Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of fitness.
I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth.
And I'm Kaylee, your fitness newbie, here to ask the questions you're too afraid to ask.
From crunches to kale, we've got the inside scoop on what works and what doesn't.
Because fitness should be fun.
So Kaylee, what do you like to listen to when you work out?
I don't know, sometimes a podcast and sometimes music.
Hey wait, this is a podcast. What if you could have both?
At the same time?
Oh yeah!
Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout.
It's easy to do and free to download in the App Store.
Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your voice.
So if you want to make our podcast work for a workout, check it out in the App Store.
They even have Podbeat for Android users in the Google Play Store.
Okay, on to the show.
So Kaylee, your household is the proud owner of an ice bath, right?
We are.
Do you ice bath?
I do not.
You haven't done that yet.
No interest.
None.
Well, I wouldn't say no. I'm curious, but not curious enough to try it.
Did we commit to doing that at one point?
I think probably, yeah. We said we were going to do a lot of things that we never did.
I mean, so it's obviously been a thing for a while.
It's happened a moment for sure, the whole ice bath thing. I actually did join a group on Facebook.
You know I love my Facebook groups.
Yeah, you do.
I joined a group for the ice bath curious such as myself.
Oh, so you have a category that's for you now.
Oh, well, I guess, was people like, I mean, it was a range of people, people who've been doing it for a long time,
people that are just getting into it, asking questions and, you know, bragging, showing off their, the whole thing.
I feel like this is kind of falls into the category of like, how do you know somebody's a vegan?
Yeah.
How do you know somebody's a cross-breeder?
Yeah, you can't ice bath and not talk about it or post, it's like running a marathon, you know.
I feel like it's just, I'm better than you.
Yeah.
A little bit.
Yeah.
Right now. Don't you just get that vibe?
I do.
Yeah, but it is funny and I'm kind of hoping my husband doesn't listen to this episode because it is his ice bath.
But he is a very private person. He does not talk about his ice bath.
I don't think he would appreciate me talking.
I'm not going to talk a whole lot about it. Like his experience, this is his experience.
Long story short, he seems to enjoy it. And I love that for him.
Well, yeah. I mean, if it works for you, yeah, then it works for you, I guess.
I think for him too, it was more like, put like building it.
Sure.
Getting it right and all that stuff.
But yeah, it's just funny.
He comes out of that thing and I'm like, he's all red and like, you're crazy.
But he's like, you can't feel negatively when you get out.
Like you just have to feel like you just feel good.
There is no like you for it high or something.
So that's interesting. I think maybe I'll try it at some point.
My kids have both.
Dipped in it.
He dipped him in just because they wanted to.
It's like down in our like furnace room, like our unfinished utility room.
How does it keep it so cold?
A chiller.
Oh.
So what does this like Ice Bath Curious Facebook group say?
It's all just people. It's just a group for people to share.
So call it super informational.
People ask questions like, hey, you know, or like.
Inspirational? Like, I mean, not really.
It just depends on how you garner inspiration.
If seeing other strangers in an ice bath inspires you, then yeah, super inspirational.
They share pictures.
Oh, yeah.
Because how can you ice bath and not do a video of how uncomfortable it is?
I mean, people just post pictures. People get real aesthetic about it, too.
People want to have their ice baths and like a very like with a view.
Sure. You know, because a lot of people set them up outside.
I wouldn't say we have a great view down in the furnace room.
Are you really doing it for the view though?
Yeah, we have a lot of people who are like, oh, you know,
we're going to go ice baths and we're going to hit these creepy walls.
As you're really into that kind of thing.
Let me pull it up here and see. I actually like hit it.
Hit hid it. Oh, hid. Oh, you have a picture.
Well, believe it or not.
There's actually a study that recently came out.
That's what it's called. Ice bath curious and beyond. Oh, sorry. Okay.
Well, somebody's looking for the group. Then there you go.
I'm going to read it.
I'm going to read it to you with meta analysis of the effects of post
exercise, cold water immersion on resistance training,
induced hypertrophy as a really long title.
I don't know.
White paper, but listening to the word you said journal European journal
of sports science. Now.
