WEBVTT - Simple nutrition tips to have you eating and training like a pro 🏋️‍♂️ 0:00:04.000 --> 0:00:07.480 Good everyone, Sam here, Welcome to the wood Life. Maybe 0:00:07.480 --> 0:00:10.799 you've all had a wonderful week. I've had a romantic week, 0:00:11.160 --> 0:00:14.680 which is not something we typically go into on this 0:00:14.720 --> 0:00:18.720 little fitness and nutrition podcast, But Snares and I had 0:00:18.760 --> 0:00:23.240 our four year wedding anniversary last Tuesday. 0:00:23.160 --> 0:00:25.279 And what did we do? 0:00:25.520 --> 0:00:32.919 We went hot air ballooning actually across Melbourne. Most beautiful, 0:00:33.320 --> 0:00:36.680 stunning morning. Finally the weather has come good and it 0:00:36.800 --> 0:00:40.960 was so still. The sunrise was absolutely perfect. And the 0:00:41.280 --> 0:00:44.159 reason I took Snai's hot air b learning it was 0:00:44.159 --> 0:00:47.720 a little surprise, was our first date on the Bachelor. 0:00:48.120 --> 0:00:52.000 We went hot air ballooning and it was the first 0:00:52.080 --> 0:00:54.120 day we ever had, the first time we ever kissed 0:00:54.200 --> 0:00:57.080 with sixty two bloody cameras in our faces, Albert, but 0:00:57.240 --> 0:00:59.920 it was so I thought we might relive that little 0:01:00.000 --> 0:01:02.800 bit of magic on a little date for anniversary and 0:01:02.800 --> 0:01:04.560 it was absolutely spectacular. 0:01:05.840 --> 0:01:08.640 Now, how's this for a segue? Speaking of love? 0:01:08.920 --> 0:01:12.920 Today, our guest is Jessica Spendlove, who is an elite 0:01:13.120 --> 0:01:16.640 athlete dietitian, and she's going to be teaching us the 0:01:16.800 --> 0:01:20.039 valuable lessons that she has taught thousands of athletes over 0:01:20.080 --> 0:01:23.399 the journey and how everyday people like you and me 0:01:23.560 --> 0:01:26.000 can apply them into our lives. That's coming up next 0:01:26.000 --> 0:01:27.600 on the Woodlife, and then we're going to answer some 0:01:27.640 --> 0:01:29.520 of your brilliant fitness questions. 0:01:30.080 --> 0:01:30.840 Let's get into it. 0:01:55.400 --> 0:01:59.480 We are joined in the studio today by an incredible 0:01:59.480 --> 0:02:04.880 sports titian who has worked with thousands of elite athletes 0:02:04.960 --> 0:02:09.840 across multiples of sports and different codes in her incredible 0:02:09.840 --> 0:02:12.560 career to date, and she's now working with everyday people 0:02:12.600 --> 0:02:18.640 helping apply those exact same athletic nutrition principles. Jess spend Love, 0:02:18.760 --> 0:02:19.800 Welcome to the wood Life. 0:02:20.040 --> 0:02:21.560 Thanks for having me, hear Sam. 0:02:21.960 --> 0:02:25.360 So let's dive into I feel like people are first 0:02:25.400 --> 0:02:29.519 of all, fascinated by how athletes live, how they eat, 0:02:29.560 --> 0:02:32.560 how they train, how they recover, and second of all, 0:02:32.880 --> 0:02:35.040 I then want to get into how we can learn 0:02:35.080 --> 0:02:39.280 as everyday people from these principles that even though it's 0:02:39.320 --> 0:02:42.320 for the elite, shouldn't necessarily change when they're applying them 0:02:42.320 --> 0:02:45.320 when we're applying them to ourselves. So I think an 0:02:45.360 --> 0:02:48.240 assumption a lot of people make and correct me if 0:02:48.280 --> 0:02:52.560 I'm wrong, is that you're an elite athlete. Of course 0:02:52.600 --> 0:02:55.760 you eat well. And I've had nowhere near the experience 0:02:55.960 --> 0:02:59.239 as you have training elerde athletes. But I'd be shocked 0:02:59.639 --> 0:03:04.120 often at how poorly they ate. They trained the house down, 0:03:04.919 --> 0:03:07.120 but then I would ask them what they are eating 0:03:07.200 --> 0:03:08.800 to recover between sessions. 0:03:09.480 --> 0:03:13.480 Heaps of takeaway. Very poor cooks. 0:03:13.840 --> 0:03:16.960 Often really fought me on the importance of the nutrition 0:03:17.120 --> 0:03:21.960 side of things, and it's not until they change their 0:03:22.000 --> 0:03:25.760 diet and they see the difference that the penny drops 0:03:25.760 --> 0:03:27.960 for them. Am I Am I on the mark there? 