6 - Instagram Q&A: Supplements, Alcohol, and Shift Work

0:31

i feel like any time

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we click record it gets like awkward you

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know

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i was just reading something so i didn't

0:38

even realize you're recording yet no

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that's good maybe like whenever i see a

0:42

countdown like i know one of us is gonna

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start laughing

0:46

what's up guys episode six already

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it's uh it's going pretty quick we just

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launched episode three yesterday so

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we're doing a little bit of

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bulk content prepping i guess

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it's good to work ahead you know

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getting plus we want to collect some

1:00

questions

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getting things done definitely today is

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our first q a episode where we collected

1:06

some questions from our instagram

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so if you don't know yet if you go to my

1:11

bio or christine's bio there's actually

1:13

a question box where you can submit a

1:15

question for next time if you'd like to

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come with any suggestions or questions

1:18

you know just so you know it's there

1:20

and then

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with these q a episodes we're going to

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try

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try to keep it a little bit shorter

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which we are not very good at but we'll

1:29

do our best we'll see

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see how it goes

1:33

no nutrition coach is good at keeping

1:35

things short

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no like

1:38

that's what i try to do in my instagram

1:40

stories as well it's like

1:42

someone submits submits a question

1:44

i'll try to do it within like the

1:45

60-second thing i just can't do it like

1:48

do it over and over you know

1:49

and then i end up just doing four or

1:51

something but anyway before we get into

1:53

it i just wanted to ask you for a quick

1:55

favor so obviously we just started the

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show

1:58

and one of the best ways for us to grow

1:59

the show with your help would be through

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apple and spotify rating and reviews

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right

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it takes a couple seconds so if you'd

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like to help us out just go to your

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apple or your spotify app it gives a

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five-star rating and it would definitely

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help us rank the show and possibly get a

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few more listeners

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much appreciated

2:17

much appreciated

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all right first question want to start

