[johan_vesters]: 0:01

quiet oh happy new year what's up go back to talking nutrition so this episode is going to be

[kristine]: 0:08

m

[johan_vesters]: 0:08

launching on january third on tuesday we'll be back on mondays after this first of all happy new year everyone had a good time what about you christine

[kristine]: 0:21

i had a great

[johan_vesters]: 0:22

don

[kristine]: 0:22

time

[johan_vesters]: 0:22

were in bed

[kristine]: 0:23

i was in bed by ten thirty

[johan_vesters]: 0:26

oh

[kristine]: 0:26

we

[johan_vesters]: 0:26

nice

[kristine]: 0:26

went out to a little party thing but just came home early it was beautiful

[johan_vesters]: 0:32

nice

[kristine]: 0:33

woke up feeling reat ye

[johan_vesters]: 0:36

i sat up until three usually i wake up at five so you can imagine that i'm a

[kristine]: 0:40

oh

[johan_vesters]: 0:40

little jet like it's been

[kristine]: 0:42

a

[johan_vesters]: 0:43

a couple of days now but still i'm still feeling it you know

[kristine]: 0:45

yeah

[johan_vesters]: 0:49

to get back into stuff though like i feel like christmas

[kristine]: 0:51

oh

[johan_vesters]: 0:51

and new years and especially the time in between is like weird and is it

[kristine]: 0:54

hm

[johan_vesters]: 0:55

just at the whole switch with the business and solving it's going create but like so much in like a short time short period of time

[kristine]: 1:02

right

[johan_vesters]: 1:02

i'm like okay i'm good like getting back into like the usual routine

[kristine]: 1:06

hm

[johan_vesters]: 1:06

you know

[kristine]: 1:07

yeah

[johan_vesters]: 1:09

cool we figure let's actually just do a bit of catching up on the questions that we're getting on the q nas

[kristine]: 1:15

ye

[johan_vesters]: 1:17

it's been quite a lot now so it's actually walked through them anything else today actually is my birthday

[kristine]: 1:23

oh is it today

[johan_vesters]: 1:25

yeah

[kristine]: 1:25

happy birthday

[johan_vesters]: 1:26

thank you

[kristine]: 1:27

i didn't know

[johan_vesters]: 1:28

i'm

[kristine]: 1:28

it was

[johan_vesters]: 1:28

thirty

[kristine]: 1:28

today

[johan_vesters]: 1:28

three right now

[kristine]: 1:30

your old bro

[johan_vesters]: 1:32

we yeah

[kristine]: 1:34

just getting just getting

[johan_vesters]: 1:35

got you by

[kristine]: 1:36

it

[johan_vesters]: 1:36

one year i believe

[kristine]: 1:37

yeah you do yeah yeah

[johan_vesters]: 1:39

what do you turn thirty three

[kristine]: 1:41

i turned thirty two in march

[johan_vesters]: 1:44

thirty two ship okay

[kristine]: 1:45

yeah yeah so

[johan_vesters]: 1:48

feel real old now

[kristine]: 1:49

uh

[johan_vesters]: 1:50

oh that's being said

[kristine]: 1:51

h m

[johan_vesters]: 1:53

the only gift i would like for my birthday if i

[kristine]: 1:57

uh

[johan_vesters]: 1:57

started raining

[kristine]: 1:57

oh

[johan_vesters]: 1:57

a review

[kristine]: 1:58

uh

[johan_vesters]: 1:59

well spotifyor apple

[kristine]: 2:00

uh yeah

[johan_vesters]: 2:02

i said that's all i need you know

[kristine]: 2:03

hm

[johan_vesters]: 2:04

i don't need that much anyway i'll joke in side jump in

[kristine]: 2:09

yes um so the first question i can't say this right olinto

[johan_vesters]: 2:16

okay

[kristine]: 2:19

how can i start my way how can i start my way to fitness without a coach because my budget won't allow me to have one um m we're talking a little bit before we started a podcast on this and it's kind of just like it's a vague question so it's kind of hard to answer i am assuming that he's talking like my head goes right to like training i hear fitness i mean fitness can be all encompassing i guess but that's where my head went to with this i mean i think the first thing i would kind of look at is in terms of working out what is attainable and realistic for you starting out right so oftentimes people think i kind of just i just posted about this like like loring the barrier to entry at the beginning or like if you're on your journey already um and you need to adjust things but oftentimes people think you know when they're just starting out working out that they need to be working out like five days a week for like or or like some people are like seven days a week and that's just not the case i'm very much a proponent of starting say maybe it's like one day a week and then you increase it to like two days the next week and then you stay there for a while and then you increase it from there um and focus more on like frequency but it's really just taking that first step and showing up to that first work and then going from there right in whatever that looks like for you in terms of like i said what's attainable and realistic like what your life looks like what your work look like do you have kids you have a wife wife or husband and things like that and putting something down on paper and planning um and asking yourself though like you know does this when you plan typically you you're going to be able to say see okay this is a for me like can i work out after no work on monday or like is the morning going a work better or like you know figuring figuring it out that way but that's that's what i'm thinking here is just starting small going from there

[johan_vesters]: 4:57

yeah like that i think especially just me of year like everyone's super motivated which is great i love that

[kristine]: 5:05

hm

[johan_vesters]: 5:05

but i talked about this a lot today with multiple people like more stuff you try to change at once or the harder you try to go right up to bed like usually back fighters though because

[kristine]: 5:16

hm

[johan_vesters]: 5:16

if you go from like barely doing anything two maybe all of a sudden getting a whole bunch of steps and training and tisn't that it's great when motivation is high when that goes away and when you run into moments where you're like oh shit i can really keep doing this because it's just too overwhelming likely not going to last you know

