Latest / SOTA Personal Training Podcast / New Food Pyramid plus Healthy On-The-Go Food Options

Transcript

New Food Pyramid plus Healthy On-The-Go Food Options · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:09
  I'm coach Sean here with coach Phil.
• 0:11
  How we doing, Phil? I'm good.
• 0:12
  How we doing, gang? I don't think any of us in
• 0:14
  Minneapolis are doing that could in the current times, but let's
• 0:17
  go ahead and do the podcast, OK? So today we're going to talk
• 0:21
  about healthy eating on a tight schedule, OK?
• 0:24
  How to eat healthy on a tight schedule.
• 0:26
  This is something that everybody's been talking about,
• 0:28
  or at least one person in the recent survey that we sent out
• 0:31
  to the Member base. At least one of you.
• 0:32
  Put down but. I I bet it's a.
• 0:34
  Lot more. So I bet it's a lot.
• 0:35
  More, yeah. So yeah, we're going to dive
• 0:38
  into this and honestly, we didn't make like a huge outline
• 0:40
  here or anything like that. There's no like 3 bullet points.
• 0:42
  And then here's going to be our conclusion type of thing.
• 0:44
  Like we're just going to talk about it.
• 0:45
  Phil and I are just going to talk.
• 0:47
  So yeah, go first, man. Well, I don't think anyone fails
• 0:51
  because they don't care enough when it comes to like healthy
• 0:54
  eating and trying to fit this all in.
• 0:56
  There is so much on our our plates or they've got kids, no
• 0:59
  kids job, no job like it. It always feels like a lot.
• 1:03
  But that's not why we fail. It's just because things pop in
• 1:06
  that distract us and then we don't have our game plan and it
• 1:09
  just starts to snowball overtime.
• 1:11
  So hopefully we can give you guys some clarity on this one.
• 1:13
  I'm sure we will. But that's what we hope you take
• 1:15
  away from this one is at least a few strategies or different ways
• 1:18
  of thinking that can help you get the needle moving forward
• 1:21
  and you simplify things. Yeah, exactly.
• 1:23
  Yeah, I mean, because like for. So let's start by saying what
• 1:27
  are the things that most people need to be eating more of on a
• 1:30
  regular basis to be healthier, You know, to get stronger, hit
• 1:33
  your fitness goals, burn somebody fat, maintain muscle
• 1:35
  mass, have good energy. Like what are the main things we
• 1:38
  need to be eating? Well, shocker, did you?
• 1:40
  Did you want to? Did you want to?
• 1:41
  Answer no, you go ahead. No, you go ahead.
• 1:44
  I mean, so protein, fiber, OK, so you know, protein sources,
• 1:49
  fruits, vegetables as well. Whole natural foods in general
• 1:53
  are always great, even though I am going to make the case for
• 1:54
  some some somewhat processed foods, especially when you're on
• 1:57
  the go here. But those are the things that
• 1:59
  usually people are missing, right?
• 2:01
  And the problem is it's really hard to get those things when
• 2:04
  you go into the gas station, you know what I mean?
• 2:05
  It's it's really hard to get a decent amount of protein and you
• 2:09
  know, some some fiber in your diet, right?
• 2:12
  And, you know, forget about Whole Foods, right?
• 2:14
  When you're on the go and you're just going into the gas station
• 2:16
  and getting the best thing they got.
• 2:18
  This is where the challenge is, right?
• 2:20
  So essentially the question for most people, most people with
• 2:24
  their fitness goals becomes how can I get more protein and fiber
• 2:28
  and just more not super highly processed junk foods when I'm
• 2:33
  moving at a fast pace and I don't have that much time?
• 2:35
  That's the big question, right? So yeah.
• 2:38
  Do you want to know what the healthiest gas station meal is?
• 2:40
  If you want protein, I would love to hear about that.
• 2:41
  This is healthiest, right? Which is not.
• 2:44
  The bar is pretty, pretty low on that.
• 2:46
  I used to do this all the time when I could not run home
• 2:49
  between sessions years ago. So I'd go over to the holiday
• 2:54
  and I'd get the like Fair Life 42 gram protein shake, which we
• 2:58
  have that thing here now for that same reason.
• 3:00
  It's right here. Like it's either I get it in now
• 3:02
  or I might not in the next 3-4 hours.
• 3:05
  I got a banana and then I think I got beef jerky and like a
• 3:08
  protein bar, which is kind of processed palm oil nonsense
• 3:12
  anyway. But I think All in all that was,
• 3:15
  it was like 50 grams of protein or something or more.
• 3:18
  And it was like, well, this is good for now.
• 3:21
  It wasn't every day, but it's like there's my system for that
• 3:24
  when I need to eat at the gas station.
• 3:26
  It's better than the doughnut. Like, this is the thing that I
• 3:30
  want you guys to put in your head for purposes of this
• 3:32
  episode is is it better than the doughnut is?
• 3:37
  Is what you're gonna choose better than a doughnut or a bag
• 3:39
  of chips or whatever hypothetical thing is the piece
• 3:41
  of junk food you would reach for?
• 3:43
  Like, that's the bar we're trying to pass here.
• 3:46
  When you're on the go and when you're moving fast, you don't
• 3:48
  have much time. You're stressed, whatever.
• 3:50
  You're just trying to get something that isn't total junk,
• 3:52
  empty calories. Right.
• 3:54
  So all those things that Phil just said are are really good
• 3:56
  options, right? You know, you go, OK, beef
• 3:58
  jerky. Yeah, sure.
• 3:59
  Is it slightly processed meat? You know, whatever.
• 4:00
  But you got some protein in there, right?
• 4:02
  Banana. OK, Good whole natural food,
• 4:03
  fruit. Fair life, you know, especially
• 4:05
  the 42 gram protein. Sometimes I'm like, can they
• 4:08
  really? Get 42 grams in that I don't
• 4:09
  know how they do it. Ultra filter.
• 4:11
  It's an FDA loophole. How do they do it?
• 4:14
  It very well could be, but yeah, for now it works.
• 4:18
  And then like the protein bar, honestly, like the protein bar
• 4:21
  is probably like the worst option on that list, but it's
• 4:23
  still a good option. Like it's better than the donut.
• 4:25
  I know, and Speaking of fair life, it's interesting because,
• 4:30
  you know, clients know me like I'm notorious for having high
• 4:33
  protein snacks, most of which taste horrible to a lot of
• 4:37
  clients, just like the plain Greek yogurt and stuff.
• 4:39
  But like I've been freaking fair life more lately.
