Latest / Hurdle with Emily Abbate / 355. Does Your Diet Suck? Building A Better Relationship With Food & Debunking Nutrition Noise With Zoë Rom & Kylee Van Horn, RDN

Transcript

355. Does Your Diet Suck? Building A Better Relationship With Food & Debunking Nutrition Noise With Zoë Rom & Kylee Van Horn, RDN · Hurdle with Emily Abbate

• 0:00
  Speaker 1: You don't have to be like a certain level of
• 0:02
  Speaker 1: athlete to be able to consider a supplement, but are
• 0:05
  Speaker 1: you doing the basic things first that you really need
• 0:08
  Speaker 1: to support an overall strong foundation that are going to
• 0:12
  Speaker 1: have a bigger benefit overall than any supplement it's going
• 0:15
  Speaker 1: to have.
• 0:30
  Speaker 2: Hey, everyone, Emily a body here.
• 0:32
  Speaker 3: You are listening to episode three hundred and fifty five
• 0:35
  Speaker 3: of Hurdle, a wellness focused podcast where I talk to
• 0:38
  Speaker 3: inspirational people about everything from their highest ties and toughest
• 0:41
  Speaker 3: moments to essential tips on how to live a healthier, happier,
• 0:46
  Speaker 3: more motivated life. We all go through our fair share
• 0:49
  Speaker 3: of hurdles. My goal through these discussions is to empower
• 0:53
  Speaker 3: you to better navigate yours and move with intentions so
• 0:56
  Speaker 3: that you can stride towards your own big potential and
• 0:59
  Speaker 3: of course have some fun along the way. For today's
• 1:05
  Speaker 3: episode three fifty five, I am chatting with the ladies
• 1:09
  Speaker 3: behind the Your Diet Sucks podcast. That's Kylie van Horn
• 1:14
  Speaker 3: and Zoe Rome. Zoe and I have connected many a
• 1:17
  Speaker 3: time in the media escape. She is a veteran journalist
• 1:22
  Speaker 3: and she hosts the Your Diet Sucks podcast with her
• 1:26
  Speaker 3: best friend and registered dietitian nutritionist Kylie. Now, there are
• 1:32
  Speaker 3: a lot of reasons why I love this conversation with
• 1:34
  Speaker 3: Zoe and Kylie, but I will say that the top
• 1:38
  Speaker 3: one is they speak about nutrition and the concepts of
• 1:43
  Speaker 3: fueling our bodies in ways that are easy to comprehend.
• 1:47
  Speaker 3: A lot of the time, it can be hard to
• 1:50
  Speaker 3: navigate through all of the literature and the things that
• 1:55
  Speaker 3: we feel as though we are supposed to be doing
• 1:57
  Speaker 3: when it comes to taking care of ourselves. But Kylie
• 2:01
  Speaker 3: and Zoe talk about nutrition in a way that feels
• 2:03
  Speaker 3: truly accessible and for the I am so grateful.
• 2:08
  Speaker 2: We talk about so.
• 2:09
  Speaker 3: Much good stuff in today's episode, from the protein craze
• 2:13
  Speaker 3: and how much protein you actually need to have in
• 2:16
  Speaker 3: your diet. We talk about the timing window that we
• 2:19
  Speaker 3: so often hear about that thirty sixty minutes post exercise
• 2:22
  Speaker 3: and if it really matters. We also chat about supplements
• 2:26
  Speaker 3: and creatine and hydration, as well as breakdown what are
• 2:33
  Speaker 3: the adequate macros that a woman between let's say twenty
• 2:37
  Speaker 3: one and forty five should be looking for from her diet. Now,
• 2:42
  Speaker 3: I will say this, yes, Kylie is a registered dietitian. However,
• 2:47
  Speaker 3: if you are looking to change your diet up in
• 2:50
  Speaker 3: any way, you can listen to this episode, and I
• 2:53
  Speaker 3: hope that you do and get a lot of insight
• 2:55
  Speaker 3: and valuable advice. However, any specific changes that you are
• 2:59
  Speaker 3: making within your diet, you will always benefit from consulting
• 3:03
  Speaker 3: one on one with a registered dietitian nutritionist. And I
• 3:07
  Speaker 3: say that in the episode. I want to make sure
• 3:09
  Speaker 3: I say it again here in the intro.
• 3:11
  Speaker 2: Also want a flag.
• 3:12
  Speaker 3: I do talk about my personal experience with weight loss
• 3:15
  Speaker 3: in this episode. I wrote a newsletter in The Weekly
• 3:18
  Speaker 3: Hurdle last week detailing that as well. I'm going to
• 3:22
  Speaker 3: link that in the show notes so you can get
• 3:25
  Speaker 3: a little bit more information about what I come to
• 3:28
  Speaker 3: this conversation with. With that said, make sure you're subscribed
• 3:33
  Speaker 3: to the Weekly Hurdle. I am so elated because I
• 3:36
  Speaker 3: had a notification earlier today that it is in the
• 3:39
  Speaker 3: top one hundred rising substacks and help them on this category.
• 3:43
  Speaker 2: So to all of you, thank you for helping to
• 3:46
  Speaker 2: make that happen.
• 3:47
  Speaker 3: It comes out like I said every Friday, It's absolutely
• 3:49
  Speaker 3: free unless you desire to give, and has so much
• 3:52
  Speaker 3: of the same inspiration and motivation you love from the
• 3:55
  Speaker 3: show again directly in your inbox. Also, have been loving
• 3:59
  Speaker 3: the day Hurdle subscriber channel over on Instagram, some thought prompts,
• 4:04
  Speaker 3: some reminders if you will to help you live that healthier, happier,
• 4:09
  Speaker 3: more motivated life. And if you're not yet following Hurdle
• 4:12
  Speaker 3: on social, get to it. It's over at Hurdle Podcast.
• 4:15
  Speaker 3: I am over at Emily Abadi. One last thing, I
• 4:20
  Speaker 3: want to say thank you to all of you for
• 4:21
  Speaker 3: being here, whether you are a veteran hurdler or new
• 4:25
  Speaker 3: to the podcast. I can't do this without you, so
• 4:28
  Speaker 3: please leave a review of the show if you haven't
• 4:31
  Speaker 3: done so yet, and perhaps even share today's episode with
• 4:35
  Speaker 3: a friend.
• 4:36
  Speaker 2: With that, Let's get to it. Let's get to hurdling today.
• 4:48
  Speaker 3: I am sitting down with Zoe Rome and Kylie van Horn.
• 4:52
  Speaker 3: They are the hosts of the Your Diet Sucks podcast.
• 4:56
  Speaker 2: How are we doing today, ladies.
• 4:57
  Speaker 1: Welcome to Hurdle, Pumped to be here, excited, Thanks for
• 5:01
  Speaker 1: having us.
• 5:02
  Speaker 3: It's been a minute since I've done two guests one episode.
• 5:06
  Speaker 3: I was actually trying to think about the last time
• 5:08
  Speaker 3: I did this, and I cannot remember at this moment.
• 5:11
  Speaker 2: So this is a special hurdle today.
• 5:15
  Speaker 4: It's fun because I feel like we do all of
• 5:17
  Speaker 4: our podcast together. But I feel like Kylie really is
• 5:19
  Speaker 4: the secret sauce here, as the registered dietitian.
• 5:24
  Speaker 2: The secret sauce. So let's give some context here.
• 5:26
  Speaker 3: I know I will give some in the intro, but
• 5:28
  Speaker 3: just to gain an understanding about what enticed to best
• 5:32
  Speaker 3: friends to start a podcast, Zoe, give me the rundown
• 5:36
  Speaker 3: why your diet sucks?
• 5:39
  Speaker 4: So, like many people on a long run together, we
• 5:42
  Speaker 4: were like, we should get it, we should have a
• 5:44
  Speaker 4: podcast because we found that on so many of our runs,
• 5:47
  Speaker 4: I as a journalist and Kylie, as a registered dietitian nutritionist,
• 5:51
  Speaker 4: were basically complaining about bullshit diet culture stuff that we
• 5:55
  Speaker 4: kept running into in life, in training and at work. Eventually,
• 6:00
  Speaker 4: I was like, maybe we should turn a microphone on
• 6:03
  Speaker 4: because I feel like, you know, as again, like someone
• 6:06
  Speaker 4: working in the media in the running and fitness space,
• 6:08
  Speaker 4: I feel like I'm constantly having to debunk some like
• 6:11
  Speaker 4: really bizarre or just like some deeply entringed ideas about
• 6:15
  Speaker 4: how people should or shouldn't eat. And Kylie sort of
• 6:19
  Speaker 4: working at the clinical level one on one with athletes,
• 6:21
  Speaker 4: brought that experience, and I looked around and realized there
• 6:25
  Speaker 4: wasn't a deeply reported, sort of like scientifically based podcast
• 6:30
  Speaker 4: for like runners, for folks interested in fitness about diet
• 6:34
  Speaker 4: and nutrition, something that was like, instead of just an interview,
• 6:39
  Speaker 4: really like zoomed out and looked at the larger cultural narratives,
• 6:42
  Speaker 4: looked at the history, and took a deep dive into
• 6:44
  Speaker 4: the science, which I really wanted to bring to the table, Like, yes,
• 6:48
  Speaker 4: looking at the research, but also contextualizing this in terms of, like, well,
• 6:51
  Speaker 4: what emotions and what cultural narratives we're bringing to the
• 6:54
  Speaker 4: table too, Because as much as we like to think
• 6:57
  Speaker 4: that food is just fuel, that's not actually how we
• 7:00
  Speaker 4: make decisions about what we put in our bodies. And
• 7:02
  Speaker 4: so looking at the larger cultural and emotional narratives was
• 7:05
  Speaker 4: really important to me as well. And honestly, I just
• 7:08
  Speaker 4: wanted an excuse to spend most of my time on
• 7:10
  Speaker 4: pub med.
• 7:12
  Speaker 3: Obviously, as a journalist, you're very ingrained in that. Let's
• 7:15
  Speaker 3: put some color on your background as a journalist. And
• 7:18
  Speaker 3: then Kylie, your background now as a registered dietitian nutritionist.
• 7:22
  Speaker 3: So Kylie, let's start with you. You are now a
• 7:25
  Speaker 3: registered dietitian nutritionist. It's funny because I feel like usually
• 7:27
  Speaker 3: when you talk to an rd N, they just say
• 7:31
  Speaker 3: registered dietitian. The registered dietitian nutritionist say that five times fast.
