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Speaker 1: Your plate itself should be a combination of firstly, lots

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Speaker 1: of color we've talked about before, a source of starch

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Speaker 1: or carbohydrates, so it can be supertato rice whatever it is,

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Speaker 1: and your protein.

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Speaker 2: Hey, everybody, emilya Badi here. You are listening to Hurdle,

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Speaker 2: a wellness focused podcast. Reconnect with everyone from your favorite

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Speaker 2: athletes to top experts and industry CEOs about their highest ties,

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Speaker 2: toughest moments, and everything in between. We all go through

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Speaker 2: hurdles in life, and my goal through these discussions is

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Speaker 2: to empower you to better navigate yours and move with

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Speaker 2: intention so that you can stride towards your own big

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Speaker 2: potential and of course have some fun along the way.

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Speaker 2: For today's episode, I am bringing in my friend Dan

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Speaker 2: at Churchill. You may recognize his name because Dan has

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Speaker 2: been on the show before. As we talk about in

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Speaker 2: today's episode, he is a performance based chef here in

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Speaker 2: New York City, has worked with greats including Lindsey Vaughan,

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Speaker 2: cooking for them to help them go after their big potential.

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Speaker 2: And for today's episode, a good topic for the top

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Speaker 2: of a new year. Dan and I are talking about

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Speaker 2: small things you can be doing in the kitchen to

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Speaker 2: get one percent healthier or even more in the next

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Speaker 2: twelve months. We're talking about the importance of cleaning out

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Speaker 2: both your pantry and your refrigerator, what you should be

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Speaker 2: keeping in your refrigerator and maybe even more importantly your

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Speaker 2: freezer when it comes to creating good for you meals

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Speaker 2: In a pinch, plus, we discuss the concept of dry

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Speaker 2: ish January. I think people, as you say, are calling

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Speaker 2: it damp January these days and drinking with intention.

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Speaker 3: And Dan gives.

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Speaker 2: Me a pop quiz on where certain things should be

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Speaker 2: kept in the kitchen. I'm talking pantry, counter, refrigerator, and honestly,

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Speaker 2: I was a little surprised by some of his cancers.

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Speaker 3: Loved this convo with Dan. Always a good time.

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Speaker 2: With my buddy, and he's so sweet for hyping me

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Speaker 2: up on one of my big wins lately. So in return,

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Speaker 2: I need to make sure that I hype up something

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Speaker 2: Dan is doing that I absolutely love. It's his new

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Speaker 2: cooking series both over on TikTok and Instagram, where he

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Speaker 2: finds people on the street and cooks for them in

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Speaker 2: their homes with what they've gotten their fridge. I will

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Speaker 2: link to it in the show notes. You have got

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Speaker 2: to check out these videos. They are absolutely hilarious. Make sure,

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Speaker 2: if you're not doing so yet, you're following along with

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Speaker 2: Hurdle over on social as well. It is over at

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Speaker 2: Hurdle Podcasts. I am over at Emily a Body. And

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Speaker 2: if you are listening to this right now and you

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Speaker 2: have ever thought about asking me a question to be

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Speaker 2: featured on an upcoming and stent a five minute Friday,

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Speaker 2: now is your big chance. I would love to answer

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Speaker 2: your question, So please click on over to the show

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Speaker 2: notes like leave me a voice message. Nothing's off limits

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Speaker 2: and I can't wait to see what you've got from me.

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Speaker 3: Let's get to it.

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Speaker 2: Then, with that, let's get to hurdling.

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Speaker 3: Today.

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Speaker 2: I'm sitting down with my friend Dan Churchill. He's a

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Speaker 2: performance based chef here in New York City.

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Speaker 3: How are you doing, my friend.

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Speaker 1: Mate, I'm feeling great. It's really cool to be back here.

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Speaker 1: To be honest, I was just thinking about the first

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Speaker 1: time we actually had a podcast.

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Speaker 2: Yeah, we were in were we in the We Work studio?

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Speaker 2: We were thirty fifth or thirty fourth and fifth.

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Speaker 1: And now we get to the Humbler boat.

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Speaker 3: We were different people then.

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Speaker 1: I know I had no facial hair, and I had

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Speaker 1: a really what shy voice. Now I'm you know this

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Speaker 1: place and you were a rockstar and you're an even

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Speaker 1: more bigger rockstar.

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Speaker 3: Ass You're so sweet.

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Speaker 2: I need to go back and like just listen to

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Speaker 2: a little bit of that episode to see like your

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Speaker 2: evolution as well. I think you were episode twelve. Yeah, okay,

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Speaker 2: I'll take that.

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Speaker 1: Take that well, you know, before we get started, though,

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Speaker 1: can I just can we do something right now? Can

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Speaker 1: we talk about your recent trip to sew her House?

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Speaker 3: What about it?

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Speaker 1: Oh?

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Speaker 3: My movie?

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Speaker 1: I want to look like I was like, I want

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Speaker 1: to unravel this a bit. Can you talk about this

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Speaker 1: and know this is.

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Speaker 3: This is so not the topic of the podcast.

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Speaker 1: I want to I need people to know about it

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Speaker 1: because I want to know about it. So I told

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Speaker 1: me through this.

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Speaker 2: Okay, so if you read the Weekly Hurdle then you're

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Speaker 2: in the loop. But a clip from Hurdle is in

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Speaker 2: this new Anna Kendrick movie that's called Alice Darling. And

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Speaker 2: it was so funny because I got an email like

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Speaker 2: in November of twenty twenty one from someone who reached

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Speaker 2: out via my square space, like my personal website and

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Speaker 2: told me that she had found the show and thought

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Speaker 2: that this one episode had really good tidbits for them

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Speaker 2: to use in an edit of this movie. And I

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Speaker 2: was like, I don't know if this is real. I'm

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Speaker 2: going to reach out to her. It's totally legit. I

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Speaker 2: reach out to my friend that works at like a

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Speaker 2: music production company.

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Speaker 3: I was like, what do I even tell her that

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Speaker 3: this costs?

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Speaker 2: Spoiler alert, you don't get a lot of money goes

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Speaker 2: in a movie, maybe at least not this one. And

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Speaker 2: then yeah, So fast forward two years, I was like

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Speaker 2: scrolling to see what movies were in the area. I

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Speaker 2: like wanted to go see a movie, and I saw

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Speaker 2: that the movie was out and I had no idea.

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Speaker 2: And so it actually comes out for a wide release

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Speaker 2: on January twentyeth but soho House gets like advanced screenings

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Speaker 2: of certain films that are coming, and so I went

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Speaker 2: with a friend and it was truly it was crazy

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Speaker 2: because we were sitting there, it was only like twenty

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Speaker 2: three minutes in all of a sudden, like you hear

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Speaker 2: my voice and she's on a run and I was like,

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Speaker 2: oh my god, Okay, that's it nice.

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Speaker 1: We need to kind of like just told me as

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Speaker 1: a second because it's a wind dude, Like it's a wait,

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Speaker 1: let me champion you for Seconday. So the it was

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Speaker 1: great is always like, as I was going through reading

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Speaker 1: the caption, and if you guys haven't read this caption,

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Speaker 1: you need to read the caption. I don't know the

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Speaker 1: best way to highlight it. Maybe you can talk about

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Speaker 1: what it looks like the show. Yeah, okay, cool, nice,

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Speaker 1: But the way that you wrote was genuinely firstly beautiful,

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Speaker 1: but you actually were able to depict so much of

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Speaker 1: what people feel at the time of in a moment

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Speaker 1: that's you know, a win for them. Yeah, and I think,

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Speaker 1: you know, obviously I want to champion you, but also

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Speaker 1: think it's a really cool moment for people as well.

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Speaker 1: In general. Its like you could remember in that moment

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Speaker 1: how you felt, like to your breath. Yeah, that was

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Speaker 1: really cool, dude.

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Speaker 2: That's feeling something I've really worked on in twenty twenty two,

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Speaker 2: aka like not a gloss over how I feel in

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Speaker 2: big moments. I have a tendency to, like in a

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Speaker 2: journal to just like write down the activities that happened

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Speaker 2: the day before, but not really capture how I was

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Speaker 2: feeling as I was going through my day and so

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Speaker 2: feelings are something that I'm really heightened to right now

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Speaker 2: and in this chapter of my life where I am

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Speaker 2: really hoping to be more and also document this moving forward,

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Speaker 2: helping that one day I have a book to write.

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Speaker 2: It's good to remember how I felt and be able

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Speaker 2: to articulate that fully. Speaking of books, you have a

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Speaker 2: book coming out, I do, How does that feel upcoming author?

