1 00:00:01,280 --> 00:00:05,520 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,360 --> 00:00:15,520 Speaker 1: Welcome to Fitness Disrupted. I am Tom holland let's talk 3 00:00:15,560 --> 00:00:20,360 Speaker 1: about sports nutrition for young athletes. So this is for 4 00:00:20,400 --> 00:00:24,320 Speaker 1: all you parents out there who have kids who play sports, 5 00:00:24,360 --> 00:00:29,160 Speaker 1: and that can be recreational sports to the extreme travel sports. 6 00:00:29,720 --> 00:00:34,000 Speaker 1: So many kids are playing sports at pretty high levels 7 00:00:34,080 --> 00:00:37,519 Speaker 1: now they're specializing. So this is a show for all 8 00:00:37,560 --> 00:00:42,720 Speaker 1: your parents who are wondering how to optimally fuel your 9 00:00:43,320 --> 00:00:47,559 Speaker 1: young athletes. And that's hydration, that's nutrition. And I get 10 00:00:47,600 --> 00:00:51,000 Speaker 1: these questions almost every day. I have two boys right 11 00:00:51,000 --> 00:00:56,440 Speaker 1: now at ages tenant thirteen. They both play a bunch 12 00:00:56,440 --> 00:01:00,400 Speaker 1: of sports. Uh. Their main sport, however, is for both 13 00:01:00,400 --> 00:01:03,000 Speaker 1: of them, is travel hockey. We travel like crazy, they 14 00:01:03,000 --> 00:01:08,160 Speaker 1: play like crazy, uh ridiculous amount in my opinion and experience. 15 00:01:08,680 --> 00:01:11,319 Speaker 1: We're in Canada, all those kind of things. So they 16 00:01:11,400 --> 00:01:14,479 Speaker 1: play a lot, they practice a lot, and I am 17 00:01:14,520 --> 00:01:17,280 Speaker 1: on top of their nutritional strategies. And I get the 18 00:01:17,360 --> 00:01:20,920 Speaker 1: questions from the other parents quite often about what I'm doing, 19 00:01:20,959 --> 00:01:23,800 Speaker 1: about what they should do. And this is tricky. Like 20 00:01:23,880 --> 00:01:26,840 Speaker 1: all my shows on Fitness Disrupted, pretty much, these are 21 00:01:26,920 --> 00:01:31,360 Speaker 1: these are tough subjects because quite Honestly, parents get defensive, 22 00:01:32,080 --> 00:01:36,520 Speaker 1: and my goodness, if parents and adults in general don't 23 00:01:36,600 --> 00:01:40,479 Speaker 1: quite understand nutrition at all, how are they possibly going 24 00:01:40,520 --> 00:01:44,880 Speaker 1: to understand it and do it well for their kids 25 00:01:45,200 --> 00:01:48,280 Speaker 1: when it comes to sports, especially. So this is a 26 00:01:48,280 --> 00:01:52,040 Speaker 1: really interesting show for me because of that, because listen, 27 00:01:52,240 --> 00:01:53,920 Speaker 1: most people don't know the first thing about nutrition to 28 00:01:53,920 --> 00:01:55,880 Speaker 1: begin with, which is why I've done so many shows 29 00:01:55,920 --> 00:01:58,880 Speaker 1: on that. I started a second master's degree many years 30 00:01:58,880 --> 00:02:01,960 Speaker 1: ago in nutrition, and I stopped. I'd already had the 31 00:02:02,000 --> 00:02:05,280 Speaker 1: first in extraly science and sports psychology. I really wanted 32 00:02:05,320 --> 00:02:08,079 Speaker 1: the nutrition and when I did a couple of classes 33 00:02:08,120 --> 00:02:09,560 Speaker 1: and I stopped because I was like, I'm not going 34 00:02:09,600 --> 00:02:12,440 Speaker 1: to be a nutritionist. What I basically want are the 35 00:02:12,480 --> 00:02:16,200 Speaker 1: basic So I got the sports nutritionist certification and that 36 00:02:16,280 --> 00:02:21,240 Speaker 1: has served me really well of what I need to know. 37 00:02:21,639 --> 00:02:23,600 Speaker 1: I got through that, and I'm gonna have a guest 38 00:02:23,639 --> 00:02:28,240 Speaker 1: on who specializes. She is a registered Dietitian nutritionist as 39 00:02:28,240 --> 00:02:30,920 Speaker 1: sports nutrition and a fitness coach. So this is what 40 00:02:31,040 --> 00:02:34,880 Speaker 1: she does exclusively pretty much for a living. And I 41 00:02:34,919 --> 00:02:37,840 Speaker 1: will talk much more about her when I bring her on. 42 00:02:37,919 --> 00:02:42,480 Speaker 1: All right, but this is important and our kids, you know, 43 00:02:42,639 --> 00:02:48,600 Speaker 1: obesity whole separate topic. But I've talked about how my 44 00:02:48,880 --> 00:02:52,160 Speaker 1: why with fitness and just being healthy has changed over 45 00:02:52,160 --> 00:02:55,239 Speaker 1: the years, as as I'm now a father and turned fifty, 46 00:02:55,320 --> 00:02:57,320 Speaker 1: It's changed from the vanity and all that kind of 47 00:02:57,320 --> 00:03:01,400 Speaker 1: stuff to sanity, living longer, are feeling better, and being 48 00:03:01,480 --> 00:03:05,119 Speaker 1: a great role model for my kids. And so I'm 49 00:03:05,200 --> 00:03:09,160 Speaker 1: very excited for this show. And I do all of 50 00:03:09,200 --> 00:03:12,440 Speaker 1: these things for my kids every day. The breakfast, we're 51 00:03:12,440 --> 00:03:17,120 Speaker 1: going to talk about, the refueling after exercise for the kids. 52 00:03:17,680 --> 00:03:22,440 Speaker 1: It's challenging for many parents, right because kids can be picky, 53 00:03:22,560 --> 00:03:26,480 Speaker 1: and we will talk about that. But there's nothing that 54 00:03:26,560 --> 00:03:29,360 Speaker 1: makes me happier to start the day than knowing my 55 00:03:29,480 --> 00:03:33,840 Speaker 1: kids have left for school fueled for the day. And 56 00:03:33,880 --> 00:03:36,640 Speaker 1: we'll talk about all that, all right, So super important, 57 00:03:36,680 --> 00:03:39,720 Speaker 1: and once again I tackle the topics on this show 58 00:03:39,840 --> 00:03:44,200 Speaker 1: that get people angry and get people defensive. But that's 59 00:03:44,280 --> 00:03:46,440 Speaker 1: my job. I could tell you what you want to hear, 60 00:03:46,640 --> 00:03:48,640 Speaker 1: or I could get you results. And this is all 61 00:03:48,680 --> 00:03:50,800 Speaker 1: based on science, and that's why I have this specific 62 00:03:50,800 --> 00:03:53,080 Speaker 1: guest on I've said it many times. I will never 63 00:03:53,160 --> 00:03:57,119 Speaker 1: have on someone I don't believe in. I've had many 64 00:03:57,120 --> 00:03:58,600 Speaker 1: people reach out to me to be on the show. 65 00:03:58,720 --> 00:04:01,360 Speaker 1: Absolutely not for many of them because I don't agree 66 00:04:01,440 --> 00:04:04,480 Speaker 1: and because they're not based in science. And if that's 67 00:04:04,520 --> 00:04:06,440 Speaker 1: not the case, they're not gonna be on this show. 68 00:04:06,480 --> 00:04:08,800 Speaker 1: So you can darn well know that if I have 69 00:04:08,840 --> 00:04:14,080 Speaker 1: a guest on, in my opinion, they are really good 70 00:04:14,120 --> 00:04:17,600 Speaker 1: at what they do and it's based in science. Okay, 71 00:04:17,760 --> 00:04:20,159 Speaker 1: we're not gonna bore you with it, but we come 72 00:04:20,240 --> 00:04:23,440 Speaker 1: from that. My next guest and I, and we are 73 00:04:23,440 --> 00:04:28,560 Speaker 1: going to help you optimally fuel your youth athlete for 74 00:04:28,600 --> 00:04:31,440 Speaker 1: their sports and life. And let me leave you with 75 00:04:31,480 --> 00:04:33,159 Speaker 1: that before we go to the break, and I bring 76 00:04:33,200 --> 00:04:37,240 Speaker 1: her on what's so amazing? And I did. I've written 77 00:04:37,279 --> 00:04:40,400 Speaker 1: one sports nutrition book for triathlon and it was one 78 00:04:40,400 --> 00:04:43,960 Speaker 1: of the hardest books to write and the easiest at 79 00:04:43,960 --> 00:04:46,599 Speaker 1: the same time, because the way you feel your sports 80 00:04:46,680 --> 00:04:49,000 Speaker 1: is the way you should feel your life. You know, 81 00:04:49,040 --> 00:04:52,920 Speaker 1: what are you training for? Your training for life? So yes, 82 00:04:52,960 --> 00:04:55,320 Speaker 1: this show is about sports nutrition for youth athletes and 83 00:04:55,360 --> 00:04:58,320 Speaker 1: how to optimally fuel your child, your adolescent, your teenager. 84 00:04:59,440 --> 00:05:01,400 Speaker 1: But at the end of the day, the tips were 85 00:05:01,400 --> 00:05:04,479 Speaker 1: going to give you applies to your kid if he 86 00:05:04,520 --> 00:05:09,000 Speaker 1: doesn't even play sports and yourself in general. It's about 87 00:05:09,000 --> 00:05:13,479 Speaker 1: healthy eating and optimal nutrition and hydration. But there's some 88 00:05:14,040 --> 00:05:16,119 Speaker 1: things we do a little bit differently or a little 89 00:05:16,120 --> 00:05:19,080 Speaker 1: more because we're sweating it out or we're burning it off. 90 00:05:19,080 --> 00:05:21,320 Speaker 1: So we'll talk about that, all right, Enough, when we 91 00:05:21,400 --> 00:05:25,600 Speaker 1: come back, I'm gonna be with an amazing guest bring 92 00:05:25,640 --> 00:05:27,920 Speaker 1: her on, uh. And I'm not gonna tell you who 93 00:05:27,960 --> 00:05:29,640 Speaker 1: it is. I'm not until you're gonna have to wait, 94 00:05:29,720 --> 00:05:32,599 Speaker 1: all right when we come back, registered dietitian, nutritionists and 95 00:05:32,680 --> 00:05:46,760 Speaker 1: fitness coach, we will be right back. All right, we 96 00:05:46,839 --> 00:05:49,240 Speaker 1: are back. Uh. I say it every time I have 97 00:05:49,279 --> 00:05:51,080 Speaker 1: a guest on because I only have the best guests on. 98 00:05:51,279 --> 00:05:53,599 Speaker 1: And I could not be more excited. As I said 99 00:05:53,640 --> 00:05:57,240 Speaker 1: in the intro, right, I have Wendy Earl back, uh, 100 00:05:57,279 --> 00:05:59,720 Speaker 1: and it's very interesting. So this is new to me. 101 00:06:00,080 --> 00:06:01,919 Speaker 1: Let me read her bio and then so she is 102 00:06:02,160 --> 00:06:05,800 Speaker 1: has a master's degree, She's a registered dietitian, nutritionists and 103 00:06:05,839 --> 00:06:09,240 Speaker 1: fitness coach. She utilizes evidence based science and that's what 104 00:06:09,240 --> 00:06:11,200 Speaker 1: we're about here on this show, right, and it's why 105 00:06:11,240 --> 00:06:14,359 Speaker 1: I have her on to tailor nutrition programs for athletes 106 00:06:14,400 --> 00:06:18,400 Speaker 1: to optimize performance. Minimize health risks and enhance recovery from 107 00:06:18,480 --> 00:06:21,840 Speaker 1: training while focusing on injury prevention. And we talk about 108 00:06:21,880 --> 00:06:24,159 Speaker 1: that on the show all the time. Right, maximized results, 109 00:06:24,200 --> 00:06:28,279 Speaker 1: minimize your chance of injury. Wendy partners with parents, sports 110 00:06:28,320 --> 00:06:32,840 Speaker 1: performance staff, colleges, special needs and recreational athletes to offer 111 00:06:33,000 --> 00:06:37,440 Speaker 1: nutritional guidance and optimal athletic performance and lifestyle plants. Wendy 112 00:06:37,520 --> 00:06:40,679 Speaker 1: is based in East Lansing, Michigan, and is the founder 113 00:06:40,720 --> 00:06:43,680 Speaker 1: of Nutrition with Wendy LLLC. Wendy, thanks so much for 114 00:06:43,720 --> 00:06:46,880 Speaker 1: being on the show. Thank you so much for having 115 00:06:46,920 --> 00:06:48,960 Speaker 1: me tell them. I'm very excited and I feel very 116 00:06:48,960 --> 00:06:52,760 Speaker 1: blessed that you've invited me on and thank you. Listen. Uh, 117 00:06:52,800 --> 00:06:55,320 Speaker 1: this is the interesting thing about Wendy and and my 118 00:06:55,440 --> 00:06:58,039 Speaker 1: new relationship. So many of the guests I've had on 119 00:06:58,440 --> 00:07:00,840 Speaker 1: our people I've read books, or I know personally, you know, 120 00:07:00,880 --> 00:07:03,040 Speaker 1: but in the industry a long time, Wendy is different. 121 00:07:03,040 --> 00:07:06,400 Speaker 1: Wendy I connected through Twitter, and I just watched day 122 00:07:06,440 --> 00:07:09,000 Speaker 1: in and day out what she would tweet and the 123 00:07:09,080 --> 00:07:14,120 Speaker 1: advice and to be honest, like I agreed with oneent, 124 00:07:14,160 --> 00:07:17,080 Speaker 1: which is why I think she's so smart. But but 125 00:07:17,160 --> 00:07:19,280 Speaker 1: that's the thing. Yeah, no, but you know what, and 126 00:07:19,280 --> 00:07:21,600 Speaker 1: and we just talked really quickly before we started to 127 00:07:21,640 --> 00:07:25,600 Speaker 1: record about our philosophies and they're very aligned, like we 128 00:07:25,960 --> 00:07:28,320 Speaker 1: want the best for all of you listening, but we 129 00:07:28,320 --> 00:07:30,720 Speaker 1: don't want to listen. These are touchy subjects. That's what 130 00:07:30,760 --> 00:07:33,320 Speaker 1: I said in the intro. This is fueling our children 131 00:07:33,560 --> 00:07:36,200 Speaker 1: and parents can't get really defensive. And just know before 132 00:07:36,240 --> 00:07:39,360 Speaker 1: we start that, let it all go that Wendy and 133 00:07:39,400 --> 00:07:41,680 Speaker 1: I want the best for your kids, right, we're not. 134 00:07:41,880 --> 00:07:44,559 Speaker 1: And we talked about we could come across really smart 135 00:07:44,640 --> 00:07:47,280 Speaker 1: and we could give you second third level stuff as 136 00:07:47,320 --> 00:07:48,920 Speaker 1: I talked about on a previous show, but we're not 137 00:07:48,960 --> 00:07:52,320 Speaker 1: going to. So Wendy, you deal with this. I see. 138 00:07:52,600 --> 00:07:54,680 Speaker 1: I mean you just finished up. Um, weren't you at 139 00:07:54,680 --> 00:07:57,480 Speaker 1: a college recently given a lectures that what I saw? Yes, 140 00:07:57,800 --> 00:08:01,520 Speaker 1: I was at a quaintas college talking to men's basketball. Great, 141 00:08:01,720 --> 00:08:04,240 Speaker 1: great staff, a great team out there. Awesome And that's 142 00:08:04,240 --> 00:08:07,040 Speaker 1: what what I love about Wendy and doing my research 143 00:08:07,120 --> 00:08:09,960 Speaker 1: on her, why I brought her on so she looks 144 00:08:10,000 --> 00:08:14,200 Speaker 1: the Part three totally go to UH nutrition with Wendy, 145 00:08:14,240 --> 00:08:16,800 Speaker 1: and that's important, right. They talked about trainers and nutrition 146 00:08:16,880 --> 00:08:20,200 Speaker 1: is like, listen, we better be in my opinion, hopefully 147 00:08:20,320 --> 00:08:23,040 Speaker 1: the the embodiment of what we are talking about. We 148 00:08:23,040 --> 00:08:24,800 Speaker 1: we need to walk the walk and run the run. 149 00:08:24,960 --> 00:08:28,880 Speaker 1: So you know, she's got everything going for Nutrition with Wendy. 