This is what would be interesting though is, I mean,
this is one of those things where it depends on your goals, right?
Right. So it's.
You know, are you just doing it to feel better and to get that euphoric
high? Are you doing it for muscle soreness? I mean,
you have a lot of runners that are like, Oh, I do.
Right.
Ice baths after I run to kind of help with soreness. Well, that's legit.
I mean, that definitely has been proven to help.
With soreness.
With soreness and things like that.
But if you are someone that has goals of muscle growth.
Then you shouldn't.
And you're choosing to ice bath afterwards.
You probably want to stop doing that.
It basically is the summary of the white paper.
Allegedly.
Well, I mean, it is a systematic review with meta analysis. So.
So not a lot.
I mean, the effects of post exercise, cold water immersion,
with resistance training induced hypertrophy, which I mean is.
I am strength training with the goal to make my muscles bigger. Yeah.
Is hypertrophy. So what is it?
Hypertrophy.
I say hypertrophy.
It's not right.
I know. Hypertrophy.
I still think that's weird.
I think hypertrophy is a little weird.
Is it?
Hypertrophy.
It's a weird word.
Hypertrophy.
But where's the P is.
It's not an F.
I mean, it literally says trophy.
On the end.
Hypertrophy.
It's not hypertrophy.
I mean, I know it's not because somebody call us out that I'm saying it wrong.
How do you pronounce pronunciation?
Did we do this already?
Because I also know I don't think we have hypertrophy.
Oh, it is.
All right.
Nick, Nick, our guest, Nick, that we find.
I know.
He said it.
I know.
You're the first person I ever heard say the word out loud.
I just, I just took for granted that you knew what you were talking about being the expert.
And Google does say hypertrophy.
I still like hypertrophy.
Well, you do you.
I will.
You know, makes me sound uneducated, apparently.
Nebraska accent.
I just read everything literally.
Hypertrophy.
Fine.
There's I don't get it because there's no F, but it's fine.
What pH says is trophy.
Like if you don't have the hyper in front of it, that literally is trophy.
You're still saying trophy no matter what.
Hypertrophy.
Oh, trophy.
Right now.
But I don't see where I'm not seeing where you need an F to come from.
Ph makes an F sound no matter what.
It depends because.
No, it doesn't.
It doesn't depend on anything.
Ph makes an F sound.
OK, so it's the TRO.
It's just you're putting the wrong, you're putting the emphasis on the wrong syllable.
The emphasis.
I have, this is kind of random, but I have a huge, huge, huge, huge, huge, huge, huge
pep-heave.
Our local high school's mascot is the Husky.
And so when you say Huskies, it's H-U-S-K-I-E-S.
And some people forget about general English where you change the Y to I and add E-S to
make things plural.
And so there will occasionally be people that write Husky, the H-U-S-K-Y.
We do have another local area high school that their mascot is the H-U-S-K-I-E.
But ours is the H-U-S-K-Y.
And this has been a personal pet peeve of mine for years.
So you just pick and choose like who's doing wrong in grammar and spelling.
No, no.
Here, here we, I'm saying that school spells their mascot wrong.
Will you say hypertrophy wrong?
Right, I do.
But now we're going to spelling.
I completely switched objects.
So it's fine.
But I actually then for high school journalism, I wrote an editorial on our like, you know,
it got printed in the local newspaper, but it was the whole page from my high school,
my rant about how people can't spell the singular version of Husky correctly.
The ones that put I-E, it's wrong.
And then my teacher and I, we went back through and every word that ended in a Y in our
article, we changed it to I-E.
Oh my gosh.
It was really obnoxious.
But you're wild.
I am so wild.
It was fun.
It was very clever.
It was really hard to read it though, because it took you a while.
The first you thought when it first popped up, you thought it was just like a typo, right?
Something went wrong.
And then all of a sudden you keep reading and you realized, oh wait, every word that
should have a Y, they changed it to I-E for the singular version.
And we were just trying to prove a point.
But anyways, that is silly goose.
Fun right there.
That was not related actually at all.
But I can't, I can't pronounce hypertrophy.
You can.
I can.
I choose to say hypertrophy, but it's not hypertrophy.
