Speaker 1: 0:34

What's up and welcome back to Talking Nutrition, today's Episode 82, which means that it's the very last part of the September Q&A sessions that have been sharing with you every single Thursday for the last couple of weeks. So, that being said, you probably know already, but just in case you're just tuning in for the first time, welcome. The first call that we did during the challenge was all things like nutrition related Sorry, movement actually. The second one was nutrition and the third one I told people like you, just ask me anything mindset, whatever it may be, whatever you need to know to move forward. So in this specific Q&A recording, we're going to chat about mindset, a little bit of supplementation, what got me into like becoming a coach, one of my biggest regrets or biggest wins on my fitness journey that was a really cool question, I think. Dealing with burnouts, what else Go to meals, stress, supplementation I feel like supplements always come up. And then there is exercise for weight loss, cardio basically a whole bunch once again. So let's get in. Of course, we're going to be back with a main episode on Monday. In the meantime, feel free to drop us a quick rating on Spotify, on Apple subscribe, on YouTube if you want to see us as well and then I will chat to you very soon. Cool, now let's get into the episode.

Speaker 1: 1:52

Alisa says it's not a secret that I'm weak for candy. I want to try to not eat candy in the weekdays. I've experienced that I eat a lot in the weekend because I feel like celebrating that I didn't eat the whole week. I can then eat until I get nauseous. So my question is is it okay to eat candy more or less every day, as long as it's in moderation, I don't over my calories? My option is to distribute what I eat on Saturday over the whole week instead of having everything in one day. Can I do this without feeling guilty that I eat candy in the weekdays? Yes, absolutely, you can do this. And again, anytime I talk about these things, it's like it's almost weird to say as a nutrition coach, but it's cool, you can have that stuff, it's fine. It's just that we don't want to have it too much all the time.

Speaker 1: 2:38

And remember, guys, 8020. Why do we say 8020? Right, it's because you can spend 20% of your calories on, in this case, for example, candy. Should we prioritize it over real food? Probably not. But if you like, annalisa, if you manage to stick to your calories, first of all, and you do cover your bases, right. You do eat your fruits, you do eat your vegetables, you get your protein, your omega threes, your whole foods. If you cover those bases, you can absolutely have that and be fine. I'm just close the door. There you go. So that's cool. Yeah, absolutely, I think that's going to be much better, because guess what happens if we have a whole bunch in one go on Saturday? It's likely a big chunk, and then we may overeat. We don't want that. So you can do that. You do not have to feel guilty. It's totally cool.

Speaker 1: 3:37

Now let's see, can I do this without feeling guilty? And then, oh yeah. So what are your thoughts about this? Or should I try to hold on till the weekend and then, of course, not eat that much? I mean to be honest with you as a tool.

Speaker 1: 3:53

I've taken people like I've done this with like chocolate and a few other things. I told people like, hey, you know so, because someone is like, hey, I should be restricting chocolate, I should be removing this food, and then we actually tell them okay, you know what? Like let's actually have some on a daily basis, some right in moderation, like you said, and guess what, all of a sudden it becomes normal. And this is something that we're going to have to try. It's repetition, right, we need to try and play around with it, but at some point, likely, right, what I've seen with at least a bunch of people is like, hey, it becomes normal, we don't feel guilty, we don't have to need to, like, celebrate over the weekend anymore. And then it's like, hey, actually you know what? Okay, cool, I can have it when I want to, but I can also just have it like, not have it for a day and also be fine, kim says.

Speaker 1: 4:51

My question is is there any benefit to eating your macros in two to three meals, as opposed to eating mini meals throughout the day? Is it good to actually feel a little hungry and not feed? Sorry, and not feel it, not feed it? I'm not sure If this makes sense at all. Yeah, makes sense. So there's no benefit to eating mini meals throughout the day.