150 00:08:28,880 --> 00:08:30,320 Speaker 1: And by the way, it's with an Eye Wendy with 151 00:08:30,360 --> 00:08:32,360 Speaker 1: an Eye dot com. Nutrition with Wendy dot Com. Go 152 00:08:32,440 --> 00:08:35,000 Speaker 1: check it out. Um. Yeah, and so let's get right 153 00:08:35,000 --> 00:08:37,600 Speaker 1: into it, Wendy. You know these podcasts people want take 154 00:08:37,600 --> 00:08:40,560 Speaker 1: away advice as quickly as possible. I told you I 155 00:08:40,559 --> 00:08:42,439 Speaker 1: have like two young boys, so I'm in the middle 156 00:08:42,440 --> 00:08:45,960 Speaker 1: of this right now. What are the top mistakes you 157 00:08:46,000 --> 00:08:48,200 Speaker 1: see that parents are making with children when it comes 158 00:08:48,200 --> 00:08:50,280 Speaker 1: to fueling and with children, we're gonna say, from like 159 00:08:50,320 --> 00:08:54,560 Speaker 1: ten to eighteen, Uh, fueling them for sports? Excellent. Yeah. 160 00:08:54,600 --> 00:08:58,480 Speaker 1: So parents are honestly very busy people. They work full 161 00:08:58,520 --> 00:09:00,360 Speaker 1: time jobs, they have a lot of volunteer are things 162 00:09:00,440 --> 00:09:03,000 Speaker 1: going on their parents. Um. I always like to compliment 163 00:09:03,120 --> 00:09:05,079 Speaker 1: the fact that they're doing a lot of awesome things. 164 00:09:05,160 --> 00:09:08,440 Speaker 1: But um, as far as nutritionally really narrowing down some 165 00:09:08,480 --> 00:09:12,079 Speaker 1: of those priorities, oftentimes I find that parents have their 166 00:09:12,120 --> 00:09:16,560 Speaker 1: priorities misaligned when it comes to fueling their adolescent athletes, 167 00:09:16,679 --> 00:09:20,720 Speaker 1: so specifically talking about the fundamentals and not being breakfast. 168 00:09:20,840 --> 00:09:24,319 Speaker 1: So a lot of parents, unfortunately come to me and 169 00:09:24,360 --> 00:09:26,960 Speaker 1: they're like, my child isn't eating enough. You know, he's 170 00:09:27,000 --> 00:09:30,080 Speaker 1: losing weight, his performance is starting to decline. You know, 171 00:09:30,160 --> 00:09:32,600 Speaker 1: what what can I do? And I ask, okay, you know, 172 00:09:32,679 --> 00:09:35,080 Speaker 1: walk me through your day, and they say, well, they 173 00:09:35,080 --> 00:09:37,760 Speaker 1: eat their first meal, you know, around eleven o'clock at school. 174 00:09:38,040 --> 00:09:40,640 Speaker 1: I'm like, wait a second, you know what about breakfast? Like, uh, 175 00:09:41,040 --> 00:09:44,360 Speaker 1: my kid, you know, they just don't like breakfasts, Like okay, 176 00:09:44,360 --> 00:09:46,040 Speaker 1: well we need to really talk about that and have 177 00:09:46,080 --> 00:09:49,360 Speaker 1: a conversation because that's the fundament mental right there, is 178 00:09:49,400 --> 00:09:52,080 Speaker 1: getting fuel in their body right away. And when I 179 00:09:52,160 --> 00:09:55,520 Speaker 1: say priorities misaligned, it's the parents is so quick to 180 00:09:55,559 --> 00:09:57,840 Speaker 1: always say let's throw in a protein supplement or a 181 00:09:57,840 --> 00:10:00,240 Speaker 1: weight gain or when it's like, wait a second, why 182 00:10:00,320 --> 00:10:02,720 Speaker 1: aren't we eating breakfast? So if we're going to take 183 00:10:02,760 --> 00:10:05,720 Speaker 1: the time to you know, figure out how to correct this, 184 00:10:06,200 --> 00:10:09,360 Speaker 1: you know, deficiency in their performance or energy levels, let's 185 00:10:09,400 --> 00:10:11,600 Speaker 1: get back to the basics here, and that starts with breakfast. 186 00:10:11,640 --> 00:10:14,360 Speaker 1: So planning out those meals and making sure that their 187 00:10:14,440 --> 00:10:18,320 Speaker 1: kid has something in their hands, in their backpack ready 188 00:10:18,360 --> 00:10:20,560 Speaker 1: to go if they're not sitting down and eating a 189 00:10:20,559 --> 00:10:23,640 Speaker 1: lot of athletes that I work with have training before school, 190 00:10:24,080 --> 00:10:26,880 Speaker 1: so really having your priorities a line up. I need 191 00:10:26,920 --> 00:10:28,959 Speaker 1: to plan ahead. I need to go to the grocery store. 192 00:10:29,280 --> 00:10:30,880 Speaker 1: I need to plan out. You know, what are my 193 00:10:30,960 --> 00:10:33,640 Speaker 1: staple foods for breakfast on the goat so they can 194 00:10:33,720 --> 00:10:35,720 Speaker 1: have you know, a string cheese, a hard boiled egg, 195 00:10:35,760 --> 00:10:37,880 Speaker 1: and banana on the way to the drink, and then 196 00:10:37,920 --> 00:10:40,880 Speaker 1: after before they go to school, they have, you know, 197 00:10:40,920 --> 00:10:43,520 Speaker 1: an egg, cheese, bagel, sandwich, something that's going to provide 198 00:10:43,559 --> 00:10:46,800 Speaker 1: them with, you know, at least twenty of protein and 199 00:10:46,800 --> 00:10:50,240 Speaker 1: then fifty grams of carbo hydrate ada minimum, depending on 200 00:10:50,320 --> 00:10:52,559 Speaker 1: how long that training session is. I love it, and 201 00:10:52,720 --> 00:10:54,880 Speaker 1: and I talked about that in the intro Wendy and 202 00:10:55,120 --> 00:10:58,360 Speaker 1: let's just go right there because it came out recently, 203 00:10:58,440 --> 00:11:02,240 Speaker 1: Dr Oz, dr Oz, we only love dr I saw 204 00:11:02,320 --> 00:11:04,520 Speaker 1: you and I both tweeted this out, I think right, 205 00:11:05,000 --> 00:11:07,920 Speaker 1: and and Brad Showen felt I had on the show 206 00:11:08,120 --> 00:11:11,040 Speaker 1: and he talked about so what did Dr Oz tell 207 00:11:11,080 --> 00:11:13,679 Speaker 1: the people? What he said about breakfast recently that it's 208 00:11:13,800 --> 00:11:16,479 Speaker 1: kind of optional, right, I mean that was the takeaway. 209 00:11:16,960 --> 00:11:21,320 Speaker 1: I mean canceling breakfast. I mean, you know, I always 210 00:11:21,320 --> 00:11:23,480 Speaker 1: try to be so respectful. I mean, he is a 211 00:11:23,520 --> 00:11:26,320 Speaker 1: medical doctor, if you He's earned his his licensure and 212 00:11:26,360 --> 00:11:29,440 Speaker 1: he has his credentials. And um, I love this term, 213 00:11:29,440 --> 00:11:32,679 Speaker 1: you know, swimming in her own lane. But I you know, 214 00:11:32,800 --> 00:11:34,840 Speaker 1: I always try to keep it positive. But I disagree 215 00:11:34,880 --> 00:11:37,480 Speaker 1: with him. Let's just say that you are so Midwest, 216 00:11:37,559 --> 00:11:39,760 Speaker 1: all right. The more I get to know you, I'm 217 00:11:39,760 --> 00:11:41,960 Speaker 1: gonna do so what when do you say? Because she's 218 00:11:41,960 --> 00:11:44,880 Speaker 1: so nice, but this is your lane, Wendy, and I 219 00:11:44,920 --> 00:11:47,559 Speaker 1: get it. And again that's why I love Wendy is 220 00:11:47,559 --> 00:11:50,839 Speaker 1: a guest. So I am one of line with Wendy. 221 00:11:50,840 --> 00:11:52,640 Speaker 1: And what I said in the intro, Wendy is for 222 00:11:52,720 --> 00:11:54,160 Speaker 1: my two boys, and I did it this. I do 223 00:11:54,200 --> 00:11:56,640 Speaker 1: it every night. I actually set up there breakfast, most 224 00:11:56,640 --> 00:11:59,120 Speaker 1: of it before because I'm up early, super early, and 225 00:11:59,320 --> 00:12:02,240 Speaker 1: they both get eggs in the morning. They don't like 226 00:12:02,280 --> 00:12:04,800 Speaker 1: the yolks I mean, but suffice it to say, when 227 00:12:04,800 --> 00:12:06,880 Speaker 1: they walk out the door, I have front loaded their 228 00:12:06,960 --> 00:12:10,080 Speaker 1: day and it makes me so happy to know that 229 00:12:10,080 --> 00:12:12,640 Speaker 1: that's how they start every day, not just physically but mentally. 230 00:12:12,640 --> 00:12:14,480 Speaker 1: We could go into that. It's a whole mother's show, right, 231 00:12:14,840 --> 00:12:18,240 Speaker 1: but breakfast, breakfast, breakfast people, And that's not adults, and 232 00:12:18,280 --> 00:12:21,080 Speaker 1: it's not about weight loss. We're talking about fueling your 233 00:12:21,080 --> 00:12:25,240 Speaker 1: body in your mind, right absolutely, And that's why you 234 00:12:25,280 --> 00:12:30,040 Speaker 1: cannot cancel breakfasts. And breakfast is so important again because 235 00:12:30,080 --> 00:12:32,040 Speaker 1: most of those kids, I mean most kids these days, 236 00:12:32,480 --> 00:12:34,880 Speaker 1: they don't eat a ton at dinner, and especially if 237 00:12:34,880 --> 00:12:36,959 Speaker 1: they're training a lot like your kids too. You know, 238 00:12:36,960 --> 00:12:39,440 Speaker 1: if they didn't have an evening stack, they've gone, you know, 239 00:12:39,480 --> 00:12:42,520 Speaker 1: to all the sixteen hours without anything, and they have 240 00:12:42,800 --> 00:12:45,640 Speaker 1: bones and tissues that they're currently building right in their 241 00:12:45,679 --> 00:12:47,760 Speaker 1: young age. So we need to make sure that we 242 00:12:47,800 --> 00:12:50,120 Speaker 1: get great nutrition in the body right away. So we 243 00:12:50,160 --> 00:12:53,480 Speaker 1: cannot only support those metal ball processes, but also support 244 00:12:53,480 --> 00:12:58,120 Speaker 1: their cognition. They're they're focused, they're learning their concentration, especially 245 00:12:58,120 --> 00:13:01,400 Speaker 1: if they're athletes, that additional performance that you know that 246 00:13:01,520 --> 00:13:03,480 Speaker 1: they're going to participate in later in the day. And 247 00:13:03,520 --> 00:13:06,679 Speaker 1: you alluded to it earlier, and I think when I 248 00:13:06,720 --> 00:13:08,720 Speaker 1: shot you the email about what we're going to talk about, 249 00:13:08,720 --> 00:13:11,800 Speaker 1: I talked about you know, so much of the misconceptions 250 00:13:11,800 --> 00:13:14,559 Speaker 1: when it comes to let's go right, carbs and protein. 251 00:13:14,600 --> 00:13:16,840 Speaker 1: So I have people that will tell me again about 252 00:13:16,920 --> 00:13:19,760 Speaker 1: my son's like oh, or their son needs more protein 253 00:13:19,840 --> 00:13:21,920 Speaker 1: before a hockey game for more energy. And I'm like, Okay, 254 00:13:21,960 --> 00:13:25,040 Speaker 1: you don't understand what protein does and what carves do. 255 00:13:25,400 --> 00:13:27,880 Speaker 1: So carbs are energy, carbs are not bad for you, 256 00:13:28,080 --> 00:13:31,520 Speaker 1: and protein is for muscle recovery and some other processes. 257 00:13:31,520 --> 00:13:33,520 Speaker 1: As you were saying, so explain to people like what 258 00:13:33,559 --> 00:13:36,080 Speaker 1: you just said about let's talk about the ratio, right, 259 00:13:36,160 --> 00:13:41,560 Speaker 1: So basically after or after performance, practice, game, whatever, what 260 00:13:41,600 --> 00:13:44,160 Speaker 1: should they generally do, how should they kind of structure 261 00:13:44,200 --> 00:13:46,040 Speaker 1: what they take in. So I'm want to back up 262 00:13:46,080 --> 00:13:49,280 Speaker 1: just briefly here to talk about cards, just because you know, 263 00:13:49,280 --> 00:13:51,360 Speaker 1: as we learned earlier, you know, we can't just assume 264 00:13:51,880 --> 00:13:53,679 Speaker 1: that people know. But I think it's a great reminder 265 00:13:53,720 --> 00:13:56,920 Speaker 1: because of people like Dr Oz and other professionals that 266 00:13:57,000 --> 00:14:00,520 Speaker 1: might confuse people about carbohydrates. So carbl drates are one 267 00:14:00,520 --> 00:14:03,880 Speaker 1: of the most important sources of energy for performance. I mean, 268 00:14:04,120 --> 00:14:06,880 Speaker 1: you know that, but just be speaking to parents, you know, 269 00:14:06,920 --> 00:14:09,600 Speaker 1: when they say, well, my kid needs more protein to 270 00:14:09,640 --> 00:14:13,880 Speaker 1: optimize his energy, well, that's not true maybe but unlikely. 271 00:14:13,960 --> 00:14:16,640 Speaker 1: So making sure that you have enough carbohydrates in the 272 00:14:16,679 --> 00:14:19,880 Speaker 1: system right because that drives performance, that produces you know, 273 00:14:19,880 --> 00:14:23,120 Speaker 1: our high energy source of atp so driving muscle contraction 274 00:14:23,160 --> 00:14:27,120 Speaker 1: and focus. And if there isn't sufficient carbohydrates in the diet, 275 00:14:27,200 --> 00:14:28,720 Speaker 1: that's when you're going to start to see that the 276 00:14:28,760 --> 00:14:31,760 Speaker 1: client and energy, our blood glucose levels are going to drop. 277 00:14:32,000 --> 00:14:34,560 Speaker 1: And that's not good too, because that is putting us 278 00:14:34,600 --> 00:14:37,120 Speaker 1: at a risk for a magnitude of things. You know, 279 00:14:37,240 --> 00:14:40,040 Speaker 1: first being, the performance is going to decline. So if 280 00:14:40,040 --> 00:14:42,480 Speaker 1: that's your whole goal, parentcy, you understand that if you 281 00:14:42,560 --> 00:14:46,800 Speaker 1: increase protein too much, you then put yourself or your 282 00:14:46,840 --> 00:14:49,200 Speaker 1: excuse me, your child at risk for not having enough 283 00:14:49,200 --> 00:14:51,760 Speaker 1: carbo hydrates because they're going to be so ful from 284 00:14:51,760 --> 00:14:53,480 Speaker 1: all the protein that they'll be missing out on that 285 00:14:53,560 --> 00:14:56,120 Speaker 1: high energy source of cards, which is what is going 286 00:14:56,160 --> 00:14:59,320 Speaker 1: to be predominantly the foundation for their energy. Um So, 287 00:14:59,360 --> 00:15:01,360 Speaker 1: I just like to really drive home that point that 288 00:15:01,440 --> 00:15:03,600 Speaker 1: carbs are not you know, the devil. We need that 289 00:15:03,680 --> 00:15:06,480 Speaker 1: quick sugar, especially you know if you're hockey players in 290 00:15:06,480 --> 00:15:10,239 Speaker 1: between periods, a little bit of great um some watermelon 291 00:15:10,360 --> 00:15:13,480 Speaker 1: something like that. That quick sugar is good, it's not bad. 292 00:15:13,520 --> 00:15:16,560 Speaker 1: We need that quick source of blue coats to drive performance. 