0:03:28.760 --> 0:03:31.400 Or No, that's that's been what I've experienced. 0:03:31.880 --> 0:03:34.320 No, you're one hundred percent on the money. And look, 0:03:34.360 --> 0:03:37.720 I think even if I look back over the last decade, 0:03:37.800 --> 0:03:40.560 I do think the importance of it is shifting, and 0:03:41.160 --> 0:03:44.280 clubs are investing in this space and educating their athletes 0:03:44.360 --> 0:03:47.600 more so, it's not just every single one, but the majority. 0:03:47.640 --> 0:03:49.480 I think you would be surprised. And I'll never ever 0:03:49.520 --> 0:03:53.160 forget the very first professional athlete I sat down with 0:03:53.240 --> 0:03:55.839 the day before. I think I spent two hours preparing 0:03:56.040 --> 0:03:58.920 like a framework of a meal plan because I was 0:03:58.960 --> 0:04:00.920 just going to wow him with how amazing that was 0:04:01.000 --> 0:04:03.760 going to be. And he was an NRL player, very 0:04:04.080 --> 0:04:07.760 high profile. Sat down Okay, what do you have for breakfast? 0:04:08.520 --> 0:04:10.840 I don't eat breakfast. And from that day forward, it 0:04:10.880 --> 0:04:13.720 was like, make absolutely no assumptions that just because they've 0:04:13.720 --> 0:04:18.360 been through professional programs, they're representing the country, their number 0:04:18.400 --> 0:04:22.080 one draft pick, whatever it might be. Don't assume because 0:04:22.120 --> 0:04:24.640 you don't know what someone's lived experiences. You don't know 0:04:25.000 --> 0:04:27.120 how they've grown up. Did they go to boarding school, 0:04:27.360 --> 0:04:30.800 did the family always do takeaway? Whatever it might be. 0:04:31.040 --> 0:04:34.039 So yeah, hopefully that kind of reassures a lot of 0:04:34.080 --> 0:04:37.120 people that, you know, elite athletes don't even know exactly 0:04:37.120 --> 0:04:38.760 what they need to be doing until they're in a 0:04:38.800 --> 0:04:41.599 program where they've got a sports dietitian to kind of 0:04:41.720 --> 0:04:43.839 educate them. And you know, I think that was the 0:04:43.880 --> 0:04:47.120 thing for me when I was able to sit across 0:04:47.160 --> 0:04:49.599 so many different codes and sports and kind of start 0:04:49.640 --> 0:04:52.880 to see these common themes and start to see that 0:04:52.960 --> 0:04:57.000 this is actually information that everybody can benefit from. Yes, 0:04:57.160 --> 0:05:01.960 professional athletes, but this is just about anyone feeling their best, 0:05:02.000 --> 0:05:04.920 living their best life, you know, going to work, having energy, 0:05:05.040 --> 0:05:07.960 or having energy in the afternoon to or in the 0:05:08.000 --> 0:05:10.920 evening to spend time with their family, not feel totally 0:05:10.960 --> 0:05:14.279 exhausted or you know, have a good relationship with food, 0:05:14.360 --> 0:05:17.640 not beyond this Hempster wheel of ordering food, wanting to 0:05:17.720 --> 0:05:20.760 change behavior, then feeling guilty about not changing it, and 0:05:20.839 --> 0:05:24.120 you know it kind of continues on. So you're absolutely 0:05:24.160 --> 0:05:27.560 one hundred percent correct. It speaks to everyone. And professional 0:05:27.560 --> 0:05:29.800 athletes don't just walk in knowing all of this. They're 0:05:29.839 --> 0:05:30.280 taught this. 0:05:30.800 --> 0:05:34.320 Yeah, I mean even everyday people that's me. They think 0:05:34.320 --> 0:05:37.640 about food in a weight loss context. They don't necessarily 0:05:37.680 --> 0:05:39.839 think about food in a performance context. 0:05:39.839 --> 0:05:42.560 And there's a big difference. So now I'm not just 0:05:42.600 --> 0:05:46.840 eating well to be lighter or leaner. I'm eating well. 0:05:46.680 --> 0:05:49.640 To feel better, to move better, to reach my bab's, 0:05:49.720 --> 0:05:53.839 to reach my potential. And when you explain it to 0:05:53.880 --> 0:05:56.760 them like that, of course that should apply to whether 0:05:56.800 --> 0:06:00.120 you're an elite athlete or your fifty year old Mary 0:06:00.200 --> 0:06:02.320 who just wants to come to the gym three times 0:06:02.360 --> 0:06:06.440 a week. You know it should absolutely not change. 