[00:00:00] Welcome everybody to today's episode of the Health Movement Podcast.
[00:00:04] We're going to be diving into the topic of nutrition today,
[00:00:07] breaking down the basic macro nutrients of proteins, carbohydrates and fats,
[00:00:13] explaining the roles and how to balance them for optimal health.
[00:00:15] We'll also talk about practical tips on how to eat clean whole foods
[00:00:20] and how important those are and especially to avoid things like refined sugars.
[00:00:25] Most importantly, we'll also explain why diets overall are crap
[00:00:30] and they're not really good to try and follow.
[00:00:32] So as always, we're not doctors, consulting your doctor or physician before
[00:00:37] starting any sort of program or anything like that.
[00:00:40] Let's just dive right into it.
[00:00:42] So why is nutrition important?
[00:00:45] Seems like an obvious topic.
[00:00:46] Proper nutrition decreases the chances for all the leading causes of death in the US,
[00:00:52] heart disease, cancer, diabetes, everything that makes up those top causes of death in the United States.
[00:00:59] It helps boost immune system, enhances mental health, gives you better energy, helps with sleep.
[00:01:03] Your cognitive function is better, you get better skin and also helps with your longevity.
[00:01:10] Thoughts on that, Jimmy?
[00:01:12] I mean, I think this is probably the most,
[00:01:15] I would say the most difficult or the most complex area that we'll probably discuss, right?
[00:01:20] I think nutrition is the one thing that is probably most difficult to dial in.
[00:01:27] You know, I think not the most difficult,
[00:01:29] but the most difficult to understand or what people have the hardest time understanding.
[00:01:33] I think when you say dial in to talking about consistency, it definitely is tough.
[00:01:38] I mean, you work out for an hour a day.
[00:01:40] That's not hard.
[00:01:41] But when you're trying to eat well for the other 23 hours, whatever it happens to be.
[00:01:46] And I think the other thing too is like you can know generally what is healthy eating, right?
[00:01:54] And it's knowing it and doing it are two different things.
[00:01:57] And I think that's where you see a lot of the disconnect is a lot of people know that they're not eating healthy
[00:02:03] or a lot of people know that they're not doing the right things nutritionally.
[00:02:06] They just don't necessarily know how to make that change.
[00:02:10] Yeah, like you said, consistency or the mentality of the mindset piece of the nutrition stuff is definitely a hard follow for some people.
[00:02:22] And it's that 80-20 rule that we talk about or making sure that you're moderating what you have and the good and the bad, right?
[00:02:31] Too much of a good thing can be bad as well.
[00:02:34] So you're making sure that you're moderating what you're eating
[00:02:38] and you're making sure that you're doing the right things there.
[00:02:42] But I think the big thing is carbs aren't the enemy.
[00:02:46] I think people love to make carbs the enemy, right?
[00:02:48] And you need to make sure that you even fats in that regard to people hear the word fat and they think it makes them fat.
[00:02:55] And well, yeah, certain things can your body needs good healthy fats in order to operate properly.
[00:03:01] So if you have a no fat diet like that's going to mess you up.
[00:03:05] You need all three of those macronutrients in some, you know, some regard in some level in order to be overall healthy,
[00:03:12] which is a lot of times people don't understand.
[00:03:16] And I think it goes back to what we said in the first episode.
[00:03:19] I don't think it's that people are necessarily lazy.
[00:03:25] Excuse me, or they don't want to do it.
[00:03:27] It's an understanding that they don't have talking to somebody.
[00:03:31] I won't embarrass them by saying their name, but I was speaking to somebody who wanted to put on muscle.
[00:03:35] We talked about our, you know, in order to to build muscle, you need to be in a calorie surplus.
[00:03:41] And this response was, yeah, you know what?
[00:03:43] I want to get more calories instead of drinking diet coke.
[00:03:46] I drink regular coke and I'm like, all right.
[00:03:50] The idea is right.
[00:03:51] You're getting more calories in, but it's not it's not necessarily the calories you want to get in there.
[00:03:56] So it's it's understanding all that stuff that makes a huge difference,
[00:04:01] which kind of leads into the next next part is what what is proper nutrition?
[00:04:06] What's it mean to eat to eat clean?
[00:04:09] You mentioned the 80 20 or 85 15 rule.
[00:04:12] What is it to eat clean?
[00:04:13] What what is you know for me?
[00:04:15] I think it's a mostly plant based diet, right with some some good lean sources of protein in there, right?
[00:04:23] So lean animal protein, I am a big proponent for a variety of fruits and vegetables, right?
[00:04:29] And you talked about the macronutrients, but you also have the micronutrients, right?
[00:04:33] You have the the vitamins and minerals and all that stuff that you're going to get from a wide variety of fruits and veggies.
[00:04:41] So that's that's where you want to start.
[00:04:43] I think it's diversity is is a good thing in your diet.
[00:04:47] And I think nature nature right there helps us out with the colors of the food.
[00:04:52] Like if you can eat a rainbow of fruits and vegetables,
[00:04:55] you know, you're getting different micronutrients throughout that.
[00:04:58] So it kind of helps you if all you're eating is orange vegetables,
[00:05:02] then obviously you're missing all the greens and reds and yellows and all that sort of thing.
[00:05:08] And I think you see that with, you know, the chicken and rice diet, right?
[00:05:12] Like you see the chicken and broccoli or like the right did the yes,
[00:05:17] you're getting your macronutrients and you're getting the right,
[00:05:20] you know, appropriate amount of grams and all that stuff.
[00:05:23] But what are you getting for the micronutrient?
[00:05:25] You know, what are you getting for the diversity of your fruits and veggies and stuff there?
[00:05:29] I think that's where you really need to start to branch out a little bit and get a little bit more
[00:05:34] exotic and a little bit more willing to try it.
[00:05:37] Right. That's that's the word I'm looking for.
[00:05:39] But I can't find it.
[00:05:41] And that we always talk about consistency and how important that is.
[00:05:45] If all you're eating is chicken, broccoli and brown rice, consistency is going to be tough.
[00:05:50] But if you're having chicken a couple days a week, you have a steak one day,
[00:05:53] you have, you know, a lean burger one day, you get some fish in there.
[00:05:56] If you have a variety of things that are all going to get you to whatever angle that you have
[00:06:02] that you have, if you're looking at 185 grams of protein a day
[00:06:06] and all you get it is from chicken, that's not sustainable.
[00:06:10] You're going to be miserable.
[00:06:11] But if you can have, you know, eggs for breakfast or protein smoothie
[00:06:15] or even you get like turkey sandwich for lunch with some some cheese and you have salmon for dinner,
[00:06:20] like it's a variety and that's going to make things so much easier to be consistent.
