appreciate it. If you could go to makeyourbodywork.com/itunes. That'll redirect you over to the show in the iTunes store and just leave a comment or a rating and maybe you've heard me say this before but the more that you give comments and ratings the more it gives me feedback on what you like about the show and how I can improve it.

It also helps other people in the iTunes store find the show so that they can start listening and start getting this advice that hopefully is really helpful for you and for them as well. Again, that's makeyourbodywork.com/itunes. It'll take you two minutes and it makes a really big difference. I really appreciate it. Thank you so much.

Next Week’s Episode

Next week, we are getting close to the holidays and whenever the holidays roll around that means that the New Year is just around the corner. Next week I actually have two guests on the show. We are going to be talking about making resolutions that stick. How to make 2017 your healthiest, your best year yet.

This is the show you are not going to want to miss. My guests they are awesome two crazy ladies that are so much fun. We just got a really great show coming for you. I know that 2017 I'd like it to be my healthiest year and I know you would as well. Be sure to come back and check that out. Thanks again for tuning in. As I said, I can't wait to see you here again next week.

Thanks for joining me today!

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Dave

Dave Smith has been a personal trainer since 2001 and was chosen as Canada's Top Fitness Professional in 2013 for his dedication to his clients' success. Download his "Sweet Spot" plan [FREE!] to begin your weight-loss journey today!