0:06:05.520 --> 0:06:08.000 One hundred percent. And it's also like you can have 0:06:08.160 --> 0:06:11.760 all of that and enjoy it. This isn't about punishing 0:06:11.760 --> 0:06:14.160 yourself or we're not in prison here. We don't have 0:06:14.240 --> 0:06:17.159 to dislike what we're eating. It's you can eat the 0:06:17.200 --> 0:06:21.520 foods that you like, you can utilize nutrition to enhance 0:06:21.560 --> 0:06:23.920 all of those areas. And I think even that simple 0:06:24.040 --> 0:06:27.919 shift of not thinking about what not to do, but 0:06:28.000 --> 0:06:30.839 flipping the script and understanding what you should do, and 0:06:30.880 --> 0:06:33.120 when you focus on that, first of all, it's such 0:06:33.160 --> 0:06:35.840 a nicer way to approach your own life. But by 0:06:35.880 --> 0:06:38.880 simply focusing what you know you should do, the behaviors 0:06:38.880 --> 0:06:41.680 that you should be focusing on, that naturally takes care 0:06:41.760 --> 0:06:44.839 of probably the things that you're trying to stop or avoid. So, 0:06:45.440 --> 0:06:47.719 you know, the perfect example, and something I talk to 0:06:47.920 --> 0:06:52.279 literally every single human I ever encounter in a podcast, 0:06:52.360 --> 0:06:56.360 speaking presentation, one on one, group presentation, whatever it might be, 0:06:56.960 --> 0:07:00.480 is looking at spreading protein intake out across the day. 0:07:00.600 --> 0:07:03.680 And you know a lot of people think about that because, yeah, 0:07:03.760 --> 0:07:08.120 muscles gaining lean mass, recovery. But what I want to 0:07:08.120 --> 0:07:10.880 talk to people about that's all correct, is the role 0:07:10.920 --> 0:07:13.960 that plays in satiety and that feeling of fullness. And 0:07:14.440 --> 0:07:17.080 you know, when we're managing our intake and we're eating 0:07:17.120 --> 0:07:20.440 consistently across the day, our blood sugar levels are stable, 0:07:20.600 --> 0:07:24.360 which means our energy levels are stable, which means you know, 0:07:24.440 --> 0:07:27.720 we're feeling focused and we've got this nice, consistent energy 0:07:27.760 --> 0:07:30.840 across the day. It's it's literally about quality of life 0:07:30.880 --> 0:07:33.960 and feeling your best. And you know that's what that's 0:07:34.000 --> 0:07:36.000 what I'm talking about. People might come and see me 0:07:36.040 --> 0:07:38.520 for the weight loss, or they want to put on 0:07:38.720 --> 0:07:40.920 x amount of muscle, or they want to they might 0:07:40.960 --> 0:07:43.600 want to perform in some sort of event, or a 0:07:43.600 --> 0:07:47.640 business leader that maybe hasn't prioritized their well being. But 0:07:47.880 --> 0:07:50.000 let's talk about how I can impact you on that 0:07:50.120 --> 0:07:52.520 day to day that quality of life. And I'm sure 0:07:52.520 --> 0:07:54.040 a lot of what we kind of touch on here 0:07:54.080 --> 0:07:56.559 today will literally like literally, we'll do that. And that's 0:07:57.040 --> 0:08:00.520 you know, that's powerful. When you start to feel better 0:08:01.000 --> 0:08:04.840 within a day or two, that's a really powerful green flag, like, yeah, 0:08:04.920 --> 0:08:05.680 let's keep doing that. 0:08:05.960 --> 0:08:08.520 And the question to people is what's your definition of performance? 0:08:08.600 --> 0:08:12.000 You know, is your definition of performance getting up with 0:08:12.240 --> 0:08:14.920 energy and being able to look after your kids all day? 0:08:15.000 --> 0:08:17.560 You know, it's not going out there and beating your 0:08:17.560 --> 0:08:20.080 four hundred meter PB or whatever it might be. And 0:08:20.120 --> 0:08:23.920 the protein example that you gave, I couldn't agree with 0:08:23.960 --> 0:08:28.040 you more. Did you see a difference between certain sports 0:08:28.080 --> 0:08:30.440 and certain codes. Were there certain sports and codes that 0:08:30.600 --> 0:08:33.240 ate a lot better or were a lot more open 0:08:33.840 --> 0:08:36.000 to taking the nutrition advice on board. 