What's Eating You?

I try to be happy. Even when I'm not happy, I'm gonna smile, yeah, because you know what I mean. You have those beautiful teeth, right, Actually, let's not talk about my crooked teeth. No, hey, they're beautiful. How's life with your buddy? You've been busy? Things are great and man, busy busy, gotta be busy. You're always busy. You're not busy or in trouble. Yeah, you know what I mean. If you're not busy your board, you're thinking about how you feel. And if you're thinking about how you feel

too much, you're not busy enough. You do a podcast. That's right, Let's do a podcast talk about how do you feel? Instead of me? Yeah, we also got here with us. We've got Dmitri and we've got Rick. Good sirs, Dmitri, what's up with you? How you doing, buddy? I'm doing pretty well. Feel good. Likewise I should say you look good, look good? Yeah, you went from handsome too. We got these guys. That's fine. I'm not fishing for compliments. You

wouldn't hurt Greg. How you doing, boss? Horrible? Horrible? I'm doing excellent. Yeah, I'm excellent, awesome. Appreciate you guys coming in today and also today we're very excited we have a great episode for you guys. Very excited to introduce the special guests on the podcast. Christie Morrel was welcome to So. Christie is a dietitian for USC. She has a private practice, and she was also gentleman our dietitian for the l A Kings when I played with the

King history right there. Yeah, so we have worked together. She's amazing, exceptional her job and exceptional communicating. And also I'll say this, Christie, she has the best snacks. She always comes packing with the best. I really do. I would agree with that completely. That is a love of mine is to find really good, healthy but tasty snacks can I just say I'm a little relieved because you actually have the same name as my girlfriend from college

that didn't end well. And when I saw Christie morrell is coming in, I was like, oh my god, are you serious, and last like this is gonna be awkward, but that's too bad. I really would like damn a good show. Well, Amy, now you know, book another Christie Morrell. But we appreciate you being here. I have so many questions for you personally. UM, we work together. It wasn't long enough. The King's released me. If you have any pull there, you know, UM, let to know I'm still

in shape and I will come back. But I appreciate Uh. I look forward to picking your brain because you work with athletes and performers all the time. UM, have a wealth of knowledge. But the first topic we want to get to is Rick has had an issue with one of his kids, which I believe you'll be a lot of help with. So I'll say with this too, rip

pay Christy. Really want to get into the topic of diet and health with you, for sure, but I wanted to ask you just one quick question about when do at what age is appropriate four kids to get cut or make the team or when do athletics turn into

like a real competition. You know, my my daughter was recently cut from She has been playing soccer club soccer for the last three years and she was on the the A team and recently they had tryouts and she got cut and moved down to the got cut to the B team, and um, you know, we were quite honestly speaking, we were all devastated. And she was devastated, not from the fact that she went from the aid of the B team, but she was just emotionally. She's ten.

I think at the time she was just emotionally distraught. It was more social, I believe than it was anything about, you know, not being good at soccer or at a certain level. Um. Frankly, I think she was at the right level where she got placed. But UM, I do think, you know what, what kind of just has been driving me and my wife lately is you know, like we were you know, I'm a competitor. I played sports in college, Um, you know, and so it was just drove me nuts.

The first thing I want to do was like, we're going out on the field and we're going to practice for three hours, you know. And then I was like sitting back and I'm like, that's not good. That's not the right way to do it, you know. I mean, she's only ten, And my my thing I wanted to bring up in here was like, what is the most appropriate age to start kids where it is ultracompetitive, you know,

and what's the right thing? You know. You hear stories about parents that are living vicariously through their children and dads and moms getting in fights at school or at the at the game and stuff, and so, um, that was just something I wanted to share upon with you guys. With you also, that's a great question, and I think that, Um, I think a lot of parents do that. So if you're a good parent, in my opinion, you have those conversations.

Is it more important for her to get on the field and keep practicing and try again next year, or is it more important for you to see her to be able to do that, you know what I mean. So I think when when you have a huge disappointment like that, it's almost supporting her, loving her and just be like, you know, obviously, for whatever reason, it is

what it is right now. You can't just stay in that lull and be sad for the rest of you know, the year, but what can you do to empower yourself to maybe you want to try again or maybe not? And that should be a conversation versus Okay, honey, what we're gonna do is on Sunday, we're gonna get out there for three hours. We're going to practice that one kick. It's like, whoa dad? Like really, So I think it's important for the kid to be competitive and to want

to be competitive, not the parents. So it's like, all right, we're gonna get out there and we're gonna does she wanted to? I know she's disappointed, but does she feel the fire to want to get back to that a team? Like she's got to have that, not you. So and I'm not saying that's that's what you're doing, but I

think it's important. You know, my my daughters played club soccer as well, and it's like and my wife played soccer and co and stuff, so she's she's really we're both competitive people, but it's like we want them to have that fire. It's awesome that they do and if they do, but I realize that if if we push them to do that, and it's not a good mix. So Christie, you have two kids. Correct, Yes, I have two boys, two boys twelve and Dylan will be ten

in July. So you're you're rights just starting to get into thick of it um And you work with athletes, you work with USC, you work with kings, you work with top level athletes. How do you approach it from a standpoint of when is it time at like your twelve year old, is it time to now start dialing in his nutrition and trying to build him up to be an athlete? Or do you just defer to him what he wants? When is it time as a parent to start escalating the process if your kid wants to

be an athlete. So this would be an awesome question for my kids because I think, because of what I do and what I know, I have been teaching them and I think, Aime, you can um comment on this, but they have always eaten really well, not to the point where they don't eat sugar. I don't allow it.

So I think as parents, you should start teaching your kids, educating your kids, communicating with your kids about nutrition from as little as they can, you know, as soon as they start eating honestly, because you can't be like, Okay, we're just going to kind of let you do your thing, eat whatever you want, and oh, now you want to play sports, Okay, We're just gonna like undo all the things and try to have you eat healthy and take

care of your body. It's like, you should be taking care of your body, whether you want to play sports or not. And then I would say for Devon certainly right now, he's at that age. Interestingly enough, we have a beach uh date coming up and he's like, Mom, I really want to be able to take off my shirt and feel good about my abs. And I'm like, okay, um, so so um. He's like, are the things that I

could be doing differently? I love his communication with me because we talk about nutrition all the time in our house. He's like, what can I be doing differently? Or I could feel better about my stomach? And I'm like, that's a great question. You know. Sometimes it's genetic for kids, Like some kids have that, Like my youngest son, Dylan has a very flat stomach, and he probably and he just does like he has one of those kids that you would see and he's just always gonna have a

very flat stomach. Devon just doesn't. And so I talked to him about Okay, well you could cut back here and here if you want to on some sugar that you're consuming, and we'll just kind of lay it out for him. But I don't ever press like, oh, you need to have x amount. I would never say to a kid ever to start counting calories, to start measuring their food to um, you know, way themselves, or to do anything that could jeopardize the relationship with food and

their body. So if if he came to me and it's like I because he's into wrestling right now, and of course that wrestling is a sport where it's a little tricky with weight, but he's not at that level yet. Um. But in terms of getting him to be competition ready, or if if a kid asked, I would say, yeah, let's look at your current eating like current eating habits, what could you do differently? Could you eat more protein

and a little less snacky foods. Could we find replacements of things that you like that are healthier that might help you cut back on a little bit of body fat. Because it is a competitive world, but you have to be able to be It's such a delicate topic and

I think parents involvement can get a little sticky. So sometimes you want to bring in a professional because then you don't have to have that conversation of then the kids starts to eat something like chicken nuggets and you're like, wait a second, I thought you said you wanted to,

you know, get a little bit leaner. That is, I mean, that becomes a little bit tricky because then you're now the food police and then they feel like, oh, you're watching them, and I'll tell you right now, from all the kids that I see in my private practice, that's where things start to brew. And then once they've gone down that path, it's it's a tough one to pull back on. So you do want to be careful. The

opposite is bad too. You don't want to reward them with donuts exactly same thing, because then they're shooting for that and then they're eating the opposite way and you're giving that to them. Absolutely. I once said, when I was growing up playing hockey, one of the guys like in my class and on my hockey team would get a score bar every time he scored a goal. True, sorry to get a score bar from his dad every time he scored a goal. And we played this one town,

we beat them, forty five nothing. We beat him forty five rip. He picked up eight goals and he got eight score bars. He has no legs, and he was a very large child like he was to this day still is a large absolutely, And I think and again I think parents, parents do that often. Oh you're you're sad from school, you had a fight with a friend. Let's go get you some ice cream, you'll feel better.

