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79. A Return to Play Guide from a Physical Therapist · Eat More Carbs | A Period Recovery Podcast

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Extra credit will always come and go based off of what the
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latest fads are, but I don't think that a solid nutrition
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plan, a solid strength plan, and a solid mobility plan are going
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to be anything that gets phased out.
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Hello and welcome to the Eat More Carbs podcast.
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My name is Jenna Fischer and I'm here with my Co host Riley
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Beatty. Today we're going to be re
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sharing our episode with Nate Harris.
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Before we jump into today's episode, this is just a quick
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reminder that it would be huge if you could give us a 5 star
0:30
reading and review. It really helps this podcast
0:33
grow and helps other athletes find us on their nutrition
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journey. Today, like I mentioned, we are
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re sharing Doctor Nate Harris's episode of the More Carbs
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Podcast. Nate Harris is a physical
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therapist based out of Charleston, SC, and he primarily
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works with athletes. During this episode, he shares a
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lot about injury recovery, how to come back from injury, and
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how top athletes make the most out of their injury recovery.
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Plan to return as an even better player.
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Before we get into that though, Riley.
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Starting helping my low All of my hair is falling out because I
1:01
am postpartum six to seven months at the time of this
1:05
recording and your girl's hair is coming out.
1:08
Do you have like baby hairs or like is it your hairline
1:11
primarily like if you're? Looking at the video, you can
1:14
see this, but a lot of like in kind of the front.
1:16
And what was really shocking to me, I know that you have a
1:19
George, so you are used to hair like we have dogs and I'm used
1:23
to hair around the house, but I'm not used to long hairs.
1:27
And what's been really like eye opening to me is it is the
1:30
entire strand. For me.
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It's not like breakage, it's like the entire strand of hair.
1:35
Oh no, we need to have mercy back on so she can talk about
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like hair loss and things that we can do for that because I
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know she mentioned that. So we should have her back on to
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talk about like. Queers, we need her back on
1:44
because she's amazing. My high has to do with running.
1:48
We talked a lot about running on this podcast and I know that you
1:52
do so much work with runners. Feel like we might be turning
1:54
into a little bit of a running podcast.
1:56
We go through like themes, right?
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We were like a plant podcast. We're a dog podcast.
2:00
We were kind of a pregnancy podcast.
2:02
Now we're running podcast. We're doing a lot of runs right
2:05
now. I am really excited because I
2:08
had a goal to run like less than a 730 mile with the running
2:13
stroller last week. I hit 715 and I was really
2:16
excited. I was doing about repeat, so
2:19
it's not like I could do it multiple times, but I was just
2:21
really proud of my postpartum body.
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I just wanted to share that, not kind of brag or anything, but
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I'm truly proud of myself. You should be.
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What are your high and what are your low?
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My high and my low is the same story, I guess you could say.
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My high is that I went on a Bachelorette trip last weekend
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and it was so much fun. We had such a great time.
2:38
Like everybody really got along. Like we had a really good time.
2:41
And I want to give a shout out to Taylor and all of her
2:42
friends. That made me feel really welcome
2:45
because I didn't really know anyone other than Taylor and I
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left with a whole bunch of new friends, which is just super
2:49
fun. And thank you all for listening
2:51
and supporting the podcast because I know every single one
2:53
of them downloaded to to support our small business.
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So thank you to all of you. Thank you for inviting me on the
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trip. It was so fun.
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My low to go along with that is like I'm experiencing like the
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post vacation Blues where you're like, oh gosh, like I have to
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get back into the swing of things.
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And it's always really hard for me to do that when I come back
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and like start the week off like I need.
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I almost need to, like, schedule a day that I have off in between
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when I, like, come back from a vacation just to, like, kind of
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get back into the group of things because, man, it's hard
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to just go right from, like, vacation mode right into work
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mode, which is kind of what ended up happening.
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We hope you enjoy this episode with Nate Harris.
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Thanks so much for being on the podcast.
