Johan Vesters: 0:44

Hey, what's up? Welcome back guys, Episode 30. Today I was gonna say 13 Shit. That's a milestone for us. That's good. Yeah. 30 episodes in.

Kristine Andali: 0:55

That's only about leaving or real consistent.

Johan Vesters: 0:57

Yeah, it's been good. We've been weekly since we started. So let's keep that up. We only have 5 million episodes to go to catch up with Cody. Jesus Christ. He's like, Yo, I gotta I gotta go studio coming. We'll do like three episodes a week or something. I would go should. Wow. That's impressive. But welcome back.

Kristine Andali: 1:19

He's pulling back on coaching. Right. So he's taking some stuff. Yeah,

Johan Vesters: 1:23

yeah. Got the new setup and actually sitting down from once, which is kind of nice. My feet began to hurt so we can see

Kristine Andali: 1:31

his nice flow of

Johan Vesters: 1:36

people watching. Good to see you again. I missed you last week.

Kristine Andali: 1:42

I know. I'm honestly so upset. I had to miss that episode, because I love talking to Cody.

Johan Vesters: 1:48

But we'll do it. We'll do it again. Because I think we both have more or less stuff we could talk about. And yeah, it would be cool to have you obviously. So let's definitely get him back on the show. Totally. So today's another q&a episode. But first for the new listeners that we have, because we do get new listeners as well. I also want to point out that our podcast is brought to you by Odyssey coaching systems and K training and nutrition. For coaches. This podcast is specifically to help you answer your questions, teach you about nutrition training, etc. But just so you know, if you need more personal help, we are there. This is what we do. We are taking on new people. So just putting it out there, you will always be able to find the links in the show notes. First, before we get into the episodes. Let's do some personal updates receive ladies first?

Kristine Andali: 2:40

Yeah, I feel like I have so much going on right now. But it's like all really good stuff. I I just feel like I'm having so much like growth in my business. And just being very productive. Which honestly feels so good. Because when I'm not productive. It almost like gives me anxiety. I don't know if you're like that. But it's I saw this post the other day, it's like productive productivity kills anxiety. It's so true. Anyways, I'm doing a lot in the business right now. And so where do I start? I know I've talked about being in mentorship, the mentorship, so I'm working I'm in one mentorship with Casey Jo, which is more on the business. So like building my business there. And then I'm in a mentorship more so in the business. So like complicated, complex client cases, you know, people dealing with like PCOS, Hashimotos, weight loss, resistance, things like that. It's been really, really good. I'm learning a lot. And I just, I'm so interested in those types of topics, like just hormone related, like autoimmune stuff, because I deal with that. So I'm, like, just very interested in it, and I love learning about it. And then on the actual, like business side of things, I am building a course. Currently, for my clients, I'm not 100% sure when it's going to be out, I'm not like, I kind of have a deadline like end of March. But I want it to be good. And I'm not the one that's just gonna like rush through things and, and make it crap. So doing that, which I'm really excited about just bringing more value to clients that way. And then I also locked in a guest speaker because I want to start bringing more value that way, just in terms of like bringing people on that are smarter than me, you know, and like specialize in different areas and stuff that like my clients can benefit from. So I'm really, really excited about that the first one we're having on, she actually specializes in hormone and gut health. And so I'm going to be she's actually from where I live. It was crazy. Like I put this thing out about, you know, potentially having guest speakers on on my Instagram. She reached out. And she's like, I know you through mutual friends. And I'm like, seriously, like, Where? Where are you from? And she's like Clarkston. I'm like, okay, so we met for coffee. And yeah, so I'm gonna be like integrating her into my business as well. So good stuff there. And then in terms of K trading, that's just kind of doing its thing. Got the two programs in there. People are loving it. And that's that's pretty much it on my new app. Yeah, I got a put it on a new platform. It's just way more user friendly, straightforward. I heard it, it's the other one was just it was good, but it was like kind of complicated and like that can be a make or break for people, honestly. So I am on this new this new platform and I'm really liking it. So are the people

