015 - Health Movement Podcast - State of the Podcast - Nutrition Advice - Mindset

[00:00:00] Hello everybody and welcome to another episode of the Health Movement Podcast. If you're listening to the audio version and want to jump over to the YouTube channel after you finish this, you certainly can. It's the Health Movement Podcast on YouTube. Without any further ado, enjoy the show.

[00:00:21] Welcome everybody to another episode of the Health Movement Podcast. I'm Derek. I am a certified personal trainer, a two-sport collegiate athlete and a teacher of over 20 years and this is our 15th episode. With me as always is Tim.

[00:00:36] I'm a certified athletic trainer, national registered EMT and a wellness coach.

[00:00:40] And we thought we'd just come in and kind of reflect on our first 15 or 14 episodes as this is number 15 and just kind of maybe how our views on certain things have changed or evolved over time. Tim, is there anything specifically that popped out that you've learned or that somebody has said?

[00:01:02] I think, you know, I think, you know, I think it's a good idea to do a little State of the Union here because it's been, you know, 15 episodes were about three and a half months, you know, just over three months into, into, you know, doing this little little podcast thing here. And I, for me, it's, I don't know about changed, but I, I think it's been good. I think for me, it's changed more so since we've started having the guests on.

[00:01:29] And, you know, for, for you and I, like, we kind of know what our general philosophy is. Like, we kind of know who each other are, but once we've started to have some of the guests in to, to give us a little bit of perspective or give us a little bit more of a depth to what we're talking about, you know, I think it's, it's been good because we've had people that have some like-minded philosophies to us, but at the same time, it's, it's given us a little bit more of,

[00:01:59] like I said, a little bit more depth to what we're talking about. You know, having Jess and Emily on was like a big, a big point for us because they, they have a lot of similar philosophies, but also, you know, work with, with different populations or different clients that we are. Jess lives in a completely different country. You know what I mean? I think that was a good, a good background or a good, a good insight to,

[00:02:28] you know, we know what our issues are here in the States, but it's, you know, they, they fight similar things in other countries or, or the different challenges that they have out there too. Or even someone like Jeff working with the military population, I think was a good, you know, a good, a good background there. Or even getting Craig on for the, the cool mitt stuff. I think it was, it was good to kind of, you know,

[00:02:51] be able to dive into these different areas of the, the, the stuff that we were talking about or the, you know, the, the foundational things that we talk about of recovery or hydration, nutrition, all those different, you know, even, even having, you know, Sam on here.

[00:03:11] Sam on, yeah, it was, you know, in the population that she works with, like it's, it was, I've learned a lot personally in, in the conversations that we've had. So, you know, I think it's good for the people who, who've been listening to, to kind of get those different, uh, those different insights as well. I don't know how you feel about all that.

[00:03:30] Yeah, no, the same way. And I think it's the, the perspective, like you said, um, I, I have never worked with pregnant women before, uh, or like immediately postpartum. So, so getting the perspective from, from Sam who also, you know, competes on a fitness level or fitness competitor to see that perspective, as opposed to like someone like Craig, who, who I know he didn't create the, the cool mitt technology himself,

[00:03:59] but working with doctors from Stanford. And that was really, once I made the connection, like, Oh, I've seen this on Rogan before and, uh, Dr. Huberman talking about it and then to actually, um, use it and experience that it really works. Like it was, it was pretty flattering, honestly, that, that these, these individuals wanted to come on and talk to us, uh, because we are, we are relatively new. It's only been a few months that we've been doing this, but it was, it was cool to see.

[00:04:27] And I, I did like how, I think everybody backed you on, uh, your water stance, how important that is. And I agree with you. It is, but it's kind of validating too, from a sense to see these people whose careers are made in this space, uh, kind of echoing a lot of what we've been saying. Did you bring, did you bring that cool mitt to Holy Cross?

[00:04:51] I, I haven't had a chance. I've been trying to link up with the, uh, their strength and conditioning coach, but now with, uh, with the basketball season getting in full swing, it's kind of been a little difficult trying to get it.

[00:05:02] Yeah. So, um, it'd be cool to see what those guys think about. I tried getting from the high school, um, and she thought it was cool, but she, you know, trying to get, get it in there for her to test out and stuff. Schedules are kind of tough, but it would be fun to see that in like a team sport environment. Um, as opposed to what we can do with it just ourselves.

[00:05:24] Yeah. Yeah. Or even, you know, even linking somebody like, uh, like Jeff or, or Nick in with that, with the military population too.

[00:05:32] Oh yeah. There would be a, uh, you know, what kind of, what kind of results they could get there too.

[00:05:37] That was the, that was the, the, the reasoning for it at the beginning, you know, that's, that's.

[00:05:44] Yeah, exactly. Yeah.

[00:05:46] I don't know. What were you going to say before I interrupted you?

[00:05:50] Um, no, I, I think it's just been, you know, the, the spaces that they work with the, the different populations that the, the, you know, they work with as professionals is, you know, we've gotten a pretty diverse, um, background. We, I think even today is today, the, uh, the day that Emily's running the marathon. Is that today? Is that tomorrow?

[00:06:09] It's either today or tomorrow. Oh, her birthday was, I think, I forget if it was the first, it was right around the time when they're running. Yeah. It might actually be today.

[00:06:18] I have to send her some well wishes, but that's, uh, that's cool. Matt's, Matt's girlfriend, Amanda just ran the New York marathon. Um, not the New York marathon. Sorry. That's where Emily's run the DC marathon. Um, last weekend or the weekend before I forget. So I sent her over the episode, which was probably, you know, a couple of weeks too late. Um, but just seeing different people doing that, which sounds, it's crazy to me, Matt better that if she can do 10 pull-ups,

[00:06:48] she'll do a, uh, do a marathon with her. Uh, so he's really hoping she doesn't, she doesn't figure that part out, but it's, um, I don't know. Would you ever run one? Would you ever do that?

