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Speaker 1: Hey, Hurdler's Emily Abadi.

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Speaker 2: Here.

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Speaker 3: You are listening to another installment of Hurdle Moment from Hurdle.

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Speaker 3: On today's episode, I am talking to Ashley Rever. She

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Speaker 3: is a registered dietitian and lead nutrition scientist at Inside Tracker.

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Speaker 1: All about training.

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Speaker 3: Nutrition, what to do when you've got a big goal

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Speaker 3: on the horizon. You're cranking up the frequency the regularity

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Speaker 3: of your workouts. Maybe you're training for a marathon, and

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Speaker 3: you need to know what you should be doing when

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Speaker 3: it comes to your food intake, your hydration intake, your

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Speaker 3: electrolyte intake, your vitamins, your minerals, all the things.

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Speaker 1: We're going to get.

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Speaker 3: Into absolutely everything today. Let me tell you, it always

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Speaker 3: blows my mind when I sit down with such a

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Speaker 3: qualified expert as Ashley. Her wealth of knowledge is apparent

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Speaker 3: from the first thing she says in today's episode, and

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Speaker 3: I was just so grateful for all of her input.

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Speaker 1: I learned a lot.

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Speaker 3: We talk about the specific role that electrolytes play for

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Speaker 3: our hydration and why they are an important thing to

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Speaker 3: keep in the mix, especially when we are increasing our

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Speaker 3: regular training, and we also talk about what to have

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Speaker 3: pre workout, what to have post workout that goldilocks. As

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Speaker 3: we deem it today, nutrition amounts when it comes to

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Speaker 3: carbs and proteins and fats and what you need to

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Speaker 3: get in post training to make sure that you're taking

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Speaker 3: care of your body. You're refueling those glycogen stores, and

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Speaker 3: you're helping your muscles repair themselves.

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Speaker 1: So much goodness.

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Speaker 3: In today's episode, I did mention that she is the

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Speaker 3: lead a nutrition scientist at inside Tracker. Inside Tracker is

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Speaker 3: a new sponsor to the podcast, so welcome inside Tracker

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Speaker 3: and if you are interested in getting twenty five percent

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Speaker 3: off the entire inside Tracker store, head on over to

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Speaker 3: inside tracker dot com. Slash hurdle no code necessary. Again,

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Speaker 3: if you don't know about inside Tracker. Through their patented

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Speaker 3: analysis of blood, DNA and lifestyle, they have created a

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Speaker 3: one of a kind, science backed action plan that can

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Speaker 3: help you reach your potential for better than number performance

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Speaker 3: and a longer, healthier life. Super Stoked on this episode,

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Speaker 3: superstoked on all the take, and I know that they're

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Speaker 3: going to give you a helping hand regardless of what

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Speaker 3: your upcoming goals are. Make sure you're following along with

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Speaker 3: Hurdle over at Hurdle Podcast. I am over at Emily

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Speaker 3: Abot and I would love it if you would leave

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Speaker 3: me a voicemail and ask me any of your questions,

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Speaker 3: whether it's on this subject other subjects.

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Speaker 1: I'm all ears.

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Speaker 3: I would love to answer one of your questions in

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Speaker 3: an upcoming episode. The link to do that is in

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Speaker 3: the show notes. With that, let's get to hurdling.

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Speaker 1: Today.

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Speaker 3: I'm sitting down with Ashley Reaver. She is the lead

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Speaker 3: nutrition scientist for Inside Tracker. She's also a registered dietitian.

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Speaker 3: How you doing today?

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Speaker 2: Good? Thanks, Emily, how are you?

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Speaker 1: I'm so good.

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Speaker 3: I'm so excited that we're sitting down to do this

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Speaker 3: selfishly because I just need to soak up so much

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Speaker 3: of your knowledge at this very moment. So we're sitting

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Speaker 3: down today to talk a little bit about nutrition, specifically

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Speaker 3: when it comes to a training cycle, a lot of running,

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Speaker 3: a lot of activity, which means that, without a doubt,

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Speaker 3: we have to adjust what we're taking into our bodies.

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Speaker 2: Correct, absolutely definitely the amount as well as me be

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Speaker 2: focusing on some nutrients a little bit more specifically.

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Speaker 1: Too super important.

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Speaker 3: So we're sitting down here today and I called Ashley

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Speaker 3: into the mix because her and I had the opportunity

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Speaker 3: to chat through my inside Tracker results. Now full disclosure,

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Speaker 3: inside Tracker is a relatively new sponsor on Hurdle, but

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Speaker 3: I discovered inside Tracker, I gave it a whirl, and

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Speaker 3: this partnership came together supernaturally, and I can't even begin

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Speaker 3: to tell you how happy I am that I took

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Speaker 3: the time to do something like this. My inside Tracker

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Speaker 3: experience involved blood work a DNA swab, and then through

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Speaker 3: the app, I am able to take that information, compare

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Speaker 3: it to some of the information I have from different

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Speaker 3: fitness wearables, and get the holistic picture of what's going

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Speaker 3: on in my body, which is just something I never

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Speaker 3: did before.

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Speaker 2: Yeah, it's pretty awesome. I think most people we have

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Speaker 2: a ton of data on ourselves. But if you can't

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Speaker 2: make any insights or you can't take any actions from

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Speaker 2: all of that data, then what's the point. And that's

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Speaker 2: really the goal of insight checkers to pull together your

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Speaker 2: physiological data from wearables, data from your blood as well

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Speaker 2: as what your DNA tells us to put together an

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Speaker 2: action plan for you.

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Speaker 1: Makes sense.

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Speaker 3: So my personal action plan, and that'll stop talking about me,

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Speaker 3: is when we spoke the last time. When we connected

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Speaker 3: over the phone, we were talking a little bit about

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Speaker 3: how I had been feeling a little bit tired, and

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Speaker 3: reflected in my blood work was that my iron was

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Speaker 3: a little bit low, and so were my ferredin levels,

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Speaker 3: which made a lot of sense, and I found out

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Speaker 3: in retrospect that this is actually something that a lot

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Speaker 3: of women struggle with.

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Speaker 2: Yeah. Absolutely, and iron deficiency is the most common nutrient

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Speaker 2: deficiency in the United States. About thirty percent of premanopausal

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Speaker 2: women do not take in enough iron. Obviously, iron needs

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Speaker 2: are a bit higher if you have a regular loss

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Speaker 2: of blood, but also if you add on top of

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Speaker 2: that activity running when your foot strikes the ground, red

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Speaker 2: blood cells passing underneath your foot can rupture, then your

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Speaker 2: body has to recycle those as well as if you

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Speaker 2: don't take in a lot of iron from your diet.

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Speaker 2: For most people in the United States, red meat is

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Speaker 2: kind of the go to food for iron, although mollusks, muscles, oysters, clams,

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Speaker 2: and octopus are also a really good source of iron.

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Speaker 2: But if those two things aren't in your diet almost

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Speaker 2: on a daily basis, it is pretty difficult to get

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Speaker 2: in enough iron to meet those really high needs.

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Speaker 3: Yeah, so I've been, you know, treating myself to oysters

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Speaker 3: on the regular since our conversation. Of course, this just

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Speaker 3: being one of the recommendations that you and I spoke

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Speaker 3: about relevant to me and my needs. But I will

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Speaker 3: say that in tweaking my diet, I'm certainly starting to

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Speaker 3: feel just a little bit more energized. It could, also,

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Speaker 3: for sure, hand in hand go with the fact that

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Speaker 3: We've been a little less oppressive humidity when I've been

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Speaker 3: going out there for those longer runs lately.

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Speaker 1: For sure, for sure.

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Speaker 3: So let's bring it back around now and go through

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Speaker 3: some practical advice for anyone who is diving into a

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Speaker 3: training session. Many of my listeners right now gearing up

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Speaker 3: for fall marathons. But whether or not that is you,

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Speaker 3: the good news is that a lot of these suggestions

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Speaker 3: can just be helpful to keep in mind as we

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Speaker 3: go forward. So where would you even say is a

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Speaker 3: good place to start when it comes to taking into

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Speaker 3: account the fact that someone's activity levels are about to skyrocket?

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Speaker 2: Yeah, I think the most important place to start is

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Speaker 2: trying and just get a baseline understanding of where your

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Speaker 2: body is. Is your body even in a place to

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Speaker 2: start ramping up that training, because one thing that happens

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Speaker 2: in training is it's a big wear and tear on

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Speaker 2: your body, and if there's a deficit, you're never going

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Speaker 2: to be able to make that up while you're putting

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Speaker 2: your body under so much stress. So at the beginning

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Speaker 2: of all training blocks, you want to make sure that

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Speaker 2: you are kind of in tiptop shape. The nutrient levels

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Speaker 2: that you can control are adequate, your stress level is great,

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Speaker 2: you're sleeping well, You're not kind of ignoring some little

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Speaker 2: nagging injuries because those are just going to accumulate as

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Speaker 2: you get into this really heavy training period. I personally

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Speaker 2: like to have a baseline look under the hood, and

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Speaker 2: then it's always a great idea to take a look

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Speaker 2: under the hood a few weeks into training and just

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Speaker 2: be able to see how your body is responding. Are

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Speaker 2: you giving it enough energy in general? Did you increase

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Speaker 2: your iron during this training period enough, Like maybe you're

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Speaker 2: not taking in enough fats and that's starting to show

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Speaker 2: up in your markers as well.