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Yeah. First of all thanks for having
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me. I'm Nate Harris.
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I'm a physical therapist in the Mount Pleasant, SC area.
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I own sports PT practice called Velocity Sports Physical Therapy
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and we are just practice who is sole mission is trying to get
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our athletes back on the field as fast as possible, as safely
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as possible and keep them there. Well, we're very excited to have
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you on to help answer some questions.
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Nate, can you share a little bit about your background, your
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experience as an athlete and how you got into sports physical
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therapy? Yeah, absolutely.
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So I was a kid who just kind of grew up playing all the sports,
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baseball, basketball, football, soccer, you name it.
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And then as I got into high school, just my force ended up
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wiggling down to just baseball and I, I realized very quickly
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that I did not have what it takes to cut it as a
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professional baseball player. Like I thought when I was 6.
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So I, you know, had a couple of opportunities to play at some
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small colleges for college baseball, but I kind of knew
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that's not exactly what I wanted out of my college experience.
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So I ultimately didn't really pursue any college athlete
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aspirations. And so I always knew that I
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wanted to do something in sports and ideally something with
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science. So in high school, there was a
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class called sports medicine said, hey, sure, that sounds
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cool. Ended up being with our school's
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athletic trainer, just teaching a little bit about it.
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And I really liked, so I went to the University of South Carolina
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to get my athletic training degree.
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And so I was an athletic trainer before I became a physical
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therapist. That gave me a lot of cool
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opportunities just working with South Carolina, their college
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sports. So football, baseball, soccer,
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swim and dive, cheerleading, as well as a couple of high
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schools. So kind of get your, you know,
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breadth in depth, as they love to say in the clinical world.
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And so then after that, did some fun internships both with the
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Seattle Seahawks and the NFL, as well as the Pittsburgh Pirate
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and the MLB. And so I found out very quickly
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that I really enjoyed the professional court setting, but
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the work life balance just wasn't for me.
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I mean, it's such a grind and it's just as bad in college.
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And so I'm very grateful that I had those opportunities just to,
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you know, pull from that experience and be able to learn
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a lot along the way. But I also am very glad that I
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went and did that because if I was always kind of chasing that
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pipe dream, I might, you know, today really still be hoping
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that I could get there and then realize, oh, shoot, this might
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not be for me. So that's ultimately how I ended
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up opening a sports physical therapy practice in Charleston
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was I knew that I had that experience working with athletes
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in a couple of different settings.
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And I wanted to make sure that the athletes, both middle high
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school, college, whatever it is, professional guys who are still
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in the area had access to someone who kind of knows that
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side of things. And can be able to deliver that
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high level care. Is there a type of athlete that
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you specialize in working with or is it just kind of all types
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of athletes? Yeah.
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So we certainly see just because of my background a majority
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baseball and just through forming some relationships with
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some of the local doctors here, that has transitioned into a lot
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of just upper extremity athletes.
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So the easy answers there are baseball, softball and
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volleyball, but you know anything upper extremity
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related. So swim and dive is very upper
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extremity related. If you're a football player and
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you have shoulder injury from falling or a wrist injury as a
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tennis player, then that all kind of comes over to us and we
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certainly don't turn anyone away.
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We like to think that we have a good amount of knowledge on a
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lot of different sports. I will say I had my first
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competitive ballerina earlier this year, which is not
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something that I dealt with before.
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And so that was a learning experience for both of us, but
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it still goes back to the same principles.
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I tell all my baseball players is like, look, you just have to
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know what you need to do for your sport and then make sure
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that you can do it. And so I certainly was asking
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her a lot of questions of, hey, talk to me how you get into this
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position and what is this called and what does it look like?
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So learned a couple of new terminology terms that I have
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since forgotten. But the short answer is mostly
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baseball. And then we see a good amount of
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golfers to just from some of the continuing education stuff that
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we've done, but we certainly have seen to every sport that
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could walk through the door. It sounds like a good variety.