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Speaker 1: Mate? It's good. It's when I say good, it's awesome. Yeah,

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Speaker 1: it is so awesome. I it, you know, straight up,

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Speaker 1: it's been like six and a half years and then

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Speaker 1: making this one, like I've been, I've done books before,

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Speaker 1: but full transparency. The last book I did it was

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Speaker 1: when I first arrived here in America. So all the

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Speaker 1: books i've done a pretty much based when I was

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Speaker 1: in Australia, moved here and like you know, I was

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Speaker 1: fresh off the plane, launched the book. No one knew

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Speaker 1: me here, didn't know anything about America, and it didn't

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Speaker 1: do well. And straight up that's been a huge learning

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Speaker 1: experienced for me. So transfer like six or seven years later,

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Speaker 1: getting this book deal was like culmination of hard work,

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Speaker 1: great determination, but also education because I knew upon reflection,

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Speaker 1: like I knew nothing about the this space like I

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Speaker 1: do now, but also the environment to which I'm in.

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Speaker 1: So yeah, I'm excited by it comes out. We'll talk

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Speaker 1: about later, but it comes out early. Well they say

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Speaker 1: Jan one, twenty twenty four or late Jan twenty late

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Speaker 1: twenty twenty three. Okay, all right, what's your space, mate?

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Speaker 1: What's your space?

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Speaker 3: Watch your space?

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Speaker 1: Space?

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Speaker 2: So excited for you. That's really that's really stellar. Do

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Speaker 2: we have any like intel on what it's gonna be called?

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Speaker 1: We do eat like a legend?

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Speaker 3: Oh so down?

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Speaker 1: Yeah right, Yeah, it's on brand, which is essentially a

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Speaker 1: book around how to help optimize your performance through food.

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Speaker 1: And it's not just like eating the right food. It's

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Speaker 1: also helping to eat to sleep better and feel better,

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Speaker 1: move better, think better, all that kind of stuff.

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Speaker 3: That's awesome. All right, Well, I'm so excited for you

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Speaker 3: and I can't wait.

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Speaker 2: Well, we'll definitely have you back around pub around pubd it.

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Speaker 1: I get to cook with you when doing it.

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Speaker 2: Yes, let's talk about what we're talking about today. Six

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Speaker 2: minutes into recording me, we should get there today. We

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Speaker 2: are talking about small things you can do in the

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Speaker 2: kitchen to be healthier this year or whenever you may

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Speaker 2: be listening to this. We are at the top of

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Speaker 2: twenty twenty three right now, but alas, it is never

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Speaker 2: the wrong time to maybe do an audit about some

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Speaker 2: of the things that you have going on in your

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Speaker 2: regular routine and if you're interested in doing so, how

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Speaker 2: you can clean it up a little bit, right.

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Speaker 1: Yeah, mate, Honestly, it's funny we get to this point

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Speaker 1: a year and we feel very motivated. We're very motivated

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Speaker 1: to make the adjustments to our health that will optimize us.

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Speaker 1: But sometimes it's, like we discussed this off the podcast,

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Speaker 1: I think people try and make two big chance, two

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Speaker 1: bigger changes. People try to make two bigger changes, and

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Speaker 1: I'm like, just try to do baby steps, make gradual

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Speaker 1: and sustainable straight up. But you know, there's a number

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Speaker 1: of things you can do. I would suggest is firstly,

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Speaker 1: be realistic about what you want to achieve. We always

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Speaker 1: say that, but actually be realistic. And that doesn't have

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Speaker 1: to be around you know, your personal health. It could

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Speaker 1: be like how Caen you want to cook, how Caen

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Speaker 1: you want to eat from a certain restaurant that you

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Speaker 1: believe in, or whatever it is. But I think actionable

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Speaker 1: things you can do kitchen. It is actually firstly doing

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Speaker 1: an audit audit like your kitchen audit your pantry. What

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Speaker 1: do you have still in there that it's been there

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Speaker 1: for every long time. You're probably never going to touch,

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Speaker 1: but it's still there to make you think about maybe

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Speaker 1: having this not good for you. So we always talk

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Speaker 1: about avoiding the refined sugars, avoiding the things that are

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Speaker 1: going to be, you know, in some way catastrophic to

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Speaker 1: our diabetic health or metabolic syndrome, all those kind of things.

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Speaker 1: But I think straight off the bat, avoiding as much

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Speaker 1: refined sugar is the most simple thing that we can

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Speaker 1: do to our health. Right, we talk about alcohol, Are

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Speaker 1: you gonna drink? Are you doing I'm doing?

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Speaker 2: I feel as though I've seen it on TikTok. The

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Speaker 2: trend is calling it damp January. Oh I'm doing dry

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Speaker 2: is January. But I'm really trying to do less drinking

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Speaker 2: in general. So for me, my two rules right now

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Speaker 2: in January, and I don't think I'll uphold this in February,

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Speaker 2: but my two rules were you can drink on Saturdays

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Speaker 2: and you can drink if you go on.

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Speaker 1: A dep That are really good rules.

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Speaker 2: So like the other day, that well, I did go

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Speaker 2: If my mom is listening to this, I know she's

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Speaker 2: going to talk to me about this. I did go

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Speaker 2: on a date, and proud of me, I actually went

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Speaker 2: on a date and I didn't drink.

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Speaker 3: I had a mark Tale.

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Speaker 2: But then when I went to go see the movie,

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Speaker 2: I had a drink because it was like a night

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Speaker 2: to celebrate.

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Speaker 1: Sure.

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Speaker 3: So I think that in.

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Speaker 2: General, on the theme of like dried January, my goal

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Speaker 2: is just to be a little bit more intentional.

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Speaker 1: No, I think it's intentional. Drinking is so important. The

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Speaker 1: topic last year we came across is people were trying

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Speaker 1: to pick too many times a year to go on

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Speaker 1: a break and it was like this hot, cold kind

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Speaker 1: of thing. It's worse than trying to actually date someone

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Speaker 1: who's kind of interested in you and they're not interested

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Speaker 1: in you and you just didn't know what's going on.

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Speaker 1: But effectively, if you can be intentional and pick a

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Speaker 1: thing that sustainable around what you were trying to achieve,

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Speaker 1: it's more likely to be a successful habit than you

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Speaker 1: need to create for the rest of your life. Right, right, So, like,

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Speaker 1: you know, you picking those two rules. I think that's

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Speaker 1: actually quite realistic. It's also enjoyable because you know, you know,

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Speaker 1: not that you need another sh'us to get another drink

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Speaker 1: on just to go on a date. That'd be pretty

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Speaker 1: funny actually, like, oh, I'm gonna go on date you

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Speaker 1: so I can drink. But like you know, I think

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Speaker 1: it's a really really stick option. You're not gonna have

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Speaker 1: too many days realistically during the week, and you're still

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Speaker 1: going to hit something. It's more exciting for you. And

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Speaker 1: I'm sure you probably find times that you don't want

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Speaker 1: to actually drink, even in those events that you do

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Speaker 1: have the opportunity to do.

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Speaker 2: So. I went to a work dinner last night and

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Speaker 2: I wasn't interested in drinking at all. And I that's

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Speaker 2: one of those situations where it's so easy to sit

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Speaker 2: there and have like four or five drinks just because

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Speaker 2: someone is constantly walking up to you and asking you

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Speaker 2: if you want more. And I was just so grateful

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Speaker 2: that I didn't because I woke up this morning, I

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Speaker 2: felt great, and I just have so much on my

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Speaker 2: to do list that I feel more prepared today than

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Speaker 2: if I just mindlessly sat there and drank six glasses

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Speaker 2: of wine last night.

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Speaker 1: One hundred percent. So I think to that point, it's like,

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Speaker 1: let's be more intentional about the drinking, like if we're

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Speaker 1: going to be doing it when you want to do it.

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Speaker 1: And I'm not going to say high boundaries for every

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Speaker 1: single person now rules, but I think it's just important

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Speaker 1: for you to be really stick about it.

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Speaker 2: Yeah, and to double click on what we started talking

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Speaker 2: about and kind of breezed by. You mentioned at the

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Speaker 2: top of this doing a cabinet audit or a pantry audit.

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Speaker 2: And I love the idea of cleaning out the cabinet

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Speaker 2: for two reasons. One, it's good to know what.

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Speaker 3: You're already holding on to.

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Speaker 2: Sometimes we just hold on to stuff because it's like, oh,

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Speaker 2: I feel like I should have this in the house, right,

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Speaker 2: But if you're not using it, then lose it. Like

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Speaker 2: if you're not using it, lose it. And then beyond that,

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Speaker 2: the therapeutic nature of cleaning out a pantry is top

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Speaker 2: notch for me, top notch. But I would love for

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Speaker 2: you to talk a little bit about what some of

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Speaker 2: the staples can be or should be when it comes

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Speaker 2: to things that we should be keeping in our pantry.

