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You Are More Sedentary Than You Think · Mocktail Minutes

• 0:21
  Baylee: Hello everyone.
• 0:23
  Baylee: Welcome back
• 0:23
  Brianna: And
• 0:24
  Baylee: week's episode of Mocktail Minutes.
• 0:26
  Baylee: This is Bailey
• 0:27
  Brianna: this is Brianna
• 0:28
  Baylee: This week I am drinking, I'm drinking apple cider it's gonna be Halloween this weekend and I'm trying to, I'm gonna look up like a fun drink to make to just go wild, but I like seeing people do like the apple cider with like sparkling water, so I was gonna look up something with that.
• 0:44
  Baylee: But today I'm just doing apple cider by itself.
• 0:46
  Baylee: But I did pre-game it.
• 0:47
  Baylee: I had a little turkey stick before so my blood sugar didn't go as crazy
• 0:52
  Brianna: Thank you.
• 0:52
  Brianna: So I just go crazy.
• 0:54
  Brianna: I'm doing, I'm just doing a Topo Chico, a sparkling water, which is very boring, so I'm glad that you had something fun
• 1:01
  Baylee: If we mix ours together, it could make my fun drink.
• 1:04
  Brianna: I know.
• 1:04
  Brianna: Yeah, y'all have to tell me how that goes
• 1:06
  Baylee: Yes.
• 1:07
  Brianna: 'tis the season for fun drinks.
• 1:09
  Baylee: mocktails I'll look something up.
• 1:11
  Baylee: I'll try something.
• 1:12
  Baylee: May- I'll try and remember to post about it too.
• 1:15
  Baylee: But yeah, we're
• 1:16
  Brianna: That's the hardest part
• 1:17
  Baylee: cider today.
• 1:17
  Baylee: I love apple cider, and this one it doesn't have added sugar or anything, so I'm like,"Okay, we got some there." It's mainly just the sugar from the apple
• 1:25
  Brianna: Yeah, I like apple cider too.
• 1:26
  Brianna: I think I li- I'm a more of a apple cider than hot chocolate
• 1:30
  Baylee: Oh yeah, for sure.
• 1:32
  Baylee: I did see Just Ingredients has new, they're called the Steamers I think,
• 1:37
  Brianna: உம்.
• 1:37
  Baylee: they have...
• 1:38
  Baylee: It's hot chocolate.
• 1:39
  Baylee: There's a caramel one.
• 1:40
  Baylee: There's a couple different flavors.
• 1:42
  Baylee: I might order those I think and try them out.
• 1:45
  Brianna: Yeah.
• 1:45
  Brianna: Oh,
• 1:45
  Baylee: as
• 1:46
  Brianna: I...
• 1:47
  Brianna: How did I not thi-- You know how many samples of stuff I got at Fency?
• 1:50
  Brianna: Why did I not use one of those today?
• 1:53
  Brianna: I was just thinking"Oh, that sounds like the caramel latte colostrum I got a sample of." Wow, guys.
• 1:59
  Brianna: Don't worry then, buckle up,'cause I have
• 2:01
  Baylee: yes.
• 2:01
  Brianna: lots of samples coming
• 2:03
  Baylee: over the weekend, which is a ginormous nutrition conference.
• 2:06
  Baylee: I went...
• 2:08
  Baylee: Oh, I was in college when I went.
• 2:10
  Baylee: I was in undergrad still, so it's been a while.
• 2:13
  Baylee: I wanna go again, but no traveling for me right now.
• 2:17
  Baylee: And then next year I think it's in Washington, DC, which that's where I went for the last one.
• 2:22
  Baylee: It's like,"Ugh, I don't wanna
• 2:23
  Brianna: You gotta wait.
• 2:24
  Baylee: place."
• 2:25
  Brianna: Gotta wait till it's in Florida or Nashville or something.
• 2:28
  Brianna: It was way bigger.
• 2:31
  Brianna: It was way bigger than I thought it was gonna be.
• 2:34
  Baylee: ginormous.
• 2:35
  Brianna: Like, the entire convention center
• 2:41
  Baylee: think it'd be even cooler now to go because there's so many online dieticians, so it's like a good place where people con- can connect.
• 2:48
  Baylee: Where, when I was in college, like social media wasn't like how it is now.
• 2:53
  Baylee: And so yeah, I think it would be really fun to go back.
• 2:57
  Baylee: But they have expos there that are a lot of like nutrition companies, like Nourish, a company we both work for, is there.
• 3:06
  Baylee: General Mills.
• 3:07
  Baylee: There's usually Was the cranberry Ocean Spray there?
• 3:11
  Baylee: They have a
• 3:11
  Brianna: They,
• 3:11
  Baylee: of cranberries
• 3:13
  Brianna: yeah, they were there, Lesser Evil, Goodles.
