Speaker 1: So I feel a little bit guilty about today's podcast
Speaker 1: because while you're listening to this, I'm going to be
Speaker 1: on holidays. And I'm not guilty about it, really, because
Speaker 1: I'm wrapped to be on holidays because I haven't had
Speaker 1: a holiday for so long. Now I won't be lying
Speaker 1: on a banana lund drinking a panicolata. I'll be running
Speaker 1: around after my four crazy kids. But I think you'll
Speaker 1: get a lot out of this week's episode. We interviewed
Speaker 1: a wonderful nutritionist about the everyday athlete and how we
Speaker 1: should all have that athlete mindset when it comes to
Speaker 1: fueling our bodies. And then we had some wonderful exercise
Speaker 1: questions which I think will help you all. Here's a
Speaker 1: little sneak peek.
Speaker 2: How important is doing a cool down after a workout?
Speaker 2: What ratio of my workout should be cardio and what
Speaker 2: ratio should be resistance?
Speaker 3: Why is it important to get a heart rate up
Speaker 3: when exercising? And what's actually happening to our body while
Speaker 3: it's up.
Speaker 1: But I'll get to them later. So, like me, sit back,
Speaker 1: relax and enjoy the woodlife. We are very lucky to
Speaker 1: be joined in the studio today by Andrea Sapentus, and
Speaker 1: this incredible nutritionist is not only someone that I admire
Speaker 1: for the nutrition knowledge, but they are also the nutritionist
Speaker 1: at my gym, the Woodshed, so someone that is very
Speaker 1: close to my heart. Andrea, Welcome to the wood Life.
Speaker 4: Thank you. Sam.
Speaker 1: We've had lots of different food, nutrition diet chats on
Speaker 1: this podcast in its very short life so far. But today,
Speaker 1: with your expertise, we're going to tackle food. We're going
Speaker 1: to tackle nutrition from a different angle. We're going to
Speaker 1: talk about what to eat or how to eat for
Speaker 1: maximum performance. What are the key things we should be
Speaker 1: thinking about if we want to eat for performance rather
Speaker 1: than aesthetics.
Speaker 4: So eating for performance it always goes down to what
Speaker 4: your goals are. Is it weight loss, is.
Speaker 5: It muscle gain, fitness strength, whatever goals you are, always
Speaker 5: have a goal in mind that you want to work
Speaker 5: towards because it gives you purpose to go that extra
Speaker 5: step further.
Speaker 4: So if it is weight loss.
Speaker 5: You're looking for what is the best nutrition diet, all
Speaker 5: those other little one percenters to give you the results
Speaker 5: you need In regards to performance, any form of exercise,
Speaker 5: the only way you're going to get energy to be
Speaker 5: able to do your forty thirty whatever minute session you're doing,
Speaker 5: is by the food you put in your body.
Speaker 1: So it's twofold, isn't it, Because it's what do we
Speaker 1: put into our body to fuel our performance when we train,
Speaker 1: and then what do we put back in our body
Speaker 1: to refuel our body post training? Yeah, so what about
Speaker 1: if you're training in the morning, what's your tape on
Speaker 1: should I train on an empty stomach or should I
Speaker 1: have breakfast before I train? And what if it's at
Speaker 1: my six am class or I see my trainer at
Speaker 1: six am, or I go for a run at six am.
Speaker 1: Should I still eate then or should I eat afterwards?
Speaker 1: What's the best advice there?
Speaker 5: That is actually one of the most common questions, like
Speaker 5: what do I eat in the morning if I'm training
Speaker 5: or after I train? And it just depends I guess
Speaker 5: on one what time you're training, And then I like
Speaker 5: to say, go back twenty four hours, so it gives
Speaker 5: you a better understanding of again going back to that
Speaker 5: energy what you're putting into your body. If you've eaten
Speaker 5: again a crappier meal the night before the likelihood of
Speaker 5: wanting to train and give that extra ten percent again
Speaker 5: in the morning, You're probably not going to want to
Speaker 5: wake up for that session. But then I guess if
Speaker 5: you do wake up on an empty stomach and you
Speaker 5: are training at six o'clock, the common person doesn't feel hungry.
