Latest / Hurdle with Emily Abbate / 301. Optimal Nutrition, Dissected: Chef Dan Churchill On How To Fuel For Better Performance & Helpful Tricks To Feel Your Best

Transcript

301. Optimal Nutrition, Dissected: Chef Dan Churchill On How To Fuel For Better Performance & Helpful Tricks To Feel Your Best · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Look after our performance.
• 0:02
  Speaker 2: You have to look after your second brain, which is
• 0:04
  Speaker 2: the gut connected to your first brain, the brain, and
• 0:07
  Speaker 2: a lot of that is to do by eating enough
• 0:09
  Speaker 2: plants and a variety of that.
• 0:25
  Speaker 3: Hello everyone, Emily Abadi.
• 0:27
  Speaker 4: Here you are listening to episode three hundred and one
• 0:30
  Speaker 4: of Hurdle, a wellness focused podcast where I talk to
• 0:34
  Speaker 4: inspirational people about everything from their highest ties and toughest
• 0:37
  Speaker 4: moments to essential tips on how to live a healthier, happier,
• 0:42
  Speaker 4: more motivated life. We all go through our fair share
• 0:45
  Speaker 4: of hurdles. My goal through these discussions is to empower
• 0:49
  Speaker 4: you to better navigate yours and move with intention so
• 0:52
  Speaker 4: that you can stride towards your own big potential and
• 0:55
  Speaker 4: of course have some fun along the way. For episode
• 1:00
  Speaker 4: one hundred and one, I am bringing back my dear
• 1:02
  Speaker 4: friend Dan Churchill. He is a chef and the author
• 1:06
  Speaker 4: of the new book coming out tomorrow May twenty first,
• 1:10
  Speaker 4: Eat like a Legend, delicious, super easy recipes to perform
• 1:15
  Speaker 4: at your peak, and that is exactly what we're going
• 1:17
  Speaker 4: to talk about today. Dan is giving me the insights,
• 1:21
  Speaker 4: his knowledge, his know how on how to eat better
• 1:24
  Speaker 4: to fuel your body for optimum performance, whether you're trying
• 1:28
  Speaker 4: to show up to work and be on your A game,
• 1:30
  Speaker 4: or you're training for some sort of a race, a competition.
• 1:34
  Speaker 3: Want to perform better at the gym?
• 1:36
  Speaker 4: Wanna beat that brain fog that comes midday almost every day.
• 1:40
  Speaker 3: Yep, I used to be that person too. I get it.
• 1:43
  Speaker 3: He has the know how.
• 1:45
  Speaker 4: We talk about so many great tips today, covering everything
• 1:49
  Speaker 4: from hydration to micronutrients, macro nutrients, how many vegetables and
• 1:55
  Speaker 4: fruits you should be getting regularly, and cannot forget the
• 1:58
  Speaker 4: importance of protein. Truly, a really comprehensive rundown today from Dan,
• 2:03
  Speaker 4: and I'm so so excited for his new book again.
• 2:06
  Speaker 3: It is called Eat like a Legend.
• 2:08
  Speaker 4: Delicious, super easy recipes to perform at your peak. Fun fact,
• 2:13
  Speaker 4: Dan has been on the show twice before. He was
• 2:16
  Speaker 4: my guest for episode twelve, so this is a long
• 2:20
  Speaker 4: standing relationship. He is a dear friend of mine and
• 2:23
  Speaker 4: I have this cookbook. I read through some of the
• 2:25
  Speaker 4: names of the recipes during our conversation. Trust me, oh
• 2:29
  Speaker 4: my god, they look amazing. That feels like the biggest understatement.
• 2:33
  Speaker 4: I am already planning to make you one. Entitled twelve
• 2:36
  Speaker 4: minutes to shak Shuka Heaven this coming weekend. If you're
• 2:40
  Speaker 4: not yet subscribed to the weekly Hurdle newsletter, I would
• 2:43
  Speaker 4: love to land in your inbox every single Friday, and
• 2:46
  Speaker 4: there you get some insights from me, plus so many
• 2:49
  Speaker 4: of my favorites as they stand right now when I'm
• 2:51
  Speaker 4: listening to, when I'm reading my gear picks, and so
• 2:54
  Speaker 4: much more, a lot of the same motivation inspiration you
• 2:57
  Speaker 4: love from the show again directly in your inbox, absolutely free,
• 3:01
  Speaker 4: every Friday. The link to subscribe is in the show notes.
• 3:05
  Speaker 4: Make sure you're following on with herle over on social
• 3:08
  Speaker 4: It's Admiral Podcast. I am over at Emily a Body
• 3:11
  Speaker 4: And with that, let's get to it. Let's get to hurting.
• 3:20
  Speaker 3: Today.
• 3:21
  Speaker 4: I'm welcoming my dear friend Dan Churchill back into the studio.
• 3:25
  Speaker 3: He's got a new book coming out.
• 3:26
  Speaker 4: It's called Eat Like a Legend, Delicious, super easy recipes
• 3:30
  Speaker 4: to perform at your peak.
• 3:33
  Speaker 3: Welcome Dan, how are we doing?
• 3:34
  Speaker 1: Gooday mate? Thanks having me back.
• 3:36
  Speaker 3: Good day mate.
• 3:37
  Speaker 2: You even said the legend as ouzzy as you possibly could.
• 3:40
  Speaker 4: It's you know what I go for. You know you're
• 3:42
  Speaker 4: no stranger to the show here. Dan although there are
• 3:46
  Speaker 4: people that are going to be new to you that
• 3:48
  Speaker 4: are listening, so why don't we give them a little
• 3:51
  Speaker 4: bit of a rundown of how you got really interested
• 3:54
  Speaker 4: in food, how you began cooking before we talked today
• 3:58
  Speaker 4: about how to eat like a leg and how to
• 4:01
  Speaker 4: fuel for your best performance and of course also better
• 4:04
  Speaker 4: mental side of things.
• 4:05
  Speaker 1: You got it well.
• 4:05
  Speaker 2: First, shout out to all the Hurdlestens because AM's a legend,
• 4:09
  Speaker 2: like she defines legend. So for those who've never heard
• 4:13
  Speaker 2: my journey before, I'm a chef formerly a strength and
• 4:17
  Speaker 2: conditioning coach. So in Australia, I was a strength and
• 4:20
  Speaker 2: conditioning coach I did in my master's degree, and then
• 4:23
  Speaker 2: working with those talented athletes on a team level, I
• 4:27
  Speaker 2: found out that they weren't understanding of what the nutritionists
• 4:31
  Speaker 2: was saying out a practical sense for their cooking. And
• 4:33
  Speaker 2: I was cooking at home since the age of eleven,
• 4:35
  Speaker 2: So I just essentially put them two together and allowed
• 4:38
  Speaker 2: the athletes to understand how to actually cook the meals
• 4:41
  Speaker 2: that the nutritionists wanted them to actually have. So over
• 4:44
  Speaker 2: time and then jump back into kitchens, did it more
• 4:47
  Speaker 2: of an actual profession? If you Will started releasing some
• 4:50
  Speaker 2: cookbooks and that led me to being able to move
• 4:53
  Speaker 2: to America and work with some of the best athletes
• 4:55
  Speaker 2: in the world. So my skill set is the ability
• 4:58
  Speaker 2: to take a complex topic of nutrition, particularly the performance world,
• 5:04
  Speaker 2: and put it into an easy to understand and practical
• 5:06
  Speaker 2: setting or the applied nutrition space in the actual cooking.
• 5:09
  Speaker 1: So that's what I do.
• 5:11
  Speaker 4: Someone here is I moved to the United States and
• 5:14
  Speaker 4: then I started working with all these dope humans and
• 5:16
  Speaker 4: they're like cool, but how so what's the how how
• 5:20
  Speaker 4: did that happen for you?
• 5:20
  Speaker 2: You know, it's funny. I'm reading a topic habits.
• 5:23
  Speaker 3: Like the fourth time right on my desk right here.
• 5:25
  Speaker 2: I know I noticed it. Mate, Like, I can't be
• 5:28
  Speaker 2: more it can't be more apparent. The word obviously grit,
• 5:32
  Speaker 2: but also how to play the long game is in anything.
• 5:34
  Speaker 2: So you know, you've been doing this podcast for many years, right,
• 5:37
  Speaker 2: and so like you're constantly getting the reps in and
• 5:40
  Speaker 2: I talk about this a lot, so get the reps in.
• 5:43
  Speaker 2: So what I did was I found a way to
• 5:47
  Speaker 2: be consistent on something I'm passionate about, and that was
• 5:50
  Speaker 2: through content. I was able to share my message and
• 5:53
  Speaker 2: break through the mold of how people should be looking
• 5:56
  Speaker 2: at themselves through performance and using food to do so.
• 5:59
  Speaker 1: So, you know, could simply just through Instagram.
• 6:01
  Speaker 2: It could be blogs, It could be speaking to people
• 6:03
  Speaker 2: at dinners that I was then cooking at, and that
• 6:05
  Speaker 2: evolved into eventually people had heard of what I was
• 6:09
  Speaker 2: doing to then you know, my number one seoed topic
• 6:14
  Speaker 2: was the healthy Chef on Google and so that led
• 6:16
  Speaker 2: to articles that I've been creating, and so under Ama
• 6:19
  Speaker 2: reached out to me, and that was the very first
• 6:21
  Speaker 2: like moment for me to reconcile that the work that
• 6:24
  Speaker 2: I've been doing for years of creating content, creating articles,
• 6:27
  Speaker 2: putting out my philosophies around performance.
• 6:30
  Speaker 1: Based food had actually worked.