• 3:17
  Brianna: And what's cool is they have all brand new flavors of stuff that haven't come out yet.
• 3:22
  Brianna: So I got...
• 3:23
  Brianna: Yeah, I got to try a spicy goo- Goodles mac and cheese, which was delicious.
• 3:28
  Baylee: Yeah.
• 3:29
  Brianna: yeah, there's
• 3:30
  Baylee: so many.
• 3:31
  Baylee: And so when I went too,'cause we were really on college budget, it was like your meals were what you got at the expo, so it was literally three days of protein bars and
• 3:41
  Brianna: Ja
• 3:42
  Baylee: granola and beans, like all the random things.
• 3:45
  Baylee: But it's crazy how many samples and free things you get, and bags and containers and
• 3:52
  Brianna: From like good, like supplements company to like I got Ritual samples, I got Dose samples.
• 3:59
  Brianna: I was like,"Oh my gosh,
• 4:00
  Baylee: I wanna
• 4:00
  Brianna: this is cool."
• 4:01
  Baylee: I've
• 4:02
  Brianna: Yeah
• 4:02
  Baylee: good things about that, but they're expensive
• 4:05
  Brianna: They are expensive.
• 4:05
  Brianna: They're...
• 4:07
  Brianna: I really like Dose and I really like Ritual both,'cause they both have a dietician on their core team, so I obviously really love that.
• 4:15
  Brianna: But yeah I think that's why they're so expensive.
• 4:17
  Brianna: They have the proper people on the team, they do all the testing.
• 4:21
  Brianna: But it's pretty cool.
• 4:23
  Brianna: Everyone was there.
• 4:24
  Brianna: Yeah
• 4:25
  Baylee: There's also lots of education there, but the
• 4:28
  Brianna: Yeah, that's the main reason.
• 4:30
  Brianna: That's the main reason you go there, and it's like a conference, so there's just'Cause we have to get contin- continuing education as a dietician, so you get access to a ton of it.
• 4:38
  Brianna: But really that's the point of it, but everybody, you get caught up in
• 4:43
  Baylee: The expos are really
• 4:44
  Brianna: the expo and seeing everybody in real life.
• 4:47
  Brianna: Yeah
• 4:47
  Baylee: I'm surprised Just Ingredients doesn't go.
• 4:50
  Baylee: The other protein company I use, Drink Wholesome, they usually go.
• 4:54
  Brianna: Oh yeah, they were there.
• 4:54
  Brianna: I got a sample of their strawberry
• 4:57
  Baylee: Yep.
• 4:58
  Brianna: protein powder.
• 4:59
  Baylee: A lot
• 5:00
  Brianna: Yeah, but I was- Oh, yeah, Momentous.
• 5:02
  Brianna: So they're, I'm just, I have so much samples of like colostrum and creatine and protein powder.
• 5:07
  Baylee: You're, like, set for
• 5:09
  Brianna: Set.
• 5:09
  Brianna: Yeah, I'm good.
• 5:11
  Brianna: Just don't know why I didn't think about this-
• 5:13
  Baylee: really cool that you can try things before they come out or just having lots of samples to try.
• 5:17
  Baylee: And I think it's definitely gotten bigger over the years now, too, and higher quality products.
• 5:23
  Brianna: हम्म
• 5:23
  Baylee: But there was this potato company I remember when I went, and they gave out meal prep containers that were actually really nice.
• 5:30
  Baylee: I used them for a while
• 5:32
  Brianna: Yeah, I was seeing everybody's stories of different loot that they got, and I was like,"Oh, I must have missed that booth," or I didn't wanna stand in line for it'cause,
• 5:40
  Baylee: every day to get everything
• 5:42
  Brianna: Yeah, I only went one day, so I f- and I got 9,000 steps from walking around the expo alone.
• 5:48
  Brianna: That's how big it was, and I still missed booths
• 5:51
  Baylee: It, yeah, it's so much fun.
• 5:53
  Baylee: We'll have
• 5:53
  Brianna: I did get a Stanley though.
• 5:55
  Brianna: I did get a Stanley from Nourish.
• 5:58
  Brianna: Nourish had a wheel of prizes and everything was a prize, and I got-
• 6:02
  Baylee: giving out Stanleys?"
• 6:03
  Brianna: Yeah Nourish.
• 6:05
  Brianna: I got a giant orange Nourish Stanley, which I'm pretty stoked about.
• 6:09
  Baylee: Perfect
• 6:10
  Brianna: Yeah.
• 6:11
  Brianna: But anyways
• 6:12
  Baylee: Yeah.
• 6:13
  Baylee: I guess speaking of steps, today we're gonna bring up sedentary living, and talking about are you actually living a sedentary life and not realizing it?