Speaker 5: If you're not hungry, then I would say you probably
Speaker 5: don't need to eat.
Speaker 1: I'm glad you say that, because that's usually the advice
Speaker 1: I give. But I love that you say go back
Speaker 1: twenty four hours because I think that's a mistake we make.
Speaker 1: We have a very short term view of this. It's like,
Speaker 1: what have I eaten ten minutes after finishing training? And
Speaker 1: what did I eat?
Speaker 3: Oh?
Speaker 1: I've only just waken up, so it can only be today.
Speaker 1: Whereas you're still going to have that fuel in your system.
Speaker 1: If you had a really good, wholesome, good carbs and
Speaker 1: good protein in your system from dinner the night before.
Speaker 4: That's exactly right.
Speaker 5: I think at the end of the day, if you
Speaker 5: are having three quality meals and then those two snacks,
Speaker 5: isn't wrong. If you're more likely to stomach five small meals,
Speaker 5: that's fine. Every person sure is different. I guess these
Speaker 5: are my three rules that I stick by daily. Two
Speaker 5: to three liters of water, tick, seven cups of vegetables.
Speaker 1: Seven cups of vegetables, wow.
Speaker 5: And two pieces of fruit today. And I think everything
Speaker 5: after that becomes secondary. Okay, So I like to really
Speaker 5: stick to the whole foods because I think, well, I
Speaker 5: know that your whole foods have all your key nutrients, vitamin's, minerals,
Speaker 5: everything there, and then after that your protein to carbohydrates,
Speaker 5: those other complex little nuts, seeds, all that stuff becomes
Speaker 5: a little bit more secondary to the foods that we
Speaker 5: should be fueling our body with.
Speaker 1: So I'm a big protein guy, so that I don't
Speaker 1: disagree with your advice, but it's not necessarily the hierarchy.
Speaker 1: I would maybe maybe explain it in let's talk post training.
Speaker 1: If the question of what should I do refasting and
Speaker 1: eating before training or not comes up the most, the
Speaker 1: second most is how long do I have like the
Speaker 1: clock is ticking to eat post training? In particular, people
Speaker 1: that have just done a strength training session and they're
Speaker 1: very concerned that the protein window shuts fast and they're
Speaker 1: going to not get the benefits of that workout unless
Speaker 1: they get protein into their system really fast. What do
Speaker 1: you think about that?
Speaker 5: I always say the window in regards to eating after
Speaker 5: a session would be thirty to forty five minutes, so
Speaker 5: pretty close after eating. It doesn't have to be a
Speaker 5: massive meal. Like again, depends what time of day you're
Speaker 5: training as well, so all those other things fall into
Speaker 5: place as well. But having some sort of protein sauce
Speaker 5: is obviously ideal, whether it's meat sauce, vegetarian sauce, anything
Speaker 5: protein related to a shake perfect. And I guess just
Speaker 5: being that extra bit organized, like if you know you're
Speaker 5: going in the session in the morning and you know
Speaker 5: you don't get to home or to work until two hours,
Speaker 5: having that protein strake or like boiling some eggs and
Speaker 5: having the minute container. Just again, that's that another extra
Speaker 5: ten percent you can do to then enhance your performance
Speaker 5: and get more out of that training, because at the
Speaker 5: end of the day, we only train for forty five
Speaker 5: sixty minutes a day and eight minutes and then everything
Speaker 5: else is around all the external stuff we're doing, like
Speaker 5: how much we're sleeping, what our stress is, what the
Speaker 5: nutrition we're putting in, Like how do we maximize that
Speaker 5: twenty eight minutes or our session to then compliment everything
Speaker 5: else we're doing.
Speaker 1: We often put so much focus on the workout. Yeah,
Speaker 1: but the workout can be great, but if you're not refueling,
Speaker 1: you're not getting sleep, you're stressed all the time from
Speaker 1: a mental state, you know, you're constantly anxious. All of
Speaker 1: these things. The quality of your workout is not going
Speaker 1: to really matter unless you address those those other key
Speaker 1: those other key health elements. So can we talk specific foods?