293 00:15:16,800 --> 00:15:19,680 Speaker 1: And we'll take it one step further. So they're slow 294 00:15:19,760 --> 00:15:23,080 Speaker 1: releasing carbohydrate and quicker releasing. And what Wendy just said 295 00:15:23,200 --> 00:15:25,320 Speaker 1: is it's like when I do an iron Man or 296 00:15:25,320 --> 00:15:27,080 Speaker 1: a marathon or something like that, I'm going to take 297 00:15:27,120 --> 00:15:29,720 Speaker 1: in people know them as Goose. It's a it's a 298 00:15:29,760 --> 00:15:32,280 Speaker 1: brand name, but it's any jael Top. So you want 299 00:15:33,000 --> 00:15:37,040 Speaker 1: quicker sugar available, quicker and pre performance will will go 300 00:15:37,120 --> 00:15:40,480 Speaker 1: there as well. Practice games maybe a slower releasing. You 301 00:15:40,480 --> 00:15:42,960 Speaker 1: can even have a quicker releasing right before. But that's 302 00:15:43,000 --> 00:15:46,120 Speaker 1: the difference Wendy, right, is there are complex carbohydrates and 303 00:15:46,120 --> 00:15:48,040 Speaker 1: they're simple carbohydrates, right, and there's a time and a 304 00:15:48,080 --> 00:15:50,120 Speaker 1: place for both. That's correct, and I always like it. 305 00:15:50,280 --> 00:15:53,040 Speaker 1: You know, if there's of course parents listening to this, 306 00:15:53,080 --> 00:15:54,760 Speaker 1: you know, not make it too complex. I mean, like 307 00:15:54,880 --> 00:15:58,320 Speaker 1: I can't remember, that's simpler complex. The most important thing 308 00:15:58,360 --> 00:16:00,800 Speaker 1: that you know, we could start by saying is obviously 309 00:16:00,840 --> 00:16:03,240 Speaker 1: the fundamentals. Breakfast is really important. Making sure that you're 310 00:16:03,240 --> 00:16:06,000 Speaker 1: having a carbohydrate at breakfast, a carbohydrate at lunch, a 311 00:16:06,000 --> 00:16:09,040 Speaker 1: carbohydrate at dinner and then carbon protein you know, at 312 00:16:09,040 --> 00:16:11,840 Speaker 1: your snacks to um. And you know, according to the 313 00:16:11,880 --> 00:16:15,240 Speaker 1: Institute of Medicine, we know forty five sixty percent of 314 00:16:15,680 --> 00:16:18,400 Speaker 1: the young athletes that I needs to contain carbohydrates. So 315 00:16:18,960 --> 00:16:21,200 Speaker 1: just keeping that perspective in mind, because I do have 316 00:16:21,240 --> 00:16:23,720 Speaker 1: parents that come to me and they're like, I heard that, 317 00:16:23,760 --> 00:16:26,040 Speaker 1: you know, you should do lower cards and higher protein. 318 00:16:26,120 --> 00:16:27,960 Speaker 1: So I just want to really point that out because 319 00:16:27,960 --> 00:16:31,520 Speaker 1: those recommendations are established for a very good reason. So 320 00:16:31,760 --> 00:16:34,280 Speaker 1: for example, you know, if you have a fourteen year 321 00:16:34,280 --> 00:16:37,280 Speaker 1: old female athlete, she should consume you know, around two 322 00:16:37,320 --> 00:16:41,000 Speaker 1: to four excuse me to to towners per day. So 323 00:16:41,040 --> 00:16:43,760 Speaker 1: if we do some quick math about forty percent of 324 00:16:43,800 --> 00:16:47,120 Speaker 1: that being to to uh to seventy. You know, if 325 00:16:47,120 --> 00:16:48,760 Speaker 1: you're on the lower end of cards and that's at 326 00:16:48,760 --> 00:16:51,560 Speaker 1: the minimum end. The higher end would be three to 327 00:16:51,640 --> 00:16:54,680 Speaker 1: three nineties. So if your athlete is tracking, that's nice 328 00:16:54,720 --> 00:16:57,160 Speaker 1: to know. But again going back to the my plate, 329 00:16:57,240 --> 00:17:00,760 Speaker 1: the performance plate created by the cps p A it's 330 00:17:00,840 --> 00:17:03,640 Speaker 1: really really great or the io c um again, it 331 00:17:03,720 --> 00:17:06,800 Speaker 1: shows that that plate a quarter of it might be carbohydrate, 332 00:17:06,920 --> 00:17:09,480 Speaker 1: or half of that plate might be carbohydrate, depending upon 333 00:17:10,000 --> 00:17:12,680 Speaker 1: how much training is going on on those higher training days, 334 00:17:12,760 --> 00:17:14,919 Speaker 1: or if you have an athlete that is struggling to 335 00:17:14,960 --> 00:17:17,240 Speaker 1: maintain their weight, you want to increase the amount of 336 00:17:17,240 --> 00:17:21,520 Speaker 1: carbohydrate on that plate. And again focusing on those quality 337 00:17:21,760 --> 00:17:25,760 Speaker 1: whole grains you know, pasta, rice, tortilla's bread, oatmeal, locat, 338 00:17:25,840 --> 00:17:29,320 Speaker 1: dairy fruits, and the starchy vegetables you know, sweet potatoes, 339 00:17:29,680 --> 00:17:32,600 Speaker 1: regular potatoes. UM. I always like to try and keep 340 00:17:32,600 --> 00:17:34,520 Speaker 1: it simple because I know it can get confusing. And 341 00:17:34,520 --> 00:17:38,240 Speaker 1: I'm actually writing at another article on Feeling for Optimal 342 00:17:38,240 --> 00:17:40,680 Speaker 1: Performance where I lay out some of the carbohydrate protein 343 00:17:40,760 --> 00:17:43,800 Speaker 1: recommendation to talk about, you know, just the basics of them, 344 00:17:43,840 --> 00:17:46,880 Speaker 1: like key takeaways. UM. I don't want to steal your 345 00:17:47,480 --> 00:17:50,200 Speaker 1: your thunder here, so you proceed with your next question. 346 00:17:52,400 --> 00:17:56,880 Speaker 1: This is about you. I don't interrupt. That's that's why 347 00:17:56,960 --> 00:18:00,280 Speaker 1: have you on. This is awesome And yeah, I love 348 00:18:00,320 --> 00:18:03,040 Speaker 1: the way you simplify because that's again OCAM's razor at 349 00:18:03,080 --> 00:18:06,000 Speaker 1: someone Wendy who commented, as I've probably had done two 350 00:18:06,000 --> 00:18:09,040 Speaker 1: shows at the time, but his comment after on one 351 00:18:09,040 --> 00:18:11,359 Speaker 1: of the podcast sites was stopped saying, Okham's razor, and 352 00:18:11,400 --> 00:18:14,840 Speaker 1: I'm like no, because it's true, it's the simple. And 353 00:18:14,840 --> 00:18:16,840 Speaker 1: I had on Matt Fitzgerald. I'm sure you're familiar with 354 00:18:16,920 --> 00:18:20,520 Speaker 1: amazing uh sports nutrition and has written so many books 355 00:18:20,520 --> 00:18:22,560 Speaker 1: in the diet cults, one of my favorite ones, and 356 00:18:22,560 --> 00:18:24,800 Speaker 1: we talked about all this, and we talked about specifically, 357 00:18:24,840 --> 00:18:27,520 Speaker 1: like you know, the the high fat thing now for 358 00:18:27,600 --> 00:18:30,080 Speaker 1: indurance athletes, and he's like, and he's an amazing endurance 359 00:18:30,119 --> 00:18:33,200 Speaker 1: athlete even and he's not young. But we talked about 360 00:18:33,200 --> 00:18:36,040 Speaker 1: how it Listen, it's about carbs first. You know, why 361 00:18:36,080 --> 00:18:37,719 Speaker 1: are you trying to make it car complex? Why are 362 00:18:37,720 --> 00:18:40,680 Speaker 1: you trying to go keep so everybody out there? Again 363 00:18:40,840 --> 00:18:42,679 Speaker 1: is what Wendy believes. This is what I believe. This 364 00:18:42,720 --> 00:18:46,520 Speaker 1: is the science. Carbohydrates the body's preferred energy source protein. 365 00:18:46,760 --> 00:18:49,320 Speaker 1: I love Wendy again, topic for another day, but you 366 00:18:49,320 --> 00:18:51,240 Speaker 1: know the bodybuilders and I did some of that way 367 00:18:51,240 --> 00:18:52,959 Speaker 1: back when who say like, oh, I only do ten 368 00:18:52,960 --> 00:18:54,879 Speaker 1: minutes of cardio because I don't want to burn my muscle, 369 00:18:54,920 --> 00:18:57,119 Speaker 1: and I'm like, yeah, don't worry about it. I've been 370 00:18:57,119 --> 00:18:59,760 Speaker 1: doing a guy on meever, and I can't lose the muscle, right. 371 00:18:59,800 --> 00:19:01,760 Speaker 1: If you eat protein, if you lift a weights, you'll 372 00:19:01,800 --> 00:19:04,000 Speaker 1: be fine. Don't worry you just don't like to do cardio. 373 00:19:04,080 --> 00:19:07,120 Speaker 1: Let's be honest. Um, so no, I love what you're saying, 374 00:19:07,160 --> 00:19:09,600 Speaker 1: and let's let's go pre I kind of went after. 375 00:19:09,680 --> 00:19:12,080 Speaker 1: So you got a kid, you got a parent who 376 00:19:12,119 --> 00:19:14,639 Speaker 1: says to you, I've got a thirteen year old girl 377 00:19:14,680 --> 00:19:17,639 Speaker 1: playing soccer? What should I feed her before? And we 378 00:19:17,640 --> 00:19:20,320 Speaker 1: should say, there's so many options, right, but what's the 379 00:19:20,359 --> 00:19:22,159 Speaker 1: framework you would say to her? You already kind of 380 00:19:22,160 --> 00:19:24,240 Speaker 1: gave some, but what are some of the options you'd 381 00:19:24,240 --> 00:19:27,960 Speaker 1: give them? What's good pre game pre workout um snacks 382 00:19:28,000 --> 00:19:31,520 Speaker 1: for kids? So I always say it depends, But the 383 00:19:31,560 --> 00:19:34,399 Speaker 1: timing matters too, so before you know, of course, we 384 00:19:34,440 --> 00:19:37,400 Speaker 1: never want to do anything new on game day, but practice, 385 00:19:37,480 --> 00:19:39,359 Speaker 1: you know, so a pre practice meal, so if you're 386 00:19:39,359 --> 00:19:41,560 Speaker 1: about two to three hours out, you want to have 387 00:19:41,960 --> 00:19:46,200 Speaker 1: a bit of a lighter mealt, carbohydrates and proteins. So 388 00:19:46,600 --> 00:19:48,920 Speaker 1: a good example might be, you know, a turkey tuna, 389 00:19:48,960 --> 00:19:52,840 Speaker 1: a chicken breast sandwich on of course full grain bread, fruit, 390 00:19:53,280 --> 00:19:56,640 Speaker 1: have some veggie with that, and then that our hour 391 00:19:56,680 --> 00:19:58,520 Speaker 1: and a half to two hours. Again, I always say 392 00:19:58,520 --> 00:20:00,520 Speaker 1: it depends because I have some athlete to that have 393 00:20:00,560 --> 00:20:02,760 Speaker 1: iron stomachs. And they're like, nope, I'm good forty seven. 394 00:20:02,840 --> 00:20:05,080 Speaker 1: It's that I could literally eat a folk meal. So 395 00:20:05,119 --> 00:20:07,919 Speaker 1: that's why it's really good for your child to experiment 396 00:20:07,920 --> 00:20:09,840 Speaker 1: with things on practice days to see, you know, what 397 00:20:09,880 --> 00:20:12,280 Speaker 1: they can tolerate. So I say that because I encourage 398 00:20:12,320 --> 00:20:15,000 Speaker 1: people to do that, because you really need to play 399 00:20:15,000 --> 00:20:16,840 Speaker 1: around with the foods that make you feel the best, 400 00:20:16,880 --> 00:20:19,919 Speaker 1: and that looks differently for everybody. So just because you know, 401 00:20:20,000 --> 00:20:22,440 Speaker 1: I'm saying these are some great examples, that doesn't mean 402 00:20:22,440 --> 00:20:24,119 Speaker 1: that that's going to work for your child, because what 403 00:20:24,160 --> 00:20:26,119 Speaker 1: if they don't like tuna? Right, So we got to 404 00:20:26,160 --> 00:20:28,920 Speaker 1: make sure that we understand that it's always a protein 405 00:20:28,960 --> 00:20:32,560 Speaker 1: and carbohydrate source. So um, I always say too, you know, 406 00:20:33,000 --> 00:20:36,040 Speaker 1: if you can't tolerate a lot, pretzels are a really 407 00:20:36,080 --> 00:20:38,520 Speaker 1: great thing to have about thirty to forty five minutes out, 408 00:20:38,560 --> 00:20:42,640 Speaker 1: or even some grapes because those are very rapidly absorbed. 409 00:20:42,640 --> 00:20:45,240 Speaker 1: They're quickly digesting. The biggest thing is you want to 410 00:20:45,240 --> 00:20:50,399 Speaker 1: avoid high fiber, high fat foods before practice because again, 411 00:20:50,440 --> 00:20:52,920 Speaker 1: it takes a lot more time to break those things 412 00:20:52,960 --> 00:20:55,840 Speaker 1: down and then you know, thus releasing glucose into the 413 00:20:55,880 --> 00:20:59,000 Speaker 1: system to drive that muscle contraction. You want things they're 414 00:20:59,000 --> 00:21:02,280 Speaker 1: going to work well for you. So another couple of 415 00:21:02,320 --> 00:21:06,439 Speaker 1: quick examples, you know, apple, some turkey slices. I really 416 00:21:06,440 --> 00:21:10,480 Speaker 1: love yogurt parkas with oats. These overnight oats recipes have 417 00:21:10,600 --> 00:21:12,399 Speaker 1: really blown up over the last few years, you know, 418 00:21:12,440 --> 00:21:15,080 Speaker 1: and Mason jars and those can be really great things. 