• 6:23
  Baylee: I...
• 6:24
  Baylee: There...
• 6:24
  Baylee: I would say there's a lot of people that feel like they're moving a lot, but according to the definition, would still be considered person, which I think is always very interesting.
• 6:36
  Baylee: Because I think when we think sedentary, it's literally we're laying in bed all day.
• 6:40
  Baylee: But that's not actually the case.
• 6:43
  Baylee: When you look at what does it mean, like what type of person is considered sedentary.
• 6:49
  Baylee: So according to online, the defini- the official definition there is you spend six or more hours per day sitting, laying down, using little energy throughout the day.
• 7:01
  Baylee: You're...
• 7:02
  Baylee: More than six hours.
• 7:03
  Brianna: Yeah,
• 7:04
  Baylee: now think
• 7:04
  Brianna: is a lot
• 7:06
  Baylee: But if you're working an eight-hour day and you're like,"I'm at my desk most of the day," and even if you are moving from getting up for two hours, you're still considered a sedentary person.
• 7:18
  Brianna: Yes
• 7:19
  Baylee: I think that's what gets a lot of people is maybe it's like we're sitting throughout the day, but then at night we feel like we're running around.
• 7:27
  Baylee: still considered a sedentary person.
• 7:30
  Baylee: So I think one of the biggest things that helps is get up and move each hour of the workday.
• 7:37
  Baylee: Move your body.
• 7:37
  Baylee: Walk somewhere.
• 7:39
  Baylee: I know we're like,"We're busy.
• 7:40
  Baylee: We can't do it." I promise you, you can get up and do 10 squats.
• 7:45
  Baylee: You can get up and walk to the bathroom.
• 7:47
  Baylee: You can just move a little.
• 7:49
  Baylee: Use a walking pad if that's an option to where you work.
• 7:52
  Baylee: Especially if you work from home, use a walking pad.
• 7:55
  Baylee: yeah, anything six hours where you're, like, sitting, laying down, anything like that, are considered a sedentary person.
• 8:04
  Baylee: I've also seen it as anything under, is it 5 or 6,000 steps?
• 8:08
  Brianna: I think it's 6,000.
• 8:10
  Brianna: And there's finally and that's so hard, right?
• 8:13
  Brianna: 'Cause it's like, okay, steps are really dependent on like your stride and how tall you are and stuff like that.
• 8:18
  Brianna: But there is a lot more research coming out on that actual metric because everybody uses it, and it really is like anything definitely under 4,000 you're considered extremely sedentary, and under 6,000 you're still...
• 8:30
  Brianna: Like you're not starting to get towards not considered sedentary until you're over 6,000.
• 8:35
  Brianna: This is why I try to really encourage people, what is it?
• 8:39
  Baylee: So sedentary, fewer than 5,000.
• 8:41
  Baylee: Low active is 5 to 7,500.
• 8:45
  Brianna: Yeah.
• 8:46
  Brianna: Low after
• 8:48
  Baylee: to 9- 9,999.
• 8:49
  Baylee: Active
• 8:50
  Brianna: Yeah.
• 8:51
  Brianna: Which is where that magical 10,000 comes from.
• 8:53
  Brianna: But there's...
• 8:54
  Brianna: So when you hear that and you're like I've been getting 4,000 steps a day," or"I'm barely hitting 7,000," and then you think,"I work eight hours or I commute and all..." And then you're like,"Wow, I'm a lot more sedentary than I thought." And this is where I see a lot of people not meeting their goals is maybe you're finally into a good workout routine, but your 30 to 60 minutes two to four times a week is just not enough.
• 9:18
  Brianna: You're still considered sedentary, and you're gonna miss out on all those benefits, and then you're not gonna meet your goals.
• 9:25
  Brianna: So the recommendation for actual, like, minutes, and the new guidelines actually also have strength training, which I think is cool, but the new guidelines for minutes are 150 to 300 moderate intensity minutes per week.
• 9:43
  Brianna: I think it used to be even less, but now it's 150 to 300, which if you divide that, like that's a...
• 9:49
  Brianna: You're getting movement at least five days a week, like a good amount of movement to hit that.
• 9:54
  Brianna: I can't stress this enough, 150 is the floor.
• 9:57
  Brianna: It is the baseline.
• 9:58
  Brianna: 'Cause I will have people being like,"Okay I'm meeting that with my walks." That is the baseline to decrease your risk of disease.
• 10:07
  Brianna: 300 is really where you wanna be at, and again, that's not even for optimization.
• 10:12
  Brianna: So if you're thinking about it like,"Okay, I am a lot more sedentary." Also, new guidelines say two days a week of strength training to incorporate all your muscle groups, and then some of them are even more like nitty-gritty where it's 20 minutes three times a week of higher intensity work or whatever.
