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99. Sports Nutrition Advice That Drives Us Bananas · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you have been listening to the Eat More Carbs podcast, you
• 0:02
  know that Riley and I are both in our running era to make sure.
• 0:05
  That we're properly fueled. For training, we're using both
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  Studies have shown these berries to increase vasodilation and
• 0:19
  prime the body to kick start muscle recovery.
• 0:21
  These antioxidant rich berries have a sweet and tangy flavor
• 0:24
  and will level up your performance and recovery.
• 0:27
  Use code Riley for 20% off 20 packs and multi.
• 0:30
  Please serve packs online at 2 before.
• 0:32
  Com this is the more carbs podcast.
• 0:40
  Hello and welcome back. This is the Eat More Carbs
• 0:42
  podcast. It's Jenna here with Riley.
• 0:44
  Thank you so much for listening to another episode.
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  Today we're going to be talking a little bit about what drives
• 0:48
  us bananas, what we've seen on the Internet this week from a
• 0:50
  nutrition standpoint that just really gets under our skin.
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  Before we do that though, Riley, how's your week?
• 0:56
  Update me what's going on high and low.
• 0:57
  Thanks for tuning in. I'm so excited about today's
• 1:00
  episode. We get a little bit unhinged I
• 1:01
  think on our drives me bananas episode.
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  So really excited my high and low.
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  I'm actually gonna need your help on this because I don't
• 1:09
  know if it's a high, it's a low. For this story, OK, we have a.
• 1:12
  Current period recovery athlete that has gotten her period back
• 1:17
  two months in a row. Definitely a high, big, big win
• 1:20
  over here. She actually shared that this is
• 1:22
  the first time she's gotten her period in a row, like two months
• 1:25
  in a row or six years, which I know with period recovery
• 1:29
  there's such a focus on like, do you get your period back?
• 1:32
  But something that we really want to emphasize is it's not
• 1:35
  just about getting your period back, but it's about keeping it.
• 1:38
  You get your period back, but then you don't get again for six
• 1:40
  months. So what are we doing to make
• 1:42
  sure that we're getting your period and then keeping it
• 1:44
  through this journey? This athlete has been working
• 1:45
  with us for a couple of months. She has had a lot of like light
• 1:49
  bulb moments with her period recovery, her relationship to
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  food. She didn't realize how much it
• 1:56
  had been holding her back from other areas of her life and how
• 2:00
  much she was like maybe struggling in some of the areas
• 2:02
  for her life. So we jumped on her like bi
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  weekly call and she shared that through this period recovery
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  journey, it's opened her eyes to a lot of things.
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  She quit her job because she realized that there was more to
• 2:15
  life than her current job and how unhappy that she has been
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  with her job. She was so excited to kind of
• 2:20
  share this with me. She told this to me and it's
• 2:22
  probably really bad care in my end, but I just started laughing
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  because I know, I know, I know and I know this is the third
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  person that has gone through a period recovery program that has
• 2:32
  quit their job because their life has like completely changed
• 2:36
  by their relationship with food. And I was like, do we need to
• 2:39
  put a disclaimer in our contract?
• 2:41
  But if you don't. Quit your job.
• 2:44
  OK this is interesting that you say that because I was doing a
• 2:47
  check in with a client yesterday.
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  Also period recovery. This is her second job quitting
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  scenario. Her win for the week was that
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  she was starting a new job and I was like, wait, when did this
• 2:59
  happen? So I think it's a trend.
• 3:02
  But I do think a lot of the times, especially with like
• 3:05
  nutritional changes, we start to look at like what's important in
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  life, like are why, why we really are doing this and all of
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  those sorts of things. And that does bring up a lot of
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  questions about is my life on the trajectory that I want it to
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  be on? Are there other things that are
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  adding stress or adding just maybe not even like good to my
• 3:20
  life? And how can I change that to
• 3:22
  make a more positive like environment for myself to grow
• 3:24
  into be where I actually am? So it kind of does make sense.
• 3:27
  So I think that's a high, I guess.
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  Yeah, I don't know. I know I'm just like, I'm going
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  to have to put a disclaimer that says like, if you quit your job
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  because your life has changed because of this program, like
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  don't come after. We're not liable.
• 3:38
  We are not. Liable.
• 3:39
  Yeah, no, I know. I think it's I think it's a big
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  win. And I just think it's like if I
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  had told her like, you know, when she first started this
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  program, like, guess what, you're probably going to quit
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  your job. Like throughout this program
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  like we would have no clients. Yeah, for sure.