2:20

it off yeah so first question was is

2:24

there a difference between men and women

2:27

when it comes to nutrition

2:30

not really

2:32

it's not it's not really gender

2:34

related like

2:37

it's

2:38

person-to-person basis right

2:41

um

2:43

based on their lifestyle their habits

2:46

you know their metabolism

2:48

so the short answer to that is no

2:51

everyone is completely individualized

2:54

not gender related that's a quick quick

2:57

answer for you that's a quick answer but

2:59

it's true like

3:01

there's so much in online where it's

3:02

like the best you know

3:04

meal plan for

3:05

men whatever or for women who you know

3:08

it's like

3:10

you know you know like pcos is a good

3:12

example or

3:14

anything that's like a condition you

3:16

know they'll try to like put you on like

3:18

a special tempo or meal plan but

3:20

it's not really such thing it's all

3:22

marketing

3:23

it's all marketing

3:25

and

3:26

for example

3:28

i have

3:29

men who are eating the same as some my

3:31

women

3:33

right there are instances like that so i

3:35

have

3:37

female athletes

3:38

who are eating like 3 000 calories you

3:42

know and then some

3:44

men who are eating the same right so it

3:46

just it just depends on the person

3:48

totally and what they're doing how

3:50

active they are what their past dieting

3:52

history is look like

3:53

hormonal health

3:55

all of that

3:58

now there is a difference in terms of

4:00

testosterone and

4:02

that does play into muscle building but

4:04

then if we zoom out again it does really

4:06

come down to the same like that would be

4:09

based on muscle mass

4:11

but that's still not going to be

4:13

the actual difference from like

4:15

male to like female right so next

4:18

question

4:19

we'll try to keep it short like i said

4:21

from anya one of my previous clients so

4:23

she asked me

4:25

what supplements do i need in quotes and

4:28

what do you think about melatonin

4:30

supplementation

4:31

you don't need any supplements i'll say

4:33

that right off the bat

4:35

you don't need a single one of them some

4:36

can be beneficial some can definitely

4:38

help

4:39

i take quite a few of them a lot of my

4:42

clients do

4:43

but you don't need any supplements to

4:45

create results

4:48

once again it's going to be individual

4:49

right there are a few that i believe a

4:51

lot of people could benefit from but i

4:54

am not going to get into dosing um etc

4:57

and supplementation on this podcast

4:59

because it simply wouldn't be right

5:01

i don't even do this with my clients i

5:03

give them the information i'll tell them

5:05

and i'll give you guys a link in a sec

5:07

too but like i'll tell them like this is

5:10

what i know about it this is what it's

5:12

likely going to do

5:13

here's a website you can check to do

5:15

your own research

5:17

personally this is what i would do in

5:18

your case

5:20

but you need to make that decision for

5:21

yourself

5:23

so i wouldn't ever tell someone you need

5:25

to supplement

5:26

right

5:27

even a lot of people do also do that on

5:30

instagram on tick tock and all that

5:31

stuff and it's just simply isn't right

5:33

you know

5:35

now really quick in short a couple that

5:38

i do think you can add to this christine

5:40

but

5:41

a couple that i do think can be

5:42

beneficial for a lot of people first of

5:44

all fish oil

5:45

very seems to be very safe very well

5:48

back to our research can help you lower

5:50

triglyceride levels as tons of other

5:52

health benefits um but it's mostly known

5:55

for the anti-inflammatory effects it has

5:57

right

5:58

when we look at the modern diet

6:01

i think people always say like modern

6:02

like or standard american diet but like

6:04

in europe it's not much better here

6:07

so uh no judging here no but like when

6:10

we look at that it's very

6:11

pro-inflammatory right if we're looking

6:13

at

6:14

without making it too science-y if we're

6:16

looking at omega-3 compared to omega-6s

6:18

omega-6s would be

6:20

pro-inflammatory which we don't really

6:22

want if it adds up too much and then

6:25

omega-3s will be anti-inflammatory and

6:27

that's definitely going to be like the

6:29

the healthier version kind of thing

6:31

where do we get that

6:32

cold water fish like salmon trout etc

6:36

so first of all let me ask you

6:39

how often do you eat that per week i

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said a couple times so you probably