[00:06:59] I need to run a 5k first. I don't know. We'll, uh, we'll, uh, we'll see. I've gotten, uh, you know, since we did that episode where you were talking about, you know, running every day for the month, um, you know, I've probably gotten five miles in over the course of the last six weeks. So yeah, it's not a ton, but personally I've been, uh, you know, I've kind of been getting back in the gym myself. It's been, you know, with my new, my new career path, my new job, it was kind of difficult.

[00:07:26] So making sure I'm, I'm carving out the time for myself, especially the last couple of weeks, it's been tough because as you know, we, we had a family vacation. It's been, uh, kind of been grinding for work. So, um, you know, that's the kind of stuff too, is, is using this as a motivation for myself to, to keep going to, to make sure that I, I, I'm trying to stay healthy. I'm trying to, um, you know, keep it on track and, and not, uh, not go too far off the rails.

[00:07:52] And, and, you know, even on vacation, like just trying to, it's tough. I mean, it's not like we were, it's tough down there. It's not like it, but it's also not like we were inactive the whole day, the whole time. I, I averaged probably 19 to 20,000 steps a day while we're on vacation. So, um, you know, in the other piece to that is I was, you know, I was trying to stay motivated when I got down there. I was trying to look to, unfortunately the resort we stayed on didn't have a fitness center. So I was, I was waking up in the morning, trying to, trying to do something. And it was, you know,

[00:08:22] and I knew, again, I knew I was going to be walking, you know, probably seven or eight miles a day anyways. So, um, I wasn't super concerned about it, but just trying to stay on, on path with, with what I've been doing with my routine. Um, and I've, I've been trying to do stuff that it's not, I'm not, I don't necessarily need, um, you know, fitness center or weights or anything to do. I, I've got a pretty decent routine where I can, I can get a pretty, pretty hardcore workout in just doing body weight stuff. So.

[00:08:54] Um, yeah. Yeah. And I, that's, that's where it's, you know, it's just trying to, trying to keep up with, you know, what I'm trying to do and, and the, the, trying to keep my, or get my fitness level to where I want it to be. And, you know, it's in not, I've always been a bigger dude. Like, you know, me, I'm a, I'm a, I'm kind of a, I don't want to say heavy set, but I've always been a bigger, thicker guy. So, you know, focusing on my, um,

[00:09:18] Um, with like the things we talked about with Sam, like folk, not focusing so much on a scale, but, but, but the mirror test, right. Or the.

[00:09:26] Yeah. And how you feel too.

[00:09:28] Measurements. Yeah. How I feel. I think for me, it's like, I always.

[00:09:34] Orthopedically or physically feel better when I'm more active, more, you know, have a lot more very variance and movement and all that kind of stuff. So those are things that, you know,

[00:09:44] you got to practice what you preach and it's hard sometimes, you know, and I think that's what we said to people.

[00:09:49] And, you know, I think it sucks sometimes I got to, I got to do it when I don't want to do it.

[00:09:54] And it's like, it's, that's the tough thing though. Once you get out of it, it's so easy to get out of that habit and then to get back into it so much harder than if you could just suck it up that day that you really don't want to do it.

[00:10:07] Get your, your, your, your, your seal or your floor in there and go on from there.

[00:10:11] And even, even when I am in the routine, I am in the habit.

[00:10:15] There are still days in there that I don't want to do it.

[00:10:18] Oh yeah.

[00:10:18] And it's a hundred percent.

[00:10:19] It's a, and it's finding that in, especially now where, you know, we're in new England, it's where we got daylight savings down tonight.

[00:10:27] And it's where, we're going to be headset on into the seasonal depression here.

[00:10:32] Like it's, it's that kind of thing where it's going to be dark.

[00:10:35] Yeah.

[00:10:36] And it's going to be dark at 4 PM.

[00:10:39] And it's, you know, you go to work and it's going to be dark.

[00:10:41] And I'm going to get home and it's going to be dark.

[00:10:43] And that's where it's like, you know, this is, this is where the, this is where the, the work needs to be put in.

[00:10:49] So when it's nice out, it's, you know, it feels easier too, you know?

[00:10:52] So I think that's, uh, you know, the kind of stuff for me where it's, you know, and that's the, the other side to that is seasonal depression is a thing.

[00:11:01] People have trouble with holidays, right?

[00:11:02] Like, you know, there's, there's, there's a lot of, um, you know, holidays are, are, are a good time for a lot of people, but for some people they're harder.

[00:11:10] They don't have great, you know, great situations or, you know, maybe things have changed from last year to this year or over time.

[00:11:16] Like their, their family traditions change.

[00:11:18] And the best way to fight a lot of that stuff that we talked about is, you know, physical activity is, is one of the biggest fighters or biggest, um, you know, positive things to fight, um, mental health issues or depression or anxiety or any of that kind of stuff.

[00:11:34] And, and, you know, some of the stuff that you were talking about is like people that are, that exercise tend to be more motivated, tend to be able to, uh, to kind of attack their day a little bit better.

[00:11:46] And it's, you know, once you get in that routine, it, it, it, personally, for me, it makes it easier for me to, to, to dial in, to focus on the things I need to focus on.

[00:11:55] And, and it, it, it is, uh, it's crazy.

[00:12:00] The research that has been done, it's not an opinion at this point in time.

[00:12:04] It's scientific fact that if you are healthier, you do the, you know, you exercise more, you eat cleaner, you do it.

[00:12:10] Your brain works better.

[00:12:12] You're more motivated.

[00:12:13] You're more successful.

[00:12:14] There was a stat I saw, I believe it was from the, the Harvard business review about people who exercise consistently, you know, three, four or five days a week earn on average an extra 25,000 per year.

[00:12:26] It obviously depends where you live in your profession, but that was the average.

[00:12:31] And it comes back to those people that are willing to put in that consistent work on themselves are also more likely to consistently put that work in, in the rest of their lives and the different areas of their lives.

[00:12:43] So I thought that there's a lot of interesting, uh, things in terms of pro even productivity and absenteeism, like actually showing up to work and not getting sick.

[00:12:54] You know, there are so many factors that add into it.

[00:12:56] And, and not just absenteeism, but presenteeism, right?

