Kate [@katelemere] is back by popular demand! ; ) [If you haven't listened to the first episode with her on all things fitness, it's a must!]. Today, Elisabeth + Kate chat about Kate's nutrition experiments -- from fasting to macros to calorie counting to the Whole30. One of her best pieces of advice is to ask herself -- "Does my 80 year old self care about this moment?"
Notes:
-- TheFourPercent.com
-- BodyBuilder.com
-- @tara_spaderma + @annienoggcoaching + @nancyandersonfit
Kate [@katelemere] is back by popular demand! ; ) [If you haven't listened to the first episode with her on all things fitness, it's a must!]. Today, Elisabeth + Kate chat about Kate's nutrition experiments -- from fasting to macros to calorie counting to the Whole30. One of her best pieces of advice is to ask herself -- "Does my 80 year old self care about this moment?"
Notes:
-- TheFourPercent.com
-- BodyBuilder.com
-- @tara_spaderma + @annienoggcoaching + @nancyandersonfit
spk_0: 0:05
Hey, guys, Welcome back to the charge past today I have came back with the hello to round Thio. You guys have a listen to last week's episode? Definitely. Listen to that before this. But we had so many questions left unanswered that I want to talk to her about such as her block before percent. All things nutrition, fit, pregnancy and maybe even a little boat docks. Oh, I had a bigger back. We're doing this little in an excellent So thank you so much for coming back on the podcast. Thank you so much for having me. I'm so grateful and appreciative and so humble to be back in the charge house. Thank you. Little dungeon studio where we're wearing matching outfits, right? We'll take a picture that again. See, I've been delirious. Okay, let's start with talking about the 4% When and why did you start this? The 4% was created in 2013 is just I think how most blog's from different shin. A creative outlet and I was in advertising. I was teaching on the side, and my love for fitness was really growing at a rate that, like I couldn't keep up with. So I wanted to have a platform where I could reach people or just kind of get out some energy outside of teaching classes and also have some digital ownership. So I think like having your own trading platform or your own studio. That's amazing. A brick and mortar is not for me and have ownership of something of the digital space was really what was left. So I got a guy he did find Web site on. It was The rest is history. It's been amazing. Do you remember your first house? My first post, I'm sure, is cringe worthy. Now, if I were to look back on it, it's still and still live. But please don't go in the archives I launched with, like, seven articles. So I think there were two workouts. It was a recipe. There were two general fitness tips. But I do remember one of the very first ones waas about lifting and how important resistance and strength training is to get the body that you want, How cardio is not gonna cut it. So I've been saying I've been singing the same tune for for a while that I know you're real deal. Will they go? What is your most popular post? My most popular post was actually the postpartum essentials. Part two. So after he had my baby, I was working on pregnancy Contents still have a lot to dio, but I wrote a post on just kind of all of, like the down and dirty riel talk things that I needed and use the 1st 6 weeks that Luke was in the world. So I think that was so successful because it was so raw and and really, I think now, like on instagram, I see these beautiful collages and everything's white and super crisp. And after you have a baby like there is nothing about that aesthetically pleasing. So it was kind of a break from what we see on social media and just, like, kind of a conversation about reality. And also, I wrote it probably like 10 or 11 weeks postpartum. So I was outside of those, like, early early days, and I was able to laugh about it and, like, really be like it does get better. People say that you don't believe it when you're in the moment, but it really does. Yeah, list. You've been right away being a mama because I definitely want to hear about that. Especially because that was your most popular post. When did you decide that you wanted to become a mom? I think probably like five minutes ago. The whole phrase of you're never gonna be ready. Is that rings so true? My husband and I determined that we did want to have a family, and actually, he was a lot more gung ho about it than I was and was really pushing us. Thio start having just, like, start to try. I guess my husband really wanted to start our family, and I kept pushing it off a little bit and he gave me a couple of grace periods and then we really were like, Okay, we're going to start trying now. They got pregnant right away, and we're so fortunate. Thio have had that experience, but it really is true. Like you're never gonna be ready. You're really never gonna be in the position you want to be in. There's always more things that you want to do. There's always more time that you want and always more money that you want to have in the bank. But we you know, we just took the leap and it, you know, now that Luke is he's fine. One sold today and I just can't imagine life without him. And he's been such a blessing in so many ways. And my number one hesitation waas my career and fitness. My, you know, my money is my body. And what what am I doing that myself sabotaging what is what is going to become of my professional life after I have a baby? And I think I mentioned this on the podcast. Before that, I was able to connect in such a different, deeper and in some cases, more meaningful way with my clients. I was so worried about having a changing body and fitness, and when you know that when I look back, I'm now that I'm out of it. I my clients didn't care. They didn't care that I didn't look how I looked before I was pregnant, like they didn't care that I had a belly or that I was moving slower. I was still able to deliver a program to communicate a workout, and, you know, it really gave me confidence that in an industry that is so like appearance based, it really isn't when you get down to the root of it. And if you're good at your craft, if you've honed your craft like you will continue to be successful, where did you get all of the fit pregnancy tips? Because I feel like I wouldn't even know where to look. And I mean, I guess I look on Google, but I think there's just so much information out there because I remember you posting about it and you're like, a lot of these things aren't really talked about. No, and they're out of date. They're very out of date, even all, even the best selling popular what to expect when you're expecting type books are They were published in, Like the eighties or before then, and all of the information has since been contested researched. And now there's new studies that aren't being published in these books for the mainstream audience to consume. So really, you have to find your tribe and experts who know what's up and who have access to that research and can communicate in a way that you can learn from it. Imagine Nancy Anderson last time she Isa, pre and postnatal expert. She is so, so smart on the female body, the pregnant and the postpartum body. So I really looked at her and her social media just for education. She will post. Not only will her captions be educational, but