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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. And

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Speaker 1: a friend reached out to me recently texted me a

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Speaker 1: nutrition question, kind of comment observation. Wanted to know what

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Speaker 1: I thought. They said that they were following a website,

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Speaker 1: a program, a person, and that this person was telling

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Speaker 1: him that fruit and vegetables we're bad for you. And

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Speaker 1: let me just read the exact text I received from

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Speaker 1: this friend. He is talking about this fitness guru whatever

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Speaker 1: you wanna call the person, I'll call him charlottean but uh,

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Speaker 1: and I quote this is what the person texted me

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Speaker 1: that he was being told eating too much fruit is

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Speaker 1: bad because fructose is bad for you. Vegetables. Also, he

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Speaker 1: says most trainers and dietitians don't know about fructos. So

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Speaker 1: that was the text from the friend. Explained to me

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Speaker 1: what information he was getting from this program, website, fitness person.

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Speaker 1: And I said, time for a show, not only time

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Speaker 1: for a show. Time to bring back for the third

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Speaker 1: time registered dietitian nutritionist Wendy earl Beck. She will now

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Speaker 1: be the only person to have been on the show

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Speaker 1: three times and for good reason. She's really smart, and

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Speaker 1: it's not just because we agree on the science. We

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Speaker 1: both follow the science. She has no bias. And I

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Speaker 1: originally found out about her through social media Twitter, I

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Speaker 1: think it was, and just watched what she said and

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Speaker 1: what she reacted to and how she reacted to it

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Speaker 1: with science and and just intelligence and again no bias,

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Speaker 1: just common sense and science and you know, looking at

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Speaker 1: what people could actually apply. So I not only what

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Speaker 1: I should say. Did this friend text me that he said,

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Speaker 1: you gotta listen. Here's here's the website. You gotta go

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Speaker 1: and listen to the guy. And I said, you know,

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Speaker 1: twenty years ago I would have not today. And you

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Speaker 1: may say, well, why not. You gotta get that information.

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Speaker 1: I did go to the website because I wanted to

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Speaker 1: see what his credentials were. I couldn't find it. Now,

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Speaker 1: I'm sure if I went to the video he also

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Speaker 1: sent a YouTube video, I'm sure I could find where

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Speaker 1: he was speaking, but conspicuously absent from this slick, slick

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Speaker 1: website on exercise and nutrition and just who's the person

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Speaker 1: behind it? Who are you listening to? Really well done website.

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Speaker 1: Give him credit, but I don't need to listen to

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Speaker 1: yet another charlatan speak about things they don't know about

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Speaker 1: that so directly contradicts science, and science isn't perfect, but

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Speaker 1: he's way off the mark. And we'll tell you why

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Speaker 1: when I bring Wendy on. But that's where we're starting from.

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Speaker 1: I'm not gonna talk about vegetables today, although I might

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Speaker 1: come up as well, because I'm gonna give her she

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Speaker 1: doesn't have the direct quote. But I reached out here

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Speaker 1: and said, Wendy, I need to have you back on

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Speaker 1: because we need to talk about fruit. And and this

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Speaker 1: isn't the only person who has said this to me.

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Speaker 1: I'm sure you've heard it. Some of you may believe

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Speaker 1: it fruits bad for you, sugar and fruits bad for you,

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Speaker 1: should avoid fruit. We're gonna tell you why that's not true,

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Speaker 1: not true, And it's so easy. You know the econoclass

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Speaker 1: in nutrition and exercise, the ones who got crunches are

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Speaker 1: bad for you. Never do this exercise ever. You know

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Speaker 1: what's interesting, it's never the ones you shouldn't do. It's

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Speaker 1: never the ones you actually that are dangerous. Those are

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Speaker 1: the ones people do more frequently. You know why, because

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Speaker 1: they're generally sexier and more complicated. It's the basic stuff.

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Speaker 1: Although crunch isn't very extreme, but it's always going against

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Speaker 1: the conventional wisdom. Don't eat fruit, don't eat if we

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Speaker 1: actually listed, and Wendy and I might just do that,

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Speaker 1: all the foods you're told not to eat, there's nothing left.

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Speaker 1: There's nothing left. And as Matt Fitzgerald said when I

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Speaker 1: had him on, the mere fact that there are so

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Speaker 1: many contradictory diet plans one way to eat tells you what.

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Speaker 1: There is no one way, and that so many of

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Speaker 1: them are so wrong. And so Wendy and I are

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Speaker 1: going to discuss is fruit really bad for you? And

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Speaker 1: I'm sure it'll go sideways and we'll talk about other

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Speaker 1: things as well. We're gonna bet. There's actually part of

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Speaker 1: the email I said to her, I gotta have you

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Speaker 1: on and we both have to bet. All right, quick

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Speaker 1: break when we come back registered dietitian nutritionists friend of mine,

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Speaker 1: Wendy Pearl back, We'll be right back, all right. As

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Speaker 1: I said in the intro, had to call Wendy and

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Speaker 1: get Wendy back on the show after receiving this text

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Speaker 1: from a friend. And you know what I feel for

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Speaker 1: this friend because he's somewhat susceptible to these kind of

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Speaker 1: you know, just ridiculous ridiculous fitness Charlottean's nutrition Charlottean. So

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Speaker 1: Wendy is here, let me give you her bio. And

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Speaker 1: by the way, third third time, third pete three pete yes, well,

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Speaker 1: I for very good reason, and let me give the

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Speaker 1: bio quickly. Wendy Arlbeck is a registered dietitian, certified nutritionists.

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Speaker 1: Sports nutritionists should say both. I'm gonna say both. Utilizes

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Speaker 1: evidence based science really important people to tailor nutrition programs

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Speaker 1: for athletes to optimize performance, minimize health risks, and enhance

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Speaker 1: recovery from training while focusing on injury prevention, all really

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Speaker 1: important things that we talked about here right when you

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Speaker 1: partners with parents, sports performance staff, special needs and recreational

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Speaker 1: athletes to offer nutritional guidance and optimal athletic performance in

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Speaker 1: lifestyle plans. Wendy is based in Grand Rapids, Michigan, and

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Speaker 1: she is the founder of Nutrition with Wendy, LLC. And

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Speaker 1: only throw out the website right away, Nutrition with Wendy,

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Speaker 1: And that's Wendy with an I dot com Twitter, Wendy

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Speaker 1: Earl Beck I r L. You'll see it in the always.

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Speaker 1: I keep saying this one day and it's like, now

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Speaker 1: we're in a world where they see it on the uh,

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Speaker 1: on their phone whatever. But yeah, so Twitter is Wendy

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Speaker 1: Earl Beck, and Nutrition with Wendy is Instagram. So go

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Speaker 1: to all three of those places. And Wendy, thank you

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Speaker 1: so much for literally in a day, I said you

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Speaker 1: gotta come on tomorrow. So thank you. Oh well, thank

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Speaker 1: you so much for having me, Tom. I mean, any

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Speaker 1: opportunity to speak with you and your followers. You're just

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Speaker 1: a wealth of knowledge. And I will say, though, um,

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Speaker 1: other people, I'm sorry, Uh, Tom is great. So if

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Speaker 1: I've said no to you recently, um, I'm just kidding. No,

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Speaker 1: just a blessing. Thanks Tom for having me and you're

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Speaker 1: keeping me in suspense now and more than you for

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Speaker 1: all your podcast hosts out there that asked her to

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Speaker 1: be on uh tough luck. But yes, my eco, no

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Speaker 1: you are you know I said it in the outer

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Speaker 1: the intro, and I will say in the outro as well, Um,

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Speaker 1: you know the evidence based science and you're you don't

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Speaker 1: have a bias, and that's what you know drew me

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Speaker 1: to you. When I first saw your Twitter posts, I

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Speaker 1: think they were and just science based and you know,

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Speaker 1: common sense and no bias and out to help people.

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Speaker 1: And Wendy, I, I still see and I haven't, and

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Speaker 1: we both will talk about it. The frustration with all

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Speaker 1: of the bad information out there, including this, So let's

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Speaker 1: get right to it. I read it during the intro.

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Speaker 1: I'm gonna do it again because you haven't heard it.

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Speaker 1: So the text I received, Wendy was the guy is

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Speaker 1: quoting from this fitness nutrition guru eating too much fruit

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Speaker 1: is bad because fructose is bad for you vegetables. Also,

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Speaker 1: he says most trainers and dietitians don't know about fructose.

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Speaker 1: I I like, I had to put my phone down

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Speaker 1: and I get these all day long, as I'm sure

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Speaker 1: you do as well, and it's so frustrating. I mean,

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Speaker 1: where do we start? Where do we start? Oh that's

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Speaker 1: a lot to unpack. I'm just kind of like literally

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Speaker 1: as you were just when you dropped fruit too, So

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Speaker 1: I was like, oh, here we go. I just rolled

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Speaker 1: my eyes, you know, rudely rolled eyes. Um. I first

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Speaker 1: and foremost time my initial knew jerk responses. You know,

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Speaker 1: all of this depends. Context is so important, you know,

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Speaker 1: because fruit in abundance. Right, too much sugar can be

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Speaker 1: problematic for people that are already you know, dealing with

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Speaker 1: ailments poor regulation of blood glucose levels. But before we

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Speaker 1: jump into the signs of it and kind of unpacking that,

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Speaker 1: I would argue that, first and foremost, people don't eat

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Speaker 1: enough fruits or vegetables, and I think that fruit is vilified,

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Speaker 1: and I think it's really unfortunate that people are, you know,

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Speaker 1: tossing out fruit toast and glucose and deck stros. You know,

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Speaker 1: these these sugars right, that they don't really even understand

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Speaker 1: from a lecular level what they are and how they're

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Speaker 1: processed within the body. So I would just, you know,

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Speaker 1: from a more simple level, I would argue, Okay, why

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Speaker 1: are we demonizing something that, first and foremost has so

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Speaker 1: many beneficial effects, right, Decreasing chronic diseases, reducing inflammation, positive

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Speaker 1: effects on our heart health. I mean, the antioxidants, The

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Speaker 1: fact that a lot of people are under consuming fruits.

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Speaker 1: There's a recent survey that was delivered by the USDA

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Speaker 1: that people are only getting about point eight cups of

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Speaker 1: fruit and the recommendation is a cup and a half

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Speaker 1: to two. So I know, a lot of people dislike

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Speaker 1: the recommendations, but if we actually follow those recommendations, we

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Speaker 1: could live a healthier life. And people tend to blame

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Speaker 1: fruit for their weight gain, when really they should be

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Speaker 1: looking at the cupcakes, the cakes, the processed carbohydrates and sugars. Right,

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Speaker 1: So sugar is sugar. It doesn't matter if it comes

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Speaker 1: from a fruit or if it comes from a candy bar.

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Speaker 1: The differences with at fruit, you're getting a ton of nutrients,

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Speaker 1: are getting fiber, You're getting significant amounts of water. And

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Speaker 1: we know too that when you have fiber and those

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Speaker 1: additional nutrients, it slows the release of our insulin, you know,

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Speaker 1: in the rise of blow glucose levels, Which is why

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Speaker 1: people demonize fruit toast because they have this complete misunderstanding

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Speaker 1: of what actually happens when fruit toast enters the body. Um.

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Speaker 1: They'll say, oh, it fled your liver, it bypasses all

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Speaker 1: these steps, and we understand from uh, you know, a

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Speaker 1: metabolic pathway, that that's not always the case, especially when

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Speaker 1: there's fiber involved. So the sugar from a banana, because

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Speaker 1: bananas are rich and fruit toast um is going to

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Speaker 1: be processed differently. Um in a sense because of the

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Speaker 1: fiber because of the nutrient composition within that package along

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Speaker 1: with the water as well, versus straight gummy bears. So

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Speaker 1: it's the fact that you're getting this delightful package I'll

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Speaker 1: call it like a present because it has again all

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Speaker 1: those anti cancer, anti inflammatory effects versus the sugar from

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Speaker 1: the gummy bears. That the candy is going to cause inflammation.

