Latest / Veteran Wellness Podcast / Stronger at 40 Than 20? Katherine Passos on Fitness & Longevity

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Stronger at 40 Than 20? Katherine Passos on Fitness & Longevity · Veteran Wellness Podcast

• ERIK LAWRENCE: Katherine, how are you doing today? Katherine Passos: I'm good, thank you. How about you? ERIK LAWRENCE: Yeah. Well we finally got connected. you're in Hawaii, so it's always a time zone challenge and then life gets in the way. But I wanna hear about your background. From Brazil to Hawaii. What you know, you're going from one beautiful place to another beautiful place. Katherine Passos: It is. So 12 years ago, I moved to Hawaii just because I need to speak better English. And I fell in love with Hawaii. Not a difficult thing to do. And ERIK LAWRENCE: Yeah, true. Katherine Passos: decide to start stake. ERIK LAWRENCE: Well, yeah. That's a terrible place if you have to be stuck somewhere, you know, the sunshine Katherine Passos: Yeah. ERIK LAWRENCE: and water and the clean air. Yeah. Katherine Passos: Yeah, it's really hard to live here. ERIK LAWRENCE: One of my buddies that I just interviewed, he rowed with his son from San Francisco to Hawaii. Took him like sixty seven days. So you'll you'll have to watch that interview. That was a good one. Katherine Passos: Yeah, they will. ERIK LAWRENCE: Yeah, some of our guys are very fit and then some of them have forgot how to be fit. So I'm trying to reach you guys that forgot how to be fit and and hopefully you know some of the tips and tricks in your background will help them do that, So maybe explain this Brazilian Glow Hawaiian flow, what what that philosophy is for your brand. Katherine Passos: It's more like you don't need to do a lot. You have to get this flow in your life that you do at least 15 minutes workout a day. It's easy. Like if I'm on a vacation, just do like 50 A squats, 30 push-ups. And if you can go can get like a hotter version, handstand strict push-up, but just something. And then if you of course, if you can reach the gym and do a one hour exercise or do a crossfit, what that's what I do and I love, I'm addicted to it. And it's your life is gonna flow and you know you're gonna you're gonna glow because you're gonna feel good about yourself, the way that you look, and that's what it is for me. ERIK LAWRENCE: Yeah. Have you always been this fit and this active? Katherine Passos: No. I was for a couple of years chubby. because I was a studying engineer, and the only thing that was that really matters for me at that time was like studying and working my brain, not my muscles. But then I came to Hawaii as a vac on a vacation and walking, I was hiking the one of the volcanoes here and I couldn't finish the hike. I start crying and blaming my husband because I'm like, why did you bring me here? I'm you know that I cannot do this. Why are you doing this to me? And then at some point I was like, no, it's not his fault. It's my fault. I'm 20 years old, 20 something, and I was supposed to be running and I saw this old ladies just passing by me. I'm like, my God, why? Why? I need to do something for myself. I cannot stay the way that I am. I have to start, I need change my diet. I need to change my mind. And then I shift. I went back to Brazil. I start doing a regular gym and was a my beginning. Was because ERIK LAWRENCE: Wow. Katherine Passos: of a vacation that I couldn't hide. ERIK LAWRENCE: Yeah, and and you know, a lot of our guys are older and what they kinda run into is when the grandkids come over or something like that, they can't keep up 'cause they've been sitting Katherine Passos: Yeah, no, yeah. ERIK LAWRENCE: in the chair too long and and things like that or they they wanna go hiking or biking and they're they've just not kept up with it, you know. So I mean, part of that, you know, that switch in your brain there is going, Hey, I have to fix me I want them to get the tips and tricks to do that themselves. we tease each other a lot, but we shouldn't have to. Katherine Passos: Yeah. I think I have some friends, they are old, and especially friends that come from Brazil, my husband's friends, and when they get here, one of these guys, he was 