[kristine]: 5:39

right

[johan_vesters]: 5:39

start small i totally agree

[kristine]: 5:41

and another thing

[johan_vesters]: 5:42

damn

[kristine]: 5:43

another thing i'll add there is when you're planning

[johan_vesters]: 5:48

oh

[kristine]: 5:49

i wrote this in my myinsagram post as well when you're planing plan for obstacles so i don't know something comes up and your schedule gets interrupted what are you going to do when that happens in order for you not to kind of just throw your hands up and say oh like no i missed a few days that i can't do this because that's got to happen

[johan_vesters]: 6:17

yeah

[kristine]: 6:18

how can you plan for that how can you plan to navigate through that so you don't give up at the first sign of struggle or a disruption in your schedule or what you have planned

[johan_vesters]: 6:33

i've been getting more strict or more on top of this with my clients too instead

[kristine]: 6:38

me too

[johan_vesters]: 6:38

of saying hey let's instead of introducing our third work out of the week now let me know when are you going to the gym

[kristine]: 6:45

right

[johan_vesters]: 6:46

day what time what's your what's your appointment with yourself

[kristine]: 6:49

right

[johan_vesters]: 6:49

you're not going to have to show up to you know putting it in your planner google can or whatever it might be a sticky note making

[kristine]: 6:58

yeah

[johan_vesters]: 6:58

sure

[kristine]: 6:58

like

[johan_vesters]: 6:58

that you

[kristine]: 6:58

i

[johan_vesters]: 6:58

have

[kristine]: 6:58

literally

[johan_vesters]: 6:58

it written

[kristine]: 6:59

yeah

[johan_vesters]: 6:59

out you know

[kristine]: 7:00

yeah like i literally have that in my chickens and i

[johan_vesters]: 7:03

yeah

[kristine]: 7:03

tell my clients i'm like answer this second part of the question so it's like

[johan_vesters]: 7:08

yeah

[kristine]: 7:08

was one thing you're going to it's on this week and how are you going to do it the most important part of that question is the second part you have to plan

[johan_vesters]: 7:18

yeah

[kristine]: 7:18

in order to do that thing you're goin to be way more successful if you actually plan right

[johan_vesters]: 7:24

yeah

[kristine]: 7:25

and i also have them sometimes come up with a play and b if

[johan_vesters]: 7:30

love that

[kristine]: 7:30

if it's something that may be little bit more complicated or something like that okay if this hasn't happened what's plan be m

[johan_vesters]: 7:41

i'm thinking about it one more suggestion to hear so this this might come in handy so i reopened my facebook community and i did kind of

[kristine]: 7:51

yeah

[johan_vesters]: 7:51

shoot myself in a foot here because because i'm doing it with every member but if you are trying to start out with

[kristine]: 7:57

oh

[johan_vesters]: 7:57

your fitness i would highly suggest joining because here's the thing what i'm doing now is that every member who joins the group as a live sale assessment which is a quick quiz two minutes but it walks you through every habit that i think is important for you fruits vegetables like all that good stuff you now steps work out whatever

[kristine]: 8:16

oh

[johan_vesters]: 8:16

fill that out and you actually get a video for me walking you through hey this might be something to work towards i'm gonna also going to give you a habit tracker with that i think that could actually now that i think of it i think that could be one so so that you actually have a list of stuff that you know you can work on like on your own because that's

[kristine]: 8:35

yeah

[johan_vesters]: 8:35

the goal here right just trying

[kristine]: 8:36

yeah

[johan_vesters]: 8:36

to give you that guidance

[kristine]: 8:38

that way

[johan_vesters]: 8:38

and say

[kristine]: 8:38

you

[johan_vesters]: 8:38

hey

[kristine]: 8:39

he will have more johan will have more information know not just like how to start my way a finish like

[johan_vesters]: 8:46

yep

[kristine]: 8:46

i'm assuming like there will be more detail you ask and then you're able to give a more detailed answer which

[johan_vesters]: 8:52

yeah

[kristine]: 8:53

was great like take advantage of this free resource he has going on because i mean it could just be one to two simple things that completely change you know what you're doing right now would help you a lot so i would definitely take advantage of that you know everyone who's listening

[johan_vesters]: 9:38

thank you i said i am kind of shooting myself in the foot because there's a lot of people to work through but he well we'll get to

[kristine]: 9:45

yeah

[johan_vesters]: 9:46

we'll get to a point where we got all the members covered and kicked

[kristine]: 9:49

right

[johan_vesters]: 9:49

out all the people who don't want to

[kristine]: 9:50

yeah

[johan_vesters]: 9:50

participate because that's

[kristine]: 9:51

i

[johan_vesters]: 9:51

kind

[kristine]: 9:51

like

[johan_vesters]: 9:51

of like

[kristine]: 9:51

that

[johan_vesters]: 9:52

the second reason i don't want to have like another facebook

[kristine]: 9:55

my

[johan_vesters]: 9:55

group that's just like crickets you know

[kristine]: 9:57

right

[johan_vesters]: 9:57

i want to have people who

[kristine]: 9:58

ah

[johan_vesters]: 9:58

are involved at least go through that assessment get their feed back and then it's kind of like okay cool good luck

[kristine]: 10:04

right

[johan_vesters]: 10:04

but i know that you're doing something here you know

[kristine]: 10:06

right right

[johan_vesters]: 10:09

so next question from as a bare nutrition so a fellow coach i'm assuming so what has been a successful tool or resource resource for your clients starting out oftentimes individuals may feel like they are given a lot of information and so my question stems from the idea of simplifying everything so that they better understand the approach nutrition slash nutrition coaching these resources are intended help clients so i was wondering what have you used in the past if any thank you i'm guilty of this i'm pretty sure christina is guilty of this and probably every other coach some point we we got really excited you want to share everything and want to teach you everything want to

