Latest / Eat More Carbs | A Period Recovery Podcast / 85. Fitness Myths Debunked

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85. Fitness Myths Debunked · 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.
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  To make sure that we're properly fueled for training, we're using
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  both carbohydrates and Tuba 4. Tuba 4 is an all natural pre
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  workout designed to enhance athletic performance through the
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  Studies have shown these berries to increase vasodilation and
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  prime the body to kick start muscle recovery.
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  These antioxidant rich berries have a sweet and tangy flavor
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  and will level up your performance and recovery.
• 0:27
  Use code Riley for 20% off 20 packs and Multiserve packs
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  online at twobefore.com. This is the Eat more Carbs
• 0:34
  podcast. Hello and welcome to the Eat
• 0:40
  More Carbs podcast. My name is Jenna Fischer and I'm
• 0:42
  joined by my Co host Riley Beatty.
• 0:44
  We're both dietitians and each Tuesday we are sharing all of
• 0:47
  our easy and simple sports nutrition tips to help you level
• 0:50
  up your performance as an athlete.
• 0:52
  If you're loving the Eat More Carbs podcast, subscribing
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  rating and reviewing the podcast really helps other athletes like
• 0:57
  yourself find us so that they can Start learning about fueling
• 1:00
  for performance. We know there's a lot of
• 1:01
  nutrition advice out there and as your go to podcast for sports
• 1:04
  nutrition, it can help spread the knowledge of what we're
• 1:06
  sharing on today's episode to help other athletes avoid
• 1:09
  nonsense nutrition advice. We hope you enjoy today's
• 1:11
  episode. On today's episode, we're going
• 1:13
  to be talking about fitness myths and also playing a little
• 1:16
  game of Halloween Smasher Pass. Before we get into this episode,
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  Riley, tell me a little bit about your week.
• 1:20
  What's your high and low? My high and low for this week is
• 1:22
  a little bit of one in the same currently at the time of this
• 1:25
  recording. This might be a little TMI, but
• 1:27
  my high is that I am actually on my period.
• 1:30
  At RBSN. We love we love periods.
• 1:32
  And you're probably wondering like why are you sharing that
• 1:35
  you're on your period right now? And that's because my next race
• 1:38
  is in a month. I'm going to be on my period
• 1:40
  during my race, which I'm a little disappointed about.
• 1:43
  This is just a reminder is if you are like me, you are
• 1:46
  sometimes a little frustrated by getting your menstrual cycle.
• 1:49
  It is something that is extremely, extremely important.
• 1:52
  The positive side effects much outweigh some of the negative
• 1:55
  symptoms that you get once a month.
• 1:56
  I remember before my marathon sharing with you that I was SO
• 2:00
  that I had started my period beforehand, so I feel this so
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  strongly. I'm sorry though that that just
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  happens to be not the best timing for your race.
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  I'm like so excited that I get it because it's such an
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  important part of our health and I get grumpy at myself.
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  We're getting grumpy that I get it.
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  I'm just a little bummed that it's aligning perfectly with my
• 2:16
  race. What about you?
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  What are your high and your? Left.
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  Mine is also the same story. My husband and I went out to one
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  of his college teammates weddings this past weekend.
• 2:24
  It was in Kentucky. We had a great time.
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  My low part of that is that we got back to our hotel at 1:30 in
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  the morning, which like I am not a night owl, I like to go to bed
• 2:33
  early, I like my sleep. And we had to get up for our
• 2:36
  plane at 4:30. And because we were on the East
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  Coast, 430 is 1:30 in the morning in the time zone I am
• 2:45
  used to. And I had such a rough time with
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  my lack of sleep and getting through the rest of my weekend
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  functioning on such little sleep.
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  So that was my low, but my high definitely was getting to
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  celebrate our good friends and their weddings.
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  Going West to east is so and it's completely like underrated
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  how much of A struggle that is. I completely agree.
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  We hope you enjoyed this episode.
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  Today we have a very special guest on to answer some
• 3:08
  questions. Laura, thanks for having me.
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  My name is Laura Giaci, I am a personal trainer.
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  I am from the UK as you won't be able to tell from my accent, but
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  I am based in LA. We're so excited to have you on,
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  Laura. I know you and I know each other
• 3:22
  from a couple years back in LA, but so great to reconnect with
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  you and then chat all about nutrition, myth busting and
• 3:30
  fitness. Today's podcast.
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  Yeah, Thank you so much, Henry. I'm excited.
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  So, Laura? We have a couple questions for
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  you today. You're actually the first
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  personal trainer that we've had on the podcast.
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  So we have lots of questions today about fitness and you
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  know, some of the myth busting also that you do because I love
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  your Instagram and your Tik Toks.
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  I think the last one I saw that you did was is a Lenny and
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  Larry's cookie healthier than a Mcchicken.
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  So we're excited to jump into the myth busting and then also
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  hear about the fitness space. Yeah, fun.
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  I guess. There's always those videos go
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  down very well in this household.
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  I'll say that as much. Our first question kind of goes
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  along that, which is can you explain your approach to fitness
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  and how it differs from traditional diet and weight loss
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  programs? Sure.
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  I think, you know, especially when you start out as a personal
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  trainer, I trained in the UK, but I'm going to assume that
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  it's very similar. There's this very kind of like
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  cookie cutter approach to what a personal trainer should do it
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  often, you know, there's this mindset that exercise revolves
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  around and weight loss. And you know, you hear a lot
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  these days like calorie deficit, etcetera, that sort of thing.
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  And I don't, whilst I may have started out as a personal
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  trainer in that way because I thought that was the only way to
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  be a personal trainer, it's kind of evolved now to no longer
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  really be about weight loss. That's not to say I don't have
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  clients that do you want to lose weight.
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  You know, you have body autonomy.
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  One can do whatever they want with their body.
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  But my, my focus more so as a trainer is what else do you want
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  to achieve? OK, it's, it's, we hear about
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  weight loss so often and it's such a common narrative that
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  there's, there's 99 reasons to exercise and weight loss doesn't
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  have to be one of them. And so that's kind of my ethos
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  when it comes to movement and exercise.
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  And I often use the term movement because when people
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  hear exercise, they think like, oh God, like, I don't know,
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  burpees and, you know, feeling ill after a workout, etcetera.
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  And again, doesn't have to be that way.