75 years old, I think. And one of his tricks, which made me realize a lot about this, is he was every day he does 50 a squats. That's it. ERIK LAWRENCE: Yeah. Katherine Passos: He doesn't go to the gym, but he has a really good diet. He was the only one, because every when I we have friends over, I always take them to hikes and stuff. He was the only one that could keep up all the time. And then we're like, ERIK LAWRENCE: Yeah. Katherine Passos: you are you are oldish? And what do you do? And he told me like the 50 squats. I'm like, that's what I tell everybody. They don't need much. It's just like ERIK LAWRENCE: Yeah. Katherine Passos: a little bit and then you start increasing if you can. I have a this friend at CrossFit, she's 80 years old, and to do handstand strict push-ups. Yeah. I ERIK LAWRENCE: What? my lord. Katherine Passos: we have so many 70 70 and above at my CrossFit that I'm like, that's my goal. I wanna be like them when I you know get older. ERIK LAWRENCE: Yeah, but that's they've embraced that lifestyle. Katherine Passos: Not a yeah, it's not a big of a change of your lifestyle. You have to one hour for yourself. If you cannot ERIK LAWRENCE: Well Katherine Passos: give yourself one hour out of 24 hours of a day to take care of your body, and it's not just to look good, but you're gonna feel good. Because before I had I I had my kid three years old at the time, now he's 17. I couldn't just play soccer with me or go on a hike or skate or anything like this. But then when I got my second child, he since two months old, I was going hikes, surfing, skate, name it. I did it with him. So I had the energy, and ERIK LAWRENCE: Nice. Yeah, and that that Katherine Passos: the energy in my body, you know, because I was fe f like eating and exercising. So I was feeling good. ERIK LAWRENCE: Well yeah, it's the nutrition along with it, and consistency Katherine Passos: Well. ERIK LAWRENCE: in exercise, consistency in nutrition. you know, I kinda harp and a lot of people talk about the eighty twenty rule, you know, and and that's okay. You know, y no Katherine Passos: Yeah. Yeah. ERIK LAWRENCE: one can be a hundred percent sorry, you know, Katherine Passos: Mm-hmm. ERIK LAWRENCE: if you are you're addicted. Katherine Passos: What I do and I think that works for me and I tell everybody else like around me, it's not like you can enjoy your weekends. It's not the weekends unless you are bodybuilding and you know it's all about the way that you look. But if you wanna like just have a a good life. That you can run with your grandkids or with your kids and enjoy going on a hike or working, work all day, and then by the end of the day you get home, you have your wife, and you want to spend time with her. Is it it's like you eat and especially meat. If you're above 60, you have to eat meat. People don't realize, but that's it's a huge change. I have so many friends, they don't eat enough meat. ERIK LAWRENCE: Hmm. Katherine Passos: And in the meat, especially red meat, you have all the vitamins that you need for nourish your body. That's what you need. It's simple. Wake up two eggs a day, eat fruits or not, whatever you think, maybe a slice of bread, lunch, vegetables, meat, a little bit of carbs, dinner, same thing. And then weekends, if you want to drink something, okay, you did the whole the You did five days good and one day is not it's not gonna make you f like throw everything you did during the week away. ERIK LAWRENCE: Yeah. Yeah, that's a that's a good good way to put it. And you know, we always kind of worry about, you know, like first of the year, everybody signs up for the gym and then in February there's no one in the gym. You know, it's it's it can't be like a faddish thing to do. It's got to be part of your life. And you hope your family supports you and do the same thing, 'cause it's gonna help them too. It's gonna keep the illnesses down, injuries down. why be miserable? Katherine Passos: Yes. So when I had my baby, everybody thought, you cannot do this. And I have so many friends. They say, I have a baby. I cannot work out anymore. I was going at 5 a.m. That's the time because my son I breastfeed him at 3 a.m. and I knew he would wake up at 6:36. I found