WEBVTT 00:00:00.140 --> 00:00:03.080 Welcome to Nacho Fitness Coach. The podcast for 00:00:03.080 --> 00:00:05.360 fitness is technically the topic, but let's be 00:00:05.360 --> 00:00:07.900 honest, we get distracted. I'm Sarah, the fitness 00:00:07.900 --> 00:00:10.160 expert who actually understands this stuff. And 00:00:10.160 --> 00:00:12.380 I'm Kayleigh, the beginner who thinks Bulgarian 00:00:12.380 --> 00:00:14.880 split squats are a hate crime. Every week we 00:00:14.880 --> 00:00:17.120 break down fitness myths, call internet nonsense, 00:00:17.260 --> 00:00:20.129 and try to make sense of the chaos. While also 00:00:20.129 --> 00:00:23.089 going off on tangents, making bad jokes and questioning 00:00:23.089 --> 00:00:25.429 our life choices. If you're looking for expert 00:00:25.429 --> 00:00:27.530 advice with the side of whatever Kaylee does 00:00:27.530 --> 00:00:29.750 here. Or just need a podcast that makes you feel 00:00:29.750 --> 00:00:31.989 better about your own fitness journey. You're 00:00:31.989 --> 00:00:34.710 in the right place. All right, let's do this. 00:00:34.850 --> 00:00:39.530 Or, you know, talk about doing this. Sarah, did 00:00:39.530 --> 00:00:42.109 you know that if you lay out all the dumbbells 00:00:42.109 --> 00:00:45.450 in the gym, like end to end, you look like a 00:00:45.450 --> 00:00:55.030 complete idiot? That's a fun fact could that 00:00:55.030 --> 00:00:56.869 be considered a workout though I mean cuz if 00:00:56.869 --> 00:00:58.210 you're actually going to that amount of effort 00:00:58.210 --> 00:01:01.409 to take those steps and lift and carry those 00:01:01.409 --> 00:01:04.530 Dumbbells to place them in a row as a gym owner. 00:01:04.629 --> 00:01:06.290 Let's pretend I don't know how often you watch 00:01:06.290 --> 00:01:08.209 the cameras Well, let's say you logged on to 00:01:08.209 --> 00:01:10.609 the cameras and you saw some dipshit in the gym 00:01:10.609 --> 00:01:13.719 laying out your Dumbbells or weight plates like 00:01:13.719 --> 00:01:15.959 that and and would you be like go a little rock 00:01:15.959 --> 00:01:18.379 star? Would you be like immediately? No get out 00:01:18.379 --> 00:01:20.959 I would be like is this the newest tick -tock 00:01:20.959 --> 00:01:24.120 workout. Yeah like went viral I mean honestly 00:01:24.120 --> 00:01:26.079 that would be my thought cuz I would be like 00:01:26.079 --> 00:01:30.040 wait who who came up with this idea and I would 00:01:30.040 --> 00:01:32.560 blame TikTok. I just thought I just thought that 00:01:32.560 --> 00:01:35.879 was a fun fact. So we're back with we're back 00:01:35.879 --> 00:01:40.000 with season back with season what? Six. Yeah, 00:01:40.180 --> 00:01:42.579 we're on season six. Yeah, welcome back, baby. 00:01:42.840 --> 00:01:47.000 We are back. I always miss you. Oh, always. I 00:01:47.000 --> 00:01:48.180 mean, we don't really see each other usually 00:01:48.180 --> 00:01:50.680 very much before. We're really just like between 00:01:50.680 --> 00:01:53.019 religious podcast friends. Yeah. And then talk. 00:01:53.620 --> 00:01:56.099 Talk one night once a month. So which is great. 00:01:56.099 --> 00:01:59.760 We need to address the neck brace in the room, 00:01:59.760 --> 00:02:04.159 right? Yes, we do. There's a situation where 00:02:04.159 --> 00:02:09.580 you fought a pack of what? Wild wolves. Yeah, 00:02:09.620 --> 00:02:11.680 you should see them. You should see the other 00:02:11.680 --> 00:02:14.699 guy. You should see the other guy. So you are 00:02:14.699 --> 00:02:18.199 your this is an audio medium for the most part. 00:02:18.199 --> 00:02:20.719 Let's talk about you. You've got a Neck brace 00:02:20.719 --> 00:02:24.039 I do I'm wearing a full -fledged neck brace that 00:02:24.039 --> 00:02:27.120 just does not let me and when you sent me the 00:02:27.120 --> 00:02:29.360 text message and you Because I didn't know what 00:02:29.360 --> 00:02:31.360 was I like look at my new accessory I even think 00:02:31.360 --> 00:02:33.500 I had been like texting you like stupid shit 00:02:33.500 --> 00:02:36.020 all day right and then later on and then you 00:02:36.020 --> 00:02:38.219 you know who responded accordingly or or didn't 00:02:38.219 --> 00:02:41.719 which I'm used to but And then that evening I 00:02:41.719 --> 00:02:44.360 get a picture message from you like oh, I made 00:02:44.360 --> 00:02:49.419 it like here's my current situation And I said 00:02:49.740 --> 00:02:53.639 Oh, no, were you lifting heavy weights? And you 00:02:53.639 --> 00:02:58.159 said, no, I think I just slept wrong. The computer 00:02:58.159 --> 00:03:01.000 wrong or something. Something like that's so 00:03:01.000 --> 00:03:04.740 embarrassing for you. Awful. Like it really is. 00:03:04.800 --> 00:03:07.280 I mean, I thought for sure it was maybe because 00:03:07.280 --> 00:03:09.639 I just started like kind of getting more consistent 00:03:09.639 --> 00:03:13.000 and lifting again. I was like, this is yeah, 00:03:13.139 --> 00:03:16.740 for sure. But no, I mean, the last time we recorded, 00:03:17.419 --> 00:03:19.900 you know, my shoulder was The muscle spasms in 00:03:19.900 --> 00:03:21.580 my shoulder. I mean, I was tight and I was like 00:03:21.580 --> 00:03:23.479 my neck was kind of bothering me and everything 00:03:23.479 --> 00:03:26.060 was just kind of like tense on my left side and 00:03:26.060 --> 00:03:28.020 it's like I'd been going to physical therapy 00:03:28.020 --> 00:03:31.379 getting dry needling the ultrasound we did heat 00:03:31.379 --> 00:03:36.159 all different types of all all the things, you 00:03:36.159 --> 00:03:39.680 know and just Different types of medicines for 00:03:39.680 --> 00:03:42.099 it or you know, well, yeah actually I had steroids. 00:03:42.099 --> 00:03:45.360 I had muscle relaxers. I had you know painkillers 00:03:45.360 --> 00:03:50.110 We tried Chiropractic a couple different chiropractors 00:03:50.110 --> 00:03:52.969 of different like specialties tried physical 00:03:52.969 --> 00:03:56.509 therapy Try just massage. I tried sitting in 00:03:56.509 --> 00:03:58.669 a like my sauna blanket to try get some heat 00:03:58.669 --> 00:04:02.629 to it I mean I tried everything and I I get really 00:04:02.629 --> 00:04:05.789 grumpy when it starts affecting my sleep Yeah, 00:04:05.830 --> 00:04:07.229 and that's where it started. I started waking 00:04:07.229 --> 00:04:08.969 up in the middle of the night and just having 00:04:08.969 --> 00:04:11.729 Muscle spasms for like hours at night. I couldn't 00:04:11.729 --> 00:04:15.810 sleep So anyways long story short by the fine 00:04:15.810 --> 00:04:19.329 by the time I finally got into see orthopedic. 