It's almost like something that kids, you know, they it's a reward system, and that's how they cope with their feelings and then that last them. There can less than their whole life. That's how they reward themselves or you know, well, I was gonna I was gonna say it, Like I feel like it's a fine line, Like you're saying, is is the food situation or the nutrition versus Like at what point does competitiveness take over where it's like parents

are pushing their kids, you know. And I feel like this is maybe a little bit of a bigger picture, but like it is important for you know, you can use athletics to get into college now and you don't have to get in a natural way. In fact, I wouldn't say it's easier, but it's definitely a different path, right, you know, it is a huge one. I took it myself. And but like there are people that are trying to use that private coaches, private quarterback, you know, and trying

to get their kid to be that much better. And it's and I think it's it's almost like this way of you know, pushing them to a limit where they're looking for other outlets to get away from that sport. You know, most kids at certain point, you know, and it's like they're either going to food or drugs or whatever else, you know, and it's horrible. A question, A question for you. I get asked by a parent that a kid's twelve years old or thirteen years ago, what

kind of protein does he need to be on? Does he need to be taking? When should they really if they want to be a competitive athlete, When can you start them on proper nutrition and really educate them on it. I think when they ask for it, When they ask for it, then they're ready to listen and do something about it, do you know what I mean? So if the parent is saying you should do this, then the kids like, I don't really want to and I really like my pizza and whatever. It doesn't matter how much

you talk to them or educate them. They're ultimately going to put the food in their body when they're at that birthday party or when they're at their friend's house.

So when the when the kid says to you, I really want to focus on this, I really want to gain speed, so I know that I can be better if I really dial in my nutrition or however they probably use those types of language, but and they're asking for it, that's the time they'd be like, great, you know what, Then we're gonna get a professional because mom or daddy doesn't know exactly how you should be eating.

We're gonna get somebody who can talk to and really understand how do we do this and there is a correct way of doing it. And unfortunately kids are way to expose now to YouTube videos and all this other stuff and they're just going to get information online or in other places and it's not age appropriate. These kids are still growing, so they shouldn't be taking supplements. They

shouldn't be taking all these protein powders. They can do it in a natural way and in a healthy way, so they don't feel like, you know, they have to be again counting everything or measuring or just becoming obsessive. And that, unfortunately, is something I'm so passionate about because I think more and more kids are almost the obsessive nous with it, getting obsession or having obsession with it versus something that's healthy. So what would be an appropriate

age for somebody to start taking a supplement? That's a great question. I would say, when they're then they when they're done growing. That depends what kind of supplement you're talking about. But let's see asked the most by like hockey parents, parents back in Canada, people that know me or my dad or my mom, they ask a about protein and creatine because they might know somebody that's on And these kids are thirteen and four. So definitely absolutely

not at that age. I mean, I would say, and again I'm not it depends on the person, but when they're done growing would be ideal, so or maybe kind of like senior in high school, maybe to college somewhere on there. I wouldn't. I wouldn't start them any sooner because and it's it's actually not proven. I can I can give athletes and I have many times great muscle building or ways that they can lean out without having to take any kind of artificial type of supplements. There's

ways to do it. So can you give us some examples for that, for for even just for a parent, if a parents looking to lean out, or if a kid is eighteen nineteen or going to college looking to lean out and be an athlete, what would be some natural ways or foods that could help that kid. Sure.

The first thing I do is have each they can do this right now if if they wanted to, but have them write down everything that they're eating for or a week and start to see little holes they're like, oh, yeah, I snack on like when I'm in the car, or I wait too long to eat, and then I get home and I'm starving, so then I just eat a bunch of snack food. So first and foremost, I'd just love to see what they're currently doing. And that's just

anybody can do that, any kids. Sometimes I'll I'll um, when I go into Devon's class, I taught a nutrition class. They'll ask me that, like, what's the best way to be better about my nutrition? I'm like, well, first, see what you're doing, take take notice, be mindful of your habits. Because a lot of kids are either skipping breakfast or you know, they'll eat just whatever throughout the day and then they come home at night, like you said, kind

of binge or just eat whatever. So first kind of look at what they're currently doing, and then I can easily go through and be like, Okay, well instead of just eating a bunch of goldfish for a snack, you can have yogurt and some foods. So yeah, and I think it's more. I know we're focusing on you know, athletes and stuff like that, but I think children in general. I think the nutrition, Like I was this rewarding with donuts, and then there's there's you know, eating completely healthy here

and there, and you're getting to the supplement's point. But it's like when I took my daughter to school when she was in kindergarten. I was just we're sitting there, she was coloring, and a friend of hers came up to the table and I was like, oh, that's a good morning, I said, you know, somehow the topic got to us and how's your morning. You know, She's like, good, I had three doughnuts. That's like kindergartener had three doughnuts

before she went to school. My kids will come home and they can't wait to tell me what their friends lunches look like. They are like crazy, I have a question for you. So, my my son plays travel baseball. So every other weekend, we're in a different city or a different place, and there's anywhere between four to twelve fields around this whole entire complex and and we're there from eight am to three pm or all day long basically, and there's one stand of snacks and foods in the

whole entire thing. And it's cheeseburgers, onion rings, French fries, burritos, dogs, nachos,

hot dogs, and it's you cannot get sell. And and I almost feel like if you're kind of not an outcast, but like if I brought my own cooler with like no, come over here, and we're gonna sit over here, and you're gonna have these these you know, nuts to snack on to get you more protein while you know, in between games, Like that's odd and unfortunately that's I would like, you know what, I would have no shame in that. I'd be like no, but I but I feel like it's like, how do we as a whole get those

places to change? Or you know, because that's a question. I mean, the fundamentals there are are everything's market driven. Everything comes down to economics. At the end of the day, if there's not enough choice because the market created not enough cheap because the fact of the matter is all the choices actually exist, the economy determines what choices you end up with ultimately at that one place. So fundamentally speaking, the general public wants to have a hot dog. That's

all there is to it. So you know, that's what you're dealing with. If you want to go against that tide, you have to sort of you need to bring your own food. So is that something to change the culture? Essentially? If that's if the culture wants a hot dog, that's going to be the culture. But but if you were, if you I don't know if we can view our whole foods or Thrive Markets. Let's use Thrive markets because

we love Thrive Markets. Why doesn't Thrive Markets sponsor a huge sports baseball indoor thing and and have that be their entire right, you know, instead of it's you know, you gotta del taco, you got a burger, You've got all these other places down the street, or just the regular person making the cheeseburgers, But like, why wouldn't one of those places be like, hey, you know what we're We're going to have a healthy place where all these kids are gonna play. I think it should be on

the advisory board to thrive. Remember I got my toilet papers there. But there's a great irony there. I gotta say with the to me, the obvious irony is this the sports fan in the live sports fan visit going to a sports event is going there to have a beer and a hot dog. So you know, you're coming in with with parental's parental advisory version of what you want your kids to have and what options do you

want to have at the game. But it's changing. You're starting to see some healthier stuff show up in But I'll say that you're going you don't have to. What I'm saying now is you don't. You can if you want, but there is an option if you don't want to. That's starting to come in. But let's say there isn't an option. Christie, as a parent, what would you do?