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It sounds like you're never bored.
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Well, that's the best part about this job is that you're always
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going to find something interesting, even if it's just
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a, you know, I see a lot of Tommy John patients and I feel
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like I could do one with my eyes closed now.
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But there are so many nuances within that where you're going
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to find something interesting each and every time, even if
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it's not in the actual science of the physical therapy and the
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medicine aspect. Like people are interesting, but
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it certainly doesn't leave you bored.
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So I, there are certainly, I can count on probably one hand since
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I started this job, how many days I rolled out of bed and I
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was like, man, I don't want to go to work.
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And it certainly didn't have to do with my patients or clients,
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had to do with stuff going on my own life.
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And I don't think that's something a lot of people can
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say. So I'm very fortunate to be in
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the position I am you. Mentioned Tommy John.
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So I have to ask this question because obviously I feel like
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it's in the news right now a lot.
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Like what changes are they throwing faster?
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Is that really a thing? Yes.
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So that's the one word answer. So you're talking about how
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Tommy John is on the rise? Yeah, yeah.
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I feel like I'm hearing a lot more about it or I feel like I
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hear a lot about it. So I would love for you to just
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kind of talk about like what that is and what that means for
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like the future of a player or anyone who really experiences
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that because I guess it's not limited to baseball.
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Correct. Right.
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And that is something I didn't realize until recently.
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I've now treated probably 10 to 15 cheerleaders who have had
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Tommy John because it's a common thing with elbow dislocations.
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And that's very common to cheer with the backwards tumbling and
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all of that. But certainly Tommy John is on
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the rise. The youth coaches and every
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T-ball coach in America wants to blame the curveball and the fact
8:47
that kids are, you know, throwing off speed earlier.
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But the science backs up the fact of what you said.
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They're throwing harder. And back in 1999, there were, I
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think, 3 people through over 100 miles an hour.
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And this year there were something like 70 or 80.
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And you probably don't know half their names.
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And it's just becoming, as a result of people understanding
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how their bodies work, strength and conditioning, nutrition,
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recovery, all that stuff is getting so scientific and it's
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becoming more mainstream with professional sports.
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People are getting better at doing their job, which for
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baseball players, throwing the ball hard.
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But naturally when you throw harder, there is more stress on
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ligaments, tendons, muscles, all of that.
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And just in the nature of baseball, that is the first
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thing to go. The good news is that Tommy John
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rehab surgery, all of that has gotten much, much better in the
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last, I would say 15 or 20 years.
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It was first done and I believe the late 70s, early 80s on a guy
9:40
named Tommy John, which is where it comes from.
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But before then, if you tore your UCL, which is the ligament
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that gets torn and they go and do the Tommy John surgery to
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reconstruct it, before then it was a career killer.
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Like, oh, you blow out your elbow?
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Yep, see you never. And so now it's pretty standard
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for someone to come back from Tommy John and get back to their
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previous level of performance. It's something like an 80 to 85%
10:05
clip. But still, that means one in 10.
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It's like you're not going to be where you were.
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Because now there's kind of the flip side where there's so much
10:13
positive news around folks who are coming back from Tom John
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throwing harder that whenever any high schooler walks in my
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door and they're like, hey, I'm gonna throw harder after this,
10:21
right. Like man, like those guys put in
10:22
14 months of blood, sweat and tears and like you better do the
10:26
same if you even want to be one of the 85%.
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So the. Importance of the rehab is
10:30
extreme with that one, yeah. For sure.
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And I think that some of it boils down to the fact that when
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you go and do that surgery, they are repairing it.
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So height usually like they are reinforcing the heck out of it
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that they can trust their own body again.