• 6:33
  Speaker 2: And you know, we talk about just being consistent and
• 6:36
  Speaker 2: eventually it pays off.
• 6:37
  Speaker 1: It does.
• 6:38
  Speaker 4: Yeah, No, I agree, and I love that idea of
• 6:41
  Speaker 4: the reps, I mean, completely unrelated to cooking. I was
• 6:44
  Speaker 4: saying to someone yesterday that I've been out of the
• 6:47
  Speaker 4: dating game forever and at this point I feel like
• 6:49
  Speaker 4: I just need some reps. Like I'm not the kind
• 6:52
  Speaker 4: of person that likes to just go on a DAT
• 6:53
  Speaker 4: for a free dinner, unlike friends of mine.
• 6:57
  Speaker 3: When we were in our early twenties. That was it
• 7:01
  Speaker 3: was never me. It was never me.
• 7:03
  Speaker 4: But I feel as though now I need to get
• 7:07
  Speaker 4: back into dating in a way that I'm just putting
• 7:09
  Speaker 4: in the reps.
• 7:10
  Speaker 2: Yeah I'm out of practice. Yeah, well, we've talked about this.
• 7:14
  Speaker 2: There's a guy, there's so many guys out there that'll
• 7:17
  Speaker 2: be lucky to have you. We've said this, you're very sweet, Dan,
• 7:19
  Speaker 2: but we'll.
• 7:20
  Speaker 1: Make it happen.
• 7:20
  Speaker 2: But one hund percent and applies to everything, whether it
• 7:22
  Speaker 2: be dating, cooking, or you know this simple one like
• 7:25
  Speaker 2: you hear reps, you think getting stronger in the gym,
• 7:28
  Speaker 2: but think about learning language, doing better at wordle in
• 7:31
  Speaker 2: the morning reading, or even just you know, making sure
• 7:34
  Speaker 2: you've been consistent about spending time with someone you know.
• 7:38
  Speaker 2: I always talk about looking after you first, and I
• 7:41
  Speaker 2: think one of the biggest things I talk about getting
• 7:42
  Speaker 2: the reps in is when was the last time you'll
• 7:44
  Speaker 2: consistently get the reps in to look after you first?
• 7:46
  Speaker 4: Totally, I totally agree, and even I mean I can
• 7:50
  Speaker 4: apply this to the physical therapy exercises I'm doing right now.
• 7:53
  Speaker 4: My hip is feeling a little wonky. Of course, why
• 7:55
  Speaker 4: would I ever be able to be completely injury free,
• 7:58
  Speaker 4: and I know that every day, if I put in
• 8:00
  Speaker 4: the reps, it's going to pay off. It might not
• 8:02
  Speaker 4: happen as fast as I want it to, but that's
• 8:05
  Speaker 4: where patience comes in, and that's where you learn the lessons, right, Like,
• 8:08
  Speaker 4: it's nice when things go your way and everything feels easy,
• 8:11
  Speaker 4: but it is those moments of adversity, the difficult moments,
• 8:15
  Speaker 4: the excessive amount of reps that we put in that
• 8:17
  Speaker 4: really teach us how to be better and help pay off.
• 8:19
  Speaker 1: In the long haul. Yeah.
• 8:21
  Speaker 2: The best example I've got that I don't know if
• 8:23
  Speaker 2: it's relevant to everybody here, but a guy called mister
• 8:25
  Speaker 2: Beast on YouTube. He says, you know, the first two
• 8:28
  Speaker 2: years of doing YouTube, you make a lot of mistakes
• 8:30
  Speaker 2: and no one knows you. For the next two years,
• 8:32
  Speaker 2: no one knows you, but you start to make wet headwind.
• 8:34
  Speaker 2: The fifty is when you start to actually make some
• 8:38
  Speaker 2: I guess momentum. But if you think about that five years,
• 8:41
  Speaker 2: who's willing to be in wilderness for two and a
• 8:43
  Speaker 2: half three years before anything happens.
• 8:46
  Speaker 1: And that's the same with anything.
• 8:47
  Speaker 4: That we do totally. So I'm staring at this book
• 8:49
  Speaker 4: here eat like a legend. Great photo.
• 8:52
  Speaker 1: Either way, I appreciate it.
• 8:53
  Speaker 4: Tell me how this came to be. This is a
• 8:55
  Speaker 4: really beautiful looking cookbook.
• 8:57
  Speaker 1: Thanks mate.
• 8:57
  Speaker 2: Yeah, so I've been out of the cookbook game for
• 9:00
  Speaker 2: about six years, you know.
• 9:02
  Speaker 1: Transparently.
• 9:03
  Speaker 2: My last book didn't do well in the States, but
• 9:04
  Speaker 2: that was before I actually hadn't even moved here. So
• 9:07
  Speaker 2: what happened was I launched a book from Australia here
• 9:10
  Speaker 2: and it was kind of like the early stage of
• 9:12
  Speaker 2: social media where people weren't looking at the followings as
• 9:17
  Speaker 2: where they're from or demographics, and they're just looking at
• 9:19
  Speaker 2: as numbers.
• 9:20
  Speaker 1: So I had a bit of a following back then.
• 9:21
  Speaker 2: It was like, you know, the equivalent to whatever it
• 9:24
  Speaker 2: is now that's like big, but it was small compared
• 9:26
  Speaker 2: to what we have now. And so they thought like, oh,
• 9:29
  Speaker 2: this guy's got so many followers, is going to do
• 9:31
  Speaker 2: well over the seas. So they signed me to a
• 9:33
  Speaker 2: book deal and it didn't do well, and so for me,
• 9:35
  Speaker 2: the adversity in the hurdle and that was like it
• 9:37
  Speaker 2: kind of put me on the back foot and lack
• 9:39
  Speaker 2: of confidence, for example, And so six years of me
• 9:44
  Speaker 2: knowing I wanted to do another book was constantly in
• 9:47
  Speaker 2: my head by It's like, when's the right time? And
• 9:50
  Speaker 2: it took me to like understand how honestly everything from
• 9:53
  Speaker 2: branding to messaging to building relationships that could help me
• 9:58
  Speaker 2: that really helped me kind of firstly get over that
• 10:02
  Speaker 2: confidence barrier, but then meet the right people that eventually
• 10:07
  Speaker 2: after get the reps in, put me in the right direction.
• 10:09
  Speaker 2: So what happened was a guy called doctor b doctor
• 10:12
  Speaker 2: Will Bulsowitz, who's the Gut health MD. He lost a
• 10:15
  Speaker 2: book called Fiberfield and I was talking to him and
• 10:19
  Speaker 2: he said, Dude, when are you doing your book? You've
• 10:20
  Speaker 2: been talking about all these philosophies for a long time
• 10:22
  Speaker 2: now on your podcast everything you talk to people about.
• 10:25
  Speaker 1: When are you doing your book? And I was like,
• 10:27
  Speaker 1: you know what, man, You're right, it's time.
• 10:30
  Speaker 2: And I knew I knew within me that it was like, Okay,
• 10:33
  Speaker 2: I wanted to put a book together that was going
• 10:36
  Speaker 2: to help people get the reps in, put themselves first
• 10:40
  Speaker 2: by reading something they could sink their teeth into learn
• 10:44
  Speaker 2: fundamental recipes have tips along the way, but also have
• 10:47
  Speaker 2: a really big point of difference in the performance aspect,
• 10:50
  Speaker 2: which is what I do and I didn't want to
• 10:52
  Speaker 2: be where it's like you have to be an athlete,
• 10:54
  Speaker 2: you know. I call everyday legends inside this book for anybody,
• 10:57
  Speaker 2: because everybody needs to perform every day, whether it be
• 10:59
  Speaker 2: you know, mother looking after their kids, or someone trying
• 11:02
  Speaker 2: to get a promotion or whatever it is in their
• 11:03
  Speaker 2: own daily life. So I really like spoke to him
• 11:07
  Speaker 2: about this is like, dude, let me introduce my LID agent.
• 11:10
  Speaker 2: He introduced me to his LID agent, and Steph's amazing,
• 11:13
  Speaker 2: and then she just like wrote me proposal because I
• 11:15
  Speaker 2: loved this book, and I put the proposal together with
• 11:19
  Speaker 2: a writer and she went straight to a publisher, Harper,
• 11:22
  Speaker 2: and they were like, we want this right now. So
• 11:25
  Speaker 2: it was it was it was a really I think
• 11:27
  Speaker 2: the biggest thing for me to explain is I had
• 11:30
  Speaker 2: to get over this concept of failure that I had
• 11:33
  Speaker 2: done and the learnings I had from that very first
• 11:36
  Speaker 2: book in the States that I had done, to then
• 11:39
  Speaker 2: realize I've learnt so much for me to then grow
• 11:43
  Speaker 2: and now apply to this new book, this new project.
• 11:46
  Speaker 2: Have you written a book before, now you've all the
• 11:49
  Speaker 2: writing right, So.
• 11:51
  Speaker 1: Like writing a books a project. But it's also like.
• 11:56
  Speaker 2: When you fail at something you do, you do and
• 11:59
  Speaker 2: once they failed, it's like, I think you set goals
• 12:01
  Speaker 2: and when I'm so glory. We are so goal orientated,
• 12:04
  Speaker 2: particularly these day and age. It's like, if I'm going
• 12:07
  Speaker 2: to a book, I'm going to do it so well
• 12:09
  Speaker 2: and be all in on it. And that's when you know,
• 12:12
  Speaker 2: you just.