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  And so that my ethos is, OK, what, what else do you want to
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  achieve from exercise? Whether it's, you know,
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  improving how much you can carry from the car to the front door,
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  whether it's maybe alleviating some pain, whether it's focusing
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  on mobility, flexibility, etcetera.
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  So it's kind of my my ethos is less about weight loss and and
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  more about working with our body rather than against it, Despite
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  that sounding incredibly woo woo.
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  I think there's a lot of parallels with the work that
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  you're doing and the work that we're doing.
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  I can definitely relate because when I first became a registered
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  dietitian, there was a lot of focus on like weight loss,
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  weight loss, weight loss. And through our training, weight
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  loss is a big section of the education that we get.
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  So you think this is what people want.
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  This is what's good for people. And as you kind of start to
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  navigate the space, you start to realize that, you know, again,
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  right, people have body autonomy.
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  They can decide what they want to do with their bodies, but
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  there is just just so much other benefit from eating healthy,
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  having, you know, enjoyable movement that sometimes I think
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  goes lost and especially in our training.
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  Totally. And I think like, you know, in
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  mass media and social media, we we, we, we fed this idea of what
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  healthy looks like, like, you know, this is healthy and
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  anything outside of this one image of what we're told is
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  healthy is anything but healthy. And I think another part of what
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  needs to be incorporated into definitely personal training is
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  personal training. Training is healthy, has a
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  variety of different looks and it isn't always going to look
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  the same on anybody. But specifically actually, it's
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  not going to look the same on that individual at all times in
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  their life. And so I think like you say,
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  it's about like realizing through where there's research,
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  reading social media, etcetera, that healthy has a completely
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  different look on everybody. And that seems to be missed a
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  little bit. I think when it comes to
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  personal training and, and maybe in registered dietitian training
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  as well, because it's, it's, it's not what it's made-up.
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  To be I work with a lot of athletes and they're always
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  going for this look, right? Every single sport has it.
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  Everybody has their own idea or their perspective or their
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  approach to this look. And a lot of the times, right,
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  we're so focused on getting this look that we're sacrificing
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  other parts of our life. And I think that look also
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  becomes fashion because that look changes over different
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  decades. And if you go back and you look
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  at like, not even just athletes, but women in general, you know,
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  if you look at the 80s, it was different in the 90s and you had
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  like Kate Moss and then 2000s, it was, I don't know who Giselle
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  or whoever it was. And, and that intertwines into
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  it as well. This idea of like fashion and
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  what is attractive for women plays a part in what is healthy
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  for women. I'm using air quotes, but so and
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  I think that has a massive effect on our own body image as
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  well and our healthiest. And this is a big learning curve
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  for me personally, my healthiest was not my thinnest.
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  And that can be a really big pill to swallow at times because
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  we're told that thin is best, thin is healthy, thin is, you
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  know, attractive, etcetera, etcetera.
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  And so when going against the, the grain of mass media
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  etcetera, it's a really big pill to sometimes swallow that.
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  But but that's kind of how what I kind of focus on in training
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  is one's healthy, whoever I'm working with is going to be
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  vastly different to my healthy and, and you're healthy of 20-30
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  years ago, 10 years ago, however long it was is different to your
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  healthy now because your lifestyle is different now.
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  You know, So I think it there's a big kind of mental, not that
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  not that I'm in any way qualified to deal with one's
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  mental health, but there's a kind of a big mental health
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  capacity to it as well. I think that's something I see a
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  lot is individuals who come to meet with Riley and I for the
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  first time because they do have a goal in mind of us looking a
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  specific way. And they want to look the way
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  they looked when they were 18 or when they were at the peak of
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  their athletic performance or something like that.
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  And kind of working with them to understand that health looks
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  different throughout our lifetime.
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  And like we'd have different health goals maybe throughout
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  our lifetime too. But I love that you really focus
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  on like and functionality like across the lifespan.
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  I think that's so important because we do want longevity.
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  We want to be able to like walk up and down stairs and sit down,
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  stand up like when we are a little bit older.
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  And if we've, you know, potentially haven't focused on
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  that functional movement earlier in life, like we might be
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  harming ourselves for later on. But sometimes it's hard to like
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  focus on the later on or what's to come.
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  Totally. And that's even a big part of it
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  too, is like the zooming out is very often clients will come to
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  me and they'll be like, I have a best friend's wedding that I
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  want to look really good for in three months time.
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  And it's a OK, cool, you could go to that wedding today.
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  You'd still have a great time and, and, and look great.
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  But let's zoom out a little bit, OK, Because what do you want to
• 10:09
  achieve in OK, three months time?
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  We got that one. What about six months time, a
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  year's time, five years time? Where do we see ourselves?
• 10:15
  And I think it's hard to do that zooming out when society, mass
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  media, social media, etcetera, friends, family, whoever put
• 10:24
  such a emphasis on how we look now and also potentially, like
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  you said, how we looked when we were 18 or, you know, at the
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  peak of our like, quote UN quote, athleticism, etcetera.
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  And so it's a tough one to zoom out.
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  It is really hard. A lot of the things that we talk
• 10:40
  about or I guess a conversation I've been having a lot lately is
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  about Bowman House because we work with a lot of, you know,
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  women and men in their early 20s, you know, early 30s.
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  And this is when we're hitting our peak bone mass.
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  And this is so important for setting a good foundation for
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  later in life, like when we're postmenopausal woman and
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  different things like that. And what we're doing right now
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  really, really effects that. But there is a lot of, you know,
• 11:06
  diet culture affecting this group of people.
• 11:09
  And even when you look at the research, ABMI with somebody
• 11:12
  that is less than 19, so ABMI less than 19 shows poor bone
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  health outcomes. But the drive and the pressure
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  to be thin in our society goes against this.
• 11:22
  So what are we supposed to do? Totally, and I think I, I used
• 11:27
  to kind of go around this narrative of like finding the
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  non sexy reasons to exercise, like, you know, bone health,
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  etc. But as I'm getting older, I'm
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  like, no, you know what, there's nothing sexier than strong bones
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  because nobody wants to be like Jelly when they, I don't know,
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  in their 40s or whatever because they didn't weight train
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  properly or whatever and they didn't eat or, or fuel properly.
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  So I've changed my perspective on that.
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  I'm like, you know, you know what?
