Latest / Hurdle with Emily Abbate / 340. How To Fuel For Improved Performance: Chef Dan Churchill Talks Protein Needs, Perks Of A Plant-Forward Diet & Smoothie Hacks

Transcript

340. How To Fuel For Improved Performance: Chef Dan Churchill Talks Protein Needs, Perks Of A Plant-Forward Diet & Smoothie Hacks · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Look after our performance.
• 0:02
  Speaker 2: You have to look after your second brain, which is
• 0:04
  Speaker 2: the gut connected to your first brain, the brain, and
• 0:07
  Speaker 2: a lot of that is to do by eating enough
• 0:09
  Speaker 2: plants and a variety of that.
• 0:25
  Speaker 3: Hey, hey, Emily, a body here. You're listening to episode
• 0:28
  Speaker 3: three hundred and forty of Hurdle a While. This focused
• 0:31
  Speaker 3: podcast where we talk to inspirational people about everything from
• 0:34
  Speaker 3: their highest ties and toughest moments to essential tips on
• 0:38
  Speaker 3: how to live a healthier, happier, more motivated life. We
• 0:42
  Speaker 3: all go through our fair share of hurdles. My goal
• 0:45
  Speaker 3: through these discussions is to empower you to better navigate
• 0:48
  Speaker 3: yours and move with intention so that you can stride
• 0:51
  Speaker 3: towards your own big potential and of course have some
• 0:55
  Speaker 3: fun along the way. Super excited to bring some life
• 1:00
  Speaker 3: to this special episode I recorded at the top of
• 1:04
  Speaker 3: twenty twenty four with my dear friend Dan Churchill.
• 1:08
  Speaker 4: He's a performance based chef.
• 1:09
  Speaker 3: He's also got his master's and exercise science and I
• 1:12
  Speaker 3: find it really important at the top of this episode
• 1:16
  Speaker 3: to make sure that I laid down Dan's qualifications. Dan
• 1:20
  Speaker 3: has been cooking gosh for over a decade now and
• 1:24
  Speaker 3: fun fact, he was one of my first ever guests
• 1:28
  Speaker 3: on Hurdle back in twenty eighteen. Now, the reason that
• 1:32
  Speaker 3: I am giving this episode a replay spot in the feed,
• 1:36
  Speaker 3: something I do quite rarely, is because so many of
• 1:39
  Speaker 3: you are reaching out looking for nutrition advice, looking for
• 1:43
  Speaker 3: insight onto how you can fuel your body better, and that.
• 1:47
  Speaker 4: Is exactly what this one covers.
• 1:50
  Speaker 3: We're talking about it all from Dan's journey to food
• 1:53
  Speaker 3: and performance nutrition education and how his cookbook Eat Like
• 1:56
  Speaker 3: a Legend came to be the top three things to
• 1:59
  Speaker 3: focus on when you're looking to optimize performance. Tactical steps
• 2:03
  Speaker 3: on cutting out refined sugars, too, what it really means
• 2:06
  Speaker 3: to have diversity of plants within your diet.
• 2:10
  Speaker 4: Also, we touch on electrolytes.
• 2:12
  Speaker 3: Something that I am all in on considering that I
• 2:15
  Speaker 3: am a massive fan of elements.
• 2:17
  Speaker 4: More on them in just a bit, and.
• 2:20
  Speaker 5: We also give some thoughts, suggestions, tools on how to
• 2:24
  Speaker 5: navigate the biggest challenges that go hand in hand with
• 2:27
  Speaker 5: cooking on your own at home, and why practice is key.
• 2:32
  Speaker 3: Again, I really love this combo. It was a no
• 2:35
  Speaker 3: brainer to reinvigorate it here and I recommend you have
• 2:39
  Speaker 3: your notes app at the ready because there are a
• 2:41
  Speaker 3: lot of tips in here you are.
• 2:43
  Speaker 4: Going to want to jot down.
• 2:45
  Speaker 3: Now, make sure you are following Hurdle over on social
• 2:48
  Speaker 3: It's at Hurdle podcast over on Instagram.
• 2:51
  Speaker 4: I actually just launched.
• 2:52
  Speaker 3: The Daily Hurdle channel and I would love for you
• 2:55
  Speaker 3: to subscribe for daily motivation to get your morning started.
• 3:00
  Speaker 4: I'm over at.
• 3:00
  Speaker 3: Emily a Body And of course the Weekly Hurdle comes
• 3:03
  Speaker 3: into your inbox every single Friday, and that newsletter is
• 3:06
  Speaker 3: absolutely free to subscribe. The link is in the show notes.
• 3:10
  Speaker 3: With that, let's get to it. Let's get to hurdling.
• 3:19
  Speaker 4: Today.
• 3:19
  Speaker 3: I'm welcoming my dear friend Dan Churchill back into the studio.
• 3:24
  Speaker 4: He's got a new book coming out.
• 3:25
  Speaker 3: It's called Eat Like a Legend, Delicious, super easy recipes
• 3:29
  Speaker 3: to perform at your peak.
• 3:32
  Speaker 4: Welcome Dan, how are.
• 3:33
  Speaker 1: We doing ooday mate? Thanks t having me back.
• 3:35
  Speaker 4: Good day mate.
• 3:36
  Speaker 1: You even said the legend as ozzy as you possibly could.
• 3:39
  Speaker 4: It's you know what I go for.
• 3:41
  Speaker 3: You know you're no stranger to the show here, Dan,
• 3:44
  Speaker 3: although there are people that are going to be new
• 3:46
  Speaker 3: to you that are listening, So why don't we give
• 3:50
  Speaker 3: them a little bit of a rundown of how you
• 3:52
  Speaker 3: got really interested in food. How you began cooking before?
• 3:56
  Speaker 3: We talked today about how to eat like a legend,
• 3:59
  Speaker 3: how to all for your best performance, and of course
• 4:02
  Speaker 3: also better mental side of things.
• 4:04
  Speaker 1: There you got it well.
• 4:04
  Speaker 2: First, shout out to all the hurdle listens, because AM's
• 4:07
  Speaker 2: a legend like she defines legend. So for those who've
• 4:12
  Speaker 2: never heard my journey before, I'm a chef formerly a
• 4:16
  Speaker 2: strength and conditioning coach. So in Australia, I was a
• 4:18
  Speaker 2: strength and conditioning coach I did in my master's degree,
• 4:21
  Speaker 2: and then working with those talented athletes on a team level,
• 4:26
  Speaker 2: I found out that they weren't understanding of what the
• 4:29
  Speaker 2: nutritionist was saying out a practical sense for their cooking.
• 4:32
  Speaker 1: And I was cooking at home since the age of eleven.
• 4:34
  Speaker 2: So I just essentially put them two together and allowed
• 4:37
  Speaker 2: the athletes to understand how to actually cook the meals
• 4:40
  Speaker 2: that the nutritionists wanted them to actually have. So over
• 4:43
  Speaker 2: time and then jump back into kitchens did it more
• 4:46
  Speaker 2: of an actual profession, if you will, started releasing some
• 4:49
  Speaker 2: cookbooks and that led me to being able to move
• 4:52
  Speaker 2: to America and work with some of the best athletes
• 4:54
  Speaker 2: in the world. So my skill set is the ability
• 4:57
  Speaker 2: to take a complex topic of nutrition, particularly in the
• 5:01
  Speaker 2: performance world, and put it into an easy to understand
• 5:05
  Speaker 2: and practical setting or the applied nutrition space in the
• 5:08
  Speaker 2: actual cooking.
• 5:08
  Speaker 1: So that's what I do.
• 5:10
  Speaker 3: Someone here is I moved to the United States and
• 5:13
  Speaker 3: then I started working with all these dope humans and
• 5:15
  Speaker 3: they're like cool, but how so what's the how how
• 5:19
  Speaker 3: did that happen for you?
• 5:19
  Speaker 2: You know, it's funny. I'm reading your topic Habits like
• 5:22
  Speaker 2: the fourth time.
• 5:23
  Speaker 4: Right on my desk, read here.
• 5:24
  Speaker 2: I know I noticed it, Mate, Like, I can't be
• 5:27
  Speaker 2: more it can't be more apparent. The word obviously grit,
• 5:31
  Speaker 2: but also how to play the long game is in anything.
• 5:33
  Speaker 2: So you know you've been doing this podcast for many years, right,
• 5:36
  Speaker 2: and so like you're constantly getting the reps in, and
• 5:39
  Speaker 2: I talk about this a lot, so get the reps in.
• 5:41
  Speaker 1: So what I did was I found.
• 5:44
  Speaker 2: A way to be consistent on something I'm passionate about,
• 5:48
  Speaker 2: and that was through content. I was able to share
• 5:51
  Speaker 2: my message and break through the mold of how people
• 5:54
  Speaker 2: should be looking at themselves through performance and using food
• 5:57
  Speaker 2: to do so. So, you know, it could be simply
• 5:59
  Speaker 2: just through Instagram, It could be blogs, it could be
• 6:01
  Speaker 2: speaking to people at dinners that I was then cooking at,
• 6:04
  Speaker 2: and that evolved into eventually people had heard of what
• 6:07
  Speaker 2: I was doing to then you know, my number one
• 6:11
  Speaker 2: seoed topic was the healthy Chef on Google, and so
• 6:15
  Speaker 2: that led to articles that I've been creating, and so
• 6:17
  Speaker 2: under Ama reached out to me, and that was the
• 6:19
  Speaker 2: very first like moment for me to reconcile that the
• 6:23
  Speaker 2: work that I've been doing for years of creating content,
• 6:25
  Speaker 2: creating articles, putting out my philosophies around performance based food
• 6:30
  Speaker 2: had actually worked. And you know, we talk about just
• 6:33
  Speaker 2: being consistent and eventually it pays off.