• 7:36
  Speaker 2: I love that. We're really like flushing it all out here.
• 7:39
  Speaker 1: A lot of confusion comes in for people with you know,
• 7:42
  Speaker 1: between a dietitian and then a nutritionist. Who I mean,
• 7:45
  Speaker 1: you could be a nutritionist if you wanted it. It
• 7:48
  Speaker 1: gets very confusing for people. And the registered dietitian. We
• 7:52
  Speaker 1: have to go to school and get a degree, and
• 7:54
  Speaker 1: do an unpaid internship and then take an exam. So
• 7:59
  Speaker 1: it's a lot of a lot of school and science
• 8:02
  Speaker 1: and work, and it's not just like an random influencer
• 8:06
  Speaker 1: just giving nutrition advice on the internet. But yeah, I
• 8:10
  Speaker 1: became a dietitian in twenty eighteen and kind of knew
• 8:14
  Speaker 1: and decided out of the gate that I was going
• 8:16
  Speaker 1: to do my own business because I wanted to work
• 8:19
  Speaker 1: with athletes and figure out a career where I could
• 8:22
  Speaker 1: give back to a community that has given me so much.
• 8:26
  Speaker 1: Like I grew up running and love working in the
• 8:29
  Speaker 1: endurance space. I worked for World Triathlon Corporation, putting on races.
• 8:34
  Speaker 1: I'm a coach as well, so it's been, you know,
• 8:37
  Speaker 1: a nice way to be able to like combine all
• 8:40
  Speaker 1: the things that I love into the giving back to
• 8:43
  Speaker 1: the endurance community.
• 8:44
  Speaker 2: Yeah.
• 8:45
  Speaker 3: I love that, and I know that it works really
• 8:48
  Speaker 3: well together here because we have this clinical foundation and
• 8:51
  Speaker 3: then we have Zoe to drag out all the questions
• 8:54
  Speaker 3: from you.
• 8:54
  Speaker 4: Yeah, it's fun because like her job is knowing things
• 8:57
  Speaker 4: and my job is to not know anything. So you
• 9:00
  Speaker 4: can guess who has the easier job here, because unlike
• 9:03
  Speaker 4: being a registered dietician nutritionist, to be a journalist, you
• 9:06
  Speaker 4: literally just start calling yourself a journalist and people believe you.
• 9:10
  Speaker 4: I mean, there is a little bit more than that.
• 9:12
  Speaker 4: But also I do enjoy the like democratization of sort
• 9:16
  Speaker 4: of media and information. But I originally got my start
• 9:19
  Speaker 4: at NPR primarily covering the outdoor industry and the environment.
• 9:24
  Speaker 4: So I've always really loved audio storytelling and audio journalism,
• 9:28
  Speaker 4: and then I moved on to Trail Runner Magazine and
• 9:30
  Speaker 4: what would become Outside magazine, and so working in that
• 9:33
  Speaker 4: space of like outdoor and fitness media really kind of
• 9:37
  Speaker 4: just expose me to how much misinformation there is out there.
• 9:41
  Speaker 4: The media's role in perpetuating some of that misinformation, and
• 9:45
  Speaker 4: just some of these like deeply entrenched beliefs that sometimes
• 9:48
  Speaker 4: we take for granted and that just like become baked
• 9:51
  Speaker 4: into our way of being as athletes, Like the sort
• 9:54
  Speaker 4: of like nefarious messaging that we communicate every time we
• 9:57
  Speaker 4: put a certain body on the cover of a magazin,
• 10:00
  Speaker 4: when we you know, publish certain numbers and relationship to
• 10:03
  Speaker 4: certain athletes, how we talk about particularly women's bodies in media.
• 10:08
  Speaker 4: I was always like hyper sort of attentive to that
• 10:11
  Speaker 4: and was always a little bit like, maybe we should
• 10:13
  Speaker 4: proceed with a bit more caution, you guys, Like should
• 10:17
  Speaker 4: we bring a little more science and maybe a little
• 10:19
  Speaker 4: more compassion to how we're telling this story. And so
• 10:22
  Speaker 4: after leaving Outside Magazine, I was like, I want to
• 10:25
  Speaker 4: create something that brings together like both my love of science,
• 10:29
  Speaker 4: both my love of like the culture around food, and
• 10:32
  Speaker 4: figure out a way to present that information that also
• 10:35
  Speaker 4: feels like fun and funny and lighthearted, because so often,
• 10:38
  Speaker 4: like particularly being a woman in the world of like
• 10:41
  Speaker 4: fitness and nutrition can be a bummer. You know, there's
• 10:44
  Speaker 4: not a ton of science, there's not a lot of
• 10:46
  Speaker 4: great news always coming out, we're like always overlooked and
• 10:50
  Speaker 4: under celebrated, and so I wanted to create something that
• 10:52
  Speaker 4: like felt like a fun hang with your two best
• 10:55
  Speaker 4: galpals who just happened to be like obsessed with like
• 10:59
  Speaker 4: meticulously searched fact checking.
• 11:02
  Speaker 2: I absolutely love it.
• 11:03
  Speaker 3: I absolutely love it, and I think it's so important
• 11:05
  Speaker 3: right because it's true. You go to the top one
• 11:08
  Speaker 3: hundred shows in Apple Podcasts, Spotify, wherever you get your
• 11:13
  Speaker 3: podcasts within the health and fitness vertical, and very few
• 11:17
  Speaker 3: of them are rooted in science and fact based and
• 11:22
  Speaker 3: have nothing to do with how many followers somebody has.
• 11:26
  Speaker 3: So I really appreciate the effort and the attention to
• 11:30
  Speaker 3: detail that you two are putting into both the content
• 11:33
  Speaker 3: that you create and also just the thought that goes
• 11:36
  Speaker 3: into creating a podcast like this.
• 11:40
  Speaker 4: Yeah, we wanted it to be smart and fun and funny,
• 11:43
  Speaker 4: and just like for me, it really feels like my
• 11:45
  Speaker 4: own attempt to like deprogram myself from having just grown
• 11:50
  Speaker 4: up as a woman in the world, so join.
• 11:53
  Speaker 3: Us as a woman in the world and also as
• 11:56
  Speaker 3: a woman in recovery. I know that you've been open
• 11:59
  Speaker 3: about your experience with eating disordered or disordered eating in
• 12:03
  Speaker 3: the past, and he does in light on that.
• 12:04
  Speaker 4: For me, Yeah, so I think again that just sort
• 12:07
  Speaker 4: of was a lens that was important to me to
• 12:09
  Speaker 4: bring into this venture because previously, as a journalist, like
• 12:13
  Speaker 4: I was always really passionate about reporting on these issues,
• 12:16
  Speaker 4: but I always like checked my passion and my personal
• 12:19
  Speaker 4: experience at the door, because I sort of leaned into
• 12:22
  Speaker 4: that sort of like maybe sometimes outdated journalistic perspective of
• 12:27
  Speaker 4: like you got to leave, like you check like who
• 12:29
  Speaker 4: you are at the door to tell the story. And
• 12:32
  Speaker 4: obviously there's a time and a place for that, but
• 12:35
  Speaker 4: for your diet sucks. I wanted to bring that lens
• 12:38
  Speaker 4: of being someone in recovery because a that's an experience
• 12:41
  Speaker 4: that I mean, if the science is to be believed,
• 12:44
  Speaker 4: sixty percent of female identifying runners also fit that description.
• 12:48
  Speaker 4: So anything that like unites me with like most of
• 12:51
  Speaker 4: my girls, like I'll claim it, you know, like come
• 12:54
  Speaker 4: on in, let's let's create a space for ourselves and
• 12:57
  Speaker 4: each other that is like that again, isn't like a
• 13:01
  Speaker 4: safe space necessarily in the way that I feel like
• 13:05
  Speaker 4: those are always thought of, but a space that like
• 13:07
  Speaker 4: where we can talk openly and honestly and like without
• 13:10
  Speaker 4: shame and talk about how having that perspective can be. Again,
• 13:14
  Speaker 4: it's not something I would wish on someone, but I
• 13:18
  Speaker 4: think that it makes me a sharper storyteller. I think
• 13:20
  Speaker 4: it makes me a more insightful journalist because I've seen
• 13:24
  Speaker 4: how these harmful narratives can like play out at the
• 13:27
  Speaker 4: human scale in my own life. And I like to
• 13:30
  Speaker 4: think of myself as an incredibly smart and like savvy person.
• 13:34
  Speaker 4: I was getting a degree in food system solutions that
• 13:37
  Speaker 4: see you a master's degree and still struggling with this stuff.
• 13:40
  Speaker 4: So if I can struggle with it and move through it,
• 13:43
  Speaker 4: then I wanted to invite other people and to be like,
• 13:45
  Speaker 4: let's take, yes, a clinical look at this, but let's
• 13:48
  Speaker 4: also take a compassionate look with this and again invite
• 13:52
  Speaker 4: in that scientific side, invite in that cultural side, and
• 13:55
  Speaker 4: hopefully in speaking openly and honestly about it, it just
• 13:58
  Speaker 4: invites more people in to examine their own experiences and
• 14:02
  Speaker 4: to just like show up authentically and without shame.
• 14:06
  Speaker 3: Yeah, Listen, at the end of the day, people come
• 14:09
  Speaker 3: to or return back to podcasts because they find a
• 14:13
  Speaker 3: host that they relate to, that they can identify with,
• 14:17
  Speaker 3: that they appreciate their outlook, their tape right, And so
• 14:21
  Speaker 3: I'm of the school of thought that sterile, non revealing
• 14:26
  Speaker 3: hosts aren't the kinds of people that I want to
• 14:30
  Speaker 3: listen to again and again and again. And I think
• 14:33
  Speaker 3: that experience really enriches what it is that you both
• 14:37
  Speaker 3: are putting into the internets, if we will. And so
• 14:41
  Speaker 3: I'm sure Kylie that you work with a lot of
• 14:44
  Speaker 3: people that have similar experiences to Zoe in your practice.