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Speaker 1: It's not going to contain fiber. It's not going to

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Speaker 1: slow the release of insulin. You know in your blood

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Speaker 1: glucose levels will become vastly out of control. So that

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Speaker 1: is my first knee jerk response. I know that's a lot,

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Speaker 1: but I get so passionate because I have this conversation

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Speaker 1: probably every other day, so I feel like I already

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Speaker 1: have kind of an elevator speech for it, and the

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Speaker 1: perfect one. I mean, you know, boom, knock out punch

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Speaker 1: right there. And I want to rewind all the way

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Speaker 1: to your first sentence because it's so important and it's

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Speaker 1: what you're you're gonna You're gonna go. I wasn't even

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Speaker 1: meaningful you said it depends and Wendy, I've talked about

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Speaker 1: this so much recently because what I've noticed over the

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Speaker 1: years when you talk to really smart people like yourself

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Speaker 1: or Dr Brad Schoenfeld or you know whomever. The top

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Speaker 1: experts that I have on this show. They start every

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Speaker 1: question I asked them with it depends because it does. So.

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Speaker 1: In other words, when someone says to me, how many

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Speaker 1: times a week should I work out? My answer is

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Speaker 1: gonna be it depends. It depends on what your goals are.

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Speaker 1: It depends on what you're going to do, It depends

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Speaker 1: on you know. So it depends when you have these

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Speaker 1: people who say, well, here's exactly what you're gonna do,

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Speaker 1: be where you go. Wait a minute, There's so many

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Speaker 1: other factors, not the least of which is like, again,

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Speaker 1: what do you want to do? You know? What do

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Speaker 1: you like? So? Right then and there like you know,

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Speaker 1: your credibility for everyone should just skyrocket, not that you know,

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Speaker 1: just unbelievable and yeah, I mean so much there and

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Speaker 1: then I wrote down scribbled notes, is you as you went?

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Speaker 1: Not enough? Right? So it's like when they have all

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Speaker 1: these studies Wendy about exercise, how much is too much?

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Speaker 1: That's not the problem, right, We're not most people, the

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Speaker 1: vast majority and then are not doing too much exercise.

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Speaker 1: Same thing with fruit and vegetables, right, So but I

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Speaker 1: love that like diabetic people. I mean, there's other considerations,

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Speaker 1: but you kind of knocked it out of the park

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Speaker 1: right there. Um, And let's just really quickly. I don't

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Speaker 1: want to go too far here, but you mentioned it.

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Speaker 1: It's worth mentioning sugar is sugar like that confuses people, right,

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Speaker 1: Your money doesn't really know a gov versus right, although

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Speaker 1: when you have it with different compounds, as you said,

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Speaker 1: that's what changes it. Yes, that is correct. So first off,

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Speaker 1: I have to compliment. Yes, I again, you are someone

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Speaker 1: that everybody should be following. So when I share out

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Speaker 1: your podcast and information to my followers are like, oh

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Speaker 1: my goodness, I can't believe I've ever heard of this guy.

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Speaker 1: And I said, yes, Tom is amazing because you do

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Speaker 1: put out great content and it does depend. I love

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Speaker 1: a lot of the exercises that you've provided throughout the

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Speaker 1: quarantine too, of things you can do at home that

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Speaker 1: are practical, right and functional And I hate that word

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Speaker 1: in a sense, but us say it just for the

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Speaker 1: sense of everyone is sitting in front of their desks,

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Speaker 1: so just being able to get up for five minutes

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Speaker 1: and do some body weight stuff creates that blood flow

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Speaker 1: and it can help people be healthier and more productive

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Speaker 1: and reducing you know, some of the mental health challenges.

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Speaker 1: So sidebar there. I had to compliment you on that. Um, yeah,

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Speaker 1: you're welcome, and uh just kind of you know, further

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Speaker 1: egg damining what you said about, Yeah, sugar is sugar.

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Speaker 1: The difference really is is when you pair that with

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Speaker 1: a protein too, right, because that also slows the relate

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Speaker 1: of you know, our blood glucose rising. And some of

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Speaker 1: these people that really you know, vilify fruit. It's because

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Speaker 1: they're all about well, insulin and sugar and blood glucose,

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Speaker 1: this and that and the other thing. And really what

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Speaker 1: we need to be mindful of here. We're not saying

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Speaker 1: eat just an apple or eat just a banana, my

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Speaker 1: and I know you're the same way. I always say

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Speaker 1: a balanced plate is a healthy plate because if we

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Speaker 1: have a balanced plate, a balanced snack with a protein

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Speaker 1: and carbohydrate or a healthy fat and a protein, then

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Speaker 1: we get a stabilization in our blood glucose levels, which

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Speaker 1: drives our cognition, our focus, our appetite has a better regulation.

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Speaker 1: We aren't getting these ridiculous cravings because we have right

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Speaker 1: fed the body we've nourished it. Our brain is receiving

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Speaker 1: the nutrition that it needs. And obviously we know this

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Speaker 1: that our brain and muscles rely upon sugar carbohydrates, right,

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Speaker 1: that is our desired fuel subst Right, that is consistent

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Speaker 1: in the literature. And I know to this day people

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Speaker 1: are still going to argue about it that oh, we

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Speaker 1: can use fat, and that gets into the whole you know,

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Speaker 1: it's not efficient though. We we can't break down fat

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Speaker 1: as quickly as we can carbohydrate for fuel for our muscles,

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Speaker 1: for activity, our brain, et cetera. So again I'm getting tangentle,

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Speaker 1: but not so. The benefits of fruit are just so important.

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Speaker 1: And it's frustrating Tom because this text. You know, when

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Speaker 1: I hear this, I heard it one time and I'm

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Speaker 1: just like, I kind of blacked out. I was like, no,

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Speaker 1: you know when I hear this, because people take it

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Speaker 1: out of context. And then you have athletes who have

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Speaker 1: really active adults actually you know that are doing a

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Speaker 1: lot of training. Um. I work with quite a few

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Speaker 1: tray athletes too, So when they hear things like this,

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Speaker 1: you know, without all that you know, knowledge and confidence

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Speaker 1: in what they're doing, they think, oh, no, I shouldn't

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Speaker 1: be eating fruit, So then they start, you know, restricting

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Speaker 1: and cutting out an entire food group, and they're missing

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Speaker 1: out on key micronutrients that are found in fruit that

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Speaker 1: are co factors for macro nutrient. Right. Our fats, cards

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Speaker 1: and proteins are macronutrient metabolism. So it's it's super important

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Speaker 1: that we don't take any of this out of context.

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Speaker 1: And it always does depend but even diabetics too can

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Speaker 1: benefit from consuming fruit because of the fiber, because of

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Speaker 1: the polyphenols, right, the corserratin too, that's found in blueberries

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Speaker 1: and apples. Right, it's all beneficial for decreasing inflammation and

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Speaker 1: fighting disease. And there's significant studies out there. We can

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Speaker 1: go to the Journal of Diabetes Investigation or even the

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Speaker 1: European Journal of Nutrition and they've linked fruit intake with

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Speaker 1: a decrease risk of developing diabetes and cancer, as well

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Speaker 1: as decreasing blood pressure and heart disease. I mean, come on,

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Speaker 1: you know, we've got to look at the longevity piece. Right,

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Speaker 1: It's all these working, moving pieces, and that's why we

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Speaker 1: make everything so simple yet so complicated, Like we need

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Speaker 1: we need to look back at the recommendations and say

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Speaker 1: what's the whole day look like? Here are we over

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Speaker 1: indulging in cakes, cookies, ice cream outside of our our

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Speaker 1: main meals. It's frustrating when people blame fruits and then

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Speaker 1: even starchy vegetables like sweet potatoes for their facting when no,

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Speaker 1: you just over consumed in excess discretionary calories like those sweets, right,

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Speaker 1: So why would we blame that banana that's nine D

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Speaker 1: calories packed with a ton of fiber and all these

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Speaker 1: nutrients when really, how about it's the two bowls of

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Speaker 1: ice cream that you had after dinner. Why can't that

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Speaker 1: be the problem? Exactly? And you know what I wrote

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Speaker 1: down is so much we should do a five hour

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Speaker 1: show every time you're on. Uh just I scribbled down

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Speaker 1: after I wrote, you know the quote from the text,

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Speaker 1: trainers are not nutritionist people. Trainers are not say it

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Speaker 1: over and over to be trainers are not nutritions. Then

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Speaker 1: I wrote, most trainers don't even know basic exercise science.

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Speaker 1: So you know, the wheelhouse they're supposed to be, the

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Speaker 1: lane they're supposed to stay in, they don't really know

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Speaker 1: much about that. And just being honest, spent many years

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Speaker 1: decades in the industry. And then when they start talking

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Speaker 1: about nutrition. Oh my gosh. And the problem my final

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Speaker 1: point on that actually then when they wrote if your

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Speaker 1: nutritionist doesn't know about fructose, they're not a nutritionist, right,

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Speaker 1: I mean, this guy, give me a break. The problem

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Speaker 1: I see, and I'm sure you'd agree, and you kind

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Speaker 1: of hit on it is people get a little bit

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Speaker 1: of you know, trainer like this or whatever he is.

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Speaker 1: I don't even know what he is. They get a

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Speaker 1: little bit of information and they blow it up and

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Speaker 1: they made themselves sound really smart. Let me give you

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Speaker 1: a really simple yet powerful example they just experienced. There

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Speaker 1: was a nutritionist, not Wendy obviously, who was on social

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Speaker 1: media and to the cred date a little bit of information.

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Speaker 1: So a new study out about burning calories in the cold, right,

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Speaker 1: how the body reacts, and she said you burn four

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Speaker 1: times the amount of calories in the cold. It's not true, people,

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Speaker 1: so a little bit. If you look at the studies,

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Speaker 1: it was actually about I don't know if you looked

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Speaker 1: at this, Wendy, it's so interesting. It was basically an

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Speaker 1: outward bound type program where people were shivering, right, so

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Speaker 1: they weren't exercising, they were spending a lot of time

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Speaker 1: outside because the bottom line is once you first of all,

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Speaker 1: and this woman was actually outside exercus walking, she was

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Speaker 1: bundled up. So once you bundle up, you're no longer

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Speaker 1: cold people, and once you start exercising, you're no longer

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Speaker 1: cold either, right, the core body temperature. So that's a

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Speaker 1: great example of taking some science about brown fad about shivering.

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Speaker 1: It's the shivering reflex that is burning to calories. So

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Speaker 1: once you warm up, you're no longer in that state.

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Speaker 1: So that's just an example that I use now about

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Speaker 1: what Wendy and I are talking about with fructoset And

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Speaker 1: it's not in a vacuum, as Wendy saying, right, talk

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Speaker 1: a little bit more because people don't get once you

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Speaker 1: start to, like I've seen you, Wendy, you say, have

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Speaker 1: an apple with some peanut butter. Right, have a banana

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Speaker 1: with some you know whatever, another protein. So combining makes

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Speaker 1: a huge difference. M wow, that's a really great example.

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Speaker 1: Time I have to I kind of scribbled that down.

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Speaker 1: I'm gonna have to give you credit to that when

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Speaker 1: I share it with other people. It's a fantastic you know,

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Speaker 1: the causation versus correlation and leaving the science up to

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Speaker 1: the experts, right, And it's just kind of like relating it.

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Speaker 1: Not to talk about the the undisclosed virus that's amongst us,

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Speaker 1: but people who all of a sudden become epidemologists overnight,

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Speaker 1: it's just wild to me. So it's like the same

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Speaker 1: thing with nutrition and and you see all the stuff

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Speaker 1: out there about sugar and vitamin D and zinc, and

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Speaker 1: a lot of people are are becoming overnight experts, and

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Speaker 1: I just, you know, I just wish people would stay

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Speaker 1: in their lane. I definitely have learned. I will say

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Speaker 1: this humbly in my experience to talk about the trainer.

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Speaker 1: When I was a young punk. I was twenty years

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Speaker 1: old when I became at ten ninety nine uh CPT,

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Speaker 1: and I was going through my first undergrad and I

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Speaker 1: was a trainer thinking, oh, yeah, I know all these things,

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Speaker 1: and most certainly I was telling a lot of my

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Speaker 1: clients too that hey, you should be reducing your fruit

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Speaker 1: intake because of all the sugar. I didn't know what

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Speaker 1: I know now, and I wish I could go back

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Speaker 1: and kick my own butt and to just leave it

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Speaker 1: to the experts. But I will say that I completely understand,

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Speaker 1: you know, the competition out there for many trainers and

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Speaker 1: nutritionists you know, not registered dietitians. Same thing with exercise physiologists.