• 6:36
  Speaker 1: It does.
• 6:37
  Speaker 3: Yeah, No, I agree, and I love that idea of
• 6:40
  Speaker 3: the raps, I mean, completely unrelated to cooking. I was
• 6:43
  Speaker 3: saying to someone yesterday that I've been out of the
• 6:45
  Speaker 3: dating game forever and at this point, I feel like
• 6:48
  Speaker 3: I just need some reps, Like I'm not the kind
• 6:50
  Speaker 3: of person that likes to just go on a DAT
• 6:52
  Speaker 3: for a free dinner. Unlike friends of mine when we
• 6:56
  Speaker 3: were in our early twenties, that was ever me.
• 7:00
  Speaker 4: It was never me. It was never me.
• 7:02
  Speaker 3: But I feel as though now I need to get
• 7:05
  Speaker 3: back into dating in a way that I'm just putting
• 7:08
  Speaker 3: in the reps.
• 7:09
  Speaker 2: Yeah, I'm out of practice. Yeah, well, we've talked about this.
• 7:13
  Speaker 2: There's a guy, there's so many guys out there that'll
• 7:16
  Speaker 2: be lucky to have you.
• 7:16
  Speaker 4: We've said this, you're very sweet, Dan, but we'll.
• 7:18
  Speaker 1: Make it happen.
• 7:19
  Speaker 2: But one hund percent and applies to everything, whether it
• 7:21
  Speaker 2: be dating, cooking, or you know this simple one like
• 7:24
  Speaker 2: you hear reps. You think getting stronger in the gym,
• 7:26
  Speaker 2: but think about learning language, doing better at wordle in
• 7:30
  Speaker 2: the morning, reading, or even just you know, making sure
• 7:33
  Speaker 2: you've been consistent about spending time with someone you know.
• 7:36
  Speaker 2: I always talk about looking after you first, and I
• 7:39
  Speaker 2: think one of the biggest things that I talk about
• 7:41
  Speaker 2: getting the reps in is when was the last time
• 7:42
  Speaker 2: you'll consistently get the.
• 7:43
  Speaker 1: Reps in to look after you first?
• 7:45
  Speaker 4: Totally?
• 7:46
  Speaker 3: I totally agree, and even I mean I can apply
• 7:49
  Speaker 3: this to the physical therapy exercises I'm doing right now.
• 7:52
  Speaker 4: My hip is feeling a little wonky.
• 7:53
  Speaker 3: Of course, why would I ever be able to be
• 7:55
  Speaker 3: completely injury free? And I know that every day if
• 7:58
  Speaker 3: I put in the reps, it's going to pay off.
• 8:01
  Speaker 3: It might not happen as fast as I want it to,
• 8:04
  Speaker 3: but that's where patients comes in, and that's where you
• 8:06
  Speaker 3: learn the lessons, right, Like, it's nice when things go
• 8:08
  Speaker 3: your way and everything feels easy, but it is those
• 8:11
  Speaker 3: moments of adversity, the difficult moments, the excessive amount of
• 8:15
  Speaker 3: reps that we put in that really teach us how
• 8:17
  Speaker 3: to be better and help pay off.
• 8:18
  Speaker 4: In the long haul.
• 8:19
  Speaker 1: Yeah.
• 8:19
  Speaker 2: The best example I've got that I don't know if
• 8:22
  Speaker 2: it's relevant to everybody here, but a guy called mister
• 8:24
  Speaker 2: Beast on YouTube. He says, you know, the first two
• 8:27
  Speaker 2: years of doing YouTube, you make a lot of mistakes
• 8:29
  Speaker 2: and no one knows you. For the next two years,
• 8:31
  Speaker 2: no one knows you, but you start to make what headwind.
• 8:33
  Speaker 2: The fifty is when you start to actually make some
• 8:37
  Speaker 2: I guess momentum. But if you think about that five years,
• 8:39
  Speaker 2: who's willing to be in wilderness for two and a
• 8:42
  Speaker 2: half three years before anything happens.
• 8:44
  Speaker 1: And that's the same with anything that.
• 8:46
  Speaker 4: We do, totally.
• 8:47
  Speaker 3: So I'm staring at this book here eat like a legend,
• 8:50
  Speaker 3: great photo either way, I appreciate it. Tell me how
• 8:53
  Speaker 3: this came to be? This is a really beautiful looking cookwork.
• 8:56
  Speaker 1: Thanks mate.
• 8:56
  Speaker 2: Yeah, so I've been out of the cookbook game for
• 8:59
  Speaker 2: about sixty years, you know.
• 9:00
  Speaker 1: Transparently.
• 9:01
  Speaker 2: My last book didn't do well in the States, but
• 9:03
  Speaker 2: that was before I actually hadn't even moved here. So
• 9:06
  Speaker 2: what happened was I launched a book from Australia here
• 9:08
  Speaker 2: and it was kind of like the early stage of
• 9:11
  Speaker 2: social media where people weren't looking at the followings as
• 9:16
  Speaker 2: where they're from or demographics, and they're just looking at
• 9:18
  Speaker 2: as numbers.
• 9:19
  Speaker 1: So I had a bit of a following back then.
• 9:20
  Speaker 2: It was like, you know, the equivalent to whatever it
• 9:23
  Speaker 2: is now that's like big, but it was small compared
• 9:25
  Speaker 2: to what we have now. And so they thought like, oh,
• 9:28
  Speaker 2: this guy's got so many followers, is going to do
• 9:30
  Speaker 2: well over the seas. So they signed into a book
• 9:32
  Speaker 2: deal and it didn't do well. And so for me,
• 9:34
  Speaker 2: the adversity in the hurdle and that was like it
• 9:36
  Speaker 2: kind of put me on the back foot and lack
• 9:38
  Speaker 2: of confidence, for example, and so six years of me
• 9:43
  Speaker 2: knowing I wanted to do another book was constantly in
• 9:46
  Speaker 2: my head by it's like when's the right time. And
• 9:49
  Speaker 2: it took me to like understand how honestly, everything from
• 9:52
  Speaker 2: branding to messaging to building relationships that could help me.
• 9:57
  Speaker 2: That really helped me kind of firstly get over that
• 10:00
  Speaker 2: confidence barrier, but then meet the right people that eventually
• 10:06
  Speaker 2: after get the reps in put me in the right direction.
• 10:08
  Speaker 2: So what happened was a guy called doctor b doctor
• 10:11
  Speaker 2: Will Bulsowitz, who's the.
• 10:12
  Speaker 1: Gut Health MD.
• 10:13
  Speaker 2: He lost a book called Fiberfield and I was talking
• 10:16
  Speaker 2: to him and he said, dude, when are you doing
• 10:19
  Speaker 2: your book? You've been talking about all these philosophies for
• 10:21
  Speaker 2: a long time now on your podcast everything you talk
• 10:23
  Speaker 2: to people about. When are you doing your book? And
• 10:26
  Speaker 2: I was like, you know what, man, You're right, it's time.
• 10:29
  Speaker 2: And I knew, I knew within me that it was like, Okay,
• 10:32
  Speaker 2: I wanted to put a book together that was going
• 10:35
  Speaker 2: to help people get the reps in, put themselves first
• 10:39
  Speaker 2: by reading something they could sink their teeth into learn
• 10:43
  Speaker 2: fundamental recipes, have tips along the way, but also have
• 10:46
  Speaker 2: a really big point of difference in the performance aspect,
• 10:48
  Speaker 2: which is what I do. And I didn't want to
• 10:51
  Speaker 2: be where it's like you have to be an athlete,
• 10:52
  Speaker 2: you know. I call everyday legends inside this book for anybody,
• 10:56
  Speaker 2: because everybody needs to perform every day, whether it be
• 10:58
  Speaker 2: you know, a mother looking after the kids, or someone
• 11:00
  Speaker 2: trying to get a promotion or whatever it is in
• 11:02
  Speaker 2: their own daily life. So I really like spoke to
• 11:06
  Speaker 2: him about this is like, dude, let me introduce my
• 11:07
  Speaker 2: LID agent.
• 11:08
  Speaker 1: He introduced me to his LID agent.
• 11:10
  Speaker 2: And Steph's amazing, and then she just just like wrote
• 11:13
  Speaker 2: me proposal because I loved it this book, and I
• 11:16
  Speaker 2: put the proposer together with the writer and she went
• 11:19
  Speaker 2: straight to a publisher, Harper, and they were like, we
• 11:21
  Speaker 2: want this right now. So it was it was it
• 11:25
  Speaker 2: was a really I think the biggest thing for me
• 11:27
  Speaker 2: to explain is I had to get over this concept
• 11:31
  Speaker 2: of failure that I had done and the learnings I
• 11:34
  Speaker 2: had from that very first book in the States that
• 11:36
  Speaker 2: I had done, to then realize I've learnt so much
• 11:40
  Speaker 2: for me to then grow and now apply to this
• 11:44
  Speaker 2: new book, this new project.
• 11:45
  Speaker 1: Have you written a book before?
• 11:47
  Speaker 3: Now you know all the writing, right, So.
• 11:50
  Speaker 1: Like writing a books a project. But it's also like.
• 11:55
  Speaker 2: When you fail at something you do, you do and
• 11:58
  Speaker 2: once they fail, it's like I think you set God
• 12:00
  Speaker 2: and when I'm so glory. We are so gal orientated,
• 12:03
  Speaker 2: particularly these day and age. It's like, if I'm going
• 12:06
  Speaker 2: to a book, I'm going to do it so well
• 12:08
  Speaker 2: and be all in on it. And that's when you know,
• 12:11
  Speaker 2: you just.