Speaker 1: 5:15

That used to be a claim. This is back when people thought that when you eat small meals, you, you know you stroke the metabolism, you spike the metabolism, whatever the word is, you keep the metabolic fire burning. But that's actually not true. Yes, when you eat, there's a increase in metabolism and your metabolic rate. Through digestion, you burn calories through breaking down food. Now Guess what? It kind of makes sense, right? Because, okay, so if we eat we spark your metabolism. Okay, that must mean that if we have a bunch of different mini meals, that we keep that metabolism going. But that's actually not the case. It relates to the calories that you consume, so the amount. Technically, there's actually no difference between two to three meals and having I don't know, six to eight to ten, plus to all the way.

Speaker 1: 6:11

To people who do alternate day fasting, where you don't eat at all for one day and then you eat again the next day, right, sounds like a terrible idea, but that meal timing right is less important. However, what I will say if we're looking to optimize things, especially from protein, right, splitting that maybe into four portions. For most people, four to five seems to be ideal for most, I think two to three sounds very little and is likely not going to be great for most people. More than five not necessary. And here's the thing a lot of people think that we need to snack through it today to stay full, but that's not true. We need an actual meal that's going to keep you full for a longer time. That's likely going to benefit you.

Speaker 1: 6:59

And, to your point, is it good to actually feel some hunger? I think as much, as, of course, we're not going to be starving, right, but I think that it's normal to have some hunger every now and then, and we don't always have to respond to it. You know what I mean. There's a difference between hunger and being like, oh, I could eat, because I could eat. I feel like it all day. You know what I mean. I could eat anytime. I don't, but I'm also not saying that I'm hungry all the time. But, like, I think sometimes we need to also realize how hungry we are and not use any excuse or reason to go for something else Makes sense. So, yeah, great question. Actually, alex says is fasting daily for 14 to 16 hours good for women? Usually it's not.

Speaker 1: 7:52

I know that fasting is very popular, I know that, guys, but it's not magic. First of all, it's like the basics that we talk about right, and I will continue to talk about is okay, that's the stuff that works. But guess what People spend more time fantasizing about? You know intermittent fasting and you know whatever keto or whatever it is right, any special thing out there, right, but it's the basics that work. My question is always why are we doing it? Is it bad too fast? I mean depends. Generally speaking it's okay, but when you do it a lot and for too long it can have a negative effect. And here's the thing if we're already dealing with a lot of stress and stuff, it's probably not a good idea to also fast. It can be a big form of stress to the body. Here's the thing too. It's actually worse for women, which is right. I kind of hate saying those things, but like that's how the body works Tends to not be a great idea for women. So maybe for future reference for everyone here, like these kind of questions is too vague.

Speaker 1: 9:06

Fasting daily 14 to 16 hours good, okay, good. For what Are we looking? Is it for fat loss? And there's no point. Is it for relieving that digestive upset? Yeah, maybe. Are we dealing with certain hormonal issues? Maybe depends on the case. If someone very overweight, maybe we can use it if they really struggle to stick to their calorie deficit. But context is very, very key and nine out of 10 times fasting is just not going to do the trick for you guys. It's actually going to make it worse for a lot of people, which kind of even goes back to what Annalisa said with the candy stuff, right, where you feel like rewarding yourself or celebrating what happens for a lot of people, because you could be fasting and eat like an asshole in that, in your eating a window, and you know it's still not going to be great. You know Sorry, my voice is a little rough today, but you get what I mean right.

Speaker 1: 10:08

At the end of the day, it's about the nutrients we get in per day, the total amount of that, your calories, right, are you covering those? You always want to know why, what's, what's the goal, hilda says, on a rational level, and know what to do. Yeah, but after all these years of trying to change, what's holding me back? That's a good question. Let's be honest. Let's stop there before we continue with this question.

Speaker 1: 10:36

We all know what healthy food is. Everyone on the skull, whether you're live or watching a replay. We know that we should be eating vegetables and that we should drink water and get our steps in, go for a run, lift our weights, sleep enough, manage your stress, eat some protein, eat mostly healthy, some fun foods. Right, immoderation, we all know that shit, which is also, by the way, why my message is maybe not the most interesting, because it's like it's that basic stuff we all. We kind of know that, right, we kind of know that. We kind of know we shouldn't get drunk every single weekend. We kind of know that we, etc. You get it. We kind of know we shouldn't eat mostly processed foods all the fucking time, you know. But why is it that worldwide, so many people struggle still with their nutrition and why does it continue to become a bigger and bigger issue? Knowing so on?

