Episode 213. Q&A - Core Exercises, Non-dairy Calcium, Postmenopausal Strength Training

Welcome to another episode of the In-situ Collective podcast! This week, we are back to answering your questions!

In this episode, we answer listener questions about nutrition, exercise, and sleep. Discover how blending fruits and vegetables affects their nutritional value and learn the optimal strength training and cardio balance for postmenopausal women. We share tips for improving sleep quality, adjusting gym sessions when rest is lacking, and meal strategies that prioritise protein and fiber. Plus, find alternative protein sources for those who don’t like shakes and great non-dairy calcium options. Tune in for practical insights to support your health and fitness journey!

Loop earplugs https://au.loopearplugs.com/

Chapters

• 0:00 Intro
• 3:15 I understand we should eat as much whole foods in their natural state as possible, but how much does blending fruit and vegetables to make smoothies or soups really affect the nutritional value?
• 8:40 For post menopausal women what should the balance be between strength training and cardio sessions?
• 19:00 Any recommendations for blocking out snoring, or getting a good night's sleep. How do you go about gym sessions when you're not getting quality sleep.
• 24:30 Is there a healthy way to eat meals?
• 28:00 If I dont like protein shakes what’s a good alternative?
• 31:55 What are some good sources of calcium?

Transcript

Yeah. What is up, everybody? Welcome back to the In Situ Collective podcast. On today's episodes, we're answering your plural shoot just one singular way. Answering your questions. So, as always, big thanks to all of you that have submitted your questions. If you want to get in on the action, make sure you follow the link in the show notes.

00:00:33:12 - 00:00:57:14
Unknown
You don't even have to leave your information. You can just leave a question. Question. Or you can find us on social media as well where we post all the clips. If you want to have your say. If you don't agree with our answers. If you agree, disagree. Want to have your own opinion? Jump on socials fellows at Institute Dot podcast and make sure you have you comment there.

00:00:57:16 - 00:01:17:12
Unknown
Okay, yes. Or as always, jump on YouTube. We love it when you comment on the YouTube videos. It does help us reach a few more people on that platform. That'll do. Should we address the elephant in the room for the people that are watching on YouTube? For those that are watching on YouTube? A little bit of a different setup.

00:01:17:14 - 00:01:39:17
Unknown
Mac and I moved a couple days ago. We're in our new building, and we haven't found a good spot to record yet. But we will. So it will be. There's a lot of good places. We just need to get them set up sorted with the building management, all that sort of stuff. So today is a Sunday, so it was like, not the ideal day to start in know and trying to organize that right now once here.

00:01:39:23 - 00:02:07:05
Unknown
It feels like Saturday. Yeah. But yeah, it will look good. It will feel good. It will sound even better because we've got soundproofing, good lighting, good esthetics, good tables, good backgrounds all coming your way. So make sure you hit subscribe or stay tuned to see all that. That is answering your first question, because I know everybody watching on YouTube would have been like, what happened to the what's current?

00:02:07:07 - 00:02:30:22
Unknown
What is the green room? Yeah. Suites. Should we get into it? Let's get straight into it. Something else we need to address or maybe to meant Tuesday. Oh, true. Okay. Yes. Two minute Tuesdays have been getting better and better by the week. I think now, like, I've found some momentum and having you guys reply to me with your advice and contributing topic suggestions is really helping me.

00:02:30:22 - 00:02:53:20
Unknown
So if you want to sign up, there is a link in the description to join the two Minute Tuesday email. And it's basically a very short, actionable email with information that hopefully you can use and implement into your life straight away to help with whatever health and fitness oriented goals you are chasing. So highly recommend! Super easy if you care about your health and fitness and you're not on that yet.

00:02:53:22 - 00:03:11:00
Unknown
Jump on the it's literally like two minutes and if you don't like it, you can always unsubscribe. Worst case scenario. Right. But the like best thing like Mike just said, it's like his pro team. Why it's important. This is what you do. How to get his sleep. Why it's important. This is what you gotta do. Yeah. Everything's so simple and actionable.

