0:31
i feel like any time
0:33
we click record it gets like awkward you
0:35
know
0:36
i was just reading something so i didn't
0:38
even realize you're recording yet no
0:40
that's good maybe like whenever i see a
0:42
countdown like i know one of us is gonna
0:44
start laughing
0:46
what's up guys episode six already
0:49
it's uh it's going pretty quick we just
0:51
launched episode three yesterday so
0:52
we're doing a little bit of
0:54
bulk content prepping i guess
0:56
it's good to work ahead you know
0:58
getting plus we want to collect some
1:00
questions
1:01
getting things done definitely today is
1:03
our first q a episode where we collected
1:06
some questions from our instagram
1:08
so if you don't know yet if you go to my
1:11
bio or christine's bio there's actually
1:13
a question box where you can submit a
1:15
question for next time if you'd like to
1:17
come with any suggestions or questions
1:18
you know just so you know it's there
1:20
and then
1:22
with these q a episodes we're going to
1:23
try
1:24
try to keep it a little bit shorter
1:27
which we are not very good at but we'll
1:29
do our best we'll see
1:31
see how it goes
1:33
no nutrition coach is good at keeping
1:35
things short
1:37
no like
1:38
that's what i try to do in my instagram
1:40
stories as well it's like
1:42
someone submits submits a question
1:44
i'll try to do it within like the
1:45
60-second thing i just can't do it like
1:48
do it over and over you know
1:49
and then i end up just doing four or
1:51
something but anyway before we get into
1:53
it i just wanted to ask you for a quick
1:55
favor so obviously we just started the
1:57
show
1:58
and one of the best ways for us to grow
1:59
the show with your help would be through
2:02
apple and spotify rating and reviews
2:04
right
2:04
it takes a couple seconds so if you'd
2:06
like to help us out just go to your
2:08
apple or your spotify app it gives a
2:10
five-star rating and it would definitely
2:11
help us rank the show and possibly get a
2:14
few more listeners
2:15
much appreciated
2:17
much appreciated
2:18
all right first question want to start
2:20
it off yeah so first question was is
2:24
there a difference between men and women
2:27
when it comes to nutrition
2:30
not really
2:32
it's not it's not really gender
2:34
related like
2:37
it's
2:38
person-to-person basis right
2:41
um
2:43
based on their lifestyle their habits
2:46
you know their metabolism
2:48
so the short answer to that is no
2:51
everyone is completely individualized
2:54
not gender related that's a quick quick
2:57
answer for you that's a quick answer but
2:59
it's true like
3:01
there's so much in online where it's
3:02
like the best you know
3:04
meal plan for
3:05
men whatever or for women who you know
3:08
it's like
3:10
you know you know like pcos is a good
3:12
example or
3:14
anything that's like a condition you
3:16
know they'll try to like put you on like
3:18
a special tempo or meal plan but
3:20
it's not really such thing it's all
3:22
marketing
3:23
it's all marketing
3:25
and
3:26
for example
3:28
i have
3:29
men who are eating the same as some my
3:31
women
3:33
right there are instances like that so i
3:35
have
3:37
female athletes
3:38
who are eating like 3 000 calories you
3:42
know and then some
3:44
men who are eating the same right so it
3:46
just it just depends on the person
3:48
totally and what they're doing how
3:50
active they are what their past dieting
3:52
history is look like
3:53
hormonal health
3:55
all of that
3:58
now there is a difference in terms of
4:00
testosterone and
4:02
that does play into muscle building but
4:04
then if we zoom out again it does really
4:06
come down to the same like that would be
4:09
based on muscle mass
4:11
but that's still not going to be
4:13
the actual difference from like
4:15
male to like female right so next
4:18
question
4:19
we'll try to keep it short like i said
4:21
from anya one of my previous clients so
4:23
she asked me
4:25
what supplements do i need in quotes and
4:28
what do you think about melatonin
4:30