Speaker 1: 12:09

You said, like on a rational level, like I kind of know what to do. I feel like most people know what to do, but it's the doing, that's the hard part. What's holding us back? Is it a mindset thing? What's the most common mistake? Where to start? What's next? To be honest with you, I could I could answer this question in a very simple way, which goes back to a question that's coming up later. Biggest regret for me, I think.

Speaker 1: 12:41

If we have a hard time and we've tried for so long, I think we need to be okay, asking for help. That could be me, could be someone else, but at some point, if we cannot figure our shit out, we need to look for answers somewhere else. We need to get help. So that's the number one. That's also why I fucked around for a long time before I could actually lose the weight, tried a bunch of just bullshit diets and then eventually, right, actually got help from my coach at the time my CrossFit coach. He taught me a lot and then I started to figure it out. I think asking for help even if it's just like I tell people this all the time just hit me up. I'm not gonna try and sell you shit. If you want to coach with me, great. If not great, I'm still happy to help answer your questions. Send you some free resources, because I know it's difficult, but it's the doing and that's why and this is not me trying to pitch coaching but that's why I think coaching is so amazing and that's why I believe in this shit and I continue to invest in coaching myself.

Speaker 1: 13:43

It's like, hey, first of all you pay for that service, so you have some skin in the game, and, as silly as that sounds, that's a huge part of people actually doing the thing right Because, oh shit, now you're paying someone. Okay, now I better do my best. It really works that way. It really works that way. When you have skin in the game, you're more likely to take action Still people who don't, but right. So, that said, you also have someone to go back and forth with, you have a conversation with, who can give you that objective view.

Speaker 1: 14:20

Right, if you're struggling, if you get in your own head when you're stressed, overwhelmed, whatever it is, we get to this part where, right, we start to overthink things, we get emotional, we start to almost make decisions and make actions or take actions based on our emotion, instead of doing the thing we should be doing. And that's stopping slowing down, zooming out and having an objective. Look to figure shit out. And that's another big one. It's not just, oh, hit these macros, because guys like, there's no fucking magic in macros, or meal plans, whatever it is, or categories, right, that's not it. It's the accountability, it's having someone on your team, it's the guidance, it's the education. And, let's be honest, if we need to go online and try to figure this out on our own, I struggled with that 11 years ago and it's not much better, if anything is worse, because we now have more exposure to bullshit information. So, also here, I would need more context. Right, we've chatted every now and then Could be mindset, but to be honest with you, like, as long as you don't stop and you actually start asking for help, you can figure it out. Just make sure that you ask the right person for help, and that could be me, could be someone else. There's a lot of good coaches out there but unfortunately probably more shitty ones. So that's where we need to do our own research. But we can follow up there because it could be anything. It's a very difficult question to answer.

Speaker 1: 15:54

Nick says if you go into controlled weight loss let's say going from 2,500 calories to 2,000 and not like 1,200 or something what is the minimum period you have to do for it to be like effective? And I would say at least 12 weeks, at least three months. Right, bare minimum. I'd say 12, 14-ish, 12, 14, 16 isn't the long end. I would say 12, 14 ideally. I mean you could do eight, you could do 10. But I think for most people, if you really want to see some results and again it depends on the person 12-ish. I would make the goal 10% of weight loss. You could go more, but what I see is like you better go to maintenance, then take a break and then go for round two. But that's where you want to start, and I always recommend a reverse diet at the back end, because here's the thing you want to go step by step. And it's not because of a reverse diet it's magic but it's because it keeps you in check more than anything and it allows you to control that way. Back to maintenance. I find it.

