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Speaker 1: Look after our performance.

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

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

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

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Speaker 2: plants and a variety of that.

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Speaker 3: Hey, hey, Emily, a body here. You're listening to episode

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Speaker 3: three hundred and forty of Hurdle a While. This focused

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Speaker 3: podcast where we talk to inspirational people about everything from

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Speaker 3: their highest ties and toughest moments to essential tips on

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Speaker 3: how to live a healthier, happier, more motivated life. We

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Speaker 3: all go through our fair share of hurdles. My goal

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Speaker 3: through these discussions is to empower you to better navigate

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Speaker 3: yours and move with intention so that you can stride

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Speaker 3: towards your own big potential and of course have some

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Speaker 3: fun along the way. Super excited to bring some life

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Speaker 3: to this special episode I recorded at the top of

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Speaker 3: twenty twenty four with my dear friend Dan Churchill.

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Speaker 4: He's a performance based chef.

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Speaker 3: He's also got his master's and exercise science and I

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Speaker 3: find it really important at the top of this episode

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Speaker 3: to make sure that I laid down Dan's qualifications. Dan

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Speaker 3: has been cooking gosh for over a decade now and

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Speaker 3: fun fact, he was one of my first ever guests

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Speaker 3: on Hurdle back in twenty eighteen. Now, the reason that

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Speaker 3: I am giving this episode a replay spot in the feed,

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Speaker 3: something I do quite rarely, is because so many of

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Speaker 3: you are reaching out looking for nutrition advice, looking for

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Speaker 3: insight onto how you can fuel your body better, and that.

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Speaker 4: Is exactly what this one covers.

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Speaker 3: We're talking about it all from Dan's journey to food

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Speaker 3: and performance nutrition education and how his cookbook Eat Like

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Speaker 3: a Legend came to be the top three things to

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Speaker 3: focus on when you're looking to optimize performance. Tactical steps

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Speaker 3: on cutting out refined sugars, too, what it really means

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Speaker 3: to have diversity of plants within your diet.

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Speaker 4: Also, we touch on electrolytes.

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Speaker 3: Something that I am all in on considering that I

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Speaker 3: am a massive fan of elements.

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Speaker 4: More on them in just a bit, and.

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Speaker 5: We also give some thoughts, suggestions, tools on how to

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Speaker 5: navigate the biggest challenges that go hand in hand with

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Speaker 5: cooking on your own at home, and why practice is key.

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Speaker 3: Again, I really love this combo. It was a no

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Speaker 3: brainer to reinvigorate it here and I recommend you have

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Speaker 3: your notes app at the ready because there are a

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Speaker 3: lot of tips in here you are.

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Speaker 4: Going to want to jot down.

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Speaker 3: Now, make sure you are following Hurdle over on social

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Speaker 3: It's at Hurdle podcast over on Instagram.

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Speaker 4: I actually just launched.

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Speaker 3: The Daily Hurdle channel and I would love for you

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Speaker 3: to subscribe for daily motivation to get your morning started.

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Speaker 4: I'm over at.

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Speaker 3: Emily a Body And of course the Weekly Hurdle comes

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Speaker 3: into your inbox every single Friday, and that newsletter is

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Speaker 3: absolutely free to subscribe. The link is in the show notes.

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Speaker 3: With that, let's get to it. Let's get to hurdling.

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Speaker 4: Today.

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Speaker 3: I'm welcoming my dear friend Dan Churchill back into the studio.

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Speaker 4: He's got a new book coming out.

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Speaker 3: It's called Eat Like a Legend, Delicious, super easy recipes

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Speaker 3: to perform at your peak.

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Speaker 4: Welcome Dan, how are.

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Speaker 1: We doing ooday mate? Thanks t having me back.

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Speaker 4: Good day mate.

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Speaker 1: You even said the legend as ozzy as you possibly could.

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

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Speaker 3: You know you're no stranger to the show here, Dan,

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Speaker 3: although there are people that are going to be new

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Speaker 3: to you that are listening, So why don't we give

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Speaker 3: them a little bit of a rundown of how you

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Speaker 3: got really interested in food. How you began cooking before?

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Speaker 3: We talked today about how to eat like a legend,

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Speaker 3: how to all for your best performance, and of course

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Speaker 3: also better mental side of things.

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Speaker 1: There you got it well.

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Speaker 2: First, shout out to all the hurdle listens, because AM's

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Speaker 2: a legend like she defines legend. So for those who've

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Speaker 2: never heard my journey before, I'm a chef formerly a

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

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

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

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

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

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Speaker 1: And I was cooking at home since the age of eleven.

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

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

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

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

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Speaker 2: of an actual profession, if you will, started releasing some

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

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

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

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

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Speaker 2: performance world, and put it into an easy to understand

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Speaker 2: and practical setting or the applied nutrition space in the

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Speaker 2: actual cooking.

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Speaker 1: So that's what I do.

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Speaker 3: Someone here is I moved to the United States and

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Speaker 3: then I started working with all these dope humans and

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Speaker 3: they're like cool, but how so what's the how how

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Speaker 3: did that happen for you?

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Speaker 2: You know, it's funny. I'm reading your topic Habits like

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Speaker 2: the fourth time.

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Speaker 4: Right on my desk, read here.

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

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

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

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

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

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

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Speaker 1: So what I did was I found.

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Speaker 2: A way to be consistent on something I'm passionate about,

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

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Speaker 2: my message and break through the mold of how people

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Speaker 2: should be looking at themselves through performance and using food

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Speaker 2: to do so. So, you know, it could be simply

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Speaker 2: just through Instagram, It could be blogs, it could be

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Speaker 2: speaking to people at dinners that I was then cooking at,

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Speaker 2: and that evolved into eventually people had heard of what

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Speaker 2: I was doing to then you know, my number one

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Speaker 2: seoed topic was the healthy Chef on Google, and so

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

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Speaker 2: under Ama reached out to me, and that was the

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Speaker 2: very first like moment for me to reconcile that the

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

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Speaker 2: creating articles, putting out my philosophies around performance based food

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Speaker 2: had actually worked. And you know, we talk about just

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Speaker 2: being consistent and eventually it pays off.

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Speaker 1: It does.

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Speaker 3: Yeah, No, I agree, and I love that idea of

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Speaker 3: the raps, I mean, completely unrelated to cooking. I was

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Speaker 3: saying to someone yesterday that I've been out of the

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Speaker 3: dating game forever and at this point, I feel like

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Speaker 3: I just need some reps, Like I'm not the kind

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Speaker 3: of person that likes to just go on a DAT

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Speaker 3: for a free dinner. Unlike friends of mine when we

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Speaker 3: were in our early twenties, that was ever me.

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Speaker 4: It was never me. It was never me.

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Speaker 3: But I feel as though now I need to get

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Speaker 3: back into dating in a way that I'm just putting

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Speaker 3: in the reps.

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

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

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Speaker 2: be lucky to have you.

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Speaker 4: We've said this, you're very sweet, Dan, but we'll.

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Speaker 1: Make it happen.

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

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

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

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

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

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

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

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

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Speaker 2: getting the reps in is when was the last time

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Speaker 2: you'll consistently get the.

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Speaker 1: Reps in to look after you first?

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Speaker 4: Totally?

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Speaker 3: I totally agree, and even I mean I can apply

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Speaker 3: this to the physical therapy exercises I'm doing right now.

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Speaker 4: My hip is feeling a little wonky.

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Speaker 3: Of course, why would I ever be able to be

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Speaker 3: completely injury free? And I know that every day if

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Speaker 3: I put in the reps, it's going to pay off.

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Speaker 3: It might not happen as fast as I want it to,

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Speaker 3: but that's where patients comes in, and that's where you

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Speaker 3: learn the lessons, right, Like, it's nice when things go

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Speaker 3: your way and everything feels easy, but it is those

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Speaker 3: moments of adversity, the difficult moments, the excessive amount of

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Speaker 3: reps that we put in that really teach us how

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Speaker 3: to be better and help pay off.

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Speaker 4: In the long haul.

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Speaker 1: Yeah.

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

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

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

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

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

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

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

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

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

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Speaker 2: half three years before anything happens.

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

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Speaker 4: We do, totally.

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Speaker 3: So I'm staring at this book here eat like a legend,

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Speaker 3: great photo either way, I appreciate it. Tell me how

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Speaker 3: this came to be? This is a really beautiful looking cookwork.

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Speaker 1: Thanks mate.

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

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Speaker 2: about sixty years, you know.

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Speaker 1: Transparently.

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

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

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

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

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

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

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Speaker 2: as numbers.

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

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

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

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

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

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Speaker 2: well over the seas. So they signed into a book

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

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

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

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

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

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Speaker 2: my head by it's like when's the right time. And

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

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

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

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

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

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

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Speaker 2: Will Bulsowitz, who's the.

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Speaker 1: Gut Health MD.

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Speaker 2: He lost a book called Fiberfield and I was talking

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Speaker 2: to him and he said, dude, when are you doing

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Speaker 2: your book? You've been talking about all these philosophies for

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Speaker 2: a long time now on your podcast everything you talk

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Speaker 2: to people about. When are you doing your book? And

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Speaker 2: I was like, you know what, man, You're right, it's time.

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

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

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

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

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

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

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

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

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

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

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Speaker 2: you know, a mother looking after the kids, or someone

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

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

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Speaker 2: him about this is like, dude, let me introduce my

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Speaker 2: LID agent.

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Speaker 1: He introduced me to his LID agent.

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Speaker 2: And Steph's amazing, and then she just just like wrote

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Speaker 2: me proposal because I loved it this book, and I

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Speaker 2: put the proposer together with the writer and she went

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Speaker 2: straight to a publisher, Harper, and they were like, we

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Speaker 2: want this right now. So it was it was it

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Speaker 2: was a really I think the biggest thing for me

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Speaker 2: to explain is I had to get over this concept

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Speaker 2: of failure that I had done and the learnings I

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Speaker 2: had from that very first book in the States that

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Speaker 2: I had done, to then realize I've learnt so much

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Speaker 2: for me to then grow and now apply to this

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Speaker 2: new book, this new project.

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Speaker 1: Have you written a book before?

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Speaker 3: Now you know all the writing, right, So.

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

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

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Speaker 2: once they fail, it's like I think you set God

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

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

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

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

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Speaker 2: you just.

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Speaker 3: Know, Yeah, when you know you now well, I mean,

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Speaker 3: this book is entirely different than your last book called

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Speaker 3: Dude Food.