supplementation
4:31
you don't need any supplements i'll say
4:33
that right off the bat
4:35
you don't need a single one of them some
4:36
can be beneficial some can definitely
4:38
help
4:39
i take quite a few of them a lot of my
4:42
clients do
4:43
but you don't need any supplements to
4:45
create results
4:48
once again it's going to be individual
4:49
right there are a few that i believe a
4:51
lot of people could benefit from but i
4:54
am not going to get into dosing um etc
4:57
and supplementation on this podcast
4:59
because it simply wouldn't be right
5:01
i don't even do this with my clients i
5:03
give them the information i'll tell them
5:05
and i'll give you guys a link in a sec
5:07
too but like i'll tell them like this is
5:10
what i know about it this is what it's
5:12
likely going to do
5:13
here's a website you can check to do
5:15
your own research
5:17
personally this is what i would do in
5:18
your case
5:20
but you need to make that decision for
5:21
yourself
5:23
so i wouldn't ever tell someone you need
5:25
to supplement
5:26
right
5:27
even a lot of people do also do that on
5:30
instagram on tick tock and all that
5:31
stuff and it's just simply isn't right
5:33
you know
5:35
now really quick in short a couple that
5:38
i do think you can add to this christine
5:40
but
5:41
a couple that i do think can be
5:42
beneficial for a lot of people first of
5:44
all fish oil
5:45
very seems to be very safe very well
5:48
back to our research can help you lower
5:50
triglyceride levels as tons of other
5:52
health benefits um but it's mostly known
5:55
for the anti-inflammatory effects it has
5:57
right
5:58
when we look at the modern diet
6:01
i think people always say like modern
6:02
like or standard american diet but like
6:04
in europe it's not much better here
6:07
so uh no judging here no but like when
6:10
we look at that it's very
6:11
pro-inflammatory right if we're looking
6:13
at
6:14
without making it too science-y if we're
6:16
looking at omega-3 compared to omega-6s
6:18
omega-6s would be
6:20
pro-inflammatory which we don't really
6:22
want if it adds up too much and then
6:25
omega-3s will be anti-inflammatory and
6:27
that's definitely going to be like the
6:29
the healthier version kind of thing
6:31
where do we get that
6:32
cold water fish like salmon trout etc
6:36
so first of all let me ask you
6:39
how often do you eat that per week i
6:41
said a couple times so you probably
6:42
don't need fish oil
6:44
if you don't then maybe it's a good idea
6:46
to add some
6:48
if you're vegan you could go with like
6:50
algae oil but once again
6:52
it all depends you know as always what i
6:55
will add there too
6:57
is
6:58
with like omega-6
7:01
are are like it's inflammatory
7:03
inflammatory but the dose determines the
7:05
poison right
7:07
if you're having a good
7:09
amount or a proper amount it's totally
7:12
fine
7:13
it's the over consumption of the omega-6
7:16
that makes it inflammatory
7:19
exactly it's the ratio it's not like
7:21
just this one or that one it's kind of
7:23
like how much omega-3s are you getting
7:26
compared to your omega-6s right all
7:29
right vitamin d very important one
7:32
i don't know how far north you live but
7:33
i live pretty far north in the arctic
7:35
circle where we actually don't have any
7:37
sunlight for two months straight
7:40
which kind of sucks but it's for another
7:41
day
7:42
yeah
7:43
and then in general like it's pretty
7:44
cloudy here
7:46
vitamin d we mostly get through
7:49
sunlight so
7:51
if we don't spend a lot of time actually
7:52
being outside which these days i don't
7:55
think a whole lot of people are doing
7:56
that it can be a good idea to supplement
7:59
with vitamin d
8:01
it's going to improve immune function
8:03
it's important for bone health
8:04
well-being and a lot more
8:06
and
8:08
you can get some from your diet but it's
8:10
it's very little you know sometimes
8:12
you'll see like fortified milks and
8:13
stuff
8:14
but it's not gonna do the trick like if
8:16
you're not spending a lot of time