• 12:12
  Speaker 4: Know, Yeah, when you know you now well, I mean,
• 12:16
  Speaker 4: this book is entirely different than your last book called
• 12:20
  Speaker 4: Dude Food. And I say that not just for a
• 12:25
  Speaker 4: quick laugh, but also because this book embodies who it
• 12:30
  Speaker 4: is that you are. And I think that life happens
• 12:34
  Speaker 4: in that way, and projects show up for us when
• 12:37
  Speaker 4: it feels right with us. And you've done so much work,
• 12:41
  Speaker 4: not only professionally, but on yourself and getting to know
• 12:45
  Speaker 4: who it is that you are and what it is
• 12:47
  Speaker 4: that you're after, and what's your values and what's important
• 12:50
  Speaker 4: to you. And so by putting in that work and
• 12:53
  Speaker 4: putting in those reps on yourself, you got yourself to
• 12:56
  Speaker 4: a place where you were prepared to create the book that.
• 12:59
  Speaker 3: Was meant for you.
• 13:00
  Speaker 1: Mate, That's exactly it. Yeah, Like this is the book.
• 13:04
  Speaker 2: This book embodies me now and it's who I am
• 13:09
  Speaker 2: it's also what I'm passionate about and what I want
• 13:12
  Speaker 2: to have an impact on. But it took me personal
• 13:15
  Speaker 2: development to get there. You know, like, over the years
• 13:18
  Speaker 2: of living in New York City, we've grown, you learned
• 13:22
  Speaker 2: so much about yourself and you learn about what it
• 13:24
  Speaker 2: is you want to share, and people like, what's your goal.
• 13:26
  Speaker 1: I'm like, well, my goal is not.
• 13:29
  Speaker 2: To make like straight up, it's like, I know this
• 13:32
  Speaker 2: book's going to change people's lives, right, So become a
• 13:35
  Speaker 2: New York Times bestseller is a personal goal, but getting
• 13:38
  Speaker 2: on a list is something that helps you expand the
• 13:41
  Speaker 2: horizons of people's understanding of how they look after themselves.
• 13:44
  Speaker 2: So the point out the journey that what you're talking
• 13:47
  Speaker 2: about was I learned to put myself first, and I
• 13:50
  Speaker 2: don't think this day and age people are doing that,
• 13:52
  Speaker 2: which means they can't put anyone else around them.
• 13:54
  Speaker 1: In the same breath of fashat you know.
• 13:56
  Speaker 4: What doesn't mean to you when you say forum at
• 14:00
  Speaker 4: your peak.
• 14:02
  Speaker 2: So I feel there's a couple of things to kind
• 14:05
  Speaker 2: of touch on there with respect to like potential, you know,
• 14:09
  Speaker 2: and all these things that we hear are the buzzwords
• 14:12
  Speaker 2: or not for me to perform at your peak is
• 14:16
  Speaker 2: someone who's living up to the expectation within themselves of
• 14:19
  Speaker 2: what they can actually achieve, and I you know, it's
• 14:23
  Speaker 2: like getting the reps in again. Applies to this in
• 14:25
  Speaker 2: the sense that as you do the practice, do more
• 14:29
  Speaker 2: of the work, you achieve something that you are setting
• 14:32
  Speaker 2: out to do goals. But at the same time, when
• 14:36
  Speaker 2: it comes to performance at your peak, you are doing
• 14:38
  Speaker 2: the best you can do at a given skill, action
• 14:42
  Speaker 2: or step, so cooking, walking with your friends, giving them
• 14:47
  Speaker 2: utmost attention, thinking about a problem, thinking about a project
• 14:50
  Speaker 2: you're performing and so to be able to do that
• 14:54
  Speaker 2: is performing at your peak. To get there, you need
• 14:57
  Speaker 2: to be pretty much like one hundred percent all in
• 15:00
  Speaker 2: in that time. But also there's things around cognitive health
• 15:03
  Speaker 2: and physical health, emotional, spiritual health. We can even go
• 15:07
  Speaker 2: there that really helped you optimize your overall performance. So today,
• 15:13
  Speaker 2: where we've got so many distractions and things going on
• 15:15
  Speaker 2: outside the world that we often get stimulated by and
• 15:18
  Speaker 2: carrying our way, the idea is to bring it back
• 15:22
  Speaker 2: to you and provide opportunities for you to grow within
• 15:26
  Speaker 2: yourself to then eventually perform at your peak. Based on
• 15:29
  Speaker 2: applying basic fundamental skills.
• 15:31
  Speaker 4: And what I'm also understanding here is that your peak
• 15:34
  Speaker 4: can ebb and flow depending on the day. I think
• 15:37
  Speaker 4: that there's so much value in this concept of all
• 15:39
  Speaker 4: it takes is all you've got in some days what
• 15:42
  Speaker 4: you have.
• 15:43
  Speaker 3: What you've got is different than another.
• 15:46
  Speaker 4: Some days you show up and you're like, all I
• 15:48
  Speaker 4: have to offer today is this, and that's great. And
• 15:51
  Speaker 4: so it's meeting yourself with where you're at and understanding
• 15:53
  Speaker 4: that you can garner all the tools and have them
• 15:57
  Speaker 4: within your power to use at any given moment, Understanding
• 16:01
  Speaker 4: that the execution and how you use them may have
• 16:04
  Speaker 4: been flow and that's okay.
• 16:05
  Speaker 1: Yeah, one hundred percent.
• 16:06
  Speaker 2: And like you think about the most common thing again
• 16:09
  Speaker 2: physical activity. We leading up to a boss, a math
• 16:12
  Speaker 2: on or a mathon in general, you're probably dialing yourself
• 16:15
  Speaker 2: in for electrolytes and all the foods that can help
• 16:17
  Speaker 2: you get across that line efficiently. But I would dare
• 16:21
  Speaker 2: say it like it's a Tuesday morning or Monday morning
• 16:24
  Speaker 2: and you've got to deliver a presentation or you're pitching
• 16:26
  Speaker 2: or you want it. You've got a meeting with someone
• 16:28
  Speaker 2: who could give you like how you fueling yourself to
• 16:32
  Speaker 2: support that step. I just don't think people looking at
• 16:35
  Speaker 2: that with the same frame of mind they are with
• 16:37
  Speaker 2: their you know, actionable steps. So back to your point,
• 16:41
  Speaker 2: it does ebb and flow, and there's different things where
• 16:43
  Speaker 2: you need to perform out your peak with different types
• 16:45
  Speaker 2: of actions. I just think really honing in on looking
• 16:49
  Speaker 2: after you, whether it be through food or actionable sleep
• 16:52
  Speaker 2: and understanding all that can be absolutely beneficial more than
• 16:56
  Speaker 2: we think.
• 16:57
  Speaker 4: All Right, so where does someone begin when it comes
• 17:00
  Speaker 4: to fueling to perform at our peak? I feel like
• 17:02
  Speaker 4: we need to break this down into maybe different categories. Right,
• 17:06
  Speaker 4: So what's the first thing that someone should be cognizant
• 17:09
  Speaker 4: of when they're really trying to get their act together
• 17:12
  Speaker 4: for optimal performance.
• 17:13
  Speaker 2: The number one thing is that you treat your body
• 17:16
  Speaker 2: as your body. And the term bio individual is so
• 17:19
  Speaker 2: apparent here because you can look at identical twins who
• 17:25
  Speaker 2: over the course of their lifetime will look physically different
• 17:28
  Speaker 2: based on the choices they make in their lifestyle. Right,
• 17:32
  Speaker 2: So we know that we've seen that even though you
• 17:34
  Speaker 2: can have the same genes, you have different lifestyle choices.
• 17:38
  Speaker 2: The foods you eat can affect the way that you physically,
• 17:40
  Speaker 2: your fineotype change.
• 17:42
  Speaker 1: So what does that mean?
• 17:43
  Speaker 2: Well, the way I digesting is the way you digesting
• 17:46
  Speaker 2: is going to be different. So your enzymes are going
• 17:49
  Speaker 2: to work more or less efficiently based on certain foods
• 17:52
  Speaker 2: that I'm also having. So when people trying to compare
• 17:55
  Speaker 2: between each other how to eat, it's never the right
• 17:58
  Speaker 2: way to go about it. If you're girlfriend can have
• 18:00
  Speaker 2: the pasta, but you like you want to have the
• 18:02
  Speaker 2: pastor because you see them eating it and you think
• 18:04
  Speaker 2: that's the best way to go about it, you're probably
• 18:06
  Speaker 2: not taking at account your body. So the way we
• 18:10
  Speaker 2: measure this, the most easy way is how you feel,
• 18:13
  Speaker 2: very subjective, hard to quantify. Then you've got things like
• 18:17
  Speaker 2: physical things like you can actually look at your stool
• 18:19
  Speaker 2: and there's something called the Bristol stool chart to see
• 18:21
  Speaker 2: that there's a range between one and seven different shapes.
• 18:25
  Speaker 2: You can have the really really like wet, which is
• 18:27
  Speaker 2: not good. Then you have the super super hard, which
• 18:29
  Speaker 2: is also not good. You want something that's like in
• 18:31
  Speaker 2: the middle. And so also you can talk about your regularity,
• 18:35
  Speaker 2: and these are great ways for us to understand if
• 18:37
  Speaker 2: we're taking into account out by individuality.
• 18:40
  Speaker 1: I think I've used this before.
• 18:41
  Speaker 2: With you mate, But you know, chickpeas are so often
• 18:44
  Speaker 2: deemed a great, you know ingredient, and they are for
• 18:48
  Speaker 2: the majority of time. But I'm sure there's people out
• 18:50
  Speaker 2: there who smash hummers because it's amazing, and they wake
• 18:54
  Speaker 2: up the next day or they even thirty minutes after
• 18:56
  Speaker 2: having the hummers with bread that just don't feel good.