00:03:11:00 - 00:03:33:19
Unknown
Explains it and what you need to do. So why not join? Silly not to. No excuses. Really, guys? Come on. All right, first question. Let's go from Bradley, okay. Bradley says I understand we should eat as much whole foods in the natural state as possible, but how much does blending fruit and vegetables to make smoothies or soups really affect the nutritional value?

00:03:33:21 - 00:04:01:06
Unknown
Am I wasting my time doing this, or should I just suck it up and eat them in their natural state? I reckon my cutoff number would be around 60%. That is, if 40 or more of the nutritional value is lost, I'll switch to a more natural, plain blend and boring way of consuming my fruits and vegetables. Bradley, what the do we need to come over to your place and teach you how to cook fruits and vegetables so that they're not boring, bland and plain?

00:04:01:06 - 00:04:25:01
Unknown
Because I don't like lots of people think that, right? Lots of people think that vegetables are boring, bland. Stop steaming and boiling your vegetables. Yeah, let's roast them, add some flavor and roast them like this. Roast real. I am. It's so easy to cook vegetables in a delicious way. I feel like fruits are always already quite sweet and stuff.

00:04:25:03 - 00:04:44:17
Unknown
But yet just take the time to learn how to cook vegetables. A plan now in this new building is to make a little bit more content. So we might need to do like a food prep on how to bake vegetables. True, because it's just like it's not common knowledge. It's insane. It's it's again, it's one of those things that we just do.

00:04:44:19 - 00:05:00:10
Unknown
I feel like it's normal for us to be doing, but a lot of people struggle with it. Yeah. Because I at Xav at work, we have this conversation. Jody and I have this conversation with them all the time. It's like, this is so boring. I hate this vegetable. It tastes like crap. And what if you cook it properly?

00:05:00:10 - 00:05:27:16
Unknown
It doesn't taste bad. It's really good taste. Delicious. Cauliflower is the biggest. While everybody hates cauliflower. But if you season it lightly, a little bit of oil and bake it, it's the best. The best way absolute best shrivels up their crunchy little, delicious little nuggets of nuggets. Goodness. Anyway, that's not the question. The question is, does blending them degrade the nutritional value?

00:05:27:18 - 00:06:04:02
Unknown
Somewhat. So the structure of fiber in the plant is really good for your digestive system and your gut health. Like actually putting your gut to work to break down the fiber is a good thing. And without your gut having the fiber to break down, generally you just absorb the sugar, especially from fruit, like immediately. So it could be if you're having like fruit smoothies, for example, that you get more of a, sugar spike and more of a sugar crash because, yeah, your stomach is absorbing those sugars really fast because there's nothing for it to break down to get to the sugars.

00:06:04:04 - 00:06:32:14
Unknown
Not necessarily the case with vegetables as much if you're like making soup or something, for example, some vegetables, you actually might be able to absorb the vitamins and minerals more efficiently if it's been cooked blended. But in saying that, also if you're boiling your vegetables, then if you're boiling them over, like to a point where they're like mushy and watery, then a lot of the time you're also losing the vitamins and minerals in the water.

00:06:32:15 - 00:06:53:09
Unknown
So you've got to sort of find a happy balance. That's why I think roasting is good, because you only roasted vegetables until they're soft, whereas a lot of the time when you boil them like they're getting steamed as well as softening, so you lose a lot more from them. So does that do you think that that answers the question?

00:06:53:11 - 00:07:14:03
Unknown
I think also it's important to consider if blending them so that you are having soup or blending them. So you're having a smoothie is the most efficient way for you to get enough vegetables in. Then I think that that is still better than not having any of them. Like don't go for if it's not as good for me to blend them, I'm going to have none.

00:07:14:09 - 00:07:36:07
Unknown
If this is your middle ground, then perfect. Like stick with it because it's still better than having like a lack of vitamins and minerals in your diet in general, but having them in their natural form or yeah, cooking them is still probably going to be better. People underrate chewing as well. Sounds weird, but chewing is very good for you.

00:07:36:09 - 00:08:01:20
Unknown
When you chew, you get more saliva in your mouth, so it helps break you down. The foods and three system. But also it works your jaw. So again there's a lot of research coming out now about children growing up that haven't chewed food. It's always been soft. It's always been blended or it's processed foods that is naturally softer than real foods.