[00:13:00] Being, you know, these people that are present that, you know, can still go in and check out, you know, that's something that, that is, is almost just as big of an issue as absenteeism.

[00:13:11] And that's where, you know, it's, it, it really is.

[00:13:15] It helps you to stay more cognitively, um, into it.

[00:13:19] And again, like some of that is your hydration.

[00:13:21] Some of that's your sleep.

[00:13:22] Some of that's your nutrition.

[00:13:23] It's not just physical activity.

[00:13:25] It's all of those things play a factor.

[00:13:27] And, um, you know, it's, it's funny because in, in, by no means is this a, uh, um, a plug or anything, but I, I, I told you, I recently got the whoop bands to kind of track my sleep.

[00:13:41] All that kind of stuff.

[00:13:42] And it gives you the recovery score for every day.

[00:13:44] And it's like, it's funny that the, the days that, you know, I, I don't feel my best.

[00:13:52] It, it picks up on that, you know?

[00:13:54] And it's like, it tells you when you're in, you know, I, I wake up early for work and it's tough sometimes to actually get in bed when I need to.

[00:14:01] And, um, sometimes this thing tells me I need to go to bed and get like nine and a half hours of sleep, which just really isn't a, uh, you know, it's not, not something that I, sometimes I can't even, I, I, I have a hard time staying with sleep that long.

[00:14:16] Even when I'm in, you know, like it was funny when we were on the trip last week, you know, I did, we didn't wake up super early every day.

[00:14:24] I, I woke up every day at four 45, no matter what.

[00:14:28] And it was like, that's just what my internal clock is.

[00:14:31] Some days I did go back to sleep.

[00:14:33] Some days I couldn't fall back asleep.

[00:14:35] And it's like, and, uh, you know, it's, it's just my internal clock has got me going at that point.

[00:14:41] And now I hit nine o'clock and I'm, I'm barely able to stay awake.

[00:14:45] You know what I mean?

[00:14:45] And I feel that.

[00:14:46] And then.

[00:14:47] And that's cause you're old.

[00:14:49] You're getting old.

[00:14:50] But at the same time, I'm in a routine, you know, like.

[00:14:53] No, I know.

[00:14:53] I know your body's used to it.

[00:14:55] Well, it's also different.

[00:14:56] Like my career, my career path has changed so much in the last six months where it's, you know, as an athletic trainer, your schedule is so all over the place.

[00:15:04] And it's so erratic that, you know, there are days I wasn't going in until 2 PM and then I was getting out at 11.

[00:15:11] And then the next day I'd have to be in at nine o'clock and then I would get out at seven and your schedule is just so all over the place.

[00:15:17] Now my routine is so set in stone and my days are so routine.

[00:15:23] You're not routine.

[00:15:24] I, you know, and this is where like talking with, uh, with Jess, right.

[00:15:27] Where she was, uh, I said routine and she was like, no, you're ritual.

[00:15:32] Right.

[00:15:32] And that was like, and that, that was one thing that really resonated with me where it's like, cause routine does sound like it's.

[00:15:40] You know, forced a little bit.

[00:15:41] Right.

[00:15:42] Yeah.

[00:15:42] Or just monotonous or the same sort of repetitive thing that you don't really appreciate.

[00:15:47] Whereas ritual, like she said, is an enjoying enjoyment.

[00:15:50] Yeah.

[00:15:51] Routine kind of sounds complacent.

[00:15:53] Right.

[00:15:53] And I think that's where, and that's, again, I think a lot of it's fighting complacency, not just in, not just in your wellness and your fitness, but in your career or in your home life or in all the, you know, some, some days it's hard to fight that complacency.

[00:16:08] And sometimes it's okay to sit on the couch for a day.

[00:16:11] And like, those are things that, uh, you know, I think that we, you need, but to, to also moderate those and make sure that you, you know what I mean?

[00:16:22] You, you, you, you fight that stuff off and you know, whether it's, you know, doing stuff for me, it's like, I got a laundry list of things and Shane will tell you this.

[00:16:30] My wife will tell you this, like there's a laundry list of stuff I got to do around my house and home improvement projects and all that kind of stuff.

[00:16:36] And trying to find time for that kind of stuff.

[00:16:39] It's, it's, you know, it, it, it's just making sure that the list never goes away.

[00:16:44] There's always stuff, no matter how hard you work.

[00:16:47] So, uh, yeah, it's more about how you're trying to get that and how you organize it.

[00:16:51] Right.

[00:16:51] And I think that's personally, that's an issue that I fight is organizational skills and things that I need to prioritize.

[00:16:59] And, and, you know, I, it's just trying to make sure that, you know, I take care of the things I need to take care of and take care of the relationships I need to take care of.

[00:17:07] And, um, you know, I did want to talk to you about relationships because I feel like you haven't been putting as much effort into this one here.

[00:17:14] And I, I, you know, I'm, I'm feeling it.

[00:17:17] So I, you put a little more effort in, in this, this way.

[00:17:20] Softball season's over, you know, as much, you know, that's right.

[00:17:24] That's right.

[00:17:25] I did want to tell you, you had mentioned that 30 day, um, challenge I had done and I did, I wanted to talk to you about it a little bit.

[00:17:34] I did notice a difference.

[00:17:35] Um, there were some stats I was looking at.

[00:17:38] Um, I have an Apple watch and it tracks certain, certain metrics and my resting heart rate dropped like 15 beats, um, per minute over the course of the 30 days.

[00:17:51] And I don't know if that was, there were a combination.

[00:17:53] I was running more.

[00:17:54] I was eating no added sugar, um, and doing yoga, which is miserable by the way, by the way.

[00:18:02] I don't mean it's a bad thing, but trying to get into certain positions and hold them.

[00:18:07] Like I, I'd much rather do a David Goggins style workout where you're killing yourself than try to hold a pose for 30 seconds.

[00:18:16] Think of the values of yoga, right?

[00:18:18] Oh, I need it.

[00:18:19] I need it.

[00:18:20] There's some, there's some flexibility.