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Speaker 1: Yeah, one hundred percent. And just FYI, team, you know,

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Speaker 1: Abida has got a really great design kitchen, so she

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Speaker 1: knows what she's talking about when it comes through cleanliness,

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Speaker 1: particularly organization. Look, I would say that the main things

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Speaker 1: I would look for is people say fresh is best.

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Speaker 1: And obviously we're always going to have the nutritional value

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Speaker 1: of fresh ingredients, you know, that's always getting be viable

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Speaker 1: for us. But things in pantries like canned beans, like

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Speaker 1: beans are things that are timeless to a degree, but

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Speaker 1: timeless but also uphold so much. Fiber beans of protein

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Speaker 1: like chickpeas and lentils and beans are things that I

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Speaker 1: think we should buy, you know, in the event that

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Speaker 1: we have some sort of other hurricane that comes by

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Speaker 1: and they will look after it for a very long time.

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Speaker 1: Spices always right. Admittedly, if you're looking after these spices,

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Speaker 1: make sure the lids are kept on, keep your olive

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Speaker 1: oils and obviously your wine as well out of sunlight.

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Speaker 1: But in terms of your major things that we can

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Speaker 1: hold onto with things that don't have moisture within them, right,

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Speaker 1: or are canned. If you have canned milk, particularly coconut milk,

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Speaker 1: you are fine canned. Like you know, I've seen condensed

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Speaker 1: milk still, and hey, I'm a sucker for condensed milk

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Speaker 1: when I'm making like a cheap lemon meringue pie, haven't

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Speaker 1: done a couple of years, probably going to do it

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Speaker 1: this weekend right now. But ultimately you're looking at things

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Speaker 1: that are not full of massive amount of preservatives that

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Speaker 1: you can hold onto in your cabinet, right spices, beans,

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Speaker 1: et cetera. When it comes to fresh ingredients, they shouldn't

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Speaker 1: sticking around anyway. But I find I know this is bad.

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Speaker 1: I've been to friends, and now that I'm doing this

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Speaker 1: kitchen series, I see people like their kitchens. They've got

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Speaker 1: mold on the inside of certain things. They haven't even

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Speaker 1: realized because they just don't bury themselves into certain areas

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Speaker 1: of their kitchens and their pantries. And obviously we don't

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Speaker 1: have mold can be I think we looked last year

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Speaker 1: at a couple of restaurants when they were saying that

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Speaker 1: a lot of people who lived who worked at the

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Speaker 1: restaurants never actually got home to cook, and they found

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Speaker 1: that most of the stuff they had was because they

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Speaker 1: had mold and had built out. So it's actually something

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Speaker 1: now that I think about it, everyone should be very

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Speaker 1: conscious of if you're not doing an order of your

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Speaker 1: pantry for its food. You should also be doing an

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Speaker 1: order for your pantry for any potential moisture things that

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Speaker 1: be causing half half bacteria as well in general.

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Speaker 2: So I feel like that's like all the stuff that

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Speaker 2: lives in typically speaking, the door of your fridge. It's

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Speaker 2: like pickled holopenos or I mean, pickles don't last that

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Speaker 2: long in my fridge. But like pickles, or if you

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Speaker 2: keep catching up mustard, certain dressings like or other things

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Speaker 2: that you just may not use often and buy once

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Speaker 2: every six months, some of that stuff you should not

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Speaker 2: be holding onto for six months.

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Speaker 1: Yeah. I think of a dinner party you had during Christmas, right,

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Speaker 1: and in the dinner party you may have had a

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Speaker 1: dip or like some sort of sauce, And now you

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Speaker 1: don't have that dinner party because you're not going through

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Speaker 1: that same festive season and still in your fridge, and

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Speaker 1: you got to question, am I ever going to use

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Speaker 1: that again? Or I'm just gonna have friends around? Like,

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Speaker 1: You've got to think about some of the stuff that

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Speaker 1: you're having. It's also taking up real estate in your space.

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Speaker 1: You could be holding other stuff you just don't creatively

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Speaker 1: think about. And I know all of us are doing this.

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Speaker 1: What's that one thing you still have in your fridge

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Speaker 1: that you open the door to three times a day

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Speaker 1: at least, and you know it's there, but you're never

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Speaker 1: gonna use it because you show in the recipe one time.

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Speaker 1: Didn't like the recipe for a reason. It's like it

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Speaker 1: just as you said, if you're not using it, lose it.

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Speaker 3: If you're not using it, lose it.

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Speaker 2: And also, I like what you said about the They're

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Speaker 2: like that one item is taking up space for something

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Speaker 2: else that can be really great for you. So we

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Speaker 2: talked about some of the pantry steeples when it comes

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Speaker 2: to shopping for things that we're keeping in the fridge

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Speaker 2: here fresh produce.

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Speaker 3: What are some of your steeples?

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Speaker 1: Some of your go tosh Like it's weird the battle

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Speaker 1: between fridge versus Oh, this should be a game. This

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Speaker 1: should like fridge versus pantry? Ready, yeah, first it comes

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Speaker 1: to your mind, peanut, butter, what do you mean, like

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Speaker 1: you're keeping your fridge, you keeping your pantry?

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Speaker 3: Oh I keep that on my pantry?

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Speaker 1: Cool?

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Speaker 3: Do you keep that on your fridge?

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Speaker 1: I do all my girlfriend and I've told her thousands

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Speaker 1: of times. Let's keep the peanut butter in the fridge

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Speaker 1: in the pantry, but she just continues to put it back.

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Speaker 3: Do you have the peanut butter that you need to

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Speaker 3: stir to use?

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Speaker 1: Give me the one from TJ's Yeah, I love that one,

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Speaker 1: But you go, we shove the whole foods a lot

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Speaker 1: of times, so we just get the fresh ready made

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Speaker 1: that one as well, which is like kind of fine

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Speaker 1: and satisfied. Also, would peanuts be going from like peanuts

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Speaker 1: into a peanut butter.

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Speaker 3: Now I'm like creaving peanut butter. Okay? Wait, what else

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Speaker 3: is on the fridge.

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Speaker 1: Of pantry with sweet potatoes on the counter? Yeah? Exactly, Okay, nice,

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Speaker 1: trust me, I've seen some some Yeah again, you know

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Speaker 1: I've gone through some kitchen.

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Speaker 2: That's like onions as well. Onions are supposed to stay

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Speaker 2: on the counter, not in the fridge.

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Speaker 1: Correct.

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Speaker 3: What else? Eggs? People? This is controversial mine staying the fridge?

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Speaker 1: Okay? How often do you go through them?

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Speaker 3: Like within the week usually?

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Speaker 1: Yeah? What? Well, it depends, like see the idea behind eggs.

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Speaker 1: If you keep them at room temperature and you're working

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Speaker 1: with them so like a whisk or like you're trying

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Speaker 1: to create volume out of them, maybe an omelet you

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Speaker 1: get more volume based in the fact they're at room temperature.

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Speaker 1: The alternaive kabe you bring them out twenty intes before

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Speaker 1: you use them. But you know they can they can,

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Speaker 1: they can hold for a while. Don't have to be

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Speaker 1: at you know, necessarily fridge temperature.

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Speaker 3: Where's your butter.

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Speaker 1: It's in the fridge.

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Speaker 2: Mine's in the fridge too. That just it's dairy. How

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Speaker 2: are you gonna keep on the counter. I don't get it.

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Speaker 1: Yeah, here's what's interesting. Now you can if people are like, well,

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Speaker 1: it's going to be really hard to spread, get yourself

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Speaker 1: for greater, great your butter, and it makes it soft,

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Speaker 1: and then it's like it's really movable, right, it's nice

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Speaker 1: and soft and you can. Yeah.

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Speaker 2: It's like I'm just laughing because we're like on minute

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Speaker 2: twenty here and we're like kind of on topic, but

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Speaker 2: mostly off tackt's topic.

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Speaker 1: It's a fun game, fridge or pantry.

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Speaker 2: It's a pantry flight game. But let's go back. We're

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Speaker 2: talking healthy small tweaks, things you can do to be healthier.

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Speaker 2: So we talked about making sure that you've got some

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Speaker 2: great steeples in your pantry, and we were about to

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Speaker 2: talk about the steeples that should be in your fridge.

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Speaker 3: So what steeple should be in your fridge.

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Speaker 1: I'm not going to say it's gonna be food. I'm

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Speaker 1: going to say it's going to be a very organized,

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Speaker 1: for lack of a better word, TopWare container set. And

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Speaker 1: the reason for this, it's more motivating to store food

438
00:19:33,200 --> 00:19:36,000
Speaker 1: if everything's in a neat, tidy fashion. I love that,

439
00:19:36,080 --> 00:19:38,000
Speaker 1: you know what I mean. So finding like you open

440
00:19:38,119 --> 00:19:40,040
Speaker 1: up a fridge and everything's everywhere because you've got like

441
00:19:40,440 --> 00:19:42,480
Speaker 1: you know, odds and end come toup aware. I'm not

442
00:19:42,480 --> 00:19:44,959
Speaker 1: saying chuck out your TopWare if if you are using it,

443
00:19:45,000 --> 00:19:47,480
Speaker 1: but if you've got a really nice organized set, it

444
00:19:47,520 --> 00:19:51,359
Speaker 1: makes you feel makes you feel cleaner, tidier. That's you know.