0:08:36.240 --> 0:08:40.720 Definitely a difference between sports. So I guess my first 0:08:40.760 --> 0:08:45.520 experience was really convincing athletes on the role of nutrition. 0:08:45.679 --> 0:08:48.000 It was nearly bargaining with them, trying to put that 0:08:48.120 --> 0:08:52.240 important front and center, which I was pretty green at 0:08:52.240 --> 0:08:55.280 the time and pretty eager, so I really enjoyed that. 0:08:55.640 --> 0:08:57.400 Can I just ask you, Jes, how did you explain 0:08:57.400 --> 0:08:59.719 it to them? How do you I'm an athlete, I'm 0:08:59.720 --> 0:09:03.800 sitting here, I'm naturally strong, I'm naturally fit, I'm picked 0:09:03.840 --> 0:09:07.199 first in the team every week, I'm playing NRL or 0:09:07.240 --> 0:09:10.640 whatever my sport is, and you're trying to convince me 0:09:11.640 --> 0:09:14.000 that I can be better. I already think I'm great. 0:09:14.280 --> 0:09:17.000 I think I'm great. I think why have I got 0:09:17.040 --> 0:09:21.040 this meeting with Jess? What a waste of my precious time. 0:09:21.559 --> 0:09:24.760 You know, I've got a big ego. I'm twenty five, 0:09:24.880 --> 0:09:27.080 I'm in the peak of my career. How do you 0:09:27.200 --> 0:09:30.439 convince me that I need to eat better? 0:09:31.360 --> 0:09:34.120 Totally great question, and look, I'm going to admit, probably 0:09:34.200 --> 0:09:36.079 at the start of my career, I don't think I 0:09:36.240 --> 0:09:38.640 was doing the dance as well as I could have, 0:09:38.960 --> 0:09:41.480 it wasn't. I just had a conversation and they were like, oh, 0:09:41.559 --> 0:09:45.600 nutrition's the most important thing. Ever so often that that 0:09:46.040 --> 0:09:49.200 relationship with the athlete was really important, having that rapport, 0:09:49.720 --> 0:09:53.120 but finding their why. So you know, were they an 0:09:53.120 --> 0:09:56.120 older athlete that was looking to prolong their career, or 0:09:56.520 --> 0:09:59.959 were they a fringe athlete who was looking to constantly 0:10:00.120 --> 0:10:02.680 make that first team, or you know, was it just 0:10:02.880 --> 0:10:05.720 a player at his absolute peak of his career wanting 0:10:05.760 --> 0:10:08.560 to sustain that. So, you know, I'm gonna I'm going 0:10:08.640 --> 0:10:11.120 to admit I probably wasn't switched into that from the 0:10:11.200 --> 0:10:14.320 absolute get go, but I learned that, you know, player first, 0:10:14.360 --> 0:10:17.720 you know, as a human, but also considering what's important 0:10:17.760 --> 0:10:20.600 to them. What's important to me doesn't matter, it's what's 0:10:20.640 --> 0:10:24.680 important to them. So that was really really important. But look, 0:10:24.720 --> 0:10:28.320 I you know, it wasn't convincing athletes for my entire 0:10:28.360 --> 0:10:31.360 career on the importance of nutrition. Walked into the second club, 0:10:31.400 --> 0:10:36.040 different code, and they were just sponges. I mean they 0:10:36.040 --> 0:10:38.200 were very young, you know, I guess the way that 0:10:38.240 --> 0:10:40.000 the Giants was set up at the time, it was 0:10:40.040 --> 0:10:42.040 walking into a group of twenty year olds. So I 0:10:42.080 --> 0:10:43.880 wasn't there from the start, but it was from that 0:10:44.320 --> 0:10:48.559 third season and they just thrived and loved it. So 0:10:48.600 --> 0:10:51.520 it might have been a combination of like a the environment, 0:10:51.640 --> 0:10:54.600 be just the code in general, and see I guess 0:10:54.640 --> 0:10:57.000 the environment and the way that it was set up 0:10:57.040 --> 0:11:00.360 and where nutrition was positioned. But you know, I even 0:11:00.360 --> 0:11:02.439 look at that and that first contract was one day 0:11:02.480 --> 0:11:05.120 a week, very much a consultant