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Speaker 1: Everybody wants to become the expert. Everybody wants to have

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Speaker 1: the solution. But I would just argue, you know, just

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Speaker 1: for the best interests of the population, the young athletes,

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Speaker 1: the athletes, the the people that are struggling out there,

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Speaker 1: the consumers, you know, don't pray on their desperations and

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Speaker 1: claim to be something that you're not. That's that's doing

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Speaker 1: them a disservice and our profession. Um. So you'll be

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Speaker 1: more respected if you reach out to an expert in

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Speaker 1: their respected area and say, hey, I have this person,

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Speaker 1: I have this question. You know what's your desired response?

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Speaker 1: You know, what would you do? I need some assistance

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Speaker 1: so that can help build your rapport as a trainer

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Speaker 1: and earn you more revenue and then plus of course

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Speaker 1: help the person. Right, We're all here to help the person.

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Speaker 1: So let's just do our due diligence, um. And a

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Speaker 1: byproduct of that will be you can increase your business. UM.

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Speaker 1: So I will get off that pedestal um and talk

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Speaker 1: just a little bit more to about the context of fruit.

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Speaker 1: I really just want to touch on the benefits because

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Speaker 1: I feel like for a lot of athletes and people listening,

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Speaker 1: just selling them on portion sizes and understanding that, yeah,

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Speaker 1: if we pair it with a protein and we have

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Speaker 1: a balanced plate. I'm big on this, right eat the rainbow.

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Speaker 1: A colorful plate is a healthy plate. So having a

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Speaker 1: fourth of that plate be a lean protein, whether that

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Speaker 1: be three to four ounces in the context of a

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Speaker 1: deck of cards, and we know the benefits of greater

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Speaker 1: protein and take for not only aging adults that are

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Speaker 1: fighting off age related muscle loss, but even athletes that

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Speaker 1: are females too, So maybe increasing that to four to

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Speaker 1: six ounce is so a deck and a half of

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Speaker 1: you know, protein, for example, and then also having a

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Speaker 1: fist size which would be about a half a cup

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Speaker 1: to a cup depending upon the fruit. And you can

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Speaker 1: actually go to the U. S. D A or the

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Speaker 1: American Heart Association and you can learn all the portion

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Speaker 1: sizes of fruits, because obviously a banana is going to

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Speaker 1: be different than an apple. Uh, banana serving would be

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Speaker 1: six inches versus a apple would be about half a

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Speaker 1: cup medium sized, and same thing with blueberries about a

426
00:22:56,200 --> 00:22:58,400
Speaker 1: half a cup. But you always want to pair those

427
00:22:58,440 --> 00:23:02,040
Speaker 1: things as we complete the plate here, whole grain Again,

428
00:23:02,119 --> 00:23:05,320
Speaker 1: context is key and for a young adolescent athlete, they

429
00:23:05,320 --> 00:23:07,760
Speaker 1: definitely need that whole grain. If someone is overweight, they're

430
00:23:07,840 --> 00:23:09,760
Speaker 1: very sedentary, maybe they don't need the whole grain and

431
00:23:09,800 --> 00:23:12,600
Speaker 1: they can replace it with an additional serving of fruit

432
00:23:12,800 --> 00:23:15,560
Speaker 1: or starchy vegetable um, and make half the plate fruit

433
00:23:15,560 --> 00:23:18,160
Speaker 1: and vegetable. Right, But you always want to have balanced

434
00:23:18,160 --> 00:23:21,359
Speaker 1: plates and then balanced snacks. So the banana with the

435
00:23:21,400 --> 00:23:25,159
Speaker 1: string cheese, the blueberries with too hard boiled eggs, and

436
00:23:25,200 --> 00:23:26,960
Speaker 1: we've talked about eggs in the past too and her

437
00:23:27,359 --> 00:23:31,800
Speaker 1: amazing those are um but a big part of this too. Yes,

438
00:23:31,920 --> 00:23:34,280
Speaker 1: And as a dietician, it does depend. So if I'm

439
00:23:34,280 --> 00:23:37,600
Speaker 1: working with you know, Sally that's overweight versus Johnny who's

440
00:23:37,600 --> 00:23:40,800
Speaker 1: a young athlete. Johnny is training, you know, maybe twenty

441
00:23:40,800 --> 00:23:42,680
Speaker 1: hours a week, so he's going to have to consume

442
00:23:42,760 --> 00:23:47,360
Speaker 1: greater carbohydrates and more sugar, yes, and more fruit because

443
00:23:47,760 --> 00:23:51,240
Speaker 1: it helps reduce exercise induced inflammation, you know, it can

444
00:23:51,359 --> 00:23:53,879
Speaker 1: reduce some of the delayed onset muscle syndrome that some

445
00:23:53,880 --> 00:23:56,879
Speaker 1: of these athletes get that have multiple training sessions in

446
00:23:56,880 --> 00:23:59,119
Speaker 1: a week. But then also for Sally. Again, if she

447
00:23:59,440 --> 00:24:03,000
Speaker 1: has been eating chronically processed foods, she does have some

448
00:24:03,359 --> 00:24:05,960
Speaker 1: you know, inflammation going on within the body. And what's

449
00:24:05,960 --> 00:24:11,600
Speaker 1: tremendous about fruit, Tom, is that you know, blueberries, cherries, apples, pineapple,

450
00:24:11,760 --> 00:24:16,919
Speaker 1: all of these delicious, colorful fruits have antioxidants and they

451
00:24:16,960 --> 00:24:20,640
Speaker 1: can help reduce this inflammation, reduce this swelling, right, help

452
00:24:20,720 --> 00:24:26,719
Speaker 1: support the regeneration of ourselves, and of course, right, disease prevention, longevity. Right.

453
00:24:26,760 --> 00:24:28,600
Speaker 1: Not everyone's an athlete, but we all want to live

454
00:24:28,640 --> 00:24:31,880
Speaker 1: a healthy life for a really long time. So there's

455
00:24:31,920 --> 00:24:34,439
Speaker 1: really no reason to cut out fruits. So the verdict

456
00:24:34,440 --> 00:24:36,040
Speaker 1: on fruit is that it's healthy, and in fact, I

457
00:24:36,040 --> 00:24:38,960
Speaker 1: would encourage everyone to ensure that they eat at least

458
00:24:39,000 --> 00:24:41,760
Speaker 1: at a minimum one to one and a half servings

459
00:24:41,840 --> 00:24:44,200
Speaker 1: per day of fruits and then three to five servings

460
00:24:44,200 --> 00:24:47,439
Speaker 1: of vegetables. Yeah, I mean, if you go to so

461
00:24:47,560 --> 00:24:56,760
Speaker 1: much there, but again just to yeah, let me just

462
00:24:56,800 --> 00:24:58,840
Speaker 1: backtrack a tiny bit. Even when, and listen, I was

463
00:24:58,880 --> 00:25:01,800
Speaker 1: a trainer, you know, green behind the ears way back

464
00:25:01,800 --> 00:25:04,120
Speaker 1: when as well. But I would argue the difference, most

465
00:25:04,160 --> 00:25:06,879
Speaker 1: likely knowing what I know about you and myself at

466
00:25:06,880 --> 00:25:08,840
Speaker 1: the time, we both had open minds though I knew

467
00:25:08,880 --> 00:25:11,880
Speaker 1: what I didn't know, and I'm sure I was always studying,

468
00:25:11,960 --> 00:25:15,400
Speaker 1: always looking up, and if I didn't know something, I'd say,

469
00:25:15,440 --> 00:25:18,600
Speaker 1: let me find out. You know, that's gone right, especially

470
00:25:18,600 --> 00:25:21,400
Speaker 1: in the world of exercise, Wendy, where people are expected

471
00:25:21,400 --> 00:25:24,600
Speaker 1: to be a doctor of physical therapist, a psychologist and nutritionists.

472
00:25:24,680 --> 00:25:27,600
Speaker 1: It's like, oh my gosh, right, come on, so I

473
00:25:27,640 --> 00:25:29,760
Speaker 1: have to say that, you know, yes, we all learned

474
00:25:29,760 --> 00:25:32,480
Speaker 1: along the way. But it's the econoclass, right. That's the

475
00:25:32,520 --> 00:25:35,600
Speaker 1: problem is it's so easy to especially in the nutrition world,

476
00:25:35,600 --> 00:25:37,600
Speaker 1: to say this is so bad, you should never do it.

477
00:25:37,680 --> 00:25:40,040
Speaker 1: Then you're gonna get likes, then you're gonna get you know,

478
00:25:40,160 --> 00:25:42,639
Speaker 1: eyes on you and things like that. And when you

479
00:25:42,680 --> 00:25:45,880
Speaker 1: sell moderation, when you sell science like you and I are,

480
00:25:46,400 --> 00:25:49,919
Speaker 1: it's really difficult because it takes time and it doesn't

481
00:25:49,920 --> 00:25:54,040
Speaker 1: go against the conventional norms and against all the garbage

482
00:25:54,200 --> 00:25:58,159
Speaker 1: that is so loud, right, especially because of social media,

483
00:25:58,480 --> 00:26:01,240
Speaker 1: it's an uphill battle, more so than ever before. And

484
00:26:01,280 --> 00:26:05,600
Speaker 1: I see the frustration in your tweets. Uh. And that's

485
00:26:05,600 --> 00:26:07,119
Speaker 1: another reason I had you on because I was like,

486
00:26:07,119 --> 00:26:09,400
Speaker 1: we need to rand and and just get to that,

487
00:26:09,480 --> 00:26:13,320
Speaker 1: but yes, like I mean, my gosh, the Mediterranean diet

488
00:26:13,680 --> 00:26:16,080
Speaker 1: and there was that tweet I'm going to like the play.

489
00:26:16,320 --> 00:26:21,000
Speaker 1: Oh yeah, I didn't even go there. I'm laughing because

490
00:26:21,000 --> 00:26:23,320
Speaker 1: I'm literally going through the rolodex of this week of

491
00:26:23,440 --> 00:26:25,359
Speaker 1: what blew up. It's kind of like every week that

492
00:26:25,480 --> 00:26:28,239
Speaker 1: it's like a dumpster fire. We joke, but it's uh

493
00:26:28,560 --> 00:26:30,840
Speaker 1: tell him. I I love what you're saying about the

494
00:26:30,920 --> 00:26:33,720
Speaker 1: fact that you know, keeping an open mind, and I think, yes,

495
00:26:33,840 --> 00:26:36,720
Speaker 1: I agree, just because right we know, we still know

496
00:26:37,040 --> 00:26:40,320
Speaker 1: historically and consistent with the literature, but it still depends.

497
00:26:40,400 --> 00:26:43,280
Speaker 1: You know, application and science are totally different. That's great

498
00:26:43,320 --> 00:26:45,879
Speaker 1: that it's proven in science, but we also have that

499
00:26:46,000 --> 00:26:49,240
Speaker 1: behavioral aspect in which we can't control people. And plus

500
00:26:49,320 --> 00:26:51,320
Speaker 1: a lot of people really struggle with making some of

501
00:26:51,359 --> 00:26:55,040
Speaker 1: these changes that it's not practical. So when it's not practical,

502
00:26:55,200 --> 00:26:58,000
Speaker 1: it doesn't really matter at that point. So it's almost

503
00:26:58,040 --> 00:26:59,879
Speaker 1: like you have to meet them halfway. So someone is,

504
00:27:00,200 --> 00:27:02,520
Speaker 1: you know, gung ho on, I want to you know,

505
00:27:02,640 --> 00:27:04,879
Speaker 1: integrate some fasting into it, and they're like, this is

506
00:27:04,960 --> 00:27:07,159
Speaker 1: what I'm gonna do. It's like, Okay, how can I

507
00:27:07,200 --> 00:27:09,520
Speaker 1: as a practitioner, meet you halfway. I have an open mind,

508
00:27:09,560 --> 00:27:11,720
Speaker 1: this is what you want to do, you know. Indirectly

509
00:27:11,880 --> 00:27:13,520
Speaker 1: we can try and get them to do things a

510
00:27:13,560 --> 00:27:16,960
Speaker 1: little bit differently, but there's always you know, just context

511
00:27:17,080 --> 00:27:20,040
Speaker 1: is so key, and I just can't reinforce what you

512
00:27:20,119 --> 00:27:22,360
Speaker 1: said enough about we just have to meet them where

513
00:27:22,359 --> 00:27:24,159
Speaker 1: they're at and have that open mind of I'm not

514
00:27:24,240 --> 00:27:26,360
Speaker 1: sure on that. I'll get back to you, because there's

515
00:27:26,359 --> 00:27:28,480
Speaker 1: always a different perspective and we need we need to

516
00:27:28,560 --> 00:27:31,040
Speaker 1: honor that. Yeah, I love that you said that because

517
00:27:31,119 --> 00:27:33,320
Speaker 1: that is like the third component of this show and

518
00:27:33,600 --> 00:27:35,240
Speaker 1: what I do, and I would argue what you do.