00:08:01:20 - 00:08:30:01
Unknown
Yeah. So their jaw line is changing. So chewing is good as well. So I feel like if you can chew your way through all your vegetables, definitely try and chew. Yeah. Rather than blend. Yeah. Fruit and vegetables, I should say. Yeah, yeah. So, but but to clarify Bradley's question, I don't think that it's more than 40% nutritional value is lost at all.

00:08:30:03 - 00:08:48:14
Unknown
I think it's more of a convenience thing. And, like, what do you want to get out of the way you're eating and what you're eating? Yeah, like I said, if if it's a way to get more fruit and vegetables in, I'm saying go nuts like blend, blend away. Yeah, yeah. Very very good question. Okay. Next is from Leanne.

00:08:48:14 - 00:09:15:21
Unknown
For postmenopausal women, what should the balance between strength training and cardio sessions be over a weekly period? I'm guessing that's part one of the question. The second part is how many times a week for the strength training sessions? How long? And what are your five favorite strength exercises? Okay, back to the first part. This all depends on the person.

00:09:15:23 - 00:09:37:18
Unknown
Unfortunately, I can't really. I don't think there's a good way to say you got to do this amount of strength training in this amount of cardio. And it should always be changing, like you shouldn't. I feel like it should evolve as you evolve. And there should be periods where you focus more on cardio, and there should be periods where you focus more on strength.

00:09:37:20 - 00:10:00:13
Unknown
So if you are looking for the perfect program, shameless plug rocking, join the In-situ Athlete program. It's written by me. It's what I do. Like it's my actual program is a bunch of you guys actually now fold as well and it hits all the bases. So strength cardio there's some. And we go through different phases throughout the year.

00:10:00:15 - 00:10:26:02
Unknown
So I do actually plan it out. So it's a yearly program. It's not just an eight week challenge or whatever. There's actually consistency through the program. And like when I'm in a strength phase, we're probably doing four days of strength and 1 or 2 days of cardio. And then there's other. If you go back 2 or 3 months ago, we'll doing like three days of cardio and 2 to 3 days of strength.

00:10:26:04 - 00:10:49:05
Unknown
So it just depends on where you were at. If you're new to strength training and cardio post menopause, I'm talking to those women now. I'd focus on at least minimum three strength trainings a week. So like and that would be 45 to an hour. If you're in the gym longer than an hour, you probably flopping around too much.

00:10:49:05 - 00:11:12:07
Unknown
So either cut a few exercises out or just stay focused a little bit more so you can get the workout done. So yeah, three strength training sessions a week, plus two cardio. And what that cardio should look like is, I'd say on one day do long endurance. So I would say you just jump on one machine for 30 minutes and just cruise to a decent pace.

00:11:12:12 - 00:11:36:07
Unknown
So, I'd say zone to cardio for 30 minutes. 40 minutes. If you feel a little bit generous on the second cardio day, that would be high intensity. So interval training. So that's where you work for 30s rest for 30s ten rounds of that, or whatever that looks like. Then again, there's other different ways to do heat training, so I'm not going to dive into that too much.

00:11:36:07 - 00:12:05:07
Unknown
So strength training is pretty basic. She asks for 5 a.m.. My favorite. Five of your favorite strength exercises. So let's say let's break it up. So Monday I would do a push in a pool. Or legs and a push. So say Monday we got back squat and bench press. Wednesday would do deadlift and shoulder press. And then Friday would be, pull.

00:12:05:07 - 00:12:27:19
Unknown
So a pull up. So they're probably my favorite strength exercises. So again backs not necessarily back squat just a squat a squat some sort of lighter squat. So that could be goblet squat front squat safety bar squat. Any sort of loaded squat. Even if you can't squat, maybe jumping on the leg press and simulating some sort of squat.

00:12:27:21 - 00:12:49:19
Unknown
And what the side bench on that day. So some sort of pushing exercise. So that could if you can't bench press, dumbbell bench press, even a push up is very like that. Push up just is a bench push flipped around and just you just own bodyweight. So that's a good option. And then three on the third would be what the side deadlift.