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Speaker 3: And for someone that is interested in perhaps doing an

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Speaker 3: inside tracker test or perhaps even just going to their

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Speaker 3: physician and getting some more intel on what's going on

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Speaker 3: in their body. What would you say a red flag

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Speaker 3: would be, so to speak, to look out for before

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Speaker 3: undergoing a training Cyguld So.

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Speaker 2: Of all of the nutrients that we take in, there's

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Speaker 2: a good blood test for only three of them, and

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Speaker 2: that's going to be ferreton, which is kind of an

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Speaker 2: indirect marker of your iron stores. Vitamin B twelve and

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Speaker 2: vitamin D. Those are three markers that I encourage everyone

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Speaker 2: to test. If your physician will not order them, tell

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Speaker 2: them that you don't eat meat very often, then they

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Speaker 2: have probable cause to look into ordering them. Ferratin is

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Speaker 2: a protein that our body produces in response to our

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Speaker 2: iron stores. So if you have a low ferretin level,

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Speaker 2: it's a good indication that you don't have very high

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Speaker 2: iron stores. And iron while you're training is insanely important

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Speaker 2: because it's what our body uses to make hemoglobin, and

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Speaker 2: hemoglobin is what attaches to iron, transports it from our

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Speaker 2: lungs to those working muscles. Even outside of training, if

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Speaker 2: you're just feeling generally fatigued that three o'clock comes and

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Speaker 2: you need a nap most days, that's a marker that's

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Speaker 2: worth looking into. Vitamin B twelve is something that we

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Speaker 2: can only get from animal products or fortified foods, So

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Speaker 2: if you are someone that doesn't include a lot of

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Speaker 2: animal products in your diet, also feeling fatigued, maybe having

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Speaker 2: just general brain fog, that's a great one to get tested.

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Speaker 2: And then vitamin D. A lot of people are low

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Speaker 2: in vitamin D, especially if you're living in a city

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Speaker 2: where you don't often get that much sunshine. But that

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Speaker 2: was really important for athletes as well, because you know

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Speaker 2: it's often overshadowed. I'd say the role of what vitamin

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Speaker 2: D actually does is it helps to absorb calcium from

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Speaker 2: our digestive track so that we can deposit it in

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Speaker 2: our bones and use it for all of the other

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Speaker 2: things that we need calcium for. For runners, in particular,

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Speaker 2: you are putting a lot of stress on your bones.

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Speaker 2: If you don't have adequate levels of vitamin D, that's

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Speaker 2: going to increase your risk of developing a stress fracture,

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Speaker 2: especially as your training really really picks up. Those are

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Speaker 2: like three low hanging fruit. We can see what your

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Speaker 2: blood levels are. You can very quickly start taking a

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Speaker 2: supplement or making some changes to your diet to lift

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Speaker 2: those up so that you don't feel like craft during

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Speaker 2: your training as well as don't potentially injure yourself.

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Speaker 1: Right, very very important.

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Speaker 3: So it's so funny that you were saying Vitamin DM

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Speaker 3: literally sitting here with this Vitamin D vial like on

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Speaker 3: my desk that that I get from Athletic Greens, and

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Speaker 3: I put it in my coffee every single morning.

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Speaker 1: Easy, easy, easy, Okay.

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Speaker 3: So those three things super important to look out for

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Speaker 3: now you're starting to train. What would you say is

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Speaker 3: the absolute first thing that you should be mindful of

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Speaker 3: if you're going to be ramping up your activity when

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Speaker 3: it comes to your nutrition.

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Speaker 2: Calories one hundred percent. I think one thing that is

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Speaker 2: often a common trap for a lot of individuals is

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Speaker 2: not necessarily thinking about eating as a part of training overall.

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Speaker 2: If we don't take in enough calories, it's a stressor

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Speaker 2: on our body. Our body responds to that in the

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Speaker 2: same way if we have mental or emotional stress, if

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Speaker 2: we don't sleep, if we just you know, do high

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Speaker 2: intensity seven days a week not having enough calories, our

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Speaker 2: body responds the same way. It's going to increase that

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Speaker 2: stress hormone of court is all which really goes to

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Speaker 2: breaking down our muscles to release glucose. So that during activity,

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Speaker 2: we have some sort of a fuel source to get

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Speaker 2: us through that workout as well as to keep your

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Speaker 2: heart beating and your lungs breathing. So that's a super

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Speaker 2: super important thing. As those miles start racking up, you

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Speaker 2: also want to start racking up more calories and being

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Speaker 2: more strategic about where you place those calories throughout the day.

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Speaker 3: So I am like hungry constantly while I'm training. And

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Speaker 3: I always joke with my male friends because I feel

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Speaker 3: as though I gain weight while I'm training for a marathon.

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Speaker 3: But men, it's just like they can't eat enough fasten, Like,

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Speaker 3: what's going on with that?

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Speaker 1: Talk to me about that.

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Speaker 2: Well, that one I would say, I don't know necessarily

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Speaker 2: the underlying biochemistry, But that is incredibly common, and a

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Speaker 2: lot of people think that they go into training as

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Speaker 2: a way, you know, I'm going to train for this race,

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Speaker 2: and I'm gonna lose weight. In reality, most people gain weight.

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Speaker 2: You're like, the goal of your training is to be

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Speaker 2: fueled for that training. If you are losing a lot

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Speaker 2: of weight while you're t you're clearly not giving your

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Speaker 2: body the energy that it needs to be able to

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Speaker 2: support that training. Even to support that performance ultimately on

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Speaker 2: the end goal of race day. So that's a good

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Speaker 2: thing that you're you know, your body is using those

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Speaker 2: nutrients in particular, they're going to building more muscle mass

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Speaker 2: to help carry you to that, you know, crossing that

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Speaker 2: finish line someday.

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Speaker 1: I you have reinstilled my confidence in myself.

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Speaker 3: I'm no longer self conscious about the fact that I

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Speaker 3: feel as though I'm the only person gaining weight.

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Speaker 1: During marathon training. I'm doing something right.

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Speaker 2: You're the only one doing it right then.

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Speaker 1: The only one, the only one.

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Speaker 3: So aside from in taking more calories, what else should

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Speaker 3: we be mindful of in terms of perhaps where those

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Speaker 3: calories are coming from.

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Speaker 2: Sure, so I feel like the nutrition field at the moment,

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Speaker 2: or at least the nutrition landscape is just full of

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Speaker 2: like land mines everywhere at the moment. It is very

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Speaker 2: confusing for a lot of people. But when you are

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Speaker 2: doing high intensity activity like running, your body utilizes carbohydrates

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Speaker 2: for fuel. So increasing your carbohydrate intake is incredibly important. Yes,

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Speaker 2: your overall calories should increase, but that should largely be

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Speaker 2: driven by carbs as well as maybe a small increase

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Speaker 2: in your fat intake to help make up any difference there.

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Speaker 2: Your protein needs stay pretty much the same. They can

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Speaker 2: increase a little bit if you've never exercised before, but

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Speaker 2: if you're someone that's generally active all the time, your

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Speaker 2: protein needs don't increase super drastically. Those carbs. On the

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Speaker 2: other hand, when you're doing high intensity activity, about ninety

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Speaker 2: percent plus of the energy that your muscles using are

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Speaker 2: coming from carbohydrates. That doesn't mean that your body can't

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Speaker 2: utilize fat, but it is much more taxing. It utilizes

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Speaker 2: about or it requires about ten percent more oxygen to

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Speaker 2: be able to use fat for fuel than carbohydrates, and

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Speaker 2: that more oxygen translates to your breathing rate increasing, so

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Speaker 2: you feeling out of breath as well as your heart

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Speaker 2: rate increasing, so that effort feeling a lot more difficult.

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Speaker 2: If the endpoint is you running, why would you put

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Speaker 2: more stress on your body. You're already asking it to

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Speaker 2: do a lot. Why not just give it the fuel

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Speaker 2: source that it's going to be able to use the

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Speaker 2: most efficiently. There's some really cool research showing that for

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Speaker 2: marathon runners, about ninety nine percent of their energy comes

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Speaker 2: from carbohydrates. That is what the body naturally wants in

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Speaker 2: that high intensity situation. If you're going for a walk,

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Speaker 2: you're going for a hike, your body can utilize a

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Speaker 2: larger percentage of fat as fuel, but once that heart

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Speaker 2: rate gets up above seventy percent, you need those carbs.

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Speaker 2: So that's really what you want to be focusing on increasing,

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Speaker 2: including in every single meal, as well as focusing pre

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Speaker 2: workout and post workout to make sure that you're replenishing

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Speaker 2: carbs that have been used to.

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Speaker 3: And we'll double click really quick on the pre and

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Speaker 3: the post workout thing in just a second. But what's

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Speaker 3: interesting to me and what you're talking about is a

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Speaker 3: lot of people you know these days looking into different

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Speaker 3: ways of eating, like the Keto diet, a lot of fat,

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Speaker 3: no carbs. For someone who is training for a marathon,

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Speaker 3: it seems as though something like that could be a little.

