The Intentional Disc Golfer
Unleash your disc golf potential with The Intentional Disc Golfer podcast! Join us as we dive deep into the physical and mental aspects of this incredible sport, helping you become the player you've always dreamed of being. We're here to elevate your game, share expert insights, and inspire intentional growth on and off the course. Support our mission by becoming a part of our avid listener community. Together, let's take your disc golf journey to new heights! Email us at theintentionaldiscgolfer@gmail.com to support or be featured on our show. Let's tee off towards greatness!
The Intentional Disc Golfer
Navigating Nutrition: Demystifying Diets for Disc Golf Performance and Wellness
Tired of the confusing diet trends and nutrition fads that keep popping up? We are too! We'll navigate the maze of popular diets, debunk prevalent myths and simplify the road to healthier living. As disc golf enthusiasts, we've seen the power of diet and exercise in shaping our game, and we're eager to share our insights.
We spend considerable time dissecting different diet modalities as we get into the nitty-gritty of how our metabolism changes with age and why food restrictions aren't always the best call. Not just that, we also share our personal experiences, making this journey relatable and real. Remember, a diet isn't a one-size-fits-all solution, but a daily choice that affects your performance and wellness.
Exercise and hydration play a significant role in your wellness journey, especially if you are gearing up for a tournament. You'd be surprised at how much dietary choices can impact your game. We talk about the importance of understanding nutritional needs as fuel for your body and how exercise can create a caloric buffer. Listen in as we delve into the importance of label reading and being aware of sneaky added sugars. It's time to take control of your health, one healthy choice at a time! Tune in for an enlightening conversation about diet, nutrition, and exercise, and get ready to make smart choices. Let's do this, together!
Disc Golf Changes Lives <3
To support this podcast or arrange for an interview please contact us at theintentionaldiscgolfer@gmail.com
Mom, Dad's making a disc golf podcast Music. Thank you for tuning in to the Intentional Disc Golf for Podcast. We're excited to have you join us on our disc golf journey. This podcast explores the physical, mental and technical aspects of disc golf performance. We will also be discussing tools and techniques to improve your disc golf game as we work on improving ours. Now here are your hosts, brandon and Jenny Seprensby Music.
Speaker 1:Alright, and thanks again for listening to the Intentional Disc Golf for Podcast. I am one of your Intentional Disc Golfers my name is Brandon, and the other Intentional Disc Golfers sitting right across from me is Jenny, the more Intentional Disc.
Speaker 1:Golfer, Even more Intentional than Brandon, the other Intentional Disc Golfer. So if you enjoy this program, this fine quality broadcast, please like, subscribe, follow, tell your friends. And you can hit us up on social media as well. We have a Twitter handle now. It is @TheIDGPodcast. That is @TheIDGPodcast and also on Facebook and Instagram at Czuprynski Disc Golf. That is CZUPRYNSKI Disc Golf. You can find us there on social media.
Speaker 3:And let us know if you are interested in one of our Intentional Disc Golfers stickers.
Speaker 1:Yeah, we have a new set of stickers. They're a different color, so if you would like to get your hands on one of those, don't hesitate to reach out. And also, if you would like to sponsor, support the show, appear as a guest. You don't have to be anything special, just have some information and a story to tell that could help some people. Please get ahold of us at theintentionaldiscgolfer@gmail. com. That is theintentionaldiscgolfer@gmail. com. So this episode we're going to talk about diets, nutrition and the role of exercise as it fits into that picture.
Speaker 3:So we're really going into being intentional about everything we do in our lives and how that helps us with disc golf.
Speaker 1:Yes, this is something that Jenny and I are actually actively participating in and trying to share with you some things that we have learned, some things that we have experimented with across the way, and also some things that may or may not work or we have heard about. We do have to remind you, though, folks, that we are not nutritionalists, we are not doctors, we are not anything of that nature, so always consult with your physician or nutritionals before making any decisions about making any large changes, so none of this is supposed to be taken as medical advice. This is just an open discussion.
Speaker 3:Yep, this is what we've been working on, and we're going to have a discussion of some of the different things that we've done and tried.
Speaker 1:Excellent. So after we hear from our sponsors, we will start talking about it.
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Speaker 1:Discraptor is a proud sponsor of the Intentional Discgolfer podcast. Hi, this is Paul Wright with the Paul Macbeth Foundation. Support the Builders Club and support the Intentional Discgulfer. So anyway, we're back. This episode again is about diets, nutrition and the role of exercise as it fits into the diets and nutrition picture. We're having this discussion in pre-prep about how diets are. Kind of, you have this connotation of being kind of a dirty word, like you kind of cringe when you hear the word diet.
Speaker 3:I don't like the preconceived notion that a diet means keeping yourself from having something. A diet is what you choose to do every single day. You have a. What you eat is your diet. What you think is your mental diet, Like it's just what you do.
Speaker 1:Okay so.
Speaker 3:I have very strong feelings about this topic as a woman who has dealt with years and years of weight gain and feeling like you don't look good enough and all the stuff from the media and whatever and whatnot. So I do not have a healthy relationship with the term diet and so I do not like to use that term. However, a diet is what you choose to do. You choose to eat, you choose to engage in on a daily basis.
Speaker 1:Yeah, so we need to debunk that. A diet is if you eat pizza for dinner every night, that is your diet.
Speaker 3:If you eat ramen every day after school, that is your diet or chocolate cake?
Speaker 1:Yeah, we have a kid that eats nothing but ramen.
Speaker 2:Hailey.
Speaker 1:Hailey, Anyway. So diets get kind of this negative connotation. However, that is just like every person, every animal, everything that consumes any kind of nutrition, is having a diet. It's not necessarily the most healthy diet, and that's why we want to shift this paradigm over to talking about nutrition, things that we've learned, things that we're doing and what we have found out.
Speaker 3:Yeah, so that you can be your best self out on the course.
Speaker 1:Your best self out on the course.
Speaker 3:And in fact you and I have very different feelings when it comes to the word diet.
Speaker 3:Well and that's why this is going to be a great conversation is because you and I have very different viewpoints on nutrition and nutritional needs, especially with poor sports nutrition a little bit of a slip, which is very odd, because it's one of the things that actually brought us together was the fact that at the time, we were both very into personal nutrition, personal exercise, being your best self, well, just overall health. Yeah, you were a sports trainer and I was. I don't remember what that company is, but I was, I was coaching.
Speaker 3:Yeah you're one of those companies.
Speaker 1:Well, I want to. You know, and I want to throw this out there is that I used to be an a CE American Council on Exercise accredited personal trainer, with my license and all that good stuff. I no longer am, so I can speak from a fairly informed perspective. However, again, you should definitely check with your physician or a licensed nutritionalist before making any major changes to any of your activities or nutritional needs.
Speaker 3:Yeah, and I was a beach body coach.
Speaker 1:And she was a beach body coach. So we've let those things lapse over the years because time and life would get in the way, as so things have. But we're having this discussion with you, with each other, with you, this evening. So, as far as modalities, a diet is a modality and everybody is on a diet and there's different types of diets on there that have different types of nutritional needs or nutritional requirements. I guess you would say so let's talk about. Maybe we kick this off as probably the first and most popular or most question, I don't know the first and the first and most like. When people think of a diet, they automatically think of something revolving around weight loss around restrictions.
Speaker 1:So this? Typically this would be called an omission diet, because you are omitting something from your your daily nutritional intake. So I want to take the veil off of this a little bit. There is no secret or like hidden conspiracy about how to lose weight. It's actually very, very simple and I'm just talking about a very strict, bare bones. I need to lose weight. Type of nutritional plan.
Speaker 3:There is no magic pill.
Speaker 1:There is no magic pill. You have to. You have to get better. The same way you got sick, it took you years and years to gain all this weight. It's going to take you years and years for you to take it off. That's just how it works.
Speaker 1:When we talk about a strict, by the book weight loss diet, it is literally calories in, calories out, and if you are, if you eat less calories, then you burn, so you're operating on a negative calorie intake. You will lose weight. Now a CE. What they were saying when I was part of it was that a pound and a half to two pounds per week is a safe and healthy weight loss If you're losing. You know I don't like these crash diets where you're you're like 10 pounds in a month or in a month, or like I lost 40 pounds in 90 days or something like that. That is not healthy, it's not safe and you open yourself to a lot of health risks if you go through one of these crash diets like that, not saying it can be done, and maybe it's an emergency situation where your doctor or your nutritionalist will suggest something like that to you.