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Speaker 4: And I say that not.

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Speaker 3: Just for a quick laugh, but also because this book

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Speaker 3: embodies who it is that you are. And I think

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Speaker 3: that life happens in that way, and projects show up

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Speaker 3: for us when it feels right with us. And you've

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Speaker 3: done so much work, not only professionally, but on yourself

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Speaker 3: and getting to know who it is that you are

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Speaker 3: and what it is that you're after, and what's your

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Speaker 3: values and what's important to you. And so by putting

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Speaker 3: in that work and putting in those reps on yourself,

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Speaker 3: you got yourself to a place where you were prepared

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Speaker 3: to create the book that.

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Speaker 4: Was meant for you.

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Speaker 2: Man, That's exactly it. Yeah, Like this is the book.

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

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

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

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

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

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

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

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Speaker 2: I'm like, well, my goal is not to make like

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Speaker 2: straight up, it's like, I know, this book's going to

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Speaker 2: change people's lives, right, So become a New York Times

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Speaker 2: bestseller is a personal goal. But getting on a list

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Speaker 2: is something that helps you expand the horizons of people's

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Speaker 2: understanding of how they look after themselves. So the point

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Speaker 2: run the journey that what you're talking about was I

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Speaker 2: learned to put myself first, and I don't think this

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Speaker 2: day and age people are doing that, which means they

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Speaker 2: can't put anyone else around them. In the same breath

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Speaker 2: of Fashia, you.

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Speaker 3: Know what doesn't mean to you when you say perform

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Speaker 3: at your peace?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 2: carry on our way, the idea is to bring it

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

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Speaker 2: within yourself to then eventually perform at your peak based

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Speaker 2: on applying basic fundamental skills.

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Speaker 3: And what I'm also understanding here is that your peak

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Speaker 3: can ebb and flow depending on the day. I think

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Speaker 3: that there's so much value in this concept of all

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Speaker 3: it takes is all you've got in some days what

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Speaker 3: you have.

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Speaker 4: What you've got is different than another.

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Speaker 3: Some days you show up and you're like, all I

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Speaker 3: have to offer today is this, and that's great. And

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Speaker 3: so it's meeting yourself with where you're at and understanding

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Speaker 3: that you can garner all the tools and have them

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Speaker 3: within your power to use at any given moment, Understanding

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Speaker 3: that the execution and how you use them may have

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Speaker 3: been flow and that's okay.

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Speaker 1: Yeah, Dent.

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

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

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

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

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

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

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

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Speaker 2: pitching or you want it, you've got a meeting with

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Speaker 2: someone who could give you, like how you fueling yourself

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

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

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

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

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

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

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

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

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Speaker 2: we think.

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Speaker 3: All Right, so where does someone begin when it comes

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Speaker 3: to fuel to perform at our peak? I feel like

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Speaker 3: we need to break this down into maybe different categories. Right,

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Speaker 3: So what's the first thing that someone should be cognizant

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Speaker 3: of when they're really trying to get their act together

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Speaker 3: for optimal performance?

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

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

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

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

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

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

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

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

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Speaker 2: physically your fineotype change.

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Speaker 1: So what does that mean?

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

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Speaker 2: is going to be different so your enzymes are going

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

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

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

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Speaker 2: way to go about it. If your girlfriend can have

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 2: the hummers with bread, they just don't feel good. And

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

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

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

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

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

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

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

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Speaker 2: things like that.

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Speaker 1: But that's the.

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

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

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

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

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Speaker 3: He's looking at a can of diet coke I have

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Speaker 3: on the desk right now, but i'd diet there's no sugar.

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Speaker 1: Yeah.

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

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

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Speaker 2: This is your advice Hey, I've already been through your fridge.

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Speaker 2: I just I totally nerd it out of it.

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Speaker 4: It's true.

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Speaker 2: So number two is cutut refined sugars. But I'm telling

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Speaker 2: you right now is not something everyone's oh yeah, well,

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Speaker 2: I just it's like, oh my god, newsflash. New York

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Speaker 2: Times front page Dan Jurchill says to do no sugar,

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Speaker 2: like everyone knows that, right. But definitely I've seen how

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Speaker 2: important cutting out refined sugars is so least removers much

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Speaker 2: that you can. The third one is providing the biggest

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Speaker 2: one in my opinion. We have this argument that we

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Speaker 2: used to anyway around plant based versus meat eaters, and

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Speaker 2: it was like to and fro. You'd have like all

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00:20:26,720 --> 00:20:30,959
Speaker 2: these heads of their respective call it arguments going back

436
00:20:31,000 --> 00:20:34,040
Speaker 2: and forth to and Chris TikTok and podcasts, etc. But

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Speaker 2: if you look at all the research in the papers,

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Speaker 2: number one actually biggest adjustment was if you are someone

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Speaker 2: whether or not you're eating meat or not eating meat,

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Speaker 2: the biggest differentiator in our health is and performance is

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Speaker 2: how much plants you are getting. So if you're a

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Speaker 2: media to having no plants, it's really bad. But if

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Speaker 2: you're a media to having plants. You know, it's especially

444
00:20:58,920 --> 00:21:01,919
Speaker 2: a diversity of plant that's got such a big impact

445
00:21:01,960 --> 00:21:04,280
Speaker 2: on your support. And the reason for this is we

446
00:21:04,359 --> 00:21:06,480
Speaker 2: look at the macronutrient profile. I'll talk about this in

447
00:21:06,520 --> 00:21:08,040
Speaker 2: the book, and I bring up this thing called the

448
00:21:08,080 --> 00:21:11,200
Speaker 2: fifth macronutrient. Do you know what the three macronutrients are?

449
00:21:11,560 --> 00:21:12,879
Speaker 1: I know that's you got it?

450
00:21:13,040 --> 00:21:14,080
Speaker 4: Craves, fat and protein.

451
00:21:14,320 --> 00:21:17,119
Speaker 1: Nice. Do you know what the fourth is? Now? Water?

452
00:21:17,640 --> 00:21:17,880
Speaker 4: Oh?

453
00:21:18,040 --> 00:21:21,239
Speaker 2: And they sometimes say alcohol too, but I've said the

454
00:21:21,280 --> 00:21:25,399
Speaker 2: fifth one is actually the cohort of the micronutrients. The

455
00:21:25,440 --> 00:21:28,680
Speaker 2: reason why I said that is because macro is sexy,

456
00:21:29,200 --> 00:21:31,320
Speaker 2: really easy to read a packet and see protein, fats

457
00:21:31,320 --> 00:21:34,439
Speaker 2: and carbs. We've got this dogmatic approach like numbers, how

458
00:21:34,480 --> 00:21:36,720
Speaker 2: many calories am I having? Am I a death deficit?

459
00:21:37,119 --> 00:21:37,320
Speaker 1: You know?

460
00:21:37,400 --> 00:21:39,680
Speaker 2: All these kind of things. Am I getting enough protein today?

461
00:21:39,680 --> 00:21:42,440
Speaker 2: And we know protein is such a more amazingly sexy topic.

462
00:21:42,440 --> 00:21:45,440
Speaker 2: How much proteins they got on a maket on that package.

463
00:21:45,640 --> 00:21:47,840
Speaker 2: But we don't talk about is like you know the

464
00:21:47,960 --> 00:21:51,840
Speaker 2: understanding of magnesium and potassium and iron like iron and

465
00:21:51,880 --> 00:21:55,399
Speaker 2: women is so a man obviously, but particularly in women

466
00:21:55,440 --> 00:21:58,800
Speaker 2: with their metro cycle, like you have to be so

467
00:21:58,840 --> 00:22:01,560
Speaker 2: swisched on of how how much iron you're having. And

468
00:22:01,600 --> 00:22:03,720
Speaker 2: it's not just the amount of iron you're having, but

469
00:22:03,760 --> 00:22:07,200
Speaker 2: how much you're absorbing. And that's where green leafy vegetables

470
00:22:07,440 --> 00:22:10,120
Speaker 2: are so important for your performance because you can take

471
00:22:10,160 --> 00:22:12,240
Speaker 2: on all the salmon you want and all the meats

472
00:22:12,280 --> 00:22:14,440
Speaker 2: and things like that that have the iron, but if

473
00:22:14,480 --> 00:22:17,239
Speaker 2: you're not having the calcium fight them and c all

474
00:22:17,240 --> 00:22:19,480
Speaker 2: those kind of things to support, you're not going to

475
00:22:19,560 --> 00:22:22,000
Speaker 2: have the ability to actually withdraw and use it. So

476
00:22:22,480 --> 00:22:25,680
Speaker 2: that's why I say, although it's good to have your proteins, fats,

477
00:22:25,680 --> 00:22:27,960
Speaker 2: and carbs, if you don't have the fifth magnutrient, which

478
00:22:28,040 --> 00:22:30,480
Speaker 2: is your veggies, you are not getting the support and

479
00:22:30,480 --> 00:22:32,200
Speaker 2: they're just kind of like, for lack of a better

480
00:22:32,240 --> 00:22:34,480
Speaker 2: way of putting this together, floating around. It's just not

481
00:22:34,520 --> 00:22:39,440
Speaker 2: being utilized. Right Three cap number one by the individuality.

482
00:22:39,520 --> 00:22:42,200
Speaker 2: Number two, cut it refined sugar. Number three, eat more plants.

483
00:22:42,359 --> 00:22:45,960
Speaker 3: Okay, pretty simple, Pretty simple. First thing to touch on.

484
00:22:46,200 --> 00:22:48,119
Speaker 3: Lots of things to double click on here. The first

485
00:22:48,119 --> 00:22:51,280
Speaker 3: thing refined sugars. For someone who struggles cutting out refined

486
00:22:51,320 --> 00:22:54,040
Speaker 3: sugars from their diet, how do you recommend that they begin.

487
00:22:54,160 --> 00:22:58,000
Speaker 3: What's a small step that they can take toward accomplishing that.

488
00:22:58,160 --> 00:22:59,800
Speaker 1: Yeah, so this is a good point.

489
00:23:00,200 --> 00:23:02,960
Speaker 2: The first one is adjusting to like maybe more natural sugars,

490
00:23:03,119 --> 00:23:05,480
Speaker 2: so honeys and maple syrups, you know if you can.

491
00:23:06,640 --> 00:23:08,120
Speaker 1: The reason why I say this is if you look

492
00:23:08,119 --> 00:23:10,320
Speaker 1: at like if you look at our.

