1 00:00:00,000 --> 00:00:05,000 Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of fitness. 2 00:00:05,000 --> 00:00:09,000 I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth. 3 00:00:09,000 --> 00:00:14,000 And I'm Kaylee, your fitness newbie, here to ask the questions you're too afraid to ask. 4 00:00:14,000 --> 00:00:18,000 From crunches to kale, we've got the inside scoop on what works and what doesn't. 5 00:00:18,000 --> 00:00:20,000 Because fitness should be fun. 6 00:00:24,000 --> 00:00:26,000 So Kaylee, what do you like to listen to when you work out? 7 00:00:26,000 --> 00:00:29,000 I don't know, sometimes a podcast and sometimes music. 8 00:00:29,000 --> 00:00:34,000 Hey wait, this is a podcast. What if you could have both? 9 00:00:34,000 --> 00:00:36,000 At the same time? 10 00:00:36,000 --> 00:00:38,000 Oh yeah! 11 00:00:38,000 --> 00:00:47,000 Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout. 12 00:00:47,000 --> 00:00:50,000 It's easy to do and free to download in the App Store. 13 00:00:50,000 --> 00:00:58,000 Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your voice. 14 00:00:58,000 --> 00:01:03,000 So if you want to make our podcast work for a workout, check it out in the App Store. 15 00:01:03,000 --> 00:01:07,000 They even have Podbeat for Android users in the Google Play Store. 16 00:01:07,000 --> 00:01:09,000 Okay, on to the show. 17 00:01:13,000 --> 00:01:19,000 So Kaylee, your household is the proud owner of an ice bath, right? 18 00:01:19,000 --> 00:01:20,000 We are. 19 00:01:20,000 --> 00:01:22,000 Do you ice bath? 20 00:01:22,000 --> 00:01:23,000 I do not. 21 00:01:23,000 --> 00:01:24,000 You haven't done that yet. 22 00:01:24,000 --> 00:01:25,000 No interest. 23 00:01:25,000 --> 00:01:26,000 None. 24 00:01:26,000 --> 00:01:32,000 Well, I wouldn't say no. I'm curious, but not curious enough to try it. 25 00:01:32,000 --> 00:01:35,000 Did we commit to doing that at one point? 26 00:01:35,000 --> 00:01:41,000 I think probably, yeah. We said we were going to do a lot of things that we never did. 27 00:01:41,000 --> 00:01:47,000 I mean, so it's obviously been a thing for a while. 28 00:01:47,000 --> 00:01:51,000 It's happened a moment for sure, the whole ice bath thing. I actually did join a group on Facebook. 29 00:01:51,000 --> 00:01:53,000 You know I love my Facebook groups. 30 00:01:53,000 --> 00:01:54,000 Yeah, you do. 31 00:01:54,000 --> 00:01:59,000 I joined a group for the ice bath curious such as myself. 32 00:01:59,000 --> 00:02:02,000 Oh, so you have a category that's for you now. 33 00:02:02,000 --> 00:02:08,000 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, 34 00:02:08,000 --> 00:02:15,000 people that are just getting into it, asking questions and, you know, bragging, showing off their, the whole thing. 35 00:02:15,000 --> 00:02:19,000 I feel like this is kind of falls into the category of like, how do you know somebody's a vegan? 36 00:02:19,000 --> 00:02:20,000 Yeah. 37 00:02:20,000 --> 00:02:24,000 How do you know somebody's a cross-breeder? 38 00:02:24,000 --> 00:02:28,000 Yeah, you can't ice bath and not talk about it or post, it's like running a marathon, you know. 39 00:02:28,000 --> 00:02:31,000 I feel like it's just, I'm better than you. 40 00:02:31,000 --> 00:02:32,000 Yeah. 41 00:02:32,000 --> 00:02:33,000 A little bit. 42 00:02:33,000 --> 00:02:34,000 Yeah. 43 00:02:34,000 --> 00:02:35,000 Right now. Don't you just get that vibe? 44 00:02:35,000 --> 00:02:36,000 I do. 45 00:02:36,000 --> 00:02:43,000 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. 46 00:02:43,000 --> 00:02:48,000 But he is a very private person. He does not talk about his ice bath. 47 00:02:48,000 --> 00:02:51,000 I don't think he would appreciate me talking. 48 00:02:51,000 --> 00:02:55,000 I'm not going to talk a whole lot about it. Like his experience, this is his experience. 49 00:02:55,000 --> 00:02:59,000 Long story short, he seems to enjoy it. And I love that for him. 50 00:02:59,000 --> 00:03:04,000 Well, yeah. I mean, if it works for you, yeah, then it works for you, I guess. 51 00:03:04,000 --> 00:03:09,000 I think for him too, it was more like, put like building it. 52 00:03:09,000 --> 00:03:10,000 Sure. 53 00:03:10,000 --> 00:03:12,000 Getting it right and all that stuff. 54 00:03:12,000 --> 00:03:14,000 But yeah, it's just funny. 55 00:03:14,000 --> 00:03:20,000 He comes out of that thing and I'm like, he's all red and like, you're crazy. 56 00:03:20,000 --> 00:03:24,000 But he's like, you can't feel negatively when you get out. 57 00:03:24,000 --> 00:03:26,000 Like you just have to feel like you just feel good. 58 00:03:26,000 --> 00:03:31,000 There is no like you for it high or something. 59 00:03:31,000 --> 00:03:36,000 So that's interesting. I think maybe I'll try it at some point. 60 00:03:36,000 --> 00:03:37,000 My kids have both. 61 00:03:37,000 --> 00:03:39,000 Dipped in it. 62 00:03:39,000 --> 00:03:41,000 He dipped him in just because they wanted to. 63 00:03:41,000 --> 00:03:45,000 It's like down in our like furnace room, like our unfinished utility room. 64 00:03:45,000 --> 00:03:47,000 How does it keep it so cold? 65 00:03:47,000 --> 00:03:48,000 A chiller. 66 00:03:48,000 --> 00:03:50,000 Oh. 67 00:03:50,000 --> 00:03:55,000 So what does this like Ice Bath Curious Facebook group say? 68 00:03:55,000 --> 00:04:01,000 It's all just people. It's just a group for people to share. 69 00:04:01,000 --> 00:04:03,000 So call it super informational. 70 00:04:03,000 --> 00:04:07,000 People ask questions like, hey, you know, or like. 71 00:04:07,000 --> 00:04:10,000 Inspirational? Like, I mean, not really. 72 00:04:10,000 --> 00:04:13,000 It just depends on how you garner inspiration. 73 00:04:13,000 --> 00:04:17,000 If seeing other strangers in an ice bath inspires you, then yeah, super inspirational. 74 00:04:17,000 --> 00:04:18,000 They share pictures. 75 00:04:18,000 --> 00:04:19,000 Oh, yeah. 76 00:04:19,000 --> 00:04:23,000 Because how can you ice bath and not do a video of how uncomfortable it is? 77 00:04:23,000 --> 00:04:27,000 I mean, people just post pictures. People get real aesthetic about it, too. 78 00:04:27,000 --> 00:04:31,000 People want to have their ice baths and like a very like with a view. 79 00:04:31,000 --> 00:04:33,000 Sure. You know, because a lot of people set them up outside. 80 00:04:33,000 --> 00:04:37,000 I wouldn't say we have a great view down in the furnace room. 81 00:04:37,000 --> 00:04:39,000 Are you really doing it for the view though? 