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And then other aspects of it is very similar to ACL rehab where
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it takes nine months, 10 months, 12 months just to get back to
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where you were. That you and your PT, your
10:55
trainer, the strength and conditioning staff, all that
10:57
support staff become your life support because you in general
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are removed from your team, you're removed from your
11:04
practice. So you're, you know,
11:06
psychiatrist or therapist because of the mental health
11:09
aspect of it too. So it is a truly comprehensive
11:12
approach and that generally bodes well for the athlete when
11:15
they can spend all the extra time dialing in their nutrition,
11:18
their sleep, their strength and conditioning, their mobility,
11:21
all of that so it. Sounds like there's some myth
11:23
busting going on there for the Tommy John.
11:26
What are some other maybe myths that you hear related to sports,
11:30
rehab and then also maybe even nutrition?
11:33
Yeah. For sure to talk more
11:34
specifically about the nutrition and with my background in
11:37
baseball and that being mostly who walks through the door, I'm
11:40
constantly fighting the patients and the dads who truly think
11:44
that I don't want to get too bulky or I don't want my kid to
11:47
get too bulky or too strong for this sport.
11:49
Which and I tell all of them, I promise you it's not that easy,
11:52
right? Like if it was that easy, like
11:54
everyone be walking around looking like, you know, Hulk
11:56
Hogan or something. So especially even the there's
12:00
been the, you know, handful of female athletes who have said
12:03
the same thing. And women don't need more
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barriers to strength training, right?
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Like, I'm sure that's another rabbit hole that we can go down.
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But I just get very triggered, for lack of a better word, of
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folks who just think like, oh, well, I need to cut my calories
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and I need to watch what I eat because I don't want to get too
12:19
bulky. And I mean, Riley, you and I
12:21
have talked about it a little bit briefly before, but like
12:23
there, there needs to be probably more trend in the other
12:27
direction where you probably should be trying to get heavier.
12:32
So that's certainly one of the big sports nutrition things that
12:34
grinds my gears. The other one is just the, I
12:36
guess, culture around energy drinks now where it's just
12:39
normal for guys to rip four or five Celsius or bangs a day.
12:41
And like, dude, you're not only just like killing your, like,
12:45
that's not the right fuel, but that's also going to kill your
12:47
recovery, which is going to put you at further risk of injury
12:50
because that's the number one predictor of injury.
12:53
There's some really interesting stuff on recovery and injury
12:55
risk. Like, you're three times more
12:57
likely to get injured as a college athlete during finals
12:59
than any other time of the year because stress, sleep, nutrition
13:04
just goes out the window. So the the kids who just
13:06
constantly like, I'll see someone at 6:00 or 7:00 PM and
13:09
they have an unopened Celsius in their hand.
13:11
Like, dude, what are you doing? Just really trying to figure out
13:14
the best way that I can communicate that without just
13:17
sounding like another adult. Yelling at them about their
13:19
energy drinks has has been a challenge specifically for me.
13:23
And I'm sure that you guys have heard many of the same things, I
13:26
think. It's hard because we as a
13:29
society have labeled energy drinks as like energy drinks.
13:32
So like they're supposed to give you energy, but it's actually
13:35
like a stimulant drink. It's really not going to give
13:37
you any energy. And especially like I see it all
13:40
the time with the the baseball players where like they're on
13:42
the field for such a long period of time.
13:44
They're like, oh, I need some energy.
13:45
Like, I'm just going to reach for this energy drink when it's
13:48
like, that's actually not solving your problem.
13:50
That's just a Band-Aid for poor recovery, poor sleep and poor
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nutrition, like you mentioned. Yeah.
13:55
And I never had heard that aspect of it where they are on
13:58
the field for so long, but that makes a ton of sense.
14:00
Like it's hey, I need to make sure that I'm good in crunch
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time. So let me just make sure by
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ripping 2 bangs and some smelling salts, which yeah,
14:07
blows my mind. That's definitely a good way to
14:10
think of it is energy drinks are not always an energy giver.
14:13
Sometimes it's just a Band-Aid, something.