Speaker 1: You've said seven cups of veggies and two pieces of
Speaker 1: fruit and two to three letters of water, which I love.
Speaker 1: What are your favorite foods for performance?
Speaker 5: In terms of particular foods, I would always say, again,
Speaker 5: those whole foods, Like food is medicine, So the whole foods,
Speaker 5: any plant based foods or your real meat sources, all
Speaker 5: that stuff is always.
Speaker 4: Going to make the best results.
Speaker 5: So things just like I said, being that extra ten
Speaker 5: percent organized and scheduling, I guess some.
Speaker 4: Sort of foods. So particular foods.
Speaker 5: People love boiled eggs because they are easy to carry
Speaker 5: if you're on the go, and unfortunately most of us
Speaker 5: do live that fast, quick paced lifestyle where we don't
Speaker 5: have time to really sit chill out.
Speaker 1: About twelve eggs every weekend and say things are mad,
Speaker 1: but then I've just got them ready to go with
Speaker 1: me every day to work. Just the best snacks.
Speaker 5: Exactly, and then other things like cheer puddings are great.
Speaker 5: You can make them a bit more nutritionentally dense by
Speaker 5: adding other seeds and bits and bobs. So at the moment,
Speaker 5: I'm really hooked on coconut water, cheer seeds, hemp seeds,
Speaker 5: pumpkin seeds, sunflower seeds, and raw buckwhet with some gojiberries
Speaker 5: and I.
Speaker 4: Make like a little breakfast, I guess or like that.
Speaker 5: So another awesome meal that's really balanced and kind of
Speaker 5: gives that idea.
Speaker 4: Of a guess of fat's carbohydrates.
Speaker 5: Protein would be a like sushi bowl, so you can
Speaker 5: get those again going with time. Poor life meals is
Speaker 5: those microwavable rice pods that you can get with those
Speaker 5: multi bang chuck it in the bowl. You can do
Speaker 5: half a avocado, a can of tuna, and a handful
Speaker 5: of rocket and that is perfect because you've got your rice,
Speaker 5: which is a great source of carbohydrates.
Speaker 4: If it's brown rice, there's extra magnesium in that.
Speaker 5: If it's post training as well, you've got your avocados,
Speaker 5: which is your essential fatty acids, keeping you full of
Speaker 5: for longer keeping that so tidy. And then you've got
Speaker 5: your proteins, which is your tuna, which will keep your
Speaker 5: body getting refreshed.
Speaker 4: So you got your protein sauce. And then I personally
Speaker 4: really love rocket because it is a bitter.
Speaker 5: Green and it helps to support your liver, and you
Speaker 5: get those extra greens in your diet as well, beautiful,
Speaker 5: So that's a really great deal.
Speaker 1: You said before seven cups of veggies. Haven't been able
Speaker 1: to move past it yet. It feels like a lot.
Speaker 4: It does seem like, what are your tips.
Speaker 1: To get those veggies in? Because that might make a
Speaker 1: few of our listeners drive off the throat. How do
Speaker 1: you get seven cups of veggies into your day?
Speaker 5: I personally like to stick to three savory meals, So
Speaker 5: for example, breakfast would be some sort of toast with
Speaker 5: some avocado, sliced tomato, boiled eggs, and some my favorite
Speaker 5: rocket chucked on top, and I'd have that would probably
Speaker 5: be equivalent to two cups of vegetables.
Speaker 1: So that's all of a sudden you break it down
Speaker 1: like that, and the way it doesn't if you're going
Speaker 1: to get too close to seven, you've got to have
Speaker 1: some veggies in your breakfast. Brecky's the tricky one, isn't it,
Speaker 1: particularly if you've grown up. You know, I grew up
Speaker 1: eating wheat digs and toasted veggie, you know, not a
Speaker 1: veggie inside, it's white carb, you know. Central. So that
Speaker 1: can be a big shift for some people, for sure,
Speaker 1: some people to make. But slowly but surely getting more
Speaker 1: protein and getting more veggies into your breakfast can be
Speaker 1: a really good one, can it.