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Speaker 2: Risky absolutely, And there's also you know, train what would

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Speaker 2: be train low race high is a mentality of you

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Speaker 2: train your body to use just fat and then on

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Speaker 2: race day you go, hey, I'm on carbohydrates, and in

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Speaker 2: reality that research shows that that actually sets you back

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Speaker 2: quite a bit. Your body becomes less efficient at using

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Speaker 2: that fuel source that it really wants to. There is

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Speaker 2: no performance gain from doing that. Let me repeat, no

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Speaker 2: performance gain from training without cards and then adding them

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Speaker 2: on race day. Your body doesn't know what to do

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Speaker 2: with them.

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Speaker 3: It frightens me. It's like that's saying it's like nothing

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Speaker 3: new on race day. Well, if you've completely mixed carve

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Speaker 3: from your diet and then all of a second you're like,

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Speaker 3: I'm going to eat all the carbs, it's like.

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Speaker 2: Sounds like you're going to need a rest idea.

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Speaker 1: That's exactly what it sounds like.

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Speaker 2: Yeah, And truthfully, carbs are so so key because those

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Speaker 2: glycogen stores in your muscle are stored carbohydrates. That's something

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Speaker 2: that you can also train. The more trained your muscles are,

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Speaker 2: the more carbohydrate you can store in there. And that's

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Speaker 2: another reason that weight gain might happen during marathon training

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Speaker 2: is because your muscles become better at storing energy. If

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Speaker 2: you are constantly kind of burning through those glycogen stores

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Speaker 2: that are there, because you don't have carbs in your

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Speaker 2: diet at a high enough amount, your performance is going

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Speaker 2: to suffer. Fatigue really starts to set in once those

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Speaker 2: stored carbs are gone, and then you're not giving your

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Speaker 2: body any exogenous carbs. So meaning ones that you're taking

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Speaker 2: in in a a gel or a chew or drink,

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Speaker 2: whatever that might be. It's just hard. Again, you're already

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Speaker 2: asking your body to do so much. Why are you

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Speaker 2: then going to get frustrated at your body if it's

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Speaker 2: not doing what you'd want it to do because it

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Speaker 2: doesn't have the adequate fuel to do so. Smart?

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Speaker 1: Smart.

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Speaker 3: Okay, so we touched on pre and posts. Let's start

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Speaker 3: with the pre we're gearing up for a run. Let's

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Speaker 3: say it's our weekend long run. What is something or

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Speaker 3: what are the things that we want to lean into

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Speaker 3: before leasing up and getting out there.

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Speaker 2: Yeah, so I would say this starts the night before

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Speaker 2: and trying to just make sure that you have loaded

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Speaker 2: those glycogen stores as much as possible before your overnight fast.

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Speaker 2: So the night before a long run, you want to

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Speaker 2: have a lot of carbs and I'm saying around one

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Speaker 2: hundred to one hundred and fifty grams either at that

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Speaker 2: meal or at the meal, plus something that you have

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Speaker 2: before bed. In the morning, you want to focus on

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Speaker 2: trying to replenish those as much as possible. This is

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Speaker 2: a bummer, but that's going to require you to wake

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Speaker 2: up a little earlier. Ideally you'd be up maybe an

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Speaker 2: hour and a half to two hours before that long run.

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Speaker 2: Focusing on a meal that has again a significant amount

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Speaker 2: of carbohydrates. Can be It could be toast, It could

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Speaker 2: be oats if your body responds well to that, can

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Speaker 2: be cereal, can be rice, whatever works well for your body.

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Speaker 2: And then about thirty minutes before you also want to

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Speaker 2: focus on some more simple carbs. So that could be

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Speaker 2: like a piece of fruit, could be a data ads

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Speaker 2: something like that, whatever it might be. That's a sport

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Speaker 2: right there. That's a lot of intention and a lot

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Speaker 2: of effort that is just in the preparation for you

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Speaker 2: being able to perform your best on that run. Into runs,

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Speaker 2: most people have about somewhere between forty five and seventy

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Speaker 2: five minutes of stored energy in their muscles in that

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Speaker 2: form of that glycogen. If your run is going to

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Speaker 2: be longer than seventy five minutes, you really want to

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Speaker 2: start focusing on introducing some carbs around the forty five

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Speaker 2: minute to sixty minute mark, just because again, you never

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Speaker 2: want to get to that place where those glycogen stores

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Speaker 2: are tapped and you're out of energy by the time

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Speaker 2: you feel hungry, it's too late, You've missed mark. So

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Speaker 2: forty five to sixty minutes is usually when you want

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Speaker 2: to start having some of that carb source from the outside.

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Speaker 2: And then every thirty to forty five minutes or so thereafter.

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Speaker 1: You touched on two important things just there.

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Speaker 3: The first of is the timing of the pre run

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Speaker 3: or pre race meal. You're saying an hour and a

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Speaker 3: half to two hours and following it up with something

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Speaker 3: like a piece of fruit. Closer to your start time,

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Speaker 3: I get so many DMS sensitive subject warming warning of oh.

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Speaker 1: My god, how do I not use the bathroom?

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Speaker 3: And I think again, it goes back to this timing

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Speaker 3: element and giving your body enough time to get into

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Speaker 3: whatever that you're putting into it.

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Speaker 2: YEA drink some hot water when you wake up an

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Speaker 2: hour and a half to two hours before that can

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Speaker 2: help as well. And I will say too, everyone's different,

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Speaker 2: So you know, for one person eating a banana, maybe

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Speaker 2: there's no problem. For another person eating a banana is

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Speaker 2: literally the worst thing they could do to themselves before run.

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Speaker 2: So a lot of that is just trial and error,

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Speaker 2: and that's also a great thing to take into race day.

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Speaker 2: You should have trained your body to deal with that

400
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Speaker 2: meal that you're going to have pre race, like you

401
00:20:54,440 --> 00:20:56,719
Speaker 2: should be doing all of your other runs. Again, what

402
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Speaker 2: you do on race day should not be anything that's

403
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Speaker 2: brand meal.

404
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Speaker 3: Right, And something else you touched upon was that forty

405
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Speaker 3: five to sixty minute post beginning of your exercise window

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Speaker 3: when you could consume some sort of carbohydrate. I get

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Speaker 3: a lot of people in my DMS asking me how

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Speaker 3: to fuel for something like a ten k, and my

409
00:21:16,000 --> 00:21:19,119
Speaker 3: response is always, well, you're probably not going to be

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Speaker 3: out there long enough that you're going to need to

411
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Speaker 3: bring something that someone may bring on a longer run,

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Speaker 3: let's say upward of eight to ten miles. Although I

413
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Speaker 3: totally understand and recognize, you know, we're trying to be cautious,

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Speaker 3: we're trying to be safe.

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Speaker 1: We're trying to give our bodies what they need.

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Speaker 3: You know, at that lower amount of time on your feet,

417
00:21:36,840 --> 00:21:38,720
Speaker 3: that lower amount of time out there, your body's just

418
00:21:38,760 --> 00:21:40,919
Speaker 3: not going to really need the carbohydrates like it's going

419
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Speaker 3: to need in a longer workout.

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Speaker 2: Yeah, for sure. And again I kind of like to

421
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Speaker 2: think of it if it's over seventy five minutes, like

422
00:21:46,960 --> 00:21:49,639
Speaker 2: maybe you can squeak by on those last fifteen minutes

423
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Speaker 2: running on fumes. But if it's going to go over

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Speaker 2: seventy five minutes, it's not worth it. That goes kind

425
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Speaker 2: of the same for even if it's just like a

426
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Speaker 2: shorter week day run, if you're going to be running

427
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Speaker 2: over sixty minutes, it's really worth having something fifteen to

428
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Speaker 2: twenty minutes before. If it's going to be at forty

429
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Speaker 2: five minute run, you might be able to do it

430
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Speaker 2: without eating something beforehand. But again, just focusing on that

431
00:22:12,200 --> 00:22:16,359
Speaker 2: fuel source we have based on your training, about forty

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Speaker 2: five minutes for most people, up to seventy five minutes

433
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Speaker 2: for very trained people. Of glycogen, so of energy available.

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Speaker 2: So you want to also think it's not that you

435
00:22:26,040 --> 00:22:28,600
Speaker 2: had a crappy run, it's that your muscles ran out

436
00:22:28,600 --> 00:22:30,719
Speaker 2: of fuel. So if you don't want to, you know,

437
00:22:30,760 --> 00:22:32,359
Speaker 2: if you live and die based on kind of how

438
00:22:32,400 --> 00:22:34,880
Speaker 2: you feel in the morning for your runs. Set yourself

439
00:22:34,960 --> 00:22:37,080
Speaker 2: up for success by giving your muscles what they need.

440
00:22:38,200 --> 00:22:40,720
Speaker 3: And what do you say to those individuals who are

441
00:22:40,960 --> 00:22:42,960
Speaker 3: on the interminute fasting train.