she'll post the study that she got her opinion from, so you can go to the link and do your own research and, you know, make the choice for yourself. I'm also in the process of getting a postpartum certification, which also talks about how pregnancy then, like, evolves and relates to any of the problems or modifications that may happen after you have a baby. So it was a really holistic approach. But then, just knowing where to research, I think and knowing what's credible on Dhe going to the source itself. So I like I said, I would look to Nancy. And then there's another trainer here in the city, Jacqueline Brennan, who I'm close friends with, and also she is a wealth of knowledge. He had her sign just over a year ago, so it's really just finding a couple of people who you trust who also do their own research and kind of learning from them and knowing where to go to find the information to help you make your choices. Well, we will definitely link them up. Yes, for sure. What was delivery like? It's a It's a world when in fact, like I don't even like I don't even really remember it because, honestly, well versed ball I had drugs at the epidural was my best friend, and it really is such a small piece of the puzzle, like when you think about, like pregnancy, labor and delivery and then postpartum, which, like once your postpartum, you're always postpartum like labor and delivery itself is such a small piece that, like it really almost in the end, doesn't it doesn't matter because it's such a short period of time. Now I say that I did not have a traumatic experience. I didn't need a vacuum or four substance. I had a vaginal birth, but with no complications. But I labored at home for close to 30 hours. My contractions never really got close enough to go to the hospital unless they needed pain management, and I just never really got there until a few hours before my induction was scheduled It was a week late, and by the time I got to the hospital I was in active labor. So it went quickly from there. But, you know, I have to say, I was so thankful that I spent the time pregnant and before getting pregnant, prioritizing my health and fitness and building my strength and stain after throughout pregnancy because I pushed for, like, 1/2 hour, 40 minutes and Luke was in the world. And I really attribute a lot of that physical and emotional strength to the workouts that I do. It buries in on my own and you know it really waas, you hear like phrases like It's it's only 30 seconds or it's only a minute. And I would say to myself, this contraction is only gonna be 10 seconds or his contractions only going to be 60 seconds tops, and it really did help me kind of get through. I never thought That's incredible, it's crazy, and I mean, I just like I can't even believe how powerful the female body is it. It brings my level of appreciation for myself and just women in general, whether you have a kid or not. Whether you want kids or you don't like just what our bodies can D'oh! And what they were made to. D'oh! So yeah, it's cool. Well, I can definitely wait a couple of years, but at the same time, I'm like, I see Luke and I'm like, I want a baby right now. You know what I was saying? Don't rush it because they are permanent Thio. Last question about pregnancy and just that transition. Do you feel like, you know, you really have the body that you had before pregnancy, but like the level of strength and the level of endurance and those kinds of things, you know? I mean, I'm five most five months postpartum today and not even close it. You lose so much endurance and muscle through pregnancy that it takes a while to build back. I would say for some of my lifts on the low end, I'm like, 50% what I was doing and someone was high as, like, 75 or 80%. And I I'm trying. I'm working hard at it. Um, but I really I I never really loved running, so I'm not, like, so focused on getting back into running but here I am, five months later, I still don't really feel comfortable running, so I'm not rushing it. And even my public floor and abdominal wall have a lot of reconstructive work to go. So I just I'm taking my time. I am being super thoughtful, modifying a lot of things that I didn't I need to modify, and you really have to, like, check your ego at the door like I find a lot of clients and a lot of women are just so quick toe rush back into working out. And I think that's amazing to have the enthusiasm. But you really have to rebuild before jumping back in. And that takes time, and it takes careful consideration of what you're doing and before pregnancy. I mean, really, you're like exhale when you do the work, or exhale when you know she gets hard or whatever. But you really have to focus on your breath, because if your breath isn't in sync, your diaphragm sounds and your diaphragm isn't in sync. Your public floors and N sync and then of your public floor isn't anything that your course on. So it's like everything is working together and I mean, you had a baby in your body for nine months. So, like, organs are, you know, getting moved around, come back into play is that I'm even do Russians should be there. Remember kids right now? So I would say it's so true what people say You spent a year growing a body, you're gonna have to spend a year, you know, rebuilding yours. So I try Thio remind women and myself to be super patient. And it's not about a number on the scale, the treadmill or, you know, on the weight plates it's really just quality. Yeah, just remembering how you feel, Thio going back to this. Are you ready to talk about nutrition? Your favorites up? I am ready to talk about nutrition, but I will say I have no formal education and nutrition. I am not a nutritionist or a dietitian. All of the knowledge that I have is self taught and self research, So I am happy to share what I have learned. But I would encourage everyone thio do their own research as well, or talk to a doctor or practitioner. If they're looking to start something, something new, that's the fine print disclaim. One of our interns actually described you as a noble ship person. She was like, Kate is just such a noble ship person. And I was like, Yeah, that is very accurate. And I think that is why we talked about this, the last podcast. But why people are so drawn to you because they know you're gonna tell it how it is. You're not going to try to sugarcoat it. And so I'm really excited to dive into nutrition because I feel like not. I said, it's a touchy topic, but I feel like everyone has so many different opinions. And also there's just so much noise in the Helmand fitness industry that people can get so lost in computer. Yeah, and I think that, like that's the best part. There's 1000 different ways to do any one thing. There's no right or wrong answer. There's no one formula that you need to follow or that anyone should be following on. That's that's like the best part. But like you said, it's the worst because then it's overwhelming, and you it's hard to pick and choose. You know what to do and win, and there is there is a lot of bullshit, and it takes a long time to change your body. So there's, like, really no time. You have to, like, make sure that you're like working with the right person or you have the concept, you know, down before you start. Otherwise we're gonna be kind of wasting your own time. When did you start becoming aware of what