>>> IT IS A BEAUTIFUL LIFE. WELCOME BACK TO "GMA3." TIME NOW FOR YOUR BEST ME IN '23. IT'S OUR SERIES OF SELF-IMPROVEMENT THIS MONTH WITH MORE HELP TO RECHARGE AND REFUEL. >> OUR NEXT GUEST IS A PHYSICIAN, AND A PROFESSIONAL BIOHACKER WITH TIPS ON HOW TO MAXIMIZE OUR ENERGY LEVELS AND LIVE HEALTHIER. IT'S ALL IN HER NEW BOOK, "THE SPARK FACTOR." PLEASE WELCOME DR. MOLLY MALOOF. WE HAVE TO START WITH BIOHACKING. >> SURE. >> CONGRATS, FIRST OF ALL, ON YOUR DEBUT BOOK. >> THANK YOU. >> BUT BIOHACKING REALLY CAUGHT MY ATTENTION. I WANT TO TALK ABOUT THAT FIRST. CAN YOU TELL US WHAT THAT IS AND THE BENEFITS? >> SO, BIOHACKING IS INTENTIONALLY MANIPULATING YOUR BIOLOGY TO OPTIMIZE YOUR HEALTH. I PERSONALLY MONITOR, WITH MY AURA RING AND BLOOD SUGAR MONITOR, MY GLUCOSE, MY SLEEP, MY MOVEMENT AND MY STRESS, AND ALL OF THESE THINGS ARE DRIVING OF MITOCHONDRIAL HEALTH, WHICH ARE THE BATTERIES OF OUR CELLS, SO WE WANT TO OPTIMIZE OUR ENERGY PRODUCTION. BUT REMEMBER, WOMEN, WE'RE THE ORIGIN BIOHACKERS. I WROTE THIS BOOK FOR WOMEN BECAUSE WE HAVE TO BIOHACK A LITTLE DIFFERENTLY. WE HAVE MENSTRUAL CYCLES AND HORMONAL CHANGES. WE HAVE TO BIOHACK OUR METABOLISMS, MENSTRUAL CYCLES, PREGNANCY, POSTPARTUM AND MENOPAUSE. >> YOU JUST TALKED ABOUT ENERGY. WHEN IT COMES TO GETTING ENERGY, YOU SAY YOU COULD ALSO FAST, THAT COULD HELP? WHENEVER I FAST, I FEEL LIKE I'M ABOUT TO PASS OUT. >> WELL, YOU KNOW, HERE'S THE THICK THING ABOUT FASTING. FASTING FLIPS THE METABOLIC SWITCH. YOUR CELLS BASICALLY HAVE HYPERDUN HYPERDUNGEONS. I RECOMMEND A WHOLE SEQUENCE OF LEARNING HOW TO FAST BY FIRST STARTING WITH WHOLE FOODS, STARTING WITH KETOSIS. >> SO, TAKE IT SLOW. >> TAKE IT SLOW AND LET YOUR BODY ADAPT OVER TIME. REMEMBER, I ACTUALLY DON'T RECOMMEND FASTING FOR EVERYONE. PEOPLE WHO ARE UNDER SIGNIFICANT STRESS, PEOPLE WHO HAVE UNDIAGNOSED OR UNTREATED THYROID DYSFUNCTION, PEOPLE WHO ARE SERIOUS ATHLETES, THEY'RE ALREADY BURNING A LOT OF CALORIES. THEY DON'T NEED TO FAST BECAUSE IT DOES A LOT OF THE SAME THING FASTING DOES. PEOPLE WITH EATING SWDISORDERS, IT'S NOT BEST FOR THEM. PEOPLE WHO HAVE INSULIN RESISTANCE, DIABETES, PCOS, IT CAN BE A GREAT TOOL IN THE TOOLBOX. IT'S ALSO GREAT FOR WOMEN GOING THROUGH PERIMENOPAUSE AND MENOPAUSE TO HELP MANAGE THEIR WEIGHT, BECAUSE AS YOUR ESTROGEN LEVELS GO DOWN, YOUR INSULIN SENSITIVITY THE CHANGE, AND I RECOMMEND FASTING FOR PEOPLE WHO ARE SEDENTARY, PEOPLE WHO DON'T MOVE A LOT. >> THAT'S GOOD TO KNOW. WE TALK ABOUT THIS A LOT. EXERCISE AND RECOVERY, WHAT'S THE BEST TIME TO EXERCISE? HE LIKES TO GO RIGHT AFTER WORK. I LIKE TO DO IT LATER IN THE DAY. CAN YOU TALK ABOUT THE TIMING OF ALL OF THAT AND JUST THE RECOVERY AND HOW IMPORTANT ALL THAT IS? >> I MEAN, PERSONALLY, I BELIEVE THE BEST PERSON TO EXERCISE IS WHEN YOU'RE GOING TO DO IT AND WHEN YOU'LL BE CONSISTENT BECAUSE ONE OF THE BIGGEST CHALLENGES IS PEOPLE MAINTAINING CONSISTENT ROUTINES. I RECOMMEND WHATEVER WORKS FOR MY CLIENTELE BECAUSE ALL EXERCISE IS BETTER THAN NONE. BUT I ALSO TEACH PEOPLE THAT EXERCISE INTENSITY IS IMPORTANT TO BALANCE WITH YOUR STRESS LEVELS IN YOUR LIFE. TOO MUCH HIGH INTENSITY EXERCISE CAN DAMAGE YOUR MITE CONOCHONDR. YOU CAN DO AS MUCH MODERATE INTENSITY EXERCISE AS YOU WANT BECAUSE THAT'S CONDUCIVE TO OPTIMAL HEALTH. >> SO DON'T DO HIGH INTENSITY EVERY DAY. >> I HAVE CLIENTS WHO DO SEVEN DAYS OF HIGH INTENSITY EVERY WEEK, AND THEY BREAK THEIR METABOLISMS. BUT I RECOMMEND THAT WOMEN TIME THEIR EXERCISE WITH THEIR CYCLES AND HORMONAL CHANGES. DURING YOUR FOLLICULAR PHASE, YOU HAVE THE MOST ESTROGEN AND YOU'RE INSULIN SENSITIVE, WHICH MEANS YOU CAN DO HIGH-INTENSITY EXERCISE. BUT WHEN YOU HAVE MORE PROGESTERONE, YOU'RE GOING TO BURN FATS MORE EFFECTIVELY, SO MODERATE INTENSITY EXERCISE IS BETTER FOR YOU AND YOU'RE LOWER ENERGY DURING THAT PHASE ANYWAY. >> I HAVE TO PUT THIS SEGMENT ON REPEAT BECAUSE I'M LEARNING SO MUCH, GETTING SO MUCH INFORMATION. DR. MALOOF, THANK YOU VERY MUCH FOR BEING HERE. WE APPRECIATE IT. >> THANK YOU. >>> GOT TO GET IN TUNE WITH YOUR BODY. MAKE SURE YOU PICK UP A COPY