Speaker 5: It can even if you're just only sitting it again,
Speaker 5: two or three cups, depending where you're at, just getting
Speaker 5: that extra cup in and then slowly you notice to
Speaker 5: feel a little more energy, and then you just read
Speaker 5: your body and how you're feeling, and then you want
Speaker 5: to make those other changes, and.
Speaker 1: It's baby steps in the right direction. And as we
Speaker 1: say with the water thing, you know, some people have
Speaker 1: half a cup of water a day and you tell
Speaker 1: them the've going to drink thre e leaders and they're like,
Speaker 1: oh my god, that's yeah, exactly exactly. That's that's a
Speaker 1: bladder issue right there. But you do it gradually, get
Speaker 1: to one hold one for a week. Next week you
Speaker 1: can get to one and a half. So I also
Speaker 1: don't encourage people to measure and weigh everything all the time.
Speaker 1: You know. It makes food ature, you know, and not
Speaker 1: a necessarily enjoyable or sustainable one. But whether it's in
Speaker 1: retrospect or whether it's forward planning, actually measure out your
Speaker 1: veggies just as a bit of a reality check, it
Speaker 1: might be a real shock to the system. So you
Speaker 1: must get asked about supplements a lot, you know, particularly
Speaker 1: from a performance perspective. It's like, yep, that's all well
Speaker 1: and good, Andrew, I've been following the diet that you've
Speaker 1: put there for me, and I'm feeling I'm feeling much better.
Speaker 1: I'm lifting more, I'm performing better, my sport's gone through
Speaker 1: the roof, whatever it might be. But how do I
Speaker 1: get more? Like, what's the what's the next five percent
Speaker 1: that I can get? What supplements do you like? What
Speaker 1: supplements don't you like? What you take on supplements.
Speaker 5: I don't disagree with supplements. Again, it just always depends
Speaker 5: on what your goals are. I would say that everyday
Speaker 5: athlete having some sort.
Speaker 4: Of bcas or.
Speaker 5: Some branch channamin acids for post recovery, We'll give you
Speaker 5: those muscles that fuel to then recover quicker. Again, it's
Speaker 5: injury prevention as well. And again, like we're discussing before
Speaker 5: if you are time poor after training and having or
Speaker 5: before training with protein shakes, Like I'm not against protein powder,
Speaker 5: but I think those are my two main go to
Speaker 5: so BCA's branch, channamine acids and protein powders.
Speaker 1: Andrew, I've got one final question for you, shoot. Now,
Speaker 1: the thing I love about you is you're not only
Speaker 1: very knowledgeable with your food, but you also train incredibly
Speaker 1: hard yourself. So I feel like you've got this great
Speaker 1: understanding of pushing yourself to the limits and how nutrition
Speaker 1: can help you with that. And I know everybody's different.
Speaker 1: This is not this is not the plan. This is
Speaker 1: an example of a plan that could work. But I'd
Speaker 1: love you to paint a bit of a picture for
Speaker 1: me to what the ultimate performance plan looks like. What
Speaker 1: are people eating for breakfast, lunch, dinner, What time of
Speaker 1: the day are they training? What type of training are
Speaker 1: they doing? Yeah, without spending forty five minutes on it,
Speaker 1: just as a snapshot, what do a couple of days
Speaker 1: look like in the optimum performance world in your eyes
Speaker 1: from a food and a training perspective.
Speaker 5: So let's say that person this ideal plan. They wake
Speaker 5: up at five point thirty to train at thirty.
Speaker 1: I lost half hours already.
Speaker 5: So they wake up at five thirty, they train at
Speaker 5: six yep. Before that again I would go back to
Speaker 5: the night before.
Speaker 4: They would have.
Speaker 5: Finished eating dinner by seven thirty, eight pm in bed
Speaker 5: bye again, very ideal world. Nine pm, sleeping that whole time,
Speaker 5: falling a sleep straight away, so they've been asleep.
Speaker 4: Wake up five point thirty.
Speaker 5: Then they're training six till seven again, whatever training they're doing.