[00:06:26] Well, and you mentioned the smoothie to the smoothies are a great way to be able to kind of nutrient pack,
[00:06:33] you know, make a nutrient dense kind of meal
[00:06:36] and be able to kind of put a bunch of different types of things in to a smoothie
[00:06:43] and you can palette it maybe a little bit better,
[00:06:46] but also you can get all kinds of, you know, fruits, veggies, supplements, all that kind of stuff.
[00:06:52] Lactate even, you can get some kale in there, whatever you need to put in there.
[00:06:56] Definitely.
[00:06:57] I'm a big proponent for like some spinach, you get some iron in there, you know what I mean?
[00:07:02] You can really talk about the diversity of your food.
[00:07:05] You can really get a diverse number of ingredients in there and really it's a good way to start the day.
[00:07:11] I feel like it's, you know, for me, that's kind of like my routine is either eggs or a smoothie in the morning,
[00:07:18] you know, consistently, but at the same time it can be a little bit time consuming, I guess, trying to put it together.
[00:07:26] So you typically what I'll do is I'll put it together at night, wake up in the morning and just pop it in the,
[00:07:31] you know, I pop it in the fridge.
[00:07:33] I take it out in the morning, put my oatmeal in it and then, you know, drink it that way.
[00:07:39] That way it's, you know, it's good to go and it's nice and quick.
[00:07:43] One thing I tell that's super quick in the morning, my two go-to breakfasts are the same exact thing.
[00:07:48] I'll either do a smoothie or some eggs.
[00:07:50] And I forget who it was, it might be Jeff Cavalieri from AthleanX.
[00:07:56] He's an athletic trainer, super fit guy.
[00:07:59] And he is a huge proponent of just the box egg whites.
[00:08:04] You just pour out and there's nothing wrong with egg yolk, you know,
[00:08:08] it can have cholesterol and those sort of things.
[00:08:11] But it's just so convenient to pop open something, pour a cup of egg whites and throw it right in the pan,
[00:08:17] as opposed to, you know, you have to break up four or five eggs.
[00:08:21] Huge difference and the price is honestly about the same.
[00:08:25] But I know if I pour in a cup of egg whites, I'm getting 25 grams of protein from that.
[00:08:30] And then if I add cheese to it, some avocado,
[00:08:33] doesn't have a ton of protein in that and maybe a piece of toast, something like that.
[00:08:37] I'm getting 35, 40 grams of protein with that breakfast right away.
[00:08:43] And it's all natural foods.
[00:08:45] I'm not pouring a bowl of cereal or anything like that,
[00:08:48] which I'm not going to lie to you, a bowl of Reese's Puffs is sometimes just what I want.
[00:08:53] But it's that again can be a treat.
[00:08:56] That can be in the 15 or the 20 percent thing.
[00:08:58] I don't recommend that.
[00:08:59] The keyword is sometimes, right?
[00:09:02] Like that's the best.
[00:09:05] It's not the best thing first thing in the morning because you get that
[00:09:09] that processed sugar and everything.
[00:09:11] So you get that huge glucose spike and then it crashes a couple hours later
[00:09:16] and then you're just fighting the rest of the day.
[00:09:18] But honestly, every now and then it's not going to be too bad for you.
[00:09:25] You know that kind of goes to what I was going to say next is like the grocery shopping aspect, right?
[00:09:31] That's where you got to be.
[00:09:32] You got to really focus on the perimeter.
[00:09:35] Shop the perimeter.
[00:09:36] Stay to the produce.
[00:09:37] Stick to the natural ingredients, right?
[00:09:42] You don't want, you know, we mentioned it in the last podcast,
[00:09:45] but like you don't want to have a laundry list of ingredients on your food that you can't pronounce, right?
[00:09:52] Like you don't want those big long, you know, like chemical reaction in your food.
[00:09:59] It's like that's the stuff that's going to, you know, it's packed with carcinogens.
[00:10:04] That's just not healthy for you in a multitude of ways,
[00:10:08] not just the sugar and all that stuff too.
[00:10:10] So even something I didn't realize this,
[00:10:13] but even something like shredded cheese in a bag,
[00:10:16] the additives they put in that so that it doesn't clump.
[00:10:20] It's so much healthier to get a block of cheese and shred it yourself.
[00:10:23] If you've ever done that, you notice it clumps.
[00:10:25] So they're putting something in that, which I mean that that's a specific example
[00:10:30] and you can have shredded cheese from a bag and you're going to be, you know, long term.
[00:10:34] It's fine.
[00:10:35] But if you make a bunch of those little changes and just notice those little things in the long run,
[00:10:42] they definitely, definitely add up.
[00:10:44] It's like if you're saving for something, you cut out a Starbucks coffee in the morning
[00:10:49] and then you don't stop at a Cumbi's, Cumberland Farms and grab a Gator or whatever it happens to be.
[00:10:54] You cut back in these little spots and they definitely, definitely add up over time.
[00:10:59] But yeah, like you said, long list of ingredients.
[00:11:02] If it's coming from a box, chances are it's been produced
[00:11:07] and it's got additives in there to make it last longer.
[00:11:10] The best things around the perimeter, potatoes, sweet potatoes, things like that.
[00:11:14] Those complex carbohydrates that take longer for the body to digest will leave you feeling fuller,
[00:11:21] longer and you're not as hungry.
[00:11:23] If you have those simple sugars or the processed sugars, things of that nature,
[00:11:28] your body goes through that pretty quickly in terms of the digestion in your stomach
[00:11:33] and then you feel hungry and need to eat again much sooner.
[00:11:37] So you're fighting a constant battle of being hungry.
[00:11:39] If you have the foods that fill you up, it's a lot easier to eat a decent amount of food.
[00:11:47] And I'm not saying you should only eat 1200 calories or something insane like that.
[00:11:51] You need to be eating throughout the day.
[00:11:53] But there's a big difference between consistently eating 2000 to 2500 calories
[00:11:58] or bumping that up to 4,000 to 5,000 calories because that's going to make a huge difference.
[00:12:03] And usually those extra calories are the unhealthy ones
[00:12:07] that have other side effects that you don't really want in your diet.
[00:12:12] And that brings us back to the word diet, which I think we should probably talk about a little bit too.
[00:12:18] Yeah, I mean, it's that that's the one thing is like,
[00:12:20] you know, I'm not a huge proponent for people fad dieting.
[00:12:25] I mean, the one thing I will say that is positive to that is it gets people thinking about
[00:12:30] what they put in their body or what they're putting in their mouth, right?
[00:12:33] And I think that's that is the benefit to that.
[00:12:37] But I think that could be, you know, where my benefit stops, right?