419 00:21:15,080 --> 00:21:17,440 Speaker 1: It's just making sure that you keep the portion, would 420 00:21:17,480 --> 00:21:19,639 Speaker 1: say reason because again, if you're going to have that 421 00:21:20,000 --> 00:21:23,000 Speaker 1: on hour, hour and a half before your practice, you know, 422 00:21:23,080 --> 00:21:26,800 Speaker 1: so for example, eight ounces of yogurt six st eight ounces, 423 00:21:26,840 --> 00:21:29,560 Speaker 1: depending upon if you're a male or female, with some 424 00:21:29,680 --> 00:21:32,520 Speaker 1: fruit and then some whole grained granola can be an 425 00:21:32,640 --> 00:21:35,760 Speaker 1: excellent pre practice meal. I love that you said. And 426 00:21:35,760 --> 00:21:37,520 Speaker 1: by the way, everyone should take this to heart. When 427 00:21:37,520 --> 00:21:39,879 Speaker 1: you have a fitness nutrition person who says to you, 428 00:21:39,920 --> 00:21:43,000 Speaker 1: it depends you need to follow that person because it's 429 00:21:43,040 --> 00:21:45,760 Speaker 1: so rare. Wendy right, and I'm the same. It depends. 430 00:21:45,800 --> 00:21:47,920 Speaker 1: The hardest book I've written a couple. The hardest one 431 00:21:47,960 --> 00:21:50,399 Speaker 1: for me to write was My Sports Nutrition for Triathlon, 432 00:21:50,560 --> 00:21:52,639 Speaker 1: because you want to you pretty much open up the 433 00:21:52,640 --> 00:21:54,719 Speaker 1: book you go. It depends, and as you said, like 434 00:21:54,840 --> 00:21:57,760 Speaker 1: my stomach is is I can pretty much eat anything 435 00:21:57,760 --> 00:22:00,600 Speaker 1: I've traveled the world that I've had to choice in, 436 00:22:00,640 --> 00:22:04,119 Speaker 1: like China when my sports nutrition got confiscated. Because so 437 00:22:04,840 --> 00:22:07,520 Speaker 1: it depends, and that's what Wendy is saying. But and 438 00:22:07,720 --> 00:22:09,840 Speaker 1: you need to experiment. And I've had so many people 439 00:22:09,840 --> 00:22:11,320 Speaker 1: Wendy over the years. They'll say to me, Oh, I 440 00:22:11,359 --> 00:22:13,640 Speaker 1: was doing really well in my marath until I drank 441 00:22:13,720 --> 00:22:15,960 Speaker 1: the Orange Gatorade and that ruined it for me. The orange. 442 00:22:16,080 --> 00:22:18,560 Speaker 1: And I'm like, maybe it was because you're at mild twenty, 443 00:22:18,640 --> 00:22:20,879 Speaker 1: and maybe it was because it was eighty degrees. Maybe 444 00:22:20,880 --> 00:22:24,680 Speaker 1: it wasn't the Orange gator. So what's Wendy saying is 445 00:22:24,760 --> 00:22:27,760 Speaker 1: so much of this is trial and error. And that's 446 00:22:27,800 --> 00:22:30,959 Speaker 1: why keeping a log which I highly recommend if you're 447 00:22:30,960 --> 00:22:33,399 Speaker 1: truly into your kids in sports and stuff, keep a logging. 448 00:22:33,600 --> 00:22:36,000 Speaker 1: And just because that oatmeal didn't work the first time 449 00:22:36,160 --> 00:22:37,840 Speaker 1: doesn't mean it's not gonna work the second or third. 450 00:22:38,040 --> 00:22:40,520 Speaker 1: So it is so much trial and error. There's no 451 00:22:41,280 --> 00:22:44,639 Speaker 1: the ideology of of things that happen. You know, you 452 00:22:44,720 --> 00:22:47,160 Speaker 1: have to find what works for your child, and that 453 00:22:47,280 --> 00:22:49,439 Speaker 1: could be if you have three kids, could be totally 454 00:22:49,440 --> 00:22:51,520 Speaker 1: different for all three, right Wendy and and what works 455 00:22:51,560 --> 00:22:55,040 Speaker 1: for one it might be totally different and the opposite 456 00:22:55,040 --> 00:22:57,760 Speaker 1: for another. That's absolutely correct, Tommy, You're hitting so many 457 00:22:57,800 --> 00:22:59,520 Speaker 1: great things and you're you're right, you know, we do 458 00:22:59,560 --> 00:23:01,399 Speaker 1: agree in the same things, and those are you know, 459 00:23:01,520 --> 00:23:04,640 Speaker 1: very science space to right. These are not I would 460 00:23:04,640 --> 00:23:07,320 Speaker 1: like the preface to people. It's not because I think 461 00:23:07,320 --> 00:23:09,680 Speaker 1: that carbohydrates and protein, you know, an hour and a 462 00:23:09,680 --> 00:23:12,520 Speaker 1: half hour are great stakes. That's what the research supports 463 00:23:12,560 --> 00:23:16,760 Speaker 1: to sustain you know, high intensity training and support energy levels. UM. 464 00:23:17,040 --> 00:23:19,080 Speaker 1: I also just wanted to touch on something that you 465 00:23:19,119 --> 00:23:22,240 Speaker 1: said about um how you said a lot of great things. 466 00:23:22,280 --> 00:23:23,919 Speaker 1: I was trying to make a note as you're talking, 467 00:23:24,440 --> 00:23:27,960 Speaker 1: but just with yes, traveling all over and finding what works. 468 00:23:28,320 --> 00:23:31,800 Speaker 1: I think also, you know, like your first question was 469 00:23:31,880 --> 00:23:34,800 Speaker 1: you know the mistakes that parents might make, and I 470 00:23:34,840 --> 00:23:39,000 Speaker 1: think the step two are excuse me. The second thing 471 00:23:39,080 --> 00:23:42,440 Speaker 1: that I would say is parents are over complicating things. 472 00:23:42,440 --> 00:23:45,960 Speaker 1: So if we get back to the basics, right with breakfast, lunch, 473 00:23:46,000 --> 00:23:48,840 Speaker 1: and dinner and snacks in between. UM. I say that 474 00:23:48,880 --> 00:23:52,040 Speaker 1: because most parents will say, what can my child eat 475 00:23:52,080 --> 00:23:54,200 Speaker 1: before their game? You know they have this big game 476 00:23:54,280 --> 00:23:57,160 Speaker 1: coming up or this championship game, and it's like, well, 477 00:23:57,200 --> 00:23:59,879 Speaker 1: everything that they've been doing consistently, that's what matters. What 478 00:24:00,040 --> 00:24:03,320 Speaker 1: wins games is the consistency of all meals. And although 479 00:24:03,359 --> 00:24:06,160 Speaker 1: breakfast is very important, all meals matter. And that's really 480 00:24:06,200 --> 00:24:08,879 Speaker 1: something that I'm really really trying to drive home for 481 00:24:08,920 --> 00:24:11,040 Speaker 1: people is that there is no magic meal, there's no 482 00:24:11,119 --> 00:24:14,199 Speaker 1: magic supplement, there's no special food that it's going to 483 00:24:14,240 --> 00:24:18,040 Speaker 1: optimize your performance. It's the basics executed at a very 484 00:24:18,119 --> 00:24:20,560 Speaker 1: high level over time is what's going to win games 485 00:24:20,800 --> 00:24:24,120 Speaker 1: and build a stronger, healthier athlete. And let's also take 486 00:24:24,119 --> 00:24:27,119 Speaker 1: it a step further and say your student athlete is 487 00:24:27,200 --> 00:24:29,400 Speaker 1: unlikely going to be an athlete forever, so we need 488 00:24:29,440 --> 00:24:32,920 Speaker 1: to teach them the appropriate ways to eat and to 489 00:24:33,080 --> 00:24:35,960 Speaker 1: fuel their body, not just for athletic performance, but for 490 00:24:36,080 --> 00:24:39,360 Speaker 1: general health and making sure that they understand that it's 491 00:24:39,400 --> 00:24:41,680 Speaker 1: good for them to have for vegetables in their diet 492 00:24:41,880 --> 00:24:45,320 Speaker 1: because those things provide micronutrients, they're great for heart health. Um, 493 00:24:45,359 --> 00:24:48,359 Speaker 1: it's really important that we have anti accidents in our system. 494 00:24:48,440 --> 00:24:51,440 Speaker 1: All of those things are beyond athletic performance. So it's 495 00:24:51,480 --> 00:24:53,719 Speaker 1: truly keeping all those things top of mind and not 496 00:24:53,800 --> 00:24:56,479 Speaker 1: over complicating it, and that we need to just do 497 00:24:56,520 --> 00:24:58,680 Speaker 1: the basics. And if we're taking care of the basics 498 00:24:58,720 --> 00:25:01,240 Speaker 1: each and every day, we don't have to worry about 499 00:25:01,320 --> 00:25:04,920 Speaker 1: magic meals. We plant ahead, we have our healthy snacks. 500 00:25:05,160 --> 00:25:07,480 Speaker 1: Another thing, too, is eating on the road, making sure 501 00:25:07,480 --> 00:25:10,240 Speaker 1: that you know you're packing really great stable foods, and 502 00:25:10,280 --> 00:25:12,359 Speaker 1: that's something I always like to tell people, you know, 503 00:25:12,440 --> 00:25:15,720 Speaker 1: extra water, your fruits and veggies, your nut butters, you know, 504 00:25:15,800 --> 00:25:19,280 Speaker 1: trail mix. Um. I feel very indifferent about dried fruit. 505 00:25:19,320 --> 00:25:21,320 Speaker 1: A lot of people really love it. Um. I think 506 00:25:21,320 --> 00:25:23,320 Speaker 1: it can be a great quick fuel for people, but 507 00:25:23,359 --> 00:25:25,480 Speaker 1: I also like to point out that you know, it's 508 00:25:25,560 --> 00:25:28,520 Speaker 1: dried out, so it's been stripped of all its nutrients essentially, 509 00:25:28,520 --> 00:25:30,800 Speaker 1: so it's kind of just quick sugar. So don't rely 510 00:25:30,880 --> 00:25:33,040 Speaker 1: on that to be the same thing as consuming you know, 511 00:25:33,359 --> 00:25:36,560 Speaker 1: an apple or your blueberries. We're so on the same 512 00:25:36,600 --> 00:25:39,720 Speaker 1: page that in a couple of minute intro, Wendy I 513 00:25:39,800 --> 00:25:43,399 Speaker 1: said seriously, because I said, the advice you're going to 514 00:25:43,480 --> 00:25:47,040 Speaker 1: get about fueling your child, youth athlete is going to 515 00:25:47,080 --> 00:25:49,600 Speaker 1: be the same thing that they do for life, and 516 00:25:49,640 --> 00:25:51,560 Speaker 1: that you should do, you know, because at the end 517 00:25:51,600 --> 00:25:53,080 Speaker 1: of the day, it's what you just said. We want 518 00:25:53,080 --> 00:25:56,159 Speaker 1: to eat healthy, period, right, So we may change the 519 00:25:56,240 --> 00:25:59,280 Speaker 1: amount of carbohydrate we take in then the timing, But 520 00:25:59,560 --> 00:26:01,560 Speaker 1: to be who's that phrase At the end of the day, 521 00:26:01,680 --> 00:26:04,080 Speaker 1: it's about eating healthy, you know. And and I said 522 00:26:04,080 --> 00:26:05,520 Speaker 1: in the intro we're training for a life. I love 523 00:26:05,520 --> 00:26:06,960 Speaker 1: that with people say what you're training for for me? 524 00:26:07,000 --> 00:26:09,000 Speaker 1: I go, I'm training to be healthy and I might 525 00:26:09,000 --> 00:26:10,879 Speaker 1: do some races in between that, and but but I'm 526 00:26:11,200 --> 00:26:13,720 Speaker 1: I eat pretty much the same way. And when do 527 00:26:13,720 --> 00:26:17,240 Speaker 1: you you know, I actually gained more muscle when I'm 528 00:26:17,280 --> 00:26:19,480 Speaker 1: not doing an endurance race, and I'll lose it for 529 00:26:19,520 --> 00:26:21,399 Speaker 1: the race, And people will inevitably say, and I'll lose 530 00:26:21,440 --> 00:26:24,000 Speaker 1: it pretty quickly. So I'll stop doing upper body exercises 531 00:26:24,000 --> 00:26:27,000 Speaker 1: as much, decrease the protein, decrease the carbs a little bit, 532 00:26:27,000 --> 00:26:29,640 Speaker 1: and increase the exercise. But inevitably they'll say, oh, my gosh, 533 00:26:29,680 --> 00:26:31,560 Speaker 1: how did you lose the weight so quickly? Or how 534 00:26:31,600 --> 00:26:32,879 Speaker 1: did you lose the weight? And I say, I'm doing 535 00:26:32,920 --> 00:26:35,920 Speaker 1: this crazy new thing. I'm eating less and I'm exercising more. 536 00:26:36,440 --> 00:26:38,639 Speaker 1: But then but I don't change what I eat. I 537 00:26:38,720 --> 00:26:41,679 Speaker 1: changed the amounts of what I take in and the 538 00:26:41,720 --> 00:26:44,439 Speaker 1: amount that I that I expand, So I love that 539 00:26:44,480 --> 00:26:47,119 Speaker 1: you said that. And and at the end of the day, again, 540 00:26:47,200 --> 00:26:50,000 Speaker 1: it's to teach the kids the healthy habits, as you said, right, 541 00:26:50,040 --> 00:26:51,960 Speaker 1: because most kids aren't going to go to the NHL 542 00:26:52,160 --> 00:26:55,680 Speaker 1: or the NBA. And we don't want the eating issues 543 00:26:55,760 --> 00:26:57,480 Speaker 1: that you and I have seen, Oh my gosh, don't 544 00:26:57,480 --> 00:26:59,800 Speaker 1: even want to get into those with the kids, right, 545 00:26:59,840 --> 00:27:02,480 Speaker 1: we want healthy eating habits at the end of the day. 546 00:27:03,000 --> 00:27:06,360 Speaker 1: That's correct. Absolutely, couldn't agree more. Yeah, and it's um, 547 00:27:06,600 --> 00:27:09,359 Speaker 1: so I we we have touched on and given people. 548 00:27:09,440 --> 00:27:12,240 Speaker 1: So the carbohydrate. So what I always say, Wendy, when 549 00:27:12,280 --> 00:27:14,520 Speaker 1: I sit down to eat, I think what's my carbohydrate? 550 00:27:14,560 --> 00:27:17,679 Speaker 1: What's my protein? Right? And then healthy fats if if 551 00:27:17,680 --> 00:27:19,760 Speaker 1: we get to that third one. But what you said 552 00:27:19,760 --> 00:27:23,159 Speaker 1: about um complicating it. It's like people will say to me, 553 00:27:23,680 --> 00:27:25,840 Speaker 1: what's the what what type of protein? What's the best protein? 554 00:27:25,880 --> 00:27:27,520 Speaker 1: I'll go, why don't you just eat enough protein? And 555 00:27:27,560 --> 00:27:30,040 Speaker 1: then we'll go to the second level once you established 556 00:27:30,080 --> 00:27:32,480 Speaker 1: the habit, right that what's the best water? And it 557 00:27:32,520 --> 00:27:34,080 Speaker 1: would again let me go with all these on, just 558 00:27:34,119 --> 00:27:36,440 Speaker 1: get in, get in the and ounces of water, right, 559 00:27:36,560 --> 00:27:38,800 Speaker 1: And I call that second level stuff is getting to 560 00:27:38,840 --> 00:27:41,359 Speaker 1: the specifics. But Wendy, what Wendy just said, and the 561 00:27:41,480 --> 00:27:44,720 Speaker 1: term I use, Wendy is excessive moderation. You know, I 562 00:27:44,760 --> 00:27:47,840 Speaker 1: don't do a lot of anything a little bit. I 563 00:27:47,880 --> 00:27:50,240 Speaker 1: do a little bit of everything a lot. And that's 564 00:27:50,320 --> 00:27:52,440 Speaker 1: kind of what you're referring to when it comes to nutrition. 