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Speaker 1: Oh why, hello there.

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Speaker 2: Thank you for joining us Healthyish listeners on this daily

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Speaker 2: podcast from Body and Soul. I am your host for listening,

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Speaker 2: halle and joining us today is the legendary Dan Churchill.

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Speaker 1: Yes he is back. He joins us from New York City.

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Speaker 1: Of course.

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Speaker 2: He is a chef, athlete and performance coach. He has

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Speaker 2: a new book out called Eat Like a Legend, and

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Speaker 2: we're going to chat about his guidelines today, how he

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Speaker 2: eats like a Legend and how you can too to

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Speaker 2: improve your every day. If you like what you hear

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Speaker 2: from Dan, tune into Extra Healthyish where we talk about

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Speaker 2: how to eat for performance, so you can catch that

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Speaker 2: wherever we get your podcasts. Dan, nice to have you

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Speaker 2: back on Healthish the third time. As you just reminded me,

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Speaker 2: Thanks for coming back.

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Speaker 3: Mat Always a pleasure speaking to you and listening in

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Speaker 3: on what's going on in the world in Australia.

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Speaker 1: Yes.

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Speaker 2: Well, one thing that is going on is that your

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Speaker 2: book just launched and I want to talk about that.

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Speaker 1: I like it.

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Speaker 2: This whole philosophy of eating like a Legend. What's this

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Speaker 2: all about?

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Speaker 3: No, I've you know, before I was a chef, I

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Speaker 3: was a strength and conditioning coach. I left school not

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Speaker 3: want to want, not knowing what I wanted to do,

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Speaker 3: but having to do a master's and exercise science was

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Speaker 3: just natural to me. And I really learned about how

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Speaker 3: athletes looked at their ability to improve their performance through food,

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Speaker 3: and I was someone who helped facilitated that after it

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Speaker 3: became a chef too. And then when I recognized that, like,

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Speaker 3: this isn't just for athletes, this is for everyday legends,

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Speaker 3: I started to cut my own philosophies and principles how

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Speaker 3: we as individuals that, regardless of our athletic prowess, can

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Speaker 3: be treating ourselves better through our food. So the cruxt

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Speaker 3: of it is is to be able to look at

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Speaker 3: food as something that helps improve our performance and not

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Speaker 3: just for aesthetics.

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Speaker 4: In fact, aesthetics is just one principle behind it.

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Speaker 3: And so the books really tailored to help people really

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Speaker 3: really optimize their ability to perform through food.

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Speaker 2: Yeah, and I think it's interesting to put a perspective

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Speaker 2: on this where it's not just performance in fitness, it's

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Speaker 2: performance in the whole of life. I mean, sometimes you know,

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Speaker 2: when we hear people like you and we think, oh, yeah,

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Speaker 2: but you're you know, this amazing athlete yourself, and I can't.

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Speaker 1: I can never perform with those standards.

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Speaker 2: But you actually have to perform whether you're a mom

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Speaker 2: or whether you're at work or just getting through life.

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Speaker 4: Yeah, that's honestly it like it was.

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Speaker 3: I had a bit of a moment as many years ago,

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Speaker 3: but I was speaking to a mom and she was

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Speaker 3: telling me like what she did in her day, and

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Speaker 3: I'm like, hang on, Like the amount of stuff that

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Speaker 3: she does in her day is nothing like no athlete

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Speaker 3: can compare to. So I'm thinking like, well, she's putting

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Speaker 3: a variety of strain on her body, whereas athletes are

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Speaker 3: very much physical strain focus Like a mother has to,

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Speaker 3: you know, put up with so many last met changes

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Speaker 3: like the stress, the hormonal impacts.

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Speaker 4: And not just the physical like doing everything.

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Speaker 3: And so I was like, well, hang on, what if

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Speaker 3: we just apply the same principles to what an athlete

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Speaker 3: would be, to what every principle that every other legend

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Speaker 3: would be.

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Speaker 4: And that's exactly how it came about.

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Speaker 3: So, whether you're looking to get a promotion, if you're

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Speaker 3: looking to you know, be better around your family, if

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Speaker 3: you are like a mother who's having to look after

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Speaker 3: like my mom three grown boys. It's like, you should

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Speaker 3: show up for yourself, and a big part of that

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Speaker 3: is putting yourself first. And unfortunately, I'll be honest, I

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Speaker 3: don't think a lot of us do that.

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Speaker 4: We put ourselves not even just second.

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Speaker 3: We put ourselves close to the bottom, which means our

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Speaker 3: food and our decisions for our health go to the bottom.

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Speaker 3: Everyone can relate to this. It's like when something comes

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Speaker 3: up in the day, the first thing to go is

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Speaker 3: the decision to look after ourselves and our health.

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Speaker 1: So absolutely, yeah, we can all relate to that.

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Speaker 3: And so yes, whether you're a mom, whether you're trying

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Speaker 3: to get a you know, you're giving a presentation, whether

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Speaker 3: you're going out to you know, hang out with your

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Speaker 3: friends socially, just showing up for them and giving your

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Speaker 3: best performance for them. The idea is you should be

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Speaker 3: eating the right foods for you.

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Speaker 2: Now, you've got these five guidelines in the front of

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Speaker 2: your book for eating like a legend.

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Speaker 1: Can you talk through these? The first one? Eat good?

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Speaker 1: What's this all about?

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Speaker 3: I mean, I think I've talked to you about before,

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Speaker 3: but eat good is a very fundamental thing that we

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Speaker 3: can already know.

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Speaker 4: I'm like everyone listening in knows the answer to this.