you put in your body becoming interested in nutrition? Um, a couple A couple of years ago. Actually, it's a good question. I don't even I don't know when. I think, Ah, couple of years ago, I was just really interested in seeing how far I could necessarily push myself, but kind of just the boundaries of certain limitations. So I started exploring with fasting. Was it a concept that I could that I could implement into my own life? And would it work for me? And I had a really good results from it because I was working in the agency world and I was traveling all the time. I was at the mercy of Craft service is on production sets, and I wasn't able to work out. So when I was thinking about okay? You know, I don't I can't be going to like whole foods or like having food delivered to me and in the middle of nowhere. Like, what can I do to preserve some sort of fitness? I came across fasting, researched the shit out of it and was like, Okay, I'm gonna try this like an eight hour feed window a 16 hour fast. And I had good results with it and was able to maintains, when I say results, I mean maintenance from the fact that I wasn't working out and I wasn't sacrificing muscle tone strength or my weight wasn't changing. And then did you do the bulletproof coffee with fast? I didn't initially. So bulletproof coffee, an intermittent fasting are two different things that often time our combined Because it is so like satiating bulletproof coffee. If we're just thinking about like, bare bones like that is a high fat source. So I mean, even if you're not fasting, you could consume a bulletproof coffee and like that would just be for 100 calories out of your Lord budget. I recommend that clients consider doing ah, high fat diet with intermittent fasting because it's more satiating and it makes the fasting window, not as it makes it more tolerable. So bulletproof coffee. I mean, people just assume that you have to do it if you're fasting and you definitely don't. I didn't have access to it when I first started fasting, so I didn't do it. And even now that I'm not pregnant, I haven't started it again. Just because it hasn't seemed like something. It's not like for my palate right now. Like I just remembered. He's for it on breast feeding. So I'm doing a little bit of fasting, but not nearly as severe is beforehand. OK, so when you first started a few years ago, did you pretty much stick with that throughout until you became pregnant? Yeah, I fasted. I think we'll probably five years, I guess that I was in the agency world for a couple on, then moved into the fitness baseball time, and it was just It worked for my lifestyle, and it worked for my lifestyle because I was comfortable implementing the principal's intermittent fasting. Let's just take a step back is consuming all of your calories in a specified window, So when you're eating, you're eating and when you're not, you're not. You're drinking water like maybe black coffee. And there's, like, so piercing, so many different schools of thought, where if you're thinking OK like what is fasting? It's where your metabolism does not have to like, you know, for lack of a better word, metabolized anything. A lot of times people will say, Well, my, my black coffee, it needs to be would have lies. So I'm not fasting. If you're getting like that textbook, then, yeah, you're just drinking water. But for the textbook intermittent fasting, you're eating for eight hours and you're fasting for 16. And it's really you have to decide. You know what side of the road you stand on? Does a full fat source break your fast? I don't believe that it does, because it's not requiring your body to produce glycogen. Some people think if you're putting any chlorine content in your body that does break your fast. You kind of have to play with it and see what works for you. Um, but I started doing 12 went toe a 12 hour window than 10 and then I moved down to eight and that that just worked for that work for me, it is hard to not eat during societal norms, so my fasting would end at 1 p.m. So if I was in a breakfast meeting or head like a lunch meeting, I had to be comfortable and confident in just sticking with a coffee or just sleeping on water and not making like a thing of it, but that that's hard for people, like not eating when other people are eating that's hard and also thinking, Oh, well, breakfast is the most important meal of the day, right? Not necessarily. Maybe not for you. It wasn't for me, so I never ate it. But I would bring my vows at one PM with codes or a whites because I still liked that kind of food. So you have to decide for you if it fits your lifestyle. If you're comfortable and confident, implementing the lifestyle and then just executing. And I would say if fasting is something that you want to try to do, give it two weeks tops. And if you feel like you have that like carp fever or you are lacking mental clarity, you know, maybe it's not for you. It's not like a magic like method that's going to make you lose weight. You're still consuming your calories. It's not about a deficit or deprivation. I should say it's about just a time window for sure. And I remember talking to someone about it because I also know that I'm curious what you think about this. I guess I'll ask you this question first. What do you think about fasting 5 to 6 days of the week and then not fasting the other day? Or do you think if you want to sit with fasten, you should do it every single day? The more you do something, the more effective it will be like consistency is key. I don't think any of us are at a position in our life where if we were to take two days off like the results would be, like, so detrimental, like none of us are like, I mean, I don't know. I'm speaking for myself in you, but like we're not like getting paid for, like, performance or we're not like making money off of, like, sponsorship dollars or a stage. So for me, it's like the General like fitness enthusiasts and like you know a person who just wants quality of life. And, you know, maybe they're trying to uncover ABS or see a little more muscle definition, like a day or two is not. It's like, not gonna, like break the bank. And I say that. But if you're taking a shortcut every day or every other day of cutting a corner here and there and it starts to add up and you're straying from the path more often than you're staying on it like, you're obviously not going to experience the results that you know your potential could realize. But I think we get so caught up in this all or nothing mentality, and it just it doesn't have to be that way. If you fast Monday through Friday and you want the weekends to be a lesser fasting window and a greater feed window, do it. But, you know, it's kind of you have to be comfortable in those decisions. If you're that type of person or one of those people where extremes work better for you, then stay the course. So I'm more of the fast 56 days a week and then don't fast one or two days But I was talking with someone and they were like, You know what? I would make sure you are really cautious about it because fasting works extremely well for guys. But for women who you know, every single month, we have constant going through four different cycles. And I'm not on birth control or anything like that. Like I would just like, really make sure you listen to your body, which, of course I am.