565 00:27:53,119 --> 00:27:55,600 Speaker 1: Get those good habits, because we eat on game day. 566 00:27:55,600 --> 00:27:58,680 Speaker 1: If you haven't done it throughout the year, it's not 567 00:27:58,720 --> 00:28:02,680 Speaker 1: gonna make a bit of difference. That was correct, absolutely, 568 00:28:02,840 --> 00:28:05,600 Speaker 1: And I like what you said about like just understanding 569 00:28:05,600 --> 00:28:07,880 Speaker 1: you know, protein, and like when people are like, what's 570 00:28:07,920 --> 00:28:10,160 Speaker 1: the best one, it's like, well, you're not even eating 571 00:28:10,280 --> 00:28:12,400 Speaker 1: enough of it, So let's just start there. I love 572 00:28:12,440 --> 00:28:14,280 Speaker 1: that you said that because it's so true. It's like 573 00:28:14,720 --> 00:28:17,480 Speaker 1: they want to know the best and they want to understand, 574 00:28:17,800 --> 00:28:20,280 Speaker 1: you know. If you even try to explain to them, 575 00:28:20,280 --> 00:28:22,919 Speaker 1: well you're not eating you know X, and we're not 576 00:28:22,960 --> 00:28:25,199 Speaker 1: going to get why, right. So I really love that 577 00:28:25,240 --> 00:28:27,760 Speaker 1: you said that. So talking more about just the basics 578 00:28:27,800 --> 00:28:31,160 Speaker 1: always we agree and keeping it simple. I'm getting ready. 579 00:28:31,200 --> 00:28:32,480 Speaker 1: I have to go to Canada do a bunch of 580 00:28:32,520 --> 00:28:35,639 Speaker 1: TV this weekend. And I say Wendy. I approach it 581 00:28:35,680 --> 00:28:37,040 Speaker 1: like an IM I'm what are you going to be doing? 582 00:28:37,119 --> 00:28:39,760 Speaker 1: Nine hours of live TV on and off every other 583 00:28:39,960 --> 00:28:42,880 Speaker 1: It's crazy, But I fuel it and I prepare what 584 00:28:42,960 --> 00:28:45,959 Speaker 1: you just said, right, So I have a shake bottle 585 00:28:46,160 --> 00:28:50,320 Speaker 1: with protein packets. I bring oatmeal in a huge bag 586 00:28:50,360 --> 00:28:52,000 Speaker 1: because if I can't get to it, I know I 587 00:28:52,080 --> 00:28:54,480 Speaker 1: have it. And in the hotel room, I will use 588 00:28:54,520 --> 00:28:57,520 Speaker 1: the coffee maker for the hot So it's thinking ahead 589 00:28:57,520 --> 00:29:00,120 Speaker 1: of time and having it in case you need it. 590 00:29:00,360 --> 00:29:02,720 Speaker 1: And let's just go there real quickly. Because you're alluding 591 00:29:02,720 --> 00:29:05,360 Speaker 1: to it to a huge thing with nutrition and athletes, 592 00:29:05,600 --> 00:29:08,200 Speaker 1: it's the mental side, right. It's going into the event 593 00:29:08,720 --> 00:29:11,960 Speaker 1: knowing that that pre race meal you've had every time, 594 00:29:12,560 --> 00:29:16,760 Speaker 1: you've had every time, So it boosts your psychological performance 595 00:29:16,760 --> 00:29:18,880 Speaker 1: as well when you control what you can, right, And 596 00:29:18,880 --> 00:29:21,080 Speaker 1: people don't realize that when it comes to food, it's 597 00:29:21,080 --> 00:29:25,480 Speaker 1: all connected, absolutely controlling your control balls And um, I 598 00:29:25,560 --> 00:29:28,840 Speaker 1: was a college picture myself, So I think any athlete 599 00:29:28,840 --> 00:29:31,040 Speaker 1: can relate to this, as we all have our routines. Right. 600 00:29:31,640 --> 00:29:34,080 Speaker 1: If you don't do you you don't tell your less 601 00:29:34,080 --> 00:29:36,040 Speaker 1: shoe before you write sho. I know it sounds silly, 602 00:29:36,080 --> 00:29:39,000 Speaker 1: but I had a certain structure to my routine leading 603 00:29:39,040 --> 00:29:40,400 Speaker 1: up to the time that I got on the mound, 604 00:29:40,800 --> 00:29:42,800 Speaker 1: and that if I didn't carry out all of those 605 00:29:42,840 --> 00:29:45,719 Speaker 1: things in the same pattern that I had done the 606 00:29:45,720 --> 00:29:48,920 Speaker 1: previous game, and just like practice, I didn't feel confident 607 00:29:48,960 --> 00:29:51,200 Speaker 1: and I didn't feel focused on the mountains. So I 608 00:29:51,240 --> 00:29:54,320 Speaker 1: think approaching our our nutrition in the same way because 609 00:29:54,400 --> 00:29:57,160 Speaker 1: that's going to lead to us focusing on our event. Right. 610 00:29:57,200 --> 00:29:59,880 Speaker 1: So especially you know when you're focusing on the tend 611 00:30:00,040 --> 00:30:02,960 Speaker 1: eighteen year old athlete, you have all these pressures. You know, 612 00:30:03,000 --> 00:30:06,520 Speaker 1: you have school, your grades, maybe you're thinking about playing 613 00:30:06,520 --> 00:30:08,640 Speaker 1: at the next level. You have your parents, you know, 614 00:30:08,800 --> 00:30:11,680 Speaker 1: asking for these things. You have chores um, maybe have 615 00:30:11,720 --> 00:30:14,120 Speaker 1: a job, all these things going on. So if we 616 00:30:14,160 --> 00:30:17,320 Speaker 1: can control other aspects of what we can actually control, 617 00:30:17,320 --> 00:30:19,480 Speaker 1: because we can't control some of those other things, but 618 00:30:19,560 --> 00:30:21,440 Speaker 1: we can control the foods we're putting in our body. 619 00:30:21,520 --> 00:30:24,120 Speaker 1: So setting it up for success and knowing that we're 620 00:30:24,160 --> 00:30:27,160 Speaker 1: planning ahead, having a high quality breakfast, you know, even 621 00:30:27,200 --> 00:30:29,320 Speaker 1: if it's just half a bagel with some peanut butter 622 00:30:29,400 --> 00:30:31,600 Speaker 1: on the way out, knowing that we had something ready 623 00:30:31,600 --> 00:30:33,680 Speaker 1: to go in our backpack, Um, it's going to take 624 00:30:33,720 --> 00:30:36,200 Speaker 1: away from the rest of our day, right. So I 625 00:30:36,240 --> 00:30:38,320 Speaker 1: only say that just because if we're stressing about what 626 00:30:38,400 --> 00:30:39,880 Speaker 1: we're going to eat or where the next meal is 627 00:30:39,920 --> 00:30:42,040 Speaker 1: going to come, that's going to take our focus away 628 00:30:42,040 --> 00:30:44,240 Speaker 1: from the things that we need to really focus on. 629 00:30:44,360 --> 00:30:47,400 Speaker 1: So planning ahead is just such a staple. I can't 630 00:30:47,400 --> 00:30:50,520 Speaker 1: say that enough. It's better to have extragenola bars or 631 00:30:50,680 --> 00:30:55,320 Speaker 1: protein bars or apples and bananas and your locker backpack, um, 632 00:30:55,400 --> 00:30:57,360 Speaker 1: then to not have any. So I tell you know, 633 00:30:57,400 --> 00:31:00,400 Speaker 1: a lot of athletes too put oatmeal pack kids in 634 00:31:00,440 --> 00:31:03,280 Speaker 1: your locker at school, but Karnel of oars in there 635 00:31:03,360 --> 00:31:05,560 Speaker 1: have you know, our X bars are really great to 636 00:31:05,600 --> 00:31:07,920 Speaker 1: have a lot of my kids like that. So just 637 00:31:08,080 --> 00:31:10,000 Speaker 1: something that you know that you have too. If you 638 00:31:10,040 --> 00:31:12,440 Speaker 1: are are in a bind, you've already planned the heads 639 00:31:12,520 --> 00:31:14,600 Speaker 1: that you don't get stressed out and then you don't 640 00:31:14,600 --> 00:31:17,600 Speaker 1: panic and you don't lose that focus on the things 641 00:31:17,680 --> 00:31:21,160 Speaker 1: that truly matter exactly. And food is fuel, you know, 642 00:31:21,240 --> 00:31:24,680 Speaker 1: people don't I think except that understand that enough, you know, 643 00:31:24,960 --> 00:31:28,960 Speaker 1: especially when food is plentiful and people then go on 644 00:31:28,960 --> 00:31:32,000 Speaker 1: these crazy diets. Again topic for another day. But when 645 00:31:32,000 --> 00:31:34,920 Speaker 1: we're talking about fueling our brains and our bodies. We 646 00:31:34,920 --> 00:31:38,480 Speaker 1: we may get too complicated. It is about consistency. I 647 00:31:38,560 --> 00:31:42,080 Speaker 1: love keeping it simple, you know, and listen to people 648 00:31:42,120 --> 00:31:45,680 Speaker 1: who studies show generally lose weight, keep it off, maintain 649 00:31:45,760 --> 00:31:47,880 Speaker 1: it generally tend to eat the same thing. And we 650 00:31:47,920 --> 00:31:50,480 Speaker 1: want as vary to diet as possible. But that being said, 651 00:31:50,840 --> 00:31:52,960 Speaker 1: when you find something that works, I basically, you know, 652 00:31:53,000 --> 00:31:55,760 Speaker 1: will eat the same breakfast for three months until you know, 653 00:31:55,960 --> 00:31:58,040 Speaker 1: I'm totally bored with it, and then only another same 654 00:31:58,040 --> 00:32:00,640 Speaker 1: breakfast for three months. But it's con rolling the way 655 00:32:00,680 --> 00:32:03,960 Speaker 1: Wendy just said, because then you know, again what works 656 00:32:03,960 --> 00:32:05,760 Speaker 1: for you. How many calories are you going to gain 657 00:32:05,800 --> 00:32:08,400 Speaker 1: weight on that? So let's go there. As we kind 658 00:32:08,400 --> 00:32:10,960 Speaker 1: of wrap this up, Wendy, I talk about one of 659 00:32:11,000 --> 00:32:12,720 Speaker 1: my boys. You know, I used to when he was 660 00:32:12,760 --> 00:32:15,920 Speaker 1: a baby. I used to like, be um have hard 661 00:32:15,960 --> 00:32:17,480 Speaker 1: boiled eggs. I'd be peeling them. He'd be on my 662 00:32:17,560 --> 00:32:19,480 Speaker 1: lap and maybe like the twentieth time I did it 663 00:32:19,480 --> 00:32:21,080 Speaker 1: with him on my lap, he said, can I have something? 664 00:32:21,440 --> 00:32:23,360 Speaker 1: You know? He's probably like four, and it was so 665 00:32:23,680 --> 00:32:25,920 Speaker 1: but like yeah, and and as all of a sudden 666 00:32:25,960 --> 00:32:28,320 Speaker 1: he liked the eggs and then he You know, so 667 00:32:28,680 --> 00:32:31,280 Speaker 1: when people talk about their kids, every kid everyone's a 668 00:32:31,280 --> 00:32:35,800 Speaker 1: picky eater, right, But just keep introducing other foods. There's 669 00:32:35,840 --> 00:32:38,280 Speaker 1: so many healthy options, is what I want to say 670 00:32:38,320 --> 00:32:40,920 Speaker 1: that when your kids says he doesn't like breakfast. First 671 00:32:40,960 --> 00:32:43,360 Speaker 1: of all, my kid is not leaving the house without it. 672 00:32:43,560 --> 00:32:45,440 Speaker 1: But we're gonna find what they like. There're too many options, 673 00:32:45,480 --> 00:32:48,520 Speaker 1: so don't give up and keep trying and keep reintroducing foods. 674 00:32:48,560 --> 00:32:50,840 Speaker 1: Over time they may suddenly like it, because that's what 675 00:32:50,880 --> 00:32:54,640 Speaker 1: studies show absolutely. And gosh, I think her name is 676 00:32:54,640 --> 00:32:59,040 Speaker 1: Ellen Sladder. It's e l y e excuse me, el 677 00:32:59,160 --> 00:33:01,880 Speaker 1: al why and saturers to the dietician. I'm just bringing 678 00:33:01,880 --> 00:33:04,560 Speaker 1: her up because I always tell parents that just because 679 00:33:04,600 --> 00:33:07,000 Speaker 1: your child doesn't like this food once doesn't mean that 680 00:33:07,080 --> 00:33:09,280 Speaker 1: they won't like it maybe the third fourth time. And 681 00:33:09,360 --> 00:33:12,040 Speaker 1: she wrote a great book about putting a variety of 682 00:33:12,040 --> 00:33:14,040 Speaker 1: different foods in front of your child and giving them 683 00:33:14,080 --> 00:33:16,840 Speaker 1: the opportunity to try several And then her book she 684 00:33:16,920 --> 00:33:18,920 Speaker 1: talks about, you know, just leaving it up to that 685 00:33:19,160 --> 00:33:21,960 Speaker 1: hapms at the table and just try literally a little 686 00:33:21,960 --> 00:33:24,080 Speaker 1: bit of brueberry, a little bit of raspberry, maybe some egg, 687 00:33:24,160 --> 00:33:27,719 Speaker 1: maybe some oatmeal. All those things give them the opportunity 688 00:33:27,840 --> 00:33:30,960 Speaker 1: to choose. And I can't recall as somebody can maybe 689 00:33:31,040 --> 00:33:33,560 Speaker 1: quote me on this um, but sixteen to twenty three 690 00:33:33,600 --> 00:33:36,920 Speaker 1: times on average for people to actually identify if they 691 00:33:36,960 --> 00:33:40,160 Speaker 1: truly like or dislike a food, it takes that many 692 00:33:40,160 --> 00:33:43,360 Speaker 1: times of trying it to really know. And your taste 693 00:33:43,360 --> 00:33:45,920 Speaker 1: buds can change over time. So again, if you don't 694 00:33:45,920 --> 00:33:48,280 Speaker 1: like something now, you might like it later and maybe 695 00:33:48,280 --> 00:33:50,280 Speaker 1: if it's prepared in a different way, maybe if it's 696 00:33:50,280 --> 00:33:52,600 Speaker 1: not as dry, or if it has more moisture. Just 697 00:33:52,680 --> 00:33:56,320 Speaker 1: like vegetables. So many kids say that they hate vegetables, 698 00:33:56,360 --> 00:33:58,480 Speaker 1: but the thing is they haven't been prepared in a 699 00:33:58,480 --> 00:34:01,120 Speaker 1: way that the child likes the vegle. So, you know, 700 00:34:01,160 --> 00:34:03,200 Speaker 1: adding a little bit of cheese, which is great, And 701 00:34:03,360 --> 00:34:05,520 Speaker 1: that's why I kind of dislike some of the societal 702 00:34:05,560 --> 00:34:07,480 Speaker 1: things out there about well, cheese is bad, you know, 703 00:34:07,560 --> 00:34:09,240 Speaker 1: dairy is bad. It's going to make you gain weight, 704 00:34:09,320 --> 00:34:11,480 Speaker 1: and that's not true. It's a great source of telcium 705 00:34:11,520 --> 00:34:14,359 Speaker 1: by them, indeed, protein um, all of those things, and 706 00:34:14,360 --> 00:34:16,680 Speaker 1: it's a great flavor enhancer too, and it adds great 707 00:34:16,760 --> 00:34:20,839 