82 00:04:39,000 --> 00:04:42,000 Yeah, we have a lot of people who are like, oh, you know, 83 00:04:42,000 --> 00:04:46,000 we're going to go ice baths and we're going to hit these creepy walls. 84 00:04:46,000 --> 00:04:49,000 As you're really into that kind of thing. 85 00:04:49,000 --> 00:04:52,000 Let me pull it up here and see. I actually like hit it. 86 00:04:52,000 --> 00:04:55,000 Hit hid it. Oh, hid. Oh, you have a picture. 87 00:04:55,000 --> 00:04:56,000 Well, believe it or not. 88 00:04:56,000 --> 00:04:59,000 There's actually a study that recently came out. 89 00:04:59,000 --> 00:05:02,000 That's what it's called. Ice bath curious and beyond. Oh, sorry. Okay. 90 00:05:02,000 --> 00:05:04,000 Well, somebody's looking for the group. Then there you go. 91 00:05:04,000 --> 00:05:09,000 I'm going to read it. 92 00:05:09,000 --> 00:05:13,000 I'm going to read it to you with meta analysis of the effects of post 93 00:05:13,000 --> 00:05:17,000 exercise, cold water immersion on resistance training, 94 00:05:17,000 --> 00:05:21,000 induced hypertrophy as a really long title. 95 00:05:21,000 --> 00:05:22,000 I don't know. 96 00:05:22,000 --> 00:05:26,000 White paper, but listening to the word you said journal European journal 97 00:05:26,000 --> 00:05:27,000 of sports science. Now. 98 00:05:27,000 --> 00:05:29,000 This is what would be interesting though is, I mean, 99 00:05:29,000 --> 00:05:31,000 this is one of those things where it depends on your goals, right? 100 00:05:31,000 --> 00:05:32,000 Right. So it's. 101 00:05:32,000 --> 00:05:36,000 You know, are you just doing it to feel better and to get that euphoric 102 00:05:36,000 --> 00:05:39,000 high? Are you doing it for muscle soreness? I mean, 103 00:05:39,000 --> 00:05:41,000 you have a lot of runners that are like, Oh, I do. 104 00:05:41,000 --> 00:05:42,000 Right. 105 00:05:42,000 --> 00:05:45,000 Ice baths after I run to kind of help with soreness. Well, that's legit. 106 00:05:45,000 --> 00:05:47,000 I mean, that definitely has been proven to help. 107 00:05:47,000 --> 00:05:48,000 With soreness. 108 00:05:48,000 --> 00:05:50,000 With soreness and things like that. 109 00:05:50,000 --> 00:05:57,000 But if you are someone that has goals of muscle growth. 110 00:05:57,000 --> 00:05:58,000 Then you shouldn't. 111 00:05:58,000 --> 00:06:00,000 And you're choosing to ice bath afterwards. 112 00:06:00,000 --> 00:06:02,000 You probably want to stop doing that. 113 00:06:02,000 --> 00:06:04,000 It basically is the summary of the white paper. 114 00:06:04,000 --> 00:06:05,000 Allegedly. 115 00:06:05,000 --> 00:06:08,000 Well, I mean, it is a systematic review with meta analysis. So. 116 00:06:08,000 --> 00:06:09,000 So not a lot. 117 00:06:09,000 --> 00:06:13,000 I mean, the effects of post exercise, cold water immersion, 118 00:06:13,000 --> 00:06:17,000 with resistance training induced hypertrophy, which I mean is. 119 00:06:17,000 --> 00:06:22,000 I am strength training with the goal to make my muscles bigger. Yeah. 120 00:06:22,000 --> 00:06:25,000 Is hypertrophy. So what is it? 121 00:06:25,000 --> 00:06:26,000 Hypertrophy. 122 00:06:26,000 --> 00:06:27,000 Hypertrophy. 123 00:06:27,000 --> 00:06:28,000 Hypertrophy. 124 00:06:28,000 --> 00:06:30,000 I say hypertrophy. 125 00:06:30,000 --> 00:06:31,000 It's not right. 126 00:06:31,000 --> 00:06:32,000 I know. Hypertrophy. 127 00:06:32,000 --> 00:06:34,000 I still think that's weird. 128 00:06:34,000 --> 00:06:36,000 I think hypertrophy is a little weird. 129 00:06:36,000 --> 00:06:37,000 Is it? 130 00:06:37,000 --> 00:06:38,000 Hypertrophy. 131 00:06:38,000 --> 00:06:39,000 It's a weird word. 132 00:06:39,000 --> 00:06:40,000 Hypertrophy. 133 00:06:40,000 --> 00:06:41,000 But where's the P is. 134 00:06:41,000 --> 00:06:42,000 It's not an F. 135 00:06:42,000 --> 00:06:44,000 I mean, it literally says trophy. 136 00:06:44,000 --> 00:06:45,000 On the end. 137 00:06:45,000 --> 00:06:46,000 Hypertrophy. 138 00:06:46,000 --> 00:06:47,000 Hypertrophy. 139 00:06:47,000 --> 00:06:49,000 It's not hypertrophy. 140 00:06:49,000 --> 00:06:57,000 I mean, I know it's not because somebody call us out that I'm saying it wrong. 141 00:06:57,000 --> 00:06:59,000 How do you pronounce pronunciation? 142 00:06:59,000 --> 00:07:01,000 Did we do this already? 143 00:07:01,000 --> 00:07:03,000 Because I also know I don't think we have hypertrophy. 144 00:07:03,000 --> 00:07:04,000 Oh, it is. 145 00:07:04,000 --> 00:07:05,000 All right. 146 00:07:05,000 --> 00:07:06,000 Nick, Nick, our guest, Nick, that we find. 147 00:07:06,000 --> 00:07:07,000 I know. 148 00:07:07,000 --> 00:07:08,000 He said it. 149 00:07:08,000 --> 00:07:09,000 I know. 150 00:07:09,000 --> 00:07:11,000 You're the first person I ever heard say the word out loud. 151 00:07:11,000 --> 00:07:16,000 I just, I just took for granted that you knew what you were talking about being the expert. 152 00:07:16,000 --> 00:07:19,000 And Google does say hypertrophy. 153 00:07:19,000 --> 00:07:20,000 I still like hypertrophy. 154 00:07:20,000 --> 00:07:21,000 Well, you do you. 155 00:07:21,000 --> 00:07:22,000 I will. 156 00:07:22,000 --> 00:07:26,000 You know, makes me sound uneducated, apparently. 157 00:07:26,000 --> 00:07:27,000 Nebraska accent. 158 00:07:27,000 --> 00:07:30,000 I just read everything literally. 159 00:07:30,000 --> 00:07:31,000 Hypertrophy. 160 00:07:31,000 --> 00:07:32,000 Fine. 161 00:07:32,000 --> 00:07:35,000 There's I don't get it because there's no F, but it's fine. 162 00:07:35,000 --> 00:07:37,000 What pH says is trophy. 163 00:07:37,000 --> 00:07:41,000 Like if you don't have the hyper in front of it, that literally is trophy. 164 00:07:41,000 --> 00:07:44,000 You're still saying trophy no matter what. 165 00:07:44,000 --> 00:07:45,000 Hypertrophy. 166 00:07:45,000 --> 00:07:46,000 Oh, trophy. 167 00:07:46,000 --> 00:07:47,000 Right now. 168 00:07:47,000 --> 00:07:51,000 But I don't see where I'm not seeing where you need an F to come from. 169 00:07:51,000 --> 00:07:53,000 Ph makes an F sound no matter what. 170 00:07:53,000 --> 00:07:54,000 It depends because. 171 00:07:54,000 --> 00:07:57,000 No, it doesn't. 172 00:07:57,000 --> 00:08:00,000 It doesn't depend on anything. 173 00:08:00,000 --> 00:08:02,000 Ph makes an F sound. 174 00:08:02,000 --> 00:08:04,000 OK, so it's the TRO. 175 00:08:04,000 --> 00:08:08,000 It's just you're putting the wrong, you're putting the emphasis on the wrong syllable. 176 00:08:08,000 --> 00:08:10,000 The emphasis. 