6:42

don't need fish oil

6:44

if you don't then maybe it's a good idea

6:46

to add some

6:48

if you're vegan you could go with like

6:50

algae oil but once again

6:52

it all depends you know as always what i

6:55

will add there too

6:57

is

6:58

with like omega-6

7:01

are are like it's inflammatory

7:03

inflammatory but the dose determines the

7:05

poison right

7:07

if you're having a good

7:09

amount or a proper amount it's totally

7:12

fine

7:13

it's the over consumption of the omega-6

7:16

that makes it inflammatory

7:19

exactly it's the ratio it's not like

7:21

just this one or that one it's kind of

7:23

like how much omega-3s are you getting

7:26

compared to your omega-6s right all

7:29

right vitamin d very important one

7:32

i don't know how far north you live but

7:33

i live pretty far north in the arctic

7:35

circle where we actually don't have any

7:37

sunlight for two months straight

7:40

which kind of sucks but it's for another

7:41

day

7:42

yeah

7:43

and then in general like it's pretty

7:44

cloudy here

7:46

vitamin d we mostly get through

7:49

sunlight so

7:51

if we don't spend a lot of time actually

7:52

being outside which these days i don't

7:55

think a whole lot of people are doing

7:56

that it can be a good idea to supplement

7:59

with vitamin d

8:01

it's going to improve immune function

8:03

it's important for bone health

8:04

well-being and a lot more

8:06

and

8:08

you can get some from your diet but it's

8:10

it's very little you know sometimes

8:12

you'll see like fortified milks and

8:13

stuff

8:14

but it's not gonna do the trick like if

8:16

you're not spending a lot of time

8:17

outside and you're getting actual

8:19

sunlight

8:20

you're very likely deficient and that

8:22

does seem to be the case for a lot of

8:23

people yeah you do want to take vitamin

8:27

d with k2 because it does help the

8:29

absorption of the vitamin d the calcium

8:33

situation there

8:36

situation yeah

8:38

i could go deep into that but keep it

8:40

short

8:41

creatine

8:42

the uh performance enhancing uh secret

8:45

now

8:47

creatine is a

8:49

very research versus safe and um

8:51

very beneficial my opinion i take it

8:53

every single day i have been for a very

8:55

long time

8:57

um

8:58

i feel like it's definitely like hyped

9:00

up quite a bit on social media still and

9:02

it has been for ages but like creatine

9:04

can help you build muscle get a little

9:06

bit more out of your workouts and can

9:07

definitely help

9:09

in particular with some more like

9:11

explosive type of training right

9:12

remember thinking weightlifting for

9:14

example

9:16

now the more studies we're getting on

9:18

creatine

9:20

the more reasons we find out we should

9:22

take it for

9:24

and there's now even some new

9:26

studies that point out some brain

9:27

benefits too so that's kind of cool

9:29

so creatine

9:31

i'd recommend that in most cases you

9:32

know

9:34

then a high quality whey isolate so

9:36

protein powders can definitely help it

9:38

shouldn't really be like your main

9:41

source right you don't just want to rely

9:43

on supplementation

9:45

but it can definitely help now there's

9:47

some

9:48

good protein powders out there that are

9:51

first of all very affordable it's very

9:53

convenient to can help you get your

9:55

proteins in

9:56

let's be honest most people aren't

9:57

eating enough protein from whole foods

10:01

and you're getting all of your amino

10:02

acids that we do need for you know

10:05

proper function

10:06

now i did say a quality whey protein or

10:09

whey isolate

10:11

because there is a lot of trash out

10:13

there

10:14

specifically speaking about like you

10:16

know the meal replacements with

10:18

a whole lot of stuff added where it's

10:20

kind of like if you look on the label

10:22

it's like

10:23

fructose is like the second uh

10:26

ingredient you know

10:27

and i looked up another one and it was

10:29

like

10:30

some bean flour type of thing like i

10:32

forgot what it was but it was crazy and

10:34

then it had like these tiny little micro

10:36

amounts of like vitamins and minerals

10:38

but

10:40

it's all marketing once again

10:42

and it's all stuff that's not really

10:43

going to do anything so if you're

10:44

looking into a protein supplement go

10:47

with a high quality whey isolate doesn't

10:50

have to be whey iso it can be casein

10:52

whatever but make sure that it doesn't

10:54

have a whole bunch of added stuff

10:56

because you're very likely just wasting

10:58

your money there that's really it for

11:00

the

11:01

supplements that i would recommend to

11:03

most people um

11:05

i'd say maybe magnesium is a good one

11:07

too i was just gonna say that

11:09

right specifically

11:11

this magnesium glycinate is my favorite

11:14

supplement

11:15

i take it every single night

11:19

most of my clients are taking it

11:22

it has

11:23

so many benefits

11:26

for our overall health

11:28

but a big one for females is uh pms

11:31

symptoms

11:33

and so

11:35

often times when a like we obviously

11:38

want to get

11:39

you know lifestyle factors in place

11:40

first

11:42

but often times when my female

11:46

clients are dealing with bad cramps

11:49

headaches you know some anxiety things

11:51

like that prior to their cycle or during

11:54

i will um recommend them take magnesium

11:57

glycinate and it can help immensely if

12:00

it helps to calm things down

12:02

it's also really beneficial for

12:05

sleep that's why i take it and i notice

12:08

a difference when i don't take it at

12:10

night

12:11

um

12:13

and i just love it i just love it i i

12:15

recommend it to almost all my clients

12:17

even my male clients who are having some

12:19

trouble sleeping

12:21

it's good for

12:22