445
00:19:52,080 --> 00:19:53,480
Speaker 1: I'll tell you what. If you ever a fridge and

446
00:19:53,560 --> 00:19:55,520
Speaker 1: see it messy, you're generally going to see that the

447
00:19:55,520 --> 00:19:57,960
Speaker 1: rest of their place is gonna be messy too. It's interesting. Yeah,

448
00:19:58,119 --> 00:20:00,800
Speaker 1: got to get home and clean up my fridge. But yeah,

449
00:20:00,880 --> 00:20:03,720
Speaker 1: so I think for sure, first and foremost top way containers.

450
00:20:03,800 --> 00:20:06,399
Speaker 1: In terms of actual ingredients, you should always have the

451
00:20:06,440 --> 00:20:10,919
Speaker 1: regular stuff. And I say regular, but freezer space I

452
00:20:10,920 --> 00:20:14,119
Speaker 1: think is actually more important. Right now than fridge cheaper,

453
00:20:14,680 --> 00:20:18,920
Speaker 1: you know, holds longer. Getting frozen broccoli, getting frozen stir

454
00:20:19,040 --> 00:20:22,439
Speaker 1: five veggies, putting them in the freezer is honestly one

455
00:20:22,480 --> 00:20:24,000
Speaker 1: of the best things we're going on right now. With

456
00:20:24,040 --> 00:20:26,560
Speaker 1: inflation going on, everyone's saying the cost of food, which

457
00:20:26,560 --> 00:20:28,439
Speaker 1: it is, is going up. I would suggest people go

458
00:20:28,480 --> 00:20:30,800
Speaker 1: and get some frozen veg so in the event they

459
00:20:30,800 --> 00:20:32,960
Speaker 1: do get fresh and they run out, they don't have

460
00:20:33,000 --> 00:20:34,719
Speaker 1: to run down the store quickly. They've also got something

461
00:20:34,760 --> 00:20:36,679
Speaker 1: at last. Even if you open the packet, you can

462
00:20:36,720 --> 00:20:39,800
Speaker 1: still reuse it. So when it comes to the fridge itself,

463
00:20:40,280 --> 00:20:42,440
Speaker 1: I think the most important thing is to have your

464
00:20:42,480 --> 00:20:46,840
Speaker 1: actual assortment of fruit veg and then if you do

465
00:20:46,960 --> 00:20:50,600
Speaker 1: have your proteins, avoid the dairy meats because as good

466
00:20:50,960 --> 00:20:53,639
Speaker 1: as we continue to explore, it just increasing nitrates and

467
00:20:53,640 --> 00:20:57,040
Speaker 1: things like that. So actual whole food proteins without hormones

468
00:20:57,080 --> 00:20:59,320
Speaker 1: and stuff like that. Okay, and make sure that they're

469
00:20:59,359 --> 00:21:00,000
Speaker 1: on the bottom shelf.

470
00:21:00,600 --> 00:21:02,720
Speaker 3: Oh that's an interesting POV. What's the deal?

471
00:21:02,960 --> 00:21:04,639
Speaker 1: So if you put something on, if you have a

472
00:21:05,040 --> 00:21:07,640
Speaker 1: protein and it's on the top shelf and it's raw,

473
00:21:08,119 --> 00:21:10,480
Speaker 1: there has still have a very small chance but a

474
00:21:10,560 --> 00:21:14,000
Speaker 1: chance of it dripping down and affecting everything else underneath you,

475
00:21:14,240 --> 00:21:15,919
Speaker 1: Whereas if you put it on the bottom shelf and

476
00:21:15,960 --> 00:21:18,000
Speaker 1: it leaks, it's not a problem because it's just not

477
00:21:18,040 --> 00:21:20,840
Speaker 1: gonna stain anything else but the protein itself.

478
00:21:25,480 --> 00:21:27,639
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479
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500
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512
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Speaker 2: the entire store today. Okay, so fruits, veggies, really good proteins.

521
00:24:04,359 --> 00:24:08,840
Speaker 2: When it comes to now execution, what else can we

522
00:24:08,880 --> 00:24:12,080
Speaker 2: talk about when it comes to how we can edge

523
00:24:12,160 --> 00:24:14,200
Speaker 2: up on the health side here? So maybe we could

524
00:24:14,200 --> 00:24:17,560
Speaker 2: talk about portion sizes question mark?

525
00:24:17,800 --> 00:24:21,639
Speaker 1: Okay, all right, so portion size control. I always leave

526
00:24:21,720 --> 00:24:25,320
Speaker 1: by a rule that one cup of how to put

527
00:24:25,359 --> 00:24:28,800
Speaker 1: this so you your plate itself should be a combination

528
00:24:29,119 --> 00:24:32,760
Speaker 1: of firstly, lots of color we've talked about before, a

529
00:24:33,000 --> 00:24:36,400
Speaker 1: source of starch or carbohydrates, so it can be soup, potato, rice,

530
00:24:36,480 --> 00:24:40,840
Speaker 1: whatever it is. And your protein whatever protein to your liking,

531
00:24:40,880 --> 00:24:43,040
Speaker 1: whether it be tofu, which we can go through in

532
00:24:43,080 --> 00:24:46,200
Speaker 1: sult amazing benefits of chicken fish, whatever it is. Now

533
00:24:46,480 --> 00:24:49,439
Speaker 1: we're not doing any revolutionary here talking about this, but

534
00:24:49,480 --> 00:24:51,359
Speaker 1: the biggest thing you would probably regulate would be the

535
00:24:51,400 --> 00:24:55,280
Speaker 1: carbohydrate or the protein source. The color should stay the same, right,

536
00:24:55,320 --> 00:24:59,280
Speaker 1: So if you're looking to maintain, you know, I'm a

537
00:24:59,320 --> 00:25:01,720
Speaker 1: one eighty right now, I'm looking to maintain I'm probably

538
00:25:01,720 --> 00:25:04,280
Speaker 1: gonna have more than one and a half one bit

539
00:25:04,280 --> 00:25:07,199
Speaker 1: more than one cup of starch, and I'm looking to

540
00:25:07,480 --> 00:25:10,439
Speaker 1: drop weight, I'm probably looking around three quarters to a

541
00:25:10,440 --> 00:25:13,880
Speaker 1: half cup of starch, right, my protein will relatively stay

542
00:25:13,880 --> 00:25:15,800
Speaker 1: the same. So if you're somebody's trying to put on

543
00:25:15,880 --> 00:25:19,120
Speaker 1: weight and you probably around the average person's like two

544
00:25:19,160 --> 00:25:21,840
Speaker 1: thirds a cup of starch, you would increase that maybe

545
00:25:21,840 --> 00:25:24,040
Speaker 1: to one cup. And if you're someone who's looking to

546
00:25:24,119 --> 00:25:26,480
Speaker 1: drop weight, you're looking to maybe one third of a cup,

547
00:25:26,520 --> 00:25:28,800
Speaker 1: So you can vary based on that. You veg should

548
00:25:28,840 --> 00:25:31,520
Speaker 1: always stay the same, right, because that supports all the

549
00:25:31,520 --> 00:25:35,280
Speaker 1: things that your starch requires, and then the protein that

550
00:25:35,320 --> 00:25:38,159
Speaker 1: will regulate based on what your goals are. If you're

551
00:25:38,200 --> 00:25:40,560
Speaker 1: looking to put on a lot of weight mass wise,

552
00:25:40,640 --> 00:25:44,439
Speaker 1: you know, it's one point to put inspective. The actual

553
00:25:44,480 --> 00:25:48,040
Speaker 1: formula for increasing lean muscle mass at ten percent over

554
00:25:48,080 --> 00:25:50,720
Speaker 1: a six week period of time. If you're working in

555
00:25:50,760 --> 00:25:55,679
Speaker 1: pounds is zero point seven times your body weight, and

556
00:25:55,720 --> 00:25:59,840
Speaker 1: that resulting number is the amount of protein in grams

557
00:26:00,040 --> 00:26:03,040
Speaker 1: you'd have daily. If you're working in kilograms, it is

558
00:26:03,119 --> 00:26:06,120
Speaker 1: one point six times your body weight, and that resulting

559
00:26:06,200 --> 00:26:08,840
Speaker 1: number is the amount of grams of protein per day.

560
00:26:08,920 --> 00:26:10,680
Speaker 1: All right, So they're the kind of things to think about.

