Episode 3: Nutrition Simplified

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Nate Reynolds 0:05

Will, I want to go into a little bit more detail about your business Willpower Strength & Nutrition. I read your nutrition 101 ebook in about 45 minutes and I was like this is pretty good stuff. Anyone that is listening to this podcast, I'd highly recommend going to his website, download it and read it. I feel like it's pretty easy to digest. My favorite thing that like right from the get go is your analogy of the whole concept of nutrition and building the house. Can you kind of elaborate a little bit more on that?

Will Murtagh 1:26

Everyone who walks into a gym, chances are, they're ready to work hard, hit the weights, hit the treadmill, on the bike, whatever they need to do. I like to think of the training as the actual building of the house or the fortress. In order to build a house, you need to have supplies, I don't care if you have the best blueprint in the world. If you don't have the supplies to make that blueprint a reality. You might as well throw the blueprint in the garbage.

When it comes down to it, training and nutrition are the same exact thing. The training program is the blueprint, the training is building the house. How you fuel yourself pre and post workout are the materials you are going to use to actually build the house or build. Whatever you're trying to train, your strength, endurance, muscle mass, health, etc. It doesn't always have to be performance. There are correlations between eating properly and markers of health. I see it all the time, and I'm sure you guys do in the clinic, people are really good at working hard when they decide to but that's only half the puzzle. I find that the analogy of building the house with supplies is akin to training and then fueling your body to actually make the stimulus become the adaptation.

Nate Reynolds 3:18

Yeah, that's a good point. I think it comes down to discipline, right, I think a lot of people are very disciplined in the gym but I feel like when it comes to nutrition, I'm definitely not as disciplined. I feel like it's a lot easier to just be like, "Oh, here's a snack here, here's your snack there." Whereas, , in the gym, its just an hour a day whereas nutrition is 24-7 thing. You got to be disciplined the whole time and I feel like that's where I just kind of get lazy.

Will Murtagh 4:01

If you think about a human being, like it not in 2020, let's say you take a human being 1000 years ago. You're wired to preserve energy and consume energy. When you're home and you said you could be more disciplined, your brain is wired to have the sugar cravings and seek out food, and not necessarily wired to burn an extra 400 calories at the gym.

But socially, it's more acceptable to go to the gym where all your friends are and train but then outside of the gym socially, it's not as socially acceptable to be like, "No, I'm actually not going to have beers tonight, I'm going to stick with water. OR I'm actually not going to have the bacon cheeseburger, I'm gonna have a balanced meal and I'm gonna cook my food tonight on a Friday night". Versus picking a restaurant, where you might end up slamming 10 beers and eating whatever looks good on the menu, right? So it's it's definitely tough, but that's where coaches like ourselves come in and we can provide that support to clients.

Nate Reynolds 6:09

Side note for people that are listening to this, that don't know me too well, Kristin and I went to PT school together. Kristin was the pickiest eater that I've ever met. I'm very curious to see how dating Will has changed your diet.

Kristin Tusa 6:37

I don't even know if you're gonna believe anything I'm about to tell you right now. So it was maybe three years ago, I started working with Will.

Will Murtagh 6:48

I remember, like three years ago.

Kristin Tusa 6:51

At least, like two or three years ago, I started doing nutrition with him. I wasn't that serious about a coach, I just wanted to lose a few pounds And then, once he made my nutrition program, it was basically following macros. So protein, fat, carbs and in a calorie restricted diet. I did pretty well and I lost a lot of weight. And then I was like, Will, I'm starving, and then he would change everything.

