1 00:00:19,560 --> 00:00:23,200 Speaker 1: Hey, everyone, Emily Baddie here you are listening to five 2 00:00:23,239 --> 00:00:26,239 Speaker 1: Minute Friday from Hurdle. Hello when you're listening to this, 3 00:00:26,320 --> 00:00:28,680 Speaker 1: I'm actually going to be in Paris with my mom 4 00:00:28,720 --> 00:00:31,440 Speaker 1: and I could not be more excited. It was kind 5 00:00:31,440 --> 00:00:36,080 Speaker 1: of an impulsive decision on our part. We spend Thanksgiving 6 00:00:36,080 --> 00:00:38,720 Speaker 1: together every year, and part of me was thinking, Okay, 7 00:00:38,720 --> 00:00:41,800 Speaker 1: why don't we actually just take this international? But when 8 00:00:41,800 --> 00:00:44,400 Speaker 1: I looked at the pricing for next week, it was 9 00:00:44,560 --> 00:00:48,959 Speaker 1: really exorbitant. So I checked my schedules, she checked her schedule, 10 00:00:49,080 --> 00:00:51,879 Speaker 1: and I said, let's go the week before, and that's 11 00:00:51,920 --> 00:00:52,480 Speaker 1: what we're doing. 12 00:00:52,880 --> 00:00:56,240 Speaker 2: And we've never really taken a trip like this before. 13 00:00:56,960 --> 00:00:59,320 Speaker 2: So yeah, I'm really excited. 14 00:00:59,360 --> 00:01:02,240 Speaker 1: I feel though I'm not getting any younger, she's not 15 00:01:02,280 --> 00:01:05,640 Speaker 1: getting any younger. And over the last few years, it's 16 00:01:05,720 --> 00:01:09,120 Speaker 1: really become a place that means a lot to me, 17 00:01:09,319 --> 00:01:11,520 Speaker 1: and so I'm really looking forward to seeing it. 18 00:01:11,880 --> 00:01:13,560 Speaker 2: Through her eyes. 19 00:01:14,480 --> 00:01:19,600 Speaker 1: This is very in alignment with my let's do everything 20 00:01:19,760 --> 00:01:23,920 Speaker 1: all at once mentality. I was telling a friend the 21 00:01:23,959 --> 00:01:26,560 Speaker 1: other day that I am someone who either has everything 22 00:01:26,640 --> 00:01:29,520 Speaker 1: going on or nothing going on. And if you've been 23 00:01:29,560 --> 00:01:31,800 Speaker 1: listening to the show recently, you know that there's a 24 00:01:31,840 --> 00:01:35,960 Speaker 1: lot going on, so why not just tack an international 25 00:01:35,959 --> 00:01:38,760 Speaker 1: trip into the mix. My friends always joke with me 26 00:01:39,319 --> 00:01:43,240 Speaker 1: that I take on too much, and I would not 27 00:01:43,440 --> 00:01:46,120 Speaker 1: disagree with them, but I do think that I'm the 28 00:01:46,200 --> 00:01:49,360 Speaker 1: kind of person who thrives when there's a lot happening, 29 00:01:49,680 --> 00:01:53,920 Speaker 1: And the question I get is how do you make 30 00:01:53,960 --> 00:01:54,520 Speaker 1: that happen? 31 00:01:54,920 --> 00:01:55,200 Speaker 2: For me? 32 00:01:55,280 --> 00:01:59,560 Speaker 1: It's all about organization and prioritization, and specifically, what I 33 00:01:59,640 --> 00:02:03,840 Speaker 1: mean by that is booking moments in for myself that 34 00:02:04,040 --> 00:02:08,240 Speaker 1: enable and empower me to reclaim my time and feel 35 00:02:08,320 --> 00:02:09,920 Speaker 1: good amidst the chaos. 36 00:02:10,200 --> 00:02:12,760 Speaker 2: So what does that look like in practice? It means 37 00:02:12,840 --> 00:02:13,680 Speaker 2: planning ahead. 