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Speaker 1: Look after our performance.

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Speaker 2: You have to look after your second brain, which is

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Speaker 2: the gut connected to your first brain, the brain, and

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Speaker 2: a lot of that is to do by eating enough

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Speaker 2: plants and a variety of that.

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Speaker 3: Hello everyone, Emily Abadi.

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Speaker 4: Here you are listening to episode three hundred and one

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Speaker 4: of Hurdle, a wellness focused podcast where I talk to

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Speaker 4: inspirational people about everything from their highest ties and toughest

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Speaker 4: moments to essential tips on how to live a healthier, happier,

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Speaker 4: more motivated life. We all go through our fair share

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Speaker 4: of hurdles. My goal through these discussions is to empower

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Speaker 4: you to better navigate yours and move with intention so

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Speaker 4: that you can stride towards your own big potential and

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Speaker 4: of course have some fun along the way. For episode

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Speaker 4: one hundred and one, I am bringing back my dear

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Speaker 4: friend Dan Churchill. He is a chef and the author

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Speaker 4: of the new book coming out tomorrow May twenty first,

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Speaker 4: Eat like a Legend, delicious, super easy recipes to perform

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Speaker 4: at your peak, and that is exactly what we're going

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Speaker 4: to talk about today. Dan is giving me the insights,

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Speaker 4: his knowledge, his know how on how to eat better

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Speaker 4: to fuel your body for optimum performance, whether you're trying

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Speaker 4: to show up to work and be on your A game,

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Speaker 4: or you're training for some sort of a race, a competition.

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Speaker 3: Want to perform better at the gym?

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Speaker 4: Wanna beat that brain fog that comes midday almost every day.

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Speaker 3: Yep, I used to be that person too. I get it.

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Speaker 3: He has the know how.

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Speaker 4: We talk about so many great tips today, covering everything

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Speaker 4: from hydration to micronutrients, macro nutrients, how many vegetables and

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Speaker 4: fruits you should be getting regularly, and cannot forget the

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Speaker 4: importance of protein. Truly, a really comprehensive rundown today from Dan,

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Speaker 4: and I'm so so excited for his new book again.

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Speaker 3: It is called Eat like a Legend.

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Speaker 4: Delicious, super easy recipes to perform at your peak. Fun fact,

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Speaker 4: Dan has been on the show twice before. He was

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Speaker 4: my guest for episode twelve, so this is a long

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Speaker 4: standing relationship. He is a dear friend of mine and

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Speaker 4: I have this cookbook. I read through some of the

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Speaker 4: names of the recipes during our conversation. Trust me, oh

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Speaker 4: my god, they look amazing. That feels like the biggest understatement.

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Speaker 4: I am already planning to make you one. Entitled twelve

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Speaker 4: minutes to shak Shuka Heaven this coming weekend. If you're

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Speaker 4: not yet subscribed to the weekly Hurdle newsletter, I would

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Speaker 4: love to land in your inbox every single Friday, and

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Speaker 4: there you get some insights from me, plus so many

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Speaker 4: of my favorites as they stand right now when I'm

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Speaker 4: listening to, when I'm reading my gear picks, and so

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Speaker 4: much more, a lot of the same motivation inspiration you

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Speaker 4: love from the show again directly in your inbox, absolutely free,

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Speaker 4: every Friday. The link to subscribe is in the show notes.

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Speaker 4: Make sure you're following on with herle over on social

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Speaker 4: It's Admiral Podcast. I am over at Emily a Body

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Speaker 4: And with that, let's get to it. Let's get to hurting.

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Speaker 3: Today.

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Speaker 4: I'm welcoming my dear friend Dan Churchill back into the studio.

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Speaker 3: He's got a new book coming out.

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Speaker 4: It's called Eat Like a Legend, Delicious, super easy recipes

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Speaker 4: to perform at your peak.

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Speaker 3: Welcome Dan, how are we doing?

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Speaker 1: Gooday mate? Thanks having me back.

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Speaker 3: Good day mate.

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Speaker 2: You even said the legend as ouzzy as you possibly could.

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Speaker 4: It's you know what I go for. You know you're

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Speaker 4: no stranger to the show here. Dan although there are

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Speaker 4: people that are going to be new to you that

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Speaker 4: are listening, so why don't we give them a little

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Speaker 4: bit of a rundown of how you got really interested

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Speaker 4: in food, how you began cooking before we talked today

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Speaker 4: about how to eat like a leg and how to

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Speaker 4: fuel for your best performance and of course also better

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Speaker 4: mental side of things.

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Speaker 1: You got it well.

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Speaker 2: First, shout out to all the Hurdlestens because AM's a legend,

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Speaker 2: like she defines legend. So for those who've never heard

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Speaker 2: my journey before, I'm a chef formerly a strength and

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Speaker 2: conditioning coach. So in Australia, I was a strength and

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Speaker 2: conditioning coach I did in my master's degree, and then

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Speaker 2: working with those talented athletes on a team level, I

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Speaker 2: found out that they weren't understanding of what the nutritionists

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Speaker 2: was saying out a practical sense for their cooking. And

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Speaker 2: I was cooking at home since the age of eleven,

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Speaker 2: So I just essentially put them two together and allowed

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Speaker 2: the athletes to understand how to actually cook the meals

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Speaker 2: that the nutritionists wanted them to actually have. So over

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Speaker 2: time and then jump back into kitchens, did it more

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Speaker 2: of an actual profession? If you Will started releasing some

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Speaker 2: cookbooks and that led me to being able to move

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Speaker 2: to America and work with some of the best athletes

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Speaker 2: in the world. So my skill set is the ability

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Speaker 2: to take a complex topic of nutrition, particularly the performance world,

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Speaker 2: and put it into an easy to understand and practical

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Speaker 2: setting or the applied nutrition space in the actual cooking.

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Speaker 1: So that's what I do.

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Speaker 4: Someone here is I moved to the United States and

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Speaker 4: then I started working with all these dope humans and

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Speaker 4: they're like cool, but how so what's the how how

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Speaker 4: did that happen for you?

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Speaker 2: You know, it's funny. I'm reading a topic habits.

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Speaker 3: Like the fourth time right on my desk right here.

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Speaker 2: I know I noticed it. Mate, Like, I can't be

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Speaker 2: more it can't be more apparent. The word obviously grit,

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Speaker 2: but also how to play the long game is in anything.

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Speaker 2: So you know, you've been doing this podcast for many years, right,

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Speaker 2: and so like you're constantly getting the reps in and

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Speaker 2: I talk about this a lot, so get the reps in.

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Speaker 2: So what I did was I found a way to

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Speaker 2: be consistent on something I'm passionate about, and that was

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Speaker 2: through content. I was able to share my message and

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Speaker 2: break through the mold of how people should be looking

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Speaker 2: at themselves through performance and using food to do so.

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Speaker 1: So, you know, could simply just through Instagram.

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Speaker 2: It could be blogs, It could be speaking to people

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Speaker 2: at dinners that I was then cooking at, and that

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Speaker 2: evolved into eventually people had heard of what I was

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Speaker 2: doing to then you know, my number one seoed topic

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Speaker 2: was the healthy Chef on Google and so that led

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Speaker 2: to articles that I've been creating, and so under Ama

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Speaker 2: reached out to me, and that was the very first

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Speaker 2: like moment for me to reconcile that the work that

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Speaker 2: I've been doing for years of creating content, creating articles,

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Speaker 2: putting out my philosophies around performance.

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Speaker 1: Based food had actually worked.

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Speaker 2: And you know, we talk about just being consistent and

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Speaker 2: eventually it pays off.

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Speaker 1: It does.

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Speaker 4: Yeah, No, I agree, and I love that idea of

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Speaker 4: the reps, I mean, completely unrelated to cooking. I was

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Speaker 4: saying to someone yesterday that I've been out of the

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Speaker 4: dating game forever and at this point I feel like

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Speaker 4: I just need some reps. Like I'm not the kind

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Speaker 4: of person that likes to just go on a DAT

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Speaker 4: for a free dinner, unlike friends of mine.

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Speaker 3: When we were in our early twenties. That was it

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Speaker 3: was never me. It was never me.

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Speaker 4: But I feel as though now I need to get

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Speaker 4: back into dating in a way that I'm just putting

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Speaker 4: in the reps.

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Speaker 2: Yeah I'm out of practice. Yeah, well, we've talked about this.

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Speaker 2: There's a guy, there's so many guys out there that'll

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Speaker 2: be lucky to have you. We've said this, you're very sweet, Dan,

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Speaker 2: but we'll.

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Speaker 1: Make it happen.

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Speaker 2: But one hund percent and applies to everything, whether it

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Speaker 2: be dating, cooking, or you know this simple one like

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Speaker 2: you hear reps, you think getting stronger in the gym,

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Speaker 2: but think about learning language, doing better at wordle in

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Speaker 2: the morning reading, or even just you know, making sure

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Speaker 2: you've been consistent about spending time with someone you know.

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Speaker 2: I always talk about looking after you first, and I

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Speaker 2: think one of the biggest things I talk about getting

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Speaker 2: the reps in is when was the last time you'll

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Speaker 2: consistently get the reps in to look after you first?

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Speaker 4: Totally, I totally agree, and even I mean I can

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Speaker 4: apply this to the physical therapy exercises I'm doing right now.

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Speaker 4: My hip is feeling a little wonky. Of course, why

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Speaker 4: would I ever be able to be completely injury free,

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Speaker 4: and I know that every day, if I put in

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Speaker 4: the reps, it's going to pay off. It might not

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Speaker 4: happen as fast as I want it to, but that's

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Speaker 4: where patience comes in, and that's where you learn the lessons, right, Like,

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Speaker 4: it's nice when things go your way and everything feels easy,

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Speaker 4: but it is those moments of adversity, the difficult moments,

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Speaker 4: the excessive amount of reps that we put in that

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Speaker 4: really teach us how to be better and help pay off.

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Speaker 1: In the long haul. Yeah.

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Speaker 2: The best example I've got that I don't know if

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Speaker 2: it's relevant to everybody here, but a guy called mister

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Speaker 2: Beast on YouTube. He says, you know, the first two

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Speaker 2: years of doing YouTube, you make a lot of mistakes

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Speaker 2: and no one knows you. For the next two years,

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Speaker 2: no one knows you, but you start to make wet headwind.

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Speaker 2: The fifty is when you start to actually make some

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Speaker 2: I guess momentum. But if you think about that five years,

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Speaker 2: who's willing to be in wilderness for two and a

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Speaker 2: half three years before anything happens.

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Speaker 1: And that's the same with anything.

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Speaker 4: That we do totally. So I'm staring at this book

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Speaker 4: here eat like a legend. Great photo.

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Speaker 1: Either way, I appreciate it.

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Speaker 4: Tell me how this came to be. This is a

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Speaker 4: really beautiful looking cookbook.

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Speaker 1: Thanks mate.

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Speaker 2: Yeah, so I've been out of the cookbook game for

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Speaker 2: about six years, you know.

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Speaker 1: Transparently.

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Speaker 2: My last book didn't do well in the States, but

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Speaker 2: that was before I actually hadn't even moved here. So

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Speaker 2: what happened was I launched a book from Australia here

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Speaker 2: and it was kind of like the early stage of

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Speaker 2: social media where people weren't looking at the followings as

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Speaker 2: where they're from or demographics, and they're just looking at

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Speaker 2: as numbers.

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Speaker 1: So I had a bit of a following back then.