spk_1: 23:55
But I thought that
spk_0: 23:56
was really interesting in something I didn't really think about. Yeah, actually, I don't really know anything about hormonal cycles and fasting paired together. I just know the kinds of kind of as a stand alone, like basic principles. But I would say, Yeah, listening to your body is so crucial. And if something just isn't a green with you, like, don't make it work. There's too many other methods of maintenance, loss and weight gain that you could try, as opposed to making yourself miserable, like it's just not worth it to me. No, what is your nutrition philosophy right now? Besides, of course, listening to your body, I think just it's just eating as clean as possible and sticking to basics and convenience. I used to have all the time in the World Meal Prep or Thio Cook or two just like go to the grocery store every day. And now that Luke is in the picture, I just don't have that kind of time. From the time the moment I wake up at 5 a.m. until the second I go to sleep, I mean, my time is accounted for. So now I just make it as easy as possible for myself and I batch my meal propping, and I just kind of stick thio easy ingredients that can be mixed and matched. And I try to avoid a lot coming from like a package I try to avoid, like opening a box or opening a bag. And actually, when I first went back to work, I found myself. I've never been like a big snacker, and I found myself like grazing and snacking all the time. And I think there was a lot that contributed to that like stress being one of them and just like Apple into a new lifestyle. So I was always like opening a bag of pretzels or like dipping into a bag of skinny pop. And after I identified that behavioral pattern, I was really like, Okay, you know, to make your changes, like, identify, like what? The problem this year and like how to solve for it. It was just being like a little more prepared from, like, the grab and go standpoint. So having chopped vegetables in the fridge, fruit in the fruit bowl that I could just grab and go and take out the door on Ben, like I said, matching all of my food programme. When I say that, I mean doing three different dishes at the same time for the whole week. So my husband would grill like seven chicken breasts, and that's what he and I would eat for lunch or dinner. I wouldn't make a big pot of brown rice, and then I would roast like three different kinds of vegetables while he was grilling. The rice is on the stove top. The vegetables were in the oven. It took an hour from start to finish, and we had meals that we could mix and match Monday through. I mean, essentially Friday. So just as easy as possible. And unfortunately I wasn't like photographing any of those dishes. Instagram. I did not look pretty, but it got the job done. And it was I mean, it tasted decent enough and was, you know, satiating fulfilling and gave me energy. So it's kind of it's not really so much about like, the presentation at the moment as it is just about utility. Yeah. God, take us through a typical day in the life for eating. So you mentioned you meal prep on Sundays. What does Tuesday look like for you did that? Yeah. So I usually I have a protein source with every meal I like. I mentioned I'm breastfeeding right now, so protein is super important, and I'm also trying thio put some muscle back on my body. So protein totally crucial. Um, in the morning, I'll have ed wides or scrambled eggs with the yolk and a piece of chicken sausage. Maybe some sauteed vegetables Really quick for a snack. I'll have, like, a small apple with one serving one serving of not butter, which is, like, so sad, actually what it actually do? A lot of discipline. Don't just take that one tablespoon like set a plate and walk away. But portion control this crucial. And then for lunch, I'll have 4 to 6 ounces of chicken breasts, 1/2 a cup of brown rice, and then I'm like super into zucchini right now. So I have, like a whole zucchini that I've steamed or sauteed with a tablespoon of grass fed butter and super delicious on. Then I'll usually just, like grab in the afternoon, a shake from Berries, and then dinner is usually a protein source, like a turkey burger that my husband will grill and then we'll do like fresh veggies. So do you like more of the five smaller meals rather than three big ones now? Yes, because I have, like, such an an energy expenditure with breastfeeding. I'm hungry more often. Before I was pregnant, I had three. If that meals a day usually would just have, like, two larger meals, and for me, with fasting that worked, that worked. But again, like they were big meals because I mean all my calories, like in those two males. So they were. They were big. What do you think about calorie counting? I know that you calorie count. Now, have you always gotten into that bed into that? Yeah, I'm into it. I think there are certain things that trigger certain people. Numbers can be hard to manage and keep in perspective. So I say that you know, never having a problem with obsessive behavior. And I think if you are coming from the lens of mindfulness and education, tracking calories is super helpful because one serving of something is you can have a totally distorted view off. What that ISS and when you're like grabbing a handful of almonds and you think, Oh yeah, this 200 calories of almonds. In reality, it's 400 calories, and it just it opens your eyes to why you may be having the problems or lack of results that you're experiencing. So I always encourage clients Thio measure and track for as little as two weeks because it really conditions you tow like, say, Oh wow, like I'm actually eating a lot more than I thought I was. And I thought this was 1/2 a cup. I thought this was one serving, and it turns out to be a lot more than that. And once you're mindful and you kind of get the hang of it, you're right. That's four ounces of chicken breast, or that is tablespoon of promise, and you're easy to kind. It's easy to eyeball and identify, but if you if you are not losing weight and again, I'll caveat this with. There are issues that hormones and their other, like adrenal functions that can contribute to this. So notwithstanding that if you're not gaining weight and you quote unquote have tried everything, you're not in a Clark deficit. And that is the number one thing. Thio experiencing weight loss is to eat less than you burn, and tracking and measuring is really the only way to truly understand what you're consuming and even still like food labels. They don't give the whole story like if you're being very in a quest bar or any protein bar, and it says 200 calories on the label. Maybe your batch has more one ingredient than another, and that throws off like the entire thing, so there's a margin for error for everything. So even if you are like obsessively tracking calories like you still could be 200 calories or so off. That's why you say you got a ticket with a grain of salt and as long as you're getting close, it's easy. Thio. Know what you're actually consuming and you get closer to your goals because your performance is more accurate. Does that make sense? Totally. How do you know how many calories