• 12:11
  Speaker 3: Know, Yeah, when you know you now well, I mean,
• 12:14
  Speaker 3: this book is entirely different than your last book called
• 12:19
  Speaker 3: Dude Food.
• 12:21
  Speaker 4: And I say that not.
• 12:23
  Speaker 3: Just for a quick laugh, but also because this book
• 12:28
  Speaker 3: embodies who it is that you are. And I think
• 12:31
  Speaker 3: that life happens in that way, and projects show up
• 12:35
  Speaker 3: for us when it feels right with us. And you've
• 12:38
  Speaker 3: done so much work, not only professionally, but on yourself
• 12:43
  Speaker 3: and getting to know who it is that you are
• 12:45
  Speaker 3: and what it is that you're after, and what's your
• 12:48
  Speaker 3: values and what's important to you. And so by putting
• 12:51
  Speaker 3: in that work and putting in those reps on yourself,
• 12:54
  Speaker 3: you got yourself to a place where you were prepared
• 12:56
  Speaker 3: to create the book that.
• 12:58
  Speaker 4: Was meant for you.
• 12:59
  Speaker 2: Man, That's exactly it. Yeah, Like this is the book.
• 13:03
  Speaker 2: This book embodies me now and it's who I am.
• 13:08
  Speaker 2: It's also what I'm passionate about and what I want
• 13:11
  Speaker 2: to have an impact on. But it took me personal
• 13:14
  Speaker 2: development to get there. You know, like, over the years
• 13:17
  Speaker 2: of living in New York City, we've grown, you learned
• 13:21
  Speaker 2: so much about yourself and you learn about what it
• 13:23
  Speaker 2: is you want to share, and people like, what's your goal,
• 13:25
  Speaker 2: I'm like, well, my goal is not to make like
• 13:29
  Speaker 2: straight up, it's like, I know, this book's going to
• 13:31
  Speaker 2: change people's lives, right, So become a New York Times
• 13:34
  Speaker 2: bestseller is a personal goal. But getting on a list
• 13:38
  Speaker 2: is something that helps you expand the horizons of people's
• 13:41
  Speaker 2: understanding of how they look after themselves. So the point
• 13:44
  Speaker 2: run the journey that what you're talking about was I
• 13:46
  Speaker 2: learned to put myself first, and I don't think this
• 13:49
  Speaker 2: day and age people are doing that, which means they
• 13:52
  Speaker 2: can't put anyone else around them. In the same breath
• 13:54
  Speaker 2: of Fashia, you.
• 13:55
  Speaker 3: Know what doesn't mean to you when you say perform
• 13:59
  Speaker 3: at your peace?
• 14:01
  Speaker 2: So I feel there's a couple of things to kind
• 14:04
  Speaker 2: of touch on there with respect to like potential, you know,
• 14:08
  Speaker 2: and all these things that we hear are the buzzwords
• 14:11
  Speaker 2: or not for me. To perform at your peak is
• 14:15
  Speaker 2: someone who's living up to the expectation within themselves of
• 14:18
  Speaker 2: what they can actually achieve and I you know, it's
• 14:22
  Speaker 2: like getting the reps in again. Applies to this in
• 14:24
  Speaker 2: the sense that as you do the practice, do more
• 14:28
  Speaker 2: of the work, you achieve something that you are setting
• 14:31
  Speaker 2: out to do goals. But at the same time, when
• 14:35
  Speaker 2: it comes to performance at your peak, you are doing
• 14:37
  Speaker 2: the best you can do at a given skill action
• 14:41
  Speaker 2: or step, so cooking, walking with your friends, giving them
• 14:46
  Speaker 2: uttermost attention, thinking about a problem, thinking about a project
• 14:49
  Speaker 2: you're performing, and so to be able to do that
• 14:52
  Speaker 2: is performing at your peak. To get there, you need
• 14:56
  Speaker 2: to be pretty much like one hundred percent all in
• 14:58
  Speaker 2: in that time. But also there's things around cognitive health
• 15:02
  Speaker 2: and physical health, emotional, spiritual health. We can even go
• 15:06
  Speaker 2: there that really helped you optimize your overall performance. So today,
• 15:12
  Speaker 2: where we've got so many distractions and things going on
• 15:14
  Speaker 2: outside the world that we often get stimulated by and
• 15:17
  Speaker 2: carry on our way, the idea is to bring it
• 15:21
  Speaker 2: back to you and provide opportunities for you to grow
• 15:24
  Speaker 2: within yourself to then eventually perform at your peak based
• 15:28
  Speaker 2: on applying basic fundamental skills.
• 15:30
  Speaker 3: And what I'm also understanding here is that your peak
• 15:33
  Speaker 3: can ebb and flow depending on the day. I think
• 15:36
  Speaker 3: that there's so much value in this concept of all
• 15:38
  Speaker 3: it takes is all you've got in some days what
• 15:40
  Speaker 3: you have.
• 15:41
  Speaker 4: What you've got is different than another.
• 15:45
  Speaker 3: Some days you show up and you're like, all I
• 15:47
  Speaker 3: have to offer today is this, and that's great. And
• 15:50
  Speaker 3: so it's meeting yourself with where you're at and understanding
• 15:52
  Speaker 3: that you can garner all the tools and have them
• 15:56
  Speaker 3: within your power to use at any given moment, Understanding
• 16:00
  Speaker 3: that the execution and how you use them may have
• 16:03
  Speaker 3: been flow and that's okay.
• 16:04
  Speaker 1: Yeah, Dent.
• 16:05
  Speaker 2: And like you think about the most common thing again
• 16:08
  Speaker 2: physical activity. We leading up to a boss and math
• 16:11
  Speaker 2: on or a mathon in general, you're probably dialing yourself
• 16:14
  Speaker 2: in for electrolytes and all the foods that can help
• 16:16
  Speaker 2: you get you across that line efficiently. But I would
• 16:19
  Speaker 2: dare say it like it's a Tuesday morning or Monday
• 16:22
  Speaker 2: morning and you've got to deliver a presentation or you're
• 16:25
  Speaker 2: pitching or you want it, you've got a meeting with
• 16:27
  Speaker 2: someone who could give you, like how you fueling yourself
• 16:31
  Speaker 2: to support that step. I just don't think people looking
• 16:34
  Speaker 2: at that with the same frame of mind they are
• 16:36
  Speaker 2: with their you know, actionable steps. So back to your point,
• 16:40
  Speaker 2: it does EBB and flow, and there's different things where
• 16:41
  Speaker 2: you need to perform out your peak with different types
• 16:44
  Speaker 2: of actions. I just think really honing in on looking
• 16:48
  Speaker 2: after you, whether it be through food or actionable sleep,
• 16:51
  Speaker 2: and understanding all that can be absolutely beneficial more than
• 16:55
  Speaker 2: we think.
• 16:56
  Speaker 3: All Right, so where does someone begin when it comes
• 16:59
  Speaker 3: to fuel to perform at our peak? I feel like
• 17:01
  Speaker 3: we need to break this down into maybe different categories. Right,
• 17:05
  Speaker 3: So what's the first thing that someone should be cognizant
• 17:08
  Speaker 3: of when they're really trying to get their act together
• 17:10
  Speaker 3: for optimal performance?
• 17:12
  Speaker 2: The number one thing is that you treat your body
• 17:15
  Speaker 2: as your body. And the term bo individual is so
• 17:18
  Speaker 2: apparent here because you can look at identical twins who
• 17:24
  Speaker 2: over the course of their lifetime will look physically different
• 17:27
  Speaker 2: based on the choices they make in their lifestyle. Right,
• 17:30
  Speaker 2: So we know that we've seen that even though you
• 17:33
  Speaker 2: can have the same genes, you have different lifestyle choices.
• 17:37
  Speaker 2: The foods you eat can affect the way that you
• 17:39
  Speaker 2: physically your fineotype change.
• 17:41
  Speaker 1: So what does that mean?
• 17:42
  Speaker 2: Well, the way I digesting is the way you digesting
• 17:45
  Speaker 2: is going to be different so your enzymes are going
• 17:48
  Speaker 2: to work more or less efficiently based on certain foods
• 17:51
  Speaker 2: that I'm also having. So when people try to compare
• 17:54
  Speaker 2: between each other how to eat, it's never the right
• 17:57
  Speaker 2: way to go about it. If your girlfriend can have
• 17:59
  Speaker 2: the past, but you like you want to have the
• 18:01
  Speaker 2: pastor because you see them eating it and you think
• 18:03
  Speaker 2: that's the best way to go about it, you're probably
• 18:05
  Speaker 2: not taking into account your body. So the way we
• 18:08
  Speaker 2: measure this, the most easy way is how you feel,
• 18:12
  Speaker 2: very subjective, hard to quantify. Then you've got things like
• 18:16
  Speaker 2: physical things like you can actually look at your stool
• 18:18
  Speaker 2: and it's something called the Bristol stool chart to see
• 18:20
  Speaker 2: that there's a range between one and seven different shapes.
• 18:24
  Speaker 2: You can have the really really like wet, which is
• 18:26
  Speaker 2: not good. Then you have the super super hard, which
• 18:28
  Speaker 2: is also not good. You want something that's like in
• 18:30
  Speaker 2: the middle. And so also you can talk about your regularity.
• 18:34
  Speaker 2: And these are great ways for us to understand if
• 18:36
  Speaker 2: we're taking into account out by individuality.
• 18:38
  Speaker 1: I think I've used this before.