• 4:41
  The fair life milk is, is really good, you know, and like I'll go
• 4:44
  back and forth between like the whole, the whole milk version
• 4:47
  versus the fat free or whatever, you know, but like we could
• 4:49
  debate that all day, which is better for your goals, right?
• 4:52
  But it's pretty good. I mean, it's really high
• 4:54
  protein. I don't know how they do it if
• 4:55
  they just process filter the milk more, but it's like it's
• 4:58
  higher protein per total calories than regular milk,
• 5:01
  right, yes. And even like honestly, even a
• 5:03
  regular milk is great. You know, if you like, if you go
• 5:05
  into the gas station, I've done this before too.
• 5:07
  I go into a gas station and I'm just like, you know what?
• 5:10
  I'm going to get one of those carton little milks.
• 5:13
  Just a milk. Just a.
• 5:14
  Straight up Middle school, Elementary school, Like Pop.
• 5:16
  Open yes, let's go not necessarily the little carton
• 5:19
  with the triangle thing on top, but a little bottle like a
• 5:22
  little 12 ounce bottle The. Bottle of milk.
• 5:23
  Yeah, and it's like, and, and the cool thing is it's like
• 5:26
  $0.79 even in a super high inflation economy, which we've
• 5:30
  been living in the past five years.
• 5:31
  Cause like nobody wants that. It's this, not to, not to throw
• 5:35
  the audience off here, but just like beef liver.
• 5:38
  So Rowan and client and I yesterday were talking about
• 5:41
  beef liver. Beef liver is probably not going
• 5:44
  to be your like snack of choice. I get it for most people.
• 5:46
  But we were talking about it being so cheap still because
• 5:49
  nobody freaking wants to eat it. The same thing applies to just
• 5:52
  like the regular milk, like a regular 12/16 ounce bottle,
• 5:56
  little bottle of whole milk is like no money whatsoever.
• 6:00
  It's like $0.79. It's like the amount of money
• 6:02
  that people don't even carry in cash anymore.
• 6:05
  Ever since they stopped those got milk ads, you know, it's
• 6:07
  just like the industry's like, well, we got to have milk, but
• 6:09
  like, we're not going to make too much money, so let's just
• 6:11
  let's just sell it for whatever. Yeah, yeah, yeah.
• 6:14
  Well, and it's like pay like $7.00 for like the Fairlife
• 6:17
  bottle for like 42 grams of protein, but just like a bottle
• 6:19
  of milk, like it was like $0.99 there because.
• 6:21
  They're like marketing it. The bottle of milk is just like
• 6:23
  milk. It's just there's no label.
• 6:25
  There's no, it's just this is milk.
• 6:27
  OK? You just drink it.
• 6:28
  And like is OK for most people? Is milk the best thing ever are
• 6:34
  debatable. I mean some people tolerate
• 6:36
  dairy better than others. I mean it's not that much
• 6:39
  protein. Yes, it's some sugar, but it's
• 6:41
  like natural sugar. Like you know, it depends if you
• 6:44
  get whole milk versus, you know, fat free or whatever, how much
• 6:48
  fat is in it? Like is it the best thing ever
• 6:51
  for your fitness? Very debatable, but it ain't the
• 6:54
  worst thing ever. That's for.
• 6:56
  Sure, yeah, if your stomach tolerates it.
• 6:58
  Think it has to do with how much, like lactase we have and
• 7:00
  how much we can breakdown. But if you ever eliminate milk
• 7:04
  and then add it back in, see your stomach feels, that'll
• 7:06
  probably tell you. But at some point you drink
• 7:08
  enough milk, it will, you might feel something.
• 7:10
  But yeah, yeah. But it's a good tool in those
• 7:14
  pinches to do this because what we're talking about here is like
• 7:18
  I, how do I do on a tight schedule?
• 7:19
  It's like it's sometimes the busyness isn't actually the
• 7:23
  problem, I don't think. I think a lot of times it's just
• 7:26
  going through and having that mindset again.
• 7:28
  That's a plan and a system for nothing's ready.
• 7:31
  I got a whole bunch of running around to do today.
• 7:33
  I'm not gonna pass anything short of a subway and a gas
• 7:37
  station. Subway line is 20 minutes long
• 7:40
  run time for that holiday it is. What do you do?
• 7:45
  And so if you just have that simple plan, go in, you don't
• 7:48
  have any decision fatigue. You just know, hey, I'm going to
• 7:50
  get my, my fair life, my beef jerky.
• 7:52
  And like, that's good for right now.
• 7:53
  That'll put something in my stomach and give me some
• 7:55
  protein, which I'm probably low on.
• 7:57
  So that'll work. Yeah, Yeah, exactly.
• 8:00
  Yeah. So I mean, we've hit on a couple
• 8:02
  things. Like you're seeing a pattern of
• 8:03
  the food categories here, right? It's like, OK, we're looking for
• 8:05
  stuff that's fairly high protein.
• 8:07
  Protein is always the big one. You know, like as personal
• 8:10
  trainers, we probably even overemphasize it.
• 8:14
  Clients hear us all the time. Did you get your protein today?
• 8:16
  Are you getting three meals with high protein?
• 8:18
  Are we doing this? Whatever.
• 8:19
  But like once again, to reiterate the reasoning behind
• 8:22
  it, as we find from a practical perspective, if you focus on
• 8:27
  getting protein in your system multiple times throughout the
• 8:30
  day, it's much less likely that you're going to crave a bunch of
• 8:34
  the junk. You know, if you make sure, I
• 8:37
  don't know, just I'll just throw out two numbers just for, you
• 8:40
  know, to simplify. If you're a woman listening to
• 8:42
  this and you get 100 grams or more protein per day, or if
• 8:45
  you're an adult male listening to this made it sound like it's
• 8:48
  like a bear, like the adult male bear needs 150, the grizzly bear
• 8:51
  needs 150 grams. If you're, if you're a guy and
• 8:55
  you get 150 grams of protein per day, like it's really hard to
• 8:59
  mess up your diet that bad, you know, in those scenarios.
• 9:02
  So, well, and the, the reason is right, like it's more satiating
• 9:05
  so that that protein is harder to digest than assimilate to
• 9:08
  using your body. So it, it keeps you fuller
• 9:10
  longer. It's called satiety.
• 9:11
  That's the biggest 1. So eat your protein first.
• 9:14
  I was just talking to a client earlier today.
• 9:16
  You know who I'm talking about, but we were talking about that
• 9:20
  and you were looking at this individual's macro.