561
00:26:11,280 --> 00:26:14,080
Speaker 1: Hold into that formula. Make sure you regulate your starch,

562
00:26:14,480 --> 00:26:15,480
Speaker 1: keep your greens the same.

563
00:26:15,640 --> 00:26:17,640
Speaker 2: Something that you said there that I want to highlight

564
00:26:17,840 --> 00:26:21,360
Speaker 2: is that the greens or the veg helps you execute

565
00:26:21,400 --> 00:26:22,800
Speaker 2: for whatever the starch needs.

566
00:26:22,800 --> 00:26:23,679
Speaker 3: Can you expand on that?

567
00:26:24,080 --> 00:26:25,679
Speaker 1: Yeah, so I want to I want to flow this.

568
00:26:25,760 --> 00:26:29,520
Speaker 1: Like if you think about your say your macro nutrients,

569
00:26:29,520 --> 00:26:32,800
Speaker 1: which is your proteins, your fats, and your carbs, as say,

570
00:26:32,800 --> 00:26:35,240
Speaker 1: the building blocks of a Sayer stadium. In order for

571
00:26:35,280 --> 00:26:37,960
Speaker 1: that stadium to be built, we need all the materials

572
00:26:37,960 --> 00:26:41,119
Speaker 1: to be shipped there. So if you are say cement

573
00:26:41,280 --> 00:26:45,119
Speaker 1: reflecting as protein, the cement has to get onto a

574
00:26:45,119 --> 00:26:47,080
Speaker 1: truck and then has to drive down a highway. It

575
00:26:47,160 --> 00:26:49,920
Speaker 1: has to then pass all the traffic lights. It has

576
00:26:49,920 --> 00:26:52,680
Speaker 1: to be driven there by a driver, gets to the stadium,

577
00:26:53,040 --> 00:26:55,640
Speaker 1: be tipped off the truck, someone shovels to a location,

578
00:26:55,800 --> 00:26:58,199
Speaker 1: and then eventually it is molded into the shape of

579
00:26:58,240 --> 00:27:02,200
Speaker 1: the structure of the stadium. So, if protein is cement,

580
00:27:03,000 --> 00:27:06,280
Speaker 1: there are all those different elements and parameters in order

581
00:27:06,320 --> 00:27:09,040
Speaker 1: for that protein to get to its position to be built.

582
00:27:09,200 --> 00:27:14,000
Speaker 1: Protein is just a protein. Protein, It's just a building block.

583
00:27:14,280 --> 00:27:15,760
Speaker 1: But in order for it to get to its job,

584
00:27:15,840 --> 00:27:18,080
Speaker 1: it has to have all these micronutrients in order to

585
00:27:18,080 --> 00:27:21,560
Speaker 1: support it. So that's where all these micronutrients come in.

586
00:27:22,040 --> 00:27:23,960
Speaker 1: It doesn't matter how much protein you have if you

587
00:27:24,000 --> 00:27:26,439
Speaker 1: don't have the micronutriants to support them. Otherwise they're just

588
00:27:26,440 --> 00:27:28,080
Speaker 1: going to be stagnant. I'm not going to do anything.

589
00:27:28,960 --> 00:27:32,679
Speaker 1: So in order to support the needs of your carbohydrates,

590
00:27:32,840 --> 00:27:36,159
Speaker 1: your fats, and your protein to do their job, you

591
00:27:36,200 --> 00:27:39,520
Speaker 1: need your assortment, vitamin B, you need all your different complexes,

592
00:27:39,560 --> 00:27:42,320
Speaker 1: You need all the micronutrients in order for them to

593
00:27:42,359 --> 00:27:43,000
Speaker 1: do their job.

594
00:27:44,080 --> 00:27:45,960
Speaker 2: I'm like sitting here remembering that I have half a

595
00:27:46,000 --> 00:27:47,760
Speaker 2: bottle of athletic Greens I still have to drink.

596
00:27:49,359 --> 00:27:49,920
Speaker 1: Is that daily?

597
00:27:50,480 --> 00:27:52,639
Speaker 2: No, I drank the whole bottle usually in the morning,

598
00:27:52,640 --> 00:27:54,000
Speaker 2: but I was on the rush this morning and I

599
00:27:54,040 --> 00:27:56,840
Speaker 2: was already holding a cup of coffee, so I told

600
00:27:56,920 --> 00:27:59,240
Speaker 2: myself that I would reshake up the bottle when I

601
00:27:59,280 --> 00:28:01,320
Speaker 2: got home. And now you're reminding me that I have

602
00:28:01,359 --> 00:28:02,399
Speaker 2: ag one just leading for me.

603
00:28:02,520 --> 00:28:04,359
Speaker 1: That's what we do it, man, That's why we do

604
00:28:04,560 --> 00:28:06,680
Speaker 1: seventy five those wonderful things. And if you want to

605
00:28:06,720 --> 00:28:09,400
Speaker 1: sign up to Emily's link to make sure you get

606
00:28:09,400 --> 00:28:11,639
Speaker 1: a free vitamin D three K. So what is it?

607
00:28:11,680 --> 00:28:13,639
Speaker 3: Head to Athleticgreens dot com slash hurdle.

608
00:28:13,760 --> 00:28:16,639
Speaker 1: Oh no way, what a product please? That is a

609
00:28:16,640 --> 00:28:17,200
Speaker 1: great one.

610
00:28:18,200 --> 00:28:19,800
Speaker 2: I love how you said seventy five of those things.

611
00:28:19,840 --> 00:28:22,360
Speaker 2: He's inferring seventy five whole food sourced ingredients.

612
00:28:22,440 --> 00:28:26,240
Speaker 1: Yeah, that is else battle on here?

613
00:28:26,440 --> 00:28:28,560
Speaker 3: Oh my gosh, probably a lot, honestly.

614
00:28:28,840 --> 00:28:32,439
Speaker 2: So we now have a better understanding of why you

615
00:28:32,600 --> 00:28:36,800
Speaker 2: need it, all right, and this can be what is

616
00:28:36,960 --> 00:28:40,000
Speaker 2: problematic about some of these fad diets maybe that we

617
00:28:40,080 --> 00:28:43,320
Speaker 2: hear about often and many people unfortunately look into at

618
00:28:43,360 --> 00:28:45,680
Speaker 2: the top of a new year around this time they're

619
00:28:45,720 --> 00:28:48,680
Speaker 2: thinking about going car free without thinking about our fully

620
00:28:48,720 --> 00:28:51,480
Speaker 2: understanding perhaps why carps have a good place in the

621
00:28:51,520 --> 00:28:52,720
Speaker 2: diet to begin with.

622
00:28:53,200 --> 00:28:56,200
Speaker 1: It's interesting, mate, like you hit the nail on the head.

623
00:28:56,600 --> 00:28:59,360
Speaker 1: The problem we face, particularly things like keto or going

624
00:28:59,400 --> 00:29:02,480
Speaker 1: card free, is we forget that we do lose weight.

625
00:29:02,680 --> 00:29:06,360
Speaker 1: But for what reason? You lose weight? Initially because you know,

626
00:29:06,440 --> 00:29:09,440
Speaker 1: carbs hold water, So like if you remove carbs from

627
00:29:09,520 --> 00:29:12,000
Speaker 1: your you know your system, you're going to lose all

628
00:29:12,040 --> 00:29:13,960
Speaker 1: the water. That goes with them as well. So you

629
00:29:14,000 --> 00:29:16,560
Speaker 1: lose all those water weight, great, but then all of

630
00:29:16,560 --> 00:29:19,640
Speaker 1: a sudden you're weak, you're tired, and then when you

631
00:29:19,680 --> 00:29:21,920
Speaker 1: start to put those cars back into the system, you

632
00:29:22,040 --> 00:29:25,280
Speaker 1: swell back up again. So it's not really a sustainable thing.

633
00:29:25,760 --> 00:29:27,800
Speaker 1: And so you know, we hear a lot about these

634
00:29:27,920 --> 00:29:32,040
Speaker 1: keto diets, these carnivore diets, and end of the day

635
00:29:32,080 --> 00:29:34,920
Speaker 1: you see a lot of like, you know, there's people

636
00:29:34,960 --> 00:29:38,280
Speaker 1: out there I've had to reintroduce fiber to their diet

637
00:29:38,680 --> 00:29:42,160
Speaker 1: before claiming they were having like you know, issues because

638
00:29:42,160 --> 00:29:44,800
Speaker 1: they were saying, oh, you should be having just protein

639
00:29:44,880 --> 00:29:46,880
Speaker 1: and then realize I'm just going to re introduce fruit.