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Speaker 2: It was like, you know, the equivalent to whatever it

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Speaker 2: is now that's like big, but it was small compared

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Speaker 2: to what we have now. And so they thought like, oh,

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Speaker 2: this guy's got so many followers, is going to do

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Speaker 2: well over the seas. So they signed me to a

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Speaker 2: book deal and it didn't do well, and so for me,

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Speaker 2: the adversity in the hurdle and that was like it

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Speaker 2: kind of put me on the back foot and lack

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Speaker 2: of confidence, for example, And so six years of me

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Speaker 2: knowing I wanted to do another book was constantly in

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Speaker 2: my head by It's like, when's the right time? And

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Speaker 2: it took me to like understand how honestly everything from

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Speaker 2: branding to messaging to building relationships that could help me

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Speaker 2: that really helped me kind of firstly get over that

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Speaker 2: confidence barrier, but then meet the right people that eventually

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Speaker 2: after get the reps in, put me in the right direction.

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Speaker 2: So what happened was a guy called doctor b doctor

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Speaker 2: Will Bulsowitz, who's the Gut health MD. He lost a

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Speaker 2: book called Fiberfield and I was talking to him and

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Speaker 2: he said, Dude, when are you doing your book? You've

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Speaker 2: been talking about all these philosophies for a long time

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Speaker 2: now on your podcast everything you talk to people about.

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Speaker 1: When are you doing your book? And I was like,

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Speaker 1: you know what, man, You're right, it's time.

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Speaker 2: And I knew I knew within me that it was like, Okay,

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Speaker 2: I wanted to put a book together that was going

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Speaker 2: to help people get the reps in, put themselves first

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Speaker 2: by reading something they could sink their teeth into learn

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Speaker 2: fundamental recipes have tips along the way, but also have

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Speaker 2: a really big point of difference in the performance aspect,

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Speaker 2: which is what I do and I didn't want to

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Speaker 2: be where it's like you have to be an athlete,

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Speaker 2: you know. I call everyday legends inside this book for anybody,

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Speaker 2: because everybody needs to perform every day, whether it be

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Speaker 2: you know, mother looking after their kids, or someone trying

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Speaker 2: to get a promotion or whatever it is in their

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Speaker 2: own daily life. So I really like spoke to him

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Speaker 2: about this is like, dude, let me introduce my LID agent.

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Speaker 2: He introduced me to his LID agent, and Steph's amazing,

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Speaker 2: and then she just like wrote me proposal because I

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Speaker 2: loved this book, and I put the proposal together with

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Speaker 2: a writer and she went straight to a publisher, Harper,

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Speaker 2: and they were like, we want this right now. So

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Speaker 2: it was it was it was a really I think

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Speaker 2: the biggest thing for me to explain is I had

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Speaker 2: to get over this concept of failure that I had

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Speaker 2: done and the learnings I had from that very first

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Speaker 2: book in the States that I had done, to then

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Speaker 2: realize I've learnt so much for me to then grow

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Speaker 2: and now apply to this new book, this new project.

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Speaker 2: Have you written a book before, now you've all the

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Speaker 2: writing right, So.

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Speaker 1: Like writing a books a project. But it's also like.

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Speaker 2: When you fail at something you do, you do and

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Speaker 2: once they failed, it's like, I think you set goals

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Speaker 2: and when I'm so glory. We are so goal orientated,

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Speaker 2: particularly these day and age. It's like, if I'm going

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Speaker 2: to a book, I'm going to do it so well

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Speaker 2: and be all in on it. And that's when you know,

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Speaker 2: you just.

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Speaker 4: Know, Yeah, when you know you now well, I mean,

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Speaker 4: this book is entirely different than your last book called

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Speaker 4: Dude Food. And I say that not just for a

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Speaker 4: quick laugh, but also because this book embodies who it

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Speaker 4: is that you are. And I think that life happens

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Speaker 4: in that way, and projects show up for us when

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Speaker 4: it feels right with us. And you've done so much work,

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Speaker 4: not only professionally, but on yourself and getting to know

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Speaker 4: who it is that you are and what it is

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Speaker 4: that you're after, and what's your values and what's important

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Speaker 4: to you. And so by putting in that work and

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Speaker 4: putting in those reps on yourself, you got yourself to

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Speaker 4: a place where you were prepared to create the book that.

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Speaker 3: Was meant for you.

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Speaker 1: Mate, That's exactly it. Yeah, Like this is the book.

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Speaker 2: This book embodies me now and it's who I am

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Speaker 2: it's also what I'm passionate about and what I want

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Speaker 2: to have an impact on. But it took me personal

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Speaker 2: development to get there. You know, like, over the years

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Speaker 2: of living in New York City, we've grown, you learned

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Speaker 2: so much about yourself and you learn about what it

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Speaker 2: is you want to share, and people like, what's your goal.

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Speaker 1: I'm like, well, my goal is not.

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Speaker 2: To make like straight up, it's like, I know this

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Speaker 2: book's going to change people's lives, right, So become a

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Speaker 2: New York Times bestseller is a personal goal, but getting

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Speaker 2: on a list is something that helps you expand the

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Speaker 2: horizons of people's understanding of how they look after themselves.

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Speaker 2: So the point out the journey that what you're talking

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Speaker 2: about was I learned to put myself first, and I

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Speaker 2: don't think this day and age people are doing that,

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Speaker 2: which means they can't put anyone else around them.

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Speaker 1: In the same breath of fashat you know.

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Speaker 4: What doesn't mean to you when you say forum at

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Speaker 4: your peak.

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Speaker 2: So I feel there's a couple of things to kind

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Speaker 2: of touch on there with respect to like potential, you know,

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Speaker 2: and all these things that we hear are the buzzwords

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Speaker 2: or not for me to perform at your peak is

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Speaker 2: someone who's living up to the expectation within themselves of

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Speaker 2: what they can actually achieve, and I you know, it's

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Speaker 2: like getting the reps in again. Applies to this in

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Speaker 2: the sense that as you do the practice, do more

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Speaker 2: of the work, you achieve something that you are setting

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Speaker 2: out to do goals. But at the same time, when

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Speaker 2: it comes to performance at your peak, you are doing

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Speaker 2: the best you can do at a given skill, action

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Speaker 2: or step, so cooking, walking with your friends, giving them

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Speaker 2: utmost attention, thinking about a problem, thinking about a project

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Speaker 2: you're performing and so to be able to do that

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Speaker 2: is performing at your peak. To get there, you need

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Speaker 2: to be pretty much like one hundred percent all in

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Speaker 2: in that time. But also there's things around cognitive health

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Speaker 2: and physical health, emotional, spiritual health. We can even go

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Speaker 2: there that really helped you optimize your overall performance. So today,

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Speaker 2: where we've got so many distractions and things going on

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Speaker 2: outside the world that we often get stimulated by and

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Speaker 2: carrying our way, the idea is to bring it back

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Speaker 2: to you and provide opportunities for you to grow within

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Speaker 2: yourself to then eventually perform at your peak. Based on

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Speaker 2: applying basic fundamental skills.

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Speaker 4: And what I'm also understanding here is that your peak

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Speaker 4: can ebb and flow depending on the day. I think

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Speaker 4: that there's so much value in this concept of all

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Speaker 4: it takes is all you've got in some days what

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Speaker 4: you have.

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Speaker 3: What you've got is different than another.

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Speaker 4: Some days you show up and you're like, all I

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Speaker 4: have to offer today is this, and that's great. And

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Speaker 4: so it's meeting yourself with where you're at and understanding

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Speaker 4: that you can garner all the tools and have them

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Speaker 4: within your power to use at any given moment, Understanding

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Speaker 4: that the execution and how you use them may have

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Speaker 4: been flow and that's okay.

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Speaker 1: Yeah, one hundred percent.

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Speaker 2: And like you think about the most common thing again

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Speaker 2: physical activity. We leading up to a boss, a math

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Speaker 2: on or a mathon in general, you're probably dialing yourself

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Speaker 2: in for electrolytes and all the foods that can help

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Speaker 2: you get across that line efficiently. But I would dare

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Speaker 2: say it like it's a Tuesday morning or Monday morning

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Speaker 2: and you've got to deliver a presentation or you're pitching

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Speaker 2: or you want it. You've got a meeting with someone

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Speaker 2: who could give you like how you fueling yourself to

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Speaker 2: support that step. I just don't think people looking at

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Speaker 2: that with the same frame of mind they are with

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Speaker 2: their you know, actionable steps. So back to your point,

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Speaker 2: it does ebb and flow, and there's different things where

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Speaker 2: you need to perform out your peak with different types

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Speaker 2: of actions. I just think really honing in on looking

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Speaker 2: after you, whether it be through food or actionable sleep

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Speaker 2: and understanding all that can be absolutely beneficial more than

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Speaker 2: we think.

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Speaker 4: All Right, so where does someone begin when it comes

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Speaker 4: to fueling to perform at our peak? I feel like

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Speaker 4: we need to break this down into maybe different categories. Right,

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Speaker 4: So what's the first thing that someone should be cognizant

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Speaker 4: of when they're really trying to get their act together

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Speaker 4: for optimal performance.

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Speaker 2: The number one thing is that you treat your body

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Speaker 2: as your body. And the term bio individual is so

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Speaker 2: apparent here because you can look at identical twins who

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Speaker 2: over the course of their lifetime will look physically different

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Speaker 2: based on the choices they make in their lifestyle. Right,

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Speaker 2: So we know that we've seen that even though you

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Speaker 2: can have the same genes, you have different lifestyle choices.

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Speaker 2: The foods you eat can affect the way that you physically,

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Speaker 2: your fineotype change.

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Speaker 1: So what does that mean?

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Speaker 2: Well, the way I digesting is the way you digesting

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Speaker 2: is going to be different. So your enzymes are going

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Speaker 2: to work more or less efficiently based on certain foods

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Speaker 2: that I'm also having. So when people trying to compare

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Speaker 2: between each other how to eat, it's never the right

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Speaker 2: way to go about it. If you're girlfriend can have

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Speaker 2: the pasta, but you like you want to have the

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Speaker 2: pastor because you see them eating it and you think

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Speaker 2: that's the best way to go about it, you're probably

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Speaker 2: not taking at account your body. So the way we

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Speaker 2: measure this, the most easy way is how you feel,

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Speaker 2: very subjective, hard to quantify. Then you've got things like

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Speaker 2: physical things like you can actually look at your stool

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Speaker 2: and there's something called the Bristol stool chart to see

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Speaker 2: that there's a range between one and seven different shapes.

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Speaker 2: You can have the really really like wet, which is

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Speaker 2: not good. Then you have the super super hard, which

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Speaker 2: is also not good. You want something that's like in

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Speaker 2: the middle. And so also you can talk about your regularity,

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Speaker 2: and these are great ways for us to understand if

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Speaker 2: we're taking into account out by individuality.

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Speaker 1: I think I've used this before.

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Speaker 2: With you mate, But you know, chickpeas are so often

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Speaker 2: deemed a great, you know ingredient, and they are for

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Speaker 2: the majority of time. But I'm sure there's people out

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Speaker 2: there who smash hummers because it's amazing, and they wake

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Speaker 2: up the next day or they even thirty minutes after

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Speaker 2: having the hummers with bread that just don't feel good.

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Speaker 2: And it's like, unfortunately, some people don't have the enzymes

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Speaker 2: to break down those leg hmes. So again you've got

395
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Speaker 2: to take that into account. So you've got all those

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Speaker 2: subjective means you do have the objective with the viewership

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Speaker 2: of like how your stool is, then you can go

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Speaker 2: into eventually, like you know, deficiencies and understand where you're

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Speaker 2: deficient by getting tests done such as we hone and

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Speaker 2: things like that.