Speaker 3:Well, and that's like you said before, if you are under the supervision of a licensed doctor or nutritionalists or coach, please take their advice. We are merely having a conversation to share what we are working on, as the intentional discolors.
Speaker 1:So, as a habit, like I said, there's there's no secret to losing weight. It's calories and calories out, and if you burn more calories than you consume, then you will lose weight. And there are other types of modalities out there, other than weight loss. There are things such as diets to combat inflammation, diets for memory support, diets for thyroid support, there are diets that are good for bones and joints, good for your liver, good for, and they all have kind of a hodgepodge of different things, so that the example that I was giving was strictly about weight loss, and so in that ideal, I guess you would say, is that you can eat whatever you want. You can have the pizza, you can have the chocolate cake. However, it's calories in, calories out, and that chocolate cake might push you a little bit over your budget.
Speaker 3:Well, and the reason that we're talking about weight loss specifically is because this is something that we've both agreed that we need to work on in order to improve our disc golf game. So that is one thing that we are focusing on personally and sharing that journey with you.
Speaker 1:So, as things would have it. We're not getting like up there in age, we're middle aged. However, magically, your metabolism starts to slow down the older you get, and just the way it has affected me is when I hit 35, my metabolism hit a brick wall and I started to put on weight. I'm not huge by any means, but I'm heavier than I'd like to be, and I started to put on weight and couldn't in it. It's like, no matter what I did, I kept gaining weight and getting it, gaining weight and gaining weight.
Speaker 3:You also are a healthy kind of sewer of like sour patch kids and ice cream.
Speaker 1:I do have a sweet tooth. I love me some candy and some ice cream and yeah, sour patch, kids are awesome by the way Anybody out there.
Speaker 3:Anytime I take the kids to the store, they're like can we buy dad candy? Sure, buy him some candy. Well, yeah, that's.
Speaker 1:The other thing is the kids like to make me eat these things. They're forcing me to eat these things.
Speaker 2:I mean, oh man dad, can I make cupcakes? Oh yeah, you can make cupcakes how many can I?
Speaker 1:have Heck, yeah, we can. You can't say hell on the idea.
Speaker 3:Yeah, you can't say hell I don't mind, Hell I don't mind. Is it a swear word?
Speaker 1:I don't know.
Speaker 3:Depends on who you ask.
Speaker 1:It kind of depends on who you ask anyway. So that's a lot of the popular diets out there, like keto, atkins, paleo, whole30, things like that, which we'll dabble into a little bit here, are what's called emission diets and meaning that you have to omit things. So take Atkins, for example, was very, very popular 10 years ago or whatever, and that is the omission of carbohydrates. So breads and crackers and chips, I don't know if those chips was a chips.
Speaker 3:It's actually so extreme that you actually omit fruits and vegetables for an amount of time too, because I did that one the Atkins diet. Yeah, Atkins diet, so it's very high protein and fats, because the idea is, if I recall correctly, is that if you're eating the proteins and the fats, you're going to get satiated faster and then your body doesn't hold on to the proteins and fats as long as it holds on to the byproducts of the carbohydrates, so you actually, for a given amount of time, you eat just proteins.
Speaker 1:Right. So I think that that touches on something that we need to maybe clarify real quick is that we're talking about the three macronutrients. Of course there's micronutrients, which I already like your vitamins, your different enzymes and different things but your main three nutrients are the three that you see on the back of any kind of nutritional facts. They've also upgraded it to include things like sugars and things of that nature, but you see proteins, fats and carbohydrates typically.
Speaker 3:Or you just eat the stuff that doesn't even come in a package.
Speaker 1:Well, by law, even fruits and vegetables have to have nutritional data attached to them, believe it or not.
Speaker 3:by law, I just said they didn't come in a package.
Speaker 1:They didn't come into a package, that's right. Well, an apple comes in a box.
Speaker 3:Yeah, but I don't bring the whole box.
Speaker 1:You don't bring the whole box.
Speaker 3:The box doesn't even have the nutritional information on the box.
Speaker 1:No, no, but you have to produce and have it tested and everything. But anyway, the three macronutrients we got proteins, fats, carbohydrates, and so the Atkins diet typically focuses on the carbohydrates. Carbohydrates also include sugars. Sugar is a carbohydrate.
Speaker 3:Carbohydrates get turned into sugars.
Speaker 1:Well, your body, your body essentially is a factory for producing the stuff called adenosine triphosphate, and so whatever you put into your body either gets gotten rid of through your body waste or it gets transferred into adenosine triphosphate. And there's different storage systems Fat is one, of being obese and gaining weight is one of those storage systems, and it dates back to when we were caveman. Physiologically, we haven't really changed much since the Neanderthal days.
Speaker 3:Yeah, we're not. Not ready for the agricultural life that we live, exactly so our bodies are not caught up to that.
Speaker 1:So our bodies still store food like we are caveman, because we didn't know when we were caveman, we didn't know when we were going to get our next meal, so we had. We created these storage systems in case we were going to have to face long periods of time without being able to feed ourselves. Of course, that's not a problem that we run into much here in the modern world and that's why we have such an obesity problem in the United States and in other places around the world and developed countries is because is because we haven't really physiologically developed much past those long fasting periods. Now, as long as we're talking about carbohydrates, there's a few notes we need to mention about carbohydrates. The reason that carbohydrates became so popularized in America and this is you can look this up, this is verifiable After World War II and the baby boomers came back home, they started having babies and children and the United States was not set up to be able to feed all of those people the sudden influx of a massive population.
Speaker 1:So what the USDA did is they started advertising carbohydrates Carbohydrates you can eat carbohydrates, because carbohydrates are calorically dense. They have a lot of calories is what that means. So if I have a pound of carbohydrates compared to a pound of vegetables, the carbohydrates is going to have way more calories than the pound of vegetables. And so it was a cheap, easy way to feed a huge amount of people very quickly, because we already had the farmland. We already had the subsistence farms. We just do a little tweaking to the crops and things do a little advertising and boom, there we're feeding a population.
Speaker 3:And in fact create the food pyramid and the plate, the recommended plate with the servings.
Speaker 1:Oh, I remember that, the plate thing and teach that to all of our kids. So the food pyramid and the plate was actually created by an advertising firm on Madison Avenue in New York as a way to feed a massive influx of population. What they didn't anticipate is, years later, that the onslaught of carbohydrate intake was going to lead to outbreaks in different types of diabetes, including a significant rise in childhood diabetes, different genetic disorders and things of that nature. But the population was fed, so all is good. Full bellies, don't revolt.
Speaker 1:That's true, especially in our house. Especially, yeah, you get one of our kids when they're hungry and it's like when they think there's no food because we're out of ramen. Yeah, our ramen supplies have run out. The world is ending. Oh my gosh, I know, I know. So anyway, this is a true story. You can verify it. It's not a conspiracy theory, even though it might sound a little crazy.
Speaker 3:I don't know you're putting all that out there and you're a conspiracy theory nut.
Speaker 1:You know, off topic, I love conspiracy theories and the reason why is because they're interesting as a thought experiment. I don't believe in a lot of them. I honestly don't believe in a lot of them. They're interesting.
Speaker 3:Can you guys hear me roll my eyes?
Speaker 1:Yeah right, they're interesting as thought experiments, but they're really self-fulfilling prophecies. Is that, oh, either it's going to happen and it's going to come true, or it hasn't happened yet, but either way I'm correct. So my theory, yeah, so my theory. It checks out no matter what I do, and it's a psychological thing to be important and inflate your ego by having the inside scoop or information that somebody doesn't have. But anyway, we're talking also in pre-prep about your informational diet, the things that you put into your head and things too. So that's kind of like that. But anyway, we're talking about nutritional diets right now that we're not on that tag. So we talk about carbohydrates Now, jenny, you're, I wouldn't say, an expert, but very much more knowledgeable in some of these other diet modalities, such as paleo and things like that. And to segue into paleo, let's talk about proteins and vegetables and why those are so important, maybe going back to the Neolithic man perspective.
Speaker 3:So if we're going back to the age that our what our body is built to digest and built to deal with, we did not have a huge amount of proteins available, at least not meats. It was whatever we could find when fishing, hunting the different seasons. There's not always deer, there's not always salmon.
Speaker 1:So, like farming in grains has not always been around.