Would you meal prep and bring something like for parents that want to do that that have kids but want to eat healthy, Like, what would you do and also, can you also maybe give us some examples of things, specific things or companies that you would bring with you where they can get these products from. Sure. So I mean,

first and foremost, I love the absolutely. I have like two or three of these, you know, little coolers, and I would pack sandwiches and yogurt and vegetables and fruit, and look if they want to over the concession stands and get a bag of chips, because that's what they really wanted. I The other thing, too, is there's a flip side of being overly. You know, oh my gosh, you can't have a gramma sugar, you can't have any

processed foods. And I see a lot of kids like that too, who's parents have just put like they can't have anything like that, and then they become very obsessive. So I think there's room to have both. I think if you can pack some stuff and then be like, you know what, honey, if you want to go, you know,

this is gonna be dinner. But if you wanted to have the hot dog for lunch, if that's what you really wanted, you have to be able to communicate, but like, look, we're going here, We're gonna be there all day long. I don't want you to just live on concession stand foods.

Maybe we can pack something together, like can we get this and that, and let's empower them to be able to make some choices versus well, I'm just going to pack everything that I think you should have and then the kids like, I don't even like that, you know what I mean. So I'm always encouraging parents to be so involved, even packing lunches for for school. The kids

should be involved in that. And it's so interesting because not to get totally off topic, but um, one of the things that I would say is, you know, I'll tell the kids during lunch is when you're when you don't eat your entire lunch and you throw out part of the sandwich or all this stuff, and your parents open it up, they think you ate everything, right, They think that you liked what they packed, so they're gonna pack it again. And that was such a lightbulb moment.

Parents are like, oh my gosh, Christie, how do I ever thank you? Because my kid came home and said they never even ate that sandwich. I never liked it. They were throwing it away all the time, and they were like, lunch it all. It's just the communication. There's such a lack of that with kids, and I can't tell you enough that is such the beginning point of all of this when it comes to nutrition and their

health and well being. It's sitting down and having a conversation of like, hey, honey, let's make lunch together for tomorrow versus I'm gonna pack something that you're gonna throw throw out our trade with your friends, like what are we doing here? So it comes to that. But there are great companies. Trifecta is a really great company that's designed for athletes, and they have four or five different

meal plans. So if you're like, gosh, we're gonna be going on the road a lot and I just need quick, healthy meals that I can pack. They have a great website and they have different options and you can do it that way where they're just nice and package and you just you know, can take them with you. Yeah, ask you a question healthy adolescents them early adolescents into like your late teens. How much of your muscular development has to do with your nutrition? I would first say

that everything is about genetics first and foremost. Having good genetics is a is a plus that's number one. So bulky musculars could be sixteen years old like naturally novel sort of Sorry, keep going, keep going, that's a good question. Keep going, because he was so he seemed naturally very muscular, like he looked like a rod Dan you know. I mean he has a large, large muscular development at a very early age, you know what I mean, which is really unusual. And I was wondering, how do you put

on that kind of muscle tissue? Was that almost strictly genetic, regardless if he would have been training or not, just that was his natural physique? Or do you think I had a lot to do with diet? I definitely think diet and the way he lifted and trained, for sure, was a big part of that. Genetics is a big part of it, but nutrition has a huge role in that. And I'll tell you how I know that for certain. Is that you put an athlete on a dexa. You

know the right, So a dexa. Yes, it's a body composition. You basically lay down and it tells you how much fat to muscle you have on your body. Ok. So this is like a mobile van and they scan your body exactly. Yes, that's exactly right. So after you get scanned, you get this print out and tells you how much fat to muscle you have on every part of your body, your legs, your arms, everywhere. Right, then you design a

meal plan. I did that and the doctor pulled out the plug and blew on it plug because he thought it was broken because there was no muscle here. So basically, then you can give an athlete a specific meal plan and they go back on the deck set and you can show them, look, you gain five pounds of muscle and decrease two body fat just by following this meal plan. Now the buying is there right now they're like, okay,

this this girl might know something. That's a big component because for athletes, I mean, they can see their body, their physique in the mirror. But when they know that something is really working, when they can see like, wow, I've increased five pounds of muscle. Because when you get on a scale, you don't know if you're gaining fat or muscle. Right, so ADEXA muscle your muscle, So that I would say, so Hunter, there's no there's no doubt in my mind. Nutrition is a huge component to leaning

out and having a good muscular physique for sure. We gotta take a break. We'll get back to Christie. We got a thousand more questions. We can take a break first. This is how men think. My name is Brooks like and I got Gavin, we got Rick, and we got a Petree with us, and we're very blessed to have Christie Morale with us as well. We're talking diets, we're talking nutrition, we're talking performance. And for people that don't know Christie, what would be the number one reason that

a parent would come to you for their kids? What is their kid maybe dealing with? What are they going through? Why would why do you get contacted the most from a parent? So I specialize in eating disorders and disordered eating um for kids in particular, and I'm fortunately think it's on the rise because of social media and pressure and school and there's a lot of competitiveness with within sports too, so people think, oh, I need to look a certain way or be a certain way, and so

there's more and more pressure on kids. And so I think the parents find me through their therapist or pediatrician or however, and they'll call me up and they'll tell me about their daughter or their son, and I see a lot of boys in my practice too, UM, which is so sad to see these young kids really struggling with their weight or they're not eating um because of stress or anxiety, and their parents just don't know what

to do or how to help them. What about for an adult, what are Because I have a thousand questions for you, I feel like I'm just hogging her from you guys representing all of us, and the spot on over like three page. I am. I love writing notes, especially on diet nutrition doodling. My question for you is, for let's say, men, um, what are some of the very basic mistakes that we're making that we can make a change on that make a big impact right away.

I see older people, um that have just careers jobs that they want to either lean out or they've been trying to follow certain diets. I mean, this is the problem is that there's more misinformation on nutrition than there is credible science based nutrition issue information out there. So some people will try to go Google or find you know,

whether it's in a minute fasting or keto. I mean, there's a million different diets out there, and people get confused what is the best way that they should be eating? So people come to me and ask, you know, what is the best way that I can take care of myself. I've noticed that I've put on some weight or um, you know, my doctor said I have high cluster, all these kinds of things. The biggest mistake I think that people make is they try to go find a diet

on their own. They go research something, and then they try to you know, put something together just themselves, and they fail pretty miserably. And I'll tell you why, because they think the idea is to restrict or starve themselves. So they'll start with a celery juice in the morning, and then they won't eat until let's say they have meetings after meeting and now they don't eat until three and somebody brought in bagels and they're, you know, shoving

four bagels in their mouth because they're starving. Right, I'm gonna be super healthy. I'm gonna start with the celery juice that everybody talks about, and then I'm not going to plan my day. So it's things like that I think that really get people all messed up. So are you noticing any differences in the way that males, uh young males are are having uh body image issues versus say, years ago, are you noticing an upswing in that trends? What do you think that's do do you think it's

due to lifestyle? You think of social media one million? Absolutely you think it has all right, So when you say social media, you think that's a cultural element, meaning do you think that's because of what they're seeing in social media and other people looking ripped, looking fit, looking handsome, or do you think it has anything to do with sort of like the political the way things have shifted politically, and boys feel almost guilty being boys anymore, the way

that people talk about boys. That's interesting because boys are sort of emasculated growing up now they're told don't be so aggressive, don't wrestle be you know, go over there like Jane, that type of thing, you know what I mean, versus being able to get out their physical uh, your nature being a male. I was a very physical male, so you know not but as a child, I was what you would call very unusually physical, right, So everything

was based around physical activity. It was my entire youth, right So, and that being sort of beaten out of you as a young man is very peculiar to me, truly. Do you think that has to do with it. I've never really thought about that, to be honest, until just now that you just brought that up. Um, it may

absolutely have something to do with it. I would think some of the young boys that I see in my practice, Um, it's at least from what I'm seeing, it comes from a lot of pressure, whether it's at school being made

fun of or other kids. You know, again, if they're they're more athletic than I am, and so I feel like I don't get asked to do things because I don't have this athletic you know, build, or I don't look a certain way, um, or they're just really obsessive on the other side of you know, wanting everything to be perfect. You know, I've had a young boy who was like everything has to be perfect that I eat, and I'm like, where's this perfection coming from? Why does everything?