[kristine]: 10:54

hm

[johan_vesters]: 10:54

take this whole bucket of like

[kristine]: 10:56

m

[johan_vesters]: 10:56

ship that we know and throw it at you

[kristine]: 10:58

yeah

[johan_vesters]: 10:59

yeah

[kristine]: 11:00

m

[johan_vesters]: 11:01

which

[kristine]: 11:01

oh

[johan_vesters]: 11:02

we obviously mean well you know there's the thing now you're right though like it kind of feel a little bit like like information overload so i mean i know because we've talked about this in the past cruscine i mean the last couple of years really but like we've made d f like guides umdatorial books resources whatever unfortunately lot of the times when there's a lot of information to work through like people won't always read everything if any which sucks because we do put a lot of time and effort love into that stuff but that's the reality so my question to you is what are you trying to teach them and what kind of level person are you working with first of all and then how do you think you're going to be able to kind of deliver that in a way so that it's like a little bit you know i'm here a little bit so that they get enough to work but not too much because like once again we want

[kristine]: 12:08

oh

[johan_vesters]: 12:08

to share as much as we can because we want to tell you about like the hormones and the training and this and that but in reality you might just need to start drinking more water or just try to hit your cateries or whatever it may be so personally the change that i've made i mean i still have my book which is on my website like change that i've made is actually take the stuff in the e book break it down into kind of like micro crash corse and then kind of like a part to what we talk about like food quality and like basically touch on every topic

[kristine]: 12:40

oh

[johan_vesters]: 12:41

maybe

[kristine]: 12:41

oh

[johan_vesters]: 12:41

in like a five minute a man a video just to keep it short right because anything longer in my experience people are usually not goin to watch it

[kristine]: 12:50

m

[johan_vesters]: 12:50

if it's a whole essay to

[kristine]: 12:52

m oh

[johan_vesters]: 12:52

read through no one's going to watch that unfortunately you know so what i'm doing is a video inprographic like pdfkindof page and i mean this is literally just something that i'm starting right now

[kristine]: 13:03

m

[johan_vesters]: 13:03

in the new year so i hope it's going to work better i let you know but i think that could be the answer

[kristine]: 13:12

yeah

[johan_vesters]: 13:12

you think receive

[kristine]: 13:13

ah so i definitely so i have like a ton of resources that i've created right so like guides like like yohantas said and but i would what i was doing was i was sending them all of these resources right off the back that was not working like he said because it's just too much information so i'm in the process of of creating like

[johan_vesters]: 13:43

oh

[kristine]: 13:43

a platform where all the is going to be like a resource library but what i've done to help that so that they actually like

[johan_vesters]: 13:53

yeah

[kristine]: 13:53

read it is whatever they're starting off with so say like a client comes to me and they need to increase their protein i will send them just that resource so it shows them you know m different different amounts of protein and how to hit that protein you know a list of protein sources and macro che with you know the numbers based on the protean source so like i will just send them that right if they're if that's the number one thing they're going to be focusing on and then

[johan_vesters]: 14:28

oh

[kristine]: 14:29

as our check and progress things are going to

[johan_vesters]: 14:32

oh

[kristine]: 14:32

pop up so now say you know we need to focus on their fiber

[johan_vesters]: 14:38

yeah

[kristine]: 14:39

i have a fiber the shows you how to hit fiber shows you all the five foods with their fiber amount per mount and then i have a resource talking about the importance of fiber so there are way more likely to actually read these things when it's a struggle point for them and it's something that they need to work on i'll send them that you know in their check end um but i just i just keep it now really simple that way the resources aren't anything crazy they're very easy to read and i think that helps a lot um m outside of that a lot of education is just happening in the check in right so they have a struggle point or like we see they're not sleeping but it's like the week before their menstrual cycle or like they're really high stress okay this is a perfect time to educate so like they don't necessarily need a resource for that yeah we can absolutely make one we can have one but sometimes it's better with you just educating them like we i do video loon videos so they can see my body language and all that which is huge like the transition from i went from email to voice note to videos i used to do email the retention client retention and the education has just been so much better through video you know um so you know that's what i suggest is some of these things you just educate within the check in and if they do need a visual like awesome like would you like a visual for this and you can make one or like i'll pop it up on the screen when i'm doing my check in right so it's kind of right there

[johan_vesters]: 16:40

yeah

[kristine]: 16:40

eh

[johan_vesters]: 16:40

and

[kristine]: 16:41

yeah

[johan_vesters]: 16:41

maybe make stuff based on request kind of thing like you said with

[kristine]: 16:45

yeah

[johan_vesters]: 16:45

fiber okay cool actually hey i don't have a fibercche let me make one

[kristine]: 16:50

right

[johan_vesters]: 16:50

instead of like because as a coach i think we tend to overthink stuff as well i feel like

[kristine]: 16:53

hm

[johan_vesters]: 16:53

i got i need this and thin this

[kristine]: 16:55

right

[johan_vesters]: 16:56

reality make it when it comes up or

[kristine]: 16:59

yeah and something

[johan_vesters]: 17:00

no

[kristine]: 17:00

i do too is like i will let my clients try and do it on their own okay so like say um we need to be hitting more protein okay i am not just going to tell them exactly how to do it right off the bat i them try and figure it out i think that's really important

[johan_vesters]: 17:23

has to

[kristine]: 17:24

we

[johan_vesters]: 17:24

happen

[kristine]: 17:24

don't want to be handholding so i'll say okay your x amount let's hit this let's strive for this amount and see what happens and then if you know a couple of weeks are still struggling then i'll say okay i'm going to create like an example day for you and crotometer and i'll go into log because i'm watching everyone's logs and i'll use foods that they eat and i'll create a day for them right so like super easy that way you can just do that really quick or you can you know simply educate saying okay all you need to do is have a like one more ounce and lunch and two more ounces and dinner right so again kind of as you go resources

[johan_vesters]: 18:09

yep then

[kristine]: 18:13

yes oh i don't know i don't know about this question yeah i'm going to answer the protein one