• 9:23
  As turns out, he was getting like 75 grams of protein per
• 9:26
  day, and this guy needs about 200.
• 9:29
  OK. And like, that's a big gap.
• 9:30
  Wait a minute, is this the? That's the one that I'm thinking
• 9:32
  of. Yes.
• 9:34
  Oh me and me and ex client are going to have to have a talk.
• 9:37
  Yeah, I didn't know he was only getting 75 grams of protein.
• 9:40
  A day well, I think this is when you first spoke with him.
• 9:42
  Oh, OK, OK. Because then he logged for a
• 9:43
  couple weeks and again, looking through clarity, it's like, do I
• 9:46
  need more protein? But we can't tell you that what
• 9:49
  what does your log say? What are you eating?
• 9:51
  And so through that it's like, Oh well, I need at least twice
• 9:54
  as much so then where do I get that?
• 9:56
  What's Yeah, people struggle with protein because you got to
• 9:59
  usually prepare it if you're going to get like Whole Foods
• 10:02
  sources. But but yeah, it all comes back
• 10:07
  to the idea of just time and, you know, truly, truly caring
• 10:11
  about what you want to do and taking things seriously versus
• 10:14
  it just kind of being inconvenient.
• 10:16
  As you said, many times you have to do inconvenient and sometimes
• 10:20
  uncomfortable things because you're in a comfort zone.
• 10:22
  You're like, I want to change. We can't stay there.
• 10:25
  You got to push the envelope a little bit or a lot to get some
• 10:28
  traction. Yeah, yeah.
• 10:30
  Time creates time. Pressure shows weak systems,
• 10:34
  right? It cuts right through them.
• 10:36
  So you're like, cool, I go and do this, I'm gonna cook all my
• 10:39
  own meals. And you had one extra meeting or
• 10:41
  a kid gets sick and now it just crumbles.
• 10:44
  There's no protection. So, you know, we want to think
• 10:48
  through that lens is we all can do this.
• 10:50
  We just need the right system for it.
• 10:52
  And what do we lean into for quick protein sources?
• 10:55
  I'm pretty sure you can go to like Trader Joe's or even
• 10:57
  Costco. You can get like grilled chicken
• 11:00
  breast, like that's been grilled and sliced and all you have to
• 11:03
  do is heat it up. And it's not that expensive.
• 11:05
  You can get like 8 ounces of it, put it on salads.
• 11:09
  Like you don't have to cook your protein like that.
• 11:10
  If you do something like that, that's a good system for some
• 11:13
  people to use just to make sure they're getting those numbers.
• 11:16
  Mm hmm. Because oftentimes they're.
• 11:18
  Not I can't believe that client X was only getting 75 like the
• 11:22
  entire last two minutes that you just.
• 11:24
  You. I know I could zoned out.
• 11:25
  I'm like, what is I'm talking about?
• 11:27
  What am I saying? Yeah, yeah, yeah, I thought so.
• 11:28
  What did I say? Why is he looking at me?
• 11:29
  Like that is client X, I'm not going to mention his name.
• 11:32
  Like I've talked about him. I, I, I usually don't mention a
• 11:35
  client's names in the podcast, right?
• 11:37
  He'll love it if he listens to this because he does listen to
• 11:38
  the podcast regularly and he's like, I heard you mention me on
• 11:41
  there a couple times for listeners.
• 11:43
  This is, this is the same one. We're not going to call.
• 11:44
  No, we're not. We're not going to client X.
• 11:47
  Client X, he's the same one who has too many goals.
• 11:49
  He's got multiple goals going at the same time, right?
• 11:52
  But anyway, so client X he was only eating 75.
• 11:56
  Grams if I if I understood correctly.
• 11:58
  I don't believe it. I don't.
• 11:59
  Believe it. Client X is so strong.
• 12:01
  He's like stronger than I am. He's nuts.
• 12:04
  Yeah. If we could have him eating a
• 12:05
  real diet, he could be like in a World's Strongest Man
• 12:08
  competition. He'd be like Austin.
• 12:09
  His body would do with that protein, be like, let's build,
• 12:13
  let's go. Wow.
• 12:15
  We might have to have Client XX and actually make a guest
• 12:18
  appearance on the podcast. He.
• 12:20
  He wouldn't even care if I said his name.
• 12:21
  He he would love it, honestly. But I'm still gonna.
• 12:23
  I'm gonna make him a mystery. Just for the anonymity.
• 12:25
  Yeah, yeah, yeah, yeah. Wow, he's 75.
• 12:29
  Yeah, he. Needs way more than 75.
• 12:31
  See, this is the thing. Everybody, everybody lies to
• 12:34
  their actual coach just a little bit.
• 12:36
  And then it comes out he was like, yeah, I think I'd be in,
• 12:38
  like, you know, like 150 or whatever.
• 12:39
  I can't remember what he told. Me, it starts to go down.
• 12:41
  Yeah, and then they tell someone to fill.
• 12:44
  I guess it's actually real Story 75.
• 12:46
  Yeah. Yeah.
• 12:48
  Also PSA, you guys, we, we know when you're lying.
• 12:52
  We know every time. OK, I clearly don't.
• 12:55
  I thought he was being honest with me.
• 12:57
  All of the client X it's it's yeah.
• 13:00
  It's entirely possible. Hey, busy guy, I get it.
• 13:02
  Maybe he misreported, maybe he misreported to me.
• 13:05
  I don't know. But and it could have been just
• 13:07
  like one day, right logged. And he was like, oh, that day.
• 13:09
  And then the reason I say this is then his carbs were much
• 13:12
  higher because we're looking at calories and it's like, oh, too
• 13:15
  many carbs like those don't fill you up.
• 13:17
  That just plays with your your blood sugar and thus your
• 13:20
  insulin. And then you get a crash.
• 13:21
  You want to come back up. So protein stabilizes your blood
• 13:24
  and sugar and it gives you more of that satiety and it just, it
• 13:27
  helps actually helps reduce the insulin spikes you get from
• 13:31
  sugary foods if you choose to have those alongside protein.
• 13:35
  So there's that's why we always say it.
• 13:38
  And if you guys want us to stop saying it, then like get that
• 13:41
  protein up, just get it up. We won't have to keep saying it,
• 13:44
  but so far we got to keep doing it.
• 13:47
  Yep, exactly. Yeah, yeah, yeah.
• 13:49
  So back to snacks, right? Yep.
• 13:51
  That's what we're supposed to be talking about.