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  Sexier than like, you know, looking lean, quote, UN quote,
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  whatever social media says it's bone health.
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  I love it. There is, right, this pressure
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  to be thin right there is this, you know what look that we're
• 12:03
  trying to go for in our society. We've just kind of tried about,
• 12:06
  you know, this might not be the best way to approach things, but
• 12:10
  a lot of individuals, you know, are interested in reaching a
• 12:12
  school. So how do you work with maybe
• 12:15
  clients? Work with other personal
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  trainers in the space and help educate and encourage them to
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  prioritize health and performance over societal
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  pressures? To be thin?
• 12:24
  To have a certain body size? Good question.
• 12:27
  It takes very gentle kind of conversation because I find that
• 12:31
  especially some, again, in fact, everybody that I work with, we
• 12:35
  all are affected by what we think we're meant to look like,
• 12:39
  whether we realize it or not. You know, at different times in
• 12:41
  our life, our body image does affect us and how we view
• 12:44
  ourselves in comparison to others.
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  So it kind of differs. I have quite an outward approach
• 12:49
  to like, you know, if one is looking for weight loss advice,
• 12:52
  I'm not the person to come to. That being said, like I said, if
• 12:55
  somebody does want to lose weight, we can talk about that
• 12:59
  and that can be a goal, but it doesn't need to be the one and
• 13:01
  only goal. And so I try and get folk to
• 13:05
  focus on, OK, if weight loss is one of your goals, let's talk
• 13:08
  about non aesthetic goals that you can have.
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  And like I said, they might be, you know, improving strength,
• 13:12
  improving mobility. So to kind of shifting the focus
• 13:14
  away from weight loss. And within that comes this idea
• 13:19
  of like working through one's body image.
• 13:21
  So I have a couple of clients to know if they've got a birthday
• 13:23
  or a wedding and very naturally or a vacation, very naturally,
• 13:27
  people will say, oh, well, I need to, I need to do like a
• 13:30
  really extreme diet for the next three weeks or whatever,
• 13:33
  whatever it is for this event. And it's about like working back
• 13:35
  from that and working with somebody and saying you can do
• 13:38
  that, but how is that going to affect your mental health if
• 13:41
  you're measuring all of your food all of the time?
• 13:43
  Or how, you know, do you have capacity in your daily life to
• 13:47
  be doing that? If you've got two or three kids
• 13:49
  running around, you've got a job that you're doing, etcetera, is
• 13:51
  that going to have a positive effect really doing this
• 13:55
  crackdown on your diet, quote UN quote.
• 13:56
  And so kind of working through what's common but not normal
• 14:00
  because a lot of the diet stuff that like you see, it's really
• 14:03
  common to, you know, want to lose weight before a wedding or
• 14:06
  lose weight before a vacation or only embark on personal training
• 14:09
  because you want to lose weight. It's really common.
• 14:11
  Doesn't have to be that way. And it isn't all some of these
• 14:13
  things aren't always normal. So kind of like breaking those
• 14:16
  down with folks I work with and kind of being very understanding
• 14:20
  because we're, we all see and are affected by celebrities or
• 14:24
  whoever it is that we see. And so it's being understanding
• 14:27
  of how people feel about themselves, but also saying it
• 14:29
  doesn't have to be this way. Being in a nutrition or fitness
• 14:33
  industry, we get a lot of people that do come to us with that
• 14:36
  initial goal of like weight loss or weight reduction.
• 14:39
  One of the things that I always try to mention is that can be a
• 14:42
  secondary goal or something that happens secondary to like
• 14:45
  something that we're working towards that is functional or no
• 14:49
  longevity approach or something like that.
• 14:51
  We're even learning or understanding, you know, does,
• 14:53
  you know, strength training impact my bone health and things
• 14:55
  like that. Encourage people to find a goal
• 14:58
  that isn't so much outwardly focused.
• 15:01
  Totally. Social media has really
• 15:03
  simplified weight loss. I find that, you know, there's a
• 15:06
  lot of shouty personal trainers on TikTok.
• 15:09
  They're like, oh, it's just calorie deficit.
• 15:11
  It's always men that are shouting.
• 15:12
  I will point out because it's always men, but they were
• 15:16
  shouting about calorie deficit and I just, and it's hard to
• 15:20
  also breakdown that it's not that simple.
• 15:22
  You know, we all have genetics, hormones, age, etc and its
• 15:27
  stress levels, all of that. And so that also plays a huge
• 15:30
  part in ones body composition. And that can also be a very big
• 15:34
  pill to swallow that it isn't just calorie deficit and it
• 15:37
  isn't discipline you hear people talk about a lot.
• 15:41
  OK, not really. And so I think that also plays a
• 15:44
  big part in kind of the Gray area that comes with kind of
• 15:48
  body composition, diet, etc. What's happened is we've taken a
• 15:51
  very complex topic and we've tried to simplify it, which it
• 15:55
  is actually can be very simple on individualized level.
• 16:00
  But what we've done is we tried to simplify it for a group of
• 16:03
  people, right? Like all three of us on this
• 16:05
  call have completely different energy needs in completely
• 16:07
  different workouts, completely different body types, body
• 16:10
  sizes, different things like that.
• 16:11
  We need completely different plans.
• 16:13
  But social media, we're all on social media.
• 16:15
  And as pros it has cons, but it's tried to simplify it just
• 16:19
  exactly like you said. Yeah, I find like, you know,
• 16:21
  everybody wants to be like the next.
• 16:23
  I don't know if they want to be the next viral person, but they
• 16:26
  want like that kind of, you know, a social media so quick,
• 16:29
  it's so instant that everybody wants like that Simplicity, I
• 16:33
  find and the the Gray area in amongst of it when it comes to,
• 16:37
  as you said, individuality, what at different stages and lives,
• 16:41
  it doesn't go as viral. I saw this statistic and maybe
• 16:45
  because you're on tech doc you might be able to say if this is
• 16:48
  true or false, but I saw the statistic that the wrong
• 16:51
  information is more likely to go viral.
• 16:54
  That would not surprise me in the slightest.
• 16:58
  I can believe that. I always hear from athletes like
• 17:00
  I heard I should take this supplement or eat this food to,
• 17:03
  you know, get this performance goal.