00:04:19.449 --> 00:04:22.610 Yeah The ironic thing about it is if I would 00:04:22.610 --> 00:04:25.649 have known what I know at the end Yeah, and scheduled 00:04:25.649 --> 00:04:28.269 an appointment to go see him right away Literally 00:04:28.269 --> 00:04:30.410 was sitting in his office and he was doing some 00:04:30.410 --> 00:04:31.930 different muscle tests and things I tried to 00:04:31.930 --> 00:04:34.170 figure out like left versus right side and he 00:04:34.170 --> 00:04:36.129 took my fingernail and he like pressed on and 00:04:36.129 --> 00:04:40.620 she's like flipped it what and he was like Yeah, 00:04:40.620 --> 00:04:42.600 I'll get your admire proof tomorrow. Like you're 00:04:42.600 --> 00:04:46.100 gonna come back and take it. He was that is a 00:04:46.100 --> 00:04:50.180 Test that shows that there's nerve damage. Oh 00:04:50.180 --> 00:04:52.399 my gosh. I'm like, are you kidding me? This this 00:04:52.399 --> 00:04:55.519 is all it took was if I was known to make an 00:04:55.519 --> 00:04:57.879 appointment with you you could have poked on 00:04:57.879 --> 00:05:01.399 my fingernail and saw my Index finger flick next 00:05:01.399 --> 00:05:03.220 to it move more than like it did on my right. 00:05:03.240 --> 00:05:04.899 I just had it figured out and I could have had 00:05:04.899 --> 00:05:08.279 it figured out right away Well heck so no, you 00:05:08.279 --> 00:05:10.720 know Anyone out there listening if you're having 00:05:10.720 --> 00:05:13.699 similar symptoms just go straight to ortho and 00:05:13.699 --> 00:05:17.360 just bypass all of the rest of it and You'll 00:05:17.360 --> 00:05:20.139 be better off in the long run. So anyways, I 00:05:20.139 --> 00:05:23.579 had a extremely like a massively herniated disc 00:05:23.579 --> 00:05:27.500 between in my cervical spine between six and 00:05:27.500 --> 00:05:31.620 seven vertebrae and It was like exploded into 00:05:31.620 --> 00:05:34.720 my spinal cord and my left nerve and just everything 00:05:34.720 --> 00:05:37.620 pinched and shoved off to the side so it needed 00:05:37.850 --> 00:05:41.709 Be taken out. Oh my gosh But the crazy thing 00:05:41.709 --> 00:05:44.529 is right when I walked up like woke up from post 00:05:44.529 --> 00:05:47.550 -op like I could feel my hand again Like it was 00:05:47.550 --> 00:05:49.889 that immediate which was wild. I wasn't expecting 00:05:49.889 --> 00:05:51.850 for that I mean he kind of alluded to the fact 00:05:51.850 --> 00:05:53.850 that there would be some relief in the different 00:05:53.850 --> 00:05:57.490 symptoms Yeah, but I was not expecting to actually 00:05:57.490 --> 00:06:01.389 feel my arm again right away Right away. So wild 00:06:01.389 --> 00:06:03.829 pretty crazy, but the neck brace has been annoying 00:06:04.470 --> 00:06:06.689 Also, don't like being told what to do with regards. 00:06:06.709 --> 00:06:09.389 Yeah limitations. No, and I really thought all 00:06:09.389 --> 00:06:11.589 this time I thought because your your little 00:06:11.589 --> 00:06:21.850 sister just had a baby, right? No, it sounds 00:06:21.850 --> 00:06:34.819 like it was actually So yeah, I mean here we 00:06:34.819 --> 00:06:37.620 are then so the neck brace has been actually 00:06:37.620 --> 00:06:39.660 probably more annoying for other people than 00:06:39.660 --> 00:06:42.899 it has been for me It's not super restrictive. 00:06:42.899 --> 00:06:45.360 It just looks like it's horrible. Well, like 00:06:45.360 --> 00:06:48.259 Dane can't get in there and you know, get the 00:06:48.259 --> 00:07:01.839 right No, it was totally caged off One last time 00:07:01.839 --> 00:07:05.449 you had a hickey though Pray high school. I accidentally 00:07:05.449 --> 00:07:13.490 gave my husband a hickey. Anyway, we're gonna 00:07:13.490 --> 00:07:20.110 cut that. Oh, there's no editing. If it comes 00:07:20.110 --> 00:07:24.230 out your mouth, it's in. Anyway, what are we? 00:07:24.329 --> 00:07:25.709 What are we talking about? What are we here for? 00:07:26.430 --> 00:07:31.759 So I actually then have spent some time. I've 00:07:31.759 --> 00:07:33.920 had to chill out a little bit and kind of like 00:07:33.920 --> 00:07:36.519 just try to be calm and sit and which is actually 00:07:36.519 --> 00:07:39.480 very hard for you I did actually blow through 00:07:39.480 --> 00:07:42.060 almost in one entire sitting the brand -new season 00:07:42.060 --> 00:07:46.259 of sweet magnolias Oh and just like ran right 00:07:46.259 --> 00:07:48.759 through it and it was actually Probably the only 00:07:48.759 --> 00:07:50.540 way that I could have sat on the couch for that 00:07:50.540 --> 00:07:53.939 long. I've never seen it. It's good We were sick 00:07:53.939 --> 00:07:55.899 last week and I sat my girls down there seven 00:07:55.899 --> 00:07:58.180 and ten and I sat him down I had him watch my 00:07:58.180 --> 00:08:01.759 girl. Oh you did was it is it Is appropriate 00:08:01.759 --> 00:08:04.120 still now to this day? Yeah, I think it was appropriate 00:08:04.120 --> 00:08:05.920 enough. I don't think they had ever seen anything 00:08:05.920 --> 00:08:08.279 that had to do with, like, a child death or anything. 00:08:08.279 --> 00:08:10.459 Well, right. Yeah, I mean... I'd been thinking 00:08:10.459 --> 00:08:12.139 about it for a while. I mean, that's a level 00:08:12.139 --> 00:08:14.699 of trauma I think every 7 to 10 -year -old needs 00:08:14.699 --> 00:08:16.500 to have in their life. I feel like that builds 00:08:16.500 --> 00:08:20.439 a character -building experience. Okay. Oh my 00:08:20.439 --> 00:08:25.000 god. Were you crying? Oh, I was sobbing. Really? 00:08:25.240 --> 00:08:27.040 I've seen that movie a million times. I knew 00:08:27.040 --> 00:08:29.680 exactly what was coming. She says, you can't 00:08:29.680 --> 00:08:34.360 see without his glasses. Oh Jesus Christ. I'm 00:08:34.360 --> 00:08:38.220 gonna cry right now. And I was sick. We were 00:08:38.220 --> 00:08:41.889 sick. Had the worst headache and so the crying 00:08:41.889 --> 00:08:44.909 and the headache and the the bee stings of it 00:08:44.909 --> 00:08:47.350 All was just it was a lot. Anyway, that's where 00:08:47.350 --> 00:08:52.809 I was at. Mm -hmm. Yeah, so it's Yeah, so I mean 00:08:52.809 --> 00:08:55.029 I didn't watch my girl during my time that I 00:08:55.029 --> 00:08:57.389 tried to like chill out but I did actually come 00:08:57.389 --> 00:09:01.549 across a good variety of Different reels on social 00:09:01.549 --> 00:09:04.090 media that I just consumed a little social media. 