• 14:48
  Speaker 1: Yeah, and I actually eating disorder work is not something
• 14:53
  Speaker 1: in traditional dietetics that we get a lot of training in,
• 14:57
  Speaker 1: But I have done a lot of work outside of
• 15:01
  Speaker 1: the just RD track with mentors and experience gain just
• 15:08
  Speaker 1: from working one on one with athletes and ways to
• 15:13
  Speaker 1: work with athletes with eating disorders. That's about fifty percent
• 15:17
  Speaker 1: of who I work with. Having that skill set I
• 15:20
  Speaker 1: think is really important because if you just have the
• 15:22
  Speaker 1: traditional dietetics training, it's going to make it really hard
• 15:26
  Speaker 1: for you to work with this population. And even from
• 15:31
  Speaker 1: personal experience, just being running collegiately at the D one
• 15:36
  Speaker 1: level and everything, I had a lot of teammates struggle
• 15:39
  Speaker 1: and even personally just have had I didn't have an
• 15:43
  Speaker 1: eating disorder but have always been like influenced in a
• 15:46
  Speaker 1: way by diet culture. And I think we all we
• 15:49
  Speaker 1: live in diet culture. So being able to have that
• 15:52
  Speaker 1: experience too personally plus professionally has been really helpful in
• 15:57
  Speaker 1: the work that I've done with athletes and then even
• 16:00
  Speaker 1: being able to speak to it on the podcast.
• 16:02
  Speaker 4: Yeah, how healing and restorative to just like find a
• 16:06
  Speaker 4: best friend who's a nutrition professional.
• 16:08
  Speaker 3: One of my dearest best friends is a doctor. And
• 16:11
  Speaker 3: when I tell you, like over specifically like the last
• 16:14
  Speaker 3: four or five years, how much I have benefited from
• 16:18
  Speaker 3: the time that she invested in her education, I wouldn't.
• 16:21
  Speaker 2: Be able to do it justice.
• 16:22
  Speaker 3: I also do think for the purposes of our conversation,
• 16:25
  Speaker 3: just so the listener has some context. Many of you
• 16:27
  Speaker 3: familiar with my story. I went through a dramatic weight
• 16:29
  Speaker 3: loss in college. A big part of that, the first half,
• 16:32
  Speaker 3: I would argue, was learning how to eat better and
• 16:35
  Speaker 3: a lot about portion control, and the second half of
• 16:38
  Speaker 3: that weight loss was falling in love with running and
• 16:42
  Speaker 3: learning how to move my body in a responsible way.
• 16:45
  Speaker 3: Years later, I went through a bit of health struggle
• 16:49
  Speaker 3: because of a medication that I was taking that caused
• 16:52
  Speaker 3: me to put on a considerable amount of weight, and
• 16:54
  Speaker 3: then over the last year I not only went off
• 16:57
  Speaker 3: that medication, but now I am just in such a
• 16:59
  Speaker 3: better and more productive, safe, healthy place with how I'm
• 17:04
  Speaker 3: fueling my body and what I'm in taking on the
• 17:07
  Speaker 3: regular and how I feel in my body, which I
• 17:09
  Speaker 3: believe is truly the most important part. It's not just
• 17:13
  Speaker 3: how you're feeling, but how you feel as you fuel.
• 17:17
  Speaker 3: And I want to start us our conversation on that note,
• 17:22
  Speaker 3: on the importance of fueling your body period. I think
• 17:26
  Speaker 3: that's so many of us in today's landscape, in this
• 17:30
  Speaker 3: heavy diet culture place have this intricate relationship with the
• 17:36
  Speaker 3: idea of using food as fuel. We have a problem,
• 17:40
  Speaker 3: or I mean, I'll always speak for myself that for
• 17:43
  Speaker 3: so many years, so many different foods were demonized, and
• 17:45
  Speaker 3: I was made to think that certain things were bad bagels, desserts, god,
• 17:51
  Speaker 3: bad things, pizza. Now like those things are regular parts
• 17:54
  Speaker 3: of my diet. So when it comes to looking at
• 17:58
  Speaker 3: food as fuel, where does someone even begin.
• 18:02
  Speaker 4: I think, for me, I mean, just to I'll touch
• 18:05
  Speaker 4: on the only part I'm qualified to be too, which
• 18:07
  Speaker 4: is sort of the larger cultural narrative side of things.
• 18:09
  Speaker 4: Then I'll let Kylie give the actual information. But I
• 18:13
  Speaker 4: think again, But for me, it was becoming aware of
• 18:16
  Speaker 4: like where culture was influencing my decisions before I even
• 18:20
  Speaker 4: checked in with myself, to see how I felt about things,
• 18:23
  Speaker 4: and how often we as like particularly folks who are
• 18:26
  Speaker 4: socialized as women. When I would see food, the first
• 18:29
  Speaker 4: thing I thought is like, not how will this make
• 18:32
  Speaker 4: me feel? But like how will this impact how other
• 18:35
  Speaker 4: people feel about me? Or how I might how my
• 18:37
  Speaker 4: body might present in this world, And having to sort
• 18:40
  Speaker 4: of strip away those like onion layers of like what
• 18:43
  Speaker 4: I've been told, what my beliefs are about food, and
• 18:46
  Speaker 4: just realizing how much those stories cloud out even so
• 18:51
  Speaker 4: many of us as athletes, our ability to get in
• 18:55
  Speaker 4: touch with how we feel and then be like genuinely
• 18:58
  Speaker 4: act on that and again like finding that tricky balance
• 19:01
  Speaker 4: between like, yes, food is fuel, but it's also culture,
• 19:04
  Speaker 4: it's connection, like our bodies are. I mean, it's miraculous
• 19:08
  Speaker 4: that our bodies basically take pizza and nachos and turn
• 19:11
  Speaker 4: it into running. That is amazing, And so I think
• 19:15
  Speaker 4: that just like sort of straddling that line between like, yes,
• 19:19
  Speaker 4: this is fuel and is necessary for athletics and never
• 19:22
  Speaker 4: falling into the trap of using movement as like a
• 19:25
  Speaker 4: permission structure for food, or only ever viewing food as fuel,
• 19:30
  Speaker 4: but also like food is fuel, and I need fuel
• 19:33
  Speaker 4: for my movement too.
• 19:35
  Speaker 1: Right well, and even from a non movement perspective, like
• 19:39
  Speaker 1: I have a hard time sometimes like convincing people or
• 19:45
  Speaker 1: maybe like having my eating disorder, Athletes fight back against
• 19:50
  Speaker 1: the idea that like, even if they aren't exercising, that
• 19:53
  Speaker 1: you actually still need food to actually function, and like
• 19:57
  Speaker 1: physiologically you need that to operate properly, and so just
• 20:03
  Speaker 1: as like an additional reminder that even if you're injured
• 20:07
  Speaker 1: or you're not exercising, that you still need nutrition to
• 20:12
  Speaker 1: actually like be a human.
• 20:14
  Speaker 3: That is so important though, and I think that that
• 20:16
  Speaker 3: is certainly something that can be really relatable. It's this
• 20:19
  Speaker 3: idea that so many individuals, and I don't want to
• 20:23
  Speaker 3: just silo women, but so many women specifically view that, Hey,
• 20:27
  Speaker 3: if I'm not getting out and doing some sort of movement,
• 20:30
  Speaker 3: if I'm not going to lift or to run or
• 20:32
  Speaker 3: just win kettlebells or to box or whatever your chosen
• 20:34
  Speaker 3: modality is that day, then maybe I should be a
• 20:37
  Speaker 3: little bit more mindful of my calorie intake. And while
• 20:40
  Speaker 3: I understand the school of thought to your point, Kylie,
• 20:44
  Speaker 3: you still need calories no matter what.
• 20:47
  Speaker 2: Yeah.
• 20:47
  Speaker 1: And it's also this idea of there's a lack of
• 20:50
  Speaker 1: trust in your self sometimes or in your body, and
• 20:55
  Speaker 1: this lack of ability to recognize that like, oh, hung
• 21:00
  Speaker 1: in fullness our signals from my body that I can
• 21:03
  Speaker 1: listen to and should be listening to.
• 21:05
  Speaker 2: And I think as a.
• 21:07
  Speaker 1: Culture, we tend to view hunger as like a bad thing,
• 21:11
  Speaker 1: like we shouldn't be hungry, we should suppress hunger. So
• 21:14
  Speaker 1: for a lot of my athletes, like if they're hungry
• 21:16
  Speaker 1: on a rest day, like they they're like, oh, I
• 21:19
  Speaker 1: shouldn't eat, Like I can't eat because I'll feel guilty
• 21:22
  Speaker 1: if I'm doing that. For a lot of athletes just
• 21:25
  Speaker 1: trying to understand, like, hey, what what does my nutrition?
• 21:30
  Speaker 1: What should that look like based on what I'm doing
• 21:33
  Speaker 1: for training? And then also like how can I combine
• 21:37
  Speaker 1: that with recognition and response to hunger and fullness and
• 21:41
  Speaker 1: being able to listen to our bodies Because as a
• 21:44
  Speaker 1: like diet culture society, I feel like so often we
• 21:48
  Speaker 1: get really caught up in like numbers and trying to
• 21:51
  Speaker 1: calculate everything that we think we need. But like our bodies,
• 21:56
  Speaker 1: you can't really control them as much as maybe you
• 21:59
  Speaker 1: think you can in regards to like knowing what you
• 22:02
  Speaker 1: need for it.
• 22:03
  Speaker 4: Yeah, I feel like in that vein of deprogramming, like
• 22:07
  Speaker 4: being in diet culture, Like I learned every trick in
• 22:09
  Speaker 4: the book for like how to suppress hunger, how to
• 22:12
  Speaker 4: like not listen to my body, and it is way
• 22:14
  Speaker 4: harder and also way more satisfying and like interesting to
• 22:20
  Speaker 4: learn how to get in touch with my body and
• 22:22
  Speaker 4: like learn how to listen to it and what to
• 22:24
  Speaker 4: look for and how to feel those things without freaking
• 22:28
  Speaker 4: out about it because like again, so often we're just
• 22:30
  Speaker 4: we're trained to like distrust the things that our bodies
• 22:33
  Speaker 4: tell us. But as athletes, as people like engage in
• 22:37
  Speaker 4: a movement practice that is like the number one most
• 22:40
  Speaker 4: important tool, and so learning to trust that and be
• 22:43
  Speaker 4: okay with it even when the body is sending signals that,
• 22:46
  Speaker 4: like culture has told me, are unacceptable or not okay.
• 22:50
  Speaker 3: Prime example of this, I didn't eat unless I was
• 22:54
  Speaker 3: doing a long run. I started exercising regularly in the
• 22:57
  Speaker 3: morning when I was let's say, nineteen years old. It
• 23:02
  Speaker 3: took me until I was thirty five to regularly eat
• 23:06
  Speaker 3: before doing a workout.