177 00:08:10,000 --> 00:08:19,000 I have, this is kind of random, but I have a huge, huge, huge, huge, huge, huge, huge 178 00:08:19,000 --> 00:08:24,000 pep-heave. 179 00:08:24,000 --> 00:08:27,000 Our local high school's mascot is the Husky. 180 00:08:27,000 --> 00:08:32,000 And so when you say Huskies, it's H-U-S-K-I-E-S. 181 00:08:32,000 --> 00:08:39,000 And some people forget about general English where you change the Y to I and add E-S to 182 00:08:39,000 --> 00:08:40,000 make things plural. 183 00:08:40,000 --> 00:08:47,000 And so there will occasionally be people that write Husky, the H-U-S-K-Y. 184 00:08:47,000 --> 00:08:55,000 We do have another local area high school that their mascot is the H-U-S-K-I-E. 185 00:08:55,000 --> 00:08:58,000 But ours is the H-U-S-K-Y. 186 00:08:58,000 --> 00:09:02,000 And this has been a personal pet peeve of mine for years. 187 00:09:02,000 --> 00:09:07,000 So you just pick and choose like who's doing wrong in grammar and spelling. 188 00:09:07,000 --> 00:09:08,000 No, no. 189 00:09:08,000 --> 00:09:13,000 Here, here we, I'm saying that school spells their mascot wrong. 190 00:09:13,000 --> 00:09:15,000 Will you say hypertrophy wrong? 191 00:09:15,000 --> 00:09:16,000 Right, I do. 192 00:09:16,000 --> 00:09:18,000 But now we're going to spelling. 193 00:09:18,000 --> 00:09:19,000 I completely switched objects. 194 00:09:19,000 --> 00:09:20,000 So it's fine. 195 00:09:20,000 --> 00:09:26,000 But I actually then for high school journalism, I wrote an editorial on our like, you know, 196 00:09:26,000 --> 00:09:29,000 it got printed in the local newspaper, but it was the whole page from my high school, 197 00:09:29,000 --> 00:09:34,000 my rant about how people can't spell the singular version of Husky correctly. 198 00:09:34,000 --> 00:09:37,000 The ones that put I-E, it's wrong. 199 00:09:37,000 --> 00:09:45,000 And then my teacher and I, we went back through and every word that ended in a Y in our 200 00:09:45,000 --> 00:09:48,000 article, we changed it to I-E. 201 00:09:48,000 --> 00:09:49,000 Oh my gosh. 202 00:09:49,000 --> 00:09:51,000 It was really obnoxious. 203 00:09:51,000 --> 00:09:53,000 But you're wild. 204 00:09:53,000 --> 00:09:55,000 I am so wild. 205 00:09:55,000 --> 00:09:57,000 It was fun. 206 00:09:57,000 --> 00:09:59,000 It was very clever. 207 00:09:59,000 --> 00:10:01,000 It was really hard to read it though, because it took you a while. 208 00:10:01,000 --> 00:10:04,000 The first you thought when it first popped up, you thought it was just like a typo, right? 209 00:10:04,000 --> 00:10:05,000 Something went wrong. 210 00:10:05,000 --> 00:10:09,000 And then all of a sudden you keep reading and you realized, oh wait, every word that 211 00:10:09,000 --> 00:10:13,000 should have a Y, they changed it to I-E for the singular version. 212 00:10:13,000 --> 00:10:15,000 And we were just trying to prove a point. 213 00:10:15,000 --> 00:10:17,000 But anyways, that is silly goose. 214 00:10:17,000 --> 00:10:19,000 Fun right there. 215 00:10:19,000 --> 00:10:21,000 That was not related actually at all. 216 00:10:21,000 --> 00:10:26,000 But I can't, I can't pronounce hypertrophy. 217 00:10:26,000 --> 00:10:27,000 You can. 218 00:10:27,000 --> 00:10:28,000 I can. 219 00:10:28,000 --> 00:10:31,000 I choose to say hypertrophy, but it's not hypertrophy. 220 00:10:31,000 --> 00:10:32,000 Fine. 221 00:10:32,000 --> 00:10:33,000 Whatever. 222 00:10:33,000 --> 00:10:40,000 So that's so if you just recently has come out, if you want to grow muscle, muscle, don't 223 00:10:40,000 --> 00:10:43,000 do cold immersion. 224 00:10:43,000 --> 00:10:44,000 Post exercise. 225 00:10:44,000 --> 00:10:45,000 Post exercise. 226 00:10:45,000 --> 00:10:46,000 Okay. 227 00:10:46,000 --> 00:10:47,000 Yes. 228 00:10:47,000 --> 00:10:48,000 It will help you. 229 00:10:48,000 --> 00:10:49,000 No cold showers in the morning either. 230 00:10:49,000 --> 00:10:51,000 Well, that's just his personal preference. 231 00:10:51,000 --> 00:10:52,000 I think. 232 00:10:52,000 --> 00:10:56,000 I don't think that was actually in the review, but the cold shower. 233 00:10:56,000 --> 00:11:01,000 No, I will sometimes turn up to cold, do a final rinse on my hair because every now 234 00:11:01,000 --> 00:11:04,000 and then you read that that makes it like shiny or whatever. 235 00:11:04,000 --> 00:11:05,000 And I don't know. 236 00:11:05,000 --> 00:11:07,000 I just feel like that makes it really hard to comb it out. 237 00:11:07,000 --> 00:11:14,000 So I don't really love that, but it does say that it will, it may enhance recovery and 238 00:11:14,000 --> 00:11:18,000 reduce, reduce domes and reduce cardiovascular strain. 239 00:11:18,000 --> 00:11:25,000 However, you know, so if you're looking at like recovery goals, then it could be helpful. 240 00:11:25,000 --> 00:11:28,000 However, if you want to grow muscles, don't do it. 241 00:11:28,000 --> 00:11:32,000 If you want to recover and just feel happy, do it. 242 00:11:32,000 --> 00:11:33,000 It makes you feel happy. 243 00:11:33,000 --> 00:11:35,000 Do you think it makes you feel happy? 244 00:11:35,000 --> 00:11:37,000 I don't think it makes me feel happy. 245 00:11:37,000 --> 00:11:41,000 It's one of those things that like probably not in the moment, like when you're in the 246 00:11:41,000 --> 00:11:44,000 cold water, I don't feel like that could be a happy thing. 247 00:11:44,000 --> 00:11:51,000 But maybe after you're just like, that was so stupid and silly that I don't know how 248 00:11:51,000 --> 00:11:52,000 you could feel. 249 00:11:52,000 --> 00:11:53,000 I don't know. 250 00:11:53,000 --> 00:11:57,000 We know I have a complicated relationship with water in general. 251 00:11:57,000 --> 00:11:58,000 That's true. 252 00:11:58,000 --> 00:11:59,000 You just don't like it. 253 00:11:59,000 --> 00:12:00,000 No, you don't like to drink it. 254 00:12:00,000 --> 00:12:01,000 You don't like to be around it. 255 00:12:01,000 --> 00:12:02,000 You don't like to be wet. 256 00:12:02,000 --> 00:12:03,000 No. 257 00:12:03,000 --> 00:12:07,000 You like it as ice because then it's something different. 258 00:12:07,000 --> 00:12:09,000 I guess I feel indifferent about that. 259 00:12:09,000 --> 00:12:14,000 You don't care if it's steam or ice, just not in its room temperature form. 260 00:12:14,000 --> 00:12:17,000 I don't like to be wet. 261 00:12:17,000 --> 00:12:18,000 Okay. 262 00:12:18,000 --> 00:12:25,000 So if I am going to put my body in water, I need it to be like a comfortable temperature. 