442
00:22:43,760 --> 00:22:47,320
Speaker 2: Yeah, intermittent and fastening is not the best for athletes. Truthfully,

443
00:22:48,160 --> 00:22:51,280
Speaker 2: if you are someone that wants to intermitt and fast.

444
00:22:51,280 --> 00:22:53,760
Speaker 2: I encourage you to move your workout back later into

445
00:22:53,800 --> 00:22:56,160
Speaker 2: the day where not only you can have enough fuel

446
00:22:56,280 --> 00:23:00,520
Speaker 2: before it, but also super importantly you have fuel after it.

447
00:23:01,000 --> 00:23:03,560
Speaker 2: You know, waking up doing a six mile run and

448
00:23:03,560 --> 00:23:06,320
Speaker 2: then not eating for four hours is not good for you.

449
00:23:07,160 --> 00:23:09,800
Speaker 2: One thing that I love, love, love to remind people

450
00:23:09,880 --> 00:23:11,760
Speaker 2: is that just because you don't give it to your

451
00:23:11,760 --> 00:23:14,760
Speaker 2: body doesn't mean that your body doesn't need it. So

452
00:23:14,800 --> 00:23:17,600
Speaker 2: what your body does to replace its glycogen stores if

453
00:23:17,640 --> 00:23:20,680
Speaker 2: you don't provide it glucose or carbohydrates to do that,

454
00:23:21,119 --> 00:23:24,000
Speaker 2: as it goes to breaking down your muscles, the glucogenic

455
00:23:24,000 --> 00:23:27,879
Speaker 2: amino acids in your muscles that can become glucose become glucose,

456
00:23:28,240 --> 00:23:31,360
Speaker 2: and then your body puts those into storage's glycogen So

457
00:23:31,400 --> 00:23:34,920
Speaker 2: it's very counterintuitive to be trying to train to improve

458
00:23:34,960 --> 00:23:38,760
Speaker 2: your performance but not also supporting it with nutrition, because

459
00:23:38,760 --> 00:23:42,160
Speaker 2: when that nutrition piece isn't there, you're breaking down some

460
00:23:42,240 --> 00:23:44,920
Speaker 2: of those gains that you just tried to make. So

461
00:23:44,960 --> 00:23:48,000
Speaker 2: it's a I won't say a no brainer because it's

462
00:23:48,080 --> 00:23:50,080
Speaker 2: very confusing. There's a ton of stuff out there, but

463
00:23:50,119 --> 00:23:53,240
Speaker 2: if you actually like stop to think about what these

464
00:23:53,280 --> 00:23:56,120
Speaker 2: different inputs are doing to your body at different times.

465
00:23:56,440 --> 00:23:58,879
Speaker 2: You want to make sure you're maximizing the stressors that

466
00:23:58,880 --> 00:24:01,359
Speaker 2: you're putting on the body. You're going to maximize the

467
00:24:01,560 --> 00:24:04,840
Speaker 2: outcomes of whatever type of stressor that you're doing, so,

468
00:24:04,840 --> 00:24:06,679
Speaker 2: in this case a run, you want to get the

469
00:24:06,720 --> 00:24:09,520
Speaker 2: most benefits from a run, you have to have nutrition

470
00:24:09,640 --> 00:24:10,719
Speaker 2: that also supports them.

471
00:24:11,200 --> 00:24:14,840
Speaker 3: So you're also insinuating that by not providing your muscles

472
00:24:14,880 --> 00:24:17,720
Speaker 3: with the fuel that they need, you're certainly more prone

473
00:24:17,760 --> 00:24:18,200
Speaker 3: to injury.

474
00:24:18,320 --> 00:24:22,520
Speaker 2: Absolutely absolutely. And one more thing with that intermitt and

475
00:24:22,520 --> 00:24:28,000
Speaker 2: fasting too. Again, eating is a key component of that training.

476
00:24:28,119 --> 00:24:31,359
Speaker 2: If you are arbitrarily restricting the amount of hours in

477
00:24:31,400 --> 00:24:34,200
Speaker 2: the day that you can reach that calorie need, there's

478
00:24:34,200 --> 00:24:36,600
Speaker 2: a good chance you're not going to do it. That's

479
00:24:36,640 --> 00:24:38,960
Speaker 2: also going to have a big impact on your performance.

480
00:24:39,000 --> 00:24:42,240
Speaker 2: So you have to kind of be weighing what your

481
00:24:42,320 --> 00:24:45,240
Speaker 2: ultimate goal is. Is it performance great? Is it weight

482
00:24:45,280 --> 00:24:48,560
Speaker 2: loss in a bikini competition? Okay, then it's not performance.

483
00:24:48,600 --> 00:24:51,400
Speaker 2: So don't be upset when your performance suffers because that's

484
00:24:51,480 --> 00:24:53,000
Speaker 2: not where you're focusing.

485
00:24:53,520 --> 00:24:56,480
Speaker 3: Right, And I would also advise it as I'm sure

486
00:24:56,480 --> 00:24:58,959
Speaker 3: that you would as well, regardless of what your goals are.

487
00:24:59,000 --> 00:25:01,800
Speaker 3: If you're at any point thinking about taking on a

488
00:25:01,840 --> 00:25:05,120
Speaker 3: different type of training routine or completely switching up your diet,

489
00:25:05,160 --> 00:25:08,040
Speaker 3: then it can be super helpful for you to consult

490
00:25:08,040 --> 00:25:10,359
Speaker 3: one on one with an expert in your area, whether

491
00:25:10,400 --> 00:25:13,199
Speaker 3: that be a physician or registered dietitian or someone that

492
00:25:13,240 --> 00:25:15,439
Speaker 3: can really give you that personalized advice.

493
00:25:15,520 --> 00:25:19,600
Speaker 2: Yeah. Absolutely, And most individuals can see a dietitian on

494
00:25:19,720 --> 00:25:22,760
Speaker 2: their health insurance and it's covered as a preventative visit.

495
00:25:24,040 --> 00:25:25,960
Speaker 2: Look it up. I'm sure they'll be happy to walk

496
00:25:25,960 --> 00:25:27,720
Speaker 2: you through it, and it can save you a lot

497
00:25:27,760 --> 00:25:32,480
Speaker 2: of frustration and heartbreak if your training doesn't end up

498
00:25:32,600 --> 00:25:34,480
Speaker 2: as you would hope it that it does. You know,

499
00:25:34,520 --> 00:25:36,240
Speaker 2: if you're putting in so much effort and it doesn't

500
00:25:36,240 --> 00:25:38,520
Speaker 2: pay off on race day, it could just be because

501
00:25:38,520 --> 00:25:40,679
Speaker 2: there's a couple tweaks and your nutrition that needed to

502
00:25:40,680 --> 00:25:46,000
Speaker 2: be there.

503
00:25:49,359 --> 00:25:52,160
Speaker 3: Taking a break from today's episode to give some love

504
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506
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507
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508
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509
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510
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511
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512
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517
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524
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525
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529
00:27:22,400 --> 00:27:24,120
Speaker 3: we want to make sure that we get into as

530
00:27:24,160 --> 00:27:27,719
Speaker 3: well is the post workout window as well. You had

531
00:27:27,760 --> 00:27:31,200
Speaker 3: touched upon it when you were just discussing interminute fasting.

532
00:27:31,359 --> 00:27:34,119
Speaker 3: That as detrimental as it could be perhaps to not

533
00:27:34,160 --> 00:27:36,040
Speaker 3: eat before a long run, it could be even more

534
00:27:36,080 --> 00:27:38,560
Speaker 3: detrimental to not give your body what it needs afterward

535
00:27:38,600 --> 00:27:41,159
Speaker 3: if you're in that window. So let's talk about the

536
00:27:41,280 --> 00:27:45,040
Speaker 3: post run window and what kind of the goldilocks amount

537
00:27:45,240 --> 00:27:47,760
Speaker 3: of whatnot we should be reaching for.

538
00:27:48,040 --> 00:27:51,919
Speaker 2: Yeah, so I think that there's some I think a

539
00:27:51,960 --> 00:27:53,720
Speaker 2: long time the school of thought was that you wanted

540
00:27:53,760 --> 00:27:56,119
Speaker 2: to get a post workout meal within forty five minutes

541
00:27:56,160 --> 00:27:58,919
Speaker 2: after any type of workout that you did, and I

542
00:27:59,000 --> 00:28:03,600
Speaker 2: one hundred percent still recommend that to my athletes or

543
00:28:03,640 --> 00:28:06,800
Speaker 2: to inside Tracker users. But there's now research that shows

544
00:28:06,800 --> 00:28:09,240
Speaker 2: that that forty five minute window isn't quite as rigid.