8:17
outside and you're getting actual
8:19
sunlight
8:20
you're very likely deficient and that
8:22
does seem to be the case for a lot of
8:23
people yeah you do want to take vitamin
8:27
d with k2 because it does help the
8:29
absorption of the vitamin d the calcium
8:33
situation there
8:36
situation yeah
8:38
i could go deep into that but keep it
8:40
short
8:41
creatine
8:42
the uh performance enhancing uh secret
8:45
now
8:47
creatine is a
8:49
very research versus safe and um
8:51
very beneficial my opinion i take it
8:53
every single day i have been for a very
8:55
long time
8:57
um
8:58
i feel like it's definitely like hyped
9:00
up quite a bit on social media still and
9:02
it has been for ages but like creatine
9:04
can help you build muscle get a little
9:06
bit more out of your workouts and can
9:07
definitely help
9:09
in particular with some more like
9:11
explosive type of training right
9:12
remember thinking weightlifting for
9:14
example
9:16
now the more studies we're getting on
9:18
creatine
9:20
the more reasons we find out we should
9:22
take it for
9:24
and there's now even some new
9:26
studies that point out some brain
9:27
benefits too so that's kind of cool
9:29
so creatine
9:31
i'd recommend that in most cases you
9:32
know
9:34
then a high quality whey isolate so
9:36
protein powders can definitely help it
9:38
shouldn't really be like your main
9:41
source right you don't just want to rely
9:43
on supplementation
9:45
but it can definitely help now there's
9:47
some
9:48
good protein powders out there that are
9:51
first of all very affordable it's very
9:53
convenient to can help you get your
9:55
proteins in
9:56
let's be honest most people aren't
9:57
eating enough protein from whole foods
10:01
and you're getting all of your amino
10:02
acids that we do need for you know
10:05
proper function
10:06
now i did say a quality whey protein or
10:09
whey isolate
10:11
because there is a lot of trash out
10:13
there
10:14
specifically speaking about like you
10:16
know the meal replacements with
10:18
a whole lot of stuff added where it's
10:20
kind of like if you look on the label
10:22
it's like
10:23
fructose is like the second uh
10:26
ingredient you know
10:27
and i looked up another one and it was
10:29
like
10:30
some bean flour type of thing like i
10:32
forgot what it was but it was crazy and
10:34
then it had like these tiny little micro
10:36
amounts of like vitamins and minerals
10:38
but
10:40
it's all marketing once again
10:42
and it's all stuff that's not really
10:43
going to do anything so if you're
10:44
looking into a protein supplement go
10:47
with a high quality whey isolate doesn't
10:50
have to be whey iso it can be casein
10:52
whatever but make sure that it doesn't
10:54
have a whole bunch of added stuff
10:56
because you're very likely just wasting
10:58
your money there that's really it for
11:00
the
11:01
supplements that i would recommend to
11:03
most people um
11:05
i'd say maybe magnesium is a good one
11:07
too i was just gonna say that
11:09
right specifically
11:11
this magnesium glycinate is my favorite
11:14
supplement
11:15
i take it every single night
11:19
most of my clients are taking it
11:22
it has
11:23
so many benefits
11:26
for our overall health
11:28
but a big one for females is uh pms
11:31
symptoms
11:33
and so
11:35
often times when a like we obviously
11:38
want to get
11:39
you know lifestyle factors in place
11:40
first
11:42
but often times when my female
11:46
clients are dealing with bad cramps
11:49
headaches you know some anxiety things
11:51
like that prior to their cycle or during
11:54
i will um recommend them take magnesium
11:57
glycinate and it can help immensely if
12:00
it helps to calm things down
12:02
it's also really beneficial for
12:05
sleep that's why i take it and i notice
12:08
a difference when i don't take it at
12:10
night
12:11
um
12:13
and i just love it i just love it i i
12:15
recommend it to almost all my clients
12:17
even my male clients who are having some
12:19
trouble sleeping
12:21