00:09:04.129 --> 00:09:07.610 Good. Yeah Yeah, and so I would have if I would 00:09:07.610 --> 00:09:10.409 have known I would have probably upped your tick 00:09:10.409 --> 00:09:15.769 tock sending sending So I just as I saw them 00:09:15.769 --> 00:09:17.809 I just kind of added them to topics list and 00:09:17.809 --> 00:09:20.190 I was like, let's just we'll talk about it Let's 00:09:20.190 --> 00:09:22.750 do it. So here we go. So here's my one for today 00:09:22.750 --> 00:09:25.169 Okay, because we've actually kind of talked about 00:09:25.169 --> 00:09:27.350 them. I mean, obviously they're kind of part 00:09:27.350 --> 00:09:29.409 of the whole like health and wellness picture, 00:09:29.409 --> 00:09:32.620 but This one specifically is about your nutrition 00:09:32.620 --> 00:09:37.179 and how it ties to a poor night of sleep. Poor 00:09:37.179 --> 00:09:39.220 night. A bad night. I thought you said porn. 00:09:39.440 --> 00:09:47.860 Porn. Oh my God, your mind is in the gutter today. 00:09:49.779 --> 00:09:53.179 We went from mickey's to porn. I just don't even 00:09:53.179 --> 00:09:55.139 know where this is going to go now. I really 00:09:55.139 --> 00:10:01.909 thought that's what you said. my word so okay 00:10:01.909 --> 00:10:03.789 so uh with that we're going to take just a quick 00:10:03.789 --> 00:10:08.870 little ad break be sure to check out our website 00:10:08.870 --> 00:10:11.950 at nachofitnesscoach .com where you can purchase 00:10:11.950 --> 00:10:18.509 merch and listen to all previous episodes all 00:10:18.509 --> 00:10:22.779 right we're back and Yeah, I this is dr. Andy 00:10:22.779 --> 00:10:25.440 Galpin and I really like him He's always been 00:10:25.440 --> 00:10:27.480 kind of a good influence of mine when it comes 00:10:27.480 --> 00:10:30.080 to like nutrition coaching He's a lot of research 00:10:30.080 --> 00:10:33.620 in it. I mean highly regarded But I thought we 00:10:33.620 --> 00:10:36.879 would just kind of play this Clip okay that he 00:10:36.879 --> 00:10:39.100 has on here and then it would give us a chance 00:10:39.100 --> 00:10:40.360 to kind of talk about it. So you ready? Here 00:10:40.360 --> 00:10:44.279 we go So what I do when I have a bad night of 00:10:44.279 --> 00:10:46.580 sleep and it happens I have kids and I travel 00:10:46.580 --> 00:10:50.379 and all kinds of things happen Three things I 00:10:50.379 --> 00:10:53.879 do to mitigate this damage number one What I've 00:10:53.879 --> 00:10:56.600 already talked about I will double triple down 00:10:56.600 --> 00:10:59.159 as much as I can on protein Basically, I'm trying 00:10:59.159 --> 00:11:01.460 to crowd out other foods So when I know I just 00:11:01.460 --> 00:11:03.740 really want to go for burgers and fries and stuff 00:11:03.740 --> 00:11:05.919 like that And I know it's cuz I slept for three 00:11:05.919 --> 00:11:08.779 hours night before I'm gonna smash a double scoop 00:11:08.779 --> 00:11:11.120 of protein I'm just gonna keep it really really 00:11:11.120 --> 00:11:13.539 high I still might go get those foods, but I 00:11:13.539 --> 00:11:15.500 just don't have the physical space and my stomach 00:11:15.500 --> 00:11:18.059 anymore. I get full Of course, occasionally, 00:11:18.080 --> 00:11:19.759 I'm a person. I'll just go have the burgers and 00:11:19.759 --> 00:11:22.299 fries. I'm not neurotic about it. But if this 00:11:22.299 --> 00:11:25.399 stuff happens somewhat regularly, you can't always 00:11:25.399 --> 00:11:26.720 fall into that trap. At some point, you need 00:11:26.720 --> 00:11:28.960 to make sure you don't do that. Willpower is 00:11:28.960 --> 00:11:31.100 one way, but personally, I just make sure I'm 00:11:31.100 --> 00:11:33.659 smashing protein throughout the day to reduce 00:11:33.659 --> 00:11:37.179 that risk. Second thing I do is I make sure I 00:11:37.179 --> 00:11:40.000 hit all that low -level energy expenditure stuff. 00:11:40.320 --> 00:11:42.539 So maybe I don't have it in me to do my interval 00:11:42.539 --> 00:11:45.460 training or my assault bike or run my hills or 00:11:45.460 --> 00:11:48.820 whatever. But I'll make sure I walk. Let's move 00:11:48.820 --> 00:11:50.519 around. Let's get three or four of those 10 -minute 00:11:50.519 --> 00:11:53.000 walks in. No matter how tired and sleepy I am 00:11:53.000 --> 00:11:56.440 or sick for the most part, you can probably get 00:11:56.440 --> 00:11:59.000 yourself to walk. Those couple hundred calories 00:11:59.000 --> 00:12:01.100 are going to add up, especially, again, if this 00:12:01.100 --> 00:12:03.600 happens frequently. Sauna is another good one. 00:12:03.740 --> 00:12:06.840 Sauna is not a replacement for exercise. But 00:12:06.840 --> 00:12:08.960 hey, you can a lot of times convince yourself 00:12:08.960 --> 00:12:11.799 to take a hot bath or a sauna and get something 00:12:11.799 --> 00:12:14.879 out of the day. Third thing I do, and this is 00:12:14.879 --> 00:12:18.539 going to stun people, But take a nap Go ahead 00:12:18.539 --> 00:12:21.379 and actually just sleep you could suffer all 00:12:21.379 --> 00:12:24.000 throughout the day Making worse choices and skipping 00:12:24.000 --> 00:12:27.460 your workout or maybe that 30 60 or 90 minute 00:12:27.460 --> 00:12:29.919 nap While you're gonna feel like you're not working 00:12:29.919 --> 00:12:32.259 that time because you're not if it substantially 00:12:32.259 --> 00:12:33.980 enhances the quality of the next 10 hours of 00:12:33.980 --> 00:12:37.340 your day It might be worth the exchange for me 00:12:37.340 --> 00:12:40.019 personally what I do When I have a bad night 00:12:40.019 --> 00:12:42.299 of sleep and it happens I have kids and oh it 00:12:42.299 --> 00:12:44.419 started over we started over So, you know and 00:12:44.419 --> 00:12:46.759 this actually comes as this is an excerpt out 00:12:46.759 --> 00:12:48.840 of a full episode that he does on how to boost 00:12:48.840 --> 00:12:52.899 your metabolism He has a podcast Yeah, he does 00:12:52.899 --> 00:12:57.320 and so but this so what I love about this then 00:12:57.320 --> 00:13:00.340 is this the very first comment under his like 00:13:00.340 --> 00:13:02.600 Context of his you know, he kind of bullets out 00:13:02.600 --> 00:13:04.360 then what he talks about in the video, right? 00:13:05.019 --> 00:13:07.460 What about the kidneys? At what point is someone 00:13:07.460 --> 00:13:10.840 taking protein too far and which by the way has 00:13:10.840 --> 00:13:14.639 been completely debunked Yeah about protein level. 