• 18:40
  Speaker 2: With you, mate, But you know, chickpeas are so often
• 18:43
  Speaker 2: deemed a great, you know ingredient, and they are for
• 18:47
  Speaker 2: the majority of time. But I'm sure there's people out
• 18:49
  Speaker 2: there who smash hummus because it's amazing, and they wake
• 18:53
  Speaker 2: up next day or they even thirty minutes after having
• 18:55
  Speaker 2: the hummers with bread, they just don't feel good. And
• 18:57
  Speaker 2: it's like, unfortunately, some people don't have of the enzymes
• 19:01
  Speaker 2: to break down those legg hmes. So again you've got
• 19:03
  Speaker 2: to take that into account. So you've got all those
• 19:06
  Speaker 2: subjective means you do have the objective with the viewership
• 19:09
  Speaker 2: of like how you stool is, then you can go
• 19:11
  Speaker 2: into eventually, like you know, deficiencies and understand where you're
• 19:14
  Speaker 2: deficient by getting tests done such as we hone and
• 19:17
  Speaker 2: things like that.
• 19:19
  Speaker 1: But that's the.
• 19:20
  Speaker 2: Number one thing. Number one thing, more than anything, is
• 19:22
  Speaker 2: to treat yourself individually. Listen to your body and don't
• 19:26
  Speaker 2: just do things because other people are doing that. Number
• 19:28
  Speaker 2: two cut out refined sugars. I know that sounds so simple.
• 19:34
  Speaker 3: He's looking at a can of diet coke I have
• 19:35
  Speaker 3: on the desk right now, but i'd diet there's no sugar.
• 19:41
  Speaker 1: Yeah.
• 19:42
  Speaker 2: Look, I'm not going to go into I'm not going
• 19:44
  Speaker 2: to go into this. Look the number one, the number one.
• 19:49
  Speaker 2: This is your advice Hey, I've already been through your fridge.
• 19:52
  Speaker 2: I just I totally nerd it out of it.
• 19:54
  Speaker 4: It's true.
• 19:55
  Speaker 2: So number two is cutut refined sugars. But I'm telling
• 19:57
  Speaker 2: you right now is not something everyone's oh yeah, well,
• 19:59
  Speaker 2: I just it's like, oh my god, newsflash. New York
• 20:02
  Speaker 2: Times front page Dan Jurchill says to do no sugar,
• 20:06
  Speaker 2: like everyone knows that, right. But definitely I've seen how
• 20:09
  Speaker 2: important cutting out refined sugars is so least removers much
• 20:14
  Speaker 2: that you can. The third one is providing the biggest
• 20:17
  Speaker 2: one in my opinion. We have this argument that we
• 20:20
  Speaker 2: used to anyway around plant based versus meat eaters, and
• 20:24
  Speaker 2: it was like to and fro. You'd have like all
• 20:26
  Speaker 2: these heads of their respective call it arguments going back
• 20:31
  Speaker 2: and forth to and Chris TikTok and podcasts, etc. But
• 20:34
  Speaker 2: if you look at all the research in the papers,
• 20:35
  Speaker 2: number one actually biggest adjustment was if you are someone
• 20:41
  Speaker 2: whether or not you're eating meat or not eating meat,
• 20:45
  Speaker 2: the biggest differentiator in our health is and performance is
• 20:49
  Speaker 2: how much plants you are getting. So if you're a
• 20:51
  Speaker 2: media to having no plants, it's really bad. But if
• 20:55
  Speaker 2: you're a media to having plants. You know, it's especially
• 20:58
  Speaker 2: a diversity of plant that's got such a big impact
• 21:01
  Speaker 2: on your support. And the reason for this is we
• 21:04
  Speaker 2: look at the macronutrient profile. I'll talk about this in
• 21:06
  Speaker 2: the book, and I bring up this thing called the
• 21:08
  Speaker 2: fifth macronutrient. Do you know what the three macronutrients are?
• 21:11
  Speaker 1: I know that's you got it?
• 21:13
  Speaker 4: Craves, fat and protein.
• 21:14
  Speaker 1: Nice. Do you know what the fourth is? Now? Water?
• 21:17
  Speaker 4: Oh?
• 21:18
  Speaker 2: And they sometimes say alcohol too, but I've said the
• 21:21
  Speaker 2: fifth one is actually the cohort of the micronutrients. The
• 21:25
  Speaker 2: reason why I said that is because macro is sexy,
• 21:29
  Speaker 2: really easy to read a packet and see protein, fats
• 21:31
  Speaker 2: and carbs. We've got this dogmatic approach like numbers, how
• 21:34
  Speaker 2: many calories am I having? Am I a death deficit?
• 21:37
  Speaker 1: You know?
• 21:37
  Speaker 2: All these kind of things. Am I getting enough protein today?
• 21:39
  Speaker 2: And we know protein is such a more amazingly sexy topic.
• 21:42
  Speaker 2: How much proteins they got on a maket on that package.
• 21:45
  Speaker 2: But we don't talk about is like you know the
• 21:47
  Speaker 2: understanding of magnesium and potassium and iron like iron and
• 21:51
  Speaker 2: women is so a man obviously, but particularly in women
• 21:55
  Speaker 2: with their metro cycle, like you have to be so
• 21:58
  Speaker 2: swisched on of how how much iron you're having. And
• 22:01
  Speaker 2: it's not just the amount of iron you're having, but
• 22:03
  Speaker 2: how much you're absorbing. And that's where green leafy vegetables
• 22:07
  Speaker 2: are so important for your performance because you can take
• 22:10
  Speaker 2: on all the salmon you want and all the meats
• 22:12
  Speaker 2: and things like that that have the iron, but if
• 22:14
  Speaker 2: you're not having the calcium fight them and c all
• 22:17
  Speaker 2: those kind of things to support, you're not going to
• 22:19
  Speaker 2: have the ability to actually withdraw and use it. So
• 22:22
  Speaker 2: that's why I say, although it's good to have your proteins, fats,
• 22:25
  Speaker 2: and carbs, if you don't have the fifth magnutrient, which
• 22:28
  Speaker 2: is your veggies, you are not getting the support and
• 22:30
  Speaker 2: they're just kind of like, for lack of a better
• 22:32
  Speaker 2: way of putting this together, floating around. It's just not
• 22:34
  Speaker 2: being utilized. Right Three cap number one by the individuality.
• 22:39
  Speaker 2: Number two, cut it refined sugar. Number three, eat more plants.
• 22:42
  Speaker 3: Okay, pretty simple, Pretty simple. First thing to touch on.
• 22:46
  Speaker 3: Lots of things to double click on here. The first
• 22:48
  Speaker 3: thing refined sugars. For someone who struggles cutting out refined
• 22:51
  Speaker 3: sugars from their diet, how do you recommend that they begin.
• 22:54
  Speaker 3: What's a small step that they can take toward accomplishing that.
• 22:58
  Speaker 1: Yeah, so this is a good point.
• 23:00
  Speaker 2: The first one is adjusting to like maybe more natural sugars,
• 23:03
  Speaker 2: so honeys and maple syrups, you know if you can.
• 23:06
  Speaker 1: The reason why I say this is if you look
• 23:08
  Speaker 1: at like if you look at our.
• 23:11
  Speaker 2: Intakers, Like in the American society, a lot of people
• 23:13
  Speaker 2: just adding sugars to their day even though it's already
• 23:16
  Speaker 2: sugars in the existing meals are about to have so
• 23:19
  Speaker 2: like you know, not a lot of people are like
• 23:20
  Speaker 2: me and are snobbishing about their coffee as a naussy
• 23:23
  Speaker 2: and can have like the understanding of why we want
• 23:26
  Speaker 2: black coffee, they need to have a sweetener in it,
• 23:28
  Speaker 2: so like go for a honey or a maple syrup,
• 23:32
  Speaker 2: a little dash of that instead of having you know.
• 23:34
  Speaker 1: Table sugar.
• 23:35
  Speaker 2: Right, it still has a spike, but it's still got
• 23:37
  Speaker 2: some trade minerals in it that can support other things,
• 23:40
  Speaker 2: if that makes sense.
• 23:41
  Speaker 1: Yeah, So number one cut that part out and adjust.
• 23:44
  Speaker 2: Number two is I would work on the ability to
• 23:46
  Speaker 2: kind of understand what your vices are, and I get
• 23:50
  Speaker 2: the reps in progressively work and wean your way off
• 23:54
  Speaker 2: to understand how much you're actually taking on the what
• 23:56
  Speaker 2: you actually need. If you're having cereal for breakfast or nola,
• 24:00
  Speaker 2: there's only that much sugar in there. Plus if you
• 24:02
  Speaker 2: add more sugar to your coffee and then you have
• 24:05
  Speaker 2: you know, say a snack barbs you got sugar, you
• 24:07
  Speaker 2: can start to see it's done.
• 24:08
  Speaker 1: Add up really simple.
• 24:10
  Speaker 2: So I just say, progressively, start to wean off package
• 24:13
  Speaker 2: foods as best possible to and enjoy plenty of fruit.
• 24:15
  Speaker 1: I love my berries.
• 24:17
  Speaker 3: Yeah, yeah, I've been doing frozen grebes at the end
• 24:19
  Speaker 3: of the day because I definitely have like a dessert virce.
• 24:23
  Speaker 3: So I'm trying to wean off of my YAsO, Greek
• 24:27
  Speaker 3: yogurt bars, yeshivor of frozen grapes. These are my These
• 24:31
  Speaker 3: are the things I'm leaning into the diet coke, which
• 24:33
  Speaker 3: you don't like, and then yeah, so Greek yogurt bars.
• 24:35
  Speaker 1: What else do you see?
• 24:37
  Speaker 2: Is like even just in general, because we talk about
• 24:39
  Speaker 2: this and you must talk about your friends.