[00:18:22] There's some meditative mindfulness qualities to it.

[00:18:25] There's a big breathing component to it.

[00:18:28] Right.

[00:18:28] There's, those are all, you know, those are all things that, you know, can be transferred over into your everyday life.

[00:18:35] I think, you know, I think, and this is one that I struggled with and I don't think I ever really realized.

[00:18:41] I mean, I, I know I'm an asthmatic guy.

[00:18:43] I've had asthma my whole life.

[00:18:46] Breathing has been something that I've always kind of struggled with and how I breathe.

[00:18:53] I've become much more mindful of how I breathe, the muscles I'm trying to use, diaphragmatic breathing, you know, box breathing or tactical breathing.

[00:19:03] I don't know if you've ever, you know, used that at the, you know, four in, four hold, four out, that kind of stuff.

[00:19:09] Like, and I've really.

[00:19:12] Nose breathing as opposed to mouth breathing.

[00:19:15] The tidal volume that you get through your, through your nose versus through your mouth is, is, is significant.

[00:19:20] And I don't know the exact statistic, but I know it's like 30, it's like over 30% more tidal volume in through your nose than you do your mouth.

[00:19:29] Right.

[00:19:29] And yeah.

[00:19:30] Um, I'm a big mouth breather and I, it's, it's been something that, um, I've struggled.

[00:19:35] And again, I think some of that is, you know, I, I, I get into the, you know, I've always, I've always, like I said, I've always kind of had a problem with breathing and, and asthmatic, you know, being an asthmatic.

[00:19:45] It's kind of gotten worse.

[00:19:47] Um, since I've really started focusing on it, I've really noticed the difference in both my workouts and how I feel both during and after my workouts.

[00:20:00] Oh, yeah.

[00:20:01] It is hard, especially when I, you know, you get your heart rate up.

[00:20:04] I'm in a, I'm in a, um, you know, I'm, I'm in a more, I'm in more of a demand when I'm, when I'm exercising.

[00:20:11] And it's hard for me to really change that pattern.

[00:20:16] And, and that's something that I've really been trying to work on, you know, especially my cardio workouts.

[00:20:21] I've tried to decrease the intensity just a bit, just to be able to focus on it and not.

[00:20:29] I'm sure I look like a weirdo at the gym too, because it's, I'm like purposely nose breathing and exhaling through my mouth and trying to get into a rhythm.

[00:20:40] Um, I've really started to count my, my respirations per minute.

[00:20:44] Um, that's another thing that my whoop does, which I've never really had before that it picks up on the respirations per minute and stuff like that.

[00:20:51] And I, and that's like, those are things that I've just never been super cognizant of while I'm exercising.

[00:20:59] And, and I have been exercising more than I, you know, in the last probably three months, four months that I have in the last maybe, you know, two or three years.

[00:21:09] But, um, not necessarily, I, I, again, I've gone through waves of, you know, you, you get consistent with it and that's my previous schedule and stuff.

[00:21:17] But, um, you know, it's, it's an area where for me, it's, it's been trying to be more aware of those things, both while I'm exercising, when I'm walking, when I'm through my daily life.

[00:21:33] Like, and the other piece to that is I, I've been, I've been fighting, I think I told you, I've been fighting like a, a neck issue, right?

[00:21:41] Like I've had some neck stiffness and neck tightness.

[00:21:44] And I've really noticed that some of that might be attributed to my breathing.

[00:21:48] I'm using, you know, I'm not using my diaphragm as much.

[00:21:51] I'm using my, my, um, upper thoracic muscles more to breathe.

[00:21:56] And I noticed that when I have a difficulty, a difficult time breathing during my cardio workouts, I get like real stiff in my neck and I shrug my shoulders and my, I get real tight, my upper trap in my neck.

[00:22:10] And, and those are all areas, you know, I'm, I'm kind of, I'm kind of going down a wormhole here, but at the same time, like these are all things that personally, I noticed that I need to change.

[00:22:20] And it's like trying to, trying to chip away at the, the issues of, I know that these are problems for me and I know that they're hard.

[00:22:28] They're not, there's not a necessarily an easy fix to them, but trying to, you know, trying to take care of them.

[00:22:33] And you gotta kind of retrain yourself cause your body's used to doing something a certain way.

[00:22:38] And, and over time that's, that becomes the habit.

[00:22:41] So you have to go through and retrain it.

[00:22:43] And a lot of it's, I think a lot of it's neurologic, you know what I mean?

[00:22:46] It's like, yeah, it just gets programmed in doing this and you have to neurologically change, you know, how it's programmed.

[00:22:54] It's like a, it's like a supercomputer, right?

[00:22:56] Your brain is like a supercomputer.

[00:22:57] Of course, as we're talking about it now, I'm focusing so much on how I'm breathing.

[00:23:02] It's like out of my nose, try to get your posture better.

[00:23:06] You know, it's yeah.

[00:23:07] I was training, uh, when I was training a couple of the, the youth baseball players and we, you know, I checked her 40 time, do all that stuff.

[00:23:15] And you get some of them that hold their breath almost the, the entire 40.

[00:23:20] And I'm like, all right, watch this, like focus on just breathing.

[00:23:23] Don't change anything else.

[00:23:24] Just breathe when you're going, they drop like two tenths of a second off their 40 time just on breathing.

[00:23:30] I mean, granted, they're not running like four fives to start with and dropping down a ton, but from where they are to where like little, little changes, but breathing is huge.

[00:23:39] And there are definitely times I would do like, you know, you're, you're doing some heavier weight or something like that.

[00:23:45] And you're really focusing on the weight and you forget to breathe.

[00:23:48] And, you know, if you have a spot or like, dude, you got to breathe.

[00:23:51] And then as soon as you exhale, it just, it's so much easier once you get that piece down.

[00:23:57] But it's one thing I do want to say about the no sugar that I had done.

[00:24:02] Cognitively, I felt sharp and I was able to wake up well and all that.

[00:24:07] And then of course, Halloween hits and I had finished it and I'd had a little bit of sugar, but I wasn't going crazy.