00:13:14.779 --> 00:13:17.559 He's got to say some I mean somebody's got a 00:13:17.559 --> 00:13:19.740 shit That just that just cracks me up because 00:13:19.740 --> 00:13:22.360 i'm like, do you really know who like? You're 00:13:22.360 --> 00:13:25.379 actually asking that about. And so this is Dr. 00:13:25.500 --> 00:13:27.539 Andy Galpin's response. Good question. It's been 00:13:27.539 --> 00:13:29.980 studied widely and extensive evidence shows that 00:13:29.980 --> 00:13:32.700 the dietary intake creates no harm for the kidneys. 00:13:32.820 --> 00:13:35.779 Yeah. And so he then does his like sites, his 00:13:35.779 --> 00:13:38.720 post or whatever. But comments are always the 00:13:38.720 --> 00:13:40.879 comments are the art. It is the favorite part 00:13:40.879 --> 00:13:43.120 of social media. But favorite part of his video 00:13:43.120 --> 00:13:48.179 is the napping. Like, let's just let's just normalize. 00:13:48.939 --> 00:13:51.299 Right. I don't feel like naps are normalized 00:13:51.299 --> 00:13:55.000 enough. I'm a listen Big -time napper like I 00:13:55.000 --> 00:14:01.659 am a slut for a nap Like I don't care I Read 00:14:01.659 --> 00:14:04.059 this I read this study about something. I don't 00:14:04.059 --> 00:14:05.720 know where I so maybe it's probably a tick tock 00:14:05.720 --> 00:14:07.720 Let's be honest, but somebody was saying that 00:14:07.720 --> 00:14:11.639 like People who nap tend to like have a better 00:14:11.639 --> 00:14:14.000 quality of life and live longer, which I'm like 00:14:14.169 --> 00:14:16.809 Hell, yeah, because I love a nap and I nap all 00:14:16.809 --> 00:14:19.090 the time But then somebody commented and said 00:14:19.090 --> 00:14:21.649 it's not that people who nap have a better quality 00:14:21.649 --> 00:14:24.570 of life You know and then subsequently live longer. 00:14:24.570 --> 00:14:28.710 It's that people who have time to nap have less 00:14:28.710 --> 00:14:42.029 like a 30 -minute nap is like a game changer. 00:14:42.070 --> 00:14:45.460 There's nothing there's nothing better i do it 00:14:45.460 --> 00:14:48.519 all the time almost i try to do it daily yeah 00:14:48.519 --> 00:14:50.759 there actually is anything wrong with it no there's 00:14:50.759 --> 00:14:54.360 not and um huberman andy or huberman lab actually 00:14:54.360 --> 00:14:57.440 did a yeah he's a good friend of ours right where's 00:14:57.440 --> 00:15:00.259 the personal friend eye to eye on just you know 00:15:00.259 --> 00:15:02.299 the podcasting world with him you know what he 00:15:02.299 --> 00:15:04.200 did sorry i don't mean to go off on a side tangent 00:15:04.200 --> 00:15:06.700 here but he so huberman has his podcast which 00:15:06.700 --> 00:15:09.000 i had trouble listening to because his episodes 00:15:09.000 --> 00:15:11.679 are like three hours long oh yeah they're crazy 00:15:11.679 --> 00:15:13.759 long it's like there was a few if it's super 00:15:13.759 --> 00:15:15.320 super piqued my interest i would listen to it 00:15:15.320 --> 00:15:16.840 whatever but it would take me like three days 00:15:16.840 --> 00:15:18.820 yeah he just recently came out with like huberman 00:15:18.820 --> 00:15:22.070 essentials Whether like little like 30 minute 00:15:22.070 --> 00:15:25.409 nice little that would be bite -sized. That's 00:15:25.409 --> 00:15:27.789 smart Have I listened to those actually? No, 00:15:27.809 --> 00:15:30.750 I might have to but he actually like I have The 00:15:30.750 --> 00:15:32.909 only one of his that I've listened to this like 00:15:32.909 --> 00:15:34.789 three hours long and again It took me like a 00:15:34.789 --> 00:15:36.210 week to kind of go through in different chunks 00:15:36.210 --> 00:15:38.769 on like car rides or whatever He actually did 00:15:38.769 --> 00:15:41.409 in one of his talk about the power of just that 00:15:41.409 --> 00:15:44.470 20 or 30 minute nap And it's not even necessarily 00:15:44.470 --> 00:15:47.090 a nap that you're actually going to sleep. It 00:15:47.090 --> 00:15:50.919 was just like that deep rest Having time and 00:15:50.919 --> 00:15:54.419 it's funny because growing up that has been a 00:15:54.419 --> 00:15:58.580 normal part of my childhood memories like Farm 00:15:58.580 --> 00:16:01.779 country like that is what I remember at my going 00:16:01.779 --> 00:16:03.940 to my grandparents house, especially in the summer 00:16:03.940 --> 00:16:05.539 We didn't have school like I'd be hanging out 00:16:05.539 --> 00:16:07.600 there all during the day Yeah grandpa come in 00:16:07.600 --> 00:16:11.379 from the field. They would have well dinner is 00:16:11.379 --> 00:16:14.860 lunch in the farming world, right? So the the 00:16:15.449 --> 00:16:19.090 12 o 'clock noon. Yeah, it's called dinner in 00:16:19.090 --> 00:16:21.730 farm country They would eat and then him and 00:16:21.730 --> 00:16:23.590 his hired hand they would go in the recliners 00:16:23.590 --> 00:16:26.289 and they would take a 20 -minute nap huh power 00:16:26.289 --> 00:16:29.289 arrest and That was very normalized and they 00:16:29.289 --> 00:16:30.950 popped up and then they would be out the door 00:16:30.950 --> 00:16:33.710 and I was like It was honestly just part of what 00:16:33.710 --> 00:16:35.470 I thought you did. So then I went to college. 00:16:35.769 --> 00:16:39.470 Yeah, and you know, I mean I still Was never 00:16:39.470 --> 00:16:41.690 somebody that stayed up a whole like super late 00:16:41.690 --> 00:16:43.889 in college. I mean I was always in like a 9 p 00:16:43.889 --> 00:16:46.710 .m. Bedtime kid For as long as I can remember 00:16:46.710 --> 00:16:50.250 But I remember if I had like an hour break between 00:16:50.250 --> 00:16:52.169 classes I would walk back to my room and I would 00:16:52.169 --> 00:16:54.389 power it out for 15 minutes and I would be back 00:16:54.389 --> 00:16:57.610 out the door See, I don't know and I can't honestly 00:16:57.610 --> 00:17:00.710 pinpoint where or who or why it happened but 00:17:00.710 --> 00:17:04.329 napping or sleeping Was it was like a shameful? 