Speaker 5: Come seven point thirty, they're eating their breakfast. They're having
Speaker 5: a piece of spelt toast with some goat cheese, avocado, tomato,
Speaker 5: two boiled.
Speaker 4: Eggs, and some rocket sounding good so far, tick tick tick.
Speaker 5: Then, traveling through their day, they might have a cup
Speaker 5: of green tea or a coffee whatever.
Speaker 4: Again that floats their.
Speaker 1: Both coffee in your eyes.
Speaker 5: Yes, one cup of coffee I wouldn't say is harmful.
Speaker 5: And then they've traveled their day, so they're hitting around
Speaker 5: ten o'clock. I would say they would be getting hungry
Speaker 5: by then. They would have a small.
Speaker 4: Source of food.
Speaker 5: I would say a cheer pudding with some coconut water.
Speaker 5: I love coconut water, so it has some natural electrolytes
Speaker 5: keeping youth hydrated for longer. So I always swap out
Speaker 5: normal water at any point, even through smoothies, for coconut water,
Speaker 5: maybe with some a half cup.
Speaker 4: Of berries, so that's a serve of your fruit there.
Speaker 5: And then they've hitting lunchtime, which is twelve thirty, they
Speaker 5: would have let's go so with that rice example, with
Speaker 5: avocado again, tuna, maybe they put some pickled ginger throat
Speaker 5: and making more of a sushi ball with seaweed maybe
Speaker 5: and mixed with rocket three o'clock hits. They might be
Speaker 5: a bit peckish, maybe some carrot sticks, cucumbers, any sort
Speaker 5: of vegetable sticks and hummus or a dip, and then
Speaker 5: maybe a handful of mixed nuts. And then they would
Speaker 5: ideally have dinner around six six point thirty, which would
Speaker 5: be some sweet potato, a piece of salmon and some
Speaker 5: green vegetables roasted. Then maybe at seven point thirty, if
Speaker 5: they want a little sweet treat, they can have some
Speaker 5: Greek yogurt with some banana cut up and maybe some
Speaker 5: honey if they are craving something sweet beautiful.
Speaker 1: So when you're talking about and forget the training. I mean,
Speaker 1: out of all of that, only a sixty minute could
Speaker 1: be any intense workout. The rest is all about the food.
Speaker 1: A bit of sleep in there, but really about the food.
Speaker 1: But training for performance and eating for performance. It really
Speaker 1: is getting quality food in every few hours, sleeping well
Speaker 1: and then getting the most out of those workouts. And
Speaker 1: if you do sleep well, then you do get the
Speaker 1: food in the right way. Chances are you're going to
Speaker 1: have a damn good workout, you're going to be really
Speaker 1: consistent with it, you're going to really enjoy your training,
Speaker 1: and you're going to get the results you're looking for.
Speaker 5: Yeah, and I think at the end of the day
Speaker 5: we overcomplicate it. We've got to a party, have a
Speaker 5: piece of cake, like, don't eat the whole cake. But
Speaker 5: it's all about balance, Like you have to find what
Speaker 5: your idea of ideal is.
Speaker 1: It's really interesting. Every nutrition expert and we obviously are
Speaker 1: talking to the right people, and great people that we
Speaker 1: have on this show comes from things from a very
Speaker 1: different angle. But the fundamentals don't change. Eat whole food,
Speaker 1: move your body, get enough sleep, stay hydrated. I mean,
Speaker 1: they just don't change. And until we accept that those
Speaker 1: things are there for a reason. We're never going to
Speaker 1: get anywhere. But Andrea, thank you so so much for
Speaker 1: coming on the wood Life. I've learned some things. I
Speaker 1: know our listens would have learned some things. And yeah,
Speaker 1: thanks so much.
Speaker 4: Thanks for having me.
Speaker 1: So nice to hear food spoken about from a performance perspective.
Speaker 1: You know, it's the nutritional value and the energy that
Speaker 1: it gives us rather than restricting ourselves and canning calories
Speaker 1: and obsessing about it. And I think we could all
Speaker 1: learn a valuable lesson from the little tips that she
Speaker 1: gave us. We're now going to take it. I wouldn't say,
Speaker 1: are you turned a little side step to the left.