out a really good time for myself and for him. Went to the gym for one hour. Some days I couldn't do anything. I went there and just the fact that I left my house, went to the gym, my brain, I train my brain, because you have to train your brain as well to know that he doesn't have any other option. You have to exercise every day. Not every ERIK LAWRENCE: Yeah. Katherine Passos: day, but at least five five days a week. And there is like a ERIK LAWRENCE: Yeah, and it it Katherine Passos: a a rule, three-second rule. If you wake up And you think more than three seconds, if you are going or not going to the gym, you are not going. ERIK LAWRENCE: Ha ha. Katherine Passos: It's it is, it is. You cannot give the option. like I'm gonna wake up and let's see. I don't know if I wanna go to the gym. It's not optional. ERIK LAWRENCE: No, you have to lay your your gear out for the next day. You've got to make it Katherine Passos: Yeah. ERIK LAWRENCE: as convenient as you can so you don't get to the fourth second and go, I'm gonna go back to sleep. Katherine Passos: Yeah. Yeah. Do you have a option to work? No. You have to go to ERIK LAWRENCE: Yeah. Katherine Passos: your work. Same as for your body. And you're gonna feel better. If I don't work out, I feel anxious. Crazy. I I at crazy. I scream with my kids. I scream with my husband. I'm a better person. And I guarantee everybody else in the world it's a better person if they work out. They ERIK LAWRENCE: Yeah. Katherine Passos: they need to release the stress. It's a really good yes. ERIK LAWRENCE: there's a lot of studies on that that it obviously de s de stresses you and lets you burn off that stressful energy. And I always say you need to sweat every day too, because you Katherine Passos: Yes. ERIK LAWRENCE: have to detox. You gotta I'm big into detox and the skin's the largest organ. So if you can sweat Katherine Passos: I have yeah, I have a like I'm I'm blessed. God help me and give me amazing life that I can do grounding, which is I have my backyard, I go, I discharge my body. I don't know if you know what is grounding, but yeah. ERIK LAWRENCE: yeah, very much. Katherine Passos: So I do grounding every day, I stretch, I go to the gym, come back, clean my house, organize, take care of my kid. drive him everywhere and then I do sauna as well three three times ERIK LAWRENCE: Yes. Katherine Passos: a week so all the wellness ERIK LAWRENCE: Yeah. Katherine Passos: that you can do if it is possible it's I think everybody should do it. ERIK LAWRENCE: Yeah, no, that makes sense. And that fits in my daily detox list. You know, the sauna is huge. You know, hot cold contrast is very handy also. You know, hydration, proper hydration with electrolytes of some type. Katherine Passos: Yes. Yes. ERIK LAWRENCE: A l a lot of this we just didn't do well. We used to go out on long missions and we had straight water and no electrolytes. And you're really, molecularly you're you're not able to absorb it that well. We didn't know any better, once somebody, you know, went down with a heat issue, you'd give salt pills and water. It's like well Katherine Passos: Mm-hmm. ERIK LAWRENCE: why don't we do that before? Be so they'll actually be hydrated. Katherine Passos: Even I don't know if probably you know about that, but if you drink purified water, you know what the one I'm talking about, if ERIK LAWRENCE: Mm-hmm. Yeah. Katherine Passos: you just drink this purified water from the your fridge or sink or even on a plastic water bottle, that's actually not good for your body because ERIK LAWRENCE: No. Katherine Passos: you're gonna, you know, sh and then all the minerals is gonna gone out out of your body. You ERIK LAWRENCE: Yeah. Katherine Passos: need to find a good source of water with minerals inside of that water. So it's the other thing, ERIK LAWRENCE: Yeah, the the Katherine Passos: yeah. If you can if if you can, of course. ERIK LAWRENCE: Well, a a water what the hell is it? distiller. They're very cheap. So you can distill it. Katherine Passos: It's yeah, just clear. It's really bad. Yeah. ERIK LAWRENCE: I know, but then you put your minerals back in it. That's what I do. I I I run it through that so the water's clean as can be. And then