00:12:49:21 - 00:13:09:24
Unknown
Again doesn't have to be a barbell. Could be trap kettlebell dumbbell some sort of hinging movement where you use your hips and a shoulder press. So again, you just literally moving weight from your shoulders up above your head. That could be with a barbell, dumbbell, kettlebells again machine whatever you want to use. And then the fifth one was the pull up.

00:13:09:24 - 00:13:30:18
Unknown
But every now you know everybody struggles with pull ups. They are hard. So a lot pull down some sort of vertical pull pulling movement assisted pull ups. If you don't have access to that, like a seated row or dumbbell row or something like that, obviously on those Monday, Wednesday and Friday you can do some sort of accessory exercises with that.

00:13:30:18 - 00:13:54:08
Unknown
It's not just two exercises and you're done. You're gonna throw in a little bit of, you know, if you've been listening to these podcasts, you know, like full body. So we're going to work every single muscle group in the body. So you throw in accessory exercises and they're gonna look different for everybody. And again, if you're following the athlete program they're going to change and you're going to hit all the muscle groups throughout the year and build strength over the years in those workouts.

00:13:54:08 - 00:14:08:17
Unknown
So they change as well. Does that answer the question? I think so, yeah. There was a third part to the question. Also, your five favorite core exercises.

00:14:08:19 - 00:14:32:10
Unknown
That my favorite. And what is a good core exercise a difference really. Why? Well, a good core exercise is determined by the person and their abilities. So my favorite core exercise of all time is a hanging leg rice tree. So where you jump up to a pull up bar you're dead hang. So you're hanging your body weight off your hands and you lift your legs up.

00:14:32:12 - 00:14:55:17
Unknown
Not everybody can hang. So in that circumstance you'd go to a bench and lie on a bench and lift your legs up and down and take out your upper body or something like that. So again, it's just different variations for different people. So obviously like I said, Hanging Leg rice is my all time favorite 105 some sort of oblique crunch.

00:14:55:19 - 00:15:22:07
Unknown
Okay. Yeah. A Roman on the Roman chair. Blake crunch is really good. You can get a big stretch. It move your spine in a lateral. Yep. Lateral position in a lateral plane of motion, which, no, like. So a leg raises out to the front. This is out to the side. And you're using your side core to stabilize and lift and all that sort of stuff.

00:15:22:09 - 00:15:47:08
Unknown
Third would be, I reckon, some sort of pullover. I know it's not directly core, but, dumbbell pullover. So it's more of a lats exercise, but if you're doing it properly and in a stretch position, it's going to work really well. Everybody goes for planks and all that sort of stuff. Planks are good, but they're more stabilizing that don't actually work your core.

00:15:47:08 - 00:16:07:09
Unknown
It's just good for stabilizing. I'd prefer to do some sort of heavy carry. So I do get my clients to do heavy carry. So even if you just pick a kettlebell or a dumbbell up on one side. So that's super heavy. So you've really got to use your core to stable yourself up so it doesn't flop over to that one side and then walk.

00:16:07:11 - 00:16:34:24
Unknown
That's in my opinion, that's way better than a plank. And it's going to get you way better core stability wise. And a plank. Three it what about cable crunch I don't okay. Cable crunches are a really good exercise because you can it's a really good way to add load to your core. And there's not many exercises where you can add load, and get a good core exercise, like a hanging leg raise.

00:16:34:24 - 00:16:58:09
Unknown
So as you add load, you know, you're adding load on your hands holding. It's hard to lift all that sort of stuff. So a cable crunch core is very good. It's just very hard to execute. Yeah, probably cuz, once you get the hang of it there, I like it. Took me a bit to feel. Not awkward doing it, but now that I have my positioning and everything right, it's really I find it really effective.

00:16:58:11 - 00:17:19:06
Unknown
Also, what about the I feel like we do the chopping one a lot in the program. Yeah. Another lateral, twisting sort of motion. Yeah. Cable drop would be the next one. So okay. Any I guess the cable, the idea of the cable chop is to sort of simulates to best put it into words is chopping wood.