[00:24:12] I ate candy like a jerk on Halloween.

[00:24:15] And of course, like it's school.

[00:24:18] So the kids are coming in and they've got candy and they're leaving some on your desk and all that.

[00:24:22] And I, the amount of candy I had, it was an embarrassing amount trying to wake up Friday morning.

[00:24:28] It was the hardest wake up that I've had in months.

[00:24:33] Like you feel hungover almost.

[00:24:35] It was awful.

[00:24:36] It was absolutely awful.

[00:24:38] Like it could barely open my eyes.

[00:24:40] I couldn't move.

[00:24:40] And I had to really, really force myself out of bed.

[00:24:43] And normally it's just, um, I have the Alexa set an alarm.

[00:24:46] It'll play a song, like whatever music I feel like listening.

[00:24:49] And by the end of the song, I'm always up and dressed and all that.

[00:24:53] And this time I think it went through three or four before I could even get myself out of bed.

[00:24:57] It was, it was a rough time, but it makes a difference.

[00:25:00] The stuff you eat that added sugar kills you.

[00:25:03] So I just felt it was better.

[00:25:05] So I'm like, all right, I'm just going to do that as much as I can.

[00:25:08] And obviously like, I can't say no to a bowl of ice cream for the rest of my life.

[00:25:12] Like that, that has to be there, but just understanding like, um, moderation for everything.

[00:25:19] Like we've been saying too, like a, you can't eat like a jerk and expect to, to not have.

[00:25:25] But sometimes people don't even know that they're eating that stuff.

[00:25:27] And I think this is where like checking the nutrition facts and the nutrition label on your food is so key to being able to, you know, and, and, and again, it's, it's, it's hard to avoid all processed foods all the time.

[00:25:41] Right.

[00:25:41] But yeah, making sure that you're limiting the amount of added sugar that you like, it's insane.

[00:25:47] The amount of added sugars and stuff that you don't even think of.

[00:25:50] Right.

[00:25:50] Like pasta sauce, like pasta sauce, barbecue sauce, like all the, you know, even have like three grams of added sugar per serving.

[00:26:00] And yeah, you're right.

[00:26:01] You don't think about it at all.

[00:26:02] Yeah.

[00:26:03] And then the other thing is looking at the serving size.

[00:26:05] Right.

[00:26:06] So like if you're, if you're looking, you know, if you say like, what's, what's your average?

[00:26:11] We've been serving size.

[00:26:12] It's probably like 10, 10 of the squares.

[00:26:15] Right.

[00:26:16] So I forget what it is, but it's 20 to 30.

[00:26:19] You're, you're tripling or tripling that amount too.

[00:26:22] So it's really being cognizant of all that stuff too.

[00:26:25] And it's to be hard sometimes, you know, and it's, and this is where like, I think Sam, uh, Sam Coops put up or, uh, um, she put up a story.

[00:26:36] A couple of weeks ago.

[00:26:38] Where it was like, when you, you realize, you know, you, when you think, uh, you think struggling to go to the gym every day or exercise every day is, is the hard part.

[00:26:50] When waiting until you realize that the nutrition, like being hungry throughout the whole day, like the nutrition is, is brutal sometimes.

[00:26:59] You know what I mean?

[00:26:59] It's like, it's, it's, uh, you know, I think those kinds of things are, there's levels to, to that fitness journey, to that wellness journey.

[00:27:09] And you kind of unlock things as you go.

[00:27:13] And for me, that's, I think that's the biggest thing when I'm, when I am working out consistently, I feel like I'm hungry all of the time.

[00:27:21] And it's hard to satiate that hunger and finding foods that satiate that hunger are big for me.

[00:27:27] Like sweet potatoes or something that really kind of satisfied that for me.

[00:27:32] I was going to say potatoes are the most satiating food there is, which is awesome.

[00:27:36] Yeah.

[00:27:37] And, and, but, but it's, you know, and then trying to cut out like, you know, the, the, the garbage stuff like pizza or, or making things like, you know, you know, having a taco night, there's a good and a bad way to do that.

[00:27:52] Right.

[00:27:52] And it's, it's making sure that you're, you're dialing that stuff in and you're doing it correctly.

[00:27:58] And you're able to, I think, I think it was Jess that said, um, you know, the, the nutrition system.

[00:28:06] Side of thing.

[00:28:07] Like, I think people think that it, it, it's gotta be boring or it's gotta be bland.

[00:28:10] Yeah.

[00:28:11] That was like, yeah, that's, that's, you can do it correctly and still have incredible food and still make incredible meals and make it.

[00:28:20] So it's, it's appetizing and fulfill that need too.

[00:28:26] So that's, you know, and it's really just trying to get into a habit and trying to make that a normal thing.

[00:28:34] Yeah.

[00:28:35] Yeah.

[00:28:35] And it was like thinking back, like, I love Reese's peanut butter cups and, um, you know, like milk duds and all those are good.

[00:28:42] But, and, but that next morning, like now when I see it, I'm associating that, that way I felt, you know, afterwards.

[00:28:51] And it's like, it's not, it's not as appealing.

[00:28:55] Um, and then after the 30 days was up, um, we, it was somebody's birthday at school and the amount of pastries that were in the teacher's room.

[00:29:03] Um, and I walked in and I had it, it wasn't appealing to me anymore.

[00:29:08] Like it was, I mean, candy definitely was that, that didn't go away, but there were certain things that I would eat before.

[00:29:15] And it's like, you know, you get the munchkins from Dunkin' Donuts and you're like, I'll just have a couple and a couple turns into 15.

[00:29:21] And then all of a sudden it's, you've had four donuts and you don't even realize it.

[00:29:25] So it, that part is definitely the hardest part in terms of, of consistency throughout the day.

[00:29:32] But you're right.

[00:29:33] You got to find the foods that work for you.

[00:29:36] Um, I started like cheese and, uh, crackers and just the cheese fills me up.

[00:29:42] And as long as you know what you're getting, you portion it out.

[00:29:46] It was filling me up, have an apple, have some blueberries, have some fruit.