But over the last two years, Nate, I still eat pasta all the time because it's delicious. I'm never gonna stop. I have definitely added more like vegetables and greens into my meal. For example, this morning, I had a protein smoothie with spinach in it. For lunch today, I had salad with cucumbers, carrots, and no dressing. I had Greek yogurt with granola, I measure everything, I definitely track my macros a lot. If I don't track them. I feel like it's really really, really hard to go on with my day because I don't know what I should and shouldn't be eating if I don't track my macros. And honestly, people, I think have a stigma about tracking macros, and are like "Oh, it's so time consuming, why do you need to do that". But honestly, if you're gonna pour something into the bowl, just stick the bowl on the scale and pour until it says you should stop like it doesn't actually take any extra energy. And we will use My Fitness Pal to help track everything. And every everything you eat is pretty much in My Fitness Pal.

So all you have to do is really plug it in, it tells you the macros and calories are in it. So you know basically what you need to eat all day and it will tell you, you should have this many calories with breakfast, lunch, and dinner. And you should be trying to hit this macros during breakfast, lunch and dinner. Like literally he does everything for you. You just have to pick the right foods to do it. And it's not as hard as it used to be like I even eat like green beans with dinner now like I eat so many more greens and vegetables. And now, because I feel so good. When I eat healthy, I no longer crave, I mean, I still need my chocolate after dinner. But I no longer crave like sweets or snacks during the day because I feel like my macros keep me full and they make me feel better throughout my day. I no longer feel that I need to crave anything else so it's actually a bit of a huge change in my life. I've been very happy with it.

Will Murtagh 9:33

I think the biggest change that I have seen is you have actual animal sources of protein. Like with the Greek yogurts, the milks, the supplements we use like the whey protein, that's an animal source like

Kristin Tusa 9:46

I definitely supplement a lot but I mean it still works like I've made body fat changes. I've made lean mass changes. So physically you can see the change physically and I can feel the change. I definitely think I performed better in the gym. I'm not as tired when I'm in my clinic anymore for nine hours at a time. It just kind of transfers over to everything. And the biggest part is the consistency, you have to be consistent with it. Because if you're not, there's really no point in even trying to do it. If it's a change you want to do, you have be 110% all in to do it because Will will tell you that consistency is the biggest thing.

Nate Reynolds 10:29

I feel like that's for anything with PT, you can come up with the best game plan and then if no one does the home exercise program, or no one shows up two times a week or at least once a week, they're they're not going to see any results. They're not meeting that threshold to actually make meaningful change. Like, they're just underneath it.

Kristin Tusa 11:01

Right? And then they try to tell you like, oh, PT doesn't work. But it's like, did you do the things that you were told to do to make it work? Did you do the home exercise program? Did you come here two to three times a week? Did you ask the questions that you needed to ask? Did you, you know, not do the things that you weren't supposed to do? So it's a kind of the same thing with nutrition as well, like, you know, did you follow the plan? Like, did you do it consistently? Because if you don't, then it's like, oh, well, you know, tracking macros, and my nutrition coach didn't do anything for me. But if you didn't put the effort into 110%, do it, then you're not getting the best results from it. So PT, and nutrition could definitely go hand in hand with each other because,

Nate Reynolds 11:42

I'm really curious what pts will be like in 30 years, because our generation is about instant gratification. We're like the Instagram generation where we want results instantly or we're just not gonna do it. PT is hard now, imagine in the futre, I don't want to treat my friends.

Will Murtagh 12:07

Yeah.

Kristin Tusa 12:10

And it was kind of like, my mom, when she like, hurt her back. And I gave her one treatment, she goes, Well, why her back still hurt. And like, Mom, it's been three minutes. You haven't done anything else. I've treated you once. Like, you gotta, you know, have a little time, little patience. Nutrition is the same thing, you're not gonna lose 10 pounds of fat and gain 10 pounds of muscle overnight.

Nate Reynolds 12:28

Yeah, exactly. And so well, one of the things that I found interesting in your book, was that you mentioned that people probably aren't eating enough. So what are what do you what do you exactly mean by that?