519
00:27:35,760 --> 00:27:38,440
Speaker 1: There's the science, there's the anecdotal, and then there's what

520
00:27:38,560 --> 00:27:41,119
Speaker 1: the person likes, like what are they actually going to

521
00:27:41,240 --> 00:27:43,560
Speaker 1: do right? It doesn't matter if the science says if

522
00:27:43,600 --> 00:27:46,359
Speaker 1: you do this, you know you will absolutely gain muscle,

523
00:27:46,400 --> 00:27:48,880
Speaker 1: lose weight. If the person and goes for so much

524
00:27:49,119 --> 00:27:51,320
Speaker 1: they can't fit it in. So we have to figure

525
00:27:51,320 --> 00:27:53,680
Speaker 1: out the likes and dislikes. Wendy, I'm back in school

526
00:27:53,720 --> 00:27:57,800
Speaker 1: a Harvard program for graduate in motivation, you know, back

527
00:27:57,880 --> 00:28:00,399
Speaker 1: studying what I studied in my mind, and I'm loving it.

528
00:28:00,520 --> 00:28:04,240
Speaker 1: And it's it's never ending, right, intrinsic versus extrinsic, all

529
00:28:04,320 --> 00:28:06,720
Speaker 1: of that stuff. But what you're saying is is what

530
00:28:06,880 --> 00:28:09,399
Speaker 1: we're studying now. We have to find the person has

531
00:28:09,440 --> 00:28:11,600
Speaker 1: to find it on their own. You and I our goal.

532
00:28:11,760 --> 00:28:15,080
Speaker 1: Our job is to help them make the choice, not

533
00:28:15,160 --> 00:28:17,359
Speaker 1: make the choice, not preach to them not. I mean,

534
00:28:17,440 --> 00:28:19,600
Speaker 1: we can do these shows all the time. But what

535
00:28:19,720 --> 00:28:23,480
Speaker 1: I love about you another another you know thing is

536
00:28:23,560 --> 00:28:26,080
Speaker 1: that you live the life. And you know, if you

537
00:28:26,160 --> 00:28:29,240
Speaker 1: want to feel good and be happy and be strong

538
00:28:29,480 --> 00:28:32,360
Speaker 1: and as you said, live a long life. UM, probably

539
00:28:32,400 --> 00:28:35,159
Speaker 1: listen to some of this information right and apply what

540
00:28:35,280 --> 00:28:38,479
Speaker 1: you can. Oh ay men, you are speaking my language.

541
00:28:38,560 --> 00:28:40,600
Speaker 1: Another part of that too, Tom. And then I'm going

542
00:28:40,640 --> 00:28:42,200
Speaker 1: to remind you to try and think of you are

543
00:28:42,280 --> 00:28:45,720
Speaker 1: saying something. It's wonderful you have ton of you have

544
00:28:45,800 --> 00:28:48,120
Speaker 1: amazing ideas. But this when you said you forgot about it,

545
00:28:48,200 --> 00:28:49,480
Speaker 1: I want to I want you to think about that

546
00:28:49,560 --> 00:28:52,680
Speaker 1: while I I just promote this. Like. There's another thing

547
00:28:52,760 --> 00:28:55,560
Speaker 1: too about you know, some of these up and coming

548
00:28:55,680 --> 00:28:58,400
Speaker 1: influencers i'll call them because they lack any credentials, but

549
00:28:58,480 --> 00:29:01,640
Speaker 1: they have you know, over fifty followers. And then you

550
00:29:01,720 --> 00:29:04,240
Speaker 1: have people that are trying to promote, you know, evidence

551
00:29:04,320 --> 00:29:07,240
Speaker 1: based science and explaining you know, the fundamentals and the

552
00:29:07,360 --> 00:29:09,959
Speaker 1: nuts and bolts of getting quality sleep. And I promote

553
00:29:09,960 --> 00:29:11,840
Speaker 1: this all the time, about seven and nine hours of

554
00:29:11,920 --> 00:29:15,320
Speaker 1: sleep and why it's more important to prioritize your nutrition

555
00:29:15,520 --> 00:29:18,440
Speaker 1: versus doing a stupid training session. And when I say stupid,

556
00:29:18,520 --> 00:29:21,240
Speaker 1: I mean going and running five miles that are junk

557
00:29:21,400 --> 00:29:23,600
Speaker 1: because you're tired and you feel bad and it's going

558
00:29:23,640 --> 00:29:26,960
Speaker 1: to disrupt everything else. So just really looking at it

559
00:29:27,000 --> 00:29:29,760
Speaker 1: from a really basic standpoint that, um, we really need

560
00:29:29,800 --> 00:29:32,480
Speaker 1: to be mindful of the information that we're following, and

561
00:29:32,560 --> 00:29:35,160
Speaker 1: we need to filter that and just be careful. And

562
00:29:35,760 --> 00:29:38,640
Speaker 1: you know, again, just because it works well for you

563
00:29:38,840 --> 00:29:41,640
Speaker 1: tom or works well for you know me, um, doesn't

564
00:29:41,680 --> 00:29:44,080
Speaker 1: mean that it works well for Johnny who's looking to

565
00:29:44,160 --> 00:29:46,680
Speaker 1: take on a new fitness or health program. But I

566
00:29:46,760 --> 00:29:52,160
Speaker 1: would argue that we should not demonize fruit or starchy vegetables. Um,

567
00:29:52,320 --> 00:29:53,800
Speaker 1: And we just got to get back to the basics.

568
00:29:53,800 --> 00:29:55,480
Speaker 1: I always trying to sneak that in because I just

569
00:29:55,600 --> 00:29:58,680
Speaker 1: want people. I want people to be successful, and it

570
00:29:58,840 --> 00:30:01,640
Speaker 1: just pains me to see so many people struggle and

571
00:30:01,760 --> 00:30:04,520
Speaker 1: spin their wheels because their their diet, hopping there trying

572
00:30:04,560 --> 00:30:07,160
Speaker 1: all these things, and if they would just be consistent

573
00:30:07,320 --> 00:30:11,000
Speaker 1: with a few simple behaviors, they would be so successful.

574
00:30:11,080 --> 00:30:13,480
Speaker 1: And that would just, you know, from a practitioner standpoint

575
00:30:13,520 --> 00:30:15,560
Speaker 1: in human that would make me so happy to see

576
00:30:15,600 --> 00:30:19,000
Speaker 1: people get out of the diet dogma and to embrace. Hey,

577
00:30:19,080 --> 00:30:20,760
Speaker 1: I can have a cup of berries with my eggs

578
00:30:20,760 --> 00:30:22,640
Speaker 1: in the morning, and then I can have an apple

579
00:30:22,680 --> 00:30:24,960
Speaker 1: at lunch with some peanut butter and some string cheese,

580
00:30:25,360 --> 00:30:28,200
Speaker 1: and I can be happy and healthy and successful and

581
00:30:28,320 --> 00:30:31,360
Speaker 1: lose weight and whatever the goal is. So fruit, fruit

582
00:30:31,480 --> 00:30:33,960
Speaker 1: is definitely um it's not anecdotal that it's good for

583
00:30:34,040 --> 00:30:37,320
Speaker 1: you and healthy for you. It's it's definitely proven. Yeah,

584
00:30:37,440 --> 00:30:39,120
Speaker 1: let me throw out you know, we do a lot

585
00:30:39,200 --> 00:30:41,800
Speaker 1: of studies here. You referenced a couple and I grabbed

586
00:30:41,880 --> 00:30:44,600
Speaker 1: just one. There's so many, but it's recent American Journal

587
00:30:44,840 --> 00:30:49,280
Speaker 1: of Clinical Nutrition, September two nine, Improving fruit and vegetable

588
00:30:49,320 --> 00:30:53,280
Speaker 1: intake attenuates the genetic association with long term weight gain.

589
00:30:53,480 --> 00:30:55,400
Speaker 1: I mean, how perfect is that? What does that mean? People?

590
00:30:55,600 --> 00:30:58,360
Speaker 1: Wendy knows and she will explain it more. But not

591
00:30:58,520 --> 00:31:00,720
Speaker 1: only our fruit and vest. What is good for you.

592
00:31:00,880 --> 00:31:04,200
Speaker 1: But this study looked at not only weight gain, but

593
00:31:04,480 --> 00:31:07,680
Speaker 1: people that are genetically predisposed, which you know, we can

594
00:31:07,720 --> 00:31:11,760
Speaker 1: discuss all that, what that percent is based on genetics whatever,

595
00:31:12,000 --> 00:31:13,480
Speaker 1: And let me just give you a quick you know,

596
00:31:13,560 --> 00:31:16,240
Speaker 1: look at the abstract. They were looking at whether changes

597
00:31:16,280 --> 00:31:18,560
Speaker 1: in fruit and vegetable intake can modify the effect of

598
00:31:18,640 --> 00:31:22,560
Speaker 1: genetic susceptibility to obesity on long term changes in their

599
00:31:22,560 --> 00:31:25,000
Speaker 1: b m I and their body weight. And the big

600
00:31:25,080 --> 00:31:28,120
Speaker 1: study they used almost nine thousand women from the Nurses

601
00:31:28,160 --> 00:31:32,720
Speaker 1: Health Study and almost from the Health Professionals follow Up study,

602
00:31:33,000 --> 00:31:35,440
Speaker 1: and so they did a genetic risk score based on

603
00:31:35,800 --> 00:31:39,080
Speaker 1: seventy seven b m I associated factors to determine their

604
00:31:39,080 --> 00:31:42,440
Speaker 1: genetic susceptibility. And the results were what Wendy and I

605
00:31:42,520 --> 00:31:45,800
Speaker 1: would expect. Magnitude of decrease in b m I associated

606
00:31:45,840 --> 00:31:49,120
Speaker 1: with increasing fruit and vegetable intake was more prominent among

607
00:31:49,240 --> 00:31:52,640
Speaker 1: participants with high genetic risk than those with low risk.

608
00:31:52,680 --> 00:31:55,040
Speaker 1: So actually actually not what most people would expect, right,

609
00:31:55,120 --> 00:31:59,440
Speaker 1: Wendy and Reproducible interactions were observed for fruits and vegetables

610
00:31:59,480 --> 00:32:03,240
Speaker 1: separately based on similar nutritional content. The interaction effect was

611
00:32:03,320 --> 00:32:06,840
Speaker 1: greatest for Wendy's already hit on these berries, citrus fruits,

612
00:32:06,920 --> 00:32:11,200
Speaker 1: and green leafy vegetables, and the interaction pattern persisted regardless

613
00:32:11,640 --> 00:32:14,640
Speaker 1: of the different fiber content or glycimic load, which is

614
00:32:14,640 --> 00:32:17,040
Speaker 1: a little surprising. Like fiber more fiber, will say, is

615
00:32:17,280 --> 00:32:19,719
Speaker 1: generally going to fill you up and be a little better. Right,

616
00:32:19,880 --> 00:32:22,000
Speaker 1: But again we don't have to get too deep, Wendy

617
00:32:22,040 --> 00:32:25,840
Speaker 1: into that. And finally they concluded what genetically associated increased

618
00:32:25,880 --> 00:32:28,400
Speaker 1: b M I and body weight could be mitigated by

619
00:32:28,520 --> 00:32:31,880
Speaker 1: increasing fruit and vegetable intake, and the beneficial effect of

620
00:32:31,920 --> 00:32:35,000
Speaker 1: improving fruit and vegetable intake on weight management was more

621
00:32:35,080 --> 00:32:39,719
Speaker 1: pronounced on individuals with greater genetic susceptibility. Pretty great, Wendy, Right,

622
00:32:40,000 --> 00:32:42,720
Speaker 1: And no one study is perfect, as you said, and

623
00:32:43,200 --> 00:32:46,200
Speaker 1: this one is pretty good, pretty recent. They even disclosed

624
00:32:46,280 --> 00:32:49,000
Speaker 1: potential conflicts of interest. First of all, they rarely do

625
00:32:49,160 --> 00:32:52,080
Speaker 1: that right up front, and this one did. Um but

626
00:32:52,240 --> 00:32:55,480
Speaker 1: pretty good supporting And to your point, Wendy, the stuff

627
00:32:55,520 --> 00:32:58,120
Speaker 1: we talk about, you know, our third show. These are

628
00:32:58,200 --> 00:33:01,880
Speaker 1: studies and and facts that have been supported over and

629
00:33:02,080 --> 00:33:04,560
Speaker 1: over and over again. Does that mean that things won't

630
00:33:04,600 --> 00:33:07,200
Speaker 1: come up and things won't change, of course. But this

631
00:33:07,240 --> 00:33:11,880
Speaker 1: stuff we're talking about has been pretty you know, supported

632
00:33:11,960 --> 00:33:14,600
Speaker 1: for a pretty long time in so many different ways.