[johan_vesters]: 18:27

yeah that's cool

[kristine]: 18:28

okay

[johan_vesters]: 18:29

ahead

[kristine]: 18:29

okay so next one

[johan_vesters]: 18:31

m

[kristine]: 18:31

i think it's from no i thought it was from the same a real sea bass i'd love to hear more about protein quality vegetable protein verse animal protein complete protein amen acids digestibility et cetera okay so there's definitely a difference between animal based protein and plant based protine so animal base protein is they are complete protein which means they have all the amena acids we need all a meno acids in order to build muscle like that is incredibly important so this is often talked about when someone is like vegan right and they're trying to build muscle is it harder or is it doable because a lot of plant proteins aren't complete proteins right so they lack amen acid profiles or like the meno acid yes the acid amounts are just you know fairly low um so in my opinion it always protein is superior for that reason it does play into not just muscle building but many other processes in our body but it can be done so you can build muscle and all of that on a van diet but it can be harder so it really comes down to like animal base protein are most base proteins are complete proteins they have all the men asses we need a lot of plant proteins aren't in order but there are some like tofu for example right and and what else what are the other ones that are complete

[johan_vesters]: 20:27

p

[kristine]: 20:27

top uh

[johan_vesters]: 20:30

um

[kristine]: 20:30

h

[johan_vesters]: 20:31

m i mean

[kristine]: 20:32

oh

[johan_vesters]: 20:34

it's at the end of the day it is so tricky to hit it you know

[kristine]: 20:37

well yeah because sometimes you have to couple like

[johan_vesters]: 20:41

yeah

[kristine]: 20:41

to plant proteins in order to create a complete protein and then a lot of the time these plant proteins come with it of carbohydrates so like beans for

[johan_vesters]: 20:52

that's

[kristine]: 20:52

example

[johan_vesters]: 20:52

the biggest thing

[kristine]: 20:53

right

[johan_vesters]: 20:53

yeah

[kristine]: 20:53

so like beans for example come with a lot of carbohydrates and then next thing you know your carbohydrate amount just like

[johan_vesters]: 21:01

yeah

[kristine]: 21:01

super super high and then the quality of the protein isn't great and you know that can become an issue and then usually animal base protein is more bi available so we're absorbing more of it verse plant proteins um again like i still have plant proteins but ninety five per cent of my and my proteins are coming from animal based protein for that reason that they are complete proteins and they're not coming with a bunch of carbohydrates not carhydrates are bad it's just hard to control when those are the main protein sources you're getting that from

[johan_vesters]: 21:47

yeah it's tricky too because

[kristine]: 21:49

yah

[johan_vesters]: 21:50

there's a few things

[kristine]: 21:52

h

[johan_vesters]: 21:52

you touched on most

[kristine]: 21:53

oh

[johan_vesters]: 21:53

already

[kristine]: 21:54

yeah

[johan_vesters]: 21:54

sure like i mean as a thing that's that's one i do however believe

[kristine]: 21:58

m

[johan_vesters]: 22:00

well like if you hate your protein

[kristine]: 22:02

oh

[johan_vesters]: 22:02

if you hit like a two point like a one grand per pound of body a deal you'll be fine

[kristine]: 22:06

yeah

[johan_vesters]: 22:06

believe that

[kristine]: 22:07

it's harder

[johan_vesters]: 22:08

here's the thing it's definitely more difficult you're not going to get that's

[kristine]: 22:13

oh

[johan_vesters]: 22:13

easy because if you got to

[kristine]: 22:14

yeah

[johan_vesters]: 22:14

not pure protein you know if you get

[kristine]: 22:16

oh

[johan_vesters]: 22:16

like chicken bread mostly just

[kristine]: 22:18

oh

[johan_vesters]: 22:18

protein that was kind of food it's very simple they hit it without the additional fats

[kristine]: 22:22

yeah

[johan_vesters]: 22:23

carbs et cetera

[kristine]: 22:24

right

[johan_vesters]: 22:26

so that's one

[kristine]: 22:28

ye

[johan_vesters]: 22:29

if you want to lose weight and you still want to keep approaching the height which means that you have to go in a deficit

[kristine]: 22:34

yes

[johan_vesters]: 22:35

goes way more difficult because once again like you said already with that protean you're usually going

[kristine]: 22:39

m

[johan_vesters]: 22:39

to get a whole bunch of facts can only lower

[kristine]: 22:42

oh

[johan_vesters]: 22:42

your carp

[kristine]: 22:43

m

[johan_vesters]: 22:43

story and you can only lower your fate so much

[kristine]: 22:45

yeah oh

[johan_vesters]: 22:47

the digestion aspect as well it's not just that

[kristine]: 22:51

oh

[johan_vesters]: 22:52

they're usually lower in protein you're not getting all the men

[kristine]: 22:54

yeah

[johan_vesters]: 22:55

acids way hard to digest

[kristine]: 22:57

yeah

[johan_vesters]: 22:58

to the plan structure

[kristine]: 23:00

right

[johan_vesters]: 23:01

which is going to lead to less protein absorbed meaning you really have to eat even more protein to make up for that lost basically

[kristine]: 23:08

ye yeah

[johan_vesters]: 23:10

here's the thing fiber is good

[kristine]: 23:13

yeah

[johan_vesters]: 23:14

healthy for you

[kristine]: 23:15

oh

[johan_vesters]: 23:16

give a funk the carnivore people say fiber is good for you

[kristine]: 23:20

oh

[johan_vesters]: 23:21

now that there's a lot of research on that ever there's something that's called too

[kristine]: 23:25

m

[johan_vesters]: 23:25

much fire it's also a thing

[kristine]: 23:28

yeah

[johan_vesters]: 23:29

if you're trying to hit two underground of protium from like beans no

[kristine]: 23:35

yeah yaks

[johan_vesters]: 23:37

it's it's going

[kristine]: 23:38

m

[johan_vesters]: 23:38

to be trouble

[kristine]: 23:39

h

[johan_vesters]: 23:40

yah

[kristine]: 23:41

m oh

[johan_vesters]: 23:41

like it is it okay to go on like a higher

[kristine]: 23:44

oh

[johan_vesters]: 23:44

fiber diet yeah for sure it's fine but we all have our own limits and it's like it's going to be tricky