Will Murtagh 12:47

So basically, when I say that, like, obviously, everything needs context. So when I say, when I say you're not eating enough, it can mean you know, your soul, okay? So when I say you're not eating enough, I mean that based on, you know, like, normative data, what you as a, as a baseline, your, you know, age, gender, body size, activity level, you know, you could be eating this amount of food, but then with, you know, chronic calorie restriction for whatever that that may be, for whatever reason, that may be, over time, the metabolism slows, because if you again, if you if you go back to, you know, Paleolithic arrows, you know, the main, the main goal of the human body is to survive. So, if you're going through a period of starvation, you know, if you're, you know, migrating and there's no food, it doesn't make sense for your metabolism to stay, it's burning 3500 calories a day as a male, when you're consuming 1000, you know, you would wither away and die. So the metabolism slows down in various different ways. And so now, you have, you can have people who are like, you know, I use the analogy of a football player, because they're generally large humans, but you can have a football player, you know, eating the same amount, as you know, the, you know, fit 125 pound female, and they're both maintaining their weight. So, by definition, by definition, that that football player is technically not eating enough, but in reality, he is eating enough. It's just that his metabolism has slowed, such that that amount of food is enough to maintain his weight. Does that make sense? Yeah, it does feel like that was a long winded answer.

Nate Reynolds 14:50

Yeah, no, it's fine. No, it was a very good answer. And so since you brought up metabolism another thing that I found interesting was the You know, I think we always think about metabolism. And we think about, you know, the resting energy expenditure where, you know, it's just like, the calories that you burn just because of like, basic bodily function. And then like the non resting, you know, what you do with how you burn calories with like exercise, but like, there's also that the thermic effect of food, which you kind of touched about, which are burned as a result of consuming and metabolizing the food. So do you think the food that we choose and how, how that burns? Do you think that is kind of like underlooked? Based on like, the fuel source that you choose?

Will Murtagh 15:49

Yeah, I mean, I definitely, like, if you take a look at the research, you know, it's, it's pretty. I mean, the research is there that high protein diets tend to result in more weight loss and better body composition. So So why is that? So one of one of the reasons is that protein is really thought filling. So you could be consuming less food by eating more protein. But another reason is that protein burns the most calories to be digested and absorbed. So I think the numbers right down to like, carbohydrates, and fat are going to be anywhere between five and 15%, calories burned, and then protein is going to be 20, to 35%. So you can see just based off those numbers, if you have a diet that's high in protein, you're going to be burning more calories, than if you're restricting protein. You know, I mean, I know that with the clients I work with, like protein is outside of, you know, I'm not I always have, I always promote, like, quote, unquote, a healthy whole food diet, but then second, is going to be calories. And then but then right up against with calories is going to be total protein. Because you know, protein is going to fuel muscle mass and fuel animalism, it's going to feel strength gains. And then because of the calorie burns, it's going to help improve body composition. So like, it's, it's, it's a struggle, sometimes with a lot of people when they come to me, and they're like, I really don't like eating meat. It's like, Okay, so now, if you don't like eating meat, we either have to find a meat source that you like, or we have to really dive in and be like, okay, these, these vegetable sources have proteins, but combine them as such, where the protein that you're eating is actually gonna be utilized in in a way that animal sources would be. Right. So it's, it's a balancing act, balancing act. But definitely, protein is definitely important if your goal is to, you know, lose weight or improve icon, for sure.

Kristin Tusa 17:57

Yeah, like I told, well, like, maybe like a month or two ago that I just I didn't want to lose like weight, but I want to lean out a little bit. I also didn't want to, like be hungry throughout the day. And the only thing that he changed, like, all of my calories stayed the same, the only thing he changed was, he gave me less carbs to eat and like 5% more protein. And literally that little bit of change and just 5% more protein to my like my calories a day. I like actually leaned out like a little bit more. So it's to still like to say but to see it or like that it really does work.

Nate Reynolds 18:31

And so are you saying that you ate less pasta? Is that is that possibility? No.

Will Murtagh 18:39

No? loss? Oh,

Kristin Tusa 18:42

I ate the same amount of pasta and distilling down a pasta consumption

consistent. That does not change and Will knows that.