Johan Vesters: 6:00

love it? That's great. Cool. I'm doing good too. Yeah, we're feeling good. Two days ago, the sun showed up again. So,

Kristine Andali: 6:11

same here, it's been I mean, it's not as bad as you. Finally, we have some sun

Johan Vesters: 6:18

for sure. It's It's honestly, it's, it's amazing. It's it's weird, too, because obviously, just generally, like we're right, like people kind of struggle during winter times, you know? Ready? Yep. But we we don't have any sunlight for well, it stays below the horizon for two months. But then the weather's usually shit. So it's been longer than two months now. And the sun finally showed up yesterday. Was it two days?

Kristine Andali: 6:47

I cannot imagine. Like, I feel I Signet. I feel significantly different. When it's like gray and gloomy and just cold. And then you have days like this, like the past few days, the sun has been out and it's like, my energy's up my moods up. And I'm like, I just can't imagine not having the sun at all or even light like no light. It's

Johan Vesters: 7:13

so so that's the thing. So you know how like the Twilight, you get like, just before sunrise where it's kind of like dark blue kinda like that. We do have that it gets a little lighter, too. Which obviously, depending on where in polar night you're at, but in the middle, like December, you know, it's bad.

Kristine Andali: 7:32

So how long does that last?

Johan Vesters: 7:34

Well, it goes below the horizon. end of November, and then it comes back like the last week of January. Oh, it'll be above the horizon.

Kristine Andali: 7:43

I guess who months?

Johan Vesters: 7:45

Yeah, it's hard, honestly. Like,

Kristine Andali: 7:46

I would be out of there. I really?

Johan Vesters: 7:53

Yeah. No, because I honestly, I love it in Norway. You know, I mean,

Kristine Andali: 7:57

it's so beautiful there. Yeah,

Johan Vesters: 7:59

I traveled here five years ago with a friend to see the northern lights, and then just got hooked. You know, I was very much into photography, which is still a hobby of mine, which I don't really talk about that much.

Kristine Andali: 8:11

But I'm good at it. But like,

Johan Vesters: 8:15

I traveled here, I moved here like five weeks later, to work as a guide, you know, and then I stayed. But that's the one thing I don't like. Now, we'll say it's been better. And it wasn't that bad. Because basically, I mean, this is also when I was working with Cody and I mentioned like, hey, this time of year is a bit rough, usually. But he's had as well because you know, as well, like the power of your your mind is huge. And he's like, Well, that might be true, but you can also decide to not let it affect you that much. Which basically what I did, and I told myself I journaled on the NSW and I will say it was better. I'm not gonna lie, like it's still affects me, you know? And energy usually sucks.

Kristine Andali: 8:59

Like, I feel like physiologically, it's something that you can't totally let not affect you. It just will.

Johan Vesters: 9:05

I swear. Like you have lunch and you want to go to bed. Because you feel you feel like it's 11pm or something, you know, that's easy. So yeah, I mean, like you said, like, it's pretty much dark all the time, like in the middle of polar night, and we get a little bit of blue light in the morning. But when it's cloudy when it's snowing, forget, you know, like,

Kristine Andali: 9:28

yeah, it's rough.

Johan Vesters: 9:31

That being said, it's it's a good time, you know, to, to see the sun, the weather's great, and it puts me in amazing mood, honestly. Yeah, good training as well. I've been reverse dieting for a long time now. Basically, I mean, I pass my expected maintenance already. But I'm just continuing to add 10 grams of carbs every week. Just to see how much I can crank it up, get the most out of training. I'm still super lean compared to the end of my cut almost the same I would say same spot. Or at least very close to nice and feels good. Yeah, also just finished the contest in our Facebook community, which has been great was not a public thing. But we just did it behind closed doors is a bunch of people. We had our steps we you know, we tracked we I actually made it so that everyone at every level could join. So we did calories and protein macros or just like a meal, like a plate method, you know, and it was super cool. Just to do something together and tonight we're actually announcing the winners. We're giving away over in dollars it's about over 400 bucks in prizes so it's it's cool to do some fitness shit and it makes them Any longer way to either. Awesome, that's great. But of course get the health benefits. That's why we actually do it. That being said, let's actually get into the episode, starting with our first question.

