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Speaker 1: You don't have to be like a certain level of

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Speaker 1: athlete to be able to consider a supplement, but are

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Speaker 1: you doing the basic things first that you really need

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Speaker 1: to support an overall strong foundation that are going to

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Speaker 1: have a bigger benefit overall than any supplement it's going

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Speaker 1: to have.

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Speaker 2: Hey, everyone, Emily a body here.

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Speaker 3: You are listening to episode three hundred and fifty five

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Speaker 3: of Hurdle, a wellness focused podcast where I talk to

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Speaker 3: inspirational people about everything from their highest ties and toughest

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Speaker 3: moments to essential tips on how to live a healthier, happier,

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Speaker 3: more motivated life. We all go through our fair share

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Speaker 3: of hurdles. My goal through these discussions is to empower

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Speaker 3: you to better navigate yours and move with intentions so

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Speaker 3: that you can stride towards your own big potential and

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Speaker 3: of course have some fun along the way. For today's

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Speaker 3: episode three fifty five, I am chatting with the ladies

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Speaker 3: behind the Your Diet Sucks podcast. That's Kylie van Horn

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Speaker 3: and Zoe Rome. Zoe and I have connected many a

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Speaker 3: time in the media escape. She is a veteran journalist

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Speaker 3: and she hosts the Your Diet Sucks podcast with her

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Speaker 3: best friend and registered dietitian nutritionist Kylie. Now, there are

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Speaker 3: a lot of reasons why I love this conversation with

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Speaker 3: Zoe and Kylie, but I will say that the top

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Speaker 3: one is they speak about nutrition and the concepts of

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Speaker 3: fueling our bodies in ways that are easy to comprehend.

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Speaker 3: A lot of the time, it can be hard to

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Speaker 3: navigate through all of the literature and the things that

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Speaker 3: we feel as though we are supposed to be doing

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Speaker 3: when it comes to taking care of ourselves. But Kylie

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Speaker 3: and Zoe talk about nutrition in a way that feels

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Speaker 3: truly accessible and for the I am so grateful.

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Speaker 2: We talk about so.

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Speaker 3: Much good stuff in today's episode, from the protein craze

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Speaker 3: and how much protein you actually need to have in

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Speaker 3: your diet. We talk about the timing window that we

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Speaker 3: so often hear about that thirty sixty minutes post exercise

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Speaker 3: and if it really matters. We also chat about supplements

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Speaker 3: and creatine and hydration, as well as breakdown what are

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Speaker 3: the adequate macros that a woman between let's say twenty

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Speaker 3: one and forty five should be looking for from her diet. Now,

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Speaker 3: I will say this, yes, Kylie is a registered dietitian. However,

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Speaker 3: if you are looking to change your diet up in

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Speaker 3: any way, you can listen to this episode, and I

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Speaker 3: hope that you do and get a lot of insight

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Speaker 3: and valuable advice. However, any specific changes that you are

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Speaker 3: making within your diet, you will always benefit from consulting

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Speaker 3: one on one with a registered dietitian nutritionist. And I

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Speaker 3: say that in the episode. I want to make sure

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Speaker 3: I say it again here in the intro.

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Speaker 2: Also want a flag.

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Speaker 3: I do talk about my personal experience with weight loss

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Speaker 3: in this episode. I wrote a newsletter in The Weekly

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Speaker 3: Hurdle last week detailing that as well. I'm going to

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Speaker 3: link that in the show notes so you can get

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Speaker 3: a little bit more information about what I come to

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Speaker 3: this conversation with. With that said, make sure you're subscribed

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Speaker 3: to the Weekly Hurdle. I am so elated because I

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Speaker 3: had a notification earlier today that it is in the

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Speaker 3: top one hundred rising substacks and help them on this category.

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Speaker 2: So to all of you, thank you for helping to

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Speaker 2: make that happen.

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Speaker 3: It comes out like I said every Friday, It's absolutely

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Speaker 3: free unless you desire to give, and has so much

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Speaker 3: of the same inspiration and motivation you love from the

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Speaker 3: show again directly in your inbox. Also, have been loving

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Speaker 3: the day Hurdle subscriber channel over on Instagram, some thought prompts,

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Speaker 3: some reminders if you will to help you live that healthier, happier,

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Speaker 3: more motivated life. And if you're not yet following Hurdle

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Speaker 3: on social, get to it. It's over at Hurdle Podcast.

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Speaker 3: I am over at Emily Abadi. One last thing, I

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Speaker 3: want to say thank you to all of you for

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Speaker 3: being here, whether you are a veteran hurdler or new

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Speaker 3: to the podcast. I can't do this without you, so

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Speaker 3: please leave a review of the show if you haven't

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Speaker 3: done so yet, and perhaps even share today's episode with

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Speaker 3: a friend.

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Speaker 2: With that, Let's get to it. Let's get to hurdling today.

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Speaker 3: I am sitting down with Zoe Rome and Kylie van Horn.

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Speaker 3: They are the hosts of the Your Diet Sucks podcast.

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Speaker 2: How are we doing today, ladies.

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Speaker 1: Welcome to Hurdle, Pumped to be here, excited, Thanks for

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Speaker 1: having us.

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Speaker 3: It's been a minute since I've done two guests one episode.

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Speaker 3: I was actually trying to think about the last time

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Speaker 3: I did this, and I cannot remember at this moment.

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Speaker 2: So this is a special hurdle today.

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Speaker 4: It's fun because I feel like we do all of

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Speaker 4: our podcast together. But I feel like Kylie really is

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Speaker 4: the secret sauce here, as the registered dietitian.

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Speaker 2: The secret sauce. So let's give some context here.

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Speaker 3: I know I will give some in the intro, but

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Speaker 3: just to gain an understanding about what enticed to best

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Speaker 3: friends to start a podcast, Zoe, give me the rundown

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Speaker 3: why your diet sucks?

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Speaker 4: So, like many people on a long run together, we

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Speaker 4: were like, we should get it, we should have a

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Speaker 4: podcast because we found that on so many of our runs,

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Speaker 4: I as a journalist and Kylie, as a registered dietitian nutritionist,

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Speaker 4: were basically complaining about bullshit diet culture stuff that we

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Speaker 4: kept running into in life, in training and at work. Eventually,

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Speaker 4: I was like, maybe we should turn a microphone on

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Speaker 4: because I feel like, you know, as again, like someone

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Speaker 4: working in the media in the running and fitness space,

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Speaker 4: I feel like I'm constantly having to debunk some like

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Speaker 4: really bizarre or just like some deeply entringed ideas about

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Speaker 4: how people should or shouldn't eat. And Kylie sort of

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Speaker 4: working at the clinical level one on one with athletes,

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Speaker 4: brought that experience, and I looked around and realized there

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Speaker 4: wasn't a deeply reported, sort of like scientifically based podcast

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Speaker 4: for like runners, for folks interested in fitness about diet

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Speaker 4: and nutrition, something that was like, instead of just an interview,

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Speaker 4: really like zoomed out and looked at the larger cultural narratives,

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Speaker 4: looked at the history, and took a deep dive into

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Speaker 4: the science, which I really wanted to bring to the table, Like, yes,

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Speaker 4: looking at the research, but also contextualizing this in terms of, like, well,

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Speaker 4: what emotions and what cultural narratives we're bringing to the

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Speaker 4: table too, Because as much as we like to think

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Speaker 4: that food is just fuel, that's not actually how we

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Speaker 4: make decisions about what we put in our bodies. And

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Speaker 4: so looking at the larger cultural and emotional narratives was

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Speaker 4: really important to me as well. And honestly, I just

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Speaker 4: wanted an excuse to spend most of my time on

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Speaker 4: pub med.

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Speaker 3: Obviously, as a journalist, you're very ingrained in that. Let's

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Speaker 3: put some color on your background as a journalist. And

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Speaker 3: then Kylie, your background now as a registered dietitian nutritionist.

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Speaker 3: So Kylie, let's start with you. You are now a

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Speaker 3: registered dietitian nutritionist. It's funny because I feel like usually

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Speaker 3: when you talk to an rd N, they just say

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Speaker 3: registered dietitian. The registered dietitian nutritionist say that five times fast.

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Speaker 2: I love that. We're really like flushing it all out here.

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Speaker 1: A lot of confusion comes in for people with you know,

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Speaker 1: between a dietitian and then a nutritionist. Who I mean,

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Speaker 1: you could be a nutritionist if you wanted it. It

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Speaker 1: gets very confusing for people. And the registered dietitian. We

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Speaker 1: have to go to school and get a degree, and

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Speaker 1: do an unpaid internship and then take an exam. So

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Speaker 1: it's a lot of a lot of school and science

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Speaker 1: and work, and it's not just like an random influencer

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Speaker 1: just giving nutrition advice on the internet. But yeah, I

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Speaker 1: became a dietitian in twenty eighteen and kind of knew

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Speaker 1: and decided out of the gate that I was going

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Speaker 1: to do my own business because I wanted to work

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Speaker 1: with athletes and figure out a career where I could

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Speaker 1: give back to a community that has given me so much.

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Speaker 1: Like I grew up running and love working in the

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Speaker 1: endurance space. I worked for World Triathlon Corporation, putting on races.

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Speaker 1: I'm a coach as well, so it's been, you know,

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Speaker 1: a nice way to be able to like combine all

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Speaker 1: the things that I love into the giving back to

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Speaker 1: the endurance community.

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Speaker 2: Yeah.

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Speaker 3: I love that, and I know that it works really

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Speaker 3: well together here because we have this clinical foundation and

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Speaker 3: then we have Zoe to drag out all the questions

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Speaker 3: from you.

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Speaker 4: Yeah, it's fun because like her job is knowing things

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Speaker 4: and my job is to not know anything. So you

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Speaker 4: can guess who has the easier job here, because unlike

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Speaker 4: being a registered dietician nutritionist, to be a journalist, you

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Speaker 4: literally just start calling yourself a journalist and people believe you.

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Speaker 4: I mean, there is a little bit more than that.

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Speaker 4: But also I do enjoy the like democratization of sort

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Speaker 4: of media and information. But I originally got my start

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Speaker 4: at NPR primarily covering the outdoor industry and the environment.

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Speaker 4: So I've always really loved audio storytelling and audio journalism,

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Speaker 4: and then I moved on to Trail Runner Magazine and

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Speaker 4: what would become Outside magazine, and so working in that

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Speaker 4: space of like outdoor and fitness media really kind of

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Speaker 4: just expose me to how much misinformation there is out there.

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Speaker 4: The media's role in perpetuating some of that misinformation, and

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Speaker 4: just some of these like deeply entrenched beliefs that sometimes

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Speaker 4: we take for granted and that just like become baked

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Speaker 4: into our way of being as athletes, Like the sort

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Speaker 4: of like nefarious messaging that we communicate every time we

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Speaker 4: put a certain body on the cover of a magazin,

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Speaker 4: when we you know, publish certain numbers and relationship to

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Speaker 4: certain athletes, how we talk about particularly women's bodies in media.

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Speaker 4: I was always like hyper sort of attentive to that

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Speaker 4: and was always a little bit like, maybe we should

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Speaker 4: proceed with a bit more caution, you guys, Like should

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Speaker 4: we bring a little more science and maybe a little

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Speaker 4: more compassion to how we're telling this story. And so

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Speaker 4: after leaving Outside Magazine, I was like, I want to

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Speaker 4: create something that brings together like both my love of science,

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Speaker 4: both my love of like the culture around food, and

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Speaker 4: figure out a way to present that information that also

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Speaker 4: feels like fun and funny and lighthearted, because so often,

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Speaker 4: like particularly being a woman in the world of like

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Speaker 4: fitness and nutrition can be a bummer. You know, there's

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Speaker 4: not a ton of science, there's not a lot of

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Speaker 4: great news always coming out, we're like always overlooked and

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Speaker 4: under celebrated, and so I wanted to create something that

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Speaker 4: like felt like a fun hang with your two best

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Speaker 4: galpals who just happened to be like obsessed with like

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Speaker 4: meticulously searched fact checking.

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Speaker 2: I absolutely love it.

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Speaker 3: I absolutely love it, and I think it's so important

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Speaker 3: right because it's true. You go to the top one

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Speaker 3: hundred shows in Apple Podcasts, Spotify, wherever you get your

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Speaker 3: podcasts within the health and fitness vertical, and very few

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Speaker 3: of them are rooted in science and fact based and

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Speaker 3: have nothing to do with how many followers somebody has.

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Speaker 3: So I really appreciate the effort and the attention to

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Speaker 3: detail that you two are putting into both the content

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Speaker 3: that you create and also just the thought that goes

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Speaker 3: into creating a podcast like this.