I mean, he was reading at such a young age. He's reading all the you know, the nutrition facts and the like. Where did you get this from? It's a learned behavior, unfortunately. That's why I think it's so important for parents to be educated. They think that they're trying to teach their child right by Hey, honey, you know what, let's let's see how many backgrounds that has. Oh, that's fine,

we shouldn't have to. And I see that so often, and parents, really, when I press it on them, they really believe that they're doing their childish service because they were maybe once overweight, so they really want to protect their child. So they're doing it in a way where like, you know what, I was an overweight kid and it was so horrible and I just want him to know. And I was like, Okay, I get that. But now he's obsessive with reading everything. And once you learn a

behavior like that, to undo that is very difficult. So I see more of that. But I understand what you're saying, And that's an interesting um idea of that could be you know out there for sure? What is I agree with what you just said. I learned. I learned so much more from my parents by watching what they do than by what they said, of course to me. So if I watched my parents doing like not eating anything, it's up or I'm probably not going to do it as well. Like I just I learned absorb so much

information visually. What are some of the big you said that one? What are some of the biggest mistakes that parents make that affects their kids. Oh my gosh, there's so many. One. I would say, just their own language around their own bodies, their language about them there themselves that the kid picks up on really easily. Um Or having a scale very plain as day in the bathroom where they see their parents getting on and off. And I've had a lot of kids start weighing themselves and

you know, mimicking that behavior. Um So, I would say the parents one of the biggest things. What is their relationship like with food and how do they talk about themselves? Um Or if the if the parents says, oh, no, I can't eat any carbs. Carbs just make me fat, and then you're there their daughter or the son is supposed to just eat pasta, Like how doesn't that? So? What is what is worse? Health obsession or health abandonment?

You mean letting the child eat whatever or allowing them to have a psychosis of being so so consumed with their image their health they're being versus paying no mind whatsoever to what they're eating if they're laying around the house, if you know what I'm saying, So, which is worth either? I mean the neither one is a winning situation. So it's like, I think, I think that middle ground is the only correct answer. I would agree with that there

has to be a middle ground to that. You have four kids to meet, you like, how do you handle how do you handle it with you have three daughters? How do you handle nutrition and diet in your house? Um, we're by no means are with the family that's like no sugar in that's I mean, I think to step away from the from one. Look, if you look in Europe, there's no drinking age, right, you don't see kids going crazy here. When kids get to a drinking age or they get to alcohol, they go crazy with it. I

think it's the same thing with sugar. I think if you grow up and you're like your parents are like no sugar, no this, no this, at some point you're it is what you said earlier, Christie about you don't eat all day and then you eat four bagels. It's like, there's so what we do is we you know, we give them sugar and we and we let them have treats and stuff like that. But we also talked to

them about about eating healthy, not overdoing stuff. And something that stuck with me was one time, I think it was my son was in pre school and we went in for like a little um you know, you know, talk to the teachers, see how everything is going. It's up, and they said one of the things he mentioned was that he mentioned, uh, you know, important things. Is that this is not something I ever told him, but this

is something that he had seen. They're like, oh that um he said that, you know, daddy likes to work out and Daddy likes to eat you know, healthy inness. So it was nothing I ever told him, but it's close to what you were saying the scale about this thing they see when you do so. So if I was home eating potato chips all the time and just like, don't you know, eat healthy, then he'd be like, oh, and it's what you said, Brookes. They learned from seeing you.

It's that old commercial. Do you remember when when rick I were young, there was a commercial that was like the kid with pot and he's like, he's like, where did you learn this? He goes, I learned it from you Dad. It's like that was not commercial and it's like that was that was about marijuana stuff like that. But that's the same thing with food. I have a question, Christie, how much of a role does does portion control play into all of this? So, like I love pizza, cheese,

I mean I pretty much eat it all. I mean we do try to eat healthy at home, but you know how much of that plays a role into all of that is such trying to maintain a steady diet, you know, not a steady diet, but like if you as long as you're eating the right amount of it

and not overloading on at all. Absolutely so when I go into family's home, So sometimes a family will hire me to come in, and this is the best approach because let's say you have one son who is an athlete and can kind of get away quote unquote with anything right. They can eat an entire pizza and not even gain announce. And then you have a daughter who, unfortunately, for whatever reason, is a little bit maybe on the chubbier side, and you can't get away with as much

as the brother eats. This is a huge issue I find in families of like, you can have this, but you can't have this, and you can never ever ever do that, So it's better to come in. So they'll have me come in and just explain nutrition as a whole, And that's my favorite way of doing it versus just singling it out on one kid, like, oh no, she's gotta only eat like this much, but honey, you can eat whatever you want. So I come in and talk about nutrition as a whole with the both parents of

like they're eating habits. What do you have in the house, Um, let's go through your pantry. What are some you know, better choices that you guys can have in the house for snacks, And then we'll talk about the difference, because it's a real thing. I mean, you do have let's say, a growing kid who's a fourteen year old boy who's super superactive and like four different sports, and the girls just in dance and she doesn't maybe as not as active, and she is having a little bit of problems with

her weight. So I'll address that, but it's coming from me versus the mom sitting there and saying something like that. So it's better in that type of setting. And then I talk about not to eat until they're fool. Do you remember as a kid, I mean, I grew up in the Midwest and North Dakota, and this is like I thought it was until you're hungry, But Basically, what that means is how many times have you told your kid you're not getting off, you know, you're not getting

up from this table. And I've I've never done that. I've always said eat until you know when you're satisfied, don't you know. But then the problem was one of my kids came home from school one time and they were like, the teacher keeps saying clean container arranger, which means if they didn't finish what was in their thing. So I'm like, no, no, no, you eat when when you don't want, when you're done and you feel like you've had enough, I don't care if you come home

with a dirty container. I don't care. I'll talk to the teacher. That is such, I mean applied to you. That is the year. Seriously, that's the best thing I've heard. That's awesome. But going back to what you had said about portion control, because I think this is a really hot topic for a lot of parents. Um I have made I've made these rules called Christie's Rules, and every everybody,

the mom and the dad. I'll even tell the kids, like, you know what, if you see dad going in the kitchen and standing up and eating in the kitchen, you tell them, like, hey, dad, you're breaking rule number three that everybody feels like they're involved in it, Like it's a wellness for the family, not for just a particular kid, which is like no standing and eating, no eating out of boxes, bags, containers, are joy and eating what's going

on around here? So you want to teach kids just like not finishing their plate, listening to their body, and start to be mindful. Kids are so into their phones and laptops and iPads that they're so disconnected all the time. So the most important thing is to first establish where do you eat food in your house? Like most kids will eat their dinner on the couch, So you want

to establish eating dinner at the table. So when they get home from school, three o'clock whatever, they're starving, they go into the kitchen and they just start opening up the refrigerator and they start eating like leftover turkey. Let's say it's completely mindless, right, they have no idea how much they're eating when to stop ter No, But again it's that it's the behavior. It's totally the behavior. So when they're physically hungry, I'm like, great, put together a snack,

go sit down at the table. Eat your snack, not while you're playing iPad and phone and everything else. Try to eat your snack and then go do something else. And so these rules are designed to bring mindfulness into play. So, just like you were saying portion sizes, it's listening to their body. If they're just scarfing down their food while they're working on a report for school, they have no idea when to stop. They're gonna stop when the food is gone. Then like a half hour later, they're like,

why am I so tired? Why is my tummy hurt? What's going on? It's because you're not connected. So if you're to eat slowly, your body naturally will tell you when you've had enough food. So you can eat things like pizza or things that are highing calories, but your body will tell you when to stop. It doesn't always have to be salmon and broccoli and brown rice, right, because that's no kids going to live on that forever.

