Episode 126. Training Alone, Longevity and The Big 4 & Listener Questions.
Episode 126. Training Alone, Longevity and The Big 4 & Listener Questions.
In today's podcast episode, we discussed the challenges of exercising alone and how to stay consistent and give effort. We also talked about the importance of longevity and the big four diseases in relation to exercise and healthy living. Additionally, we discussed strategies for managing calorie deficit hunger while still reaching your fitness goals. We also touched on the topic of how much exercise is too much and at what age it may be appropriate to start incorporating protein shakes into your diet. Overall, it was an informative and engaging episode filled with valuable tips and insights on how to achieve and maintain a healthy and active lifestyle!
Episode Relevant Links:
4-week Fat Loss Guide: https://www.in-situcollective.com/collection/p/fat-loss-guide
How to Build the Perfect Meal: https://www.in-situcollective.com/collection/p/how-to-build-the-perfect-meal
The Ultimate Nutrition Guide for Beginners: https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide
Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook
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What’s up everybody? Welcome back to the Insitu Health and Fitness podcast.
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On the Friday show, we wrapped the week up with interesting things, tearful moments and fun facts that will help you achieve your health and fitness goals.
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And as always, listener questions. So make sure you stick around all the way to the end because we've got a lot of good questions from you guys to answer.
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Now before we get into today's topics, I embarrassed myself during the week and I thought you would actually like this one a lot. If those long term listeners will know that Mac used to pick on me for canning out my reps in the gym allowed. So every time I was exerting energy I would count my reps. Just a good way to. Get through the set. But I have been trying to keep it within and not count out my reps as I exercise and I jumped in with one of my clients the other day. I can't remember what we're doing. I think we're doing single leg deadlifts. And heavy ones. So those are no single leg deadlifts. You need to concentrate and use energy, and you're trying to count your reps at the same time and I'm not allowed to count aloud. So the client was actually asking me a question and I was up to the second Rep and by the time I got to my second Rep it was time for me to answer and I answered with #2. Really. So? Because you could consider this like a yes or no question and staying instead of saying yes or no I said too. Sorry, I don't know if he picked up on it or not, but I think he did and just sort of looked at me, but like I was only up to two of eight or 10, so I had to keep going. So you didn't stop to explain yourself at all or give yes or no as the answer? I'll just keep going. Gave them two and kept going. Oh my God. I guess he could have taken the answer that he wanted them, yeah. That's funny. I've been training by myself lately because so, oh, are you done with that story?
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Because. Circumstances have changed, so. It's like. It's hard. I'll be honest. I think sometimes Jack and I forget her because we always train with like you always train with a client or a friend. I always train at the same time that you train someone else. So I always have someone to talk to and it just makes time go a lot easier. It makes me try a lot harder. But yeah, I've just been training by myself and it's, I'll be honest, it sucks. Like coming from a group fitness background, I guess having other people to push me and egg me on or. Just compare where I'm at with. And I feel like a lot of people listening to this either train at home or are going to be starting to train by themselves for the first time, probably at a gym or something. Yeah, I feel like you were about to say something on that. I was just going to say, yeah, it sucks and it's hard, but the clients I've had that can train by themselves no matter what, get the best results. Yeah. By far, and those that have the discipline and. To not only go to the gym and workout, but still push themselves and try and prove on what they did yesterday. Those people get the best results. Yeah, I was going to, I guess, finish with that, like me having to just. Be my own motivation in the moment has. Made like a very big difference mentally, I think to. My ability to train frequently and stuff like that and I think. Because I have to train by myself, I've started looking like I still follow the program that Jack writes mostly. But I've started looking for exercises that I genuinely enjoy doing, or that are challenging enough that I like them because they're kind of satisfying and challenging at the same time. So I try to incorporate them into the start of my workout when I'm not really feeling it, because then by the time I'm done