Will Murtagh 18:50

Consistency is key.

Kristin Tusa 18:53

Water has been consistent with pasta. Yeah.

Nate Reynolds 18:58

I don't know. Yeah. And so what would you recommend? Because you talked about protein. And I, you know, I know a lot of people use whey protein after workouts. So what would you say? If someone's listening to this? And you know, they want to kind of change up their pre and post workout feeling like what would you recommend?

Will Murtagh 19:25

So, everything, it all depends on what the client's goal is. Right? So, I mean, since we're on the topic of CrossFit, you know, first it's going to come down to, like I mentioned their goal, but then next is going to be what do they feel comfortable eating? So I know like me and Chris, it'd be completely different. Like, I know, Kristen doesn't really like to eat a lot before she trains whereas me I if I don't have food in my in my stomach, before I train, I feel lethargic, I feel weak. I feel like I don't have any like, and pop going into the bar. So that's it. primary one, you have to determine, like, what are you comfortable with the most amount of food, you can feel comfortable training, and when are you going to feel your best. But then that aside, you know, I want to say anywhere from like one to three hours with the closer to three hours, you're going to be at a better time when no cars, so you leave time for digestion and absorption, you're going to want, you know, a full meal, three hours out. And then as you get closer, within like an hour, if you're really trying to like top out performance, you're gonna want another like, you know, carbohydrate protein snack, something that's not gonna sit in your stomach to go to bed and break down easily. So like, this is a time period where like something sugary, like a gel packet or something that would be good to go. But then you just leading up right before training or competition that you want to eliminate fat, because fat is the most time to digest. And so if you have food sitting in your gut trying to digest and you're trying to do burpees, and thrusters, like bad things are gonna happen, you're gonna start cramping up your stomach might, you know,

Kristin Tusa 21:10

you might receive what you just

Will Murtagh 21:12

might go north, or if you go south, you never know. So those would be like general guidelines. And then post, I mean, everyone's heard of like, the anabolic window. And so you're gonna want to get some protein in as soon as possible. With fast digesting carbohydrates. That's the general guideline, but then I always advise people on two things. One is you don't need a supplement. And it's not going to fit inside your total day's nutrition, or if you just don't want to take supplements, because I mean, let's face it, they are processed food products. And then also, the total daily nutrition, the total daily protein is going to be way more important than the serving of protein, you have post exercise, right. So like, when you finish you are in a heightened state of or like when you consume food directly after your train you you kind of switch the nitrogen balance from breakdown to building which is good, we want that. But you know, if you were to have a serving of protein, serving a fast digesting carbs, you know, right after you think you've skyrocketed protein synthesis, and then for the rest of the day, your protein is shit, then it's like, so how much does that actually matter? Right. So like, you know, I always make postworkout recommendations, because like I just mentioned, like, we want to kickstart that protein synthesis, but that is always followed up with. And then by the way, don't forget, you still have meals that you need to consume after your training.

Nate Reynolds 22:55

That makes a lot of sense. So a follow up to that. So, you know, I'm gonna work out at 630 tomorrow morning.

Will Murtagh 23:03

You know,

Nate Reynolds 23:03

when someone you know, obviously, you talked about, like, you know, three hours beforehand. I clearly don't want to wake up at 330 in the morning. So someone that works out early was that I didn't catch that

Kristin Tusa 23:23

logical thing to do that wake up at 330 eat and then go to CrossFit.

Nate Reynolds 23:28

Yeah, I mean, you know, I think, you know, maybe an upcoming podcast will be on the benefits of sleep, and then we can talk about that. But, you know, honestly, I think that, you know, for me, like when I wake up early, like, when I'm like just rolling out of bed, I'm like, ah, I don't really want to, like I'm like, I just need to get there on time because I'm like, Alright, six 610 I gotta get going. But but so I think I'm more than one where like, I don't really want anything right before CrossFit or early in the morning. But also like, should I be actually trying to have anything so that way I have at least some some sort of fuel.