38 00:02:14,200 --> 00:02:17,200 Speaker 1: I firmly believe that where there is a why, there 39 00:02:17,360 --> 00:02:20,920 Speaker 1: is a way, and my why for planning ahead is 40 00:02:20,919 --> 00:02:25,320 Speaker 1: so that I can enjoy the present moment as it happens. So, 41 00:02:26,000 --> 00:02:29,240 Speaker 1: for instance, what does planning ahead look like this week? 42 00:02:29,639 --> 00:02:32,680 Speaker 1: It means, Okay, I actually chose a hotel that was 43 00:02:32,760 --> 00:02:35,200 Speaker 1: in close proximity to a gym that I'll have access 44 00:02:35,200 --> 00:02:37,840 Speaker 1: to in Paris that I've been to before. I know 45 00:02:38,040 --> 00:02:41,639 Speaker 1: that by planning ahead and having that access, I'll be 46 00:02:41,760 --> 00:02:44,520 Speaker 1: able to move my body first thing in the morning, 47 00:02:44,560 --> 00:02:47,080 Speaker 1: which makes me feel like a better person, which enables 48 00:02:47,120 --> 00:02:51,000 Speaker 1: me to show up better in my day gallivanting around 49 00:02:51,040 --> 00:02:54,240 Speaker 1: with my mom. When I look at a busy week, 50 00:02:54,440 --> 00:02:57,000 Speaker 1: I ask myself, where are the pockets of time that 51 00:02:57,120 --> 00:03:00,880 Speaker 1: I can reclaim for myself? And sometimes that's not necessarily 52 00:03:00,919 --> 00:03:04,760 Speaker 1: doing things solo. When I feel frazzled and there's one 53 00:03:04,840 --> 00:03:08,760 Speaker 1: thousand things going on, I make it a priority to 54 00:03:08,800 --> 00:03:12,120 Speaker 1: surround myself with people that are energy dealers that fill 55 00:03:12,240 --> 00:03:14,920 Speaker 1: up my cup when I am making a conscious effort 56 00:03:15,080 --> 00:03:19,200 Speaker 1: to pour into others. So planning a dinner with a 57 00:03:19,240 --> 00:03:22,120 Speaker 1: close friend at the end of a packed day. A 58 00:03:22,120 --> 00:03:25,200 Speaker 1: couple of weeks back, during New York City Marathon week, 59 00:03:25,360 --> 00:03:28,920 Speaker 1: I texted back and forth with a girlfriend every morning 60 00:03:29,240 --> 00:03:31,720 Speaker 1: and we told each other one good thing that happened 61 00:03:31,720 --> 00:03:33,919 Speaker 1: in the last twenty four hours. I don't need to 62 00:03:33,960 --> 00:03:36,720 Speaker 1: remind you of the science behind having a regular gratitude 63 00:03:36,720 --> 00:03:40,080 Speaker 1: practice and how that can really pay off tenfold, But 64 00:03:40,800 --> 00:03:44,080 Speaker 1: looping that in with connection with someone that I really 65 00:03:44,120 --> 00:03:48,680 Speaker 1: care about that gave to both of us simultaneously. It 66 00:03:48,720 --> 00:03:53,280 Speaker 1: allowed us to feel good to kick start the day. 67 00:03:53,360 --> 00:03:54,520 Speaker 2: It doesn't need to. 68 00:03:54,440 --> 00:03:59,040 Speaker 1: Be a really overwhelming thing to consciously make choices that 69 00:03:59,160 --> 00:04:02,960 Speaker 1: fill up your cop when life is hectic. But you 70 00:04:03,120 --> 00:04:07,320 Speaker 1: have to make the choice. You have to choose yourself, 71 00:04:07,440 --> 00:04:13,200 Speaker 1: and that again means being proactive. So what am I 72 00:04:13,280 --> 00:04:16,760 Speaker 1: rambling about here, I'm rambling about putting yourself first. I'm 73 00:04:16,839 --> 00:04:21,240 Speaker 1: rambling about the importance of choosing habits that make you 74 00:04:21,360 --> 00:04:25,880 Speaker 1: feel good as you are. There is no better investment 75 00:04:26,080 --> 00:04:30,400 Speaker 1: than investing in yourself. And I know, as someone that 76 00:04:30,520 --> 00:04:33,880 Speaker 1: is a people pleaser and loves to give that that 77 00:04:33,960 --> 00:04:35,000 Speaker 1: can be difficult. 78 00:04:35,120 --> 00:04:37,320 Speaker 2: It can be difficult to prioritize yourself. 