[00:12:42] Like, I think it's yeah, it's it's one of those things where you look at,
[00:12:46] you know, the you know, when the Atkins diet was big with the cutting carbs or,
[00:12:51] you know, the the big thing with like the keto stuff, right?
[00:12:54] And it's not that it's not that it's it's right or wrong.
[00:13:00] I'm just not a huge fan of it.
[00:13:02] Like people are going to do what they want to do.
[00:13:04] But again, it's I think the biggest thing is that people just start to pay attention
[00:13:08] to what they're eating and what they're putting in their body.
[00:13:11] And then from there, you can start to build on, you know,
[00:13:16] your foundation of of what do you what falls within your guidelines
[00:13:22] of what you can what you can eat, right?
[00:13:24] And I think that's where I think another piece to it too is portion control.
[00:13:30] I think that is a major aspect to this too, right of like do it.
[00:13:36] I think I said it in the last one, like people, you know,
[00:13:39] you can't eyeball a piece of chicken and be like, all right, that's that's six ounces,
[00:13:43] right? Or that's four ounces of chicken, like or like what do you know,
[00:13:47] what does like you said, forty five to fifty grams of protein.
[00:13:51] All right. Well, what does that look like in, you know,
[00:13:54] in the form of chicken or beef for the only way to know that
[00:13:59] and to learn that is to measure or to find some.
[00:14:02] A lot of people say you take your fist.
[00:14:04] Everybody's fist is different.
[00:14:05] But if you get a food scale and you measure out eight ounces of chicken,
[00:14:11] you only have to do it a couple times and then you have an idea.
[00:14:14] I remember when I was a couple of my friends were going through the whole
[00:14:17] bodybuilding process and they were explaining it all to me and
[00:14:22] they were prepping their meals.
[00:14:23] I was like, I'll try this a little bit.
[00:14:25] And I was putting stuff in and I was showing one of the guys
[00:14:28] and he's like, Derek, that's your way off.
[00:14:30] Did you measure this?
[00:14:31] I'm like, no, but I think it's about right.
[00:14:33] And I thought I had eight ounces of chicken.
[00:14:35] It was like four, you know, so if you're going to do it,
[00:14:38] you just honestly, if you take a couple weeks and really focus
[00:14:43] on it, you'll know what it is going forward.
[00:14:46] Maybe a year later you forget, but then you measure it again.
[00:14:48] Be like, oh, I got to refresh my memory.
[00:14:50] So that definitely helps with being consistent in the thing with diets
[00:14:53] like you're talking about to have a diet.
[00:14:57] It has to be restrictive of something Atkins diet restricts certain
[00:15:02] certain things keto restricts certain things and your body needs
[00:15:07] some of everything and if you restrict it from having certain
[00:15:11] things then then it's not growing and not performing the way that
[00:15:15] it should and also another terrible thing about diets is there's
[00:15:18] usually an end date.
[00:15:20] Like I'm going to be on this diet till I get to the wedding
[00:15:23] or till I get to I don't know my class reunion that what happens
[00:15:27] immediately after though is you want to not do that diet,
[00:15:30] but it was a pain in the butt and you hated it.
[00:15:32] So now once it's done you go right back to the way you were.
[00:15:35] So instead of a diet you need to think of a lifestyle change
[00:15:39] and you need to find those foods and things that are healthy
[00:15:42] most of the time that you can be consistent with and we keep
[00:15:45] going back to that word, but that's the biggest thing is consistency.
[00:15:48] If you're consistent with what you eat, you're great.
[00:15:52] Well, and I think people want to want to believe it's going to
[00:15:55] change overnight right and that's not that's just not how it
[00:15:58] works.
[00:15:58] I think it's you know, it's not going to be all right.
[00:16:03] I'm going to change this all at once and it's going to stay
[00:16:06] that way.
[00:16:07] I think that's that's probably the best way to to guarantee
[00:16:10] your failure.
[00:16:11] I think that's you know something that you're going to you're
[00:16:16] going to you're setting yourself up for failure, right?
[00:16:18] I think that's where it needs to be small incremental changes
[00:16:23] over time to start to make a make a impact on how it's going
[00:16:29] to change a lot of things right.
[00:16:31] It impacts what we eat impacts our energy throughout the day.
[00:16:34] It impacts our sleep and impacts how we recover it impacts,
[00:16:38] you know all of these different things it affects, you know
[00:16:42] our our cognitive ability in our you know, our brain processing
[00:16:47] power and all that stuff.
[00:16:48] So it's you know, you start to dial in and you start to get
[00:16:52] these these good these good micronutrients and you know,
[00:16:57] your your fueling yourself correctly and then it starts
[00:17:01] to turn into all right.
[00:17:03] Well, you know now I'm starting to really get the
[00:17:07] basics down now.
[00:17:09] How can I know maybe dive a little bit deeper into it?
[00:17:11] And I think that's where you need to start somewhere is
[00:17:15] the whole thing.
[00:17:17] And it can be daunting.
[00:17:18] I think you know, you look at you look at the biggest like
[00:17:22] what are the challenges that that face people from eating
[00:17:25] healthy right?
[00:17:26] And I think if you look at that the number one a number
[00:17:29] one thing it has to be convenience right like I
[00:17:32] think absolutely.
[00:17:34] I'm something that you can grab out of the cupboard
[00:17:36] and it's in a package and you can just eat it on
[00:17:38] the go like it's definitely it takes more planning and
[00:17:44] more of a time commitment to eat well, but that being
[00:17:49] said to you could you could throw five pounds of chicken
[00:17:52] in a crock pot and then there you go.
[00:17:55] You've got you've got a bunch of chicken ready freeze
[00:17:58] four pounds of it, you know, and then pull that out
[00:18:01] as you need and then there are different things that
[00:18:03] you can do different hacks.
[00:18:04] You can have that will make it easier, but I mean nothing
[00:18:08] is going to compete with the convenience of you know,
[00:18:11] packaged food or things like that or just like I'm
[00:18:14] hungry.
[00:18:14] I'm going to swing by McDonald's and honestly if you
[00:18:17] want to do that once once a month twice a month
[00:18:20] something like that and that keeps you going.
[00:18:22] I think that's I mean knock yourself out if that
[00:18:25] fits into what you want to do, that's great.
[00:18:27] But in the long run, like you said it's it's
[00:18:31] consistency and it's a long game.
[00:18:33] So if you can be incrementally 1% or a half
[00:18:37] percent better each day over a long enough time period
[00:18:41] you're going to reach your goal.
[00:18:43] If you can be 2% better you make it there faster,
[00:18:46] but if you just consistently try to improve or try
[00:18:49] to be a little bit better each day over a long
[00:18:53] enough, you know timeline you're going to get where
[00:18:55] you want to go.