I add my trace minerals back into it. Katherine Passos: Yes, yes, yes, yes, yes, yes, yes, yes. ERIK LAWRENCE: And a lot of people don't know that the electrolytes you put in there make the water molecule smaller so it can actually go into the cells instead of just bounce off and go out and take everything Katherine Passos: Mm-hmm. ERIK LAWRENCE: with it. So yeah, I I don't mean distilled water straight. distilled water and then re mineralize it. yeah, because our we're an electrical system. So, you know, you have to keep the electrons flowing. So with that, we've gone over a lot of the the little parts, but if somebody's starting from zero they haven't worked out in ten years and the the something flicked a switch, where did where do they start? I mean, how d how do they start and not quit? Katherine Passos: think it's a commitment the first thing you gotta you need to commit to change your life and if you are not working out for 10 years I guarantee you the first week you're gonna feel like a trunk came and hit you your body's gonna ERIK LAWRENCE: Yeah. Katherine Passos: feel you're gonna feel so sore and but I think the the You ha anybody has to start with something they love it or they maybe a new new workout, a regular gym can be as well, or you go to tennis or golf or anything. You start with something that you like it. easy workout and then adds up for something that you probably don't like it, which is going to the gym and building muscles, because if you have muscles, you're gonna be better when you are older. ERIK LAWRENCE: yeah. that's one of the few anti-aging things you can do is keep muscle on. But that also Katherine Passos: Yeah. ERIK LAWRENCE: keeps your bone density up, which is very important. especially for the ladies, but everybody, the more you lift the the stronger your bones are. So you don't have the fell down and broke my hip issue. But also, you know, consistency over intensity. Katherine Passos: Yes. ERIK LAWRENCE: Because that's if you get too sore or you injure yourself, now you're gonna take more time off and you're gonna lose your consistency. So what about body weight? just so they don't overload everything up front, at least body weight exercises. Katherine Passos: For myself, what works and I think for everybody that I have around me is you have to do like the twelve hours fasting. Once ERIK LAWRENCE: Yes. Katherine Passos: you go to the bed, set you eat at 7 PM, you let your you know, your gut rest and do the job that he's supposed to do during the night, which is detoxing your body and not it's not it's not supposed to be working during the night, which is if you have food, ERIK LAWRENCE: Yeah. Katherine Passos: it's gonna be working, it's then it's not gonna be the the real detox that your body does every day. So 12 hours the other day, wake up, the first meal is really important. You have to eat like protein. every meal you you have has to be with protein. So At least 20 grams of protein, but 30 it's better. Wake up, eggs. I know Americans love bacon, but you have to find a good bacon because a lot of the those bacons have bad chemicals inside of it. If you can find and pay for a good one, then eat bacon. If not, I don't eat bacon because well, one little package of a Not with chemicals is five or ten dollars here in Hawaii. I eat sometimes, ERIK LAWRENCE: Yeah, true. Katherine Passos: but it's not a usual here in my house. With bacon, slice of bread, gluten-free, because I cannot eat gluten and gluten. It's either you are make you sick like me, I cannot, but people make your your gut, it's really bad for your gut, gluten. in your body gets inflammated with gluten gluten. And sometimes ERIK LAWRENCE: No. Katherine Passos: like you have headaches and you don't know why. You have a lot of rash on your face and your body and you don't know why. And for women's they don't go, you know, to the bathroom in the morning. It's because of the gluten as well. ERIK LAWRENCE: okay. Huh. Katherine Passos: Yeah. ERIK LAWRENCE: But Hawaii has no GMOs, correct? Katherine Passos: Yes, yes. ERIK LAWRENCE: Yeah, why don't the rest of the country not have GMOs? I always wondered at I heard Hawaii, you're not allowed to have Yet Europe you're not