263 00:12:25,000 --> 00:12:27,000 Otherwise you're out. 264 00:12:27,000 --> 00:12:28,000 Done. 265 00:12:28,000 --> 00:12:31,000 Well, I mean, you're trying to grow muscle anyways, so there you go. 266 00:12:31,000 --> 00:12:32,000 So stay out. 267 00:12:32,000 --> 00:12:36,000 Is there any reason at all that you have to say I'm out for the ice bath? 268 00:12:36,000 --> 00:12:38,000 You know, I'm actually trying to get huge. 269 00:12:38,000 --> 00:12:39,000 Yeah. 270 00:12:39,000 --> 00:12:41,000 Swole, ripped and just need my muscles to grow. 271 00:12:41,000 --> 00:12:44,000 Otherwise, what am I doing all this for? 272 00:12:44,000 --> 00:12:50,000 All this hard strength training, strength training, my three, two, one. 273 00:12:50,000 --> 00:12:52,000 So much. 274 00:12:52,000 --> 00:12:53,000 I just can't even. 275 00:12:53,000 --> 00:12:54,000 You know what? 276 00:12:54,000 --> 00:12:55,000 It's more than a lot of people. 277 00:12:55,000 --> 00:12:56,000 It's more than what I'm doing right now. 278 00:12:56,000 --> 00:12:58,000 I can't give you a hard time about that at all. 279 00:12:58,000 --> 00:13:05,000 Like at all, but the Tom Venuto is who actually shared this summary of this research and then 280 00:13:05,000 --> 00:13:08,000 reference the white paper that came out or whatever. 281 00:13:08,000 --> 00:13:12,000 And he's he's been somebody that I feel like has a lot of really great content. 282 00:13:12,000 --> 00:13:18,000 He wrote a book that's burned the fat, fueled the muscle, and it is a great read. 283 00:13:18,000 --> 00:13:26,000 If you were looking for very specific details on what to do with nutrition to support physique 284 00:13:26,000 --> 00:13:32,000 goals and body composition goals, he has a great book and he does a lot of social media. 285 00:13:32,000 --> 00:13:34,000 He has a newsletter that's really great. 286 00:13:34,000 --> 00:13:40,000 But something else he recently kind of shared was a study on long term weight loss. 287 00:13:40,000 --> 00:13:46,000 It looked over 70 years of research and found that 80 percent of weight loss you losers 288 00:13:46,000 --> 00:13:48,000 regain it within one year. 289 00:13:48,000 --> 00:13:50,000 Yeah, I believe that I would. 290 00:13:50,000 --> 00:13:52,000 I would agree with that. 291 00:13:52,000 --> 00:13:56,000 I mean, that sounds like a huge number to say 80 percent of weight loss losers regain 292 00:13:56,000 --> 00:13:57,000 within one year. 293 00:13:57,000 --> 00:14:03,000 But I mean, just knowing from working with clients for so long, the maintenance part 294 00:14:03,000 --> 00:14:05,000 is way harder than losing. 295 00:14:05,000 --> 00:14:11,000 And to keep it off for like one year, that's crazy. 296 00:14:11,000 --> 00:14:15,000 So well, and I think it also just goes to show you I was actually in my group chat with 297 00:14:15,000 --> 00:14:16,000 my friends. 298 00:14:16,000 --> 00:14:20,000 We're talking about this today because my one friend said a friend of hers is like got 299 00:14:20,000 --> 00:14:23,000 got wrapped up in some MLM diet thing. 300 00:14:23,000 --> 00:14:24,000 Sure. 301 00:14:24,000 --> 00:14:25,000 Octavia or something. 302 00:14:25,000 --> 00:14:26,000 Sure. 303 00:14:26,000 --> 00:14:27,000 Oh, yeah. 304 00:14:27,000 --> 00:14:28,000 Because that's the drink, the shakes and all. 305 00:14:28,000 --> 00:14:29,000 No, it's meals. 306 00:14:29,000 --> 00:14:31,000 So maybe it's shakes and stuff, too. 307 00:14:31,000 --> 00:14:32,000 I looked it up. 308 00:14:32,000 --> 00:14:33,000 It's meals. 309 00:14:33,000 --> 00:14:34,000 It's an MLM. 310 00:14:34,000 --> 00:14:39,000 And it was like, you know, I'm like, stay away from that because it has this very restrictive 311 00:14:39,000 --> 00:14:42,000 and it's very it's four hundred dollars a month. 312 00:14:42,000 --> 00:14:43,000 That's crazy. 313 00:14:43,000 --> 00:14:48,000 And I said, you can lose fat for free. 314 00:14:48,000 --> 00:14:49,000 True. 315 00:14:49,000 --> 00:14:52,000 You might go into a calorie deficit on this diet. 316 00:14:52,000 --> 00:14:53,000 Yeah. 317 00:14:53,000 --> 00:14:55,000 But it's also like it cuts out like fruits and veggies. 318 00:14:55,000 --> 00:14:56,000 Oh, yeah. 319 00:14:56,000 --> 00:14:57,000 Grains. 320 00:14:57,000 --> 00:15:00,000 I'm like anything that tells you to cut out a certain food group. 321 00:15:00,000 --> 00:15:01,000 Right. 322 00:15:01,000 --> 00:15:02,000 Yeah. 323 00:15:02,000 --> 00:15:03,000 One hundred percent. 324 00:15:03,000 --> 00:15:04,000 Because that's just not you can't. 325 00:15:04,000 --> 00:15:08,000 It is not realistic to think that you're going to do that long. 326 00:15:08,000 --> 00:15:12,000 And so it's like, what what can you do consistently when you're not going to pay four hundred 327 00:15:12,000 --> 00:15:13,000 dollars a month? 328 00:15:13,000 --> 00:15:14,000 Oh, my gosh. 329 00:15:14,000 --> 00:15:19,000 I've lost almost 30 pounds in the last two years just for free. 330 00:15:19,000 --> 00:15:20,000 You know, right. 331 00:15:20,000 --> 00:15:21,000 Yeah. 332 00:15:21,000 --> 00:15:22,000 Pretty much. 333 00:15:22,000 --> 00:15:23,000 Yeah. 334 00:15:23,000 --> 00:15:24,000 Change some habits. 335 00:15:24,000 --> 00:15:26,000 But I think nobody likes that answer. 336 00:15:26,000 --> 00:15:27,000 You lose weight. 337 00:15:27,000 --> 00:15:30,000 I think the higher chance you have of gaining it back with. 338 00:15:30,000 --> 00:15:31,000 Yeah. 339 00:15:31,000 --> 00:15:32,000 Oh, for sure. 340 00:15:32,000 --> 00:15:33,000 I think that's even proven, though, too. 341 00:15:33,000 --> 00:15:37,000 I mean, I feel like there's a lot of people that say you lose weight. 342 00:15:37,000 --> 00:15:39,000 We already know how to lose weight. 343 00:15:39,000 --> 00:15:40,000 Yeah. 344 00:15:40,000 --> 00:15:41,000 We know how to burn fat. 345 00:15:41,000 --> 00:15:45,000 Caloric deficit and then me and then calorie maintenance. 346 00:15:45,000 --> 00:15:46,000 Get good sleep. 347 00:15:46,000 --> 00:15:47,000 Drink water. 348 00:15:47,000 --> 00:15:48,000 Move your body. 349 00:15:48,000 --> 00:15:49,000 Boom. 350 00:15:49,000 --> 00:15:50,000 Mm hmm. 351 00:15:50,000 --> 00:15:53,000 But maintenance is the hardest part because what will happen is a lot of times people 352 00:15:53,000 --> 00:15:54,000 just fall back to old habits. 