• 13:53
  OK, I guess so snacks, snacks, you know, OK, like let me let me
• 13:57
  wing this a little bit too here, because I also think that it's
• 14:01
  it's related. It's not the same topic, but it
• 14:03
  is related, you know, busy parents with kids and, you know,
• 14:07
  you're trying to cook a meal for four and you're like, damn it,
• 14:10
  Sean, I'm not going to get. Exactly, you know, 50 grams
• 14:13
  protein, 45 grams carbs, 15 grams of fat in this meal of
• 14:17
  dinner because I'm eating and cooking for my kids and things
• 14:20
  like that. I can't be that rigid when I'm,
• 14:22
  you know, making dinner for my family.
• 14:24
  Which is totally fair. Yeah, yeah, yeah, exactly.
• 14:26
  Yeah. So with that, I mean, here's the
• 14:29
  advice I give to people. Some of this is going to be
• 14:31
  repetitive, but like, really be have a lot of control over your
• 14:36
  breakfast and lunch. Try to make your breakfast and
• 14:38
  your lunch really, really repetitive and just pick a few
• 14:41
  different meals for each that you really, really like.
• 14:44
  And you can easily, you know, like what the macro nutrients
• 14:46
  are, you know, OK, I get 30 grams of protein from this, 30
• 14:48
  grams of carbs from this. And just like, rinse and repeat
• 14:51
  over and over until you get sick of it, right.
• 14:54
  And then come into soda and just grab one of our fantastic Slate
• 14:57
  protein shakes because those do taste pretty good.
• 14:59
  So if you need to replace it with something.
• 15:02
  Yeah. And so just try to really have
• 15:03
  good control over your breakfast and your lunch.
• 15:06
  And then for dinner, you know, there's a little bit more wiggle
• 15:09
  room. Like in all of the years that
• 15:11
  I've tracked macro nutrients, even the times that I'm trying
• 15:16
  to be fairly strict with my like tracking and making sure I'm
• 15:20
  hitting certain numbers, there's a lot of times where I'm like,
• 15:23
  OK, I'm really dialed in the first couple meals of the day.
• 15:26
  And then after that, like dinner, especially if you're
• 15:28
  gonna have, you know, dinner with friends, family, whatever.
• 15:31
  It's like, I might not know exactly what the numbers are,
• 15:34
  but I'm in the ballpark and I did really, really good with
• 15:37
  breakfast and dinner. And I'm not going to have like a
• 15:40
  chocolate mudslide Taco pizza thing for dinner.
• 15:42
  So it's fine, you know? Exactly.
• 15:44
  Dinner's always going to be The X Factor.
• 15:46
  Yeah, from the moment I started training people, it's just
• 15:50
  there's always that theme of like, well, dinners are kind of
• 15:52
  whatever. So like, let them be somewhat
• 15:55
  still focus on making sure you get that palm size, amount of
• 15:57
  protein, one for women, 2 for men, and just make sure that's
• 16:00
  there and then. But if you can structure those
• 16:03
  other two, that's way better than just winging it most of the
• 16:07
  time. So just go into it with that
• 16:09
  mentality. Exactly.
• 16:11
  I also think too, you know, we're talking about, yeah, I
• 16:16
  mentioned protein and fiber, right?
• 16:18
  Whole Foods, you know, fruits and vegetables.
• 16:21
  Do you think? OK, let me ask you this.
• 16:23
  Do you what even, you know, actually we.
• 16:25
  OK, total deviation. Remind me to do this stuff for
• 16:27
  this. OK, The new food pyramid we
• 16:29
  should talk about. That a little bit, yeah.
• 16:32
  But do you think cuz what even is what has always been the
• 16:35
  daily recommendation for how many servings of fruits and
• 16:37
  vegetables? Is it like 5 total servings of
• 16:39
  fruits and vegetables? I don't, I don't even remember.
• 16:42
  I think it's like yeah, 3 to 5 or.
• 16:44
  Something. Yeah, let's run with the number
• 16:46
  5 rather than you Googling and getting a whole bunch of random
• 16:49
  I generated answers. Too late all.
• 16:51
  Right, so Phil's going to Google and see what the AI assistant
• 16:53
  says. But let's say that you know
• 16:55
  hypothetical world. You're supposed to get 5
• 16:57
  servings of vegetables, fruits or vegetables per day, right?
• 17:00
  You hit it on the head, it's 5. Yeah.
• 17:02
  And you're like, dear Sean, what is a serving?
• 17:04
  Well, that's a really good question, right?
• 17:05
  Like how much counts as a serving?
• 17:07
  I don't freaking know. I guess it depends on what the
• 17:09
  food labeler put on the thing and they can manipulate that to
• 17:12
  their advantage. Right?
• 17:13
  But theoretically, should we go with fistfuls?
• 17:16
  Like is a fistful of something, a serving.
• 17:19
  Basically, when you use the precision nutrition guidelines,
• 17:21
  which is what other coaches here have, the way it can be framed,
• 17:25
  because we have that measuring tool always with us that a
• 17:29
  serving of carbohydrates is like a cupped handful, which you
• 17:33
  could fit in a banana, you know, an apple.
• 17:37
  So that's just one of the measurement tools and that's
• 17:39
  approximate, but it's still a pretty decent gauge, OK.
• 17:44
  Yeah. And so with that in mind, how
• 17:46
  many servings of fruits and vegetables do you think the
• 17:48
  average person gets per day? I don't know if I want to know
• 17:51
  the answer to that. Yeah.
• 17:51
  Yeah, maybe 1. Is too probably low, maybe a
• 17:54
  maybe an apple after they drop their kid off at daycare or
• 17:57
  something or when they pick him up.
• 17:59
  Yeah, Sophia gets an apple. I think my 3 year old does is
• 18:01
  there's a little snack thing and there's a bunch of processed
• 18:04
  stuff and there's like apples. She always picks the apple.
• 18:07
  OK, then ends up on the floor in my car.
• 18:09
  But she loves apples, which is great because I'm like, I gotta
• 18:12
  get this kid some nutrition. All she likes is bread.
• 18:14
  Yeah. Pasta.
• 18:15
  Yep. So like have an apple.
• 18:17
  But. But yeah, it's it's hard to fit
• 18:19
  in because, again, it requires some prep.
• 18:21
  It goes bad. I mean, that's what real food
• 18:23
  should do. Yeah, yeah.
• 18:24
  But yeah, I mean, this is 1. Sometimes I even like, I could
• 18:28
  do better with that. I've been kind of eating a lot
• 18:29
  of fruits and vegetables lately compared to usual.