Will Murtagh 24:21

Yeah, so it's funny you say that because I actually worked with someone who was in this exact situation. So the only class you could take with the 6am but she would get home pretty late from work. I think she would get home at like seven. She worked like a crazy long day. So like the point I was about to make, but she so she should take this exam, and then I gotta get out. And then I didn't want to have her waking up earlier because she would get home at seven. She would have to then make dinner. You know she wants to have a life with her family. And then she has to go to bed and get ready to train the next day. So two things. One, what I advised her was that, you know, I first asked her, do you need to be a complete have a completely empty stomach to train? Fortunately, she said, No. So I said, Okay, when do you usually wake up for the 6am class without making any suggestions? Like, I didn't want to say, Well, I'd really like you to wake up an hour before. Because I don't want to put that on her. I want her to tell me what works for her. And then I'm going to work within those those boundaries. So thankfully, she said, Well, I'd like to wake up at like five and I like to, you know, have a drink a bottle of water. I'll drink my coffee. And then I usually just come across it. And so I said, Okay, do you think we could maybe fit in like, like, some sort of a snack before you come? And she was like, Oh, yeah, that'd be perfect. I was okay, great. So we decided that she would have, she would have, she would have hard boiled eggs ready, but she would throw the hardened yolk out. And then she would have like half an apple. So she would have like the egg white and half the apple, not a crazy amount of food. But it was enough to kind of give her a little bit of a, you know, fruit toast in the apple, quick Sugar Rush, and then protein the keeper full through the session. But then also, that's why total daily nutrition is so important, because it's not a huge deal. If the first thing you do is train, as long as you're hitting total numbers the day prior, because, you know, it's not like, as soon as you go to sleep, all the nutritional you ate the previous day, like goes away, you still have you know, topped out glycogen stores, you still have, you know, protein synthesis that occurs overnight. So, like you're you're ready to operate in the morning. But then as soon as you get done with that training session, like, if that's going to be your schedule, you have to have the whole day dialed in, you can't miss meals, because it's just going to compound and you're gonna start feeling like crap during your training.

Nate Reynolds 27:05

Yeah, I mean, I think that's a So to answer your

Will Murtagh 27:07

question. And I just made sure that each day she was hitting off her food, she was eating over food. That was the answer to your question.

Nate Reynolds 27:16

Yeah. I mean, that's a great point. You know, I think we kind of, at least how I thought about it is like, you wake up and you think it's like a blank slate. And you know, you're right. Like, that's not the case, if you do have those glycogen storage stores from the day before. So it there is a carryover effect. And that's something I've never thought about. And so even though I think I'm waiting on an empty stomach, I really am. I really do have some few already there. So that's a great point. So then the last topic that we're going to talk about today is just kind of like, and we've kind of alluded to it already is just trying to make meaningful lifestyle changes. You know, we talked about PT, nutrition. And so what do you guys think is actually important to actually make this type of change?