• 10:28
  Brianna: Like your heart rate in different zones, right?
• 10:30
  Brianna: 'Cause they do different things.
• 10:30
  Brianna: But unless you are getting over 7,000 steps a day, you're breaking up that sedentary time, you're getting at least 150 minutes of exercise, you are considered sedentary By definition
• 10:44
  Baylee: the strength training is important to remember too, because, yeah, it's recommended to get two days a week, but we actually see, better benefits when you're getting three to four.
• 10:54
  Brianna: उह।
• 10:54
  Baylee: actually find myself to be more consistent if I do something every day.
• 10:59
  Baylee: Instead of planning Monday through Sunday, I'm gonna work out four times in the week, I would rather wake up early Monday through Friday and it's like, okay, one day of the week, I'm just gonna pick a fun workout, or I'm gonna go on a walk with my vest or something like that.
• 11:14
  Baylee: That's easier than feeling like consistently just my days are off, or when...
• 11:19
  Baylee: I think thinking about our relationship with movement too, if it's like,"Oh, I get my rest day," where it's like you should enjoy getting up and feeling better every single day.
• 11:30
  Baylee: And I think that can be a big difference too, is just looking at how do we view our movement?
• 11:34
  Baylee: Because can create that very unhealthy relationship to movement as well, where only doing it for calorie burn.
• 11:44
  Baylee: And yes, it does burn calories, but, so many other things happen when you're not sedentary.
• 11:52
  Baylee: Your...
• 11:54
  Baylee: So when you're moving more, your muscles...
• 11:56
  Baylee: I guess when you're moving less, your muscles are gonna become less metabolically active.
• 12:00
  Baylee: So muscle contraction is gonna help your body use glucose, take up fatty acids, maintain insulin sensitivity, support circulation.
• 12:08
  Baylee: When you're moving less, you lose some of that ongoing metabolic activity, and this is why that one workout doesn't erase sitting day.
• 12:18
  Baylee: 45 minutes of strength training is beneficial, but it doesn't turn other 10 hours of sitting into your active day.
• 12:25
  Baylee: And this, we definitely see it makes a big difference for a lot of people, is just more strategic with their all-day movement, not just focusing on the workouts.
• 12:35
  Baylee: And, right now, I'm restricted where I'm not supposed to be doing a lot of activity, and it's actually been really hard for me.
• 12:44
  Baylee: I'm trying to stay
• 12:45
  Brianna: Yeah
• 12:46
  Baylee: steps.
• 12:47
  Baylee: doing so of course, pregnancy has its own challenges, but I do feel stiffer.
• 12:53
  Baylee: I feel more tired.
• 12:54
  Baylee: My back hurts more.
• 12:56
  Baylee: a lot of it is because I'm sitting all day.
• 12:59
  Baylee: Where I'm used to being up and moving 10,000-plus steps, a lot different, and it feels a lot different from sitting versus moving.
• 13:08
  Baylee: And think, too, deciding, like, can I live in motion and live in motion outside of the calorie burn?
• 13:16
  Baylee: It also is gonna affect your blood sugar.
• 13:18
  Baylee: It's going to affect your cardiovascular health.
• 13:21
  Baylee: Just your overall- Energy expenditure will decrease.
• 13:25
  Baylee: But bones and muscles, they're not getting the same stimulus.
• 13:29
  Baylee: If you regularly load your muscles and bones through walking, running, resistance training, carrying different things, climbing stairs, you give your musculoskeletal system more of a reason to maintain strength and capacity.
• 13:41
  Baylee: So give it that reason.
• 13:43
  Baylee: It can also affect your posture and, like I said your mobility.
• 13:48
  Baylee: If you're sitting for hours in a day, your- that's another thing.
• 13:51
  Baylee: My hips get really stiff.
• 13:53
  Baylee: You have reduced hip mobility, feeling muscles just that weakness because you're not using them, and then you can get neck and shoulder discomfort.
• 14:01
  Baylee: Think about if you work at a computer, you start to slouch a ton.
• 14:05
  Baylee: We would slouch over the computer.
• 14:07
  Baylee: And so even just standing versus sitting, that makes a difference.
• 14:11
  Baylee: And we were talking before we started recording where a lot of people are like,"Oh, it's the squats or the working out that makes my body hurt." I'm like,"Or is it that we're then just sitting the rest of the
• 14:22
  Brianna: Угу
• 14:22
  Baylee: 'Cause my body definitely hurts sitting all day long.
• 14:25
  Brianna: Yeah.
• 14:26
  Brianna: And I know I don't know how to explain it.
• 14:28
  Brianna: Victor would be way better at this, but, like, when you're sitting, you're shortening things in your body that are meant to be, like, stretched out.
• 14:37
  Brianna: So that's actually giving you, like, that back pain and hip pain.