it's good for
12:22
you know muscle recovery muscle
12:24
relaxation
12:25
um
12:26
blood sugar regulation and we often see
12:31
deficiencies with magnesium when we're
12:34
super stressed
12:35
and as a
12:37
society we are super stressed so it can
12:40
almost benefit everybody
12:42
um
12:45
my favorite brand and i'm not affiliated
12:48
with them at all
12:49
is look organics because they have
12:53
and they're based out of canada
12:55
they have magnesium glycinate plus
12:57
l-theanine
12:59
and so alternating is really good for
13:01
promoting restful sleep relaxation
13:03
things like that so those two combined
13:06
are really powerful so i've tried other
13:08
magnesium glycine stock that they're bad
13:10
but i noticed a significant difference
13:12
between those and this specific
13:14
supplement so that's the one that i
13:18
typically recommend to my clients nice
13:21
i actually take a similar uh combination
13:23
but i take them separately so i also
13:25
take magnesium ricinate and then i
13:27
actually have zinc as well l-theanine as
13:29
well because they can all kind of
13:32
they just work very nicely together you
13:34
know
13:34
yeah so a little bit about what i take
13:36
to to fall asleep that being said before
13:39
i forget about melatonin uh i'll keep
13:41
this one very short
13:42
a
13:43
hormone that your body does produce
13:45
itself
13:47
supplementing
13:48
seems to be fine you know and you can
13:50
keep doing so as well i don't believe
13:53
that it actually affects your own
13:55
melatonin production however
13:58
i wouldn't start there so if you're
14:00
struggling with sleeping
14:01
i would first lock in the sleep schedule
14:04
right waking up and going to bed at the
14:06
same time every day
14:07
making your room dark and cold etc
14:11
really starting with those basics and
14:12
then maybe first magnesium and stuff
14:15
and then maybe considering like
14:16
melatonin because i do see
14:19
i mean i have personal experience with
14:20
that my girlfriend and like a client as
14:23
well
14:24
a lot of people feel like a zombie the
14:26
next day
14:27
i know there are some brands out there
14:29
which i haven't
14:30
yet experienced yet
14:32
that supposedly don't do that but in
14:34
most cases a lot of people
14:36
feel like [ __ ] the next day so then it's
14:38
like is it really worth it or you know
14:40
yeah the dose is important um
14:44
usually like they say three milligrams
14:48
is
14:49
an appropriate dose
14:52
when it does start to impact your your
14:54
own productions when you're getting like
14:56
really high
14:57
some people get into like the 10
15:01
oh yeah there's clients like there's
15:05
nurses you know there's just some
15:06
instances where it they have to go
15:09
higher because they're like shift
15:10
working and stuff um
15:13
usually three is a good area to be in
15:16
but if you but you can also work your
15:18
way up to that
15:19
versus going like zero to three because
15:22
then you could start feeling groggy the
15:24
next day so you'll might just
15:27
drop it back down a little bit maybe a
15:29
little bit less
15:30
and then increase if needed
15:33
cool
15:34
yeah i think the one we have
15:36
it has like these tiny pills and it's
15:37
like 0.5 i believe so you can kind of
15:40
bring it up
15:41
which is kind of cool
15:43
um
15:44
but still
15:46
it's fine it seems to be fine but it's
15:49
really once again it depends on those
15:50
like you said and then also there are a
15:52
lot of factors out there that influence
15:55
sleep including stress and all that so
15:57
i would still
15:59
recommend first addressing your basic
16:01
lifestyle habits
16:02
yeah now that's it for supplements um
16:05
and lastly i wanted to give you guys the
16:08
best website out there examine.com i
16:10
love that website like literally for any
16:14
micronutrient all that good stuff like
16:16
i'll go to that website to check right
16:18
every supplement
16:19
that's where i go to learn about this
16:21
stuff that's the stuff i send my clients