Kristin Tusa 28:19

consistency is literally key. So like, if you actually want to make a change, like, first of all, I'd like you have to have like that mindset, right? And all that like, okay, like I'm 100% in this, like, I want to make this change. Because if you aren't 110% it, like you're just not going to do it, or you're going to do it like your New Year's resolution, you're gonna do it for a week, and you're gonna kind of give it up. So like, you have to be consistent, and you have to want it and then like, you have to be willing to, like, change other aspects of your life in order to also make this one larger change. So like, you know, sometimes, like, you may need to make some sacrifices. So like, if you, you know, on the weekends, you know, maybe you shouldn't be, you know, drinking every weekend, or going out to restaurants every weekend. Or if you want to go out to a restaurant, just pick something that's a little bit more healthy. And maybe have water this weekend instead of a beer or an alcoholic beverage, just to kind of like make yourself say like, okay, like, this is what I want. So this is what needs to be done. Do you have to do it every single weekend? No, you can. You can have a beer every once in a while. I'm not telling you not to live your life, but just be consistent in the changes that you want to make. And you know, like, try new things. So I am, you know, the number one proponent of that because I was always the person who never wanted to try new foods or new lifestyle changes. And now that's all I do is well no, but I'm definitely more open to trying new foods and trying to new new lifestyle changes. Like over quarantine, like instead of being lazy, like, you know, we would go for a walk every day. So like, I know you're tired but maybe try to if your step goal is to hit 8000 and you only did 7000 today, don't just say I'll get them tomorrow like go for a small one. Walk and try to get those last 1000 steps. And you know, like, also like, Don't try to do it by yourself. Because doing something by yourself is sometimes the hardest thing. And I feel like sometimes you need other people to hold you accountable. So whether it's like, you know, you find like your fiance, a friend, a family member, you know, literally anyone in your life just be like, asking you how you did today? Or, you know, how are you feeling today? Do you feel like you're doing what you're supposed to be doing? Because like, if you have to answer and be like, No, I haven't done it today, then it's like, well, now they can hold you accountable, so that you do do it the next day. And you know, if you're not sure what you're supposed to be doing, do the research, you know, Google something, sometimes Google's not always wrong. And you might be surprised with what you find. Like, even if you just find like a nice research article, or, you know, you stumbled upon like willpower strength nutrition, you want to like sign up or something. You know, there's like so many outlets that you can do, I also think like, if you're going to do the research, like, go with the good research, don't just do what everybody else is doing. So like, you know, just don't do the keto diet, because you know, all your friends are doing the keto diet, because just because the keto diet is good for them doesn't mean it's good for you to hit your goals and like make your changes. So don't do the fads like find someone who knows what they're talking about who can individually help you do what you want to do. So I think like those four things, if you can do them all, which is not always the easiest thing, but I think over time, like you can kind of find a lifestyle, within the time that you have to make all those changes happen. And then a few weeks or a few months, you'd have that first day you like, wow, I lost one pound. Like, that's a stepping stone to losing the next pound and the next round the next round. So it all kind of just like carries on top of itself.

Nate Reynolds 31:47

Yeah, so what would you suggest?

Will Murtagh 31:52

Yeah, so I mean, you know, just, you know, listen to what Christina had to say, I think, I think she was spot on. And, you know, it doesn't have to be a huge, you know, you don't have to like flip the switch overnight, you can start small and build from there, right. I think sometimes people get a little overwhelmed, because there's so much information out there. You know, and then shameless plug, like, that's why coaches are so important. Like, you find a qualified coach, they can really help you sift through the weeds, and help you get, like Kristen just mentioned, like, help you find something that's going to work for you. Um, you know, all diets work, you know, and then, but, you know, not all diets work for you, right. So you have to you have to find what works for you. But then in addition, like, I really think that awareness is key, I think that a lot of people who struggle with, you know, whatever any problem that they're having, whether it's like their health, their body composition, any performance issues that they can't figure out, like, being aware of your of the choices you make throughout the day, and not just kind of moving through the day, kind of just satisfying urges. As well as odd as that may sound, but like, you know, you walk through the walk by the fridge that go I kind of have a sweet tooth right now you just don't even think about you open the fridge grab, like, whatever, you know, whatever treat is in there. And you're not even thinking about it. So you have to the first step is building awareness around like, okay, when I'm eating, what am I eating? What is what is the makeup of this meal? like is this meal balance is is this a healthy source of protein is like, you know, not that saturated fat is bad, but like, okay, I've had, you know, two servings of red meat today, let's go with like, you know, the fish know, that has a high amount of omega threes in it? Do I have all my veggies? Have I gone three servings of vegetables today? You know, what's the fat source? Like, in addition to what may be in the me, right? So just being aware of like, what you're consuming, and then in addition to just nutrition, but being aware of your daily activity level, like I can't tell you how many times you say okay, bring me through, like, like, how many steps a day do you think you get with a nuke when I'm onboarding a client, and they they have no idea. They're like, I mean, anywhere from like, one to 6000. Like, that's a huge range, like so just you have to know where you're at, in order to take steps far. Right? So definitely need to be aware of your choices throughout the day, and then be aware of where you currently sit with regards to your fitness and your daily activity. And finally, creating a rhythm through your day. Kristin touched on like consistency, but it's not just consistency over like days, weeks and months. But consistency, you know, through the I shouldn't say days, weeks, months, but like it's not just weeks and months but it's it's it's day to day because it's well known that people who stay on a Like a schedule and do the same things routinely, and they're creatures of habit, they tend to be healthier. Whether that's because they've, you know, they, they have good behaviors, and they consistently do them, or if it's just like promoting good circadian rhythms. It's, it's it's one, it's, for some reason, they tend to be healthier. So, create a rhythm, do the same things every day, wake up and go to sleep at the same time every day. And good things are gonna happen.