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the exercises that I enjoy, I'm ready. They just push through and do what I don't feel like doing anyway. And also I've changed from listening to music to listening to a podcast which. Changes the mood. Just definitely changes the mood. Yeah, yeah. And look, I've sort of noticed that a little bit because when I'm sort of going off script at the moment because yeah, things have changed and things are changing, all that sort of stuff, so. I haven't been doing legs as much just because we haven't got access to a heavy barbell to do like squats and all the things that I like to do, like if I'm doing legs, I want to do a heavy set of back squats because I enjoy that. We haven't got access to that to the moment, so it's more like body weight. Exercises that sort of challenge stability, which is always really good to do. And having the program anyway, I don't really necessarily like doing it, but I still do them. But the other day I caught myself going. I don't really need to do legs today. I did them yesterday, and I'll probably do them tomorrow, so I won't do them today. And I'm like, you know what, dawn first, get them out of the way, and then the rest of the workout is your reward for doing the exercise you don't like. Because legs are important. You should train legs like depending on your program. I'm training them every day at the moment. Just that one day I was like, you know what, I probably won't do it. But then I'm like, just get them done. Get the **** exercise out of the way and then you can enjoy the rest of the workout. Also wanted to mention. Yes, you training by yourself, going to the gym like training in your home gyms even harder because it's at home to try and disconnect and all that sort of stuff. So yes, it's good to have that discipline and when you're motivated it's super easy even when you're not motivated and. You don't want to push that hard or you don't want to do your leg exercises. Just being consistent with going and doing something is better than nothing. I asked a question in our private group on our on
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the coaching app. And said, you know, motivation is BS. Like what are you going to do once motivation runs out, because everybody's motivated at the moment because. New Year, yeah, new you, all that sort of stuff and eventually it's going to run away, run away, run out like. You might be off work at the moment or off school and that sort of stuff, but you have all this time in the world, you're relaxed, you can recover quite well, but sooner or later school or work's going to pick back up. You're not going to have that time. So what are you going to do when that happens? And Nick, one of our clients in there, said, I just get into the gym and just do some upper body stuff because generally I've been on my legs all day and my lower body's tired, so I'll just do some upper body stuff and get a pump on and my perfect. Yeah, like still. Picking up that consistency, still going to the gym, just doing the exercises he enjoys. But. Yeah, you haven't got the motivation to do a full workout. Who cares? Just do something. Something is better than nothing, right? Yeah, exactly. So just consistency is still the key there, no matter what your motivation level is at yeah, and something is always better than nothing, exactly. One thing that I've been experimenting with this, probably just this week is. Ladder breathing. Have you have you heard of it? Maybe. Anyway, I read it in. I'm reading the book. What's it called? Tools of Titans. No. Tribe of mental. I don't know. Tim Ferris book and it's. They do. He just, it's just a collection of his interviews with really great people pretty much. But one thing that came up was ladder breathing, and it spelled that out. Ladder like as in a ladder you climb to get to the roof. And it's it's intended to do in between like gassy exercises. So if you do. Like burpees or sprints, or? I've been only
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using it pretty much when we do like split lunges, heavy split lunges, splits, splits. Is that what's called split squats? Split squats? Anyway, yeah, I've been doing it in between my split squats because I find them very gassy if you go heavy enough. Anyway, and what it is, rather than just having a rest and just standing around or checking social media, which just throws me off track, I've been trying to do this ladder breathing. And it's like before you do the exercise, you decide how many breaths you're going to take in between the next set. So I do it in between legs. So if I do my left leg first, say I do 12 reps and I decide, OK, I'm going to take 12 breaths before I can do the next exercise rather than resting. For a minute and it just it makes me I found it makes me a lot more ready to do the exercise and I have a lot more. Power output to the excess. The next exercise, because I've taken 12 breaths to focus on my heart rate, my breathing, my body and everything. So I've it's like I've recovered a lot faster, maybe before I go into the next set. And I've just found it super beneficial because otherwise I'll just walk around in circles like listening to my podcast or I've noticed a lot of people on social media put up question boxes and be like. Ask me a question, I'll answer it on my rests at the gym. That is so extremely, very time consuming in my mind, and it just takes you out of your body, away from your body, away from the thing that you like, the exercise and everything. So this is the opposite of that, just brings you right into. Your body, I guess, yeah. And there's a lot of benefits to that. Like we could talk all day about the benefits of just concentrating on your breath. Yeah, outside of the gym as well. Yeah, just doing that anytime is beneficial. But yeah, doing it at the gym in between reps.