353 00:15:54,000 --> 00:15:56,000 Oh, my diet is quote unquote done. 354 00:15:56,000 --> 00:15:58,000 I quote unquote hate my goal. 355 00:15:58,000 --> 00:16:04,000 And then you just go back to doing whatever it was that you did before that got you into 356 00:16:04,000 --> 00:16:05,000 that place in the first place. 357 00:16:05,000 --> 00:16:07,000 And you just and you wonder why. 358 00:16:07,000 --> 00:16:12,000 Well, why do why do people not understand that a diet is like it's why do people think 359 00:16:12,000 --> 00:16:15,000 that I'm going to go on a diet and lose, you know, 15 pounds? 360 00:16:15,000 --> 00:16:21,000 And then do people actually think like I'm going to do that and then go back to do everything 361 00:16:21,000 --> 00:16:22,000 to be skinny? 362 00:16:22,000 --> 00:16:23,000 Yes, I do. 363 00:16:23,000 --> 00:16:26,000 I think people just or they have in their heads of a super dieter. 364 00:16:26,000 --> 00:16:27,000 I guess I never got. 365 00:16:27,000 --> 00:16:28,000 I wasn't either. 366 00:16:28,000 --> 00:16:29,000 Stuff. 367 00:16:29,000 --> 00:16:31,000 So I don't know what the I don't know what the thought process is. 368 00:16:31,000 --> 00:16:39,000 If you're not changing, you know, key lifestyle components, plus now you're 15 plus pounds 369 00:16:39,000 --> 00:16:40,000 lighter than you were before. 370 00:16:40,000 --> 00:16:45,000 So if you go back to eating what you were before, you're already going to be eating 371 00:16:45,000 --> 00:16:46,000 too much. 372 00:16:46,000 --> 00:16:49,000 And it's the same thing with this, which I don't think we've ever talked about. 373 00:16:49,000 --> 00:16:54,000 This is the new the weight of the big weight loss drugs that are super big right now. 374 00:16:54,000 --> 00:16:55,000 Yeah. 375 00:16:55,000 --> 00:16:56,000 Some we do. 376 00:16:56,000 --> 00:16:57,000 We brought up one of them. 377 00:16:57,000 --> 00:16:58,000 What was it? 378 00:16:58,000 --> 00:16:59,000 Yeah, some of glutide is the big one right now. 379 00:16:59,000 --> 00:17:00,000 Right. 380 00:17:00,000 --> 00:17:01,000 And it's the same thing. 381 00:17:01,000 --> 00:17:02,000 It's like, go ahead, you know, do it. 382 00:17:02,000 --> 00:17:05,000 You're going to lose weight, whatever. 383 00:17:05,000 --> 00:17:09,760 But the ones that have had success on it have said, but I've also changed, like drastically 384 00:17:09,760 --> 00:17:10,760 changed my lifestyle. 385 00:17:10,760 --> 00:17:11,760 Right. 386 00:17:11,760 --> 00:17:12,760 And then are they maintain it? 387 00:17:12,760 --> 00:17:15,000 Stay on that drug forever? 388 00:17:15,000 --> 00:17:16,400 Because once they get off of it. 389 00:17:16,400 --> 00:17:20,720 Well, the one that I have seen that, you know, says she was really successful on it, and 390 00:17:20,720 --> 00:17:21,720 I feel like she did. 391 00:17:21,720 --> 00:17:26,000 I think she said she's rolled off of it like it was a short term thing. 392 00:17:26,000 --> 00:17:30,640 But then she also talks about how much she drastically changed her lifestyle. 393 00:17:30,640 --> 00:17:32,640 You know, she's like, right. 394 00:17:32,640 --> 00:17:34,240 But he wants a literal magic pill. 395 00:17:34,240 --> 00:17:37,040 They do 100 percent or whatever. 396 00:17:37,040 --> 00:17:38,040 But yeah. 397 00:17:38,040 --> 00:17:40,920 So I mean, but that just it just it kind of stood out to me because I'm like, OK, they 398 00:17:40,920 --> 00:17:45,540 compiled 70 years of research and found that 80 percent of weight loss losers gain within 399 00:17:45,540 --> 00:17:46,540 one year. 400 00:17:46,540 --> 00:17:50,040 And that to me just felt it was shocking that it was that high. 401 00:17:50,040 --> 00:17:53,360 But then when I really step back and think about it, I'm like, it's actually probably 402 00:17:53,360 --> 00:17:54,360 spot on. 403 00:17:54,360 --> 00:17:57,000 I mean, 10 people have weight loss, you gain it right back because you don't change. 404 00:17:57,000 --> 00:18:01,160 So it's like best case scenario with intensive long term counseling and support. 405 00:18:01,160 --> 00:18:03,320 Only 20 percent kept it off. 406 00:18:03,320 --> 00:18:08,400 That low success rate is largely because there's so many mental, social and environmental challenges 407 00:18:08,400 --> 00:18:11,400 to face in the battle to stay lean, which is also very true. 408 00:18:11,400 --> 00:18:16,520 They will talk about your access to food, your environment, your culture, like your 409 00:18:16,520 --> 00:18:18,720 subculture of your community, things like that. 410 00:18:18,720 --> 00:18:22,760 OK, so then what made the 20 percent successful? 411 00:18:22,760 --> 00:18:27,280 One thing is they were aware of the potential challenges and planned in advance to handle 412 00:18:27,280 --> 00:18:29,960 them and endured through them. 413 00:18:29,960 --> 00:18:34,520 So in this study here were the top 10 challenges to weight maintenance. 414 00:18:34,520 --> 00:18:38,960 So the top 10 challenges to weight mean so here's here are the things that are going 415 00:18:38,960 --> 00:18:41,240 to make people gain it back. 416 00:18:41,240 --> 00:18:42,240 Yeah. 417 00:18:42,240 --> 00:18:44,600 Here's here's what makes weight maintenance hard. 418 00:18:44,600 --> 00:18:48,920 We are definitely coming up, I feel like with some very reoccurring themes of season four. 419 00:18:48,920 --> 00:18:52,720 Like I feel like we've kind of pulled from different areas and we'll talk about it from 420 00:18:52,720 --> 00:18:54,120 different angles. 421 00:18:54,120 --> 00:18:58,440 And then we're coming up with some very similar lists that we're finding from different people 422 00:18:58,440 --> 00:19:02,520 that I mean, when we sat down and had our super important executive meeting planned 423 00:19:02,520 --> 00:19:06,560 and planned out season four, we had we started. 424 00:19:06,560 --> 00:19:11,040 We really we had a really intentional discussion about what direction do we want to take this 425 00:19:11,040 --> 00:19:12,040 season? 426 00:19:12,040 --> 00:19:13,040 You know, you don't remember that. 427 00:19:13,040 --> 00:19:14,040 I was not. 428 00:19:14,040 --> 00:19:15,040 That didn't happen. 429 00:19:15,040 --> 00:19:16,040 It didn't happen. 430 00:19:16,040 --> 00:19:20,640 I was like, uh, was this Kaylee had a meeting with herself? 431 00:19:20,640 --> 00:19:24,680 It was a PowerPoint presentation. 432 00:19:24,680 --> 00:19:26,640 We plan this out thoroughly, people. 433 00:19:26,640 --> 00:19:27,640 Yeah, right. 434 00:19:27,640 --> 00:19:28,640 We have notes. 435 00:19:28,640 --> 00:19:30,920 It's like, what are we going to talk about? 