Fine.
Whatever.
So that's so if you just recently has come out, if you want to grow muscle, muscle, don't
do cold immersion.
Post exercise.
Okay.
Yes.
It will help you.
No cold showers in the morning either.
Well, that's just his personal preference.
I think.
I don't think that was actually in the review, but the cold shower.
No, I will sometimes turn up to cold, do a final rinse on my hair because every now
and then you read that that makes it like shiny or whatever.
And I don't know.
I just feel like that makes it really hard to comb it out.
So I don't really love that, but it does say that it will, it may enhance recovery and
reduce, reduce domes and reduce cardiovascular strain.
However, you know, so if you're looking at like recovery goals, then it could be helpful.
However, if you want to grow muscles, don't do it.
If you want to recover and just feel happy, do it.
It makes you feel happy.
Do you think it makes you feel happy?
I don't think it makes me feel happy.
It's one of those things that like probably not in the moment, like when you're in the
cold water, I don't feel like that could be a happy thing.
But maybe after you're just like, that was so stupid and silly that I don't know how
you could feel.
I don't know.
We know I have a complicated relationship with water in general.
That's true.
You just don't like it.
No, you don't like to drink it.
You don't like to be around it.
You don't like to be wet.
No.
You like it as ice because then it's something different.
I guess I feel indifferent about that.
You don't care if it's steam or ice, just not in its room temperature form.
I don't like to be wet.
Okay.
So if I am going to put my body in water, I need it to be like a comfortable temperature.
Otherwise you're out.
Done.
Well, I mean, you're trying to grow muscle anyways, so there you go.
So stay out.
Is there any reason at all that you have to say I'm out for the ice bath?
You know, I'm actually trying to get huge.
Yeah.
Swole, ripped and just need my muscles to grow.
Otherwise, what am I doing all this for?
All this hard strength training, strength training, my three, two, one.
So much.
I just can't even.
You know what?
It's more than a lot of people.
It's more than what I'm doing right now.
I can't give you a hard time about that at all.
Like at all, but the Tom Venuto is who actually shared this summary of this research and then
reference the white paper that came out or whatever.
And he's he's been somebody that I feel like has a lot of really great content.
He wrote a book that's burned the fat, fueled the muscle, and it is a great read.
If you were looking for very specific details on what to do with nutrition to support physique
goals and body composition goals, he has a great book and he does a lot of social media.
He has a newsletter that's really great.
But something else he recently kind of shared was a study on long term weight loss.
It looked over 70 years of research and found that 80 percent of weight loss you losers
regain it within one year.
Yeah, I believe that I would.
I would agree with that.
I mean, that sounds like a huge number to say 80 percent of weight loss losers regain
within one year.
But I mean, just knowing from working with clients for so long, the maintenance part
is way harder than losing.
And to keep it off for like one year, that's crazy.
So well, and I think it also just goes to show you I was actually in my group chat with
my friends.
We're talking about this today because my one friend said a friend of hers is like got
got wrapped up in some MLM diet thing.
Sure.
Octavia or something.
Sure.
Oh, yeah.
Because that's the drink, the shakes and all.
No, it's meals.
So maybe it's shakes and stuff, too.
I looked it up.
It's meals.
It's an MLM.
And it was like, you know, I'm like, stay away from that because it has this very restrictive
and it's very it's four hundred dollars a month.
That's crazy.
And I said, you can lose fat for free.
True.
You might go into a calorie deficit on this diet.
Yeah.
But it's also like it cuts out like fruits and veggies.
Oh, yeah.
Grains.
I'm like anything that tells you to cut out a certain food group.
Right.
Yeah.
One hundred percent.
Because that's just not you can't.
It is not realistic to think that you're going to do that long.
And so it's like, what what can you do consistently when you're not going to pay four hundred
dollars a month?
Oh, my gosh.
I've lost almost 30 pounds in the last two years just for free.
You know, right.
Yeah.
Pretty much.
Yeah.
Change some habits.
But I think nobody likes that answer.
You lose weight.
I think the higher chance you have of gaining it back with.
Yeah.
Oh, for sure.
I think that's even proven, though, too.