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Between sets, sorry is a great way. It brings more oxygen into your bloodstream, which gives you more. Like you said, you even notice more output when you're doing the exercises. So not only that, only getting. You know the most out of your exercise because. There's nothing worse than doing an exercise and just doing it and not connecting with it, because although you're doing it, if you're not connected to it, you're not doing it properly, then you're getting nothing from it. Yeah, it's a waste of time, so. Yeah, it's a great way. And like just a little side note, it's actually really good to rest in between each side. So a lot of people will. If we're doing just a little side tangent here, sorry. But if you're doing split squats and you do your left leg first, people go straight into the right leg and then rest where you should rest in between sides as well because your body just. It doesn't know you're doing left side to right side. It's just notice and you've just done 20 reps, yeah, right. If you're doing 10 reps each side, your body doesn't care which side it is. It's just 20 reps in total. Yeah. So rest, so you can give. Both sides to equal amount of effort. Yeah, I remember when you told me that now I started doing it. It just changed. My approach to split squats altogether, like I hated them because. They were so gassy because you do your left side, then your right side, and you're like, yeah, like, done. Yeah. And then I found that if I did my left side 1st and then I did my right side second. I wouldn't go full depth. I wouldn't go full extension. Like my form wasn't as good because I was so gassed and I was just trying to get them done so that I could have a rest, whereas now both sides are are maculate form and another side tension in that. So obviously split rear foot, elevated split squats are a great exercise for your booty and if you're trying to build muscle then you need to give maximum effort to each side and
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you can't do that. After 20 reps you end up with one big. Cheek once more, yeah, because a lot of people will always start on their dominant side. So if you're right legged, you're always gonna start on your right leg. So your left legs never gonna get as much as the right leg. But if you give it that rest in between both sides get equal amount of effort and you know again if you go too many and gas yourself, it goes into more cardio and your body switches energy systems. So it's not in the muscle building signal area, it's in the cardio, so you sort of again. Little side tangent, but might as well get the most out of your exercise if that's your goal. Yeah, building a booty. OK, another thing that I took from this same Tim Ferriss book this week is, you know when we're sorry, I'm just gonna before I get into this quote, when we did our review our goal setting podcast, I was like, I'm gonna read every day this year. So far so good everybody. That's why I've got so many good facts for you guys. But this one is from Peter Attia and I think. A lot of you probably will know of him. I'm pretty sure we spoke about him. When we did a report, he would know him from the Chris Hemsworth limitless series. Yeah. Anyway, so this, I guess this was probably quite an old interview because this is quite an old book now. He's been around for ages. I've been following him for, yeah, since he's been on Tim Ferriss show and that was. 2015 ohh well yeah anyway so. In summary, he's like the org longevity guy, right? Yeah. So somebody's been around for that long and they're still the expert that everybody goes to for longevity and they've been doing it for that long. Yeah. Then, you know, his **** works. He knows something that we don't know you should listen to when he talks. Listen. Anyway, the quote that I pulled from the book was if you're over 40 and you don't smoke, there's about
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a 70 to chance that you'll die from one of four diseases, heart disease, stroke. Cancer or neurodegenerative disease, which is Alzheimer's. What's the other one that we always talk about? Um.
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And lots of anyway brain disease? Yeah, so. 70 to chance that you'll die from one of the all four, the big four. They're called usually. This quote just hit me really hard. Like I was reading it in the morning and Jack was out training with the client and I went out to the show and I was like. Can you guys believe that there's 70 to chance that we're going to dive one of the big Four and Jack and Trev were like, well, yeah, duh. And I just like we talk about longevity and I think about longevity a lot and our lifestyle is sort of. I guess focused around living as long as we can and that's like one of our big goals is to live as long as we can. But I never really think about death like I think about longevity, but I don't think about what longevity means. And I guess what I get from this is. Longevity means preventing yourself from getting one of the big four for as long as you can, right? Because once you get one of the big four, it's it's just a matter of time before you die. Pretty much most cases 70 to of the time, apparently. So yeah, I don't know. That was just like a big. Well, moment like there's these four diseases. That kills 70 to of the population. Yeah. So to put that in perspective. Everybody listen at home, think of nine other friends, put yourself in that tent. So that's ten people. Eight of those, probably including yourself, are going to die from one of those
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four diseases. Yeah. And what is one thing that we've talked about?
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Pretty much every single episode that reduces the risk of all those four. Resistance training? Yeah. So resistance training. I know this wasn't sort of what you want to talk about, but I just wanted to bring up, yeah, but resistance training works better than any other drug, any other therapy, anything that you can think of? Works. Resistance training works 10 times better than anything out there to reduce the risk of getting those four. Yeah. So just let that sink in again. And that's why we say resistance training should be the basis of any good, healthy life. Yes. Then you can go out and do smash out anything else you want to do. But a good resistance program two to three days a week is what you need to be healthy like. Just as important as food and all that sort of stuff. Resistance training you need to be doing to reduce the risk of those fall like it should be the absolute minimum thing that you do. Yeah and give it enough time. Unfortunately as a medical industry does take a lot of lot long time to catch up. Well unfortunately unfortunately because it weeds out all the cheap things. But give it another 10 years and doctors will be prescribing resistance training for health instead of going here's a drug to reduce. That heart disease that you've got here is a script to go see somebody to do resistance resistance training. Well, like people like Peter Attia already he is an MD, but not in the traditional sense like he, I'm not actually sure if he sees patients. He does, but he obviously already prescribes things like diet change and. Exercise and whatever he spoke about on the limitless TV series UM. I forget when.