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Speaker 1: But that's the.

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Speaker 2: Number one thing. Number one thing, more than anything, is

403
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Speaker 2: to treat yourself individually. Listen to your body and don't

404
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Speaker 2: just do things because other people are doing that. Number

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Speaker 2: two cut out refined sugars. I know that sounds so simple.

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Speaker 4: He's looking at a can of diet coke I have

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Speaker 4: on the desk right now, But diet there's no sugar.

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Speaker 2: Yeah, Look, I'm not going to go into I'm not

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Speaker 2: going to go into this. Look the number one, the

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Speaker 2: number one, this is your vice. Hey, I've already been

411
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Speaker 2: through your fridge. I just I totally nerd it out

412
00:19:54,760 --> 00:19:57,080
Speaker 2: of it. Yeah, it's true. So number two is cut

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00:19:57,080 --> 00:19:59,040
Speaker 2: out refined sugars. But what I'm telling you right now

414
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Speaker 2: is not something everyone's oh yeah, well, I just it's like,

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Speaker 2: oh my god, newsflash. New York Times front page, Dan

416
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Speaker 2: Churchill says to do no sugar, Like everyone knows that, right.

417
00:20:09,359 --> 00:20:12,920
Speaker 2: But definitely I've seen how important cutting out reflined sugars

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00:20:13,000 --> 00:20:16,280
Speaker 2: is so least removers much that you can. The third

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Speaker 2: one is providing the biggest one in my opinion. We

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Speaker 2: have this argument that we used to anyway around plant

421
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Speaker 2: based versus meat eaters, and it was like to and fro.

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00:20:26,680 --> 00:20:30,400
Speaker 2: You'd have like all these heads of their respective call

423
00:20:30,440 --> 00:20:33,400
Speaker 2: it arguments going back and forth to and Chris TikTok

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00:20:33,440 --> 00:20:35,760
Speaker 2: and podcasts, et cetera. But if you look at all

425
00:20:35,760 --> 00:20:40,280
Speaker 2: the research in the papers, Number one actually biggest adjustment

426
00:20:40,480 --> 00:20:43,959
Speaker 2: was if you are someone whether or not you're eating

427
00:20:44,119 --> 00:20:47,880
Speaker 2: meat or not eating meat, The biggest differentiator in our

428
00:20:47,920 --> 00:20:52,280
Speaker 2: health is and performance is how much plants you are getting.

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Speaker 2: So if you're a media to having no plants, it's

430
00:20:55,400 --> 00:20:58,040
Speaker 2: really bad. But if you're a media to having plants,

431
00:20:58,359 --> 00:21:02,400
Speaker 2: you know, it's especially diversity of plants that's got such

432
00:21:02,400 --> 00:21:04,159
Speaker 2: a big impact on your support. And the reason for

433
00:21:04,240 --> 00:21:07,199
Speaker 2: this is we look at the macronutrient profile. I'll talk

434
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Speaker 2: about this in the book. Can I bring up this

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00:21:08,600 --> 00:21:11,119
Speaker 2: thing called the fifth macronutrient? Do you know what the

436
00:21:11,160 --> 00:21:13,960
Speaker 2: three macronutrients are? I know that's you got it?

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00:21:14,160 --> 00:21:15,199
Speaker 3: Craves, fat and protein.

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00:21:15,400 --> 00:21:18,200
Speaker 1: Nice. Do you know what the fourth is? Now? Water?

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00:21:18,760 --> 00:21:18,960
Speaker 3: Oh?

440
00:21:19,119 --> 00:21:22,320
Speaker 2: And they sometimes say alcohol too, But I've said the

441
00:21:22,359 --> 00:21:26,480
Speaker 2: fifth one is actually the cohort of the micronutrients. The

442
00:21:26,520 --> 00:21:29,760
Speaker 2: reason why I said that is because macro is sexy,

443
00:21:30,280 --> 00:21:32,400
Speaker 2: really easy to read a packet and see protein, fats,

444
00:21:32,400 --> 00:21:35,560
Speaker 2: and carbs. We've got this dogmatic approach like numbers, how

445
00:21:35,560 --> 00:21:37,800
Speaker 2: many calories am I having? Am I a death deficit?

446
00:21:38,200 --> 00:21:38,399
Speaker 1: You know?

447
00:21:38,520 --> 00:21:40,760
Speaker 2: All these kind of things? Am I getting enough protein today?

448
00:21:40,760 --> 00:21:43,520
Speaker 2: And we know protein is such a more amazingly sexy topic.

449
00:21:43,520 --> 00:21:46,560
Speaker 2: How much proteins they got on a macat on a package.

450
00:21:46,720 --> 00:21:48,920
Speaker 2: But we don't talk about is like, you know, the

451
00:21:49,040 --> 00:21:52,959
Speaker 2: understanding of magnesium and potassium and iron like iron and

452
00:21:52,960 --> 00:21:56,480
Speaker 2: women is so a man obviously, but particularly in women

453
00:21:56,520 --> 00:21:59,920
Speaker 2: with their metro cycle, like you have to be so

454
00:22:00,000 --> 00:22:02,880
Speaker 2: twisted on of how much iron you're having. And it's

455
00:22:02,920 --> 00:22:04,919
Speaker 2: not just the amount of iron you're having, but how

456
00:22:05,000 --> 00:22:08,720
Speaker 2: much you're absorbing. And that's where green leafy vegetables are

457
00:22:08,800 --> 00:22:11,320
Speaker 2: so important for your performance because you can take on

458
00:22:11,400 --> 00:22:13,399
Speaker 2: all the salmon you want and all the meats and

459
00:22:13,440 --> 00:22:15,720
Speaker 2: things like that that have the iron, but if you're

460
00:22:15,760 --> 00:22:18,639
Speaker 2: not having the calcium, finam and c all those kind

461
00:22:18,680 --> 00:22:20,360
Speaker 2: of things to support, you're not.

462
00:22:20,320 --> 00:22:22,720
Speaker 1: Going to have the ability to actually withdraw and use it.

463
00:22:22,920 --> 00:22:25,679
Speaker 2: So that's why I say, although it's good to have

464
00:22:25,760 --> 00:22:28,000
Speaker 2: your proteins, fats and carbs, if you don't have the

465
00:22:28,000 --> 00:22:30,960
Speaker 2: fifth magnutrient, which is your veggies, you are not getting

466
00:22:30,960 --> 00:22:32,960
Speaker 2: the support and they're just kind of like, for lack

467
00:22:32,960 --> 00:22:35,120
Speaker 2: of a better way of putting this together, floating around.

468
00:22:35,160 --> 00:22:36,320
Speaker 1: It's just not being utilized.

469
00:22:36,600 --> 00:22:41,160
Speaker 2: Right three cap number one by the individuality, number two,

470
00:22:41,280 --> 00:22:43,280
Speaker 2: cut it refined sugar number three, eat more plants.

471
00:22:43,440 --> 00:22:47,040
Speaker 4: Okay, pretty simple, pretty simple. First thing to touch on.

472
00:22:47,280 --> 00:22:49,400
Speaker 4: Lots of things to double click on here the first thing,

473
00:22:49,480 --> 00:22:52,800
Speaker 4: refined sugars. For someone who struggles cutting out refined sugars

474
00:22:52,800 --> 00:22:55,120
Speaker 4: from their diet, how do you recommend that they begin.

475
00:22:55,240 --> 00:22:59,080
Speaker 4: What's a small step that they can take toward accomplishing that.

476
00:22:59,240 --> 00:23:00,879
Speaker 1: Yeah, so this is a good point.

477
00:23:01,280 --> 00:23:04,119
Speaker 2: The first one is adjusting to like maybe more natural sugars,

478
00:23:04,200 --> 00:23:06,600
Speaker 2: so honeys and maple syrups, you know, if you can.

479
00:23:07,720 --> 00:23:08,880
Speaker 1: The reason why I say this is.

480
00:23:08,800 --> 00:23:12,800
Speaker 2: If you look at like, if you look at our intakeers,

481
00:23:12,960 --> 00:23:14,960
Speaker 2: Like in the American society, a lot of people just

482
00:23:15,000 --> 00:23:17,959
Speaker 2: adding sugars to their day even though it's already sugars

483
00:23:18,000 --> 00:23:20,280
Speaker 2: in the existing meals are about to have so like

484
00:23:20,600 --> 00:23:22,000
Speaker 2: you know, not a lot of people are like me

485
00:23:22,160 --> 00:23:24,560
Speaker 2: and are snobbishing about their coffee as a naussy and

486
00:23:24,640 --> 00:23:27,800
Speaker 2: can have like the understanding of why we want black coffee.

487
00:23:27,800 --> 00:23:29,800
Speaker 2: They need to have a sweetener in it, so like

488
00:23:30,720 --> 00:23:33,560
Speaker 2: go for a honey or a maple syrup, a little

489
00:23:33,600 --> 00:23:36,320
Speaker 2: dash of that instead of having you know, table sugar. Right,

490
00:23:36,800 --> 00:23:39,000
Speaker 2: it still has a spike, but it's still got some

491
00:23:39,080 --> 00:23:41,200
Speaker 2: trade minerals in it that can support other things.

492
00:23:41,359 --> 00:23:42,120
Speaker 1: If that makes sense.

493
00:23:42,240 --> 00:23:44,960
Speaker 2: YEA, So number one cut that part out and adjust

494
00:23:45,160 --> 00:23:47,720
Speaker 2: number two is I would work on the ability to

495
00:23:47,800 --> 00:23:52,040
Speaker 2: kind of understand what your vices are, and I get

496
00:23:52,040 --> 00:23:55,120
Speaker 2: the reps in progressively work and wean your way off

497
00:23:55,119 --> 00:23:57,800
Speaker 2: to understand how much you're actually taking on them, what

498
00:23:57,880 --> 00:24:00,920
Speaker 2: you actually need. If you're having seer for breakfast or

499
00:24:00,920 --> 00:24:03,080
Speaker 2: a granola, there's only that much sugar in there. Plus

500
00:24:03,080 --> 00:24:05,520
Speaker 2: if you add more sugar to your coffee, and then

501
00:24:05,520 --> 00:24:08,760
Speaker 2: you have you know, say a snack barbs, you got sugar,

502
00:24:08,760 --> 00:24:09,919
Speaker 2: and you can start to see it's.

503
00:24:09,760 --> 00:24:11,119
Speaker 1: Done add up really simple.

504
00:24:11,200 --> 00:24:14,439
Speaker 2: So I just say, progressively, start to wean off package

505
00:24:14,480 --> 00:24:16,920
Speaker 2: foods as best possible to and enjoy plenty of fruit.

506
00:24:17,000 --> 00:24:18,000
Speaker 1: I love my berries.

507
00:24:18,200 --> 00:24:21,040
Speaker 4: Yeah, yeah, I've been doing frozen grapes at the end

508
00:24:21,040 --> 00:24:24,200
Speaker 4: of the day because I definitely have like a dessert virus.

509
00:24:24,720 --> 00:24:28,400
Speaker 4: So I'm trying to wean off of my YAsO Greek

510
00:24:28,480 --> 00:24:31,800
Speaker 4: yogurt bars favor of frozen grapes.

511
00:24:32,040 --> 00:24:33,920
Speaker 3: These are my These are the things I'm leaning into.

512
00:24:33,960 --> 00:24:35,720
Speaker 4: The diet coke, which you don't like, and the yeah

513
00:24:35,720 --> 00:24:36,919
Speaker 4: so Greek yogat bars.