640
00:29:46,960 --> 00:29:48,560
Speaker 1: Oh I'm just going to re introduce some veggies that

641
00:29:48,640 --> 00:29:51,640
Speaker 1: they realize that fiber is what is so crucial and

642
00:29:51,680 --> 00:29:55,600
Speaker 1: critical to digestion, brain health, all this kind of stuff. So, yes,

643
00:29:56,000 --> 00:29:58,800
Speaker 1: these fad diets. Look, if you're trying to lose weight,

644
00:29:59,640 --> 00:30:01,440
Speaker 1: you try I always wait for now, you trying to

645
00:30:01,440 --> 00:30:03,440
Speaker 1: always wait for the rest of your life. I'm just

646
00:30:03,440 --> 00:30:05,720
Speaker 1: putting out there most people are looking at option B.

647
00:30:06,080 --> 00:30:08,640
Speaker 1: If that's the case, fine, a sustainable system that is

648
00:30:08,640 --> 00:30:12,080
Speaker 1: for you, And no matter what people say, the most

649
00:30:12,480 --> 00:30:16,160
Speaker 1: across the broad topic of diets in general. The more

650
00:30:16,200 --> 00:30:18,840
Speaker 1: plants you have, whether you're plant based or not, the

651
00:30:18,840 --> 00:30:21,600
Speaker 1: more supportive you after your overall health, which in turn

652
00:30:21,640 --> 00:30:23,560
Speaker 1: will support whatever it is you're looking to do, which

653
00:30:23,600 --> 00:30:25,600
Speaker 1: is if it is weight loss or weight gain, or

654
00:30:25,640 --> 00:30:28,520
Speaker 1: maintain energy balance, whatever it is. So I think it's

655
00:30:28,520 --> 00:30:31,160
Speaker 1: so important we avoid these bad diets. Definitely have like

656
00:30:31,160 --> 00:30:34,160
Speaker 1: a six week goal and look away at hitting that,

657
00:30:34,480 --> 00:30:37,960
Speaker 1: but not in the way it's unsustainable for your overall future, right, And.

658
00:30:37,960 --> 00:30:41,760
Speaker 2: I love setting goals that are really just thinking about

659
00:30:41,760 --> 00:30:45,080
Speaker 2: your overall health and well being in mind, nothing related

660
00:30:45,160 --> 00:30:47,920
Speaker 2: necessarily to the scale, but more so thinking about what

661
00:30:47,960 --> 00:30:48,440
Speaker 2: you can be.

662
00:30:48,440 --> 00:30:49,840
Speaker 3: Doing to better take care of you.

663
00:30:50,120 --> 00:30:52,800
Speaker 2: So we've highlighted a few times here the benefit of

664
00:30:52,840 --> 00:30:54,600
Speaker 2: really making sure that you have colors on your plate,

665
00:30:54,680 --> 00:30:57,920
Speaker 2: which is a really fun exercise honestly, when it comes

666
00:30:58,160 --> 00:31:00,320
Speaker 2: to mixing things up, and I think I think that

667
00:31:00,320 --> 00:31:02,640
Speaker 2: that's one of the things that we spoke about before

668
00:31:03,320 --> 00:31:05,640
Speaker 2: you came in here today, was that mixing things up

669
00:31:05,680 --> 00:31:08,240
Speaker 2: can actually be a really great tip when it comes

670
00:31:08,360 --> 00:31:10,160
Speaker 2: to taking care of your overall health.

671
00:31:10,240 --> 00:31:12,400
Speaker 1: One hundred per cent stimuli you think about when you

672
00:31:12,440 --> 00:31:13,920
Speaker 1: go to the gym. If you do the same gym

673
00:31:14,000 --> 00:31:16,600
Speaker 1: routine over and over again, you it's a position where

674
00:31:16,600 --> 00:31:19,600
Speaker 1: it's like one you're not being challenged mentally physically, you're

675
00:31:19,600 --> 00:31:21,720
Speaker 1: not getting that same feeling of the rush that you

676
00:31:21,760 --> 00:31:24,000
Speaker 1: get from doing a new challenge, and you kind of

677
00:31:24,000 --> 00:31:26,680
Speaker 1: get bored and fizzle out. The same thing happens to food.

678
00:31:27,120 --> 00:31:28,440
Speaker 1: So if you think about when you go if you

679
00:31:28,480 --> 00:31:30,520
Speaker 1: went to the same restaurant, no matter how good it is,

680
00:31:30,600 --> 00:31:32,680
Speaker 1: every single night, you're going to get to the point

681
00:31:32,800 --> 00:31:34,640
Speaker 1: like I need to go somewhere else. Same thing for

682
00:31:34,680 --> 00:31:38,080
Speaker 1: food in general. Give your body the stimulant it needs.

683
00:31:38,560 --> 00:31:42,120
Speaker 1: Keep guessing and like you'll find yourself create this broader

684
00:31:42,160 --> 00:31:45,440
Speaker 1: spectrum of energy. Your sleep will be better because you're

685
00:31:45,440 --> 00:31:47,479
Speaker 1: having a variety of things. And that's another factor as

686
00:31:47,560 --> 00:31:50,480
Speaker 1: goes Like heading into twenty twenty three, I saw a

687
00:31:50,480 --> 00:31:52,520
Speaker 1: lot of people hitting me up around like goal setting,

688
00:31:52,680 --> 00:31:55,360
Speaker 1: like why don't you think about sleep? Like how often

689
00:31:55,400 --> 00:31:58,560
Speaker 1: are people having these wearable technologies now? And you can

690
00:31:58,640 --> 00:32:00,920
Speaker 1: just totally factor in, Okay, make sure I'm getting one

691
00:32:00,920 --> 00:32:02,480
Speaker 1: and a half to two and a half hours of

692
00:32:02,480 --> 00:32:05,280
Speaker 1: rem sleep at night. Maybe you can it's measurable now,

693
00:32:05,320 --> 00:32:07,560
Speaker 1: so you can find a way of doing that any broadway,

694
00:32:07,680 --> 00:32:09,240
Speaker 1: and veggie is a great way of doing it. Eating

695
00:32:09,600 --> 00:32:11,760
Speaker 1: drinking a little bit less is definitely gonna help as well.

696
00:32:12,480 --> 00:32:14,720
Speaker 3: Yeah, yeah, that's very true. That's very true.

697
00:32:14,760 --> 00:32:17,600
Speaker 2: So mixing up your plate a really great tip to

698
00:32:18,040 --> 00:32:20,160
Speaker 2: stay a little bit healthier than New Year.

699
00:32:20,240 --> 00:32:23,400
Speaker 1: And also picking you recipes as well online.

700
00:32:23,040 --> 00:32:26,960
Speaker 2: That's definitely something that's fun, but that can also make

701
00:32:27,000 --> 00:32:30,560
Speaker 2: it a little difficult in terms of mixing things up,

702
00:32:30,880 --> 00:32:35,040
Speaker 2: only because I'm a single woman and I will make

703
00:32:35,080 --> 00:32:37,640
Speaker 2: a recipe and then I'll have that recipe to eat

704
00:32:37,760 --> 00:32:40,040
Speaker 2: over like two or three ds, and then by the

705
00:32:40,080 --> 00:32:41,920
Speaker 2: third day I don't even want to eat it anyway.

706
00:32:42,280 --> 00:32:44,920
Speaker 2: So it's just that actually is like a sticking point

707
00:32:44,960 --> 00:32:45,200
Speaker 2: for me.

708
00:32:45,440 --> 00:32:47,440
Speaker 1: That's a really good point. People go, oh yeah, make

709
00:32:47,440 --> 00:32:50,080
Speaker 1: things in batches. I'm like, well, if you are, like

710
00:32:50,280 --> 00:32:52,200
Speaker 1: you know, an individual where you're not looking out to

711
00:32:52,240 --> 00:32:54,840
Speaker 1: e and butt yourself and you have the same thing

712
00:32:54,960 --> 00:32:57,800
Speaker 1: like four days in a row, like spaghetti ballon aise,

713
00:32:57,840 --> 00:32:59,840
Speaker 1: I'll have four days in a row, no problem, no problem.

714
00:33:00,160 --> 00:33:02,720
Speaker 1: Like there's some things I totally get myself. I think

715
00:33:02,800 --> 00:33:04,920
Speaker 1: a measurable thing here is be realistic about how being

716
00:33:05,000 --> 00:33:07,440
Speaker 1: the size of the recipe can be as well. So

717
00:33:07,480 --> 00:33:10,120
Speaker 1: it's like, don't feel as if you have to make

718
00:33:10,160 --> 00:33:12,880
Speaker 1: the sizeable thing where it's like serves four. Okay, well

719
00:33:12,920 --> 00:33:15,440
Speaker 1: maybe harve it. But you know, I think there's another

720
00:33:15,480 --> 00:33:17,640
Speaker 1: way is like, have a think about the ingredients you're

721
00:33:17,720 --> 00:33:20,360
Speaker 1: bringing in and can you get them across a number

722
00:33:20,360 --> 00:33:22,600
Speaker 1: of different dishes. Can you prep them in a way

723
00:33:22,640 --> 00:33:24,280
Speaker 1: that you can to prep them tomorrow night for another

724
00:33:24,400 --> 00:33:27,240
Speaker 1: dish that will still get you excited? So I definitely

725
00:33:27,280 --> 00:33:29,200
Speaker 1: level you and that I think it's it's you know,

726
00:33:29,240 --> 00:33:31,440
Speaker 1: that would put me off, But I still think there's

727
00:33:31,440 --> 00:33:34,120
Speaker 1: ways you can go around it to still get that versatility,

728
00:33:34,520 --> 00:33:37,480
Speaker 1: minimize time, yeah, and you know, make sure you're getting

729
00:33:37,480 --> 00:33:38,400
Speaker 1: that tasty either you want.