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Um, actually, probably. If you want to dive in a little bit deeper, I'd say probably the Andrew Huberman interview with him, probably the best recent one that he's done, like the limitless. Docker is good, but they sort of skim over a lot where the human podcasts are go into everything a lot deeper so. Not just coal exposure and make it look pretty for TV's. Like they actually dive into it and you know, what? Minimum things do you need to do to reduce the risk of death. Yeah. He also has his own podcast, doesn't he? Peter Thiel, yeah. Yeah. Not that I don't think I've actually one of his episodes. I'm sure that the hubs one is the best one that you'll find yeah. Cool. That's it. Yeah. Listen to questions. Didn't you bring any? Where are your fun facts? Interesting things, beautiful topics. OK, well, I did have a quote that I've seen that I thought was interesting, but I was going to say it for next week. But now that you get angry at me, well, now Jack's weakness is being underprepared for everything. Always. All right. So this goes on to sort of what we talked about over the last couple of weeks with gold setting and body image and all that sort of stuff. You can't. You can't hate your body into a version that you love.
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So basically you can't go into a gym destroying your body. Thinking you're worthless and you deserve to be in all this pain, all that sort of stuff. Because. Even if you get the I'm going to use quotation air quotations here the results that you want, you're still unhappy with your body, so you're still going to be chasing. Goals that are nonexistent. So you've got to love your body the way it is, but want to improve it in a good way, if that makes sense. And a way you could do that is by focusing on not dying instead of just trying to be shredded. Yeah, and that's the thing. There's there's all these other ways around it, like you can. For guys, you can take testosterone peptides. Women can take those as well if they want to, but you can take all these things that enhances your body so you get those results super quick. But because you've done it in a non loving way, you're going to get those results and go Oh well I'm not really big enough there. So you start picking the **** out of your body because you've got these body image. Issues, issues and where if you go into it like yeah, I want to live as long as possible. I'm happy with the way I am, but I just want to live longer. You will get results, not body composition goal results in the end. But you just. Doing it a healthy and in a loving way, what we used to always say. With the history of thing we always said about if you focus on being healthy, then
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the physical results will follow. Yeah, which is true because. If you are the healthiest version of yourself, then you're not going to look terrible. In any case. Yeah, I did have one study, but I'm gonna save it for next week. OK? So I'm just gonna give everybody a teaser now. So this study was done on body composition. So while we're on the topic body composition goals, it was a meta analysis. Analysis of, I think it was about 126 studies. So quite a lot of people over those studies. It's not just like a. Group of 10 guys did this study. It's quite a. You know, vast range. What do you think gets better composition goals? Endurance training a combination of resistance and endurance? Or just endurance, just resistance? What do I think gets better composition goals? Body composition. So if you're if you do want to get better. Composition goals like lower your body fat, build more muscle. Should you do endurance training or cardio? Should you do a combination of cardio, cardio, and resistance, or just resistance? Well, I want to say just resistance because that's the whole thing that bodybuilding is built on, right? I'm going to leave that until next week. God, listen to questions. OK, the first one is how to manage hunger in a calorie deficit. This wasn't a direct question, but I've had something around this question a lot the last couple of weeks because everyone is dieting.