14:15
That you've said Nate before when we've kind of and I really
14:18
loved is you've said you have to do your homework before you ask
14:23
for extra credit. And I think here an energy drink
14:26
or a stimulant drink. Is that like extra credit
14:29
because you're ignoring like you're feeling foundation,
14:31
you're ignoring the sleep, you're ignoring the recovery.
14:33
Yeah. And.
14:34
That and that goes back to kind of your initial question on some
14:37
of the myth busting and like sports rehab specifically is
14:40
everyone is always scouring social media, whatever it is
14:44
looking for that extra credit like, oh, I heard that red light
14:46
therapy is the best thing for me.
14:48
Where can I go buy one? Like, well, those units run a
14:51
lot of money and you just investing in a good
14:53
nutritionist, strength coach and mobility program probably goes a
14:57
lot further than you searching for that extra like 1%.
15:01
And it's a good call back by you.
15:02
I actually had forgotten. I need that gentle reminder
15:05
every now and again to about some of the sayings.
15:07
But yeah, exactly. It's the low hanging fruit is
15:10
always going to be the low hanging fruit, I think, and the
15:14
extra credit will always come and go based off of what the
15:17
fads are. But I don't think that a solid
15:20
nutrition plan, a solid strength plan and a solid mobility plan
15:23
are going to be anything that gets phased out kind of.
15:26
About keeping up with this homework theme that we've got
15:28
going on right now. You mentioned that the injuries
15:31
increase around finals, which I had no idea.
15:33
But when it comes to kind of that injury rehab, like, what
15:36
are some of your top tips for helping athletes like return to
15:39
play? Yeah.
15:39
So the first thing is just figuring out where you are and
15:44
like how far away from that return to play are.
15:48
And generally if you go and get surgery, you're going to have at
15:52
least a relative timeline laid out in front of you.
15:54
Like for to go back to the Tommy John example, hey, you are going
15:58
to get this surgery on January 1st.
16:02
It's a 10, it's a 12 to 14 month rehab.
16:04
So we're looking at early next year when you are back and
16:07
playing. So that time frame is already
16:09
established in an athlete's head.
16:11
And when it's that far out, it's easy to get lost.
16:13
So the different example would be, oh, you pulled your
16:15
hamstring, you should be back in like 2 to four weeks.
16:18
And then anytime past that, the patient or athlete feels like
16:22
they are behind schedule. And so that's where I think
16:25
athletes sometimes need to understand that these timelines
16:28
are more just guidelines because just because you have waited
16:31
four weeks doesn't mean you're ready to go because rest is not
16:34
the answer. Like rest is a tool, but it is
16:37
not the way that you heal. And in that hamstring strain
16:40
example, if you spend those two to four weeks not doing a Dang
16:43
thing, you're not going to be much better.
16:45
And so you need to figure out where you're at in terms of your
16:49
strength, mobility, coordination, and then be able
16:51
to get that assessment, figure out what things you could be
16:55
doing right now to address that and then attack those things
16:58
because you're not in your sport, you're not on the field,
17:00
you aren't having your time being taken up by practice,
17:03
games, competitions, all that stuff.
17:05
So you do have in general extra time to focus on your rehab and
17:09
recovery. So just figuring out, hey, I
17:11
strained my hamstring, but that is a wide range of how
17:16
significant that strain could be.
17:17
You could have a 30% reduction in strength, you could have a
17:20
70% reduction in strength. You could have pain with
17:23
walking, you could have pain just with end range sprinting.
17:25
So finding where you are on that continuum and then addressing
17:29
the correct part of the continuum I think is the most
17:32
important thing regardless of what you are rehabbing.
17:35
And so that can be all summarized in don't guess, but
17:38
just assess. And like that goes back to one
17:40
thing that I tell a lot of my patients is, look, I'm going to
17:43
do this comprehensive assessment and figure out where your low
17:46
hanging fruit is. Usually I can find a couple and
17:48
it's good news if I don't. So sometimes people come to me
17:51
and they are frustrated. And when I'm like, things look
17:54
pretty good, man. Like, I don't think that there's
17:56
anything you're really missing. Like what do I need to do?