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  And not everyone that does period recovery with RBSN quits
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  their job. Let me just put that up out
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  there. If you're listening and
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  considering applying and you love your job, we're not going
• 3:58
  to force you to quit your job. For sure.
• 4:00
  No, but it is interesting to see that kind of maybe even
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  correlation. I don't know if it's causation,
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  but correlation for sure. Yeah, no, I think it's just more
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  of a story is like sometimes we don't realize like how much our
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  life revolves around food and the rules that we have around
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  food and like the good and the bad and the control.
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  And something that we always talk about with our clients is
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  like we joke that once you stop thinking about food, like you're
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  going to have to get a hobby because you have all this brain
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  space. And I think especially with this
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  client, like now she has brain space to do fun things in her
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  life. And she realized that working
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  her 60 hour a week job isn't isn't what she wanted to do.
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  So really proud of her. But yeah, OK.
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  I also think that's a high, but I was like, is this a low
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  because people are putting their job?
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  Well, the low coincidentally kind of has to do with my low
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  from last week. So am I.
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  In the last episode I talked about my experience with the
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  bath. This week's low also has to do
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  with the bath and it has to do with my one year old daughter,
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  Charlie. My husband Rob's, he will always
• 4:53
  give Charlie a bath at night. That is their like little
• 4:56
  nighttime routine. That's like their little
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  activity at night. They always do like a bubble
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  bath and there's like all these toys and this fun little
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  activity. So two nights ago, Charlie was
• 5:05
  getting out of the bath. We put her to bed, the normal
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  schedule. We're very routine here at the
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  baby household, so she got into her schedule, all good things.
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  The next day, I was kind of cleaning up, going through her
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  bathroom. I noticed that there was like a
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  weird smell coming from the bathroom.
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  Oh no. And I was like, what is this
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  weird smell? I looked in the bath and I'm
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  like, doesn't look like some of her toys.
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  Like did Rob's get her new toys? She had pooped in the bath and
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  we didn't see it because it was a bubble bath and there was poop
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  in the bath. Man you guys are 0 for two on
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  baths in that new house right now.
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  I know, I know. But you just like, we just
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  didn't know. And I was like, it looks like
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  something has died in my bathtub.
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  And I'm sure too, like, you know, I don't know the last time
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  I took a bubble bath, let alone had like toys in a bubble bath
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  that you probably like pull the drain, you let the water go out
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  and you're doing your other routine things with like getting
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  Charlie ready for bed. So you're not just like standing
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  there watching the water drain. So like, why would you notice
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  that? That makes a lot, a lot of sense
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  from that standpoint. Like you're like, oh, it's just
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  soapy water going down the drain.
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  You're not going to be like standing over being like, is
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  there anything in here that shouldn't be or anything like
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  that? Oh, that's such a bummer.
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  And she has a bunch of toys too. So there's like a bunch of stuff
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  like in the soap and you're like, oh, that's a toy that's
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  like a little reproducting and like, yeah.
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  So we are 0 for two for for baths in the baby household.
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  I'm so sorry about that, yeah. You live and you learn.
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  What about you? How?
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  Jenna, how's your week going? OK, I have the most interesting
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  high to share. I don't even really even know if
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  it's a high, but I'm going to share it anyway because why not?
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  We're all here. I hate washing my hair.
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  I hate it. I have really long hair.
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  The process of like getting in the shower, washing my hair,
• 6:40
  blow drying it, styling it takes away too long and I just, I
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  don't really have the time for it.
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  I just don't like it. But unfortunately, because I am
• 6:48
  a runner, because I do like to workout a lot, my hair gets very
• 6:50
  sweaty. So that process happens way more
• 6:53
  frequently than I would probably prefer it to.
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  And I know that there's a bunch of mixed reviews on how
• 6:57
  frequently you're actually supposed to wash your hair.
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  Like some people say you're supposed to like wash it less
• 7:01
  frequently because the natural oils are good.
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  And some people say wash it as frequently as you need to to
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  keep your hair clean. And we should probably have
• 7:06
  Mercy, our nurse practitioner friend who specializes in
• 7:09
  dermatology. Back on to clarify about hair
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  care. But I was in a situation the
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  other day where my hair was dirty.
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  I did not want to shower and wash my hair, but I needed to
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  have clean hair because I had an in person meeting, which yay for
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  in person meeting things, especially working in a virtual
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  world, that's always super exciting.