you should be consuming? I actually have a formula on my website that I pulled from, um, a source that is linked in the article, but so for fat loss. If you take your current weight and you multiply it by 10 11 12 or 13 that gives you like your caloric balance for weight loss. That assumes that you are working out. That assumes that you're not working out as the same number, regardless of your activity level. On DSO. When you're looking to lose weight, I tell clients, What's your current weight? Multiply that by 13. That is the high end of your caloric balance for weight loss. If you're consuming that budget for a couple of weeks and you feel good, that's when you start to pare down. But I think people are unsuccessful because they try and go to. They go too hard, too soon, and if you don't if you if you don't need to consume less than 2200 calories, like Why would you like the goal is to eat as much as you can in your color balance rather than restrict. I know someone who waas a bikini body builder. Yeah, secure computer. I'm not sure which one, and she restricted so much that now her body, just almost like, had an adverse reaction to it. And now she's like working on healing myself in her gut, her metabolism. Are you ever worried about that? I'm not, because I I'm nowhere near that level of adherence on, and I would never prescribe anyone to be at that level of adherence. I no judgment. But I think that world is that they have a very skewed vision of reality in my mind. I mean, at no point at any time, like should anyone be trying to live a long term life, how figure competitors er lives There's during prep or a peak week like it's just too much and there's no quality of life. There's no joy. Your world revolves around to work out today egg whites, odes and chicken breast, and like to me, that's like no way to live. But if you have been dieting at a caloric level that is so low. Yeah, I think you do need to kind of take a step back and reverse diet or bring bring your numbers back up to kind of like level set. Because if you're in this mindset of like, okay, I need to eat 1200 calories and that's like an arbitrary number for you. You don't know what your body can handle for maintenance. Maybe you could be eating a tender calories. Maybe you could be eating 2000 calories and that enter. That brings you into a whole new world where you can reenter, reintroduced, different foods. And if your body isn't having a reaction to it, like, why not? Then why would you put so much, so many restrictions on yourself when you could have the same results, like with, ah, higher level of enjoyment? What do you think is a healthy number for weight loss per week or per two weeks? I know a lot of looking for that number of what kinds £5 in a week or like can I lose £1 in a week or whatever that is? Do you have any thoughts to that I don't because it's so unique to the individual. And if you're one of those people that way themselves every day and then you know better than anyone one day you could be up £4 in the next day. You could be down, too. And, you know, one day you could be stupid, dehydrated and down £5 on the next day, you're so we're, you know, hydrated like maybe her over. And then your £6 up like weight loss is not linear everyday. We fluctuate within the day we fluctuate. So I don't think there's any one like magic number or a number that really anyone should be shooting for a week to week. Weight loss to me is more long term than that. So over the trend of months, or I hate to say it years, you should be seeing kind of that downward trend by throughout the day throughout the weeks throughout the months, like you're going to see that line go up and down, up and down, up and down at the end of the year. It should be, you know, go in the direction that you wanted Thio. But it's hard. It's hard to say like I'm such like a small term scale like that. I It's so funny because I tried calorie counting for maybe a couple of days like years ago, and I have a little food diary, and I could not do it because I honestly not became obsessed with it. But that's all I could think about. So maybe yeah wasn't suspects. I was like, I realized like, Okay, I'm starving constantly. Something. You have food. So I know for me, that's definitely not area that I not necessarily contempt and do. It's more just like that's not necessary for me explode. What is my body needs? Like Hobbes there? He'll rather than like, I wish I could tackle out from the scientific sample because I find that really interesting. And I would love to know. Okay, how many catalogs do I need to have this really high energy that I feel incredible at? Because sometimes I think I'm not eating enough, you know, I'm not eating and not totally yeah, totally. And that I think you made a really good point. It's really hard to live a life of moderation. Extremes are easy because there was like a definite like Do this, don't do that. But over the long term, there's no sustainability. Eating intuitively is really hard, and it's taken me a really long time to get there both mentally and emotionally as well as okay, like this is six ounces, and I know that six ounces because I've been practicing this for so long. But even to just, like, realize I'm full and I am satiated, I'm just bored like that's really hard to do to stop eating when there's food on your plate. Like that's hard to dio to have one cookie instead of the whole sleeve. That's hard to dio, but if you're if you're one of those people that likes to just be mindful and eat when they're hungry and not track like I say that you're coming out on top because that's a hard skill and I say skills. That's what it is for a lot of people to master. But I'm the type of person, and I say that's not to like condone laziness, but I want to do the least amount of effort for the highest reward because it time is precious and you know life is to be lived, and I don't want to spend my life in the gym or the kitchen. I want to enjoy it. But I wanna have the results that I'm looking for. And how do I do that with the least amount of effort? Stress worry, obsessive behavior possible. And for me, that's tracking calories that's monitoring my food and tape. Right now. I'm not even, like, thinking about Mac Rose. I'm just making sure that I'm getting enough protein with every meal. But some funny women are like, Oh, I'm gonna start tracking back Rose. And I'm like, Why? Like dragging Mack Rose socks? It's really hard. And unless you're eating the same meals every day, it will take you hours to plug and play to get the right numbers. So, like why that's on the only way to lose weight. So I think being, you know, intuitive and mindful that is the goal. It's hard to get there. Do you think you'll go back to tracking back Rose? I don't think so. I mean, unless they were to have, like, an extreme aesthetic goal, or was really focused on, like hitting certain lists and getting back up to the numbers that I was heading pre pregnancy, but for me, I just I'm finding so much joy and other things, like even like when I am working out. Like I hate to say is I got one eye on the clock because I'm like, how much one resistant ain't