• 24:41
  Speaker 1: It's like I'm not saying don't ever. I still go
• 24:44
  Speaker 1: and have chocolate totally totally, but I'm not saying don't
• 24:46
  Speaker 1: have it.
• 24:46
  Speaker 2: Yeah, I'm just being alert and understanding of like there's
• 24:50
  Speaker 2: there's simple tips.
• 24:51
  Speaker 1: Or our headspace.
• 24:53
  Speaker 2: It's like, well, it's all about you actually putting in
• 24:57
  Speaker 2: the work, which means do you care enough about yourself
• 24:59
  Speaker 2: to actually make the change. And that's not me saying well, dance,
• 25:02
  Speaker 2: give me an ultimatum. It's like no, just honest, Like
• 25:04
  Speaker 2: if you if you're someone who wants to cut out
• 25:07
  Speaker 2: refined sugar, I can tell you all the tips and
• 25:10
  Speaker 2: tricks here in the day. You're the one is gonna
• 25:12
  Speaker 2: have to do it and until it's Unfortunately, is the
• 25:16
  Speaker 2: thing about a gain repsin in food. It's like gain
• 25:19
  Speaker 2: the repsin is so apparent because you don't see it immediately.
• 25:23
  Speaker 2: It's something that does take you know, even years to
• 25:27
  Speaker 2: either come to fruition of how important cutting out something
• 25:30
  Speaker 2: like refined t can be. You know, can delay or
• 25:33
  Speaker 2: imprevent the onset of so many problematic diseases. So it's
• 25:38
  Speaker 2: not the unfortunate situation where you get a like or
• 25:42
  Speaker 2: a comment that gives you affirmation of how you're doing
• 25:44
  Speaker 2: straight away.
• 25:45
  Speaker 1: You have to be put the dedication in.
• 25:47
  Speaker 3: And this comes full circle with the importance of a
• 25:50
  Speaker 3: why right. I always say that where there's a why,
• 25:52
  Speaker 3: there's a way, and when you have a firm idea
• 25:55
  Speaker 3: of what it is that your goals are and why
• 25:57
  Speaker 3: it is that you want to be cognizant of what
• 25:59
  Speaker 3: you're putting into your body, then it'll be a little
• 26:03
  Speaker 3: bit easier to make these choices, albeit small, to get
• 26:07
  Speaker 3: you to that point. So for me, I'll give you
• 26:09
  Speaker 3: an example from when I was back in college. I
• 26:12
  Speaker 3: was on a major weight loss journey, and I had
• 26:15
  Speaker 3: been until I started on this journey, probably eating ice
• 26:19
  Speaker 3: cream at least once a day at some point in
• 26:22
  Speaker 3: my dining in college. And so I made the decision
• 26:25
  Speaker 3: that instead of eating ice cream once a day, I
• 26:29
  Speaker 3: when I was losing weight, was using weight Watchers, and
• 26:31
  Speaker 3: after I wait in at wheat Watchers every week, I
• 26:33
  Speaker 3: would go to the drive through get myself a black
• 26:36
  Speaker 3: ice coffee and a glaze stick donut. And that was
• 26:39
  Speaker 3: like when I had my sugar exciting moment. And that's
• 26:42
  Speaker 3: not to say that there wasn't sugar dispersed in other
• 26:44
  Speaker 3: moments throughout my week, but I just made the conscious
• 26:47
  Speaker 3: decision that I was not going to have ice cream
• 26:49
  Speaker 3: every day anymore because my goals were bigger than that.
• 26:52
  Speaker 1: That's it. You made a point to take care. You
• 26:55
  Speaker 1: put yourself first.
• 26:56
  Speaker 2: Yeah, but you're also realistic because you need to look
• 26:59
  Speaker 2: after yourself the whole. This is the rest of your life.
• 27:01
  Speaker 2: We're talking about your life. So you want to enjoy
• 27:04
  Speaker 2: things and yeah, like that's that's all we're saying. Is
• 27:08
  Speaker 2: like finding ways to motivate you for the longevity of
• 27:12
  Speaker 2: your entire life so you can perform and do the
• 27:14
  Speaker 2: things you want to be doing. And you know, there's
• 27:16
  Speaker 2: nothing worse than having no energy to look after your
• 27:19
  Speaker 2: kids or like not being able to you're pushing for
• 27:22
  Speaker 2: things at work, but you don't have the bird to
• 27:24
  Speaker 2: do get off the couch because you're just so tired
• 27:26
  Speaker 2: because you're not sleeping, you're you know, not looking after yourself.
• 27:30
  Speaker 2: And I'd also say it's like I think, for me,
• 27:33
  Speaker 2: what and this is not a guy thing, but a
• 27:36
  Speaker 2: lot of guys like to understand, say building lean, muscle
• 27:40
  Speaker 2: and get big, so they follow a numbers spectrum. And
• 27:43
  Speaker 2: I think numbers are really good, but they can also
• 27:45
  Speaker 2: be detrimental in our headspace. So you know, either be
• 27:48
  Speaker 2: jumping on the scale or and looking at a number
• 27:51
  Speaker 2: to determine how healthy we are. That's not what it
• 27:53
  Speaker 2: should be. It's to be like how you feel is
• 27:56
  Speaker 2: so much more important. I will say, I understand your
• 28:00
  Speaker 2: macronutrient including the fifth macronutrient profile is important. So understanding
• 28:04
  Speaker 2: your deficiencies is just as important to understand how you're tracking.
• 28:07
  Speaker 2: So you know, like I'm right now, I'm doing a
• 28:10
  Speaker 2: new program for high rocks, but coming from a marathon,
• 28:13
  Speaker 2: I need to put on muscle, so I am tracking
• 28:16
  Speaker 2: more recently how much I'm eating to make sure I'm
• 28:19
  Speaker 2: working towards my goals.
• 28:21
  Speaker 1: Because I you know, I.
• 28:22
  Speaker 2: Don't have a I didn't have a huge eating disorder,
• 28:25
  Speaker 2: but I had that what they do refer to as
• 28:27
  Speaker 2: an eating disorder when I was a young, young male,
• 28:30
  Speaker 2: when all I do is hit the gym, and I
• 28:31
  Speaker 2: was conscious of what I was eating to the point
• 28:33
  Speaker 2: that I didn't go out to eat at nighttime because
• 28:35
  Speaker 2: I was concerned about what would be putting in my body.
• 28:38
  Speaker 2: And I wouldn't enjoy a time with my friends because
• 28:40
  Speaker 2: of that. So that that is an eating disorder, and
• 28:42
  Speaker 2: so that's very common these days, and particularly in young men.
• 28:46
  Speaker 2: Like they say, women are the ones that I have
• 28:48
  Speaker 2: in disorders and that's probably more obvious because people are
• 28:50
  Speaker 2: more in tune whereas guys aren't so vocal about it.
• 28:54
  Speaker 2: But trying to take away that concept that numbers can
• 28:57
  Speaker 2: guide you, but they're not the be all.
• 28:59
  Speaker 4: End all, definitely.
• 29:00
  Speaker 3: And for those that don't know, can you just give
• 29:03
  Speaker 3: a quick explainer on what hierroarx is?
• 29:05
  Speaker 1: Yeah, for sure.
• 29:06
  Speaker 2: So high rox is a essentially a circuit style competition
• 29:11
  Speaker 2: where it's eight kilometers broken up into one kilometer interval
• 29:14
  Speaker 2: efforts followed by corresponding with eight discipline So there's eight disciplines,
• 29:19
  Speaker 2: eight kilometer efforts, eight one klmeter efforts. And it's really
• 29:22
  Speaker 2: exciting because Censor, the company I work with, we just
• 29:25
  Speaker 2: Chris Hamsworth Fitness company. We just became the equipment partner,
• 29:28
  Speaker 2: so I do a lot of work with them. But
• 29:29
  Speaker 2: it's a sick competition. It's like anyone can get off
• 29:32
  Speaker 2: the couch and do this, and you can also be.
• 29:36
  Speaker 1: An elite right and do it. It's really really exciting.
• 29:39
  Speaker 4: I like how it's broken up.
• 29:40
  Speaker 3: It reminds me a little bit of like old school
• 29:43
  Speaker 3: what I would do on like my cardiocentric CrossFit is.
• 29:47
  Speaker 1: That's honestly it back in the day you don't do
• 29:50
  Speaker 1: it anymore.
• 29:51
  Speaker 4: I haven't. I haven't done CrossFit and sometime.
• 29:54
  Speaker 3: But I am really getting back into Olympic weight lifting,
• 29:56
  Speaker 3: which is fun.
• 29:57
  Speaker 1: Let's see, what are you actually curious?
• 29:58
  Speaker 2: Like, after your Olympic lifting, where's your what's the first
• 30:01
  Speaker 2: thing you need to do afterwards?
• 30:03
  Speaker 1: Like? First thing you'll you'll you want to do?
• 30:05
  Speaker 3: The first thing I want to do? Well, the first
• 30:07
  Speaker 3: thing I do is when I'm done at the gym,
• 30:09
  Speaker 3: I run home and then I make a smoothie.
• 30:12
  Speaker 2: Do you want to make the smoothie or do you
• 30:13
  Speaker 2: think you need to make this mooviie.
• 30:15
  Speaker 4: I think it's a little bit of both.
• 30:16
  Speaker 3: I think it's important for me to make the smoothie,
• 30:18
  Speaker 3: and I also look forward to the smoothie.
• 30:20
  Speaker 4: There's a like a smoothie.
• 30:22
  Speaker 3: Bar in the gym that I specifically have trained myself
• 30:26
  Speaker 3: not to go to because it would be so much
• 30:28
  Speaker 3: easier to get there smoothie. But then I walk home
• 30:31
  Speaker 3: with this smoothe when I'd rather just like get that
• 30:33
  Speaker 3: quick mile, be back and get my day started. So
• 30:37
  Speaker 3: for me, now I have gotten back into a smoothie routine,
• 30:40
  Speaker 3: which I haven't been in years.