545
00:28:09,960 --> 00:28:12,160
Speaker 2: You can have protein throughout the rest of the day

546
00:28:12,240 --> 00:28:15,199
Speaker 2: that's going to help support that muscle protein synthesis, so

547
00:28:15,280 --> 00:28:20,640
Speaker 2: your body removing damaged muscles, replacing muscle, fiber replacing that muscle,

548
00:28:20,720 --> 00:28:24,840
Speaker 2: and also building new muscle. But I like to focus

549
00:28:24,880 --> 00:28:27,840
Speaker 2: on that forty five minute window right after a run

550
00:28:27,920 --> 00:28:30,320
Speaker 2: because it then becomes so much easier for you to

551
00:28:30,359 --> 00:28:32,720
Speaker 2: get in the amount of energy that you need for

552
00:28:32,760 --> 00:28:36,400
Speaker 2: the rest of the day. So a goldilock situation, ideally

553
00:28:36,400 --> 00:28:39,120
Speaker 2: there's going to be about a three to one ratio

554
00:28:39,240 --> 00:28:43,240
Speaker 2: of grams of carbs to grams of protein. The calculation there,

555
00:28:43,280 --> 00:28:46,640
Speaker 2: I believe is point three grams per kilogram of protein.

556
00:28:46,920 --> 00:28:50,200
Speaker 2: For most of us, that's probably between twenty to thirty

557
00:28:50,200 --> 00:28:52,880
Speaker 2: five grams of protein. So then you want times that

558
00:28:52,920 --> 00:28:54,800
Speaker 2: by three, and that's how many grams of carbs you

559
00:28:54,840 --> 00:28:56,000
Speaker 2: want to have at the same time.

560
00:28:56,200 --> 00:28:58,000
Speaker 1: When you break it down like that, it just sounds

561
00:28:58,040 --> 00:28:58,560
Speaker 1: so easy.

562
00:28:58,720 --> 00:29:01,080
Speaker 2: So let's just say it's twenty five grams of protein

563
00:29:01,160 --> 00:29:03,720
Speaker 2: and seventy five grams of carbs. Is ideally what you

564
00:29:03,760 --> 00:29:06,560
Speaker 2: can have within an hour after your workout.

565
00:29:06,800 --> 00:29:10,200
Speaker 3: The sentence within an hour of your workout, like the

566
00:29:10,280 --> 00:29:13,840
Speaker 3: workout bulk or what that workout consists of, can vary

567
00:29:13,880 --> 00:29:16,800
Speaker 3: so greatly. So how how does that shift for someone

568
00:29:16,800 --> 00:29:19,800
Speaker 3: that maybe like just did a weightlifting session versus someone

569
00:29:19,800 --> 00:29:21,240
Speaker 3: that's going out for a two hour long run.

570
00:29:21,320 --> 00:29:24,840
Speaker 2: Yeah, so our focus with endurance is going to be

571
00:29:24,880 --> 00:29:27,920
Speaker 2: replacing that glycogen that we use during the run, So

572
00:29:28,000 --> 00:29:31,160
Speaker 2: your carbs are going to be a lot higher. Weightlifting,

573
00:29:31,760 --> 00:29:35,160
Speaker 2: certainly you can still use some carbohydrates, but it's pretty

574
00:29:35,200 --> 00:29:38,880
Speaker 2: it's lower intensity if you're just focusing on weightlifting, if

575
00:29:38,880 --> 00:29:41,440
Speaker 2: you're doing CrossFit and it's you know, burpies and jump

576
00:29:41,560 --> 00:29:44,200
Speaker 2: ropes and stuff that's pretty high intensity, so you still

577
00:29:44,240 --> 00:29:46,640
Speaker 2: are going to want to focus on replacing those carbs.

578
00:29:47,560 --> 00:29:49,480
Speaker 2: If you're just going to do like a low key

579
00:29:49,560 --> 00:29:52,720
Speaker 2: strength training session, a one to one ratio or a

580
00:29:52,760 --> 00:29:55,880
Speaker 2: one to two ratio is probably enough. So twenty five

581
00:29:55,880 --> 00:29:58,480
Speaker 2: grams of protein and twenty five to fifty grams of

582
00:29:58,520 --> 00:30:01,520
Speaker 2: carbs for weight training, but for that endurance, that three

583
00:30:01,520 --> 00:30:04,000
Speaker 2: to one ratio is really really what you want because,

584
00:30:04,120 --> 00:30:06,480
Speaker 2: especially if you have another training session the next day,

585
00:30:07,360 --> 00:30:09,800
Speaker 2: you're going to depend on those glycogen stores to be

586
00:30:09,920 --> 00:30:12,080
Speaker 2: there and be ready for you in the morning, and

587
00:30:12,160 --> 00:30:14,960
Speaker 2: you want to take advantage of your muscles essentially being

588
00:30:15,040 --> 00:30:19,080
Speaker 2: vacuums in the post workout window to really absorb as

589
00:30:19,160 --> 00:30:22,280
Speaker 2: much of that glucose as possible so it's there for

590
00:30:22,320 --> 00:30:24,840
Speaker 2: you the next day. Certainly, what you eat throughout the

591
00:30:24,840 --> 00:30:27,960
Speaker 2: rest of the day is also important, though, so that

592
00:30:27,960 --> 00:30:30,320
Speaker 2: doesn't mean you go low carb the rest of the day.

593
00:30:30,360 --> 00:30:33,640
Speaker 2: I think this is another big misconception. If you again

594
00:30:33,720 --> 00:30:36,160
Speaker 2: are going low carb It doesn't mean that your body

595
00:30:36,200 --> 00:30:39,760
Speaker 2: doesn't require carbohydrates. Your body's going to use those carbs

596
00:30:39,760 --> 00:30:42,840
Speaker 2: stored in your muscles to get you through the rest

597
00:30:42,840 --> 00:30:45,080
Speaker 2: of the day. So in the morning when you wake up,

598
00:30:45,440 --> 00:30:47,440
Speaker 2: there's no carbs there for your muscles to be able

599
00:30:47,520 --> 00:30:50,520
Speaker 2: to use as fuel. So keeping those carbs throughout the

600
00:30:50,560 --> 00:30:52,840
Speaker 2: rest of the day as well to not only protect

601
00:30:53,120 --> 00:30:55,080
Speaker 2: the carbs that you're starting to you know that are

602
00:30:55,080 --> 00:30:57,320
Speaker 2: in your muscle, but also to help build those up

603
00:30:57,680 --> 00:31:00,400
Speaker 2: because that's really what you're depending on the next day,

604
00:31:00,960 --> 00:31:03,600
Speaker 2: especially if you don't eat anything before you run.

605
00:31:04,480 --> 00:31:08,240
Speaker 3: Right, Okay, So then give me some like staple examples

606
00:31:08,400 --> 00:31:11,840
Speaker 3: of a good post run meal.

607
00:31:13,080 --> 00:31:15,000
Speaker 2: So I will say it can be a meal or

608
00:31:15,040 --> 00:31:18,120
Speaker 2: it can be a snack or protein shake type thing.

609
00:31:18,200 --> 00:31:20,920
Speaker 2: It doesn't matter. If you hate protein shakes, great, have

610
00:31:21,080 --> 00:31:23,040
Speaker 2: a meal way so you can get twenty five grams

611
00:31:23,040 --> 00:31:26,960
Speaker 2: of protein. It could be like four ounces of meat,

612
00:31:27,240 --> 00:31:30,560
Speaker 2: four ounces of high protein tofu, four ounces of fish.

613
00:31:31,000 --> 00:31:33,240
Speaker 2: You could do it with beans, although it would be

614
00:31:33,280 --> 00:31:36,760
Speaker 2: a lot of beans. You definitely do it vegetarian. It

615
00:31:36,800 --> 00:31:41,840
Speaker 2: could be a smoothie with some protein powder in it.

616
00:31:41,840 --> 00:31:44,320
Speaker 2: It could be a smoothie with hemp seeds and soy

617
00:31:44,360 --> 00:31:46,400
Speaker 2: milk in it, with a ton of fruit. You can

618
00:31:46,480 --> 00:31:48,840
Speaker 2: have two pieces of toast and peanut butter to get

619
00:31:48,880 --> 00:31:51,360
Speaker 2: you to twenty grams of protein. And then you got

620
00:31:51,360 --> 00:31:54,480
Speaker 2: to find you probably have to find forty extra grams

621
00:31:54,480 --> 00:31:56,680
Speaker 2: of carbs, so put a banana on it and have

622
00:31:56,840 --> 00:31:59,680
Speaker 2: some apple on the side. And again, if you're going

623
00:31:59,720 --> 00:32:01,920
Speaker 2: for a meal, you know, just thinking about how you

624
00:32:01,920 --> 00:32:04,479
Speaker 2: can get to seventy five grams. That's about like a

625
00:32:04,520 --> 00:32:06,920
Speaker 2: cup of rice and maybe half a sweet potato or

626
00:32:06,920 --> 00:32:07,640
Speaker 2: something like that.

627
00:32:08,480 --> 00:32:12,080
Speaker 3: So you're saying the like obscene excitement I get to

628
00:32:12,120 --> 00:32:14,280
Speaker 3: like go to the diner and just like stuff.

629
00:32:14,360 --> 00:32:17,040
Speaker 1: My face might be a little excessive, Not.