17:58
What do I need to do? And then that kind of goes back
18:00
into what we talked about earlier of those, those
18:03
homeworks. There's there's just low hanging
18:04
fruits of well, just make sure that you're recovering well,
18:07
make sure that you're eating right, make sure that you are
18:09
timing your strength and conditioning well and make sure
18:11
that you are still keeping up with everything that we know is
18:15
the low hanging fruit. So that that's kind of the
18:17
method of like it doesn't need to be like complex and crazy for
18:21
even the elite athletes. Everyone, I think kind of puts
18:24
athletes on this pedestal of, oh, well, what are they doing
18:27
that I'm not like probably nothing like they're you're
18:29
probably doing the same thing. Some of them are just
18:31
genetically blessed and some of them are the hardest workers in
18:34
the room, But more often than not, some of them just got dealt
18:38
a hand by God that said, hey, you're going to be able to throw
18:40
a ball 104 without even looking like you're trying.
18:43
And so that sometimes it's discouraging for people to hear,
18:46
but it's also the realistic aspect of the athletes aren't
18:49
doing anything fancy that you might not be.
18:51
They are just doing the basics really well on top of their just
18:56
genetics that they may or may not have.
18:58
Now, granted, if you're not dealt that card, you better be
19:01
the hardest worker in the room because when you go to college,
19:04
like, yeah, you might have been a standout in high school, but
19:06
every single one of your teammates, it's also in the
19:08
weight room 8 hours a week. They're also in the training
19:11
room doing their activation and prep.
19:12
They're also going to the same nutrition halls that you're
19:15
doing. So what are you doing to set
19:16
yourself apart from the guy next to you that whose parents were
19:20
both, you know, NFL athletes, right?
19:22
So it's sometimes it's a real, it's a reality check for some
19:25
guys kind of hearing that. But I think it is true that you
19:28
don't always need to be doing something fancy or different.
19:31
It can just be the simple stuff that you just need to do really
19:34
well I feel. Like Riley and I say this all
19:36
the time, but often the most correct answer in nutrition is
19:39
the simplest one. And it also always all depends
19:42
on the specific client, athlete, whoever we're working with, like
19:45
what's the best for them? And it sounds like there's a lot
19:47
of crossover there. Yeah.
19:49
For sure because to use a couple of examples, if I have two high
19:52
school kids who are 16 and they one of them is 6 foot 4 and 190
19:58
lbs and one is 5 foot 6. It's 120.
20:01
There's probably going to be a different approach for each of
20:05
them depending on their mobility, strength, nutrition,
20:08
whatever the case may be. And so that's where figuring out
20:12
how to create an assessment to where you can direct them in the
20:16
proper channels, because that ends up what I do a lot of times
20:20
is someone comes to me for an injury and they always want to
20:23
know why. But it's sometimes hard to pin
20:25
the tail on the proverbial donkey because injury prevention
20:27
is a buzzword when it's not really prevention, it's
20:29
reduction injuries have. So like, what are you going to
20:32
do to truly prevent an injury? So just figuring out what the
20:36
best thing for them is, is very valuable in terms of, hey, your
20:40
strength needs to be better. So here's a strength plan or
20:43
here's a strength coach. You should go and hit them up or
20:45
hey, you need to really make sure that you aren't drinking
20:48
six bangs a day. So go fund, you know, Riley or
20:51
Jenna and dial in your nutrition to make sure that you have the
20:54
right energy throughout the day without needing those band aids
20:56
and things like that. What would?
20:57
Be your biggest take away, like the biggest thing you would want
21:00
all the athletes that you work with to know about, like sports,
21:03
physical therapy, strength training.
21:04
What do you wish everybody knew? I think this goes for anyone,
21:08
not just for athletes, but always know that you have a
21:10
choice. Like always know that even
21:12
though you go and see a certain doctor, you go and your coach
21:15
says one thing like you should take some ownership in your
21:18
rehab, in your health care choices in whatever that may be.