• 18:32
  But sometimes I will go through a day and I'll be be like dinner
• 18:34
  time. I'm like, shit, I haven't had a
• 18:36
  vegetable yet today, you know? Yeah.
• 18:39
  And I think I think almost all of us could do better than that.
• 18:42
  And in spite of the fact that, like, especially me is like the
• 18:45
  body composition. Let's track your macros.
• 18:48
  It's all. If it fits your macros, it's
• 18:49
  perfect. Right.
• 18:50
  Like even with me having that attitude there, we should all
• 18:55
  have an emphasis probably on more fruits and vegetables in
• 18:59
  spite of the, the whole, the whole protein push, which is,
• 19:01
  which is great as well, right? Like, I get that a, a, a close
• 19:05
  to a carnivore diet can work for some people and I've even kind
• 19:08
  of used it in the past. But like most of us should be
• 19:11
  trying to get more fruits and vegetables in our diet, you
• 19:14
  know? So there's that.
• 19:15
  Yeah, Veggies, I think are less appetizing because this doesn't
• 19:18
  have the sweet natural sugar. So it's like just to have like a
• 19:21
  bowl of steamed broccoli. It's kind of like it's less
• 19:24
  appetizing than like a couple blueberries, right, right, but
• 19:28
  but you know, keep it in there and within the framework here of
• 19:31
  this episode along the lines of how do you make healthy, healthy
• 19:35
  eating easier on a tight schedule?
• 19:36
  Is you just you buy that stuff and you keep it there.
• 19:39
  So like we have blueberries and like Mason jars to make them
• 19:41
  last longer all the time and we probably don't need them because
• 19:44
  we just my kids love them K and I eat them all the time, but
• 19:48
  it's just there. So like, there you go.
• 19:49
  You're I mean, it's not dinner yet.
• 19:51
  You're hungry. Like grab a cup or two of
• 19:53
  blueberries, like it's great, low glycemic index, super
• 19:56
  nutrient dense antioxidants, like stuff like that.
• 20:00
  So you got to keep it by you. You don't need to prepare a
• 20:02
  giant 3 course meal to have it, you know, fit into your plan.
• 20:07
  So keep it. Yeah, keep it nearby, make it
• 20:10
  accessible, which yes, does require a trip to the grocery
• 20:13
  store. Again, most people don't plan
• 20:16
  much and so. Most things in life, it's you
• 20:19
  choose difficult now or later when it comes to something we
• 20:21
  have to shift. And most people are so busy,
• 20:24
  they're like, I can't stomach the thought of this week midweek
• 20:27
  going to the grocery store. So I will do it this weekend and
• 20:30
  the weekend hits and all those other curveballs and sickness
• 20:33
  and whatnot. And then they don't do it then.
• 20:35
  So it just never really happens. And then the pain is I'm I'm not
• 20:39
  in a good place with my health or my body composition.
• 20:42
  Sometimes you do just have to bite the bullet and get to the
• 20:44
  grocery store because you know what to get.
• 20:47
  There's no surprises. Yeah, exactly.
• 20:49
  OK, dude, you know what we should do?
• 20:51
  What's that? OK, We should we should talk
• 20:54
  about the new food pyramid. OK, We should finish the episode
• 20:58
  by talking for 10 to 15 minutes about this.
• 20:59
  Yeah, Google that too if you. Haven't seen the details I gotta
• 21:01
  I gotta refresh my memory I've. Kind of seen the details enough
• 21:04
  to to pretend like I know what I'm talking about on it.
• 21:06
  So so here's here's what we're gonna do, OK?
• 21:09
  And we're gonna, we're gonna hijack the entire thing by
• 21:12
  making the title of the episode New Food Pyramid and then say
• 21:16
  like, plus Sean and Phil's other or whatever tips, right?
• 21:19
  Because like, honestly, like the way we have it right now, like
• 21:22
  like 6 people are gonna listen to it if it's like healthy on
• 21:25
  the go eating tips by Sean and Phil or something.
• 21:27
  Yeah. But if we put like, new Food
• 21:29
  Pyramid right to start, you know, Yeah.
• 21:31
  Then some more people actually. Oh, cool.
• 21:33
  This is gonna be a controversial one, right?
• 21:34
  That's the hook. That's the hook, right?
• 21:36
  And then plus we already baited him in with 21 minutes and 37
• 21:38
  seconds. And now we're finally getting to
• 21:40
  it, you know? That's right.
• 21:41
  So let's just call Part 1 and like, there won't even be like a
• 21:44
  Part 2, you know, like really, really hook them.
• 21:46
  They're like, oh, the second one, I got a list, we're gonna
• 21:49
  sneak it in. Yes, No, we won't do that.
• 21:51
  Yes, okay. New food pyramid.
• 21:53
  Okay, so. Pull this.
• 21:55
  Yeah, while you're pulling up the AI generated summary, it's.
• 21:58
  Not I'm looking at a picture of the.
• 22:00
  Pyramid, okay, everything is AI generated at this point.
• 22:02
  You're right, most of it. Okay, so I will give my summary
• 22:08
  of it, of the changes, should I say, and I'll see how much it
• 22:11
  matches what's on your computer screen over there.
• 22:12
  I'm not looking, I swear. OK, so basically the way it is,
• 22:15
  is most of you'll remember the the food pyramid that we grew up
• 22:19
  with, you know, I say, you know, you and I and kids grew up in
• 22:23
  the late 80s, nineties, whatever.
• 22:24
  Like it was a lot of grains, like that was the bottom portion
• 22:29
  was grains, you know, whole grains, things like that.
• 22:32
  It was a lot of vegetables and fruits, definitely towards the
• 22:36
  top. It was some like, you know, lean
• 22:38
  meats, things like that, you know, fish, you know, chicken,
• 22:42
  whatever. Maybe like a little sliver of
• 22:44
  beef in there and then like a little sliver of butter and like
• 22:46
  a sliver of cheese or milk or something like that.
• 22:49
  So it was a heavy focus on fruits, vegetables, grains.
• 22:52
  OK, great. Right Now, it's almost kind of
• 22:55
  flipped on its head in the sense of like, it's flipped from
• 22:58
  bottom to top. It's inverted where like, the
• 23:00
  grains are still at the bottom, but the bottom is the, like,
• 23:03
  pointy part of the triangle, right?
• 23:05
  So it's like, don't eat very many grains, Limit your grains
• 23:09
  or, you know, your starchy carbohydrates.