630
00:32:16,920 --> 00:32:20,120
Speaker 2: Really, I mean that would be a perfect ideal ratio

631
00:32:20,240 --> 00:32:22,760
Speaker 2: of twenty five grams of protein to seventy five grams

632
00:32:22,760 --> 00:32:25,120
Speaker 2: of carbs. If you went a little higher on carbs,

633
00:32:25,160 --> 00:32:27,640
Speaker 2: Like your muscles aren' gonna be upset about it, especially

634
00:32:27,640 --> 00:32:29,400
Speaker 2: again if you have that training run coming up the

635
00:32:29,400 --> 00:32:31,200
Speaker 2: next day. That's only going to benefit your run the

636
00:32:31,200 --> 00:32:31,800
Speaker 2: next morning.

637
00:32:32,720 --> 00:32:33,840
Speaker 1: Got you? Got you? Okay?

638
00:32:33,880 --> 00:32:36,240
Speaker 3: So we've talked about free We've talked about posts, We've

639
00:32:36,240 --> 00:32:38,480
Speaker 3: talked about the bio markers or the things that we

640
00:32:38,480 --> 00:32:42,080
Speaker 3: should look for when we're talking about perhaps getting bloodwork

641
00:32:42,080 --> 00:32:45,360
Speaker 3: done before you start a training cycle. Is there anything

642
00:32:45,400 --> 00:32:47,760
Speaker 3: else that we should be mindful of well when it

643
00:32:47,840 --> 00:32:55,200
Speaker 3: comes to just overall nutrition during this prolonged period of regular, frequent,

644
00:32:55,560 --> 00:32:56,920
Speaker 3: intense exercise.

645
00:32:57,080 --> 00:32:59,440
Speaker 2: Yeah, Well, one thing we haven't touched on yet nutrition

646
00:32:59,560 --> 00:33:02,840
Speaker 2: rise is all is definitely electrolytes. Electrolytes. What they do

647
00:33:02,920 --> 00:33:05,560
Speaker 2: is essentially, once you sweat, you lose a lot of

648
00:33:05,600 --> 00:33:09,280
Speaker 2: water in a really small percentage of electrolytes that's mostly sodium.

649
00:33:09,440 --> 00:33:12,520
Speaker 2: As you are refueling. If you only take in water,

650
00:33:12,600 --> 00:33:15,680
Speaker 2: it's going to take your body a lot longer to rehydrate,

651
00:33:15,760 --> 00:33:18,720
Speaker 2: and that's because without those electrolytes, that water you take

652
00:33:18,760 --> 00:33:21,160
Speaker 2: it in and you basically pee it right out. Your

653
00:33:21,200 --> 00:33:24,320
Speaker 2: body is looking for a balance between water and sodium.

654
00:33:24,720 --> 00:33:29,080
Speaker 2: So replenishing fluids after a tough run, especially if it's

655
00:33:29,280 --> 00:33:31,960
Speaker 2: humid and hot and you're sweating a lot, you want

656
00:33:32,000 --> 00:33:34,360
Speaker 2: to make sure that you do have some electrolytes there.

657
00:33:36,160 --> 00:33:39,320
Speaker 2: Monitoring your pea color is definitely a great thing to do.

658
00:33:39,880 --> 00:33:42,880
Speaker 2: If you're not taking multi vitamins or any type of

659
00:33:42,920 --> 00:33:47,120
Speaker 2: B complex, those will definitely turn your pea bright yellow

660
00:33:47,120 --> 00:33:50,640
Speaker 2: and it'll be really difficult to tell if you're hydrated enough.

661
00:33:51,080 --> 00:33:55,760
Speaker 2: But just like not expecting just drinking water to be enough,

662
00:33:55,840 --> 00:33:57,840
Speaker 2: you do want to have some electrolytes there to help

663
00:33:57,840 --> 00:34:00,520
Speaker 2: you replenish. And it makes sense if you're running in

664
00:34:00,560 --> 00:34:03,320
Speaker 2: the summertime every single day and you're just sweating on

665
00:34:03,360 --> 00:34:05,760
Speaker 2: the subway, might make sense to throw on an extra

666
00:34:05,800 --> 00:34:11,040
Speaker 2: electrolyte tab just because anyways, non nutrition related, I'd also

667
00:34:11,120 --> 00:34:12,840
Speaker 2: just want to put in a plug for sleep and

668
00:34:12,920 --> 00:34:16,200
Speaker 2: stress management, same thing that your body does if it

669
00:34:16,239 --> 00:34:20,279
Speaker 2: doesn't have enough energy. If you are constantly stressed out,

670
00:34:20,600 --> 00:34:22,920
Speaker 2: you're a type a person. You're in a fight with

671
00:34:23,120 --> 00:34:26,360
Speaker 2: so and so, you are always running very close to

672
00:34:26,400 --> 00:34:30,000
Speaker 2: a deadline, whatever that might be. Our body responds the

673
00:34:30,080 --> 00:34:34,319
Speaker 2: exact same way to being chased by a lion. Just

674
00:34:34,360 --> 00:34:36,799
Speaker 2: because our stressors are different, it doesn't mean that our

675
00:34:36,800 --> 00:34:40,560
Speaker 2: body is no longer hardwired to respond by breaking down

676
00:34:40,600 --> 00:34:43,400
Speaker 2: our muscles to create that fuel source of glucose so

677
00:34:43,440 --> 00:34:47,560
Speaker 2: that we can outrun whatever is chasing us. If you

678
00:34:47,640 --> 00:34:51,000
Speaker 2: have a rough night sleep, you are going to benefit

679
00:34:51,080 --> 00:34:53,880
Speaker 2: from sleeping an extra hour and not going out for

680
00:34:53,880 --> 00:34:55,600
Speaker 2: a run. For that hour, and I think that that

681
00:34:55,680 --> 00:34:58,160
Speaker 2: takes kind of an emotional intelligence that a lot of

682
00:34:58,160 --> 00:35:01,480
Speaker 2: people don't want to dig into. It's easy just to

683
00:35:01,520 --> 00:35:03,960
Speaker 2: try and plow through it. But also, if you have

684
00:35:04,080 --> 00:35:07,399
Speaker 2: like super high stress day at work, probably a better

685
00:35:07,440 --> 00:35:09,400
Speaker 2: workout in the evening is going to just be some

686
00:35:09,520 --> 00:35:12,560
Speaker 2: stretching in some yoga instead of you adding more stress

687
00:35:12,600 --> 00:35:15,120
Speaker 2: to your body by pushing yourself through a run that

688
00:35:15,200 --> 00:35:17,880
Speaker 2: you're you don't have the capacity to handle.

689
00:35:18,840 --> 00:35:21,200
Speaker 3: I actually think that that's probably been one of my

690
00:35:21,600 --> 00:35:25,239
Speaker 3: favorite things about wearing a whoop strap, is that I

691
00:35:25,440 --> 00:35:28,440
Speaker 3: have seen stress on my I'll wake up maybe I

692
00:35:28,480 --> 00:35:31,040
Speaker 3: had a rough night the night before, whatever about like

693
00:35:31,080 --> 00:35:33,000
Speaker 3: waking up and being quote unquote in the red. But

694
00:35:33,440 --> 00:35:36,600
Speaker 3: I could then not really work out throughout the day,

695
00:35:36,840 --> 00:35:40,000
Speaker 3: not do what I would deem to be anything super intense,

696
00:35:40,040 --> 00:35:43,000
Speaker 3: but just be stressed and like feel like, oh my god,

697
00:35:43,040 --> 00:35:44,640
Speaker 3: I have to catch up on all this stuff, and

698
00:35:44,680 --> 00:35:45,880
Speaker 3: at the end of the day, I'll have such a

699
00:35:45,960 --> 00:35:49,799
Speaker 3: high strain score even though I wasn't doing a lot

700
00:35:49,840 --> 00:35:51,000
Speaker 3: of the things that I would normally do.

701
00:35:51,080 --> 00:35:52,879
Speaker 1: I didn't go out for that four or five mile run.

702
00:35:52,920 --> 00:35:55,120
Speaker 3: I didn't, you know, run errands all over the place,

703
00:35:55,120 --> 00:35:57,520
Speaker 3: all this stuff, and my body is still stressed.

704
00:35:57,680 --> 00:35:59,480
Speaker 1: So I think what you're saying here.

705
00:35:59,360 --> 00:36:01,560
Speaker 3: Again about that, you know, level of as you put it,

706
00:36:01,640 --> 00:36:04,839
Speaker 3: like emotional intelligence. Sometimes to be like all right, like

707
00:36:05,280 --> 00:36:07,759
Speaker 3: you need to kind of like we have to have

708
00:36:07,800 --> 00:36:08,400
Speaker 3: a word.

709
00:36:08,200 --> 00:36:11,280
Speaker 2: Here, you know, we'd test CORTI is all at Insight Tracker,

710
00:36:11,280 --> 00:36:14,400
Speaker 2: and that's the marker that made me want to work there. Truthfully,

711
00:36:14,640 --> 00:36:17,319
Speaker 2: I've always been a stress small type a person, but

712
00:36:17,360 --> 00:36:19,920
Speaker 2: it wasn't until I could see an objective data point

713
00:36:20,000 --> 00:36:22,640
Speaker 2: of what my brain was doing to my body that

714
00:36:22,760 --> 00:36:26,319
Speaker 2: I actually started putting effort into changing that. And I

715
00:36:26,360 --> 00:36:28,800
Speaker 2: think that that's such an important connection of just because

716
00:36:28,840 --> 00:36:30,840
Speaker 2: it's in your brain does not mean that it doesn't

717
00:36:30,880 --> 00:36:31,720
Speaker 2: impact your body.