16:23
to
16:24
check it out once again examine.com i'll
16:26
link it in the show notes too it's like
16:28
we're not affiliate or anything but
16:30
i know that we we both use that website
16:32
a whole lot it's it's great
16:34
that's where you'll see exactly what
16:36
something does
16:37
how much
16:38
the research says you probably
16:41
might want to consider taking i have to
16:43
be very careful saying that
16:45
and
16:46
it also breaks down the actual research
16:48
studies it's very cool so i definitely
16:50
suggest checking that out
16:52
all right next one
16:54
i work shift work and i'm struggling
16:56
with quality sleep suggestions slash
16:59
help
17:01
okay so this can look different
17:04
um
17:06
schedule wise for different people
17:08
depending on what they're doing
17:10
obviously
17:12
um
17:13
if you work out
17:15
i suggest
17:19
not working out right after your shift
17:22
so getting down your shift getting into
17:24
your sleep and then working out if that
17:27
works for you
17:28
just because
17:30
when you out increases cortisol and then
17:32
that can keep you up
17:34
right so it's
17:37
more than likely better for you to work
17:40
out after you get up
17:42
from your sleep after your shift
17:44
um
17:45
different things you can implement is
17:48
because like if you're going to sleep
17:51
when it's daylight out
17:53
you want to
17:54
make sure your room is really dark
17:57
um
17:58
so black blinds but something that i do
18:01
i do it every single night but i
18:03
implement with clients is a sleep mask
18:06
because it bla it really blacks
18:08
everything out so it can help a lot
18:11
um
18:12
[Music]
18:13
the supplementation can help right so
18:17
magnesium glycinate
18:18
um potentially melatonin like i'm not
18:21
telling you to take these things but
18:23
they can potentially help i'll leave
18:25
that up to you
18:27
um
18:28
and then sometimes like if you live in a
18:30
noisy area
18:32
trying to if you have like a noise
18:34
machine or something like that or if
18:36
there's like traffic like the white
18:38
noise can help with that
18:40
um
18:41
but it's it's figuring out a schedule
18:44
so there's trial and error that comes
18:47
with this
18:48
right so you want to try and keep a
18:50
consistent the most consistent schedule
18:53
that you can so have these
18:56
non-negotiables of like i'm going to be
18:58
in bed by this time like shut your
19:00
electronics off because that's going to
19:02
just keep you up
19:03
um
19:04
get into your bed you know try and get
19:06
to sleep and doing that consistently um
19:10
is really important
19:12
like just trying to keep things as
19:14
consistent as possible
19:16
with an inconsistent schedule
19:19
it's difficult um
19:21
where i live too we have a big hospital
19:23
there's a lot of nurses
19:24
a lot of nurse clients um
19:27
i have someone who does
19:29
constant shift works right yeah but he's
19:31
always on different shifts
19:33
and it's been very difficult to really
19:35
create one kind of
19:37
schedule for and follow but we're just
19:39
doing our best right we're working with
19:40
what we have right still been building
19:42
muscle and losing body fat he looks
19:44
pretty shredded right now actually
19:46
but it really comes down to trying to
19:48
decide your meal structure and still
19:51
trying to at least hit your meals
19:53
roughly around the same time it's going
19:55
to be difficult
19:56
but yeah if you can somewhat stick to a
19:59
frequent like feeding schedule that's
20:01
going to help massively too
20:03
yeah i just built out one for one of my
20:05
clients and
20:07
it's like okay let's try this and see if
20:09
it works if it doesn't we have to adjust
20:11
right you have to just like i said
20:13
there's trial and error
20:15
that goes with that and then once you
20:18
find something really sticking to it
20:21
totally
20:23
cool next question
20:25
from at a real sea bass
20:28
we'd love to hear more about alcohol and
20:30
diet
20:31
now this could really be a full episode