79 00:04:37,680 --> 00:04:40,719 Speaker 1: However, that is the only way I know that I 80 00:04:40,760 --> 00:04:43,719 Speaker 1: can keep up when things get crazy is making the 81 00:04:43,839 --> 00:04:49,480 Speaker 1: choice to put myself first. So will I be working 82 00:04:49,560 --> 00:04:52,080 Speaker 1: a bit while I'm in Paris and trying to juggle 83 00:04:52,120 --> 00:04:54,000 Speaker 1: all of the balls and handle all the things and 84 00:04:54,040 --> 00:04:56,840 Speaker 1: schedule meetings for the following week, and then also make 85 00:04:56,880 --> 00:04:58,800 Speaker 1: sure we're getting to our Eiffel Tower tour. 86 00:04:58,880 --> 00:04:59,080 Speaker 2: Wow? 87 00:04:59,160 --> 00:05:01,760 Speaker 1: Say that five times fast on time, of course, because 88 00:05:01,760 --> 00:05:04,000 Speaker 1: that's what I do, and I am able to do 89 00:05:04,120 --> 00:05:06,720 Speaker 1: that because I take care of me. There are a 90 00:05:06,760 --> 00:05:09,360 Speaker 1: lot of pieces to this puzzle on how we live 91 00:05:09,680 --> 00:05:13,159 Speaker 1: a healthier, happier, more motivated life. And it's not just 92 00:05:13,200 --> 00:05:15,640 Speaker 1: the physical, it's not just the mental, it's not just 93 00:05:15,640 --> 00:05:19,600 Speaker 1: the spiritual, it's how it all works together. And so 94 00:05:20,000 --> 00:05:23,840 Speaker 1: my listener question for you this week is how can 95 00:05:23,880 --> 00:05:26,359 Speaker 1: you take care of you? What can you do for 96 00:05:26,440 --> 00:05:29,039 Speaker 1: yourself when life feels hectic? And I know right now 97 00:05:29,080 --> 00:05:31,760 Speaker 1: for many of us, but the holidays coming up, it 98 00:05:31,800 --> 00:05:35,719 Speaker 1: is hectic. What can you do for yourself to give 99 00:05:35,760 --> 00:05:39,560 Speaker 1: back to yourself, to put your own oxygen mask on? 100 00:05:40,120 --> 00:05:43,160 Speaker 2: First? How can you take care of you? And let 101 00:05:43,200 --> 00:05:43,440 Speaker 2: me know? 102 00:05:43,680 --> 00:05:47,200 Speaker 1: Hit me with your tags, your comments, share this episode 103 00:05:47,440 --> 00:05:51,080 Speaker 1: perhaps in your Instagram story, and let me know what 104 00:05:51,120 --> 00:05:51,520 Speaker 1: you're doing. 105 00:05:51,920 --> 00:05:52,840 Speaker 2: How are you taking care of you? 106 00:05:53,520 --> 00:05:58,039 Speaker 1: And now a listener question, Hey, Emily, I always love 107 00:05:58,080 --> 00:06:00,680 Speaker 1: tuning into your show on Mike Commute and I'm really 108 00:06:00,720 --> 00:06:04,400 Speaker 1: appreciative of everything that you do for your community. I 109 00:06:04,520 --> 00:06:07,640 Speaker 1: need to chime in here about the protein craze. All 110 00:06:07,720 --> 00:06:10,000 Speaker 1: of my friends are stressing me out, making me feel 111 00:06:10,000 --> 00:06:12,520 Speaker 1: like I'm not eating enough protein, and I just need 112 00:06:12,560 --> 00:06:14,880 Speaker 1: to know how much is the right amount and is 113 00:06:14,920 --> 00:06:17,200 Speaker 1: there such a thing as too much? 114 00:06:17,680 --> 00:06:18,000 Speaker 2: Again? 115 00:06:18,279 --> 00:06:20,839 Speaker 1: Love the show and thank you so much for everything 116 00:06:20,880 --> 00:06:26,240 Speaker 1: you do. Oh dear, Yes, this is the high protein 117 00:06:26,240 --> 00:06:30,279 Speaker 1: craizes everywhere. There is some good reason to it. I mean, listen, 118 00:06:30,320 --> 00:06:35,159 Speaker 1: Protein's your bodies MVP, and I think that oftentime we 119 00:06:35,240 --> 00:06:38,080 Speaker 1: think that getting in a good amount of it is 120 00:06:38,200 --> 00:06:41,760 Speaker 1: just reserved for bodybuilders, But the fact is that it's 121 00:06:41,880 --> 00:06:45,680 Speaker 1: really essential. It is the building block for every cell. 122 00:06:46,240 --> 00:06:48,200 Speaker 1: The benefits that I want to