Speaker 3:No, there's like months where you really shouldn't be eating the shellfish because it's not safe, the water's too warm, you know there's. There's these things that had to do more with the, the cycles of the earth, and we had to eat based on those schedules. I mean, if you try and eat a green blackberry versus a ripe blackberry blackberry, you're going to want the ripe one, not the green one, because they're gross and the ripe ones are so sweet and that makes your body want them. That's how your body knows that those are good to eat is because that's how they were created.
Speaker 1:So I guess, I guess what you're trying to say is that you know, if you think of it in an evolutionary, evolutionary perspective, agriculture just like kind of happened. The husbandry of our crops and animals, it like happened within the span of a very short time. However, human evolution in our bodies have been developing over thousands and thousands, even millions of years, to become the humans that we are today.
Speaker 1:So when you look at that perspective, you pan way out and you look at the whole timeline of human existence. We are dealing with a very, very small snapshot of the entire picture.
Speaker 3:So my my mind immediately goes to the crutes. They're opening scene where it's that awesome marching band song James lived to the movie and they're going and they're trying to get this egg and it's this huge egg from a creature. They don't try and eat the creature, they try and get the egg because the egg is going to be replenished and they have to share it and there's not enough left for everyone. And you notice that some of the crutes are, like, really big, some of them are really small. Well, that's because of the fat stores that they have in their bodies and whether they're the ones that are going out and actually hunting the food or gathering the food. In the case of the blackberries like there's a whole bunch of Himalayan blackberries over here they didn't just show up all of a sudden. They were brought here by someone, by something, because they ate it and it traveled with them and so they wanted to continue eating it.
Speaker 1:Yeah, before subsistence agriculture it was very much a hunting, gathering type of species. So whatever animals we could kill or whatever berries we could pick or whatever, that was what we were eating. And so that's how our bodies developed over those millions of years is to be able to process those types of foods.
Speaker 3:Right, and one of the things that I've been doing a lot of research into recently is the fact that we didn't always have a pantry or refrigerator full of food, that we have easy access to food all the time. We couldn't just go to the grocery store or stop at a convenience store because we were hungry. We'd have to go days and days and days without eating. So our body built up the bacteria in our stomachs to help us deal with that, and they actually need a resting period in order for them to function at their best level. So that's how we started our our flora inside of our intestines.
Speaker 3:Well is that kind of what the intermittent fasting?
Speaker 1:thing is all about. I know that's really popular right now?
Speaker 3:What? What do you know about the intermittent fasting thing? So what I've been learning about the intermittent fasting is that the flora inside our body needs a certain amount of time in order for it to do its job. In order for it to work and I don't have all the vocabulary correct yet. I know that I want to say it's at somewhere in the 14 hours is when we start creating ketones in our body, and that's where the ketosis, the keto diet, comes from. Is that, oh, that's where the keto diet gets its name. That's where the keto diet gets its name. Is that we create these ketones in our bodies, and I believe that's what helps our liver function, our brains and this. I'd really have to look at what it is. However, that's where it comes from and that our bodies are not. We wouldn't be eating 24 seven. We wouldn't be going out to Taco Bell at two o'clock in the morning to get food.
Speaker 1:We've all done it Now but not, not 10,000 years ago there wasn't any Taco.
Speaker 3:Bells.
Speaker 1:Well, we don't even need to talk about dates, but before we weren't even dates, like the things you eat, or like going out and holding hands what Moving on.
Speaker 3:So we wouldn't be eating at that time of day, okay, okay, we would probably only be eating during the waking hours, maybe eight hours a day, and then there could be days that we wouldn't eat, two or three days we wouldn't eat, and that's when our body, the bacteria inside of our body is, has its opportunity to take a break and rebuild itself, and that's when it starts to eat our fat stores and everything. So, depending on what's going on with your body, you may or may not need to have a 24 hour fast. They recommend sometimes a three day fast. Like there's a lot of information out there on intermittent fasting.
Speaker 1:I know it's a, I know it's a big one right now, that the intermittent fasting. It always seems like there's some sort of new mode, that somebody has discovered the ultimate secret to, you know, health and weight loss and longevity. And it's a constant endeavor.
Speaker 3:And there's a lot of. There's one that's called fast like a girl and that talks about for women, specifically their hormones and how fasting actually helps to redevelop your hormone cycles, and that it helps with women who are having, like, really difficult periods or menstrual cycles or if they're having a hard time conceiving because their hormones are all out of whack. So giving your intestinal flora and your bacteria an opportunity to rebuild itself can help to ease a lot of those problems.
Speaker 1:Okay, and I think that brings up an important point too, is that men and women's metabolism systems are very, very different. I know, like you know, just in the different hormones and things, that you'll travel around the body during different periods of life and you know, it seems like for men, like your metabolism really kind of hits the brakes around, like your mid thirties and even slower and slower and slower.
Speaker 3:For some people.
Speaker 1:I mean, does you know? There's one very, very important thing for women that is different than men is that they actually carry and bear children, and so how does that affect a different metabolism, wise from a male figure?
Speaker 3:One thing I was telling Kaleigh and James. I was joking about how, when I was pregnant with James, I was never cold, because my body temperature actually raised like a degree or so because I was pregnant with a boy. So it's it's weird that even having so, being a woman and having the hormones of producing a male inside of you so a difference from different pregnancies yeah, you can get the I don't know that benefits of having a male metabolism. For a little while, like I ate a lot more food with James and I was warmer and I actually, after having him, it was easier for me to lose the weight than when I tried after having Kaleigh.
Speaker 1:Well, no, I haven't. I haven't delved that deep into childhood gestation, for you know just because I'm a guy, but but does carrying a male fetus do you produce? Do you produce more male hormones, or does that not really kick in until the child then child reaches puberty?
Speaker 3:That I don't know for sure, but that was just. My doctor was like yeah, you're getting the added benefits of having a boy.
Speaker 1:Oh, your doctor told you that, so there had to be a little bit more of like a testosterone boost involved.
Speaker 3:Well, and and I was even talking to one of my coworkers about cause she is trying to lose some weight for health reasons, and she's like man, you know, that boosts up your testosterone and so it increases your hair production on your face, and so we had a long conversation well, short conversation about dealing with facial hair as we're losing weight, because the three of us are trying to do that.
Speaker 1:Okay, gotcha.
Speaker 3:Yeah, so when you, when your metabolism kicks in, that's usually more produced by the testosterone.
Speaker 1:Oh well, yeah, yeah. So testosterone, well, it's a steroid, so it, you know it does increase your metabolism and your ability to process energy and things. Because we're going back to the neolithic men, or neolithic humans, I should say is that in this is kind of where gender roles come up, is that, you know, the women were typically the ones taking care of the infants and things and maintaining the area, and I'm not trying to be sexist or anything. So the other thing that you know cause a lot of those things have been defeated because of our modern way of living, which is a benefit in a lot of ways. But the males were built bigger, stronger, more robust, because they were the ones that were going out and hunting and taking out the, you know, fending off predators and things of that nature. So now, after pregnancy, does your metabolism drop off sharply or does it stay the same? Or how does that work? Depends.
Speaker 3:Are you breastfeeding? Well, no, I'm not. Depends on if you're breastfeeding or not. If you're breastfeeding, you have to eat more in order for you to be able to produce the milk. Yes, you end up burning off a lot more, really?
Speaker 1:That's okay, that's very interesting. So the reason we're having this discussion is just to kind of establish different timelines and where metabolism changes happen in a person's life and development, and the difference between male and female timelines. That's the only reason we're having this conversation is strictly to talk about metabolic sex.
Speaker 2:Yeah.
Speaker 3:So, I know there's a lot of women that talk about that they never lose the pregnancy weight. I know my mom always said that, but I actually found it for me personally easier after being pregnant with James to lose the weight and I actually lost. I was lower than I was in high school because I was actually taking the time to focus on that and make that a priority.
Speaker 1:Do you think that the residual testosterone in your system may have had something to do with being able to do that? Nope.
Speaker 3:Nope, nope, I even. I think I breastfed James, not as long as I did Kaylee. Yeah, because he went back to, because he went to daycare at six months.
Speaker 1:Okay, so so we're talking about metabolic metabolisms, metabolics, different timelines, and then we're you touched a little bit, basically, on the Neolithic kind of diet where it's hunter-gatherer, agricultural. Agricultural really wasn't like around until, you know, fairly recently in our evolutionary cycle so, and our body has not, our body doesn't evolve as fast as technology does. So we're, physically, we're still very much behind. And then you started talking about keto. So paleo would be a lot of fruits and vegetables, a lot of proteins. Oh well, we haven't even talked about what?