you know muscle recovery muscle

12:24

relaxation

12:25

um

12:26

blood sugar regulation and we often see

12:31

deficiencies with magnesium when we're

12:34

super stressed

12:35

and as a

12:37

society we are super stressed so it can

12:40

almost benefit everybody

12:42

um

12:45

my favorite brand and i'm not affiliated

12:48

with them at all

12:49

is look organics because they have

12:53

and they're based out of canada

12:55

they have magnesium glycinate plus

12:57

l-theanine

12:59

and so alternating is really good for

13:01

promoting restful sleep relaxation

13:03

things like that so those two combined

13:06

are really powerful so i've tried other

13:08

magnesium glycine stock that they're bad

13:10

but i noticed a significant difference

13:12

between those and this specific

13:14

supplement so that's the one that i

13:18

typically recommend to my clients nice

13:21

i actually take a similar uh combination

13:23

but i take them separately so i also

13:25

take magnesium ricinate and then i

13:27

actually have zinc as well l-theanine as

13:29

well because they can all kind of

13:32

they just work very nicely together you

13:34

know

13:34

yeah so a little bit about what i take

13:36

to to fall asleep that being said before

13:39

i forget about melatonin uh i'll keep

13:41

this one very short

13:42

a

13:43

hormone that your body does produce

13:45

itself

13:47

supplementing

13:48

seems to be fine you know and you can

13:50

keep doing so as well i don't believe

13:53

that it actually affects your own

13:55

melatonin production however

13:58

i wouldn't start there so if you're

14:00

struggling with sleeping

14:01

i would first lock in the sleep schedule

14:04

right waking up and going to bed at the

14:06

same time every day

14:07

making your room dark and cold etc

14:11

really starting with those basics and

14:12

then maybe first magnesium and stuff

14:15

and then maybe considering like

14:16

melatonin because i do see

14:19

i mean i have personal experience with

14:20

that my girlfriend and like a client as

14:23

well

14:24

a lot of people feel like a zombie the

14:26

next day

14:27

i know there are some brands out there

14:29

which i haven't

14:30

yet experienced yet

14:32

that supposedly don't do that but in

14:34

most cases a lot of people

14:36

feel like [ __ ] the next day so then it's

14:38

like is it really worth it or you know

14:40

yeah the dose is important um

14:44

usually like they say three milligrams

14:48

is

14:49

an appropriate dose

14:52

when it does start to impact your your

14:54

own productions when you're getting like

14:56

really high

14:57

some people get into like the 10

15:01

oh yeah there's clients like there's

15:05

nurses you know there's just some

15:06

instances where it they have to go

15:09

higher because they're like shift

15:10

working and stuff um

15:13

usually three is a good area to be in

15:16

but if you but you can also work your

15:18

way up to that

15:19

versus going like zero to three because

15:22

then you could start feeling groggy the

15:24

next day so you'll might just

15:27

drop it back down a little bit maybe a

15:29

little bit less

15:30

and then increase if needed

15:33

cool

15:34

yeah i think the one we have

15:36

it has like these tiny pills and it's

15:37

like 0.5 i believe so you can kind of

15:40

bring it up

15:41

which is kind of cool

15:43

um

15:44

but still

15:46

it's fine it seems to be fine but it's

15:49

really once again it depends on those

15:50

like you said and then also there are a

15:52

lot of factors out there that influence

15:55

sleep including stress and all that so

15:57

i would still

15:59

recommend first addressing your basic

16:01

lifestyle habits

16:02

yeah now that's it for supplements um

16:05

and lastly i wanted to give you guys the

16:08

best website out there examine.com i

16:10

love that website like literally for any

16:14

micronutrient all that good stuff like

16:16

i'll go to that website to check right

16:18

every supplement

16:19

that's where i go to learn about this

16:21

stuff that's the stuff i send my clients

16:23

to

16:24

check it out once again examine.com i'll

16:26

link it in the show notes too it's like

16:28

we're not affiliate or anything but

16:30

i know that we we both use that website

16:32

a whole lot it's it's great

16:34

that's where you'll see exactly what

16:36

something does

16:37

how much

16:38

the research says you probably

16:41

might want to consider taking i have to

16:43

be very careful saying that

16:45

and

16:46

it also breaks down the actual research

16:48

studies it's very cool so i definitely

16:50

suggest checking that out

16:52

all right next one

16:54

i work shift work and i'm struggling

16:56

with quality sleep suggestions slash

16:59

help

17:01

okay so this can look different

17:04

um

17:06

schedule wise for different people

17:08

depending on what they're doing

17:10

obviously

17:12

um

17:13

if you work out

17:15

i suggest

17:19

not working out right after your shift

17:22

so getting down your shift getting into

17:24

your sleep and then working out if that

17:27

works for you

17:28

just because

17:30

when you out increases cortisol and then

17:32

that can keep you up

17:34

right so it's

17:37

more than likely better for you to work

17:40

out after you get up

17:42

from your sleep after your shift

17:44

um

17:45

different things you can implement is

17:48

because like if you're going to sleep

17:51

when it's daylight out

17:53

you want to

17:54

make sure your room is really dark

17:57

um

17:58

so black blinds but something that i do

18:01

i do it every single night but i

18:03

implement with clients is a sleep mask

18:06

because it bla it really blacks

18:08

everything out so it can help a lot

18:11

um

18:12

[Music]