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  But I needed some type of alternative solution.
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  And I was on good old Instagram, probably a video that went viral
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  on TikTok, which is now on Instagram because I don't have
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  TikTok. And that's just how things work
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  for me. And this girl was showing how
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  she just washed like the root and the crown of her head in the
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  sink. And like the rest of her hair
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  kind of stayed dry, but it was just the root that got wet.
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  And then she could like, quickly blow dry the root of her hair
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  and then carry on with her day. And it took away less time.
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  And I don't know what came over me where I was like, you know
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  what, doesn't matter. I don't have a ton of time
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  before this meeting that I need to leave for.
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  I'm going to try this because I needed to wash my hair, but I
• 7:56
  knew I didn't have a full time to like get in the shower and do
• 7:59
  my whole hair routine. So I tried it and it worked.
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  And I was so impressed. Like, definitely not something
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  that I would do like, you know, before a big event or when I
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  really needed to like, do my whole hair routine or when I was
• 8:10
  really dirty and my hair needed to be washed or anything like
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  that. But like in a dire moment where
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  I had less time and I just needed to like, freshen my hair
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  up. I was amazed because I was like,
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  there's no way this is gonna work.
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  And as I'm doing it, I'm like, this is probably the worst
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  choice I've ever had as far as like, experimenting with a new
• 8:24
  hairstyle before I need to go in person to meet somebody.
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  But I just was so desperate that I was like, I'm gonna try it.
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  And it worked. And I was like, holy cow.
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  I had no no expectations. So for me it was a huge win that
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  like I have some type of like a short time frame solution from
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  when my hair is dirty. So there we go.
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  The girlies everywhere are rejoicing right now because this
• 8:42
  is such a problem, especially for like us who like to train
• 8:45
  and work out. Did you do it right now because
• 8:47
  your hair looks so good today? Thank you so much.
• 8:49
  No this is day 2 of it. I did it yesterday for all.
• 8:52
  Of you all who are listening right now who are not watching
• 8:56
  this video, you need to go look at Jenna's hair because it looks
• 8:59
  so good. I even commented before before
• 9:01
  our podcast. You did?
• 9:03
  Yeah, Yeah. No, this is day 2.
• 9:04
  Hair of just washing the root in the crown of my head.
• 9:07
  Crown of your head, right. Is that that's right?
• 9:09
  Technically, I think so. I think that's right.
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  I don't know. Yeah.
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  What is this part? Yeah, like my part line and just
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  like around here where you can see it, like if I was to like
• 9:17
  pull my hair up, it might be a different story because it's
• 9:19
  definitely dirty around the bottom, but it looks OK.
• 9:22
  So that's my win. Thank you for doing a service to
• 9:25
  all of us girlies out there because you just changed my
• 9:28
  life. I'm so excited to try it.
• 9:29
  Yeah, I'll give you a full tutorial offline.
• 9:31
  My low, on the other hand, this is such a silly thing, but I
• 9:36
  broke a nail and I broke it so far down while I was cooking and
• 9:40
  it just hurts so bad. It's just so upsetting.
• 9:44
  Like it's just the little things when you just like break your
• 9:46
  nail. And then I don't know why that
• 9:47
  hurts so bad when you break it so far down and then it just
• 9:50
  like, it just hurts and it hurts and it hurts and you're like
• 9:51
  what? Like not bleeding.
• 9:52
  I didn't lose a thumb, but like my thumb hurts so bad.
• 9:56
  So that's my low. If you've experienced a broken
• 9:57
  nail recently, my heart hurts for you because it just sucks.
• 10:00
  I don't know why that is such a painful experience, like painful
• 10:03
  like mentally and physically because all your nails look so
• 10:05
  good and then one breaks. So what are you supposed to do?
• 10:07
  Aren't you supposed to cut them all?
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  I guess so I was like looking at it and debating and I was like,
• 10:11
  I'm just going to cut all these because like I'm not going to
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  have one that doesn't match the rest of them.
• 10:15
  My high and low is all hair and nails today.
• 10:17
  I mean, I needed those tips like I need those like your high or
• 10:21
  my high is now that you shared the hair tip like I'm amazed.
• 10:25
  I love when people teach me things online.
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  So Speaking of things online, though, I do see a lot online
• 10:30
  that makes me feel totally differently than like a hack.