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Speaker 4: Yeah, we wanted it to be smart and fun and funny,

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Speaker 4: and just like for me, it really feels like my

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Speaker 4: own attempt to like deprogram myself from having just grown

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Speaker 4: up as a woman in the world, so join.

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Speaker 3: Us as a woman in the world and also as

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Speaker 3: a woman in recovery. I know that you've been open

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Speaker 3: about your experience with eating disordered or disordered eating in

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Speaker 3: the past, and he does in light on that.

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Speaker 4: For me, Yeah, so I think again that just sort

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Speaker 4: of was a lens that was important to me to

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Speaker 4: bring into this venture because previously, as a journalist, like

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Speaker 4: I was always really passionate about reporting on these issues,

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Speaker 4: but I always like checked my passion and my personal

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Speaker 4: experience at the door, because I sort of leaned into

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Speaker 4: that sort of like maybe sometimes outdated journalistic perspective of

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Speaker 4: like you got to leave, like you check like who

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Speaker 4: you are at the door to tell the story. And

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Speaker 4: obviously there's a time and a place for that, but

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Speaker 4: for your diet sucks. I wanted to bring that lens

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Speaker 4: of being someone in recovery because a that's an experience

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Speaker 4: that I mean, if the science is to be believed,

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Speaker 4: sixty percent of female identifying runners also fit that description.

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Speaker 4: So anything that like unites me with like most of

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Speaker 4: my girls, like I'll claim it, you know, like come

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Speaker 4: on in, let's let's create a space for ourselves and

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Speaker 4: each other that is like that again, isn't like a

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Speaker 4: safe space necessarily in the way that I feel like

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Speaker 4: those are always thought of, but a space that like

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Speaker 4: where we can talk openly and honestly and like without

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Speaker 4: shame and talk about how having that perspective can be. Again,

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Speaker 4: it's not something I would wish on someone, but I

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Speaker 4: think that it makes me a sharper storyteller. I think

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Speaker 4: it makes me a more insightful journalist because I've seen

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Speaker 4: how these harmful narratives can like play out at the

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Speaker 4: human scale in my own life. And I like to

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Speaker 4: think of myself as an incredibly smart and like savvy person.

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Speaker 4: I was getting a degree in food system solutions that

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Speaker 4: see you a master's degree and still struggling with this stuff.

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Speaker 4: So if I can struggle with it and move through it,

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Speaker 4: then I wanted to invite other people and to be like,

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Speaker 4: let's take, yes, a clinical look at this, but let's

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Speaker 4: also take a compassionate look with this and again invite

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Speaker 4: in that scientific side, invite in that cultural side, and

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Speaker 4: hopefully in speaking openly and honestly about it, it just

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Speaker 4: invites more people in to examine their own experiences and

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Speaker 4: to just like show up authentically and without shame.

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Speaker 3: Yeah, Listen, at the end of the day, people come

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Speaker 3: to or return back to podcasts because they find a

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Speaker 3: host that they relate to, that they can identify with,

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Speaker 3: that they appreciate their outlook, their tape right, And so

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Speaker 3: I'm of the school of thought that sterile, non revealing

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Speaker 3: hosts aren't the kinds of people that I want to

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Speaker 3: listen to again and again and again. And I think

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Speaker 3: that experience really enriches what it is that you both

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Speaker 3: are putting into the internets, if we will. And so

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Speaker 3: I'm sure Kylie that you work with a lot of

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Speaker 3: people that have similar experiences to Zoe in your practice.

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Speaker 1: Yeah, and I actually eating disorder work is not something

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Speaker 1: in traditional dietetics that we get a lot of training in,

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Speaker 1: But I have done a lot of work outside of

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Speaker 1: the just RD track with mentors and experience gain just

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Speaker 1: from working one on one with athletes and ways to

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Speaker 1: work with athletes with eating disorders. That's about fifty percent

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Speaker 1: of who I work with. Having that skill set I

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Speaker 1: think is really important because if you just have the

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Speaker 1: traditional dietetics training, it's going to make it really hard

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Speaker 1: for you to work with this population. And even from

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Speaker 1: personal experience, just being running collegiately at the D one

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Speaker 1: level and everything, I had a lot of teammates struggle

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Speaker 1: and even personally just have had I didn't have an

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Speaker 1: eating disorder but have always been like influenced in a

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Speaker 1: way by diet culture. And I think we all we

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Speaker 1: live in diet culture. So being able to have that

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Speaker 1: experience too personally plus professionally has been really helpful in

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Speaker 1: the work that I've done with athletes and then even

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Speaker 1: being able to speak to it on the podcast.

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Speaker 4: Yeah, how healing and restorative to just like find a

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Speaker 4: best friend who's a nutrition professional.

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Speaker 3: One of my dearest best friends is a doctor. And

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Speaker 3: when I tell you, like over specifically like the last

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Speaker 3: four or five years, how much I have benefited from

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Speaker 3: the time that she invested in her education, I wouldn't.

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Speaker 2: Be able to do it justice.

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Speaker 3: I also do think for the purposes of our conversation,

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Speaker 3: just so the listener has some context. Many of you

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Speaker 3: familiar with my story. I went through a dramatic weight

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Speaker 3: loss in college. A big part of that, the first half,

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Speaker 3: I would argue, was learning how to eat better and

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Speaker 3: a lot about portion control, and the second half of

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Speaker 3: that weight loss was falling in love with running and

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Speaker 3: learning how to move my body in a responsible way.

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Speaker 3: Years later, I went through a bit of health struggle

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Speaker 3: because of a medication that I was taking that caused

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Speaker 3: me to put on a considerable amount of weight, and

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Speaker 3: then over the last year I not only went off

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Speaker 3: that medication, but now I am just in such a

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Speaker 3: better and more productive, safe, healthy place with how I'm

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Speaker 3: fueling my body and what I'm in taking on the

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Speaker 3: regular and how I feel in my body, which I

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Speaker 3: believe is truly the most important part. It's not just

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Speaker 3: how you're feeling, but how you feel as you fuel.

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Speaker 3: And I want to start us our conversation on that note,

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Speaker 3: on the importance of fueling your body period. I think

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Speaker 3: that's so many of us in today's landscape, in this

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Speaker 3: heavy diet culture place have this intricate relationship with the

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Speaker 3: idea of using food as fuel. We have a problem,

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Speaker 3: or I mean, I'll always speak for myself that for

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Speaker 3: so many years, so many different foods were demonized, and

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Speaker 3: I was made to think that certain things were bad bagels, desserts, god,

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Speaker 3: bad things, pizza. Now like those things are regular parts

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Speaker 3: of my diet. So when it comes to looking at

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Speaker 3: food as fuel, where does someone even begin.

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Speaker 4: I think, for me, I mean, just to I'll touch

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Speaker 4: on the only part I'm qualified to be too, which

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Speaker 4: is sort of the larger cultural narrative side of things.

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Speaker 4: Then I'll let Kylie give the actual information. But I

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Speaker 4: think again, But for me, it was becoming aware of

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Speaker 4: like where culture was influencing my decisions before I even

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Speaker 4: checked in with myself, to see how I felt about things,

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Speaker 4: and how often we as like particularly folks who are

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Speaker 4: socialized as women. When I would see food, the first

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Speaker 4: thing I thought is like, not how will this make

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Speaker 4: me feel? But like how will this impact how other

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Speaker 4: people feel about me? Or how I might how my

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Speaker 4: body might present in this world, And having to sort

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Speaker 4: of strip away those like onion layers of like what

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Speaker 4: I've been told, what my beliefs are about food, and

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Speaker 4: just realizing how much those stories cloud out even so

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Speaker 4: many of us as athletes, our ability to get in

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Speaker 4: touch with how we feel and then be like genuinely

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Speaker 4: act on that and again like finding that tricky balance

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Speaker 4: between like, yes, food is fuel, but it's also culture,

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Speaker 4: it's connection, like our bodies are. I mean, it's miraculous

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Speaker 4: that our bodies basically take pizza and nachos and turn

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Speaker 4: it into running. That is amazing, And so I think

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Speaker 4: that just like sort of straddling that line between like, yes,

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Speaker 4: this is fuel and is necessary for athletics and never

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Speaker 4: falling into the trap of using movement as like a

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Speaker 4: permission structure for food, or only ever viewing food as fuel,

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Speaker 4: but also like food is fuel, and I need fuel

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Speaker 4: for my movement too.

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Speaker 1: Right well, and even from a non movement perspective, like

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Speaker 1: I have a hard time sometimes like convincing people or

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Speaker 1: maybe like having my eating disorder, Athletes fight back against

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Speaker 1: the idea that like, even if they aren't exercising, that

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Speaker 1: you actually still need food to actually function, and like

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Speaker 1: physiologically you need that to operate properly, and so just

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Speaker 1: as like an additional reminder that even if you're injured

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Speaker 1: or you're not exercising, that you still need nutrition to

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Speaker 1: actually like be a human.

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Speaker 3: That is so important though, and I think that that

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Speaker 3: is certainly something that can be really relatable. It's this

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Speaker 3: idea that so many individuals, and I don't want to

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Speaker 3: just silo women, but so many women specifically view that, Hey,

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Speaker 3: if I'm not getting out and doing some sort of movement,

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Speaker 3: if I'm not going to lift or to run or

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Speaker 3: just win kettlebells or to box or whatever your chosen

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Speaker 3: modality is that day, then maybe I should be a

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Speaker 3: little bit more mindful of my calorie intake. And while

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Speaker 3: I understand the school of thought to your point, Kylie,

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Speaker 3: you still need calories no matter what.

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Speaker 2: Yeah.

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Speaker 1: And it's also this idea of there's a lack of

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Speaker 1: trust in your self sometimes or in your body, and

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Speaker 1: this lack of ability to recognize that like, oh, hung

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Speaker 1: in fullness our signals from my body that I can

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Speaker 1: listen to and should be listening to.

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Speaker 2: And I think as a.

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Speaker 1: Culture, we tend to view hunger as like a bad thing,

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Speaker 1: like we shouldn't be hungry, we should suppress hunger. So

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Speaker 1: for a lot of my athletes, like if they're hungry

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Speaker 1: on a rest day, like they they're like, oh, I

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Speaker 1: shouldn't eat, Like I can't eat because I'll feel guilty

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Speaker 1: if I'm doing that. For a lot of athletes just

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Speaker 1: trying to understand, like, hey, what what does my nutrition?

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Speaker 1: What should that look like based on what I'm doing

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Speaker 1: for training? And then also like how can I combine

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Speaker 1: that with recognition and response to hunger and fullness and

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Speaker 1: being able to listen to our bodies Because as a

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Speaker 1: like diet culture society, I feel like so often we

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Speaker 1: get really caught up in like numbers and trying to

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Speaker 1: calculate everything that we think we need. But like our bodies,

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Speaker 1: you can't really control them as much as maybe you

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Speaker 1: think you can in regards to like knowing what you

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Speaker 1: need for it.

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Speaker 4: Yeah, I feel like in that vein of deprogramming, like

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Speaker 4: being in diet culture, Like I learned every trick in

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Speaker 4: the book for like how to suppress hunger, how to

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Speaker 4: like not listen to my body, and it is way

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Speaker 4: harder and also way more satisfying and like interesting to

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Speaker 4: learn how to get in touch with my body and

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Speaker 4: like learn how to listen to it and what to

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Speaker 4: look for and how to feel those things without freaking

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Speaker 4: out about it because like again, so often we're just

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Speaker 4: we're trained to like distrust the things that our bodies

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Speaker 4: tell us. But as athletes, as people like engage in

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Speaker 4: a movement practice that is like the number one most

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Speaker 4: important tool, and so learning to trust that and be

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Speaker 4: okay with it even when the body is sending signals that,

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Speaker 4: like culture has told me, are unacceptable or not okay.

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Speaker 3: Prime example of this, I didn't eat unless I was

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Speaker 3: doing a long run. I started exercising regularly in the

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Speaker 3: morning when I was let's say, nineteen years old. It

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Speaker 3: took me until I was thirty five to regularly eat

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Speaker 3: before doing a workout.

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Speaker 4: Yep, it's the welcome. You got to.

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Speaker 3: Just absolutely wild that this is something that you're like, well,

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Speaker 3: I don't need to do that.

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Speaker 2: This is only for serious athletes.

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Speaker 3: And speaking of serious athletes, this is going to segue

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Speaker 3: me into the first topic that I know the hurdlers

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Speaker 3: want to know about, and that is creatine. I really

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Speaker 3: took a hard right here because I know that this

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Speaker 3: also falls into the category of things I assumed I

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Speaker 3: couldn't benefit from because I wasn't of X level of performance.