But teach them how much to have so that when they're done eating, they feel good and energized, not that they feel way down and tired. My sister, I faced you guys, we talked about this. I love FaceTime, right, we talked about this I FaceTime my sister one time. I was like, Joe, do you look amazing? Like you look exceptional? What have you been doing? She goes, I've just been living the way I normally live active, the same way. I just changed my portion control. And she

lost twenty two pounds on portion control. So she didn't. They didn't. It's not like she cut out carbs or potatoes or like what anything. She just reined in consistently her portion control and lost twenty two pounds and looked amazing. Portion controls. That's that's my favorite. If there was a diet out there, because I don't really believe in diets at all, there was one. It's all about portion control.

It's listening to your body, having a plan. You don't leave the house, you know, just like you would as a as a parent, you would never go to the park and not bring snacks or water for them ever, But for yourself, you go out for the entire day and you're like, oh, yeah, I'm just gonna like wing it. I'll just whatever pick up something. Well, guess what's convenient fast food? Right? So when you eat, let's say if

I made a big platter of delicious chocolate brownies. Okay, and I brought them in here and they were warm from the ovens, the best brownies you've ever had. Okay, and you took one, which should really be enough. Let's say they are pretty decent sized brownies. Okay, one should be good, but the remnants of brownie is still in your mouth. So all that tells your mouth to do is continue to have that incredible experience and taste. But if you had one brownie and I gave you two

cinnamon eltoids after or a listening. I have some clients who use listerine strips. Is the Listerine cool mint spray. I carry this everywhere. Okay, that's amazing if they want a sponsor. But that's a great thing to carry around because nothing will taste very good after that, would you agree? Nothing. I brush my teeth every time after I eat immediately because it stops me from eating again. Yeah, exactly. If you're at home, yes, something that interrupts that taste, then

you can do it. So it's such a good trick. Like if you're going to a restaurant where they just have big portions. I mean, first I always tell people never go to ever out to eat hungry. Right, most people save their appetite. That's such a that's such a I don't know a thing that people do too. They won't eat hardly all day because they're going to go out for the steak dinner. Like, that's the worst idea ever that, Right, the bread basket comes and you devour

the entire bread basket and it's a disaster. So that's the whole plan, is to eat slowly when you're not starving, and then when you know you've had enough and you feel good, but you still want to eat more because it tastes good. Then there's that choice they have to make. And that's where the listerine, whether it's spray or strip or a couple of altoids or a piece of gum or something will help. I see, I disagree with this. Okay,

let me tell you why you go out to dinner. Right, Do you have a nice steak and you eat all kinds of things that you should not have if you want to go to the beach with your shirt off, and you try to do this as often as you can because it's delicious. Um, I feel like when you have a great meal and it tastes so good, Let's

say you go out to a great place. You spend a hundred bucks on your on your meal or a hundred fifty bucks two of your bugs, the nice drinks, some delicious dessert, eat all the animals, and then you know when you're done, after you spend all that dough on yourself, you know, because you deserve it or you don't, but you had the night off. Last thing I want to do is put a five cents a gum in my mouth and forget about the experience. I mean, I

want to savor that a restaurant. You're not probably ordering another steak like your steak has done you right? And you know, but don't you get what people go on that note? I know we have to take a break, but can I just point out has anybody noticed whenever Gavin talks about steak, he gets really like romantic. He goes, you know, you have a nice steak. The best part is the best part is he spent a hundred hundred fifty bucks on yourself. Right, But there's no there's no date,

the most himself with the steak. Take a table for one, dude, here's the spot you got that's right, that's right, you have really earned it, beautiful, you practice self right in front of the mirror at the bar of the restaurant. I'm kidding so, but like last night, I went to like one of my favorite places. I'm sitting at the bar. I see the guys who worked there, a people who always eat there. It's always the same scene. You know,

it's like a real cascid characters to this place. You know, every time I come to down in the same place, right, Like, I want to sit down there on a great meal. I want to hysterical conversations with these people because they're all funny and we're all just kind of doing the every doing the same thing, which is everything you know, and that's uh, that's how we do it, you know what I mean. But I do understand we're talking about nutrition. A second, I want to say I've been in there

for a little while. I do apologize, but it's totally normal. I would never say that every single time you have to eat exactly until you're satisfied. There are times where you're like, look, this is a delicious meal. We're traveling or we're going to this restaurant, and this is the time where I'm just gonna be you know, I'm gonna

eat a little bit more. It's gonna be fine. Whatever, it's okay, because otherwise you're teaching them that it's never okay to overeat and Thanksgiving you should be able to stop exactly where you should and feel satisfied all the time. Like I'm always like, you know what, it is delicious, have another piece, but you're just not gonna have four or five or six other pieces and then feel really

miserable and set. You get a little bit of room left in your sophagus, You're like, I think I might be a little yeah, I mean that experience you just share it sounds like it's a lovely evening. I don't want to destroy it by putting, you know, an eltoid in your mouth. At the end, you might want to

just finish it off. You will be healthier, your mind will be healthier if you can't live a little enjoy that, enjoy that Martinier whatever that is, and then the next day you're going to get back on whatever schedule, feel good about yourself. Well agreed, agreed, balance, well said, balance, that's the main that's the main case. I'm going to pick your brain after this break, because I got a thousand more questions. So we asked you about what most

men come for to you four. But now for our women listening, what's the number one issue that women come to or approach you about her seek your consultation for. So most women definitely are wrapped up in their body for sure, with body image, feeling like they need to look more tone They their stomach needs to be, you know, flatter,

they need to have more toned arms. I think women, again, whether it's because of social media or just um their own insecurities as you get older, I think they are sort of chasing that younger body and wanting to know what can I do? How can I eat? How can I exercise in a way that keeps myself still looking young and desirable. So I would say I would see most women for that for sure. Yeah, I would say,

I'm not afraid to say it. It's like there's this little thing on my stomach that did not used to be there, and I'm like, what the F is that? And I will get rid of it. It motivates me to get rid of it. But I hate it. I hate it. Like I look in the mirror sometimes and I go, okay, fine, fine, I'm just ask it. I'm gonna I won't cry, but I want to cry. I can't cry. I don't want to watch you crap? Do you guys? I think it looks as yucky as I think it looks like. And I know you're not talking

about me because I'm not. No, tell you why. The answer is no. Because everyone is their own worst critics, absolutely period. You know what I mean? The same way I go back. If I listen to a record, I cut and I'm just like, oh man, I got to fix this thing. You know. If I'm working on something in the studio, I mean, I will obsess, you know

what I'm saying. I'll just talk about it from from an artistic standpoint, you know, I'll get I'll get notes, I'll have exchanges with the producers that they're like, I don't hear anything wrong, But what do you mean you don't hear that? Are you kidding me? It's irritating me, like crazy, you gotta be you must be deaf you don't hear that, you know what I mean? I think we all kind of have that about ourselves in general.