role. Come in do 0:11:05.320 --> 0:11:08.480 like a mini consult with most players to by the 0:11:08.600 --> 0:11:12.959 end or twenty nineteen, I was there till twenty twenty one, 0:11:13.000 --> 0:11:17.560 but COVID really changed the landscape for servicing. But you know, 0:11:17.679 --> 0:11:20.720 twenty nineteen it was a full time role, so the 0:11:20.800 --> 0:11:24.000 importance was seen. But that was really like a five 0:11:24.080 --> 0:11:30.280 year process of advocating pushing the importance of building relationships 0:11:30.360 --> 0:11:33.839 with the right types of people player power as well 0:11:33.880 --> 0:11:36.880 as people in the right positions. And you know, all 0:11:36.920 --> 0:11:39.360 of that was really great because it enabled me to go, Okay, 0:11:39.360 --> 0:11:41.600 well this is gold standard. How do we scale that 0:11:41.679 --> 0:11:45.080 to other sports where you only have like a miniscule budget, 0:11:45.120 --> 0:11:47.880 But what can you do with that? And you know, 0:11:48.160 --> 0:11:50.040 aside from all of that, I think the most important 0:11:50.040 --> 0:11:52.640 thing was it enabled me like I said to kind 0:11:52.640 --> 0:11:55.680 of narrow and really realize, Okay, there's like six or 0:11:55.760 --> 0:11:59.600 seven or eight things that everyone who's interested in, you know, 0:11:59.679 --> 0:12:02.520 levery the power of nutrition or at least open to 0:12:02.559 --> 0:12:05.920 the concept. There's seven, six, seven or eight things that 0:12:06.000 --> 0:12:09.240 everyone can learn to help them perform at your best. 0:12:09.280 --> 0:12:11.319 And to your point, is that having more energy to 0:12:12.120 --> 0:12:13.960 play with their children at the end of the day, 0:12:14.120 --> 0:12:16.800 or you know, is that feeling better at work, or 0:12:16.920 --> 0:12:19.760 is that to go to the gym three times a 0:12:19.800 --> 0:12:22.080 week because they've not been able to do that for 0:12:22.559 --> 0:12:24.640 you know, forever and a day. Whatever that might be. 0:12:24.720 --> 0:12:28.520 It's not about running marathons or winning races. It's whatever 0:12:28.559 --> 0:12:31.480 that individual's performing at their best is. 0:12:32.040 --> 0:12:35.080 Let's now take all of those learnings. As much as 0:12:35.080 --> 0:12:37.760 I'd love to just wax lyrical with you with anecdotes 0:12:37.760 --> 0:12:39.640 about athletes, and I'd love to get some names off 0:12:39.679 --> 0:12:42.679 you reckon, you'd have some ripper stories. What are the 0:12:42.800 --> 0:12:45.880 key learnings from your work with elite teams and elite 0:12:45.880 --> 0:12:51.360 individuals that you now from a message perspective, at philosophy perspective, 0:12:51.360 --> 0:12:56.640 a fundamentals perspective. Think the gen pop musted here too, 0:12:56.880 --> 0:13:01.000 and it absolutely is the same rule for them as 0:13:01.000 --> 0:13:02.439 it is the elite athlete. 0:13:02.679 --> 0:13:04.920 There's probably six or seven, but I'm going to maybe 0:13:05.040 --> 0:13:07.400 pick two or three top ones. Let's show with the 0:13:07.520 --> 0:13:10.560 low hanging fruits, you know, the things that I've never 0:13:10.600 --> 0:13:13.880 met anyone walk in my door and go, they're nailing it. 0:13:13.920 --> 0:13:16.440 So one we kind of touched on was the protein, 0:13:16.559 --> 0:13:20.160 and that's that's so powerful and you will get that 0:13:20.200 --> 0:13:23.280 shift and you will feel that impact within a few days. 0:13:23.320 --> 0:13:25.960 So you do want someone to get that short term win, Like, 0:13:26.000 --> 0:13:28.520 it's not about quick fixes, but let's get them feeling good. 0:13:28.640 --> 0:13:33.840 So start there. The next is hydration. It's you know, 0:13:34.000 --> 0:13:36.800 might sound a little bit boring, but it's some pretty 0:13:36.840 --> 0:13:40.959 powerful statistics on how many people are getting around dehydrated. 0:13:41.080 --> 0:13:44.520 So who thinks the World Health Organization thinks it's probably 0:13:44.520 --> 0:13:49.600 somewhere around seventy percent of daytime fatigue is contributed from dehydration. 