focus on here when 123 00:06:48,200 --> 00:06:51,600 Speaker 1: we talk about the protein craze, however, are building muscle 124 00:06:51,760 --> 00:06:54,400 Speaker 1: and then staying full. So first of all, let's talk 125 00:06:54,400 --> 00:06:57,200 Speaker 1: about muscle and muscle mass. We need protein to repair 126 00:06:57,200 --> 00:07:00,360 Speaker 1: the muscle tissue we break down during every single workout out. 127 00:07:00,640 --> 00:07:03,159 Speaker 1: It's not a scary thing, but when you work a 128 00:07:03,240 --> 00:07:07,680 Speaker 1: muscle group, small tears occur, and those tears repair themselves 129 00:07:08,000 --> 00:07:12,280 Speaker 1: to help you get stronger. Now, as women, we start 130 00:07:12,360 --> 00:07:17,000 Speaker 1: losing muscle mass around age forty, and that's those are metabolism. 131 00:07:17,160 --> 00:07:21,200 Speaker 1: So adequate protein intake is our defense mechanism against that, 132 00:07:21,520 --> 00:07:26,360 Speaker 1: and it helps that muscle repair itself after these hard efforts. 133 00:07:26,400 --> 00:07:27,160 Speaker 2: Now, when it. 134 00:07:27,120 --> 00:07:32,000 Speaker 1: Comes to staying fuller for longer, protein is instrumental in that. 135 00:07:32,120 --> 00:07:35,200 Speaker 1: Protein When it does a little schooling for you, it 136 00:07:35,240 --> 00:07:39,280 Speaker 1: slows down digestion and then it will minimize those energy 137 00:07:39,320 --> 00:07:43,440 Speaker 1: dips that we all are frustrated with throughout our day, 138 00:07:43,440 --> 00:07:46,200 Speaker 1: which means that it's an incredible tool for appetite management. 139 00:07:46,560 --> 00:07:52,040 Speaker 1: You won't need to snack mindlessly if you fuel correctly. Now, 140 00:07:52,520 --> 00:07:54,760 Speaker 1: you were talking about how everyone's like there's no such 141 00:07:54,800 --> 00:07:55,920 Speaker 1: thing as too much protein. 142 00:07:57,600 --> 00:07:59,400 Speaker 2: That's not exactly true. 143 00:07:59,480 --> 00:08:02,520 Speaker 1: It be hard to eat so much protein in one 144 00:08:02,560 --> 00:08:05,000 Speaker 1: day that you're really being detrimental to your body. The 145 00:08:05,080 --> 00:08:07,559 Speaker 1: danger isn't in the protein itself. The danger is getting 146 00:08:07,560 --> 00:08:10,880 Speaker 1: too focused on let's call it like the single macro. 147 00:08:11,000 --> 00:08:14,320 Speaker 1: So when people go high protein, they're eating bars and 148 00:08:14,760 --> 00:08:17,040 Speaker 1: doing protein powder and like leaning into things that are 149 00:08:17,120 --> 00:08:21,720 Speaker 1: highly processed, and when doing that, it can be commonplace 150 00:08:21,720 --> 00:08:24,520 Speaker 1: to ditch important things. We're talking whole greens and vegetables 151 00:08:24,760 --> 00:08:28,120 Speaker 1: and the fiber that comes from those. So what I 152 00:08:28,120 --> 00:08:30,440 Speaker 1: want to echo is that the quality of your protein 153 00:08:30,440 --> 00:08:33,280 Speaker 1: matters more than the quantity. I'll say that again, the 154 00:08:33,400 --> 00:08:36,520 Speaker 1: quality of your protein matters more than the quantity. So 155 00:08:37,000 --> 00:08:40,000 Speaker 1: you're choosing lean, whole food sources like fish and chicken 156 00:08:40,040 --> 00:08:43,000 Speaker 1: and eggs and beans and lentils. 