514
00:24:36,960 --> 00:24:38,000
Speaker 1: What else do you see?

515
00:24:38,160 --> 00:24:40,800
Speaker 2: Is like even just in general, because we talk about

516
00:24:40,800 --> 00:24:43,080
Speaker 2: this and you must talk about your friends. It's like

517
00:24:43,359 --> 00:24:45,480
Speaker 2: I'm not saying don't ever, I still go and have

518
00:24:45,560 --> 00:24:48,160
Speaker 2: chocolate totally, totally, but I'm not saying don't have it. Yeah,

519
00:24:48,200 --> 00:24:52,160
Speaker 2: I'm just being alert and understanding of like there's there's

520
00:24:52,160 --> 00:24:56,320
Speaker 2: simple tips or our headspace. It's like, well, it's all

521
00:24:56,359 --> 00:24:59,399
Speaker 2: about you actually putting in the work, which means do

522
00:24:59,440 --> 00:25:02,639
Speaker 2: you care about yourself to actually make the change. And

523
00:25:02,680 --> 00:25:04,600
Speaker 2: that's not me saying well, dance, give me an ultimatum.

524
00:25:04,640 --> 00:25:06,440
Speaker 2: It's like no, just honest, Like, if you if you're

525
00:25:06,520 --> 00:25:09,720
Speaker 2: someone who wants to cut out refined sugar, I can

526
00:25:09,760 --> 00:25:12,520
Speaker 2: tell you all the tips and tricks here in the day.

527
00:25:12,960 --> 00:25:14,920
Speaker 2: You're the one is gonna have to do it, and

528
00:25:15,680 --> 00:25:19,320
Speaker 2: until it's unfortunately is the thing about gain repsin in food,

529
00:25:19,760 --> 00:25:22,919
Speaker 2: It's like get the repsin is so apparent because you

530
00:25:22,920 --> 00:25:27,159
Speaker 2: don't see it immediately. It's something that does take you know,

531
00:25:27,200 --> 00:25:30,680
Speaker 2: even years to either come to fruition of how important

532
00:25:31,200 --> 00:25:33,439
Speaker 2: cutting out something like refined to can be. You know,

533
00:25:33,680 --> 00:25:37,920
Speaker 2: can delay or imprevent the onset of so many problematic diseases.

534
00:25:38,600 --> 00:25:42,679
Speaker 2: So it's not the unfortunate situation where you get a

535
00:25:42,840 --> 00:25:45,119
Speaker 2: like or a comment that gives you affirmation of how

536
00:25:45,160 --> 00:25:47,480
Speaker 2: you're doing straight away, you have to be put the

537
00:25:47,520 --> 00:25:48,199
Speaker 2: dedication in.

538
00:25:48,440 --> 00:25:51,480
Speaker 3: And this comes full circle with the importance of a why.

539
00:25:51,680 --> 00:25:51,840
Speaker 2: Right.

540
00:25:52,000 --> 00:25:54,359
Speaker 4: I always say that where there's a why, there's a way,

541
00:25:54,520 --> 00:25:57,280
Speaker 4: And when you have a firm idea of what it

542
00:25:57,359 --> 00:25:59,399
Speaker 4: is that your goals are and why it is that

543
00:25:59,440 --> 00:26:01,400
Speaker 4: you want to be cognizant of what you're putting into

544
00:26:01,440 --> 00:26:05,159
Speaker 4: your body, then it'll be a little bit easier to

545
00:26:05,320 --> 00:26:09,800
Speaker 4: make these choices, albeit small, to get you to that point.

546
00:26:10,040 --> 00:26:11,760
Speaker 4: So for me, I'll give you an example from when

547
00:26:11,800 --> 00:26:13,880
Speaker 4: I was back in college. I was on a major

548
00:26:13,920 --> 00:26:17,960
Speaker 4: weight loss journey, and I had been until I started

549
00:26:18,000 --> 00:26:22,000
Speaker 4: on this journey, probably eating ice cream at least once

550
00:26:22,040 --> 00:26:24,880
Speaker 4: a day at some point in my dining in college.

551
00:26:24,920 --> 00:26:27,879
Speaker 4: And so I made the decision that instead of eating

552
00:26:27,920 --> 00:26:31,080
Speaker 4: ice cream once a day, I when I was losing weight,

553
00:26:31,160 --> 00:26:33,479
Speaker 4: was using weight Watchers, and after I wait in at

554
00:26:33,480 --> 00:26:35,760
Speaker 4: wheat Watchers every week, I would go to the drive

555
00:26:35,800 --> 00:26:39,080
Speaker 4: through get myself a black ice coffee and a glaze

556
00:26:39,080 --> 00:26:41,159
Speaker 4: stick donut. And that was like when I had my

557
00:26:41,240 --> 00:26:43,840
Speaker 4: sugar exciting moment. And that's not to say that there

558
00:26:43,920 --> 00:26:46,159
Speaker 4: wasn't sugar dispersed in other moments.

559
00:26:46,200 --> 00:26:46,920
Speaker 3: Throughout my week.

560
00:26:47,040 --> 00:26:49,560
Speaker 4: But I just made the conscious decision that I was

561
00:26:49,640 --> 00:26:52,159
Speaker 4: not going to have ice cream every day anymore because

562
00:26:52,359 --> 00:26:53,960
Speaker 4: my goals were bigger than that.

563
00:26:53,960 --> 00:26:54,360
Speaker 1: That's it.

564
00:26:54,680 --> 00:26:58,080
Speaker 2: You made a point to take care. You put yourself first. Yeah,

565
00:26:58,119 --> 00:27:00,320
Speaker 2: but you're also realistic because you need you need to

566
00:27:00,320 --> 00:27:01,920
Speaker 2: look after yourself at the whole.

567
00:27:01,960 --> 00:27:02,920
Speaker 1: This is the rest of your life.

568
00:27:02,920 --> 00:27:06,320
Speaker 2: We're talking about your life, so you want to enjoy things,

569
00:27:07,040 --> 00:27:09,560
Speaker 2: and yeah, like that's that's all we're saying. Is like

570
00:27:09,640 --> 00:27:13,320
Speaker 2: finding ways to motivate you for the longevity of your

571
00:27:13,600 --> 00:27:16,200
Speaker 2: entire life so you can perform and do the things

572
00:27:16,280 --> 00:27:18,240
Speaker 2: you want to be doing. And you know, there's nothing

573
00:27:18,240 --> 00:27:20,760
Speaker 2: worse than having no energy to look after your kids

574
00:27:20,880 --> 00:27:23,520
Speaker 2: or like not being able to you're pushing for things

575
00:27:23,560 --> 00:27:25,439
Speaker 2: at work, but you don't have the bird to do

576
00:27:25,560 --> 00:27:27,560
Speaker 2: get off the couch because you're just so tired, because

577
00:27:27,560 --> 00:27:30,600
Speaker 2: you're not sleeping, you're you know, not looking after yourself.

578
00:27:31,359 --> 00:27:34,080
Speaker 2: And I'd also say it's like I think, for me,

579
00:27:34,680 --> 00:27:37,280
Speaker 2: what and this is not a guy thing, but a

580
00:27:37,320 --> 00:27:41,200
Speaker 2: lot of guys like to understand, say building lean, muscle

581
00:27:41,240 --> 00:27:44,480
Speaker 2: and get big, so they follow a numbers spectrum. And

582
00:27:44,520 --> 00:27:46,640
Speaker 2: I think numbers are really good, but they can also

583
00:27:46,720 --> 00:27:49,639
Speaker 2: be detrimental in our headspace. So you know, either be

584
00:27:49,720 --> 00:27:52,120
Speaker 2: jumping on the scale or and looking at a number

585
00:27:52,119 --> 00:27:54,720
Speaker 2: to determine how healthy we are. That's not what it

586
00:27:54,720 --> 00:27:57,800
Speaker 2: should be. It's to be like how you feel is

587
00:27:57,800 --> 00:27:58,760
Speaker 2: so much more important.

588
00:27:59,040 --> 00:27:59,680
Speaker 1: I will say.

589
00:28:00,720 --> 00:28:04,840
Speaker 2: Understanding your macronutrient including the fifth macronutrient profile, is important.

590
00:28:05,040 --> 00:28:07,720
Speaker 2: So understanding your deficiencies is just as important to understand

591
00:28:07,760 --> 00:28:10,680
Speaker 2: how you're tracking. So you know, like I'm right now,

592
00:28:10,680 --> 00:28:13,960
Speaker 2: I'm doing a new program for high rocks, but after

593
00:28:13,960 --> 00:28:16,320
Speaker 2: coming from marathon, I need to put on muscle, so

594
00:28:16,600 --> 00:28:20,199
Speaker 2: I am tracking more recently how much I'm eating to

595
00:28:20,240 --> 00:28:23,119
Speaker 2: make sure I'm working towards my goals. Because I you know,

596
00:28:23,200 --> 00:28:26,240
Speaker 2: I don't have a I didn't have a huge eating disorder,

597
00:28:26,400 --> 00:28:28,959
Speaker 2: but I had that what they do refer to as

598
00:28:29,000 --> 00:28:31,000
Speaker 2: an eating disorder when I was a young, young male,

599
00:28:31,119 --> 00:28:32,760
Speaker 2: when all I do is hit the gym, and I

600
00:28:32,800 --> 00:28:34,840
Speaker 2: was conscious of what I was eating to the point

601
00:28:34,840 --> 00:28:36,879
Speaker 2: that I didn't go out to eat at nighttime because

602
00:28:36,880 --> 00:28:39,000
Speaker 2: I was concerned about what would be putting in my body.

603
00:28:39,360 --> 00:28:41,520
Speaker 2: And I wouldn't enjoy a time with my friends because

604
00:28:41,520 --> 00:28:43,840
Speaker 2: of that. So that that is an eating disorder, and

605
00:28:43,880 --> 00:28:46,640
Speaker 2: so that's very common these days, and particularly in young men.

606
00:28:47,240 --> 00:28:49,160
Speaker 2: Like they say, women are the ones that I have

607
00:28:49,240 --> 00:28:51,760
Speaker 2: in disorders, and that's probably more obvious because people are

608
00:28:51,760 --> 00:28:54,760
Speaker 2: more in tune whereas guys aren't so vocal about it.

609
00:28:55,480 --> 00:28:58,760
Speaker 2: But trying to take away that concept that numbers can

610
00:28:58,840 --> 00:29:00,840
Speaker 2: guide you, but they're not the be all end.

611
00:29:00,760 --> 00:29:01,720
Speaker 3: All, definitely.

612
00:29:01,920 --> 00:29:04,200
Speaker 4: And for those that don't know, can you just give

613
00:29:04,240 --> 00:29:06,080
Speaker 4: a quick explainer on what hierroarx is?

614
00:29:06,360 --> 00:29:07,000
Speaker 1: Yeah, for sure.

615
00:29:07,080 --> 00:29:12,000
Speaker 2: So high Rocks is a essentially a circuit style competition

616
00:29:12,440 --> 00:29:15,400
Speaker 2: where it's eight kilometers broken up into one kilometer interval

617
00:29:15,400 --> 00:29:20,080
Speaker 2: efforts followed by corresponding with eight discipline So there's eight disciplines,

618
00:29:20,120 --> 00:29:23,600
Speaker 2: eight kilometer efforts, eight one klmter efforts. And it's really

619
00:29:23,640 --> 00:29:26,120
Speaker 2: exciting because Censer, the company I work with, we just

620
00:29:26,160 --> 00:29:29,160
Speaker 2: Chris Hamsworth Fitness company. We just became the equipment partner,

621
00:29:29,200 --> 00:29:30,440
Speaker 2: so I do a lot of work with them. But

622
00:29:30,840 --> 00:29:34,000
Speaker 2: it's a sick competition. It's like anyone can get off

623
00:29:34,040 --> 00:29:37,160
Speaker 2: the couch and do this, and you can also be.