• 23:09
  Speaker 4: Yep, it's the welcome. You got to.
• 23:13
  Speaker 3: Just absolutely wild that this is something that you're like, well,
• 23:17
  Speaker 3: I don't need to do that.
• 23:18
  Speaker 2: This is only for serious athletes.
• 23:20
  Speaker 3: And speaking of serious athletes, this is going to segue
• 23:23
  Speaker 3: me into the first topic that I know the hurdlers
• 23:27
  Speaker 3: want to know about, and that is creatine. I really
• 23:31
  Speaker 3: took a hard right here because I know that this
• 23:34
  Speaker 3: also falls into the category of things I assumed I
• 23:37
  Speaker 3: couldn't benefit from because I wasn't of X level of performance.
• 23:43
  Speaker 3: So let's start with the foundational building blocks here, Kylie.
• 23:47
  Speaker 3: What is creatine and why can it be beneficial regardless
• 23:51
  Speaker 3: of athletic Let's say level.
• 23:54
  Speaker 1: Creatine is a supplement that people can and it I
• 24:02
  Speaker 1: think originally, when athletes hear about creatine, their brain goes
• 24:07
  Speaker 1: to like, oh, I heard that's for sprinters and power
• 24:11
  Speaker 1: and energy like quick energy production, and it is bad
• 24:16
  Speaker 1: for my kidneys. Like I'm trying to think through like
• 24:19
  Speaker 1: what like myths or things that people have heard about
• 24:23
  Speaker 1: creatine initially to then segue into like, now, how are
• 24:28
  Speaker 1: we viewing creatine? So if you're an athlete that's heard
• 24:32
  Speaker 1: about it before, maybe that's what you've heard, like it's
• 24:35
  Speaker 1: for sprinters power energy production, and it's bad for your kidneys.
• 24:40
  Speaker 1: But now I feel like we're seeing this shift and
• 24:42
  Speaker 1: it's interesting because creatine is one of the most studied
• 24:47
  Speaker 1: supplements out there and it's actually like very safe to take,
• 24:51
  Speaker 1: and so there, you know, I don't know exactly like
• 24:55
  Speaker 1: where that shift started to occur, like messaging wise, in
• 24:59
  Speaker 1: the maybe in the media that shift has occurred. And
• 25:03
  Speaker 1: now like more endurance athletes, I think are hearing more
• 25:08
  Speaker 1: about possible benefits for like heat resistance, like being able
• 25:13
  Speaker 1: to control or maintain core body temperature when you're supplementing
• 25:17
  Speaker 1: with creatine, or like longevity as well, like people are
• 25:22
  Speaker 1: using it for brain health or the ability to in
• 25:26
  Speaker 1: the long term like with aging, like maintain molcle mass
• 25:30
  Speaker 1: and bone strengths and so variety of like more I
• 25:35
  Speaker 1: guess like mainstream like endurance and health uses for creatine
• 25:41
  Speaker 1: that are like coming about in the I don't know
• 25:45
  Speaker 1: if it's coming about or like it's just shedding light
• 25:49
  Speaker 1: more in the space on creatine as a supplement, and
• 25:51
  Speaker 1: I feel like this is how it goes just with
• 25:53
  Speaker 1: supplements in general, there's like one study that comes out
• 25:56
  Speaker 1: or like certain studies come out, and then the media
• 25:59
  Speaker 1: gets hold of that and then people are like, oh,
• 26:02
  Speaker 1: should I be using this? Like it's the same thing
• 26:04
  Speaker 1: kind of with collagen, you know, like people are like, oh,
• 26:07
  Speaker 1: should I be using collagen now?
• 26:09
  Speaker 2: Or should I be using keytones or whatever? It is.
• 26:11
  Speaker 1: Point being is like with any kind of supplement, including creatine,
• 26:16
  Speaker 1: it's like what is the purpose behind your use of
• 26:21
  Speaker 1: this supplement? Like that's the first question to ask, Like
• 26:24
  Speaker 1: what am I trying to achieve with the supplement? Could
• 26:27
  Speaker 1: I be getting this supplement from food? So with creatine
• 26:30
  Speaker 1: in particular, it's found often in animal products, so for
• 26:35
  Speaker 1: like maybe if you're not eating animal products like plant
• 26:39
  Speaker 1: based athletes, I would say, like maybe it would be
• 26:42
  Speaker 1: even like a higher priority as a possible supplement piece.
• 26:46
  Speaker 1: And then like, also what am I trying to achieve
• 26:49
  Speaker 1: with it? So you know, if you're trying to have
• 26:53
  Speaker 1: cognitive benefits or maybe you want to try it for
• 26:56
  Speaker 1: like that heat resistant piece or something like that, then yeah, okay,
• 27:01
  Speaker 1: like consider it, and then what would I need to
• 27:05
  Speaker 1: do supplement wise? Like how am I choosing the company
• 27:09
  Speaker 1: that I'm choosing the supplement from, Like, is it a
• 27:12
  Speaker 1: reputable company, Like I always recommend that my athletes choose
• 27:16
  Speaker 1: like certified for sport tested supplements. So for creatine, you
• 27:21
  Speaker 1: want to choose the creatine monohydrate form and then you
• 27:26
  Speaker 1: have then typically if you're taking it for some of
• 27:30
  Speaker 1: the proposed health benefits or even like the performance benefits.
• 27:34
  Speaker 1: I would say for endurance, you want to do more
• 27:37
  Speaker 1: of a regular like three to five grams per day.
• 27:40
  Speaker 1: You don't need to do like the big load period
• 27:43
  Speaker 1: and then go down to the three to five grams
• 27:45
  Speaker 1: per day. I just do the three to five grams
• 27:47
  Speaker 1: per day. But the other thing is is like people
• 27:50
  Speaker 1: don't realize, oh, like I store water when I take
• 27:54
  Speaker 1: creatine too, So people get particularly freaked out about like weight.
• 27:58
  Speaker 2: Gain that might occur with creatine use.
• 28:01
  Speaker 1: So just making sure that like you're aware that, like
• 28:04
  Speaker 1: it's actually normal to when you take a creatine supplement
• 28:08
  Speaker 1: store water as well. So it might cause the scale
• 28:11
  Speaker 1: to change, And I would encourage you not to focus
• 28:14
  Speaker 1: on that number on the scale quite as much if
• 28:17
  Speaker 1: that's something that's like freaking you out.
• 28:19
  Speaker 3: Yeah, I love what you did there in that you
• 28:23
  Speaker 3: didn't just explain what it is, how much you should take,
• 28:27
  Speaker 3: what some of the benefits are, but you stress the
• 28:30
  Speaker 3: importance of revisiting your why for taking that particular supplement
• 28:35
  Speaker 3: that runs the gamut with all supplement choices. Right, It's
• 28:38
  Speaker 3: not just oh I saw this on TikTok or I
• 28:40
  Speaker 3: saw this on Instagram, or I saw a study about
• 28:42
  Speaker 3: this and so maybe I should take it. It's like, Okay, yes,
• 28:45
  Speaker 3: I saw a study about this, and is the finding
• 28:48
  Speaker 3: in that study relevant to an interest area that I
• 28:51
  Speaker 3: have personally?
• 28:53
  Speaker 2: I really love revisiting your why well? And also can
• 28:57
  Speaker 2: I get this from food?
• 28:58
  Speaker 1: Is it something that I need to supplement with?
• 29:02
  Speaker 2: Right?
• 29:02
  Speaker 1: Like, is it, you know, a safety net thing for me?
• 29:06
  Speaker 1: Is it something that if I have too much? Is
• 29:08
  Speaker 1: that going to be bad? Like rudders that like use
• 29:12
  Speaker 1: iron supplements and just like randomly use iron supplements without
• 29:15
  Speaker 1: blood testing, and I'm like, I wouldn't particularly do that.
• 29:18
  Speaker 1: That's like that can be inflammatory to the body and
• 29:22
  Speaker 1: like not necessarily a good thing. Not every runner needs
• 29:24
  Speaker 1: an iron supplement. So it's just an example of how
• 29:27
  Speaker 1: like evaluating, oh, what is my intake look like?
• 29:31
  Speaker 2: What is my situation?
• 29:32
  Speaker 1: Is this actually something that I would even need to
• 29:36
  Speaker 1: to put my money into.
• 29:38
  Speaker 4: We're always trying to educate people away from using support
• 29:43
  Speaker 4: supplements as like an emotional support supplement. We get tons
• 29:46
  Speaker 4: of questions about this, and people like should I take this?
• 29:49
  Speaker 4: I feel this, and it's like how you feel as valid. However, babe,
• 29:53
  Speaker 4: iron will not fix that. That is not an iron problem.
• 29:56
  Speaker 3: And this is also important highlighting the importance of I
• 30:00
  Speaker 3: don't want to say regular blood work, but I try
• 30:02
  Speaker 3: to get my blood work done like once a year,
• 30:05
  Speaker 3: maybe twice, if I've made any drastic changes within my
• 30:09
  Speaker 3: diet or my supplement routine personally, just to keep tabs
• 30:13
  Speaker 3: on it, especially if I'm starting to feel some kind
• 30:16
  Speaker 3: of way before or after integrating something in my routine.
• 30:20
  Speaker 3: I always am taking stock of okay, like baseline, Let's say,
• 30:25
  Speaker 3: right before my morning workout, how am I feeling?
• 30:28
  Speaker 2: Am I noticing any changes?
• 30:30
  Speaker 3: It's one thing if you're just taking this thing and
• 30:32
  Speaker 3: now it's a part of your emotional support routine.
• 30:35
  Speaker 2: But it's another thing if the thing is doing what
• 30:37
  Speaker 2: it's intended to do well.
• 30:39
  Speaker 1: And you make a good point because then after you
• 30:42
  Speaker 1: start supplementing, say with creatine, like some of my athletes
• 30:45
  Speaker 1: are like, oh, I am having GI distress now, and
• 30:49
  Speaker 1: so knowing like what possible side effects you could have
• 30:53
  Speaker 1: from a supplement is really important too. And that is
• 30:56
  Speaker 1: one of the known side effects of creatine supplementation. Not
• 31:00
  Speaker 1: for everyone, but it is something to just be aware of,
• 31:02
  Speaker 1: and so it's really important. Like you're saying to like
• 31:06
  Speaker 1: listen to your body after you started.
• 31:08
  Speaker 2: A new routine too.