157 00:08:43,040 --> 00:08:44,040 Speaker 2: I think those are most of them. 158 00:08:44,559 --> 00:08:48,640 Speaker 1: And also if you are someone who has pre existing 159 00:08:48,679 --> 00:08:52,800 Speaker 1: kidney issues, kidney issues can be something that really come 160 00:08:52,960 --> 00:08:56,280 Speaker 1: to the forefront. If you're loading up on protein, make 161 00:08:56,320 --> 00:09:00,280 Speaker 1: sure you talk to your doctor about your diet. It. 162 00:09:01,000 --> 00:09:04,120 Speaker 1: Before I stop spinning game on this, I do want 163 00:09:04,120 --> 00:09:08,720 Speaker 1: to say also that the basic requirement is point eight 164 00:09:08,800 --> 00:09:12,040 Speaker 1: grams of protein per kilogram of body weight, and that's 165 00:09:12,120 --> 00:09:15,199 Speaker 1: the bare minimum for a sedentary person just to survive. 166 00:09:15,679 --> 00:09:18,839 Speaker 1: I know many of you are super active, so if 167 00:09:18,880 --> 00:09:22,199 Speaker 1: you are running or lifting or actively trying to build 168 00:09:22,200 --> 00:09:25,120 Speaker 1: and maintain muscle, the goal is closer to like one 169 00:09:25,200 --> 00:09:28,560 Speaker 1: point two to one point seven grams of protein per 170 00:09:28,679 --> 00:09:32,280 Speaker 1: kilogram of body weight per day. Now, let me translate 171 00:09:32,320 --> 00:09:35,080 Speaker 1: that for a one hundred and fifty pound woman, that's 172 00:09:35,240 --> 00:09:38,559 Speaker 1: closer to between eighty two and one hundred and sixteen 173 00:09:38,640 --> 00:09:41,679 Speaker 1: grams of protein a day. Now, I know your head 174 00:09:41,720 --> 00:09:43,960 Speaker 1: is spinning. There's a lot of numbers I'm spinning out here. 175 00:09:44,720 --> 00:09:49,040 Speaker 1: The rule of thumb I keep for myself is I'm 176 00:09:49,200 --> 00:09:53,000 Speaker 1: aiming between twenty and thirty grams of protein per sitting 177 00:09:53,559 --> 00:09:56,480 Speaker 1: for each meal, and then supplementing that in like a 178 00:09:56,559 --> 00:09:58,720 Speaker 1: mid morning snack and a mid afternoon snack. 179 00:09:59,240 --> 00:10:00,560 Speaker 2: That's the way that I think about it. 180 00:10:00,920 --> 00:10:04,760 Speaker 1: I don't like really really dial in on macros. But 181 00:10:04,800 --> 00:10:06,959 Speaker 1: I do pay attention to how much I'm getting because 182 00:10:07,320 --> 00:10:09,320 Speaker 1: I like to feel strong in my body, and I've 183 00:10:09,400 --> 00:10:14,920 Speaker 1: noticed some really great adaptations when I fuel for my performance, 184 00:10:15,040 --> 00:10:18,040 Speaker 1: especially now that I'm dialed in on weight training and 185 00:10:18,040 --> 00:10:22,000 Speaker 1: strength training. Who that felt like a sprint? I hope 186 00:10:22,000 --> 00:10:24,760 Speaker 1: this is helpful for contacts. I do have a Level 187 00:10:24,800 --> 00:10:28,679 Speaker 1: one Precision Nutrition certification, although I am nowhere near as 188 00:10:28,760 --> 00:10:32,239 Speaker 1: qualified as someone like a registered dietitian or a nutritionist. 189 00:10:32,360 --> 00:10:35,320 Speaker 1: So please, if you want to talk on a one 190 00:10:35,440 --> 00:10:38,720 Speaker 1: on one basis with a qualified expert, they will be 191 00:10:38,800 --> 00:10:42,920 Speaker 1: the person that can really help you zero in on 192 00:10:43,360 --> 00:10:48,079 Speaker 1: the right macros the right amounts for you. Make sure 193 00:10:48,320 --> 00:10:50,480 Speaker 1: you're following along with Hurdle over on social It's at 194 00:10:50,520 --> 00:10:53,000 Speaker 1: Hurdle Podcast. I'm over at Emily Body and if you 195 00:10:53,000 --> 00:10:55,679 Speaker 1: yourself have a listener question, I am all ears. I 196 00:10:55,679 --> 00:10:58,720 Speaker 1: would love to answer it on the show. Head on 197 00:10:58,800 --> 00:11:02,320 Speaker 1: over to email me with it at Hello at Hurdle 198 00:11:02,440 --> 00:11:06,920 Speaker 1: dot us. Another Hurdle conquered. Catch you guys next time.