624
00:29:37,080 --> 00:29:40,440
Speaker 1: An elite right and do it. It's really really exciting.

625
00:29:40,480 --> 00:29:42,680
Speaker 4: I like how it's broken up It reminds me a

626
00:29:42,760 --> 00:29:45,240
Speaker 4: little bit of like old school what I would do

627
00:29:46,040 --> 00:29:48,720
Speaker 4: on like my cardiocentric CrossFit.

628
00:29:48,560 --> 00:29:51,840
Speaker 1: Is that's honestly it back in the day. You don't

629
00:29:51,880 --> 00:29:52,400
Speaker 1: do it anymore.

630
00:29:52,440 --> 00:29:55,080
Speaker 3: I haven't. I haven't done CrossFit and sometime.

631
00:29:55,200 --> 00:29:58,160
Speaker 4: But I am really getting back into Olympic weightlifting, which

632
00:29:58,200 --> 00:29:58,440
Speaker 4: is fun.

633
00:29:58,520 --> 00:30:01,480
Speaker 2: Let's see, what are you actually curious? After your limping hightlifting?

634
00:30:01,560 --> 00:30:04,240
Speaker 2: Where's your what's the first thing you need to do afterwards?

635
00:30:04,240 --> 00:30:06,520
Speaker 2: Like first thing you want to do?

636
00:30:06,840 --> 00:30:08,800
Speaker 3: The first thing I want to do. Well, the first

637
00:30:08,800 --> 00:30:09,880
Speaker 3: thing I do is.

638
00:30:09,840 --> 00:30:11,800
Speaker 4: When I'm done at the gym, I run home and

639
00:30:11,840 --> 00:30:13,400
Speaker 4: then I make a smoothie.

640
00:30:13,560 --> 00:30:14,960
Speaker 2: Do you want to make the smoothie or do you

641
00:30:14,960 --> 00:30:16,080
Speaker 2: think you need to make this movie.

642
00:30:16,320 --> 00:30:17,400
Speaker 3: I think it's a little bit of both.

643
00:30:17,440 --> 00:30:19,320
Speaker 4: I think it's important for me to make the smoothie,

644
00:30:19,320 --> 00:30:23,400
Speaker 4: and I also look forward to the smoothie. There's like

645
00:30:23,440 --> 00:30:26,520
Speaker 4: a smoothie bar in the gym that I specifically have

646
00:30:26,600 --> 00:30:29,400
Speaker 4: trained myself not to go to because it would be

647
00:30:29,440 --> 00:30:32,040
Speaker 4: so much easier to get there smoothie. But then I

648
00:30:32,080 --> 00:30:33,920
Speaker 4: walk home with this moothe when I'd rather just like

649
00:30:34,160 --> 00:30:37,520
Speaker 4: get that quick mile, be back and get my day started.

650
00:30:37,960 --> 00:30:41,120
Speaker 4: So for me, now I have gotten back into a

651
00:30:41,160 --> 00:30:43,720
Speaker 4: smoothie routine, which I haven't been in years, but I

652
00:30:43,840 --> 00:30:44,280
Speaker 4: enjoy it.

653
00:30:44,480 --> 00:30:47,000
Speaker 2: I really appreciate your intentionality with everything, dude.

654
00:30:47,080 --> 00:30:50,360
Speaker 4: The intentionality behind that is a it costs so much

655
00:30:50,360 --> 00:30:52,959
Speaker 4: more money to buy this smoothie at the gym, Although like,

656
00:30:53,000 --> 00:30:54,520
Speaker 4: there will be a time and a place where I'm

657
00:30:54,520 --> 00:30:57,040
Speaker 4: like today, I'm treating myself to a smoothie, especially when

658
00:30:57,040 --> 00:30:58,440
Speaker 4: I don't have somewhere to go. So if I'm going

659
00:30:58,480 --> 00:31:00,920
Speaker 4: to the gym on maybe a Sunday, that's a smoothie

660
00:31:00,920 --> 00:31:03,440
Speaker 4: opportunity versus the one that I like make myself when

661
00:31:03,480 --> 00:31:07,040
Speaker 4: I come home. But also I like seeing what's actually

662
00:31:07,080 --> 00:31:11,680
Speaker 4: going in. And although I totally respect and appreciate and

663
00:31:11,760 --> 00:31:15,880
Speaker 4: I'm sure that they're dialed into they're putting into this movie,

664
00:31:15,880 --> 00:31:18,240
Speaker 4: what they see, they're putting into this moothie, I just.

665
00:31:18,280 --> 00:31:19,280
Speaker 3: I like to do it myself.

666
00:31:19,320 --> 00:31:20,960
Speaker 1: Absolutely. Yeah.

667
00:31:20,400 --> 00:31:23,560
Speaker 2: I also, yeah, just being able to put your own

668
00:31:23,680 --> 00:31:26,480
Speaker 2: ingredients in, Yeah, it's empowering. But I will say a

669
00:31:26,520 --> 00:31:28,440
Speaker 2: lot of people tell me like, yeah, but there's so

670
00:31:28,440 --> 00:31:29,960
Speaker 2: many ingredients and like okay.

671
00:31:29,680 --> 00:31:31,080
Speaker 1: Cool, so I can with the hack you rease this

672
00:31:31,120 --> 00:31:31,920
Speaker 1: I'm ready for the hack.

673
00:31:32,040 --> 00:31:34,920
Speaker 2: So I go buy a bunch of what we call

674
00:31:35,280 --> 00:31:38,920
Speaker 2: essentially plant containers, which are two cups. We use them

675
00:31:38,960 --> 00:31:42,400
Speaker 2: at the restaurant to store, you know, ingredients. So you

676
00:31:42,400 --> 00:31:45,000
Speaker 2: get a bunch of those, and what you do is

677
00:31:45,040 --> 00:31:48,480
Speaker 2: you put all your ingredients bar the milk into them.

678
00:31:48,720 --> 00:31:50,160
Speaker 1: So say you make at the start of the week,

679
00:31:50,200 --> 00:31:51,440
Speaker 1: and you want to have your five.

680
00:31:51,320 --> 00:31:54,440
Speaker 2: Days of smoothies be five smoothies, so you make five

681
00:31:54,480 --> 00:31:56,840
Speaker 2: of these cork these plant containers, and it could be

682
00:31:56,880 --> 00:32:01,080
Speaker 2: like banana, blueberries, you spinach, you know whatever other greens

683
00:32:01,120 --> 00:32:03,240
Speaker 2: you put in there, and then you just go straight

684
00:32:03,280 --> 00:32:05,840
Speaker 2: to get home and you simply come out of the freezer,

685
00:32:05,920 --> 00:32:08,640
Speaker 2: put those in, maybe add your mix of seeds and nuts,

686
00:32:08,760 --> 00:32:10,680
Speaker 2: and then your milk and if protein's there as well.

687
00:32:10,800 --> 00:32:13,440
Speaker 2: So instead of having to undo every single thing, you

688
00:32:13,560 --> 00:32:16,400
Speaker 2: save so much more time by one day of the

689
00:32:16,400 --> 00:32:19,000
Speaker 2: week putting them all into your plant containers.

690
00:32:19,240 --> 00:32:22,680
Speaker 4: And it's better when the fruits are frozen. The smoothie

691
00:32:22,680 --> 00:32:25,760
Speaker 4: consistency is better. Can we also just like, okay, you

692
00:32:26,400 --> 00:32:28,440
Speaker 4: kind of just broke it down, but like on a

693
00:32:28,480 --> 00:32:33,800
Speaker 4: really granular level, let's break down if you're having a smoothie,

694
00:32:34,240 --> 00:32:37,440
Speaker 4: and I know it will differ based on maybe what

695
00:32:37,480 --> 00:32:40,080
Speaker 4: you're doing before you have the smoothie. But say someone's

696
00:32:40,120 --> 00:32:42,800
Speaker 4: doing a workout of some sort, they come home, They're like,

697
00:32:42,840 --> 00:32:44,480
Speaker 4: I want to have a smoothie because I know I

698
00:32:44,480 --> 00:32:47,920
Speaker 4: should be getting in my carbs, my healthy fats, my proteins.

699
00:32:47,960 --> 00:32:50,640
Speaker 3: Talk to me about what goes in an ideal smoothie.

700
00:32:50,760 --> 00:32:54,040
Speaker 2: Yeah, so again depending on everyone's goals and orientation. But

701
00:32:54,080 --> 00:32:57,680
Speaker 2: we'll just say, for like a foundational just energy. Yeah,

702
00:32:58,040 --> 00:33:02,120
Speaker 2: you know, all micronatures, all macronutrients are essential, So you

703
00:33:02,200 --> 00:33:05,760
Speaker 2: do want certain things coming out of a workout. You

704
00:33:05,800 --> 00:33:09,240
Speaker 2: probably want to have less fat because fat can slow

705
00:33:09,280 --> 00:33:13,200
Speaker 2: down your digestion process. So you know, for me, for example,

706
00:33:13,240 --> 00:33:15,800
Speaker 2: when I finish your workout, I'm trying to get carbs

707
00:33:15,840 --> 00:33:18,800
Speaker 2: and protein into my body. If I am having fats

708
00:33:18,880 --> 00:33:21,320
Speaker 2: let down that digestion process, it's going to affect the

709
00:33:21,400 --> 00:33:24,320
Speaker 2: speed in which my body can utilize those macronutrients of

710
00:33:24,360 --> 00:33:27,040
Speaker 2: carbs and protein. So what I mean by that is

711
00:33:27,080 --> 00:33:29,480
Speaker 2: I probably restrict the amount of nut butters that I

712
00:33:29,560 --> 00:33:32,840
Speaker 2: have because obviously it's you know, consistency of fat and

713
00:33:32,880 --> 00:33:35,800
Speaker 2: their same with avocado, I'd prefer to have that before

714
00:33:35,800 --> 00:33:38,560
Speaker 2: a workout, although not too heavy as well, given the

715
00:33:38,600 --> 00:33:41,880
Speaker 2: fact that people can't consume fat and then if they're

716
00:33:41,920 --> 00:33:45,480
Speaker 2: doing a big metcon affect their ability to sit in

717
00:33:45,520 --> 00:33:49,400
Speaker 2: their stomach, so post workout ideally, so I'd sit around

718
00:33:49,480 --> 00:33:54,320
Speaker 2: like fifty grams of carbohydrates. Reason for this is pretty simple.

719
00:33:54,960 --> 00:33:59,080
Speaker 2: A body can store sixty grams of certain forms of

720
00:33:59,280 --> 00:34:02,960
Speaker 2: glucose and then an additional you know, thirty of fuctos.