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Speaker 3: Don't eat refined sugar, eat plenty of colorful foods and

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Speaker 3: add the choice of protein that works for you.

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Speaker 4: That's eating a nutshell right now.

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Speaker 3: That principles. Okay, that's a pretty basic principle. Dam I'm

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Speaker 3: like cool. I had to say it. If I didn't,

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Speaker 3: it wouldn't like make this book have any credibility. But

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Speaker 3: just to remind people that if you just simply cut

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Speaker 3: out refined sugar alone, that is already half the battle. Considering, like,

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Speaker 3: particularly in America where I'm currently living, the impact on sugar,

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Speaker 3: refined sugar on our health. Whether you know, it's linked

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Speaker 3: to the five major causes of American disease, So that

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Speaker 3: alone is a big one.

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Speaker 1: Eat easy. What's this all about?

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Speaker 3: As a chef, I know people think that my job

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Speaker 3: means that I find things a lot easier in the kitchen,

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Speaker 3: and to an extent, yeah, that's true. But in a

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Speaker 3: chefing environment things can be hard, right, So I don't

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Speaker 3: want people to.

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Speaker 4: Think that we have it easy.

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Speaker 3: We give ourselves the best position to execute in the

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Speaker 3: most timely manner that still puts out the best quality.

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Speaker 3: So put it out aside for a second, what does

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Speaker 3: eat easy mean. It's like cooking doesn't have to be hard.

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Speaker 4: For the home cook.

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Speaker 3: And there's many principles I use in the book to

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Speaker 3: help alleviate this common stress around the hardship or like

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Speaker 3: the requirement to be a chef or a home cook

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Speaker 3: and eat well. So simple things like sheep hands or

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Speaker 3: using the grill are two basic principles to help you know.

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Speaker 3: You understand how you can just apply heat simply with

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Speaker 3: minimal use your time to get the best out of

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Speaker 3: an ingredient. So as you go through the recipe book itself,

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Speaker 3: you'll find a lot of links to these principles. But

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Speaker 3: eat Easy is wholeheartedly what I believe my recipes are.

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Speaker 3: I don't except for one section, which is Sunday cooking,

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Speaker 3: which is especially a day that you may have more

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Speaker 3: time for yourself. The principle I eat easy is simply

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Speaker 3: just that making meals. That's something you can repeat on

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Speaker 3: a Monday to Friday on a regular basis, and to

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Speaker 3: not overdo it yourself.

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Speaker 4: And I'll say this last thing.

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Speaker 3: If I told you to pick one meal from this

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Speaker 3: recipe book and to do it every Tuesday night for

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Speaker 3: the next three weeks, you will undoubtedly cook the meal

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Speaker 3: much better on the third time, much more quicker, and

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Speaker 3: most way doing so because you put the reps in

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Speaker 3: to do so.

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Speaker 1: I like it. Now eat more. This seems kind of

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Speaker 1: counterintuitive in some ways. But what's this? What does this mean?

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Speaker 3: Yeah, everyone's like being blame going, well, hang on, I've

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Speaker 3: been told to eat less and need it a deficit

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Speaker 3: and I'm like, yeah, the principle applies for if you're

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Speaker 3: trying to lose weight consistently.

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Speaker 4: But I will say this, I think if we took.

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Speaker 3: In account eating the right foods and a large amount

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Speaker 3: of right foods, it is a much better principle to

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Speaker 3: improve our performance and then in turn increase our metabolism

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Speaker 3: than eating the wrong foods but less of If it

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Speaker 3: makes sense, the idea behind this is eating for performance

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Speaker 3: and the vision of doing so. So eating for the

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Speaker 3: foods that help you perform better is a mindset. A

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Speaker 3: lot of people go to the gym, they look at

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Speaker 3: themselves in the mirror, and they eat foods based on

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Speaker 3: the way that it's going to make them look.

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Speaker 4: Now, the people I live by, which is.

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Speaker 3: Eating for performance is if you eat the right foods

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Speaker 3: that help you move physically better, you're going to put

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Speaker 3: out the better work physically in whatever you do, include

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Speaker 3: the gym, which will in turn lead to better aesthetics.

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Speaker 3: So if you're someone who looks at asteaks and doesn't

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Speaker 3: eat the right foods, if you go to the gym,

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Speaker 3: you the right food to support that movement, and then

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Speaker 3: in turn you're not going to get the gains of

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Speaker 3: the results or the weight loss that you want.

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Speaker 4: So eating for performance over aesthetic is a.

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Speaker 3: Better way to look at your description of food. And

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Speaker 3: then on top of that, if I look at most

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Speaker 3: people that I deal with, I'm like, I say that

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Speaker 3: I just got off a call with a girl, She's like,

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Speaker 3: she doesn't need enough, simply put. And so eating more

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Speaker 3: doesn't have to mean a lot more, she means eating

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Speaker 3: a little bit more to support that output can be

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Speaker 3: a better way to improve your performance and therefore improve

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Speaker 3: your aesthetics.

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Speaker 1: Yeah, Dan, thank you for coming on healthy Ish.

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Speaker 4: Thanks mate.

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Speaker 2: If you want more of the good stuff from the

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Speaker 2: delightful Dan Churchill, grab his book. It is called Eat

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Speaker 2: Like a Legend, packed with delicious recipes. It is of

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Speaker 2: course out now anything else head body and soolt dot Com,

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Speaker 2: Dodu follows on socials. Grab our print edition, which is

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Speaker 2: out in your local Sunday paper and until tomorrow, Stay

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Speaker 2: Healthy is