• 31:14
  Speaker 3: I'm not even going to ease into this one because
• 31:15
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• 31:18
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• 31:21
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• 31:27
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• 31:37
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• 31:40
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• 31:45
  Speaker 3: summer activities like hiking and beach days or workouts, they
• 31:48
  Speaker 3: can drain your electrolytes. So when you're sweating more, how
• 31:52
  Speaker 3: do you notice electrolyte loss showing up in your body? Well,
• 31:55
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• 32:00
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• 32:04
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• 32:08
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• 32:45
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• 32:49
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• 32:53
  Speaker 3: some love to my friends. At a six and twenty
• 32:56
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• 33:01
  Speaker 3: as they called it, to support and reise funds for
• 33:03
  Speaker 3: mental health awareness in honor of his late brother. Five
• 33:06
  Speaker 3: years and thousands of miles run in blue jeens. Later,
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  Speaker 3: we are back for more miles, me the sixteen, all
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  Speaker 3: my friends, more awareness, and more donations. This may put
• 33:19
  Speaker 3: on your favorite pair of blue jeans and join us
• 33:22
  Speaker 3: from a fifth annual ASEX Blue Gene mile. Each mile
• 33:26
  Speaker 3: is a step toward awareness and funds for mental health awareness.
• 33:31
  Speaker 3: Learn more today at asex dot com. Something that I
• 33:42
  Speaker 3: touched on before but we didn't necessarily dive into, is
• 33:45
  Speaker 3: this idea of how active do I need to be
• 33:49
  Speaker 3: to add certain supplements into my routine. I think it's
• 33:52
  Speaker 3: a popular question, and that's our big reason why individuals
• 33:56
  Speaker 3: are hesitant to integrate anything new into the mix.
• 34:00
  Speaker 2: Can we touch on that a little bit?
• 34:01
  Speaker 3: Is there a certain level of, let's say, athleticism or
• 34:05
  Speaker 3: activity that someone needs to hit a benchmark of to
• 34:10
  Speaker 3: take supplementation seriously?
• 34:12
  Speaker 4: Something like one of my favorite areas of research is
• 34:15
  Speaker 4: looking at marketing of supplements and particularly how supplements are
• 34:20
  Speaker 4: marketed differently to men versus women. And I think that
• 34:25
  Speaker 4: this is like for men, supplements are almost always like
• 34:29
  Speaker 4: marketed in terms of like gaining strength, performance, gains productivity,
• 34:33
  Speaker 4: get big roar, primal, and that's awesome. For women, the
• 34:38
  Speaker 4: marketing is always really really different. It's so often more
• 34:41
  Speaker 4: about like body control and diminishing oneself rather or like
• 34:46
  Speaker 4: maybe having like a beauty outcome like collagen can have
• 34:50
  Speaker 4: amazing performance benefits for folks, but for women it's almost
• 34:54
  Speaker 4: always marketed for like our hair, which love, but also
• 34:57
  Speaker 4: like I'm more than a haircut in the gym, you know.
• 35:01
  Speaker 4: And so I think that for women, the framework particular
• 35:04
  Speaker 4: and for everyone really is being aware that like there's
• 35:08
  Speaker 4: I don't think there always is, like uh, you must
• 35:10
  Speaker 4: be this much athlete to ride this ride, but being
• 35:15
  Speaker 4: in touch with that why, and particularly for women, realizing
• 35:19
  Speaker 4: that like so often, like the marketing doesn't speak to
• 35:22
  Speaker 4: us on those performance terms, so we might need to
• 35:25
  Speaker 4: go beyond how things are sold to us, which like
• 35:28
  Speaker 4: generally pretty good advice, but knowing that so often the
• 35:32
  Speaker 4: things that people who are socialized as women tend to
• 35:34
  Speaker 4: care about are like those socialized feminine traits of caretaking beauty,
• 35:40
  Speaker 4: being small and sort of discarding that marketing language. And
• 35:44
  Speaker 4: for folks, like many of the you know folks, I
• 35:46
  Speaker 4: would suspect her in your audience, claiming that mantle of
• 35:50
  Speaker 4: performance benefits and sort of reclaiming that narrative of like,
• 35:54
  Speaker 4: actually no, Like I do have a robust movement practice,
• 35:57
  Speaker 4: Like I am enough of an athlete to eat in
• 36:00
  Speaker 4: a way that supports that movement, like I I do desert,
• 36:03
  Speaker 4: Like I am worthy of eating in a way that
• 36:06
  Speaker 4: speaks to my athleticism before maybe it's marketed to you
• 36:10
  Speaker 4: that way.
• 36:10
  Speaker 1: Yeah, the perspective that I take is kind of what
• 36:13
  Speaker 1: I had mentioned before though, in regards to are you
• 36:16
  Speaker 1: fueling yourself and treating your body well with food first?
• 36:20
  Speaker 1: And then like is this something that might benefit me?
• 36:25
  Speaker 1: And also, like I had said, like you don't even
• 36:27
  Speaker 1: have to with supplements. You can see that there can
• 36:31
  Speaker 1: be other benefits beyond performance too, particularly with creatine they're
• 36:35
  Speaker 1: doing some research on like Alzheimer's prevention and like the
• 36:39
  Speaker 1: cognitive benefits of it. So again like consideration, like you
• 36:44
  Speaker 1: don't have to be like a certain level of athlete
• 36:46
  Speaker 1: to be able to consider a supplement, But are you
• 36:50
  Speaker 1: doing the basic things first that you really need to
• 36:53
  Speaker 1: support an overall strong foundation that are going to have
• 36:56
  Speaker 1: a bigger benefit overall than any supplement it's going to have,
• 37:00
  Speaker 1: And then consider that supplement after that in regards to
• 37:04
  Speaker 1: like whether it would fit your routine or not. And
• 37:06
  Speaker 1: then just one other note I want to make or
• 37:08
  Speaker 1: I chat with a lot of people that feel like,
• 37:10
  Speaker 1: because they are not a professional athlete, that they don't
• 37:13
  Speaker 1: deserve to treat their body with like nutrition or like
• 37:17
  Speaker 1: learn about sports nutrition or supplements or whatever. And I
• 37:21
  Speaker 1: think that's ridiculous. The majority of people I work with
• 37:24
  Speaker 1: are not professional athletes. And I had an athlete that
• 37:28
  Speaker 1: that was really great. She said to me in our
• 37:30
  Speaker 1: first session that, like, I want to treat myself like
• 37:34
  Speaker 1: I'm Lebron James, and I want to learn about nutrition.
• 37:37
  Speaker 1: And it was really cool to hear that, because like
• 37:39
  Speaker 1: I often hear the opposite thing that like I don't
• 37:42
  Speaker 1: think I deserve this, or I'm not a good enough
• 37:44
  Speaker 1: athlete to deserve this kind of like nutrition or whatever.
• 37:48
  Speaker 4: That the fuel that I am that you're recommending.
• 37:52
  Speaker 3: I guess, Yeah, Kylie, you mentioned that that's one of
• 37:55
  Speaker 3: the biggest mistakes that you often see from women.
• 37:58
  Speaker 2: What else falls into the mistakes bucket?
• 38:01
  Speaker 3: What are other common mistakes that women make when it
• 38:04
  Speaker 3: comes to fueling their bodies.
• 38:07
  Speaker 2: I want to say.
• 38:08
  Speaker 3: Four optimal performance, but I also want to covey out
• 38:11
  Speaker 3: that by saying that optimal performance every day is going
• 38:14
  Speaker 3: to look different. There are going to be days where
• 38:16
  Speaker 3: you're going out and getting after it, and there are
• 38:17
  Speaker 3: going to be days where optimal performance is your brain
• 38:20
  Speaker 3: working how you want it to work, when you're sitting
• 38:22
  Speaker 3: at your desk and getting your work done.
• 38:24
  Speaker 4: Yeah.
• 38:25
  Speaker 1: Yeah, And I would say, like, again, the biggest mistake
• 38:29
  Speaker 1: is going to be like this idea of not being
• 38:33
  Speaker 1: able to trust your body, or this idea of like
• 38:38
  Speaker 1: I don't deserve nutrition, I would say, and I want
• 38:43
  Speaker 1: to do more with less, or like get away with
• 38:47
  Speaker 1: like the least amount of fuel and carbs are bad,
• 38:50
  Speaker 1: I would say, is another like myth that's perpetuate, and
• 38:53
  Speaker 1: so it's like less is better. And so a lot
• 38:57
  Speaker 1: of women that I work with are like, you know,
• 38:59
  Speaker 1: they might be postmenopausal or perimenopausal. I work with a
• 39:02
  Speaker 1: lot of women in that age category, and they're like, oh,
• 39:06
  Speaker 1: I just I need to restrict more because like my
• 39:09
  Speaker 1: body's changing, and that's one of the worst things that
• 39:12
  Speaker 1: you can do. And a lot of women end up
• 39:14
  Speaker 1: with like thyroid issues and other things that occur as
• 39:18
  Speaker 1: a result of restriction. And so I think having that
• 39:21
  Speaker 1: thought process can be really detrimental, not only to performance,
• 39:25
  Speaker 1: but overall health wise, I see like the after effects
• 39:29
  Speaker 1: of being on a chronic diet or being in like
• 39:32
  Speaker 1: a less is less is better mentality, and it's It's
• 39:35
  Speaker 1: really not a fun convo to have, but I have
• 39:38
  Speaker 1: it quite often.
• 39:39
  Speaker 4: I think, just like overall rigidity and being overly dogmatic
• 39:43
  Speaker 4: about your diet, Like if your whole personality is how
• 39:46
  Speaker 4: you eat, like girl, you need you need to fix that,
• 39:50
  Speaker 4: Like that is not a personality trait, and so like,
• 39:54
  Speaker 4: so often like people are looking for like a way
• 39:57
  Speaker 4: of belonging, people are actually more like when you look
• 40:00
  Speaker 4: at the research, people are more drawn to strict diets
• 40:03
  Speaker 4: versus like agnostic diets like the Mediterranean diet, whereas in
• 40:07
  Speaker 4: fact the diets or like patterns of eating ways of
• 40:10
  Speaker 4: eating that are primarily backed up by evidence are very broad.
• 40:15
  Speaker 4: They're not restrictive. And so people want to be handed
• 40:19
  Speaker 4: a set of instructions. People want to belong to communities,
• 40:22
  Speaker 4: but diet is not a good way to achieve those goals.
• 40:25
  Speaker 4: Join a bowling league.