like. I have got a lot to dio. I want my kid to bed. I my husband and three days like What's my best friend doing? I don't know, like so I don't even really like wanna be a gym right now, but I think like macro tracking and counting, there was a time in a place for it. But it's glamorized, and I think any like buzzword right now. Cato Fast eight Macron's like it's all glamorized like the shit is like, really hard to implement and like house to a sustainable lifestyle around and even words like paleo gluten free. You know no more, dearie. What are or are there any foods that you feel like don't work well with your body that you've experimented with? No. I mean I have no allergies or, like really major sensitivities or intolerances. I consume Gary. I consume gluten. It doesn't it doesn't bother me and I don't cut them out because I don't have Thio. And I know my clerk balance that I need to hit for maintenance and weight loss. And I know that from years and years of experimenting on just knowing what works for me, and if I can have a plate of pasta and stay within that balance, like you better believe I'm gonna do it. Pasta Fridays, Sundays, every it's so It's so nice and it's a meal that I don't even think twice about. It's a tradition that my husband and I have, and it's like a highlight of the weaker that weekend. And I look, I would never give it up because the joy that it brings me and us like far, far far outweighs any number that I would see on a scale. It's what are your tips? Bloat, hon bloat. It's different for everybody, and I think you've got to be super mindful of what you're feeling. Win. You could have us, you know, serving of Greek yogurt and not experience bloat for 24 hours and it's over. You're feeling bloated and you automatically attributed to what you ate like in that moment or the hour before you might be missing it. So to your point having a food journal if you're experiencing bloat or and if it's like extreme and debilitating and painful, I definitely see a doctor. But keeping a food diary and just kind of like elimination one by one. And that's not like restricting everything. It's taking something out for a couple of weeks and then re introducing it to see what might be the culprit. But when we eat out with me things out of a package, it's sometimes it's just, like, impossible to say, like what is in there when we're at restaurants like a silent? You know, saboteur is sodium and salt, and if that's something that you're not considering, like you, you could miss it. You might be taking out all of these things that aren't necessarily impacting your body. So if you're if you're experiencing blowed and you really want to get to the bottom of it, he kind of like, gotta go on, lock down for a couple of weeks, prepare your meals, prepare your food, don't eat out. No, what you're putting into your body so that you can evaluate how you're feeling after you consume something, taking it out, giving your body time to address. That could take a couple of weeks re introducing it and just seeing how you feel, what do you think? The best way to experiment on any sort of food or a new life sound? Whether that be, you know, you mentioned Kato. What do you think the best way to experiment is and how to do your own research? Well, knowing where to go for your research is like the first place to start. So I think I made a mention this last summer in a conversation that you and I had earlier. I look, thio bodybuilding dot com is a website that I frequent all the time. I'm not a body builder. I'm not a competitive ER, but at the bare bones level, what they have is what I want. I want to build muscle while I shut that, and that's their goal. That's what I'm doing. Like a much lesser scale. My timeline is my life, as opposed to, like a 20 week prep. But I'll search their archives and their article database, and then the authors. I'll click on or off Google, and they contribute a lot of times to so many different publications in so many different journals. So I find the authors and the contributors that I like and that I trust and it takes. It takes a lot of time to do that. But I make sure that I have all the information available and ready and to a level that I understand before I start. I have never done a taquito diet. I've been a high fat diet, and those are two different things, but a lot. The key to right now, I don't like Kim Kardashian, which one of the passions, like I'm doing Cato. And then there's, like gigantic salads like You're definitely not doing Tito and now the whole world things that a huge ass al it is like involved in getting different toasts and like that's not true. To be a key toe, you have to like, monitor the key tones in your body, and you do that through blood, saliva or urine, and it takes weeks to get into ghettos is and it could be as little as an apple kicks you out of it, so it really is like super demanding on and knowing all of that, I was like, Oh, shit! Well, I'm definitely not going to do that because I look like a glass of wine on the weekends and if that's not something that I would be able to tolerate, like I'm not willing to do that. So, really, for me, it's getting all the inn for information, mapping out the plan of attack and then waiting for the right time to implement. You know, we live in a society where were conditioned to think like the time is now right and like, I think you shouldn't put off what you could do today. But there is something to be said for waiting for conditions to be somewhat right. If it's the holidays, dieting is like it's not really the right time. If you're in a time of financial strain, whole foods and, like eating organic like probably isn't in the cards right now, if you're you know in a high stress time of work or your personal life like it's not really the time to focus on something, so I make sure that I have the timing down my plan of attack. I have all of my research. And if I have any questions that are pop up, I know so I can go to to ask for help. So I think there is a lot of leg work that has to be done before you do something. Even something is means dream asshole 30 like a lot of people will print out the shopping list of them. Go to Pitt, dress like look for recipes and sometimes it's not as solid as easy as that. And you have to be committed to a concept, and that is outside of the gym and the kitchen like it's also like investing in your mind to that makes sense. It's a great point when you experiment, how much time you give yourself. If I'm feeling if I'm into it, I give it like 34 months, and it's something that I want to continue with. An I implement into a lifestyle. If I'm feeling like shit for two weeks, it's not for me and move on. I think if you're if you're doing something and I said last time, like for a workout program, it takes months, sometimes a year. Thio experience the full benefit of our program, something like diet, you know, pretty much right away. If it's not for you. If you're having a high fat diet and you just feel nauseous, lethargic, lackluster all the time, and it doesn't go away after a couple of weeks. Probably not for you if you're dizzy. If you are feeling faint, that is