• 14:41
  Brianna: And but then people will be like,"I'm s- I hurt, so I sit more," but it's exacerbating it
• 14:46
  Baylee: And you just get so stiff, and you're not circulating your blood and everything
• 14:51
  Brianna: And then you're tired and it's yeah.
• 14:53
  Baylee: Yeah tiredness is real this time around.
• 14:56
  Baylee: It's
• 14:57
  Brianna: Ja
• 14:57
  Baylee: a thing with pregnancy, but then pregnant with a toddler, but then not being able to move and create your own energy, it's rough.
• 15:04
  Baylee: And yeah, you can definitely notice a difference when you start sitting versus standing.
• 15:09
  Baylee: And
• 15:09
  Brianna: मम-हम्म। क्या?
• 15:10
  Baylee: your mood.
• 15:11
  Baylee: It affects your brain.
• 15:13
  Baylee: I think overall, like, when we think about it too our body is going to calories in all different ways.
• 15:20
  Baylee: And yes, this isn't just about calories, NEAT movement, this is the part that everyone kind of underestimates.
• 15:29
  Baylee: is the movement that is huge.
• 15:31
  Baylee: That's your non-exercise activity thermogenesis, so movement coming from unintentional exercise.
• 15:38
  Baylee: Now, this is where it gets confusing for some people,
• 15:42
  Brianna: Semantics
• 15:43
  Baylee: and I think it depends on who you're working with.
• 15:45
  Baylee: Like, when I think of NEAT movement, usually cleaning my house.
• 15:51
  Baylee: I'm gonna count that as more NEAT movement.
• 15:53
  Baylee: I'm not gonna count that as a workout, even though
• 15:55
  Brianna: Right
• 15:55
  Baylee: vacuuming you can work up your heart rate.
• 15:58
  Baylee: I think it depends.
• 15:59
  Baylee: If I'm just going on a 10-minute walk real quick, I don't really count that as a workout, so to say.
• 16:07
  Baylee: When I count as- a walk as a workout, I'm thinking a power walk or a 30-minute walk or a walk with my vest.
• 16:12
  Baylee: It's more intentional in that way, I guess you could say.
• 16:16
  Baylee: And so I think sometimes we get caught up with"Oh, I did my workout for the day," but really alls we did was walk for 10 minutes.
• 16:23
  Baylee: So we sell ourself short there a little bit.
• 16:27
  Baylee: But NEAT movement, all your movement throughout the day, is suit import- super important.
• 16:32
  Baylee: That's your grocery shopping, your standing, your cleaning, your walking around the house, your cooking, taking the stairs moving around the office, playing with your kids.
• 16:40
  Baylee: Yard work is considered NEAT movement.
• 16:43
  Baylee: Getting up, fill your water, parking further away, moving around while you're on your phone.
• 16:48
  Baylee: None of the- none of these things really feel like a workout.
• 16:50
  Baylee: Sometimes yard work can.
• 16:52
  Baylee: But
• 16:53
  Brianna: on what you're doing
• 16:54
  Baylee: yeah, they just, they make a very meaningful difference in your daily
• 16:58
  Brianna: हम्म
• 16:59
  Baylee: I said you just wanna live in motion.
• 17:02
  Brianna: Yes.
• 17:03
  Brianna: And I think the problem is we all feel really busy, and when you are busy, you feel like you're moving a lot.
• 17:10
  Brianna: Yeah, but you're not, especially moms and okay, you got off work, and you rush to pick up, and then you're rushing around sports, and you're...
• 17:17
  Brianna: But you're probably doing a lot of sitting.
• 17:18
  Brianna: Yes, you're really busy, but you're doing a lot of sitting during those times.
• 17:23
  Brianna: And I think sometimes it gets frustrating to people because a lot of times they're like,"I wanna change my calories," or,"I need to be in more of a deficit," or,"I need to do this." And the problem is most likely it's your movement, and more importantly, your NEAT movement.
• 17:38
  Brianna: And I try to have people think about it in different boxes.
• 17:41
  Brianna: I want you moving overall throughout the day.
• 17:43
  Brianna: I also want you taking an intentional time to do a walk that's probably 10 to 20 minutes of a consistent walk and view them differently.
• 17:53
  Brianna: And people start to really feel like,"Oh man, this is a lot.
• 17:56
  Brianna: This is a lot of effort.
• 17:57
  Brianna: I have to do all this." But the reality is if you were to look back on your Apple Watch or whatever thing you have and count up how many minutes of movement you got in the last week, you're not hitting the minimum.
• 18:07
  Brianna: Don't hate the messenger, but it's not your calories.
• 18:10
  Brianna: We don't need to be going down to s- 1,400 calories because you're not hitting your goals.