[00:29:51] Um, I, I was able to find some filling stuff.

[00:29:54] So I wasn't, I wasn't as hungry as I, I was when I was just eating the process stuff.

[00:30:00] Cause that your body burns that so quickly.

[00:30:03] Yeah.

[00:30:04] And it's, you know, it's, it's funny.

[00:30:06] I've been, I've been following like the, the Dr.

[00:30:08] Mark Hyman stuff recently on the, uh, on, you know, Instagram and stuff like that.

[00:30:14] And they put a lot of stuff up about the.

[00:30:16] The, the dyes, the food dyes.

[00:30:18] And then also the amount of sugars like in the, you know, in cereals and stuff like that.

[00:30:24] And it's, you know, it, I've got, I've got a seven year old who loves to eat, you know,

[00:30:29] fruit loops and he loves to eat cereal in the morning, but it's really just not, I'm setting

[00:30:37] them up where we're not setting them up for success because it's like, you need to, you

[00:30:42] need to be able to, he's getting that such an insulin spike in the morning, that glucose

[00:30:47] spike.

[00:30:48] And then it's, you know, setting them up to crash in the afternoon.

[00:30:50] And it's also setting.

[00:30:52] That's one thing Jess had said about cutting.

[00:30:55] Like, um, one of the women that I work with asked about how do I get rid of those cravings

[00:31:00] at like seven or eight at night?

[00:31:02] And just as it starts with what you eat first.

[00:31:04] Um, and if you're having cereals and things like that, that are high, highly sugar, high

[00:31:09] processed.

[00:31:10] And she said like having the, the carbonate, the carbs in the morning, like the, the, the

[00:31:13] simple carbs, it's like, you know, trying to get a form of protein in there in the morning

[00:31:19] and really trying to, um, you know, kind of stabilize that throughout the day.

[00:31:24] And it's, but also for like, for people with kids, if you're, if you need to try to

[00:31:29] set them up with healthy habits for the rest of their lives.

[00:31:32] And it's, you know, it's, it's really something you're trying to instill.

[00:31:36] And we're trying to instill the kids is like the healthy eating, making sure, you know, it's

[00:31:40] not, it's okay to have these things sometimes, but to make him aware of, of the patterns

[00:31:46] and in the thing, like, again, things that I didn't learn until I was in college.

[00:31:51] And even then it was, it was hard to, to kind of work into my routine and my, my ritual.

[00:31:58] Right.

[00:31:58] And it's, uh, it's hard to, even now I struggle with it, you know, and it's something I've struggled

[00:32:04] with most of my, you know, adult life.

[00:32:07] And it's, it's hard to, there's a convenience factor to it too.

[00:32:11] Like you have to kind of plan ahead if you're going to eat well.

[00:32:14] And there are times where you don't have much time.

[00:32:17] So like, uh, Emily had with the fuel bag, or if you can just make sure you have a few

[00:32:22] go-to things that'll tide you over if you need them.

[00:32:25] Um, I'm sorry, like a, a peanut butter banana wrap.

[00:32:29] Like that sounds fantastic.

[00:32:30] I, I, I could get on board with that pretty easily.

[00:32:33] Oh, the honey too, right?

[00:32:34] She had honey in there as well.

[00:32:37] Um, you had mentioned fruit loops.

[00:32:39] I think this is it.

[00:32:40] I was trying to download a video while you were saying, I'm still learning this software.

[00:32:44] Um, but there are these two British guys that, uh, try foods that are banned in the UK and

[00:32:51] they have them in, uh, in America and then they try them out and see what it is.

[00:32:56] So let me, uh, let me play this.

[00:32:59] And this, they did a couple, I don't know if this is the fruit loop one, uh, but hold on.

[00:33:04] These guys are, these guys are pretty funny.

[00:33:06] Although I will say I reached out to a couple of people from England and I'm like, is this

[00:33:10] true?

[00:33:10] And they're like, Oh no, we have, we have Mountain Dew.

[00:33:12] We have fruit loops, but I, I don't know.

[00:33:15] Today we're doing something illegal.

[00:33:17] We are going to try foods in America that are banned in the UK and Europe.

[00:33:23] Food number one, fruit loops.

[00:33:26] I've never tried these.

[00:33:27] They've smelled fruit wrong.

[00:33:29] Yeah.

[00:33:29] Apparently the food coloring in these are illegal and cause nerve cell damage.

[00:33:34] That's mental.

[00:33:36] Oh, it does smell good.

[00:33:39] Would you like some nerve cell damage?

[00:33:40] I would love some.

[00:33:41] No problem.

[00:33:42] Coming right up.

[00:33:44] Who's this guy in the front?

[00:33:46] What's that?

[00:33:46] A little penguin on the front of the box.

[00:33:48] Let's have a look at them dry first.

[00:33:50] What?

[00:33:50] Oh, wow.

[00:33:52] It's like, um, have you smelled them?

[00:33:57] Pure chemicals.

[00:33:58] That is E numbers.

[00:34:00] Yeah.

[00:34:01] Love it.

[00:34:01] I'm bouncing off the walls.

[00:34:02] Let's get some milk him.

[00:34:03] Forget Red Bull.

[00:34:04] Fruit loops.

[00:34:06] Yeah, yeah, yeah.

[00:34:07] Fruit loops for the first time.

[00:34:09] Here we go.

[00:34:09] Let us know if you're a fruit loop fan.

[00:34:11] Right.

[00:34:12] Here we go.

[00:34:18] Mmm.

[00:34:19] If you can't see the video, they're eating a fruit loop.

[00:34:21] Yeah, I can almost feel my insides rotting.

[00:34:23] Very sweet.

[00:34:24] I feel fine though.

[00:34:25] I don't know.

[00:34:26] Bring fruit loops to the UK.

[00:34:28] Do you like fruit loops?

[00:34:29] Oops.

[00:34:29] James doesn't buy the sounds of it.

[00:34:30] We are going to be on a series of this showing you guys foods that are available in America

[00:34:35] but banned in the UK and Europe.

[00:34:37] Thanks to the FDA.