493
00:23:11,119 --> 00:23:13,760
Speaker 2: Intakers, Like in the American society, a lot of people

494
00:23:13,800 --> 00:23:16,520
Speaker 2: just adding sugars to their day even though it's already

495
00:23:16,520 --> 00:23:18,919
Speaker 2: sugars in the existing meals are about to have so

496
00:23:19,080 --> 00:23:20,760
Speaker 2: like you know, not a lot of people are like

497
00:23:20,840 --> 00:23:23,119
Speaker 2: me and are snobbishing about their coffee as a naussy

498
00:23:23,359 --> 00:23:26,040
Speaker 2: and can have like the understanding of why we want

499
00:23:26,040 --> 00:23:28,280
Speaker 2: black coffee, they need to have a sweetener in it,

500
00:23:28,359 --> 00:23:32,080
Speaker 2: so like go for a honey or a maple syrup,

501
00:23:32,200 --> 00:23:34,040
Speaker 2: a little dash of that instead of having you know.

502
00:23:34,080 --> 00:23:34,760
Speaker 1: Table sugar.

503
00:23:35,000 --> 00:23:37,800
Speaker 2: Right, it still has a spike, but it's still got

504
00:23:37,800 --> 00:23:40,119
Speaker 2: some trade minerals in it that can support other things,

505
00:23:40,240 --> 00:23:41,080
Speaker 2: if that makes sense.

506
00:23:41,160 --> 00:23:43,879
Speaker 1: Yeah, So number one cut that part out and adjust.

507
00:23:44,080 --> 00:23:46,639
Speaker 2: Number two is I would work on the ability to

508
00:23:46,720 --> 00:23:50,960
Speaker 2: kind of understand what your vices are, and I get

509
00:23:50,960 --> 00:23:54,040
Speaker 2: the reps in progressively work and wean your way off

510
00:23:54,040 --> 00:23:56,720
Speaker 2: to understand how much you're actually taking on the what

511
00:23:56,760 --> 00:24:00,359
Speaker 2: you actually need. If you're having cereal for breakfast or nola,

512
00:24:00,400 --> 00:24:02,159
Speaker 2: there's only that much sugar in there. Plus if you

513
00:24:02,200 --> 00:24:04,679
Speaker 2: add more sugar to your coffee and then you have

514
00:24:05,240 --> 00:24:07,840
Speaker 2: you know, say a snack barbs you got sugar, you

515
00:24:07,840 --> 00:24:09,080
Speaker 2: can start to see it's done.

516
00:24:08,960 --> 00:24:10,000
Speaker 1: Add up really simple.

517
00:24:10,119 --> 00:24:13,359
Speaker 2: So I just say, progressively, start to wean off package

518
00:24:13,400 --> 00:24:15,840
Speaker 2: foods as best possible to and enjoy plenty of fruit.

519
00:24:15,920 --> 00:24:16,920
Speaker 1: I love my berries.

520
00:24:17,119 --> 00:24:19,959
Speaker 3: Yeah, yeah, I've been doing frozen grebes at the end

521
00:24:19,960 --> 00:24:23,159
Speaker 3: of the day because I definitely have like a dessert virce.

522
00:24:23,640 --> 00:24:27,359
Speaker 3: So I'm trying to wean off of my YAsO, Greek

523
00:24:27,400 --> 00:24:31,719
Speaker 3: yogurt bars, yeshivor of frozen grapes. These are my These

524
00:24:31,760 --> 00:24:33,680
Speaker 3: are the things I'm leaning into the diet coke, which

525
00:24:33,720 --> 00:24:35,840
Speaker 3: you don't like, and then yeah, so Greek yogurt bars.

526
00:24:35,880 --> 00:24:36,920
Speaker 1: What else do you see?

527
00:24:37,080 --> 00:24:39,720
Speaker 2: Is like even just in general, because we talk about

528
00:24:39,720 --> 00:24:41,720
Speaker 2: this and you must talk about your friends.

529
00:24:41,720 --> 00:24:44,119
Speaker 1: It's like I'm not saying don't ever. I still go

530
00:24:44,200 --> 00:24:46,520
Speaker 1: and have chocolate totally totally, but I'm not saying don't

531
00:24:46,520 --> 00:24:46,760
Speaker 1: have it.

532
00:24:46,880 --> 00:24:50,400
Speaker 2: Yeah, I'm just being alert and understanding of like there's

533
00:24:50,880 --> 00:24:51,960
Speaker 2: there's simple tips.

534
00:24:51,720 --> 00:24:53,040
Speaker 1: Or our headspace.

535
00:24:53,160 --> 00:24:57,080
Speaker 2: It's like, well, it's all about you actually putting in

536
00:24:57,119 --> 00:24:59,600
Speaker 2: the work, which means do you care enough about yourself

537
00:24:59,640 --> 00:25:02,720
Speaker 2: to actually make the change. And that's not me saying well, dance,

538
00:25:02,720 --> 00:25:04,560
Speaker 2: give me an ultimatum. It's like no, just honest, Like

539
00:25:04,600 --> 00:25:07,120
Speaker 2: if you if you're someone who wants to cut out

540
00:25:07,119 --> 00:25:10,200
Speaker 2: refined sugar, I can tell you all the tips and

541
00:25:10,240 --> 00:25:12,600
Speaker 2: tricks here in the day. You're the one is gonna

542
00:25:12,600 --> 00:25:16,520
Speaker 2: have to do it and until it's Unfortunately, is the

543
00:25:16,520 --> 00:25:19,200
Speaker 2: thing about a gain repsin in food. It's like gain

544
00:25:19,280 --> 00:25:23,000
Speaker 2: the repsin is so apparent because you don't see it immediately.

545
00:25:23,920 --> 00:25:27,119
Speaker 2: It's something that does take you know, even years to

546
00:25:27,200 --> 00:25:30,920
Speaker 2: either come to fruition of how important cutting out something

547
00:25:30,960 --> 00:25:33,480
Speaker 2: like refined t can be. You know, can delay or

548
00:25:33,520 --> 00:25:38,600
Speaker 2: imprevent the onset of so many problematic diseases. So it's

549
00:25:38,640 --> 00:25:42,080
Speaker 2: not the unfortunate situation where you get a like or

550
00:25:42,240 --> 00:25:44,359
Speaker 2: a comment that gives you affirmation of how you're doing

551
00:25:44,440 --> 00:25:44,960
Speaker 2: straight away.

552
00:25:45,040 --> 00:25:47,119
Speaker 1: You have to be put the dedication in.

553
00:25:47,359 --> 00:25:50,080
Speaker 3: And this comes full circle with the importance of a

554
00:25:50,160 --> 00:25:52,560
Speaker 3: why right. I always say that where there's a why,

555
00:25:52,640 --> 00:25:55,679
Speaker 3: there's a way, and when you have a firm idea

556
00:25:55,720 --> 00:25:57,879
Speaker 3: of what it is that your goals are and why

557
00:25:57,920 --> 00:25:59,520
Speaker 3: it is that you want to be cognizant of what

558
00:25:59,520 --> 00:26:03,000
Speaker 3: you're putting into your body, then it'll be a little

559
00:26:03,080 --> 00:26:07,680
Speaker 3: bit easier to make these choices, albeit small, to get

560
00:26:07,680 --> 00:26:09,920
Speaker 3: you to that point. So for me, I'll give you

561
00:26:09,960 --> 00:26:11,960
Speaker 3: an example from when I was back in college. I

562
00:26:12,080 --> 00:26:15,040
Speaker 3: was on a major weight loss journey, and I had

563
00:26:15,160 --> 00:26:19,399
Speaker 3: been until I started on this journey, probably eating ice

564
00:26:19,440 --> 00:26:22,199
Speaker 3: cream at least once a day at some point in

565
00:26:22,240 --> 00:26:25,800
Speaker 3: my dining in college. And so I made the decision

566
00:26:25,880 --> 00:26:28,760
Speaker 3: that instead of eating ice cream once a day, I

567
00:26:29,119 --> 00:26:31,320
Speaker 3: when I was losing weight, was using weight Watchers, and

568
00:26:31,440 --> 00:26:33,800
Speaker 3: after I wait in at wheat Watchers every week, I

569
00:26:33,800 --> 00:26:36,040
Speaker 3: would go to the drive through get myself a black

570
00:26:36,080 --> 00:26:39,240
Speaker 3: ice coffee and a glaze stick donut. And that was

571
00:26:39,320 --> 00:26:41,960
Speaker 3: like when I had my sugar exciting moment. And that's

572
00:26:42,000 --> 00:26:44,640
Speaker 3: not to say that there wasn't sugar dispersed in other

573
00:26:44,720 --> 00:26:47,200
Speaker 3: moments throughout my week, but I just made the conscious

574
00:26:47,240 --> 00:26:49,840
Speaker 3: decision that I was not going to have ice cream

575
00:26:49,880 --> 00:26:52,880
Speaker 3: every day anymore because my goals were bigger than that.

576
00:26:52,880 --> 00:26:55,560
Speaker 1: That's it. You made a point to take care. You

577
00:26:55,600 --> 00:26:56,520
Speaker 1: put yourself first.

578
00:26:56,720 --> 00:26:59,400
Speaker 2: Yeah, but you're also realistic because you need to look

579
00:26:59,400 --> 00:27:01,840
Speaker 2: after yourself the whole. This is the rest of your life.

580
00:27:01,840 --> 00:27:04,800
Speaker 2: We're talking about your life. So you want to enjoy

581
00:27:04,880 --> 00:27:08,359
Speaker 2: things and yeah, like that's that's all we're saying. Is

582
00:27:08,400 --> 00:27:11,960
Speaker 2: like finding ways to motivate you for the longevity of

583
00:27:12,000 --> 00:27:14,919
Speaker 2: your entire life so you can perform and do the

584
00:27:14,920 --> 00:27:16,880
Speaker 2: things you want to be doing. And you know, there's

585
00:27:16,880 --> 00:27:19,200
Speaker 2: nothing worse than having no energy to look after your

586
00:27:19,320 --> 00:27:22,199
Speaker 2: kids or like not being able to you're pushing for

587
00:27:22,280 --> 00:27:24,280
Speaker 2: things at work, but you don't have the bird to

588
00:27:24,280 --> 00:27:26,200
Speaker 2: do get off the couch because you're just so tired

589
00:27:26,240 --> 00:27:29,520
Speaker 2: because you're not sleeping, you're you know, not looking after yourself.