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Speaker 3: So let's start with the foundational building blocks here, Kylie.

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Speaker 3: What is creatine and why can it be beneficial regardless

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Speaker 3: of athletic Let's say level.

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Speaker 1: Creatine is a supplement that people can and it I

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Speaker 1: think originally, when athletes hear about creatine, their brain goes

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Speaker 1: to like, oh, I heard that's for sprinters and power

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Speaker 1: and energy like quick energy production, and it is bad

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Speaker 1: for my kidneys. Like I'm trying to think through like

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Speaker 1: what like myths or things that people have heard about

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Speaker 1: creatine initially to then segue into like, now, how are

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Speaker 1: we viewing creatine? So if you're an athlete that's heard

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Speaker 1: about it before, maybe that's what you've heard, like it's

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Speaker 1: for sprinters power energy production, and it's bad for your kidneys.

437
00:24:40,400 --> 00:24:42,720
Speaker 1: But now I feel like we're seeing this shift and

438
00:24:42,760 --> 00:24:46,800
Speaker 1: it's interesting because creatine is one of the most studied

439
00:24:47,080 --> 00:24:51,720
Speaker 1: supplements out there and it's actually like very safe to take,

440
00:24:51,960 --> 00:24:55,719
Speaker 1: and so there, you know, I don't know exactly like

441
00:24:55,880 --> 00:24:59,280
Speaker 1: where that shift started to occur, like messaging wise, in

442
00:24:59,320 --> 00:25:03,240
Speaker 1: the maybe in the media that shift has occurred. And

443
00:25:03,320 --> 00:25:07,960
Speaker 1: now like more endurance athletes, I think are hearing more

444
00:25:08,000 --> 00:25:13,240
Speaker 1: about possible benefits for like heat resistance, like being able

445
00:25:13,320 --> 00:25:17,679
Speaker 1: to control or maintain core body temperature when you're supplementing

446
00:25:17,720 --> 00:25:21,960
Speaker 1: with creatine, or like longevity as well, like people are

447
00:25:22,119 --> 00:25:26,800
Speaker 1: using it for brain health or the ability to in

448
00:25:26,840 --> 00:25:30,200
Speaker 1: the long term like with aging, like maintain molcle mass

449
00:25:30,200 --> 00:25:35,600
Speaker 1: and bone strengths and so variety of like more I

450
00:25:35,640 --> 00:25:41,080
Speaker 1: guess like mainstream like endurance and health uses for creatine

451
00:25:41,840 --> 00:25:45,560
Speaker 1: that are like coming about in the I don't know

452
00:25:45,600 --> 00:25:49,000
Speaker 1: if it's coming about or like it's just shedding light

453
00:25:49,119 --> 00:25:51,720
Speaker 1: more in the space on creatine as a supplement, and

454
00:25:51,760 --> 00:25:53,320
Speaker 1: I feel like this is how it goes just with

455
00:25:53,440 --> 00:25:56,920
Speaker 1: supplements in general, there's like one study that comes out

456
00:25:56,960 --> 00:25:59,280
Speaker 1: or like certain studies come out, and then the media

457
00:25:59,400 --> 00:26:02,000
Speaker 1: gets hold of that and then people are like, oh,

458
00:26:02,040 --> 00:26:04,240
Speaker 1: should I be using this? Like it's the same thing

459
00:26:04,320 --> 00:26:07,240
Speaker 1: kind of with collagen, you know, like people are like, oh,

460
00:26:07,359 --> 00:26:08,880
Speaker 1: should I be using collagen now?

461
00:26:09,000 --> 00:26:11,479
Speaker 2: Or should I be using keytones or whatever? It is.

462
00:26:11,680 --> 00:26:16,120
Speaker 1: Point being is like with any kind of supplement, including creatine,

463
00:26:16,160 --> 00:26:21,600
Speaker 1: it's like what is the purpose behind your use of

464
00:26:21,640 --> 00:26:24,520
Speaker 1: this supplement? Like that's the first question to ask, Like

465
00:26:24,600 --> 00:26:27,160
Speaker 1: what am I trying to achieve with the supplement? Could

466
00:26:27,200 --> 00:26:30,440
Speaker 1: I be getting this supplement from food? So with creatine

467
00:26:30,520 --> 00:26:35,359
Speaker 1: in particular, it's found often in animal products, so for

468
00:26:35,560 --> 00:26:39,200
Speaker 1: like maybe if you're not eating animal products like plant

469
00:26:39,280 --> 00:26:42,040
Speaker 1: based athletes, I would say, like maybe it would be

470
00:26:42,119 --> 00:26:45,480
Speaker 1: even like a higher priority as a possible supplement piece.

471
00:26:46,480 --> 00:26:49,000
Speaker 1: And then like, also what am I trying to achieve

472
00:26:49,080 --> 00:26:53,520
Speaker 1: with it? So you know, if you're trying to have

473
00:26:53,600 --> 00:26:56,119
Speaker 1: cognitive benefits or maybe you want to try it for

474
00:26:56,280 --> 00:27:01,399
Speaker 1: like that heat resistant piece or something like that, then yeah, okay,

475
00:27:01,560 --> 00:27:05,080
Speaker 1: like consider it, and then what would I need to

476
00:27:05,119 --> 00:27:08,920
Speaker 1: do supplement wise? Like how am I choosing the company

477
00:27:09,160 --> 00:27:12,359
Speaker 1: that I'm choosing the supplement from, Like, is it a

478
00:27:12,400 --> 00:27:16,840
Speaker 1: reputable company, Like I always recommend that my athletes choose

479
00:27:16,880 --> 00:27:21,359
Speaker 1: like certified for sport tested supplements. So for creatine, you

480
00:27:21,400 --> 00:27:25,840
Speaker 1: want to choose the creatine monohydrate form and then you

481
00:27:26,400 --> 00:27:30,240
Speaker 1: have then typically if you're taking it for some of

482
00:27:30,240 --> 00:27:33,919
Speaker 1: the proposed health benefits or even like the performance benefits.

483
00:27:34,359 --> 00:27:37,080
Speaker 1: I would say for endurance, you want to do more

484
00:27:37,080 --> 00:27:40,320
Speaker 1: of a regular like three to five grams per day.

485
00:27:40,520 --> 00:27:43,000
Speaker 1: You don't need to do like the big load period

486
00:27:43,520 --> 00:27:45,879
Speaker 1: and then go down to the three to five grams

487
00:27:45,880 --> 00:27:47,639
Speaker 1: per day. I just do the three to five grams

488
00:27:47,680 --> 00:27:50,480
Speaker 1: per day. But the other thing is is like people

489
00:27:50,480 --> 00:27:53,960
Speaker 1: don't realize, oh, like I store water when I take

490
00:27:54,000 --> 00:27:58,919
Speaker 1: creatine too, So people get particularly freaked out about like weight.

491
00:27:58,760 --> 00:28:01,080
Speaker 2: Gain that might occur with creatine use.

492
00:28:01,160 --> 00:28:04,200
Speaker 1: So just making sure that like you're aware that, like

493
00:28:04,280 --> 00:28:08,040
Speaker 1: it's actually normal to when you take a creatine supplement

494
00:28:08,080 --> 00:28:11,720
Speaker 1: store water as well. So it might cause the scale

495
00:28:11,760 --> 00:28:14,520
Speaker 1: to change, And I would encourage you not to focus

496
00:28:14,600 --> 00:28:17,560
Speaker 1: on that number on the scale quite as much if

497
00:28:17,560 --> 00:28:19,240
Speaker 1: that's something that's like freaking you out.

498
00:28:19,560 --> 00:28:23,439
Speaker 3: Yeah, I love what you did there in that you

499
00:28:23,520 --> 00:28:27,080
Speaker 3: didn't just explain what it is, how much you should take,

500
00:28:27,400 --> 00:28:30,000
Speaker 3: what some of the benefits are, but you stress the

501
00:28:30,080 --> 00:28:35,120
Speaker 3: importance of revisiting your why for taking that particular supplement

502
00:28:35,240 --> 00:28:38,280
Speaker 3: that runs the gamut with all supplement choices. Right, It's

503
00:28:38,320 --> 00:28:40,800
Speaker 3: not just oh I saw this on TikTok or I

504
00:28:40,800 --> 00:28:42,760
Speaker 3: saw this on Instagram, or I saw a study about

505
00:28:42,760 --> 00:28:45,200
Speaker 3: this and so maybe I should take it. It's like, Okay, yes,

506
00:28:45,240 --> 00:28:48,360
Speaker 3: I saw a study about this, and is the finding

507
00:28:48,560 --> 00:28:51,520
Speaker 3: in that study relevant to an interest area that I

508
00:28:51,800 --> 00:28:53,160
Speaker 3: have personally?

509
00:28:53,320 --> 00:28:57,560
Speaker 2: I really love revisiting your why well? And also can

510
00:28:57,640 --> 00:28:58,720
Speaker 2: I get this from food?

511
00:28:58,920 --> 00:29:01,840
Speaker 1: Is it something that I need to supplement with?

512
00:29:02,200 --> 00:29:02,400
Speaker 2: Right?

513
00:29:02,600 --> 00:29:06,240
Speaker 1: Like, is it, you know, a safety net thing for me?

514
00:29:06,720 --> 00:29:08,959
Speaker 1: Is it something that if I have too much? Is

515
00:29:08,960 --> 00:29:11,960
Speaker 1: that going to be bad? Like rudders that like use

516
00:29:12,000 --> 00:29:15,400
Speaker 1: iron supplements and just like randomly use iron supplements without

517
00:29:15,440 --> 00:29:18,960
Speaker 1: blood testing, and I'm like, I wouldn't particularly do that.

518
00:29:18,960 --> 00:29:22,000
Speaker 1: That's like that can be inflammatory to the body and

519
00:29:22,040 --> 00:29:24,920
Speaker 1: like not necessarily a good thing. Not every runner needs

520
00:29:24,920 --> 00:29:27,640
Speaker 1: an iron supplement. So it's just an example of how

521
00:29:27,720 --> 00:29:31,000
Speaker 1: like evaluating, oh, what is my intake look like?

522
00:29:31,080 --> 00:29:32,160
Speaker 2: What is my situation?

523
00:29:32,600 --> 00:29:36,800
Speaker 1: Is this actually something that I would even need to

524
00:29:36,800 --> 00:29:38,600
Speaker 1: to put my money into.

525
00:29:38,960 --> 00:29:42,840
Speaker 4: We're always trying to educate people away from using support

526
00:29:43,120 --> 00:29:46,840
Speaker 4: supplements as like an emotional support supplement. We get tons

527
00:29:46,880 --> 00:29:49,080
Speaker 4: of questions about this, and people like should I take this?

528
00:29:49,280 --> 00:29:53,200
Speaker 4: I feel this, and it's like how you feel as valid. However, babe,

529
00:29:53,360 --> 00:29:56,360
Speaker 4: iron will not fix that. That is not an iron problem.

530
00:29:56,600 --> 00:30:00,520
Speaker 3: And this is also important highlighting the importance of I

531
00:30:00,520 --> 00:30:02,800
Speaker 3: don't want to say regular blood work, but I try

532
00:30:02,840 --> 00:30:05,280
Speaker 3: to get my blood work done like once a year,

533
00:30:05,680 --> 00:30:09,760
Speaker 3: maybe twice, if I've made any drastic changes within my

534
00:30:09,920 --> 00:30:13,200
Speaker 3: diet or my supplement routine personally, just to keep tabs

535
00:30:13,240 --> 00:30:16,320
Speaker 3: on it, especially if I'm starting to feel some kind

536
00:30:16,320 --> 00:30:19,760
Speaker 3: of way before or after integrating something in my routine.

537
00:30:20,080 --> 00:30:25,040
Speaker 3: I always am taking stock of okay, like baseline, Let's say,

538
00:30:25,360 --> 00:30:27,800
Speaker 3: right before my morning workout, how am I feeling?

539
00:30:28,160 --> 00:30:30,240
Speaker 2: Am I noticing any changes?

540
00:30:30,720 --> 00:30:32,600
Speaker 3: It's one thing if you're just taking this thing and

541
00:30:32,640 --> 00:30:35,400
Speaker 3: now it's a part of your emotional support routine.

542
00:30:35,840 --> 00:30:37,720
Speaker 2: But it's another thing if the thing is doing what

543
00:30:37,800 --> 00:30:39,080
Speaker 2: it's intended to do well.