00:17:19:08 - 00:17:39:04
Unknown
So if you were to chop go out and chop some wood the cable is there as a resistance. And you can just move the cable from low to high to tight to mid, whatever you need to do and just chop in different ways. It's just twisting through that motion. To work the cool cool. Yeah. So that's leg rise.

00:17:39:06 - 00:18:07:06
Unknown
Oblique crunches farmer Kerry. Cable crunch. And cable chops. Not many at home friendly ones. I feel like Leigh Ann isn't at home. Work is it's hard to work your core at home. Yeah. Like obviously there's the obvious ones that don't give you much stretch and stuff like set ups. And 11I do in the program a bit is a single leg way up.

00:18:07:08 - 00:18:29:05
Unknown
Oh yeah, it can be done at home. There's no it's a bodyweight exercise. I like to do it. Like obviously you can do v ups with both legs at the same time. It's a bit hard to explain. So you're lying on the ground, stretch your arms out of your head and lift your shoulders and your arms up as your legs come up and you sort of create a V and touch your toes.

00:18:29:07 - 00:18:47:08
Unknown
I like doing it single leg, because again, you can work your hip flexors and your Blake's just a little bit different way and you can progress it quite easily. So if you can't do the full leg straight and coming up in all V, you can progress it down to make it hard enough for you. Good question.

00:18:47:08 - 00:19:07:22
Unknown
It's very hard to pick exercises to give to a especially you don't know what they have where they are their ability. Good question. So do you think do you feel satisfied with your answer. Yeah. Just no there's no bad exercises to try. This is just to see what feels good. Okay. The next questions we have are from Sarah.

00:19:07:24 - 00:19:29:22
Unknown
Any recommendations for blocking out snoring. Getting a good night's sleep and how do you go about gym sessions when you're not getting quality sleep. When she says blocking out snoring I assume she means her partner snores. I think the only way is to get air plugs like the only way, unless you put on like a white noise machine.

00:19:29:22 - 00:19:48:17
Unknown
But to be honest, you're still going to hear the snoring next to the white noise. And then maybe it's just extra noise. But like living in the city, the best earplugs that I have found, loop earplugs like l o p, and they just, like, tiny little like, they're not like the foam earplugs that you get from the supermarket.

00:19:48:17 - 00:20:11:07
Unknown
Yak yak yak yak. They fall out the unhygienic, and they don't look the not that effective. So loop is a fairly new company. And you can get their earplugs like to wear to music festivals. So it blocks out a little sound, but not complete sound or you can get earplugs that block out complete sound. And we I bought them when we were living on City Road because City Road is it's city road.

00:20:11:08 - 00:20:28:23
Unknown
It's loud. It's so loud, so much traffic, so many sirens. And they are the best. Like they do stay in all night. They come with different sized plugs. They're easy to clean. They come with the cute little case. But I think that's the only effective way to block out someone else's snoring. Right? Yeah. We'll put those in the show notes.

00:20:28:23 - 00:20:58:09
Unknown
Yeah. If you want to check those out. The next part. How do I go about a gym session when not getting enough quality sleep? So I would have been under the belief of just take it easy, don't push too hard, relax, but don't. Doctor Rhonda Patrick has done a lot of studies in this area, and it's actually really beneficial to push hard in a strength capacity or a cardio capacity.

00:20:58:09 - 00:21:31:08
Unknown
Exactly, exactly. So obviously you can't push hard in strength when you're sleep deprived. You physically can't, and it's not safe to like that your risk of injury is going up. So that's where I'd say if you have got a strength day and you haven't slept well, either do a cardio session, a hard cardio session, or, go to double the reps and make it like a white cardio session, or swap the barbell out for dumbbells, which is a bit safer, and combine two exercises.

00:21:31:08 - 00:21:49:07
Unknown
So if you've got say on the Monday, you've got the squats and the bench press, doing goblet squats and push ups together, but you're doing 20 reps of each and push hard. It's going to be hard. But because you sleep deprived you haven't got much energy. But just push as hard as you can. Both very safe exercises.

00:21:49:09 - 00:22:10:17
Unknown
You can't really hurt yourself. And the by pushing hard, it actually releases a chemical within your body, that helps your body recover from a bad not sleep. So you're going to it might not work the first night or anything like that. Or if you've got noises and things waking you up, it's obviously not going to work in that sense.