Speaker 1: 17:01

Tony says what are your thoughts on building muscle for those of us who are 50 plus? Can I do it? Should I do it? What are the pros cons? Okay, that's technically three questions. Absolutely, you should do it. Absolutely, and you, being 50 plus, you can still create really good results and it's definitely not too late. So don't worry, no, lift weights, lift your weights, Take your rest days, do some cardio. Each a protein. As we get a little older, we do need more protein to do the same amount of work. So that's a big one. So I would focus on that. Like lifting weights and building muscle. Yeah, absolutely, it's gonna be beneficial for so many things for your hormones, for your metabolism, you're gonna be resilient, you're gonna be strong, it's gonna make life better and we're gonna be able to stay strong and healthy for a longer time, right? So absolutely the number one biggest investment you can make in your health. And in my opinion, it's never too late. If you're I don't know if someone's 60, 70 plus and they start, amazing, let's fucking go. Let's have some protein, let's lift some weights. You know, absolutely. I think there's too many like fragile all people out there, you know. So we need to change that. Monia says.

Speaker 1: 18:15

My question for the week what motivated you to become a coach? Initially it was my own journey. It was overweight, 110 kilos, dropped down to 80, made a lot of mistakes along the way and really got into fitness, especially once I started doing CrossFit. But also just seeing so many people go through the same stuff, make the same mistakes I've made, fall for the same, you know, like marketing stuff so many people around me and my friends, my family, like there's so many people I've seen struggle with that. And especially once I started working as a CrossFit coach at the gym also there and then I was like you know, I should probably like also do a nutrition course, and then I started with that and I really found my passion and helping people with this stuff.

Speaker 1: 19:04

To be honest with you guys, it's such a cool thing and it's not always easy, right. Let me say that, like it's hard work for the person, right, the person who's being coached is not easy. So many people struggle with this for a reason, right. So it's usually not easy to fix that either, and it's usually going to take at least half a year, if not more. But it's like seeing people show up and really take action and then completely just turn into a different person, like being like so much happier and confident and, right, you share the body composition. That's cool, right, we lose the weight, we build the muscle, but the mindset shifts and the eye-opener and people changing their lives for the better, like this to cool the shit, and it's gone from a passion of mine To now being in a good way, not in a bad way, but also being a responsibility, because I know the shit works. I know we have something that can help people. So it's also like I have to share this with you guys. You know that's why I'm so passionate about this stuff.

Speaker 1: 20:04

Celia says question about vitamin D. Do you think I should already start taking it? I was laughing because you posted under a picture of you walking and it was a cloudy, I think already. Already, if you like most people work inside, probably a good idea to already start taking it. But if you want to make sure, the only way to really find out is by doing a blood test.

Speaker 1: 20:26

Linda says how could a growth mindset be beneficial in everyday life? Very general question, but let me just give you a very general answer as well. Hey, a growth mindset allows us to always work through stuff. It's the thing that allows us to not get hung up on things outside of our control, on things that go wrong. That a bad week, right, doesn't mean that we're a fuck up, that we have one moment when we overeat whatever. It is. Like. No, we go through life which, guess, guess what. Like it's gonna come with roadblocks, it's not. If it's when, and, and.

Speaker 1: 21:04

That growth mindset is gonna be the thing that allows you to Just look at that obstacle and be like hey, you know what? Okay, I didn't manage, why not, let me figure that out. What can we do to get around it, get over it? What can we learn? And we're always trying to learn and get better. We look for the positive, we look for the stuff that's going well. We look at hey, okay, there's a roadblock. Okay, what can we do differently or can we improve? And we always know that we can. We can figure everything out. The fixed mindset person is gonna be like I Tried, it didn't work for me, ah, fuck it. I guess it's not for me. I guess I'm not someone who, right, no, that growth mindset is gonna help us in every aspect of life.

Speaker 1: 21:52

Then he says a weekly question about sleep. My person that rarely sleeps more than six hours a night. But what's the effect of my metabolism when I get less hours in than a regular person? Do I have to compensate with naps? So Six hours of sleep is is not the worst, I will say, but it's definitely on the lower end. I'm happy that is not five, for example, but you do likely have quite a bit of sleep depth Meaning, like you know, over time, like you know, you kind of miss out on sleep. It's not ideal, and we did do a podcast on sleep deprivation for shift workers and also it basically was a two-part episode, like two, like full hours, where we also talked about testosterone and men. So I will send you those two. Those are very good, because that person I talked to it's definitely way more. You know experience with that stuff.