590
00:27:30,240 --> 00:27:32,960
Speaker 2: And I'd also say it's like I think, for me,

591
00:27:33,600 --> 00:27:36,199
Speaker 2: what and this is not a guy thing, but a

592
00:27:36,200 --> 00:27:40,119
Speaker 2: lot of guys like to understand, say building lean, muscle

593
00:27:40,160 --> 00:27:43,399
Speaker 2: and get big, so they follow a numbers spectrum. And

594
00:27:43,440 --> 00:27:45,560
Speaker 2: I think numbers are really good, but they can also

595
00:27:45,640 --> 00:27:48,560
Speaker 2: be detrimental in our headspace. So you know, either be

596
00:27:48,600 --> 00:27:51,000
Speaker 2: jumping on the scale or and looking at a number

597
00:27:51,040 --> 00:27:53,639
Speaker 2: to determine how healthy we are. That's not what it

598
00:27:53,640 --> 00:27:56,679
Speaker 2: should be. It's to be like how you feel is

599
00:27:56,720 --> 00:28:00,359
Speaker 2: so much more important. I will say, I understand your

600
00:28:00,400 --> 00:28:04,760
Speaker 2: macronutrient including the fifth macronutrient profile is important. So understanding

601
00:28:04,800 --> 00:28:07,360
Speaker 2: your deficiencies is just as important to understand how you're tracking.

602
00:28:07,440 --> 00:28:10,280
Speaker 2: So you know, like I'm right now, I'm doing a

603
00:28:10,320 --> 00:28:13,679
Speaker 2: new program for high rocks, but coming from a marathon,

604
00:28:13,800 --> 00:28:16,400
Speaker 2: I need to put on muscle, so I am tracking

605
00:28:16,680 --> 00:28:19,760
Speaker 2: more recently how much I'm eating to make sure I'm

606
00:28:19,800 --> 00:28:20,920
Speaker 2: working towards my goals.

607
00:28:21,280 --> 00:28:22,280
Speaker 1: Because I you know, I.

608
00:28:22,200 --> 00:28:25,160
Speaker 2: Don't have a I didn't have a huge eating disorder,

609
00:28:25,320 --> 00:28:27,920
Speaker 2: but I had that what they do refer to as

610
00:28:27,920 --> 00:28:29,920
Speaker 2: an eating disorder when I was a young, young male,

611
00:28:30,040 --> 00:28:31,679
Speaker 2: when all I do is hit the gym, and I

612
00:28:31,720 --> 00:28:33,760
Speaker 2: was conscious of what I was eating to the point

613
00:28:33,760 --> 00:28:35,800
Speaker 2: that I didn't go out to eat at nighttime because

614
00:28:35,800 --> 00:28:37,919
Speaker 2: I was concerned about what would be putting in my body.

615
00:28:38,280 --> 00:28:40,440
Speaker 2: And I wouldn't enjoy a time with my friends because

616
00:28:40,440 --> 00:28:42,760
Speaker 2: of that. So that that is an eating disorder, and

617
00:28:42,800 --> 00:28:45,560
Speaker 2: so that's very common these days, and particularly in young men.

618
00:28:46,160 --> 00:28:48,080
Speaker 2: Like they say, women are the ones that I have

619
00:28:48,160 --> 00:28:50,680
Speaker 2: in disorders and that's probably more obvious because people are

620
00:28:50,680 --> 00:28:53,680
Speaker 2: more in tune whereas guys aren't so vocal about it.

621
00:28:54,400 --> 00:28:57,640
Speaker 2: But trying to take away that concept that numbers can

622
00:28:57,760 --> 00:28:59,560
Speaker 2: guide you, but they're not the be all.

623
00:28:59,480 --> 00:29:00,640
Speaker 4: End all, definitely.

624
00:29:00,840 --> 00:29:03,120
Speaker 3: And for those that don't know, can you just give

625
00:29:03,160 --> 00:29:05,040
Speaker 3: a quick explainer on what hierroarx is?

626
00:29:05,280 --> 00:29:05,920
Speaker 1: Yeah, for sure.

627
00:29:06,000 --> 00:29:10,920
Speaker 2: So high rox is a essentially a circuit style competition

628
00:29:11,360 --> 00:29:14,280
Speaker 2: where it's eight kilometers broken up into one kilometer interval

629
00:29:14,320 --> 00:29:19,000
Speaker 2: efforts followed by corresponding with eight discipline So there's eight disciplines,

630
00:29:19,040 --> 00:29:22,520
Speaker 2: eight kilometer efforts, eight one klmeter efforts. And it's really

631
00:29:22,560 --> 00:29:25,000
Speaker 2: exciting because Censor, the company I work with, we just

632
00:29:25,080 --> 00:29:28,080
Speaker 2: Chris Hamsworth Fitness company. We just became the equipment partner,

633
00:29:28,120 --> 00:29:29,360
Speaker 2: so I do a lot of work with them. But

634
00:29:29,760 --> 00:29:32,920
Speaker 2: it's a sick competition. It's like anyone can get off

635
00:29:32,960 --> 00:29:36,080
Speaker 2: the couch and do this, and you can also be.

636
00:29:36,000 --> 00:29:39,360
Speaker 1: An elite right and do it. It's really really exciting.

637
00:29:39,360 --> 00:29:40,440
Speaker 4: I like how it's broken up.

638
00:29:40,560 --> 00:29:43,560
Speaker 3: It reminds me a little bit of like old school

639
00:29:43,600 --> 00:29:47,520
Speaker 3: what I would do on like my cardiocentric CrossFit is.

640
00:29:47,920 --> 00:29:50,840
Speaker 1: That's honestly it back in the day you don't do

641
00:29:50,840 --> 00:29:51,320
Speaker 1: it anymore.

642
00:29:51,360 --> 00:29:54,000
Speaker 4: I haven't. I haven't done CrossFit and sometime.

643
00:29:54,120 --> 00:29:56,840
Speaker 3: But I am really getting back into Olympic weight lifting,

644
00:29:56,880 --> 00:29:57,360
Speaker 3: which is fun.

645
00:29:57,440 --> 00:29:58,880
Speaker 1: Let's see, what are you actually curious?

646
00:29:58,920 --> 00:30:01,840
Speaker 2: Like, after your Olympic lifting, where's your what's the first

647
00:30:01,840 --> 00:30:03,160
Speaker 2: thing you need to do afterwards?

648
00:30:03,160 --> 00:30:05,400
Speaker 1: Like? First thing you'll you'll you want to do?

649
00:30:05,760 --> 00:30:07,720
Speaker 3: The first thing I want to do? Well, the first

650
00:30:07,720 --> 00:30:09,760
Speaker 3: thing I do is when I'm done at the gym,

651
00:30:09,800 --> 00:30:12,320
Speaker 3: I run home and then I make a smoothie.

652
00:30:12,480 --> 00:30:13,840
Speaker 2: Do you want to make the smoothie or do you

653
00:30:13,880 --> 00:30:15,040
Speaker 2: think you need to make this mooviie.

654
00:30:15,240 --> 00:30:16,320
Speaker 4: I think it's a little bit of both.

655
00:30:16,360 --> 00:30:18,240
Speaker 3: I think it's important for me to make the smoothie,

656
00:30:18,240 --> 00:30:20,200
Speaker 3: and I also look forward to the smoothie.

657
00:30:20,600 --> 00:30:23,360
Speaker 4: There's a like a smoothie.

658
00:30:22,960 --> 00:30:26,280
Speaker 3: Bar in the gym that I specifically have trained myself

659
00:30:26,360 --> 00:30:28,760
Speaker 3: not to go to because it would be so much

660
00:30:28,760 --> 00:30:31,360
Speaker 3: easier to get there smoothie. But then I walk home

661
00:30:31,440 --> 00:30:33,520
Speaker 3: with this smoothe when I'd rather just like get that

662
00:30:33,640 --> 00:30:36,960
Speaker 3: quick mile, be back and get my day started. So

663
00:30:37,080 --> 00:30:40,720
Speaker 3: for me, now I have gotten back into a smoothie routine,

664
00:30:40,760 --> 00:30:42,160
Speaker 3: which I haven't been in years.

665
00:30:42,280 --> 00:30:43,200
Speaker 4: But I enjoy it.

666
00:30:43,400 --> 00:30:45,920
Speaker 1: I really appreciate your intentionality with everything, dude.

667
00:30:46,000 --> 00:30:49,280
Speaker 3: The intentionality behind that is a it costs so much

668
00:30:49,280 --> 00:30:51,880
Speaker 3: more money to buy the smoothie at the gym, although like,

669
00:30:51,920 --> 00:30:53,400
Speaker 3: there will be a time and a place where I'm

670
00:30:53,440 --> 00:30:55,960
Speaker 3: like today, I'm treating myself to a smoothie, especially when

671
00:30:55,960 --> 00:30:57,360
Speaker 3: I don't have somewhere to go. So if I'm going

672
00:30:57,400 --> 00:30:59,800
Speaker 3: to the gym on maybe a Sunday, that's a smoothie

673
00:30:59,800 --> 00:31:02,160
Speaker 3: opera coortunity versus the one that I like make myself

674
00:31:02,200 --> 00:31:05,480
Speaker 3: when I come home. But also I like seeing what's

675
00:31:05,520 --> 00:31:10,280
Speaker 3: actually going in. And although I totally respect and appreciate

676
00:31:10,480 --> 00:31:14,320
Speaker 3: and I'm sure that they're dialed into they're putting into

677
00:31:14,360 --> 00:31:16,480
Speaker 3: this movie what they say they're putting into this movie,

678
00:31:16,640 --> 00:31:18,200
Speaker 3: I just I like to do it myself.

679
00:31:18,240 --> 00:31:19,880
Speaker 1: Absolutely. Yeah.

680
00:31:19,280 --> 00:31:22,520
Speaker 2: I also, yeah, just being able to put your own

681
00:31:22,600 --> 00:31:25,400
Speaker 2: ingredients in Yeah, it's empowering. But I will say a

682
00:31:25,440 --> 00:31:27,280
Speaker 2: lot of people tell me like, yeah, but there's so

683
00:31:27,360 --> 00:31:28,880
Speaker 2: many ingredients, and like, okay, cool, So.