Speaker 1: And we're going to answer some of your exercise questions.
Speaker 1: So I always get that question, what's more important, Sam,
Speaker 1: food or exercise? And we all know deep down the
Speaker 1: answer is they are both equally important. So now let's
Speaker 1: get into your exercise questions. And our first question is
Speaker 1: from James.
Speaker 2: Hey, Sam, I just wanted to know how important is
Speaker 2: doing a cool down after all workout and what kind
Speaker 2: of stretches or exercises should I be doing? Thanks?
Speaker 1: Are the cool down? It really does get forgotten about,
Speaker 1: and it shouldn't. I'm not saying it's the most important
Speaker 1: part of your workout, but I'm definitely guilty of not
Speaker 1: cooling down or stretching as I should at the end
Speaker 1: of a workout. And it's one of those things that
Speaker 1: has caught up with me as I've gotten older. I
Speaker 1: think when I was younger, I used to just spring
Speaker 1: back a bit and not get injured, not feel as tight,
Speaker 1: recover much better between sessions, no matter how hard or
Speaker 1: explosive they were. But now there really is a process.
Speaker 1: I'd devote a lot more time to my warm up
Speaker 1: and mobility work, and I cool down properly, And so
Speaker 1: for me, it's as mental as it is physical. It's
Speaker 1: getting on top of my breathing. Sometimes I lie on
Speaker 1: the floor and close my eyes for a couple of
Speaker 1: minutes while I let the blood sort of come circulate
Speaker 1: back from my extremities, from arms and my legs back
Speaker 1: up to my heart. And it's one of those things
Speaker 1: you feel really nice in the now by the time
Speaker 1: you think get into your car and drive home, or
Speaker 1: you finish your workout at home, or whatever it is.
Speaker 1: It's a really nice way to tie the workout up
Speaker 1: with a nice little bow. I guess you know, rather
Speaker 1: than just bang crash, you're on with life. You actually
Speaker 1: spend a couple of minutes to wind down slowly. But
Speaker 1: I really think the benefit that you get from it,
Speaker 1: the biggest benefit is the quality of your recovery and
Speaker 1: the improvements you get to your flexibility in your posture.
Speaker 1: So I like to do a gentle cardio cool down,
Speaker 1: and I mean really gentle, little walk bit of time
Speaker 1: on the bike, and then I like to slow things
Speaker 1: right down with some gentle breathing and getting some blood
Speaker 1: flow back to the heart, and then I like to
Speaker 1: spend four or five minutes just doing some really slow,
Speaker 1: deep static stretches. Our next question is from Jess.
Speaker 2: Hey, Sam, You've spoken a lot about.
Speaker 4: Cardio training and resistance training in the past, and I'm just.
Speaker 2: Wondering what ratio of my workout should be cardio and
Speaker 2: what ratio should be resistance.
Speaker 1: Thanks well, Jess, that's a zinger. The conversation I'm normally
Speaker 1: having is if you're a cardio nut, I'm encouraging people
Speaker 1: to add resistance training, and if you're a weight training person,
Speaker 1: I'm sort of not lecturing but advising you to add
Speaker 1: some cardio into the mix. Now. I don't think it
Speaker 1: needs to be a perfect fifty to fifty necessarily. I
Speaker 1: don't think if you do six workouts a week they
Speaker 1: need to be three cardio and three strength. But there
Speaker 1: should be a pretty good balance there. The great thing
Speaker 1: is no workout is in isolation. So if I go
Speaker 1: for a run, yes it's a cardio workout, but I'm
Speaker 1: still getting a muscular workout from my legs. If I
Speaker 1: train weights, my heart rate's still up. The simplest thing
Speaker 1: is it's just important that we move. The second part
Speaker 1: is don't neglect either. If you're not doing one of
Speaker 1: them at all, that's a problem. I also think it's
Speaker 1: really important to probably do a bit more of what
Speaker 1: you like. I'm okay with that, but you're probably don't
Speaker 1: want a bigger discrepancy than one to three. I just
Speaker 1: think as long as you look at your week, not
Speaker 1: your year, not your month, but just your week routine,
Speaker 1: if there's a bit of a balance there, then you're
Speaker 1: okay and you can do hybrid sessions. So you might
Speaker 1: have one strength session a week, one cardio session a week,
Speaker 1: a couple of hybrid sessions a week, and you're going
Speaker 1: to have a really good mix. And our last exercise
Speaker 1: question is from Ali.