• 18:14
  Brianna: I need you to move your body a little bit more.
• 18:17
  Brianna: And so yeah, it's like the, if you're gonna go to the bathroom at work, go to the farther bathroom or take the stairs, or instead of doing, like a prescription pickup through the drive-through pharmacy, walk in, right?
• 18:29
  Brianna: Instead of telling your kids,"Hey, can you bring me that?" You get up and go get it.
• 18:34
  Brianna: It's just that more movement and then the intentional, okay...
• 18:38
  Brianna: Like I- even for people that are like,"Oh, I think I get decent steps," but they did it without an intentional walk, it's like, okay now I want you to have intentional movement every day where it's like that prolonged almost a 20-minute walk.
• 18:48
  Brianna: That should be, like, a minimum.
• 18:49
  Brianna: A 10 to 20-minute walk a day, one should be a minimum.
• 18:52
  Brianna: This is why I'm telling people,
• 18:54
  Baylee: do that
• 18:55
  Brianna: yes.
• 18:55
  Brianna: This is why I tell people"Get up on your lunch break and go do something." If you are someone listening to this and you do not take a lunch break, you're automatically sedentary, guaranteed.
• 19:05
  Baylee: Probably.
• 19:06
  Baylee: Yeah.
• 19:07
  Brianna: 'Cause I know you're not moving from your computer.
• 19:09
  Brianna: But-
• 19:09
  Baylee: you bring up a good point with the busyness.
• 19:11
  Baylee: We'll feel busy, but
• 19:12
  Brianna: हम्म
• 19:13
  Baylee: You're still not moving, though, and
• 19:15
  Brianna: Угу
• 19:16
  Baylee: And I think, too, like, when we think about deficit,'cause, yes, it does create more...
• 19:20
  Baylee: if you add movement, it's gonna add calorie burn.
• 19:23
  Baylee: But then it's like why wouldn't we just eat less?" Because it's easier to just not eat than to add movement in.
• 19:29
  Baylee: again, moving throughout the day has more to do than just calories burning and weight being lost.
• 19:37
  Baylee: It has to do with how you feel physically and mentally.
• 19:40
  Baylee: It has to do with your circulation, your cardiovascular health.
• 19:43
  Baylee: So there's other benefits as to why we promote that
• 19:46
  Brianna: Yeah.
• 19:47
  Baylee: well
• 19:47
  Brianna: Yeah.
• 19:49
  Brianna: And It's so much more complicated than the like, I moved 30 minutes today and burned 500 calories, so I could eat 500 calories more.
• 19:58
  Brianna: I try not to even have people look at that because that is so overly simplified, and it sounds good, but that's not how it's working.
• 20:05
  Brianna: Because if you are someone who doesn't do a lot of movement, you're probably not utilizing calories as well to do all those other things throughout the day'cause your body is...
• 20:14
  Brianna: What is the saying?
• 20:15
  Brianna: It is only as strong as it has to be and weak enough as it can be.
• 20:20
  Brianna: Okay?
• 20:20
  Brianna: You are made to just be Goldilocks.
• 20:25
  Brianna: Okay?
• 20:25
  Brianna: Your body is always trying to be at that homeostasis, so it'll start to use less energy to do very normal things if you're somebody that does that.
• 20:34
  Brianna: So this is why you can't just be like,"Oh, I'm..." Two, you could have two people that weigh the exact same, that eat the exact same, that burn calories different.
• 20:44
  Brianna: It's just how it is.
• 20:46
  Baylee: Yeah,
• 20:46
  Brianna: wanna just be optimal.
• 20:48
  Brianna: Optimal.
• 20:50
  Baylee: Yes.
• 20:50
  Baylee: You don't need to subtract your calories from what you ate or your calories with your movement.
• 20:58
  Baylee: If you if we were to give you m- macros to hit, that is based on your movement.
• 21:04
  Baylee: so I think that gets con- confusing with some apps where they're like, you set your calorie goals and then you add in your exercise, and now it's oh, you get 300 extra calories.
• 21:12
  Baylee: Where if your calorie goals are set correctly, that's already accounting for estimated calories burned with your movement.
• 21:20
  Baylee: So
• 21:21
  Brianna: Ja.
• 21:21
  Baylee: I think it's very weird how apps do that
• 21:25
  Brianna: I know.
• 21:25
  Brianna: I always wonder that
• 21:27
  Baylee: makes it more confusing, and it creates that weird relationship with food, too.
• 21:32
  Baylee: It's like,"Oh, I can only eat a donut if I go on a walk," or things like that.
• 21:36
  Baylee: First of all, you'd have to walk a lot to work off a donut.
• 21:40
  Brianna: Yeah, that's a lot of walking
• 21:42
  Baylee: if I'm gonna eat a dessert, I will do some movement afterwards.