• 17:05
  And I'm always like, it is 1000 times simpler for me to write an
• 17:09
  Instagram post or make a 5 second real about eating a
• 17:12
  certain food. Then you coming in for our
• 17:14
  program, working with us for months, sitting down, talking
• 17:18
  for an hour every single week, talking about your
• 17:19
  individualized plan. Nobody wants to hear that they
• 17:21
  have to do that. They want to hear that they can
• 17:23
  eat cottage cheese and that they'll have a six pack.
• 17:25
  Cottage cheese and mustard. I was like, really?
• 17:28
  We're like back in the 1980s with cottage cheese.
• 17:31
  OK, let's come back around. But did you see the cottage
• 17:34
  cheese ice cream? That I tried to make, it was
• 17:36
  awful. It didn't look, but I don't
• 17:41
  know. I don't know.
• 17:42
  I can't bash it until I try it and you know, and.
• 17:44
  It's so funny, so many people come in the comments, they're
• 17:46
  like, no, you did it wrong. And I'm like, I didn't do it
• 17:50
  wrong. It's just cottage cheese ice
• 17:51
  cream like. I'm all for trying new recipes,
• 17:55
  but when it comes to ice cream or desserts or things like that,
• 17:59
  like I think we should just leave those be.
• 18:01
  They they are good the way they are.
• 18:03
  They have, you know, all food fits.
• 18:06
  We can find a way to fit that in your fueling plan.
• 18:08
  We don't need to make cottage cheese into something else.
• 18:10
  If you like cottage cheese as is cool, great.
• 18:13
  Love that for you. But we also don't need to change
• 18:15
  your cottage cheese to be ice cream.
• 18:17
  I'm a big cottage cheese fan on its own, but then I remember
• 18:20
  somebody was like, oh, have you tried the cottage cheese cookie
• 18:23
  dough? And I was like, no, no, I I
• 18:26
  won't be doing that one either. I saw that one.
• 18:28
  I had a couple people go after that one.
• 18:30
  I'm also low that like this is kind of like my approach that I
• 18:33
  take is like if you're eating something because you enjoy it,
• 18:36
  great. If you were making the cottage
• 18:37
  cheese ice cream because it is delicious and you love it, eat
• 18:41
  the cottage cheese ice cream. Please do it.
• 18:42
  Same thing with like PB2 like always get like 2 or peanut
• 18:46
  butter, that type of thing. I'm like, if you like PB2, you
• 18:48
  think it tastes delicious, eat it.
• 18:50
  Or maybe you're somebody that can't really, you know, do a
• 18:52
  high fat load before training. PB 2, great option.
• 18:55
  If you're using it or eating it because you're avoiding peanut
• 18:58
  butter or you're scared of peanut butter, that's a
• 19:00
  different story. Had my PB2 phase back in the day
• 19:03
  and I was, I told myself that it tasted good and then I was like,
• 19:06
  you know what? Personally speaking, this is
• 19:08
  just watery peanut butter. It's not working out.
• 19:11
  I did the same thing. And that's a hard thing probably
• 19:14
  for clients to do too, is to they try to convince themselves
• 19:16
  that that is something that they actually enjoy when and in
• 19:19
  reality they are a little bit fearful like Riley said,
• 19:21
  whatever reason. So they're avoiding the actual
• 19:24
  peanut butter. But if we if we take a step back
• 19:26
  and do some real, real reflection there.
• 19:28
  Totally. And I think the same with like
• 19:30
  intermittent fasting and I had like a really like actually
• 19:33
  awesome breakthrough moment with the client.
• 19:34
  She was doing intermittent fasting.
• 19:36
  She wouldn't eat till 11. And if you're not hungry before
• 19:38
  11, that's cool. That's your prerogative.
• 19:40
  You don't need to eat. But she was kind of forcing
• 19:42
  herself to get through to the 11:00.
• 19:43
  And I was like, hold on, like, you know, you could, you didn't
• 19:46
  have to do to wait until 11 or whatever, like time frame you're
• 19:50
  doing. She had this real eye opening
• 19:52
  moment where she just was like, you know, I'm going to have
• 19:53
  something to eat like at 8:30. And I was like, oh, Hallelujah.
• 19:57
  Like, you know, and that's that moment when you're like, OK,
• 20:00
  like it's getting next and have to do these things.
• 20:03
  And I think we kid ourselves into thinking that PB 2 or
• 20:07
  cottage cheese ice cream or, you know, I'm not hungry before 11,
• 20:09
  but I'll just chug downloads of coffee or whatever, you know,
• 20:12
  that people are talking about. It's like it's hard to get
• 20:15
  there, but when? You figure out to work kind of
• 20:17
  with your body and listen to it and trust it.
• 20:20
  She that's that's my cheat code. So Laura, I know that Halloween
• 20:24
  is not your favorite holiday, but we have a little Halloween
• 20:28
  themed game for us to play. We love doing like a Smasher
• 20:32
  Pass segment. I don't know.
• 20:33
  It was on TikTok for a little bit and we've been doing it on
• 20:36
  here and we're having fun with it.
• 20:37
  So they might be all past. For you.
• 20:40
  But we would love to ask you a couple questions.
• 20:45
  Jenna and Laura, you guys can both answer us the questions.
• 20:47
  The first one is pumpkin spice dog treats.
• 20:52
  I swear that this is a real thing.
• 20:54
  I was at the grocery store and I saw a pack of 12 greenies.
• 20:57
  If anybody has a dog, they're probably familiar with a
• 20:59
  greenie. Pumpkin Spice Greenies for
• 21:01
  $17.00. Pass.
• 21:03
  Or Smash. It's an immediate pass for me.
• 21:08
  Knowing my fur baby he would pass on those unless it's
• 21:11
  chicken or cheese. We still having it.
• 21:14
  I kind of like want to try it though, because I'm like, is it
• 21:16
  actually pumpkin spice? Do we like, make it smell like
• 21:19
  pumpkin spice? Like what is happening here?
• 21:22
  Like they can envisage how that's gonna smell.
• 21:24
  And I'm like, I don't think that's gonna go down well.
• 21:27
  Nope, Nope. If anybody's tried them and
• 21:29
  wants to report back, let me know.
• 21:31
  I think all of us are past. What about candy corn, the candy
• 21:35
  of the season? Pass or smash?
• 21:37
  I'm going to take a very controversial approach here.
• 21:39
  For me it's a smash because it reminds me of my youth and
• 21:42
  that's it. OK.