allowed to. but we do here. And it's horrible for people. Katherine Passos: Yeah. But I don't eat that. So I eat sli sometimes lice of bread with eggs. Eggs every day. Every day. Yeah. And then ERIK LAWRENCE: Yeah. I believe that too. Yeah. Eggs are the most basic you can get. Katherine Passos: avocados, you need a a good fat. That's pretty much what I have every day in the morning. And then you skip eating snacks between meals. ERIK LAWRENCE: Yeah, true. Katherine Passos: It's the one of the worst things you can do for your body, because once you eat, you have to let your digest work for it for it for your body. And then when you have your next meal, it's gonna be ready to receive all the food and process the food and get all the vitamins that they need from the food. If you have so much every time you go there and Get a snack and get another snack. By the end of the day, your calories gonna be so high up because that's what I say to people: one full plate with meat, vegetables, rice, beans, it's around 400 calories. One cere one like bar, protein bar, let's say, it's 230. ERIK LAWRENCE: Yeah. Katherine Passos: And people like, I'm eating this protein bar. No, it's not good. It's not healthy. ERIK LAWRENCE: No. Katherine Passos: It's not good for you. If you want a snack, ERIK LAWRENCE: Yeah, if it's not real foods. Katherine Passos: yeah. If you want a snack between meals, I would say nuts. That's what I do. When I s I I lift really heavy and then my body needs to eat more. I get a banana, mm, any fruit. And nuts. ERIK LAWRENCE: Yeah. Well you're in Hawaii, you're spoiled on good fruits and vegetables, so don't don't tease the rest of us. But accountability too. You know, if you have somebody to keep you accountable, you know, it's hard to do it yourself. I'm doing whoop, Katherine Passos: Yeah. ERIK LAWRENCE: so it it kind of forces me to pay attention to what I'm doing and recovery forces recovery also. Katherine Passos: Yeah. Yeah. I have the scuming and Oriel ring. I think yeah if one is not good, the other one. Yeah, see? ERIK LAWRENCE: both. Okay. Well Yeah, I know, but I know some people it's got three. you you picked the one you like the data, huh? Katherine Passos: Yeah. ERIK LAWRENCE: Yeah. Well I I really like this whoop. I mean it it's not intrusive or anything. And I saw the Garmin one, but that thing's huge. I don't I don't like a watch, but I don't Katherine Passos: Yes, it is. Yeah. ERIK LAWRENCE: care what time it is. But what about on the on the mental side? how do you prep the mind? You talk to yourself, you force yourself to go to sleep at a certain time. I mean, y you gotta formulate Katherine Passos: Yes. Yes. ERIK LAWRENCE: all that in your head. Katherine Passos: So, like I said, I have anxiety problems. I have a I have to set a time pretty much for everything in my life. So that gets me, and I think for your guys which went to war and stuff, I guess they have anxiety problems as well. And ERIK LAWRENCE: yeah. Yeah. Katherine Passos: setting up a time, like, okay, this time I'm gonna go to the gym, at this time I'm gonna go to the job or Stay with my kid or walk, have lunch. Of course, some days it's not gonna be everyday lunch at 12, but it's gonna be 11, 2 p.m. or another time. But for nighttime at around six, I eat my dinner, seven latest, then take a shower, I put my you know, the UV protection glass, ERIK LAWRENCE: Yeah. Katherine Passos: the red ones, it helps. ERIK LAWRENCE: Yeah. Katherine Passos: It's not like a thing that people would, this wellness people got crazy. Really helps. And I put my glass on, take a go and watch something. It's a the whole house. I turn on the turn off the lights, make a like a really good atmosphere that everybody gets relaxed. And we go to bed at eight thirty every day. ERIK LAWRENCE: Yes, me too. See I'm glad somebody else does. Everybody thinks I'm crazy for that, but no, Katherine Passos: Yeah. No? ERIK LAWRENCE: I go to bed early. Yeah. Circadian rhythm. you're trying to Katherine Passos: Yeah. Cause yes, yes. If you lost the the train at ten pm, your hormones is gonna be all over. It's not gonna be good. You have the melatonin that's producing by nine, nine thirty and then ten pm, it's one of the