436 00:19:30,920 --> 00:19:31,920 I don't know. 437 00:19:31,920 --> 00:19:32,920 Just hit record and give us a countdown. 438 00:19:32,920 --> 00:19:33,920 We'll just roll with it from there. 439 00:19:33,920 --> 00:19:34,920 We don't know, but we'll find stuff. 440 00:19:34,920 --> 00:19:41,440 And it just this is actually because you just look into this list and it's how many things. 441 00:19:41,440 --> 00:19:44,040 OK, so here's the top 10 one. 442 00:19:44,040 --> 00:19:47,860 And I don't know if these are any particular order, but here are the top 10 challenges 443 00:19:47,860 --> 00:19:54,140 to weight, weight maintenance, stress, which we've talked about how crazy things, stress 444 00:19:54,140 --> 00:19:55,840 can be crazy to your body. 445 00:19:55,840 --> 00:19:57,560 But a lot of people stress eat. 446 00:19:57,560 --> 00:19:59,880 A lot of people stress drink alcohol. 447 00:19:59,880 --> 00:20:05,120 I mean, that's just one a couple of different ways that people tend to cope with stress. 448 00:20:05,120 --> 00:20:09,800 And so, I mean, obviously that would not be conducive to weight loss management. 449 00:20:09,800 --> 00:20:14,760 People eating that kind of triggers, I guess, with well, next one trigger foods, you know. 450 00:20:14,760 --> 00:20:20,120 So you think you're a salty person instead of just grabbing one chip and walking away. 451 00:20:20,120 --> 00:20:21,120 You sit down with the whole bag. 452 00:20:21,120 --> 00:20:22,120 That's so silly. 453 00:20:22,120 --> 00:20:23,120 One chip is so silly. 454 00:20:23,120 --> 00:20:24,720 Is that the Jennifer Aniston diet? 455 00:20:24,720 --> 00:20:31,240 Was it a chip or the M&M to both one potato chip and one M&M stone? 456 00:20:31,240 --> 00:20:32,840 Was that how she treats herself? 457 00:20:32,840 --> 00:20:36,080 I think was they asked her how she maintains her abs at like 52. 458 00:20:36,080 --> 00:20:38,040 Yeah, they were like, what's your what's your secret? 459 00:20:38,040 --> 00:20:40,400 She laid out her diet and then she was like, can I treat myself? 460 00:20:40,400 --> 00:20:44,840 I do like, you know, have one potato chip and one M&M. 461 00:20:44,840 --> 00:20:45,840 Stop. 462 00:20:45,840 --> 00:20:48,120 I wouldn't even do it. 463 00:20:48,120 --> 00:20:49,120 Why would you? 464 00:20:49,120 --> 00:20:50,120 I wouldn't. 465 00:20:50,120 --> 00:20:51,120 I would just be like, you know what? 466 00:20:51,120 --> 00:20:56,200 I'm just going to chug eight ounces of water and walk away because I would rather throw 467 00:20:56,200 --> 00:20:59,920 myself off a cliff than just have one M&M. 468 00:20:59,920 --> 00:21:00,920 One M&M. 469 00:21:00,920 --> 00:21:01,920 That sounds horrible. 470 00:21:01,920 --> 00:21:03,320 Not going to happen. 471 00:21:03,320 --> 00:21:06,480 No, I mean, I, you know, I could definitely do without chips. 472 00:21:06,480 --> 00:21:09,080 I mean, I would be fine with that, too, but they're in front of me. 473 00:21:09,080 --> 00:21:10,080 I'll eat all your chip. 474 00:21:10,080 --> 00:21:11,080 Well, not a chip. 475 00:21:11,080 --> 00:21:14,080 I'll eat a bag of chips in front of me. 476 00:21:14,080 --> 00:21:16,480 I've been known to smash a bag of chips. 477 00:21:16,480 --> 00:21:18,440 I, that's a lot of chips. 478 00:21:18,440 --> 00:21:20,080 Well, depends on what your goals are. 479 00:21:20,080 --> 00:21:21,080 It depends on what your goals are. 480 00:21:21,080 --> 00:21:24,080 If your goal is to eat a bag of chips. 481 00:21:24,080 --> 00:21:26,080 Now we're saying the same thing. 482 00:21:26,080 --> 00:21:29,080 I had to stop because I was, you know, you're going there. 483 00:21:29,080 --> 00:21:30,080 Oh no. 484 00:21:30,080 --> 00:21:31,080 Let's keep going. 485 00:21:31,080 --> 00:21:32,080 Let's get through this. 486 00:21:32,080 --> 00:21:33,080 Okay, holidays. 487 00:21:33,080 --> 00:21:34,080 Yes, that's true, too. 488 00:21:34,080 --> 00:21:36,460 And it's definitely a challenge to weight loss maintenance. 489 00:21:36,460 --> 00:21:40,440 I think it's one of those things too, where you like, you give yourself like a pass big 490 00:21:40,440 --> 00:21:41,440 time. 491 00:21:41,440 --> 00:21:43,440 Like, oh, I do feel like. 492 00:21:43,440 --> 00:21:45,240 Yeah, you do. 493 00:21:45,240 --> 00:21:48,920 Or you know, I mean, a lot of us have holidays that we have, you know, that those, those 494 00:21:48,920 --> 00:21:53,200 things that we do just once a year and you have memories tied to that and families getting 495 00:21:53,200 --> 00:21:54,720 together and all of the time. 496 00:21:54,720 --> 00:21:59,120 I think in season two on our holiday strategies episode, like don't eat the whole pie. 497 00:21:59,120 --> 00:22:00,760 Yeah, just have like what? 498 00:22:00,760 --> 00:22:03,960 Yeah, just have one and then just be done with it or whatever. 499 00:22:03,960 --> 00:22:06,120 And but they can be challenging. 500 00:22:06,120 --> 00:22:11,800 I do think December is just a really hard month because it is nonstop holiday celebrations. 501 00:22:11,800 --> 00:22:13,880 It's not just like Thanksgiving where it's one day. 502 00:22:13,880 --> 00:22:15,740 Yeah, it just keeps going and going. 503 00:22:15,740 --> 00:22:17,240 It's the gift that keeps on giving. 504 00:22:17,240 --> 00:22:19,200 Celebrations, the same thing. 505 00:22:19,200 --> 00:22:23,200 I mean, but that's the thing where I do also feel like you have to have a strategy. 506 00:22:23,200 --> 00:22:27,440 And that's what they he did say is that the 10, the 20% that were successful, they were 507 00:22:27,440 --> 00:22:31,840 they noticed the challenges that they were going to have and they had a plan in advance 508 00:22:31,840 --> 00:22:32,840 to handle them. 509 00:22:32,840 --> 00:22:35,960 So, you know, you have to look at your own personal tendencies. 510 00:22:35,960 --> 00:22:42,160 You have to look at like what's ahead of you and see, you know, one strategy I used to 511 00:22:42,160 --> 00:22:48,320 use a lot with restaurants is if people socially we were going out to dinner and I was in like 512 00:22:48,320 --> 00:22:50,800 fitness competition mode or whatever. 513 00:22:50,800 --> 00:22:56,600 I was like, I'm not going to let this control my life because I would run into other competitors. 514 00:22:56,600 --> 00:23:00,120 They're like, I've literally eaten out of rubber made containers for 12 months. 515 00:23:00,120 --> 00:23:02,640 I haven't stepped a foot in a restaurant in two years. 