684
00:31:28,840 --> 00:31:29,960
Speaker 1: I can with the hack you raise this.

685
00:31:30,040 --> 00:31:30,800
Speaker 4: I'm ready for the hack.

686
00:31:30,920 --> 00:31:33,840
Speaker 2: So I go buy a bunch of what we call

687
00:31:34,200 --> 00:31:37,840
Speaker 2: essentially plant containers, which are two cups we use them

688
00:31:37,880 --> 00:31:41,320
Speaker 2: at the restaurant to store, you know, ingredients, So you

689
00:31:41,320 --> 00:31:43,920
Speaker 2: get a bunch of those, and what you do is

690
00:31:43,960 --> 00:31:47,480
Speaker 2: you put all your ingredients bar the milk into them.

691
00:31:47,600 --> 00:31:49,040
Speaker 2: So say you make at the start of the week

692
00:31:49,080 --> 00:31:51,040
Speaker 2: and you want to have your five days of smoothies

693
00:31:51,360 --> 00:31:53,880
Speaker 2: be five smoothies, so you make five of these cork

694
00:31:54,160 --> 00:31:57,000
Speaker 2: these plant containers and it could be like banana, blueberries,

695
00:31:57,080 --> 00:32:00,560
Speaker 2: you spinach, you know whatever other the greens put in there,

696
00:32:00,920 --> 00:32:03,480
Speaker 2: and then you just go straight to get home and

697
00:32:03,520 --> 00:32:05,480
Speaker 2: you simply come out of the freezer, put those in,

698
00:32:05,760 --> 00:32:07,960
Speaker 2: maybe add your mix of seeds and nuts, and then

699
00:32:08,000 --> 00:32:10,080
Speaker 2: your milk and if protein's there as well. So instead

700
00:32:10,080 --> 00:32:12,959
Speaker 2: of having to undo every single thing, you save so

701
00:32:13,080 --> 00:32:16,080
Speaker 2: much more time by one day of the week putting

702
00:32:16,080 --> 00:32:17,920
Speaker 2: them all into your plant containers.

703
00:32:18,160 --> 00:32:21,600
Speaker 3: And it's better when the fruits are frozen. The smoothie

704
00:32:21,600 --> 00:32:24,680
Speaker 3: consistency is better. Can we also just like, okay, you

705
00:32:25,320 --> 00:32:27,320
Speaker 3: kind of just broke it down, but like on a

706
00:32:27,400 --> 00:32:32,680
Speaker 3: really granular level, let's break down if you're having a smoothie,

707
00:32:33,160 --> 00:32:36,360
Speaker 3: and I know it will differ based on maybe what

708
00:32:36,400 --> 00:32:39,000
Speaker 3: you're doing before you have the smoothie, but say someone's

709
00:32:39,040 --> 00:32:41,720
Speaker 3: doing a workout of some sort, they come home, They're like,

710
00:32:41,760 --> 00:32:43,360
Speaker 3: I want to have a smoothie because I know I

711
00:32:43,400 --> 00:32:46,840
Speaker 3: should be getting in my carbs, my healthy fats, my proteins.

712
00:32:46,880 --> 00:32:49,560
Speaker 4: Talk to me about what goes in an ideal smoothie.

713
00:32:49,680 --> 00:32:52,959
Speaker 2: Yeah, So again depending on everyone's goals and orientation. But

714
00:32:53,000 --> 00:32:55,719
Speaker 2: we'll just say, for like a foundational just energy.

715
00:32:55,920 --> 00:32:56,600
Speaker 4: Yeah.

716
00:32:56,920 --> 00:33:00,920
Speaker 2: You know, all macro nutrients, all macronutrians are essential. So

717
00:33:00,960 --> 00:33:04,560
Speaker 2: you do want certain things coming out of a workout.

718
00:33:04,600 --> 00:33:07,760
Speaker 2: You probably want to have less fat because fat can

719
00:33:07,880 --> 00:33:11,440
Speaker 2: slow down your digestion process. So you know, for me,

720
00:33:11,480 --> 00:33:13,920
Speaker 2: for example, when I finish your workout, I'm trying to

721
00:33:13,920 --> 00:33:17,080
Speaker 2: get carbs and protein into my body. If I am

722
00:33:17,120 --> 00:33:19,760
Speaker 2: having fats let down that digestion process, it's going to

723
00:33:19,800 --> 00:33:22,400
Speaker 2: affect the speed in which my body can utilize those

724
00:33:22,440 --> 00:33:25,719
Speaker 2: macronutrients of carbs and protein. So what I mean by

725
00:33:25,720 --> 00:33:27,840
Speaker 2: that is I probably restrict the amount of nut butters

726
00:33:28,120 --> 00:33:31,680
Speaker 2: that I have because obviously it's you know, consistency.

727
00:33:31,040 --> 00:33:33,040
Speaker 1: Of fat and their same with avocado.

728
00:33:33,400 --> 00:33:35,760
Speaker 2: I'd prefer to have that before a workout, although not

729
00:33:35,880 --> 00:33:39,120
Speaker 2: too heavy as well, given the fact that people can't

730
00:33:39,120 --> 00:33:42,200
Speaker 2: consume fat. And then if they're doing a big metcon

731
00:33:42,720 --> 00:33:45,840
Speaker 2: affect their ability to sit in their stomach, so post

732
00:33:45,840 --> 00:33:50,960
Speaker 2: workout ideally, so I'd sit around like fifty grams of carbohydrates.

733
00:33:51,320 --> 00:33:55,880
Speaker 1: Reason for this is pretty simple. A body can store sixty.

734
00:33:55,640 --> 00:33:59,840
Speaker 2: Grams of certain forms of glucose and then an additional

735
00:34:00,480 --> 00:34:02,600
Speaker 2: you know, thirty of fuctos. So you're like looking at

736
00:34:02,680 --> 00:34:05,720
Speaker 2: ninety is what you can maximize per hour right at

737
00:34:05,720 --> 00:34:08,040
Speaker 2: the time. So they used to just be thinking sixty

738
00:34:08,160 --> 00:34:11,360
Speaker 2: was enough, and then we realized there was another thirty

739
00:34:11,400 --> 00:34:13,960
Speaker 2: of a different type of you know, I guess in

740
00:34:14,000 --> 00:34:17,200
Speaker 2: this case sugar can kind of un unlock. But I'd

741
00:34:17,200 --> 00:34:18,960
Speaker 2: say for the majority of people coming out of a

742
00:34:19,000 --> 00:34:23,560
Speaker 2: workout male female, fifty to sixty grams is sufficient. If

743
00:34:23,600 --> 00:34:26,200
Speaker 2: someone who's doing a serious workout, you want to go

744
00:34:26,239 --> 00:34:29,440
Speaker 2: to the upper echelon of like ninety you know, protein wise,

745
00:34:29,560 --> 00:34:33,440
Speaker 2: I'd say around thirty to forty grams realistic, and then

746
00:34:33,520 --> 00:34:35,680
Speaker 2: you know, you want to minimize your fat to like

747
00:34:35,880 --> 00:34:38,320
Speaker 2: no more in my opinion of like five grams.

748
00:34:38,520 --> 00:34:41,320
Speaker 4: Gotcha, And from like a visual POV.

749
00:34:41,640 --> 00:34:45,680
Speaker 3: If we're talking about using fruit as that carbohydrates finishes

750
00:34:45,719 --> 00:34:48,280
Speaker 3: that carbohydrate, we're talking about like a cup, right.

751
00:34:48,440 --> 00:34:51,040
Speaker 2: Yeah, one hundred yeah, Like if you were to feel

752
00:34:51,040 --> 00:34:54,160
Speaker 2: one of those pint containers, it's you know, you should

753
00:34:54,200 --> 00:34:56,879
Speaker 2: see if you looked at it from the side on

754
00:34:56,880 --> 00:34:57,680
Speaker 2: one third of it free.

755
00:34:57,680 --> 00:34:59,920
Speaker 1: So let's say a bit over a cup, I mean green.

756
00:35:05,360 --> 00:35:08,279
Speaker 3: Taking a break from today's episode to give some love

757
00:35:08,360 --> 00:35:13,000
Speaker 3: to my sponsor at Elements. Element makes delicious electrolyte hydration

758
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Speaker 3: without any of the gluten fillers or other dodgy ingredients

759
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Speaker 3: commonly found in other sports strings. And if I didn't

760
00:35:23,200 --> 00:35:26,800
Speaker 3: love the product enough, the flavors my go tos recently,

761
00:35:26,880 --> 00:35:30,799
Speaker 3: both the grapefruit and the watermelon. I really appreciate what

762
00:35:31,000 --> 00:35:34,359
Speaker 3: this company is doing right now for those impacted in

763
00:35:34,800 --> 00:35:37,920
Speaker 3: Los Angeles. Right now, Element is allowing us to nominate

764
00:35:37,960 --> 00:35:40,880
Speaker 3: friends and family impacted by the fires in LA to

765
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Speaker 3: receive product, and they.

766
00:35:43,160 --> 00:35:45,560
Speaker 4: Will take care of the rest. Now.

767
00:35:45,560 --> 00:35:47,600
Speaker 3: Obviously, I say that knowing that there are so much

768
00:35:47,600 --> 00:35:50,480
Speaker 3: more that we can do for those affected on the

769
00:35:50,480 --> 00:35:53,600
Speaker 3: West Coast, but the thought and the sentiment behind this

770
00:35:53,719 --> 00:35:58,400
Speaker 3: project really is truly appreciated. Now, they do have a

771
00:35:58,680 --> 00:36:02,200
Speaker 3: free offer for her listeners. With any purchase today, you

772
00:36:02,239 --> 00:36:04,799
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773
00:36:04,840 --> 00:36:08,040
Speaker 3: the flavors by simply heading on over to drink element

774
00:36:08,160 --> 00:36:12,160
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775
00:36:12,239 --> 00:36:15,640
Speaker 3: that is drink l mnt dot com slash hurdle to

776
00:36:15,680 --> 00:36:27,880
Speaker 3: get your free sample pack with any purchase today. The

777
00:36:27,920 --> 00:36:30,320
Speaker 3: other thing I wanted to double click on from before

778
00:36:30,640 --> 00:36:33,040
Speaker 3: was you said a really beautiful term which I think

779
00:36:33,040 --> 00:36:37,120
Speaker 3: we should elaborate on, and that is a diversity of plants.