Speaker 1: 22:47

But here's the thing a lack of sleep and especially disruptor circadian rhythm is has a big impact on the body and has a lot of negative health consequences to it. So here's the thing we can still do our best To at least do everything else right, to at least make sure we really eat like a very healthy diet. Right, we Take some naps to your question and that is like it's kind of like it's not the same. We can't fully compensate, but it's gonna allow us to. At least it's like second best, right, let's call it second best In terms of the metabolism, the metabolism itself. I Wouldn't be able to give you a very solid answer there. So I'm gonna say I don't know per se, but the effect on your overall health Especially because I see that he in the comments now says it can be five, can be two or three at times Does add up, right, it does add up and Right. Even one night of like two to three hours already has like a lasting like effect for a little while.

Speaker 1: 23:58

So I Would say, like I said earlier I think it was a couple calls ago, but like we got to work with the cards that were dealt with, right, we. We need to look at, okay, what's possible, what can we do, and Can we still optimize things, can we still do our best? Can we still look at all of the other little things that we can potentially do? So I'm gonna send you those podcasts. Those were very good. One is like a testosterone deep dive. One is shift work, sleep deprivation check that out. Definitely. Stay active, dude. Of course, just do your best. Like I said, there's still a lot of things we can do. So, as much as it's still not gonna be great, it's also not like you're you know, you're also not gonna quit your job, probably. So it's like okay, well, in that case, like we have to figure it out. So this is where we just need to be okay, looking at what is possible, make sense.

Speaker 1: 24:54

Margaret says what are your biggest Regrets and biggest wins from your own fitness journey? Yeah, biggest regrets. I mean, I don't regret it per se. In a way, I'm kind of happy about it because it pushed me to go on this journey. But, yeah, if there's one thing that I probably wish I would have done sooner, if I think about it now, at least for 2012 me it would have been asking someone for help who actually knew their shit. Like the person I am currently right Because I mean back then, like it was before Netflix and you know, instagram just started that year, I think it was but even back then, the blogs, the forums, the documentaries that I hadn't liked illegally download there's so much confusing shit out there. It was such a mess, you know. And still now people are taking advantage of by, like, the supplement companies and you know people need real help and that's like I said earlier, that's why I'm so passionate about this stuff. Like we need to like raise the bar right For the space in general coaching, like for you guys. And the biggest regret I mean I'm still not gonna call it a regret, but like for me at the time, probably just starting sooner with a person who could have helped me at the time so that I wouldn't have to fuck up Biggest wins it's hard, it's hard to come out with one, I would say, starting this company currently right. A recent biggest win was announcing that we're now looking for a second coach and I have a few people that I'm talking to currently and that we're starting the you know, the tryouts phase with, and for me that has been the cool shit. I changed the company name earlier this year from my last name to honestly, coaching systems for this reason, right, we wanted this to be something bigger. We wanna help more people and now we're getting to that point where we're actually building a team and that's the cool shit ever, right, and so I'm very proud and very excited and just very grateful. Everyone watching this call, right, whether it's live or the replay.

Speaker 1: 27:07

Ben says my weekly question about Creatine and we're gonna go over that hour a little bit. Guys, we have one, two, three, four, five, six, seven questions left. I can run through them. They're a little bit more simple, but still apologize for still talking too much, but anyway, there's always a replay, okay, cool. So my weekly question from Ben about Creatine can I take it every single day? Yes, I should have take a break after a few weeks. No, you should not, because it works through saturation. So you wanna keep taking Creatine. That's how it works. So five grams every single day, you're good. Yes, there's a lot of weird claims around, like taking a few breaks or like it's bullshit, like you don't need to. There's actually no point. It's affordable. There's tons of reasons to take it. So you don't have to take breaks and you don't have to take or do a what's it called Like a preload phase either, benic says.