516 00:23:02,640 --> 00:23:06,080 All these things, but those are things that I enjoy doing. 517 00:23:06,080 --> 00:23:07,520 I enjoy the social side of it. 518 00:23:07,520 --> 00:23:10,280 I enjoy sitting and just letting someone else cook for me. 519 00:23:10,280 --> 00:23:11,360 I mean, all of the things, right? 520 00:23:11,360 --> 00:23:17,120 And so I refused to be the one that was not going to take advantage of going to restaurants. 521 00:23:17,120 --> 00:23:19,320 But the one thing I was like, OK, this is a challenge ahead. 522 00:23:19,320 --> 00:23:20,320 Right. 523 00:23:20,320 --> 00:23:23,520 Not gonna say no, because I want to go see my friends or we're celebrating or whatever. 524 00:23:23,520 --> 00:23:29,200 But I would look at the menu online in the middle of the day before the dinner and I 525 00:23:29,200 --> 00:23:32,920 would decide before I even went what I was going to have. 526 00:23:32,920 --> 00:23:37,560 So I had a plan in place and then I didn't even look at the menu because, you know, especially 527 00:23:37,560 --> 00:23:38,560 as you're getting closer to me. 528 00:23:38,560 --> 00:23:40,320 Mealtime you're hungry. 529 00:23:40,320 --> 00:23:41,320 Sure. 530 00:23:41,320 --> 00:23:43,980 You're going to make different decisions than if you plan ahead. 531 00:23:43,980 --> 00:23:46,000 So I just would not even take a menu. 532 00:23:46,000 --> 00:23:48,480 I knew exactly what I was going to order, had it already in place. 533 00:23:48,480 --> 00:23:51,480 And I enjoyed every single moment and it was totally fine. 534 00:23:51,480 --> 00:23:56,840 I didn't never left feeling like I missed out on anything, but I had a plan in place, 535 00:23:56,840 --> 00:23:57,880 which is super important. 536 00:23:57,880 --> 00:23:59,320 So good job. 537 00:23:59,320 --> 00:24:00,320 Thanks. 538 00:24:00,320 --> 00:24:01,320 All right. 539 00:24:01,320 --> 00:24:04,280 Lack of time, which we kind of talked about time. 540 00:24:04,280 --> 00:24:08,840 Yeah, it just depends on where you can where you're wasting time. 541 00:24:08,840 --> 00:24:10,280 But it is what it is. 542 00:24:10,280 --> 00:24:11,280 Yeah. 543 00:24:11,280 --> 00:24:16,360 Unsupportive peers and I would say unsupportive life partners to and family. 544 00:24:16,360 --> 00:24:18,920 Honestly, I mean, it's not just peers. 545 00:24:18,920 --> 00:24:24,440 It is crazy how you can very quickly get very unsupportive loved ones in your life when you 546 00:24:24,440 --> 00:24:31,040 are looking at not only weight loss and health goals, but maintaining them. 547 00:24:31,040 --> 00:24:32,040 You know what I mean? 548 00:24:32,040 --> 00:24:36,720 Like they try to pull you back into like the old habits very quickly because misery loves 549 00:24:36,720 --> 00:24:38,720 company misery does love company. 550 00:24:38,720 --> 00:24:40,720 Yes, that is for sure. 551 00:24:40,720 --> 00:24:42,120 Unforeseen life events. 552 00:24:42,120 --> 00:24:45,200 Of course, if you have like a sudden death of a loved one, I mean, that is definitely 553 00:24:45,200 --> 00:24:46,200 a challenge. 554 00:24:46,200 --> 00:24:50,180 It's going to probably wreck some things in your plans for sure. 555 00:24:50,180 --> 00:24:52,040 Illness and injury are the last two. 556 00:24:52,040 --> 00:24:56,760 So the questions to think about are what are the biggest challenges to you? 557 00:24:56,760 --> 00:25:02,100 And you know, are you aware of those challenges either coming up or think about things that 558 00:25:02,100 --> 00:25:03,680 trigger you? 559 00:25:03,680 --> 00:25:06,800 You know, are you a stress eater and you've got to trigger food? 560 00:25:06,800 --> 00:25:11,200 Like why is it happening and have a plan in advance to handle those? 561 00:25:11,200 --> 00:25:16,840 I would say most people, including myself, do not know plans in place. 562 00:25:16,840 --> 00:25:17,840 Very many of those. 563 00:25:17,840 --> 00:25:23,120 I think like with the unforeseen life events that would be I'm imagining like somebody 564 00:25:23,120 --> 00:25:24,120 ends up in the hospital. 565 00:25:24,120 --> 00:25:26,880 Now you're living out of vending machines. 566 00:25:26,880 --> 00:25:27,880 Yeah. 567 00:25:27,880 --> 00:25:28,880 Oh yeah. 568 00:25:28,880 --> 00:25:31,080 I mean, that's a real thing too that will definitely happen. 569 00:25:31,080 --> 00:25:33,180 You don't always plan for those for sure. 570 00:25:33,180 --> 00:25:36,480 But there is a specific there's a reference on here too, which I love that he does that 571 00:25:36,480 --> 00:25:41,160 because he always calls out the actual information that he's pulling his stuff from. 572 00:25:41,160 --> 00:25:45,560 So it's not just, you know, hi, I sat behind a computer and I decided this today. 573 00:25:45,560 --> 00:25:50,680 Because he pulls a lot of stuff from publish references that are scientific. 574 00:25:50,680 --> 00:25:52,240 So I don't know. 575 00:25:52,240 --> 00:25:53,240 He's a good source. 576 00:25:53,240 --> 00:25:54,440 That was another great topic. 577 00:25:54,440 --> 00:26:00,800 And then actually we just recently had the episode about creatine that we talked about. 578 00:26:00,800 --> 00:26:04,440 And right after we got done, we talked about for that episode, we looked at your stuff, 579 00:26:04,440 --> 00:26:08,240 all the things I had forgotten that I also saved another one of his posts that he goes 580 00:26:08,240 --> 00:26:11,840 a little bit on a rant about liquid creatine because apparently that's, I have not yet 581 00:26:11,840 --> 00:26:13,680 seen this, but I know the thing. 582 00:26:13,680 --> 00:26:20,280 I mean, so apparently this has become a thing where creatine drinks. 583 00:26:20,280 --> 00:26:21,600 Actually, you know what? 584 00:26:21,600 --> 00:26:26,800 I take that back because I do feel like there's some energy drinks now that I've seen in cans 585 00:26:26,800 --> 00:26:30,880 that will say they have creatine on them as an ingredient. 586 00:26:30,880 --> 00:26:34,520 So I'm guessing that's maybe what he's kind of referring to here. 587 00:26:34,520 --> 00:26:37,680 But creatine itself is unstable when left in liquid. 588 00:26:37,680 --> 00:26:40,800 It degrades it into creatinine. 589 00:26:40,800 --> 00:26:41,800 What? 590 00:26:41,800 --> 00:26:42,800 Creatinine, right? 591 00:26:42,800 --> 00:26:43,800 Creatinine, creatine, creatine. 592 00:26:43,800 --> 00:26:44,800 See, why are you making me the one? 593 00:26:44,800 --> 00:26:45,800 Creatinine. 