• 30:42
  Speaker 4: But I enjoy it.
• 30:43
  Speaker 1: I really appreciate your intentionality with everything, dude.
• 30:46
  Speaker 3: The intentionality behind that is a it costs so much
• 30:49
  Speaker 3: more money to buy the smoothie at the gym, although like,
• 30:51
  Speaker 3: there will be a time and a place where I'm
• 30:53
  Speaker 3: like today, I'm treating myself to a smoothie, especially when
• 30:55
  Speaker 3: I don't have somewhere to go. So if I'm going
• 30:57
  Speaker 3: to the gym on maybe a Sunday, that's a smoothie
• 30:59
  Speaker 3: opera coortunity versus the one that I like make myself
• 31:02
  Speaker 3: when I come home. But also I like seeing what's
• 31:05
  Speaker 3: actually going in. And although I totally respect and appreciate
• 31:10
  Speaker 3: and I'm sure that they're dialed into they're putting into
• 31:14
  Speaker 3: this movie what they say they're putting into this movie,
• 31:16
  Speaker 3: I just I like to do it myself.
• 31:18
  Speaker 1: Absolutely. Yeah.
• 31:19
  Speaker 2: I also, yeah, just being able to put your own
• 31:22
  Speaker 2: ingredients in Yeah, it's empowering. But I will say a
• 31:25
  Speaker 2: lot of people tell me like, yeah, but there's so
• 31:27
  Speaker 2: many ingredients, and like, okay, cool, So.
• 31:28
  Speaker 1: I can with the hack you raise this.
• 31:30
  Speaker 4: I'm ready for the hack.
• 31:30
  Speaker 2: So I go buy a bunch of what we call
• 31:34
  Speaker 2: essentially plant containers, which are two cups we use them
• 31:37
  Speaker 2: at the restaurant to store, you know, ingredients, So you
• 31:41
  Speaker 2: get a bunch of those, and what you do is
• 31:43
  Speaker 2: you put all your ingredients bar the milk into them.
• 31:47
  Speaker 2: So say you make at the start of the week
• 31:49
  Speaker 2: and you want to have your five days of smoothies
• 31:51
  Speaker 2: be five smoothies, so you make five of these cork
• 31:54
  Speaker 2: these plant containers and it could be like banana, blueberries,
• 31:57
  Speaker 2: you spinach, you know whatever other the greens put in there,
• 32:00
  Speaker 2: and then you just go straight to get home and
• 32:03
  Speaker 2: you simply come out of the freezer, put those in,
• 32:05
  Speaker 2: maybe add your mix of seeds and nuts, and then
• 32:08
  Speaker 2: your milk and if protein's there as well. So instead
• 32:10
  Speaker 2: of having to undo every single thing, you save so
• 32:13
  Speaker 2: much more time by one day of the week putting
• 32:16
  Speaker 2: them all into your plant containers.
• 32:18
  Speaker 3: And it's better when the fruits are frozen. The smoothie
• 32:21
  Speaker 3: consistency is better. Can we also just like, okay, you
• 32:25
  Speaker 3: kind of just broke it down, but like on a
• 32:27
  Speaker 3: really granular level, let's break down if you're having a smoothie,
• 32:33
  Speaker 3: and I know it will differ based on maybe what
• 32:36
  Speaker 3: you're doing before you have the smoothie, but say someone's
• 32:39
  Speaker 3: doing a workout of some sort, they come home, They're like,
• 32:41
  Speaker 3: I want to have a smoothie because I know I
• 32:43
  Speaker 3: should be getting in my carbs, my healthy fats, my proteins.
• 32:46
  Speaker 4: Talk to me about what goes in an ideal smoothie.
• 32:49
  Speaker 2: Yeah, So again depending on everyone's goals and orientation. But
• 32:53
  Speaker 2: we'll just say, for like a foundational just energy.
• 32:55
  Speaker 4: Yeah.
• 32:56
  Speaker 2: You know, all macro nutrients, all macronutrians are essential. So
• 33:00
  Speaker 2: you do want certain things coming out of a workout.
• 33:04
  Speaker 2: You probably want to have less fat because fat can
• 33:07
  Speaker 2: slow down your digestion process. So you know, for me,
• 33:11
  Speaker 2: for example, when I finish your workout, I'm trying to
• 33:13
  Speaker 2: get carbs and protein into my body. If I am
• 33:17
  Speaker 2: having fats let down that digestion process, it's going to
• 33:19
  Speaker 2: affect the speed in which my body can utilize those
• 33:22
  Speaker 2: macronutrients of carbs and protein. So what I mean by
• 33:25
  Speaker 2: that is I probably restrict the amount of nut butters
• 33:28
  Speaker 2: that I have because obviously it's you know, consistency.
• 33:31
  Speaker 1: Of fat and their same with avocado.
• 33:33
  Speaker 2: I'd prefer to have that before a workout, although not
• 33:35
  Speaker 2: too heavy as well, given the fact that people can't
• 33:39
  Speaker 2: consume fat. And then if they're doing a big metcon
• 33:42
  Speaker 2: affect their ability to sit in their stomach, so post
• 33:45
  Speaker 2: workout ideally, so I'd sit around like fifty grams of carbohydrates.
• 33:51
  Speaker 1: Reason for this is pretty simple. A body can store sixty.
• 33:55
  Speaker 2: Grams of certain forms of glucose and then an additional
• 34:00
  Speaker 2: you know, thirty of fuctos. So you're like looking at
• 34:02
  Speaker 2: ninety is what you can maximize per hour right at
• 34:05
  Speaker 2: the time. So they used to just be thinking sixty
• 34:08
  Speaker 2: was enough, and then we realized there was another thirty
• 34:11
  Speaker 2: of a different type of you know, I guess in
• 34:14
  Speaker 2: this case sugar can kind of un unlock. But I'd
• 34:17
  Speaker 2: say for the majority of people coming out of a
• 34:19
  Speaker 2: workout male female, fifty to sixty grams is sufficient. If
• 34:23
  Speaker 2: someone who's doing a serious workout, you want to go
• 34:26
  Speaker 2: to the upper echelon of like ninety you know, protein wise,
• 34:29
  Speaker 2: I'd say around thirty to forty grams realistic, and then
• 34:33
  Speaker 2: you know, you want to minimize your fat to like
• 34:35
  Speaker 2: no more in my opinion of like five grams.
• 34:38
  Speaker 4: Gotcha, And from like a visual POV.
• 34:41
  Speaker 3: If we're talking about using fruit as that carbohydrates finishes
• 34:45
  Speaker 3: that carbohydrate, we're talking about like a cup, right.
• 34:48
  Speaker 2: Yeah, one hundred yeah, Like if you were to feel
• 34:51
  Speaker 2: one of those pint containers, it's you know, you should
• 34:54
  Speaker 2: see if you looked at it from the side on
• 34:56
  Speaker 2: one third of it free.
• 34:57
  Speaker 1: So let's say a bit over a cup, I mean green.
• 35:05
  Speaker 3: Taking a break from today's episode to give some love
• 35:08
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• 35:13
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• 35:19
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• 35:26
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• 35:43
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• 35:45
  Speaker 3: Obviously, I say that knowing that there are so much
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• 35:50
  Speaker 3: West Coast, but the thought and the sentiment behind this
• 35:53
  Speaker 3: project really is truly appreciated. Now, they do have a
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• 36:27
  Speaker 3: other thing I wanted to double click on from before
• 36:30
  Speaker 3: was you said a really beautiful term which I think
• 36:33
  Speaker 3: we should elaborate on, and that is a diversity of plants.
• 36:37
  Speaker 3: What does it mean to have a diversity of plants
• 36:39
  Speaker 3: in your diet and what should that look like.
• 36:42
  Speaker 2: Yeah, so there's two things to kind of note here.
• 36:44
  Speaker 2: One's like more exciting to me because of a chef.
• 36:46
  Speaker 2: The other side of it is more inciting just for
• 36:48
  Speaker 2: people who are in the science space.
• 36:50
  Speaker 1: But colors have a relationship.
• 36:54
  Speaker 2: Colors in food have a relationship with obviously pigments, and
• 36:58
  Speaker 2: pigmentation themselves has a relationship with nutritional value. So certain
• 37:03
  Speaker 2: colors have certain types of micronutrients that respond to certain
• 37:07
  Speaker 2: receptors in our body. Similarly, though, certain types of colors
• 37:11
  Speaker 2: and the more dense they are, have more flavor. So
• 37:14
  Speaker 2: for me, that's why the flavor is exciting. What's important
• 37:17
  Speaker 2: to understand is if you're only getting one type of color,
• 37:20
  Speaker 2: you're only getting one type of micronutrient. So if you're
• 37:23
  Speaker 2: only getting if you smashed beet roots all week, it's
• 37:27
  Speaker 2: not a good thing. People like say, you know, having
• 37:30
  Speaker 2: chocolates too much bad for you. It is having too
• 37:32
  Speaker 2: much beech. It would be bad for you too. Not
• 37:34
  Speaker 2: only will your bathroom look like it's been painted purple everywhere,
• 37:38
  Speaker 2: but you're just not getting enough of the diversity. Now,
• 37:41
  Speaker 2: the reason for this is important. If you have a
• 37:44
  Speaker 2: diversity of plants, you are helping support a diversity of
• 37:49
  Speaker 2: microbes within you. Now, Doctor b talks about the importance
• 37:52
  Speaker 2: of diversity in the microbiome. So you know, for every
• 37:56
  Speaker 2: form of microbiome there's a specific dietary fiber that helps
• 38:00
  Speaker 2: look after it for it's consume to then create what's
• 38:03
  Speaker 2: called a post biotic. So, simply put, if you have
• 38:06
  Speaker 2: a variety of plants, you are eating a variety of
• 38:11
  Speaker 2: micro nutrients, which means you are feeding a variety of
• 38:15
  Speaker 2: your microbiome. And I love avengers. I also love sporting analogies.