633
00:33:14,760 --> 00:33:18,240
Speaker 1: Right when it comes to fruits and vegetables, Well, Tom,

634
00:33:18,320 --> 00:33:20,280
Speaker 1: I wish you could see my shocked face right now

635
00:33:20,440 --> 00:33:24,520
Speaker 1: that that study improved right health and chronic disease. Well,

636
00:33:25,000 --> 00:33:27,600
Speaker 1: now that's amazing that that is truly you need to

637
00:33:27,640 --> 00:33:29,160
Speaker 1: share that out on Twitter and I'll be sure to

638
00:33:29,200 --> 00:33:31,680
Speaker 1: read tweet that that's I feel as though that's a

639
00:33:31,760 --> 00:33:34,600
Speaker 1: pretty I mean, it doesn't matter how scientific you are,

640
00:33:34,760 --> 00:33:37,520
Speaker 1: that that's pretty profound. So when we really talk about this,

641
00:33:37,640 --> 00:33:40,920
Speaker 1: that's a fantastic study. Thank you for sharing that. Thank you. Yeah,

642
00:33:40,960 --> 00:33:42,800
Speaker 1: I mean that's what we do here. That's why I

643
00:33:42,880 --> 00:33:46,520
Speaker 1: bring you on. You know, again, we should dive deeper.

644
00:33:46,800 --> 00:33:48,400
Speaker 1: And I've had people reach out Wendy of course, like

645
00:33:48,520 --> 00:33:50,800
Speaker 1: you know, PhD level, people like you gotta talk about this.

646
00:33:50,840 --> 00:33:55,360
Speaker 1: I'm like, no, no, no, we can and people appreciate it.

647
00:33:55,440 --> 00:33:57,520
Speaker 1: And again we'll throw out you know, sometimes when do

648
00:33:57,600 --> 00:34:00,200
Speaker 1: we do three studies, four studies, five studies, whatever, that's

649
00:34:00,280 --> 00:34:02,960
Speaker 1: just one to support what Wendy has been saying, what

650
00:34:03,120 --> 00:34:05,320
Speaker 1: I've been saying. You know, when it comes to just

651
00:34:05,640 --> 00:34:09,560
Speaker 1: that overarching fruit is bad for you. You gotta go

652
00:34:09,960 --> 00:34:13,279
Speaker 1: what like like what that just to me? You know

653
00:34:13,400 --> 00:34:15,640
Speaker 1: I always say about people like that one the only

654
00:34:15,680 --> 00:34:17,799
Speaker 1: way you're gonna lose weight is running as fast as

655
00:34:17,840 --> 00:34:21,640
Speaker 1: you can away from that person. You know when it Yes,

656
00:34:22,280 --> 00:34:24,560
Speaker 1: if someone tells you to cut fruit out of your diet,

657
00:34:24,640 --> 00:34:28,280
Speaker 1: you cut them out. Run you know, do your anaerobic intervals.

658
00:34:28,360 --> 00:34:32,239
Speaker 1: But and one thing I wrote down to Wendy when

659
00:34:32,239 --> 00:34:34,920
Speaker 1: I was thinking about this show, and you there's so

660
00:34:35,000 --> 00:34:38,520
Speaker 1: many people who practice practice nutrition without a license, right,

661
00:34:38,560 --> 00:34:43,040
Speaker 1: you can't as a doctor. You get arrested and for nutrition. Hey,

662
00:34:43,680 --> 00:34:46,400
Speaker 1: you know it's the wild West. You gain ten thousand

663
00:34:46,480 --> 00:34:50,480
Speaker 1: more followers. Actually, yes, isn't that what? Sorry to interrupt, No, Wendy,

664
00:34:50,480 --> 00:34:52,279
Speaker 1: You're absolutely right, go ahead. I was just gonna say.

665
00:34:52,320 --> 00:34:55,000
Speaker 1: I mean typically when you say those ridiculous, outlandish things,

666
00:34:55,040 --> 00:34:57,680
Speaker 1: you gain more followers. It's like the more ridiculous you are,

667
00:34:57,800 --> 00:35:00,960
Speaker 1: the more followers you have. Yeah, and you know, I'm

668
00:35:01,000 --> 00:35:04,480
Speaker 1: getting ready to pitch my next book, and it's it's

669
00:35:04,520 --> 00:35:07,760
Speaker 1: always discouraging Wendy in that like I'll throw out some ideas,

670
00:35:08,040 --> 00:35:11,719
Speaker 1: you know, moderation, things like that. And my agent who's

671
00:35:11,760 --> 00:35:14,640
Speaker 1: been around forever, and the industry, they don't want that,

672
00:35:15,360 --> 00:35:17,840
Speaker 1: they want the quick fix. So so I understand, we

673
00:35:18,040 --> 00:35:21,960
Speaker 1: understand why there's a problem because those books get published

674
00:35:22,360 --> 00:35:25,759
Speaker 1: and those people rise to prominence on social media. But

675
00:35:25,840 --> 00:35:28,719
Speaker 1: Wendy and I truly care, and that's why we get frustrated. Right,

676
00:35:28,800 --> 00:35:32,520
Speaker 1: if you're nutritionist, your trainers getting frustrated with the bad

677
00:35:32,560 --> 00:35:35,719
Speaker 1: information you're being dealt as for a reason because we

678
00:35:35,840 --> 00:35:38,320
Speaker 1: truly want you to get results and we want you

679
00:35:38,360 --> 00:35:40,680
Speaker 1: to be healthy, and we want you to not waste

680
00:35:40,719 --> 00:35:44,440
Speaker 1: your time and your money and then not see results. Wendy, Right,

681
00:35:44,480 --> 00:35:47,120
Speaker 1: I mean it's so frustrating. Absolutely. I have a couple

682
00:35:47,120 --> 00:35:49,080
Speaker 1: of things I just quick jotted down that I feel

683
00:35:49,239 --> 00:35:52,920
Speaker 1: really important for people to consider. Also with the fruit discussion,

684
00:35:54,000 --> 00:35:58,359
Speaker 1: So a dried fruit, fruit, juices and juicing, that's something

685
00:35:58,440 --> 00:36:00,840
Speaker 1: that comes up quite significantly to um, especially when you

686
00:36:00,880 --> 00:36:04,000
Speaker 1: talk about you know, new year, new new me detoxing

687
00:36:04,040 --> 00:36:07,200
Speaker 1: things like that. So dried dried fruit is not the

688
00:36:07,239 --> 00:36:10,000
Speaker 1: same as consuming whole fruit because it's been stripped of

689
00:36:10,040 --> 00:36:13,160
Speaker 1: its nutrients, all the waters taken out. It's just a

690
00:36:13,200 --> 00:36:15,720
Speaker 1: lot of calories. So for those people that are struggling

691
00:36:15,760 --> 00:36:17,759
Speaker 1: to say, yeah, I'm eating fruit because they think that

692
00:36:17,880 --> 00:36:20,080
Speaker 1: dried fruit is the same thing. It's not the same thing.

693
00:36:20,480 --> 00:36:23,320
Speaker 1: And without even knowing, they're consuming these you know, dried

694
00:36:23,440 --> 00:36:27,160
Speaker 1: pineapple trail mixes that it's eight hundred calories and they think, oh,

695
00:36:27,200 --> 00:36:29,360
Speaker 1: I only had you know, just a couple maybe it

696
00:36:29,400 --> 00:36:31,520
Speaker 1: was a couple of hundred calories. So you know, audit

697
00:36:31,600 --> 00:36:34,200
Speaker 1: your your intaken and the food sources that you're choosing,

698
00:36:34,239 --> 00:36:36,960
Speaker 1: and just be mindful that when you're juicing these foods,

699
00:36:37,200 --> 00:36:39,960
Speaker 1: you're taking out the fiber, so that disrupts the digestive

700
00:36:40,000 --> 00:36:42,040
Speaker 1: process as well. So you're going to have all the

701
00:36:42,120 --> 00:36:45,520
Speaker 1: sugar without all the fibers. So that that key you know,

702
00:36:45,680 --> 00:36:48,200
Speaker 1: important study that Tom brought up to about fiber and

703
00:36:48,680 --> 00:36:51,480
Speaker 1: the gut health and that response and slowing insulin. That's

704
00:36:51,480 --> 00:36:55,600
Speaker 1: all very important. So consuming your fruits and vegetables in

705
00:36:55,960 --> 00:36:58,720
Speaker 1: their whole source is the best and it's you cannot

706
00:36:58,800 --> 00:37:01,920
Speaker 1: get the same things from powders or from juices. I

707
00:37:01,920 --> 00:37:04,960
Speaker 1: would really discourage people from consuming juices. We should eat

708
00:37:05,000 --> 00:37:08,880
Speaker 1: our foods and whole. Yeah, the way nature provided it

709
00:37:08,960 --> 00:37:11,400
Speaker 1: to us, right, Jack Olaine, one of the guys I

710
00:37:11,480 --> 00:37:13,560
Speaker 1: looked up to so much. You know, when I was

711
00:37:13,600 --> 00:37:16,479
Speaker 1: starting out, it was so fortunate to interview him once

712
00:37:16,560 --> 00:37:19,360
Speaker 1: amazing a full hour on a Saturday, like, oh my gosh,

713
00:37:19,520 --> 00:37:22,360
Speaker 1: and wow, yeah I look crazy, Wendy like I'm like that.

714
00:37:23,239 --> 00:37:25,360
Speaker 1: It was just unbelievable. And he's one I don't know

715
00:37:25,440 --> 00:37:27,560
Speaker 1: if he came up with it, but he would often say,

716
00:37:27,600 --> 00:37:29,239
Speaker 1: you know, if man makes it, don't eat it. And

717
00:37:29,560 --> 00:37:33,040
Speaker 1: you know, it's really the more man touches it. Now,

718
00:37:33,120 --> 00:37:34,520
Speaker 1: not to say that they're not coming out with some

719
00:37:34,600 --> 00:37:36,800
Speaker 1: pretty amazing new products that Wendy and I, you know,

720
00:37:36,960 --> 00:37:39,800
Speaker 1: both try and they come in bags and boxes. But

721
00:37:40,680 --> 00:37:43,000
Speaker 1: when you have a depends, it depends. There you go,

722
00:37:43,200 --> 00:37:45,800
Speaker 1: thank you perfectly to kind of us saying it's the

723
00:37:45,880 --> 00:37:48,239
Speaker 1: callback like a comedian where we'll start to bring it

724
00:37:48,320 --> 00:37:52,040
Speaker 1: together here. Uh, it depends. But like an apple, you know,

725
00:37:52,600 --> 00:37:56,799
Speaker 1: a banana, berries that haven't been touched, that don't really

726
00:37:56,840 --> 00:37:59,879
Speaker 1: have a label, they're probably better for you than something

727
00:38:00,040 --> 00:38:02,200
Speaker 1: that's been you know, fooled around with a little bit

728
00:38:02,480 --> 00:38:05,680
Speaker 1: too much. So yeah, perfect way to say, again, Wendy,

729
00:38:05,719 --> 00:38:08,839
Speaker 1: it depends. But with all that it depends, we can

730
00:38:08,880 --> 00:38:11,040
Speaker 1: still go back to what carbs are you know what

731
00:38:11,280 --> 00:38:14,440
Speaker 1: energy is? You know, lifting heavy things. So the basics

732
00:38:14,520 --> 00:38:16,560
Speaker 1: that you and I talk about every day. When you

733
00:38:16,640 --> 00:38:19,520
Speaker 1: do those things consistently, what happens? You know, change to

734
00:38:19,640 --> 00:38:22,400
Speaker 1: stick with the basics. Amen to that, take care of

735
00:38:22,480 --> 00:38:24,960
Speaker 1: your body. A colorful plate is a healthy place. I mean,

736
00:38:25,000 --> 00:38:28,200
Speaker 1: all those key fundamentals. And to your point for also,

737
00:38:28,280 --> 00:38:32,360
Speaker 1: congratulations on your next book. That's really exciting. Uh, people

738
00:38:32,480 --> 00:38:34,600
Speaker 1: don't want to hear that. Well, you just need to

739
00:38:34,680 --> 00:38:36,680
Speaker 1: do this. This is the plan. You could literally hand

740
00:38:36,680 --> 00:38:38,200
Speaker 1: them Tom And this is what I do with some

741
00:38:38,360 --> 00:38:40,359
Speaker 1: of my clients. I have been very blessed. A lot

742
00:38:40,400 --> 00:38:42,839
Speaker 1: of my clients are like, nope, I'm committed, just get

743
00:38:42,880 --> 00:38:44,880
Speaker 1: me results and they follow it and it's great. But

744
00:38:45,200 --> 00:38:48,480
Speaker 1: for some people they're like, that's really what you want

745
00:38:48,520 --> 00:38:50,440
Speaker 1: me to do? Really? They think that it has to

746
00:38:50,520 --> 00:38:53,879
Speaker 1: be painful, it has to hurt, it has to be disgusting,

747
00:38:54,040 --> 00:38:57,920
Speaker 1: it has to be this rigorous process instaid, It's no.