730
00:33:38,560 --> 00:33:40,800
Speaker 2: Yeah, that's smart being able to prep one thing and

731
00:33:40,920 --> 00:33:43,160
Speaker 2: use it in multiple dishes. And that's where the planning

732
00:33:43,200 --> 00:33:44,960
Speaker 2: comes in, which I think is probably one of the

733
00:33:45,080 --> 00:33:48,400
Speaker 2: last things we'll talk about today, the idea of planning

734
00:33:48,960 --> 00:33:52,400
Speaker 2: for your health, thinking ahead, even if it takes you

735
00:33:52,440 --> 00:33:55,760
Speaker 2: ten or fifteen twenty minutes on a Sunday, that planning

736
00:33:56,040 --> 00:33:58,400
Speaker 2: is truly going to be the thing that helps you

737
00:33:58,480 --> 00:34:01,880
Speaker 2: stay ahead when the week gets. I feel as though

738
00:34:02,280 --> 00:34:04,720
Speaker 2: I ran a marathon this week. Spoiler alert, I have

739
00:34:04,880 --> 00:34:07,280
Speaker 2: not run a marathon this week. I haven't run it all.

740
00:34:07,400 --> 00:34:10,560
Speaker 2: My foot is still on the ups. But I had

741
00:34:10,840 --> 00:34:13,720
Speaker 2: no time to breathe. Still, with no time to breathe.

742
00:34:13,800 --> 00:34:15,960
Speaker 2: When I went to like go grab lunch before, I

743
00:34:16,000 --> 00:34:19,400
Speaker 2: had an amazing salad. And that's because I had everything

744
00:34:19,560 --> 00:34:22,720
Speaker 2: in the fridge ready to go, because I thought ahead

745
00:34:22,760 --> 00:34:25,200
Speaker 2: of time, knowing this whole week was going to be crazy.

746
00:34:25,360 --> 00:34:27,680
Speaker 2: So this whole week, I have loved the salad that

747
00:34:27,719 --> 00:34:30,560
Speaker 2: I've made for lunch. And that's because I thought to myself,

748
00:34:30,680 --> 00:34:33,320
Speaker 2: what do I need so that I can make something

749
00:34:33,320 --> 00:34:35,160
Speaker 2: delicious in the least amount of time possible.

750
00:34:35,560 --> 00:34:38,960
Speaker 1: Oh man, I love those moments. There's sometimes moments when

751
00:34:38,960 --> 00:34:41,000
Speaker 1: you know you've done a really smart thing in life,

752
00:34:41,080 --> 00:34:43,400
Speaker 1: but you wish someone else was listening in your brain

753
00:34:43,440 --> 00:34:45,400
Speaker 1: talking about how excited you were or was seeing you

754
00:34:45,480 --> 00:34:47,239
Speaker 1: doing it because you want to be like felt like

755
00:34:47,280 --> 00:34:49,160
Speaker 1: you need the appraisal, but the only praise of you

756
00:34:49,239 --> 00:34:51,080
Speaker 1: are getting is from yourself. Hey, guilty, It happens to

757
00:34:51,080 --> 00:34:53,520
Speaker 1: me all the time. Actually all the time. That's smart.

758
00:34:53,560 --> 00:34:55,880
Speaker 1: But you know the point trying to make Here is

759
00:34:56,400 --> 00:34:59,759
Speaker 1: if you are someone who does plan, and you plan,

760
00:35:00,400 --> 00:35:03,640
Speaker 1: it's really rewarding, and not because you've achieved a goal,

761
00:35:03,680 --> 00:35:06,359
Speaker 1: but because you actually executed to something you set out

762
00:35:06,400 --> 00:35:10,040
Speaker 1: to do yourself. You do get serotonin from that. And

763
00:35:11,000 --> 00:35:14,160
Speaker 1: I love this is who I am. And this may

764
00:35:14,160 --> 00:35:17,080
Speaker 1: be a bit extreme, but I love sitting down and going, Okay,

765
00:35:17,120 --> 00:35:18,480
Speaker 1: how many times do I want to hit the sauna

766
00:35:18,520 --> 00:35:20,440
Speaker 1: this week? How many minutes is what I do? How

767
00:35:20,440 --> 00:35:22,120
Speaker 1: many minutes of sauna do I want to do this week?

768
00:35:22,239 --> 00:35:24,279
Speaker 1: How many minutes of rem sleep do I want to

769
00:35:24,280 --> 00:35:27,680
Speaker 1: get this week? And then also like realistically, how what

770
00:35:27,760 --> 00:35:30,279
Speaker 1: does my week look like? For cooking? Now I'm a

771
00:35:30,280 --> 00:35:32,880
Speaker 1: bit different because it's my profession, but at home, like

772
00:35:32,920 --> 00:35:34,799
Speaker 1: I made a goal like I want to cook from

773
00:35:34,800 --> 00:35:37,719
Speaker 1: a millennimre this year, right, so all right, what does

774
00:35:37,760 --> 00:35:40,800
Speaker 1: that look like? And so setting it out also allows

775
00:35:40,800 --> 00:35:43,560
Speaker 1: me to save time when I go to the grocery store.

776
00:35:43,600 --> 00:35:46,640
Speaker 1: You'll be surprised, like being able to avoid actually going

777
00:35:46,640 --> 00:35:48,839
Speaker 1: to the grocery store because I planned ahead and put

778
00:35:48,840 --> 00:35:50,719
Speaker 1: things in my checkout box for whole foods and get

779
00:35:50,719 --> 00:35:52,799
Speaker 1: it delivered because I hit a certain threshold It's like

780
00:35:53,120 --> 00:35:55,680
Speaker 1: I save so much time just because I planned ahead

781
00:35:55,719 --> 00:35:57,960
Speaker 1: and what I was going to have. So I think

782
00:35:58,000 --> 00:36:00,640
Speaker 1: that's really important. It works for me. Everyone's going to

783
00:36:00,680 --> 00:36:02,160
Speaker 1: be able to like go sit down for twenty minutes

784
00:36:02,160 --> 00:36:03,320
Speaker 1: and think about what they're going to have as a

785
00:36:03,360 --> 00:36:05,480
Speaker 1: recipe for the week. But if you can get to

786
00:36:05,520 --> 00:36:08,120
Speaker 1: a position of planning out your food as much as

787
00:36:08,160 --> 00:36:11,000
Speaker 1: your training goals, I think you've been a very very

788
00:36:11,040 --> 00:36:13,600
Speaker 1: comfortable spatly comes for shaving your free tweens.

789
00:36:13,800 --> 00:36:17,239
Speaker 2: And this is really what I had Joe Holder on

790
00:36:17,280 --> 00:36:19,520
Speaker 2: the podcast recently, and we talked about the concept of

791
00:36:19,600 --> 00:36:23,319
Speaker 2: quote unquote snacking not just with exercise and movement, but

792
00:36:23,400 --> 00:36:25,760
Speaker 2: also small things that you can do in other aspects

793
00:36:25,760 --> 00:36:30,200
Speaker 2: of hope of wellness, ranging from god mental wellness to

794
00:36:30,360 --> 00:36:33,400
Speaker 2: financial wellness to every type of wellness. But one of

795
00:36:33,440 --> 00:36:35,560
Speaker 2: the things that we really focused on was that if

796
00:36:35,560 --> 00:36:38,640
Speaker 2: you make the time fifteen to twenty minutes to do

797
00:36:38,960 --> 00:36:42,640
Speaker 2: one thing on a day, then you're saving yourself time

798
00:36:42,960 --> 00:36:47,160
Speaker 2: on other days and you're potentially saving.

799
00:36:46,800 --> 00:36:47,880
Speaker 3: Off a bad habit.