• 10:33
  And that's when I see people giving nutrition advice that I
• 10:36
  know to be not factual or know to be somewhat slightly
• 10:40
  dangerous. Because sometimes I see things
• 10:41
  online and I cannot believe that people say them online and that
• 10:44
  people try them. It can be really frustrating as
• 10:47
  someone who's in the nutritional space to get online, see
• 10:50
  something and then see so many people follow it when I feel
• 10:52
  like all we're doing all the time is sharing.
• 10:54
  What would some would consider like boring nutrition advice?
• 10:57
  And like we've said so many times, sometimes the boring
• 10:59
  stuff is what is actually true. So I got online the other today,
• 11:03
  not the same time I saw the hair hack, but I got online and I saw
• 11:06
  someone talking about the benefits of drinking energy
• 11:09
  drinks prior to running because that can help aid in weight
• 11:14
  loss. Riley, I have so many thoughts
• 11:16
  here because I feel like there's so many things going on.
• 11:19
  So we're going to pack this together about things that drive
• 11:21
  us bananas online. Like what are your initial
• 11:23
  thoughts when you hear that? It just drives me bananas that
• 11:25
  we have taken such a nuanced topic as a nutrition, which is
• 11:30
  actually very simple, right? You just talked about it like
• 11:33
  the boring stuff does work. Performance plates, are they
• 11:36
  super shiny and fun and fancy? No, but they work.
• 11:39
  And then what we've done is we've taken a very nuanced, very
• 11:43
  complicated topic. And then we try to simplify it
• 11:45
  by just saying like, do X and you'll get Y result.
• 11:48
  Like drink an energy drink and you'll lose weight.
• 11:50
  And that that's a good thing to have before a run.
• 11:53
  I know I see this all the time in those like face.
• 11:55
  I'm, we're both, you know, both running and training and I go
• 11:58
  into those Facebook pages and I, I'm scared.
• 12:01
  Sometimes the things that I in there and then the amount of
• 12:03
  people that you know, follow it. I'm like, I am so worried for
• 12:07
  you because like if you're somebody who is attempting a
• 12:11
  body modification goal and you are working for it from the
• 12:14
  reason of like I'm running to lose weight, like we have to
• 12:17
  kind of dial it back. I think we talked about this a
• 12:19
  lot on our podcast episode with running explained where she
• 12:22
  talked about like the why behind it, Like are you getting into
• 12:25
  running because you want to lose weight?
• 12:26
  Are you getting into running because it's something that you
• 12:28
  love and it's a celebration of what your body can do?
• 12:30
  We have to like look at the why there and then on top that we
• 12:33
  add this component of like an energy drink, which we've talked
• 12:35
  a lot about, like sports drinks, energy drinks.
• 12:37
  What are the differences here? So can you break down like
• 12:39
  what's an energy drink? Like what does that really mean?
• 12:42
  Because a lot of times we think like, oh, energy, like that's
• 12:44
  something I would want before I run.
• 12:45
  But like what does that really mean in the terms of like what
• 12:47
  it is? Most common energy drinks are
• 12:50
  actually stimulant drinks. When we look at energy as it's
• 12:53
  related to nutrition, that the unit of energy for our body is
• 12:56
  going to be calories. Anything that's going to be
• 12:58
  providing a calorie for the body is actually going to be
• 13:00
  providing energy. And a lot of these air quotes,
• 13:03
  energy drinks or stimulant drinks are 0 calorie and they're
• 13:06
  just going to basically be giving you a stimulating effect
• 13:10
  because of a high dose of caffeine.
• 13:12
  What is the effect on caffeine on performance?
• 13:14
  We love caffeine actually for performance, right?
• 13:16
  Like I think that's something that not to go back to the theme
• 13:19
  of the episode food, but drives me bananas is because what's
• 13:22
  happened is we're talking negatively about energy drinks
• 13:26
  and people think that we're talking negatively about
• 13:28
  caffeine, but caffeine is actually a really great pre
• 13:31
  workout supplement when you're using it correctly.
• 13:34
  And that's what's happening out there is people aren't using it
• 13:36
  correctly. I see this so much.
• 13:38
  People are like, I can't eat before my workouts.
• 13:40
  I'm going to take an energy drink to give me energy.
• 13:43
  It's like, no, you are band aiding a poor fueling habit
• 13:46
  right there. Like I don't have time to eat
• 13:47
  lunch, but I don't have any energy during training so I'm
• 13:49
  going to drink an energy drink can.
• 13:50
  You give us an example of like what a proper use of caffeine
• 13:54
  maybe prior to a run would look like.