• 18:58
  Speaker 2: And it's like, unfortunately, some people don't have the enzymes
• 19:02
  Speaker 2: to break down those leg hmes. So again you've got
• 19:04
  Speaker 2: to take that into account. So you've got all those
• 19:07
  Speaker 2: subjective means you do have the objective with the viewership
• 19:10
  Speaker 2: of like how your stool is, then you can go
• 19:12
  Speaker 2: into eventually, like you know, deficiencies and understand where you're
• 19:15
  Speaker 2: deficient by getting tests done such as we hone and
• 19:18
  Speaker 2: things like that.
• 19:20
  Speaker 1: But that's the.
• 19:21
  Speaker 2: Number one thing. Number one thing, more than anything, is
• 19:23
  Speaker 2: to treat yourself individually. Listen to your body and don't
• 19:27
  Speaker 2: just do things because other people are doing that. Number
• 19:29
  Speaker 2: two cut out refined sugars. I know that sounds so simple.
• 19:35
  Speaker 4: He's looking at a can of diet coke I have
• 19:37
  Speaker 4: on the desk right now, But diet there's no sugar.
• 19:42
  Speaker 2: Yeah, Look, I'm not going to go into I'm not
• 19:45
  Speaker 2: going to go into this. Look the number one, the
• 19:49
  Speaker 2: number one, this is your vice. Hey, I've already been
• 19:52
  Speaker 2: through your fridge. I just I totally nerd it out
• 19:54
  Speaker 2: of it. Yeah, it's true. So number two is cut
• 19:57
  Speaker 2: out refined sugars. But what I'm telling you right now
• 19:59
  Speaker 2: is not something everyone's oh yeah, well, I just it's like,
• 20:02
  Speaker 2: oh my god, newsflash. New York Times front page, Dan
• 20:05
  Speaker 2: Churchill says to do no sugar, Like everyone knows that, right.
• 20:09
  Speaker 2: But definitely I've seen how important cutting out reflined sugars
• 20:13
  Speaker 2: is so least removers much that you can. The third
• 20:16
  Speaker 2: one is providing the biggest one in my opinion. We
• 20:21
  Speaker 2: have this argument that we used to anyway around plant
• 20:23
  Speaker 2: based versus meat eaters, and it was like to and fro.
• 20:26
  Speaker 2: You'd have like all these heads of their respective call
• 20:30
  Speaker 2: it arguments going back and forth to and Chris TikTok
• 20:33
  Speaker 2: and podcasts, et cetera. But if you look at all
• 20:35
  Speaker 2: the research in the papers, Number one actually biggest adjustment
• 20:40
  Speaker 2: was if you are someone whether or not you're eating
• 20:44
  Speaker 2: meat or not eating meat, The biggest differentiator in our
• 20:47
  Speaker 2: health is and performance is how much plants you are getting.
• 20:52
  Speaker 2: So if you're a media to having no plants, it's
• 20:55
  Speaker 2: really bad. But if you're a media to having plants,
• 20:58
  Speaker 2: you know, it's especially diversity of plants that's got such
• 21:02
  Speaker 2: a big impact on your support. And the reason for
• 21:04
  Speaker 2: this is we look at the macronutrient profile. I'll talk
• 21:07
  Speaker 2: about this in the book. Can I bring up this
• 21:08
  Speaker 2: thing called the fifth macronutrient? Do you know what the
• 21:11
  Speaker 2: three macronutrients are? I know that's you got it?
• 21:14
  Speaker 3: Craves, fat and protein.
• 21:15
  Speaker 1: Nice. Do you know what the fourth is? Now? Water?
• 21:18
  Speaker 3: Oh?
• 21:19
  Speaker 2: And they sometimes say alcohol too, But I've said the
• 21:22
  Speaker 2: fifth one is actually the cohort of the micronutrients. The
• 21:26
  Speaker 2: reason why I said that is because macro is sexy,
• 21:30
  Speaker 2: really easy to read a packet and see protein, fats,
• 21:32
  Speaker 2: and carbs. We've got this dogmatic approach like numbers, how
• 21:35
  Speaker 2: many calories am I having? Am I a death deficit?
• 21:38
  Speaker 1: You know?
• 21:38
  Speaker 2: All these kind of things? Am I getting enough protein today?
• 21:40
  Speaker 2: And we know protein is such a more amazingly sexy topic.
• 21:43
  Speaker 2: How much proteins they got on a macat on a package.
• 21:46
  Speaker 2: But we don't talk about is like, you know, the
• 21:49
  Speaker 2: understanding of magnesium and potassium and iron like iron and
• 21:52
  Speaker 2: women is so a man obviously, but particularly in women
• 21:56
  Speaker 2: with their metro cycle, like you have to be so
• 22:00
  Speaker 2: twisted on of how much iron you're having. And it's
• 22:02
  Speaker 2: not just the amount of iron you're having, but how
• 22:05
  Speaker 2: much you're absorbing. And that's where green leafy vegetables are
• 22:08
  Speaker 2: so important for your performance because you can take on
• 22:11
  Speaker 2: all the salmon you want and all the meats and
• 22:13
  Speaker 2: things like that that have the iron, but if you're
• 22:15
  Speaker 2: not having the calcium, finam and c all those kind
• 22:18
  Speaker 2: of things to support, you're not.
• 22:20
  Speaker 1: Going to have the ability to actually withdraw and use it.
• 22:22
  Speaker 2: So that's why I say, although it's good to have
• 22:25
  Speaker 2: your proteins, fats and carbs, if you don't have the
• 22:28
  Speaker 2: fifth magnutrient, which is your veggies, you are not getting
• 22:30
  Speaker 2: the support and they're just kind of like, for lack
• 22:32
  Speaker 2: of a better way of putting this together, floating around.
• 22:35
  Speaker 1: It's just not being utilized.
• 22:36
  Speaker 2: Right three cap number one by the individuality, number two,
• 22:41
  Speaker 2: cut it refined sugar number three, eat more plants.
• 22:43
  Speaker 4: Okay, pretty simple, pretty simple. First thing to touch on.
• 22:47
  Speaker 4: Lots of things to double click on here the first thing,
• 22:49
  Speaker 4: refined sugars. For someone who struggles cutting out refined sugars
• 22:52
  Speaker 4: from their diet, how do you recommend that they begin.
• 22:55
  Speaker 4: What's a small step that they can take toward accomplishing that.
• 22:59
  Speaker 1: Yeah, so this is a good point.
• 23:01
  Speaker 2: The first one is adjusting to like maybe more natural sugars,
• 23:04
  Speaker 2: so honeys and maple syrups, you know, if you can.
• 23:07
  Speaker 1: The reason why I say this is.
• 23:08
  Speaker 2: If you look at like, if you look at our intakeers,
• 23:12
  Speaker 2: Like in the American society, a lot of people just
• 23:15
  Speaker 2: adding sugars to their day even though it's already sugars
• 23:18
  Speaker 2: in the existing meals are about to have so like
• 23:20
  Speaker 2: you know, not a lot of people are like me
• 23:22
  Speaker 2: and are snobbishing about their coffee as a naussy and
• 23:24
  Speaker 2: can have like the understanding of why we want black coffee.
• 23:27
  Speaker 2: They need to have a sweetener in it, so like
• 23:30
  Speaker 2: go for a honey or a maple syrup, a little
• 23:33
  Speaker 2: dash of that instead of having you know, table sugar. Right,
• 23:36
  Speaker 2: it still has a spike, but it's still got some
• 23:39
  Speaker 2: trade minerals in it that can support other things.
• 23:41
  Speaker 1: If that makes sense.
• 23:42
  Speaker 2: YEA, So number one cut that part out and adjust
• 23:45
  Speaker 2: number two is I would work on the ability to
• 23:47
  Speaker 2: kind of understand what your vices are, and I get
• 23:52
  Speaker 2: the reps in progressively work and wean your way off
• 23:55
  Speaker 2: to understand how much you're actually taking on them, what
• 23:57
  Speaker 2: you actually need. If you're having seer for breakfast or
• 24:00
  Speaker 2: a granola, there's only that much sugar in there. Plus
• 24:03
  Speaker 2: if you add more sugar to your coffee, and then
• 24:05
  Speaker 2: you have you know, say a snack barbs, you got sugar,
• 24:08
  Speaker 2: and you can start to see it's.
• 24:09
  Speaker 1: Done add up really simple.
• 24:11
  Speaker 2: So I just say, progressively, start to wean off package
• 24:14
  Speaker 2: foods as best possible to and enjoy plenty of fruit.
• 24:17
  Speaker 1: I love my berries.
• 24:18
  Speaker 4: Yeah, yeah, I've been doing frozen grapes at the end
• 24:21
  Speaker 4: of the day because I definitely have like a dessert virus.
• 24:24
  Speaker 4: So I'm trying to wean off of my YAsO Greek
• 24:28
  Speaker 4: yogurt bars favor of frozen grapes.
• 24:32
  Speaker 3: These are my These are the things I'm leaning into.
• 24:33
  Speaker 4: The diet coke, which you don't like, and the yeah
• 24:35
  Speaker 4: so Greek yogat bars.
• 24:36
  Speaker 1: What else do you see?
• 24:38
  Speaker 2: Is like even just in general, because we talk about
• 24:40
  Speaker 2: this and you must talk about your friends. It's like
• 24:43
  Speaker 2: I'm not saying don't ever, I still go and have
• 24:45
  Speaker 2: chocolate totally, totally, but I'm not saying don't have it. Yeah,
• 24:48
  Speaker 2: I'm just being alert and understanding of like there's there's
• 24:52
  Speaker 2: simple tips or our headspace. It's like, well, it's all
• 24:56
  Speaker 2: about you actually putting in the work, which means do
• 24:59
  Speaker 2: you care about yourself to actually make the change. And
• 25:02
  Speaker 2: that's not me saying well, dance, give me an ultimatum.