Kristine Andali: 11:28

Okay, so question from Cory. What are some food items, food habits or anything related that is commonly regarded as healthy, but are actually not? Okay, so we had here so I actually kind of talked about this recently on my Instagram about my Gluten post. Did you see that? Yeah, yeah. So something that is more so like Mark, good marketing, right? Where like, people think food products are like healthier because of a label. And that's not necessarily true here. So they automatically think that like, something gluten free is healthier than something with gluten. And that's not true. Like sometimes, like some instances, yes, a product might be like, higher quality. But what I talked about is like, say, say you can have say you can have gluten, the gluten free pizza option isn't going to be healthier for you. Okay, so that's not a healthier alternative. But if you can't have gluten, then yes, it is going to be a healthier alternative. Because in reality of like, how it's going to make you feel the effects it's going to have on your body. It would be a healthier option for someone like that, like for myself. Or like I can't have rose. Sorry, my dog is like bawling her eyes out. Oh, my gosh, hold on one second. Okay. Sorry.

Johan Vesters: 13:08

cameras following you to be back in a sec. There we go.

Kristine Andali: 13:18

Did it follow me? Yeah. Yeah, like Absolutely. To like a Walidah. Oh, okay. So sorry, my dog was crying. Um, so yeah, in that sense, it's not like something gluten free isn't necessarily going to be healthier for you. Right. So these are like misconceptions, for sure. Or like, even like sugar free or like, low fat, right, like, things like that. And I think that kind of, we have, we have here where like we're talking about, like, I think that kind of falls into the labeling of like, good and bad food too. Right? And more so just looking at it as like, nutrient dense or less nutrient dense. So like, people think like, what fruit like, what are some food items that is coming? Gardeners healthy? So like, we think what can we say like vegetables are like really healthy? Right? We are really healthy. And then like, say like, chips are like really unhealthy? Technically. They're just more or less nutrient dense. Right. So again, just those labels, right? We think those can, you know, kind of get mixed up. Yeah. And what did you want to add,

Johan Vesters: 14:40

though, was I was thinking like, it's even with like brown rice, for example. And white rice, you know? Yes. So honestly, in my experience with a lot of clients, like the white rice is actually kind of like the better option, if we're looking at that gestion those kinds of things, you know. So that's one like brown rice versus whites, like the bulk rates or wild rice, you know, like have whichever one you like, and then you're good kind of thing. And if you're like looking at like cranking up your carbohydrate intake, maybe maybe some digestive issues, I like a cream of rice or like just a white rice because it's easy to digest. You know, so it's again, it's context it depends on the person

Kristine Andali: 15:25

I'm trying to see like he said commonly regarded as healthy but are actually not,

Johan Vesters: 15:30

I think, I think we can even take a sudden nutrition but before I do one one thing that I'm thinking about too, I got a comment on Sundays we've been doing hamburgers which has been awesome first of all, and someone commented like on it's a hike, you know, what was it again like a heavy calorie meal or something? And which you like of course it is higher in calories, but I looked it up but I tracked it and everything. And I was like well the burgers we got dirt as you know beef and not a lot of added stuff. So you got there's that that's basically a minimally processed food, you know? Well it is Buddy, you know, then we have sweet potato fries. That was literally like sweet potato like olive oil and air fryer. And then of course, we had the burger bun. But like even that, like, I'd say, people would almost assume Okay, hamburger that's unhealthy. But if you make the stuff yourself, it's actually not too bad either. Yeah, yeah, it's more calories, but you can plan for that, you know?