Speaker 3:what paleo? Well, let's talk about paleo. So I love paleo, I love. I used to be really into the clean eating. Which an example of clean eating peanut butter and jelly sandwich. Whole wheat bread All right, peanut butter, fresh cut strawberries. Peanut butter and jelly.
Speaker 1:Now let me ask you about peanut butter and jelly. A lot of peanut butter has a lot of processed sugars in it, a lot of seed oils.
Speaker 3:It is a seed oil you get as close to as possible, the like fresh made peanut butter.
Speaker 1:Okay, so like right out of the peanut, grind it up the atoms. But what about the wheat and things that are in the bread? And sugar is also in bread as well, Right?
Speaker 3:so clean eating. Clean eating Was getting rid of as many preservatives as possible type. That's why the example was fresh cut strawberries and whole wheat bread for your peanut butter and jelly sandwich. Yeah, okay, so that takes out all the preservatives from making the jelly, all the added sugar from the jelly. The whole wheat is closer to the whole grains. Probably the Dave's killer bread would be a good option.
Speaker 1:Well now, and you said one time when we were going through this, we were shopping and you're like, if you can't read it, if it's a word that you don't understand, then it's not paleo. Yes, if you're looking at the ingredients list, Well, that's just I tell the kids.
Speaker 3:if you can't read the ingredients like you should probably stay away from it, because it's some scientific whatever and you don't want to accidentally end up eating. Is it beaveriness as the raspberry or what is it? Pumpkin spice? Oh yes, don't need the pumpkin spice, yeah, pumpkin spice, yeah.
Speaker 1:I tell you what don't ever wickipedia pumpkin spice flavor, don't wickipedia that.
Speaker 3:That's not the one it is it is pumpkin spice. It's not.
Speaker 1:Because we're in the season we're going to settle this. Nobody knows everything, except for Google.
Speaker 3:Google knows everything it's raspberry. Is it raspberry? Yes, raspberry Pump.
Speaker 1:It's got to be pumpkin spice. Why would we, Jenny? Why would we be talking about raspberry flavoring just randomly one day? It's pumpkin spice. No, it's not, it is pumpkin spice. I'm going to find it All right, find it Moving on. So paleo is getting back to that neolithic man type of diet and the things that you would have found out on the tundra or the frontier. So healthy fats, proteins.
Speaker 3:Now they say that it never came from it.
Speaker 1:Oh, it never came from it. Well, we can edit that out. It's got to be pumpkin spice, I don't know, but anyway, things that you would find out on the frontier if you were hunter gather. So pretend just like agriculture didn't exist or all of these science labs, and those are the types of things that you would eat. I personally don't like paleo. It's a very well, it's a very clean way of eating. It's a very healthy way of eating. Don't get me wrong. The thing that my objection to omission diets is that if you remove one thing completely and totally one food group, is that you have to go back and you have to make up those nutrients somewhere else.
Speaker 2:And you can do that with some footwork.
Speaker 3:So with paleo, you're removing the food group that didn't exist until after World War II.
Speaker 1:Well, it existed before World War II, but not.
Speaker 2:It wasn't mass produced in the way that.
Speaker 1:Not in the lab and not in the factory.
Speaker 3:Not in the way that you're saying, that we would have eaten it. So paleo is focusing on your lean meats, healthy fats, staying away from legumes, staying away from most dairy. And it focuses on fruits, vegetables.
Speaker 1:Now can you go into that a little bit? Why would we stay away from legumes? Because they're from the earth. They're not processed, like if I wanted to eat peas, for example. They're green.
Speaker 2:Have you? Have you veggie like?
Speaker 3:So why can't we eat Mexican before we go discolving?
Speaker 1:Because that is a bad time.
Speaker 3:Yeah, yeah, you have the farts, which is a sign of inflammation. It causes legumes cause inflammation.
Speaker 1:So that's a sign of bowel inflammation as being gassy. Okay, flatulence, okay. Well, god help anybody that is on our card after Mexican night.
Speaker 3:Yep.
Speaker 1:Especially if we're on a card together by mistake. That would be a bad day for anybody.
Speaker 3:Yeah, so beans. Soybeans can increase inflammation.
Speaker 1:Okay, so legumes are inflammatory. So you were talking about peanut butter. Peanut butter, peanuts is their legumes. So peanuts, peas, what are?
Speaker 2:some other things.
Speaker 1:Beans. We're not talking green beans, so green beans are fine.
Speaker 3:No green beans, because it has the husk that it comes in the bean, the green part of the green bean.
Speaker 1:We're eating the vegetable part of it. Yes, okay, got you.
Speaker 3:So that makes it okay because it's still in. You're getting mostly greens. Like you can eat a sugar snap piece because they're still in the bean husk shell thingy.
Speaker 1:Okay, fair enough.
Speaker 3:Yeah, because you're having mostly the greens.
Speaker 1:And then you were talking about soy. Yeah, soy, soy also. Well, that's a bean. Well, I grew up in the middle of, like, the soy bean capital of everywhere.
Speaker 3:Well, and soy is known to carry estrogen in it too, so it's artificially inflating your estrogens too.
Speaker 1:Now, I don't know this, but I'm going to throw on it out there, maybe someone can answer this for us. Is that so you know how, like when you have an abundance of testosterone or like you're some people that take steroids right? We just watched that American gladiators thing and talking about steroids and how, when you take so much, your body is always in this constant battle to balance itself out. So when you take, when you overload your system on testosterone, it ups the counter hormone of estrogen to try to balance itself out, which is why a lot of like people on steroids start to develop different feminine features after they start to stop taking steroids, because their testosterone levels go down but their estrogen levels are so high. Does it work reverse? For soy, I mean, it's high inflammation, we got that out of the way. But if you do a bunch of estrogen, is your body going to up the testosterone levels production? I mean, especially if you're a guy, because you are taking on so much estrogen, so does it have almost a steroidal effect?
Speaker 3:I don't know. All I know is I just I think I finally made the connection to that Me personally, they think I have an allergy to estrogen, that I gained that allergy through being on birth control for years, and so I'm wondering if that's partially why I don't do well with soy is because of the estrogen, and it too that could make sense.
Speaker 1:So that's an interesting question. Is somebody wants to email us? That is, the intentional disc golfer at gmailcom, or messages on Facebook or Instagram at Soprinsky disc golf, on our on this episodes, comments or whatnot, and also on Twitter at the IDG podcast. That is at the IDG podcast. Bc construction services is dedicated to growing the sport of disc golf, from sponsoring tournaments and events to volunteering with the Paul Macbeth Foundation. When you hire BC construction services for your project, you are supporting growing the sport that we love. Get a free quote now by contacting them at bcconstructionnwcom, bccconstructionnwcom or at 360-271-3441. That is 271-3441, serving the greater Kitsap and Eastern Jefferson County area. Let's go to Eric Oakley here and you are listening to the intentional disc golfer podcast. We're talking about paleo, we're talking about peas and things and legumes because they cause inflammation.
Speaker 3:So moving on with the paleo, it's. Google says it does not raise or lower a man's testosterone levels. Hey, there we go. Google knows everything. Although, for whatever reason, I'm typing in, if you eat soy, do you produce? And Google's trying to suggest pumpkin spice.
Speaker 1:Pumpkin spice tofu.
Speaker 2:Like it's coming. I'm surprised they don't have it yet. I really do.
Speaker 1:Or like temp. I know tempi is another one that's really popular, but that has a lot of beans and seeds in it also. So what about like seeds Like you're talking about sunflower seeds or peanuts, or a seed, sunflower seeds or?
Speaker 3:You can have them sparingly. Like you want to stay away from sunflower seed oil. It's not preferred.
Speaker 1:Well, I know there's different. Like refined oils. Like you want to stay away from. Like canola oil oh yeah, you want to stay away from. Like olive oil is fine, right, yes, olive oil is fine. Okay, coconut oil is good, yes.
Speaker 3:Coconut oil is a preferred fine.
Speaker 1:Yeah, I'm just happy that avocado oil, avocado oil is awesome. I love avocado Avocado oil. What about like grape seed oil? Because I know grape seed oil is a high heat, very neutral flavored oil and it's preferred for high end cooking. So what about like grape seed oil? Or like flax seed? What about flax seed oil? Flax seed is good, flax seed is okay. Okay, okay, checking it out.
Speaker 3:No, because it's refined.