780
00:36:37,440 --> 00:36:39,960
Speaker 3: What does it mean to have a diversity of plants

781
00:36:39,960 --> 00:36:42,000
Speaker 3: in your diet and what should that look like.

782
00:36:42,440 --> 00:36:44,399
Speaker 2: Yeah, so there's two things to kind of note here.

783
00:36:44,480 --> 00:36:46,880
Speaker 2: One's like more exciting to me because of a chef.

784
00:36:46,920 --> 00:36:48,840
Speaker 2: The other side of it is more inciting just for

785
00:36:48,840 --> 00:36:50,200
Speaker 2: people who are in the science space.

786
00:36:50,760 --> 00:36:53,880
Speaker 1: But colors have a relationship.

787
00:36:54,000 --> 00:36:57,960
Speaker 2: Colors in food have a relationship with obviously pigments, and

788
00:36:58,040 --> 00:37:03,200
Speaker 2: pigmentation themselves has a relationship with nutritional value. So certain

789
00:37:03,239 --> 00:37:07,560
Speaker 2: colors have certain types of micronutrients that respond to certain

790
00:37:07,600 --> 00:37:11,320
Speaker 2: receptors in our body. Similarly, though, certain types of colors

791
00:37:11,600 --> 00:37:14,359
Speaker 2: and the more dense they are, have more flavor. So

792
00:37:14,600 --> 00:37:17,520
Speaker 2: for me, that's why the flavor is exciting. What's important

793
00:37:17,520 --> 00:37:20,520
Speaker 2: to understand is if you're only getting one type of color,

794
00:37:20,560 --> 00:37:23,120
Speaker 2: you're only getting one type of micronutrient. So if you're

795
00:37:23,160 --> 00:37:27,359
Speaker 2: only getting if you smashed beet roots all week, it's

796
00:37:27,400 --> 00:37:30,040
Speaker 2: not a good thing. People like say, you know, having

797
00:37:30,120 --> 00:37:32,600
Speaker 2: chocolates too much bad for you. It is having too

798
00:37:32,680 --> 00:37:34,400
Speaker 2: much beech. It would be bad for you too. Not

799
00:37:34,480 --> 00:37:37,840
Speaker 2: only will your bathroom look like it's been painted purple everywhere,

800
00:37:38,160 --> 00:37:41,080
Speaker 2: but you're just not getting enough of the diversity. Now,

801
00:37:41,120 --> 00:37:44,080
Speaker 2: the reason for this is important. If you have a

802
00:37:44,280 --> 00:37:48,880
Speaker 2: diversity of plants, you are helping support a diversity of

803
00:37:49,000 --> 00:37:52,480
Speaker 2: microbes within you. Now, Doctor b talks about the importance

804
00:37:52,560 --> 00:37:56,400
Speaker 2: of diversity in the microbiome. So you know, for every

805
00:37:56,520 --> 00:38:00,800
Speaker 2: form of microbiome there's a specific dietary fiber that helps

806
00:38:00,840 --> 00:38:03,080
Speaker 2: look after it for it's consume to then create what's

807
00:38:03,080 --> 00:38:06,400
Speaker 2: called a post biotic. So, simply put, if you have

808
00:38:06,440 --> 00:38:11,200
Speaker 2: a variety of plants, you are eating a variety of

809
00:38:11,360 --> 00:38:15,560
Speaker 2: micro nutrients, which means you are feeding a variety of

810
00:38:15,600 --> 00:38:22,600
Speaker 2: your microbiome. And I love avengers. I also love sporting analogies.

811
00:38:23,040 --> 00:38:26,239
Speaker 2: But Tom Brady is the goat, right, But if I

812
00:38:26,320 --> 00:38:30,040
Speaker 2: only fed my body enough to create Tom Brady's his

813
00:38:30,280 --> 00:38:33,680
Speaker 2: offensive line would not allow him to be awesome because

814
00:38:33,680 --> 00:38:36,160
Speaker 2: he can't block, you know. So my point is you

815
00:38:36,160 --> 00:38:37,920
Speaker 2: want to make sure you get a full team to

816
00:38:38,000 --> 00:38:40,799
Speaker 2: look after your insights. And that is where having a

817
00:38:40,840 --> 00:38:45,560
Speaker 2: variety of greens, yellows, reds, even blues is so important.

818
00:38:46,120 --> 00:38:47,719
Speaker 2: So then you can talk about the function. So the

819
00:38:47,760 --> 00:38:50,880
Speaker 2: post body function has a lot to do with the

820
00:38:50,880 --> 00:38:55,479
Speaker 2: connection between your gut and the brain directly through something

821
00:38:55,520 --> 00:38:59,000
Speaker 2: called the vagus nerve. And I won't go into too

822
00:38:59,040 --> 00:39:02,319
Speaker 2: detail on this simply put. Just know that if you're

823
00:39:02,360 --> 00:39:08,040
Speaker 2: involving your brain in anything, it is the central area

824
00:39:08,160 --> 00:39:11,640
Speaker 2: for cognition and so many other aspects. So to look

825
00:39:11,680 --> 00:39:15,080
Speaker 2: after our performance, you have to look after your second brain,

826
00:39:15,120 --> 00:39:17,960
Speaker 2: which is the gut connected to your first brain, the brain,

827
00:39:18,520 --> 00:39:20,320
Speaker 2: And a lot of that is to do by eating

828
00:39:20,440 --> 00:39:22,600
Speaker 2: enough plants and a variety of that.

829
00:39:23,040 --> 00:39:24,520
Speaker 4: We love it. We love plants.

830
00:39:24,560 --> 00:39:26,280
Speaker 1: We do love plants. Are you getting enough plants?

831
00:39:26,320 --> 00:39:28,760
Speaker 4: I hope I'm getting enough plants. I like plants.

832
00:39:28,840 --> 00:39:32,319
Speaker 3: Okay, I mean between in the morning I'm doing well,

833
00:39:32,360 --> 00:39:34,839
Speaker 3: not plants, but in the morning, well, yes, plants. I'm

834
00:39:34,840 --> 00:39:38,040
Speaker 3: doing some fruits and usually some sort of an omelet

835
00:39:38,080 --> 00:39:40,440
Speaker 3: with like different veggies in it. Lunch is always some

836
00:39:40,480 --> 00:39:42,360
Speaker 3: sort of a salad with like some sort of a

837
00:39:42,400 --> 00:39:45,120
Speaker 3: protein in it. I'm like a big and then of

838
00:39:45,160 --> 00:39:47,000
Speaker 3: course that's smoothie after I go to the gym. So

839
00:39:47,080 --> 00:39:49,200
Speaker 3: I'm always finding a way to mix plants into the mix.

840
00:39:49,280 --> 00:39:53,200
Speaker 3: Yes see, yeah, that should be thanks dude. Noah, we're

841
00:39:53,200 --> 00:39:56,680
Speaker 3: working on it beyond the things that you've mentioned here,

842
00:39:57,160 --> 00:40:00,319
Speaker 3: knowing specifically what's good for you in your body, next

843
00:40:00,360 --> 00:40:03,280
Speaker 3: thing refined sugars, and also making sure that you're getting

844
00:40:03,320 --> 00:40:07,319
Speaker 3: in enough plants. I want to also touch on the

845
00:40:07,360 --> 00:40:10,360
Speaker 3: importance of hydration when it comes to eating like a

846
00:40:10,440 --> 00:40:14,480
Speaker 3: legend aka also drinking like a legend. Why is it

847
00:40:14,520 --> 00:40:18,759
Speaker 3: important that we also center around hydration when we're thinking

848
00:40:18,840 --> 00:40:20,320
Speaker 3: about performing optimally.

849
00:40:20,640 --> 00:40:24,600
Speaker 2: Yeah. So particularly, I'd say electrolytes are having that moment

850
00:40:24,880 --> 00:40:26,960
Speaker 2: a lot of it to the fact that running so cool.

851
00:40:27,400 --> 00:40:30,600
Speaker 2: And I will have a caveat in saying, like when

852
00:40:30,640 --> 00:40:33,640
Speaker 2: I say we don't consume enough sodium in our day,

853
00:40:33,760 --> 00:40:37,359
Speaker 2: I will say that is with those people who are

854
00:40:37,440 --> 00:40:42,120
Speaker 2: not consuming prepared packaged foods. Recently, as a New York

855
00:40:42,120 --> 00:40:45,080
Speaker 2: Times article talked about sodium and it gave you like

856
00:40:45,120 --> 00:40:47,799
Speaker 2: a quiz like ten part quiz and a look at

857
00:40:47,840 --> 00:40:51,160
Speaker 2: two different types of meals and I asked you which

858
00:40:51,160 --> 00:40:54,440
Speaker 2: one had more sodiuminim and you'd be surprised about, like

859
00:40:54,520 --> 00:40:57,319
Speaker 2: particular those with packaged foods how much sodiumus in them.

860
00:40:57,880 --> 00:41:02,719
Speaker 2: But if you are not consuming packaged foods, you'll be

861
00:41:02,960 --> 00:41:05,640
Speaker 2: some and you're doing a lot of particularly long endurance efforts,

862
00:41:05,760 --> 00:41:09,480
Speaker 2: you'll need to consume electrolytes on top of the hydration now,

863
00:41:09,640 --> 00:41:13,359
Speaker 2: because a two percent dehydration or two percent just two

864
00:41:13,400 --> 00:41:15,960
Speaker 2: percent dehydration will lead to a detriment in your performance

865
00:41:16,000 --> 00:41:21,759
Speaker 2: cognitively and physically. So you know, probably talking specifically around

866
00:41:22,040 --> 00:41:26,520
Speaker 2: running right now, or just any endurance effort. We sweat

867
00:41:26,680 --> 00:41:29,479
Speaker 2: and we lose anywhere between three point fifty to seven

868
00:41:29,600 --> 00:41:32,360
Speaker 2: hundred milligrams or cera and in per hour of work.

869
00:41:32,600 --> 00:41:35,560
Speaker 1: I'm a heavy sweater, me too, Yeah, dude.

870
00:41:35,239 --> 00:41:36,560
Speaker 4: And I'm a heavy salt sweater.

871
00:41:36,840 --> 00:41:37,359
Speaker 1: There you go.

872
00:41:37,480 --> 00:41:40,000
Speaker 3: Yeah, I've had like my sweat analyzed before and I'm

873
00:41:40,040 --> 00:41:41,560
Speaker 3: like a very salty sweater.