544
00:30:39,080 --> 00:30:42,040
Speaker 1: And you make a good point because then after you

545
00:30:42,080 --> 00:30:45,840
Speaker 1: start supplementing, say with creatine, like some of my athletes

546
00:30:45,880 --> 00:30:49,520
Speaker 1: are like, oh, I am having GI distress now, and

547
00:30:49,600 --> 00:30:53,240
Speaker 1: so knowing like what possible side effects you could have

548
00:30:53,320 --> 00:30:56,720
Speaker 1: from a supplement is really important too. And that is

549
00:30:56,840 --> 00:30:59,880
Speaker 1: one of the known side effects of creatine supplementation. Not

550
00:31:00,120 --> 00:31:02,840
Speaker 1: for everyone, but it is something to just be aware of,

551
00:31:02,960 --> 00:31:06,120
Speaker 1: and so it's really important. Like you're saying to like

552
00:31:06,200 --> 00:31:08,520
Speaker 1: listen to your body after you started.

553
00:31:08,200 --> 00:31:10,200
Speaker 2: A new routine too.

554
00:31:14,040 --> 00:31:15,920
Speaker 3: I'm not even going to ease into this one because

555
00:31:15,960 --> 00:31:18,600
Speaker 3: I am so stoked. I have something new to tell

556
00:31:18,600 --> 00:31:21,600
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557
00:31:21,760 --> 00:31:27,040
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558
00:31:27,080 --> 00:31:31,880
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559
00:31:31,920 --> 00:31:37,320
Speaker 3: out of summer with Elements new limited time lemonade salt, salty,

560
00:31:37,520 --> 00:31:40,000
Speaker 3: tart and refreshing. It brings you the best of summer

561
00:31:40,280 --> 00:31:45,240
Speaker 3: wherever you are. Not only is it absolutely delicious, but

562
00:31:45,320 --> 00:31:48,560
Speaker 3: summer activities like hiking and beach days or workouts, they

563
00:31:48,600 --> 00:31:52,040
Speaker 3: can drain your electrolytes. So when you're sweating more, how

564
00:31:52,040 --> 00:31:54,960
Speaker 3: do you notice electrolyte loss showing up in your body? Well,

565
00:31:55,120 --> 00:32:00,200
Speaker 3: that's fatigue, it's muscle cramps, it's headaches and we don't

566
00:32:00,200 --> 00:32:03,920
Speaker 3: want any of that. That is where element comes in.

567
00:32:04,040 --> 00:32:08,600
Speaker 3: Hydration is so important and Element helps you stay hydrated

568
00:32:08,640 --> 00:32:12,280
Speaker 3: without the sugar, food, dye, and other dodgy ingredients found

569
00:32:12,480 --> 00:32:17,400
Speaker 3: in other popular electrolyte sports drinks. With the lemonade in particular,

570
00:32:17,480 --> 00:32:19,200
Speaker 3: you can mix it up with water. You can add

571
00:32:19,240 --> 00:32:22,880
Speaker 3: it to your iced tea for salty Arnold Palmer yes please,

572
00:32:23,080 --> 00:32:26,360
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573
00:32:26,480 --> 00:32:29,920
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574
00:32:30,040 --> 00:32:32,880
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575
00:32:33,000 --> 00:32:37,360
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576
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577
00:32:40,880 --> 00:32:45,120
Speaker 3: free sample pack with your first purchase. Again, that address

578
00:32:45,200 --> 00:32:49,720
Speaker 3: is drinklmnt dot com slash hurdle for a free sample

579
00:32:49,800 --> 00:32:53,240
Speaker 3: pack with your purchase today. Also, I want to give

580
00:32:53,280 --> 00:32:56,480
Speaker 3: some love to my friends. At a six and twenty

581
00:32:56,560 --> 00:33:00,880
Speaker 3: twenty ASEX athlete Johnny Grigorik ran the Blue Jeene Mile

582
00:33:01,000 --> 00:33:03,640
Speaker 3: as they called it, to support and reise funds for

583
00:33:03,720 --> 00:33:06,840
Speaker 3: mental health awareness in honor of his late brother. Five

584
00:33:06,920 --> 00:33:09,560
Speaker 3: years and thousands of miles run in blue jeens. Later,

585
00:33:09,800 --> 00:33:14,640
Speaker 3: we are back for more miles, me the sixteen, all

586
00:33:14,680 --> 00:33:19,520
Speaker 3: my friends, more awareness, and more donations. This may put

587
00:33:19,560 --> 00:33:22,200
Speaker 3: on your favorite pair of blue jeans and join us

588
00:33:22,240 --> 00:33:26,280
Speaker 3: from a fifth annual ASEX Blue Gene mile. Each mile

589
00:33:26,360 --> 00:33:30,680
Speaker 3: is a step toward awareness and funds for mental health awareness.

590
00:33:31,000 --> 00:33:42,880
Speaker 3: Learn more today at asex dot com. Something that I

591
00:33:42,920 --> 00:33:45,880
Speaker 3: touched on before but we didn't necessarily dive into, is

592
00:33:45,920 --> 00:33:49,320
Speaker 3: this idea of how active do I need to be

593
00:33:49,840 --> 00:33:52,840
Speaker 3: to add certain supplements into my routine. I think it's

594
00:33:52,880 --> 00:33:56,520
Speaker 3: a popular question, and that's our big reason why individuals

595
00:33:56,560 --> 00:33:59,880
Speaker 3: are hesitant to integrate anything new into the mix.

596
00:34:00,000 --> 00:34:01,440
Speaker 2: Can we touch on that a little bit?

597
00:34:01,760 --> 00:34:05,600
Speaker 3: Is there a certain level of, let's say, athleticism or

598
00:34:05,680 --> 00:34:09,799
Speaker 3: activity that someone needs to hit a benchmark of to

599
00:34:10,719 --> 00:34:12,360
Speaker 3: take supplementation seriously?

600
00:34:12,880 --> 00:34:15,680
Speaker 4: Something like one of my favorite areas of research is

601
00:34:15,719 --> 00:34:20,680
Speaker 4: looking at marketing of supplements and particularly how supplements are

602
00:34:20,680 --> 00:34:25,000
Speaker 4: marketed differently to men versus women. And I think that

603
00:34:25,120 --> 00:34:28,600
Speaker 4: this is like for men, supplements are almost always like

604
00:34:29,320 --> 00:34:33,040
Speaker 4: marketed in terms of like gaining strength, performance, gains productivity,

605
00:34:33,680 --> 00:34:38,360
Speaker 4: get big roar, primal, and that's awesome. For women, the

606
00:34:38,440 --> 00:34:41,319
Speaker 4: marketing is always really really different. It's so often more

607
00:34:41,400 --> 00:34:46,120
Speaker 4: about like body control and diminishing oneself rather or like

608
00:34:46,400 --> 00:34:49,960
Speaker 4: maybe having like a beauty outcome like collagen can have

609
00:34:50,040 --> 00:34:53,959
Speaker 4: amazing performance benefits for folks, but for women it's almost

610
00:34:54,040 --> 00:34:57,160
Speaker 4: always marketed for like our hair, which love, but also

611
00:34:57,320 --> 00:35:00,480
Speaker 4: like I'm more than a haircut in the gym, you know.

612
00:35:01,040 --> 00:35:04,160
Speaker 4: And so I think that for women, the framework particular

613
00:35:04,280 --> 00:35:08,480
Speaker 4: and for everyone really is being aware that like there's

614
00:35:08,600 --> 00:35:10,839
Speaker 4: I don't think there always is, like uh, you must

615
00:35:10,880 --> 00:35:15,000
Speaker 4: be this much athlete to ride this ride, but being

616
00:35:15,000 --> 00:35:18,959
Speaker 4: in touch with that why, and particularly for women, realizing

617
00:35:19,080 --> 00:35:22,680
Speaker 4: that like so often, like the marketing doesn't speak to

618
00:35:22,760 --> 00:35:25,440
Speaker 4: us on those performance terms, so we might need to

619
00:35:25,440 --> 00:35:28,080
Speaker 4: go beyond how things are sold to us, which like

620
00:35:28,239 --> 00:35:32,520
Speaker 4: generally pretty good advice, but knowing that so often the

621
00:35:32,560 --> 00:35:34,640
Speaker 4: things that people who are socialized as women tend to

622
00:35:34,680 --> 00:35:40,080
Speaker 4: care about are like those socialized feminine traits of caretaking beauty,

623
00:35:40,120 --> 00:35:44,279
Speaker 4: being small and sort of discarding that marketing language. And

624
00:35:44,320 --> 00:35:46,920
Speaker 4: for folks, like many of the you know folks, I

625
00:35:46,920 --> 00:35:50,080
Speaker 4: would suspect her in your audience, claiming that mantle of

626
00:35:50,120 --> 00:35:54,080
Speaker 4: performance benefits and sort of reclaiming that narrative of like,

627
00:35:54,280 --> 00:35:57,920
Speaker 4: actually no, Like I do have a robust movement practice,

628
00:35:57,960 --> 00:36:00,239
Speaker 4: Like I am enough of an athlete to eat in

629
00:36:00,320 --> 00:36:03,520
Speaker 4: a way that supports that movement, like I I do desert,

630
00:36:03,600 --> 00:36:06,239
Speaker 4: Like I am worthy of eating in a way that

631
00:36:06,480 --> 00:36:10,160
Speaker 4: speaks to my athleticism before maybe it's marketed to you

632
00:36:10,280 --> 00:36:10,719
Speaker 4: that way.

633
00:36:10,960 --> 00:36:13,480
Speaker 1: Yeah, the perspective that I take is kind of what

634
00:36:13,520 --> 00:36:16,799
Speaker 1: I had mentioned before though, in regards to are you

635
00:36:16,920 --> 00:36:20,600
Speaker 1: fueling yourself and treating your body well with food first?

636
00:36:20,880 --> 00:36:25,160
Speaker 1: And then like is this something that might benefit me?

637
00:36:25,280 --> 00:36:27,439
Speaker 1: And also, like I had said, like you don't even

638
00:36:27,520 --> 00:36:30,960
Speaker 1: have to with supplements. You can see that there can

639
00:36:31,000 --> 00:36:35,439
Speaker 1: be other benefits beyond performance too, particularly with creatine they're

640
00:36:35,480 --> 00:36:39,480
Speaker 1: doing some research on like Alzheimer's prevention and like the

641
00:36:39,600 --> 00:36:44,239
Speaker 1: cognitive benefits of it. So again like consideration, like you

642
00:36:44,280 --> 00:36:46,840
Speaker 1: don't have to be like a certain level of athlete

643
00:36:46,920 --> 00:36:50,160
Speaker 1: to be able to consider a supplement, But are you

644
00:36:50,239 --> 00:36:53,120
Speaker 1: doing the basic things first that you really need to

645
00:36:53,160 --> 00:36:56,440
Speaker 1: support an overall strong foundation that are going to have

646
00:36:56,520 --> 00:36:59,880
Speaker 1: a bigger benefit overall than any supplement it's going to have,

647
00:37:00,480 --> 00:37:04,319
Speaker 1: And then consider that supplement after that in regards to

648
00:37:04,360 --> 00:37:06,440
Speaker 1: like whether it would fit your routine or not. And

649
00:37:06,480 --> 00:37:08,319
Speaker 1: then just one other note I want to make or

650
00:37:08,360 --> 00:37:10,640
Speaker 1: I chat with a lot of people that feel like,

651
00:37:10,960 --> 00:37:13,800
Speaker 1: because they are not a professional athlete, that they don't

652
00:37:13,840 --> 00:37:17,360
Speaker 1: deserve to treat their body with like nutrition or like

653
00:37:17,440 --> 00:37:20,960
Speaker 1: learn about sports nutrition or supplements or whatever. And I

654
00:37:21,000 --> 00:37:24,200
Speaker 1: think that's ridiculous. The majority of people I work with

655
00:37:24,239 --> 00:37:28,160
Speaker 1: are not professional athletes. And I had an athlete that

656
00:37:28,160 --> 00:37:30,600
Speaker 1: that was really great. She said to me in our

657
00:37:30,640 --> 00:37:34,040
Speaker 1: first session that, like, I want to treat myself like

658
00:37:34,080 --> 00:37:37,080
Speaker 1: I'm Lebron James, and I want to learn about nutrition.

659
00:37:37,200 --> 00:37:39,160
Speaker 1: And it was really cool to hear that, because like

660
00:37:39,239 --> 00:37:42,040
Speaker 1: I often hear the opposite thing that like I don't

661
00:37:42,080 --> 00:37:44,600
Speaker 1: think I deserve this, or I'm not a good enough

662
00:37:44,640 --> 00:37:48,640
Speaker 1: athlete to deserve this kind of like nutrition or whatever.

663
00:37:48,880 --> 00:37:52,760
Speaker 4: That the fuel that I am that you're recommending.