[00:34:39] Cheers, FDA.

[00:34:40] All right.

[00:34:42] Well, and I think the other piece to that is...

[00:34:45] Could you see that?

[00:34:46] Did it play?

[00:34:47] Yeah, I saw it.

[00:34:48] Yeah, yeah.

[00:34:48] Okay.

[00:34:49] But the other thing too is like maybe they have it but this is where you put two labels

[00:34:55] side by side.

[00:34:56] That's true.

[00:34:56] That's true.

[00:34:58] What's the difference?

[00:34:59] Because that's a lot of what it is, right?

[00:35:01] And it's not necessarily that they might have the same product but it might not be...

[00:35:06] It might not be...

[00:35:08] Made the same way.

[00:35:09] Yeah.

[00:35:10] Well, and this is like...

[00:35:11] This is a big thing that RFK is pushing right now.

[00:35:14] I don't know if you've seen some of his stuff about the beef tarot.

[00:35:17] The beef tarot.

[00:35:17] Like how...

[00:35:19] You know, I think it was in the early 90s that McDonald's switched from using beef tarot

[00:35:26] to like some sort of seed oils to cook their food in and that's where you've seen this spike

[00:35:34] in...

[00:35:35] And again, these are just things that over time it's become more acceptable for them to make

[00:35:47] these changes and it's subtle changes that consumers don't really even notice, you know?

[00:35:52] And it's...

[00:35:54] We've seen a real spike in autoimmune disorders and...

[00:36:00] Cancer, I saw, are up like 40% in young people since the 70s and they don't know exactly why

[00:36:08] but they feel a lot of it has to do with the nutrition, the environment, you know, more gas-powered

[00:36:14] vehicles, more sedentary lifestyle, things like that.

[00:36:19] So they're not getting exercise, the food isn't as clean.

[00:36:22] And the air they're breathing and everything like that is leading to more of these cancer

[00:36:26] cases which is awful, you know?

[00:36:34] Oh, there was another thing I had read.

[00:36:36] And we were...

[00:36:37] This is a little random, I know, but it was about sleep and we were talking about, you

[00:36:42] know, obviously the importance of that.

[00:36:44] The Harvard Business Review did a study where they made a correlation between how many

[00:36:51] hours straight you've been awake and what the equivalent blood alcohol content would be.

[00:36:57] Um...

[00:36:57] Cognitively, your reaction time, things like that.

[00:37:01] And if you're up for 17 straight hours, it's the same thing as having a .05 blood alcohol

[00:37:07] level.

[00:37:07] And then if you're up for 20 straight hours, it's .1 which is over the legal limit.

[00:37:12] So if you're putting in 20, 24-hour shifts and then you're driving home, your reaction time

[00:37:20] is not what it needs to be.

[00:37:23] Um...

[00:37:24] So another thing with rest and recovery that that's super important, which is completely

[00:37:28] unrelated to anything you're just talking about.

[00:37:31] But I just popped into my head that, I don't know, all the amount of stuff that I feel like

[00:37:37] I have been on a deep dive in where I feel like in the past you get sucked into these,

[00:37:43] you know, reels or whatever and they're mindless.

[00:37:46] And I feel like lately I've just been going down these rabbit holes of, you know, different

[00:37:52] nutrition things.

[00:37:53] And there's one guy that will go through the labels on all the protein bars and things like

[00:37:58] that and how it might not be labeled as sugar, but the way the body reacts to it, it's the

[00:38:05] same effects as sugar.

[00:38:07] Yes.

[00:38:07] And it's...

[00:38:09] Some of them, he's like, it's better to have a candy bar than it is to have this protein

[00:38:13] bar because the protein in it's like the cheapest kind there is and all the fake stuff

[00:38:18] in it.

[00:38:18] So it's, he's like, it's better to just have chocolate and sugar and call it a day and hey,

[00:38:22] go from there.

[00:38:24] I don't know.

[00:38:24] And just simplify it, right?

[00:38:26] And just making sure that, because again, like stuff we've talked about where it's everything,

[00:38:31] there's so much misinformation and not necessarily misinformation, but there's such an abundance

[00:38:37] of information too, where it's like, it's hard to filter through what's right and

[00:38:41] what's wrong.

[00:38:41] You know, it feels like everything's bad for you nowadays.

[00:38:44] And it's like, just simplify it.

[00:38:46] Just make sure that you're getting natural ingredients.

[00:38:50] You know, that's where you should start with, you know, your macro level stuff, proteins,

[00:38:58] you know, healthy fats and carbohydrates.

[00:39:00] And then make sure that you're getting natural ingredients, fruits, vegetables, and, you know,

[00:39:08] proteins like that, you know, where you're getting your, whether animal proteins or whatever

[00:39:12] your diet's like, whether it's, you know, if you're a vegetarian or a vegan or something

[00:39:16] like that, just make sure that you're, um, you're checking all the boxes of, of just the

[00:39:21] simple stuff, the, the stuff that you can control and then build off of there.

[00:39:26] Because it feels like, you know, I think it, when you're, when you're so far gone or you're

[00:39:32] so far, you know, away from where you should be or where you want to be, it's hard to climb

[00:39:39] that mountain.

[00:39:40] And I think it's just, just take it one step at a time.

[00:39:42] One, one, um, you know, one small change at a time.

[00:39:47] And over time, you're going to see, you're going to see, and develop a plan for yourself

[00:39:51] and really put it, try to put it together and set goals.

[00:39:55] You know, we've talked about that before, set a smart goal for yourself and then set sub

[00:40:00] goals to get to that bigger goal.

[00:40:02] You should have a long-term goal and short-term goals that are going to lead you there.

[00:40:06] And, and, um, you know, it's, it makes it, it makes it easier and it makes it seem like

[00:40:11] it's not as, uh, not as heavy as a heavy of a lift as it, as it really is.

[00:40:17] You know what I mean?

[00:40:18] Yeah.

[00:40:18] And we've said in the past, like this is, uh, the things that are causing all the issues

[00:40:25] or not all of them, but most of them are things we have control over.