• 40:29
  Speaker 2: The only option here is bowling league.
• 40:31
  Speaker 4: Yes, that is the only thing.
• 40:34
  Speaker 3: I you know what it makes me think of a
• 40:36
  Speaker 3: conversation that I had on the show A while ago
• 40:38
  Speaker 3: now with a woman named Chrissy King.
• 40:40
  Speaker 2: She's an author.
• 40:41
  Speaker 3: She has a book called The Body Liberation Project, and
• 40:44
  Speaker 3: she talked about going on a family vacation and she
• 40:47
  Speaker 3: brought her own food to this family lunch. And it
• 40:51
  Speaker 3: was in this moment where she realized that she was
• 40:55
  Speaker 3: missing out on token special experiences with her loved ones
• 40:59
  Speaker 3: because of a goal that wasn't making her feel good anymore.
• 41:03
  Speaker 3: And so there are so many times in our society
• 41:06
  Speaker 3: where we are shooting ourselves into a certain behavior and
• 41:09
  Speaker 3: that should framework is preventing us from being where our
• 41:13
  Speaker 3: feet are and really living our life. And my mentality
• 41:17
  Speaker 3: is that's just no way to live.
• 41:19
  Speaker 4: Yeah, And it's I mean, it's like increasingly when you
• 41:21
  Speaker 4: look at the science, like that's what it's saying too.
• 41:24
  Speaker 4: It's not like, well, the science really wants you to
• 41:27
  Speaker 4: eat in a way that's like super fundamentalist and like
• 41:30
  Speaker 4: only looks at Macro's, but like that's no fun. No,
• 41:34
  Speaker 4: the science supports like viewing food as that connective social tissue.
• 41:38
  Speaker 4: It view like science supports getting in touch with your
• 41:41
  Speaker 4: body signs and signals. And so I think again, we've
• 41:44
  Speaker 4: always been like shown this like oversimplified way of being
• 41:47
  Speaker 4: when it comes to eating, and increasingly that's that's not
• 41:51
  Speaker 4: what the evidence bears out. So I think it's this
• 41:53
  Speaker 4: like sort of beautiful place where like the more we
• 41:56
  Speaker 4: dive into the research and the more we also examine
• 41:58
  Speaker 4: these narratives, there's like pretty mega convergence that's happening right
• 42:02
  Speaker 4: now that I find extremely exciting.
• 42:04
  Speaker 1: I think it's important for people to understand though, too,
• 42:07
  Speaker 1: that it's okay to kind of understand what you need
• 42:12
  Speaker 1: for your nutrition too. Like we're not sitting here and saying, oh,
• 42:15
  Speaker 1: you just randomly go eat things whenever you want and
• 42:20
  Speaker 1: on a whim. And so you know, part of my
• 42:23
  Speaker 1: job is to help people kind of understand, okay, like
• 42:27
  Speaker 1: about what does it look like to get in my
• 42:30
  Speaker 1: protein that I need to help me recover from my
• 42:32
  Speaker 1: training or whatever. And then also how do I listen
• 42:36
  Speaker 1: to and respond to my body in an appropriate way.
• 42:39
  Speaker 1: So kind of being able to combine that intention with intuition,
• 42:44
  Speaker 1: that's one of the big goals that I have for people,
• 42:47
  Speaker 1: And it's really hard to navigate that in today's world
• 42:51
  Speaker 1: that focuses really heavily on calories and numbers, and so
• 42:57
  Speaker 1: people like that's where the confusion I think sets in.
• 43:00
  Speaker 1: But I just wanted to make that comment that I
• 43:02
  Speaker 1: think is important for people to understand that, like, it's
• 43:05
  Speaker 1: okay to want to know what to give your body
• 43:08
  Speaker 1: to support it. We're not saying that you shouldn't or can't,
• 43:12
  Speaker 1: but also like being able to have those social experiences
• 43:16
  Speaker 1: and also listen to your body and give it more
• 43:18
  Speaker 1: if it is telling you it needs more.
• 43:21
  Speaker 3: It's okay to know what to give your body. Speaking
• 43:25
  Speaker 3: of what to give your body, let's lay that out here.
• 43:29
  Speaker 3: A lot of women listening to this podcast, let's say
• 43:31
  Speaker 3: between mid twenties, early forties. I know that we can
• 43:35
  Speaker 3: span a little bit in there when we talk about
• 43:38
  Speaker 3: what kind of macros are trying to hit with protein, fat,
• 43:40
  Speaker 3: and carbs. But as a general baseline, where does a
• 43:44
  Speaker 3: woman begin.
• 43:45
  Speaker 1: Yeah, so I would say first step that I have
• 43:49
  Speaker 1: my athletes take is just ask yourself a basic question
• 43:55
  Speaker 1: if you're fueling regularly throughout your day, and it is
• 43:59
  Speaker 1: very simplest, but at the same time, when people are
• 44:02
  Speaker 1: going for half their day and not fueling at all,
• 44:04
  Speaker 1: then that leaves only a small window to get your
• 44:07
  Speaker 1: nutrition in. And so I give the tip to people
• 44:11
  Speaker 1: to like divide your day up into thirds and then
• 44:14
  Speaker 1: you can kind of have that window of time so
• 44:16
  Speaker 1: it doesn't have to be like the perfect breakfast meal
• 44:19
  Speaker 1: or something, but it allows for you some flexibility, especially
• 44:22
  Speaker 1: if you have a busy work schedule or something to
• 44:24
  Speaker 1: get in. You can technically have like three snacks and
• 44:28
  Speaker 1: make it big enough to get a meal in. So,
• 44:31
  Speaker 1: like I offer that tip to people to try and
• 44:33
  Speaker 1: think about, Okay, can I fill in these windows of
• 44:36
  Speaker 1: time with fuel? And then checking the boxes, am I
• 44:39
  Speaker 1: getting my carbs, protein, and fats within these windows of time?
• 44:44
  Speaker 1: And then after that understanding that as an athlete, your
• 44:49
  Speaker 1: needs are going to vary depending on what your goals are.
• 44:52
  Speaker 1: So it could be if you're more strength focused with
• 44:54
  Speaker 1: a little bit of endurance, or if you're training for
• 44:57
  Speaker 1: a marathon, or if you're training for an ultra like,
• 45:00
  Speaker 1: those needs are going to vary, and so I'll give ranges,
• 45:04
  Speaker 1: but I encourage people to not necessarily be super prescriptive
• 45:08
  Speaker 1: because there are a lot of different factors that go
• 45:12
  Speaker 1: into this and it can be hard to understand if
• 45:14
  Speaker 1: you just take it for like face value numbers. But
• 45:17
  Speaker 1: I usually go off of endurance specific macronutrient recommendations for
• 45:24
  Speaker 1: carbs three to nine up to twelve grams per kilo
• 45:27
  Speaker 1: gram body weight for carbohydrates, so huge range again, like
• 45:31
  Speaker 1: and you have to understand how to apply this, but
• 45:34
  Speaker 1: I want to give people context. And then protein one
• 45:37
  Speaker 1: point six to two point two grams percilo gram body
• 45:41
  Speaker 1: weight up to two point five grams per kilo gram
• 45:44
  Speaker 1: body weight for my long like endurance ultra people. And
• 45:48
  Speaker 1: then fats are point eight up to one point four
• 45:51
  Speaker 1: maybe one point six grams per kilogram body weight. So
• 45:54
  Speaker 1: you know, if people just want to get a general
• 45:56
  Speaker 1: like range of where they should be, I think that's
• 45:59
  Speaker 1: helpful because oftentimes, particularly with carbohydrates, people are way underdoing
• 46:05
  Speaker 1: it and they're like, oh my gosh, like I'm not
• 46:07
  Speaker 1: even getting one hundred grams of carbs and I need
• 46:09
  Speaker 1: like one seventy and it's just like kind of mind
• 46:13
  Speaker 1: blowing for them. Or with the protein piece, you know,
• 46:17
  Speaker 1: the big fitness fitness kind of influencer amount recommended is
• 46:21
  Speaker 1: one gram per pound of body weight, and so for
• 46:24
  Speaker 1: a lot of people that's two point two grams per kilogram.
• 46:27
  Speaker 1: That's a lot, like you don't necessarily need that much
• 46:29
  Speaker 1: protein if you're doing a thirty minute run or something.
• 46:32
  Speaker 1: So you know, I think there tends to be these
• 46:35
  Speaker 1: trends in the space where it's like we're promoting like
• 46:38
  Speaker 1: twice as much protein but very little carbs for an
• 46:41
  Speaker 1: endurance athlete, and that doesn't fully align with what I
• 46:45
  Speaker 1: would recommend for performance nutrition.
• 46:48
  Speaker 3: Yeah, and I appreciate this because the reason why I
• 46:52
  Speaker 3: strategically teed this up in this way.
• 46:54
  Speaker 2: Is that there is a really wide range.
• 46:58
  Speaker 3: And so we start with this really wide range and
• 47:01
  Speaker 3: then per your recommendation, you home in on what it
• 47:06
  Speaker 3: is that you're doing with your lifestyle, how you're moving
• 47:10
  Speaker 3: your body, and you've curtailed these recommendations to you. For
• 47:13
  Speaker 3: anyone who hears these ranges and they think to themselves, okay,
• 47:17
  Speaker 3: but I'm not exactly sure where I sit here, then
• 47:19
  Speaker 3: I would say definitely get on a call or get
• 47:23
  Speaker 3: a consultation with someone in a one on one capacity
• 47:26
  Speaker 3: who is a trained or registered dietician nutritionist, and that
• 47:30
  Speaker 3: way you can guide yourself in your day to day
• 47:33
  Speaker 3: and your nutrition in a way that's both safe and effective.
• 47:37
  Speaker 1: Yeah. And it's like, this is the problem with a
• 47:39
  Speaker 1: lot of diets out there, Like if you're following a
• 47:42
  Speaker 1: keto diet and you're doing less than fifty grams of
• 47:45
  Speaker 1: carbs a day. Like to me, I'm like, oh, okay,
• 47:48
  Speaker 1: like that, Like you're just blankedly applying that to everyone,
• 47:52
  Speaker 1: and to me, that is irresponsible. You know, these like
• 47:57
  Speaker 1: cookie cutter diets, And so that's why, like and I'm
• 48:00
  Speaker 1: giving these ranges or recommendations to your point emphasizing like
• 48:06
  Speaker 1: really need to be specific on things like, oh, like
• 48:10
  Speaker 1: do I have an active job? Are you a mom
• 48:12
  Speaker 1: that's like busy with kids? And like, so you've got
• 48:15
  Speaker 1: to hone that in in a way that makes sense
• 48:17
  Speaker 1: versus just like, oh, you know, everyone just needs fifty
• 48:20
  Speaker 1: grams of carbs and that's it.