Kristine Andali: 16:35

And again, it's, it's how much we're having. Yeah, right? It's the overconsumption, that becomes the issue. Like, I'm always bringing it back to Alright, like I said, this is, again, a post on like, if we're having a diet that's, you know, high in an unprocessed foods and nutrient dense foods and etc, etc, there is room for these, these highly processed things. Right? Again, it's like, as long as you're not dominating the diet, it's alright. It makes things sustainable and realistic. Um, I think that's, that's where I my head goes with this question is, is the labeling for sure foods

Johan Vesters: 17:23

are things that too, as well as certain habits, and I wrote this one down, so eating clean all the time, in small portions, the classic kind of like, you know, I eat well, I can lose weight, because shared during the week are super strict and, and we can calm them, you fucking hate life, and we overeat. But that's

Kristine Andali: 17:41

either. I mean, I, I've put this past week prime example of that with a client. So

Johan Vesters: 17:49

that's one, I think, too, if we're thinking outside of nutrition, maybe something like, you know, ice baths, and, and those type of things, you know, I feel like, Sure, they can be great. And I love you know, cold water, you know, trips and stuff. And I'm a big fan of that, actually. And I think for a lot of people, it can be good from like, a mental standpoint. But I also see people getting too much into kind of like the Joe Rogan stuff they see, you know, and they'd have to try everything out. And then it's kind of like, well, cool, but you're also sleeping fucking five hours. It's actually

Kristine Andali: 18:27

posted this morning.

Johan Vesters: 18:31

I just shared within my group, I was like, Holy shit, this is great. But you don't want to like a lot of people make that mistake. It's like, that's why I posted it. And as funny as a video is like, that's what people do.

Kristine Andali: 18:44

So so this guy, I forget his name. He's so funny. But he's basically going, I watched Joe Rogan, and I want to try this intermittent fasting thing, and I'm on day three, and it's, I'm in shambles. He's like, this is the third takeout I've gotten. This is like, if you're hungry, do not intermittent fast. It will be a disaster. Right? So like, Okay, we think intermittent fasting is healthy. It depends on the person. Right? Like

Johan Vesters: 19:19

that just started video, like five minutes before we went live. So you watch

Kristine Andali: 19:24

it like four times this morning, because it was so funny. Oh my gosh,

Johan Vesters: 19:32

I'll keep I'll keep saying it until I'm blue in the face. But guys, like it's usually the basic shit that really helps and all the fancy stuff out there. Just don't run. Just run with it. You know? Like, don't don't just say, Okay, watch the video. I listened to a podcast, even with our stuff, honestly, like, even with our stuff. Don't go Hey, I heard this on the podcast when we try this right away. Because this must also apply to me. Yeah.

Kristine Andali: 20:05

So how not to die or that guy? Have you watched any of his other stuff? No, but you gotta it's so funny. Oh my gosh.

Johan Vesters: 20:19

You know what? Let me add another one here, dude. I know you started laughing like it's really hard to say. Hi.

Kristine Andali: 20:34

I'll try to continue on a series though. We're gonna have to cut this out. Like you guys are.

Johan Vesters: 20:41

I think what is often considered good or healthy training six, seven times a week. Often. I think I think that's a big one. And I just talked to someone. I don't know an hour ago. I sent him a quick email. I was like, Hey, I looked into a program that is suggested. I was like, You know what? That looks good. Let's look at this. And then it said, you know, this is the exact program that you know whatever NFL veteran at 8% body fat and this many pounds In blah, blah, blah did a cricket Okay, that's cool, right? And I looked into into the program had like a sample week and I was like, You know what actually looks pretty decent. You know, I'm not gonna say like not do it but it's six times a week. Now let's look at your current lifestyle. We're looking at shiftwork we're looking at not getting enough sleep, a high stress job. There's a big difference there, you know, wholeheartedly, and I think that is a big one, you know, like, kind of running with someone's program, because this dude who has jacked, who looks strong, etc, that that, you know, and then kind of like not taking that into your lifestyle and looking at Hey, okay. Is this actually a good move for me? You know? Or should I actually do less? And a lot of times, I'll try to recommend people four times a week, maybe even three, if they're very stressed, you know? I'd say like four to five for most people, but still like, six, nine out of 10 people

Kristine Andali: 22:09

that it's a watch point, because this this is that's very, very common that kind of we talked about that with Ray a little bit. But yeah, totally, like just like, training really hard every single day, not, it's not the answer. And then taking into the lifestyle factors, that's number one, like everyone's going to their healthy place is going to be different, just depending on you know, where they're at what things look like. So. All right, second question.