00:17:04.769 --> 00:17:09.670 Yeah, like you don't do that. Yeah Which I don't 00:17:09.670 --> 00:17:11.529 know. Like I said, I can't I can't even say like 00:17:11.529 --> 00:17:14.329 my parents did that or I don't know My mom slept 00:17:14.329 --> 00:17:18.690 and she slept till like noon every day That's 00:17:18.690 --> 00:17:24.990 for another For the subscriber only content but 00:17:24.990 --> 00:17:27.769 I've always felt this like sense of like shame 00:17:27.769 --> 00:17:31.529 around napping or getting extra sleep or whatever, 00:17:31.529 --> 00:17:34.069 but I've just had to like just taking it upon 00:17:34.069 --> 00:17:36.349 myself to like deprogram that way of thinking 00:17:36.349 --> 00:17:39.900 because I'm I do so much better and even like 00:17:39.900 --> 00:17:42.119 my kids are old enough now that they know like 00:17:42.119 --> 00:17:43.920 I just do it on the couch Cuz I don't want to 00:17:43.920 --> 00:17:46.099 get too comfy. I'm not trying to like right now. 00:17:46.099 --> 00:17:48.579 You don't go into bed Yeah, I just like nap on 00:17:48.579 --> 00:17:51.500 the couch I set a timer for like 30 minutes and 00:17:51.500 --> 00:17:54.519 sometimes I fall asleep sometimes I don't and 00:17:54.519 --> 00:17:57.440 She wake up. He's so much better But I did like 00:17:57.440 --> 00:17:59.759 the he actually almost even kind of like coined 00:17:59.759 --> 00:18:02.380 a new term when he remember was talking about 00:18:02.380 --> 00:18:05.339 it What was 20 30 minutes of deep rest? Yeah? 00:18:05.579 --> 00:18:09.059 Because you don't necessarily like fall asleep, 00:18:09.099 --> 00:18:11.799 right? But it is just like that period of time 00:18:11.799 --> 00:18:16.680 where you're relaxing Yeah, yes. Yes, but I do 00:18:16.680 --> 00:18:18.559 feel like when you take the nap board out of 00:18:18.559 --> 00:18:20.740 it Yeah, it takes away the fact that you're like 00:18:20.740 --> 00:18:23.740 going back to sleep or going back to bed or you 00:18:23.740 --> 00:18:25.880 know, like it's like oh, okay It's actually just 00:18:25.880 --> 00:18:30.910 it is a way to kind of re Set your battery a 00:18:30.910 --> 00:18:32.549 little bit and just kind of like it's like a 00:18:32.549 --> 00:18:35.250 power boost midday power boost or whatever But 00:18:35.250 --> 00:18:36.910 yeah, I did think that was really interesting 00:18:36.910 --> 00:18:39.690 how he gives I mean cuz listen you're gonna have 00:18:39.690 --> 00:18:41.829 bad nights of sleep for whatever reason I mean 00:18:41.829 --> 00:18:46.289 life work kids Whatever you're not always gonna 00:18:46.289 --> 00:18:49.049 get in your full consistent routine for sure 00:18:49.049 --> 00:18:51.549 happen You'll have different stages of life And 00:18:51.549 --> 00:18:53.410 so I love the fact that he was you know kind 00:18:53.410 --> 00:18:55.250 of sharing some different strategies of like 00:18:55.250 --> 00:18:58.690 okay great Life happens. Absolutely. So now what's 00:18:58.690 --> 00:19:01.029 your plan in place around making sure that that 00:19:01.029 --> 00:19:04.369 one thing doesn't like trigger this like avalanche 00:19:04.369 --> 00:19:06.630 of all these other things happening? Like how 00:19:06.630 --> 00:19:09.809 can you then still like regain control over your 00:19:09.809 --> 00:19:13.549 day over your choices? Where there could be things 00:19:13.549 --> 00:19:16.289 that can go south really fast, right? And so 00:19:16.289 --> 00:19:18.569 obviously the first thing does become your food 00:19:18.569 --> 00:19:20.930 choices, right? Like if you're if you're tired 00:19:20.930 --> 00:19:23.869 and you're hangry, then your choices start going 00:19:23.869 --> 00:19:27.109 by the wayside for sure, right? And so just giving 00:19:27.109 --> 00:19:29.349 the suggestion of that strategy where it's like, 00:19:29.369 --> 00:19:32.470 okay, get up Get two protein shakes down like 00:19:32.470 --> 00:19:35.190 right away and just You don't think you could 00:19:35.190 --> 00:19:37.569 do that two protein shakes. How much water do 00:19:37.569 --> 00:19:39.910 you use to mix in with your shake? We've talked 00:19:39.910 --> 00:19:44.069 about this too much Eight to ten. I do know I 00:19:44.069 --> 00:19:48.589 do like a 20 ounce shaker bottle Two scoops of 00:19:48.589 --> 00:19:52.150 protein. It's 50 grams of protein Yeah, that's 00:19:52.150 --> 00:19:54.410 probably enough. Yeah, I guess I would do my 00:19:54.509 --> 00:19:58.369 I do mine too. I would do two shakes in like 00:19:58.369 --> 00:20:02.130 eight ounces, maybe ten If like eat it with a 00:20:02.130 --> 00:20:04.349 spoon pretty much cut it with a steak knife. 00:20:04.349 --> 00:20:08.950 Yeah, it's like a shake Shake shake eight ounces 00:20:08.950 --> 00:20:12.190 of water. Yeah, maybe ten with two scoops of 00:20:12.190 --> 00:20:14.490 protein Yeah, how many grams of protein is that 00:20:14.490 --> 00:20:18.890 fifty? In eight ounces. Yeah, Sarah. That's insane. 00:20:18.890 --> 00:20:22.599 No, it's not you have to chew it. No It's like 00:20:22.599 --> 00:20:33.059 a thick milky texture Just open up your throat 00:20:45.370 --> 00:20:48.170 Sir, that's insane. No, you're insane having 00:20:48.170 --> 00:20:51.430 20 ounces to get down two shakes. That seems 00:20:51.430 --> 00:20:54.869 ridiculous But I'm getting my water. It's more 00:20:54.869 --> 00:20:56.869 water. I'm getting my water. I would rather do 00:20:56.869 --> 00:21:01.490 I would rather Shoot eight ounces They have 50 00:21:01.490 --> 00:21:04.309 grams of protein and then drink just 20 ounces 00:21:04.309 --> 00:21:07.049 of fresh water. How do you not choke on it? It's 00:21:07.049 --> 00:21:11.750 not that bad It's like mud. No, it's not quite 00:21:11.750 --> 00:21:15.809 that bad Now if you put in like quest nutrition 00:21:15.809 --> 00:21:19.750 has powdered coconut oil that I will add it Alan 00:21:19.750 --> 00:21:26.450 just missed the whole thing You missed a good 00:21:26.450 --> 00:21:30.950 one Alan you missed a good ride but So if you 00:21:30.950 --> 00:21:34.089 add in the coconut, what would I do that too? 00:21:34.190 --> 00:21:37.069 I mean, I don't yeah, but it does make it a little 00:21:37.069 --> 00:21:40.589 bit thick. I don't know I I've laid off the protein. 00:21:40.690 --> 00:21:42.269 You know what? We should do that for another 00:21:42.269 --> 00:21:44.450 episode is we should bring in our protein like 00:21:44.450 --> 00:21:48.430 a chug challenge Yeah, just go side -by -side 00:21:48.430 --> 00:21:52.450 texture challenge. All right tomorrow, okay You're 00:21:52.450 --> 00:21:59.990 gonna hear this episode in Oh man, you know, 00:22:00.029 --> 00:22:03.130 yeah, we'll just to be continued. Well, we'll 00:22:03.130 --> 00:22:04.950 have that on a future episode. That'll be fun 00:22:05.750 --> 00:22:09.309 Something something I am I've been doing I've 00:22:09.309 --> 00:22:11.289 been trying to be super consistent with my breakfast 00:22:11.289 --> 00:22:15.009 I've been laying off the protein shakes. Uh -huh 00:22:15.009 --> 00:22:17.690 I'm doing your breakfast three scrambled eggs. 00:22:17.690 --> 00:22:22.410 Yeah with a little bit of butter. Okay, and A 00:22:22.410 --> 00:22:24.549 whole wheat bagel. Yep with cottage cheese on 00:22:24.549 --> 00:22:28.150 top Rate my breakfast. You don't like cream cheese. 