[kristine]: 23:49

m

[johan_vesters]: 23:49

and

[kristine]: 23:49

oh

[johan_vesters]: 23:50

i just you know i know a lot of vegans and i have a lot of friends who have vegan

[kristine]: 23:54

m

[johan_vesters]: 23:54

like a lot of times it's just not done

[kristine]: 23:57

yeah

[johan_vesters]: 23:57

well you know

[kristine]: 23:58

right

[johan_vesters]: 23:58

and i say that with the best intentions possible like if you want to do that and i have i have vegan clients have vegetarian clients

[kristine]: 24:04

yeah

[johan_vesters]: 24:05

i get results hundred percent more tricky one per cent

[kristine]: 24:10

right

[johan_vesters]: 24:10

now definitely more supplementation

[kristine]: 24:12

oh

[johan_vesters]: 24:12

but like if we're looking at those actual protein foods without the supplementation it's going to be difficult

[kristine]: 24:21

m

[johan_vesters]: 24:21

it really

[kristine]: 24:21

ye

[johan_vesters]: 24:21

is and it can lead to

[kristine]: 24:23

m

[johan_vesters]: 24:23

some you know micronutre deficiencies to down the line djesteph issues and like for you as well like you're going through some good stuff probably not great to have a whole bunch of stuff

[kristine]: 24:34

oh

[johan_vesters]: 24:34

fermented you got right

[kristine]: 24:36

no not

[johan_vesters]: 24:36

it's

[kristine]: 24:37

at

[johan_vesters]: 24:37

like

[kristine]: 24:37

all

[johan_vesters]: 24:37

that much

[kristine]: 24:37

not at all

[johan_vesters]: 24:39

tricky really do you think it's tricky

[kristine]: 24:42

yeah i've i've worked with like i'm not against it by any means i just think it totally depends like i've had two clients who have come to me well no i'm thinking of two clients i've had more than that i had to vigan clients work with me

[johan_vesters]: 25:06

oh

[kristine]: 25:06

and i was you know good with it and the thing is it's like they those clients were doing it right not like these poor quality fake meats and stuff right that are like made up of just like like all this not great stuff

[johan_vesters]: 25:25

yea

[kristine]: 25:26

they were actually doing it right uh h that being said their health was suffering still even doing it right like they had got issues that one had like pretty severe hormonal stuff going on and they weren't one was doing it because of a friend another one i forgot his reason but we had we had to have that conversation of like is this worth it for you and never would i ever tell them not to do it i let them make the decision and both started implementing animal base protein again and their health significantly improved both of them so we have to ask ourselves like sometimes things don't work i know this question wasn't really about vegan

[johan_vesters]: 26:27

it's

[kristine]: 26:27

but

[johan_vesters]: 26:27

a good point

[kristine]: 26:28

but

[johan_vesters]: 26:28

like

[kristine]: 26:29

but it kind of went that

[johan_vesters]: 26:30

yeah

[kristine]: 26:30

way because of animal protein verse playing protineum

[johan_vesters]: 26:34

yeah

[kristine]: 26:36

but sometimes it works until it doesn't and like you have

[johan_vesters]: 26:40

yeah

[kristine]: 26:41

to be honest with yourself because there are a lot of people who their health has definitely declined because going on a bean diet and like a lot of females too like we can run into hormonal issues same with men like same deal there um you know with sauce ron and stuff so i mean again animal based protein my opinion is superior it doesn't mean that you obviously can't have plant based protein i still have plant based proteins like it's still good for you right but we need that animal base protein in my

[johan_vesters]: 27:18

yeah

[kristine]: 27:18

opinion

[johan_vesters]: 27:20

and

[kristine]: 27:20

yeah

[johan_vesters]: 27:22

so many times you see like the rio vegan diet you know orion pringles

[kristine]: 27:25

hm

[johan_vesters]: 27:25

like those are like the international like snakes that we know like a vigayouknwwer

[kristine]: 27:28

right

[johan_vesters]: 27:29

like oh i don't want to say that this is like necessarily the reason

[kristine]: 27:35

oh

[johan_vesters]: 27:36

but i started to think and i'm just thinking out loud here

[kristine]: 27:39

ah

[johan_vesters]: 27:39

but like i've read some little bit

[kristine]: 27:42

oh

[johan_vesters]: 27:42

of research um about the correlation between those diets and anxiety and stuff

[kristine]: 27:51

yes

[johan_vesters]: 27:51

a lot of mental stuff

[kristine]: 27:53

yeah depression

[johan_vesters]: 27:55

i am i don't want to jump to conclusions here

[kristine]: 27:59

hm

[johan_vesters]: 28:00

i know a lot of plan based friends close friends know a lot of them who are struggling with that ship

[kristine]: 28:07

hm

[johan_vesters]: 28:09

and serious ways so say it is with with the best intention like maybe if that's you i'm not saying that that's the only reason because there might

[kristine]: 28:21

yeah

[johan_vesters]: 28:21

be

[kristine]: 28:21

it's a

[johan_vesters]: 28:21

way

[kristine]: 28:21

it's

[johan_vesters]: 28:21

more

[kristine]: 28:21

a

[johan_vesters]: 28:22

outside

[kristine]: 28:22

correlation

[johan_vesters]: 28:22

of that yeah and we

[kristine]: 28:24

so

[johan_vesters]: 28:24

can say that that's necessarily causation

[kristine]: 28:26

cause

[johan_vesters]: 28:27

but

[kristine]: 28:28

oh

[johan_vesters]: 28:28

i think if you're struggling with stuff health issues horror moments you know we can run into deficiencies like might want to look into some alternatives or maybe stepping away from that stuff no

[kristine]: 28:42

yeah

[johan_vesters]: 28:42

because as much as i think

[kristine]: 28:43

yeah

[johan_vesters]: 28:45

you should do this one thousand per cent for the reason that you set it's your decision keep your own health in mind too