664
00:37:52,160 --> 00:37:55,319
Speaker 3: I guess, Yeah, Kylie, you mentioned that that's one of

665
00:37:55,320 --> 00:37:58,480
Speaker 3: the biggest mistakes that you often see from women.

666
00:37:58,760 --> 00:38:01,240
Speaker 2: What else falls into the mistakes bucket?

667
00:38:01,239 --> 00:38:04,799
Speaker 3: What are other common mistakes that women make when it

668
00:38:04,840 --> 00:38:07,160
Speaker 3: comes to fueling their bodies.

669
00:38:07,400 --> 00:38:08,320
Speaker 2: I want to say.

670
00:38:08,320 --> 00:38:11,120
Speaker 3: Four optimal performance, but I also want to covey out

671
00:38:11,160 --> 00:38:14,400
Speaker 3: that by saying that optimal performance every day is going

672
00:38:14,440 --> 00:38:16,080
Speaker 3: to look different. There are going to be days where

673
00:38:16,080 --> 00:38:17,799
Speaker 3: you're going out and getting after it, and there are

674
00:38:17,800 --> 00:38:20,360
Speaker 3: going to be days where optimal performance is your brain

675
00:38:20,440 --> 00:38:22,480
Speaker 3: working how you want it to work, when you're sitting

676
00:38:22,719 --> 00:38:24,200
Speaker 3: at your desk and getting your work done.

677
00:38:24,800 --> 00:38:25,320
Speaker 4: Yeah.

678
00:38:25,400 --> 00:38:29,280
Speaker 1: Yeah, And I would say, like, again, the biggest mistake

679
00:38:29,480 --> 00:38:33,439
Speaker 1: is going to be like this idea of not being

680
00:38:33,480 --> 00:38:37,799
Speaker 1: able to trust your body, or this idea of like

681
00:38:38,080 --> 00:38:43,560
Speaker 1: I don't deserve nutrition, I would say, and I want

682
00:38:43,600 --> 00:38:46,960
Speaker 1: to do more with less, or like get away with

683
00:38:47,120 --> 00:38:50,479
Speaker 1: like the least amount of fuel and carbs are bad,

684
00:38:50,719 --> 00:38:53,840
Speaker 1: I would say, is another like myth that's perpetuate, and

685
00:38:53,880 --> 00:38:57,160
Speaker 1: so it's like less is better. And so a lot

686
00:38:57,200 --> 00:38:59,520
Speaker 1: of women that I work with are like, you know,

687
00:38:59,560 --> 00:39:02,840
Speaker 1: they might be postmenopausal or perimenopausal. I work with a

688
00:39:02,840 --> 00:39:06,520
Speaker 1: lot of women in that age category, and they're like, oh,

689
00:39:06,560 --> 00:39:08,920
Speaker 1: I just I need to restrict more because like my

690
00:39:09,000 --> 00:39:12,120
Speaker 1: body's changing, and that's one of the worst things that

691
00:39:12,200 --> 00:39:14,239
Speaker 1: you can do. And a lot of women end up

692
00:39:14,239 --> 00:39:18,440
Speaker 1: with like thyroid issues and other things that occur as

693
00:39:18,440 --> 00:39:21,759
Speaker 1: a result of restriction. And so I think having that

694
00:39:21,880 --> 00:39:25,719
Speaker 1: thought process can be really detrimental, not only to performance,

695
00:39:25,800 --> 00:39:29,280
Speaker 1: but overall health wise, I see like the after effects

696
00:39:29,280 --> 00:39:32,279
Speaker 1: of being on a chronic diet or being in like

697
00:39:32,320 --> 00:39:35,560
Speaker 1: a less is less is better mentality, and it's It's

698
00:39:35,640 --> 00:39:38,600
Speaker 1: really not a fun convo to have, but I have

699
00:39:38,680 --> 00:39:39,520
Speaker 1: it quite often.

700
00:39:39,800 --> 00:39:43,640
Speaker 4: I think, just like overall rigidity and being overly dogmatic

701
00:39:43,800 --> 00:39:46,560
Speaker 4: about your diet, Like if your whole personality is how

702
00:39:46,600 --> 00:39:49,319
Speaker 4: you eat, like girl, you need you need to fix that,

703
00:39:50,320 --> 00:39:54,080
Speaker 4: Like that is not a personality trait, and so like,

704
00:39:54,200 --> 00:39:57,520
Speaker 4: so often like people are looking for like a way

705
00:39:57,560 --> 00:40:00,719
Speaker 4: of belonging, people are actually more like when you look

706
00:40:00,719 --> 00:40:03,560
Speaker 4: at the research, people are more drawn to strict diets

707
00:40:03,680 --> 00:40:07,000
Speaker 4: versus like agnostic diets like the Mediterranean diet, whereas in

708
00:40:07,040 --> 00:40:10,480
Speaker 4: fact the diets or like patterns of eating ways of

709
00:40:10,520 --> 00:40:14,600
Speaker 4: eating that are primarily backed up by evidence are very broad.

710
00:40:15,120 --> 00:40:19,000
Speaker 4: They're not restrictive. And so people want to be handed

711
00:40:19,040 --> 00:40:22,520
Speaker 4: a set of instructions. People want to belong to communities,

712
00:40:22,960 --> 00:40:25,760
Speaker 4: but diet is not a good way to achieve those goals.

713
00:40:25,960 --> 00:40:27,719
Speaker 4: Join a bowling league.

714
00:40:29,360 --> 00:40:31,680
Speaker 2: The only option here is bowling league.

715
00:40:31,760 --> 00:40:33,080
Speaker 4: Yes, that is the only thing.

716
00:40:34,280 --> 00:40:36,040
Speaker 3: I you know what it makes me think of a

717
00:40:36,080 --> 00:40:38,839
Speaker 3: conversation that I had on the show A while ago

718
00:40:38,960 --> 00:40:40,799
Speaker 3: now with a woman named Chrissy King.

719
00:40:40,880 --> 00:40:41,560
Speaker 2: She's an author.

720
00:40:41,840 --> 00:40:44,080
Speaker 3: She has a book called The Body Liberation Project, and

721
00:40:44,120 --> 00:40:47,200
Speaker 3: she talked about going on a family vacation and she

722
00:40:47,880 --> 00:40:51,040
Speaker 3: brought her own food to this family lunch. And it

723
00:40:51,120 --> 00:40:55,160
Speaker 3: was in this moment where she realized that she was

724
00:40:55,239 --> 00:40:59,080
Speaker 3: missing out on token special experiences with her loved ones

725
00:40:59,440 --> 00:41:03,040
Speaker 3: because of a goal that wasn't making her feel good anymore.

726
00:41:03,440 --> 00:41:06,400
Speaker 3: And so there are so many times in our society

727
00:41:06,440 --> 00:41:09,480
Speaker 3: where we are shooting ourselves into a certain behavior and

728
00:41:09,520 --> 00:41:13,960
Speaker 3: that should framework is preventing us from being where our

729
00:41:13,960 --> 00:41:17,319
Speaker 3: feet are and really living our life. And my mentality

730
00:41:17,360 --> 00:41:18,479
Speaker 3: is that's just no way to live.

731
00:41:19,040 --> 00:41:21,719
Speaker 4: Yeah, And it's I mean, it's like increasingly when you

732
00:41:21,760 --> 00:41:24,200
Speaker 4: look at the science, like that's what it's saying too.

733
00:41:24,360 --> 00:41:27,239
Speaker 4: It's not like, well, the science really wants you to

734
00:41:27,680 --> 00:41:30,799
Speaker 4: eat in a way that's like super fundamentalist and like

735
00:41:30,880 --> 00:41:34,040
Speaker 4: only looks at Macro's, but like that's no fun. No,

736
00:41:34,239 --> 00:41:38,520
Speaker 4: the science supports like viewing food as that connective social tissue.

737
00:41:38,680 --> 00:41:41,960
Speaker 4: It view like science supports getting in touch with your

738
00:41:41,960 --> 00:41:44,839
Speaker 4: body signs and signals. And so I think again, we've

739
00:41:44,840 --> 00:41:47,800
Speaker 4: always been like shown this like oversimplified way of being

740
00:41:47,840 --> 00:41:51,000
Speaker 4: when it comes to eating, and increasingly that's that's not

741
00:41:51,040 --> 00:41:53,040
Speaker 4: what the evidence bears out. So I think it's this

742
00:41:53,120 --> 00:41:55,960
Speaker 4: like sort of beautiful place where like the more we

743
00:41:56,040 --> 00:41:58,719
Speaker 4: dive into the research and the more we also examine

744
00:41:58,719 --> 00:42:02,759
Speaker 4: these narratives, there's like pretty mega convergence that's happening right

745
00:42:02,800 --> 00:42:04,520
Speaker 4: now that I find extremely exciting.

746
00:42:04,800 --> 00:42:07,680
Speaker 1: I think it's important for people to understand though, too,

747
00:42:07,719 --> 00:42:12,440
Speaker 1: that it's okay to kind of understand what you need

748
00:42:12,520 --> 00:42:15,560
Speaker 1: for your nutrition too. Like we're not sitting here and saying, oh,

749
00:42:15,640 --> 00:42:19,440
Speaker 1: you just randomly go eat things whenever you want and

750
00:42:20,080 --> 00:42:23,400
Speaker 1: on a whim. And so you know, part of my

751
00:42:23,920 --> 00:42:27,080
Speaker 1: job is to help people kind of understand, okay, like

752
00:42:27,880 --> 00:42:30,040
Speaker 1: about what does it look like to get in my

753
00:42:30,320 --> 00:42:32,640
Speaker 1: protein that I need to help me recover from my

754
00:42:32,760 --> 00:42:36,320
Speaker 1: training or whatever. And then also how do I listen

755
00:42:36,640 --> 00:42:39,439
Speaker 1: to and respond to my body in an appropriate way.

756
00:42:39,520 --> 00:42:44,480
Speaker 1: So kind of being able to combine that intention with intuition,

757
00:42:44,680 --> 00:42:47,200
Speaker 1: that's one of the big goals that I have for people,

758
00:42:47,760 --> 00:42:51,880
Speaker 1: And it's really hard to navigate that in today's world

759
00:42:51,920 --> 00:42:57,120
Speaker 1: that focuses really heavily on calories and numbers, and so

760
00:42:57,239 --> 00:42:59,920
Speaker 1: people like that's where the confusion I think sets in.

761
00:43:00,480 --> 00:43:02,560
Speaker 1: But I just wanted to make that comment that I

762
00:43:02,560 --> 00:43:04,960
Speaker 1: think is important for people to understand that, like, it's

763
00:43:05,000 --> 00:43:08,240
Speaker 1: okay to want to know what to give your body

764
00:43:08,280 --> 00:43:12,080
Speaker 1: to support it. We're not saying that you shouldn't or can't,

765
00:43:12,239 --> 00:43:16,200
Speaker 1: but also like being able to have those social experiences

766
00:43:16,239 --> 00:43:18,680
Speaker 1: and also listen to your body and give it more

767
00:43:18,719 --> 00:43:21,120
Speaker 1: if it is telling you it needs more.

768
00:43:21,840 --> 00:43:25,320
Speaker 3: It's okay to know what to give your body. Speaking

769
00:43:25,320 --> 00:43:29,000
Speaker 3: of what to give your body, let's lay that out here.

770
00:43:29,239 --> 00:43:31,520
Speaker 3: A lot of women listening to this podcast, let's say

771
00:43:31,520 --> 00:43:35,600
Speaker 3: between mid twenties, early forties. I know that we can

772
00:43:35,640 --> 00:43:38,280
Speaker 3: span a little bit in there when we talk about

773
00:43:38,400 --> 00:43:40,839
Speaker 3: what kind of macros are trying to hit with protein, fat,

774
00:43:40,840 --> 00:43:44,440
Speaker 3: and carbs. But as a general baseline, where does a

775
00:43:44,480 --> 00:43:45,120
Speaker 3: woman begin.