718
00:36:32,640 --> 00:36:34,919
Speaker 3: A little unrelated to the broader topic that we're talking

719
00:36:34,920 --> 00:36:37,400
Speaker 3: about here, but what changes did you make to navigate

720
00:36:37,440 --> 00:36:38,800
Speaker 3: your high cortisol levels?

721
00:36:39,080 --> 00:36:42,080
Speaker 2: One of the first things that well, after stressing about it,

722
00:36:42,800 --> 00:36:47,200
Speaker 2: then I started to naturally to dig in. One big

723
00:36:47,280 --> 00:36:49,960
Speaker 2: change that I meant. I read a book called ten

724
00:36:50,000 --> 00:36:54,960
Speaker 2: Percent Happier, which is about meditation. I don't truth I

725
00:36:54,960 --> 00:36:59,000
Speaker 2: don't meditate a ton, but it helped me reframe how

726
00:36:59,040 --> 00:37:01,279
Speaker 2: I think I spoke to my allowed me to put

727
00:37:01,320 --> 00:37:03,400
Speaker 2: a little bit of distance between me and my thoughts,

728
00:37:03,400 --> 00:37:06,000
Speaker 2: and that's really what I think meditation is. Anyway that

729
00:37:06,040 --> 00:37:08,279
Speaker 2: you can give your brain a break from you is

730
00:37:08,480 --> 00:37:12,239
Speaker 2: very very helpful. That was just a huge shift. I

731
00:37:12,239 --> 00:37:14,319
Speaker 2: also because I worked at Inside Tracker, which did a

732
00:37:14,320 --> 00:37:16,920
Speaker 2: ton of research on all markers. I stopped birth control

733
00:37:16,960 --> 00:37:19,560
Speaker 2: because that was something that was jacking out my cortisol.

734
00:37:20,040 --> 00:37:22,279
Speaker 2: And cortisol's kind of like a chicken or the egg

735
00:37:22,480 --> 00:37:25,200
Speaker 2: in the sense where if you have a high cortisol level,

736
00:37:25,520 --> 00:37:28,160
Speaker 2: you feel more frazzled. If you feel more frazzled, your

737
00:37:28,160 --> 00:37:31,239
Speaker 2: cortisol level is probably going to increase. So it's just

738
00:37:31,320 --> 00:37:35,319
Speaker 2: kind of like a vicious cycle of that. I I

739
00:37:35,320 --> 00:37:37,799
Speaker 2: also am just nicer to myself. It's not worth it.

740
00:37:38,120 --> 00:37:41,000
Speaker 2: Nobody else remembers that I spelled vacuum wrong in the

741
00:37:41,040 --> 00:37:43,319
Speaker 2: third grade. I don't need to think about it every

742
00:37:43,400 --> 00:37:44,479
Speaker 2: night before I get a bit.

743
00:37:45,320 --> 00:37:50,240
Speaker 3: The facts facts to rewind and go back to our conversation.

744
00:37:50,680 --> 00:37:53,200
Speaker 3: We did touch on electrolytes, but what we haven't talked

745
00:37:53,280 --> 00:37:56,759
Speaker 3: upon about yet just but what we haven't fully talked

746
00:37:56,760 --> 00:37:59,640
Speaker 3: about yet is just a broader sense of hydration. So

747
00:38:00,160 --> 00:38:03,320
Speaker 3: I know hydration important all the time. We're all working

748
00:38:03,360 --> 00:38:07,080
Speaker 3: on it. We're all forever working hydration progress, but especially

749
00:38:07,160 --> 00:38:11,880
Speaker 3: during training. If you had to give a goal amount

750
00:38:11,960 --> 00:38:14,799
Speaker 3: of hydration, where are we going well?

751
00:38:14,840 --> 00:38:17,920
Speaker 2: For every person, A good baseline is taking your body

752
00:38:17,920 --> 00:38:21,160
Speaker 2: weight in pounds and dividing it by two. That's just

753
00:38:21,239 --> 00:38:23,920
Speaker 2: to be alive. A great way that you can figure

754
00:38:23,960 --> 00:38:27,600
Speaker 2: out your sweat rate when you're exercising. An easy sweat

755
00:38:27,600 --> 00:38:29,400
Speaker 2: test that you can do is get on a bike.

756
00:38:30,440 --> 00:38:32,759
Speaker 2: If you have it in your house, that's great. Weigh

757
00:38:32,800 --> 00:38:36,040
Speaker 2: yourself before, ride it for thirty minutes to an hour,

758
00:38:36,239 --> 00:38:40,279
Speaker 2: weigh yourself afterwards. That's going to tell you in ounces

759
00:38:40,800 --> 00:38:43,920
Speaker 2: how much water your body typically loses in a thirty

760
00:38:43,960 --> 00:38:46,759
Speaker 2: minute or an hour ratio. So if you lose a

761
00:38:46,760 --> 00:38:50,600
Speaker 2: pound in an hour, you should drink at least sixteen

762
00:38:50,680 --> 00:38:54,879
Speaker 2: ounces for each hour that you're active. I think most

763
00:38:54,880 --> 00:38:57,200
Speaker 2: of us know if we're salty sweaters or if we're

764
00:38:57,280 --> 00:39:00,359
Speaker 2: high sweaters. If you're somebody that finishes around in your

765
00:39:00,400 --> 00:39:03,360
Speaker 2: coated and white flaky stuff, you probably really want to

766
00:39:03,400 --> 00:39:06,680
Speaker 2: put more sodium in there than you expect. And that

767
00:39:06,760 --> 00:39:11,399
Speaker 2: hydration piece is also super key. This is another thing

768
00:39:11,440 --> 00:39:13,920
Speaker 2: that if you start a run dehydrated, you're never going

769
00:39:14,000 --> 00:39:16,640
Speaker 2: to make it up. So heading into a run or

770
00:39:16,680 --> 00:39:20,160
Speaker 2: a race absolutely as hydrated as possible. You don't want

771
00:39:20,160 --> 00:39:23,440
Speaker 2: to overdo it, but you want to dehydrated is super key.

772
00:39:23,840 --> 00:39:26,160
Speaker 2: If you think about what hydration is in our body,

773
00:39:26,200 --> 00:39:30,400
Speaker 2: it's our blood volume. So if you are running and

774
00:39:30,440 --> 00:39:33,920
Speaker 2: you're dehydrated, you have less blood in your body. And

775
00:39:33,920 --> 00:39:35,839
Speaker 2: if you think about what your blood is doing, it's

776
00:39:35,880 --> 00:39:40,480
Speaker 2: transporting oxygen and it's transporting nutrients. So if your body

777
00:39:40,560 --> 00:39:43,879
Speaker 2: is trying to provide a ton of oxygen to your

778
00:39:43,880 --> 00:39:46,440
Speaker 2: working muscles but you have less blood to do it,

779
00:39:46,560 --> 00:39:49,560
Speaker 2: your heart is going to be pounding, trying to pump

780
00:39:49,880 --> 00:39:53,279
Speaker 2: less fluid at a much higher rate to still meet

781
00:39:53,320 --> 00:39:56,840
Speaker 2: that need. Your heart beating a lot faster translates to

782
00:39:56,960 --> 00:40:00,719
Speaker 2: you feeling like that's a much tougher run. Night and day.

783
00:40:00,760 --> 00:40:03,640
Speaker 2: Difference of running when you're dehydrated and running when you're

784
00:40:03,680 --> 00:40:04,719
Speaker 2: properly hydrated.

785
00:40:05,440 --> 00:40:07,760
Speaker 1: I think I really dealt with that for the first time.

786
00:40:07,880 --> 00:40:12,080
Speaker 3: Earlier this year, I went to run a ten k race,

787
00:40:12,320 --> 00:40:15,000
Speaker 3: and in running the ten k race, I did it.

788
00:40:15,040 --> 00:40:17,520
Speaker 3: I think maybe two days after I moved into my

789
00:40:17,560 --> 00:40:20,200
Speaker 3: new apartment, and so I had moved all day, like

790
00:40:20,360 --> 00:40:22,560
Speaker 3: I please, I like, probably drink a bottle of wine

791
00:40:22,560 --> 00:40:24,240
Speaker 3: with my father after we moved.

792
00:40:24,480 --> 00:40:26,480
Speaker 1: The next day, I was like unpacking all day.

793
00:40:26,600 --> 00:40:29,719
Speaker 3: My strain top notch strain, and I was like, I'm

794
00:40:29,760 --> 00:40:32,520
Speaker 3: just gonna go race this ten k. I have never

795
00:40:32,800 --> 00:40:36,239
Speaker 3: felt as like I was okay, okay, okay, and then

796
00:40:36,280 --> 00:40:39,000
Speaker 3: I was just not okay. It was a hot day

797
00:40:39,320 --> 00:40:42,200
Speaker 3: as well, but this was truly the first time that

798
00:40:42,239 --> 00:40:45,520
Speaker 3: I was like, wow, you really the dehydration for me

799
00:40:45,960 --> 00:40:47,080
Speaker 3: totally got the best of me.