[kristine]: 28:54

hm

[johan_vesters]: 28:55

unless you're totally cool with that suffering that's also fine people who would be okay with that and i mean that also that's also cool but be aware of that decision then be aware that there might be a solution improve your health you you know your mental health et cetera hormones all death including a little bit more animal base stuff

[kristine]: 29:20

yeah

[johan_vesters]: 29:21

m

[kristine]: 29:21

and

[johan_vesters]: 29:21

yeah

[kristine]: 29:21

honestly there this does work for people like

[johan_vesters]: 29:25

for sure

[kristine]: 29:26

gin does work

[johan_vesters]: 29:26

yeah

[kristine]: 29:27

and i'm

[johan_vesters]: 29:27

yeah

[kristine]: 29:27

that's that's fine but yeah i think you just have to be honest with yourself

[johan_vesters]: 29:34

i have a

[kristine]: 29:34

yeah

[johan_vesters]: 29:34

client on who had a client she's been great she lost

[kristine]: 29:39

yeah

[johan_vesters]: 29:39

a bunch of weight she's been heading her protean she's been doing these races where she she basically races with it with dogs and it's like she's been killing it she's doing well

[kristine]: 29:50

oh

[johan_vesters]: 29:51

but she's also extra on top of things no takes a little bit more planning but

[kristine]: 29:56

oh

[johan_vesters]: 29:56

now

[kristine]: 29:56

yeah

[johan_vesters]: 29:56

that we're on this topic i'm gonna skip a few and go down the list to related question and on that plan based subject a lot of this we kind of talked about

[kristine]: 30:08

yes

[johan_vesters]: 30:08

already but i wanted to touch on one more thing and i thought that it would be good to kind of get this out of the way not a question it says i think i have to listen to more of your episodes on what topic you're talking about et cetera but a question that comes to mind for me now is coming down on meat

[kristine]: 30:25

yeah

[johan_vesters]: 30:26

i love meat and i would eat steak chicken salmon every day if i could honestly from like a health mica nutrient perspective you're saying like those foods are great for you but back to the question i'm under the impression that beans and chick peas are cheaper and better for the planet o no yeah however these meat substitutes are heavily processed so my question is how can you cut down on meat dairy and eggs without eating heavily process foods other thing that comes to mind is to you know wigan words son which means like healthy probably butchering the pronunciation but okay a lot of people talk about healthy food and i've been thinking about writing an article about that health is a wrong term you should instead talk about nutritious food it gives you nutrient so of body i struggle to explain this but i hope you understand what i mean i didn't but now i do so

[kristine]: 31:28

oh

[johan_vesters]: 31:29

so basically a couple o things here

[kristine]: 31:31

yeah

[johan_vesters]: 31:32

gonna bing it back to you crisis what do you think about that first bit where he says i'm under the impression that beans and chickpees are cheaper and better for the planet

[kristine]: 31:44

um m i would say they're cheaper

[johan_vesters]: 31:50

ah

[kristine]: 31:51

sure um you know coming in like i can right if you think about that i mean i guess it depends but that's going to be like to three dollars a can

[johan_vesters]: 32:02

yeah

[kristine]: 32:04

um

[johan_vesters]: 32:04

m

[kristine]: 32:05

m actually is it cheaper

[johan_vesters]: 32:10

ah i don't

[kristine]: 32:12

because

[johan_vesters]: 32:12

know it's

[kristine]: 32:13

like you're

[johan_vesters]: 32:13

it's a

[kristine]: 32:14

getting

[johan_vesters]: 32:14

chief option

[kristine]: 32:16

it's a cheaper option but if you're thinking

[johan_vesters]: 32:18

you're getting half of the protein

[kristine]: 32:21

it's a cheaper option but if you're thinking about how long does a can of chick peas last the verse like a pound of chicken

[johan_vesters]: 32:32

yeah

[kristine]: 32:34

i mean it could end up being fairly close i need to do the mouth there

[johan_vesters]: 32:42

yeah

[kristine]: 32:42

because right off the top of my head when i'm like thinking about it it almost seems like it would be pretty close

[johan_vesters]: 32:50

if you're trying to cover your proteins then i think so yeah

[kristine]: 32:53

yeah um in terms of better for the planet there's gonna this this argument goes back and forth but my my outlook on this is that it is not better for the planet

[johan_vesters]: 33:08

oh now some

[kristine]: 33:10

oh

[johan_vesters]: 33:11

people might be

[kristine]: 33:11

okay

[johan_vesters]: 33:12

and its little personal

[kristine]: 33:13

yeah for

[johan_vesters]: 33:14

because

[kristine]: 33:14

sure

[johan_vesters]: 33:15

that's the reason a lot of people

[kristine]: 33:16

oh

[johan_vesters]: 33:16

go vegan or vegetarian

[kristine]: 33:18

i think it's important for people to look and educate themselves on both sides of an argument and this is one very important one because this is definitely something that is often like biased um you see this argument a lot so what what i would do is i would go and educate yourself on what sides i guess are saying and come to your own like come to your own conclusion after doing that because that's what i did right

[johan_vesters]: 33:59

m

[kristine]: 33:59

like this is something i wasn't super educated on up until the last couple of years and we want to bring my fiance on the podcast because we're both hunters and he's been a hunter since he's like thirteen years old and so he's very very educated in this um and i think it would give a good perspective he's very good at educating and talking about those i think it would be a really good thing to kind of educate people because i feel like you know they think one way and then they close their eyes off to you know the other side of things and um i mean i think we both can agree that this is not necessarily a true statement

[johan_vesters]: 34:51

you know it's funny too because i can tell you're being extra careful with this so am i but like

[kristine]: 34:57

h

[johan_vesters]: 34:57

it's kind of crazy that we need to because

[kristine]: 34:58

m

[johan_vesters]: 34:58

what we're doing

[kristine]: 34:59

h

[johan_vesters]: 35:00

objectively

[kristine]: 35:00

m

[johan_vesters]: 35:01

looking at okay cool

[kristine]: 35:02

m

[johan_vesters]: 35:02

like let's sum out let's step away from like this camp at this camp

[kristine]: 35:05

great

[johan_vesters]: 35:06

they

[kristine]: 35:06

yeah

[johan_vesters]: 35:06

both say

[kristine]: 35:07

right

[johan_vesters]: 35:08

what does that you know the average of like all the research actually show because