I mean, I feel like there's a lot of people that say you lose weight.
We already know how to lose weight.
Yeah.
We know how to burn fat.
Caloric deficit and then me and then calorie maintenance.
Get good sleep.
Drink water.
Move your body.
Boom.
Mm hmm.
But maintenance is the hardest part because what will happen is a lot of times people
just fall back to old habits.
Oh, my diet is quote unquote done.
I quote unquote hate my goal.
And then you just go back to doing whatever it was that you did before that got you into
that place in the first place.
And you just and you wonder why.
Well, why do why do people not understand that a diet is like it's why do people think
that I'm going to go on a diet and lose, you know, 15 pounds?
And then do people actually think like I'm going to do that and then go back to do everything
to be skinny?
Yes, I do.
I think people just or they have in their heads of a super dieter.
I guess I never got.
I wasn't either.
Stuff.
So I don't know what the I don't know what the thought process is.
If you're not changing, you know, key lifestyle components, plus now you're 15 plus pounds
lighter than you were before.
So if you go back to eating what you were before, you're already going to be eating
too much.
And it's the same thing with this, which I don't think we've ever talked about.
This is the new the weight of the big weight loss drugs that are super big right now.
Yeah.
Some we do.
We brought up one of them.
What was it?
Yeah, some of glutide is the big one right now.
Right.
And it's the same thing.
It's like, go ahead, you know, do it.
You're going to lose weight, whatever.
But the ones that have had success on it have said, but I've also changed, like drastically
changed my lifestyle.
Right.
And then are they maintain it?
Stay on that drug forever?
Because once they get off of it.
Well, the one that I have seen that, you know, says she was really successful on it, and
I feel like she did.
I think she said she's rolled off of it like it was a short term thing.
But then she also talks about how much she drastically changed her lifestyle.
You know, she's like, right.
But he wants a literal magic pill.
They do 100 percent or whatever.
But yeah.
So I mean, but that just it just it kind of stood out to me because I'm like, OK, they
compiled 70 years of research and found that 80 percent of weight loss losers gain within
one year.
And that to me just felt it was shocking that it was that high.
But then when I really step back and think about it, I'm like, it's actually probably
spot on.
I mean, 10 people have weight loss, you gain it right back because you don't change.
So it's like best case scenario with intensive long term counseling and support.
Only 20 percent kept it off.
That low success rate is largely because there's so many mental, social and environmental challenges
to face in the battle to stay lean, which is also very true.
They will talk about your access to food, your environment, your culture, like your
subculture of your community, things like that.
OK, so then what made the 20 percent successful?
One thing is they were aware of the potential challenges and planned in advance to handle
them and endured through them.
So in this study here were the top 10 challenges to weight maintenance.
So the top 10 challenges to weight mean so here's here are the things that are going
to make people gain it back.
Yeah.
Here's here's what makes weight maintenance hard.
We are definitely coming up, I feel like with some very reoccurring themes of season four.
Like I feel like we've kind of pulled from different areas and we'll talk about it from
different angles.
And then we're coming up with some very similar lists that we're finding from different people
that I mean, when we sat down and had our super important executive meeting planned
and planned out season four, we had we started.
We really we had a really intentional discussion about what direction do we want to take this
season?
You know, you don't remember that.
I was not.
That didn't happen.
It didn't happen.
I was like, uh, was this Kaylee had a meeting with herself?
It was a PowerPoint presentation.
We plan this out thoroughly, people.
Yeah, right.
We have notes.
It's like, what are we going to talk about?
I don't know.
Just hit record and give us a countdown.
We'll just roll with it from there.
We don't know, but we'll find stuff.
And it just this is actually because you just look into this list and it's how many things.
OK, so here's the top 10 one.
And I don't know if these are any particular order, but here are the top 10 challenges
to weight, weight maintenance, stress, which we've talked about how crazy things, stress
can be crazy to your body.
But a lot of people stress eat.
A lot of people stress drink alcohol.
I mean, that's just one a couple of different ways that people tend to cope with stress.
And so, I mean, obviously that would not be conducive to weight loss management.
People eating that kind of triggers, I guess, with well, next one trigger foods, you know.