748
00:38:58,160 --> 00:39:00,719
Speaker 1: You just need to fuel your body and eat to

749
00:39:00,840 --> 00:39:04,399
Speaker 1: fuel your activity. Right, eat the rainbow, have a balance plate,

750
00:39:04,560 --> 00:39:07,400
Speaker 1: be mindful of your portions, and you can get results.

751
00:39:07,560 --> 00:39:10,640
Speaker 1: They're more likely to buy into some detox program, which

752
00:39:10,680 --> 00:39:12,680
Speaker 1: is kind of frustrating it. It doesn't have to be gross,

753
00:39:12,800 --> 00:39:15,319
Speaker 1: it doesn't have to taste bad. Um, it's just really

754
00:39:15,400 --> 00:39:17,680
Speaker 1: simple and it's back to the basics. But nobody finds

755
00:39:17,760 --> 00:39:20,840
Speaker 1: the basic sexy anymore unfortunately, so we just we just

756
00:39:20,960 --> 00:39:24,239
Speaker 1: gotta do what we can to to compete. And what's

757
00:39:24,280 --> 00:39:26,840
Speaker 1: really amazing though, Tomas, You know, again going back to

758
00:39:26,960 --> 00:39:29,240
Speaker 1: some of your posts and your page in general, everybody

759
00:39:29,320 --> 00:39:31,960
Speaker 1: needs to follow you because you make it practical. You have,

760
00:39:32,160 --> 00:39:33,560
Speaker 1: you know, your kitchen in there too, and you do

761
00:39:33,640 --> 00:39:35,080
Speaker 1: a lot of the same things that I do with

762
00:39:35,280 --> 00:39:37,239
Speaker 1: you know, building the plates and things like that. I

763
00:39:37,360 --> 00:39:42,360
Speaker 1: follow you. I'm stealing from you to perfect Well, it's just,

764
00:39:42,560 --> 00:39:44,720
Speaker 1: you know, people need to understand that, like, it doesn't

765
00:39:44,760 --> 00:39:47,040
Speaker 1: have to be hard or difficult, it's just really simply

766
00:39:47,080 --> 00:39:48,640
Speaker 1: you just put it on a plate um. But I

767
00:39:48,719 --> 00:39:50,400
Speaker 1: think a lot of people are so distracted to with

768
00:39:50,520 --> 00:39:52,560
Speaker 1: what they're doing, so people just need to we all

769
00:39:52,600 --> 00:39:54,919
Speaker 1: need to slow down and and just audit our time.

770
00:39:54,960 --> 00:39:56,920
Speaker 1: But to your point of trying to keep all this

771
00:39:57,000 --> 00:39:58,680
Speaker 1: short and sweet too, I want to make sure again

772
00:39:58,680 --> 00:40:01,640
Speaker 1: I'm gonna poke you. Do you remember that you were

773
00:40:01,680 --> 00:40:03,680
Speaker 1: going to say as soon as we get off, I will,

774
00:40:03,800 --> 00:40:05,320
Speaker 1: so we'll have you back because that will be the

775
00:40:05,520 --> 00:40:09,480
Speaker 1: topic of the show. That's great. Can we talk about

776
00:40:09,920 --> 00:40:14,759
Speaker 1: vegetables next time? By the way, March is National Nutrition Month,

777
00:40:14,800 --> 00:40:17,040
Speaker 1: and I know that the world is on fire, but

778
00:40:17,840 --> 00:40:20,160
Speaker 1: March is National nutrition month, and I'm a dietitian, So

779
00:40:20,560 --> 00:40:22,719
Speaker 1: let's focus on some of our controllables and what the

780
00:40:22,719 --> 00:40:25,480
Speaker 1: food we're putting in our mouth is definitely controllable. And

781
00:40:25,560 --> 00:40:27,400
Speaker 1: that's how I end every show. And let me just

782
00:40:27,560 --> 00:40:31,360
Speaker 1: I think two more quick points. It's always about deprivation, deprivation, deprivation,

783
00:40:31,960 --> 00:40:34,440
Speaker 1: and I always use as an example. You know, I'm

784
00:40:34,440 --> 00:40:36,960
Speaker 1: getting ready for another iron Man. Listen, I put on

785
00:40:37,000 --> 00:40:41,840
Speaker 1: a couple of extra pounds someone's muscle, some wasn't with COVID,

786
00:40:42,000 --> 00:40:44,640
Speaker 1: and you know I was also putting on you know,

787
00:40:45,200 --> 00:40:47,000
Speaker 1: I'm heavier. I was heavier than I've been in a

788
00:40:47,080 --> 00:40:50,279
Speaker 1: long time. I'm down twenty pounds, okay for this race,

789
00:40:50,360 --> 00:40:52,799
Speaker 1: and I got fourteen more weeks. And people go nuts, Wendy.

790
00:40:52,840 --> 00:40:54,640
Speaker 1: They always go, what are you doing? And I go,

791
00:40:54,719 --> 00:40:58,399
Speaker 1: oh my gosh, the craziest new plan. Um we get

792
00:40:58,440 --> 00:41:02,360
Speaker 1: ready for this. I'm exercising more, just you know, and

793
00:41:02,440 --> 00:41:06,280
Speaker 1: I'm eating a little bit less. I have taught out nothing.

794
00:41:06,840 --> 00:41:09,279
Speaker 1: I still drink red wine. I don't drink as much.

795
00:41:09,960 --> 00:41:13,120
Speaker 1: I still have treat I just don't and I'm not

796
00:41:13,239 --> 00:41:15,600
Speaker 1: doing People go, oh, well, you're you're doing so much exercise.

797
00:41:15,640 --> 00:41:19,560
Speaker 1: I'm actually not. I'm just being consistent, okay at fifty one,

798
00:41:19,680 --> 00:41:22,359
Speaker 1: almost fifty two. Always scares me to say that, Wendy,

799
00:41:22,360 --> 00:41:26,640
Speaker 1: because you're so uh now, I can't do as much

800
00:41:26,680 --> 00:41:28,359
Speaker 1: as I did before, and I never did that much

801
00:41:28,400 --> 00:41:32,160
Speaker 1: to begin with. So the moderation works. You have to

802
00:41:32,239 --> 00:41:34,399
Speaker 1: give it time, and you have to have, as Wendy said,

803
00:41:34,840 --> 00:41:36,800
Speaker 1: kind of bring it all to the motivation side. I

804
00:41:36,920 --> 00:41:39,239
Speaker 1: have a purpose. I have a purpose. I gotta go

805
00:41:39,320 --> 00:41:41,080
Speaker 1: to Brazil, and I want to embarrass myself and I

806
00:41:41,080 --> 00:41:42,520
Speaker 1: actually want to go fast for the first time in

807
00:41:42,600 --> 00:41:46,240
Speaker 1: like twenty years. So I have a really strong drive

808
00:41:47,000 --> 00:41:50,200
Speaker 1: to cut back because I'm not cutting out anything. All

809
00:41:50,280 --> 00:41:52,680
Speaker 1: of the things a little bit. But as Wendy said,

810
00:41:53,080 --> 00:41:55,640
Speaker 1: when you change multiple things a little bit, it doesn't

811
00:41:55,719 --> 00:41:59,200
Speaker 1: change your life dramatically. And you can find foods you love,

812
00:41:59,400 --> 00:42:02,200
Speaker 1: there's so many. You find. Exercise you love. You need

813
00:42:02,239 --> 00:42:04,680
Speaker 1: to lift heavy things, you need to raise your heart rate,

814
00:42:04,880 --> 00:42:06,840
Speaker 1: and you need to find foods that you like. And

815
00:42:07,160 --> 00:42:11,840
Speaker 1: within those three buckets, there is a ridiculous number of options, right, Wendy.

816
00:42:12,280 --> 00:42:14,400
Speaker 1: And that's what people have to It's not about cutting out.

817
00:42:14,440 --> 00:42:17,680
Speaker 1: It's not about, as you said, doing something you really dislike.

818
00:42:18,239 --> 00:42:21,279
Speaker 1: It's finding something you actually like and doing it consistently.

819
00:42:21,600 --> 00:42:24,520
Speaker 1: Oh amen, that's um. I wish I could say that

820
00:42:24,600 --> 00:42:27,560
Speaker 1: that's groundbreaking and chain life shattering, but it's not. It's not.

821
00:42:28,920 --> 00:42:30,960
Speaker 1: It's funny for us, but for other people not. Ye,

822
00:42:31,080 --> 00:42:33,120
Speaker 1: it's not to make joke at the consumers. But I,

823
00:42:33,840 --> 00:42:36,279
Speaker 1: first off, you know that's awesome. Good for you. I'll

824
00:42:36,280 --> 00:42:38,200
Speaker 1: be praying for you for your health and and for

825
00:42:38,320 --> 00:42:40,879
Speaker 1: your condition and no injuries, and you keep taking care

826
00:42:40,920 --> 00:42:44,080
Speaker 1: of yourself and um, that's really amazing. I would say

827
00:42:44,160 --> 00:42:47,040
Speaker 1: to what helps is once you've built right that foundational

828
00:42:47,120 --> 00:42:49,880
Speaker 1: base of muscle too, it's so much easier to maintain.

829
00:42:49,920 --> 00:42:52,239
Speaker 1: You don't have to do as much work. And one

830
00:42:52,280 --> 00:42:55,000
Speaker 1: of my clients locally here is also doing very similar things.

831
00:42:55,040 --> 00:42:57,880
Speaker 1: She's still drinking wine. She's training for an iron Man.

832
00:42:57,920 --> 00:43:00,319
Speaker 1: I have a couple of iron Man athletes training right now,

833
00:43:00,400 --> 00:43:03,040
Speaker 1: but they are just reducing their intake instead of five

834
00:43:03,080 --> 00:43:04,879
Speaker 1: days a week of wine, we're doing you know, one

835
00:43:04,960 --> 00:43:07,440
Speaker 1: to two and then also you know, continuing on with

836
00:43:07,480 --> 00:43:09,840
Speaker 1: all the other habits, but also just being mindful of portions.

837
00:43:09,920 --> 00:43:12,640
Speaker 1: So it's crazy to think that, you know, other people

838
00:43:12,680 --> 00:43:15,399
Speaker 1: would probably say, well, you're probably fasting, you know, are

839
00:43:15,440 --> 00:43:17,719
Speaker 1: you cutting your carbs? You know, all of these ridiculous things,

840
00:43:17,760 --> 00:43:19,800
Speaker 1: and you're like, no, it's a plan, it's a process.

841
00:43:19,840 --> 00:43:22,920
Speaker 1: It's about being consistent and hiring an expert. I mean,

842
00:43:22,960 --> 00:43:24,840
Speaker 1: you are an expert, so you don't necessarily need to

843
00:43:24,920 --> 00:43:27,360
Speaker 1: hire an expert. But for someone else that does not

844
00:43:27,520 --> 00:43:30,400
Speaker 1: have that understanding. That's the benefits of hiring a registered

845
00:43:30,480 --> 00:43:35,440
Speaker 1: dietitian versus a nutritionist who does not have any certification. Um.

846
00:43:35,520 --> 00:43:38,359
Speaker 1: But of course, as I say, be be mindful and filter.