[kristine]: 35:14

right

[johan_vesters]: 35:14

here's the thing both sides could pick a study and say you know this is my point here you go is proven same on the other side guess what research is not one study

[kristine]: 35:24

yeah

[johan_vesters]: 35:24

no

[kristine]: 35:25

right

[johan_vesters]: 35:26

sucking a thousand studies

[kristine]: 35:27

right

[johan_vesters]: 35:27

on one little

[kristine]: 35:28

oh

[johan_vesters]: 35:28

sub subject and then

[kristine]: 35:30

m oh

[johan_vesters]: 35:32

i mean like we have to zoom out

[kristine]: 35:33

oh

[johan_vesters]: 35:33

we have to step away just look

[kristine]: 35:35

oh

[johan_vesters]: 35:35

at everything and kind of see what might be truth

[kristine]: 35:40

right

[johan_vesters]: 35:41

guess what turns out on most of the research is not my opinion turns out is usually somewhere in the middle

[kristine]: 35:49

yeah

[johan_vesters]: 35:50

it's like the least

[kristine]: 35:51

oh

[johan_vesters]: 35:51

exciting

[kristine]: 35:52

yeah

[johan_vesters]: 35:52

least marketable instead of words

[kristine]: 35:55

yes oh

[johan_vesters]: 35:57

way of know promoting healthy eating but that is that's the case at's

[kristine]: 36:03

i

[johan_vesters]: 36:03

what

[kristine]: 36:03

think

[johan_vesters]: 36:03

we know based on the research

[kristine]: 36:04

yeah i think here his question how can you cut down on meat dairy eggs without heavily without eating heavily process food i think first would be like do you actually want to cut down on it because

[johan_vesters]: 36:18

a good one yet

[kristine]: 36:19

he's saying he loves those he loves meat steak chicken salmon but he's under the impression that it's cheaper better for the planet which we don't know for sure it well in terms of like it being cheaper if you actually do the math

[johan_vesters]: 36:40

m

[kristine]: 36:40

i do i mean you can't deny that meat has gotten more expensive lately i mean that's for sure happening but it would be like you know my question ud be like do you actually want to cut down on it and you know what is what really is the know where's this coming from like what's

[johan_vesters]: 37:02

yeah

[kristine]: 37:02

who's influencing this right

[johan_vesters]: 37:06

oh

[kristine]: 37:06

um and if you do i would probably do animal based like do almost like half and half so you could cut down not do fully

[johan_vesters]: 37:19

yeah

[kristine]: 37:20

animal based protein diet you could do like half and then the other half have more of the plant based and that's kind of meeting yourself in the midd

[johan_vesters]: 37:30

i mean you can you

[kristine]: 37:31

yeah

[johan_vesters]: 37:31

can still save money

[kristine]: 37:33

yeah

[johan_vesters]: 37:33

different ways to plus actually still make better choices for the planet that actually make a difference

[kristine]: 37:40

yeah

[johan_vesters]: 37:40

so like for example

[kristine]: 37:42

oh

[johan_vesters]: 37:42

i like to do i just got a huge bag of rice this is like not protein stuff but like

[kristine]: 37:46

oh

[johan_vesters]: 37:47

when you get like the ten

[kristine]: 37:48

yah

[johan_vesters]: 37:48

pound bag super cheap

[kristine]: 37:50

h

[johan_vesters]: 37:50

it lasts for a long

[kristine]: 37:51

oh

[johan_vesters]: 37:51

time that's a lot of cars you know

[kristine]: 37:53

oh yeah i've had

[johan_vesters]: 37:53

saving a lot of money there

[kristine]: 37:54

i've had a huge beg or rice for so

[johan_vesters]: 37:56

yeah

[kristine]: 37:56

long now

[johan_vesters]: 37:58

and you

[kristine]: 37:58

ah

[johan_vesters]: 37:58

guys you go hunt and

[kristine]: 38:00

yes

[johan_vesters]: 38:00

my friends here too and people go fishing and

[kristine]: 38:04

oh

[johan_vesters]: 38:04

of course you're not going to come home with like

[kristine]: 38:05

ye

[johan_vesters]: 38:06

you know i mean for you guys at least

[kristine]: 38:08

yeah

[johan_vesters]: 38:09

you would blake you're not always going to come

[kristine]: 38:11

ah

[johan_vesters]: 38:11

home with like a month worth of like protebut but either way that's still something that's better for the environment you know

[kristine]: 38:19

yeah like

[johan_vesters]: 38:19

it's not

[kristine]: 38:20

you

[johan_vesters]: 38:20

produced

[kristine]: 38:20

said

[johan_vesters]: 38:20

somewhere in china and sent across the whole world you know like

[kristine]: 38:23

right well like you said if you actually want eat this you love meat and steak and chicken and salmon where else in your life can you cut down expenses so that you can have this stuff like this is