776
00:43:45,360 --> 00:43:49,440
Speaker 1: Yeah, so I would say first step that I have

777
00:43:49,680 --> 00:43:54,880
Speaker 1: my athletes take is just ask yourself a basic question

778
00:43:55,080 --> 00:43:59,160
Speaker 1: if you're fueling regularly throughout your day, and it is

779
00:43:59,320 --> 00:44:02,319
Speaker 1: very simplest, but at the same time, when people are

780
00:44:02,320 --> 00:44:04,440
Speaker 1: going for half their day and not fueling at all,

781
00:44:04,560 --> 00:44:07,160
Speaker 1: then that leaves only a small window to get your

782
00:44:07,239 --> 00:44:11,160
Speaker 1: nutrition in. And so I give the tip to people

783
00:44:11,200 --> 00:44:14,000
Speaker 1: to like divide your day up into thirds and then

784
00:44:14,040 --> 00:44:16,360
Speaker 1: you can kind of have that window of time so

785
00:44:16,440 --> 00:44:19,040
Speaker 1: it doesn't have to be like the perfect breakfast meal

786
00:44:19,160 --> 00:44:22,560
Speaker 1: or something, but it allows for you some flexibility, especially

787
00:44:22,600 --> 00:44:24,799
Speaker 1: if you have a busy work schedule or something to

788
00:44:24,840 --> 00:44:28,279
Speaker 1: get in. You can technically have like three snacks and

789
00:44:28,320 --> 00:44:31,000
Speaker 1: make it big enough to get a meal in. So,

790
00:44:31,200 --> 00:44:33,759
Speaker 1: like I offer that tip to people to try and

791
00:44:33,760 --> 00:44:35,920
Speaker 1: think about, Okay, can I fill in these windows of

792
00:44:36,000 --> 00:44:39,839
Speaker 1: time with fuel? And then checking the boxes, am I

793
00:44:39,920 --> 00:44:44,120
Speaker 1: getting my carbs, protein, and fats within these windows of time?

794
00:44:44,920 --> 00:44:49,120
Speaker 1: And then after that understanding that as an athlete, your

795
00:44:49,160 --> 00:44:52,000
Speaker 1: needs are going to vary depending on what your goals are.

796
00:44:52,080 --> 00:44:54,920
Speaker 1: So it could be if you're more strength focused with

797
00:44:54,960 --> 00:44:57,600
Speaker 1: a little bit of endurance, or if you're training for

798
00:44:57,640 --> 00:45:00,319
Speaker 1: a marathon, or if you're training for an ultra like,

799
00:45:00,440 --> 00:45:04,560
Speaker 1: those needs are going to vary, and so I'll give ranges,

800
00:45:04,719 --> 00:45:08,799
Speaker 1: but I encourage people to not necessarily be super prescriptive

801
00:45:08,920 --> 00:45:11,920
Speaker 1: because there are a lot of different factors that go

802
00:45:12,040 --> 00:45:14,359
Speaker 1: into this and it can be hard to understand if

803
00:45:14,360 --> 00:45:17,319
Speaker 1: you just take it for like face value numbers. But

804
00:45:17,400 --> 00:45:24,040
Speaker 1: I usually go off of endurance specific macronutrient recommendations for

805
00:45:24,200 --> 00:45:27,839
Speaker 1: carbs three to nine up to twelve grams per kilo

806
00:45:27,920 --> 00:45:31,040
Speaker 1: gram body weight for carbohydrates, so huge range again, like

807
00:45:31,080 --> 00:45:34,400
Speaker 1: and you have to understand how to apply this, but

808
00:45:34,480 --> 00:45:37,719
Speaker 1: I want to give people context. And then protein one

809
00:45:37,760 --> 00:45:41,000
Speaker 1: point six to two point two grams percilo gram body

810
00:45:41,000 --> 00:45:44,040
Speaker 1: weight up to two point five grams per kilo gram

811
00:45:44,040 --> 00:45:47,960
Speaker 1: body weight for my long like endurance ultra people. And

812
00:45:48,040 --> 00:45:50,960
Speaker 1: then fats are point eight up to one point four

813
00:45:51,080 --> 00:45:54,160
Speaker 1: maybe one point six grams per kilogram body weight. So

814
00:45:54,680 --> 00:45:56,600
Speaker 1: you know, if people just want to get a general

815
00:45:56,719 --> 00:45:59,000
Speaker 1: like range of where they should be, I think that's

816
00:45:59,000 --> 00:46:05,400
Speaker 1: helpful because oftentimes, particularly with carbohydrates, people are way underdoing

817
00:46:05,440 --> 00:46:07,440
Speaker 1: it and they're like, oh my gosh, like I'm not

818
00:46:07,520 --> 00:46:09,799
Speaker 1: even getting one hundred grams of carbs and I need

819
00:46:09,880 --> 00:46:13,000
Speaker 1: like one seventy and it's just like kind of mind

820
00:46:13,040 --> 00:46:17,000
Speaker 1: blowing for them. Or with the protein piece, you know,

821
00:46:17,400 --> 00:46:21,560
Speaker 1: the big fitness fitness kind of influencer amount recommended is

822
00:46:21,600 --> 00:46:24,360
Speaker 1: one gram per pound of body weight, and so for

823
00:46:24,440 --> 00:46:27,280
Speaker 1: a lot of people that's two point two grams per kilogram.

824
00:46:27,320 --> 00:46:29,560
Speaker 1: That's a lot, like you don't necessarily need that much

825
00:46:29,600 --> 00:46:32,800
Speaker 1: protein if you're doing a thirty minute run or something.

826
00:46:32,920 --> 00:46:35,359
Speaker 1: So you know, I think there tends to be these

827
00:46:35,400 --> 00:46:38,200
Speaker 1: trends in the space where it's like we're promoting like

828
00:46:38,360 --> 00:46:41,319
Speaker 1: twice as much protein but very little carbs for an

829
00:46:41,440 --> 00:46:45,080
Speaker 1: endurance athlete, and that doesn't fully align with what I

830
00:46:45,080 --> 00:46:47,520
Speaker 1: would recommend for performance nutrition.

831
00:46:48,239 --> 00:46:52,080
Speaker 3: Yeah, and I appreciate this because the reason why I

832
00:46:52,120 --> 00:46:54,280
Speaker 3: strategically teed this up in this way.

833
00:46:54,360 --> 00:46:58,320
Speaker 2: Is that there is a really wide range.

834
00:46:58,400 --> 00:47:01,160
Speaker 3: And so we start with this really wide range and

835
00:47:01,200 --> 00:47:06,600
Speaker 3: then per your recommendation, you home in on what it

836
00:47:06,719 --> 00:47:09,960
Speaker 3: is that you're doing with your lifestyle, how you're moving

837
00:47:10,000 --> 00:47:13,440
Speaker 3: your body, and you've curtailed these recommendations to you. For

838
00:47:13,520 --> 00:47:17,000
Speaker 3: anyone who hears these ranges and they think to themselves, okay,

839
00:47:17,040 --> 00:47:19,600
Speaker 3: but I'm not exactly sure where I sit here, then

840
00:47:19,680 --> 00:47:23,239
Speaker 3: I would say definitely get on a call or get

841
00:47:23,239 --> 00:47:26,600
Speaker 3: a consultation with someone in a one on one capacity

842
00:47:26,640 --> 00:47:30,080
Speaker 3: who is a trained or registered dietician nutritionist, and that

843
00:47:30,160 --> 00:47:33,520
Speaker 3: way you can guide yourself in your day to day

844
00:47:33,600 --> 00:47:37,280
Speaker 3: and your nutrition in a way that's both safe and effective.

845
00:47:37,880 --> 00:47:39,799
Speaker 1: Yeah. And it's like, this is the problem with a

846
00:47:39,800 --> 00:47:42,360
Speaker 1: lot of diets out there, Like if you're following a

847
00:47:42,480 --> 00:47:45,200
Speaker 1: keto diet and you're doing less than fifty grams of

848
00:47:45,320 --> 00:47:48,480
Speaker 1: carbs a day. Like to me, I'm like, oh, okay,

849
00:47:48,600 --> 00:47:52,239
Speaker 1: like that, Like you're just blankedly applying that to everyone,

850
00:47:52,880 --> 00:47:57,200
Speaker 1: and to me, that is irresponsible. You know, these like

851
00:47:57,360 --> 00:48:00,319
Speaker 1: cookie cutter diets, And so that's why, like and I'm

852
00:48:00,320 --> 00:48:06,279
Speaker 1: giving these ranges or recommendations to your point emphasizing like

853
00:48:06,800 --> 00:48:10,000
Speaker 1: really need to be specific on things like, oh, like

854
00:48:10,080 --> 00:48:12,160
Speaker 1: do I have an active job? Are you a mom

855
00:48:12,360 --> 00:48:15,160
Speaker 1: that's like busy with kids? And like, so you've got

856
00:48:15,160 --> 00:48:17,160
Speaker 1: to hone that in in a way that makes sense

857
00:48:17,280 --> 00:48:20,360
Speaker 1: versus just like, oh, you know, everyone just needs fifty

858
00:48:20,360 --> 00:48:21,680
Speaker 1: grams of carbs and that's it.

859
00:48:23,480 --> 00:48:25,720
Speaker 3: You get fifty grams of carbs, you get fifty grounds

860
00:48:25,760 --> 00:48:26,080
Speaker 3: of carb.

861
00:48:26,840 --> 00:48:28,400
Speaker 4: We'll definitely make our jobs easier.

862
00:48:30,440 --> 00:48:34,120
Speaker 3: Speaking of carbs, proteins, fats, and the trend that is

863
00:48:34,200 --> 00:48:36,520
Speaker 3: everyone talking about they need to eat azilion crims of

864
00:48:36,520 --> 00:48:39,359
Speaker 3: protein per day. I do want to touch on the

865
00:48:39,640 --> 00:48:44,759
Speaker 3: protein window, which is a hot topic in my DMS.

866
00:48:44,840 --> 00:48:48,200
Speaker 3: Oftentimes we hear that you should be in taking protein

867
00:48:48,320 --> 00:48:54,080
Speaker 3: about thirty to sixty minutes post exercise, true or false false.

868
00:48:56,480 --> 00:48:59,360
Speaker 4: We just recorded. I mean, we're actually halfway through recording

869
00:48:59,360 --> 00:49:02,080
Speaker 4: what is likely going to be three hours of tape

870
00:49:02,120 --> 00:49:06,400
Speaker 4: about the recent protein craze and myths about protein, which like,

871
00:49:06,719 --> 00:49:09,959
Speaker 4: we love protein, protein is great, all macros are great.

872
00:49:10,360 --> 00:49:15,600
Speaker 4: Protein has the distinction of never having been properly demonized

873
00:49:15,600 --> 00:49:18,719
Speaker 4: by a popular diet ya protein. But also it has

874
00:49:18,800 --> 00:49:22,480
Speaker 4: led people to over emphasize it or just oversimplify the

875
00:49:22,560 --> 00:49:24,880
Speaker 4: role that it plays, and particularly when it comes to

876
00:49:24,880 --> 00:49:29,239
Speaker 4: that thirty to sixty minute window, the way that that's

877
00:49:29,320 --> 00:49:31,440
Speaker 4: kind of a myth, like you should it it is

878
00:49:31,560 --> 00:49:35,120
Speaker 4: beneficial to fuel sooner rather than later after your run.

879
00:49:35,160 --> 00:49:39,400
Speaker 4: But like think for a minute, how would our species

880
00:49:39,480 --> 00:49:44,880
Speaker 4: have survived if you literally couldn't metabolize protein thirty minutes

881
00:49:44,920 --> 00:49:49,040
Speaker 4: after having hunted the antelope? Like that is not a

882
00:49:49,080 --> 00:49:52,399
Speaker 4: species that would have like managed to crawl that far

883
00:49:52,440 --> 00:49:56,000
Speaker 4: out of the primordial goo. And so realizing that so

884
00:49:56,080 --> 00:49:58,680
Speaker 4: many of the quote unquote like hard and fast rules

885
00:49:58,719 --> 00:50:01,719
Speaker 4: we've been handed about diet, it like maybe started like

886
00:50:01,760 --> 00:50:04,239
Speaker 4: that one did as like a well intentioned guideline to

887
00:50:04,320 --> 00:50:07,680
Speaker 4: try to provoke people to eat sooner. But athletes and

888
00:50:07,920 --> 00:50:11,000
Speaker 4: people who like fitness being the type a individuals that

889
00:50:11,040 --> 00:50:13,320
Speaker 4: we tend to be. We turned it into a black

890
00:50:13,360 --> 00:50:15,400
Speaker 4: or white proposition of like, well, I didn't get I

891
00:50:15,400 --> 00:50:17,600
Speaker 4: didn't bring my shake to the gym, so I guess

892
00:50:17,640 --> 00:50:23,080
Speaker 4: I'm done with protein for the day eating. And so

893
00:50:23,280 --> 00:50:25,879
Speaker 4: often these things become like boiled down to these over

894
00:50:25,920 --> 00:50:28,640
Speaker 4: simplified narratives where it's like, yeah, if you can get

895
00:50:28,680 --> 00:50:31,680
Speaker 4: that protein thirty to sixty minutes in, awesome, you're gonna

896
00:50:31,680 --> 00:50:34,480
Speaker 4: start recovering even sooner. But your body doesn't just like

897
00:50:34,640 --> 00:50:38,560
Speaker 4: shut down and start rejecting protein at sixty minutes, Like

898
00:50:39,480 --> 00:50:45,399
Speaker 4: your body doesn't super duper understand time anyway as a construct.