• 48:23
  Speaker 3: You get fifty grams of carbs, you get fifty grounds
• 48:25
  Speaker 3: of carb.
• 48:26
  Speaker 4: We'll definitely make our jobs easier.
• 48:30
  Speaker 3: Speaking of carbs, proteins, fats, and the trend that is
• 48:34
  Speaker 3: everyone talking about they need to eat azilion crims of
• 48:36
  Speaker 3: protein per day. I do want to touch on the
• 48:39
  Speaker 3: protein window, which is a hot topic in my DMS.
• 48:44
  Speaker 3: Oftentimes we hear that you should be in taking protein
• 48:48
  Speaker 3: about thirty to sixty minutes post exercise, true or false false.
• 48:56
  Speaker 4: We just recorded. I mean, we're actually halfway through recording
• 48:59
  Speaker 4: what is likely going to be three hours of tape
• 49:02
  Speaker 4: about the recent protein craze and myths about protein, which like,
• 49:06
  Speaker 4: we love protein, protein is great, all macros are great.
• 49:10
  Speaker 4: Protein has the distinction of never having been properly demonized
• 49:15
  Speaker 4: by a popular diet ya protein. But also it has
• 49:18
  Speaker 4: led people to over emphasize it or just oversimplify the
• 49:22
  Speaker 4: role that it plays, and particularly when it comes to
• 49:24
  Speaker 4: that thirty to sixty minute window, the way that that's
• 49:29
  Speaker 4: kind of a myth, like you should it it is
• 49:31
  Speaker 4: beneficial to fuel sooner rather than later after your run.
• 49:35
  Speaker 4: But like think for a minute, how would our species
• 49:39
  Speaker 4: have survived if you literally couldn't metabolize protein thirty minutes
• 49:44
  Speaker 4: after having hunted the antelope? Like that is not a
• 49:49
  Speaker 4: species that would have like managed to crawl that far
• 49:52
  Speaker 4: out of the primordial goo. And so realizing that so
• 49:56
  Speaker 4: many of the quote unquote like hard and fast rules
• 49:58
  Speaker 4: we've been handed about diet, it like maybe started like
• 50:01
  Speaker 4: that one did as like a well intentioned guideline to
• 50:04
  Speaker 4: try to provoke people to eat sooner. But athletes and
• 50:07
  Speaker 4: people who like fitness being the type a individuals that
• 50:11
  Speaker 4: we tend to be. We turned it into a black
• 50:13
  Speaker 4: or white proposition of like, well, I didn't get I
• 50:15
  Speaker 4: didn't bring my shake to the gym, so I guess
• 50:17
  Speaker 4: I'm done with protein for the day eating. And so
• 50:23
  Speaker 4: often these things become like boiled down to these over
• 50:25
  Speaker 4: simplified narratives where it's like, yeah, if you can get
• 50:28
  Speaker 4: that protein thirty to sixty minutes in, awesome, you're gonna
• 50:31
  Speaker 4: start recovering even sooner. But your body doesn't just like
• 50:34
  Speaker 4: shut down and start rejecting protein at sixty minutes, Like
• 50:39
  Speaker 4: your body doesn't super duper understand time anyway as a construct.
• 50:45
  Speaker 4: But like again like realizing that you know these things
• 50:49
  Speaker 4: aren't hard and fast, they aren't black and white. There
• 50:51
  Speaker 4: is so much room for individual variation and not to
• 50:55
  Speaker 4: let perfect be the enemy of good enough. Speaking to
• 50:58
  Speaker 4: the conversation we just had about macros, So often we
• 51:02
  Speaker 4: are dms also are very full great job security, but
• 51:06
  Speaker 4: people will be like asking about like making sure to
• 51:09
  Speaker 4: absolutely optimize their correct percentage of omega threes on the
• 51:13
  Speaker 4: third Tuesday of each full moon, but they're not even
• 51:16
  Speaker 4: eating three meals a day, and so like really trying
• 51:19
  Speaker 4: to go to the basics and really nail the fundamentals,
• 51:23
  Speaker 4: treat yourself right in those ways. And then let's talk
• 51:26
  Speaker 4: about like, oh, you're eating three meals, you're getting enough protein. Awesome.
• 51:29
  Speaker 4: Let's get even more specific about that timing. But let's
• 51:32
  Speaker 4: not let perfect be the enemy of like getting in
• 51:35
  Speaker 4: the food.
• 51:36
  Speaker 2: That third full moon on a Tuesday will really get you.
• 51:39
  Speaker 4: You know, over time, I've never gotten it, never nailed
• 51:42
  Speaker 4: the window.
• 51:42
  Speaker 3: Poor fats, Like I feel like fats get the short
• 51:46
  Speaker 3: end of the stick when it comes to match bros.
• 51:47
  Speaker 4: Right, fats and sugar.
• 51:49
  Speaker 3: Yeah, you're like, proteins are the hero of macronutrients, and
• 51:52
  Speaker 3: I'm like, poor fats.
• 51:54
  Speaker 4: I know protein has been unscathed by the world, not
• 51:57
  Speaker 4: totally unscathed by the diet nutrition industrial complex, but surely
• 52:02
  Speaker 4: hasn't been through the ring or quite like fats and sugar.
• 52:05
  Speaker 3: Okay, so we've talked about macros, We've talked about some
• 52:07
  Speaker 3: of our past childhood traumas. Now before I let you
• 52:09
  Speaker 3: guys go today, two more topic areas that I want
• 52:12
  Speaker 3: to make sure we touch on quickly. You said the
• 52:14
  Speaker 3: buzzwords sugar, and I want to talk about why sugar
• 52:17
  Speaker 3: can be a good thing. How can sugar be an
• 52:20
  Speaker 3: instrumental and even dare I say it beneficial part of
• 52:24
  Speaker 3: a regular diet.
• 52:25
  Speaker 1: Well, I think it's important for people to. I think
• 52:28
  Speaker 1: people get caught up in this idea that sugar is different,
• 52:32
  Speaker 1: like is not a carbohydrate or something like sugar is
• 52:35
  Speaker 1: a carbohydrate and it can be broken down quickly and
• 52:40
  Speaker 1: give us energy when we are exercising, and also is
• 52:43
  Speaker 1: essential for other physiological functions in the body, particularly thyroid
• 52:49
  Speaker 1: function and hormonal production. A lot of women that I
• 52:53
  Speaker 1: work with that don't get a period, they aren't needing
• 52:57
  Speaker 1: enough carbohydrates, and that actually can cause their hypothalamis to
• 53:01
  Speaker 1: freak out and say, like give a signal that the
• 53:04
  Speaker 1: body doesn't feel safe.
• 53:06
  Speaker 2: So anytime that you're.
• 53:07
  Speaker 1: Like avoiding carbohydrates or even like avoiding fueling your training
• 53:12
  Speaker 1: with sugar, you are potentially setting yourself back and causing
• 53:16
  Speaker 1: your body to be more stressed. When if you actually
• 53:19
  Speaker 1: gave it sugar or carbohydrates, it could adapt to the
• 53:23
  Speaker 1: training stresses that you're giving it and like boost that performance.
• 53:28
  Speaker 3: Yeah, I'm of the mindset actually that being so strict
• 53:32
  Speaker 3: about cutting out sugar and carbs when I was originally
• 53:36
  Speaker 3: going through that weight loss back in college was a
• 53:39
  Speaker 3: big part of the reason why I lost my cycle
• 53:41
  Speaker 3: for so long.
• 53:41
  Speaker 4: Fascinatingly, in the research a this has never been sufficiently studied,
• 53:45
  Speaker 4: like it hasn't been observed in humans outside of just
• 53:48
  Speaker 4: like using observational studies, which pretty low quality, Like that's
• 53:52
  Speaker 4: not something I would make a lot of nutritional decisions
• 53:55
  Speaker 4: based on. But in like actual studies with rats, when
• 53:58
  Speaker 4: they are deprived of sugar for long periods of time,
• 54:02
  Speaker 4: then they start to develop brain patterns that do mimic addiction,
• 54:07
  Speaker 4: So that feeling of loss of control around sugar that
• 54:11
  Speaker 4: a lot of people do fear, and like I feel that,
• 54:13
  Speaker 4: Like it is scary to feel out of control around
• 54:16
  Speaker 4: a type of food or to have like an emotion
• 54:18
  Speaker 4: charge around food that you're not comfortable with. But you
• 54:20
  Speaker 4: actually increase that charge or you increase that addictive quality.
• 54:25
  Speaker 4: It's pretty different cognitively than like true addiction for many reasons.
• 54:28
  Speaker 4: But in the brain of mice, again imperfect, I am
• 54:32
  Speaker 4: not currently a mouse, so it's not a perfect analog.
• 54:35
  Speaker 4: But a lot of times people get scared of these
• 54:38
  Speaker 4: things and then they restrict them, and that actually increases
• 54:41
  Speaker 4: the charge they have that increases the attraction or that
• 54:44
  Speaker 4: increases that feeling of loss of control around these things,
• 54:48
  Speaker 4: as opposed to just sort of having a more healthy
• 54:51
  Speaker 4: and balanced understanding of these things, like sugar, particularly in
• 54:57
  Speaker 4: the context of like maybe even like hyper palatable foods
• 55:00
  Speaker 4: which are engineered to be to have an increased charge.
• 55:04
  Speaker 4: But when you restrict these things, that makes it so
• 55:07
  Speaker 4: much harder to have a healthy relationship with them. But
• 55:10
  Speaker 4: I think that that's like in the research, the thing
• 55:12
  Speaker 4: that I found totally fascinating was like sugar addiction big quotes,
• 55:17
  Speaker 4: because again it's an imperfect there are things that are
• 55:19
  Speaker 4: different about those two things only exists in a state
• 55:23
  Speaker 4: of like bengin restrict cycles.
• 55:25
  Speaker 3: And we haven't even touched on the difference between added
• 55:28
  Speaker 3: sugars and natural sugars.
• 55:30
  Speaker 4: Yeah, a thing that again, like athletes have so much
• 55:32
  Speaker 4: Like I mean, we've seen people try to like cut
• 55:34
  Speaker 4: out bananas because like they've been told that fruit toast
• 55:37
  Speaker 4: will kill them, or like milk because lactose will kill them.