847
00:43:38,560 --> 00:43:41,080
Speaker 1: But um not to get tangentle on that, but I

848
00:43:41,239 --> 00:43:44,640
Speaker 1: just I want to highlight that Tom everyone should do

849
00:43:44,760 --> 00:43:48,040
Speaker 1: what he's doing right with this triathle on training. Right.

850
00:43:48,280 --> 00:43:50,839
Speaker 1: It's a process. It takes time to cut the fat right,

851
00:43:50,880 --> 00:43:52,600
Speaker 1: and you want to trim down so you can be faster,

852
00:43:52,760 --> 00:43:55,080
Speaker 1: but again you have to have that aerobic base you

853
00:43:55,200 --> 00:43:57,319
Speaker 1: have to build. You have to have that lean mass

854
00:43:57,520 --> 00:43:59,800
Speaker 1: um to begin with, if if you're somebody who's you know,

855
00:44:00,000 --> 00:44:03,320
Speaker 1: fifty pounds overweight. Um, we were looking at different phases

856
00:44:03,360 --> 00:44:04,960
Speaker 1: here too. I was like to explain that to some

857
00:44:05,120 --> 00:44:08,319
Speaker 1: people totally, and I love that you have and listen. Uh,

858
00:44:08,960 --> 00:44:13,600
Speaker 1: what Wendy said about a coach resonates really strongly with me,

859
00:44:13,760 --> 00:44:15,839
Speaker 1: because the best I ever did in an iron man

860
00:44:16,000 --> 00:44:17,680
Speaker 1: was when I had one coach, and it was a guy,

861
00:44:18,080 --> 00:44:19,960
Speaker 1: Troy Jacobson, who I did a whole show with, one

862
00:44:20,000 --> 00:44:22,000
Speaker 1: of my three people I looked up to when I

863
00:44:22,040 --> 00:44:24,080
Speaker 1: was starting out in this industry. Then when I started

864
00:44:24,120 --> 00:44:26,480
Speaker 1: writing books and coaching myself, I wanted to go back

865
00:44:26,520 --> 00:44:28,800
Speaker 1: to Troy, but I wanted to try out all my

866
00:44:29,239 --> 00:44:33,800
Speaker 1: my personal different ideas. So truthfully, I would rather be

867
00:44:34,000 --> 00:44:36,520
Speaker 1: with Troy because having someone tell you what to do

868
00:44:36,680 --> 00:44:40,640
Speaker 1: that you respect, uh makes it exponentially easier. So that's why,

869
00:44:40,719 --> 00:44:42,960
Speaker 1: as Wendy said, when you go to someone like Wendy

870
00:44:43,040 --> 00:44:44,680
Speaker 1: and so I have her on, you know, and we'll

871
00:44:44,719 --> 00:44:47,440
Speaker 1: have a time. So no, but seriously, it makes it

872
00:44:47,600 --> 00:44:50,840
Speaker 1: so much easier. And follow the plan when you follow

873
00:44:50,880 --> 00:44:52,640
Speaker 1: the plan. When I followed what Troy did, and here's

874
00:44:52,680 --> 00:44:55,279
Speaker 1: what I loved Wendy. They were so basic. He was

875
00:44:55,440 --> 00:44:57,919
Speaker 1: we're talking twenty years ago, by the way. He would

876
00:44:58,000 --> 00:45:00,600
Speaker 1: like facts me. You know that it was like email

877
00:45:00,680 --> 00:45:05,040
Speaker 1: even then. Uh yes, And it was so it was

878
00:45:05,120 --> 00:45:07,960
Speaker 1: like bike an hour, run thirty minutes. You know, it

879
00:45:08,080 --> 00:45:10,840
Speaker 1: wasn't complicated. It was an intervals. It was time in

880
00:45:10,880 --> 00:45:13,879
Speaker 1: the saddle, time on the road. And when I did

881
00:45:14,160 --> 00:45:16,800
Speaker 1: those basic things, when I was consistent with the basics,

882
00:45:17,360 --> 00:45:19,480
Speaker 1: oh my gosh. You know, now genetics and some other

883
00:45:19,520 --> 00:45:21,719
Speaker 1: things come into play obviously, but Wendy and I will

884
00:45:21,800 --> 00:45:24,440
Speaker 1: leave you with that. You don't have to starve yourself.

885
00:45:24,480 --> 00:45:28,000
Speaker 1: You shouldn't starve yourself. It's not about deprivation. And and

886
00:45:28,280 --> 00:45:30,880
Speaker 1: when it comes to wine, let me just finished and

887
00:45:31,080 --> 00:45:33,760
Speaker 1: with that one. You know, I have some bigger workouts

888
00:45:33,840 --> 00:45:36,200
Speaker 1: this weekend. If I didn't have wine at the end

889
00:45:36,280 --> 00:45:39,080
Speaker 1: of that, like tomorrow night, Saturday nights my night, now,

890
00:45:39,800 --> 00:45:42,960
Speaker 1: I would be really disappointed. So I know that that

891
00:45:43,120 --> 00:45:46,800
Speaker 1: wine is a carrot for me to enjoy life and

892
00:45:46,960 --> 00:45:50,680
Speaker 1: to do these workouts. So don't deprive yourself. Wendy right,

893
00:45:51,120 --> 00:45:53,920
Speaker 1: and listen, reach out to someone like Wendy Nutrition with

894
00:45:54,000 --> 00:45:57,400
Speaker 1: Wendy dot com and follow someone's plan that has the

895
00:45:57,440 --> 00:46:00,239
Speaker 1: experience and expertise to get you there. That's really great. Yes,

896
00:46:00,520 --> 00:46:02,400
Speaker 1: you have to enjoy your quality of life and have

897
00:46:02,520 --> 00:46:04,719
Speaker 1: a positive relationship with food. If you don't have a

898
00:46:04,760 --> 00:46:07,920
Speaker 1: good relationship with food, the rest of the relationships within

899
00:46:08,000 --> 00:46:11,640
Speaker 1: your life, your personal, professional, you know, intimate, et cetera,

900
00:46:11,719 --> 00:46:13,920
Speaker 1: will be negatively affected, just because we know there's so

901
00:46:14,080 --> 00:46:17,040
Speaker 1: much affiliated with our emotional health and our mental health

902
00:46:17,400 --> 00:46:19,560
Speaker 1: with the foods that we're eating or not eating. So

903
00:46:20,000 --> 00:46:22,000
Speaker 1: take care of your body. It's really the only place

904
00:46:22,080 --> 00:46:25,200
Speaker 1: you have to live. Thank you, Wendy. I want to

905
00:46:25,239 --> 00:46:29,880
Speaker 1: do five Any fun things you're working on, you're just

906
00:46:29,960 --> 00:46:32,640
Speaker 1: working like crazy and it's the COVID world, so but

907
00:46:32,760 --> 00:46:34,839
Speaker 1: anything you want to throw out there are just more

908
00:46:34,920 --> 00:46:38,200
Speaker 1: the private practice stuff. You're so busy. Oh yes, well

909
00:46:38,360 --> 00:46:40,880
Speaker 1: everybody's busy, And thanks Tom, I'm so grateful for that.

910
00:46:41,000 --> 00:46:44,279
Speaker 1: To be totally transparent. I have hired. I've been blessed um,

911
00:46:44,520 --> 00:46:46,480
Speaker 1: the Lord has blessed my business. I have been putting

912
00:46:46,480 --> 00:46:49,920
Speaker 1: in probably unsustainable hours lately, but all for the goodness

913
00:46:49,960 --> 00:46:52,400
Speaker 1: of helping people and it's very fulfilling and rewarding. But

914
00:46:52,480 --> 00:46:56,440
Speaker 1: I've hired two virtual assistants that have been just a godsend.

915
00:46:56,480 --> 00:46:58,680
Speaker 1: They've been working on some infographs for me to get

916
00:46:58,719 --> 00:47:01,000
Speaker 1: some of my tweets, you know, into that content. I

917
00:47:01,080 --> 00:47:03,400
Speaker 1: had a running symposium with the University of Iowa that

918
00:47:03,440 --> 00:47:05,960
Speaker 1: I presented at last Saturday. I have a couple of

919
00:47:06,120 --> 00:47:09,840
Speaker 1: entrepreneurial presentations coming up for some mentor groups that I

920
00:47:10,320 --> 00:47:12,640
Speaker 1: work with, and then I also have a dietetic intern

921
00:47:12,719 --> 00:47:15,200
Speaker 1: from one of the local universities. And then I signed

922
00:47:15,200 --> 00:47:18,160
Speaker 1: a couple of new iron Man athletes which I mentioned before,

923
00:47:18,280 --> 00:47:20,839
Speaker 1: that are super fun to work with, and I really

924
00:47:21,120 --> 00:47:24,640
Speaker 1: kind of reignites my passion for nutrition because sometimes I

925
00:47:24,920 --> 00:47:27,480
Speaker 1: feel like I'm on autopilot and I'm like, okay, writing

926
00:47:27,480 --> 00:47:30,720
Speaker 1: out programs and plans and you know, education and coaching.

927
00:47:30,920 --> 00:47:32,719
Speaker 1: But I have a lot of general clients out there

928
00:47:32,760 --> 00:47:34,319
Speaker 1: too that are in the South right now that are

929
00:47:34,320 --> 00:47:38,760
Speaker 1: struggling um with the obviously the the huge challenges in Texas.

930
00:47:38,840 --> 00:47:41,239
Speaker 1: So my prayers grew out to them and everyone else

931
00:47:41,520 --> 00:47:44,000
Speaker 1: rolled with the pandemic, and I'm just really grateful for

932
00:47:44,040 --> 00:47:46,600
Speaker 1: the opportunity time to talk about you know, health and wellness,

933
00:47:46,680 --> 00:47:48,560
Speaker 1: and it's just such a blessing to be able to

934
00:47:48,600 --> 00:47:51,640
Speaker 1: communicate with people like yourself that truly care about the

935
00:47:51,680 --> 00:47:54,359
Speaker 1: person and the best interests of their life. And I'm

936
00:47:54,440 --> 00:47:57,160
Speaker 1: just so grateful for that. Thank you, And I'm grateful

937
00:47:57,200 --> 00:48:01,000
Speaker 1: for our friendship because you know, there's not many, there's

938
00:48:01,040 --> 00:48:03,160
Speaker 1: not many who just you know, are truly in it

939
00:48:03,400 --> 00:48:05,359
Speaker 1: for the right reasons. I say, and it sounds kind

940
00:48:05,360 --> 00:48:07,800
Speaker 1: of crazy to say, but I absolutely love what I do.

941
00:48:08,239 --> 00:48:10,600
Speaker 1: I would do this. I do it for way less

942
00:48:10,640 --> 00:48:14,239
Speaker 1: than I should, as as do you. But we're fulfilled

943
00:48:14,600 --> 00:48:17,400
Speaker 1: because the success is and we both truly mean this,

944
00:48:17,800 --> 00:48:20,239
Speaker 1: when people reach out and we see the change and

945
00:48:20,360 --> 00:48:24,160
Speaker 1: how you truly change someone's life, that's that's all the

946
00:48:24,200 --> 00:48:25,960
Speaker 1: payment in the world. I mean, that's that is so

947
00:48:26,120 --> 00:48:30,440
Speaker 1: much more motivating than you know, payment. Obviously we get payment,

948
00:48:30,520 --> 00:48:33,160
Speaker 1: but but you know what I'm saying, it's it's those

949
00:48:33,239 --> 00:48:37,000
Speaker 1: success stories that are amazing. So Wendy, thank you. We

950
00:48:37,040 --> 00:48:39,719
Speaker 1: will do this again about vegetables in them as soon

951
00:48:39,800 --> 00:48:41,720
Speaker 1: as this, you know, I end this, I'm gonna remember

952
00:48:41,760 --> 00:48:43,839
Speaker 1: what I wanted to talk about with you as well.

953
00:48:44,160 --> 00:48:47,799
Speaker 1: But there's so many things. Again, Wendy Earlbeck registered dietitian

954
00:48:47,960 --> 00:48:50,359
Speaker 1: reach out. You will see I'm gonna put your your

955
00:48:50,400 --> 00:48:52,480
Speaker 1: Twitter and Instagram and everything in the bio of my

956
00:48:52,520 --> 00:48:56,040
Speaker 1: producer to do that. Yeah, so reach out because people

957
00:48:56,320 --> 00:48:58,400
Speaker 1: you can't do it, alon't and you need an expert.