• 21:46
  Baylee: Not in the sense of to earn the donut.
• 21:49
  Baylee: It's more for blood sugar balance and digestion, so I feel better rather than crashing out for the rest of the day.
• 21:57
  Baylee: so that is something I always like to point out, too, where if your calories and your macros are set correctly, you should not have to add or subtract your calories based on your movement for that day
• 22:09
  Brianna: Yeah.
• 22:09
  Brianna: So just ignore that completely.
• 22:12
  Brianna: But
• 22:12
  Baylee: consistent you are, that's gonna be helpful too.
• 22:16
  Baylee: 'Cause if you go 7,000 steps and then you're at 15,000 and then you're at 4,000 have to have some consistency within our day at all times, and that's gonna make it a lot easier to see steady progress as well.
• 22:30
  Baylee: and that's the thing too, like, where we're like,"Oh I got 10,000 steps on Saturday," but then the rest of the week is four or five.
• 22:38
  Baylee: So it's like that's great.
• 22:38
  Baylee: I'm glad you went to the zoo and got some extra steps, but we have to do that consistently
• 22:44
  Brianna: Yeah
• 22:45
  Baylee: see those results
• 22:46
  Brianna: And that's where I would recommend going through and looking at your trends.
• 22:50
  Brianna: You wear an Apple Watch or an Oura Ring or whatever you do use it for what it's for.
• 22:55
  Brianna: Look at your trends, and whatever days of the week you have the least amount of movement, start there.
• 23:01
  Brianna: Intentionally do a 20-minute walk on those days so that you can...
• 23:04
  Brianna: Because odds are there's a few days of the week that you're like,"Oh, yeah, I'm killing it.
• 23:07
  Brianna: I get so many." Okay don't touch that then.
• 23:10
  Brianna: Go to your Wednesdays where you're at 4,000.
• 23:13
  Brianna: Okay, we need to increase that so it's matching a little bit more,'cause that's...
• 23:16
  Brianna: And people get really caught up in the averages as well.
• 23:19
  Brianna: It's like my average steps were good," which is great, but you, I don't want you being super sedentary five days out of the week, and it's also what's keeping you stuck.
• 23:29
  Brianna: And if you're someone who's finally doing the workouts and you're being consistent and you're getting really frustrated, this is the area to really focu- focus on because while you've built that habit and it's really great and you're getting the benefits of it, you're still sedentary
• 23:43
  Baylee: Yes, I had someone message me the other day too.
• 23:45
  Baylee: They're like is five minutes enough?" Yes, we wanna be work- moving more than five minutes a day.
• 23:51
  Baylee: But if you're moving zero minutes a day and not going on any type of walk, set your goals for what's a little bit more than what I'm doing right now.
• 23:59
  Baylee: So I think, yeah, if you're like,"I don't walk at all.
• 24:02
  Baylee: I don't plan any type of walk in," with five minutes,
• 24:06
  Brianna: Yeah.
• 24:06
  Brianna: And,
• 24:07
  Baylee: 10, and then 12, whatever you wanna do
• 24:10
  Brianna: and the thing about those recommendations is they're set a very specific way.
• 24:14
  Brianna: So what we're seeing and what we see in research is people who go from less than 150 to consistently 150, the benefits that you get from that are, like, exponential.
• 24:24
  Brianna: So
• 24:25
  Baylee: Mhm.
• 24:27
  Brianna: minutes plus a week, if you're doing well under that 150 and then you just start getting 150 consistently, you're getting amazing benefits, probably exponentially more than someone who's already being really active and they increase it a little bit.
• 24:40
  Brianna: Just, not that's bad, but...
• 24:43
  Brianna: So hopefully that can be encouraging,'cause I think some people will see those numbers and be like,"Oh I just can't do it," and then they don't
• 24:49
  Baylee: Build up
• 24:50
  Brianna: Yeah, split it up.
• 24:51
  Brianna: You could do it.
• 24:52
  Brianna: And something is always better than nothing.
• 24:53
  Brianna: So yeah, five minutes if you're doing none.
• 24:55
  Brianna: Yeah, love it.
• 24:56
  Brianna: Let's do that, and then next week let's hold yourself accountable.
• 24:58
  Brianna: And I have had some people where they're like,"I'm gonna set this goal so stupid low that I can't justify not getting five minutes of walking a day."
• 25:07
  Baylee: to do
• 25:07
  Brianna: Yeah, like it feels pretty silly.
• 25:09
  Brianna: I don't know how, what excuse I would have to not do that.
• 25:11
  Brianna: And then you slowly work up and you realize"Oh, wow, a 20-minute walk is definitely doable." Yeah
• 25:19
  Baylee: So yes, after today, take a look at your steps.