21:22
And so I've had multiple people who have come to see me for a
21:25
second opinion because they were going somewhere else and they
21:28
said, well, we just went where was closest to our house or we
21:31
just went where the doctor told us.
21:33
Yes, that should all weigh in and recommendations are big.
21:36
But you should also be able to do kind of your own audit and
21:38
make sure that who is in front of you is the best person for
21:41
you. And so whether that is, you
21:43
know, our business or not, just always know that there is
21:46
another option is a big one. And that's just more to make
21:49
sure that you are seeing the right PT, whether it's a sports
21:52
PT or not. The other thing that I tell all
21:54
my athletes is don't let orthopedic issue become a
21:56
metabolic problem. And what I mean by that is,
21:58
yeah, you may have, you know, Tommy John, but doesn't mean you
22:01
can't still go and keep your legs strong and your core strong
22:04
and your left arm strong and your everything else.
22:07
So I think the to go back to the point that rest doesn't heal
22:09
things. Everyone wants to just take some
22:11
time off and think that they'll come back the exact same and
22:14
100% fine when the nature is most athletes don't need total
22:18
rest. They need kind of this
22:20
controlled rest or figuring out, hey, what can't I do right now?
22:23
And that's probably the number one question I get from injured
22:25
athletes is all right, tell me what I can't do because I'm
22:27
gonna go do everything else that I can.
22:28
And that those are the guys I love to work with.
22:30
The kind where I kind of pull in the reins a little bit as
22:33
opposed to the folks where I need to try and light a fire
22:35
under their ass and say, Hey, you should be going and do this,
22:37
this, this. So that's just kind of the thing
22:40
I find myself repeating a lot to new patients on day one is don't
22:43
let this become a full Body Issue.
22:45
Don't let the fact that because you're you had elbow surgery
22:48
means that the first time you go and Sprint, you pull your hand
22:50
or the first time you go and throw you hurt your shoulder or
22:52
something like that. So that's kind of the big one
22:54
that I've been saying that's on the top of my mind right now.
22:57
There's a. Lot of that, that also kind of
22:59
correlates over to nutrition because we see a lot of people,
23:03
you know, have big goals and then they come and work with us
23:06
and we see them for, you know, for like an hour a week.
23:09
And then they expect all of their problems to go away.
23:11
They have to do the work, like, outside of it, just like when
23:15
they come to see you. Like if they're not doing the
23:16
metabolic stuff, if they're not taking care of of the other
23:19
parts of their life, like they're not magically gonna get
23:21
better. Yeah.
23:22
And unfortunately, we're both in the same business where there's
23:24
not a lot of overnight success, right?
23:26
Where hey, it's, it's small victories, it's stacking bricks,
23:29
It's making sure that you are 1% better each and every day.
23:32
Because when you go back and look at this six months from
23:34
now, 12 months from now, five years from now, you should be a
23:37
different person both from a nutrition standpoint, the stuff
23:40
that you do as well as in some of the rehab stuff or the
23:42
performance train stuff in the world that I do.
23:44
So it's fun in the rare instances where I can have that
23:48
aha light, like holy cow, I have no pain anymore.
23:51
But realistically, that's few and far between.
23:53
All right, so. Nate, this is the Eat More Carbs
23:55
podcast and we have a couple of questions for you.
23:57
The first one is, what is your favorite carbohydrate?
24:00
Easy. Answer is pasta in many shapes
24:02
and ways. I mean, my wife is on a big Do
24:06
you guys know the Trader Joe's five items or less thing on
24:09
Instagram? Yeah.
24:11
So, yeah. So, so that's been our go to of
24:14
just like, hey, where where are some quick and easy, like good
24:17
dinners that we can grab? And so she's been doing this
24:19
one. It's just pasta, pesto, shrimp,
24:22
lemon. And I want to say one other
24:24
thing, but God it. It's the best easy, fast thing
24:27
that we can do, I think. Pasta is winning right now with
24:29
our guests on on like what on the favorite carbohydrate so a.