594 00:26:45,800 --> 00:26:46,800 Hold on. 595 00:26:46,800 --> 00:26:47,800 Let's see. 596 00:26:47,800 --> 00:26:48,800 You know I wasn't going to let that slide. 597 00:26:48,800 --> 00:26:49,800 C-R-E-A-T. 598 00:26:49,800 --> 00:26:50,800 Oh, there we go. 599 00:26:50,800 --> 00:26:51,800 It actually auto populated for me. 600 00:26:51,800 --> 00:26:52,800 Creatinine. 601 00:26:52,800 --> 00:26:53,800 Yeah. 602 00:26:53,800 --> 00:26:54,800 You said creatine. 603 00:26:54,800 --> 00:26:55,800 Creatinine. 604 00:26:55,800 --> 00:26:58,800 I said creatinine, didn't I? 605 00:26:58,800 --> 00:26:59,800 Cre-a-tinine. 606 00:26:59,800 --> 00:27:00,800 Cre-a-tinine. 607 00:27:00,800 --> 00:27:01,800 Cre-a-tinine. 608 00:27:01,800 --> 00:27:02,800 Cre-a-tinine. 609 00:27:02,800 --> 00:27:03,800 Cre-a-tinine. 610 00:27:03,800 --> 00:27:04,800 Cre-a-tinine. 611 00:27:04,800 --> 00:27:05,800 Cre-a-tinine. 612 00:27:05,800 --> 00:27:06,800 Cre-a-tinine. 613 00:27:06,800 --> 00:27:07,800 Cre-a-tinine. 614 00:27:07,800 --> 00:27:08,800 Cre-a-tinine. 615 00:27:08,800 --> 00:27:09,800 Cre-a-tinine. 616 00:27:09,800 --> 00:27:12,800 Cre-a-tinine. 617 00:27:12,800 --> 00:27:13,800 Cre-a-tinine. 618 00:27:13,800 --> 00:27:14,800 Cre-a-tinine. 619 00:27:14,800 --> 00:27:15,800 Cre-a-tinine. 620 00:27:15,800 --> 00:27:16,800 Cre-a-tinine. 621 00:27:16,800 --> 00:27:17,800 Okay. 622 00:27:17,800 --> 00:27:18,800 Now we know. 623 00:27:18,800 --> 00:27:21,160 So it turns into a different thing. 624 00:27:21,160 --> 00:27:22,160 It's not creatine anymore. 625 00:27:22,160 --> 00:27:23,160 Yeah. 626 00:27:23,160 --> 00:27:24,160 We've known this for 25 years. 627 00:27:24,160 --> 00:27:29,560 There's still no current evidence that anyone has stabilized liquid creatine. 628 00:27:29,560 --> 00:27:33,000 So companies that sell these drinks are scammers. 629 00:27:33,000 --> 00:27:36,720 Only proper way to use creatine is in a monohydrate powder. 630 00:27:36,720 --> 00:27:40,760 Put it in a glass, add water, stir till dissolved, and then consume immediately. 631 00:27:40,760 --> 00:27:42,960 Is it okay that I'm shaking it? 632 00:27:42,960 --> 00:27:43,960 That's fine, right? 633 00:27:43,960 --> 00:27:44,960 Yeah. 634 00:27:44,960 --> 00:27:45,960 It's dissolved. 635 00:27:45,960 --> 00:27:46,960 Yeah. 636 00:27:46,960 --> 00:27:48,280 I mean, you can put it in a shaker bottle. 637 00:27:48,280 --> 00:27:51,200 Make sure it's dissolved and then consume immediately. 638 00:27:51,200 --> 00:27:55,560 Most supplements are marketed for building strength and muscle, but creatine has been 639 00:27:55,560 --> 00:28:01,400 researched for many years and proven to be effective, but it's not magic. 640 00:28:01,400 --> 00:28:04,400 But don't waste your money on buying these drinks. 641 00:28:04,400 --> 00:28:05,400 I didn't even know that was a thing. 642 00:28:05,400 --> 00:28:06,400 That's cool. 643 00:28:06,400 --> 00:28:11,080 I just mix it up and then take it straight into the shower and drink it. 644 00:28:11,080 --> 00:28:12,080 And there. 645 00:28:12,080 --> 00:28:16,080 While I cry, I brush my teeth. 646 00:28:16,080 --> 00:28:20,520 Oh, I'm just such an interesting shower routine. 647 00:28:20,520 --> 00:28:22,760 But hey, it works for you. 648 00:28:22,760 --> 00:28:24,080 I'm proud of you for habit stacking though. 649 00:28:24,080 --> 00:28:25,080 I love that. 650 00:28:25,080 --> 00:28:26,080 Thanks. 651 00:28:26,080 --> 00:28:27,240 That's a good way to go. 652 00:28:27,240 --> 00:28:28,240 So look at you. 653 00:28:28,240 --> 00:28:29,240 Look at you. 654 00:28:29,240 --> 00:28:30,240 So, okay. 655 00:28:30,240 --> 00:28:31,320 Well, I mean, that's it. 656 00:28:31,320 --> 00:28:32,560 That's all we got for today. 657 00:28:32,560 --> 00:28:33,920 I like it. 658 00:28:33,920 --> 00:28:35,200 See? 659 00:28:35,200 --> 00:28:36,600 I thought you were going to snooze on this one. 660 00:28:36,600 --> 00:28:39,080 I was like, I guess I think we can talk about like this is good. 661 00:28:39,080 --> 00:28:40,400 And you're like, I hate it already. 662 00:28:40,400 --> 00:28:43,520 I just looked really, I just, what was the topic of this episode? 663 00:28:43,520 --> 00:28:44,520 I don't know. 664 00:28:44,520 --> 00:28:45,520 The guy, cause those were all his posts. 665 00:28:45,520 --> 00:28:46,520 Well, they were all his posts. 666 00:28:46,520 --> 00:28:50,160 We kind of started with the, with the bath ice bath one. 667 00:28:50,160 --> 00:28:52,760 Cause it was still this episode. 668 00:28:52,760 --> 00:28:57,600 I kind of felt like, God, it's a long day. 669 00:28:57,600 --> 00:28:59,600 So we kind of started there like we're good. 670 00:28:59,600 --> 00:29:03,820 So I mean, that just, I, I knew you had one in your house now. 671 00:29:03,820 --> 00:29:06,800 And so when I saw that, I was like, oh yeah, we should just talk about that. 672 00:29:06,800 --> 00:29:08,920 And then kind of transitioned into the, yeah. 673 00:29:08,920 --> 00:29:13,320 Maybe for, maybe for the next season, maybe I will, I don't know, just for the content, 674 00:29:13,320 --> 00:29:17,640 just for the talking point, maybe I'll hop my, is it everything for the content? 675 00:29:17,640 --> 00:29:23,160 Everything I do is for the content, the views and the likes and the subscribers. 676 00:29:23,160 --> 00:29:24,160 Yeah. 677 00:29:24,160 --> 00:29:25,160 Yeah. 678 00:29:25,160 --> 00:29:26,600 Pretty much the world we live in now, isn't it? 679 00:29:26,600 --> 00:29:27,600 So there we go. 680 00:29:27,600 --> 00:29:28,600 All right. 681 00:29:28,600 --> 00:29:31,520 Alan's going to go get us some pizza and we're going to keep rolling. 682 00:29:31,520 --> 00:29:32,520 Yep. 683 00:29:32,520 --> 00:29:33,520 Yep. 684 00:29:33,520 --> 00:29:34,520 That's it. 685 00:29:34,520 --> 00:29:35,520 Until next time. 686 00:29:35,520 --> 00:29:36,520 Bye. 687 00:29:36,520 --> 00:29:38,000 Thanks for listening. 688 00:29:38,000 --> 00:29:41,800 Be sure to head over to our Instagram at natural fitness coach and let us know how you feel 689 00:29:41,800 --> 00:29:42,800 about the topic. 690 00:29:42,800 --> 00:29:44,440 Do you love it or hate it? 691 00:29:44,440 --> 00:29:47,720 Also don't forget to hit that subscribe or follow button wherever you're listening. 692 00:29:47,720 --> 00:29:49,800 And if you like our podcast, leave us a rating. 693 00:29:49,800 --> 00:29:50,800 See you next time. 694 00:29:50,800 --> 00:30:04,320 You've been listening to Ufany Innovatives, sonified.