• 13:56
  Everybody's going to be a little bit different, but usually they
• 13:59
  say about 3 to 5 milligrams per kilogram of body weight is going
• 14:02
  to give you that probably performance outcome that you are
• 14:05
  looking for. But research shows that you are
• 14:08
  going to get such a better outcome if you pair that with
• 14:12
  food. Anytime we look at supplements,
• 14:14
  if you are just taking them by themselves, you're not going to
• 14:18
  get the full optimized effect of them.
• 14:20
  So you're like wasting money if you're just like drinking an
• 14:22
  energy drink and then not eating anything with it.
• 14:25
  I'm so glad that you brought that up because I do think a lot
• 14:27
  of times we do Band-Aid kind of a bad fueling habit with just
• 14:30
  like supplementation of caffeine.
• 14:32
  I think I say this a lot in like the younger athlete population,
• 14:35
  so many people walking around with like Celsius in the
• 14:37
  morning. And like that goes beyond just
• 14:38
  like being a runner just to being a human.
• 14:40
  Like if you're supplementing with caffeine throughout the day
• 14:43
  because you're feeling low on energy to stay awake through
• 14:45
  your classes or stay alert through your classes.
• 14:46
  Like we should probably look at why?
• 14:48
  Because we don't necessarily need to have, or we shouldn't
• 14:51
  need to have caffeine all day long in order to feel like we
• 14:53
  have enough energy to get through like our day-to-day
• 14:55
  tasks. Yes, definitely.
• 14:57
  And to go back to actually the original thing that you shared
• 15:01
  about how if you drink an energy drink, you will lose weight is
• 15:05
  something a huge red flag to me with nutrition as anything that
• 15:10
  is like an if then statement because that shows that you
• 15:14
  don't really know anything about nutrition because it's so
• 15:17
  individualized. If there's not a may or it pens
• 15:21
  connected to a statement, it is a huge red flag to me because
• 15:25
  that's not how nutrition works. OK, this is great because this
• 15:28
  brings up my next It drives me bananas from online.
• 15:31
  We have several different Instagram accounts that we're
• 15:33
  managing between you and I and throughout our BSN.
• 15:36
  But through one of our Instagram channels, we got a DM from
• 15:39
  someone asking what our current calorie intake for the day was.
• 15:44
  And this is so concerning because if you see Riley and I
• 15:49
  on screen and you assume that if you were to follow the same
• 15:53
  intake patterns that Riley and I had, and then we're able to run
• 15:56
  the same amounts that Riley and I run something like that.
• 15:59
  Because you've seen Riley and I accomplished that.
• 16:01
  Like that's not going to translate from myself or Riley
• 16:04
  to you. It's going to be so
• 16:06
  individualized to you as far as how much energy your body needs
• 16:09
  based on what you do from an activity standpoint.
• 16:11
  But just like who you are as a person, like that changes
• 16:14
  day-to-day. Like Riley and I have shared
• 16:15
  before, like I'm tall, Riley is not super tall.
• 16:18
  And just based on that, like my body needs a little bit
• 16:21
  different fueling because of that, because I am tall and that
• 16:24
  that's something that either of us can control.
• 16:26
  But it also means that like our base needs are different because
• 16:29
  of how we are made. And so that was something that I
• 16:31
  was like, man, I don't even know how to respond to this in the
• 16:34
  1st place because like, it's going to depend from person to
• 16:37
  person. And then also on top of that,
• 16:38
  like neither of us count calories.
• 16:40
  Like if you were to ask me how many calories that in a day, I'd
• 16:42
  be like right now, I have no idea.
• 16:44
  But like, I follow performance plates and I know that I'm
• 16:46
  fueled because of other things that I am monitoring.
• 16:50
  So what are your thoughts on DMS about what are our specific
• 16:54
  needs? What are we specifically doing
• 16:56
  from a intakes perspective? I think we see a lot of this
• 16:59
  with social because what's happening is a lot of people on
• 17:03
  social media share what I eat in a day and what they're doing is
• 17:06
  they're selling a lifestyle that somebody is potentially
• 17:08
  envisioning that they're going to be in.
• 17:12
  As a dietitian. Our responsibility isn't to make
• 17:14
  people like us. When you work with us
• 17:16
  one-on-one, we're not going to tell you like how to fuel to be
• 17:18
  like us. We're going to teach you how to
• 17:20
  fuel to be your best self because that's the right way to
• 17:23
  do it because everybody's going to be different.