problem. It's probably not for you. Give yourself a couple of weeks. If you're not acclimating to the point where it's, like doable, it's still debilitating. Move on, try something else. What's been something you've tried that you hated whole 30. I'm a whole 30 hater. I know, because I think it's just ridiculous to remove certain foods for no reason. I tried whole 30. I didn't like it because I thought it wa ce ridiculous to remove certain foods that would otherwise, you know, be healthy boats, a sweet potato and actually, super tools might be in whole 30 now. When I first did it right when it first came out that you couldn't have like any other day, does it goes, Yeah, so I was just kind of like, Why? Why is this so restrictive? And of course, if you're only eating chicken breasts and, like fibers, veggies like you're gonna lose weight. But this is not a sustainable lifestyle. And most people that I know who were doing whole 30 would go like off the rails when it was over. And like, Why would you do something for 30 days just to have a week of, like, binging? That follows when you could be having desert a couple nights out of the week and like, stained, saying so any like program, that's like, This is, you know, you're eliminating all of this stuff and it doesn't tell you why they don't really like that. And I'm sure whole 30 goes in tow. This is why you're doing what you're doing. But I just don't like it. I actually did the whole 30 a few years ago, and it was fine. I had great skin. My energy was pretty good. But the one thing that I'm like, I really hated this aspect. I lost all wish all relationship with food I literally didn't even want t almost like like, and this is probably also meet. It's not making fun recipes. I don't want another carrot I'm done with. I know you really do get into, like, a right with what you can and cannot eat. And I think I read somewhere and I honestly can't even, like, remember the source. So everyone take this. But I think there was like a bar that was whole 30 approved and they, like, went back on it because so many people were, like, just eating like I think it was because they were young, like 10 are experts a day in like black coffee. And while I'm on hold 30 it's already approved, like what the fuck like that is supposed to be like healthy and sustainable and, like help you have the best quality of life like No, I do have a girlfriend who said it challenged her to be more creative with her cooking. And I was like, I'm into that. I like that for me. It was not That was not the case, but if that is something that you know helps you, like, explore your culinary prowess. But good for you. Yeah, I want to hit on two more questions, and then we'll do just a few rapid fire questions because I know we're coming up on the time again. How does this go. I don't know. You talk about a delay and decide motto that comes your cravings. I'd love for you to share that with the charge community. Absolutely. And actually, I learned this tip and drink from a nutritionist here in Chicago. Dawn bladder on Dhe. She She's absolutely credible and has the best outlook on life. I love her. She and I were talking a few months ago, I think at this point last summer, and we're both talking about how, when we want to indulge, we indulge, and we enjoy that indulgence wholeheartedly. But it is not an impulsive decision for me. If I'm craving something, I really think about what it is I want, and you know how I want to enjoy it. So I my sweet tooth rules my life. I have dessert most nights out of the week. It's just a little piece of desert, but not the last. It's a treat. At the end of the day on dhe, I'm like a huge donut person. I logged on it. So if I am like craving a doughnut during the week, I say to myself, You know what? If you really want that doughnut on Saturday. Go for it. It's like a Tuesday on Saturday. Go for it. I give myself the option. I give myself that permission and I would say, like eight times out of 10 I no longer want it by the time Saturday rolls around. What if I do? I go for it and I truly savor every bite. And then I'm kind of like I'm done with it. I don't think about it. I'm not obsessing with it. I ate it. I enjoyed it. And I move on with my life. And I think that's like for anything in life, Really, whether it's like a purchase or, you know, a trip awards any decision like really thinking about what it is you want and why you want it really behooves a lot of a lot of us, like, right now we're you know, everything is instant at our fingertips and, like, sometimes don't even know why we're gonna do you mean half the shit we're consuming and I goes beyond food. Yeah, that's a really good point. And I think cravings are interesting because they tend to happen, at least for me. When I'm starving right, It's like with meal prep I That's something I really want to work out. But if you are eating, you're gonna have those cravings you most likely, you know. So I Do you have any tips besides in the open? Because that's obviously something that people should be implementing if they find themselves just starving at certain times of the day. What do you do if you are, like, famished? And you know, like like I'm not have dinner like in an hour or something? Yeah. You eat when you're hungry and don't even when you're not the you know, breakfast is the most important meal of the day or three meals with two snacks like these are handcuffs that we put on ourselves, and it's that that's what I should do. That's what I should be doing. And I should be doing that. You don't need thio have this mentality of I should eat three meals a day and I'm already in my three males. And so I'm done. I shouldn't eat dinner at 6 p.m. It's 4 30 I'm starving. I can't eat right now. Eat when you're hungry, don't eat when you're not. And if if you're consuming what you think is your court balance and you're famished. You have to reevaluate your numbers. You have to reevaluate the workouts that you're doing. The sleep that you're getting like something isn't right if you're not feeling satiated. And I say satisfied over two different things you've gotta kind of like look inward and pause And what isn't adding up here because I can't function at a level that I need to function like if I'm so hungry and that's like all you're thinking about. So, like, if you're hungry, eat. It's so simple. We put so many rules on our results, but actually like nutrition is like pretty simple, like don't eat shit and eat when you're hungry. I love this question because you, as a marketer, I feel like will also love this question. Also really getting my stress. So this is what someone asked Charge. Why does a fist fitness industry go from one extreme to the other? A year to goes all about being fit and healthy, and now it seems like everyone is focused on treating themselves and an excuse to be lazy. What do you think about this? Well, I think the fitness and health industry is very different than the wellness industry and the wellness industry is what is so trendy. Fitness and nutrition. It's really the same shit over and over. Kato is not a new thing. I mean, essentially, the Atkins diet is Kato, and that was like