• 38:23
  Speaker 2: But Tom Brady is the goat, right, But if I
• 38:26
  Speaker 2: only fed my body enough to create Tom Brady's his
• 38:30
  Speaker 2: offensive line would not allow him to be awesome because
• 38:33
  Speaker 2: he can't block, you know. So my point is you
• 38:36
  Speaker 2: want to make sure you get a full team to
• 38:38
  Speaker 2: look after your insights. And that is where having a
• 38:40
  Speaker 2: variety of greens, yellows, reds, even blues is so important.
• 38:46
  Speaker 2: So then you can talk about the function. So the
• 38:47
  Speaker 2: post body function has a lot to do with the
• 38:50
  Speaker 2: connection between your gut and the brain directly through something
• 38:55
  Speaker 2: called the vagus nerve. And I won't go into too
• 38:59
  Speaker 2: detail on this simply put. Just know that if you're
• 39:02
  Speaker 2: involving your brain in anything, it is the central area
• 39:08
  Speaker 2: for cognition and so many other aspects. So to look
• 39:11
  Speaker 2: after our performance, you have to look after your second brain,
• 39:15
  Speaker 2: which is the gut connected to your first brain, the brain,
• 39:18
  Speaker 2: And a lot of that is to do by eating
• 39:20
  Speaker 2: enough plants and a variety of that.
• 39:23
  Speaker 4: We love it. We love plants.
• 39:24
  Speaker 1: We do love plants. Are you getting enough plants?
• 39:26
  Speaker 4: I hope I'm getting enough plants. I like plants.
• 39:28
  Speaker 3: Okay, I mean between in the morning I'm doing well,
• 39:32
  Speaker 3: not plants, but in the morning, well, yes, plants. I'm
• 39:34
  Speaker 3: doing some fruits and usually some sort of an omelet
• 39:38
  Speaker 3: with like different veggies in it. Lunch is always some
• 39:40
  Speaker 3: sort of a salad with like some sort of a
• 39:42
  Speaker 3: protein in it. I'm like a big and then of
• 39:45
  Speaker 3: course that's smoothie after I go to the gym. So
• 39:47
  Speaker 3: I'm always finding a way to mix plants into the mix.
• 39:49
  Speaker 3: Yes see, yeah, that should be thanks dude. Noah, we're
• 39:53
  Speaker 3: working on it beyond the things that you've mentioned here,
• 39:57
  Speaker 3: knowing specifically what's good for you in your body, next
• 40:00
  Speaker 3: thing refined sugars, and also making sure that you're getting
• 40:03
  Speaker 3: in enough plants. I want to also touch on the
• 40:07
  Speaker 3: importance of hydration when it comes to eating like a
• 40:10
  Speaker 3: legend aka also drinking like a legend. Why is it
• 40:14
  Speaker 3: important that we also center around hydration when we're thinking
• 40:18
  Speaker 3: about performing optimally.
• 40:20
  Speaker 2: Yeah. So particularly, I'd say electrolytes are having that moment
• 40:24
  Speaker 2: a lot of it to the fact that running so cool.
• 40:27
  Speaker 2: And I will have a caveat in saying, like when
• 40:30
  Speaker 2: I say we don't consume enough sodium in our day,
• 40:33
  Speaker 2: I will say that is with those people who are
• 40:37
  Speaker 2: not consuming prepared packaged foods. Recently, as a New York
• 40:42
  Speaker 2: Times article talked about sodium and it gave you like
• 40:45
  Speaker 2: a quiz like ten part quiz and a look at
• 40:47
  Speaker 2: two different types of meals and I asked you which
• 40:51
  Speaker 2: one had more sodiuminim and you'd be surprised about, like
• 40:54
  Speaker 2: particular those with packaged foods how much sodiumus in them.
• 40:57
  Speaker 2: But if you are not consuming packaged foods, you'll be
• 41:02
  Speaker 2: some and you're doing a lot of particularly long endurance efforts,
• 41:05
  Speaker 2: you'll need to consume electrolytes on top of the hydration now,
• 41:09
  Speaker 2: because a two percent dehydration or two percent just two
• 41:13
  Speaker 2: percent dehydration will lead to a detriment in your performance
• 41:16
  Speaker 2: cognitively and physically. So you know, probably talking specifically around
• 41:22
  Speaker 2: running right now, or just any endurance effort. We sweat
• 41:26
  Speaker 2: and we lose anywhere between three point fifty to seven
• 41:29
  Speaker 2: hundred milligrams or cera and in per hour of work.
• 41:32
  Speaker 1: I'm a heavy sweater, me too, Yeah, dude.
• 41:35
  Speaker 4: And I'm a heavy salt sweater.
• 41:36
  Speaker 1: There you go.
• 41:37
  Speaker 3: Yeah, I've had like my sweat analyzed before and I'm
• 41:40
  Speaker 3: like a very salty sweater.
• 41:41
  Speaker 2: So you can get as you've just noted, you can
• 41:44
  Speaker 2: get sweat tested to get you a quantitative understanding of use.
• 41:47
  Speaker 2: That's one way you can do this if you don't
• 41:49
  Speaker 2: want to go that, but you know you've noted.
• 41:51
  Speaker 3: I think Geid has at home sweat test kits as well,
• 41:55
  Speaker 3: Like I don't think that you need to go to
• 41:57
  Speaker 3: a lab, Like I don't want people listening to this
• 41:59
  Speaker 3: to be like, how the hell is someone like me
• 42:01
  Speaker 3: gonna get sweat test? Said, Yeah, I'm pretty sure you
• 42:03
  Speaker 3: can literally google one on Amazon.
• 42:05
  Speaker 1: Cool.
• 42:05
  Speaker 4: Yeah, well there you got fun fact.
• 42:07
  Speaker 2: Fun fact. So you know, you can obviously get quantitatively tested,
• 42:10
  Speaker 2: but then you can know what spectrum you want. And
• 42:13
  Speaker 2: for me, it's like, I know I sweat so much,
• 42:16
  Speaker 2: so I need to consume seven hundred milligrams of sodium
• 42:20
  Speaker 2: per hour of work that put in. So I did
• 42:22
  Speaker 2: an hour and a half workout this morning. So just
• 42:25
  Speaker 2: for me to maintain that, I probably have to have
• 42:26
  Speaker 2: around one point two, you know, twelve hundred milligrams of
• 42:30
  Speaker 2: sodium and or electrolytes in general, because I don't want
• 42:34
  Speaker 2: to detriment I don't want to detriment my performance. So
• 42:37
  Speaker 2: important to do so, like we hear about the importance
• 42:40
  Speaker 2: of fluid for you know, our skin, our hair, you know,
• 42:44
  Speaker 2: going back to it, like we've got to remember that
• 42:46
  Speaker 2: it's for everything we talk about performance, cognitive and physical,
• 42:50
  Speaker 2: and so you know, if you're not taking one of
• 42:52
  Speaker 2: those amazing Stanley cups, have you got a Stanley cup?
• 42:55
  Speaker 4: A Stanley cup?
• 42:56
  Speaker 1: Have you not got a Stanley Cup? Oh?
• 42:58
  Speaker 4: Oh, I'm not like, I'm sorry.
• 42:59
  Speaker 3: I I literally heard you say that, Dan, and I
• 43:02
  Speaker 3: thought you were asking me if I had like a
• 43:05
  Speaker 3: hockey Stanley cup, And I was like, I am unsure
• 43:08
  Speaker 3: why I would have the Stanley actually my apartment, but
• 43:11
  Speaker 3: you're asking me if I have the Stanley like TikTok cup,
• 43:15
  Speaker 3: like the drinking cup.
• 43:16
  Speaker 4: No, I don't you know why?
• 43:17
  Speaker 3: Because I drink out of this fellow like refillable bottle.
• 43:22
  Speaker 3: It looks so much more sleek to me, and like
• 43:25
  Speaker 3: I just couldn't.
• 43:26
  Speaker 4: It's so big.
• 43:27
  Speaker 3: I work out hard enough, Like why do I need
• 43:29
  Speaker 3: to work out carrying my bottle around my apartment?
• 43:31
  Speaker 1: Is? It is obnoxiously lost?
• 43:33
  Speaker 4: It's so big.
• 43:34
  Speaker 3: I mean appreciation and no hate to the Stanley girlies.
• 43:37
  Speaker 3: I respect your hydration hustle. Sorry, I was very confused
• 43:42
  Speaker 3: there for a moment.
• 43:43
  Speaker 1: I you know, it's funny. I said the same thing
• 43:45
  Speaker 1: to my mate.
• 43:45
  Speaker 2: He lives in Brooklyn and he's like, no, I would
• 43:48
  Speaker 2: have had the actual Stanley cup at my place.
• 43:50
  Speaker 4: Oh wow, and he's super humble.
• 43:52
  Speaker 2: Mine.
• 43:53
  Speaker 1: It's like a pretty cool flex flex. Yeah, yeah, it's
• 43:55
  Speaker 1: really really cool. But yeah, it's just.
• 43:57
  Speaker 2: Like in general, make sure that you're drinking sufficient fluid
• 44:01
  Speaker 2: on top of the electrolotes you are having. And people say,
• 44:04
  Speaker 2: what's that, it's like, well, people say eight cups. It's
• 44:07
  Speaker 2: more like in my pin ten. But it also depends
• 44:10
  Speaker 2: on you as an individual, your wig, your mass, and
• 44:13
  Speaker 2: you can just look that up.