Johan Vesters: 22:41

Yeah. Cool. So from Carmen Lucille. So I'll break this down into three, three points, basically. So she said, I'm really interested in the hormonal aspects of nutrition and training and how it affects our long term health. Second, also nutrition or sorry, also nutrient deficiency and supplements, not workout supplements, specifically, just for overall health and longevity. And then third, I'm also nine months pregnant. So I'd love to hear in full but nutrition while nursing. I know that it might not be your area of expertise, which is not correct. But no one that I have found talks about it. Okay, cool. So we're gonna unpack this. Right. So we'll start with one. So the question of hormonal aspects of nutrition and training and how it affects our long term health. There are simply there's like too many different hormones to kind of like, say, hormones, you know, do this or that, you know, neither of them are good or bad that we have every single hormone for a purpose. Right, first of all,

Kristine Andali: 23:50

very loaded question. For sure. Yeah. is like extremely complex. Yeah.

Johan Vesters: 23:57

So So we basically can't answer this question, honestly. But like, in reality, there's your hormones, there's a bunch of different ones of them, they can be too high, or they can be too low, and neither is usually a good thing. And it's also about the ratio, right? If we're looking at estrogen and progesterone, like, it's not that either one of them is good or bad. We need to look at the context once again, right? What phase are we in? How hard how high? Are they compared to the other? How low etc, you know, cortisol to, like, so bad? That we need? Yeah,

Kristine Andali: 24:31

yeah. And like, in because I'm trying to, like, read this question a little bit more. So I'm really interested in the hormonal aspects of nutrition and training. So, in that, from that standpoint, so like, your hormones are impacted by both, okay. Training, they can definitely affect training good and bad. Right. So like, when it comes to training, like, if we're under fueling or overtraining, again, this can it can go either way, it can be both, we're gonna see negative effects on hormones, and that is going to then impact your training, right? So your your performance, your recovery, you know, your lifting, you could end up getting weaker, you could get slower. We could see menstrual cycle going wonky, and then now we're messing with like, you know, bone and tendon health. You know, way more risk of injury when we are messing when we're training. The training just isn't ideal, or like in the right place, right? So under feel like overtraining. And then it kinda is the same with nutrition. So like, our food choices definitely affect our Hormonal Health, in terms of like, quality of food, and nutrients and things like that, like directly play into thyroid health. And then again, it's kind of same thing where like, if we're under eating like chronically under eating, we're gonna see deregulations in hormones. If we're overeating, same type of thing. Like if, like for our male, for example, if if a male has like a lot of body fat, we can see that testosterone. Testosterone is going to be a little bit lower, and I don't know that little could just be could be very low, it just depends on the person. And then we can see higher estrogen and man, which we don't, I mean, we don't want that. And then again, it can come to like, if we're under fueling for females, like we can lose your cycle. If we're, if we have the proper dose of proper food, the quality of the food quantity of the food, and we're training at the proper dose for us, you know, that specific person, hormones are probably going to be in their the best place there. And then obviously, like managing stress, right? Like what lifestyles looking like because like, now you can go into like, okay, sleeps gonna affect your hormones. And then, I mean, everything is intertwined. So like, it can go in so many different directions, just depending on like, what we're looking at, right with that certain person. How it affects our long term health. I mean, it'll it'll affect everything, what we're doing our health, just in general, our brain health. Frick, just everything our hormones are hormones, are they they play massively? And how we feel in you know, how we, if we build muscle if we lose muscle? Yeah, I mean, it should always be a priority to be optimizing our Hormonal Health, and that comes from nutrition and training and sleep. And, you know, stress management, all of that. So, yeah, this is my long winded answer.