• 25:22
  Baylee: Look at what, how many you're getting on a day-to-day basis, and you don't have to have an Apple Watch or an Oura Ring to even look.
• 25:29
  Baylee: Get a cheap pedometer.
• 25:30
  Baylee: They
• 25:31
  Brianna: Yeah.
• 25:32
  Brianna: Yeah, they're like 20 bucks on Amazon
• 25:34
  Baylee: yeah, it's that.
• 25:35
  Baylee: I think I've seen'em for$10.
• 25:37
  Brianna: Угу.
• 25:37
  Baylee: it doesn't have to be crazy, but just slowly build it up.
• 25:41
  Baylee: If you're going on a 10-minute walk three times a go for a 10-minute walk five days a week.
• 25:46
  Baylee: Build it up.
• 25:47
  Baylee: Something is always...
• 25:49
  Baylee: The more you're improving, the more impro- the imp- the more improvements you'll get, but yeah, we do want that consistency.
• 25:56
  Baylee: We do wanna see this.
• 25:57
  Baylee: We don't wanna be like,"Oh, sometimes I walk every day.
• 25:59
  Baylee: Sometimes I walk two days a week." Your body likes consistency, and I don't think I ever really see people over-walking.
• 26:07
  Baylee: So live in motion, walk more, and see how your energy, your sleep, your hips, and your back, they will all start to feel different in a good way
• 26:18
  Brianna: Yeah.
• 26:19
  Brianna: Just move more.
• 26:20
  Brianna: When in doubt, move more I catch first
• 26:24
  Baylee: We will be back next week with a brand new episode and happy Halloween, it's
• 26:29
  Brianna: Oh, yeah.
• 26:30
  Baylee: weekend.
• 26:30
  Brianna: Is it Ha- Yeah.
• 26:31
  Brianna: Okay, yeah.
• 26:32
  Brianna: Happy Halloween
• 26:33
  Baylee: We'll have to bring out our candy episode, next week.
• 26:36
  Brianna: That's a good idea,'cause we know you're still gonna have candy in your house
• 26:40
  Baylee: Yeah.
• 26:41
  Brianna: for sure
• 26:41
  Baylee: don't give out candy at our house
• 26:44
  Brianna: I'm not doing that this year because the bags at Costco are insane.
• 26:47
  Brianna: I'm like, I'm not buying that
• 26:49
  Baylee: I, so I always get little toys.
• 26:52
  Baylee: So this year I did little sticker books and
• 26:55
  Brianna: Yeah
• 26:56
  Baylee: hands and mini Play-Dohs.
• 26:59
  Baylee: It was, like, the same price as the candy b- candy bags
• 27:02
  Brianna: Yeah, I just can't bring myself to it, to do the candy bags.
• 27:05
  Brianna: And then sometimes we leave like a giant bowl out of stuff because we're like trick-or-treating and like I know five kids came and got all that
• 27:15
  Baylee: Yeah.
• 27:16
  Baylee: Our subdivision is crazy.
• 27:17
  Baylee: There's probably over 300 kids, and so we'll go trick-or-treating and we just leave it out.
• 27:23
  Baylee: But I'm like,"I'm not buying candy." Number one, I don't want extra c- candy just hanging out at my house.
• 27:29
  Baylee: We don't really eat a lot of candy anyways, and the kids get so much candy around here.
• 27:36
  Baylee: don't need more.
• 27:37
  Brianna: Yeah
• 27:37
  Baylee: I'll be okay with being the boring mom.
• 27:40
  Brianna: They don't...
• 27:41
  Brianna: Have you
• 27:42
  Baylee: my bouncy balls two years ago, so
• 27:44
  Brianna: Yeah, those are great.
• 27:45
  Brianna: Have you heard of the potato tradition?
• 27:48
  Brianna: Yeah.
• 27:48
  Brianna: Okay, Colton got a potato last year, and he was like,"Yes, I got the potato." And I was like,"Why am I not passing out potatoes?"
• 27:56
  Baylee: Yeah, literally.
• 27:57
  Brianna: I'm gonna get a giant bag of that
• 27:59
  Baylee: they can get candy from any house.
• 28:01
  Baylee: They're gonna get Play-Doh at my house.
• 28:02
  Brianna: I love it.
• 28:03
  Brianna: Yeah, they don't need more.
• 28:04
  Brianna: Plus
• 28:05
  Baylee: which we probably won't, like Gannon will play with it, or I can just save it for next year
• 28:09
  Brianna: Yeah.
• 28:10
  Brianna: Save for stocking stuffers, Easter eggs.
• 28:14
  Brianna: Yeah.
• 28:15
  Brianna: All right
• 28:16
  Baylee: All right, everyone.
• 28:16
  Baylee: We'll see you next week.
• 28:17
  Baylee: Bye.