Speaker 1:No, okay.
Speaker 3:Grape seed oil, almond oil, sunflower oil, canola oil, safflower and palm fruit oil are not paleo because they are refined.
Speaker 1:Gotcha, gotcha. So they're not they're not like naturally occurring. Yes, okay.
Speaker 3:So that's one of the things with paleo is you want to eat things as close to natural as possible that are the least processed possible, like one of the best ways to get sweetener is to eat ripe dates. Okay, fair enough or fruit, fair enough. Yeah, that's where our sugar, the taste of sweetness, should come from is from the fruits, because they're ripe and that's when we would get that burst of the sugars.
Speaker 1:You know what. You know what I used to do in place of salt to try to reduce my salt and take is to use vinegar in place of salt, and that worked really well, actually.
Speaker 3:So they? They did make changes to the paleo diet and said you can use the iodized table salt. Oh really, yeah, okay. And they also include white potatoes White potatoes yes, they, originally they didn't have the white potatoes in there.
Speaker 1:Which white potato? You're just talking like the regular potatoes we get at the store. You weren't supposed to eat them, mm-hmm, really.
Speaker 3:Yep, oh, my goodness Okay. Because, they were too close of like a indulgence.
Speaker 1:Well, I know, I know corn was out.
Speaker 3:Right it is. You're not supposed to eat corn.
Speaker 1:Corn corn is out because it's a starch. It's straight up starch and sugar, right I?
Speaker 3:probably if we could find, like the like, really natural corn.
Speaker 1:Well, I'm thinking like, for as far as paleo is concerned, like anything that I could make flour out of. I can make flour out of corn, because corn starch I can make. Potato flour, right. I can make rice flour, I can make. But then you have all things like almond flour which is just ground up almonds.
Speaker 3:So grains? You're not supposed to have grains, because grains you, you can't eat them. Corn is a grain. Yeah, you, grains, if I remember correctly. Grains have to be cooked, they have to be processed in some form. You can't eat them in their freshest form.
Speaker 1:So they're not paleo. What about like things like brown rice or like quinoa? Nope, really, yep.
Speaker 3:No brown rice, no quinoa, no oats, no oatmeal.
Speaker 1:So how does this differ from paleo or not, from paleo, from keto?
Speaker 3:Yeah, what's the difference?
Speaker 1:between paleo and keto Fruit Fruit. Keto can have fruit. No, keto cannot have fruit. Yes, paleo can have fruit. Yes, Okay, so keto is no fruit, so no added sugar at all is what keto is.
Speaker 3:I guess there's 16 fruits that you can have 16 fruits.
Speaker 1:What do you got a list? Yes, maybe Keto friendly fruit.
Speaker 3:Maybe Keto friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit and blackberries.
Speaker 1:Oh, blackberry, I'm relieved, we got blackberries, we can do that.
Speaker 3:So we had tomato soup and grilled cheese the other day and the middle schoolers and I were talking about that. They were having fruit soup, fruit soup, fruit soup.
Speaker 1:Well, what does your dad always say?
Speaker 2:Wisdom is knowing that tomato is a fruit.
Speaker 1:But, also knowing not to put it in a fruit salad.
Speaker 3:Yeah, you know, I'm kind of thinking that might be good.
Speaker 1:But, like, creprice is a fruit salad. It's got some cheese in it but it's a fruit salad, so anyway, okay. So that's the difference between paleo and keto.
Speaker 3:It's basically All right. So Google for the win. Keto supports a high fat and low carb diet. Paleo centers on meals planned based in whole and unprocessed foods. Both diets avoid grains, beans and sugars. There you go, yes.
Speaker 1:There you go. Now I think we should maybe tackle some of the obvious ones. Is well, you know, let's hold on a second, as long as long as we're on this, this is a funny visual.
Speaker 3:Okay, so it's the the Venn diagram paleo, keto. So all the stuff that you can't have in the middle. Paleo is all the fruits and, like honey, you can have honey, keto dairy.
Speaker 1:Well, and we're. We're talking about like development of people over time and different genetic dispositions and how your body's evolved. You know it's. It's really interesting is that that the difference is an even dairy. So because dairy spoils in high heat, because dairy spoils on high heat for thousands and thousands of years, people of the northern European kind of area developed the enzymes and things to be able to process dairy. Not necessarily well, because lactose is kind of a bad thing. Lactose is very hazardous to bacteria because bacteria can't get rid of it or it can't process it very well, so it's bad for your gut health. However, northern Europeans have been in developed enzymes that can process lactose.
Speaker 3:You know what else? Northern Europeans have produced enzymes to pumpkin spice, no alcohol. I found out at the native wellness institute when they came and did that training. That that's why alcoholism is such a problem for our native American population is because we've had longer to be able to learn to digest the alcohol versus when we brought it over on the, when it came over on the, whatever she said.
Speaker 1:So that wasn't a part of the culture prior to the Europeans getting correct.
Speaker 1:Got probably the same with dairy. So so their bodies never developed the ability to digest alcohol, Really Okay, Well, and where I was going with the lactose is that if you look like, if you look like at a lot of hot parts of the world like the Middle East and Africa and things, people from that lineage tend to be lactose intolerant because they don't have, they've never evolved those enzymes to be able to deal with lactose. So it's kind of the same thing with alcohol too, huh.
Speaker 3:I think technically we're all lactose intolerant, that none of our bodies can really digest it. Just some people have a higher tolerance to it than others.
Speaker 1:Because I'll have to look this up, hold on, we'll have to check it out Well before we got too much of a tangent. I'll always the. All I was pointing out is, like different, it takes all different types and like your background, in the way that you have evolved, plays a very important part in your nutritional needs. You know, for example, there's a reason why they call a Midwest corn fed.
Speaker 1:Iowa boys is because we're we're raised on carbohydrates and proteins so there's barely any vegetables out there, definitely no seafoods, because we're landlocked and so you know the corn Fred, corn Fred, nebraska boy. You know that that stereotype is out there for a reason. So I tend to do better with carbohydrates than, say, jenny here, because Jenny has been in a seafood nutrient rich, vegetable rich area for all our life.
Speaker 3:Silence. I was just reading that I was. I was wondering if there was the lactose and breast milk. There's actually more lactose and breast milk than in cow's milk.
Speaker 1:Oh really, hmm, that's interesting.
Speaker 3:It's probably because of the size of our babies.
Speaker 1:And so we were talking about keto and paleo and as long as we're on that direction I know you've done this yourself let's talk about whole 30 and cleanse diets.
Speaker 3:So, like there's a 21 day sugar detox diet which I would recommend to anyone, you're going to go through hell. There's no other way to put it. The first seven days are difficult. It's the same as getting off of nicotine, off getting off of drugs. You're going to go through an entire detox.
Speaker 1:Well, sugar is a highly addictive chemical and nobody really gives it the nod that you know that it deserves.
Speaker 3:Same with caffeine. One of my coworkers, she. One of the things that she did over the summer is she gave up caffeine and, you know, started watching her food. But she's lost a lot of weight just by giving up caffeine. I'm like no, and someone was actually asking me. She's like what's that cup you got? She's like, is that water? I was like no, that's that's coffee. She's like oh, you look healthy because it looks like it's a water bottle.
Speaker 1:Well, here's the interesting.
Speaker 1:I heard this about caffeine and I don't know if it's 100%, completely true, but it makes sense is that caffeine people use it as a pick me up and as a you know, more energy.
Speaker 1:That's why these energy drinks are so popular and they have some other things in there as a pick me up. But what caffeine? The effects of caffeine, what it act on, the only thing it does for you is just raise your heart rate, and so if you're drinking in that, that pick me up that you feel is the uh, the raised heart rate and your circulation moving faster, so all those nutrients and different things are getting to your brain and your muscles faster, and that's all that caffeine does is raise your heart rate. So if you're malnourished and just drinking coffee all the time, it's not going to provide you the pick me up that it would normally do, and that's why that's why these energy drinks have to have all sorts of other things in them. To especially sugar is a big one, because that is your rapid, rapid fire energy that your body needs, like right now. It's quick access energy.
Speaker 3:So what really hit me I heard it a few months ago is that caffeine is the only unregulated stimulant. Yep.
Speaker 1:Caffeine, caffeine, well, and you, you withdraw from sugar and caffeine, the same way you would withdraw from nicotine, alcohol and some of the other harder drugs out there. As I understand it, or electronics, electronics Well, electronics is a stimulant to anyways, anyway. We can go on and on, but talk about talk about like the whole 30 detox.