721
00:34:02,960 --> 00:34:04,440
Speaker 2: So you're like looking at ninety is what you can

722
00:34:04,520 --> 00:34:08,040
Speaker 2: maximize per hour right at the time. So they used

723
00:34:08,080 --> 00:34:10,640
Speaker 2: to just be thinking sixty was enough, and then we

724
00:34:10,719 --> 00:34:13,440
Speaker 2: realized there was another thirty of a different type of

725
00:34:14,239 --> 00:34:16,200
Speaker 2: you know, I guess in this case sugar can kind

726
00:34:16,200 --> 00:34:19,120
Speaker 2: of un unlock. But I'd say for the majority of

727
00:34:19,120 --> 00:34:23,000
Speaker 2: people coming out of a workout male female, fifty to

728
00:34:23,040 --> 00:34:26,800
Speaker 2: sixty grams is sufficient. If someone who's doing a serious workout,

729
00:34:26,840 --> 00:34:28,279
Speaker 2: you want to go to the upper echelon of like

730
00:34:28,440 --> 00:34:32,160
Speaker 2: ninety you know, protein wise, I'd say around thirty to

731
00:34:32,200 --> 00:34:35,239
Speaker 2: forty grams realistic, And then you know, you want to

732
00:34:35,280 --> 00:34:38,000
Speaker 2: minimize your fat to like no more in my opinion

733
00:34:38,040 --> 00:34:39,840
Speaker 2: of like five grams.

734
00:34:39,600 --> 00:34:42,400
Speaker 3: Gotcha, And from like a visual POV.

735
00:34:42,719 --> 00:34:46,680
Speaker 4: If we're talking about using fruit as that carbohydrates finished

736
00:34:46,680 --> 00:34:48,160
Speaker 4: as that carbohydrate.

737
00:34:47,560 --> 00:34:49,440
Speaker 3: We're talking about like a cup, right.

738
00:34:49,520 --> 00:34:52,239
Speaker 2: Yeah, one, So like if you were to feel one

739
00:34:52,280 --> 00:34:55,800
Speaker 2: of those pint containers, it's you know, you should see

740
00:34:56,520 --> 00:34:58,120
Speaker 2: if you looked at it from the side on one

741
00:34:58,160 --> 00:35:00,160
Speaker 2: third of it free. So let's say bit of for

742
00:35:00,200 --> 00:35:03,640
Speaker 2: a cop of ingredients got finished with milk saper choice.

743
00:35:03,719 --> 00:35:06,799
Speaker 1: Yeah.

744
00:35:06,880 --> 00:35:09,600
Speaker 4: Taking a break from today's episode to talk to you

745
00:35:09,719 --> 00:35:13,200
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746
00:35:13,320 --> 00:35:16,439
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747
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748
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749
00:35:24,800 --> 00:35:28,200
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750
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751
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752
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753
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754
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755
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756
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Speaker 3: At each step of the process.

757
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758
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759
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760
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761
00:36:05,120 --> 00:36:08,239
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762
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763
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764
00:36:17,239 --> 00:36:21,480
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765
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766
00:36:24,280 --> 00:36:27,640
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767
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768
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769
00:36:33,239 --> 00:36:37,840
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770
00:36:37,880 --> 00:36:42,640
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771
00:36:42,680 --> 00:36:43,480
Speaker 4: slash hurdle.

772
00:36:43,840 --> 00:36:44,399
Speaker 3: Check it out.

773
00:36:51,640 --> 00:36:53,799
Speaker 4: The other thing I wanted to double click on from

774
00:36:53,840 --> 00:36:56,759
Speaker 4: before was you said a really beautiful term which I

775
00:36:56,760 --> 00:36:59,960
Speaker 4: think we should elaborate on, and that is a diversity

776
00:37:00,280 --> 00:37:03,239
Speaker 4: of plants. What does it mean to have a diversity

777
00:37:03,280 --> 00:37:04,520
Speaker 4: of plants in your diet?

778
00:37:04,719 --> 00:37:05,920
Speaker 3: And what did that look like?

779
00:37:06,280 --> 00:37:08,279
Speaker 2: Yeah, so there's two things to kind of note here

780
00:37:08,360 --> 00:37:10,720
Speaker 2: ones like more exciting to me because of a chef.

781
00:37:10,760 --> 00:37:12,680
Speaker 2: The other side of it is more exciting just for

782
00:37:12,719 --> 00:37:17,000
Speaker 2: people who are in the science space. But colors have

783
00:37:17,040 --> 00:37:21,760
Speaker 2: a relationship. Colors in food have a relationship with obviously pigments,

784
00:37:21,760 --> 00:37:26,120
Speaker 2: and the pigmentation themselves has a relationship with nutritional value.

785
00:37:26,200 --> 00:37:30,920
Speaker 2: So certain colors have certain types of micronutrients that respond

786
00:37:30,960 --> 00:37:34,480
Speaker 2: to certain receptors in our body. Similarly, though, certain types

787
00:37:34,520 --> 00:37:37,800
Speaker 2: of colors and the more dense they are, have more flavor,

788
00:37:38,080 --> 00:37:40,919
Speaker 2: so for me, that's why the flavor is exciting. What's

789
00:37:40,960 --> 00:37:43,919
Speaker 2: important to understand is if you're only getting one type

790
00:37:43,920 --> 00:37:46,680
Speaker 2: of color, you're only getting one type of micronutrient. So

791
00:37:46,719 --> 00:37:50,480
Speaker 2: if you're only getting if you smashed beet roots all week,

792
00:37:51,040 --> 00:37:53,560
Speaker 2: it's not a good thing. People like say, you know,

793
00:37:53,719 --> 00:37:56,360
Speaker 2: having chocolates too much bad for you. It is having

794
00:37:56,360 --> 00:37:57,960
Speaker 2: too much beetch It would be bad for you too.

795
00:37:58,160 --> 00:38:00,880
Speaker 2: Not only will your bathroom look like it's been painted

796
00:38:00,880 --> 00:38:04,680
Speaker 2: purple everywhere, but you're just not getting enough of the diversity.

797
00:38:04,800 --> 00:38:06,280
Speaker 1: Now. The reason for this is important.

798
00:38:06,760 --> 00:38:11,200
Speaker 2: If you have a diversity of plants, you are helping

799
00:38:11,280 --> 00:38:15,000
Speaker 2: support a diversity of microbes within you. Now doctor B

800
00:38:15,160 --> 00:38:18,360
Speaker 2: talks about the importance of diversity in the microbiome. So

801
00:38:19,160 --> 00:38:22,719
Speaker 2: you know, for every form of microbiome, there's a specific

802
00:38:22,880 --> 00:38:25,960
Speaker 2: dietary fiber that helps look after it for it's consume

803
00:38:26,080 --> 00:38:29,879
Speaker 2: to then create what's called a post biotic. So simply put,

804
00:38:29,920 --> 00:38:34,000
Speaker 2: if you have a variety of plants, you are eating

805
00:38:34,040 --> 00:38:37,880
Speaker 2: a variety of micro nutrients, which means you are feeding

806
00:38:37,920 --> 00:38:43,839
Speaker 2: a variety of your microbiome. And I love avengers. I

807
00:38:43,880 --> 00:38:49,600
Speaker 2: also love sporting analogies. But Tom Brady is the goat, right,

808
00:38:49,680 --> 00:38:51,959
Speaker 2: But if I only fed my body enough to create

809
00:38:52,000 --> 00:38:56,320
Speaker 2: Tom Brady's, his offensive line would not allow him to

810
00:38:56,360 --> 00:38:59,440
Speaker 2: be awesome because he can't block, you know. So my

811
00:38:59,480 --> 00:39:00,920
Speaker 2: point is you want to make sure you get a

812
00:39:00,960 --> 00:39:03,880
Speaker 2: full team to look after your insights. And that is

813
00:39:03,960 --> 00:39:08,120
Speaker 2: where having a variety of greens, yellows, reds, even blues

814
00:39:08,520 --> 00:39:11,240
Speaker 2: is so important. So then you can talk about the function.

815
00:39:11,360 --> 00:39:14,440
Speaker 2: So the post body function has a lot to do

816
00:39:14,520 --> 00:39:18,800
Speaker 2: with the connection between your gut and the brain directly

817
00:39:18,880 --> 00:39:21,960
Speaker 2: through something called the vagus nerve. And I won't go

818
00:39:22,040 --> 00:39:25,120
Speaker 2: into too detail on this, but simply put, just know

819
00:39:25,719 --> 00:39:29,880
Speaker 2: that if you're involving your brain in anything, it is

820
00:39:30,280 --> 00:39:34,680
Speaker 2: the central area for cognition and so many other aspects.

821
00:39:34,840 --> 00:39:37,680
Speaker 2: So to look after that performance, you have to look

822
00:39:37,719 --> 00:39:40,440
Speaker 2: after your second brain, which is the gut connected to

823
00:39:40,440 --> 00:39:42,960
Speaker 2: your first brain, the brain, and a lot of that

824
00:39:43,040 --> 00:39:46,160
Speaker 2: is to do by eating enough plants and a variety

825
00:39:46,200 --> 00:39:46,440
Speaker 2: of that.

826
00:39:46,880 --> 00:39:48,320
Speaker 3: We love it. We love plants.

827
00:39:48,440 --> 00:39:50,120
Speaker 1: We do love plant. Are you getting enough plants?

828
00:39:50,160 --> 00:39:52,600
Speaker 3: I hope I'm getting enough plants. I like plants.

829
00:39:53,200 --> 00:39:56,720
Speaker 4: I mean between in the morning, I'm doing well, not plants,

830
00:39:56,719 --> 00:39:59,200
Speaker 4: but in the morning, well, yes, plants. I'm doing some

831
00:39:59,239 --> 00:40:02,200
Speaker 4: fruits and usually some sort of an omelet with like

832
00:40:02,239 --> 00:40:04,640
Speaker 4: different veggies in it. Lunch is always some sort of

833
00:40:04,680 --> 00:40:07,000
Speaker 4: a salad with like some sort of a protein in it.

834
00:40:07,320 --> 00:40:09,840
Speaker 4: I'm like a big and then of course that's smoothie

835
00:40:09,840 --> 00:40:11,719
Speaker 4: after I go to the gym. So I'm always finding

836
00:40:11,719 --> 00:40:14,400
Speaker 4: a way to mix plants into the mix. Yes see, yeah,

837
00:40:14,640 --> 00:40:17,680
Speaker 4: that should be thanks dude. Yeah, we're working on it.

838
00:40:18,120 --> 00:40:22,479
Speaker 4: Beyond the things that you've mentioned here, knowing specifically what's

839
00:40:22,520 --> 00:40:25,520
Speaker 4: good for you and your body, nixing refined sugars, and

840
00:40:25,640 --> 00:40:29,200
Speaker 4: also making sure that you're getting in enough plants. I

841
00:40:29,280 --> 00:40:33,040
Speaker 4: want to also touch on the importance of hydration when

842
00:40:33,040 --> 00:40:36,400
Speaker 4: it comes to eating like a legend, aka also drinking

843
00:40:36,600 --> 00:40:39,880
Speaker 4: like a legend. Why is it important that we also

844
00:40:40,320 --> 00:40:44,200
Speaker 4: center around hydration when we're thinking about performing optimally.

845
00:40:44,480 --> 00:40:48,480
Speaker 2: Yeah, so particularly, i'd say electrolytes to having that moment.

846
00:40:48,760 --> 00:40:50,799
Speaker 2: A lot of it's through the fact that running so cool.