899
00:50:45,480 --> 00:50:49,240
Speaker 4: But like again like realizing that you know these things

900
00:50:49,280 --> 00:50:51,839
Speaker 4: aren't hard and fast, they aren't black and white. There

901
00:50:51,880 --> 00:50:55,520
Speaker 4: is so much room for individual variation and not to

902
00:50:55,640 --> 00:50:58,759
Speaker 4: let perfect be the enemy of good enough. Speaking to

903
00:50:58,840 --> 00:51:02,200
Speaker 4: the conversation we just had about macros, So often we

904
00:51:02,360 --> 00:51:05,960
Speaker 4: are dms also are very full great job security, but

905
00:51:06,239 --> 00:51:09,400
Speaker 4: people will be like asking about like making sure to

906
00:51:09,440 --> 00:51:13,920
Speaker 4: absolutely optimize their correct percentage of omega threes on the

907
00:51:13,960 --> 00:51:16,520
Speaker 4: third Tuesday of each full moon, but they're not even

908
00:51:16,560 --> 00:51:19,520
Speaker 4: eating three meals a day, and so like really trying

909
00:51:19,560 --> 00:51:23,200
Speaker 4: to go to the basics and really nail the fundamentals,

910
00:51:23,520 --> 00:51:26,239
Speaker 4: treat yourself right in those ways. And then let's talk

911
00:51:26,280 --> 00:51:29,400
Speaker 4: about like, oh, you're eating three meals, you're getting enough protein. Awesome.

912
00:51:29,480 --> 00:51:32,600
Speaker 4: Let's get even more specific about that timing. But let's

913
00:51:32,640 --> 00:51:35,840
Speaker 4: not let perfect be the enemy of like getting in

914
00:51:35,880 --> 00:51:36,320
Speaker 4: the food.

915
00:51:36,840 --> 00:51:39,239
Speaker 2: That third full moon on a Tuesday will really get you.

916
00:51:39,239 --> 00:51:42,160
Speaker 4: You know, over time, I've never gotten it, never nailed

917
00:51:42,160 --> 00:51:42,600
Speaker 4: the window.

918
00:51:42,880 --> 00:51:46,120
Speaker 3: Poor fats, Like I feel like fats get the short

919
00:51:46,200 --> 00:51:47,760
Speaker 3: end of the stick when it comes to match bros.

920
00:51:47,840 --> 00:51:49,280
Speaker 4: Right, fats and sugar.

921
00:51:49,800 --> 00:51:52,640
Speaker 3: Yeah, you're like, proteins are the hero of macronutrients, and

922
00:51:52,680 --> 00:51:53,560
Speaker 3: I'm like, poor fats.

923
00:51:54,080 --> 00:51:57,400
Speaker 4: I know protein has been unscathed by the world, not

924
00:51:57,680 --> 00:52:02,200
Speaker 4: totally unscathed by the diet nutrition industrial complex, but surely

925
00:52:02,239 --> 00:52:04,680
Speaker 4: hasn't been through the ring or quite like fats and sugar.

926
00:52:05,120 --> 00:52:07,680
Speaker 3: Okay, so we've talked about macros, We've talked about some

927
00:52:07,719 --> 00:52:09,920
Speaker 3: of our past childhood traumas. Now before I let you

928
00:52:09,960 --> 00:52:12,080
Speaker 3: guys go today, two more topic areas that I want

929
00:52:12,120 --> 00:52:14,480
Speaker 3: to make sure we touch on quickly. You said the

930
00:52:14,480 --> 00:52:17,120
Speaker 3: buzzwords sugar, and I want to talk about why sugar

931
00:52:17,280 --> 00:52:20,080
Speaker 3: can be a good thing. How can sugar be an

932
00:52:20,080 --> 00:52:24,200
Speaker 3: instrumental and even dare I say it beneficial part of

933
00:52:24,239 --> 00:52:25,200
Speaker 3: a regular diet.

934
00:52:25,280 --> 00:52:28,120
Speaker 1: Well, I think it's important for people to. I think

935
00:52:28,160 --> 00:52:32,000
Speaker 1: people get caught up in this idea that sugar is different,

936
00:52:32,120 --> 00:52:35,759
Speaker 1: like is not a carbohydrate or something like sugar is

937
00:52:35,840 --> 00:52:40,160
Speaker 1: a carbohydrate and it can be broken down quickly and

938
00:52:40,239 --> 00:52:43,719
Speaker 1: give us energy when we are exercising, and also is

939
00:52:43,880 --> 00:52:49,120
Speaker 1: essential for other physiological functions in the body, particularly thyroid

940
00:52:49,160 --> 00:52:53,840
Speaker 1: function and hormonal production. A lot of women that I

941
00:52:53,880 --> 00:52:57,000
Speaker 1: work with that don't get a period, they aren't needing

942
00:52:57,080 --> 00:53:01,840
Speaker 1: enough carbohydrates, and that actually can cause their hypothalamis to

943
00:53:01,880 --> 00:53:04,200
Speaker 1: freak out and say, like give a signal that the

944
00:53:04,239 --> 00:53:05,880
Speaker 1: body doesn't feel safe.

945
00:53:06,120 --> 00:53:07,440
Speaker 2: So anytime that you're.

946
00:53:07,320 --> 00:53:12,000
Speaker 1: Like avoiding carbohydrates or even like avoiding fueling your training

947
00:53:12,120 --> 00:53:15,960
Speaker 1: with sugar, you are potentially setting yourself back and causing

948
00:53:16,000 --> 00:53:19,240
Speaker 1: your body to be more stressed. When if you actually

949
00:53:19,280 --> 00:53:23,759
Speaker 1: gave it sugar or carbohydrates, it could adapt to the

950
00:53:23,840 --> 00:53:27,879
Speaker 1: training stresses that you're giving it and like boost that performance.

951
00:53:28,719 --> 00:53:32,640
Speaker 3: Yeah, I'm of the mindset actually that being so strict

952
00:53:32,640 --> 00:53:36,359
Speaker 3: about cutting out sugar and carbs when I was originally

953
00:53:36,400 --> 00:53:39,000
Speaker 3: going through that weight loss back in college was a

954
00:53:39,000 --> 00:53:41,080
Speaker 3: big part of the reason why I lost my cycle

955
00:53:41,120 --> 00:53:41,680
Speaker 3: for so long.

956
00:53:41,760 --> 00:53:45,320
Speaker 4: Fascinatingly, in the research a this has never been sufficiently studied,

957
00:53:45,600 --> 00:53:48,680
Speaker 4: like it hasn't been observed in humans outside of just

958
00:53:48,719 --> 00:53:52,440
Speaker 4: like using observational studies, which pretty low quality, Like that's

959
00:53:52,520 --> 00:53:55,080
Speaker 4: not something I would make a lot of nutritional decisions

960
00:53:55,120 --> 00:53:58,799
Speaker 4: based on. But in like actual studies with rats, when

961
00:53:58,800 --> 00:54:02,160
Speaker 4: they are deprived of sugar for long periods of time,

962
00:54:02,760 --> 00:54:07,200
Speaker 4: then they start to develop brain patterns that do mimic addiction,

963
00:54:07,480 --> 00:54:11,239
Speaker 4: So that feeling of loss of control around sugar that

964
00:54:11,320 --> 00:54:13,600
Speaker 4: a lot of people do fear, and like I feel that,

965
00:54:13,640 --> 00:54:16,320
Speaker 4: Like it is scary to feel out of control around

966
00:54:16,360 --> 00:54:18,160
Speaker 4: a type of food or to have like an emotion

967
00:54:18,440 --> 00:54:20,879
Speaker 4: charge around food that you're not comfortable with. But you

968
00:54:20,920 --> 00:54:25,000
Speaker 4: actually increase that charge or you increase that addictive quality.

969
00:54:25,040 --> 00:54:28,760
Speaker 4: It's pretty different cognitively than like true addiction for many reasons.

970
00:54:28,800 --> 00:54:32,399
Speaker 4: But in the brain of mice, again imperfect, I am

971
00:54:32,400 --> 00:54:35,560
Speaker 4: not currently a mouse, so it's not a perfect analog.

972
00:54:35,680 --> 00:54:38,680
Speaker 4: But a lot of times people get scared of these

973
00:54:38,719 --> 00:54:41,640
Speaker 4: things and then they restrict them, and that actually increases

974
00:54:41,719 --> 00:54:44,600
Speaker 4: the charge they have that increases the attraction or that

975
00:54:44,680 --> 00:54:48,080
Speaker 4: increases that feeling of loss of control around these things,

976
00:54:48,360 --> 00:54:51,360
Speaker 4: as opposed to just sort of having a more healthy

977
00:54:51,400 --> 00:54:57,120
Speaker 4: and balanced understanding of these things, like sugar, particularly in

978
00:54:57,160 --> 00:55:00,800
Speaker 4: the context of like maybe even like hyper palatable foods

979
00:55:00,800 --> 00:55:04,080
Speaker 4: which are engineered to be to have an increased charge.

980
00:55:04,120 --> 00:55:07,480
Speaker 4: But when you restrict these things, that makes it so

981
00:55:07,640 --> 00:55:10,759
Speaker 4: much harder to have a healthy relationship with them. But

982
00:55:10,800 --> 00:55:12,680
Speaker 4: I think that that's like in the research, the thing

983
00:55:12,719 --> 00:55:17,280
Speaker 4: that I found totally fascinating was like sugar addiction big quotes,

984
00:55:17,280 --> 00:55:19,680
Speaker 4: because again it's an imperfect there are things that are

985
00:55:19,680 --> 00:55:23,240
Speaker 4: different about those two things only exists in a state

986
00:55:23,320 --> 00:55:25,160
Speaker 4: of like bengin restrict cycles.

987
00:55:25,360 --> 00:55:28,600
Speaker 3: And we haven't even touched on the difference between added

988
00:55:28,640 --> 00:55:30,040
Speaker 3: sugars and natural sugars.

989
00:55:30,200 --> 00:55:32,439
Speaker 4: Yeah, a thing that again, like athletes have so much

990
00:55:32,520 --> 00:55:34,439
Speaker 4: Like I mean, we've seen people try to like cut

991
00:55:34,440 --> 00:55:36,959
Speaker 4: out bananas because like they've been told that fruit toast

992
00:55:37,040 --> 00:55:40,319
Speaker 4: will kill them, or like milk because lactose will kill them.

993
00:55:40,320 --> 00:55:42,240
Speaker 4: They're getting all the toases out of their.

994
00:55:42,080 --> 00:55:44,960
Speaker 2: Diet, so many toastes, so a little time.

995
00:55:45,840 --> 00:55:48,160
Speaker 3: Well, I love giving the girls some insight as to

996
00:55:48,320 --> 00:55:50,120
Speaker 3: so they can they can feel a little bit better

997
00:55:50,200 --> 00:55:51,719
Speaker 3: about whatever it is that they want to put in

998
00:55:51,760 --> 00:55:54,719
Speaker 3: their body. And I also really appreciate that through line

999
00:55:54,719 --> 00:55:58,160
Speaker 3: in this conversation is like, start with like the foundations, right,

1000
00:55:58,280 --> 00:56:01,280
Speaker 3: make sure that you are giving your body what it needs.

1001
00:56:01,320 --> 00:56:03,440
Speaker 2: Then at least you're starting in the right direction.

1002
00:56:03,560 --> 00:56:06,640
Speaker 3: Before we get into the particulars about adding more things

1003
00:56:06,640 --> 00:56:09,920
Speaker 3: into the diet, talking about supplements, talking about going off

1004
00:56:09,960 --> 00:56:12,280
Speaker 3: the rails when we don't even have the foundations already

1005
00:56:12,560 --> 00:56:16,200
Speaker 3: exactly all right, last subject before I let you go here,

1006
00:56:16,480 --> 00:56:19,840
Speaker 3: We've got to talk about it, and that is hydration.

1007
00:56:20,440 --> 00:56:22,880
Speaker 3: I would be remiss if we didn't talk about hydration

1008
00:56:22,920 --> 00:56:25,720
Speaker 3: when we're talking about overall adequate nutrition and the importance

1009
00:56:25,760 --> 00:56:30,319
Speaker 3: of electrolytes for adequate hydration as well as specifically for

1010
00:56:30,480 --> 00:56:34,880
Speaker 3: active women. Why are electrolytes an important piece to the

1011
00:56:34,880 --> 00:56:36,640
Speaker 3: overall hydration puzzle?