Speaker 3: I was wondering why is it important to get our
Speaker 3: heart rate up when exercising and what's actually happening to
Speaker 3: our body while it's up?
Speaker 1: Thanks, what a great question. Our heart the forgotten muscle,
Speaker 1: the most important muscle, Isn't it a funny one? I
Speaker 1: did say cool downs were forgotten. Why we need to
Speaker 1: train our heart weirdly, because it is so important is
Speaker 1: often forgotten about two Look, I mean what is happening
Speaker 1: is well, in simple physiological terms, our muscles when they're working,
Speaker 1: require oxygen, and the way they get that oxygen is
Speaker 1: through blood. And the way they get that blood is
Speaker 1: the heart pumps the blood to the muscle that we're
Speaker 1: working for on the bike, our legs need lots of
Speaker 1: oxygen and so we get lots of blood into the legs.
Speaker 1: And the heart has to work. Obviously, the bigger the muscle,
Speaker 1: the more the heart has to work. The harder you're working,
Speaker 1: the harder the heart has to work. The more muscles
Speaker 1: you're working, the heart of the heart has to work.
Speaker 1: So that's why boxing and running might get the heart
Speaker 1: rates slightly higher than say cycling because you're using your
Speaker 1: upper an your lower body muscles more than you would
Speaker 1: be on a bike. And then to answer your questionality,
Speaker 1: why is it important which you know what, I actually
Speaker 1: had to check myself when I was thinking about the
Speaker 1: answer here. Well, it's all about preventing cardiovascular disease. Now,
Speaker 1: I'm not a doctor, so I don't want to claim
Speaker 1: that I am. But we want to be able to
Speaker 1: decrease the stress that we place on our heart and
Speaker 1: our arteries, and we want to be able to reduce
Speaker 1: our blood pressure. And so to do that, the more
Speaker 1: we have our heart pumping oxygen and pumping blood to
Speaker 1: those muscles, the stronger it gets and the better it
Speaker 1: can handle those stresses. And therefore, as we get older
Speaker 1: and as we get at higher risk of these heart
Speaker 1: disease issues, the better prepared we are to deal with them. Then,
Speaker 1: of course, there's no guarantees in life. There's no doesn't
Speaker 1: mean if you eat really well and you train every
Speaker 1: day that you're not going to get cancer or get
Speaker 1: heart disease, but you're definitely putting the odds in your favor.
Speaker 1: And so why is it important to train our heart well?
Speaker 1: We all tend to focus on cardio for weight loss,
Speaker 1: which is great too, but it's absolutely not the most
Speaker 1: important thing. It's all about giving ourselves the best chance
Speaker 1: to prevent ourselves from getting cardiovascular disease, particularly as we
Speaker 1: get older. What a fun little episode it was today,
Speaker 1: the beautiful Andrea coming in, and I just loved the
Speaker 1: example of her kind of day on a plate. I
Speaker 1: just think when you can show people literally what a
Speaker 1: day would look like of you eating, you can tell
Speaker 1: people the theory behind it, you can give examples, but
Speaker 1: when you actually say, look, I'll tell you what I
Speaker 1: ate yesterday or this is a typical Monday for me,
Speaker 1: I think you can really paint a good picture. And
Speaker 1: as always, I love you sending in your exercise questions.
Speaker 1: And the sun's out now. As we've said over the
Speaker 1: last couple of weeks, it's springtime. It's time to get
Speaker 1: out and about enjoy those workouts. Keep those exercise questions
Speaker 1: coming in until Monday. I'll see you then and have
Speaker 1: a great weekend.