• 21:43
  Do you eat the entire piece of candy corn or do you eat the
• 21:48
  flavors right, like the three colors?
• 21:52
  Whole thing, I don't break it up.
• 21:53
  I've never had candy corn. I put it on threads the other
• 22:00
  day. I yeah, I do still, I do still
• 22:02
  go on threads. I was like controversial
• 22:04
  opinion. I've I've never had candy corn.
• 22:06
  The comments, they were like, you have to try it and they're a
• 22:09
  total opposite. Oh my God, it's awful.
• 22:11
  And I was like neat. Like I'm not really being sold
• 22:14
  either way on this. Although Jenny, you might have
• 22:15
  sold me because like, I might feel like I now need to try.
• 22:19
  It What are your opinions on candy corn?
• 22:21
  I can eat like one or two pieces and then I'm like done.
• 22:24
  I think I'm a pass though, because if you look at like the
• 22:27
  other candy that's available, I'm definitely always going with
• 22:30
  the other candy option. But that's just like my
• 22:32
  preference. So that makes sense.
• 22:34
  The pass. Sorry, Jenna, you're alone on
• 22:36
  this one. That's OK, I will gladly be
• 22:38
  alone on this one. If we were to dress up for
• 22:42
  Halloween, are we looking cute or are we going on theme?
• 22:46
  Are we looking like going for the looks or are we going for
• 22:50
  the theme? As someone who grew up in
• 22:51
  Colorado, so I always had to tailor my outfits to the
• 22:55
  inevitable snow that was going to happen.
• 22:57
  I am all about comfort and functionality in my costume.
• 23:00
  I'm. With you I am comfort and
• 23:03
  minimal effort. This is me and so if I can be
• 23:06
  comfortable, not cold, and not spend weeks trying to create
• 23:13
  this outfit like I would be the ghost in the bed sheet tent,
• 23:16
  like you know, that would be me. Happily, yes.
• 23:21
  Same. Riley, though circa like 2014
• 23:24
  was definitely trying to look cute.
• 23:26
  Now I'm trying to figure out how many different ways they can
• 23:28
  wear pajamas as a costume. What about dressing up?
• 23:31
  Do you dress up the weekend before Halloween?
• 23:33
  This year's I think on a Tuesday so a lot of people are going to
• 23:37
  be dressing up. Probably Halloween weekend pass
• 23:40
  or smash. For me it's a pass because I'm
• 23:42
  not a big dress up person. I want it to be as simple as
• 23:45
  possible. If I can buy one thing and put
• 23:47
  that on my body and that like whole thing is my costume.
• 23:50
  Like, you know, the, the donut costume or like the Taco, the
• 23:53
  hot dog, you know, whatever it is.
• 23:55
  Like that's me. That's my costume and I want to
• 23:57
  wear it one time and be good. Like I'm gonna do that on
• 24:00
  Halloween. I'm not gonna do that the
• 24:02
  weekend before. I'm not definitely not gonna do
• 24:04
  it the weekend after. It's a one and done for me.
• 24:06
  I am I'm not a big dress up person, but I did see the other
• 24:10
  day that you can buy this outfit that's just like a packet of
• 24:13
  Cheetos and I was like, if I had to do an outfit that would be me
• 24:17
  because like you say, 1 and done just put it on it's comfy.
• 24:21
  I'm potentially warm even though I'm in LA.
• 24:23
  It doesn't really get that cold. But that's me.
• 24:25
  But I don't even really do dress up.
• 24:28
  In fact, the last Halloween party we went to, my better half
• 24:31
  is very creative and did that very elaborate, like face paint
• 24:36
  situation. But it was so elaborate that
• 24:38
  when it came to my better half doing my face, we'd run out of
• 24:41
  time. So I've had a half like, try to
• 24:43
  do this, like kind of like elaborate scar on my forehead.
• 24:47
  And I looked in the mirror. I was like I just.
• 24:49
  Looked like Harry Potter, like I've just got the Harry Potter
• 24:51
  scar. This is it.
• 24:53
  And so I like rubbed it off. I just went to this Halloween
• 24:55
  party in jeans. No, no dress up.
• 24:58
  My bed half looked incredible. And I was like, that's all you
• 25:01
  get the bed like my bed half. No, I'm I wasn't here for the
• 25:03
  dress up. That's so funny.
• 25:06
  I'm actually gonna have to disagree with you guys.
• 25:08
  I'm a big Halloween person. My mom is actually from the UK.
• 25:12
  Like doesn't really get it. But I think my love for dressing
• 25:17
  up is similar to Jenna's, like nostalgia with the candy corn.
• 25:21
  Because my birthday is at the beginning of November.
• 25:24
  So growing up we'd always have costume parties for my birthday
• 25:29
  because parents love it because then their kids can wear their
• 25:33
  costume like multiple times. It's an easy party type theme.
• 25:37
  So I always dress up for Halloween and I make Robbie, my
• 25:40
  husband, do it with me. So we always have a little
• 25:44
  Halloween costume and this week or I guess this year we are
• 25:47
  dressing up the weekend before because we're going to a
• 25:48
  Halloween party. So gonna have to smash on the
• 25:51
  theme. You have like a theme that like
• 25:53
  the pair of you like are in a theme or they like individual.
• 25:56
  We always have a theme. Actually, the last Halloween
• 25:59
  that we had in LA, this is when TikTok just started.
• 26:03
  So we were TikTok stars. And what happened is we went to
• 26:06
  a party and Laura, you'll appreciate this because it's
• 26:08
  just so LA. Nobody thought we were in
• 26:10
  costume. They were like, why don't you
• 26:15
  dress up? And we're like.
• 26:16
  This is our costume. This is our costume.
• 26:20
  Yeah. So that happened.
• 26:21
  But usually we're like Marvel. I'm like kind of a secret comic
• 26:24
  book person. So we always dress up like
• 26:27
  Marvel themed, except for that the Tick Tock time.
• 26:30
  Cute. So I know we don't have too many
• 26:33
  Halloween fans here, but what about do we decorate for
• 26:35
  Christmas before Halloween? Like are we skipping Halloween
• 26:38
  Smash or pass? Decorating for Christmas?
• 26:41
  Getting into the Christmas spirit before Halloween?
• 26:43
  We do not decorate for Christmas before Halloween.