• 23:11
  And at the top, it's still fruits and vegetables, but it's
• 23:13
  a lot more meat, dairy, things like that, right?
• 23:17
  Then there's like a bottle of olive oil in there just to make
• 23:20
  everybody have like, yeah, extra virgin first cold press.
• 23:22
  Let's go. And like, by the way, I am one
• 23:24
  of the people who pays extra money for the extra virgin
• 23:27
  first, it's first called press because enough Instagram
• 23:29
  influencers told me to. So anyway, it's a little bit
• 23:33
  inverted. More focus on proteins, fruits
• 23:36
  and vegetables, right? Like at face value, taking away
• 23:40
  any political controversy surrounding it in general, I
• 23:43
  kind of like it. I I do like it.
• 23:46
  What? What do you?
• 23:47
  Think, I think if anyone tries to argue it's not at least
• 23:49
  better like there then there's a conversation we had like this is
• 23:52
  better than what? This is better than what we had
• 23:55
  previously, for sure. Yeah, now it's a perfect.
• 23:58
  Now we're pulling. Up.
• 23:59
  Yeah, I'm just going to pull baked.
• 24:00
  Grapes. Those are some purple grapes.
• 24:03
  Those are some fake looking grapes if I've ever seen it.
• 24:05
  OK. Someone drew this with a.
• 24:07
  Yeah, yeah, yeah. So here.
• 24:09
  Sweet. No, it's a good.
• 24:10
  It's a good. Yeah, you, I mean, you summarize
• 24:12
  it perfectly. Here's here's the problem I
• 24:15
  have. I have with it, right is there's
• 24:17
  not there's not anything processed on here's not a hot
• 24:20
  dog. There's not the Nabisco
• 24:21
  crackers. It's not cheese eggs.
• 24:23
  There's like, people are going to look at this and be like, oh,
• 24:25
  that feels good to see. They're never going to eat any
• 24:27
  of it. But like how many people only
• 24:30
  eat from like generally this type of stuff, like this is a
• 24:32
  very well balanced diet. You could have more whole
• 24:34
  grains. It's not only it's a big deal
• 24:36
  from my perspective, but like, I worry that sure.
• 24:39
  And maybe it's just an education piece, like people need to know,
• 24:42
  Hey, this is what you should emphasize and work down from
• 24:44
  that. But I, I do think people are
• 24:46
  working up from such a bad place that it's like they can't just
• 24:49
  start eating all this. They're not going to know how
• 24:51
  to, how to store it, how to make it taste good.
• 24:54
  And you know, in some cases like, oh, the little thing thing
• 24:57
  of salmon, right? It's like, well, of course.
• 25:01
  I think for our listeners and for people who are already
• 25:04
  trying to improve their health, this is great.
• 25:06
  You know, this is this reminds me of when I did the Viome
• 25:09
  testing. Never tell you about that.
• 25:11
  I don't know viome VIOME, right. So it's a company they do blood
• 25:15
  testing and stool testing. So you got to do a poop test,
• 25:18
  but and they test like your gut microbiome and all this stuff to
• 25:22
  like determine what foods are good for you and it gives you
• 25:27
  these results and it puts them into different categories like
• 25:29
  super foods, enjoy foods, What else?
• 25:33
  Then there's limit or and then avoid foods like foods at the
• 25:36
  bottom that you should avoid, right, based on your specific
• 25:39
  gut microbiome, right? And I did a couple of these
• 25:42
  tests a few years ago and certainly useful, but also what
• 25:47
  they what they do in that is they only include all whole
• 25:50
  natural foods. You know what I mean?
• 25:52
  Like they don't have on there like avoid eating pizza rolls.
• 25:56
  Pizza rolls don't fall into the category of their foods because
• 25:58
  it's not like a real. Food.
• 25:59
  No Oreos on there. Right.
• 26:00
  So for example, on mine, it would say like some superfoods
• 26:03
  were like, I can't think of examples, like blueberries were
• 26:06
  listed as superfood. I want to say beef was listed as
• 26:09
  superfood for me. But also like broccoli was
• 26:11
  listed as one that I should limit.
• 26:13
  I think certain types of nuts were things that I should avoid,
• 26:16
  right? So it's like, OK, maybe, but you
• 26:20
  know, the almonds that it was telling me to avoid because
• 26:22
  they're not that good at my for my gut microbiome is still
• 26:25
  better than the pizza rolls or the animal crackers or all the
• 26:27
  processed stuff like the same thing that you're getting at
• 26:30
  here. Yeah, the majoring in the
• 26:31
  minors, right? Just like should I have
• 26:33
  macadamia nuts or Brazil nuts or almonds?
• 26:37
  So like, in spite of the fact that I like this food pyramid,
• 26:39
  I'm looking at it right here in the screen that Phil just pulled
• 26:42
  up. I like this food pyramid
• 26:43
  overall. Emphasis on fruits, vegetables,
• 26:46
  you know, and and protein, meat and dairy, things like that at
• 26:48
  the top. OK, I like it a lot, but I also
• 26:52
  I see a bowl of oatmeal here at the bottom OK and I see some
• 26:55
  bread. Maybe it's sourdough bread.
• 26:57
  I hope so. I have eaten an F ton of oatmeal
• 27:00
  and sourdough bread myself over the past month.
• 27:03
  Especially right like oatmeal. I'm I'm almost never I'm never
• 27:07
  going to tell somebody you should limit your oatmeal.
• 27:09
  Come on now like if it's the Super like processed packages of
• 27:13
  whatever flavor then maybe creating whole whole grain
• 27:16
  rolled oats you're. Probably.
• 27:18
  OK, yeah, yeah. But what about the glyphosphate?
• 27:21
  Or yeah, yeah, you can't pronounce it.
• 27:23
  They. Can't pronounce it glyphosate.
• 27:25
  Glyphosate. The stuff from the Roundup in
• 27:26
  the fields, yeah. Yeah, they're spraying on all of
• 27:29
  the things in here. Isn't it?
• 27:30
  That's great. Like if you're trying to avoid
• 27:31
  the roundup, you're gonna have to move to Italy.
• 27:33
  Yeah, you can't live here. Yeah, yeah.
• 27:35
  Yeah, exactly. To go sow.
• 27:36
  Fish in the sea. Whatever.
• 27:38
  Yeah, yeah. Yes, exactly.
• 27:39
  Yeah. So this is good.
• 27:40
  I think it could be more like a square or maybe a circle.
• 27:42
  I don't think it. I mean, it doesn't have to be
• 27:44
  like only. Yes.