847
00:40:51,239 --> 00:40:54,440
Speaker 2: And I will have a caveat in saying like when

848
00:40:54,480 --> 00:40:57,520
Speaker 2: I say we don't consume enough sodium in our day,

849
00:40:57,640 --> 00:41:01,400
Speaker 2: I will say that is those people who are not

850
00:41:01,600 --> 00:41:06,239
Speaker 2: consuming prepared packaged foods. Recently, as a New York Times

851
00:41:06,320 --> 00:41:09,400
Speaker 2: article talked about sodium and it gave you like a quiz,

852
00:41:09,440 --> 00:41:12,240
Speaker 2: like ten part quiz and a look at two different

853
00:41:12,239 --> 00:41:15,399
Speaker 2: types of meals, and I asked you which one had

854
00:41:15,440 --> 00:41:19,000
Speaker 2: more sodiuminim and you'd be surprised about, like particularly those

855
00:41:19,000 --> 00:41:21,840
Speaker 2: with packaged foods, how much sodium is in them. But

856
00:41:23,000 --> 00:41:26,920
Speaker 2: if you are not consuming packaged foods, you'll be some

857
00:41:27,000 --> 00:41:29,520
Speaker 2: and you're doing a lot of particularly long endurance efforts,

858
00:41:29,640 --> 00:41:32,600
Speaker 2: you'll need to consume electrolytes on top of the hydration.

859
00:41:33,200 --> 00:41:36,240
Speaker 2: Now is because a two percent dehydration or two percent

860
00:41:37,000 --> 00:41:39,200
Speaker 2: just two percent dehydration will lead to a detriment in

861
00:41:39,239 --> 00:41:44,360
Speaker 2: your performance cognitively and physically, so you know, probably talking

862
00:41:44,400 --> 00:41:48,600
Speaker 2: specifically around running right now, or just any endurance effort.

863
00:41:49,440 --> 00:41:52,720
Speaker 2: We sweat and we lose anywhere between three point fifty

864
00:41:52,880 --> 00:41:56,160
Speaker 2: to seven hundred milligrams or soon in per hour of work.

865
00:41:56,440 --> 00:41:57,360
Speaker 1: I'm a heavy sweater, I.

866
00:41:57,400 --> 00:42:00,440
Speaker 3: Need tell you. Yeah, dude, and I'm a heavy salt sweater.

867
00:42:00,680 --> 00:42:01,239
Speaker 1: There you go.

868
00:42:01,360 --> 00:42:03,879
Speaker 4: Yeah, I've had like my sweat analyzed before and I'm

869
00:42:03,880 --> 00:42:05,440
Speaker 4: like a very salty sweater.

870
00:42:05,600 --> 00:42:07,879
Speaker 2: So you can get as you've just noted, you can

871
00:42:07,920 --> 00:42:11,399
Speaker 2: get sweat tested to give you a quantitative understanding of use.

872
00:42:11,400 --> 00:42:13,440
Speaker 2: That's one way you can do this. If you don't

873
00:42:13,480 --> 00:42:15,880
Speaker 2: want to go that, but you know you've noted, I.

874
00:42:15,880 --> 00:42:19,480
Speaker 4: Think GETORID has at home sweat test kits as well,

875
00:42:19,560 --> 00:42:21,319
Speaker 4: Like I don't think that you need to go to

876
00:42:21,440 --> 00:42:23,480
Speaker 4: a lab, Like I don't want people listening to this

877
00:42:23,560 --> 00:42:25,120
Speaker 4: to be like, how the hell is someone like me

878
00:42:25,200 --> 00:42:27,239
Speaker 4: going to get sweat tested? Yeah, I'm pretty sure you

879
00:42:27,280 --> 00:42:29,320
Speaker 4: can literally google one on Amazon.

880
00:42:29,440 --> 00:42:29,640
Speaker 1: Sure.

881
00:42:29,760 --> 00:42:31,120
Speaker 3: Yeah, well there you got fun fact.

882
00:42:31,160 --> 00:42:31,720
Speaker 1: Fun fact.

883
00:42:31,920 --> 00:42:34,200
Speaker 2: So you know, you can obviously get quantitatively tested, but

884
00:42:34,200 --> 00:42:38,000
Speaker 2: then you can know what spectrum you want. And for me,

885
00:42:38,040 --> 00:42:40,600
Speaker 2: it's like, I know I sweat so much, so I

886
00:42:40,719 --> 00:42:44,759
Speaker 2: need to consume seven hundred milligrams of sodium per hour

887
00:42:44,840 --> 00:42:46,759
Speaker 2: of work that put in. So I did an hour

888
00:42:46,760 --> 00:42:49,120
Speaker 2: and a half workout this morning. So just for me

889
00:42:49,160 --> 00:42:51,120
Speaker 2: to maintain that, I probably have to have around one

890
00:42:51,160 --> 00:42:55,399
Speaker 2: point two, you know, twelve hundred milligrams of sodium and

891
00:42:56,239 --> 00:42:59,440
Speaker 2: or electrolytes in general, because I don't want to detriment.

892
00:42:59,520 --> 00:43:01,239
Speaker 1: I don't want to detriment my performance.

893
00:43:01,520 --> 00:43:04,120
Speaker 2: So important to do so, like we hear about the

894
00:43:04,160 --> 00:43:08,120
Speaker 2: importance of fluid for you know, skin, our hair, you know,

895
00:43:08,320 --> 00:43:10,680
Speaker 2: gone back to it, like we've got to remember that

896
00:43:10,680 --> 00:43:13,920
Speaker 2: it's for everything we talk about performance, cognitive and physical,

897
00:43:14,239 --> 00:43:16,200
Speaker 2: and so, you know, if you're not taking one of

898
00:43:16,239 --> 00:43:18,279
Speaker 2: those amazing Stanley cups, have you got.

899
00:43:18,160 --> 00:43:18,799
Speaker 1: A Stanley cup?

900
00:43:19,000 --> 00:43:19,880
Speaker 3: A Stanley cup?

901
00:43:20,040 --> 00:43:21,239
Speaker 1: Have you don't got a Stanley Cup?

902
00:43:21,480 --> 00:43:23,520
Speaker 3: Oh? Oh, I'm not like, I'm sorry.

903
00:43:23,680 --> 00:43:26,640
Speaker 4: I literally heard you say that, Dan, and I thought

904
00:43:26,680 --> 00:43:29,520
Speaker 4: you were asking me if I had like a hockey

905
00:43:29,600 --> 00:43:32,359
Speaker 4: Stanley cup, and I was like, I am unsure why

906
00:43:32,400 --> 00:43:35,600
Speaker 4: I would have this Stanley actually my apartment, but you're

907
00:43:35,680 --> 00:43:38,919
Speaker 4: asking me if I have the Stanley like TikTok cup,

908
00:43:39,040 --> 00:43:41,680
Speaker 4: like the drinking cup. No, I don't, you know, why

909
00:43:41,760 --> 00:43:46,480
Speaker 4: because I drink out of this fellow like refillable bottle.

910
00:43:46,520 --> 00:43:49,080
Speaker 4: It looks so much more sleek to me, and like

911
00:43:49,120 --> 00:43:52,239
Speaker 4: I just couldn't. It's so big. I work hard enough,

912
00:43:52,320 --> 00:43:54,239
Speaker 4: Like why do I need to work out carrying my

913
00:43:54,280 --> 00:43:55,320
Speaker 4: bottle around my apartment?

914
00:43:55,640 --> 00:43:55,960
Speaker 2: It is?

915
00:43:56,040 --> 00:43:57,399
Speaker 1: It is obnoxiously live.

916
00:43:57,480 --> 00:43:58,160
Speaker 3: It's so big.

917
00:43:58,520 --> 00:44:01,480
Speaker 4: I mean appreciation and no hate to the Stanley girlies.

918
00:44:01,560 --> 00:44:06,560
Speaker 4: I respect your hydration hustle. Sorry, I was very confused

919
00:44:06,560 --> 00:44:07,240
Speaker 4: there for a moment.

920
00:44:07,560 --> 00:44:08,439
Speaker 1: I you know, it's funny.

921
00:44:08,440 --> 00:44:10,040
Speaker 2: I said the same thing to my mate he lives

922
00:44:10,040 --> 00:44:12,440
Speaker 2: in Brooklyn, and he's like, no, but I've had the

923
00:44:12,440 --> 00:44:13,960
Speaker 2: actual Stanley cup at my place.

924
00:44:14,160 --> 00:44:17,960
Speaker 1: Oh wow, and he's super humble, Mike. It's like pretty cool.

925
00:44:17,960 --> 00:44:20,200
Speaker 1: Flex flex Yeah, yeah, it's really really cool.

926
00:44:20,600 --> 00:44:23,239
Speaker 2: But yeah, it's just say like, in general, make sure

927
00:44:23,280 --> 00:44:26,960
Speaker 2: that you're drinking sufficient fluid on top of the electrolytes

928
00:44:27,000 --> 00:44:29,399
Speaker 2: you are having. And people say, what's that, it's like, well,

929
00:44:29,760 --> 00:44:32,919
Speaker 2: people say eight cups. It's more like in my pin ten.

930
00:44:33,120 --> 00:44:35,920
Speaker 2: But it also depends on you as an individual. You're

931
00:44:36,000 --> 00:44:38,120
Speaker 2: weighing your mass and you can just look that up.

932
00:44:38,120 --> 00:44:38,880
Speaker 2: It's pretty simple.

933
00:44:39,000 --> 00:44:42,000
Speaker 4: I always also tell people to meet themselves with where

934
00:44:42,040 --> 00:44:45,040
Speaker 4: they're at when it comes to setting hydration goals, because

935
00:44:45,080 --> 00:44:47,840
Speaker 4: I think at least I can speak from personal experience

936
00:44:47,920 --> 00:44:51,880
Speaker 4: that I've had very aspirational hydration goals in the past

937
00:44:51,880 --> 00:44:55,480
Speaker 4: that aren't very realistic for where I'm beginning. So, just

938
00:44:55,520 --> 00:44:57,160
Speaker 4: like with any other goal, that you can set a

939
00:44:57,200 --> 00:44:59,759
Speaker 4: smart goal when it comes to your hydration. If you're

940
00:45:00,239 --> 00:45:03,280
Speaker 4: now sitting at home, I'm staring at this Dike coke Caine,

941
00:45:03,360 --> 00:45:05,359
Speaker 4: You're having like three diet cokes a day and you're

942
00:45:05,400 --> 00:45:08,400
Speaker 4: not drinking any water. For us to tell you that

943
00:45:08,480 --> 00:45:10,839
Speaker 4: you should start drinking ten cups of water a day,

944
00:45:10,880 --> 00:45:12,920
Speaker 4: that's not going to be a realistic goal for you

945
00:45:13,280 --> 00:45:14,840
Speaker 4: where you are in this moment.

946
00:45:15,080 --> 00:45:16,480
Speaker 3: So maybe a more.

947
00:45:16,360 --> 00:45:19,480
Speaker 4: Specific, measurable, attainable, relevant, time bound goal for you is

948
00:45:19,560 --> 00:45:22,480
Speaker 4: I'm going to start drinking three to four cups of

949
00:45:22,520 --> 00:45:26,000
Speaker 4: water per day and begin there, and then once you

950
00:45:26,120 --> 00:45:28,960
Speaker 4: get that into some sort of a routine, whether that

951
00:45:29,040 --> 00:45:31,600
Speaker 4: takes two weeks or a month, then you can up

952
00:45:31,600 --> 00:45:33,960
Speaker 4: that threshold. You don't want to set a goal that's

953
00:45:34,000 --> 00:45:35,960
Speaker 4: going to set you up for a failure.