best time for your body detoxing and getting all the hormones in the lining. So if you lost that time. ERIK LAWRENCE: Yeah, now if I don't do that, if I'm past ten o'clock, I can't go to sleep. Katherine Passos: Yeah, me me too. ERIK LAWRENCE: Yeah, y you're a wreck then, then you're like, I'm screwed, Now what do I do? But I do wake up early. Katherine Passos: Yeah. Yeah. Mm-hmm. 1 a.m. Yeah. Yeah. I wake up six AM every day. ERIK LAWRENCE: Yeah, I'm four, so but yeah. I w and six is cheating to me. I've got a Malimois dog, so Katherine Passos: Mm. ERIK LAWRENCE: by four or five, he's standing on top of me going, Hey, it's time to get up and I wanna go run. So I I don't get to sleep in. But I would like to one day. I mean, but from what you were telling me from where after you made your switch, how long did it take you to kind of go I'm where I wanna be. Katherine Passos: Every year I look at the mirror and I think, I'm better now. So I don't know where I wanna be, but every year I think I'm better. I was just ERIK LAWRENCE: See Katherine Passos: making a video because I went to my attic to get costumes for Halloween and I found this jean shorts that from 10 years ago, and I put the shorts, the shorts feet. But was actually better because I'm more lean and stronger ERIK LAWRENCE: Mm. Katherine Passos: and and I'm ten years old, but I feel better than ten years before. So I hope in ten ERIK LAWRENCE: Yeah. Katherine Passos: years I'm get better than now. ERIK LAWRENCE: Yeah, but that's a great message because y a lot you don't wanna quit. Just go, I'm Katherine Passos: No. ERIK LAWRENCE: supposed to get old. No, I don't believe that bullshit. I I believe Katherine Passos: No. ERIK LAWRENCE: y y you can fight that every day. And I I'm fifty six. I don't feel fifty six at all. you know, I'm walking four four and five miles Katherine Passos: Yeah. At my twenties, yeah. That's it. For sure. I look at ERIK LAWRENCE: I was Katherine Passos: the picture of my twenties, I was not half what I wanna like. How can I say that? At my twenties, I was not not fit enough. At my thirties, I think I th I've I I thought I was, but I wasn't at I'm at my forties, I think I'm the best version of myself. ERIK LAWRENCE: that's amazing. That's amazing. That's a great message. 'Cause I I don't care what guys say, you can always retune and refit. And Katherine Passos: Yeah. ERIK LAWRENCE: that keeps you healthy. Katherine Passos: Can't wait for my fifties. ERIK LAWRENCE: Well, hey, don't don't run to your funeral. Take your time. after forty Katherine Passos: Yeah. ERIK LAWRENCE: it kinda got hard, so fifty you're Katherine Passos: Yeah. ERIK LAWRENCE: like, whatever, we'll we'll do it. But I'm almost mid fifties, so it's really odd to me to to think about it. But the better I I work out and the better I eat, obviously the better I feel. You know, and and it's the whole your whole frequency's better also. And the grounding helps immensely 'cause we don't ground enough. you've got the ocean there, so you're you're really Katherine Passos: Yes. Yes. ERIK LAWRENCE: cheating. But everybody else y you have to get outside and ground. Katherine Passos: No. I felt that I always knew, but before we were living on a condo, and my sleep was so bad. I couldn't ERIK LAWRENCE: Hm. Katherine Passos: sleep well. I was waking up at 2 a.m., 4 a.m. Even though I live in Hawaii, I was going to the beach later, but I I was always with my sleep flip-flop on my feet. And then when I moved to this house, and we have a yard. I have so many fruits here that I can just pick up with my hands. And I started doing the grounding, my sleep was way, way better. It's ERIK LAWRENCE: Yeah. Katherine Passos: it's real. People don't realize until they start doing it. And then they feel the difference. Now every time I go to the beach, I'm always barefoot. I'm barefoot for everything. ERIK LAWRENCE: gosh yeah of course. Yeah, yeah, yeah. That's negative ions right there. That's beautiful. Well, I I mean a lot of houses actually have dirty electricity because they're not properly grounded or they're really poorly wired, so you'll get that same effect. So it can also be from it from the actual house itself. but grounding obviously