874
00:41:41,760 --> 00:41:44,000
Speaker 2: So you can get as you've just noted, you can

875
00:41:44,080 --> 00:41:47,520
Speaker 2: get sweat tested to get you a quantitative understanding of use.

876
00:41:47,520 --> 00:41:49,600
Speaker 2: That's one way you can do this if you don't

877
00:41:49,600 --> 00:41:51,800
Speaker 2: want to go that, but you know you've noted.

878
00:41:51,920 --> 00:41:55,600
Speaker 3: I think Geid has at home sweat test kits as well,

879
00:41:55,719 --> 00:41:57,480
Speaker 3: Like I don't think that you need to go to

880
00:41:57,600 --> 00:41:59,600
Speaker 3: a lab, Like I don't want people listening to this

881
00:41:59,680 --> 00:42:01,239
Speaker 3: to be like, how the hell is someone like me

882
00:42:01,320 --> 00:42:03,400
Speaker 3: gonna get sweat test? Said, Yeah, I'm pretty sure you

883
00:42:03,400 --> 00:42:05,440
Speaker 3: can literally google one on Amazon.

884
00:42:05,600 --> 00:42:05,839
Speaker 1: Cool.

885
00:42:05,920 --> 00:42:07,200
Speaker 4: Yeah, well there you got fun fact.

886
00:42:07,320 --> 00:42:10,240
Speaker 2: Fun fact. So you know, you can obviously get quantitatively tested,

887
00:42:10,280 --> 00:42:13,319
Speaker 2: but then you can know what spectrum you want. And

888
00:42:13,880 --> 00:42:16,279
Speaker 2: for me, it's like, I know I sweat so much,

889
00:42:16,280 --> 00:42:20,160
Speaker 2: so I need to consume seven hundred milligrams of sodium

890
00:42:20,360 --> 00:42:22,600
Speaker 2: per hour of work that put in. So I did

891
00:42:22,640 --> 00:42:25,000
Speaker 2: an hour and a half workout this morning. So just

892
00:42:25,040 --> 00:42:26,840
Speaker 2: for me to maintain that, I probably have to have

893
00:42:26,880 --> 00:42:30,200
Speaker 2: around one point two, you know, twelve hundred milligrams of

894
00:42:30,239 --> 00:42:34,920
Speaker 2: sodium and or electrolytes in general, because I don't want

895
00:42:34,960 --> 00:42:37,799
Speaker 2: to detriment I don't want to detriment my performance. So

896
00:42:37,840 --> 00:42:40,760
Speaker 2: important to do so, like we hear about the importance

897
00:42:40,800 --> 00:42:44,319
Speaker 2: of fluid for you know, our skin, our hair, you know,

898
00:42:44,480 --> 00:42:46,800
Speaker 2: going back to it, like we've got to remember that

899
00:42:46,840 --> 00:42:50,080
Speaker 2: it's for everything we talk about performance, cognitive and physical,

900
00:42:50,400 --> 00:42:52,360
Speaker 2: and so you know, if you're not taking one of

901
00:42:52,400 --> 00:42:54,919
Speaker 2: those amazing Stanley cups, have you got a Stanley cup?

902
00:42:55,160 --> 00:42:56,000
Speaker 4: A Stanley cup?

903
00:42:56,160 --> 00:42:57,920
Speaker 1: Have you not got a Stanley Cup? Oh?

904
00:42:58,120 --> 00:42:59,640
Speaker 4: Oh, I'm not like, I'm sorry.

905
00:42:59,760 --> 00:43:02,520
Speaker 3: I I literally heard you say that, Dan, and I

906
00:43:02,560 --> 00:43:05,080
Speaker 3: thought you were asking me if I had like a

907
00:43:05,200 --> 00:43:08,239
Speaker 3: hockey Stanley cup, And I was like, I am unsure

908
00:43:08,280 --> 00:43:11,400
Speaker 3: why I would have the Stanley actually my apartment, but

909
00:43:11,480 --> 00:43:15,080
Speaker 3: you're asking me if I have the Stanley like TikTok cup,

910
00:43:15,200 --> 00:43:16,160
Speaker 3: like the drinking cup.

911
00:43:16,400 --> 00:43:17,839
Speaker 4: No, I don't you know why?

912
00:43:17,920 --> 00:43:22,640
Speaker 3: Because I drink out of this fellow like refillable bottle.

913
00:43:22,640 --> 00:43:25,239
Speaker 3: It looks so much more sleek to me, and like

914
00:43:25,280 --> 00:43:25,960
Speaker 3: I just couldn't.

915
00:43:26,040 --> 00:43:26,800
Speaker 4: It's so big.

916
00:43:27,120 --> 00:43:29,160
Speaker 3: I work out hard enough, Like why do I need

917
00:43:29,200 --> 00:43:31,440
Speaker 3: to work out carrying my bottle around my apartment?

918
00:43:31,960 --> 00:43:33,560
Speaker 1: Is? It is obnoxiously lost?

919
00:43:33,640 --> 00:43:34,319
Speaker 4: It's so big.

920
00:43:34,680 --> 00:43:37,600
Speaker 3: I mean appreciation and no hate to the Stanley girlies.

921
00:43:37,719 --> 00:43:42,680
Speaker 3: I respect your hydration hustle. Sorry, I was very confused

922
00:43:42,680 --> 00:43:43,360
Speaker 3: there for a moment.

923
00:43:43,719 --> 00:43:45,239
Speaker 1: I you know, it's funny. I said the same thing

924
00:43:45,280 --> 00:43:45,760
Speaker 1: to my mate.

925
00:43:45,840 --> 00:43:48,239
Speaker 2: He lives in Brooklyn and he's like, no, I would

926
00:43:48,239 --> 00:43:50,080
Speaker 2: have had the actual Stanley cup at my place.

927
00:43:50,320 --> 00:43:52,760
Speaker 4: Oh wow, and he's super humble.

928
00:43:52,880 --> 00:43:53,040
Speaker 2: Mine.

929
00:43:53,040 --> 00:43:55,560
Speaker 1: It's like a pretty cool flex flex. Yeah, yeah, it's

930
00:43:55,600 --> 00:43:57,440
Speaker 1: really really cool. But yeah, it's just.

931
00:43:57,680 --> 00:44:01,600
Speaker 2: Like in general, make sure that you're drinking sufficient fluid

932
00:44:01,800 --> 00:44:04,399
Speaker 2: on top of the electrolotes you are having. And people say,

933
00:44:04,520 --> 00:44:07,640
Speaker 2: what's that, it's like, well, people say eight cups. It's

934
00:44:07,640 --> 00:44:10,120
Speaker 2: more like in my pin ten. But it also depends

935
00:44:10,160 --> 00:44:13,279
Speaker 2: on you as an individual, your wig, your mass, and

936
00:44:13,320 --> 00:44:14,239
Speaker 2: you can just look that up.

937
00:44:14,280 --> 00:44:15,000
Speaker 1: It's pretty simple.

938
00:44:15,120 --> 00:44:18,160
Speaker 3: I always also tell people to meet themselves with where

939
00:44:18,160 --> 00:44:21,200
Speaker 3: they're at when it comes to setting hydration goals, because

940
00:44:21,239 --> 00:44:23,960
Speaker 3: I think at least I can speak from personal experience

941
00:44:24,040 --> 00:44:28,000
Speaker 3: that I've had very aspirational hydration goals in the past

942
00:44:28,040 --> 00:44:31,640
Speaker 3: that aren't very realistic for where I'm beginning. So, just

943
00:44:31,680 --> 00:44:33,319
Speaker 3: like with any other goal, that you can set a

944
00:44:33,360 --> 00:44:35,960
Speaker 3: smart goal when it comes to your hydration. If you're

945
00:44:36,080 --> 00:44:39,400
Speaker 3: right now sitting at home, I'm staring at this diet cokecine.

946
00:44:39,520 --> 00:44:41,520
Speaker 3: You're having like three diet cokes a day and you're

947
00:44:41,520 --> 00:44:44,520
Speaker 3: not drinking any water for us to tell you that

948
00:44:44,600 --> 00:44:46,960
Speaker 3: you should start drinking ten cups of water a day.

949
00:44:47,040 --> 00:44:49,040
Speaker 3: That's not going to be a realistic goal for you

950
00:44:49,440 --> 00:44:50,960
Speaker 3: where you are in this moment.

951
00:44:51,239 --> 00:44:52,640
Speaker 4: So maybe a more.

952
00:44:52,520 --> 00:44:55,640
Speaker 3: Specific, measurable, attainable, relevant, time bound goal for you is,

953
00:44:55,680 --> 00:44:58,600
Speaker 3: I'm going to start drinking three to four cups of

954
00:44:58,640 --> 00:45:02,160
Speaker 3: water per day and begin there, and then once you

955
00:45:02,239 --> 00:45:05,080
Speaker 3: get that into some sort of a routine, whether that

956
00:45:05,200 --> 00:45:07,719
Speaker 3: takes two weeks or a month, then you can up

957
00:45:07,719 --> 00:45:10,080
Speaker 3: that threshold. You don't want to set a goal that's

958
00:45:10,120 --> 00:45:12,040
Speaker 3: going to set you up for a failure.

959
00:45:12,360 --> 00:45:16,480
Speaker 1: Not one once again, get the reps in like you.

960
00:45:17,920 --> 00:45:20,799
Speaker 2: Had. I'll tell you firsthand, I've gone all in on

961
00:45:20,920 --> 00:45:24,439
Speaker 2: hitting a number from scratch and I just couldn't stop

962
00:45:24,440 --> 00:45:27,680
Speaker 2: paying and like that affected my sleep. It affected my

963
00:45:27,800 --> 00:45:30,480
Speaker 2: performance because I couldn't like I couldn't focus on a task.

964
00:45:31,000 --> 00:45:33,240
Speaker 2: You know, I had a very felt like a small bladder.

965
00:45:33,360 --> 00:45:36,560
Speaker 2: So progressively, get into a place where you meet where

966
00:45:36,600 --> 00:45:37,920
Speaker 2: you are exactly meet.

967
00:45:37,760 --> 00:45:39,439
Speaker 4: Yourself with where you're at.