Speaker 3:So you can look up the 21 day sugar detox. It's a good way to start. If you're more concerned with just the amount of sugar that you're like, if you want to get off a soda, things like that, that'd be a good place to start. If you don't want to do a whole like 30 day, whole 30, I love doing the whole 30. It's traditional to do one. In September is traditionally the month people do a whole 30. Same with January.
Speaker 1:Well, cause that's the harvest, you can get your hands on a lot of stuff, right?
Speaker 3:No, that's my theory. They just usually do one in September. Okay, whole 30. I love, I love. Um, it used to be Dallas and Melissa, um, I think I don't remember what Melissa's new name is, but look up the whole 30. They have lots of resources. The books are great. Um, I really like doing this with a um partner who's going to buy in, because it's tough and they even, uh, scope out, they map out your month, your 30 days of what it's going to look like and what days are going to be hardest for you. I remember the first time I did this, dreaming of chocolate cake. Quite a few times.
Speaker 1:I love me some chocolate, yep.
Speaker 3:Dreaming of chocolate cake, um, but the whole 30, it gives you an opportunity to take out the processed foods, the things that are going to cause inflammation, the things that may not be agreeing with your gut bacteria. It takes all of those things out, gives you an opportunity to reset after 30 days. And then what they recommend that you do is you are making yourself the experiment. So after you've done your 30 days, you can reintroduce, say, uh, you really want to know if you're fine with dairy, so you will have some milk on a day, and then go back to the whole 30 and see how your body did. Then the next week, maybe you want to see how you do with beans, so maybe you have some beans with a couple of meals and then go back to the whole 30, see how your body did, and that's how you can really tell.
Speaker 3:That's how I found out that I don't do well with dairy. I don't do well with pasta. I could splurge on white rice. That was my one splurge. It's not really a splurge, but that was one thing that I wouldn't give up being. Uh, at that time I was in a Asian family and I love white rice Like I love rice, um, but that's when I found out that I couldn't do the soy, the dairy and the pasta.
Speaker 1:Gotcha.
Speaker 3:And I don't do well with beans, I don't think.
Speaker 1:No, you don't know no, and I love me some barbecue too, but you know the beans are.
Speaker 2:See, but that's just it Like.
Speaker 3:I could eat barbecue every single night all day, all day, every single night without all the barbecue sauce except for making my own, and that's something else I really appreciated about doing the whole 30 is that you can have a lot of these things are used to like ketchup, barbecue sauce, ranch dressing. You just got to make your own so it's not full of all the process, crap.
Speaker 1:Well, like you were using um pure, pure maple syrup, pure syrup for a sweetener.
Speaker 3:Yeah, I used to. Well, you're not supposed to do that during the whole 30. Um, but I would make my own taco seasoning and it was so good. I used to have a jar full of homemade taco seasoning and I haven't done that since I've been here but I used to do that boatload of cumin.
Speaker 1:That's all it is.
Speaker 3:I'm not going to.
Speaker 1:I've old my recipe and like one of your favorite, your favorite things is the chocolate chili, and that's from the whole 30 from the well fed that chocolate chili thing is just legit, yeah, from the well fed, and it doesn't have beans on it, so Haley could eat it, even though she's saying she won't. Oh, she has. I know she loves it.
Speaker 3:But yeah, that's uh, I love the whole 30. I would recommend it to anyone. And you know there's some things that, um, I've noticed in my body because I haven't been doing it for so long, is that my joints are starting to hurt. Um, I had to go back on anti-depressants. Um, there are some other things that you know have happened because I'm eating those process things. Yeah for sure.
Speaker 1:Well, and part of the joints hurting too is what is with the weight gain? Because I mean, imagine, like carrying around a five pound bag, right, and you carry around a five pad, that bag, all day with you. Eventually, you know so, when you, when you gain all that weight, all even five pounds, I mean imagine having 50 extra pounds I it's all that extra pressure and load on your joints and your tendons and your cartilage and you're just, you're grinding them into dust day to day to day to day. So, like I said, we're not doctors.
Speaker 3:No but, if you listen to or read, it starts with food. Um, it talks about a lot of the things that people have noticed that have been cured for lack of better terms.
Speaker 1:Well, that guy is a doctor, isn't he the author?
Speaker 3:or a nutritionalist, or something. They're coaches, coaches. I don't know, they're in that field. Yeah, they're in the field. Um, they're no longer together. They're no longer together, so I don't know who's in charge of what, but it starts with food is a really good book to listen to and it talks about the becoming satiated with food and that you know you can eat an entire box of Oreos and still want more, but if you have a steak in front of you, you're going to eat half of it and be done.
Speaker 1:Yeah. So let's chat a little bit about vegetarianism and veganism, because I know those are two that are popular. Um, so, obviously, vegetarianism you eat vegetable, vegetable products, eggs, dairy. In some schools are okay, Things like cheese are okay, and there's even some schools of vegetarianism where things like shellfish and fish are okay because they're not. They don't have the the you know the pain processing cylinders that say like a mammal does. And then there's veganism, where you absolutely never, ever, eats any kind of animal type of product ever.
Speaker 3:I, you know I'm not a big fan of any of those. However, I have a lot of friends that are, and I've also, um, I've I've heard some teachings of that you become closer to the earth when you're eating the a lot more vegetables because of the photosynthesis, and that it processes the sun and and so it's, you know, lifting you up and things like that. And you know, for me personally, I have to eat red meat every once in a while because I have had anemia in the past.
Speaker 1:Well, and also red meat produces something called the insulin insulin like growth factor, which you causes your body to produce, insulin which causes your testosterone levels to to raise, which causes you to. It acts like a steroid. A testosterone is a steroid and so it's insulin, and so a lot of that's why body builders will eat a ton of red meat is because you get all those extra steroidal benefits from the red meat.
Speaker 3:And I think that. So when I was eating paleo, every once in a while I would have to have red meat. It wasn't often like growing up we used to eat steak like all the time. I can't even remember the last time we had a steak. Well, it's.
Speaker 1:It used to be affordable. Yeah, I know.
Speaker 3:But this also goes with the fasting too is that you wouldn't always have meat on the table, and so eating meat occasionally is Is good for you, and you know I also see that eating the mushrooms is a good alternative To having proteins that are, you know, animal based.
Speaker 1:I love mushrooms, I know you do. I love mushrooms and like Fungi-based proteins. I think they're like what they're. The environmental impact of those fungi based proteins is is huge. They're very big consumers, but it's better for you than soy and With the inflammation and the estrogen and everything, the thing about vegetarianism is like I used to be vegetarian. A lot of the proteins that you get are soy based products and seed oils and those things are completely awful for you and so you have you have to look for other. It's like any other omission diet is that you're leaving something out, so you have to be careful about replacing those nutrients somewhere else because you can become malnourished Even though you're eating on a rail.
Speaker 3:Your basis like take, for example, like scurvy when I have some students that say that we're gonna give them scurvy, like they don't know what it is. They don't know, it's hilarious.
Speaker 1:But like scurvy. Scurvy is a vitamin C deficiency Because the sailors and things that used to cross the oceans on these big wooden boats they wouldn't be able to get their hands on citrus fruits and other vitamin C rich type of foods Because a lot of them would spoil while they're on their Voyages so they wouldn't hold up or they weren't in a place where it was very easy to get those citrus type foods.
Speaker 1:Exactly so. Even though they were eating, and eating, and eating and getting plenty of nourishment, they would get scurvy because they had a vitamin C deficiency.
Speaker 3:I just I had a thought. Think about what the world would be like if everyone went back to like, let's not do McDonald's, let's not do Burger King, let's not do any of the fast food places, and let's support our local farmers and get that food that is local. And just how different it would be if we focused on Locally grown and things that are in season and kind of, you know, reconnected with the cycles of the earth, and then we could really enjoy pumpkin spice season, because it would really be really.
Speaker 3:Pumpkin. Like you were talking about caramelized pumpkin, something I was like what, what is that?
Speaker 1:Like, oh, that sounds amazing. Oh yeah.
Speaker 3:And this is one of the one of the first years that we really haven't had a garden, so it's it's weird that we don't have our own well, and on that I was actually just listening some to some different studies and scientific reviews on things like that.