[00:40:29] You can choose the food that you eat.

[00:40:31] You can choose to walk more.

[00:40:32] You can choose to try and get more sleep.

[00:40:35] I mean, everybody's work schedule can be different life schedule, but you give, you're

[00:40:39] given certain constraints and you know what you need to do, um, to work around those constraints

[00:40:45] and you do the best job you can with it.

[00:40:47] And it takes more effort, but if you want to be successful at anything, you have to put

[00:40:53] more effort into it.

[00:40:54] Um, and it's not crazy.

[00:40:56] Um, I, I feel like for me, I know my, my ritual, I won't say the word routine, uh, like

[00:41:03] my morning rituals and stuff have gotten to the point where I don't really have to think

[00:41:07] about it anymore, but I, I know I'm going to get time at the gym.

[00:41:10] I know I'm going to eat a clean breakfast, whether it's eggs, uh, or, uh, you know,

[00:41:15] smoothie with, with fruit protein and, and a couple other things in there.

[00:41:19] Like I, I know I've got that piece down.

[00:41:21] So if the day throws something different at me, I can at least adjust.

[00:41:25] Um, but the, the, the foundation of my day starts off in the right way.

[00:41:30] And I think that, that definitely helps.

[00:41:32] Yeah.

[00:41:33] And having that foundation makes it easier to adapt to those, to those curve balls, you

[00:41:37] know, and that's the biggest thing.

[00:41:39] Yeah.

[00:41:40] All right.

[00:41:41] Well, we're about 45 minutes in.

[00:41:43] Is there anything else you want to, you want to hit the fans with?

[00:41:46] No, no, you know, I think the biggest thing is, uh, you know, if, if you stayed with us

[00:41:50] this long, I appreciate you guys kind of tuning in and, and making sure, you know, and keep

[00:41:54] us accountable.

[00:41:55] If you've got, if you've got feedback or positive or negative, let us know, you know, if you,

[00:42:00] there's things that you want to talk to us, you want us to talk about or, uh, topics that

[00:42:05] we, you think we should cover or, um, you know, issues with things that we've said, like

[00:42:10] that's, you know, we're, we're human.

[00:42:11] We, uh, but also at the same time, like we need to be, you know, I, I like to be held

[00:42:17] accountable.

[00:42:18] I like to be, uh, engaged in, in, uh, positive discussion and making sure that we're always

[00:42:24] moving forward and moving in the right direction.

[00:42:26] So I think that's a, a big factor for me in, in, in the big reason why I agreed to, to kind

[00:42:33] of embark on this journey with you is like, it's, it's, it's something that it, it holds

[00:42:39] me accountable, it, it gives me some motivation on my end and, um, you know, it gives me something

[00:42:45] to look forward to in, in a way to talk to you at least once a week.

[00:42:49] You know what I mean?

[00:42:50] Yeah.

[00:42:50] And it, it's nice cause it's, it, it allows, you know, we, I, I think our beliefs are on

[00:42:56] the right track, um, in terms of, of the four major things we talk about, but it, there's

[00:43:02] also so much more we can still learn from other people and from each other and the, the willingness

[00:43:07] to have open conversations, even if you disagree on something, but to, you know, explain your

[00:43:12] side and go in with an open mind, I think it's huge.

[00:43:15] Um, but yeah, thank you to everybody who's, who's taking the time.

[00:43:19] I know there are a couple of people out there that, that religiously listened to all the episodes.

[00:43:24] Maddie P.

[00:43:25] Maddie P.

[00:43:26] Nick's always there.

[00:43:27] My buddy, Brandon.

[00:43:28] Uh, I, I know my mama always listens to one.

[00:43:32] Um, she's got, she, she uses the YouTube as she says to pull that up.

[00:43:37] Um, but I, I know there are a couple other people too.

[00:43:40] Genie's out there.

[00:43:41] Um, oh, I did want to say one thing.

[00:43:43] Uh, one woman at the gym who was listening, she tried to call me out on, um, I had said we're

[00:43:50] in 10 countries and like a hundred and something cities.

[00:43:53] And she's like, that's not true.

[00:43:55] I'm like, it is a hundred percent true.

[00:43:57] So I just want to show the screen of my phone that shows all time.

[00:44:01] How many, how many countries we are in and how many cities.

[00:44:05] Um, I don't know if I can't zoom in on that.

[00:44:08] Hold on.

[00:44:09] Let me pull to the main thing.

[00:44:10] I'm dropping the ball here big time, but it says 11 total countries.

[00:44:15] And I'm going to zoom in on that right there.

[00:44:18] If it ever, you know, it's backwards, but you can see 11.

[00:44:22] We can see it.

[00:44:23] Oh, all right.

[00:44:24] And then total cities, we were at 173 as it comes through right there.

[00:44:31] Um, Philadelphia's, uh, in fifth place.

[00:44:34] We're Massachusetts guys.

[00:44:35] So I feel like most of, uh,

[00:44:37] Lemmonster is big in that.

[00:44:39] Lemmonster is the number two city.

[00:44:41] Yeah, I know.

[00:44:42] Boston Hudson's Matt and Nick for sure.

[00:44:45] Uh, but then in six is Tucson, Arizona.

[00:44:48] Um, so we're going across the country.

[00:44:50] So thank you to everybody.

[00:44:52] Cause we know time is the most valuable thing that you have.

[00:44:55] And the fact that you share it with us each week, uh, it does mean a lot to us.

[00:45:00] So thank you all.

[00:45:00] If you need any help, head over to the health, health movement.us website.

[00:45:05] You can connect with us there easily.

[00:45:07] It has all the episodes, YouTube channel link is on there as well.

[00:45:11] It's got the guests that we've had on there.

[00:45:13] We're going to, we're going to get more guests on there.

[00:45:15] Don't worry.

[00:45:15] You don't have to listen to just the two of us, uh, every episode, but we thought we'd

[00:45:20] do, as Tim said, a state of the union speech to, to kind of get us going.

[00:45:26] Thanks everyone.

[00:45:27] Thank you all.