will help that. You can identify that and go, something's wrong and start the elimination of something to see what's being affected. But I I just listened to a a really good educational video on the dirty electricity. Which now Katherine Passos: Mm. ERIK LAWRENCE: it makes sense. I'm like, yeah, I didn't think of that. But Katherine Passos: Yeah, I never thought about that. ERIK LAWRENCE: yeah, I'll try to look it up and send it to you. But it was like an electrician broke it down into, yeah, your house is making you sick. Like, great. That's all we need. So we'll live outside, lay on the grass. But you know what's what's you know we're kinda tying it up here, but what's the single easiest thing somebody can do for the biggest payoff when they just start? Is it the schedule, is it the mindset, is it the nutrition? Katherine Passos: I think as the mindset you have to really put your mind through what you want to do it. Like the mindset is it is the most important because if you don't believe that you can do you are not gonna do it. You have you have to ERIK LAWRENCE: Yeah, it's true. Katherine Passos: you have to believe that you are capable you Can do this, even though the days is not gonna be easy. Some days you're gonna be so tired, or it's gonna be a problem with your kids, problem with your work, problem with your husband. There is always a problem that's gonna try to take away your time to work out, and because you are tired, you're gonna think, You know what, I'm so tired, and then I have this and this and this and this to do it. So I'm not gonna go to the gym today. But all the other things you you're gonna have to, to do it. And why you are not ERIK LAWRENCE: Yeah. Katherine Passos: gonna do the thing that's gonna make your body feels good later? It's gonna help you you with all the stress, you're gonna have to work anyways. ERIK LAWRENCE: Well, it's also doing something for yourself instead of everybody else. 'Cause usually Katherine Passos: Yes, yes. ERIK LAWRENCE: so those distractions are you taking your time to do something for someone else. And you you Katherine Passos: Yes. ERIK LAWRENCE: must remember y you put your own mask on first. So that's what I always try Katherine Passos: And I I I I ERIK LAWRENCE: to do. Katherine Passos: I have friends, they think, if I'm not doing this for my family and this for my kids, I'm not a good mother. But then they are fat and they don't it's not because being fat is a problem. It's not it's not about that. But if you are fat, you don't have energy do things that are you're actually supposed to do with your kids. Did you take them to a hike? Did you take t them to a water park? ERIK LAWRENCE: Okay. Katherine Passos: So my friends, their mothers, and they think they don't have time because they have so many things to do for the kids, like driving the kids to do sports and, you know, school. But then they don't actually have a time to spend time with them. It's not like, are they playing soccer with them? No, the kids ERIK LAWRENCE: No, no. Katherine Passos: are playing soccer. They swim with them. No. And why? Because sometimes they're so tired because they have to do so much stuff, but their body because it's not, you know, healthy enough. It's not ERIK LAWRENCE: Mm-hmm. Katherine Passos: being fat. It's being healthy. They don't have that type of energy. And they choose to put the kids in one and one more and one more activities. So they think they are doing good ERIK LAWRENCE: Yeah. Katherine Passos: for their kids, but your kids will remember the time that you took them to a beach or to a park and play soccer. They will not remember the time they were playing soccer as a sport every or twice a week. But if you take ERIK LAWRENCE: Yeah. Katherine Passos: your kid to play soccer with him once a week, it's gonna be a better connection. But you need to have a like a body that can take you and your kid to places. ERIK LAWRENCE: Yeah, that's so important and yeah a lot of my friends are older and they're actually having children now. And I'm like, You better get in shape big time because you don't know what's coming. yeah, because if you just do the driving everywhere it doesn't help you at all. You know. And Katherine