• 44:14
  Speaker 1: It's pretty simple.
• 44:15
  Speaker 3: I always also tell people to meet themselves with where
• 44:18
  Speaker 3: they're at when it comes to setting hydration goals, because
• 44:21
  Speaker 3: I think at least I can speak from personal experience
• 44:24
  Speaker 3: that I've had very aspirational hydration goals in the past
• 44:28
  Speaker 3: that aren't very realistic for where I'm beginning. So, just
• 44:31
  Speaker 3: like with any other goal, that you can set a
• 44:33
  Speaker 3: smart goal when it comes to your hydration. If you're
• 44:36
  Speaker 3: right now sitting at home, I'm staring at this diet cokecine.
• 44:39
  Speaker 3: You're having like three diet cokes a day and you're
• 44:41
  Speaker 3: not drinking any water for us to tell you that
• 44:44
  Speaker 3: you should start drinking ten cups of water a day.
• 44:47
  Speaker 3: That's not going to be a realistic goal for you
• 44:49
  Speaker 3: where you are in this moment.
• 44:51
  Speaker 4: So maybe a more.
• 44:52
  Speaker 3: Specific, measurable, attainable, relevant, time bound goal for you is,
• 44:55
  Speaker 3: I'm going to start drinking three to four cups of
• 44:58
  Speaker 3: water per day and begin there, and then once you
• 45:02
  Speaker 3: get that into some sort of a routine, whether that
• 45:05
  Speaker 3: takes two weeks or a month, then you can up
• 45:07
  Speaker 3: that threshold. You don't want to set a goal that's
• 45:10
  Speaker 3: going to set you up for a failure.
• 45:12
  Speaker 1: Not one once again, get the reps in like you.
• 45:17
  Speaker 2: Had. I'll tell you firsthand, I've gone all in on
• 45:20
  Speaker 2: hitting a number from scratch and I just couldn't stop
• 45:24
  Speaker 2: paying and like that affected my sleep. It affected my
• 45:27
  Speaker 2: performance because I couldn't like I couldn't focus on a task.
• 45:31
  Speaker 2: You know, I had a very felt like a small bladder.
• 45:33
  Speaker 2: So progressively, get into a place where you meet where
• 45:36
  Speaker 2: you are exactly meet.
• 45:37
  Speaker 4: Yourself with where you're at.
• 45:39
  Speaker 3: Also, to come back and circle back on what we
• 45:41
  Speaker 3: were talking about, Gatorade cells a GX sweat patch. It's
• 45:45
  Speaker 3: seven point fifty on their website and literally it connects
• 45:49
  Speaker 3: to an app and you can learn all of this
• 45:51
  Speaker 3: data about your body fluid loss, sweat rate, the consistency
• 45:55
  Speaker 3: of your sweat.
• 45:56
  Speaker 4: I mean, that's pretty rad.
• 45:58
  Speaker 2: Yeah, I'm not a massive fan of i'd write in general,
• 46:00
  Speaker 2: but that's pretty cool and that I can have that.
• 46:03
  Speaker 1: Yeah.
• 46:03
  Speaker 3: No, And I will also say for me, hydration over
• 46:06
  Speaker 3: the last few years, as I've learned more about my
• 46:08
  Speaker 3: body and learn that I'm a really salty sweater, has
• 46:10
  Speaker 3: really been rooted in consumption of electrolytes.
• 46:14
  Speaker 4: Element is a partner of the show.
• 46:16
  Speaker 3: Also, I recently switched to using regular milk back in
• 46:20
  Speaker 3: my smoothies and like ditch the almond milk just because
• 46:23
  Speaker 3: the almond milk wasn't really giving me a lot of
• 46:26
  Speaker 3: being for my book. And candidly, I'm fortunate because regular
• 46:31
  Speaker 3: milk doesn't mess with my stomach. I know that a
• 46:33
  Speaker 3: lot of people we talked about knowing your body and
• 46:35
  Speaker 3: knowing what feels right for you, regular milk feels right
• 46:38
  Speaker 3: for me. But again, everyone to each their own and
• 46:40
  Speaker 3: think these electrolyte focus and being really dialed in on
• 46:43
  Speaker 3: how I can integrate that into my regular day to
• 46:46
  Speaker 3: day has served me really well one hundred percent.
• 46:48
  Speaker 1: Mate, You listen to yourself and that's this is how
• 46:51
  Speaker 1: you progress.
• 46:51
  Speaker 4: This is how you progress.
• 46:52
  Speaker 1: Bring back the.
• 46:53
  Speaker 4: Mood, bring back the moo movement for the moo.
• 46:57
  Speaker 3: Well, Dan, this book looks amazing and you're gonna ask
• 47:00
  Speaker 3: some really amazing tips when it comes to leveling up
• 47:04
  Speaker 3: and quote unquote eating like a legend.
• 47:06
  Speaker 4: Is there anything and I'm talking?
• 47:08
  Speaker 3: I know we could talk for hours, but any other
• 47:11
  Speaker 3: big tip that you want to hand me when it
• 47:13
  Speaker 3: comes to dialing in our mental and physical performance within
• 47:16
  Speaker 3: your diet.
• 47:17
  Speaker 2: Look, I think the biggest thing we face in the
• 47:21
  Speaker 2: space of cooking at home is people find either intimidating
• 47:27
  Speaker 2: or you know, the time, maybe the cost. But bringing
• 47:31
  Speaker 2: it back full circle once again, to get in the
• 47:33
  Speaker 2: reps in I can first town tell you, as a
• 47:36
  Speaker 2: professional chef with my name on a restaurant, I screw
• 47:41
  Speaker 2: up the first recipe more often than not because I'm
• 47:44
  Speaker 2: trialing an error like that's what happens. But unfortunately people
• 47:49
  Speaker 2: don't have the patience typically to do the same thing.
• 47:53
  Speaker 2: So if I gave everyone the task of cooking a
• 47:55
  Speaker 2: recipe from my book every Tuesday night for the next
• 47:59
  Speaker 2: three weeks, the first one would be the most expensive,
• 48:02
  Speaker 2: it would take the most time, and it will be
• 48:05
  Speaker 2: the most challenging physically, but by the third time you're
• 48:09
  Speaker 2: doing it, you'll be the cheapest. You'll know exactly where
• 48:12
  Speaker 2: everything is in your kitchen, You've already bought most of
• 48:14
  Speaker 2: the ingredients, and you'll known the first two times how
• 48:18
  Speaker 2: you actually need to get between the kitchen to save time.
• 48:22
  Speaker 2: So if you apply the same principles, you could make
• 48:25
  Speaker 2: washing up so efficient not time consuming. And I do
• 48:29
  Speaker 2: say that, like everyone thing's about cooking is time consuming.
• 48:32
  Speaker 2: Some dishes take two hours to cook, but only take
• 48:36
  Speaker 2: ten minutes of your time on the tools. So yeah,
• 48:41
  Speaker 2: I just say, like, get the reps in and give
• 48:43
  Speaker 2: yourself a challenge of cooking the same meal for the
• 48:45
  Speaker 2: next three weeks every Tuesday night, start at like six
• 48:48
  Speaker 2: point thirty. Give yourself the time, and you be surprised
• 48:51
  Speaker 2: over the next three weeks.
• 48:53
  Speaker 3: I love that I love cooking and I really do
• 48:56
  Speaker 3: use it as a stress reliever. I just need to
• 48:58
  Speaker 3: like highlight some of the recipes in this I'm gonna
• 49:00
  Speaker 3: speak real quick chickpea curry with roasted sweet potato and
• 49:03
  Speaker 3: DL yogurt, almond crusted spiced chicken with secret weapon tofu
• 49:07
  Speaker 3: IOLI wait I'm still going, Oh, there's a no time
• 49:10
  Speaker 3: to cook section twelve minutes to shakshuka Heaven. I love
• 49:14
  Speaker 3: shakshu ga. I try to do shak shuka Sundays one
• 49:17
  Speaker 3: minute miso samon with easy, perfect back choy. Yes please,
• 49:22
  Speaker 3: I mean oh, there's a whole chapter on how to
• 49:24
  Speaker 3: impress a girl or guy dot dot dot or friends.
• 49:27
  Speaker 3: I'm telling you this book has a lot of good
• 49:29
  Speaker 3: stuff in here. I'm so excited for you, truly, I
• 49:32
  Speaker 3: can't be more amped. I'll put the link to the
• 49:34
  Speaker 3: book in the show notes. For those of you that
• 49:36
  Speaker 3: don't follow along with Dan just yet, Dan, give us
• 49:39
  Speaker 3: your info and tell us how they could do so.
• 49:41
  Speaker 2: Yeah. So best way to look as you know, just
• 49:43
  Speaker 2: my name Dan Churchill, whether it be website, Instagram, TikTok YouTube,
• 49:48
  Speaker 2: And it's Father's Day and Mother's Day coming up. So
• 49:51
  Speaker 2: there's a great way to either pick a book for
• 49:53
  Speaker 2: a friend, a mother, a father, or if you just
• 49:57
  Speaker 2: want to go to cook for you. You just picked
• 50:00
  Speaker 2: the book up and hand it to him and see
• 50:02
  Speaker 2: what happens.
• 50:03
  Speaker 4: Invest in yourself. Awesome.
• 50:04
  Speaker 3: I'm over at Emily a body at Hurdle podcast Another
• 50:08
  Speaker 3: Hurdle conquered.
• 50:09
  Speaker 4: Catch you guys next time.