00:22:28.650 --> 00:22:31.890 I Like cottage cheese just fine Is that worse 00:22:31.890 --> 00:22:35.799 better? wouldn't cream cheese be like More unhealthy. 00:22:36.500 --> 00:22:40.319 No, I mean it's probably higher fat content than 00:22:40.319 --> 00:22:41.779 cottage cheese. There's nothing wrong with it. 00:22:41.839 --> 00:22:44.500 Don't shame don't don't Shame my cottage cheese. 00:22:44.519 --> 00:22:46.259 There's nothing wrong with cottage cheese. I've 00:22:46.259 --> 00:22:48.920 just never heard of anyone putting cottage cheese 00:22:48.920 --> 00:22:52.000 on either I think I saw there's a guy on Instagram. 00:22:52.099 --> 00:22:55.099 I follow Mitch little I've sent you some of his 00:22:55.099 --> 00:22:57.500 videos, but he said this is what you eat every 00:22:57.500 --> 00:23:01.640 morning. So I was like bet Alright, I like all 00:23:01.640 --> 00:23:03.619 those things. I don't know. I'm not struggling 00:23:03.619 --> 00:23:06.380 with it. It's not a gross breakfast for me, like 00:23:06.380 --> 00:23:09.700 the overnight oats I really struggled with. Three 00:23:09.700 --> 00:23:11.319 scrambled eggs, a whole wheat bagel. I could 00:23:11.319 --> 00:23:13.200 probably pick a healthier bagel, to be honest 00:23:13.200 --> 00:23:15.339 with you. I mean, a bagel's a bagel. It doesn't 00:23:15.339 --> 00:23:18.920 really matter what kind I feel like. But yeah, 00:23:19.400 --> 00:23:22.200 fills me up. I think it's maybe time for a little 00:23:22.200 --> 00:23:27.319 quick ad break. Find our Nacho Fitness Coach 00:23:27.319 --> 00:23:30.160 page on Facebook with username nachofitcoach 00:23:30.160 --> 00:23:33.500 where you can like, follow, and share our content. 00:23:36.009 --> 00:23:39.829 Okay, we're back Hmm. What do you think? I just 00:23:39.829 --> 00:23:42.329 I mean you are you what are you hung up on? Well 00:23:42.329 --> 00:23:45.109 the texture I think because you just seem to 00:23:45.109 --> 00:23:49.549 be such a texture type person I've always loved 00:23:49.549 --> 00:23:54.490 cottage cheese, bitch. I love any kind of cheese 00:23:54.490 --> 00:23:58.109 I don't discriminate. It's just I love cottage 00:23:58.109 --> 00:24:00.089 cheese So if I love cottage cheese, it's okay 00:24:00.089 --> 00:24:02.170 to have a little cottage cheese with my breakfast, 00:24:02.190 --> 00:24:06.009 right? You have on your bagel. Yeah It's pretty 00:24:06.009 --> 00:24:09.029 good Toast the bagel a little cottage cheese 00:24:09.029 --> 00:24:12.509 on top It's fine. How do you feel about this 00:24:12.509 --> 00:24:17.309 Alan? I mean I Would try it I would I don't even 00:24:17.309 --> 00:24:19.549 know if I could try it that just sounds what 00:24:19.549 --> 00:24:23.750 what blows me away is how Beyond that you would 00:24:23.750 --> 00:24:26.450 eat this Katelyn. Oh, no, that's a fine breakfast 00:24:28.019 --> 00:24:30.559 That's what puzzling me the most if you look 00:24:30.559 --> 00:24:35.180 back at yourself from three years ago Angel we's 00:24:35.180 --> 00:24:38.039 for breakfast like but it's just cottage cheese 00:24:38.039 --> 00:24:40.339 a bagel and some eggs. I don't understand what's 00:24:40.339 --> 00:24:42.480 but they're not separate You're putting the cottage 00:24:42.480 --> 00:24:45.539 cheese on the bagel and the eggs. No, they're 00:24:45.539 --> 00:24:50.240 on the side. Oh now I did have a friend Get share 00:24:50.240 --> 00:24:53.299 a tip with me about doing like a big dollop of 00:24:53.299 --> 00:24:56.200 cottage cheese in with her scrambled eggs. I've 00:24:56.200 --> 00:24:57.920 done that. And that makes them really delicious. 00:24:57.920 --> 00:25:01.460 I started doing that too, but yeah. Um, I can't, 00:25:01.480 --> 00:25:06.259 I can't tell if you are disgusted with me or 00:25:06.259 --> 00:25:12.019 proud of me. I'm not really sure either. I think 00:25:12.019 --> 00:25:15.559 you actually like it in a way. Me? Well, yeah, 00:25:15.559 --> 00:25:17.380 you like the fact that she's doing something 00:25:17.380 --> 00:25:20.529 that you don't think she would do. Maybe I mean 00:25:20.529 --> 00:25:23.150 it's been like a couple months now style bagel 00:25:23.150 --> 00:25:27.089 with flavor. This is a whole wheat bagel Just 00:25:27.089 --> 00:25:29.049 one and it's just one. I don't eat. It's not 00:25:29.049 --> 00:25:32.630 like two sides of the bagel shirt Which is actually 00:25:32.630 --> 00:25:35.529 like I feel like a normal sized bagel entire 00:25:35.529 --> 00:25:39.329 bagel from the 1950s, but yeah, I don't know 00:25:39.329 --> 00:25:42.670 I wasn't expecting this reaction from you. I 00:25:42.670 --> 00:25:45.910 don't know shocked to hear wheat in your vocabulary 00:25:49.289 --> 00:25:55.730 Holy holy I Love a white bagel from time to time, 00:25:55.829 --> 00:25:58.470 but that's like well, that's a sometimes food, 00:25:58.670 --> 00:26:00.549 you know, is it a white bagel? I mean, do you 00:26:00.549 --> 00:26:02.450 think of white bagels that what's a source for 00:26:02.450 --> 00:26:04.529 you? Well, you told me one time you told me that 00:26:04.529 --> 00:26:07.769 white bread was a sometimes food. So I'm learning 00:26:07.769 --> 00:26:12.299 I mean more higher higher more higher Honestly, 00:26:12.500 --> 00:26:14.519 I like whole wheat bagels more I don't like whole 00:26:14.519 --> 00:26:16.539 wheat bread more than white bread But I like 00:26:16.539 --> 00:26:18.960 whole wheat bagels more than white bagels. I 00:26:18.960 --> 00:26:24.940 usually tend to go for like cinnamon raisin Bagels 00:26:24.940 --> 00:26:28.559 raisin nothing. Mm -hmm. Nothing raisin. Hell, 00:26:28.940 --> 00:26:35.339 you don't do raisins Absolutely Is it cuz it 00:26:35.339 --> 00:26:37.359 used to be a grape and you just don't like that? 00:26:37.779 --> 00:26:40.410 I don't know. That's a good question What, what, 00:26:40.410 --> 00:26:44.150 what is my beef with raisins? I don't know. They're 00:26:44.150 --> 00:26:46.690 gross. Texture. I don't think I care that it 00:26:46.690 --> 00:26:49.690 used to be a grape. You know, everybody used 00:26:49.690 --> 00:26:57.210 to be something. I'm not here to judge who you 00:26:57.210 --> 00:26:59.430 were in a past life. Like I don't care about 00:26:59.430 --> 00:27:05.269 that. Oh, I still would like somebody to explain 00:27:05.269 --> 00:27:08.519 to me why the can. For raisins says that the 00:27:08.519 --> 00:27:11.880 ingredients are raisins because it's its own 00:27:11.880 --> 00:27:15.920 thing But it's a dried grape. Why does it so 00:27:15.920 --> 00:27:18.980 the ingredient should be great? But then but 00:27:18.980 --> 