0:13:49.800 --> 0:13:51.760 And you know, I don't think a lot of people 0:13:51.840 --> 0:13:55.120 sit there going Fifty percent of me or more is 0:13:55.160 --> 0:13:57.120 made up of water. So when you do think about 0:13:57.120 --> 0:14:00.120 it like that, the brain's more than seventy percent, and 0:14:00.720 --> 0:14:03.040 it is so powerful in terms of that, you know, 0:14:03.440 --> 0:14:10.000 feeling lethargic, feeling tired, headaches, lack of focus, so simply 0:14:10.160 --> 0:14:13.440 having that on your radar. And again, you know, like 0:14:13.520 --> 0:14:16.120 there are some guidelines. For women it's two point one 0:14:16.200 --> 0:14:19.360 leads and for males it's two point six. And for 0:14:19.440 --> 0:14:21.720 some people they might go, I hardly drink a thing, 0:14:22.000 --> 0:14:26.600 so that again might seem like something that's impossible. It's 0:14:26.640 --> 0:14:30.400 not about perfection, it's about progress. What's your individual starting 0:14:30.440 --> 0:14:32.920 point and where are you going to take that? Too? 0:14:33.120 --> 0:14:35.720 So for me, I nearly think my job is like 0:14:35.960 --> 0:14:39.520 supporting someone putting things on their radar until they can 0:14:39.520 --> 0:14:41.720 turn it into a habit, which is why it's also 0:14:41.800 --> 0:14:44.200 not like let's change five thousand things. Let's pick one 0:14:44.240 --> 0:14:46.720 or two generally, the one or two I know you 0:14:46.760 --> 0:14:48.400 can do and the one or two you'll feel that 0:14:48.480 --> 0:14:52.560 impact and let's build from there. And then my third one, 0:14:52.640 --> 0:14:56.600 maybe coming from a more training sensor fatigue sense, is 0:14:56.760 --> 0:14:59.720 you know, training fueled. And look, if you go into 0:14:59.720 --> 0:15:02.960 a per class or a yoga class, not necessarily, or 0:15:03.320 --> 0:15:05.560 you know, if it's a high intensity session for thirty 0:15:05.560 --> 0:15:09.480 to forty five minutes, again not necessarily, but anything above that, 0:15:09.920 --> 0:15:11.800 or if you're simply like maybe I just want to 0:15:11.840 --> 0:15:15.160 try training with some fuel on board. Probably my number 0:15:15.160 --> 0:15:18.000 one performance nutrition principle is fuel for the work you're 0:15:18.000 --> 0:15:20.840 going to do. And I guess what I see people 0:15:20.880 --> 0:15:23.480 doing is thinking about what they're doing after training and 0:15:23.560 --> 0:15:26.840 kind of being reactionary, Whereas what I'm really encouraging people 0:15:26.880 --> 0:15:29.560 to do is think about how they're setting their day up. 0:15:29.600 --> 0:15:33.400 And for me, that principle applies to breakfast. So if 0:15:33.400 --> 0:15:36.640 you're someone who eats a really large dinner and you're 0:15:36.640 --> 0:15:40.040 always craving sweet foods at night, that's your body's way 0:15:40.040 --> 0:15:44.240 of saying you're not eating enough. I really just need 0:15:44.280 --> 0:15:47.320 some nutrition. I need something fast, and that's what I'm 0:15:47.400 --> 0:15:50.520 going to reach out for. So if you focus on 0:15:50.560 --> 0:15:53.240 that front half of the day, so whether it's fueling 0:15:53.280 --> 0:15:56.080 for your work day or in a training sense, thinking 0:15:56.080 --> 0:15:58.560 about you know, having something before you train, if it's 0:15:58.600 --> 0:16:01.360 more than forty five minutes, you will feel such a 0:16:01.400 --> 0:16:03.560 difference in that later half of the day or that 0:16:03.640 --> 0:16:05.960 later half of the session. So they're probably my top three. 