Passos: And I think for the men, especially for the men, you actually have to be fitter than your wife. Because ERIK LAWRENCE: yeah. Katherine Passos: if you are not, how your wife is gonna follow you. And if you are not fit, you just finish your work, sit on the sofa, watch TV, open a can of beer or wine or whatever. You think she's gonna like, no, but honey, let's go to the gym. ERIK LAWRENCE: Yeah. No, it's Katherine Passos: I know. ERIK LAWRENCE: it's gonna cause problems sooner or later. Katherine Passos: and then you're gonna miss time with your kids. ERIK LAWRENCE: Yeah. No, that's great points. And and it's easy for us to say, but when they haven't started that and they haven't got to a point where they're feeling better, they've just gotta stay with it. They've gotta schedule it, they've gotta write it down, I don't care how, but you have to force yourself to get past that Katherine Passos: Yes. ERIK LAWRENCE: three second rule and and go do Katherine Passos: Yeah. ERIK LAWRENCE: something. Go walk, I don't care. Do something. You know, walk walking's not that bad. Katherine Passos: Yeah, do something. Yeah. And to become a habit, you have to do for 21 days after doing a diet or walk or playing soccer with your kids. And I guarantee you, you're going to burn a lot of calories just by playing ERIK LAWRENCE: Uh-huh. Katherine Passos: with your kids. After 21 days, if you put it like, every Tuesday or every Wednesday, I'm going to do this. It became a habit. You are not gonna think like that. Am I gonna do this or not? You're just gonna do it. And then at one point you're gonna start enjoying it. ERIK LAWRENCE: Yeah, I'm gonna put out a little daily journal that has your steps in it. so somebody can at least look at it and go, shit, I didn't check this box because Katherine Passos: Yeah. ERIK LAWRENCE: I didn't I didn't do whatever it was. And in the military guys, we always love a checklist. I'm sorry. We we like scheduled times, we like checklists, Katherine Passos: Okay. ERIK LAWRENCE: we like seeing that we did that or we didn't do that, so we can hold ourselves accountable. And if not, give it to your kids and they will for damn sure. They'll they'll tell Katherine Passos: Yes. ERIK LAWRENCE: you you didn't work out. They're not shy, I'm sure. Well that's a great talk there, Katherine. And I appreciate you taking the time and fighting through all these tech issues. We always have that issue. But but Katherine Passos: Sorry. ERIK LAWRENCE: yeah, I I I I hope some of this sticks to guys, you know, because it's it's really not very sophisticated. It's quite simple. Katherine Passos: And that's the thing, if it is not simple, people are not gonna do it. Like ERIK LAWRENCE: Correct. Katherine Passos: a strict diet. If you do a strict diet, you are not gonna keep it. You're have, that's what my hashtag, real food. ERIK LAWRENCE: Mm. Katherine Passos: Whatever God produce, you can eat as much as you want and you are not gonna get fat or like your health is not gonna be bad. if you eat real food. Because one full plate, it's ERIK LAWRENCE: Yeah. Katherine Passos: 400 calories. But one package of chips is more than this, ERIK LAWRENCE: Yeah. Yeah, they make it too convenient to eat poorly. And they put Katherine Passos: Yes. Yes. ERIK LAWRENCE: the salt on it so you like it and they put the additives that make it addictive. And yeah, Katherine Passos: Yes. ERIK LAWRENCE: it's it's terrible what they do. But we have to be smart enough to to not fall for it. And and when you shop, shop the outside of the grocery store and never go in the middle. And e Katherine Passos: Yeah. ERIK LAWRENCE: eat real food. You'll feel better. Katherine Passos: Yes. your food, drink water, go outside, get your sunshine, ERIK LAWRENCE: Yes. Katherine Passos: do one hour of exercise for yourself, for your mental health, for your body, and then the rest of your day for work and love your family. That's it, simple. ERIK LAWRENCE: Yeah. Perfect message. I appreciate it. And that's a great message to end on. So I thank you for your time. Katherine Passos: Thank you. I really enjoyed talking to you today. I ERIK LAWRENCE: Okay, thank you. Katherine Passos: appreciate you. Thank you. Bye.