00:27:21.940 then we're never gonna call raisins have a name 00:27:21.940 --> 00:27:25.140 They should call it dried grape is the ingredient 00:27:25.140 --> 00:27:28.359 and then its new name is raisin. Mm -hmm. I but 00:27:28.359 --> 00:27:30.750 see I know I disagree I actually wholeheartedly 00:27:30.750 --> 00:27:33.250 disagree with you. I didn't realize how passionately 00:27:33.250 --> 00:27:36.390 I felt about this until just now. Okay, but here's 00:27:36.390 --> 00:27:39.089 my question though. Okay, so you dry a grape 00:27:39.089 --> 00:27:42.190 and it becomes a raisin. You dry a plum and becomes 00:27:42.190 --> 00:27:48.250 a prune. You dry an apricot, but it's an apricot, 00:27:48.509 --> 00:27:50.509 a dried apricot. It doesn't have a new name. 00:27:50.839 --> 00:27:58.859 You dry have to be so black and white Special 00:27:58.859 --> 00:28:01.240 to get their own name. It's okay for fruits to 00:28:01.240 --> 00:28:03.640 evolve into something else once they have undergone 00:28:03.640 --> 00:28:07.700 the drying process Called whatever they want 00:28:07.700 --> 00:28:11.079 to be called You know, why are we like who are 00:28:11.079 --> 00:28:14.000 you to say like no you were once an apricot you 00:28:14.000 --> 00:28:16.400 will always be an apricot You were once a prune. 00:28:16.400 --> 00:28:18.599 I'm just saying I'm just saying then like once 00:28:18.599 --> 00:28:22.400 we dry apple slices Why didn't they get a new 00:28:22.400 --> 00:28:24.700 name? I just feel like there's bigger issues 00:28:24.700 --> 00:28:27.180 in the world. Like people are dying. You know 00:28:27.180 --> 00:28:31.099 what I mean? Like why are we hung up on? I just 00:28:31.099 --> 00:28:32.839 don't feel like that's an accurate food label. 00:28:32.859 --> 00:28:35.400 Well, take it up with Donald Trump, I'm sure. 00:28:41.059 --> 00:28:42.920 I mean, I just, I don't, I don't understand. 00:28:43.400 --> 00:28:46.000 There's just no consistency there. Listen, I'm, 00:28:46.000 --> 00:28:48.640 I am... I feel like this should be more consistent. 00:28:48.680 --> 00:28:51.700 No, I'm completely okay with a great with a raisin 00:28:51.700 --> 00:28:55.480 label saying Raisins, I'm okay with that. I can 00:28:55.480 --> 00:28:58.619 sleep at night. I sleep fine every night knowing 00:28:58.619 --> 00:29:04.079 um It it keeps me awake at night some You know, 00:29:04.079 --> 00:29:06.240 I just feel like there's bigger shit to worry 00:29:06.240 --> 00:29:08.619 about, you know Do you know do another thing 00:29:08.619 --> 00:29:12.180 that keeps me up awake at night? Tell me Ikea 00:29:12.180 --> 00:29:16.309 okay, like Their name of their business is all 00:29:16.309 --> 00:29:19.490 capital letters. And on the side of their buildings, 00:29:19.589 --> 00:29:24.009 it says Ikea home furnishings. But the H is a 00:29:24.009 --> 00:29:29.609 capital H. The F is a lowercase F. Explain that 00:29:29.609 --> 00:29:33.930 to me. So that the H. So if it was like Ikea 00:29:33.930 --> 00:29:39.470 home furnishings, like as a sentence, then they 00:29:39.470 --> 00:29:43.740 should both be lowercase or if it's both. part 00:29:43.740 --> 00:29:47.940 of the title, then they should both be uppercase. 00:29:47.940 --> 00:29:49.380 These are the things you think about at night. 00:29:49.539 --> 00:29:51.359 Yeah, I say awake at night and like think about 00:29:51.359 --> 00:29:54.079 like, you know, I could have had a better relationship 00:29:54.079 --> 00:29:58.359 with my mom or I'm like, why did Ikea choose 00:29:58.359 --> 00:30:04.119 to have the whole the F in the home furnishings 00:30:04.119 --> 00:30:07.380 on the side? Well, it's a it's a foreign. Here's 00:30:07.380 --> 00:30:10.529 here's brand new information for It's not some 00:30:10.529 --> 00:30:13.089 people America is actually not the only country 00:30:13.089 --> 00:30:17.309 in the world. You know what I mean? Really? See 00:30:17.309 --> 00:30:19.490 look doesn't that look weird? Yeah, but this 00:30:19.490 --> 00:30:22.009 is a I know but look at it Like why would that 00:30:22.009 --> 00:30:24.109 happen? I've never noticed that yeah there you 00:30:24.109 --> 00:30:25.950 feel like there needs to be a period on the end 00:30:25.950 --> 00:30:28.410 They're either well, but then why is it? Yes 00:30:28.410 --> 00:30:33.700 either sentence or is it a title? Don't or but 00:30:33.700 --> 00:30:35.960 why would they do that? It doesn't keep me up 00:30:35.960 --> 00:30:37.660 at night and I'm never gonna think about it again 00:30:37.660 --> 00:30:40.359 Are you sure cuz now if you ever see it Ikea 00:30:40.359 --> 00:30:42.440 building you're gonna see that bother me a little 00:30:42.440 --> 00:30:45.559 bit It anyway, what's this episode about? I don't 00:30:45.559 --> 00:30:47.680 know but if somebody could explain that to me 00:30:47.680 --> 00:30:51.380 in the comments of this episode that would be 00:30:51.380 --> 00:30:57.019 ideal Okay, so it has something to say yes Alan 00:30:57.019 --> 00:31:00.579 so I see the Ikea building to To see how weird 00:31:00.579 --> 00:31:02.579 it looks. I'm still on the raisin thing. Oh, 00:31:02.579 --> 00:31:04.519 OK. Yeah. Nobody cares about it. We're going. 00:31:04.700 --> 00:31:06.019 Well, we're going back there. We're going back 00:31:06.019 --> 00:31:08.079 to the reasons. Well, I was thinking in the back 00:31:08.079 --> 00:31:11.539 of my head, maybe this is a cultural term. Raisin 00:31:11.539 --> 00:31:15.279 compared to grape. And I was right. OK. Oh, dried 00:31:15.279 --> 00:31:17.839 grapes are called raisins because the word raisin 00:31:17.839 --> 00:31:20.420 comes directly from the French word for grape 00:31:20.420 --> 00:31:25.200 with raisin raisin sec in French, meaning dried 00:31:25.200 --> 00:31:30.490 grape. Oh So once again America is not the only 00:31:30.490 --> 00:31:34.269 country in the world. Uh -huh Okay, what is it 00:31:34.269 --> 00:31:39.490 about prunes? See now we're getting answers. 00:31:39.549 --> 00:31:42.410 Okay, fine. I think this is not the only language 00:31:42.410 --> 00:31:51.970 so It's the only one I speak so It means it's 00:31:51.970 --> 00:32:00.740 what matters Okay, is there an answer then for 00:32:00.740 --> 00:32:03.859 the prunes then or no, I haven't spelled it yet 00:32:03.859 --> 00:32:11.640 hang on Okay, well we can protein We're gonna 00:32:11.640 --> 00:32:14.380 have a chugging contest or at least tech texture 00:32:14.380 --> 00:32:17.059 challenge with the protein. Yeah, we're gonna 00:32:17.059 --> 00:32:20.920 So is this strategy for making poor nutrition? 