958
00:48:58,760 --> 00:49:00,400
Speaker 1: And when you do that, it take so much of

959
00:49:00,440 --> 00:49:03,120
Speaker 1: the pressure off and follow a plan and you'll get

960
00:49:03,160 --> 00:49:18,000
Speaker 1: the results and we are back. Is fruit really bad

961
00:49:18,120 --> 00:49:22,719
Speaker 1: for you? No? And I want to thank Wendy my

962
00:49:22,880 --> 00:49:27,440
Speaker 1: first three PETE guest, and for not good reason, great reason.

963
00:49:28,360 --> 00:49:31,759
Speaker 1: Wendy is one of those people that when you come

964
00:49:31,800 --> 00:49:34,879
Speaker 1: into contact with them, you say, I'm keeping this person

965
00:49:34,960 --> 00:49:38,960
Speaker 1: in my circle because they make me better. She makes

966
00:49:39,000 --> 00:49:41,520
Speaker 1: me better, and I bring her. I don't know everything

967
00:49:41,640 --> 00:49:44,919
Speaker 1: she is. You know, I'm a certified sports nutritionist. She's

968
00:49:44,960 --> 00:49:48,160
Speaker 1: a registered dietitian. There's a big difference. Now, I studied

969
00:49:48,200 --> 00:49:51,160
Speaker 1: the nutrition along with my you know, exercise science and

970
00:49:51,200 --> 00:49:55,200
Speaker 1: exercise physiology. Of course you're studying energy and carbohydrates and

971
00:49:55,560 --> 00:49:59,280
Speaker 1: you know mitochondria and fuel, and then did the sports

972
00:49:59,440 --> 00:50:03,040
Speaker 1: certification and that she has as well. She's a registered dietitian.

973
00:50:03,480 --> 00:50:06,799
Speaker 1: So you know, I have a certain level of expertise,

974
00:50:07,120 --> 00:50:10,120
Speaker 1: and then I bring in someone like Wendy other nutritionists

975
00:50:10,239 --> 00:50:12,279
Speaker 1: to fill in the gaps that I obviously have, and

976
00:50:12,400 --> 00:50:15,480
Speaker 1: to get another perspective on it, because you need to

977
00:50:15,520 --> 00:50:17,480
Speaker 1: hear it over and over and over again because there's

978
00:50:17,520 --> 00:50:20,480
Speaker 1: so much noise out there. And let me finish also

979
00:50:20,960 --> 00:50:22,560
Speaker 1: with just I mean, she said all this, but I

980
00:50:22,680 --> 00:50:25,320
Speaker 1: want to hit it one final time. Harvard School of

981
00:50:25,440 --> 00:50:27,960
Speaker 1: Public Health. Let me read to you what they say

982
00:50:28,080 --> 00:50:31,040
Speaker 1: about fruits and will throw vegetables in there as well.

983
00:50:31,480 --> 00:50:33,960
Speaker 1: Harvard School of Public Health. A diet rich in vegetables

984
00:50:34,000 --> 00:50:36,880
Speaker 1: and fruits can lower blood pressure, reduce the risk of

985
00:50:36,960 --> 00:50:41,040
Speaker 1: heart disease and stroke, prevent some types of cancer, lower

986
00:50:41,120 --> 00:50:43,960
Speaker 1: the risk of eye and digestive problems, and have a

987
00:50:44,080 --> 00:50:48,080
Speaker 1: positive effect upon blood sugar, which can help keep appetite

988
00:50:48,160 --> 00:50:51,640
Speaker 1: in check. There's more, but I could stop right there.

989
00:50:52,120 --> 00:50:56,640
Speaker 1: How many benefits did I just outline? Eating non starchy

990
00:50:56,760 --> 00:51:00,560
Speaker 1: vegetables and fruits like apples, pears, and green leafy vegetables

991
00:51:00,600 --> 00:51:04,160
Speaker 1: may even promote weight loss, and their citation was the

992
00:51:04,239 --> 00:51:07,080
Speaker 1: study that I gave you. They go on their low

993
00:51:07,160 --> 00:51:13,040
Speaker 1: glycemic loads, prevent blood sugar spikes that can increase hunger. Finally,

994
00:51:13,120 --> 00:51:15,800
Speaker 1: at least nine different families of fruits and vegetables exist,

995
00:51:16,320 --> 00:51:20,160
Speaker 1: each with potentially hundreds of different plant compounds that are

996
00:51:20,200 --> 00:51:24,600
Speaker 1: beneficial to health. Hundreds of different plant compounds that are

997
00:51:24,680 --> 00:51:28,320
Speaker 1: beneficial to health. That's the disease prevention people, that's the

998
00:51:28,360 --> 00:51:33,279
Speaker 1: boosting of your immune system. That is why, Yes, exercise

999
00:51:33,480 --> 00:51:38,759
Speaker 1: is medicine and nutrition is medicine. People don't know it's not. Yeah, yeah,

1000
00:51:39,000 --> 00:51:41,960
Speaker 1: it actually is. It boosts your immune system. Both of

1001
00:51:42,040 --> 00:51:45,640
Speaker 1: them eat a variety of types and colors of produce

1002
00:51:45,680 --> 00:51:48,600
Speaker 1: in order to give your body the mix of nutrients

1003
00:51:48,719 --> 00:51:52,160
Speaker 1: it needs. This not only ensures a greater diversity of

1004
00:51:52,280 --> 00:51:57,120
Speaker 1: beneficial plant chemicals, but also creates eye appealing meals. This

1005
00:51:57,239 --> 00:52:00,040
Speaker 1: all came out of a text from a friend and

1006
00:52:00,640 --> 00:52:04,040
Speaker 1: who was told who read who was following someone in

1007
00:52:04,120 --> 00:52:06,560
Speaker 1: the fitness world who says food and vegetables are bad

1008
00:52:06,600 --> 00:52:08,520
Speaker 1: for you, and the trainers and nutrition is don't know

1009
00:52:08,520 --> 00:52:11,880
Speaker 1: anything about fructos. I wish I didn't have to have

1010
00:52:12,160 --> 00:52:16,239
Speaker 1: these conversations so frequently, but I will. This is what

1011
00:52:16,360 --> 00:52:20,719
Speaker 1: I do, and there's no argument. We just talk about

1012
00:52:20,719 --> 00:52:24,759
Speaker 1: the science, talk about the science over and over, and

1013
00:52:24,840 --> 00:52:30,440
Speaker 1: then talk about results, and then maybe examine the source

1014
00:52:30,840 --> 00:52:35,960
Speaker 1: of that fruit and vegetables are bad for you. What

1015
00:52:36,560 --> 00:52:41,759
Speaker 1: is your background, what is your education? Because unfortunately the

1016
00:52:41,800 --> 00:52:44,440
Speaker 1: people giving this information, they tend to look good. Right.

1017
00:52:45,480 --> 00:52:49,799
Speaker 1: Social media has given them this newfound power because genetics

1018
00:52:50,440 --> 00:52:54,600
Speaker 1: sell oh, do this workout, eat this food to look

1019
00:52:54,680 --> 00:52:58,200
Speaker 1: like me. The person didn't do that workout or eat

1020
00:52:58,280 --> 00:53:02,759
Speaker 1: that food to look like they do most often, so

1021
00:53:03,320 --> 00:53:08,000
Speaker 1: follow people like Wendy Earlbeck. Realize that it takes time,

1022
00:53:08,200 --> 00:53:10,520
Speaker 1: but you can do it. We all have the capacity

1023
00:53:10,840 --> 00:53:13,560
Speaker 1: and it doesn't have to be horrible. It shouldn't be horrible.

1024
00:53:14,000 --> 00:53:17,840
Speaker 1: The foods you eat, you shouldn't deprive yourself. You find

1025
00:53:18,920 --> 00:53:22,719
Speaker 1: heavy things that you like to lift, whether that's machines,

1026
00:53:23,040 --> 00:53:28,640
Speaker 1: free weights, resistance bans, body weight, you name it. Do that.

1027
00:53:29,040 --> 00:53:35,800
Speaker 1: Find what you like cardiovascular activity, swimming, biking, running, walking, zomba, jumping,

1028
00:53:35,960 --> 00:53:40,760
Speaker 1: rope rowing, sky's the limit, raise your heart rate frequently,

1029
00:53:41,400 --> 00:53:44,120
Speaker 1: and then find foods you like and eat a lot

1030
00:53:44,200 --> 00:53:47,000
Speaker 1: of them. You know, that's a topic for another day. Yes,

1031
00:53:47,080 --> 00:53:50,680
Speaker 1: I know, And we even touched on portion size. To me,

1032
00:53:50,840 --> 00:53:54,080
Speaker 1: that's the argument with exercise. Don't worry about doing too

1033
00:53:54,160 --> 00:53:56,719
Speaker 1: much exercise and don't really worry about the portion size

1034
00:53:56,719 --> 00:54:01,279
Speaker 1: when it comes to fruit and vegetables. Why did an

1035
00:54:01,320 --> 00:54:04,440
Speaker 1: Instagram post recently. Leave you with this the bag of

1036
00:54:04,560 --> 00:54:08,719
Speaker 1: vegetables that I was going to eat the whole thing.

1037
00:54:10,280 --> 00:54:15,480
Speaker 1: How many calories in that bag of vegetables two hundred?

1038
00:54:17,120 --> 00:54:21,920
Speaker 1: Two hundred. It's like less. It's like half a cookie

1039
00:54:22,200 --> 00:54:26,080
Speaker 1: that people are eating today, the size cookies that are

1040
00:54:26,160 --> 00:54:29,640
Speaker 1: out there, two hundred. I wasn't even gonna eat it

1041
00:54:29,680 --> 00:54:34,080
Speaker 1: at one time, although I could and have, so don't

1042
00:54:34,120 --> 00:54:38,600
Speaker 1: worry at least out of the gate. Don't worry about

1043
00:54:38,719 --> 00:54:42,680
Speaker 1: eating too much fruit or too much vegetables now again,

1044
00:54:43,160 --> 00:54:46,160
Speaker 1: it depends, you know, if you have underlying health conditions,

1045
00:54:46,239 --> 00:54:50,600
Speaker 1: that may be a factor that's different. But you're not

1046
00:54:50,840 --> 00:54:55,839
Speaker 1: gaining weight. Oh, I forgot one thing for another show.

1047
00:54:56,360 --> 00:55:00,120
Speaker 1: You're not gaining weight biting too much fruit anyway. Oh.

1048
00:55:00,400 --> 00:55:02,839
Speaker 1: I love talking with Wendy. I hope you enjoyed her.

1049
00:55:03,120 --> 00:55:07,359
Speaker 1: She is so smart, so worth every minute of Thank

1050
00:55:07,400 --> 00:55:09,960
Speaker 1: you for listening. Again, I'm gonna throw out her stuff

1051
00:55:10,000 --> 00:55:12,799
Speaker 1: one final time. Nutrition with Wendy. That's Wendy with an

1052
00:55:12,880 --> 00:55:17,279
Speaker 1: eye dot com Wendy earl Beck. That's Wendy underscore earl Beck,

1053
00:55:17,480 --> 00:55:22,040
Speaker 1: I r l Beck. Nutrition with Wendy underscores between the

1054
00:55:22,120 --> 00:55:26,200
Speaker 1: words there as well nutrition Underscore With Underscore Wendy uh

1055
00:55:26,680 --> 00:55:31,600
Speaker 1: follow her font of information nutrition and exercise. Thank you

1056
00:55:31,719 --> 00:55:36,160
Speaker 1: for listening. Please rate the show, comment if you can subscribe,

1057
00:55:36,200 --> 00:55:39,480
Speaker 1: Please subscribe if you had not already. Many more guests

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Speaker 1: will have Wendy back to discuss other topics and any comments.

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Speaker 1: Questions you have, reach out questions I will put into

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Speaker 1: shows and I use them all. I reply to them all.

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Speaker 1: All right, may take a little while, but I will

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Speaker 1: get to them. So Tom h Fit is Twitter, Tom

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Speaker 1: h Fit is Instagram, and you can go to Fitness

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Speaker 1: disrupted dot com as well. Thank you so much for listening.

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Speaker 1: Wendy said it to we control three things, how much

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Speaker 1: we move, what we put into our mouths, and our attitudes.

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Speaker 1: That is awesome. I am Tom Holland this is Fitness Disrupted,

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Speaker 1: Believe in yourself. Fitness Disrupted is a production of I

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Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit

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Speaker 1: the I Heart Radio app, Apple Podcasts, or wherever you

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Speaker 1: listen to your favorite shows.