Speaker 1: nutrition and if it helps a child eat Rockoli loaded up, 708 00:34:21,320 --> 00:34:23,800 Speaker 1: I think that, you know, people really just need to 709 00:34:23,880 --> 00:34:27,040 Speaker 1: understand that a child, just like an adult. You know, 710 00:34:27,120 --> 00:34:28,520 Speaker 1: we don't want to always go to work, but we 711 00:34:28,680 --> 00:34:30,480 Speaker 1: understand we have to go to work because we have 712 00:34:30,520 --> 00:34:33,560 Speaker 1: to pay our bills. So it's really creating that discipline 713 00:34:33,560 --> 00:34:36,600 Speaker 1: and that structure of Okay, I really want to achieve 714 00:34:36,600 --> 00:34:38,239 Speaker 1: this goal, and I understand that this is part of 715 00:34:38,280 --> 00:34:41,320 Speaker 1: the process. So if it requires me to try new foods, 716 00:34:41,840 --> 00:34:43,560 Speaker 1: then I'm going to try them and see what works 717 00:34:43,560 --> 00:34:46,200 Speaker 1: well for me. Because I truly care about achieving this goal. 718 00:34:46,280 --> 00:34:48,719 Speaker 1: So always putting it back on them is something that 719 00:34:48,760 --> 00:34:51,759 Speaker 1: I found has worked in my practice. Yeah, and I 720 00:34:51,840 --> 00:34:54,120 Speaker 1: found with my boys again using them as just you know, 721 00:34:54,200 --> 00:34:57,080 Speaker 1: real world examples. When they would I'm fortunate, I leave 722 00:34:57,120 --> 00:35:00,279 Speaker 1: the office, get them off the bus, and I would say, 723 00:35:00,480 --> 00:35:02,560 Speaker 1: especially the older one, are you hungry? And he would 724 00:35:02,560 --> 00:35:05,319 Speaker 1: say I'm good. It was always I'm okay, And I 725 00:35:05,320 --> 00:35:07,400 Speaker 1: suddenly said, you know what, I'm just gonna have the 726 00:35:07,400 --> 00:35:09,160 Speaker 1: food ready. This is years ago. So I would cut 727 00:35:09,200 --> 00:35:11,399 Speaker 1: up fruit that was It's a mainstay in our house, 728 00:35:11,440 --> 00:35:14,480 Speaker 1: you know, apples, bananas, peanut butter on them. Sometimes, but 729 00:35:14,600 --> 00:35:17,279 Speaker 1: it's it's done, as Wendy saying, And so instead of 730 00:35:17,320 --> 00:35:19,400 Speaker 1: asking him when he walked in the door, it's there, 731 00:35:19,520 --> 00:35:23,320 Speaker 1: and guess what cent of the time he eats it? 732 00:35:23,400 --> 00:35:26,440 Speaker 1: All right? If I asked him, he said, I'm okay, right, 733 00:35:26,680 --> 00:35:29,200 Speaker 1: So what Wendy's saying and what my experience has been, 734 00:35:29,239 --> 00:35:31,799 Speaker 1: and again experiment of two. I also come from, by 735 00:35:31,840 --> 00:35:34,279 Speaker 1: the way, Wendy, a family of six boys. So when 736 00:35:34,320 --> 00:35:36,879 Speaker 1: it comes to eating, and you got what you got, 737 00:35:36,960 --> 00:35:39,279 Speaker 1: and you know I don't share. My wife when we 738 00:35:39,320 --> 00:35:40,960 Speaker 1: first started dating, she said, can I have some of 739 00:35:40,960 --> 00:35:43,560 Speaker 1: your cake? I said, absolutely not, you can get your own. 740 00:35:43,640 --> 00:35:46,680 Speaker 1: So again topic for another day, but don't your kids 741 00:35:46,680 --> 00:35:49,560 Speaker 1: are hungry, and as Wendy's saying, just put it out there, 742 00:35:49,640 --> 00:35:51,440 Speaker 1: Just put it in front of them, leave it. They 743 00:35:51,480 --> 00:35:55,799 Speaker 1: will mindlessly eat grapes and healthier things. So it's kind 744 00:35:55,800 --> 00:35:58,440 Speaker 1: of finish up there to Wendy is I don't know 745 00:35:58,480 --> 00:36:00,239 Speaker 1: if you get it, but I get it frequently people saying, 746 00:36:00,239 --> 00:36:03,600 Speaker 1: oh fruit, bad for bad for you because of the sugar. Right, 747 00:36:04,280 --> 00:36:06,520 Speaker 1: perfect place to end it, because so much of the 748 00:36:06,560 --> 00:36:09,080 Speaker 1: food that I give my kids and eat myself is 749 00:36:09,320 --> 00:36:12,000 Speaker 1: it's apples with peanut butter. There's your carbon, your protein. Right, 750 00:36:12,280 --> 00:36:15,600 Speaker 1: it's uh, bananas and cheese, all that kind of stuff 751 00:36:15,600 --> 00:36:19,280 Speaker 1: you described already. So let's just end with that myth 752 00:36:19,480 --> 00:36:23,759 Speaker 1: that fruit is bad for you. Crazy. It is absolutely ludicrous. 753 00:36:23,920 --> 00:36:26,320 Speaker 1: Fruit is not bad for you. Fruit is very healthy 754 00:36:26,480 --> 00:36:29,280 Speaker 1: and in fact we should, you know, especially adolescent athletes, 755 00:36:29,680 --> 00:36:32,960 Speaker 1: strive to consume at least three to five fruits per day. Um. 756 00:36:32,960 --> 00:36:38,320 Speaker 1: That sugar is not bad because again it offers fiber, vitamins, minerals, 757 00:36:38,440 --> 00:36:41,800 Speaker 1: all things that are essential and that we need. Um. 758 00:36:41,840 --> 00:36:44,440 Speaker 1: It's also really important to keep fruits in our diet 759 00:36:44,480 --> 00:36:47,600 Speaker 1: because of our tissues are joints, ligaments, things like that 760 00:36:47,719 --> 00:36:51,359 Speaker 1: can be very anti inflammatory, especially tart cherries. Um. So 761 00:36:51,719 --> 00:36:54,759 Speaker 1: fruit is not the enemy. Fruit in fact is a 762 00:36:54,800 --> 00:36:57,120 Speaker 1: tool or a secret weapon. Like I like to say, 763 00:36:57,280 --> 00:36:58,920 Speaker 1: it can help you be a better athlete. It can 764 00:36:58,920 --> 00:37:01,879 Speaker 1: help you be your healthier athlete. So do not cut 765 00:37:01,880 --> 00:37:04,359 Speaker 1: out fruit. If somebody tells you to cut out fruit, 766 00:37:04,440 --> 00:37:07,040 Speaker 1: you need to cut them out of your life, exactly, 767 00:37:07,280 --> 00:37:11,560 Speaker 1: run the opposite direction. That is correct. Yeah, okay, it's 768 00:37:11,560 --> 00:37:13,880 Speaker 1: also hydrating. To just lastly, we just talk a lot 769 00:37:13,920 --> 00:37:16,880 Speaker 1: about hydration, but fruit is a really great way to 770 00:37:16,920 --> 00:37:20,239 Speaker 1: also get in nutrition, but hydration to watermelon, those things 771 00:37:20,239 --> 00:37:22,799 Speaker 1: are really high in water, so great things to have 772 00:37:22,960 --> 00:37:24,960 Speaker 1: after you get off the ice or off the court. 773 00:37:25,400 --> 00:37:29,720 Speaker 1: Very hydrating. Also that quick sugar to replace reflection stores 774 00:37:29,760 --> 00:37:32,440 Speaker 1: that you've depleted. So making sure you know, um, if 775 00:37:32,440 --> 00:37:35,000 Speaker 1: you have lost weight during activity, getting in about twenty 776 00:37:35,000 --> 00:37:37,480 Speaker 1: four ounces for every pound loss is a great stable 777 00:37:37,760 --> 00:37:40,399 Speaker 1: to remember too. For hydration, let's finished with that because 778 00:37:40,400 --> 00:37:43,880 Speaker 1: it is so important. So you are you known of 779 00:37:43,960 --> 00:37:46,839 Speaker 1: water per day pretty much close to it announced per 780 00:37:46,840 --> 00:37:50,600 Speaker 1: pound right, depending on on your activity level, the activity 781 00:37:50,680 --> 00:37:53,600 Speaker 1: level and then training conditions. I mean, most youth athletes 782 00:37:53,600 --> 00:37:56,200 Speaker 1: aren't in Florida sun, right, But I think the biggest thing, 783 00:37:56,280 --> 00:37:58,560 Speaker 1: just like we go back to the concept of the basics, 784 00:37:58,960 --> 00:38:01,120 Speaker 1: you know, setting goals, setting alarms on your phone that 785 00:38:01,320 --> 00:38:03,120 Speaker 1: you know, by ten in the morning you have twenty 786 00:38:03,120 --> 00:38:05,759 Speaker 1: five ounces of water or you know, most kids these 787 00:38:05,840 --> 00:38:08,920 Speaker 1: days have hydroflask, So setting a goal of having one 788 00:38:09,000 --> 00:38:12,239 Speaker 1: hydroflass by eleven am, and then maybe the second by 789 00:38:12,400 --> 00:38:15,200 Speaker 1: three in the afternoon, and then the third by evening, 790 00:38:15,280 --> 00:38:19,560 Speaker 1: so approximately ninety ounces. I feel like that's been the 791 00:38:19,600 --> 00:38:21,520 Speaker 1: best way to get in more water. For some of 792 00:38:21,520 --> 00:38:24,040 Speaker 1: my kids, because a lot of them just starn't drinking water. 793 00:38:24,120 --> 00:38:25,880 Speaker 1: They're saying they're not thirsty, just like you know, they 794 00:38:25,880 --> 00:38:28,080 Speaker 1: say they're not hungry. But get that water bottle in 795 00:38:28,120 --> 00:38:30,759 Speaker 1: front of them. Parents, you know, invest in a good 796 00:38:30,800 --> 00:38:32,960 Speaker 1: water bottle for your kid because they're more likely to 797 00:38:33,040 --> 00:38:36,880 Speaker 1: drink water. So it's worth the expensive investment if you 798 00:38:36,960 --> 00:38:39,279 Speaker 1: really want them to hydrate, because you know, then they 799 00:38:39,320 --> 00:38:41,200 Speaker 1: don't have that excuse of well I don't have a 800 00:38:41,200 --> 00:38:43,359 Speaker 1: water bottle, how is I supposed to drink? You know, Well, 801 00:38:43,400 --> 00:38:45,160 Speaker 1: I have a thirty two ounces of water bottle that 802 00:38:45,200 --> 00:38:48,480 Speaker 1: I carry everywhere. It's always ready to go, so and 803 00:38:48,680 --> 00:38:51,000 Speaker 1: urging that. And I'm the same, Like it's the small 804 00:38:51,080 --> 00:38:53,759 Speaker 1: things that make the difference that the behaviors I usually have. 805 00:38:53,960 --> 00:38:56,359 Speaker 1: And listen, I'm really bad. There's I don't sleep enough 806 00:38:56,360 --> 00:38:57,879 Speaker 1: and I don't get in enough water, and I'm working 807 00:38:57,880 --> 00:39:00,560 Speaker 1: on both of those things. Uh, the sleep is ridiculous, 808 00:39:00,600 --> 00:39:02,799 Speaker 1: and I know that's a huge one for you, and 809 00:39:02,840 --> 00:39:04,279 Speaker 1: I know for me, and I got the Whoop band 810 00:39:04,280 --> 00:39:06,560 Speaker 1: and it just makes me feel worse about myself right 811 00:39:06,600 --> 00:39:09,480 Speaker 1: because I'm getting like three hours of sleep. Right. It's 812 00:39:09,520 --> 00:39:12,200 Speaker 1: like I know, like I don't need that's the topic 813 00:39:12,239 --> 00:39:16,799 Speaker 1: for another day. But um right, I know, more reinforced, 814 00:39:16,840 --> 00:39:18,439 Speaker 1: Like when I got my swim thing. I'm not a big, 815 00:39:18,520 --> 00:39:20,719 Speaker 1: huge swimmer, even though I do other triathlons, you know, 816 00:39:20,760 --> 00:39:23,840 Speaker 1: the swim watch just again reinforced how not good I was. 817 00:39:24,560 --> 00:39:26,919 Speaker 1: But that's that's all good. But when Wendy's talking about 818 00:39:26,920 --> 00:39:30,160 Speaker 1: the bottle, so I will have two bottles that I 819 00:39:30,200 --> 00:39:32,279 Speaker 1: know by the end of the day I need to drink. Right, 820 00:39:32,320 --> 00:39:35,000 Speaker 1: So setting those type of goals, as Wendy's saying, you go, okay, 821 00:39:35,040 --> 00:39:36,800 Speaker 1: here's the bottle by the end of the day or 822 00:39:36,840 --> 00:39:38,919 Speaker 1: the end of the practice, whatever it is. But it's 823 00:39:38,960 --> 00:39:42,040 Speaker 1: it's something that's quantifiable because it's too vague. You know 824 00:39:42,080 --> 00:39:44,439 Speaker 1: when people say I'm gonna eat healthy, I'm gonna few 825 00:39:44,440 --> 00:39:46,920 Speaker 1: of my kids better, whatever, but try to quantify it 826 00:39:46,960 --> 00:39:49,520 Speaker 1: whenever you can. And a bottle is an easy, easy 827 00:39:49,560 --> 00:39:51,560 Speaker 1: way to do that. All right, So let me just 828 00:39:51,600 --> 00:39:54,160 Speaker 1: go through because I did. You have so many great tweets. 829 00:39:54,440 --> 00:39:57,600 Speaker 1: Wendy's advice sleep seven to nine hours per night, so 830 00:39:57,680 --> 00:40:00,920 Speaker 1: as sleep, the more sleep the better. Again, lots of 831 00:40:00,920 --> 00:40:04,640 Speaker 1: water throughout the day, fruits and vegetables at every meal people, 832 00:40:04,719 --> 00:40:07,000 Speaker 1: and you are hydrating there as well. As Wendy just said, 833 00:40:07,040 --> 00:40:08,919 Speaker 1: you're getting a lot of water in that as well. 834 00:40:09,200 --> 00:40:11,800 Speaker 1: But you still want to drink water throughout today as well, 835 00:40:12,000 --> 00:40:14,799 Speaker 1: pre workout and post workout meals. We could have talked 836 00:40:14,840 --> 00:40:17,480 Speaker 1: sports drinks, let's leave it here in that if you're 837 00:40:17,520 --> 00:40:19,920 Speaker 1: worried about sports drinks, you probably shouldn't have them, right. 838 00:40:20,239 --> 00:40:24,080 Speaker 1: Sports drinks were invented for the Florida Gators. For guys 839 00:40:24,120 --> 00:40:28,000 Speaker 1: like me exercising you know, longer than an hour hot 840 00:40:28,080 --> 00:40:32,440 Speaker 1: humid conditions, there is sugar. Uh, there's electrolytes um. If 841 00:40:32,480 --> 00:40:34,359 Speaker 1: that comes up, I'm a super salty sweater. But I'm 842 00:40:34,400 --> 00:40:37,960 Speaker 1: doing different things. So for kids, they generally don't need 843 00:40:38,000 --> 00:40:41,040 Speaker 1: that stuff, right. They just need to hydrate and focus 844 00:40:41,080 --> 00:40:44,440 Speaker 1: more on the carbohydrates and the protein. Again, if you're 845 00:40:44,480 --> 00:40:48,400 Speaker 1: doing multiple games adverse conditions, it's a different topic. But 846 00:40:48,680 --> 00:40:51,160 Speaker 1: the rule of thumb is water water water uh. And 847 00:40:51,160 --> 00:40:53,480 Speaker 1: as Wendy said, three to five quality meals per day 848 00:40:53,800 --> 00:40:56,759 Speaker 1: and focus on the carbohydrates and the protein. Any other 849 00:40:56,880 --> 00:40:59,399 Speaker 1: like final, what's what if? How do you wrap it up? Wendy, 850 00:40:59,440 --> 00:41:01,400 Speaker 1: what do you say to these parents that that are 851 00:41:01,440 --> 00:41:04,640 Speaker 1: you know, confused. Well, everything that you just said pretty 852 00:41:04,719 --> 00:41:08,360 Speaker 1: much is what I get after. But most importantly, nutrition 853 00:41:08,480 --> 00:41:11,600 Speaker 1: is a secret weapon and it's your way about competing. 