1012
00:56:36,880 --> 00:56:39,120
Speaker 1: I guess we should explain what electrolytes are in case,

1013
00:56:39,160 --> 00:56:42,000
Speaker 1: let's do it. Yeah, don't understand a lot of people

1014
00:56:42,160 --> 00:56:46,880
Speaker 1: automatically go to like just sodium as their thought on electrolytes.

1015
00:56:46,920 --> 00:56:50,840
Speaker 1: But it's it can be calcium, it can be magnesium,

1016
00:56:50,960 --> 00:56:56,160
Speaker 1: potassium chloride. These charged molecules that can be lost in

1017
00:56:56,200 --> 00:57:00,520
Speaker 1: your sweat, but they also have various function in the

1018
00:57:00,560 --> 00:57:05,640
Speaker 1: body physiologically and so as in athletes, like when you're sweating,

1019
00:57:05,719 --> 00:57:09,640
Speaker 1: you have higher needs than maybe somebody that isn't doing

1020
00:57:09,640 --> 00:57:12,399
Speaker 1: any kind of exercise. And so when we look at

1021
00:57:12,400 --> 00:57:16,840
Speaker 1: electrolytes and functioning, oftentimes in the athletic context, we're looking

1022
00:57:16,880 --> 00:57:21,200
Speaker 1: at like their ability to balance, have fluid balance, and

1023
00:57:21,240 --> 00:57:26,080
Speaker 1: then also have function within like energy production within ourselves,

1024
00:57:26,200 --> 00:57:29,800
Speaker 1: et cetera. And one other piece is like absorption of

1025
00:57:29,920 --> 00:57:33,200
Speaker 1: They can help with absorption of carbohydrate from the intestine,

1026
00:57:33,200 --> 00:57:36,360
Speaker 1: so you're able to better use the nutrition that you

1027
00:57:36,440 --> 00:57:40,360
Speaker 1: might be taking in during exercise for that energy production.

1028
00:57:40,640 --> 00:57:44,080
Speaker 1: So the big one that people focus tend to focus

1029
00:57:44,160 --> 00:57:49,960
Speaker 1: on is sodium consumption during exercise. And while you know

1030
00:57:50,080 --> 00:57:53,280
Speaker 1: there could be a wide variety of audience listening to this,

1031
00:57:53,960 --> 00:57:56,760
Speaker 1: there's a lot of debate actually in the sports nutrition

1032
00:57:56,880 --> 00:58:01,240
Speaker 1: spaces to like how important like in a certain amount

1033
00:58:01,280 --> 00:58:04,720
Speaker 1: of sodium is for every hour of exercise that you're training.

1034
00:58:05,000 --> 00:58:05,760
Speaker 2: I would say, like.

1035
00:58:05,800 --> 00:58:08,760
Speaker 1: The longer you're out there, the longer you're going, like,

1036
00:58:08,880 --> 00:58:12,680
Speaker 1: the more important getting in some sodium in to help

1037
00:58:12,720 --> 00:58:17,000
Speaker 1: you with that like fluid balance and maintaining muscle contraction

1038
00:58:17,240 --> 00:58:21,760
Speaker 1: and absorption a carbohydrate that comes. And then also it's

1039
00:58:21,840 --> 00:58:25,120
Speaker 1: really important for people to understand that everyone has a

1040
00:58:25,200 --> 00:58:30,840
Speaker 1: different kind of genetic sodium sweat concentration. So you know,

1041
00:58:31,000 --> 00:58:34,920
Speaker 1: one person might not really need a thousand milligrams of

1042
00:58:34,960 --> 00:58:38,280
Speaker 1: sodium an hour, but another person might need that to

1043
00:58:38,600 --> 00:58:42,080
Speaker 1: feel good and also to be able to like avoid

1044
00:58:42,160 --> 00:58:46,200
Speaker 1: stomach cramps and bonking and like fainting and things like that.

1045
00:58:46,480 --> 00:58:50,000
Speaker 4: Yeah, particularly because on social media there's always these pretty

1046
00:58:50,040 --> 00:58:53,320
Speaker 4: like oversimplified like you should be getting a thousand milligrams

1047
00:58:53,320 --> 00:58:55,680
Speaker 4: of sodium or like I've seen recommendations about like huge

1048
00:58:55,680 --> 00:59:00,720
Speaker 4: amounts of magnesium during exercise, which whoa playing with fire

1049
00:59:00,880 --> 00:59:04,920
Speaker 4: gastro Intestinally, there there is no inherent good in doing

1050
00:59:05,120 --> 00:59:08,280
Speaker 4: more or less. What works is like what works for

1051
00:59:08,320 --> 00:59:11,880
Speaker 4: you individually. So I think figuring out what works for

1052
00:59:12,000 --> 00:59:14,880
Speaker 4: you and not becoming behold into marketing or like social

1053
00:59:14,920 --> 00:59:18,960
Speaker 4: media hype around like a particular concentration of really anything

1054
00:59:18,960 --> 00:59:19,520
Speaker 4: in your water.

1055
00:59:20,040 --> 00:59:23,600
Speaker 2: Yeah. Yeah, I a quick story here, quick sidebar.

1056
00:59:23,880 --> 00:59:27,160
Speaker 3: The first time I ever did sweat test, I was

1057
00:59:27,240 --> 00:59:31,040
Speaker 3: in Kona and I did it with the sports research

1058
00:59:31,160 --> 00:59:34,640
Speaker 3: center from Gatorade. There's a much fancier term for that,

1059
00:59:34,640 --> 00:59:37,080
Speaker 3: but I don't recall it at this moment. And so

1060
00:59:37,120 --> 00:59:40,080
Speaker 3: I had some scientists that work with Gatorade that basically

1061
00:59:40,080 --> 00:59:42,160
Speaker 3: put sweat patches on me and I had to run

1062
00:59:42,160 --> 00:59:44,760
Speaker 3: a five k and it was the only time in

1063
00:59:44,800 --> 00:59:48,120
Speaker 3: my adult life that I regretted signing a waiver because

1064
00:59:48,160 --> 00:59:50,360
Speaker 3: it was like one hundred degrees and I was like,

1065
00:59:50,640 --> 00:59:52,000
Speaker 3: am I going to make it to the end of

1066
00:59:52,000 --> 00:59:52,600
Speaker 3: the sweat hub?

1067
00:59:52,600 --> 00:59:53,680
Speaker 2: I am sure.

1068
00:59:53,960 --> 00:59:57,120
Speaker 3: The results were I was a very salty sweater is

1069
00:59:57,160 --> 00:59:59,960
Speaker 3: what we learned that day. But for those that don't

1070
01:00:00,160 --> 01:00:03,360
Speaker 3: have a field trip to Kona in there in your future,

1071
01:00:03,600 --> 01:00:06,240
Speaker 3: there are also like sweat tests that you can buy

1072
01:00:06,520 --> 01:00:09,440
Speaker 3: online and do it on your own at home and

1073
01:00:09,480 --> 01:00:12,040
Speaker 3: gain a better understanding of the consistency of your sweat.

1074
01:00:12,080 --> 01:00:13,640
Speaker 4: Yeah, I mean this is like our version of a

1075
01:00:13,680 --> 01:00:17,040
Speaker 4: fun Saturday night. We simultaneously tested three of the best

1076
01:00:17,040 --> 01:00:20,040
Speaker 4: selling sweat tests on the market to see what we

1077
01:00:20,360 --> 01:00:23,640
Speaker 4: what we liked, and what seemed the most practical and accurate.

1078
01:00:24,280 --> 01:00:26,400
Speaker 2: Okay, so give us the tea.

1079
01:00:26,880 --> 01:00:30,440
Speaker 4: We found levelin, which is a lower tech option where

1080
01:00:30,520 --> 01:00:32,919
Speaker 4: you like you just tape you tape gauze to your skin.

1081
01:00:33,000 --> 01:00:35,680
Speaker 4: You weigh yourself before and after, which can be tough

1082
01:00:35,680 --> 01:00:37,880
Speaker 4: for folks, but there's there's some ways to get around

1083
01:00:37,880 --> 01:00:41,919
Speaker 4: that we liked. Levelin we also used Nix biosensors, which

1084
01:00:41,960 --> 01:00:45,920
Speaker 4: only gives you like bulk electrolytes, which wasn't particularly helpful

1085
01:00:45,920 --> 01:00:49,080
Speaker 4: because it's nice to have that breakdown of like sodium, magnesium, potassium,

1086
01:00:49,120 --> 01:00:52,760
Speaker 4: particularly just for sodium. And then we also used a

1087
01:00:52,840 --> 01:00:56,880
Speaker 4: hydro drop hydro drop, which we did a trail run,

1088
01:00:57,040 --> 01:00:59,720
Speaker 4: so there's some Bluetooth connectivity things which may or may

1089
01:00:59,720 --> 01:01:03,760
Speaker 4: not be practical for everyone. But also liked that one.

1090
01:01:03,800 --> 01:01:06,600
Speaker 4: Though they've come out with a second generation since we tested.

1091
01:01:06,920 --> 01:01:09,800
Speaker 1: I love that there's been some updates to some of

1092
01:01:09,800 --> 01:01:13,280
Speaker 1: the sweat testing devices. And I just got off a

1093
01:01:13,320 --> 01:01:15,480
Speaker 1: call with an athlete that has the new Age Drop

1094
01:01:15,680 --> 01:01:20,120
Speaker 1: reader and it's awesome actually, Like the data is really great,

1095
01:01:20,240 --> 01:01:24,440
Speaker 1: very consistent, and so if you're looking for something that

1096
01:01:24,480 --> 01:01:27,760
Speaker 1: you would reuse and like recharge and use at home,

1097
01:01:27,840 --> 01:01:29,600
Speaker 1: I feel like that's a really great option.

1098
01:01:30,400 --> 01:01:32,000
Speaker 3: I don't know, if you were thinking about just going

1099
01:01:32,040 --> 01:01:34,440
Speaker 3: to dinner with a friend this Friday, maybe reconsider and

1100
01:01:34,480 --> 01:01:35,400
Speaker 3: do a sweat test.

1101
01:01:35,200 --> 01:01:43,480
Speaker 4: Instead, exactly, let's test. Let's do it. Entries from Zoe.

1102
01:01:43,840 --> 01:01:45,960
Speaker 2: After the sweat test is when we have the wine.

1103
01:01:46,160 --> 01:01:49,800
Speaker 3: Guys, so much fun rapping about all things nutrition with you.

1104
01:01:50,200 --> 01:01:53,000
Speaker 3: It is a very difficult task to figure out what

1105
01:01:53,120 --> 01:01:56,640
Speaker 3: to talk about in a sixty minute period, But I'm

1106
01:01:56,680 --> 01:01:59,400
Speaker 3: pretty satisfied with where we went with this, and I'm

1107
01:01:59,440 --> 01:02:02,280
Speaker 3: so thankful for your knowledge and everything that you bring

1108
01:02:02,320 --> 01:02:02,840
Speaker 3: to the mix.

1109
01:02:02,880 --> 01:02:05,320
Speaker 2: And I'm super excited to continue to.

1110
01:02:05,320 --> 01:02:08,960
Speaker 3: Follow along with you on the Your Diet Sucks podcast.

1111
01:02:09,040 --> 01:02:11,959
Speaker 3: For those that aren't following along with you just yet,

1112
01:02:12,000 --> 01:02:13,720
Speaker 3: give us the details.

1113
01:02:13,760 --> 01:02:17,440
Speaker 2: Where do they find you? On the socials, on the internets, you.

1114
01:02:17,400 --> 01:02:21,080
Speaker 4: Can find us at your Diet Sucks Pod on Instagram.

1115
01:02:21,120 --> 01:02:23,920
Speaker 4: We also have a Patreon Your Diet Sucks, and you

1116
01:02:23,960 --> 01:02:26,520
Speaker 4: can find us wherever you get your podcasts. Just look

1117
01:02:26,600 --> 01:02:29,120
Speaker 4: up your Diet Sucks. I believe we still have the

1118
01:02:29,200 --> 01:02:29,760
Speaker 4: SEO on.

1119
01:02:29,760 --> 01:02:33,440
Speaker 2: That and on Instagram. Where are you? Two girls?

1120
01:02:33,840 --> 01:02:38,520
Speaker 4: I'm met at Carrot Underscore, Flowers Underscore z and.

1121
01:02:38,600 --> 01:02:41,400
Speaker 2: I'm at Fly Nutrition three, Fly Nutrition three.

1122
01:02:41,640 --> 01:02:44,560
Speaker 3: All right, I'm over at Emilabadi and at Hurdle Podcast

1123
01:02:44,640 --> 01:02:47,640
Speaker 3: Another Hurdle concord catch you guys, next time.