Speaker 1:That's great for a very utopian point of view. However, with the population and the world being what it is, if we did not have GMOs, if we did not have Manmade fertilizers and things of that nature, we literally would not have the nutrients in the soil to be able to feed the global population, not even a fraction of it. So these, these GMOs and different, you know artificial fertilizers and pesticides and things that you know, I mean there's a lot of them that are very, very evil, but at the same time, they have their purpose, because if we didn't have them, a lot of people would starve. I mean, a lot of people already are starving, but even even more so because we're past our limit what the earth can produce.
Speaker 3:So I think One of the things I want to touch on are we kind of done talking about that?
Speaker 1:What the?
Speaker 1:parts the earth thing, well, the different types of well yeah, one thing I wanted to touch on with vegetarian and veganism well, more so with vegetarianism is a lot of vegetarians will include cheese in their diet, and this is one thing that I found out through working in a kosher kitchen. For those of our listeners that don't know what that is, when you're hosting a Jewish School or a party or something like that, you have to have your kitchen completely cleaned and Blessed, and there's certain foods that they can have and can't have, and it's. It's actually a very clean, very high standard of production, and it's really interesting to go through the process. But I found out that you can't have cheese Because cheese has something in it called rennet, which is a thickening agent. So Rennet is actually a beef product, and so if you're a vegetarian that eats cheese, if your cheese has rennet in it, you are not being a good vegetarian.
Speaker 3:Just that's my two cents it was like oh, with the pasta salad that someone came over with one time and they're like it's completely vegan and it's like dude, it's store-bought pasta, it's got eggs in it, vegan cheese, what is?
Speaker 1:vegan cheese. Like I don't get that. I mean, is it's flavored curd of something? I mean maybe we can drink or like what's vegan pasta? How do you make that? I mean, sure, I'm sure it's possible, but pasta is Well, the pasta that we get here in the United States is not pasta, it's macaroni product and there is a difference. It's different, different processing, different flowers and stuff. Anyway, real pasta is egg yolk and semolina flour, that's it anyways.
Speaker 3:So I want to talk about one thing that's really important is your nutrition around your tournaments. Oh, Absolutely and so I have friends, you know they carry around the candy, like Prior to now, like you've bought a lot of gushers and fruit snacks and stuff we both have for art, our bags for during a tournament and well, I haven't bought anymore because we still have them.
Speaker 3:Yeah, I know, but what I'm saying is like I've kind of started going over to the like the applesauce Squeezies, or I love the squeezy packs because they're super easy to just. You know they're don't make a lot of noise and things like that. When you're eating and we have some friends that they carry around, they're bananas, and Tony, I guess one day lost her banana on the course and it was so funny, don't?
Speaker 1:lose your banana.
Speaker 3:They're like here will bring you a banana. So it's really important to think about what you're eating at the tournament to so that you maintain your blood sugar and you don't have to deal with the, the spikes and the crash, mm-hmm.
Speaker 1:Well now so the gushers and really sugary things like that, and you with your squeezy's. That works, the, the. That's a bodybuilding trick mm-hmm is so and hiking.
Speaker 1:Yeah, it's just like your Triathlon for any sort of sports for the people that don't know and study this stuff. So your muscles and bloodstream has stuff in it called glycogen. Glycogen is super fast, super high Intensity energy. It's what you burn off like, say, if you were to break off into a dead sprint. So you can sprint and tell your glycogen stores run out and then you can't sprint anymore. Your body will literally stop you because you don't have it anymore of that rapid-fire energy. All the rest of the energy it takes a while for your body to process and drum that up. So things that replace glycogen in short order are things like complex sugars, like candy Are. So bodybuilders will go through a full workout and then they'll wolf down like three Snickers bars Because that sugar will replace their glycogen stores super quickly and promote high tropopy and that's why you keep candy around or Fruit juices, things like that for diabetics.
Speaker 1:And so why does your, why does your squeezy work? It's it's fruit based and whatever, but fruit takes a while to process because it's plant fiber.
Speaker 3:The reason that the squeezy's work is because it's liquid tract right, yeah, like I, one of the things you can't do it when you're paleo, but I used to do a lot of. I make the Like this green smoothie and I made a red smoothie and blended them up with lots of the Spinach. And I actually Dated a guy who he just took the Costco lettuce and blended it up and drank it every morning. He was a bodybuilder. I was like, oh, it's disgusting, worked for him, whatever I know.
Speaker 1:But so what I'm getting at is like so if you're out on the course and you're feeling kind of drained and you go and eat an apple, Like a whole apple, you're not gonna get the same effect. But if you go and eat apple sauce Because it's ground up and there's more surface in our area, it'll and a lot of those cell walls have been broken up through the blending and cooking process You're going to be able to access that nutrition a whole lot quicker. So it's the same thing.
Speaker 3:You know in, essentially it's apple or apple, but the apple sauce, because it's been cooked down and broken up and stuff, will give you the benefit of Replenishing those glycogen stores rather quickly and that's why they don't want you even having like, if you blend it up a fruit smoothie that's not paleo because it's been processed to the point where now your body is gonna eat it too quickly, it's gonna digest it too fast, and so that makes it kind of in the like the process sugars and and so they want you to eat it as close to normal as its actual self as possible.
Speaker 1:Well, and that that's kind of a good side note is that if you need rapid onset nutrition, liquefied, you're increasing the surface area and you're breaking down all the connective tissues and different things so that your body can absorb it really quickly.
Speaker 3:Yeah, and that's. I just recently switched over and got some of the ones that have, like, the chia seeds in it, so that causes it to take a little bit longer to digest, and Because we've been doing the fasting, so I've been starting to go off my fast first with a protein shake to get that quick sugar, get that going and Start things back up again.
Speaker 1:Well, and you're talking about. You're talking about tournament nutrition. Why don't you eat Mexican the night before?
Speaker 3:because it's a bad idea, because it's better, because no one will want to be on my card again.
Speaker 1:Well, not only that, but Mexican has a lot of beans.
Speaker 1:That's what I'm talking about a lot, of a lot of beans cause the inflammation and can do things with your joints, and things like that now, also like cumin, things like cinnamon, cocoa, are carcinogens and can have effects on your joints. And not only that, but Mexican is usually really fatty, so it's very heavy in your system and, can you know, you get that bogged down for Same, like when you eat pasta. Like everybody always says, carbo load the night before so that you have all this stored up energy. But whatever I do that, I always feel like crap the next day. Yeah, so I think another important part of this is hydration.
Speaker 1:When should you start hydrating? Before a tournament? Two days, three days? Two days, two days. And how much should you hydrate a lot? Well, how much is a lot Depends on your body, depends on your body. Okay, fair enough. So, as a general rule of thumb, the average human body it takes about three liters of water per day, and that's how much water you should consume to break even. If you're not consuming three liters of water a day, you're dehydrated. But you have to consider to that that water is not just water that you drink, it's water that you take in through your foods. It's water that you take in through your Eating habits different things. It's even even water that you breathe in through the humidity in the air. So there's a lot of factors that go into that. I know I personally don't physically drink three liters of water a day on a regular basis. I have been lately, but I Haven't really had problems with dehydration, except for in the summer when it's really really hot.
Speaker 3:Yeah, I always find if there's a day where I drink a lot of water, the next day I'm really thirsty. Yeah, and that drives me crazy.
Speaker 1:Yeah, yeah, typical, typical rule of thumb is three liters of water per day and, and conveniently, these now gene bottles that are really popular Are a leader.
Speaker 3:Yeah, they're not so popular anymore.
Speaker 1:They're not so popular. Well, I think they're now they've gotten expensive hydro flat hydro fesks. Save the turtles. Well, a lot of those water containers are usually a liter and a half or a liter, or 32 ounces. What is it? 32.8 ounces in the United States or something like that? I'm not exactly sure.
Speaker 3:Yeah well, if you get the cold cups from cost or from Costco, from Starbucks, they're 24 ounces, so that's three cups of water. Three cups of water.
Speaker 1:Okay, fair enough. One of the points that we're trying to make is that you need to start hydrating Days in advance, because it takes that long for the water to absorb into your system and get into your muscles and joints and actually Do the things that it's supposed to do. So Nutrition leading up to the tournament you know, and try to make sure you're eating healthy, you know, make sure that you're maintaining your Sugar levels. I wouldn't eat anything that's like too heavy and fat, because you're gonna feel bloated, you're gonna feel bogged down, like you can't move. You definitely don't want to omit fats completely, because those lipids are what cushion your joints and your and your muscles and things and form the protective layer around your muscles.