968
00:45:39,560 --> 00:45:41,560
Speaker 3: Also, to come back and circle back on what we

969
00:45:41,560 --> 00:45:45,120
Speaker 3: were talking about, Gatorade cells a GX sweat patch. It's

970
00:45:45,160 --> 00:45:49,280
Speaker 3: seven point fifty on their website and literally it connects

971
00:45:49,400 --> 00:45:51,480
Speaker 3: to an app and you can learn all of this

972
00:45:51,600 --> 00:45:55,719
Speaker 3: data about your body fluid loss, sweat rate, the consistency

973
00:45:55,760 --> 00:45:56,440
Speaker 3: of your sweat.

974
00:45:56,680 --> 00:45:57,879
Speaker 4: I mean, that's pretty rad.

975
00:45:58,360 --> 00:46:00,840
Speaker 2: Yeah, I'm not a massive fan of i'd write in general,

976
00:46:00,880 --> 00:46:02,719
Speaker 2: but that's pretty cool and that I can have that.

977
00:46:03,239 --> 00:46:03,479
Speaker 1: Yeah.

978
00:46:03,600 --> 00:46:06,480
Speaker 3: No, And I will also say for me, hydration over

979
00:46:06,520 --> 00:46:08,480
Speaker 3: the last few years, as I've learned more about my

980
00:46:08,520 --> 00:46:10,839
Speaker 3: body and learn that I'm a really salty sweater, has

981
00:46:10,920 --> 00:46:14,000
Speaker 3: really been rooted in consumption of electrolytes.

982
00:46:14,080 --> 00:46:15,680
Speaker 4: Element is a partner of the show.

983
00:46:16,000 --> 00:46:20,320
Speaker 3: Also, I recently switched to using regular milk back in

984
00:46:20,520 --> 00:46:23,840
Speaker 3: my smoothies and like ditch the almond milk just because

985
00:46:23,920 --> 00:46:26,120
Speaker 3: the almond milk wasn't really giving me a lot of

986
00:46:26,120 --> 00:46:31,160
Speaker 3: being for my book. And candidly, I'm fortunate because regular

987
00:46:31,200 --> 00:46:33,040
Speaker 3: milk doesn't mess with my stomach. I know that a

988
00:46:33,040 --> 00:46:35,480
Speaker 3: lot of people we talked about knowing your body and

989
00:46:35,520 --> 00:46:37,960
Speaker 3: knowing what feels right for you, regular milk feels right

990
00:46:38,000 --> 00:46:40,239
Speaker 3: for me. But again, everyone to each their own and

991
00:46:40,320 --> 00:46:43,279
Speaker 3: think these electrolyte focus and being really dialed in on

992
00:46:43,320 --> 00:46:46,080
Speaker 3: how I can integrate that into my regular day to

993
00:46:46,160 --> 00:46:48,480
Speaker 3: day has served me really well one hundred percent.

994
00:46:48,560 --> 00:46:51,120
Speaker 1: Mate, You listen to yourself and that's this is how

995
00:46:51,160 --> 00:46:51,760
Speaker 1: you progress.

996
00:46:51,960 --> 00:46:52,840
Speaker 4: This is how you progress.

997
00:46:52,960 --> 00:46:53,600
Speaker 1: Bring back the.

998
00:46:53,480 --> 00:46:57,120
Speaker 4: Mood, bring back the moo movement for the moo.

999
00:46:57,560 --> 00:47:00,839
Speaker 3: Well, Dan, this book looks amazing and you're gonna ask

1000
00:47:00,880 --> 00:47:04,239
Speaker 3: some really amazing tips when it comes to leveling up

1001
00:47:04,320 --> 00:47:06,440
Speaker 3: and quote unquote eating like a legend.

1002
00:47:06,480 --> 00:47:08,600
Speaker 4: Is there anything and I'm talking?

1003
00:47:08,680 --> 00:47:11,200
Speaker 3: I know we could talk for hours, but any other

1004
00:47:11,320 --> 00:47:13,200
Speaker 3: big tip that you want to hand me when it

1005
00:47:13,200 --> 00:47:16,759
Speaker 3: comes to dialing in our mental and physical performance within

1006
00:47:16,800 --> 00:47:17,280
Speaker 3: your diet.

1007
00:47:17,400 --> 00:47:21,040
Speaker 2: Look, I think the biggest thing we face in the

1008
00:47:21,200 --> 00:47:26,520
Speaker 2: space of cooking at home is people find either intimidating

1009
00:47:27,239 --> 00:47:31,800
Speaker 2: or you know, the time, maybe the cost. But bringing

1010
00:47:31,840 --> 00:47:33,880
Speaker 2: it back full circle once again, to get in the

1011
00:47:33,880 --> 00:47:36,799
Speaker 2: reps in I can first town tell you, as a

1012
00:47:36,840 --> 00:47:40,920
Speaker 2: professional chef with my name on a restaurant, I screw

1013
00:47:41,040 --> 00:47:44,520
Speaker 2: up the first recipe more often than not because I'm

1014
00:47:44,680 --> 00:47:49,120
Speaker 2: trialing an error like that's what happens. But unfortunately people

1015
00:47:49,160 --> 00:47:52,359
Speaker 2: don't have the patience typically to do the same thing.

1016
00:47:53,239 --> 00:47:55,840
Speaker 2: So if I gave everyone the task of cooking a

1017
00:47:55,920 --> 00:47:59,360
Speaker 2: recipe from my book every Tuesday night for the next

1018
00:47:59,400 --> 00:48:02,560
Speaker 2: three weeks, the first one would be the most expensive,

1019
00:48:02,719 --> 00:48:05,320
Speaker 2: it would take the most time, and it will be

1020
00:48:05,400 --> 00:48:09,160
Speaker 2: the most challenging physically, but by the third time you're

1021
00:48:09,160 --> 00:48:12,319
Speaker 2: doing it, you'll be the cheapest. You'll know exactly where

1022
00:48:12,320 --> 00:48:14,600
Speaker 2: everything is in your kitchen, You've already bought most of

1023
00:48:14,640 --> 00:48:18,720
Speaker 2: the ingredients, and you'll known the first two times how

1024
00:48:18,840 --> 00:48:21,800
Speaker 2: you actually need to get between the kitchen to save time.

1025
00:48:22,280 --> 00:48:25,680
Speaker 2: So if you apply the same principles, you could make

1026
00:48:25,920 --> 00:48:29,680
Speaker 2: washing up so efficient not time consuming. And I do

1027
00:48:29,760 --> 00:48:32,719
Speaker 2: say that, like everyone thing's about cooking is time consuming.

1028
00:48:32,800 --> 00:48:36,040
Speaker 2: Some dishes take two hours to cook, but only take

1029
00:48:36,160 --> 00:48:40,800
Speaker 2: ten minutes of your time on the tools. So yeah,

1030
00:48:41,080 --> 00:48:43,120
Speaker 2: I just say, like, get the reps in and give

1031
00:48:43,120 --> 00:48:45,600
Speaker 2: yourself a challenge of cooking the same meal for the

1032
00:48:45,600 --> 00:48:48,080
Speaker 2: next three weeks every Tuesday night, start at like six

1033
00:48:48,120 --> 00:48:51,759
Speaker 2: point thirty. Give yourself the time, and you be surprised

1034
00:48:51,760 --> 00:48:52,840
Speaker 2: over the next three weeks.

1035
00:48:53,080 --> 00:48:56,200
Speaker 3: I love that I love cooking and I really do

1036
00:48:56,400 --> 00:48:58,400
Speaker 3: use it as a stress reliever. I just need to

1037
00:48:58,400 --> 00:49:00,600
Speaker 3: like highlight some of the recipes in this I'm gonna

1038
00:49:00,600 --> 00:49:03,640
Speaker 3: speak real quick chickpea curry with roasted sweet potato and

1039
00:49:03,680 --> 00:49:07,680
Speaker 3: DL yogurt, almond crusted spiced chicken with secret weapon tofu

1040
00:49:07,760 --> 00:49:10,759
Speaker 3: IOLI wait I'm still going, Oh, there's a no time

1041
00:49:10,800 --> 00:49:14,359
Speaker 3: to cook section twelve minutes to shakshuka Heaven. I love

1042
00:49:14,400 --> 00:49:17,200
Speaker 3: shakshu ga. I try to do shak shuka Sundays one

1043
00:49:17,440 --> 00:49:21,960
Speaker 3: minute miso samon with easy, perfect back choy. Yes please,

1044
00:49:22,040 --> 00:49:24,160
Speaker 3: I mean oh, there's a whole chapter on how to

1045
00:49:24,200 --> 00:49:27,240
Speaker 3: impress a girl or guy dot dot dot or friends.

1046
00:49:27,400 --> 00:49:29,640
Speaker 3: I'm telling you this book has a lot of good

1047
00:49:29,640 --> 00:49:32,080
Speaker 3: stuff in here. I'm so excited for you, truly, I

1048
00:49:32,120 --> 00:49:34,520
Speaker 3: can't be more amped. I'll put the link to the

1049
00:49:34,560 --> 00:49:36,600
Speaker 3: book in the show notes. For those of you that

1050
00:49:36,680 --> 00:49:39,279
Speaker 3: don't follow along with Dan just yet, Dan, give us

1051
00:49:39,280 --> 00:49:41,040
Speaker 3: your info and tell us how they could do so.

1052
00:49:41,480 --> 00:49:43,360
Speaker 2: Yeah. So best way to look as you know, just

1053
00:49:43,400 --> 00:49:48,000
Speaker 2: my name Dan Churchill, whether it be website, Instagram, TikTok YouTube,

1054
00:49:48,000 --> 00:49:51,319
Speaker 2: And it's Father's Day and Mother's Day coming up. So

1055
00:49:51,360 --> 00:49:53,880
Speaker 2: there's a great way to either pick a book for

1056
00:49:53,920 --> 00:49:57,440
Speaker 2: a friend, a mother, a father, or if you just

1057
00:49:57,520 --> 00:50:00,719
Speaker 2: want to go to cook for you. You just picked

1058
00:50:00,719 --> 00:50:02,319
Speaker 2: the book up and hand it to him and see

1059
00:50:02,320 --> 00:50:02,760
Speaker 2: what happens.

1060
00:50:03,239 --> 00:50:04,600
Speaker 4: Invest in yourself. Awesome.

1061
00:50:04,680 --> 00:50:08,000
Speaker 3: I'm over at Emily a body at Hurdle podcast Another

1062
00:50:08,040 --> 00:50:09,280
Speaker 3: Hurdle conquered.

1063
00:50:09,640 --> 00:50:10,640
Speaker 4: Catch you guys next time.