• 27:45
  And the less of this because like bananas down here.
• 27:46
  What's wrong with that? Yeah, glycemic index.
• 27:49
  So it's definitely in the right direction.
• 27:51
  Interesting ring it just. Looks like they are almost
• 27:53
  overcompensating with the grains.
• 27:55
  It's like there's nothing inherently wrong with oatmeal or
• 27:58
  especially sourdough bread. Yeah, this is the funny to look
• 28:02
  at and be like, I would have pushed that one up a little bit
• 28:04
  like I would have. Yeah, if it was me, I would have
• 28:06
  had the olive oil a little higher than the melt.
• 28:08
  One inches maybe? The tuna, the canned tuna, and
• 28:11
  they got like some little shrimp things there.
• 28:13
  It looks like a shrimpy. Yeah, this is fine with the
• 28:15
  orange. Cheese a giant Turkey.
• 28:17
  The blueberries, the Oh yeah, I was thinking it was a chicken.
• 28:19
  It is a Turkey. They probably had to make it big
• 28:21
  enough, so you're like, oh, that's a Turkey.
• 28:22
  Turkey's number one like it's it is, it is.
• 28:25
  Higher. Than the broccoli, if you look
• 28:27
  at the tip top of the Turkey's leg, that's.
• 28:29
  Funny, you've got frozen. Yes.
• 28:31
  Why is it just nitpicking the hell out of this thing?
• 28:33
  Yeah, yeah, yeah. The green beans are in a can.
• 28:35
  They can't be that good in a can, right?
• 28:37
  That's. Interesting there's.
• 28:38
  A thick old rib eye up on the left.
• 28:40
  Notice there was no beef liver. I which should be on the top, as
• 28:45
  I discussed yesterday with Rowan and our other client, yes, so
• 28:48
  and then you know the cheese. And I'm a cheese fan overall,
• 28:51
  but the cheese is higher than it should be.
• 28:53
  Like if the things at the top are the best things, the cheese
• 28:55
  is higher than it should be. Cheese is fine but you shouldn't
• 28:59
  have like cheese as you're like number.
• 29:01
  It's like the 4th best thing on here apparently.
• 29:03
  If that's how they're ranking it, I still don't fully
• 29:05
  understand how they're. Yeah, yeah, yeah.
• 29:08
  I don't know. I mean, I see it like that,
• 29:09
  like, well, it's obviously limit your grains at the bottom right.
• 29:13
  There's one sad egg on the left side.
• 29:16
  Just one. Had a partner just.
• 29:17
  One, maybe five other eggs. You can have two eggs.
• 29:20
  Everybody, here we go. OK, but yeah, they're all about
• 29:22
  like they're saying, hey, like you can use olive oil, beef
• 29:25
  tallow, Yeah, or butter. I've.
• 29:26
  I don't think I've ever used beef tallow, even when I was in
• 29:29
  my liver king following phase. Yeah, it's a heavy keto thing.
• 29:32
  It's like only, only beef. Products go yeah and it works
• 29:36
  like here's The thing is I will say like for a lot of us doing
• 29:39
  that will work. Is it necessary?
• 29:41
  Right. Not.
• 29:42
  But like, take it from me like you can, you can get in great
• 29:45
  shape, get really strong and feel great energy on like a
• 29:49
  somewhat carnivores diet. I've done it before.
• 29:53
  And you can feel really good 'cause you cut out all the
• 29:55
  bullshit, like you cut out all the junk from your diet.
• 30:00
  But not necessary to do. Yeah, by any means.
• 30:03
  Exactly. Probably just confusing the
• 30:05
  audience because I told me more fruits and vegetables 10 minutes
• 30:07
  ago like. Wait a minute.
• 30:09
  Yeah, Pick up your mind. Well, and here's the here's the
• 30:11
  deal. It's like this whole idea of
• 30:12
  like you should have a little bit of this probably throughout
• 30:15
  the day. I wouldn't get focused on too
• 30:17
  much or too little. That's getting too into the
• 30:19
  specifics, I think. Yeah, Yeah.
• 30:20
  Like if you're having stuff from this new food pyramid, go ahead
• 30:23
  and pull it up as you're listening.
• 30:24
  Like, that's a good diet. It's A and I wouldn't say you'd
• 30:28
  make it a circle and say I'd say that's pretty good and just all
• 30:30
  these things are in that circle, right?
• 30:32
  In some way, shape or form, right?
• 30:34
  They great. They do have a peanut.
• 30:37
  It's clearly a peanut. They have a couple of other
• 30:39
  nuts. As well.
• 30:39
  Big honking peanut. It's a big peanut in spite of
• 30:41
  all the. Alerts.
• 30:42
  What does it mean? Well, what do you mean?
• 30:44
  What does it mean? Like where it where it's
• 30:45
  located? No, I guess.
• 30:47
  Yeah, they don't like them too much.
• 30:48
  What is that bowl of something purple on top?
• 30:51
  Man. Is that rice?
• 30:53
  No. No.
• 30:54
  OK, You know what? I think, OK, I could see this
• 30:56
  one be an oatmeal. OK, So this could be rice at the
• 30:59
  bottom, maybe like some kind of porridge or something that we
• 31:01
  would have read about in like a fictional book when we were kids
• 31:03
  growing up. They just couldn't eat porridge.
• 31:05
  They. Just couldn't put a label on it
• 31:06
  right? They like figure it out is.
• 31:07
  This one could be oatmeal with like some kidney beans or some
• 31:11
  shit. I don't know what that stuff is
• 31:13
  in the oatmeal. What's the purple stuff?
• 31:14
  Yeah, yeah, yeah. Looks like the kimchi.
• 31:17
  Yeah, yeah, interesting, Interesting.
• 31:19
  There's a big old slab of butter.
• 31:20
  You know it ain't margarine. Not with RFK at them, do you?
• 31:23
  Remember this the I Can't Believe it's not Butter stuff.
• 31:26
  Yeah, I mean. I grew up on that.
• 31:28
  Yeah. And it's the spray butter.
• 31:30
  And they're like, they're like, oops, never have that again.
• 31:32
  Yeah, never. That was really bad.
• 31:34
  Like damn it, I did that for the 1st 18 years of my life.
• 31:37
  No honestly This is why. Like I I've discussed this
• 31:40
  before. I've had a lot of digestive,
• 31:42
  gastrointestinal issues that I've worked through in my 20s
• 31:45
  and 30s, and I still have to blame it on the fact that I grew
• 31:49
  up eating Cinnamon Toast Crunch and margarine and all the
• 31:53
  Frosted Flakes. And like, a lot of it was my own
• 31:55
  doing, right? But like I didn't need any of
• 31:57
  the things in this pyramid for like the 1st 18 years of my
• 32:00
  life. Tony the Tiger gotcha.