00:32:21.180 --> 00:32:23.180 Choices just default to getting your protein 00:32:23.180 --> 00:32:24.579 in first because then you won't have enough room 00:32:24.579 --> 00:32:29.299 to make bad choices Second just the extra effort. 00:32:29.299 --> 00:32:31.960 Don't worry about stress over stressing your 00:32:31.960 --> 00:32:34.660 body with high -intensity exercise Yeah, which 00:32:34.660 --> 00:32:35.960 I feel like we're kind of running out of time 00:32:35.960 --> 00:32:38.299 for episode, but I also feel like that's a very 00:32:38.299 --> 00:32:41.660 worthy Topic to dive into because I recently 00:32:41.660 --> 00:32:45.400 had an experience with being ill Yeah, being 00:32:45.400 --> 00:32:48.519 sick right and it's yeah having that like and 00:32:48.519 --> 00:32:50.119 we've talked a little bit before about like what's 00:32:50.119 --> 00:32:53.380 what Alan Do we have an answer for prunes now? 00:32:53.539 --> 00:32:55.900 Oh, you know why we don't have an answer because 00:32:55.900 --> 00:32:59.460 I've been asking Google Why are apricots called 00:32:59.460 --> 00:33:11.549 prunes? No, they gave me an answer Well, they're 00:33:11.549 --> 00:33:22.490 actually not Thank you for your thank you for 00:33:22.490 --> 00:33:28.509 your welcome we appreciate you more like those 00:33:28.509 --> 00:33:35.940 are not the same So let's talk about Doing a 00:33:35.940 --> 00:33:38.059 little bit of some something on the days where 00:33:38.059 --> 00:33:40.059 you got nothing nothing. You know what I mean? 00:33:40.140 --> 00:33:45.039 Mm -hmm cuz I feel like I Woke up last week Super 00:33:45.039 --> 00:33:48.339 sick very ill right influenza a I suspect but 00:33:48.339 --> 00:33:51.059 I don't I have doctor anxiety So I didn't go 00:33:51.059 --> 00:33:52.900 to the doctor of course my daughter was also 00:33:52.900 --> 00:33:54.519 sick. We were just so you know, we're like all 00:33:54.519 --> 00:33:58.380 shit. We're sick Wednesday did nothing Thursday. 00:33:58.380 --> 00:34:00.640 I woke up and I was like I still feel like crap. 00:34:00.980 --> 00:34:04.650 Am I lifting weights today? Absolutely not Am 00:34:04.650 --> 00:34:07.710 I running two miles, three miles? Absolutely 00:34:07.710 --> 00:34:11.809 not. But I was like, just get on the treadmill. 00:34:12.070 --> 00:34:14.789 Get some steps in, get your body. I literally 00:34:14.789 --> 00:34:17.610 rotted in bed all day Wednesday. I was like, 00:34:17.710 --> 00:34:19.489 get on the treadmill, even if you lay in bed 00:34:19.489 --> 00:34:21.789 for the rest of the day today. So I did that. 00:34:21.789 --> 00:34:24.929 I made it like, I don't know, 20 minutes. But 00:34:24.929 --> 00:34:28.210 I was like, damn, girl, you did something. Mm 00:34:28.210 --> 00:34:31.170 -hmm. See, and you felt better. Yeah, I felt 00:34:31.170 --> 00:34:34.329 like shit, but. Well. You're moving a little 00:34:34.329 --> 00:34:35.989 bit better. It was a tough, but I was yeah I 00:34:35.989 --> 00:34:37.869 know I was glad I did it because I was like that's 00:34:37.869 --> 00:34:40.170 better than what's the alternative? Right lay 00:34:40.170 --> 00:34:42.230 dead for date the day to just laying a bit get 00:34:42.230 --> 00:34:45.329 up and do something do something. I Mean the 00:34:45.329 --> 00:34:47.590 weather wasn't super ideal But if you have a 00:34:47.590 --> 00:34:49.110 day to where you're not feeling great and you 00:34:49.110 --> 00:34:51.469 can at least get outside get some sunshine Yeah, 00:34:51.469 --> 00:34:52.989 I'm fresh and I have a little bit, you know And 00:34:52.989 --> 00:34:54.570 I think everybody has those days where like you 00:34:54.570 --> 00:34:56.789 said where you just for whatever reason you didn't 00:34:56.789 --> 00:35:00.219 sleep good Right there is something you can do. 00:35:00.219 --> 00:35:02.559 Oh, you don't have to just throw your whole day 00:35:02.559 --> 00:35:05.960 away. No, that's always been like my Being getting 00:35:05.960 --> 00:35:08.420 on a treadmill for 30 minutes even walking it 00:35:08.420 --> 00:35:11.940 like three miles per hour is my like I didn't 00:35:11.940 --> 00:35:14.940 work out today, right? That's that's just become 00:35:14.940 --> 00:35:17.460 your baseline generally non -negotiable, right? 00:35:18.219 --> 00:35:22.159 Well and just having strategies a plan right 00:35:22.159 --> 00:35:24.889 to have strategies of like Realizing okay, this 00:35:24.889 --> 00:35:28.570 is still part of my plan. Yep, even if a B and 00:35:28.570 --> 00:35:30.510 C can't happen for one reason or another just 00:35:30.510 --> 00:35:34.369 knowing that you've got yep Control over the 00:35:34.369 --> 00:35:36.650 situation usually wake up at 5 a .m Right and 00:35:36.650 --> 00:35:39.170 I have a plan for like my you know where I'm 00:35:39.170 --> 00:35:40.670 not pushing myself But even the days are like 00:35:40.670 --> 00:35:43.610 for whatever reason I sleep in or yeah, whatever 00:35:43.610 --> 00:35:46.230 like it's I'm doing 30 minutes Do it's part of 00:35:46.230 --> 00:35:48.570 the plan. Yep. So anyways, I thought that that 00:35:48.570 --> 00:35:52.309 was a really great little real We can post the 00:35:52.309 --> 00:35:55.949 link To his social and even maybe try to find 00:35:55.949 --> 00:35:58.050 that episode that it came from just because I 00:35:58.050 --> 00:35:59.489 do really like his stuff He's a really great 00:35:59.489 --> 00:36:02.809 source of information Dr. Andy Galpin. Okay, 00:36:02.949 --> 00:36:07.010 he's great. So if I followed his stuff for a 00:36:07.010 --> 00:36:09.750 very long time like years he's kind of been in 00:36:09.750 --> 00:36:12.130 my like quote in their circle of people that 00:36:12.130 --> 00:36:15.530 I've Gained influence from so he's very legit. 00:36:15.610 --> 00:36:18.780 So anyways, that's it. That's all we got so That's 00:36:18.780 --> 00:36:20.659 it. That's everything. That's all the things. 00:36:20.800 --> 00:36:22.739 That's all the things for today. So there we 00:36:22.739 --> 00:36:26.980 go. Until next time. Bye. Thanks for listening. 00:36:27.079 --> 00:36:29.360 Be sure to head over to our Instagram at Nacho 00:36:29.360 --> 00:36:31.179 Fitness Coach and let us know how you feel about 00:36:31.179 --> 00:36:34.019 the topic. Do you love it or hate it? Also, don't 00:36:34.019 --> 00:36:35.739 forget to hit that subscribe or follow button 00:36:35.739 --> 00:36:37.500 wherever you're listening. And if you like our 00:36:37.500 --> 00:36:39.760 podcast, leave us a rating. See you next time. 00:36:40.699 --> 00:36:43.719 You've been listening to Euphony Innovative's 00:36:43.719 --> 00:36:44.199 Sonified.