854 00:41:11,800 --> 00:41:14,439 Speaker 1: The competition you know, can make you great or good, 855 00:41:14,440 --> 00:41:16,240 Speaker 1: and that's truly up to you and how you control 856 00:41:16,280 --> 00:41:19,279 Speaker 1: your controllables. Because what I like to say to you know, 857 00:41:19,320 --> 00:41:22,360 Speaker 1: some of my sixteen to eighteen year old athletes is 858 00:41:23,040 --> 00:41:24,640 Speaker 1: if you're trying to get to the next level and 859 00:41:24,640 --> 00:41:27,239 Speaker 1: you're going to play at a collegiate level, everybody's good. 860 00:41:27,400 --> 00:41:29,400 Speaker 1: You know, what are you going to do that others 861 00:41:29,400 --> 00:41:31,399 Speaker 1: aren't willing to do to be the best, And that's 862 00:41:31,480 --> 00:41:35,120 Speaker 1: prioritizing your sleep, you know, not on social media late 863 00:41:35,160 --> 00:41:38,080 Speaker 1: at night, making sure that you are eating breakfast, drinking water, 864 00:41:38,400 --> 00:41:42,440 Speaker 1: having quality meals, getting in you know, quality carbohydrates, protein, 865 00:41:42,520 --> 00:41:44,800 Speaker 1: all of those things. And like we talked about before 866 00:41:44,800 --> 00:41:47,400 Speaker 1: we started the call to that everybody wants to do, 867 00:41:47,520 --> 00:41:50,000 Speaker 1: you know, what's hot with sexy, what's trendy. But the 868 00:41:50,000 --> 00:41:53,239 Speaker 1: fact of the matter is that stuff wears out over 869 00:41:53,320 --> 00:41:56,279 Speaker 1: time and that doesn't produce this long term results. So 870 00:41:56,640 --> 00:41:59,880 Speaker 1: it's back to the basics people, and again, just utilizing 871 00:42:00,040 --> 00:42:03,880 Speaker 1: nutrition and water all of those fundamentals because that's what 872 00:42:03,920 --> 00:42:05,719 Speaker 1: others are not doing. So if you're going to do 873 00:42:05,760 --> 00:42:08,439 Speaker 1: those things consistently, you're definitely going to be a force 874 00:42:08,480 --> 00:42:11,000 Speaker 1: to be reckoned with. I love the secret weapon, and 875 00:42:11,360 --> 00:42:13,240 Speaker 1: that's what I say to my boys again, we control 876 00:42:13,280 --> 00:42:15,239 Speaker 1: what we can. You control what you put in your mouth, 877 00:42:15,239 --> 00:42:18,160 Speaker 1: how much you move in your attitude, and the fueling part. 878 00:42:18,239 --> 00:42:20,880 Speaker 1: You know, my boys, I torture them. We're watching Rocky 879 00:42:21,120 --> 00:42:23,759 Speaker 1: the Original and where he drinks the egg you and 880 00:42:23,800 --> 00:42:26,160 Speaker 1: I said, I actually did that in fifth grade. That's 881 00:42:26,160 --> 00:42:29,400 Speaker 1: how that's how young and andraz Yeah, it was discussed. 882 00:42:29,440 --> 00:42:32,799 Speaker 1: But like my philosophy is like the word that the 883 00:42:32,840 --> 00:42:35,440 Speaker 1: healthier it tastes, the more I'm going to drink it 884 00:42:35,840 --> 00:42:38,359 Speaker 1: or eat it because it's probably really good for me, 885 00:42:38,440 --> 00:42:40,279 Speaker 1: and most people aren't going to do it right. So, 886 00:42:40,600 --> 00:42:43,080 Speaker 1: as Wendy just said, nutrition, listen, it's not going to 887 00:42:43,160 --> 00:42:46,240 Speaker 1: make you the the weae athlete without doing the work, 888 00:42:46,280 --> 00:42:50,719 Speaker 1: but it is a way two so easily differentiate and 889 00:42:50,920 --> 00:42:53,880 Speaker 1: give you that edge. That listened. Supplements even topic for 890 00:42:53,880 --> 00:42:55,560 Speaker 1: another day. We'll have Wendy back to talk about that. 891 00:42:56,040 --> 00:42:59,399 Speaker 1: But the yeah, the the the the consistency of the 892 00:42:59,440 --> 00:43:02,319 Speaker 1: basic and Wendy, I'm eating the same stuff today. I'm 893 00:43:02,360 --> 00:43:05,040 Speaker 1: a Mediterranean type of diet guy, lean sources, you know, 894 00:43:05,120 --> 00:43:09,279 Speaker 1: same stuff you preach. But I've done that for years, right, 895 00:43:09,360 --> 00:43:11,399 Speaker 1: and that's the way I always have been. So I've 896 00:43:11,440 --> 00:43:13,840 Speaker 1: never changed when it comes to my philosophy on exercise 897 00:43:13,920 --> 00:43:16,600 Speaker 1: or nutrition. And that's what Wendy is saying, is what 898 00:43:16,640 --> 00:43:19,719 Speaker 1: you're doing today, whether it comes to nutrition or exercise, 899 00:43:19,960 --> 00:43:22,480 Speaker 1: you want to be doing ten years from now ideally, right, 900 00:43:22,520 --> 00:43:26,000 Speaker 1: those great behaviors and habits, right, and and then you're 901 00:43:26,000 --> 00:43:28,120 Speaker 1: gonna be healthy, right, And we're not just fueling for 902 00:43:28,160 --> 00:43:31,359 Speaker 1: sports or fueling for life. Absolutely. And one final thing 903 00:43:31,400 --> 00:43:33,839 Speaker 1: that I'm trying to talk about more with people because 904 00:43:34,000 --> 00:43:36,520 Speaker 1: I think that it's really important, is just the mental 905 00:43:36,520 --> 00:43:38,920 Speaker 1: health of you know, what's going on in today's society 906 00:43:39,000 --> 00:43:41,600 Speaker 1: with the pressures and social media, but the foods we 907 00:43:41,760 --> 00:43:45,120 Speaker 1: truly eatum are they're playing a critical role in our 908 00:43:45,120 --> 00:43:48,120 Speaker 1: mental health and the cognition of our children. So if 909 00:43:48,200 --> 00:43:51,320 Speaker 1: you're experiencing some challenges with your child that they're a 910 00:43:51,320 --> 00:43:54,319 Speaker 1: little bit more angry or hostile, or they have more 911 00:43:54,360 --> 00:43:58,040 Speaker 1: behavioral issues, check in with them. You know, what are 912 00:43:58,080 --> 00:44:00,200 Speaker 1: they eating. Are they eating a bunch of sugary eats 913 00:44:00,200 --> 00:44:03,000 Speaker 1: throughout the day, honestly, because those things can influence our 914 00:44:03,120 --> 00:44:07,120 Speaker 1: energy levels and our behaviors and impact sleep, which translates 915 00:44:07,120 --> 00:44:11,320 Speaker 1: into poor energy. So again, we're focusing on overall health first, 916 00:44:11,840 --> 00:44:14,040 Speaker 1: making sure that your child is eating good foods, not 917 00:44:14,040 --> 00:44:16,640 Speaker 1: again just because of their performance, but because it is 918 00:44:16,680 --> 00:44:18,960 Speaker 1: important for them to be healthy and we need to 919 00:44:19,000 --> 00:44:21,560 Speaker 1: support their brain health and their growth and development. So 920 00:44:21,760 --> 00:44:23,960 Speaker 1: I've just had some, Um, I've had quite a few 921 00:44:23,960 --> 00:44:26,400 Speaker 1: parents come to me with just concerns of you know, 922 00:44:26,400 --> 00:44:28,680 Speaker 1: my child exacting this way. I don't understand. And we're 923 00:44:28,680 --> 00:44:31,040 Speaker 1: really looking at, you know, examining some of those snack 924 00:44:31,160 --> 00:44:33,319 Speaker 1: choices a little bit closer, and the foods that we're 925 00:44:33,320 --> 00:44:36,000 Speaker 1: consuming in between our meals, because a lot of those 926 00:44:36,000 --> 00:44:38,400 Speaker 1: foods too can take away from eating the quality breakfast 927 00:44:38,440 --> 00:44:40,600 Speaker 1: because if they're up late, you know, for example, watching 928 00:44:40,640 --> 00:44:43,000 Speaker 1: Netflix and they're eating a bunch of cookies, they're not 929 00:44:43,000 --> 00:44:45,040 Speaker 1: gonna be hungry for breakfast. So that creates a whole 930 00:44:45,040 --> 00:44:48,120 Speaker 1: another cascade of events. So, um, I don't want to 931 00:44:48,120 --> 00:44:50,120 Speaker 1: get can gentle and I know that we're wrapping up today, 932 00:44:50,160 --> 00:44:52,400 Speaker 1: but parents check in with your child. You know what, 933 00:44:52,400 --> 00:44:54,279 Speaker 1: what are the snacks, foods you have on hand, making 934 00:44:54,320 --> 00:44:57,000 Speaker 1: sure that they are good, you know, vegetables, Like Tom said, 935 00:44:57,160 --> 00:45:00,120 Speaker 1: having those things prepared ahead of time. So I your 936 00:45:00,200 --> 00:45:03,279 Speaker 1: child wants to eat grapes and maybe have peanut butter 937 00:45:03,320 --> 00:45:05,920 Speaker 1: toast at kind o'clock at night, that's great, that's a 938 00:45:06,000 --> 00:45:08,399 Speaker 1: really good choice instead of having, you know, a bunch 939 00:45:08,440 --> 00:45:11,120 Speaker 1: of oreos or a bunch of you know, sunships or 940 00:45:11,160 --> 00:45:12,880 Speaker 1: something that's going to make them feel like garbage and 941 00:45:12,920 --> 00:45:16,120 Speaker 1: wake up the next morning not hungry for breakfast. And again, 942 00:45:16,239 --> 00:45:18,799 Speaker 1: breakfast sets the tone for our neurotransmitters from the day. 943 00:45:18,840 --> 00:45:21,120 Speaker 1: So it's just so important that we just take care 944 00:45:21,160 --> 00:45:23,120 Speaker 1: of every single meal and its view it as an 945 00:45:23,120 --> 00:45:26,160 Speaker 1: opportunity to fuel our bodies and our our children for 946 00:45:26,239 --> 00:45:28,400 Speaker 1: optimal health. And of course, as you are speaking, I 947 00:45:28,400 --> 00:45:30,600 Speaker 1: was getting ready to tie it all up with breakfast, 948 00:45:30,640 --> 00:45:33,640 Speaker 1: and you did it for me. But but that's the thing. 949 00:45:34,800 --> 00:45:36,400 Speaker 1: And you know, my dad's a finance guy, and he 950 00:45:36,440 --> 00:45:39,080 Speaker 1: calls he talks about front loading when it comes to finance. 951 00:45:39,120 --> 00:45:40,919 Speaker 1: So we'll leave you with this. What Wendy just said 952 00:45:41,000 --> 00:45:43,200 Speaker 1: is and what I started the show by talking about 953 00:45:43,239 --> 00:45:45,759 Speaker 1: with my boys and sending them off to school every day. 954 00:45:45,840 --> 00:45:48,640 Speaker 1: When you start with breakfast, you are setting yourself up 955 00:45:48,640 --> 00:45:51,600 Speaker 1: for success. So when you skip it again, we could 956 00:45:51,640 --> 00:45:54,600 Speaker 1: do three hours on this, but blood sugar levels drop 957 00:45:54,680 --> 00:45:57,480 Speaker 1: and insulin responses, all this kind of stuff. So, without 958 00:45:57,480 --> 00:46:00,239 Speaker 1: getting into the science, when you front load your day 959 00:46:00,280 --> 00:46:03,120 Speaker 1: with healthy foods, you are much more likely to be 960 00:46:03,120 --> 00:46:06,200 Speaker 1: better mentally and physically and all that stuff. So it's 961 00:46:06,239 --> 00:46:09,280 Speaker 1: not just about weight loss, and it's not about the vanity. 962 00:46:09,360 --> 00:46:12,400 Speaker 1: It's about as Wendy, I love that you've you've finished 963 00:46:12,480 --> 00:46:14,640 Speaker 1: up with the mental side because you know that's what 964 00:46:14,640 --> 00:46:17,759 Speaker 1: it's about. It's about being healthy mentally and physically. So 965 00:46:18,120 --> 00:46:21,680 Speaker 1: easiest way to be healthy to start is to start 966 00:46:21,719 --> 00:46:25,560 Speaker 1: your day with a huge, healthy breakfast and then you 967 00:46:25,600 --> 00:46:27,279 Speaker 1: know you're the rest of your day is gonna You're 968 00:46:27,280 --> 00:46:31,560 Speaker 1: gonna set the tone. Um, we should do five hours. Yeah, 969 00:46:31,880 --> 00:46:35,680 Speaker 1: I love that. Just send that that screenshotter that image 970 00:46:35,840 --> 00:46:38,879 Speaker 1: or excuse me, that audio I think you would love 971 00:46:38,880 --> 00:46:42,040 Speaker 1: to receive. Oh my god, I know it's just it 972 00:46:42,080 --> 00:46:44,160 Speaker 1: makes me sad, but that's why we do the show. 973 00:46:44,280 --> 00:46:47,000 Speaker 1: And I love getting to know you, and I love 974 00:46:47,040 --> 00:46:51,360 Speaker 1: your whole philosophy. And and just Midwestern way of approaching 975 00:46:51,480 --> 00:46:55,080 Speaker 1: this and and yes, and let's just leave the people 976 00:46:55,080 --> 00:46:57,080 Speaker 1: with that. We want you as we started the show 977 00:46:57,120 --> 00:46:58,680 Speaker 1: by saying, to be the best to you, to have 978 00:46:58,760 --> 00:47:00,799 Speaker 1: the best life, to be healthy, and we didn't even 979 00:47:00,800 --> 00:47:02,879 Speaker 1: get into disease prevention and all that kind of stuff 980 00:47:02,920 --> 00:47:05,320 Speaker 1: that I believe is totally tied into lack of healthy 981 00:47:05,360 --> 00:47:08,400 Speaker 1: eating today. But just know that when you eat healthy, 982 00:47:08,440 --> 00:47:10,080 Speaker 1: when you feed your kids healthy, and when you're a 983 00:47:10,080 --> 00:47:12,080 Speaker 1: great role model for your kids. We have to do that, 984 00:47:12,680 --> 00:47:15,239 Speaker 1: life is good. And control what you can. And again, 985 00:47:15,280 --> 00:47:17,600 Speaker 1: I want to go ten more hours, so we'll just 986 00:47:17,640 --> 00:47:20,360 Speaker 1: have to schedule another one Wendy and and do this again. 