Johan Vesters: 28:17

It's great. Yeah, that's awesome. Yeah. So that's, that's basically that part of the question. On going on to the next also, nutrient deficiency and, and supplements, not workout supplements, specifically, just for overall health and longevity. So even this one ties back to a lot of the same nutrition changes, at least, maybe even stress, by the way, impact, nutrient, like absorption and stuff, but looking into supplements for health. So I would always first start with food, because I feel like this is a common one. And I just have someone who on boarded. Last week, actually, by bunch of stuff we get to work on. And she's basically Hey, should I be taking this, ah, should we be doing this, you know, I have the multivitamin, fish oil and all that good stuff, and actually do want to get into specific supplementation with her. But here's the thing, you know, things like sleep need to be taken care of things like, you know, her overall just structure with nutrition, you know, food choices, all that. So we need to still start with those basics first. So what I like to do is looking at food, or if there's a specific condition, maybe already start with some supplements right off the bat, but try to get like the biggest rocks moved first, you know. So that's taken care of. We can also use chronometer, which we both use with our clients. If you use that common foods database, you're gonna get all the nutrients, like all the micronutrients even, and you'll even see how much you're getting. You know, it's not always like, you'll see like a confidence score as well. If it says, I don't know, like, 80% confidence score 90, like, that's great, you know, but it's going to depend on how much label stuff you track. Really. I will add that they recently I think this or last week, they updated their database. Now even a lot of label stuff also has to micronutrient values, which is super cool, by the way. But that's also one way to do it. If you look into your nutrition report in chronometer and you see hey, you know, I'm basically never eating iron. Okay, maybe introduce some iron rich foods, you know. But then again, also in terms of deficiencies. I would first start with looking at are we getting it? And we're looking to chronometer and then can we get a blood test if we really need to? You know, if I know

Kristine Andali: 30:44

these reason, like what would be the reasons for the deficiencies? Yeah, right, because

Johan Vesters: 30:51

that doesn't even have to be a food intake issue as well. Right?

Kristine Andali: 30:55

Like stress, stress alone can cause deficiencies like stress is a one big deficiency we see with a lot of stresses magnesium. So like just like attacking like I have a post I haven't posted yet, but it basically it's saying no, so supplement is going to fix your problems if you know your sleep, your nutrition, your movement, and all of that isn't being addressed first, those have to be addressed first. Unless, okay, I mean, they always have to be being addressed first period with every single person. But if there is more complex issues happening, then for sure I'm going to, you know, incorporate some supplementation based off that person in their in their symptoms. So like someone with PCOS, you know, if they, if they're dealing with like acne and hair growth, like Saw Palmetto is going to help, you know a lot with that. So I know that but I still like to test. Right, I still like to test to make sure I'm just and, you know, testing gives us an idea, but we're still, we're still treating based off the symptoms in the person, right? We're not just going by based off the labs. But, you know, in terms of like, she's asking nutrient deficiencies in supplements. You know, we've talked about this before, but like, I would say some basic ones are like magnesium, or you know, B twelves. Or sorry, B complex, just like the B vitamins. Vitamin D, Vitamin D. Yep, is a big one you want you definitely want to take vitamin D with K though to make sure it's vitamin D and K three. And oh, yeah. What was the other one I was gonna say?

Johan Vesters: 32:50

Like creatine like zinc,

Kristine Andali: 32:51

zinc too. I mean, those can be can be helpful. But again, if like, you're not sleeping, and like you're really stressed, and like you're eating high, a bunch of highly processed foods, and you're not getting in, you know, your micronutrients, or like, you're drinking a lot of alcohol, like these things need to be addressed first, because you're just basically wasting your money.