[00:18:56] So that's that's a huge huge thing and I forget
[00:19:00] and we took a ton of takes on the first one.
[00:19:03] So I don't remember what I said on the one that
[00:19:05] we finally finally settled on but Usain Bolt who's
[00:19:09] a who's you know, world's fastest man all that Olympic
[00:19:12] Olympic gold medalist was saying he trained four
[00:19:16] years to run for nine seconds and people give
[00:19:19] up when something doesn't go well after a month
[00:19:21] like this isn't a thing that you're going to
[00:19:24] do for a week or two weeks or a month like
[00:19:26] you're looking at the rest of your life.
[00:19:28] So if every month you get a little bit better
[00:19:31] think about where you were two years ago three
[00:19:34] years ago four years ago that went by in the blink
[00:19:36] of an eye think about the last week how quickly
[00:19:39] that went by so if you can be better just a little
[00:19:42] bit two three four years down the line is going
[00:19:45] to get here really quickly and at that point
[00:19:49] in time you're going to be thanking yourself
[00:19:51] for doing those little things.
[00:19:52] Yep.
[00:19:53] I don't know.
[00:19:54] So I just wanted to touch on what the actual
[00:19:57] macronutrients are we briefly went over those
[00:20:00] but just talk about what they are and what they
[00:20:03] do. We have our proteins we have our carbs and
[00:20:05] we have our fats and we you know, we mentioned
[00:20:08] fat gets a bad name if it had a different name
[00:20:11] and it wasn't associated with being fat or
[00:20:14] overweight than I think it would be easier for
[00:20:16] people to eat but fats are definitely the
[00:20:19] most concentrated form of calories.
[00:20:21] You get nine calories per gram of fat whereas
[00:20:23] proteins and carbs.
[00:20:24] It's four calories per gram of fat, but if
[00:20:27] that's helped with a lot of stuff will help
[00:20:30] with your cell function and hormones they help
[00:20:32] with your brain function.
[00:20:33] They protect your organs.
[00:20:34] They help regulate body temperature.
[00:20:37] They help with digestion.
[00:20:38] There's a lot of things that goes on with
[00:20:40] why fats are needed throughout the body, but
[00:20:43] it's just unfortunately unfortunate.
[00:20:45] They're named what their name.
[00:20:48] I mean and I think but that's like the
[00:20:50] name comes like from the Ag the origin right?
[00:20:55] So it's like yeah, I think it's just.
[00:20:59] I mean, it's not I wouldn't I don't want
[00:21:01] to go down that wormhole, but at the same time
[00:21:03] like I feel like it's it's something that
[00:21:07] it's just an educational thing people just
[00:21:09] don't understand.
[00:21:10] Yeah, and I think that's if you take any
[00:21:13] process like if you have too much sugar,
[00:21:15] which is a carbohydrate that's going to get
[00:21:19] changed into fat when the body stores,
[00:21:20] you know, so it's it's you're right.
[00:21:23] It's education and understanding like people
[00:21:25] drink orange juice because they think it's
[00:21:27] healthy.
[00:21:28] But if you look at the amount of added sugar
[00:21:30] in normal orange juice that you find on the
[00:21:32] supermarket, it's really really not healthy
[00:21:35] at all for you.
[00:21:36] Yeah.
[00:21:37] So yeah, it's like the if you look at
[00:21:39] that you've ever seen the like the where
[00:21:41] they do the show like a can of soda and
[00:21:45] then like how much added sugar is put
[00:21:48] into a can of soda or like all that
[00:21:50] stuff like that's that's where people like
[00:21:51] if you were to see the
[00:21:55] the actual
[00:21:57] you know when you put in your visual
[00:21:59] terms like that, I think that's where really
[00:22:01] it really starts to hit that, you know,
[00:22:04] maybe this these things aren't in in in
[00:22:07] soda and all that stuff or something that
[00:22:09] I've cut out years ago.
[00:22:11] But at the same time like you know,
[00:22:12] it's it's like that carbonation like so
[00:22:14] I'm mixed in I started drinking seltzer
[00:22:17] is you know what I mean?
[00:22:17] So I'm a yeah, we're worse.
[00:22:19] We're strictly a seltzer home at this
[00:22:21] point.
[00:22:21] So it's like just making small little
[00:22:23] changes like that to to you know what you
[00:22:27] know, say you're going to and I'm not
[00:22:29] I'm not bashing pasta here.
[00:22:31] Like we'll get into the carbohydrates
[00:22:32] but people people
[00:22:35] I feel like people really love to make
[00:22:36] carbs that the enemy but those are
[00:22:39] the those are the type of carbs that
[00:22:41] you should be trying to limit right
[00:22:42] the pasta the
[00:22:44] yeah, the empty carbs right the carbs
[00:22:47] that do don't hold a ton of nutritional
[00:22:49] value.
[00:22:50] I think that's another one where you
[00:22:51] talk about, you know, fat gets a bad
[00:22:54] name.
[00:22:54] But I think I feel like carbs are
[00:22:55] starting to get a bad rap nowadays
[00:22:57] too, you know, I agree.
[00:22:59] I agree completely and your body
[00:23:00] needs like you absolutely need carbs.
[00:23:02] That's your main source of energy,
[00:23:04] you know short-term energy here people
[00:23:06] carb loading before a race or something
[00:23:08] like that's a real thing.
[00:23:09] Your body uses carbohydrates as energy.
[00:23:12] If you get them from good sources,
[00:23:14] you know, sweet potatoes, vegetables,
[00:23:15] whatever it happens to be that that's
[00:23:17] great for you.
[00:23:18] You don't need to cut out carbs.
[00:23:19] If you're chowing down two pizzas
[00:23:21] a night like those are not the carbs
[00:23:23] that you want to consistently be eating.
[00:23:26] But yeah, there's definitely there's
[00:23:28] difference with those and then the
[00:23:29] last one protein is huge.
[00:23:32] I mean that that's key for muscle
[00:23:33] growth bones cartilage increases
[00:23:36] the serotonin which helps you
[00:23:38] regulate your mood and sleep
[00:23:40] in your appetite.
[00:23:41] So you need some of all
[00:23:44] of it proteins definitely tough to
[00:23:46] get in because it's the most
[00:23:48] filling if you're trying to eat 200
[00:23:50] grams of protein in a day like
[00:23:53] dude, that's hard.
[00:23:54] That's not easy at all.
[00:23:56] And you see stories of like guys
[00:23:58] like Chris Evans or somebody who's
[00:23:59] like trying to get jacked for
[00:24:01] these superhero movies and they
[00:24:03] are miserable.