So you think you're a salty person instead of just grabbing one chip and walking away.
You sit down with the whole bag.
That's so silly.
One chip is so silly.
Is that the Jennifer Aniston diet?
Was it a chip or the M&M to both one potato chip and one M&M stone?
Was that how she treats herself?
I think was they asked her how she maintains her abs at like 52.
Yeah, they were like, what's your what's your secret?
She laid out her diet and then she was like, can I treat myself?
I do like, you know, have one potato chip and one M&M.
Stop.
I wouldn't even do it.
Why would you?
I wouldn't.
I would just be like, you know what?
I'm just going to chug eight ounces of water and walk away because I would rather throw
myself off a cliff than just have one M&M.
One M&M.
That sounds horrible.
Not going to happen.
No, I mean, I, you know, I could definitely do without chips.
I mean, I would be fine with that, too, but they're in front of me.
I'll eat all your chip.
Well, not a chip.
I'll eat a bag of chips in front of me.
I've been known to smash a bag of chips.
I, that's a lot of chips.
Well, depends on what your goals are.
It depends on what your goals are.
If your goal is to eat a bag of chips.
Now we're saying the same thing.
I had to stop because I was, you know, you're going there.
Oh no.
Let's keep going.
Let's get through this.
Okay, holidays.
Yes, that's true, too.
And it's definitely a challenge to weight loss maintenance.
I think it's one of those things too, where you like, you give yourself like a pass big
time.
Like, oh, I do feel like.
Yeah, you do.
Or you know, I mean, a lot of us have holidays that we have, you know, that those, those
things that we do just once a year and you have memories tied to that and families getting
together and all of the time.
I think in season two on our holiday strategies episode, like don't eat the whole pie.
Yeah, just have like what?
Yeah, just have one and then just be done with it or whatever.
And but they can be challenging.
I do think December is just a really hard month because it is nonstop holiday celebrations.
It's not just like Thanksgiving where it's one day.
Yeah, it just keeps going and going.
It's the gift that keeps on giving.
Celebrations, the same thing.
I mean, but that's the thing where I do also feel like you have to have a strategy.
And that's what they he did say is that the 10, the 20% that were successful, they were
they noticed the challenges that they were going to have and they had a plan in advance
to handle them.
So, you know, you have to look at your own personal tendencies.
You have to look at like what's ahead of you and see, you know, one strategy I used to
use a lot with restaurants is if people socially we were going out to dinner and I was in like
fitness competition mode or whatever.
I was like, I'm not going to let this control my life because I would run into other competitors.
They're like, I've literally eaten out of rubber made containers for 12 months.
I haven't stepped a foot in a restaurant in two years.
All these things, but those are things that I enjoy doing.
I enjoy the social side of it.
I enjoy sitting and just letting someone else cook for me.
I mean, all of the things, right?
And so I refused to be the one that was not going to take advantage of going to restaurants.
But the one thing I was like, OK, this is a challenge ahead.
Right.
Not gonna say no, because I want to go see my friends or we're celebrating or whatever.
But I would look at the menu online in the middle of the day before the dinner and I
would decide before I even went what I was going to have.
So I had a plan in place and then I didn't even look at the menu because, you know, especially
as you're getting closer to me.
Mealtime you're hungry.
Sure.
You're going to make different decisions than if you plan ahead.
So I just would not even take a menu.
I knew exactly what I was going to order, had it already in place.
And I enjoyed every single moment and it was totally fine.
I didn't never left feeling like I missed out on anything, but I had a plan in place,
which is super important.
So good job.
Thanks.
All right.
Lack of time, which we kind of talked about time.
Yeah, it just depends on where you can where you're wasting time.
But it is what it is.
Yeah.
Unsupportive peers and I would say unsupportive life partners to and family.
Honestly, I mean, it's not just peers.
It is crazy how you can very quickly get very unsupportive loved ones in your life when you
are looking at not only weight loss and health goals, but maintaining them.
You know what I mean?
Like they try to pull you back into like the old habits very quickly because misery loves
company misery does love company.
Yes, that is for sure.
Unforeseen life events.