800
00:36:48,000 --> 00:36:50,680
Speaker 2: So those fourteenth those fifteen to twenty minutes that you

801
00:36:50,800 --> 00:36:54,120
Speaker 2: chose to prioritize yourself, I would argue that everyone can

802
00:36:54,239 --> 00:36:56,000
Speaker 2: do it, You just have to want to and you

803
00:36:56,040 --> 00:36:57,919
Speaker 2: have to make that conscious choice so that you could

804
00:36:57,920 --> 00:37:01,400
Speaker 2: set yourself up for success. And again this goes back

805
00:37:01,440 --> 00:37:03,680
Speaker 2: to where we started in knowing the root of your

806
00:37:03,719 --> 00:37:06,359
Speaker 2: why and knowing that this is a priority for you

807
00:37:06,520 --> 00:37:08,320
Speaker 2: and you're not just doing it because you feel like

808
00:37:08,360 --> 00:37:11,600
Speaker 2: you quote unquote should be or saw that somebody else

809
00:37:12,080 --> 00:37:12,640
Speaker 2: was doing it.

810
00:37:12,760 --> 00:37:15,640
Speaker 1: Chancellor for Chance, like, you have to have that why,

811
00:37:15,880 --> 00:37:19,520
Speaker 1: And it's this intrinsic motivation for anything, you know, it's

812
00:37:19,920 --> 00:37:22,799
Speaker 1: it's it's the reason you do not stop after three

813
00:37:22,800 --> 00:37:26,160
Speaker 1: months and get bored or you want to mix it up,

814
00:37:26,200 --> 00:37:28,839
Speaker 1: but still want to have the reason as to why

815
00:37:28,880 --> 00:37:31,319
Speaker 1: you were achieving it in the first place. Having that

816
00:37:31,360 --> 00:37:33,960
Speaker 1: first part of that intention is really what help sets

817
00:37:34,000 --> 00:37:36,400
Speaker 1: you in your in your path. So you know, I

818
00:37:36,440 --> 00:37:39,240
Speaker 1: can sit here and say, you know, avoid refined sugar,

819
00:37:39,360 --> 00:37:41,520
Speaker 1: have heapes of edgies, you know, like all the stuff

820
00:37:41,520 --> 00:37:43,560
Speaker 1: you've already heard. If the biggest takeaway we have is

821
00:37:43,640 --> 00:37:47,640
Speaker 1: understanding your why to then plan, I think, then we

822
00:37:47,680 --> 00:37:48,080
Speaker 1: can win.

823
00:37:48,440 --> 00:37:50,600
Speaker 3: Yeah, then we can really win. We can really win.

824
00:37:50,920 --> 00:37:53,840
Speaker 2: And I just want to like kind of cherry on

825
00:37:53,920 --> 00:37:59,160
Speaker 2: top of this by the with the concept that knowing

826
00:37:59,239 --> 00:38:00,919
Speaker 2: why you want it eat.

827
00:38:00,800 --> 00:38:03,200
Speaker 3: A certain way should be rooted.

828
00:38:02,840 --> 00:38:06,960
Speaker 2: And how you want to feel, not just aesthetics or

829
00:38:07,000 --> 00:38:09,200
Speaker 2: a number on a scale or whatnot, because there are

830
00:38:09,280 --> 00:38:14,160
Speaker 2: so many things that can come up. Life happens, events happen,

831
00:38:15,239 --> 00:38:18,360
Speaker 2: and you might not see, you know, the kind of

832
00:38:18,440 --> 00:38:21,680
Speaker 2: progress or whatnot that you were hoping for. But if

833
00:38:21,719 --> 00:38:24,240
Speaker 2: your why is rooted in I want to feel better

834
00:38:24,320 --> 00:38:28,080
Speaker 2: in my body, that can mean that you're feeling better

835
00:38:28,080 --> 00:38:30,400
Speaker 2: in your body. Is one day having this beautifully assembled

836
00:38:30,480 --> 00:38:32,839
Speaker 2: lunch salad and the next it's splitting a cheese plate

837
00:38:32,880 --> 00:38:37,799
Speaker 2: with your friends. Right, So knowing your why will help

838
00:38:37,840 --> 00:38:40,239
Speaker 2: you be the person that you truly want to be

839
00:38:40,480 --> 00:38:41,600
Speaker 2: at the end of the day period.

840
00:38:41,840 --> 00:38:45,080
Speaker 1: I had a friend on my podcast, his name's Nick Bear.

841
00:38:45,800 --> 00:38:48,560
Speaker 1: He was he's someone who's he can put on white easily,

842
00:38:48,640 --> 00:38:51,399
Speaker 1: he can like mass easily. He can run a math

843
00:38:51,480 --> 00:38:53,640
Speaker 1: on it like two hundred pounds and under two and

844
00:38:53,680 --> 00:38:56,720
Speaker 1: fifteen minutes. He's he's an absolute athlete. He said something

845
00:38:56,760 --> 00:39:00,359
Speaker 1: that was so you know, apparent to make obvious until

846
00:39:00,360 --> 00:39:04,640
Speaker 1: actually hurt him. The day that he stopped eating for

847
00:39:04,760 --> 00:39:09,320
Speaker 1: aesthetics and started eating for performance. It changed his eyes.

848
00:39:09,920 --> 00:39:13,319
Speaker 1: And that's not to say performance is physical. It can

849
00:39:13,360 --> 00:39:17,000
Speaker 1: be feeling, it can be emotional, it can be absolutely

850
00:39:17,000 --> 00:39:20,080
Speaker 1: physical in general. But ultimately he no longer looked at

851
00:39:20,080 --> 00:39:21,920
Speaker 1: food in a way that was like I have to

852
00:39:21,920 --> 00:39:23,439
Speaker 1: eat this, this and this this way.

853
00:39:23,560 --> 00:39:24,040
Speaker 3: That's just.

854
00:39:25,800 --> 00:39:30,600
Speaker 1: And like the Italian in US was just like, wow,

855
00:39:31,120 --> 00:39:33,360
Speaker 1: that is an Italian. I'm an Italian.

856
00:39:33,360 --> 00:39:38,000
Speaker 2: I don't know if I knew that, didn't you know? Okay,

857
00:39:38,120 --> 00:39:42,040
Speaker 2: well it's just not did take an Italian course over

858
00:39:42,080 --> 00:39:42,600
Speaker 2: the pandemic?

859
00:39:42,600 --> 00:39:44,359
Speaker 1: But really had you go? You used to? Got it?

860
00:39:44,520 --> 00:39:48,960
Speaker 3: Now now you're a Italian's great that I know.

861
00:39:49,120 --> 00:39:51,560
Speaker 1: Like a couple, I've got a tutor right now, Like

862
00:39:51,600 --> 00:39:53,600
Speaker 1: I want to do a show in Italy, like with

863
00:39:53,640 --> 00:39:56,480
Speaker 1: one hundred percent fluent Italian with a non nah amazing.

864
00:39:56,680 --> 00:40:02,600
Speaker 2: Wow, Okay, well this has been fun, yeah, Dan, lots

865
00:40:02,640 --> 00:40:05,279
Speaker 2: of takeaways in this. I always love chatting with you.

866
00:40:05,520 --> 00:40:08,960
Speaker 2: I think that it's undeniable. The through line here is

867
00:40:09,000 --> 00:40:13,880
Speaker 2: that health is holistic and how you feed yourself, how

868
00:40:14,080 --> 00:40:18,760
Speaker 2: you nourish your body is bigger than Macro's. It's also

869
00:40:19,000 --> 00:40:22,200
Speaker 2: about making sure that you feel good with whatever you're

870
00:40:22,239 --> 00:40:24,960
Speaker 2: putting on the in side.

871
00:40:24,680 --> 00:40:27,359
Speaker 1: That's it, right, that's it. That's it, Dan.

872
00:40:27,640 --> 00:40:30,520
Speaker 2: How do the hurdlers, if they don't yet follow along

873
00:40:30,560 --> 00:40:32,440
Speaker 2: with you, how do they keep up with you? Give

874
00:40:32,480 --> 00:40:33,160
Speaker 2: us your details.

875
00:40:33,960 --> 00:40:36,560
Speaker 1: So my instagram is dan on a School Churchill and

876
00:40:36,840 --> 00:40:39,960
Speaker 1: my teaktok, which is new is dan on a school Churchill.

877
00:40:40,120 --> 00:40:42,239
Speaker 3: Wow talking away and if you want to.

878
00:40:42,239 --> 00:40:46,520
Speaker 1: Say, Emily and her fridge get get investigated and she

879
00:40:46,600 --> 00:40:48,040
Speaker 1: made Yeah, she's great.

880
00:40:48,120 --> 00:40:49,960
Speaker 2: Go check out my TikTok, check out the tech talk

881
00:40:50,000 --> 00:40:52,720
Speaker 2: I'm over at Emily's Body and at Hurdle Podcast. Another

882
00:40:52,760 --> 00:40:55,200
Speaker 2: Hurdle conquered. Catch you guys next time.

883
00:41:00,880 --> 00:41:05,160
Speaker 1: Ay in my hair