[00:24:05] I like people's job is just keep
[00:24:07] coming and bringing them food
[00:24:08] and they're just eating pieces
[00:24:10] of chicken and it's they're miserable
[00:24:13] talking about the meat sweats,
[00:24:14] but it's just not like you can
[00:24:17] you don't have to go to that extreme.
[00:24:18] We're not all superheroes.
[00:24:19] We don't have to try to be but it
[00:24:22] it's definitely another thing that
[00:24:23] the body needs for sure.
[00:24:27] All right.
[00:24:28] We do have a section on here where
[00:24:30] we answer listener questions.
[00:24:31] We have three of them.
[00:24:33] We're going to go through today.
[00:24:35] This first one is from Jennifer
[00:24:37] in New York City and she says
[00:24:41] or asked what do you feel are
[00:24:42] appropriate portions for females
[00:24:44] seeking to maintain muscle mass
[00:24:46] and how often should one be how
[00:24:47] often should one be eating throughout
[00:24:49] the day?
[00:24:49] This was a muscle mass in as well
[00:24:51] as just overall maintaining their
[00:24:54] their I guess their lean body mass
[00:24:57] in terms of protein.
[00:24:58] It's the same, you know,
[00:25:00] you take your grams of protein
[00:25:01] per pound of body weight.
[00:25:02] That's what you want.
[00:25:04] And then to pick on like
[00:25:06] how many calories you need to eat
[00:25:08] throughout the day.
[00:25:09] It's completely dependent on the person
[00:25:12] their activity level and things like
[00:25:13] that but it should be between
[00:25:16] roughly 1600 to 2400 calories
[00:25:19] somewhere in that range.
[00:25:20] Some people will need more you
[00:25:22] really shouldn't go down to the
[00:25:23] 1200 or 1000 calorie range
[00:25:26] supper alpha your body needs fuel.
[00:25:28] So if you're down that low on
[00:25:30] calories, you really need to
[00:25:32] reverse diet build some muscle
[00:25:35] to build up your metabolism so
[00:25:36] that you can take in more calories
[00:25:39] and then when you go into a
[00:25:40] caloric deficit, let's say
[00:25:42] you only eat a thousand you can
[00:25:44] bump that up to 2000 a day.
[00:25:45] Now your caloric deficit is down
[00:25:47] to 1600 to eating a healthy
[00:25:49] amount of food which is tough
[00:25:51] for some people to hear because
[00:25:52] they
[00:25:54] they want to be at a certain
[00:25:56] weight or look a certain way
[00:25:59] if you're eating healthy
[00:26:00] car or healthy healthy calories
[00:26:04] in your increasing your exercise
[00:26:05] you're doing resistance training
[00:26:07] you're trying to build muscle
[00:26:08] you can take on those extra
[00:26:10] calories and not gain a pound
[00:26:11] if you're working out
[00:26:13] and doing the things you should
[00:26:14] but you should not be down to
[00:26:16] a thousand calories a day in
[00:26:18] a cut because your body is
[00:26:19] going to adjust to it.
[00:26:20] And then the next time if you
[00:26:21] want to tone up a little more
[00:26:23] we can go down to 800.
[00:26:25] Yeah, you can't
[00:26:27] it's an input versus output
[00:26:28] thing right and I think that's
[00:26:30] where
[00:26:31] people really get hung up on
[00:26:33] they're not mutually exclusive.
[00:26:35] I think it's you know, I think
[00:26:37] the big thing is like all
[00:26:38] people are like I exercise,
[00:26:40] you know, I exercise a lot
[00:26:41] and it's like all right.
[00:26:42] Well, especially when you're
[00:26:43] talking about either
[00:26:45] maintaining body weight or
[00:26:47] losing gaining or losing
[00:26:49] maintaining whatever
[00:26:51] it's it's understanding
[00:26:54] the amount of calories that
[00:26:55] you're burning in a day on
[00:26:57] a daily basis like you need
[00:26:58] to be you need to wear some
[00:26:59] sort of tracker, you know
[00:27:01] a fitness tracker whether it's
[00:27:02] a whoop or you know
[00:27:04] an Apple Watch or an aura
[00:27:05] ring or something along those
[00:27:07] lines that gives you
[00:27:08] general idea of what your
[00:27:10] movement looks like in a day
[00:27:12] and how many calories ballpark
[00:27:14] that you're burning in a day
[00:27:16] and then it's starting to do
[00:27:17] the math of like, all right.
[00:27:19] Well, this is where you
[00:27:20] know, we talked about the
[00:27:21] food log last time to
[00:27:23] keeping a food log would
[00:27:24] would help to track.
[00:27:26] All right.
[00:27:26] I've had this amount of
[00:27:27] calories, you know over the
[00:27:29] course of the last week.
[00:27:30] I've I've averaged,
[00:27:32] you know, say 1800 calories
[00:27:34] a day
[00:27:36] and it's like all right.
[00:27:37] So this is
[00:27:39] look at your output of
[00:27:40] what you're using for energy
[00:27:42] or calories per day.
[00:27:44] Look at your input of what
[00:27:45] you're you're taking in
[00:27:46] and then it's, you know,
[00:27:47] you just have to adjust both
[00:27:48] of those to to find
[00:27:50] the sweet spot for you.
[00:27:51] It's like what you're
[00:27:52] talking about.
[00:27:52] If you're trying to maintain
[00:27:54] then it's it's really just
[00:27:55] keeping it, you know,
[00:27:57] hovering around a balanced,
[00:27:59] you know calories burned
[00:28:00] versus calories,
[00:28:02] you know, taken in
[00:28:04] and then, you know,
[00:28:05] whether you're looking to
[00:28:06] gain calories,
[00:28:07] gain weight or gain mass,
[00:28:09] then it's, you know,
[00:28:10] you're going to you're
[00:28:11] going to want to have a,
[00:28:13] you know, you're going to
[00:28:14] want to be in a surplus
[00:28:16] of calories versus a deficit.
[00:28:17] Right?
[00:28:18] And that's where it's
[00:28:19] just knowing what
[00:28:21] half of it's just,
[00:28:22] you know, what's your goal?
[00:28:23] What are you trying to
[00:28:23] work toward and then,
[00:28:25] you know, how do you make
[00:28:26] that happen and how do you
[00:28:27] put that into practice?
[00:28:28] You know what I mean?
[00:28:29] Yeah.
[00:28:30] And I think we talked about
[00:28:31] mindset now important that
[00:28:33] is too.
[00:28:33] And I think some of it is
[00:28:34] that people have this negative
[00:28:36] relationship with food.
[00:28:38] We're like, I can't eat
[00:28:39] that because this will happen.
[00:28:40] And if you can just shift
[00:28:42] that mindset, like,
[00:28:43] all right, I know I need
[00:28:45] to eat and if I eat
[00:28:46] this, these are the
[00:28:47] benefits of it.