We are our own worst critics in every capacity. But I think the self self criticism is healthy for you, you know if you don't. This is another hot topic for sure, is negative self talk. I think in our kids, in everybody, even men and women that I see, they are, like you said, their worst critic. But again there's a level of motivation or the fact that it completely makes

the ruins their day. Like I have some kids who won't go to a pool party because they feel so horrible and ugly in their swimsuit that they will not go and it takes them away from their life. So why do they feel horrible and ugly? They because there's no it's never like we never had a time when everybody was in great shape. They feel horrible and ugly. Not because they feel that way, because it's it's what they've learned, what they see and what they're told by,

whether it be social media whatever. Everyone you know, and you have, unfortunately have these these people that are their influencers, and you have these people that are celebrities, and and they get they cheat stuff. They cheat stuff with plastic surgery, they cheat stuff with where they can concert themselves and then they go up and anyone's like, oh my god,

this is perfect. That's why a lot of a lot of times celebrities will do that, no make up there or whatever, and I think that's a nice thing to do. But these kids don't feel fat because they feel fat because there's always been pudgy kids. They feel that way because as a society, this is where we've turned things, is that oh, if you're not perfect, then you're I couldn't agree more and that it's it's so sad. It

really does break my heart. I mean, coming living in a small, you know, state of North Dakota, we used to go to pool parties and just put on swimsuits. I don't I don't remember thinking about, oh my gosh, at like twelve or thirteen, how am I going to look in the swimsuit and whatever. I mean, there wasn't even that thought. It was like, I can't wait to go have fun and hang out with my friends. Now there's this level of well, I don't know, should I wear a bikini or one piece, or like it is

my stomach flat today? Or do I wear a cover up? It's it's a serious issue, and so I think that the negative self talk is just it. It really is destructive, and I don't think they understand how destructive it can be so just like what you're saying, Amy, it's fine to like look in the mirror and be like, oh, that that part of my body that I really don't like. I'm going to do things that I can work on

it instead of I hate myself today. I'm not gonna, you know, go do something because I don't feel secure enough, and you know, going out and doing things because of my stomach, those kinds of things. So I think that's where it becomes can be very destructive when you start limiting things that you would rather do um or not do because of the way you look, and that makes me sad. It's also a really like interesting if you

look at that. If somebody is self conscious about an area of their body, it's a selfish thing because they're assuming that everybody else is looking at them, is paying attention to that one thing. It's a selfish behavior and in reality, probably nobody in the room even has a clue about it. So, I mean, you can't see the three roles on my neck, right, cannot I find it?

I got it. But but but to your like, if you would have never said that when we met or in the first couple of podcasts, I never would have noticed it, you know. So I think we we bring a lot of this on ourselves by thinking that our problem is the biggest problem in the world, and it's a selfish act. I couldn't agree with you more because I didn't notice that about you at all. I noticed all the other problems when I would look at you, Amy don't do well, No, I I do have to.

I will say, like Mr Perfect, because you ever made a mistake, dumb and dumber, I will say, getting older, being forty five, like it. My body has changed, you know. And and it's easy to say, oh, I don't have enough time in the day because of work or because of my kids or whatever. I quite honestly to your like, that is selfishness, you know, And like I could dedicate a certain number of times or hours during the day

to work out. It's just and I feel like I'm I'm reaching back to I feel ashamed or bad about myself or how I look because I feel like I'm trying to get back to when I was eighteen or twenty one and I was working out eight hours a day for water polo or whatever, and I felt at that point so good and I could eat fifty burritos in a row and not getting a pound. You went in the pool after eating, told you told me a liquor. I used to sorry. No, I talked about athletes, pharma,

nutrition and athletes story. This will is going nowhere, but it was had to do with heartburn, if I recall correctly bringing this up when we first talked in the studio and I was saying people were commenting about harbor, and I said, well, I used to get harbord all the time when I was working out in college, and I doubted how to do anything with the beer or the marijuana or all the burritos that I was ingesting

at the time. But I do recall that I would eat a huge amount of licorice and starbursts and candy right before I would walk in on the pool deck, and then I would go work out for three hours, and about halfway through practice, I would just get this raging hertburn and no idea where it came from. I could not figure it out. You up in the pool right and then I was swimming and I'd have to

stop because it was so bad. My water was literally like my glands were just spewing out like whatever saliva and then all of a sudden, I just started barfing in the side side of the pool. It's just already and then you're just vomiting twizzlers into the thing the side of the pool and turn and say, oh God, I don't know what's wrong with me. Something we hadn't know what I ate. Let's ask the certified dietitians. We would have performance athletes what she thinks. By the way

he was following your program, it is so funny. That's like the worst thing you can do into your body. Yeah, I see, it worked really well for you for about the first hour and a half. First and half you're fed on sugar. Can picture a rick up on our Instagram so people can see how But no, I feel like they're at a certain point. I'm trying to get back to think just mentally, I mean physically, I'm not trying to, but I'm trying to get back to where I was when I was twenty three or twenty four

or even two years ago. I was training really hard for a water pole tournament and I was going like double days for you know, which compared to Brooks was only two hours a day to his eight. But um, it was it was it felt so good and I felt so in shape, and I was swimming and doing weights and and now I've just I feel like, I'm just what was the main factor that steered you from your old program? Uh? Well, the tournament ended and then

it was party the other subjects. So I think that's a big issue for the older people that I've seen my practice. I mean, I'm forty two. I agree with you, and your body changes over time, and I think with older clients I try to remind them, look, you're you can't go back to being eighteen and twenty two years old again, like that part of your life. I'm sorry, but right, it's just call it like it is. But you can have a new body and still be in shape and feel great and you know, do the kinds

of things that make you feel good and confident. But if you're trying to chase that eighteen year old like come on, like and the problem again, Like living in l A, there's so many people who have nips and tucks and surgeries and everything else looking absolutely incredible, thinking that they're just doing it by diet and exercise. Some maybe are, but majority have gotten some serious like surgeries

done so it's hard to live up to. And I feel like, you know, not that I would ever go down that road, but I feel like, you know, it's like until I put in a serious effort, you know, to maybe maybe it is eight hours a day or six hours or whatever it is. No, it doesn't need to be that much, man. But I think I think it's like how you get to a point where you feel good about yourself. Absolutely. So I have a question for Rick and Brooks. Rick, if you're supposed to swim

across Lake Tahoe, don't you have to start training for that? Oh? Yeah, I'm starting. Wait, it's a Tahoe swim relay with six other people and you swim Twizzlers. I think it was red Vines. Red Vines came in with a better deal, buddy, what is this? Tell me about this? Yeah? No, So it's a trans Tahoe relay and basically you swim across the Lake Tahoe and there's six people in your boat. It's could be co ed, male, female, whatever, And so

it's a relay race. So you have a starter and you swim for half an hour and then you tag that person or jump in the water. Then X person goes for half hour and then you shorten it every fifteen minutes. The water is freezing. Oh damn. I think it's snowed up there last year, but a couple of days ago. Um. But you basically relay all the way until you finish, and uh, it's a great race. I mean it's you. It's July yet training, so there's no

wet suit of no wetsuit allowed. You gonna rock the speed up only of course are going to be able to um. So yeah, it's I've done it three other times. It's it's excellent. You get a nice sunny day, you're out on a boat with you know, six or eight of your good friends, and you're you're getting some great exercise in and high altitude. There's no I mean the water is fresh, so it's it's a little bit harder to swim in. You do that sober? Yeah? I do. Yeah.

Do you want us afterwards draining talk? Yeah? Do you want us out there for support like shouting from the sideline from the Yeah, but we're coming. I want to follow that up. So he's talked about this is what I want to get to, which is what Rick is talking about. It is about performance nutrition, because there's nutrition, there's everyday nutrition. Let's be healthy nutrition. But then a lot of our listeners of this show are achievers, are performers that want high level, the best of the best.