Speaker 3:Yeah, and I want to also say if you are one that fast, you know it is important to make sure that you have enough nutrition to actually be out there doing the exercises that you're doing. So I don't fast on Tournament days.
Speaker 1:Oh, tournament days is out the window. Well and I think that's a good segue into Something that I wanted to bring up is that, you know, understanding the role of exercise in a nutritional program, you have to understand where exercise sits, and there's a few things that we need to address with this. Is that one If you're building a rocket, if you put gasoline in your rocket, it's not going to get off the ground. You have to have rocket fuel. Your nutritional program is the fuel.
Speaker 1:So if you, if you want to drive your Volkswagen bug to the moon, then keep doing what you're doing, but if you want to, you know, ride in a rocket to the moon, then you're gonna need to change your nutritional program, especially if you start exercising, because your nutritional needs are going to become more intense. As you exercise and you develop more muscle mass, your metabolism is going to change and become Activated. I know, since we have been going to the gym lately, I've been feeling like I've been running a fever, I've been running hot because my metabolism is waking up and saying, hey, like, let's go. I have had more energy, that's for sure. I've been thirsty here, that's for sure, and so those are all sign, you know, I and I'm detoxing from all the crap I've been eating for the most part, so I've been feeling like crap lately.
Speaker 3:So so I'm the other way.
Speaker 1:when I because I've been trying to do this for longer when I Eat something that I shouldn't, I get a headache, I get a stuffy nose, like well, that's the other thing is, now that I'm detoxing off of sugars and carbs and things like that, I'm starting to get the headaches and the stuffy noses and things like that as well. You're further into it than I am, so we're kind of bouncing off of each other in different ways. So you have to understand that your nutritional needs are your fuel, your gasoline, and if you're gonna fly a rocket, you got to put in rocket fuel. If you're gonna drive a Volkswagen, you got to use just plain old, regular gasoline. You know, most of us, depending on the physicality of our jobs but we're all disc golfers, so our athletes in some respects is that our nutritional needs should be kind of somewhere in the middle middle, just for you know.
Speaker 3:General health and Something I want to mention. There's a Couple articles, I'm sure there's books out there, but for the people that don't have a healthy relationship with food anyways, making that shift and realizing that food is your fuel is A different mentality of oh man, I'm gonna reward myself with this big old piece of Costco chocolate cake, chocolate cake like. You can still do that and you can also try and change, shift your mindset on Food and when you start looking at it as fuel, you tend to want to put the best fuel in your body.
Speaker 1:Yeah, yeah, it's like the difference between fueling up at amp-a-m and fueling up at shell, like there's a big difference in how your car runs for sure. So anyway, um, there's another thing I have to emphasize on this point alone is that you are never, ever, ever, ever, ever, ever Going to be able to exercise yourself skinny. You're going to burn out, you're gonna fatigue, you're going to hurt yourself Before you ever reach your weight loss goals. What you need to understand is that an exercise, a comprehensive exercise program that is done on a regular basis, creates a buffer zone within your new traditional plans.
Speaker 1:How many, how many of you out there and I know I'm not gonna hear any big back immediately but like, say, jenny, if you're on a treadmill and you've been, you've been, you know, running or light jogging for like a half hour, and then you look down at the meter and it says oh well, your estimated credit, your estimated calories burned, is like 300. It's like I just worked my butt off for the last half hour only burned 300 calories. What the heck is this all the time? Right, it's like I just worked my butt off. It's not not much payoff for the reward. You got to look at it differently. The payoff is creating that buffer zone in your nutritional program so that you can eat a little more and Either either eat a little more and lose weight at the or, or whatever you're trying to do at the same rate, or you can maintain your current eating levels and Do things more rapidly. So that's the role of exercise in a diet nutrition program. You're never gonna. You're never gonna exercise yourself skinny now.
Speaker 3:Well, I just want to jump in and say that for me, for a while there, I wasn't actually eating enough in order for my body to Maintain what was going on, so I wasn't losing any weight. So, for some people out there, you actually need to eat more food, instead of trying to omit foods, in Order for your body to have the right nutrition, in order for it to start to work again and lose weight well and that's where you get into the malnourishment that I was talking earlier is that on these omission diets, you lack certain nutrients, certain Vitamins and different things, so where you can actually be malnourished even though you're eating like a horse.
Speaker 1:So Really, understand the role of exercise in a diet nutrition program. It's not there to get you skinny. What it is is there to sustain your metabolism. It's there to build muscle and make your range of motion and work on your physical body, and and your diet needs to come first in order for an exercise program to be successful. A lot of people Get that backwards. They want to exercise their butts off and then eat, you know, so that they can eat a large pizza every night. That that, no, that's not gonna work for you, that's not gonna work for anybody, because, remember, for a strict weight loss program, it is calories in, calories out. Oh, and one thing I wanted to mention on that the formula for weight loss.
Speaker 1:There are lots of calculators online. You can just search them on Google or whatever you need to find. Here's the secret to it you got to find out what your daily Estimated caloric need is, and that's based on your activity level, your age, your weight, your heart. You know a bunch of things, but there's a calculator online. They're very easy to fill out. It's like three or four different categories that you just, you know, put in the numbers or what, what not, and it'll spit you out an answer. And so then you take that and how much? How much is a pound of fat? How many calories is a pound of fat? Again, I Think it's like 3,500, something like that. We're gonna ask Google. So you take that and you multiply it times seven. Okay, so, like for me, I have a. I have a resting metabolic rate or not a resting metabolic rate?
Speaker 3:It's a little bit.
Speaker 1:I have it. I have a Daily caloric need roughly of 2,500 calories. So I multiply that times seven, right? So that gives me a number. And then I take that number, whatever it is, minus 3,500 calories or however many pounds I want to lose. So 35 cal, 3,500 calories, is a pound of fat. So let's say I want to lose two pounds a week. I got to take that number minus 7,000 calories, because 3,500 plus 3,500, 7,000, right. And then I have to divide that back against seven days a week and that'll spit out how many calories I need to have per day to or, yeah, per day in order to lose weight. So, and you have to remember, do not lose 40 pounds in a month. That is unsafe, it's unhealthy and you know, you can actually send your body into shock by doing that.
Speaker 3:Unless you are under the direct supervision of a doctor who has told you you need to do so.
Speaker 1:Unless you're being supervised by a physician. Exactly Healthy weight loss is pound and a half to two pounds a month or week, a week. Excuse me, one and a half to two pounds a month, week, week, okay. And If you need to lose 40 or 50 pounds, you need to plan to be on this train for about six months. And so you know, you, it's good to know that moving in. So all right. So I think we covered a lot of stuff about different nutrition, different tips, tricks, talking about different diets and the role of exercise in a nutrition program. All good things to know, all different little things that Hopefully can help you meet your goals as far as a player and also, you know, just general health wise and Part of being the intentional disc golfer is that you know what.
Speaker 3:You're taking the time to actually find out what does best for your body.
Speaker 1:Well yeah, exactly, exactly. And then you know there's other things that we'll talk about in a later episode, such as you know, losing weight and becoming fit will improve your muscle efficiency, which will make you a better athlete, including your range of motion, because you're not getting so much of your body in your own way. It'll also cure cure things like rounding, like we talked last episode not cure them, but it'll help them because It'll also give you more power, because it also helps with posture. Also helps with posture, and you know your hips and back are hurting. Well, that's part of it too, because you're using compensated muscle movements and stamina, so you can do three rounds in one day.
Speaker 1:Yes, stamina, you know, so you can continue throw throwing 400 and 450 feet when everybody else is, you know, trying to throw 400 feet, not being able to control it, and different things like that. So that's Probably the next episode, or the next couple episodes, talking about different exercise modalities and what it can do for you. But this one was about nutrition and understanding the role that exercise has to play in a nutrition program. Nutrition has to come first, so it starts with food. It starts with food. I hope that's not copyrighted.
Speaker 3:It's. It's a good book. It's a good book, strongly recommended.
Speaker 1:That's what they say. It's a good science, all right, so I Am Brandon, and Talking with us tonight is Jenny. Say hi, jenny.
Speaker 3:Good night Jenny.
Speaker 1:Good night, jenny. And here at the intentional disc golfer, we really truly believe that Disc golf changes lives for the better, for the better, and and that we are dedicated to you becoming the player and the person that you would like to be.
Speaker 3:So go out there and grow the sport this is Eric Oakley and thank you so much for listening to the intentional disc golfer podcast. Go out there and grow the sport.