[00:28:48] If I eat this and it
[00:28:49] could be physical benefits
[00:28:50] and maybe like your
[00:28:52] family's going out to
[00:28:53] ice cream and you
[00:28:54] know, like that's that's
[00:28:56] a fun time for the
[00:28:57] eat the ice cream like
[00:28:58] that that while it might
[00:29:00] not be physically the
[00:29:01] best thing for you.
[00:29:02] And again, if it's if
[00:29:03] it's in that 20 or 15%
[00:29:05] of the time,
[00:29:06] it has psychological
[00:29:07] benefits.
[00:29:07] It has like bonding
[00:29:09] benefit there.
[00:29:10] There are good things
[00:29:11] that happen.
[00:29:12] It's not just we have
[00:29:13] to look at internally
[00:29:15] what happens in our
[00:29:16] bodies too.
[00:29:16] But if you're just
[00:29:18] aware of overall why
[00:29:20] you're eating the things
[00:29:20] that you're eating,
[00:29:22] well, it makes it
[00:29:23] a little easier contextually
[00:29:24] too.
[00:29:25] I think if you were
[00:29:25] to break it down
[00:29:26] and say like,
[00:29:28] all right in a given
[00:29:30] month, if you were
[00:29:31] to say, say, hey,
[00:29:32] we're going to have
[00:29:33] we're going to go out
[00:29:33] for ice cream.
[00:29:34] We're going to have ice
[00:29:34] cream 20% of the time
[00:29:37] or 20, maybe 20%
[00:29:38] of the days of a month.
[00:29:40] Well, 20% is
[00:29:42] six days a month,
[00:29:44] right? That's almost
[00:29:45] an entire week of
[00:29:46] time that you can have
[00:29:47] a bowl of ice cream,
[00:29:48] right? And I think
[00:29:49] that's where it's like
[00:29:51] six days is a lot.
[00:29:53] Like if you look at
[00:29:54] it, like that's a good
[00:29:54] amount of it really
[00:29:56] you know what I mean?
[00:29:56] It really is.
[00:29:57] So you just you
[00:29:58] have to make sure
[00:29:59] you're good on the
[00:29:59] other days, but like
[00:30:00] work in what you
[00:30:01] got to live like
[00:30:03] this isn't like
[00:30:04] I'm going to be
[00:30:04] strict for the rest.
[00:30:05] No, like you got
[00:30:07] to be disciplined,
[00:30:08] but think that's
[00:30:10] what the 20% is
[00:30:11] there for 15%
[00:30:13] in like in it.
[00:30:14] And I think I said
[00:30:15] this last time is
[00:30:16] like I think last
[00:30:17] time I said use
[00:30:18] use your food log
[00:30:19] is like an 18
[00:30:20] like a bank statement,
[00:30:22] but that's like
[00:30:23] that's what you
[00:30:24] you have to do.
[00:30:25] You have to budget
[00:30:26] those things, right?
[00:30:27] You have to budget.
[00:30:28] All right.
[00:30:28] Well, you know,
[00:30:30] you have to make
[00:30:31] those sacrifices just
[00:30:32] like you have to make
[00:30:33] you know,
[00:30:35] when you're saving
[00:30:35] to go on vacation
[00:30:37] like we are right.
[00:30:37] It's like you have
[00:30:38] to make certain
[00:30:39] sacrifices to
[00:30:40] cut things out
[00:30:41] to get to
[00:30:43] where you want to be
[00:30:44] or to achieve
[00:30:45] the things that
[00:30:45] you want to achieve.
[00:30:46] It's it's really
[00:30:47] just making sure
[00:30:48] that you're consciously
[00:30:50] making the effort
[00:30:51] in putting a plan
[00:30:53] in place to be
[00:30:54] able to do that.
[00:30:55] And I think that's
[00:30:57] more than half
[00:30:58] the battle is
[00:30:59] just having a plan
[00:31:00] and you know,
[00:31:02] and it doesn't have
[00:31:03] to be perfect.
[00:31:04] I think that's the other
[00:31:05] piece is people
[00:31:05] want it to be perfect,
[00:31:06] you know, and it's
[00:31:08] it's never you
[00:31:09] I think it's
[00:31:10] especially like
[00:31:12] you know,
[00:31:13] I think for me
[00:31:14] it's my
[00:31:15] my diet is perfect
[00:31:16] on work days,
[00:31:17] right? Like on
[00:31:18] during the week
[00:31:19] and when I'm in my routine
[00:31:20] and you know,
[00:31:21] I can
[00:31:23] I can kind of
[00:31:23] get it down to a science,
[00:31:25] but then
[00:31:26] you hit the weekend
[00:31:27] you're you know,
[00:31:28] we're kind of
[00:31:28] all over the place.
[00:31:29] I've got a
[00:31:29] you know,
[00:31:30] I got a little boy.