really big in the nineties. And people have been practicing going into ketosis and, like high fat diets like way before that. Um, intermittent fasting is not a new concept. It's decades old. I think mainstream marketing is just bringing a lot of this toe light because people have a platform to share. Oh, this is what I'm doing. I mean, figure competitors have been carved cycling and depleting and going in and out of different people weeks for years and years and years. It's just now that they have, like, a platform to share what they're doing, that people are like, Oh, should I be doing that? Oh, I'm gonna I'm gonna do that. They don't have all the information to really practice it. So I would say fitness is pretty. It's pretty basic, and a lot of these concepts are not new, and the diet industry is a multi $1,000,000,000 industry that does not work. And if it did, we would all be taken a pill or, you know, with our psychology, and we'd be running around them in our death lies with the best bodies ever. We're not because it doesn't. The diet industry does not work eating clean, maintaining a CA Lord balance and working out over time. That is how you get the body you want. That's how you achieve the life you want to live, plain and simple. Wellness, I think, is this whole new term self care, which, honestly, again, I hate to be like a dark cloud, but I think it's like it's like all 30. I'm a hater. I think it's total bullshit. Self care is this, like gift wrapped bow, we wrap around choices that we make to justify behavior and face Mask is not going to solve your problems like it might feel nice in the moment, like anything feels nice in the moment. If you want to do it, do it. You don't need some label to make yourself feel better. I mean, if you really are thinking that your life needs an overhaul, you need to sit down and like look at your savings or you're like retirement plan or something that, like, actually will move the needle of your life forward. A candle at Bath is like nice in the moment, but like don't like me like I'm taking a night to self care like you can just, like, recover and like, take it easy and chill like you don't need to, like, make yourself feel better about it. Just don't get it. I really I don't get it. Another future God Gas grabs rapid fire questions ominous. Ask you 10 questions. Just answer with the first thing that comes to mind. OK, what were to describe you? Feisty like to meet Lady Gaga. Favorite app. Instrument favorite snack. Any kind of not butter favorite treat cake cookies, candy, ice cream cake. All the big book every charge girl should read. I would say any of the Chelsea Handler books. They're hilarious, and we all need more laughter in our lives. Yes, why are you curious about right now? My baby like thinking about the life that he is experiencing and like a baby's emotional intelligence like it's there, it's crazy, like seeing him process and develop like what must his experience be like? I mean, it's like, so fascinating. I wish I knew he'll be talking soon. Top three interests other than fitness, I think so. One dimensional right now. My interest. Uh, okay. Cooking and not like mule prop. Like actual cooking, cooking and baking. I would say decorating because we just bought a new house and it's only personally furnished. And third, um, just like really exploring the city that I live in. I feel like Chicago is, like, so awesome and gives us access to so many different things, like ST Fest museums and, like, I really take advantage of them that much. And we live in, like, one of the greatest cities in the world. And I'm, like, not even like out in it most of the time. So just kind of like expanding my comfort zone in my own backyard. They rest skincare, splurge. Oh, gosh. Anything that terra from spot Irma tells me to purchase I purchased this chick is my end all be all skin guru. It's here about once a month. I do whatever dream I'm at this point. I just laid on the bed and she, like, just does stuff and I'm like, What are we doing? Just over 100. Usual Today she talked about no bullshit. This chick is no bullshit. She says what you need, She says, What you don't need not trying to sell you anything. But right now I think she the last thing she told me to do was invest in vitamin C serum. So that's what I'm using right now just for like to preserve my youth. You know, like I love her and you can actually find her. We'll have a link her and show her Instagram because she'll do like a lot of Q and A's about just like how to, like, preserve your skin how thio like avoid sun damage and what you can do, like on any budget. Really? So really, I'm interested in anything that she tells me to do because I rest me and so I can't do Bo talks right now. I've never done Bo talks with the second my son is off the breast. I'm gonna go to her and be like being me up. Actually, she doesn't do injectables, but there are other people at her practice that do they go Spiderman e I know everywhere. Route Crevice, Granny, I don't know. Last question is what is your personal mission statement? My personal missions. David, I think, is act every day and every opportunity in search of just a life better lived. It's really not so much about you know your goal of the moment or you know what you're doing in the gym or your to do list. It's really achieving a quality of life that makes you find fulfillment and happiness. And I always go thio, an exercise that I did with a life coach a couple of years ago of like your 80 year old self like, What would she say about this? Is this important to her? Does this even? Is this even a memory for her? Does this even register with her? And if I'm super stressed about something really upset, I think about her eight year old self like, Does she care about this moment? And if the answer is yes, then I really put a lot of like time and, you know, emotional energy into it. And if the answer is no, it helps me kind of like move on. I love that. Yes, meet her It's a very emotional exercise. I when I didn't when I did This is my life. Won't like her in the show notes as well. Anne, I was an emotional mass like I was like, very upset and crying And like, just like I said, emotional because it really like, made me have that, like, light bulb moment that my priorities are, like, kind of messed up right now. And I'm not living life to the fullest. And I'm not really like achieving my full happiness. And it was really eye opening and it was timeless. But you are a rock star. You are. Thank you so much, my love. Everyone stay tuned for next week. We haven't awesome guests, but make sure you follow okay if you haven't done so already, she is the greatest. And you should definitely take her class in Chicago. We will link up her schedule. I will See you later. Bye, guys.
spk_1: 1:5:09
Charge girls. Good morning. Yes, I'm talking to you. Was time to get charged up because these days you knew this guy says hi Hands bluer than blue with the sun shining and all the birds chirping to two day is the best day to be alive. The miracles appeared once you open up your eyes Surprise time to keep living the dream So get up. Enjoy the rest of your charge. Tain, huh?