00:22:10:17 - 00:22:35:09
Unknown
But it might help reset your circadian rhythm as well. So it's actually more beneficial to push hard because it's actually helps your body fight that tiredness so you can get on with your day and operate properly. Yeah. So push hard, push hard safely. Smartly. Yeah. The, the thing that I was going to suggest from personal experience is to do that go, go lie to go more reps.

00:22:35:09 - 00:23:04:11
Unknown
But I when I'm really tired or I really don't want to be in the gym, I tend to just like, focus on making my form like perfection because I feel like sometimes to go heavier, you let your form go a little bit, like when you're trying to increase the weight, but then if you come back and you like, really like work on your form, then it can make an IT simple exercise feel harder because you're changing the way you're doing it a little bit, but you don't necessarily have to like, go as heavy, but you still like working hard.

00:23:04:17 - 00:23:28:03
Unknown
Yeah, definitely. Does it make sense? Yeah, yeah. So obviously more experienced lifters could do that for sure. And Sarah definitely falls into this category. But if you're doing a bench press or a back squat on the Monday, keep the same load and go lighter. Sorry. Slower. So still got a decent load. Just go slower and like do tempo squats.

00:23:28:05 - 00:23:49:20
Unknown
Like it's still going to be hard. The intense and he's going to be there just a lot safer. Yeah. Like you're just not rushing through it. There's no like the risk of injury. Injury drops a fair bit. So yeah you can just slow it right down and do tempo squats. Yeah. Like I know sometimes if I've done tempo squats like my lungs are burning, I've got lactic acid running through my body.

00:23:49:20 - 00:24:14:00
Unknown
And that's the feeling you want to release that chemical reaction to help your body fight that tiredness throughout the day. Definitely. The only other thing I would say about this also, when training when tired, is making sure that you are hydrated and you have enough food. Because I sometimes feel like when you're sleep deprived, it's harder to remember to drink water, to even just have the effort to drink enough water.

00:24:14:00 - 00:24:33:18
Unknown
And that's also going to make you feel more weak and more sluggish and make it harder for you to recover. And then also eating an adequate amount of protein and fats in carb hydrates as well is also going to just like give your body the best chance it's got at giving you energy to do your workout and recover from your workout as well.

00:24:33:18 - 00:24:54:09
Unknown
I think. Yep. Cool. Okay, the next question is, is there a healthy way to eat meals? Sounds like an abstract question, but the answer is yes. We used to talk about this a lot. Yeah, like a year ago. Maybe. Yeah, I don't know. But I still think about it all the time when I'm eating. Do you like the thing we're about to discuss?

00:24:54:09 - 00:25:27:01
Unknown
Yeah, I think this got popular when blood glucose monitors start to get popular and a lot of people start wearing it and wear. If you do wear one and you eat foods certain way, you'll see why the answer is the answer. So the answer is yes. And the answer is that you should start with the protein on your plate first, because having the protein in your stomach first is going to prevent you from having a blood sugar spike, and then ultimately a crash after you eat the meal.

00:25:27:03 - 00:25:46:12
Unknown
And it's also going to help you feel fuller for longer. So maybe you don't need to eat as much of the meal, or maybe you won't get as hungry after the meal because it's the first thing that your body is absorbing. So that doesn't necessarily mean you have to eat like the whole steak before you eat the vegetables or the potatoes or whatever else is on your plate.

00:25:46:12 - 00:26:17:02
Unknown
It just means get some of the protein into your stomach first so that it can your body can start working the magic, I guess. And then ideally next you would eat the fiber rich foods because that also slows digestion. So that's going to help your body absorb the nutrients and everything a lot more efficiently. And then you would have like the carbohydrates, like the fast absorbing foods like potatoes and white rice and whatever else.

00:26:17:04 - 00:26:37:14
Unknown
So that in an ideal world, that is how you would do it protein, fiber, carbohydrates, and then usually like fat isn't something you eat. You know, it's usually like added to the side, right? Like oils and avocado and stuff like that. Yeah. 30 minutes, if I remember correctly, was the magic number. If you can eat your protein 30 minutes before, no one's doing that.