[johan_vesters]: 38:41

or

[kristine]: 38:41

giving this is giving you joy it's giving you pleasure

[johan_vesters]: 38:45

yeah

[kristine]: 38:45

right and food should do that no

[johan_vesters]: 38:48

yeah

[kristine]: 38:48

it's used as both pleasure and fuel we like

[johan_vesters]: 38:52

yeah

[kristine]: 38:52

to see it as both okay where can we cut down somewhere else if

[johan_vesters]: 38:58

yeah

[kristine]: 38:59

you love that oh

[johan_vesters]: 39:01

i think so too

[kristine]: 39:02

oh

[johan_vesters]: 39:02

and that's the thing too like your health includes

[kristine]: 39:05

h

[johan_vesters]: 39:05

making choices for

[kristine]: 39:06

h

[johan_vesters]: 39:06

yourself i feel like that's almost

[kristine]: 39:07

yeah

[johan_vesters]: 39:07

like a bad thing to say these days but like

[kristine]: 39:09

right

[johan_vesters]: 39:11

take care of yourself too you know and and

[kristine]: 39:13

right

[johan_vesters]: 39:13

if that means eating

[kristine]: 39:14

oh

[johan_vesters]: 39:14

something that you truly enjoy go for it um little little side note as well

[kristine]: 39:19

oh

[johan_vesters]: 39:19

here i like to

[kristine]: 39:21

oh

[johan_vesters]: 39:21

walk down there on the street

[kristine]: 39:22

oh

[johan_vesters]: 39:22

to the supermarket

[kristine]: 39:24

m

[johan_vesters]: 39:25

where like this super market in particular always have like sah an fifty percent it's about to expire

[kristine]: 39:31

i saw that but you had

[johan_vesters]: 39:32

i yesterday was through a app which is also actually related but like days ago

[kristine]: 39:39

oh

[johan_vesters]: 39:39

i was fucking i loaded up on protein it was all fifty per cent

[kristine]: 39:43

oh

[johan_vesters]: 39:44

it's

[kristine]: 39:44

o

[johan_vesters]: 39:44

just it's sitting in the freezer you know

[kristine]: 39:46

right right

[johan_vesters]: 39:48

sure i don't need like you know key loads of stuff now

[kristine]: 39:51

yeah

[johan_vesters]: 39:51

but like hey if we can save a bit of money down the line

[kristine]: 39:53

oh

[johan_vesters]: 39:53

and it's gonna get thrown away anyway

[kristine]: 39:55

right

[johan_vesters]: 39:56

that is a choice that's

[kristine]: 39:57

yeah

[johan_vesters]: 39:57

better for the environment

[kristine]: 39:58

yeah

[johan_vesters]: 39:59

as you're saving money

[kristine]: 40:01

right

[johan_vesters]: 40:02

there are

[kristine]: 40:02

oh

[johan_vesters]: 40:02

still ways to kind of go about it and then like make better choice

[kristine]: 40:06

yeah

[johan_vesters]: 40:06

for the environment save a bit of money so is

[kristine]: 40:10

oh

[johan_vesters]: 40:10

that i mean for the heavily process food you know

[kristine]: 40:12

oh

[johan_vesters]: 40:13

i actually do want to

[kristine]: 40:14

yeah

[johan_vesters]: 40:14

do an episode on the set which i put in our list

[kristine]: 40:17

yeah

[johan_vesters]: 40:17

i feel like like heavily process and ulterprocess

[kristine]: 40:19

oh

[johan_vesters]: 40:20

and like these terms are our

[kristine]: 40:22

m

[johan_vesters]: 40:24

thrown around too much

[kristine]: 40:25

m

[johan_vesters]: 40:25

and like being like

[kristine]: 40:27

m

[johan_vesters]: 40:30

from like

[kristine]: 40:31

yeah

[johan_vesters]: 40:31

a young age that this is like the bad stuff you know

[kristine]: 40:34

right

[johan_vesters]: 40:35

realistically

[kristine]: 40:35

oh

[johan_vesters]: 40:35

like it's just

[kristine]: 40:36

oh

[johan_vesters]: 40:36

a little more process and

[kristine]: 40:37

m

[johan_vesters]: 40:38

if you mostly eat minima

[kristine]: 40:39

oh

[johan_vesters]: 40:39

process food and you can also eat that stuff

[kristine]: 40:41

right

[johan_vesters]: 40:42

so

[kristine]: 40:43

oh

[johan_vesters]: 40:43

no about the context really

[kristine]: 40:46

yeah totally what what

[johan_vesters]: 40:51

let's talk about

[kristine]: 40:53

what time

[johan_vesters]: 40:53

leave

[kristine]: 40:53

are we

[johan_vesters]: 40:53

that for

[kristine]: 40:53

at

[johan_vesters]: 40:53

another time forty minutes so i think we're good

[kristine]: 40:56

yeah we're good

[johan_vesters]: 40:58

but either way i did write down a episode that i would like to bring up

[kristine]: 41:02

yeah

[johan_vesters]: 41:02

with you where we talk about

[kristine]: 41:04

oh

[johan_vesters]: 41:04

process versus

[kristine]: 41:06

yeah

[johan_vesters]: 41:06

minim processed a couple of really cool studies that we can provide

[kristine]: 41:10

oh

[johan_vesters]: 41:10

with that

[kristine]: 41:11

okay

[johan_vesters]: 41:14

we could actually just talk about that next time actually let's do it

[kristine]: 41:17

okay oh

[johan_vesters]: 41:18

cool already thank

[kristine]: 41:20

yeah

[johan_vesters]: 41:20

you for listening we wish you a great start

[kristine]: 41:23

oh

[johan_vesters]: 41:23

of the year always you know where to find s if you need any help

[kristine]: 41:27

ah

[johan_vesters]: 41:28

hit us up remember i do run a free face book community

[kristine]: 41:32

yeah

[johan_vesters]: 41:32

where you do get a free life set

[kristine]: 41:34

yeah

[johan_vesters]: 41:34

assessment

[kristine]: 41:34

yeah

[johan_vesters]: 41:35

where you literally get a bit of free coaching upon entering so that you can work on something by yourself if you want to join

[kristine]: 41:41

ah

[johan_vesters]: 41:42

awesome we'd love to

[kristine]: 41:43

yeah

[johan_vesters]: 41:43

have you and if not that's also cool

[kristine]: 41:45

oh

[johan_vesters]: 41:45

just know that we do want you to take action

[kristine]: 41:47

oh

[johan_vesters]: 41:48

think else you want to share christine

[kristine]: 41:51

i think that's it

[johan_vesters]: 41:53

think so too awesome

[kristine]: 41:54

yes

[johan_vesters]: 41:54

we'll see ou next week