800
00:40:47,280 --> 00:40:48,839
Speaker 2: Yeah, And I think that's a good point too. If

801
00:40:48,840 --> 00:40:53,680
Speaker 2: people are traveling for races, flying is very dehydrating, so

802
00:40:53,719 --> 00:40:55,279
Speaker 2: you want to make sure you're drinking a ton of

803
00:40:55,320 --> 00:40:57,839
Speaker 2: water either before or after the plane ride if you're

804
00:40:57,840 --> 00:41:00,800
Speaker 2: sketched out about drinking it on the plane, but also

805
00:41:00,840 --> 00:41:03,320
Speaker 2: when you arrive at a new place that's not your home.

806
00:41:03,880 --> 00:41:05,960
Speaker 2: Most of us tend to drink a lot less water,

807
00:41:06,040 --> 00:41:08,080
Speaker 2: so don't forget that. Maybe you should go pick up

808
00:41:08,080 --> 00:41:10,600
Speaker 2: a gallon or two at the grocery store and try

809
00:41:10,640 --> 00:41:12,759
Speaker 2: and get through that water before race day two.

810
00:41:14,000 --> 00:41:16,880
Speaker 3: Okay, so we've talked about hydration We've talked about pre

811
00:41:16,960 --> 00:41:21,120
Speaker 3: and posts and just generic things to keep in mind, electrolytes,

812
00:41:21,239 --> 00:41:25,560
Speaker 3: anything else that's like a thing that we should really

813
00:41:25,560 --> 00:41:28,520
Speaker 3: be taking into account when it comes to just prolonged

814
00:41:28,640 --> 00:41:30,320
Speaker 3: periods of increased activity.

815
00:41:30,680 --> 00:41:32,319
Speaker 2: I would say the last thing that I can think

816
00:41:32,360 --> 00:41:35,399
Speaker 2: of is just working on making sure you're taking enough

817
00:41:35,400 --> 00:41:39,120
Speaker 2: antioxidants in your diet as well to help deal with inflammation.

818
00:41:39,800 --> 00:41:42,520
Speaker 2: For endurance sports in particular, a lot of the strain

819
00:41:42,719 --> 00:41:45,560
Speaker 2: is on our joints, and our joints typically respond to

820
00:41:45,600 --> 00:41:49,640
Speaker 2: strain with inflammation. Certainly we're using our muscles, but we're

821
00:41:49,680 --> 00:41:53,279
Speaker 2: not usually causing a lot of muscle damage as we're running,

822
00:41:53,320 --> 00:41:56,719
Speaker 2: unless maybe you're doing sprints or you're running hills. So

823
00:41:56,800 --> 00:41:59,600
Speaker 2: to deal with that inflammation, ideally your diet would be

824
00:41:59,640 --> 00:42:03,440
Speaker 2: pretty high in the antioxidants to kind of help stop

825
00:42:03,560 --> 00:42:09,400
Speaker 2: that almost snowball effect that inflammation can have. Antioxidants that

826
00:42:09,400 --> 00:42:12,280
Speaker 2: you really want to focus on are vitamin A, C

827
00:42:12,360 --> 00:42:17,120
Speaker 2: and E. Vitamin A you can get it from There's

828
00:42:17,160 --> 00:42:19,040
Speaker 2: two forms of vitamin A. One of them you can

829
00:42:19,040 --> 00:42:22,000
Speaker 2: get from liver and egg yolks. The other type of

830
00:42:22,040 --> 00:42:25,080
Speaker 2: vitamin A you can get from plants. So red orange yellow.

831
00:42:25,760 --> 00:42:29,600
Speaker 2: Huge fruits and vegetables are dark leafy greens. Vitamin C

832
00:42:29,840 --> 00:42:33,240
Speaker 2: most of us are familiar with citrus, but berries, broccoli,

833
00:42:33,320 --> 00:42:37,440
Speaker 2: bell peppers, brussels sprouts, kiwi are also really great sources.

834
00:42:37,840 --> 00:42:41,279
Speaker 2: And then vitamin E. This is a good tip, a

835
00:42:41,320 --> 00:42:44,400
Speaker 2: sneaky trick for just getting in more vitamin E is

836
00:42:44,520 --> 00:42:47,600
Speaker 2: just to swap in sunflower seed butter for almond butter

837
00:42:47,680 --> 00:42:49,800
Speaker 2: or peanut butter. It's one of the best sources of

838
00:42:49,880 --> 00:42:52,719
Speaker 2: vitamin E that there is. And then the last one

839
00:42:52,760 --> 00:42:56,680
Speaker 2: is a selenium, which again you can find in liver

840
00:42:57,120 --> 00:42:59,120
Speaker 2: or you can get it from brazil nuts, and just

841
00:42:59,200 --> 00:43:00,960
Speaker 2: having a bag of zille nuts in the fridge and

842
00:43:01,040 --> 00:43:04,360
Speaker 2: popping one or two a day meets your soelendon needs.

843
00:43:04,680 --> 00:43:08,799
Speaker 3: Supplementing these things versus doing what you just said and

844
00:43:08,840 --> 00:43:11,879
Speaker 3: seeking out whole food examples of them.

845
00:43:12,040 --> 00:43:13,040
Speaker 1: What are your thoughts on it?

846
00:43:13,960 --> 00:43:17,239
Speaker 2: One hundred percent take the food for vitamin A and

847
00:43:17,320 --> 00:43:21,200
Speaker 2: vitamin E. Those are two fat soluble nutrients. You can

848
00:43:21,280 --> 00:43:23,920
Speaker 2: really overdo it with supplements and your body's going to

849
00:43:24,000 --> 00:43:26,680
Speaker 2: hold onto that. I would never in a million years

850
00:43:26,800 --> 00:43:29,880
Speaker 2: recommend a vitamin A supplement for anyone, So please just

851
00:43:29,960 --> 00:43:33,600
Speaker 2: eat your red, yellow, and orange fruits and vegetables for

852
00:43:33,719 --> 00:43:37,359
Speaker 2: vitamin C. Maybe a supplement is helpful. It's a water

853
00:43:37,440 --> 00:43:40,680
Speaker 2: soluble vitamin that if you take in more than your

854
00:43:40,680 --> 00:43:43,200
Speaker 2: body needs, you're just going to pee out. But if

855
00:43:43,200 --> 00:43:44,759
Speaker 2: you're going to eat a whole food with it, why

856
00:43:44,760 --> 00:43:46,759
Speaker 2: not get the benefits of all the other nutrients in

857
00:43:46,800 --> 00:43:48,040
Speaker 2: the fiber that goes with it.

858
00:43:49,239 --> 00:43:53,759
Speaker 3: Okay, Wow, so much amazing knowledge here, so much great information.

859
00:43:54,120 --> 00:43:55,799
Speaker 3: A lot to keep in mind for me as I

860
00:43:56,200 --> 00:43:59,600
Speaker 3: continue on my marathon quest toward hopefully knock on Wood,

861
00:43:59,600 --> 00:44:00,839
Speaker 3: London and New York.

862
00:44:01,680 --> 00:44:04,120
Speaker 1: Any final parting words of wisdom that you want to

863
00:44:04,160 --> 00:44:06,080
Speaker 1: offer the hurdlers who are also on a quest of

864
00:44:06,080 --> 00:44:06,640
Speaker 1: their own.

865
00:44:06,600 --> 00:44:09,799
Speaker 2: Just eat your food. It's for a fit eat enough.

866
00:44:09,960 --> 00:44:11,040
Speaker 1: Eat your food.

867
00:44:12,719 --> 00:44:14,799
Speaker 3: Yet, I will make lunch as soon as we are

868
00:44:14,840 --> 00:44:18,839
Speaker 3: off of this recording. Thank you so much, Ashley. How

869
00:44:18,840 --> 00:44:20,520
Speaker 3: do the hurdlers keep up with you? How do they

870
00:44:20,520 --> 00:44:22,600
Speaker 3: follow along with you? Give us all the info?

871
00:44:22,800 --> 00:44:25,719
Speaker 2: Sure? So Inside Jagger you can follow on Instagram, Facebook

872
00:44:25,760 --> 00:44:29,279
Speaker 2: and Twitter. My personal love is for cholesterol, so you

873
00:44:29,320 --> 00:44:32,600
Speaker 2: can find me at lower dot cholesterol dot nutrition on

874
00:44:32,640 --> 00:44:35,680
Speaker 2: Instagram or TikTok I just joined, which is horrifying, but

875
00:44:35,719 --> 00:44:36,120
Speaker 2: I'm there.

876
00:44:37,400 --> 00:44:39,359
Speaker 1: I'm there, I'm there. I'm working on it too.

877
00:44:39,600 --> 00:44:42,960
Speaker 3: I'm over at Emily and Bodi and at Hurdle Podcast

878
00:44:43,160 --> 00:44:44,760
Speaker 3: Another hurdle conquered.

879
00:44:45,120 --> 00:44:46,200
Speaker 1: Catch you guys next time.