18:13

the supplementation can help right so

18:17

magnesium glycinate

18:18

um potentially melatonin like i'm not

18:21

telling you to take these things but

18:23

they can potentially help i'll leave

18:25

that up to you

18:27

um

18:28

and then sometimes like if you live in a

18:30

noisy area

18:32

trying to if you have like a noise

18:34

machine or something like that or if

18:36

there's like traffic like the white

18:38

noise can help with that

18:40

um

18:41

but it's it's figuring out a schedule

18:44

so there's trial and error that comes

18:47

with this

18:48

right so you want to try and keep a

18:50

consistent the most consistent schedule

18:53

that you can so have these

18:56

non-negotiables of like i'm going to be

18:58

in bed by this time like shut your

19:00

electronics off because that's going to

19:02

just keep you up

19:03

um

19:04

get into your bed you know try and get

19:06

to sleep and doing that consistently um

19:10

is really important

19:12

like just trying to keep things as

19:14

consistent as possible

19:16

with an inconsistent schedule

19:19

it's difficult um

19:21

where i live too we have a big hospital

19:23

there's a lot of nurses

19:24

a lot of nurse clients um

19:27

i have someone who does

19:29

constant shift works right yeah but he's

19:31

always on different shifts

19:33

and it's been very difficult to really

19:35

create one kind of

19:37

schedule for and follow but we're just

19:39

doing our best right we're working with

19:40

what we have right still been building

19:42

muscle and losing body fat he looks

19:44

pretty shredded right now actually

19:46

but it really comes down to trying to

19:48

decide your meal structure and still

19:51

trying to at least hit your meals

19:53

roughly around the same time it's going

19:55

to be difficult

19:56

but yeah if you can somewhat stick to a

19:59

frequent like feeding schedule that's

20:01

going to help massively too

20:03

yeah i just built out one for one of my

20:05

clients and

20:07

it's like okay let's try this and see if

20:09

it works if it doesn't we have to adjust

20:11

right you have to just like i said

20:13

there's trial and error

20:15

that goes with that and then once you

20:18

find something really sticking to it

20:21

totally

20:23

cool next question

20:25

from at a real sea bass

20:28

we'd love to hear more about alcohol and

20:30

diet

20:31

now this could really be a full episode

20:32

but we'll keep it short

20:34

[Music]