They want to elevate, succeed, and they want to do amazing things with their life. And I want and for me, nutrition has been a big part of my life and it's helped me succeed and elevate. I want to get into performance nutrition for myself. Also because my wife, who eats very healthy, last night she threw up after we went out for a meal. What did she go from super clean to something not clean at all? It was well, it was just it was no. It wasn't an extreme no.

But but she more than me. She rides a roller coaster daily. I don't know if any of your guys's wives are like that, but she rides almost a roller coaster daily where something affects her to the point where I'm like, I can't watch you go through this roller coaster and have these It's not mood swings, it's it's feeling swings on how her body feels based on nutrition. So where can we find get some blood work down or something find what we should and should not say.

I normally tell clients to ask their because they'll go through their insurance. UM. That's usually, but I know there are different places around l A that do that. I just can't. I don't know off the top of my head. But normally I'll tell client to go talk to their

doctor and get a blood test done. A food allergy a full panel of every food out there, so it has everything from spices and um, because some people are highly don't even realize that garlic is actually one of the top ones that most people can't digest, and they've been garlics and everything, so exactly, so if they're getting sick. But here's the other problem with this test, to be honest, is I wouldn't go fishing for something that isn't there

because some of these tests will come back. And I mean there's a lot of things that you might have slight allergies to. So some of the clients that come to me, yes, exactly. So it depends on the middle

of the ground of like how obsessive they become. Because I was like, well, yeah, you have you know, a little bit of sensitivity to this, but you really do love cheese let's say and you have a little sensitivity, maybe don't eat it as often, but don't take it out because they're like, oh my god, now I can never reach cheese and that's one of my favorite food. But of course, if they are lactos and taller and if they have like an actual allergy to it, I

would absolutely tell them to take it out. So I would talk to the doctor about getting a blood test done and get a full panel of blood work to see what exactly, and they'll give you an entire chart which the client will bring to me and be like, Okay, now design a meal plan based on all these different sensitivities that I have, and we'll kind of rate them one to ten of like what are you most sensitive to? Then we have to take that out? What can we

replace with? And there's so many amazing replacements now, especially living in l A, we're so lucky that there's a lot of different foods. So that's first and foremost. It's like, if you really want to dial that in because you're having some issues, but if you don't have any issues at all, and you feel really good, but you just want to get you know, at a higher level with

your nutrition. Then that's a different conversation. Then I would say, okay, let's currently look at what you're doing first and foremost take seven days exactly what you're eating in the times, Look at your sleep, look at your hydration. Sleep, by the way, is like the number one for me because that you've got to get your body on a rhythm, right, the Sarcadia rhythm is a real thing. You can't be

going one one day, you're in bed by ten. The next day you're going to two, and then seven, and then you're napping for two hours because you're all over the place. You first have to get your body in some sort of a rhythm. So try to eat around the same times every day, try to exercise ideally around the same time, sleep around the same time if you can. And sometimes that's the impossible, and you just have to do the best you can. But try to get your

body functioning that way. That's number one. And then most people don't drink enough water throughout the day. Now, for your community they're talking to, they're probably big on health and nutritions. They probably are and very cognizant about bringing a water bottle with them, But a lot of people ask them they'll see me at three o'clock and I'm like, a, how much water And they're like, I don't know, they have no idea. They maybe had a sip of water

at lunch today. So those kinds of things are important. But talking about super foods, um, I'm a big fan of collagen. I think collagen powder is really definitely effective. Yeah, yeah, college and peptide. So there's like protein powder that. Yeah, I'm a big fan of Well you knew this probably at at the Kings, but bone broth I think is really effective. So there are things that are out there. I'm a big fan of Beat juice, huge fan of Beat juice, Cherry juice, Jerry juice. Right, I had one

quick question. How much does caffeine play a role in all of this? Oh, that's good coffee. Yeah, I mean in terms of like mental clarity or just in terms of getting not not like the elite athletes side of it, just on a daily thing and how that works in your diet and doesn't like all really have a couple of cups of coffee in the morning, about three small cups and regular size small cups, and then I'll have

a yogurt, like for me I have a beau. You're like, because you're saying, I have a have a couple of cups of coffee, probably three? Uh not? You know, regular cups, the small ones, the small regular one. You're contradicting yourself with everything. Are the smaller regular really having sore? Is it fine for you to have that much? Should you have more to have that much? So here's here's what I would say. If you need, if you need caffeine

to get through your day. But if you if you have three cups of coffee, let's say, in the morning to start your day, and you feel fine, you're not jittery, you don't. And if you're drinking enough water, you're not. You know, you're hydrating yourself that kind of thing, and you're fine. There's nothing wrong with starting your day. If you need to have caffeine all day long to get

through your day, then we've got another problem. So I would say I usually say two to three EMAX cups of coffee, um or if you have a cup of coffee in the morning and you want to latte in the afternoon, it's fine. But if you're needing cup after cup after cup through to get through your work day, we've got bigger issues and what is the most What's what's a good amount of water for the common dad

body guy? I usually say around four leaders. So if you get like a leader bottle, any of those bottles, and then drinks specifically from that bottle, like fill it up so you can track it versus oh, I had a cup here and cup there, but I never really finished the whole cup, so it's only SIPs out of it, and then you have no idea challenge. My wife is doing this right now. She has a purple water bottle

that's a gallon and it has little markings on. At seven am, nine am, keep going, it's lunchtime for six. Enjoy dinner pushed through till you know, bedtime, and you try and drink a gallon water I drink. I drink about six to eight of those thirty two ounds now geane bottles, you know every day, probably every thirty minutes. Yeah, there's about thirty three three minutes I have I have a quick um Yeavin, you might want to listen to this because it's about steak. Um all. I love steak.

I love to eat it. But when I eat steak, I used to kind of not feel great after it. But when I started eating grass fed beef, I feel a ton better. Yeah, it's easier for your body to digest and break down, like as simple as that. Honestly, So that's so there is not something I'm imagine that that is. It is much better, absolutely because I will There were times when I would get wake up, like with like a meat hangover. But when it's if it's a grass fed steak or something, I wake up and

I feel good. I think has to do with the one over another word for diarrhea. No, it means you feel like slow, like I'm like the salt and I feel slow, and I just feel like yeah, like my no, I don't. Yeah, that's from the beat challenge. I thought. I thought they said that if you ate grass fed beef, you could basically ignore all of the negative breasts that beef gets grass except for the killing of animals. It's grass fed, it depends. I mean, it's definitely higher quality,

there's no question. And I would much rather you eat high quality meats across the board, like grass fed and organic and bison. Bison is amazing. Bison is actually lower and sad, yes, but I wouldn't say that you can eat as much as you want and then Mr Nutrition Gavin could be Christie's assistant you know too, I mean you we could do that. Do I hear a little grass fed beef song on the next album? Yeah, okay we have Danielle has a question from a listener. Can

you please read it? The question is from a listener who shall remain nameless. Um, what is a sexy Instagram post from a woman? What isn't? Oh? Oh? I thought, wow, Okay, that is going a different direction. But let's go at this, gav. What's the sexy post on Instagram? And what isn't? What's going to get a double tap from Mr Gavin DeGraw and what is not? Wow? Man like the way women look? Everything's everything gets alike. They all deserve to be like what is that like? But is that like? Is that

like a participation? Interesting? Thanks for being a woman? Double tap? Yeah? Is that a participan? Like congratulations on ninth place? I like partticipation. I like participates the pend I guess you're right. I guess it does depend on the post. What is sexy? Not too much? Too much is too much? But it's hard to find a touch of class isn't it. You guys got married to somebody who probably thought it was