Speaker 1: 28:03

My question this week is how do you deal with burnouts, not particularly in relation to nutrition, but work stuff? Have you found some ways to avoid that feeling when you're working? Yes, cause I ran into that a few times over the last couple of years, where, I'm gonna be honest, in my opinion, I think we need to push our limits and in some way, it can sometimes be a little bit more. In some way, it can sometimes be a good thing to go over it so that we know where it is. And I do also truly believe that we get more resilient with time and that we can do more shit. However, burnout is a very real thing. We can't do too much. I've burned out a few times from training, from work, dining. I think in the moment, we need to do whatever we can to slow the fuck down.

Speaker 1: 28:58

I was working with a mentor in 2022. And I basically hit that moment. I had physical symptoms where my chest was tight. It was like I was breathing heavily right. I felt like there was something like not right my chest. I could just this pressure and the breathing and everything. And I told my mentor and he's like dude, I've been there. Building a business is not easy. It comes with a lot of stress, but you now have physical symptoms of stress and you need to slow the fuck down. So I was paying this dude a lot of money, right? What did we work on that week and the next couple of weeks after that? I made a point of going out, going on a slow walk, sitting out by the water, going out in nature, recharging.

Speaker 1: 29:49

If we're already dealing with burnout in the moment, slow down, right, stop training, take everything down a notch. Take your stress, load down, do whatever you can do. That's my recommendation there but do not stop tracking your food, do not stop eating healthy and those kind of things, because that's a very easy thing to let go and if we then stop eating healthy, we're going to make it worse. So let's at least still take care of ourselves. And again, if we don't feel like it, we can create systems that can hold us accountable. Other than that, I think when we feel it coming up and we know, hey, I kind of feel like I'm kind of getting there we need to be honest with ourselves and slow down and catch or listen to the signals so that we can then stop on time Make sense.

Speaker 1: 30:45

Marla says what is the best way to increase protein when having oatmeal for breakfast? My protein sweeties are getting a tad old and I need another option to rotate in my mornings. You take the scoop of protein powder and you throw it in your oats and there you go. I like vanilla. I've played around with different flavors. Vanilla is still the best in my opinion. Chocolate would probably be good as well, but this is what I do. I have my oats and I throw it in the microwave a couple of minutes with water. I do extra water, so that's a little soggy. Then I'll throw in the protein powder afterwards. I don't like it when I do it before. I guess it's like a weird consistency. Yeah, throw it in afterwards Makes it well. Super good. Berries, peanut butter it's the best. Last four questions.

Speaker 1: 31:34

Turrit says can you feel like tired and lazy when you're in a calorie deficit and then, at the same time, not feeling hungry? Yes, these two things are not necessarily related. Yes, absolutely. First of all, tired and lazy. It makes sense. The body is not getting enough energy because we're purposely eating too little. That's what a calorie deficit is. We purposely eat less than you need so that your body starts to burn body fat. This also means that we start to feel more lazy. We are less likely to move around. We don't want to. We're tired. Lower energy these are all ways our body is trying to make you move less.

Speaker 1: 32:17

Your body doesn't want to be dieting. It doesn't want to. It's just trying to keep you alive. What it does this is your metabolism. Metabolism is always mystified. It's just your energy regulator when you diet and metabolism is going to slow down. But your body is also going to try to figure out ways to save energy. One way is making you tired and lazy. Yes, absolutely. That's why we track your steps, so that we can keep those up during a cut, at the same time not feeling hungry. It depends. Sometimes we see hunger go away, which could be when someone is adapting to lower calories. Then we need to lower them again, because usually that's the same time when weight loss stalls, which is just normal.

Speaker 1: 33:05

Not being hungry is a difficult one. I would like to see our food choices, the actual moment, these questions too, guys. In general, we would have to figure out what's the moment. Can we explore the moment, the environment, the people we were with, how we felt, those kind of things. What were we eating? Do you have any go-to meals that have been with you since you started your own journey? I would say the breakfast that I just mentioned in Marla's question, the protein oats. That's one Oats, protein powder, one scoop berries I like to mix like forest berries or just like raspberries, blueberries, whatever and then peanut butter. That's my go-to. That's probably the one. To be honest with you, that's also been my breakfast for fucking years now. I'll change it up every now and then, but it's almost every day. Like that's what I have.