987 00:47:20,400 --> 00:47:22,520 Speaker 1: But thank you so much. And um, let me give 988 00:47:22,600 --> 00:47:25,800 Speaker 1: everyone so you gotta check out Wendy and and follow her. Seriously, 989 00:47:25,800 --> 00:47:29,080 Speaker 1: if your Twitter person Wendy with an eye, what do 990 00:47:29,080 --> 00:47:36,040 Speaker 1: you called underscore? Is that the underscore I r l 991 00:47:36,160 --> 00:47:40,840 Speaker 1: back earl beck, Um, Wendy earl back is Twitter, her Instagram, 992 00:47:40,920 --> 00:47:45,640 Speaker 1: Nutrition with Wendy, Underscore Nutrition, Underscore with Underscore Wendy. But 993 00:47:45,760 --> 00:47:47,359 Speaker 1: just go right to her website and then it'll all 994 00:47:47,400 --> 00:47:49,759 Speaker 1: be there. So it's nutrition with Wendy again with an 995 00:47:49,760 --> 00:47:52,919 Speaker 1: eye dot Com. Wendy, such a pleasure you made my day. 996 00:47:52,960 --> 00:47:56,080 Speaker 1: There's there's a small handful of people in this industry 997 00:47:56,120 --> 00:47:59,840 Speaker 1: that that I just love to follow and now speak with. 998 00:48:00,080 --> 00:48:03,239 Speaker 1: And we gotta keep talking like this because we've got 999 00:48:03,239 --> 00:48:06,080 Speaker 1: to help people. I truly appreciate you giving me so 1000 00:48:06,120 --> 00:48:08,919 Speaker 1: many great compliments, and I honestly that that fuels needed 1001 00:48:09,040 --> 00:48:11,759 Speaker 1: you know, do more and to be having more conversations 1002 00:48:11,760 --> 00:48:13,759 Speaker 1: with great people like yourself, because you've taught me a 1003 00:48:13,800 --> 00:48:16,280 Speaker 1: ton too, and I truly respect you as a health 1004 00:48:16,280 --> 00:48:19,279 Speaker 1: care provider and professional and athletes. So thank you so 1005 00:48:19,360 --> 00:48:21,600 Speaker 1: much for having me. It's been an honest delight and 1006 00:48:21,640 --> 00:48:24,160 Speaker 1: I look forward to connecting with you more. And um, 1007 00:48:24,160 --> 00:48:26,399 Speaker 1: thank you again. Yeah, we will do it again. Thank 1008 00:48:26,400 --> 00:48:28,239 Speaker 1: you so much, and uh we'll speak to you. Have 1009 00:48:28,239 --> 00:48:40,439 Speaker 1: a great day. Thank you so much, by Wendy. And 1010 00:48:40,560 --> 00:48:45,720 Speaker 1: we are back. I say it almost every episode because 1011 00:48:45,760 --> 00:48:50,480 Speaker 1: I mean it. I love what I do and I 1012 00:48:50,560 --> 00:48:53,799 Speaker 1: love Wendy earl back. Uh. This is the first time 1013 00:48:53,840 --> 00:48:57,200 Speaker 1: we have spoken. As I said earlier, I have followed 1014 00:48:57,200 --> 00:49:03,200 Speaker 1: her tweet and and read her stuff off and she 1015 00:49:03,440 --> 00:49:07,200 Speaker 1: is one of these rarities, and she's young, She's not 1016 00:49:07,280 --> 00:49:11,759 Speaker 1: yet thirty and I love her consistency, I love her 1017 00:49:12,560 --> 00:49:15,800 Speaker 1: focus on science. And what I truly love and didn't 1018 00:49:15,840 --> 00:49:20,200 Speaker 1: know until we spoke, is we are so similar and 1019 00:49:20,400 --> 00:49:23,160 Speaker 1: I have to go here her midwestern, as I said 1020 00:49:23,239 --> 00:49:26,880 Speaker 1: during the show, just nice way of she doesn't want 1021 00:49:26,920 --> 00:49:31,200 Speaker 1: to get people angry, and I get it. And we 1022 00:49:31,239 --> 00:49:33,040 Speaker 1: talked about it before we went live, and I said, 1023 00:49:33,040 --> 00:49:35,040 Speaker 1: you know what, I gotta we gotta just record this. 1024 00:49:35,080 --> 00:49:36,840 Speaker 1: You know, usually I do a couple of minutes with 1025 00:49:36,840 --> 00:49:40,160 Speaker 1: with new people right before I record, and I don't 1026 00:49:40,160 --> 00:49:42,120 Speaker 1: want to speak too much prior because I wanted to 1027 00:49:42,120 --> 00:49:46,880 Speaker 1: be in the show. But we are so similar, and 1028 00:49:47,120 --> 00:49:49,920 Speaker 1: it's tough. This is a tough industry because it's easy 1029 00:49:49,960 --> 00:49:52,040 Speaker 1: to tell you what you want to hear, and I 1030 00:49:52,120 --> 00:49:55,480 Speaker 1: know and and listen. I've got lots of five stars, 1031 00:49:55,520 --> 00:49:57,120 Speaker 1: and I will ask you to rate the show when 1032 00:49:57,120 --> 00:50:00,719 Speaker 1: you're done. But I get it. And when it comes 1033 00:50:00,760 --> 00:50:03,480 Speaker 1: to the content, you could dislike my delivery all that 1034 00:50:03,560 --> 00:50:05,799 Speaker 1: kind of stuff. I get that. You know, when I 1035 00:50:05,840 --> 00:50:08,879 Speaker 1: talk classes, either either love the instructor, but I'm gonna 1036 00:50:08,880 --> 00:50:11,440 Speaker 1: give you something to think about. You know, they talk 1037 00:50:11,480 --> 00:50:14,040 Speaker 1: about Howard Stern. There's a great statistic way back when that. 1038 00:50:14,360 --> 00:50:16,359 Speaker 1: You know, people who love Howard Stern listened like two 1039 00:50:16,400 --> 00:50:18,440 Speaker 1: hours and people who hate him listen like five hours 1040 00:50:18,440 --> 00:50:21,720 Speaker 1: a day. That's crazy. But my point is that Wendy 1041 00:50:21,719 --> 00:50:25,439 Speaker 1: and I are so aligned in wanting to to tell 1042 00:50:25,480 --> 00:50:28,840 Speaker 1: you what's gonna be the best for you, but to 1043 00:50:28,880 --> 00:50:32,840 Speaker 1: do it in the right way and to not offend 1044 00:50:34,600 --> 00:50:38,479 Speaker 1: and listen, there's people they were offended. There's my Peloton show, 1045 00:50:38,560 --> 00:50:41,600 Speaker 1: all these shows that I said and I think, should 1046 00:50:41,600 --> 00:50:44,080 Speaker 1: I do? I want to go there and I have 1047 00:50:44,200 --> 00:50:48,560 Speaker 1: to go there. That's what fitness disrupted. And Wendy like, 1048 00:50:49,440 --> 00:50:52,279 Speaker 1: how many times have I talked about Occam's razor, but 1049 00:50:52,400 --> 00:50:56,480 Speaker 1: she talked about this simple stuff. It's it's consistency of this. 1050 00:50:57,000 --> 00:50:59,680 Speaker 1: That's why I have these people on the show, and 1051 00:50:59,719 --> 00:51:01,359 Speaker 1: not to because I agree with them, but because it's 1052 00:51:01,400 --> 00:51:04,480 Speaker 1: it's the science. And yes, we agree, because it's the 1053 00:51:04,560 --> 00:51:10,120 Speaker 1: science and it's what's worked for myself, my thousands of 1054 00:51:10,120 --> 00:51:13,160 Speaker 1: people I've worked with over the past decades. With Wendy, 1055 00:51:13,239 --> 00:51:19,240 Speaker 1: now she is so smart again. Follow her Wendy Earl Beck. 1056 00:51:19,560 --> 00:51:22,919 Speaker 1: It's Wendy with an eye Earl Beck, I r l Beck. 1057 00:51:23,760 --> 00:51:28,040 Speaker 1: Uh just Twitter, Instagram, I bring you these people not 1058 00:51:28,080 --> 00:51:30,760 Speaker 1: only for the show give you the information within the show, 1059 00:51:31,400 --> 00:51:33,800 Speaker 1: but ideally many of them you should follow. She's tweeting 1060 00:51:33,800 --> 00:51:39,080 Speaker 1: out incredible advice every day stuff that if you do it, 1061 00:51:40,400 --> 00:51:44,759 Speaker 1: you will get results. But you gotta do it, you 1062 00:51:44,840 --> 00:51:48,839 Speaker 1: gotta believe it, you gotta do it consistently. But we're 1063 00:51:48,960 --> 00:51:52,080 Speaker 1: never gonna ask you to do extremes and we're not 1064 00:51:52,120 --> 00:51:55,160 Speaker 1: going to ask you to do crazy stuff. We're just 1065 00:51:55,280 --> 00:51:59,400 Speaker 1: going to ask you to trust us that we're coming 1066 00:51:59,440 --> 00:52:04,960 Speaker 1: from the sign and spaced perspective and place, and that 1067 00:52:05,880 --> 00:52:08,520 Speaker 1: while some of the messages may make you uncomfortable, that 1068 00:52:08,600 --> 00:52:11,000 Speaker 1: should be a good thing. And we're not saying you're 1069 00:52:11,000 --> 00:52:12,960 Speaker 1: not good parents because you didn't feed your kid. No, 1070 00:52:13,320 --> 00:52:16,840 Speaker 1: we're giving you the right information because there is so 1071 00:52:17,000 --> 00:52:21,080 Speaker 1: much bad information out there. When you and I talked 1072 00:52:21,120 --> 00:52:24,759 Speaker 1: about that, there's some really loud people screaming, and I 1073 00:52:24,800 --> 00:52:28,240 Speaker 1: get really angry. And that's why again with the Pelton 1074 00:52:28,360 --> 00:52:30,879 Speaker 1: Show and go there again. But I'm gonna get riled up. 1075 00:52:31,920 --> 00:52:37,360 Speaker 1: It's about being healthy, not being skinny. It's about being healthy, 1076 00:52:37,440 --> 00:52:42,719 Speaker 1: eating healthy things to prevent disease, doing exercise to prevent disease, 1077 00:52:43,120 --> 00:52:46,719 Speaker 1: to prevent heart disease and Alzheimer's and things like that. 1078 00:52:46,760 --> 00:52:50,640 Speaker 1: All the incredible myriad benefits of exercise and nutrition and 1079 00:52:50,680 --> 00:52:54,320 Speaker 1: it's all connected. So if there's one takeaway from the show, 1080 00:52:54,880 --> 00:52:58,640 Speaker 1: feed your kids a healthy breakfast, and by the way, 1081 00:52:58,880 --> 00:53:03,360 Speaker 1: eat it yourself. Front load your day. Set yourself up 1082 00:53:03,520 --> 00:53:07,759 Speaker 1: for success when you fuel your body to start the day. 1083 00:53:07,960 --> 00:53:10,120 Speaker 1: Not just your body, as we talked about your mind. 1084 00:53:11,120 --> 00:53:13,440 Speaker 1: You really want to know when I when I did 1085 00:53:13,520 --> 00:53:15,840 Speaker 1: natural bodybuilding and I cut the carbs. You want to 1086 00:53:15,880 --> 00:53:17,640 Speaker 1: find out if you haven't tried yet, many of you 1087 00:53:17,680 --> 00:53:21,120 Speaker 1: have the low car Your brain runs on glucose, runs 1088 00:53:21,120 --> 00:53:26,800 Speaker 1: on the carbs. So I hope you learn something. I 1089 00:53:26,880 --> 00:53:30,080 Speaker 1: hope you got motivated if you have kids. If you 1090 00:53:30,120 --> 00:53:33,480 Speaker 1: don't listen, this advice works across the board. Everything we 1091 00:53:33,560 --> 00:53:38,160 Speaker 1: talked about from nutrition from a nutritional standpoint for fueling 1092 00:53:38,160 --> 00:53:40,640 Speaker 1: your kids, you apply that to feeding your kids and 1093 00:53:40,640 --> 00:53:46,160 Speaker 1: you apply it to life. Fruits and vegetables, hydrate, eat breakfast, 1094 00:53:47,560 --> 00:53:50,520 Speaker 1: medium sized meals throughout the day. For many people's different Listen, 1095 00:53:50,640 --> 00:53:52,239 Speaker 1: that's that's what I preach, that's what I do. That's 1096 00:53:52,239 --> 00:53:53,920 Speaker 1: what's worked for me for decades. Let's worked for my 1097 00:53:53,960 --> 00:54:01,000 Speaker 1: clients okay, no fat diets, Mediterranean style diet, sources of protein, 1098 00:54:02,360 --> 00:54:08,200 Speaker 1: healthy fats, complex carbohydrates. For the most part, have your desserts, 1099 00:54:08,920 --> 00:54:12,040 Speaker 1: but enjoy them. And for the most part, fuel your 1100 00:54:12,080 --> 00:54:15,280 Speaker 1: body with good stuff. You'll feel better when you fuel 1101 00:54:15,320 --> 00:54:19,200 Speaker 1: your body with good food. All right. I am Tom 1102 00:54:19,239 --> 00:54:23,600 Speaker 1: Holland this is Fitness Disrupted. Please rate the show feedback. 1103 00:54:23,640 --> 00:54:27,759 Speaker 1: I love it and I get it. Listen. If I 1104 00:54:27,920 --> 00:54:30,360 Speaker 1: don't make you uncomfortable mentally, if I don't get a 1105 00:54:30,360 --> 00:54:32,560 Speaker 1: bunch of one and two stars from people who disagree 1106 00:54:32,600 --> 00:54:34,600 Speaker 1: with me, I'm not doing my job. And I'm not 1107 00:54:34,719 --> 00:54:39,799 Speaker 1: doing it just to be you know, problematic to be 1108 00:54:40,000 --> 00:54:42,520 Speaker 1: to go against No, I'm not. It would be easier 1109 00:54:42,600 --> 00:54:44,120 Speaker 1: to tell you, oh yeah, let's do this type of 1110 00:54:44,120 --> 00:54:46,920 Speaker 1: fat diet and that and blah blah blah. No, and 1111 00:54:46,920 --> 00:54:50,960 Speaker 1: that's why people aren't seeing results. So if I'm doing 1112 00:54:51,000 --> 00:54:53,760 Speaker 1: my job, I'm going to have a bunch of ranges 1113 00:54:53,800 --> 00:54:56,960 Speaker 1: of stars. I get it. I'm okay with that story 1114 00:54:56,960 --> 00:54:59,640 Speaker 1: of my life. Okay, but just know, as I started 1115 00:54:59,640 --> 00:55:02,400 Speaker 1: the show, I talked about with Wendy, we want you 1116 00:55:02,600 --> 00:55:05,359 Speaker 1: to be as healthy as possible. And if you want 1117 00:55:05,360 --> 00:55:07,719 Speaker 1: to be angry with me about the advice. So be it, 1118 00:55:07,800 --> 00:55:11,960 Speaker 1: but just do it. Live your best life. Control what 1119 00:55:12,000 --> 00:55:14,600 Speaker 1: you can, what you eat, what you put you know, 1120 00:55:14,640 --> 00:55:16,120 Speaker 1: what you put in your mouth, how much you move, 1121 00:55:16,160 --> 00:55:20,640 Speaker 1: and your attitude. All right, Thank you for listening. Tell 1122 00:55:20,680 --> 00:55:24,480 Speaker 1: your friends, tell your family, leave a comment, rate the 1123 00:55:24,520 --> 00:55:29,200 Speaker 1: show and anything you want me to talk about topics 1124 00:55:29,239 --> 00:55:32,279 Speaker 1: you want discussed. I read those comments and I will 1125 00:55:32,480 --> 00:55:34,799 Speaker 1: do it. Thank you for listening. Have an awesome day, 1126 00:55:35,320 --> 00:55:44,759 Speaker 1: and believe in yourself. Fitness Disrupted is a production of 1127 00:55:44,840 --> 00:55:48,240 Speaker 1: I heart Radio. For more podcasts from my heart Radio, 1128 00:55:48,600 --> 00:55:52,040 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 1129 00:55:52,120 --> 00:55:53,640 Speaker 1: you listen to your favorite shows.