24:33
Second pizza is second. I'd say almost.
24:35
Say bagels. Bagels we hear a lot because I'm
24:38
probably making a push for second, but pasta for sure,
24:41
yeah. Pasta tied with Mac and cheese
24:43
kind of the same thing. What is your favorite pre
24:46
workout fuel? Oh.
24:47
So I'm a I'm a morning workout guy so I am usually at the gym
24:51
around 7. Not not too crazy but I can't do
24:54
anything crazy heavy before. So I'm an oatmeals and Berry
24:59
with my coffee kind of guy. So like just a couple of packs
25:02
of like brown sugar, cinnamon oatmeal, maybe some raspberries,
25:04
blueberries, something like that.
25:05
Just drop them on the in there and then just a coffee.
25:08
What's your? Favorite post workout fuel
25:10
trail? Mix.
25:10
I usually have a bag on me and it's just a handful or two and
25:14
we're good to go. Easy.
25:15
And simple stuff works. So we're big shoe people here
25:18
and Jenna is looking for a pair of running shoes, which this is
25:21
actually might be perfect, but we would love to hear what your
25:25
favorite pair of kicks is. Oh.
25:26
So I had to give a slight story. I had a patient who wanted and
25:30
Tom told me that was trying to describe someone like, yeah,
25:32
they were the person with the with the red dunks on.
25:34
And I was like, all right, well, what did they look like?
25:37
Like, I don't know. They had the red dunks on.
25:38
Like I would notice their shoes before I noticed anything else
25:41
about them. And so like, it just gave me
25:43
like this insight into how like a high schooler thinks of like,
25:46
hey, I'm going to notice their shoes before I notice their
25:48
race, their gender, their hair color, like anything like that.
25:51
And so I've become kind of a shoe person in the last few
25:54
years. And now it's just a problem.
25:56
But I've recently got this pair of low Nike dunks that are golf
26:01
shoes that I can kind of wear anywhere because just like a lot
26:04
of retired baseball players, I'm now a golf nut.
26:06
But those are ones that I wear around the house.
26:10
I've worn them to a wedding with tux.
26:12
I've worn them on the golf course.
26:13
It's an easy answer. Sounds.
26:14
Very versatile if you can wear it to a wedding and to golf or
26:17
you just were like, I'm golfing leading up to the wedding, so.
26:20
You just I plead the fit so. Just like nutrition, it sounds
26:23
like physical therapy and sports.
26:24
Physical therapy is very individualized to the client,
26:27
the athlete, when it comes to figuring out some things that
26:30
you might specifically want to work on.
26:31
If you want to follow Nate Harris on Instagram, Nate,
26:34
what's the best way for people to find you or ask you
26:36
questions? Yep.
26:37
So you can find me on Instagram or Velocity at Velocity Sports
26:42
under score PT Feel free to shoot us a DM and I'll be happy
26:46
to answer. Can also e-mail me personally at
26:48
nate@velocitysportspt.org ORG we will.
26:52
Leave all of Nate's contact information in the podcast
26:55
description so that way you can find and follow him on social
26:58
media and reach out if you do have questions.
27:00
Nate, thank you so much for being on the Eat More Carbs
27:02
podcast. We've so appreciated you being
27:04
here and sharing your knowledge on all things that sports
27:06
related and physical therapy related.
27:09
Make sure you rate, subscribe and review to the eat more Carbs
27:12
podcast. If you do have questions for
27:14
Riley and I, please make sure you leave them in the comments
27:16
or you can find us on Instagram. We're at the eat more Carbs
27:18
podcast. You can find Riley on Instagram
27:21
at Riley dot Beatty dot nutrition and you can find me at
27:23
Jenna dot Fisher dot nutrition. Thanks again for listening and
27:26
make sure to eat more carbs.