Speaker 1: 34:08

Also, how can we tell if stress or even anxiety affects metabolism? I'm not sure about the actual effects of metabolism, however. We don't know. We just need to know that there's multiple downsides to stress and anxiety, obviously, but like, and we need to do our best to manage it regardless. So it doesn't matter, because we would have to work on this stuff anyway, so that we don't run into issues and I have a little graphic here which I probably should post in a group. I just found this today when I was clearing up some papers.

Speaker 1: 34:42

But so let me say this stress by itself in the moment is not necessarily a bad thing. It can help you to right. It makes you alert. We fight the bear, we run away from the bear as you do your workout. You're alert. For mobilizing energy in the moment is actually a good thing. It can help you to get better right. It can push you basically to get better.

Speaker 1: 35:08

Here's the thing. That's acute stress. Acute stress is generally good, Bronic stress. That's where it becomes an issue. This is where memory and attention gets affected. We decrease sensitivity to pain. Heart disease, you know, bigger risk, high blood sugar, digestive issues, suppressed immune function, high blood pressure, and the list goes on. And the longer that's going to last, right, the longer that's going to continue like that, the worse it's going to be. So the actual effects on metabolism not fully sure there, to be honest with you, but there will be many other downsides to it if stress stays, you know, elevated.

Speaker 1: 35:53

Now last two questions. So in Alan says my question is for the week. There are so many supplements out there and I have understanding that you don't necessarily need them. True, yeah, so, but if I struggle to get my proteins in, whether you work out or not, is it okay to take it every day. Yes, absolutely Protein powder every single day, one scoop for most people If you struggle to, but then bring it down to one when she actually managed to get it for real food. You know, you're a veggie vegetarian, maybe have to, but it's going to depend on a person. So, again, usually it's one a day.

Speaker 1: 36:25

Go with the way, isolate and this whole idea that we should not take it on like not to work out, like on rest days, I mean like it does make any sense. It's going to be great for you, it's not just a thing for working out. So it's definitely okay to take it any type of day, every single day to go out with you. Why not? It's like that way it stays in your routine. You know, and if anything you need, you probably need even more protein on your rest day because that's when you repair and that's a big one too. So there's not even a point in having it on a workout day and then skipping it on your rest day, because the actual building of your muscle is going to be doing that rest day for most part. And it's good to mean a good extra supplement. No, not worth it, get rid of it.

Speaker 1: 37:11

And alien says my question would you consider muscle gain to be more effective for weight loss than cardio muscle? That's an interesting question. I do. I do understand what you get, though. What you mean, though. So muscle gain and fat loss are two different things. You also mentioned weight loss, so there's a difference between weight loss and fat loss as well. So you mean fat loss when you say weight loss. Here's the thing Fat loss and muscle gain generally require the opposite, and they are both key for body composition.

Speaker 1: 37:45

Now, knowing because we had a chat knowing that your goal is to lose some weight cool, let me say this, because, to your question, I'm assuming that you mean should you be lifting weights of doing or doing cardio for fat loss? Neither Doesn't matter. I'm going to say both Mostly lift weights, but not for weight loss. This is another thing that really needs to disappear. The idea that we exercise to lose weight and, by the way, I'm not putting you in the spot Like this is very common misconception, but, like, a lot of people still think I need to be exercising to burn body fat, it doesn't work that way.

Speaker 1: 38:29

We are going to lift weights to build muscle and to maintain muscle. We are going to and which is, by the way that's going to massively improve body composition, because we're looking to look leaner, not just lighter, right? If we just want to look liner like a skinny fat version, like we just do a whole bunch of cardio and then we cut categories, you don't eat any protein, don't lift weights We'll lose weight it's just not going to look great. So here's what we want to do Lift weights to build muscle, to maintain muscle, do some cardio for the health benefits, to build your fitness, and then the fat loss side of things is going to be nutrition. I hope that makes sense. Thanks, guys. This was a great call. We went over a little bit. We did 70 minutes of Q&A Thanks for sticking around, catherine, danny and Hilda and the great evening, and we will do a bonus mini live when we announce the winners on Monday. So I will be putting up this replay and then I will talk to you guys very soon in the group, see you.