• 25:04
  Speaker 2: It's like no, just honest, Like, if you if you're
• 25:06
  Speaker 2: someone who wants to cut out refined sugar, I can
• 25:09
  Speaker 2: tell you all the tips and tricks here in the day.
• 25:12
  Speaker 2: You're the one is gonna have to do it, and
• 25:15
  Speaker 2: until it's unfortunately is the thing about gain repsin in food,
• 25:19
  Speaker 2: It's like get the repsin is so apparent because you
• 25:22
  Speaker 2: don't see it immediately. It's something that does take you know,
• 25:27
  Speaker 2: even years to either come to fruition of how important
• 25:31
  Speaker 2: cutting out something like refined to can be. You know,
• 25:33
  Speaker 2: can delay or imprevent the onset of so many problematic diseases.
• 25:38
  Speaker 2: So it's not the unfortunate situation where you get a
• 25:42
  Speaker 2: like or a comment that gives you affirmation of how
• 25:45
  Speaker 2: you're doing straight away, you have to be put the
• 25:47
  Speaker 2: dedication in.
• 25:48
  Speaker 3: And this comes full circle with the importance of a why.
• 25:51
  Speaker 2: Right.
• 25:52
  Speaker 4: I always say that where there's a why, there's a way,
• 25:54
  Speaker 4: And when you have a firm idea of what it
• 25:57
  Speaker 4: is that your goals are and why it is that
• 25:59
  Speaker 4: you want to be cognizant of what you're putting into
• 26:01
  Speaker 4: your body, then it'll be a little bit easier to
• 26:05
  Speaker 4: make these choices, albeit small, to get you to that point.
• 26:10
  Speaker 4: So for me, I'll give you an example from when
• 26:11
  Speaker 4: I was back in college. I was on a major
• 26:13
  Speaker 4: weight loss journey, and I had been until I started
• 26:18
  Speaker 4: on this journey, probably eating ice cream at least once
• 26:22
  Speaker 4: a day at some point in my dining in college.
• 26:24
  Speaker 4: And so I made the decision that instead of eating
• 26:27
  Speaker 4: ice cream once a day, I when I was losing weight,
• 26:31
  Speaker 4: was using weight Watchers, and after I wait in at
• 26:33
  Speaker 4: wheat Watchers every week, I would go to the drive
• 26:35
  Speaker 4: through get myself a black ice coffee and a glaze
• 26:39
  Speaker 4: stick donut. And that was like when I had my
• 26:41
  Speaker 4: sugar exciting moment. And that's not to say that there
• 26:43
  Speaker 4: wasn't sugar dispersed in other moments.
• 26:46
  Speaker 3: Throughout my week.
• 26:47
  Speaker 4: But I just made the conscious decision that I was
• 26:49
  Speaker 4: not going to have ice cream every day anymore because
• 26:52
  Speaker 4: my goals were bigger than that.
• 26:53
  Speaker 1: That's it.
• 26:54
  Speaker 2: You made a point to take care. You put yourself first. Yeah,
• 26:58
  Speaker 2: but you're also realistic because you need you need to
• 27:00
  Speaker 2: look after yourself at the whole.
• 27:01
  Speaker 1: This is the rest of your life.
• 27:02
  Speaker 2: We're talking about your life, so you want to enjoy things,
• 27:07
  Speaker 2: and yeah, like that's that's all we're saying. Is like
• 27:09
  Speaker 2: finding ways to motivate you for the longevity of your
• 27:13
  Speaker 2: entire life so you can perform and do the things
• 27:16
  Speaker 2: you want to be doing. And you know, there's nothing
• 27:18
  Speaker 2: worse than having no energy to look after your kids
• 27:20
  Speaker 2: or like not being able to you're pushing for things
• 27:23
  Speaker 2: at work, but you don't have the bird to do
• 27:25
  Speaker 2: get off the couch because you're just so tired, because
• 27:27
  Speaker 2: you're not sleeping, you're you know, not looking after yourself.
• 27:31
  Speaker 2: And I'd also say it's like I think, for me,
• 27:34
  Speaker 2: what and this is not a guy thing, but a
• 27:37
  Speaker 2: lot of guys like to understand, say building lean, muscle
• 27:41
  Speaker 2: and get big, so they follow a numbers spectrum. And
• 27:44
  Speaker 2: I think numbers are really good, but they can also
• 27:46
  Speaker 2: be detrimental in our headspace. So you know, either be
• 27:49
  Speaker 2: jumping on the scale or and looking at a number
• 27:52
  Speaker 2: to determine how healthy we are. That's not what it
• 27:54
  Speaker 2: should be. It's to be like how you feel is
• 27:57
  Speaker 2: so much more important.
• 27:59
  Speaker 1: I will say.
• 28:00
  Speaker 2: Understanding your macronutrient including the fifth macronutrient profile, is important.
• 28:05
  Speaker 2: So understanding your deficiencies is just as important to understand
• 28:07
  Speaker 2: how you're tracking. So you know, like I'm right now,
• 28:10
  Speaker 2: I'm doing a new program for high rocks, but after
• 28:13
  Speaker 2: coming from marathon, I need to put on muscle, so
• 28:16
  Speaker 2: I am tracking more recently how much I'm eating to
• 28:20
  Speaker 2: make sure I'm working towards my goals. Because I you know,
• 28:23
  Speaker 2: I don't have a I didn't have a huge eating disorder,
• 28:26
  Speaker 2: but I had that what they do refer to as
• 28:29
  Speaker 2: an eating disorder when I was a young, young male,
• 28:31
  Speaker 2: when all I do is hit the gym, and I
• 28:32
  Speaker 2: was conscious of what I was eating to the point
• 28:34
  Speaker 2: that I didn't go out to eat at nighttime because
• 28:36
  Speaker 2: I was concerned about what would be putting in my body.
• 28:39
  Speaker 2: And I wouldn't enjoy a time with my friends because
• 28:41
  Speaker 2: of that. So that that is an eating disorder, and
• 28:43
  Speaker 2: so that's very common these days, and particularly in young men.
• 28:47
  Speaker 2: Like they say, women are the ones that I have
• 28:49
  Speaker 2: in disorders, and that's probably more obvious because people are
• 28:51
  Speaker 2: more in tune whereas guys aren't so vocal about it.
• 28:55
  Speaker 2: But trying to take away that concept that numbers can
• 28:58
  Speaker 2: guide you, but they're not the be all end.
• 29:00
  Speaker 3: All, definitely.
• 29:01
  Speaker 4: And for those that don't know, can you just give
• 29:04
  Speaker 4: a quick explainer on what hierroarx is?
• 29:06
  Speaker 1: Yeah, for sure.
• 29:07
  Speaker 2: So high Rocks is a essentially a circuit style competition
• 29:12
  Speaker 2: where it's eight kilometers broken up into one kilometer interval
• 29:15
  Speaker 2: efforts followed by corresponding with eight discipline So there's eight disciplines,
• 29:20
  Speaker 2: eight kilometer efforts, eight one klmter efforts. And it's really
• 29:23
  Speaker 2: exciting because Censer, the company I work with, we just
• 29:26
  Speaker 2: Chris Hamsworth Fitness company. We just became the equipment partner,
• 29:29
  Speaker 2: so I do a lot of work with them. But
• 29:30
  Speaker 2: it's a sick competition. It's like anyone can get off
• 29:34
  Speaker 2: the couch and do this, and you can also be.
• 29:37
  Speaker 1: An elite right and do it. It's really really exciting.
• 29:40
  Speaker 4: I like how it's broken up It reminds me a
• 29:42
  Speaker 4: little bit of like old school what I would do
• 29:46
  Speaker 4: on like my cardiocentric CrossFit.
• 29:48
  Speaker 1: Is that's honestly it back in the day. You don't
• 29:51
  Speaker 1: do it anymore.
• 29:52
  Speaker 3: I haven't. I haven't done CrossFit and sometime.
• 29:55
  Speaker 4: But I am really getting back into Olympic weightlifting, which
• 29:58
  Speaker 4: is fun.
• 29:58
  Speaker 2: Let's see, what are you actually curious? After your limping hightlifting?
• 30:01
  Speaker 2: Where's your what's the first thing you need to do afterwards?
• 30:04
  Speaker 2: Like first thing you want to do?
• 30:06
  Speaker 3: The first thing I want to do. Well, the first
• 30:08
  Speaker 3: thing I do is.
• 30:09
  Speaker 4: When I'm done at the gym, I run home and
• 30:11
  Speaker 4: then I make a smoothie.
• 30:13
  Speaker 2: Do you want to make the smoothie or do you
• 30:14
  Speaker 2: think you need to make this movie.
• 30:16
  Speaker 3: I think it's a little bit of both.
• 30:17
  Speaker 4: I think it's important for me to make the smoothie,
• 30:19
  Speaker 4: and I also look forward to the smoothie. There's like
• 30:23
  Speaker 4: a smoothie bar in the gym that I specifically have
• 30:26
  Speaker 4: trained myself not to go to because it would be
• 30:29
  Speaker 4: so much easier to get there smoothie. But then I
• 30:32
  Speaker 4: walk home with this moothe when I'd rather just like
• 30:34
  Speaker 4: get that quick mile, be back and get my day started.