00:26:37:17 - 00:27:00:10
Unknown
Yeah. I don't, but like, if you in an ideal world, if you're going out for dinner or something or if you and there's entrees choose a higher protein entree. Yeah. If you're at home and you're cooking dinner and you're super hungry, try and just have a nibble on some protein, whatever that may look like before you, you know, each meal.

00:27:00:12 - 00:27:19:18
Unknown
So if you can have a bit of protein while you're prepping your meal before you cook it, it's around 30 minutes. It's going to help that blood sugar from spiking. It's ironic that, like when you go out to do the things you get for entree are the things you should eat lost, like carbo like garlic bread, chips. I don't really know what else.

00:27:19:18 - 00:27:39:24
Unknown
I don't really get entrees, but things like that. The I like fast and exciting for your body to have. And it's like, yeah, well that's the best. I can't wait for the rest of my food to come, you know what I mean? When it should actually be the other way around. Yeah. I know it's not the question that obviously trying to get protein in the morning does help a lot.

00:27:40:01 - 00:27:59:11
Unknown
Making sure you get an adequate protein in the morning does help with that glucose spike as well throughout the day. So making sure that 50g of protein before 10 a.m. is usually a good goal for to go for 50, I guess. Yeah. As long as you wake up in a normal time, if you wake up at 9:00, you.

00:27:59:13 - 00:28:25:17
Unknown
Yeah. It's true. Okay. I do think that that answers the question. Yes. Okay. Let's go to Mindy. If I don't like protein shakes, what's a good alternative? To be honest, I like protein shakes, but they don't like me. They kind of hurt my stomach. They make me feel nauseous. The best brand that we've found is momentous. If anyone else also experiences those symptoms, because it's just high quality protein.

00:28:25:17 - 00:28:46:09
Unknown
Yes, it's more expensive. Yes, it comes from the US, but it's worth it. It's like, what do you want from it, I guess? Yeah, most people that say this are just getting cheap beauty brands. Yeah. So it's probably going to hurt you, make you feel bloated. It doesn't dissolve properly. Most people say the texture is really bad, so it's as if the texture is bad.

00:28:46:11 - 00:29:19:07
Unknown
Usually that's an indication of just a bad product. Yeah, a low quality product. Especially when it comes to vegan proteins, they can they can get very chalky and very weird texture and a weird aftertaste. So again, going really good quality if you're going vegan. And might just be flavor as well. I've found different. Like you might get the exact same brand exact same protein, but there's difference from vanilla to chocolate.

00:29:19:07 - 00:29:41:01
Unknown
Just they might mix differently. They might just hit the powder a little bit differently. But you don't have to have a protein shake. No. Oh, it's mainly dairy free because my alternative is yo, bro. You get like, if you can get a GoPro yogurt pot, they're usually 15 to 20g. So it's the same as having a protein shake.

00:29:41:03 - 00:30:00:23
Unknown
But if you are dairy free then I'm not sure. Maybe you could look for like a fortified plant based yogurt, but then it's like how processed do you want it to be? Otherwise, like, you can like I would. The next thing I would suggest would be like maybe a commons protein muesli bar, because that's ten grams of protein.

00:30:01:00 - 00:30:26:07
Unknown
But then after that, like boiled eggs. But then a boiled egg only has like 4 to 5g of protein. So you need little bit five of five boiled eggs and then that's a lot of calories. And then after that, something that I used to do is just like cut chicken breast up into like strips or like nuggets and have just baked chicken, like in the fridge, ready to have, like post-workout as a snack to get enough protein.

00:30:26:09 - 00:30:51:00
Unknown
Otherwise I don't eat tuna, but like a tin of canned tuna would be another way to get the equivalent amount of protein. Just trying to prep your food so you can have a meal after your workout is going to be the optimal thing you can do. Again, optimal doesn't always happen. I do have this not say that this is mini, but I've had this conversation in the past, especially back in the problem days with a couple of clients.