• 26:47
  But that's also I think quite a British thing because actually
• 26:50
  in the UK typically, like you typically wait for Halloween and
• 26:54
  then you'd start kind of thinking about Christmas because
• 26:58
  we don't have Thanksgiving. So, you know, and I here, I've
• 27:01
  noticed people even like to pass Thanksgiving before they talk
• 27:04
  about any other holidays. We definitely let Halloween pass
• 27:07
  before any other holiday decor comes out.
• 27:10
  I'm a pass on that because I love Thanksgiving and I want to
• 27:14
  give Thanksgiving all of the attention before I break out my
• 27:18
  Christmas decor. Christmas is my favorite, but I
• 27:20
  love Thanksgiving because it just reminds me again, kind of
• 27:23
  one of the things that reminds me of my youth.
• 27:25
  I remember like big family dinners with like cousins and
• 27:27
  things like that. So pass for me.
• 27:29
  It's gonna be a pass for me too. I feel like you gotta go 1
• 27:32
  holiday at a time. I also just need time to slow
• 27:34
  down, like we don't need to jump from October all the way to New
• 27:38
  Year's. I know.
• 27:39
  I cannot believe it. I feel like we already have like
• 27:42
  Christmas and Thanksgiving plans like already set.
• 27:44
  And I'm like, Oh my gosh, it's October, Laura, the holidays,
• 27:48
  are they busy for you? Do you get a lot of clients?
• 27:51
  They, they could be a mixed bag. I feel like it alternates each
• 27:54
  year. So like last year I had a lot of
• 27:56
  clients, they kind of went away for like the holidays.
• 27:59
  And I feel like that's because previous years people really
• 28:01
  couldn't go away very much because of COVID.
• 28:03
  But the last year a lot of people went away.
• 28:04
  Then this year, people that I'm speaking to, they're like, we
• 28:08
  did the family last year, we're not going anywhere this year.
• 28:11
  And so it kind of like swings to 1° to another weirdly like
• 28:15
  January. I think people think January is
• 28:17
  like a big push for kind of health fitness, you know, quote,
• 28:20
  UN quote, gym memberships, etc. January's are pretty quiet for
• 28:23
  me. I'm like, oh, like people are
• 28:24
  still kind of like figuring out what they're doing and you know,
• 28:27
  all of that. So the holidays come really
• 28:30
  vary. I think this year might be a
• 28:32
  little busy because everybody went away last year.
• 28:34
  But and the same for me, I saw a lot of family last year.
• 28:37
  So I'm like, OK, I'm good now. For those individuals who are
• 28:40
  trying to navigate like the holidays in a positive space, do
• 28:43
  you have any tips for them about movement, you know, managing and
• 28:47
  I guess like dealing with body image issues?
• 28:49
  It's a tough one. I think, you know, between
• 28:52
  holidays, you know, especially when we kind of live in this
• 28:55
  scarcity mindset. And I mean that in terms of like
• 28:57
  being in a diet phase, suddenly when you get into the holidays,
• 29:01
  it's especially like this in the UK.
• 29:03
  And I, I think I've seen it a bit here that suddenly when the
• 29:06
  holidays come around that everything's in abundance.
• 29:08
  You know, there's so much of kind of celebration.
• 29:11
  And what comes with that is, you know, drinking and food and,
• 29:14
  and, you know, memorable times with family, etcetera.
• 29:16
  And so I find that when we've been in such a scarcity mindset,
• 29:19
  then we swing the other way, right?
• 29:21
  And we're like, I need it all now because I'm only going to
• 29:23
  have access to this kind of food or whatever at Christmas.
• 29:26
  And actually, I think it takes, it's easier said than done, but
• 29:29
  kind of having this mindset of, OK, if I want to eat, I can eat
• 29:33
  this food, whatever it is, and try and not have this scarcity
• 29:36
  mindset around it that I have to have it now because I can't ever
• 29:38
  have it again. It's something that I try and
• 29:40
  work on with a lot of clients is that of course you can have the
• 29:43
  foods you don't need to worry about.
• 29:45
  You know, it's easier said than done, but like weight gain or
• 29:47
  what someone's going to say about what's on your plate,
• 29:49
  etcetera. And that's another side to
• 29:51
  holidays. I think it's kind of navigating
• 29:54
  family depending on one's family.
• 29:56
  You know, I think many of us have had those situations where
• 29:59
  family members comment on what's on our plate or how we look that
• 30:02
  year or, you know, whether it's a compliment or not.
• 30:05
  And either way, I, it's a heart that's a very hard one to
• 30:08
  navigate is family. So there's one side of it is
• 30:11
  like how we, how we ourselves are around food and things like
• 30:14
  that, but it's also how we work with work with seeing family
• 30:17
  members and, and that's a really individual kind of approach.
• 30:21
  I have a certain way that I am with my family, but that's not
• 30:24
  going to be how it works with other folk and their family.
• 30:27
  And so I think it kind of comes from how 1 feels.
• 30:30
  If they want to be heard and say, you know what, you don't
• 30:34
  need to comment on what's on my plate versus just getting by and
• 30:38
  knowing that you're probably not going to see them again for
• 30:40
  another year or you know, for another few months and just
• 30:43
  getting by and as as unscathed as possible.
• 30:46
  I think it's challenging with the comments too, because I
• 30:48
  think sometimes, especially with family, you just feel like you
• 30:50
  can't win. I mean, as a dietitian, I've and
• 30:54
  just as a person, like I've heard and I've gotten comments
• 30:56
  about, wow, you have so much on your plate.
• 30:58
  And then I've also heard the other side where it's like, wow,
• 31:00
  you don't have enough on your plate.
• 31:01
  And it's like, what do you, what do you want from me?
• 31:03
  Like like what am I supposed to do here?
• 31:05
  Like you just can't win. So I love how you said like
• 31:08
  sometimes we're just trying to survive, like just try to scare
• 31:11
  through. But then like every single
• 31:12
  family and every single person is going to be different.
• 31:14
  So just navigating it on a individualized and a
• 31:17
  personalized. Level yeah.
• 31:19
  And I think, you know, I've had this very similar time.
• 31:22
  So it's like, you know, oh wow, I thought, I thought you were
• 31:24
  the healthy 1. And and, you know, you're eating
• 31:26
  that and you're like, and sometimes I'll say something and
• 31:28
  then sometimes I'm like, I just get through it.
