In this episode of the Health Movement Podcast, Derek and Tim discuss the importance of nutrition for overall health. They explore the roles of proteins, carbohydrates, and fats, and emphasize the need for balance and consistency in eating habits. They also highlight the benefits of eating clean, whole foods and the importance of avoiding processed sugars. The conversation touches on the challenges of understanding and implementing proper nutrition, as well as the pitfalls of fad diets. The hosts provide practical tips for grocery shopping and portion control, and stress the importance of making small, sustainable lifestyle changes. In this conversation, Derek and Tim discuss the importance of consistency and long-term commitment in achieving fitness goals. They emphasize the need to make incremental improvements over time and not get discouraged by short-term setbacks. They also explain the role of macronutrients, including proteins, carbs, and fats, in the body and the importance of consuming them in appropriate portions. The conversation concludes with a discussion on calorie deficits, protein sources, and the convenience of protein powders and bars.
[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