0:16:06.320 --> 0:16:07.160 Yeah, I love it. 0:16:07.200 --> 0:16:09.680 So protein in every meal, protein three times a week, 0:16:09.720 --> 0:16:13.520 every meal keep yourself great for muscle recovery, but also 0:16:13.640 --> 0:16:16.520 keeps you full. I love that seventy percent of us 0:16:16.520 --> 0:16:20.840 are walking around dehydrated, none of us probably realize it. 0:16:20.920 --> 0:16:23.280 Baby steps to get towards that sort of you know, 0:16:23.680 --> 0:16:25.960 low twos. I always say three letters because I think 0:16:25.960 --> 0:16:28.360 once people start exercising, we probably should round it. 0:16:28.400 --> 0:16:28.880 Up as well. 0:16:28.920 --> 0:16:31.400 So let's say get as close to that three letter 0:16:31.480 --> 0:16:35.040 market as you can. And then I'm massive on the 0:16:35.120 --> 0:16:37.240 longer you've been training and the more you're looking for 0:16:37.280 --> 0:16:40.560 that next challenge, and the more you see that getting 0:16:40.560 --> 0:16:42.560 in shape has no finish line and you should be 0:16:42.600 --> 0:16:45.680 thinking about what's the next thing. Start to think of 0:16:45.760 --> 0:16:49.080 yourself as an athlete, both in how you'd move, how 0:16:49.120 --> 0:16:53.480 you train, how you program your workouts, how you progress 0:16:53.560 --> 0:16:57.400 your workouts a progressive overload, and just as importantly, if 0:16:57.440 --> 0:17:00.520 not more importantly, how you fuel your body you recover 0:17:00.600 --> 0:17:04.080 after workouts. There's a lot of people in our space 0:17:04.920 --> 0:17:08.119 their ultimate is to work with athletes, so you know, 0:17:08.160 --> 0:17:10.320 they spend a lot of time, in their eyes, doing 0:17:10.320 --> 0:17:13.520 an apprenticeship with everyday people with the hope of getting 0:17:13.520 --> 0:17:15.280 a job with the sports stem. I love that you've 0:17:15.280 --> 0:17:17.320 actually come the other way you've gone. I'm going to 0:17:17.400 --> 0:17:20.240 take all of these incredible learnings with these elite athletes, 0:17:20.280 --> 0:17:24.160 the best of the best across multiple sports men and women, 0:17:24.320 --> 0:17:27.480 and I'm going to help every day people apply these 0:17:27.520 --> 0:17:30.520 things to move better, to eat better, to feel better. 0:17:30.720 --> 0:17:32.399 And I think it's an absolute credit to you to 0:17:32.400 --> 0:17:35.159 what you're doing. What's the best platform for people to 0:17:35.520 --> 0:17:37.439 come and check out your stuff if they'd like to 0:17:37.440 --> 0:17:39.320 find out more, because I reckon we've just scratched the 0:17:39.359 --> 0:17:40.080 surface today. 0:17:40.720 --> 0:17:43.960 Thank you. I appreciate that. Probably Instagram pretty easy to 0:17:44.000 --> 0:17:47.800 find with my very unique last name, so Jess Underscore, 0:17:47.880 --> 0:17:52.400 spend Love, Underscore Dietitian. Otherwise, my website's also a great place, 0:17:52.480 --> 0:17:54.080 Jessica spendlove dot com. 0:17:54.440 --> 0:17:56.760 Absolute pleasure having you on the Woodlife today and I'm 0:17:56.800 --> 0:17:59.040 sure our listeners will go and check you out. I'm 0:17:59.040 --> 0:18:01.320 going to go and find out a bit more about 0:18:01.320 --> 0:18:03.119 you too, Jess, And thanks so much for coming in 0:18:03.119 --> 0:18:03.879 the Woodlife today. 0:18:04.240 --> 0:18:05.520 Thanks Sam, appreciate it. 0:18:12.920 --> 0:18:13.880 Jess spend Love. 0:18:13.920 --> 0:18:16.640 Now there's a last name you don't forget. Really interesting 0:18:16.640 --> 0:18:19.520 to see her transition across from athletes to everyday people 0:18:19.520 --> 0:18:22.800 and apply those principles. And I think the simple stuff 0:18:22.880 --> 0:18:25.320 is the most important stuff. And I was sort of 0:18:25.359 --> 0:18:28.440 listening and nodding along to Jess. It wasn't necessarily stuff 0:18:28.480 --> 0:18:32.000 that I didn't know, but always a valuable reminder, and 0:18:32.040 --> 0:18:34.320 I'm sure many of you felt that too. We're now 0:18:34.359 --> 0:18:37.920 going to jump into some of your fitness related questions. 