[00:31:31] So we're like all
[00:31:32] over the place
[00:31:32] like right now where
[00:31:34] we have sports,
[00:31:35] we have all this stuff
[00:31:36] on the weekends
[00:31:36] or we're going apart
[00:31:37] like you know,
[00:31:38] birthday parties
[00:31:38] and all this stuff
[00:31:39] and it's
[00:31:40] that's where I get
[00:31:41] out of whack
[00:31:42] is when I'm out
[00:31:42] of my routine
[00:31:43] and
[00:31:44] and that's where
[00:31:45] for me
[00:31:45] it's like
[00:31:46] I need to learn
[00:31:47] how to
[00:31:48] dial that in
[00:31:49] a little bit better
[00:31:49] or I have to be
[00:31:50] a little bit better
[00:31:51] in those areas
[00:31:51] and I know that
[00:31:52] so it's
[00:31:53] it's
[00:31:54] it's knowing that
[00:31:55] when I'm
[00:31:56] when I'm outside
[00:31:57] like days like today
[00:31:58] it's a Saturday
[00:31:58] where it's
[00:31:59] you know,
[00:31:59] I don't really
[00:32:00] have much going on
[00:32:01] I don't have a lot
[00:32:01] of structure happening
[00:32:02] so it's like I need to
[00:32:03] make sure that
[00:32:04] I wake up
[00:32:05] I had my eggs
[00:32:06] this morning
[00:32:06] and
[00:32:07] I was able to kind of
[00:32:08] kick start a little bit
[00:32:09] of a routine
[00:32:10] stay in my routine
[00:32:11] a little bit
[00:32:12] and that's where
[00:32:12] I stay successful
[00:32:13] is when I'm in
[00:32:14] that routine
[00:32:15] and I'm
[00:32:16] I'm
[00:32:17] being consistent
[00:32:19] in all that stuff
[00:32:20] I think that's where
[00:32:21] you start to see
[00:32:23] people kind of fall off
[00:32:24] is with that
[00:32:26] you know,
[00:32:26] that day to day
[00:32:27] is
[00:32:28] you know,
[00:32:28] it's easy to be
[00:32:29] unstructured
[00:32:30] yeah
[00:32:30] and it's easy
[00:32:31] to be consistent
[00:32:31] for a week
[00:32:33] and this is where
[00:32:33] you're talking about
[00:32:34] it's a
[00:32:35] you know,
[00:32:35] that
[00:32:36] that week
[00:32:36] can
[00:32:37] turn into two weeks
[00:32:38] and then
[00:32:38] you know,
[00:32:39] I think it
[00:32:39] what is it
[00:32:40] something like
[00:32:40] 18 days
[00:32:41] for something to become
[00:32:42] a habit
[00:32:43] it's something
[00:32:44] along those lines
[00:32:44] yeah
[00:32:45] it's like 3 weeks
[00:32:45] 18, 21
[00:32:46] something like that
[00:32:47] so it's
[00:32:48] I think that's where
[00:32:48] it's
[00:32:49] you know,
[00:32:49] you need to start
[00:32:50] to
[00:32:50] to really
[00:32:54] focus on
[00:32:55] how you can be
[00:32:56] consistent
[00:32:57] in
[00:32:58] understanding
[00:32:58] of being consistent
[00:33:01] is going to be
[00:33:02] inconsistent sometimes
[00:33:04] right
[00:33:04] and I think that's
[00:33:07] I think
[00:33:08] sorry Jennifer
[00:33:09] I think we went
[00:33:09] a little long
[00:33:10] with your answer there
[00:33:10] but basically
[00:33:11] 1600
[00:33:12] 2400 calories
[00:33:13] you're going to be
[00:33:14] somewhere in there
[00:33:15] randomly
[00:33:15] the next question
[00:33:16] we have
[00:33:16] goes along
[00:33:17] and we kind of
[00:33:18] answered it
[00:33:19] so we don't
[00:33:20] have to
[00:33:21] talk too much
[00:33:22] to this one
[00:33:23] but this is from
[00:33:23] Nancy in Atlanta
[00:33:25] if I have a huge
[00:33:26] calorie deficit
[00:33:27] of 500 calories
[00:33:28] every day
[00:33:29] I'm afraid my
[00:33:30] body is going to
[00:33:30] stop burning fat
[00:33:31] because it will
[00:33:32] store the calories
[00:33:33] that it has
[00:33:34] what do you suggest
[00:33:35] and with this
[00:33:36] 500 calories
[00:33:37] is actually
[00:33:37] that's a fine
[00:33:38] deficit
[00:33:39] your body's
[00:33:39] not going to
[00:33:40] go into shock
[00:33:40] or anything like
[00:33:41] that
[00:33:41] and save
[00:33:43] and keep the
[00:33:44] store body fat
[00:33:45] it really
[00:33:46] comes down
[00:33:47] to what you're
[00:33:47] doing
[00:33:48] if you're still
[00:33:48] doing resistance
[00:33:49] training
[00:33:51] if you're
[00:33:51] still exercising
[00:33:52] when your
[00:33:52] body
[00:33:54] needs to
[00:33:55] repair those
[00:33:55] muscles
[00:33:56] so it's
[00:33:56] going to
[00:33:57] take the
[00:33:57] calories
[00:33:58] you're
[00:33:58] putting in
[00:33:59] and
[00:33:59] work to
[00:34:00] regain those
[00:34:00] muscles
[00:34:02] if you're
[00:34:03] eating only
[00:34:04] a thousand
[00:34:04] calories a
[00:34:05] day though
[00:34:06] as we said
[00:34:06] before you
[00:34:07] got to
[00:34:07] ramp up
[00:34:07] your metabolism
[00:34:08] you got a
[00:34:09] you got to
[00:34:09] eat more
[00:34:10] you got to
[00:34:10] reverse diet
[00:34:11] you've got a
[00:34:12] you've got to
[00:34:12] work on
[00:34:12] resistance
[00:34:13] training
[00:34:13] to
[00:34:14] to build
[00:34:14] the muscle
[00:34:15] up so
[00:34:15] that you
[00:34:15] can build
[00:34:16] up your
[00:34:16] metabolism
[00:34:17] and so
[00:34:17] that you
[00:34:17] can go
[00:34:18] on a
[00:34:19] proper
[00:34:19] caloric
[00:34:19] deficit
[00:34:20] where you're
[00:34:20] not
[00:34:21] risking
[00:34:22] getting too
[00:34:22] low but
[00:34:23] 500 calories
[00:34:24] nothing wrong
[00:34:25] with that
[00:34:25] in terms
[00:34:26] of the
[00:34:26] caloric deficit
[00:34:27] if you
[00:34:27] can still
[00:34:28] maintain
[00:34:29] a decent
[00:34:29] amount
[00:34:30] again don't
[00:34:30] go down
[00:34:31] to a
[00:34:31] thousand
[00:34:31] calories a
[00:34:32] day and then
[00:34:35] the third
[00:34:35] correct question
[00:34:36] we all
[00:34:37] know high
[00:34:37] protein is
[00:34:38] important
[00:34:38] for muscle
[00:34:39] building.
[00:34:40] Can you
[00:34:40] explain the
[00:34:41] difference in
[00:34:41] why there
[00:34:41] is a
[00:34:42] difference
[00:34:42] between
[00:34:42] getting
[00:34:43] your
[00:34:43] your
[00:34:44] protein
[00:34:44] from
[00:34:45] powders
[00:34:46] or
[00:34:46] in bar
[00:34:47] or bars
[00:34:48] versus
[00:34:48] like chicken
[00:34:49] and eggs
[00:34:49] something
[00:34:50] like that
[00:34:50] and this
[00:34:50] is Stevie
[00:34:51] she's
[00:34:51] a girl
[00:34:52] from
[00:34:52] Mansfield,
[00:34:53] Massachusetts.