20:35

so

20:37

people are going to think i'm biased

20:38

here because i don't drink but

20:40

no i drink sometimes very rarely once in

20:44

a while which is totally cool i'm uh i'm

20:46

all for it i don't drink personally but

20:48

i'm all for you know people having a

20:50

drink if you're not then so first of all

20:52

first the bad news right then the good

20:54

news

20:55

so

20:56

drinking alcohol does have

20:58

some negative effects it does slow down

21:00

the metabolism quite a bit alcohol gives

21:02

you seven calories per gram but

21:05

it doesn't really keep you full right it

21:07

gives you quite a bit it does have a

21:09

high thermic effect so you do burn a lot

21:10

of calories you know digesting it

21:13

but it's not really uh much more than

21:16

just that right it's empty calories

21:19

once again i'm not trying to like

21:20

demonize alcohol here but that is how it

21:23

is no

21:24

does seem to influence your

21:26

decision-making right especially once

21:29

you get drunk you know food choices are

21:31

kind of like less important

21:33

and um

21:34

it's going to be very difficult

21:35

especially when you're in the deficit

21:37

right to kind of stick to it then

21:39

now it also negatively impacts

21:42

sleep

21:43

also muscle building etc

21:46

so that's my list of downsides right

21:49

because alcohol is a toxin it's

21:50

basically poison to the body and a good

21:52

analogy for this is a traffic accident

21:55

where

21:56

police comes in we have to stop traffic

21:58

like hang on like we first have to get

22:00

rid of this alcohol basically before the

22:03

traffic aka like the other important

22:05

processes like fat burning muscle

22:08

building etc

22:09

can actually continue

22:11

so think about that right

22:13

once alcohol enters the body it becomes

22:15

the priority to get rid of it asap

22:18

and then it'll pick up the rest

22:21

and that metabolic slowdown by the way

22:23

takes quite a while

22:24

but okay

22:25

that's all the downsides

22:27

something that's very important that we

22:29

have to mention as well

22:31

is that alcohol

22:32

gives you a good time right if people

22:34

enjoy having a drink whether that's

22:36

going to a party or just having a glass

22:38

of wine with a partner or going out for

22:40

dinner

22:41

that's maybe one way you really like to

22:43

de-stress

22:45

and that's super important especially

22:47

these days like you said everyone's

22:48

stress out of their mind so

22:51

so i always suggest if you really enjoy

22:53

that keep it in you know sure there are

22:56

some downsides

22:57

but the solution is moderation

23:00

yeah there's a difference between it

23:02

being a stress reliever and having 10

23:04

drinks versus being a stress reliever

23:06

and having one to two

23:09

definitely right like at that point it's

23:11

not a stress reliever yeah there needs

23:13

to be some other form of

23:15

of stress management there alcohol

23:18

inhibits

23:19

your judgment

23:21

which is going to affect your decision

23:23

making so typically

23:25

we don't make the best choices when we

23:27

are

23:28

drinking alcohol

23:29

uh

23:30

specifically with food because it

23:33

increases our appetite now we're all

23:35

buzzied up

23:37

and we're like i want everything

23:40

i want this and that like that's me i

23:42

get the munchies for sure so i have to

23:44

be like really careful if i

23:47

drink

23:48

because it can easily even if you're not

23:51

dieting but

23:52

more so when you are dieting

23:55

it can easily throw you out of a deficit

23:57

and now it's gonna hinder your

24:00

your progress and stall it out um

24:04

i drank

24:06

last weekend so i had five drinks

24:10

over the course of like six hours

24:13

and

24:14

i remember thinking to myself like

24:16

the next day i'm like this is this is

24:19

why alcohol sucks

24:21

i was lazy

24:22

i

24:23

didn't want to move my activity was way

24:25

less if i would have been feeling good i

24:28

would have been you know out on my walks

24:30

but my movement now is down my

24:31

activity's down i don't want a meal prep

24:35

i want to just go get takeout

24:39

like that's a problem

24:41

right so if we're having alcohol

24:44

frequently and we're feeling like this

24:46

frequently that's totally gonna impact

24:48

our health as a whole

24:50

um

24:52

and specifically if you are in a fat

24:54

loss phase again it's gonna it's gonna

24:56

stall that out

24:58

um

24:59

and then it has a direct impact on our

25:02

hormones so with decreasing testosterone

25:06

increasing to stop or increasing

25:08

estrogen

25:09

you know it's stressful for us so it's

25:11

gonna increase cortisol more or less

25:13

it's inflammatory

25:15

um so if you're d even if you're not

25:17

dealing with hormone issues it's gonna

25:20

affect that or can affect that if you

25:22

are it's like fuel to the fire

25:25

um

25:27

and got health issues same oh yeah

25:29

i mean the list goes wrong

25:31

you really have to wait out if you're

25:33

dealing with these things

25:35

is alcohol

25:37

really

25:38

appropriate for you probably not

25:41

probably not right

25:42

i i kept my list short-ish you know

25:46

because i don't necessarily want to

25:48

sound like anti-alcohol because i'm not

25:51

once again

25:52

but like

25:53

there's a lot of downsides you know

25:55

i'm not anti-alcohol because i drink

25:58

you know once in a while but like

26:00

i had

26:02

clients i think i talked about this on

26:04

one of the other podcasts like

26:07

they didn't track their alcohol you

26:10

showed me that on the you

26:12

asked

26:13

yeah and i posted it actually on my

26:14

instagram story

26:16

and i asked you know how much alcohol

26:19

did you have because she was taking a

26:20

day off of tracking but she had alcohol

26:23

so i'm like so how much alcohol did you

26:25

have

26:27

and she listed it out and it ended up

26:29

being about a thousand calories just in

26:32

alcohol and actually it was more than

26:35

that because i had logged just her shots

26:38

of the t of the tequila or vodka or

26:41

whatever she had

26:42

and uh she actually had that with

26:45

like they were like in a juice or

26:47

something like that so there was more

26:49

calories on top of that so just alone

26:51

like a night out of drinking can be

26:54

frick

26:55

1200 1500 calories more than that now

26:58

you're adding the food you had before

27:00

now you're adding the munchies and

27:03

the food you're eating after you're all

27:05

buzzed up

27:08

it's kind of a recipe for disaster

27:10

yeah it kinda is you know i hate to say

27:13

it but i'm not gonna sugarcoat it really

27:16

and we won't and uh

27:18

you know we're always honest with it

27:20

with this stuff you know and

27:22

which is important because at the end of

27:24

the day it is your decision you know

27:25

like what do you want to do like

27:27

do you really want to get as jacked as

27:28

possible do you want to perform at the

27:30

highest level

27:32

or is that stuff less important like it

27:34

all

27:35

you know matters for how much you should

27:37

be drinking if not any at all you know

27:40

because

27:41

you know depending like for example say

27:43

you'd be still competing

27:45

but you also want to get drunk every

27:47

weekend

27:48

i would have to tell you like hey maybe

27:50

not a good idea maybe let's just stop

27:51

doing that all together because this is

27:53

not adding up you know

27:55

and that's why we just have to be

27:56

realistic

27:57

and um

27:58

and be okay with that too you know you

28:00

can't have it all all the time at least

28:02

you know right

28:04

right thank you guys thanks for

28:05

listening so if you want to submit a

28:07

question for our next q a episode

28:09

whenever that's going to be

28:11

you can go to christine's instagram or

28:12

mine

28:13

go to the link in our bio and it's going

28:15

to show a question box you might have to

28:17

scroll down but you can put your name

28:19

which is optional and you can put a

28:21

question down there and we'll keep that

28:22

in consideration for our next q a