a little classier than the rest. So a lot of it probably requires them growing out of the Instagram phase so they could establish class and uh, you know, some can come back to it and start a new account. I don't know if this is on topic. Real sorry to meet you, to catch you. If they're trying too hard, that is not attractive. Trying too hard when they look like they have showered like clean. Now it's starting to come out. Now you're starting to get more specific. Good

soap up, but dry it up. This is not look like they take showers. That's important to me. I'll say this. I like, I don't like over the top like. I would much rather prefer well one. I don't like the duck lips and all that kind of stuff, but I would much rather the worst. When they go like like college, like the like the injections. I don't like the I don't like the sexy poses I am more of I

would right at your grandfather. It's fine, but it's like like, I don't know, I would rather see someone in a in a pretty outfit as a sexyfit as opposed to seeing someone in like their bikini posing for the world to see. Like, to me, I couldn't agree with you more. I mean, there is a friend of mine that I was following in all I am following and she had just posted a photo of herself with some friends and

she was in full bikini. And I mean, don't get me wrong, she looked great, but it was like it was past the age of like she was trying too hard. Like that was her whole point of the post was to like, hey, I look awesome in this bikini, and you're fishing for compliments and for attention, and that's a turn off, by the way, right, And it's like she's married, she got kids, She's all It's like, I don't know.

I mean, like, have I done that myself? Yeah? I think so, you know, I'm like leaning down and showing my you know, try separate whatever it's called. Yeah, how good I look. But I think going to that question, it's like, I think, if you're trying too hard, it comes across as bad. Let's ask let's ask the lady here, right, what's acceptable, what's not? What? What do you feel as a sexy post? What is over the top? What's too much?

I hate it when dudes take a picture in front of a mirror, or when they are like recording themselves work out like that. Oh no, what's going on? Vinn Gavin just got Brooks is check? Yavin just got Brooks is check? Oh my god? Like what Bush? I think he's coming back? Everybody, Brooks is in the men's roum right now. Brooks is in the man's room right now doing push up and trying. I wanted to take a potty for you, drink too much water and he had to go to the bathroom real quick. But he is

coming back. Doesn't like musicians or who is this chick? Here's the thing. I would love to see what Brooks is doing because he's reputable in that field. So that makes sense to me for you to post a work video influencer and an athlete sort of that's a difference.

Or just like you're you know a guy that you follow on Instagram that you went to college with that has no relation to the workout field or health and fitness world posting a video of him working out because he wants he wants to show off his biceps, Like that is not attractive to me. Or when a guy post a picture of him in the mirror showing off his apps. I'm like, I don't want to see that. You know what, do you want that? Yeah? Yeah, sure you're married. You might not want to see it. But

do girls go on Instagram? Do women go on Instagram so they could check out a dude. That's when I go back to my John Stamos shirtless and I just google it. How do you feel about that? It's awesome, Peter. So this is like he's Peter Gallagher is like very old. Yeah,

I don't want offend him if he's listening. Yeah, he was on the O C and he's on Grayce and Frankie and I have spent a lot of time googling Peter Gallagher shirtless, but it takes me too far back to the eighties and I want the current Peter Gallagher shirt right looks Yes, he's like sixty and he is so hot, and I'm like, I don't know why, but I'm into it. Oh, I'm sure he's got it, Like, I'm sure he's married. That's why I also had my weird Michael Keaton phase that many people remember very good.

So I think we figured out who anonymous email did a lot of Michael Keaton shirtless for a long time there. But I think you're right, Amy in the sense that there there are a few women that I do follow and for certain looks on Instagram. Yeah, yeah, not down the street my car. Yeah, I don't typically stand outside their house only on Thursdays. But you don't stand there because they'll see you. You don't go behind and then I go over the fence. Totally done this before, but

there they happen to be models. But I do want to see certain things, you know, in an Instagram it's not as fun as you know, watching my you know friends hit the ball over the fence, you know, or play baseball or whatever. There are certain things that you want to seek out to kind of get a little jive off of, you know, buzz. But um, I do have something else at another point of like, is it this maybe going down a different path and we'll eat

and we'll take it all out. But is there a difference between somebody working out on Instagram for a business or a purpose and somebody who is standing there would because he's a tablemaker or a woodcraft er and he's trying to sell his tables or cutting boards or whatever. Would work like maybe he's shirtless. Maybe you know, I don't know. Well, here's here's my approach on it. So for the for the dudes things, I think there's a massive this maybe a good podcast or something one day.

I think there's a massive difference between those guys next time recording. Um, I think there's a massive difference between an influencer and somebody that is an athlete or credible in like, when I work out, it's actually training, it's it's professional level training, trying to compete with and against the best in the world. And what I'm trying to do with these posts to create a community of this and inspire other people to become the best versions of themselves.

They don't have to keep compete at my level. But it is an area that I know I have proven, I have a resume incredibility there and I'm doing it from an authentic place and I'm growing a community like that. I'm not posting and have never posted a shirtless in front of a mirror with the towel really low so you can almost see your biss like, I've never done that,

But I do love sharing fitness. So when you see like some of the influencers working out doing such and such, and you go back and look at their old high school scores and you're like, yeah, but you still suck at sports because it's not it's not all about being good. You're fit, but you're terrible athlete, doesn't matter that. It's just it's just different. It's whatever. Your fitness schools are good for you, So if I do good for them, yeah,

I agree. And talking to you last time, it was like, you know, I was trying to get motivated, and you came up with some ideas and every time I see your Instagram post on whether you're doing squats or rows or whatever. Like literally, I think it was three days ago, I went to the gym, which had been a long time, and I literally saw one of those bikes that you move the handles this way. You know. Yeah I didn't today and wheel thinking and I was looking around the gym,

I'm like, well, I hate running on the treadmill. I hate this. I'm like Brooks rides that thing. And so I hopped on a good machine. It's a good machine, and I was like, dang, you know, like I'm gonna do that, you know, And because of your post and maybe everybody would like to follow us on Instagram? Oh what is our instagram? How men think? Podcast? And our email men at I Heart radio dot com. So we we want to what else you got, Amy, I'm just thinking we'll put all the kind of photos you like.

Let's let us know who you want shirtless selfie of on our on our man that I men and if you want our bits, you just let us know. Yeah, go visit spread Eagle dot com at my art radio. Okay, hold on, Christie, back to you. Where can people find you? Because you are such an asset. Thank you so much for taking the time today. You've impacted my life when we were when I was with the Kings, and I want to continue to work with you and with my

wife on our nutrition and performance nutrition. Where can people find you for their children's nutrition, their nutrition? Anything? Where on our instagram? Look at my bits? We're losing Christie. Where can where can our listeners find you? It's camp Sports Nutrition dot com or they can just email me at Christie it's not okay, w R D Morrale at gmail dot com. So m O R R E L correct. So Christie r D as in registered dietitian Morrel m

O R R E L L at gmail dot com. Christie, Christie, it's the K K R I S T Y. Because there's lots of ways on Instagram. Can people contact you on Instagram or Facebook? You said Facebook, Yes, yeah, Christie M Christie M work out just fine? Or for anybody else listening. If you want access to Christie, email us man at I heeart radio dot com. We'll get you connected with her. We'll maybe put some of these in

show notes, some of the ways you can connect with Christie. UM. Round of applause for you, Thank you, Thank you so much. If I did bring you guys to treat I said that the best snacks. The last thing for yeah, steak it. What do we got our liquorice? Rick wants some damn liquorice. Learning. Hey guys, it's Brooks and one last thing before you take off. We want to know your thoughts, feedback, insights,

and questions for us on this show. Send us an email at men at I heart radio dot com and follow along with us on Instagram at how Men Think podcast and we'll see you back right here next week for the next episode.