• 17:25
  Example of this is I hate applesauce.
• 17:29
  I don't like applesauce, but that's something that a lot of
• 17:32
  people utilize and they enjoy as a pre workout fuel.
• 17:36
  Maybe hate is a strong word, but I'm never going to be eating
• 17:38
  applesauce. It's just not my thing.
• 17:39
  But I'm never going to tell people not to eat applesauce
• 17:42
  because I don't eat applesauce when it's a great fueling
• 17:44
  option. Like that's a good point to
• 17:46
  bring up that we're not telling you the things that we like or
• 17:48
  the things that we do for ourselves, helping you make the
• 17:51
  informed choices about how to fuel your body to accomplish the
• 17:54
  goals that you have. So just because like I prefer a
• 17:58
  certain type of gel doesn't mean that I'm going to push utilizing
• 18:00
  a certain type of gel during your run.
• 18:02
  I'm going to give you the options and we're going to work
• 18:04
  through different things. There are so many different
• 18:05
  options that you can have and we want to find the one that works
• 18:08
  best for you because my goal is not to make you myself.
• 18:10
  My goal is to make you the best version of yourself.
• 18:12
  Like you said, like we're not trying to make carbon copies of
• 18:15
  ourselves. We're just trying to help you
• 18:16
  find what's. Best for you exactly.
• 18:18
  Also too, especially with social and I know we're we're both
• 18:21
  really active on social, but you we really have to be careful
• 18:23
  what we see on social because there's a ton of people out
• 18:26
  there who are recommending that you eat like them and providing
• 18:30
  all this nutrition advice. But then there are the people
• 18:33
  Dming us these questions, so you really need to be careful with
• 18:37
  some of that stuff as well. That is an interesting thing
• 18:39
  that we've seen is that people that share a lot about, you
• 18:41
  know, what they eat in a day, how they're fueling and how
• 18:44
  they're performing so well. And then they're also at the
• 18:46
  same time, simultaneously asking us questions about how to
• 18:49
  recover their period. Yeah.
• 18:50
  And I think when we look at period recovery specifically
• 18:53
  under fueling and period recovery is we have really
• 18:55
  normalized through social media a specific way to eat that is
• 18:59
  not always going to be the healthiest way.
• 19:02
  And it's a lot of the time, a lot of these individuals are
• 19:05
  under fueling. Yeah, it's just really
• 19:07
  interesting to see. It's so crazy because if I was
• 19:10
  supposed that like I ate a salad for dinner, right?
• 19:14
  It wasn't balanced, it didn't have, you know, carbohydrates in
• 19:16
  it. Maybe it was low in fat.
• 19:18
  No one would be like how dare she recommend that I share a pop
• 19:22
  dart as a pre workout fuel. I get attacked.
• 19:24
  How dare you recommend that it? Is that we've placed like these
• 19:27
  certain like standards and when we see certain things online,
• 19:30
  we're like that's good, that's bad.
• 19:32
  And that's not really the case in a comes to nutrition.
• 19:34
  Like all food fits. It's just when we're using them,
• 19:37
  how often we're using them, when they work for you, based on your
• 19:40
  goals, based on what you need, that's when we're implementing
• 19:43
  those foods. So like pop Tarts are great pre
• 19:45
  run fuel, but like, are we encouraging that you eat pop
• 19:47
  Tarts every day all the time? No, same thing like with
• 19:50
  Gatorade. We've talked about this so many
• 19:52
  times, like sports drinks can be so beneficial, especially if
• 19:54
  you're struggling with appetite, struggling with intake.
• 19:56
  Like we can utilize things like that, but we're not recommending
• 19:59
  that you replace all your water intake with Gatorade.
• 20:01
  That's not what we're saying, but it can be so misconstrued.
• 20:03
  Rude from taking something or a snapshot from social media and
• 20:06
  thinking that you should apply it all the time.
• 20:08
  Just always take it with a grain of salt, and that's what drives
• 20:11
  me bananas this week. Me too.
• 20:14
  Thank you so much for listening to this episode of the Eat more
• 20:16
  Carbs podcast. If you have questions for Riley
• 20:17
  and I, please leave them in the comments below or you can find
• 20:20
  us on Instagram. You can find Riley at easy dot
• 20:22
  sports dot nutrition. You can find me at Jonah dot
• 20:24
  Fisher dot nutrition. Thank you again for listening.
• 20:26
  Please make sure you rate, subscribe and review.
• 20:29
  And as always, remember to eat more carbs.