• 30:37
  Speaker 4: So for me, now I have gotten back into a
• 30:41
  Speaker 4: smoothie routine, which I haven't been in years, but I
• 30:43
  Speaker 4: enjoy it.
• 30:44
  Speaker 2: I really appreciate your intentionality with everything, dude.
• 30:47
  Speaker 4: The intentionality behind that is a it costs so much
• 30:50
  Speaker 4: more money to buy this smoothie at the gym, Although like,
• 30:53
  Speaker 4: there will be a time and a place where I'm
• 30:54
  Speaker 4: like today, I'm treating myself to a smoothie, especially when
• 30:57
  Speaker 4: I don't have somewhere to go. So if I'm going
• 30:58
  Speaker 4: to the gym on maybe a Sunday, that's a smoothie
• 31:00
  Speaker 4: opportunity versus the one that I like make myself when
• 31:03
  Speaker 4: I come home. But also I like seeing what's actually
• 31:07
  Speaker 4: going in. And although I totally respect and appreciate and
• 31:11
  Speaker 4: I'm sure that they're dialed into they're putting into this movie,
• 31:15
  Speaker 4: what they see, they're putting into this moothie, I just.
• 31:18
  Speaker 3: I like to do it myself.
• 31:19
  Speaker 1: Absolutely. Yeah.
• 31:20
  Speaker 2: I also, yeah, just being able to put your own
• 31:23
  Speaker 2: ingredients in, Yeah, it's empowering. But I will say a
• 31:26
  Speaker 2: lot of people tell me like, yeah, but there's so
• 31:28
  Speaker 2: many ingredients and like okay.
• 31:29
  Speaker 1: Cool, so I can with the hack you rease this
• 31:31
  Speaker 1: I'm ready for the hack.
• 31:32
  Speaker 2: So I go buy a bunch of what we call
• 31:35
  Speaker 2: essentially plant containers, which are two cups. We use them
• 31:38
  Speaker 2: at the restaurant to store, you know, ingredients. So you
• 31:42
  Speaker 2: get a bunch of those, and what you do is
• 31:45
  Speaker 2: you put all your ingredients bar the milk into them.
• 31:48
  Speaker 1: So say you make at the start of the week,
• 31:50
  Speaker 1: and you want to have your five.
• 31:51
  Speaker 2: Days of smoothies be five smoothies, so you make five
• 31:54
  Speaker 2: of these cork these plant containers, and it could be
• 31:56
  Speaker 2: like banana, blueberries, you spinach, you know whatever other greens
• 32:01
  Speaker 2: you put in there, and then you just go straight
• 32:03
  Speaker 2: to get home and you simply come out of the freezer,
• 32:05
  Speaker 2: put those in, maybe add your mix of seeds and nuts,
• 32:08
  Speaker 2: and then your milk and if protein's there as well.
• 32:10
  Speaker 2: So instead of having to undo every single thing, you
• 32:13
  Speaker 2: save so much more time by one day of the
• 32:16
  Speaker 2: week putting them all into your plant containers.
• 32:19
  Speaker 4: And it's better when the fruits are frozen. The smoothie
• 32:22
  Speaker 4: consistency is better. Can we also just like, okay, you
• 32:26
  Speaker 4: kind of just broke it down, but like on a
• 32:28
  Speaker 4: really granular level, let's break down if you're having a smoothie,
• 32:34
  Speaker 4: and I know it will differ based on maybe what
• 32:37
  Speaker 4: you're doing before you have the smoothie. But say someone's
• 32:40
  Speaker 4: doing a workout of some sort, they come home, They're like,
• 32:42
  Speaker 4: I want to have a smoothie because I know I
• 32:44
  Speaker 4: should be getting in my carbs, my healthy fats, my proteins.
• 32:47
  Speaker 3: Talk to me about what goes in an ideal smoothie.
• 32:50
  Speaker 2: Yeah, so again depending on everyone's goals and orientation. But
• 32:54
  Speaker 2: we'll just say, for like a foundational just energy. Yeah,
• 32:58
  Speaker 2: you know, all micronatures, all macronutrients are essential, So you
• 33:02
  Speaker 2: do want certain things coming out of a workout. You
• 33:05
  Speaker 2: probably want to have less fat because fat can slow
• 33:09
  Speaker 2: down your digestion process. So you know, for me, for example,
• 33:13
  Speaker 2: when I finish your workout, I'm trying to get carbs
• 33:15
  Speaker 2: and protein into my body. If I am having fats
• 33:18
  Speaker 2: let down that digestion process, it's going to affect the
• 33:21
  Speaker 2: speed in which my body can utilize those macronutrients of
• 33:24
  Speaker 2: carbs and protein. So what I mean by that is
• 33:27
  Speaker 2: I probably restrict the amount of nut butters that I
• 33:29
  Speaker 2: have because obviously it's you know, consistency of fat and
• 33:32
  Speaker 2: their same with avocado, I'd prefer to have that before
• 33:35
  Speaker 2: a workout, although not too heavy as well, given the
• 33:38
  Speaker 2: fact that people can't consume fat and then if they're
• 33:41
  Speaker 2: doing a big metcon affect their ability to sit in
• 33:45
  Speaker 2: their stomach, so post workout ideally, so I'd sit around
• 33:49
  Speaker 2: like fifty grams of carbohydrates. Reason for this is pretty simple.
• 33:54
  Speaker 2: A body can store sixty grams of certain forms of
• 33:59
  Speaker 2: glucose and then an additional you know, thirty of fuctos.
• 34:02
  Speaker 2: So you're like looking at ninety is what you can
• 34:04
  Speaker 2: maximize per hour right at the time. So they used
• 34:08
  Speaker 2: to just be thinking sixty was enough, and then we
• 34:10
  Speaker 2: realized there was another thirty of a different type of
• 34:14
  Speaker 2: you know, I guess in this case sugar can kind
• 34:16
  Speaker 2: of un unlock. But I'd say for the majority of
• 34:19
  Speaker 2: people coming out of a workout male female, fifty to
• 34:23
  Speaker 2: sixty grams is sufficient. If someone who's doing a serious workout,
• 34:26
  Speaker 2: you want to go to the upper echelon of like
• 34:28
  Speaker 2: ninety you know, protein wise, I'd say around thirty to
• 34:32
  Speaker 2: forty grams realistic, And then you know, you want to
• 34:35
  Speaker 2: minimize your fat to like no more in my opinion
• 34:38
  Speaker 2: of like five grams.
• 34:39
  Speaker 3: Gotcha, And from like a visual POV.
• 34:42
  Speaker 4: If we're talking about using fruit as that carbohydrates finished
• 34:46
  Speaker 4: as that carbohydrate.
• 34:47
  Speaker 3: We're talking about like a cup, right.
• 34:49
  Speaker 2: Yeah, one, So like if you were to feel one
• 34:52
  Speaker 2: of those pint containers, it's you know, you should see
• 34:56
  Speaker 2: if you looked at it from the side on one
• 34:58
  Speaker 2: third of it free. So let's say bit of for
• 35:00
  Speaker 2: a cop of ingredients got finished with milk saper choice.
• 35:03
  Speaker 1: Yeah.
• 35:06
  Speaker 4: Taking a break from today's episode to talk to you
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• 36:43
  Speaker 3: Check it out.
• 36:51
  Speaker 4: The other thing I wanted to double click on from
• 36:53
  Speaker 4: before was you said a really beautiful term which I
• 36:56
  Speaker 4: think we should elaborate on, and that is a diversity
• 37:00
  Speaker 4: of plants. What does it mean to have a diversity
• 37:03
  Speaker 4: of plants in your diet?
• 37:04
  Speaker 3: And what did that look like?
• 37:06
  Speaker 2: Yeah, so there's two things to kind of note here
• 37:08
  Speaker 2: ones like more exciting to me because of a chef.
• 37:10
  Speaker 2: The other side of it is more exciting just for
• 37:12
  Speaker 2: people who are in the science space. But colors have
• 37:17
  Speaker 2: a relationship. Colors in food have a relationship with obviously pigments,
• 37:21
  Speaker 2: and the pigmentation themselves has a relationship with nutritional value.
• 37:26
  Speaker 2: So certain colors have certain types of micronutrients that respond
• 37:30
  Speaker 2: to certain receptors in our body. Similarly, though, certain types
• 37:34
  Speaker 2: of colors and the more dense they are, have more flavor,
• 37:38
  Speaker 2: so for me, that's why the flavor is exciting. What's
• 37:40
  Speaker 2: important to understand is if you're only getting one type
• 37:43
  Speaker 2: of color, you're only getting one type of micronutrient. So
• 37:46
  Speaker 2: if you're only getting if you smashed beet roots all week,
• 37:51
  Speaker 2: it's not a good thing. People like say, you know,
• 37:53
  Speaker 2: having chocolates too much bad for you. It is having
• 37:56
  Speaker 2: too much beetch It would be bad for you too.
• 37:58
  Speaker 2: Not only will your bathroom look like it's been painted
• 38:00
  Speaker 2: purple everywhere, but you're just not getting enough of the diversity.
• 38:04
  Speaker 1: Now. The reason for this is important.