Johan Vesters: 33:17

Yeah, for sure. I think even here, though, it just depends on the person. Because what I will say like, sometimes, I will say like, Hey, there's definitely bigger stuff we're going to take care of. But we might as well create a little bit of, you know, get get things a little bit better by actually supplementing. But I will still stick to like the very basic ones like, I don't know, get like a magnesium for sleep. I'm really big on that one, you know? Or even just fish oil at the beginning or some of the basics. You'd be surprised how many people here where I live, where we have no sunlight for long time. Do not take vitamin D at all. Right? I mean, we don't need the blood test to confirm a deficiency. Right? Right. Right. So it's like it now you should be taking this and we need higher doses here. So

Kristine Andali: 34:08

Yep. Cool. And the last question like pregnancy, she mentioned, I'd love to hear more about nutrition, well, nursing. So from a nutritional standpoint, like, you need more calories. So I mean, there's a general recommendation of like, 500 more calories, basically, could even be higher than that, you know, post or during, you know, nursing, cuz if you are under eating, you know, you can run the risk of losing that supply, even if you're just pumping. So making sure like you're getting enough food and I mean, I have like two I have one postpartum one pregnant. On my roster right now. Like, it's tough. It's a really tough thing. Honestly, they're just so busy, like, Nursing is a full time job, it is freaking crazy. But you know, if we can get if you can't, you know, some thing that I do with my clients is like, if they don't have the time to like prep meals and stuff and whatnot, you know, is it feasible to like get something like pre made or like, you know, opting for more calorically dense food that you can like, grab like healthier options, just to make sure those calories are high, higher, and you're eating enough for you for baby, but also for you to write. I mean, you want to you want to you're already kind of sleep deprived and stuff going on. So you know if we can get enough calories and it's only going to help you feel a little bit better to write. And then in terms of I'm not going to touch on supplementation there. Just because it's, again, it depends and I don't want people going and taking supplements and it just not it's not a good thing. So I'm just going to touch on the calorie standpoint that you do need significant amount of calories. You know, during that during that chapter.

Johan Vesters: 36:11

Yeah, just like normal foods, I guess. Right? I will say like, I don't have experience with this scenario, but what I do know is that hey, like, the calories, like you said already, but how nutrients to, like how you're feeding yourself as well as that little kid basically. Not even basically like literally, you know, yeah. You want to get those micronutrients, you know,

Kristine Andali: 36:34

totally. Yeah. Don't think 500 calories, you know? Yeah, no, no, you definitely want to focus on quality of food. 100% I feel like she knows this already. Just by her questions. Definitely. Yeah. Yeah, I'm into terms of like people to follow. So. Oh, it was her handle. So once birth fit, I like them. I actually worked with them years ago when I lived in California. Another one, let me just, I'm forgetting the her handle. I think it's pre natal nutritionist. Yes. Prenatal nutritionist. Her name is Ryan kipping. Another really good follow. And then you mentioned Joelle Samantha. So she owns level 10. Now they're really good one for sure. That's all I can think about right now. So

Johan Vesters: 37:41

cool. What do you think?

Kristine Andali: 37:43

I think we're good because we're over that 30 minutes. Yeah.

Johan Vesters: 37:47

I'll fix it to you. Let's leave the next one for the next time. Yeah. Anything else to share? I

Kristine Andali: 37:54

think that's it. No, I

Johan Vesters: 37:55

think that's it. I think so too. As always, guys, thank you so much for listening. You can always follow us on Instagram at@talkingnutritionpodcast and what's yours again.@kristineandali*?

Kristine Andali: 38:08

Yeah. And I made a new Oh, that's another thing I could say I made a new Instagram for K nutrition and training. It's just k dot nutrition.

Johan Vesters: 38:19

Awesome. You're on Vesters underscore OCS. I just had to think about that for a second. Because I changed it recently. But we'll link that down below. If you liked this episode, make sure to share it on your stories if you would like to do so. Share it with a friend for you to drop us a five star review to help us grow to show only if you really believe it's a Pfizer worth you know, review and then we will talk to you next weekend.

Kristine Andali: 38:48

Thanks for listening