954
00:45:36,200 --> 00:45:39,400
Speaker 2: Mate, one hundred percent, once again, get the reps in

955
00:45:39,600 --> 00:45:44,319
Speaker 2: like you, I'll tell you firsthand. I've gone all in

956
00:45:44,560 --> 00:45:48,040
Speaker 2: on hitting a number from scratch and I just couldn't

957
00:45:48,040 --> 00:45:51,400
Speaker 2: stop paying and like that affected my sleep. It affected

958
00:45:51,440 --> 00:45:53,880
Speaker 2: my performance because I couldn't like I couldn't focus on

959
00:45:53,880 --> 00:45:56,360
Speaker 2: a task. You know, I had a very felt like

960
00:45:56,360 --> 00:45:59,719
Speaker 2: a small bladder. So progressively get into a place where

961
00:45:59,760 --> 00:46:01,760
Speaker 2: you meat way you are exactly meet.

962
00:46:01,600 --> 00:46:03,400
Speaker 3: Yourself with where you're at.

963
00:46:03,440 --> 00:46:05,440
Speaker 4: Also, to come back and circle back on what we

964
00:46:05,440 --> 00:46:08,680
Speaker 4: were talking about, Gatorade sells a g X sweat patch.

965
00:46:08,800 --> 00:46:12,520
Speaker 4: It's seven point fifty on their website and literally it

966
00:46:12,680 --> 00:46:15,239
Speaker 4: connects to an app and you can learn all of

967
00:46:15,239 --> 00:46:18,840
Speaker 4: this data about your body, fluid loss, sweat rate, the

968
00:46:18,920 --> 00:46:20,320
Speaker 4: consistency of your sweat.

969
00:46:20,520 --> 00:46:21,759
Speaker 3: I mean, that's pretty rad.

970
00:46:22,200 --> 00:46:24,720
Speaker 2: Yeah, I'm not a massive fan of guiderde in general,

971
00:46:24,760 --> 00:46:25,600
Speaker 2: but that's pretty cool.

972
00:46:25,680 --> 00:46:27,359
Speaker 1: And know that I can have that, Yeah.

973
00:46:27,480 --> 00:46:30,000
Speaker 3: No, And I will also say for me hydration.

974
00:46:30,160 --> 00:46:32,239
Speaker 4: Over the last few years, as I've learned more about

975
00:46:32,239 --> 00:46:34,719
Speaker 4: my body, aleard that I'm a really salty sweater has

976
00:46:34,800 --> 00:46:37,879
Speaker 4: really been rooted in consumption of electrolytes.

977
00:46:37,920 --> 00:46:39,560
Speaker 3: Element is a partner of the show.

978
00:46:39,840 --> 00:46:44,200
Speaker 4: Also, I recently switched to using regular milk back in

979
00:46:44,400 --> 00:46:47,720
Speaker 4: my smoothies. And like ditch the almond milk just because

980
00:46:47,800 --> 00:46:49,120
Speaker 4: the almond milk wasn't really.

981
00:46:48,920 --> 00:46:50,840
Speaker 3: Giving me a lot of bang for my buck.

982
00:46:51,239 --> 00:46:55,920
Speaker 4: And candidly, I'm fortunate because regular milk doesn't mess with

983
00:46:55,920 --> 00:46:57,560
Speaker 4: my stomach. I know that a lot of people we

984
00:46:57,640 --> 00:47:00,200
Speaker 4: talked about knowing your body and knowing what feels right

985
00:47:00,239 --> 00:47:00,480
Speaker 4: for you.

986
00:47:00,760 --> 00:47:02,120
Speaker 3: Regular milk feels right for me.

987
00:47:02,239 --> 00:47:04,640
Speaker 4: But again, everyone to each their own and think these

988
00:47:04,719 --> 00:47:07,440
Speaker 4: electrolyte focus and being really dialed in on how I

989
00:47:07,480 --> 00:47:10,480
Speaker 4: can integrate that into my regular day to day has

990
00:47:10,520 --> 00:47:11,680
Speaker 4: served me really well.

991
00:47:11,600 --> 00:47:12,360
Speaker 1: One hundred percent.

992
00:47:12,400 --> 00:47:12,640
Speaker 2: Mate.

993
00:47:12,640 --> 00:47:15,600
Speaker 1: You listen to yourself and that's this is how you progress.

994
00:47:15,800 --> 00:47:16,680
Speaker 3: This is how you progress.

995
00:47:16,840 --> 00:47:17,760
Speaker 1: Bring back the move.

996
00:47:18,560 --> 00:47:22,040
Speaker 4: Bring back the Moo movement for the moo. Well, Dan,

997
00:47:22,320 --> 00:47:26,280
Speaker 4: this book looks amazing. You've given some really amazing tips

998
00:47:26,320 --> 00:47:29,360
Speaker 4: when it comes to leveling up and quote unquote eating

999
00:47:29,560 --> 00:47:32,640
Speaker 4: like a legend. Is there anything and I'm talking I

1000
00:47:32,680 --> 00:47:35,480
Speaker 4: know we could talk for hours, but any other big

1001
00:47:35,520 --> 00:47:37,440
Speaker 4: tip that you want to hand me when it comes

1002
00:47:37,600 --> 00:47:41,160
Speaker 4: to dialing in on mental and physical performance within your diet.

1003
00:47:41,280 --> 00:47:44,880
Speaker 2: Look, I think the biggest thing we face in the

1004
00:47:45,040 --> 00:47:50,400
Speaker 2: space of cooking at home is people find either intimidating

1005
00:47:51,120 --> 00:47:55,680
Speaker 2: or you know, the time, maybe the cost. But bringing

1006
00:47:55,680 --> 00:47:57,759
Speaker 2: it back full circle once again to get in the

1007
00:47:57,760 --> 00:48:00,680
Speaker 2: reps in I can first hand tell you, as a

1008
00:48:00,719 --> 00:48:04,800
Speaker 2: professional chef with my name on a restaurant, I screw

1009
00:48:04,880 --> 00:48:08,359
Speaker 2: up the first recipe more often than not because I'm

1010
00:48:08,560 --> 00:48:12,960
Speaker 2: trialing an error like that's what happens. But unfortunately people

1011
00:48:13,040 --> 00:48:16,239
Speaker 2: don't have the patience typically to do the same thing.

1012
00:48:17,080 --> 00:48:19,719
Speaker 2: So if I gave everyone the task of cooking a

1013
00:48:19,760 --> 00:48:23,200
Speaker 2: recipe from my book every Tuesday night for the next

1014
00:48:23,239 --> 00:48:26,440
Speaker 2: three weeks, the first one would be the most expensive,

1015
00:48:26,560 --> 00:48:29,239
Speaker 2: it would take the most time, and it will be

1016
00:48:29,280 --> 00:48:33,040
Speaker 2: the most challenging physically. But by the third time you're

1017
00:48:33,040 --> 00:48:36,160
Speaker 2: doing it, you'll be the cheapest. You'll know exactly where

1018
00:48:36,160 --> 00:48:38,480
Speaker 2: everything is in your kitchen, you've already bought most of

1019
00:48:38,520 --> 00:48:42,560
Speaker 2: the ingredients, and you'll known the first two times how

1020
00:48:42,680 --> 00:48:45,680
Speaker 2: you actually need to get between the kitchen to save time.

1021
00:48:46,120 --> 00:48:49,560
Speaker 2: So if you apply the same principles, you could make

1022
00:48:49,760 --> 00:48:53,520
Speaker 2: washing up so efficient not time consuming. And I do

1023
00:48:53,640 --> 00:48:56,839
Speaker 2: say that, like everything's about cooking is time consuming. Some

1024
00:48:56,880 --> 00:49:00,240
Speaker 2: dishes take two hours to cook, but only take ten

1025
00:49:00,360 --> 00:49:04,840
Speaker 2: minutes of your time on the tools. So yeah, I

1026
00:49:05,160 --> 00:49:07,320
Speaker 2: just say, like, get the reps in and give yourself

1027
00:49:07,320 --> 00:49:09,640
Speaker 2: a challenge of cooking the same meal for the next

1028
00:49:09,680 --> 00:49:12,480
Speaker 2: three weeks every Tuesday night, start at like six thirty.

1029
00:49:13,000 --> 00:49:15,800
Speaker 2: Give yourself the time, and you be surprised over the

1030
00:49:15,840 --> 00:49:16,720
Speaker 2: next three weeks.

1031
00:49:16,920 --> 00:49:17,440
Speaker 3: I love that.

1032
00:49:17,680 --> 00:49:20,680
Speaker 4: I love cooking, and I really do use it as

1033
00:49:20,719 --> 00:49:22,920
Speaker 4: a stress reliever. I just need to like highlight some

1034
00:49:23,000 --> 00:49:24,839
Speaker 4: of the recipes in this book. I'm gonna speak real

1035
00:49:24,920 --> 00:49:28,280
Speaker 4: quick chickpea curry with roasted sweet potato and dil yogurt,

1036
00:49:28,520 --> 00:49:32,560
Speaker 4: almond crusted spiced chicken with secret weapon tofu Ioli. Wait,

1037
00:49:32,560 --> 00:49:35,080
Speaker 4: I'm still going. Oh, there's a no time to cook

1038
00:49:35,120 --> 00:49:37,239
Speaker 4: section twelve minutes to shakshuka.

1039
00:49:37,320 --> 00:49:37,520
Speaker 1: Heaven.

1040
00:49:37,680 --> 00:49:40,480
Speaker 4: I love shak shuka. I try to do shak shuka Sundays.

1041
00:49:40,840 --> 00:49:45,840
Speaker 4: One minute miso salmon with easy, perfect back choy. Yes please,

1042
00:49:45,920 --> 00:49:48,040
Speaker 4: I mean, oh, there's a whole chapter on how to

1043
00:49:48,040 --> 00:49:51,440
Speaker 4: impress a girl orguy dot dot dot or friends. I'm

1044
00:49:51,480 --> 00:49:53,759
Speaker 4: telling you, this book has a lot of good stuff

1045
00:49:53,800 --> 00:49:56,240
Speaker 4: in here. I'm so excited for you, truly, I can't

1046
00:49:56,280 --> 00:49:58,680
Speaker 4: be more amped. I'll put the link to the book

1047
00:49:58,719 --> 00:50:00,799
Speaker 4: in the show notes. For those of you you don't

1048
00:50:00,800 --> 00:50:03,279
Speaker 4: follow along with Dan just yet. Dan, give us your

1049
00:50:03,280 --> 00:50:04,840
Speaker 4: info and tell us how they could do so.

1050
00:50:05,360 --> 00:50:07,200
Speaker 2: Yeah, so best way to look as you know, just

1051
00:50:07,280 --> 00:50:11,840
Speaker 2: my name Dan Churchill, whether it be website, Instagram, TikTok, YouTube.

1052
00:50:11,880 --> 00:50:14,960
Speaker 1: And it's Father's Day and Mother's Day coming.

1053
00:50:14,800 --> 00:50:17,360
Speaker 2: Up, so there's a great way to either pick a

1054
00:50:17,400 --> 00:50:21,120
Speaker 2: book for a friend, a mother, a father, or if

1055
00:50:21,160 --> 00:50:24,320
Speaker 2: you just want a guy to cook for you, just

1056
00:50:24,360 --> 00:50:25,960
Speaker 2: pick the book up and hand it to him and

1057
00:50:25,960 --> 00:50:26,640
Speaker 2: see what happens.

1058
00:50:27,080 --> 00:50:28,480
Speaker 3: Invest in yourself awesome.

1059
00:50:28,520 --> 00:50:31,840
Speaker 4: I'm over at Emily a Body at Hurdle podcast Another

1060
00:50:31,920 --> 00:50:33,200
Speaker 4: Hurdle conquered.

1061
00:50:33,480 --> 00:50:34,480
Speaker 3: Catch you guys next time.