• 38:06
  Speaker 2: If you have a diversity of plants, you are helping
• 38:11
  Speaker 2: support a diversity of microbes within you. Now doctor B
• 38:15
  Speaker 2: talks about the importance of diversity in the microbiome. So
• 38:19
  Speaker 2: you know, for every form of microbiome, there's a specific
• 38:22
  Speaker 2: dietary fiber that helps look after it for it's consume
• 38:26
  Speaker 2: to then create what's called a post biotic. So simply put,
• 38:29
  Speaker 2: if you have a variety of plants, you are eating
• 38:34
  Speaker 2: a variety of micro nutrients, which means you are feeding
• 38:37
  Speaker 2: a variety of your microbiome. And I love avengers. I
• 38:43
  Speaker 2: also love sporting analogies. But Tom Brady is the goat, right,
• 38:49
  Speaker 2: But if I only fed my body enough to create
• 38:52
  Speaker 2: Tom Brady's, his offensive line would not allow him to
• 38:56
  Speaker 2: be awesome because he can't block, you know. So my
• 38:59
  Speaker 2: point is you want to make sure you get a
• 39:00
  Speaker 2: full team to look after your insights. And that is
• 39:03
  Speaker 2: where having a variety of greens, yellows, reds, even blues
• 39:08
  Speaker 2: is so important. So then you can talk about the function.
• 39:11
  Speaker 2: So the post body function has a lot to do
• 39:14
  Speaker 2: with the connection between your gut and the brain directly
• 39:18
  Speaker 2: through something called the vagus nerve. And I won't go
• 39:22
  Speaker 2: into too detail on this, but simply put, just know
• 39:25
  Speaker 2: that if you're involving your brain in anything, it is
• 39:30
  Speaker 2: the central area for cognition and so many other aspects.
• 39:34
  Speaker 2: So to look after that performance, you have to look
• 39:37
  Speaker 2: after your second brain, which is the gut connected to
• 39:40
  Speaker 2: your first brain, the brain, and a lot of that
• 39:43
  Speaker 2: is to do by eating enough plants and a variety
• 39:46
  Speaker 2: of that.
• 39:46
  Speaker 3: We love it. We love plants.
• 39:48
  Speaker 1: We do love plant. Are you getting enough plants?
• 39:50
  Speaker 3: I hope I'm getting enough plants. I like plants.
• 39:53
  Speaker 4: I mean between in the morning, I'm doing well, not plants,
• 39:56
  Speaker 4: but in the morning, well, yes, plants. I'm doing some
• 39:59
  Speaker 4: fruits and usually some sort of an omelet with like
• 40:02
  Speaker 4: different veggies in it. Lunch is always some sort of
• 40:04
  Speaker 4: a salad with like some sort of a protein in it.
• 40:07
  Speaker 4: I'm like a big and then of course that's smoothie
• 40:09
  Speaker 4: after I go to the gym. So I'm always finding
• 40:11
  Speaker 4: a way to mix plants into the mix. Yes see, yeah,
• 40:14
  Speaker 4: that should be thanks dude. Yeah, we're working on it.
• 40:18
  Speaker 4: Beyond the things that you've mentioned here, knowing specifically what's
• 40:22
  Speaker 4: good for you and your body, nixing refined sugars, and
• 40:25
  Speaker 4: also making sure that you're getting in enough plants. I
• 40:29
  Speaker 4: want to also touch on the importance of hydration when
• 40:33
  Speaker 4: it comes to eating like a legend, aka also drinking
• 40:36
  Speaker 4: like a legend. Why is it important that we also
• 40:40
  Speaker 4: center around hydration when we're thinking about performing optimally.
• 40:44
  Speaker 2: Yeah, so particularly, i'd say electrolytes to having that moment.
• 40:48
  Speaker 2: A lot of it's through the fact that running so cool.
• 40:51
  Speaker 2: And I will have a caveat in saying like when
• 40:54
  Speaker 2: I say we don't consume enough sodium in our day,
• 40:57
  Speaker 2: I will say that is those people who are not
• 41:01
  Speaker 2: consuming prepared packaged foods. Recently, as a New York Times
• 41:06
  Speaker 2: article talked about sodium and it gave you like a quiz,
• 41:09
  Speaker 2: like ten part quiz and a look at two different
• 41:12
  Speaker 2: types of meals, and I asked you which one had
• 41:15
  Speaker 2: more sodiuminim and you'd be surprised about, like particularly those
• 41:19
  Speaker 2: with packaged foods, how much sodium is in them. But
• 41:23
  Speaker 2: if you are not consuming packaged foods, you'll be some
• 41:27
  Speaker 2: and you're doing a lot of particularly long endurance efforts,
• 41:29
  Speaker 2: you'll need to consume electrolytes on top of the hydration.
• 41:33
  Speaker 2: Now is because a two percent dehydration or two percent
• 41:37
  Speaker 2: just two percent dehydration will lead to a detriment in
• 41:39
  Speaker 2: your performance cognitively and physically, so you know, probably talking
• 41:44
  Speaker 2: specifically around running right now, or just any endurance effort.
• 41:49
  Speaker 2: We sweat and we lose anywhere between three point fifty
• 41:52
  Speaker 2: to seven hundred milligrams or soon in per hour of work.
• 41:56
  Speaker 1: I'm a heavy sweater, I.
• 41:57
  Speaker 3: Need tell you. Yeah, dude, and I'm a heavy salt sweater.
• 42:00
  Speaker 1: There you go.
• 42:01
  Speaker 4: Yeah, I've had like my sweat analyzed before and I'm
• 42:03
  Speaker 4: like a very salty sweater.
• 42:05
  Speaker 2: So you can get as you've just noted, you can
• 42:07
  Speaker 2: get sweat tested to give you a quantitative understanding of use.
• 42:11
  Speaker 2: That's one way you can do this. If you don't
• 42:13
  Speaker 2: want to go that, but you know you've noted, I.
• 42:15
  Speaker 4: Think GETORID has at home sweat test kits as well,
• 42:19
  Speaker 4: Like I don't think that you need to go to
• 42:21
  Speaker 4: a lab, Like I don't want people listening to this
• 42:23
  Speaker 4: to be like, how the hell is someone like me
• 42:25
  Speaker 4: going to get sweat tested? Yeah, I'm pretty sure you
• 42:27
  Speaker 4: can literally google one on Amazon.
• 42:29
  Speaker 1: Sure.
• 42:29
  Speaker 3: Yeah, well there you got fun fact.
• 42:31
  Speaker 1: Fun fact.
• 42:31
  Speaker 2: So you know, you can obviously get quantitatively tested, but
• 42:34
  Speaker 2: then you can know what spectrum you want. And for me,
• 42:38
  Speaker 2: it's like, I know I sweat so much, so I
• 42:40
  Speaker 2: need to consume seven hundred milligrams of sodium per hour
• 42:44
  Speaker 2: of work that put in. So I did an hour
• 42:46
  Speaker 2: and a half workout this morning. So just for me
• 42:49
  Speaker 2: to maintain that, I probably have to have around one
• 42:51
  Speaker 2: point two, you know, twelve hundred milligrams of sodium and
• 42:56
  Speaker 2: or electrolytes in general, because I don't want to detriment.
• 42:59
  Speaker 1: I don't want to detriment my performance.
• 43:01
  Speaker 2: So important to do so, like we hear about the
• 43:04
  Speaker 2: importance of fluid for you know, skin, our hair, you know,
• 43:08
  Speaker 2: gone back to it, like we've got to remember that
• 43:10
  Speaker 2: it's for everything we talk about performance, cognitive and physical,
• 43:14
  Speaker 2: and so, you know, if you're not taking one of
• 43:16
  Speaker 2: those amazing Stanley cups, have you got.
• 43:18
  Speaker 1: A Stanley cup?
• 43:19
  Speaker 3: A Stanley cup?
• 43:20
  Speaker 1: Have you don't got a Stanley Cup?
• 43:21
  Speaker 3: Oh? Oh, I'm not like, I'm sorry.
• 43:23
  Speaker 4: I literally heard you say that, Dan, and I thought
• 43:26
  Speaker 4: you were asking me if I had like a hockey
• 43:29
  Speaker 4: Stanley cup, and I was like, I am unsure why
• 43:32
  Speaker 4: I would have this Stanley actually my apartment, but you're
• 43:35
  Speaker 4: asking me if I have the Stanley like TikTok cup,
• 43:39
  Speaker 4: like the drinking cup. No, I don't, you know, why
• 43:41
  Speaker 4: because I drink out of this fellow like refillable bottle.
• 43:46
  Speaker 4: It looks so much more sleek to me, and like
• 43:49
  Speaker 4: I just couldn't. It's so big. I work hard enough,
• 43:52
  Speaker 4: Like why do I need to work out carrying my
• 43:54
  Speaker 4: bottle around my apartment?
• 43:55
  Speaker 2: It is?
• 43:56
  Speaker 1: It is obnoxiously live.
• 43:57
  Speaker 3: It's so big.
• 43:58
  Speaker 4: I mean appreciation and no hate to the Stanley girlies.
• 44:01
  Speaker 4: I respect your hydration hustle. Sorry, I was very confused
• 44:06
  Speaker 4: there for a moment.
• 44:07
  Speaker 1: I you know, it's funny.
• 44:08
  Speaker 2: I said the same thing to my mate he lives
• 44:10
  Speaker 2: in Brooklyn, and he's like, no, but I've had the
• 44:12
  Speaker 2: actual Stanley cup at my place.
• 44:14
  Speaker 1: Oh wow, and he's super humble, Mike. It's like pretty cool.
• 44:17
  Speaker 1: Flex flex Yeah, yeah, it's really really cool.
• 44:20
  Speaker 2: But yeah, it's just say like, in general, make sure
• 44:23
  Speaker 2: that you're drinking sufficient fluid on top of the electrolytes
• 44:27
  Speaker 2: you are having. And people say, what's that, it's like, well,
• 44:29
  Speaker 2: people say eight cups. It's more like in my pin ten.
• 44:33
  Speaker 2: But it also depends on you as an individual. You're
• 44:36
  Speaker 2: weighing your mass and you can just look that up.