20:32
but we'll keep it short
20:34
[Music]
20:35
so
20:37
people are going to think i'm biased
20:38
here because i don't drink but
20:40
no i drink sometimes very rarely once in
20:44
a while which is totally cool i'm uh i'm
20:46
all for it i don't drink personally but
20:48
i'm all for you know people having a
20:50
drink if you're not then so first of all
20:52
first the bad news right then the good
20:54
news
20:55
so
20:56
drinking alcohol does have
20:58
some negative effects it does slow down
21:00
the metabolism quite a bit alcohol gives
21:02
you seven calories per gram but
21:05
it doesn't really keep you full right it
21:07
gives you quite a bit it does have a
21:09
high thermic effect so you do burn a lot
21:10
of calories you know digesting it
21:13
but it's not really uh much more than
21:16
just that right it's empty calories
21:19
once again i'm not trying to like
21:20
demonize alcohol here but that is how it
21:23
is no
21:24
does seem to influence your
21:26
decision-making right especially once
21:29
you get drunk you know food choices are
21:31
kind of like less important
21:33
and um
21:34
it's going to be very difficult
21:35
especially when you're in the deficit
21:37
right to kind of stick to it then
21:39
now it also negatively impacts
21:42
sleep
21:43
also muscle building etc
21:46
so that's my list of downsides right
21:49
because alcohol is a toxin it's
21:50
basically poison to the body and a good
21:52
analogy for this is a traffic accident
21:55
where
21:56
police comes in we have to stop traffic
21:58
like hang on like we first have to get
22:00
rid of this alcohol basically before the
22:03
traffic aka like the other important
22:05
processes like fat burning muscle
22:08
building etc
22:09
can actually continue
22:11
so think about that right
22:13
once alcohol enters the body it becomes
22:15
the priority to get rid of it asap
22:18
and then it'll pick up the rest
22:21
and that metabolic slowdown by the way
22:23
takes quite a while
22:24
but okay
22:25
that's all the downsides
22:27
something that's very important that we
22:29
have to mention as well
22:31
is that alcohol
22:32
gives you a good time right if people
22:34
enjoy having a drink whether that's
22:36
going to a party or just having a glass
22:38
of wine with a partner or going out for
22:40
dinner
22:41
that's maybe one way you really like to
22:43
de-stress
22:45
and that's super important especially
22:47
these days like you said everyone's
22:48
stress out of their mind so
22:51
so i always suggest if you really enjoy
22:53
that keep it in you know sure there are
22:56
some downsides
22:57
but the solution is moderation
23:00
yeah there's a difference between it
23:02
being a stress reliever and having 10
23:04
drinks versus being a stress reliever
23:06
and having one to two
23:09
definitely right like at that point it's
23:11
not a stress reliever yeah there needs
23:13
to be some other form of
23:15
of stress management there alcohol
23:18
inhibits
23:19
your judgment
23:21
which is going to affect your decision
23:23
making so typically
23:25
we don't make the best choices when we
23:27
are
23:28
drinking alcohol
23:29
uh
23:30
specifically with food because it
23:33
increases our appetite now we're all
23:35
buzzied up
23:37
and we're like i want everything
23:40
i want this and that like that's me i
23:42
get the munchies for sure so i have to
23:44
be like really careful if i
23:47
drink
23:48
because it can easily even if you're not
23:51
dieting but
23:52
more so when you are dieting
23:55
it can easily throw you out of a deficit
23:57
and now it's gonna hinder your
24:00
your progress and stall it out um
24:04
i drank
24:06
last weekend so i had five drinks
24:10
over the course of like six hours
24:13
and
24:14
i remember thinking to myself like
24:16
the next day i'm like this is this is
24:19
why alcohol sucks
24:21
i was lazy
24:22
i
24:23
didn't want to move my activity was way
24:25
less if i would have been feeling good i
24:28
would have been you know out on my walks
24:30