0:18:37.960 --> 0:18:40.359 We've got some absolute rippers in store for you. Let's 0:18:40.359 --> 0:18:41.080 get into it. 0:18:49.560 --> 0:18:51.920 As we reach the end of what's been a brilliant 0:18:52.040 --> 0:18:55.560 first every year of having a podcast. I think this 0:18:55.600 --> 0:18:58.080 is the platform that I wanted. I wanted a place 0:18:58.119 --> 0:19:01.960 that people come and ask me questions like they do 0:19:02.080 --> 0:19:04.919 when I bump into them in the flesh, and I 0:19:04.960 --> 0:19:07.360 feel like this podcast does that. I don't know what 0:19:07.440 --> 0:19:09.120 kind of question I'm going to get. Week to week, 0:19:09.280 --> 0:19:11.440 we get all kinds of questions, and then I hear 0:19:11.520 --> 0:19:14.280 great feedback from other people saying, oh, SAMU, I answered 0:19:14.280 --> 0:19:16.360 a question from someone else and that's exactly what I've 0:19:16.400 --> 0:19:19.160 been thinking and that really helped me. So please, please, 0:19:19.200 --> 0:19:21.880 please keep your questions coming in. I love answering them 0:19:21.920 --> 0:19:24.919 directly on this podcast, no matter what they're about. And 0:19:24.960 --> 0:19:26.959 as I always say, there's a little link there in 0:19:27.000 --> 0:19:29.040 the show notes where you can send me an actual 0:19:29.119 --> 0:19:32.760 voice note and I can hear your question straight from 0:19:32.800 --> 0:19:34.880 you and get back to you. 0:19:35.080 --> 0:19:39.400 So we've got our first question from Corey. Corey fire away. 0:19:40.040 --> 0:19:42.880 With carbi foods like bread and pasta, how much would 0:19:42.880 --> 0:19:44.800 we be eating a week to make sure we don't 0:19:44.800 --> 0:19:46.520 gain weight and don't feel lethargic? 0:19:47.000 --> 0:19:48.080 Corey, it's a great question. 0:19:48.119 --> 0:19:51.320 I feel like foods such as bread and pasta probably 0:19:51.480 --> 0:19:54.240 they're the absolutely number one and two in this category. 0:19:54.240 --> 0:20:00.200 They're demonized because they're not bad foods if they're eaten 0:20:00.600 --> 0:20:04.359 in balance with more veggies and more protein. Whereas if 0:20:04.400 --> 0:20:08.760 you're just eating huge bowls of creamy pasta and a 0:20:08.800 --> 0:20:11.120 whole way of bread, that isn't a good thing because 0:20:11.119 --> 0:20:13.960 there's absolutely no balance there. So the biggest mistake people 0:20:14.040 --> 0:20:17.480 make is they don't have enough protein and veggies to 0:20:17.520 --> 0:20:19.560 balance out the carbs. So if you look at your plate, 0:20:19.640 --> 0:20:21.960 if you've got a fist size of protein and then 0:20:22.000 --> 0:20:24.960 you've got half your plate covered in veggies, then having 0:20:25.000 --> 0:20:27.359 some pasta or some bread with that meal is a 0:20:27.400 --> 0:20:30.199 great meal. Don't stress about it at all. And then 0:20:30.240 --> 0:20:32.480 if you really want to get particular, if it's a 0:20:32.560 --> 0:20:38.919 brown version with more fiber and more seeds and less 0:20:39.080 --> 0:20:42.159 processed of that particular carb that's going to be a 0:20:42.200 --> 0:20:44.560 better option. A whole meal option versus a wide option, 0:20:44.640 --> 0:20:47.760 that's going to be a better option. So don't stress 0:20:48.000 --> 0:20:50.879 about these foods unless you live on them. And I 0:20:50.880 --> 0:20:53.520 guess that's the thing that many people do. That's where 0:20:53.520 --> 0:20:56.800 they make the mistake. It's processed carb after process carb 0:20:56.840 --> 0:20:58.960 after process carb, and that's not what you want to do. 0:20:59.480 --> 0:21:02.639 My beauty wife is Macedonian. If I didn't have a 0:21:02.680 --> 0:21:05.600 household that welcomed bread and pasta, I would be divorced 0:21:05.800 --> 0:21:10.320 quick smart. It's about integrating it in with your fresh fruit, 0:21:10.359 --> 0:21:13.359 with your edgies, with your protein, with your nuts, with 0:21:13.480 --> 0:21:16.479 your healthy fats, and it's all about having a balance. 0:21:17.240 --> 0:21:19.640 A next question is from Mick. 0:21:20.560 --> 0:21:24.000 Oh mate, just wondering if we should split up between 0:21:24.040 --> 0:21:27.880 a leaked day and a body day for workouts or 0:21:28.119 --> 0:21:30.560