Nate Reynolds 35:32

Yeah, I think that's a good point about developing the rhythm, for example, so like, My girlfriend is a nurse, and she just switched on nights, because I think it was like every three or four weeks, maybe a little arm that they would flip from days to nights. And so you're doing a 12 hour 12 hours, a smaller shift in your, and then two or three days later, you got to flip back to being days during the 12 hours, and like your whole circadian rhythms getting off. And you're wondering why you know, and she's wondering why she feels lousy and not, it feels like she has no energy. And I was just like, I feel like her body, which is never adjusting. And so now she feels like she actually can get into that rhythm. And like, she feels healthier now, because, you know, she has, like, some consistency throughout our day now. And then,

Will Murtagh 36:31

yeah, and so it's good that like, you know, when you wake up in the morning, you know, produce cortisol, cortisol helps you have energy throughout the day, it's everything breaks down, stores help and helps you, you know, have substrate to fuel activity. And contrary to that, when the sun goes down, you start producing melatonin. So like the body operates cyclically. And when you start to fight that, that's when you get issues, like you've heard of like adrenal fatigue, Adrenal Fatigue is just a reversal of when certain hormones are released. So like when people say, you know, I'm exhausted in the morning, but then at night, I'm wired. That's because you're, when you go, when it's time to go to sleep, your body's producing cortisol, because you You fought this, so, so long, that are fought the rhythm so long that you're, you know, the glands that are producing these hormones are, you know, they're, they're producing them at the wrong times. So, you know, finding that balance, getting in a consistent schedule. You know, it's, it's going to pay dividends long term, you know?

Nate Reynolds 37:41

Yeah, I mean, that's, that's a, that's a great point. And I think, to touch back even further on what you're talking about, like, the whole benefit of like having a coach. And I think just listening to you talk over this last hour, I think it goes to show that when you have someone that's an expert, you know, you're speeding up your learning curve, whether it's nutrition, or whether you're trying to recover from injury or trying to get like performance gains. Because, you know, their expertise can speed things up so much that like, you know, for example, like, I've been taking golf lessons. And every time I go, like, I'm already picking up something quicker than I would have, I try to figure out my own, and I'm like lightyears ahead of where I was. And so when we talk about consistency, and someone like sticking with something like if you can see success and little results, then you're going to keep doing it. And I feel like that's where people kind of get off the wagon is because they don't see the results as quickly as they want. And they think nutrition doesn't work or, you know, watching their diet doesn't work or sticking with you know, exercise isn't work because it didn't produce results as fast as they wanted. And really, they just didn't stick it out or they weren't guided in a direction that would have found those results faster.

Will Murtagh 39:11

And then you want to if you want to know how to really dial in a rhythm talk to this girl right here. Kristen has the most solid rhythm and schedule I've ever seen in any person ever.

Kristin Tusa 39:25

My life like doesn't function without it. Like the pre planning the night before. Then and then like executing on the plan the day after? Like I have I've worked with a lot of people since I started with power strength nutrition and yeah, I can I can I can definitely hire Kristen as a as a role model, that's for sure.