• 32:02
  Yes, Tony, the tiger got me. Like my protein sources were Hot
• 32:05
  Pockets. That's what I liked in high
• 32:06
  school. Hot Pockets God, you know, pizza
• 32:10
  rolls, definitely. Fired up Saturday night, little
• 32:13
  Halo Mario. Kart.
• 32:14
  Yes. Yes.
• 32:15
  I was never a Halo guy, were you?
• 32:17
  Like what? Video game?
• 32:18
  No, I was a PlayStation kid. OK was Halo only Xbox?
• 32:21
  I don't know. It was OK.
• 32:23
  I don't know anything about it. Yeah.
• 32:26
  So really sad. I know.
• 32:27
  Yeah. But yeah, there's, I think a
• 32:30
  really key theme. All this.
• 32:31
  We're talking about this pyramid.
• 32:32
  Oh, look, it's different now. And then there's the previous
• 32:34
  one. And nutrition science is always
• 32:37
  changing and there's no like if you look at the research,
• 32:40
  there's no one perfect diet. So this all comes back to like
• 32:43
  advocating for yourself, making an effort to get Whole Foods.
• 32:46
  Because even if you get a little bit wrong and you have macadamia
• 32:49
  instead of something else, that's still healthier than a
• 32:52
  lot of choices that you will find at the holiday gas station
• 32:55
  or just more convenient things in the breaker might work, what
• 32:59
  have you. So just think about it through
• 33:01
  that lens, because otherwise you'll get too overwhelmed.
• 33:05
  Like even us, we're going through this like, I don't know
• 33:07
  this. Yeah, it's pretty good.
• 33:09
  Like, yeah, yeah. But it's probably gonna change
• 33:11
  again at some point in our lifetime.
• 33:14
  This this. There will probably be another
• 33:15
  one. Yeah, but I.
• 33:17
  Think we're eating closer if you can't?
• 33:18
  Speculate on what it would be. I do like this, though, all that
• 33:21
  to say, like, I think this is a pretty good pyramid.
• 33:24
  Like a better than the old one, yeah.
• 33:27
  I think it's it's gonna help get people to automatically think in
• 33:30
  the right direction when they look at.
• 33:32
  What was the alcohol thing? What did RFK say about alcohol
• 33:36
  that now every client is running with and be like, see, Sean RFK
• 33:39
  told me I can drink. I don't really like him 'cause
• 33:41
  he's. Super wacky wacky.
• 33:42
  But he told me I can drink. This is what the clients are
• 33:44
  telling me. This is what literally like this
• 33:45
  is words coming out of clients mouths is they're like RFK said
• 33:49
  that you should probably have a social life and still have a
• 33:51
  drink every now and then. And then they're all like doing
• 33:53
  the thing. Like I don't really like RFK
• 33:54
  'cause he's like a wacko psycho conspiracy theorist.
• 33:56
  Their words, not mine, right? But.
• 33:59
  So he said it was he's OK to have a couple drinks.
• 34:02
  Apparently, Yeah, yeah. He's like, we didn't, yeah.
• 34:04
  I'm not going to try to mimic every talks.
• 34:05
  I know he has the condition, but like, yeah, yeah, I forget what
• 34:08
  his condition is, but yeah, he he said something about how you
• 34:13
  should still like enjoy your social life or something like
• 34:15
  that. Yeah, right.
• 34:17
  That that's a lot coming from him, I think.
• 34:19
  Yeah, yeah. But yeah, the clients are like
• 34:22
  taking this and running with it. We heard about this with red
• 34:25
  wine, right? I don't look better for heart
• 34:27
  health. Yeah, no, no, it's not like
• 34:29
  that. I don't mean to like mock it if
• 34:30
  you're like, oh, shoot, I was doing that.
• 34:32
  Because it's it's just the idea of this confounding variable in
• 34:36
  it's like in research studies, it's like those people were
• 34:39
  probably healthier. They just coincidentally drink
• 34:41
  more wine. So yeah, I always give the
• 34:44
  allotment. You can have two a week.
• 34:46
  Don't give them two, Phil, give them one.
• 34:48
  Let's reset the bar low. Yeah, you got a sip.
• 34:52
  Yeah, no, don't even give them a freaking sip.
• 34:54
  Set the bar at zero. That way they land on.
• 34:55
  Two, you know what, if you're going one or two, what's the you
• 34:59
  just go zero? Yeah, we did a whole episode on
• 35:01
  this. It's like this has none.
• 35:03
  What's the deal? If you want to get shredded, get
• 35:05
  the alcohol out of there. It's not doing you any favors.
• 35:07
  Yeah, yeah, yeah. So I think we both have to run
• 35:10
  soon. Don't.
• 35:10
  We, we do, we do kind of have to go this.
• 35:12
  Is fun. We'll do Part 2 maybe.
• 35:13
  Yeah, yeah. This one kind of went all over
• 35:15
  the place. So he did a little bit.
• 35:16
  Sean titles these and I don't know what.
• 35:18
  I know I'm going to title it. I'm going to call it Get
• 35:20
  Shredded like RFK, something like that.
• 35:22
  Like you got to respect. He's in great shape like and I
• 35:25
  don't, I don't even really know that much about I've heard stuff
• 35:27
  about him. But yeah, he definitely knows
• 35:30
  something about. Something like ripping out some
• 35:32
  push ups and I was like that good yeah yeah this work they.
• 35:35
  Look good. Exactly, this food pyramid looks
• 35:37
  great in my opinion. All things said like this is a
• 35:40
  very good step in the right direction for nutrition in our
• 35:42
  country. Next, we tackle big pharma.
• 35:46
  Oh yes oh God, 7 hour podcast episode.
• 35:50
  Buckle up. Yes.
• 35:52
  No, can't touch that one yet. Oh.
• 35:54
  Yeah. Well, yeah, we could touch that.
• 35:55
  We will eventually. OK.
• 35:57
  I'm going to leave it at that for today.
• 35:58
  Yeah, leave it at that for today.
• 35:59
  We better, otherwise we're going to get in.
• 36:01
  Trouble. Yep, exactly all.
• 36:02
  Right. Thank you for listening
• 36:03
  everybody. All right, beautiful.
• 36:04
  See you in the next one. Peace.
• 36:06
  Bye.