• 55:40
  Speaker 4: They're getting all the toases out of their.
• 55:42
  Speaker 2: Diet, so many toastes, so a little time.
• 55:45
  Speaker 3: Well, I love giving the girls some insight as to
• 55:48
  Speaker 3: so they can they can feel a little bit better
• 55:50
  Speaker 3: about whatever it is that they want to put in
• 55:51
  Speaker 3: their body. And I also really appreciate that through line
• 55:54
  Speaker 3: in this conversation is like, start with like the foundations, right,
• 55:58
  Speaker 3: make sure that you are giving your body what it needs.
• 56:01
  Speaker 2: Then at least you're starting in the right direction.
• 56:03
  Speaker 3: Before we get into the particulars about adding more things
• 56:06
  Speaker 3: into the diet, talking about supplements, talking about going off
• 56:09
  Speaker 3: the rails when we don't even have the foundations already
• 56:12
  Speaker 3: exactly all right, last subject before I let you go here,
• 56:16
  Speaker 3: We've got to talk about it, and that is hydration.
• 56:20
  Speaker 3: I would be remiss if we didn't talk about hydration
• 56:22
  Speaker 3: when we're talking about overall adequate nutrition and the importance
• 56:25
  Speaker 3: of electrolytes for adequate hydration as well as specifically for
• 56:30
  Speaker 3: active women. Why are electrolytes an important piece to the
• 56:34
  Speaker 3: overall hydration puzzle?
• 56:36
  Speaker 1: I guess we should explain what electrolytes are in case,
• 56:39
  Speaker 1: let's do it. Yeah, don't understand a lot of people
• 56:42
  Speaker 1: automatically go to like just sodium as their thought on electrolytes.
• 56:46
  Speaker 1: But it's it can be calcium, it can be magnesium,
• 56:50
  Speaker 1: potassium chloride. These charged molecules that can be lost in
• 56:56
  Speaker 1: your sweat, but they also have various function in the
• 57:00
  Speaker 1: body physiologically and so as in athletes, like when you're sweating,
• 57:05
  Speaker 1: you have higher needs than maybe somebody that isn't doing
• 57:09
  Speaker 1: any kind of exercise. And so when we look at
• 57:12
  Speaker 1: electrolytes and functioning, oftentimes in the athletic context, we're looking
• 57:16
  Speaker 1: at like their ability to balance, have fluid balance, and
• 57:21
  Speaker 1: then also have function within like energy production within ourselves,
• 57:26
  Speaker 1: et cetera. And one other piece is like absorption of
• 57:29
  Speaker 1: They can help with absorption of carbohydrate from the intestine,
• 57:33
  Speaker 1: so you're able to better use the nutrition that you
• 57:36
  Speaker 1: might be taking in during exercise for that energy production.
• 57:40
  Speaker 1: So the big one that people focus tend to focus
• 57:44
  Speaker 1: on is sodium consumption during exercise. And while you know
• 57:50
  Speaker 1: there could be a wide variety of audience listening to this,
• 57:53
  Speaker 1: there's a lot of debate actually in the sports nutrition
• 57:56
  Speaker 1: spaces to like how important like in a certain amount
• 58:01
  Speaker 1: of sodium is for every hour of exercise that you're training.
• 58:05
  Speaker 2: I would say, like.
• 58:05
  Speaker 1: The longer you're out there, the longer you're going, like,
• 58:08
  Speaker 1: the more important getting in some sodium in to help
• 58:12
  Speaker 1: you with that like fluid balance and maintaining muscle contraction
• 58:17
  Speaker 1: and absorption a carbohydrate that comes. And then also it's
• 58:21
  Speaker 1: really important for people to understand that everyone has a
• 58:25
  Speaker 1: different kind of genetic sodium sweat concentration. So you know,
• 58:31
  Speaker 1: one person might not really need a thousand milligrams of
• 58:34
  Speaker 1: sodium an hour, but another person might need that to
• 58:38
  Speaker 1: feel good and also to be able to like avoid
• 58:42
  Speaker 1: stomach cramps and bonking and like fainting and things like that.
• 58:46
  Speaker 4: Yeah, particularly because on social media there's always these pretty
• 58:50
  Speaker 4: like oversimplified like you should be getting a thousand milligrams
• 58:53
  Speaker 4: of sodium or like I've seen recommendations about like huge
• 58:55
  Speaker 4: amounts of magnesium during exercise, which whoa playing with fire
• 59:00
  Speaker 4: gastro Intestinally, there there is no inherent good in doing
• 59:05
  Speaker 4: more or less. What works is like what works for
• 59:08
  Speaker 4: you individually. So I think figuring out what works for
• 59:12
  Speaker 4: you and not becoming behold into marketing or like social
• 59:14
  Speaker 4: media hype around like a particular concentration of really anything
• 59:18
  Speaker 4: in your water.
• 59:20
  Speaker 2: Yeah. Yeah, I a quick story here, quick sidebar.
• 59:23
  Speaker 3: The first time I ever did sweat test, I was
• 59:27
  Speaker 3: in Kona and I did it with the sports research
• 59:31
  Speaker 3: center from Gatorade. There's a much fancier term for that,
• 59:34
  Speaker 3: but I don't recall it at this moment. And so
• 59:37
  Speaker 3: I had some scientists that work with Gatorade that basically
• 59:40
  Speaker 3: put sweat patches on me and I had to run
• 59:42
  Speaker 3: a five k and it was the only time in
• 59:44
  Speaker 3: my adult life that I regretted signing a waiver because
• 59:48
  Speaker 3: it was like one hundred degrees and I was like,
• 59:50
  Speaker 3: am I going to make it to the end of
• 59:52
  Speaker 3: the sweat hub?
• 59:52
  Speaker 2: I am sure.
• 59:53
  Speaker 3: The results were I was a very salty sweater is
• 59:57
  Speaker 3: what we learned that day. But for those that don't
• 1:00:00
  Speaker 3: have a field trip to Kona in there in your future,
• 1:00:03
  Speaker 3: there are also like sweat tests that you can buy
• 1:00:06
  Speaker 3: online and do it on your own at home and
• 1:00:09
  Speaker 3: gain a better understanding of the consistency of your sweat.
• 1:00:12
  Speaker 4: Yeah, I mean this is like our version of a
• 1:00:13
  Speaker 4: fun Saturday night. We simultaneously tested three of the best
• 1:00:17
  Speaker 4: selling sweat tests on the market to see what we
• 1:00:20
  Speaker 4: what we liked, and what seemed the most practical and accurate.
• 1:00:24
  Speaker 2: Okay, so give us the tea.
• 1:00:26
  Speaker 4: We found levelin, which is a lower tech option where
• 1:00:30
  Speaker 4: you like you just tape you tape gauze to your skin.
• 1:00:33
  Speaker 4: You weigh yourself before and after, which can be tough
• 1:00:35
  Speaker 4: for folks, but there's there's some ways to get around
• 1:00:37
  Speaker 4: that we liked. Levelin we also used Nix biosensors, which
• 1:00:41
  Speaker 4: only gives you like bulk electrolytes, which wasn't particularly helpful
• 1:00:45
  Speaker 4: because it's nice to have that breakdown of like sodium, magnesium, potassium,
• 1:00:49
  Speaker 4: particularly just for sodium. And then we also used a
• 1:00:52
  Speaker 4: hydro drop hydro drop, which we did a trail run,
• 1:00:57
  Speaker 4: so there's some Bluetooth connectivity things which may or may
• 1:00:59
  Speaker 4: not be practical for everyone. But also liked that one.
• 1:01:03
  Speaker 4: Though they've come out with a second generation since we tested.
• 1:01:06
  Speaker 1: I love that there's been some updates to some of
• 1:01:09
  Speaker 1: the sweat testing devices. And I just got off a
• 1:01:13
  Speaker 1: call with an athlete that has the new Age Drop
• 1:01:15
  Speaker 1: reader and it's awesome actually, Like the data is really great,
• 1:01:20
  Speaker 1: very consistent, and so if you're looking for something that
• 1:01:24
  Speaker 1: you would reuse and like recharge and use at home,
• 1:01:27
  Speaker 1: I feel like that's a really great option.
• 1:01:30
  Speaker 3: I don't know, if you were thinking about just going
• 1:01:32
  Speaker 3: to dinner with a friend this Friday, maybe reconsider and
• 1:01:34
  Speaker 3: do a sweat test.
• 1:01:35
  Speaker 4: Instead, exactly, let's test. Let's do it. Entries from Zoe.
• 1:01:43
  Speaker 2: After the sweat test is when we have the wine.
• 1:01:46
  Speaker 3: Guys, so much fun rapping about all things nutrition with you.
• 1:01:50
  Speaker 3: It is a very difficult task to figure out what
• 1:01:53
  Speaker 3: to talk about in a sixty minute period, But I'm
• 1:01:56
  Speaker 3: pretty satisfied with where we went with this, and I'm
• 1:01:59
  Speaker 3: so thankful for your knowledge and everything that you bring
• 1:02:02
  Speaker 3: to the mix.
• 1:02:02
  Speaker 2: And I'm super excited to continue to.
• 1:02:05
  Speaker 3: Follow along with you on the Your Diet Sucks podcast.
• 1:02:09
  Speaker 3: For those that aren't following along with you just yet,
• 1:02:12
  Speaker 3: give us the details.
• 1:02:13
  Speaker 2: Where do they find you? On the socials, on the internets, you.
• 1:02:17
  Speaker 4: Can find us at your Diet Sucks Pod on Instagram.
• 1:02:21
  Speaker 4: We also have a Patreon Your Diet Sucks, and you
• 1:02:23
  Speaker 4: can find us wherever you get your podcasts. Just look
• 1:02:26
  Speaker 4: up your Diet Sucks. I believe we still have the
• 1:02:29
  Speaker 4: SEO on.
• 1:02:29
  Speaker 2: That and on Instagram. Where are you? Two girls?
• 1:02:33
  Speaker 4: I'm met at Carrot Underscore, Flowers Underscore z and.
• 1:02:38
  Speaker 2: I'm at Fly Nutrition three, Fly Nutrition three.
• 1:02:41
  Speaker 3: All right, I'm over at Emilabadi and at Hurdle Podcast
• 1:02:44
  Speaker 3: Another Hurdle concord catch you guys, next time.