[00:34:56] Yeah,
[00:34:56] I mean
[00:34:56] it it
[00:34:57] it's all
[00:34:57] about
[00:35:00] I mean
[00:35:01] we talked
[00:35:01] about
[00:35:02] convenience
[00:35:02] earlier
[00:35:02] but it's
[00:35:03] all about
[00:35:03] like
[00:35:04] in you
[00:35:04] talk to
[00:35:05] you know you
[00:35:05] spoke to
[00:35:06] it can be
[00:35:06] difficult to
[00:35:07] try to
[00:35:08] try to
[00:35:08] get
[00:35:09] that
[00:35:10] amount
[00:35:10] your
[00:35:10] your
[00:35:11] your
[00:35:11] daily
[00:35:12] intake
[00:35:13] strictly
[00:35:13] from
[00:35:14] you know
[00:35:15] lean
[00:35:15] meats
[00:35:16] you know
[00:35:16] or
[00:35:18] healthy
[00:35:18] you know
[00:35:20] that
[00:35:20] that
[00:35:20] source
[00:35:21] I think
[00:35:21] that can
[00:35:22] be
[00:35:23] a lot
[00:35:23] of it's
[00:35:23] mostly
[00:35:25] convenience
[00:35:26] there is
[00:35:26] some
[00:35:27] you know
[00:35:27] there is
[00:35:28] some
[00:35:28] science
[00:35:28] behind
[00:35:29] absorption
[00:35:30] and
[00:35:30] how you
[00:35:33] how
[00:35:33] you
[00:35:35] process
[00:35:36] the different
[00:35:36] types of
[00:35:37] the different
[00:35:37] types of
[00:35:38] protein
[00:35:38] right I think
[00:35:39] you see people
[00:35:40] like
[00:35:41] you know
[00:35:41] some people
[00:35:41] have
[00:35:42] digestion issues
[00:35:43] and
[00:35:44] it can be
[00:35:45] you know
[00:35:45] hard for them
[00:35:46] to break down
[00:35:47] the different
[00:35:47] types of
[00:35:48] like
[00:35:48] you that's why
[00:35:49] you see people
[00:35:50] use the
[00:35:50] pea proteins
[00:35:51] versus the
[00:35:51] whey proteins
[00:35:52] because they're
[00:35:53] not able to
[00:35:54] you know
[00:35:54] there's
[00:35:55] there's
[00:35:55] some digestion
[00:35:56] issues
[00:35:57] the stuff
[00:35:57] there too
[00:35:58] so that's
[00:35:59] that's
[00:35:59] that's something
[00:36:00] that you see
[00:36:00] a lot
[00:36:01] with the
[00:36:02] with the
[00:36:02] protein
[00:36:03] protein intake
[00:36:04] type of stuff
[00:36:04] I think another
[00:36:05] thing and you were
[00:36:06] mentioning
[00:36:06] micronutrients
[00:36:08] earlier
[00:36:09] when you eat
[00:36:09] a piece of
[00:36:10] steak or
[00:36:10] piece of
[00:36:11] fish you're
[00:36:11] not just
[00:36:12] getting
[00:36:12] protein
[00:36:13] you're
[00:36:13] getting a
[00:36:14] whole
[00:36:14] slew
[00:36:15] of all
[00:36:15] other
[00:36:16] things
[00:36:16] that are
[00:36:16] good
[00:36:17] for the
[00:36:17] body
[00:36:18] that you're
[00:36:18] not going
[00:36:19] to necessarily
[00:36:19] be
[00:36:19] getting
[00:36:20] from a
[00:36:20] whey
[00:36:21] protein
[00:36:21] powder
[00:36:22] or
[00:36:22] protein
[00:36:23] bar
[00:36:23] or
[00:36:23] something
[00:36:24] like
[00:36:24] that
[00:36:24] so
[00:36:25] I mean
[00:36:25] you could
[00:36:26] theoretically
[00:36:28] you don't
[00:36:29] need
[00:36:29] any of
[00:36:30] those things
[00:36:31] like you don't
[00:36:31] need whey
[00:36:31] protein
[00:36:32] no need
[00:36:32] protein bars
[00:36:33] you don't
[00:36:33] need any of
[00:36:34] that stuff
[00:36:35] you could
[00:36:35] get an
[00:36:36] incredible
[00:36:37] shape
[00:36:38] just eating
[00:36:38] natural
[00:36:39] foods
[00:36:40] where the
[00:36:40] other things
[00:36:41] come in
[00:36:41] into play
[00:36:42] is the
[00:36:42] convenience
[00:36:43] if you're
[00:36:44] having trouble
[00:36:44] getting your
[00:36:45] calories
[00:36:45] in or
[00:36:46] your protein
[00:36:46] in and you
[00:36:47] have
[00:36:47] you know
[00:36:48] a couple scoops
[00:36:48] of protein
[00:36:49] and mix
[00:36:50] it with
[00:36:50] milk or
[00:36:51] water
[00:36:51] whatever you
[00:36:51] want to
[00:36:52] mix it
[00:36:52] with
[00:36:52] that's going
[00:36:53] to help
[00:36:53] you get
[00:36:53] the calories
[00:36:54] in so
[00:36:55] I would
[00:36:55] say get
[00:36:56] as much
[00:36:56] as you
[00:36:56] can
[00:36:57] from
[00:36:58] from
[00:36:58] natural
[00:36:59] sources
[00:36:59] so you
[00:36:59] can get
[00:37:00] those other
[00:37:00] micronutrients
[00:37:01] in there
[00:37:02] and then
[00:37:03] substitute
[00:37:03] the rest
[00:37:04] with
[00:37:05] with the
[00:37:05] convenience
[00:37:06] stuff so
[00:37:08] that kind
[00:37:08] of brings
[00:37:09] this
[00:37:09] episode
[00:37:10] to an
[00:37:10] end
[00:37:10] thank you
[00:37:11] so much
[00:37:11] for listening
[00:37:12] we appreciate
[00:37:13] all the
[00:37:13] time you
[00:37:14] guys have
[00:37:14] been here
[00:37:15] time is
[00:37:16] definitely
[00:37:16] the most
[00:37:16] valuable
[00:37:17] thing that
[00:37:17] you have
[00:37:17] to give
[00:37:17] so the
[00:37:18] fact that
[00:37:18] you're
[00:37:18] here with
[00:37:19] us
[00:37:20] for those
[00:37:20] you still
[00:37:20] here with
[00:37:21] us
[00:37:21] we couldn't
[00:37:22] appreciate
[00:37:23] it more
[00:37:24] the next
[00:37:24] episode
[00:37:25] we're
[00:37:25] going to
[00:37:25] be talking
[00:37:25] more about
[00:37:26] fitness
[00:37:27] and explaining
[00:37:27] certain
[00:37:28] things about
[00:37:28] that
[00:37:28] and you
[00:37:29] know give
[00:37:29] a big
[00:37:30] overall
[00:37:30] episode
[00:37:31] about
[00:37:31] fitness
[00:37:32] there
[00:37:32] so
[00:37:33] join us
[00:37:33] with the
[00:37:33] next one
[00:37:34] thank you
[00:37:34] so much
[00:37:35] for coming
[00:37:36] see you
[00:37:37] guys next
[00:37:37] time all
[00:37:37] the day
[00:37:39] all right
[00:37:39] thank you