• 44:38
  Speaker 2: It's pretty simple.
• 44:39
  Speaker 4: I always also tell people to meet themselves with where
• 44:42
  Speaker 4: they're at when it comes to setting hydration goals, because
• 44:45
  Speaker 4: I think at least I can speak from personal experience
• 44:47
  Speaker 4: that I've had very aspirational hydration goals in the past
• 44:51
  Speaker 4: that aren't very realistic for where I'm beginning. So, just
• 44:55
  Speaker 4: like with any other goal, that you can set a
• 44:57
  Speaker 4: smart goal when it comes to your hydration. If you're
• 45:00
  Speaker 4: now sitting at home, I'm staring at this Dike coke Caine,
• 45:03
  Speaker 4: You're having like three diet cokes a day and you're
• 45:05
  Speaker 4: not drinking any water. For us to tell you that
• 45:08
  Speaker 4: you should start drinking ten cups of water a day,
• 45:10
  Speaker 4: that's not going to be a realistic goal for you
• 45:13
  Speaker 4: where you are in this moment.
• 45:15
  Speaker 3: So maybe a more.
• 45:16
  Speaker 4: Specific, measurable, attainable, relevant, time bound goal for you is
• 45:19
  Speaker 4: I'm going to start drinking three to four cups of
• 45:22
  Speaker 4: water per day and begin there, and then once you
• 45:26
  Speaker 4: get that into some sort of a routine, whether that
• 45:29
  Speaker 4: takes two weeks or a month, then you can up
• 45:31
  Speaker 4: that threshold. You don't want to set a goal that's
• 45:34
  Speaker 4: going to set you up for a failure.
• 45:36
  Speaker 2: Mate, one hundred percent, once again, get the reps in
• 45:39
  Speaker 2: like you, I'll tell you firsthand. I've gone all in
• 45:44
  Speaker 2: on hitting a number from scratch and I just couldn't
• 45:48
  Speaker 2: stop paying and like that affected my sleep. It affected
• 45:51
  Speaker 2: my performance because I couldn't like I couldn't focus on
• 45:53
  Speaker 2: a task. You know, I had a very felt like
• 45:56
  Speaker 2: a small bladder. So progressively get into a place where
• 45:59
  Speaker 2: you meat way you are exactly meet.
• 46:01
  Speaker 3: Yourself with where you're at.
• 46:03
  Speaker 4: Also, to come back and circle back on what we
• 46:05
  Speaker 4: were talking about, Gatorade sells a g X sweat patch.
• 46:08
  Speaker 4: It's seven point fifty on their website and literally it
• 46:12
  Speaker 4: connects to an app and you can learn all of
• 46:15
  Speaker 4: this data about your body, fluid loss, sweat rate, the
• 46:18
  Speaker 4: consistency of your sweat.
• 46:20
  Speaker 3: I mean, that's pretty rad.
• 46:22
  Speaker 2: Yeah, I'm not a massive fan of guiderde in general,
• 46:24
  Speaker 2: but that's pretty cool.
• 46:25
  Speaker 1: And know that I can have that, Yeah.
• 46:27
  Speaker 3: No, And I will also say for me hydration.
• 46:30
  Speaker 4: Over the last few years, as I've learned more about
• 46:32
  Speaker 4: my body, aleard that I'm a really salty sweater has
• 46:34
  Speaker 4: really been rooted in consumption of electrolytes.
• 46:37
  Speaker 3: Element is a partner of the show.
• 46:39
  Speaker 4: Also, I recently switched to using regular milk back in
• 46:44
  Speaker 4: my smoothies. And like ditch the almond milk just because
• 46:47
  Speaker 4: the almond milk wasn't really.
• 46:48
  Speaker 3: Giving me a lot of bang for my buck.
• 46:51
  Speaker 4: And candidly, I'm fortunate because regular milk doesn't mess with
• 46:55
  Speaker 4: my stomach. I know that a lot of people we
• 46:57
  Speaker 4: talked about knowing your body and knowing what feels right
• 47:00
  Speaker 4: for you.
• 47:00
  Speaker 3: Regular milk feels right for me.
• 47:02
  Speaker 4: But again, everyone to each their own and think these
• 47:04
  Speaker 4: electrolyte focus and being really dialed in on how I
• 47:07
  Speaker 4: can integrate that into my regular day to day has
• 47:10
  Speaker 4: served me really well.
• 47:11
  Speaker 1: One hundred percent.
• 47:12
  Speaker 2: Mate.
• 47:12
  Speaker 1: You listen to yourself and that's this is how you progress.
• 47:15
  Speaker 3: This is how you progress.
• 47:16
  Speaker 1: Bring back the move.
• 47:18
  Speaker 4: Bring back the Moo movement for the moo. Well, Dan,
• 47:22
  Speaker 4: this book looks amazing. You've given some really amazing tips
• 47:26
  Speaker 4: when it comes to leveling up and quote unquote eating
• 47:29
  Speaker 4: like a legend. Is there anything and I'm talking I
• 47:32
  Speaker 4: know we could talk for hours, but any other big
• 47:35
  Speaker 4: tip that you want to hand me when it comes
• 47:37
  Speaker 4: to dialing in on mental and physical performance within your diet.
• 47:41
  Speaker 2: Look, I think the biggest thing we face in the
• 47:45
  Speaker 2: space of cooking at home is people find either intimidating
• 47:51
  Speaker 2: or you know, the time, maybe the cost. But bringing
• 47:55
  Speaker 2: it back full circle once again to get in the
• 47:57
  Speaker 2: reps in I can first hand tell you, as a
• 48:00
  Speaker 2: professional chef with my name on a restaurant, I screw
• 48:04
  Speaker 2: up the first recipe more often than not because I'm
• 48:08
  Speaker 2: trialing an error like that's what happens. But unfortunately people
• 48:13
  Speaker 2: don't have the patience typically to do the same thing.
• 48:17
  Speaker 2: So if I gave everyone the task of cooking a
• 48:19
  Speaker 2: recipe from my book every Tuesday night for the next
• 48:23
  Speaker 2: three weeks, the first one would be the most expensive,
• 48:26
  Speaker 2: it would take the most time, and it will be
• 48:29
  Speaker 2: the most challenging physically. But by the third time you're
• 48:33
  Speaker 2: doing it, you'll be the cheapest. You'll know exactly where
• 48:36
  Speaker 2: everything is in your kitchen, you've already bought most of
• 48:38
  Speaker 2: the ingredients, and you'll known the first two times how
• 48:42
  Speaker 2: you actually need to get between the kitchen to save time.
• 48:46
  Speaker 2: So if you apply the same principles, you could make
• 48:49
  Speaker 2: washing up so efficient not time consuming. And I do
• 48:53
  Speaker 2: say that, like everything's about cooking is time consuming. Some
• 48:56
  Speaker 2: dishes take two hours to cook, but only take ten
• 49:00
  Speaker 2: minutes of your time on the tools. So yeah, I
• 49:05
  Speaker 2: just say, like, get the reps in and give yourself
• 49:07
  Speaker 2: a challenge of cooking the same meal for the next
• 49:09
  Speaker 2: three weeks every Tuesday night, start at like six thirty.
• 49:13
  Speaker 2: Give yourself the time, and you be surprised over the
• 49:15
  Speaker 2: next three weeks.
• 49:16
  Speaker 3: I love that.
• 49:17
  Speaker 4: I love cooking, and I really do use it as
• 49:20
  Speaker 4: a stress reliever. I just need to like highlight some
• 49:23
  Speaker 4: of the recipes in this book. I'm gonna speak real
• 49:24
  Speaker 4: quick chickpea curry with roasted sweet potato and dil yogurt,
• 49:28
  Speaker 4: almond crusted spiced chicken with secret weapon tofu Ioli. Wait,
• 49:32
  Speaker 4: I'm still going. Oh, there's a no time to cook
• 49:35
  Speaker 4: section twelve minutes to shakshuka.
• 49:37
  Speaker 1: Heaven.
• 49:37
  Speaker 4: I love shak shuka. I try to do shak shuka Sundays.
• 49:40
  Speaker 4: One minute miso salmon with easy, perfect back choy. Yes please,
• 49:45
  Speaker 4: I mean, oh, there's a whole chapter on how to
• 49:48
  Speaker 4: impress a girl orguy dot dot dot or friends. I'm
• 49:51
  Speaker 4: telling you, this book has a lot of good stuff
• 49:53
  Speaker 4: in here. I'm so excited for you, truly, I can't
• 49:56
  Speaker 4: be more amped. I'll put the link to the book
• 49:58
  Speaker 4: in the show notes. For those of you you don't
• 50:00
  Speaker 4: follow along with Dan just yet. Dan, give us your
• 50:03
  Speaker 4: info and tell us how they could do so.
• 50:05
  Speaker 2: Yeah, so best way to look as you know, just
• 50:07
  Speaker 2: my name Dan Churchill, whether it be website, Instagram, TikTok, YouTube.
• 50:11
  Speaker 1: And it's Father's Day and Mother's Day coming.
• 50:14
  Speaker 2: Up, so there's a great way to either pick a
• 50:17
  Speaker 2: book for a friend, a mother, a father, or if
• 50:21
  Speaker 2: you just want a guy to cook for you, just
• 50:24
  Speaker 2: pick the book up and hand it to him and
• 50:25
  Speaker 2: see what happens.
• 50:27
  Speaker 3: Invest in yourself awesome.
• 50:28
  Speaker 4: I'm over at Emily a Body at Hurdle podcast Another
• 50:31
  Speaker 4: Hurdle conquered.
• 50:33
  Speaker 3: Catch you guys next time.