• 31:30
  It's OK, it doesn't matter. Like we'll try for that respect.
• 31:33
  And then there are other times it's like, oh look like you
• 31:35
  don't eat a lot. I'm like, which one is it?
• 31:37
  Like, you know, and you can't win in those instances.
• 31:40
  And it's about what what boundary is going to feel best
• 31:43
  for you? Is it saying something because
• 31:46
  you know, I've been there and I've said things, or is it let
• 31:49
  that one go like and there's no right or wrong and whatever you
• 31:52
  do, I've learned is right for you in that moment?
• 31:55
  Yep. We're all kind of in it
• 31:57
  together. And I think just like having the
• 31:59
  conversation about it and like being transparent about it and
• 32:01
  being vulnerable about it is best because I think sometimes
• 32:04
  we feel like it's only us. So continuing to, you know, shed
• 32:08
  light on it and they kind of just share all of our
• 32:11
  individualized experiences. So we have a couple more
• 32:14
  questions for you. This is some of the questions
• 32:16
  that we ask everybody, but the podcast is called Eat More
• 32:20
  Carbs. So I would love to hear what
• 32:22
  your favorite carbohydrate is. Oh, great question.
• 32:25
  You know, my mom is Irish and it would be a, it would be a
• 32:30
  disservice if I didn't say the potato, the good white, a good
• 32:34
  white potato. It's so versatile.
• 32:36
  I saw somebody post it the other day and they were like, the
• 32:39
  potato is the real MVP because that is such a versatile carb.
• 32:42
  And I was like, you know what, it absolutely is.
• 32:45
  I quickly followed it up with rice is also an incredibly
• 32:48
  versatile carb. But I'm gonna go.
• 32:51
  I think I'm gonna go with potato.
• 32:52
  What's your favorite way to eat a potato?
• 32:55
  I don't even. I could go anyway.
• 32:57
  I could do mashed, I could do air fried.
• 33:00
  I can do like a bake. I love a baked potato.
• 33:03
  Love my my mum listens to this. She'll be very proud of me for
• 33:06
  saying that. Grew up on baked potatoes.
• 33:08
  Yeah, I could. I could probably do potato in
• 33:12
  it. I'd never say no to any kind of
• 33:14
  potato. I'm unfortunately not a potato
• 33:16
  person. I'm so sad but I know lots of
• 33:20
  people that are. My sister always jokes you're
• 33:22
  either a potato person or you're not a potato person.
• 33:24
  So you're a potato person then. You love it.
• 33:26
  But hey also everybody's different.
• 33:28
  Right now I just feel bad that I slammed the potato but it's
• 33:31
  great. What about your favorite pre
• 33:32
  workout? Good question, sorry.
• 33:34
  Favorite pre workout feel? Good question.
• 33:37
  I so I typically work out like quite early in the morning.
• 33:40
  So I'm not like I won't have controversially, I won't have a
• 33:43
  meal before I work out, But that's mainly because it's like
• 33:45
  a less than an hour between my eyes open to working out and I I
• 33:50
  don't like to have like an extremely like full, full
• 33:53
  stomach when I'm working out. It will probably be and this
• 33:55
  again can be I think these are in the potato category, whether
• 33:58
  you they love them or you hate them.
• 34:01
  I will normally have like a couple of dates before I work
• 34:04
  out. I know some people really don't
• 34:06
  like dates, but I very similar to the potato could like smash
• 34:10
  to a good like few dates and go. So I typically will do something
• 34:14
  like that, something quite like hobby and like quick sugar kind
• 34:18
  of release. What I would tend to do pre
• 34:20
  workout. I'm not a big pre workout drink,
• 34:23
  energy drink kind of person and I don't controversially I don't
• 34:27
  actually drink coffee. So I, I tend to stay clear from
• 34:30
  these, those kind of energy boosters, I guess you call them.
• 34:34
  That was the correct answer because we're a very anti
• 34:36
  stimulant or energy. Drink on this one.
• 34:40
  So you passed the test even if you didn't know there was a
• 34:43
  test, so. Sad about.
• 34:45
  That great answer. I've had my felt like I back in
• 34:49
  the day I was flight attendant and so I've done my fair share
• 34:54
  of energy concoctions along the way and and they like Red Bull.
• 35:00
  That sort of thing gives me absolute shudders.
• 35:02
  In fact, the other week we tried Kim Kardashians new energy drink
• 35:06
  with Alani new As soon as I opened the can I was like oh
• 35:10
  God. Like the flashback of like smelt
• 35:13
  like Red Bull. I was like, this is very
• 35:15
  uncomfortable. Yeah, no hard no on energy.
• 35:18
  Drinks, they have that unique smell.
• 35:20
  Yeah, why do they all smell like that?
• 35:21
  Very sweet and just Oh no, it was not good.
• 35:24
  What's your favorite post workout feel?
• 35:26
  Normally breakfast of sort and it will always at this, not me
• 35:31
  trying to get points, but it will always be like carbs, fat,
• 35:34
  protein. It will, I like will always make
• 35:37
  sure. And that's kind of my trick for
• 35:38
  myself generally when it comes to a meal.
• 35:40
  You know, I think like we talked about, many of us come from kind
• 35:44
  of a disordered eating background where we think, oh,
• 35:46
  shouldn't have carbs, shouldn't have fat if you grew up in the
• 35:48
  90s, like, you know, that sort of thing.
• 35:50
  So it's kind of my trick just if I to remind myself, if I'm
• 35:53
  making a meal, it's got to have like all three.
• 35:55
  And if it doesn't have all three, then it's a snack, It's
• 35:57
  not a meal. So that's kind of my way around
• 36:00
  that. So it might be like cereal with
• 36:03
  protein and yogurt, or it might be eggs and like a toast and a
• 36:06
  protein shake, something like that.
• 36:07
  I do, I do partake in protein shakes.
• 36:09
  I will say that, but that's only because I really like the taste
• 36:11
  of protein powder. You also get 10 points.
• 36:14
  That was a great answer. The points are earned even if
• 36:16
  you weren't trying to go for them.
• 36:18
  More points for you. I'm winning.
• 36:21
  I love that when you say that it's if it doesn't have all
• 36:24
  those things, that that's a snack, that's not a meal because
• 36:26
  that's so true. And I think a lot of people like
• 36:28
  count their snacks as meals or, you know, things like that.