Of course, if you have like a sudden death of a loved one, I mean, that is definitely
a challenge.
It's going to probably wreck some things in your plans for sure.
Illness and injury are the last two.
So the questions to think about are what are the biggest challenges to you?
And you know, are you aware of those challenges either coming up or think about things that
trigger you?
You know, are you a stress eater and you've got to trigger food?
Like why is it happening and have a plan in advance to handle those?
I would say most people, including myself, do not know plans in place.
Very many of those.
I think like with the unforeseen life events that would be I'm imagining like somebody
ends up in the hospital.
Now you're living out of vending machines.
Yeah.
Oh yeah.
I mean, that's a real thing too that will definitely happen.
You don't always plan for those for sure.
But there is a specific there's a reference on here too, which I love that he does that
because he always calls out the actual information that he's pulling his stuff from.
So it's not just, you know, hi, I sat behind a computer and I decided this today.
Because he pulls a lot of stuff from publish references that are scientific.
So I don't know.
He's a good source.
That was another great topic.
And then actually we just recently had the episode about creatine that we talked about.
And right after we got done, we talked about for that episode, we looked at your stuff,
all the things I had forgotten that I also saved another one of his posts that he goes
a little bit on a rant about liquid creatine because apparently that's, I have not yet
seen this, but I know the thing.
I mean, so apparently this has become a thing where creatine drinks.
Actually, you know what?
I take that back because I do feel like there's some energy drinks now that I've seen in cans
that will say they have creatine on them as an ingredient.
So I'm guessing that's maybe what he's kind of referring to here.
But creatine itself is unstable when left in liquid.
It degrades it into creatinine.
What?
Creatinine, right?
Creatinine, creatine, creatine.
See, why are you making me the one?
Creatinine.
Hold on.
Let's see.
You know I wasn't going to let that slide.
C-R-E-A-T.
Oh, there we go.
It actually auto populated for me.
Creatinine.
Yeah.
You said creatine.
Creatinine.
I said creatinine, didn't I?
Cre-a-tinine.
Okay.
Now we know.
So it turns into a different thing.
It's not creatine anymore.
Yeah.
We've known this for 25 years.
There's still no current evidence that anyone has stabilized liquid creatine.
So companies that sell these drinks are scammers.
Only proper way to use creatine is in a monohydrate powder.
Put it in a glass, add water, stir till dissolved, and then consume immediately.
Is it okay that I'm shaking it?
That's fine, right?
Yeah.
It's dissolved.
Yeah.
I mean, you can put it in a shaker bottle.
Make sure it's dissolved and then consume immediately.
Most supplements are marketed for building strength and muscle, but creatine has been
researched for many years and proven to be effective, but it's not magic.
But don't waste your money on buying these drinks.
I didn't even know that was a thing.
That's cool.
I just mix it up and then take it straight into the shower and drink it.
And there.
While I cry, I brush my teeth.
Oh, I'm just such an interesting shower routine.
But hey, it works for you.
I'm proud of you for habit stacking though.
I love that.
Thanks.
That's a good way to go.
So look at you.
Look at you.
So, okay.
Well, I mean, that's it.
That's all we got for today.
I like it.
See?
I thought you were going to snooze on this one.
I was like, I guess I think we can talk about like this is good.
And you're like, I hate it already.
I just looked really, I just, what was the topic of this episode?
I don't know.
The guy, cause those were all his posts.
Well, they were all his posts.
We kind of started with the, with the bath ice bath one.
Cause it was still this episode.
I kind of felt like, God, it's a long day.
So we kind of started there like we're good.
So I mean, that just, I, I knew you had one in your house now.
And so when I saw that, I was like, oh yeah, we should just talk about that.
And then kind of transitioned into the, yeah.
Maybe for, maybe for the next season, maybe I will, I don't know, just for the content,
just for the talking point, maybe I'll hop my, is it everything for the content?
Everything I do is for the content, the views and the likes and the subscribers.
Yeah.
Pretty much the world we live in now, isn't it?
So there we go.
All right.
Alan's going to go get us some pizza and we're going to keep rolling.
Yep.
That's it.
Until next time.
Bye.
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