but my movement now is down my
24:31
activity's down i don't want a meal prep
24:35
i want to just go get takeout
24:39
like that's a problem
24:41
right so if we're having alcohol
24:44
frequently and we're feeling like this
24:46
frequently that's totally gonna impact
24:48
our health as a whole
24:50
um
24:52
and specifically if you are in a fat
24:54
loss phase again it's gonna it's gonna
24:56
stall that out
24:58
um
24:59
and then it has a direct impact on our
25:02
hormones so with decreasing testosterone
25:06
increasing to stop or increasing
25:08
estrogen
25:09
you know it's stressful for us so it's
25:11
gonna increase cortisol more or less
25:13
it's inflammatory
25:15
um so if you're d even if you're not
25:17
dealing with hormone issues it's gonna
25:20
affect that or can affect that if you
25:22
are it's like fuel to the fire
25:25
um
25:27
and got health issues same oh yeah
25:29
i mean the list goes wrong
25:31
you really have to wait out if you're
25:33
dealing with these things
25:35
is alcohol
25:37
really
25:38
appropriate for you probably not
25:41
probably not right
25:42
i i kept my list short-ish you know
25:46
because i don't necessarily want to
25:48
sound like anti-alcohol because i'm not
25:51
once again
25:52
but like
25:53
there's a lot of downsides you know
25:55
i'm not anti-alcohol because i drink
25:58
you know once in a while but like
26:00
i had
26:02
clients i think i talked about this on
26:04
one of the other podcasts like
26:07
they didn't track their alcohol you
26:10
showed me that on the you
26:12
asked
26:13
yeah and i posted it actually on my
26:14
instagram story
26:16
and i asked you know how much alcohol
26:19
did you have because she was taking a
26:20
day off of tracking but she had alcohol
26:23
so i'm like so how much alcohol did you
26:25
have
26:27
and she listed it out and it ended up
26:29
being about a thousand calories just in
26:32
alcohol and actually it was more than
26:35
that because i had logged just her shots
26:38
of the t of the tequila or vodka or
26:41
whatever she had
26:42
and uh she actually had that with
26:45
like they were like in a juice or
26:47
something like that so there was more
26:49
calories on top of that so just alone
26:51
like a night out of drinking can be
26:54
frick
26:55
1200 1500 calories more than that now
26:58
you're adding the food you had before
27:00
now you're adding the munchies and
27:03
the food you're eating after you're all
27:05
buzzed up
27:08
it's kind of a recipe for disaster
27:10
yeah it kinda is you know i hate to say
27:13
it but i'm not gonna sugarcoat it really
27:16
and we won't and uh
27:18
you know we're always honest with it
27:20
with this stuff you know and
27:22
which is important because at the end of
27:24
the day it is your decision you know
27:25
like what do you want to do like
27:27
do you really want to get as jacked as
27:28
possible do you want to perform at the
27:30
highest level
27:32
or is that stuff less important like it
27:34
all
27:35
you know matters for how much you should
27:37
be drinking if not any at all you know
27:40
because
27:41
you know depending like for example say
27:43
you'd be still competing
27:45
but you also want to get drunk every
27:47
weekend
27:48
i would have to tell you like hey maybe
27:50
not a good idea maybe let's just stop
27:51
doing that all together because this is
27:53
not adding up you know
27:55
and that's why we just have to be
27:56
realistic
27:57
and um
27:58
and be okay with that too you know you
28:00
can't have it all all the time at least
28:02
you know right
28:04
right thank you guys thanks for
28:05
listening so if you want to submit a
28:07
question for our next q a episode
28:09
whenever that's going to be
28:11
you can go to christine's instagram or
28:12
mine
28:13
go to the link in our bio and it's going
28:15
to show a question box you might have to
28:17
scroll down but you can put your name
28:19
which is optional and you can put a
28:21
question down there and we'll keep that
28:22
in consideration for our next q a