• 36:31
  And then we're chronically underfueled.
• 36:33
  Really, we should be looking for all the components on our plate,
• 36:36
  regardless of when we're eating that meal.
• 36:39
  Totally, I've loved and hated on TikTok.
• 36:41
  I don't know if you've seen it like the girl dinner trend.
• 36:44
  Part of me has loved it because it's not the aesthetic Instagram
• 36:48
  smoothie bowl, you know, in Venice Beach, whatever.
• 36:51
  It's not and I love it for that. But kind of on that same thread
• 36:55
  9 times out of time, when you look at them, they're snacks.
• 36:58
  Like they're not like I'm not looking at somebody's actual
• 37:01
  dinner here. I'm looking at like some
• 37:03
  saltines, cheese and salami and that's a nice snack, but it's
• 37:08
  not I'm not looking at dinner here.
• 37:10
  So I've got a love hate with that that trend.
• 37:13
  We do too. Yeah, we feel the same way
• 37:16
  amongst. Friends I love though, like just
• 37:18
  like Jenna mentioned, like we love that like protein, carb,
• 37:21
  fat. I even got like a question
• 37:23
  yesterday was like how do I know if my like post workout fuel is
• 37:27
  my post workout fuel or if it's breakfast?
• 37:29
  Obviously the answer is it depends.
• 37:31
  It could be both, maybe they need to be separate, but I do
• 37:34
  think especially women, a lot of the time we see them under
• 37:37
  fueling after after training because I guess they're
• 37:40
  underestimating how much their body really needs.
• 37:44
  And then we're big shoe people or trying to be big shoe people.
• 37:48
  So we always ask our guests what your favorite pair of kicks are
• 37:51
  so we can get ideas of shoes. I'm going to use this segment as
• 37:57
  the exact same thing because I'm on the hunt for some new kicks
• 38:00
  and I am so overwhelmed by how many there are out there.
• 38:06
  And I feel like every time I click on one pair of trainers to
• 38:10
  look at then Instagram ads is like, what about this?
• 38:12
  What about and they like attacks me on all fronts.
• 38:14
  I have a pair of Adidas or Adidas, however you everyone
• 38:19
  likes to say it. They are.
• 38:20
  I think they're boosts. They might be boosts actually,
• 38:23
  but they are like the 100% recycled ocean plastic type.
• 38:29
  I actually full transparency just bought them because I liked
• 38:32
  the color scheme, but the added bonus was that they were made
• 38:35
  from 100% plastic. But I know that I need to embark
• 38:39
  on the, what do you call them, the wide toe box train like
• 38:44
  sneakers, ones that are like kind of barefoot sneakery things
• 38:47
  because I have very wide feet. But I'm very overwhelmed and I
• 38:50
  would take any recommendations of any kind of kicks at this
• 38:54
  point because I am in the market.
• 38:56
  I have no advice. I wear hookahs which are not
• 38:59
  good training shoes. They're good running shoes and I
• 39:01
  usually will be like kind of barefoot when I do like weights
• 39:04
  and stuff because I just train my garage.
• 39:07
  But I'm like the last person to ask for this I think guys, in
• 39:09
  the last week I've bought like 3 different pairs of shoes and I
• 39:13
  try them on and then I'm nervous because I have very narrow feet.
• 39:17
  So I always am afraid that if I have a shoe that does have a
• 39:19
  wide toe box, I get blisters because my toes move too much.
• 39:23
  So someone recommended that I try.
• 39:25
  I think, oh gosh, I'm going to. I hope I see the Nike Pegasus.
• 39:28
  Is that is that an actual shoe? OK, someone recommended I try
• 39:31
  that because it is made for a narrower foot.
• 39:34
  But I still don't think that's a training shoe.
• 39:36
  I'd say that's probably more of a running shoe.
• 39:38
  I'm I'm, I'm with you. I did Riley.
• 39:40
  I tend to like train myself in like like bare feet, but like
• 39:44
  you say, I train in my garage and then I will be in probably
• 39:49
  Adidas trainers when with clients or whatever.
• 39:51
  But I actually used to really like the Pegasus, Nike Pegasus.
• 39:54
  I used to wear those even though I've got very wide feet like I
• 39:57
  so I don't know that they'd work.
• 39:59
  Maybe try them, but I did. I really liked this for a long
• 40:01
  time. OK, I'm going to have to try
• 40:03
  them. It's like multiple positive
• 40:04
  reviews in the span of three days, so.
• 40:07
  And if anybody has recommendations, we all need
• 40:10
  help. Oh yeah.
• 40:11
  Please drop all the shoe recs in the comments.
• 40:14
  On today's podcast, we talked a lot about fitness and
• 40:16
  functionality and movement. We also talked a little bit
• 40:19
  about the things that we like and maybe don't love about
• 40:22
  Halloween when it comes to navigating difficult
• 40:24
  conversations with family members.
• 40:26
  Remember to respect your own space and choose what feels best
• 40:29
  for you. Laura, thank you so, so much for
• 40:32
  being on the podcast today. It's been an absolute pleasure
• 40:34
  having you on. For folks that want to follow
• 40:36
  along with you on social media, how can they find you?
• 40:39
  Thank you so much for having me, I have loved this.
• 40:42
  I can be found on TikTok at Laura GRC, which is GHIACY or I
• 40:48
  am on Instagram, which is Laura under score GRC GHIACY because
• 40:54
  apparently there's there's another Laura GRC on Instagram
• 40:56
  that doesn't have that under score.
• 40:58
  But yeah, so that's where I am. Perfect.
• 41:00
  We will leave all of your links in the comments below so that
• 41:03
  people can find you on TikTok and Instagram.
• 41:06
  Thank you again so so much for being on the podcast today.
• 41:09
  If anyone listening does have questions for Riley and I,
• 41:13
  please leave them in the comments where you can find us
• 41:15
  on Instagram. We're at the Eat More Carbs
• 41:17
  podcast. You can find Riley at Riley
• 41:19
  Beatty Nutrition, and you can find me at Jenna Fischer
• 41:22
  Nutrition. Make sure you rate, subscribe
• 41:24
  and review to the podcast. And as always, thank you for
• 41:27
  listening and remember to Eat More Carbs.