00:30:51:02 - 00:31:13:10
Unknown
And they did like, they got physique goals. And these goals, you know, they want to get these goals at a certain point. You have to do things you don't want to do or don't like to get those goals. Yeah. So again, it just if it's if you have certain goals and it's a ten out of ten, like you'll want these goals, it's a ten.

00:31:13:12 - 00:31:35:20
Unknown
Then the flavor or the taste or the texture of those foods isn't that important. Yeah. So if you have those goals and you're like, oh, I don't like this, I won't eat that. And this is what meal plans don't work because we could write your meal plan, but it's going to have a protein shake in it. And if you don't like protein shakes, it's like, well, you know, what are your goals?

00:31:35:20 - 00:31:57:06
Unknown
Like, do you actually want to get these goals? Or do you want to eat foods that you like? And at some point you got to sort of, you know, go against what you like and just shovel. They had a protein shake. But again, like. Supplements are there to supplement. You don't. Yeah. Not to rely on. Yeah. Cool.

00:31:57:06 - 00:32:26:20
Unknown
Okay. Mindy has another question, which is what are some good sources of calcium? Obviously dairy products, but if you are dairy free, then that's out of the question. The next best. My next best suggestion would be any, like, dark leafy green vegetables actually have a lot of calcium. I feel like it often gets overlooked. In particular kale and broccoli, like the stem of a broccoli is the most calcium dense pot.

00:32:26:22 - 00:32:44:16
Unknown
I'm gonna. I want to say any vegetable. So don't overlook the stem. Like you can still chop it up and bake it. Roast it. I don't know, it's like a carrot. Think of it like a carrot. You know what I mean? Otherwise fortified plant based milk. So fortified just means that it's had, some sort of nutrition added to it.

00:32:44:16 - 00:33:06:00
Unknown
So they'll often add calcium to plant based milks so that you can get the same benefit or the same amount of calcium as you would from cow's milk. Almonds also have a decent amount of calcium and chia seeds as well. So you just like making sure that you have, I don't know, 1 or 3 of these sort of things in your diet on a regular basis.

00:33:06:02 - 00:33:33:00
Unknown
Should help you cover the bases. I don't have any calcium supplements that I could recommend because I always try and get people to get it through food rather. Yeah, if especially if they're synthetic calcium tablets, then your body's not going to absorb it. And we've spoken about this in previous podcast where synthetic minerals actually do more damage to your body rather than benefit.

00:33:33:00 - 00:33:57:14
Unknown
So, whole foods are always best. Got Jody and Laura. We've had Laura, who's we've had on the podcast. I always say 42 different vegetables every week. Yeah. To get all of the vitamins and minerals that you need because they're fully plant based. They're super healthy. You know, they can smashing in the gym, lots of energy, look great, feel great, all that sort of stuff.

00:33:57:14 - 00:34:22:10
Unknown
So it can be done. Yeah. So if you've just got a wide range of different plants and vegetables, seeds, nuts, it can come down to like what you like that they say like get herbs and spices, like really good herbs and spices. It's a good way of getting a few extra bits and pieces in. But then obviously there's going to be some people out there that just don't absorb calcium as well as others.

00:34:22:10 - 00:34:40:20
Unknown
So you might need to go down that supplement road. Just make sure you're getting a good one. So I'd say to that, cool. That's all the questions that we have. Awesome. Well, thanks for tuning in and being in Outlander. And with this, if you're on YouTube, yeah, obviously if you lasted this long, you've enjoyed it.

00:34:40:22 - 00:34:59:10
Unknown
We've answered some good questions. So you might know a friend or family member that have asked that question to you before. So make sure you copy the show notes, send it to one friend or family member, say, hey, have a listen to this. I do time stamp it so you can skip forwards to where the question is. It does help us all.

00:34:59:10 - 00:35:20:10
Unknown
It does help us out a lot, helps them out as well. And we appreciate the love and the sheer we do. All right. We'll see you all in the next episode. In a much better location. This is not bad. I don't know why you think this is bad. Just a city. It could be better. I think acoustically it could be better as well.

00:35:20:11 - 00:35:29:19
Unknown
Okay. It will be better next time. Next time, hopefully it will. All right. Thanks again. Everybody will see you in the next episode. Bye.

00:35:29:19 - 00:35:47:04