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How to manage hunger in a calorie deficit? We've spoken about it a few times before, on the podcast and the blog Everywhere really. But. The first, the very, very first thing that I would say. Is you're going to be hungry when you're in a calorie deficit because you're eating less than you need. That's what a calorie deficit is. And I think it's very important if you're a first time calorie counter or you've done it multiple times before even. That you find what your maintenance calories are or you just find what you're eating. Maybe you're in a surplus and you don't even know it because you haven't tracked your calories for the last three months. So I would say that just track your calories and then gradually decrease your calories because that means you're going to feel less hungry if it's gradual. If you are eating 2800 calories and you have been for the last three months and then all of a sudden you cut to, I don't know, 1600 calories. Of course you're going to be hungry because you've just gone from one extreme to the other, so it's very important to gradually decrease and the next most important thing I would say to focus on is. Like the energy density of the food you're eating versus the volume? So when I say energy density. I guess like think of what's a good example? Nuts. They are very energy dense. I'm not saying you shouldn't eat them, but if you eat a small amount of nuts, they're not going to fill the actual space in your stomach very much. Like they've still got a lot of energy in them, but they leave your stomach. Feeling empty whereas if you eat the same amount of. And yeah, broccoli like salad, it's going to fill the physical space in your stomach. So your stomach will send the signal that you're full and you're not. Actually, you don't need any more food right now. Yeah. So a good example of that is the old saying, like what's heavier, kilo bricks or kill old feathers? Yeah, like kilo feathers is takes up a lot more room than a kilo bricks. Yeah, it could just be one, probably not even one brick, but. Like 8 the feathers because it's more volume and it goes into your belly and fills up your belly and your body gets that signal of my belly is. Eating yeah yeah. The next thing I would
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suggest is make sure you eat enough protein, because obviously that tells your. Body that you are full. It's very Philly. It's very satiating, but I'm sure that if you're listening to this podcast you already know that. And then the other thing I think that is kind of overlooked is make sure that you're eating like a variety of vitamins and minerals. Because if you are in a calorie deficit and you're just eating chicken, rice and broccoli over and over, then of course it's not going to be satisfying #1 because it's boring and it's bland and also if you aren't getting like a good balance. Vitamins and minerals are then you're going to end up lacking somewhere and it causes imbalances. So then you're never going to really be satisfied because your body doesn't have the vitamins and minerals that it needs to function well. And I think that's very overlooked because we can easily fall into the pattern of eating the same thing every lunch, every breakfast, or whatever your scenario is. Yeah, definitely. Have I missed anything? No, I just say. Just recap. Find your calorie maintenance, just track your calories and slowly bring it down like everybody does is it? Might not just be at the moment people go out and have a huge weekend like a huge Bender Friday, Saturday, even Sunday night and then oh **** I've gotta stop eating for two days. Yeah it's like it's same same as that. Like that. Not eating for two days after a huge Bender is pointless. Like just go back to normal and find your calorie maintenance and just. Again, like it's just not. Don't go on these huge swings of. Are making like especially when you do cut too low, eventually you're going to give in and have a huge Bender and eat whatever the **** you want. Yeah, drink, drink heaps, eat heaps, all that sort of stuff. So just, you know, I'm pretty sure we've done a podcast on this exact topic before. But also if
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you want more specific help and steps on how to find maintenance, maybe you need to reverse diet for a little bit. How to cut your calories? How quickly to cut your calories? I have like step by step process of this in the fat loss guide which is on the Insitu collective website and for the month of January. If you use the code pineapple 50 you can get it for half price and it will literally walk you through how to find the right calories for where you're at right now. Just one thing I have noticed and had the conversation about with the client is just watch the calories you drink as well. Umm. So this client would drink in about 5 coffees a day. So medium sized coffees with milk. So by the time you add that up that's that could be. Close to a later milk a day and that's quite a lot of calories. And if you're not adding that into your calorie intake. Then you might be thinking you're in a calorie deficit but you're actually drinking an extra 500 to 1000 calories. Yeah, like you're throwing a soft drink in there just because you think it's just a soft drink. It's fine. Even like, I know like 0 calorie drinks and all that sort of stuff.
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Like yes, they could be 0 calories but. I'd just be careful of those as well. I would just say on the 0 calorie drink thing that it's so contrary that that topic is so controversial on the Internet. But just from what I've learnt in the science, like having a 0 calorie drink still has some sort of sweetness, so it's still. Does the hot the same like signaling processes when you eat sugar? So if you have a 0 calorie drink, you're probably going to. Like the next day or two days after, increase your desire for sugar. Right. The best way to do it is just not drinking. Yeah, at all. Like there's something that has so much controversy, it's devoid. Just avoid it. Yeah. Anyway, next question. OK, how much exercise is too much?
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Good question. I'd say it just depends on the volume and the intensity. So. If you're doing 100 reps of 100 pull-ups a week, you know 100 pull-ups in one day is quite a lot. But then if you broke it up over seven days, it's not so bad. And you could do pull-ups every day because you're breaking it up. And then like. If 100 is maximum effort and it leaves you. Absolutely ruined. Then it's too much intensity. Take the intensity back and just do half that. So it's very hard question to answer, but just know yourself like if you're going to go out and run and you've never run before, don't go out and do 10 kicks. Yeah, do a couple 100 meters, then the next day do a couple 100 meters and just keep adding on slowly. And then by the time you get to 5K's then you can add in a couple of sprints every now and then up the intensity. Just don't go in and Sprint out five KKS or 10K straight away. So it's just be smart about it and just increase slowly. I'll talk about that all the time with resistance training, running, cardio, all that sort of stuff. Just. Easy into it and add a little bit each day. I would also say I would. I don't know. I feel like when people ask this question it's. Sometimes it's almost like they want an excuse to have a rest day from exercise. But. Like I would consider walking exercise, right? And we walk every day. Like I would recommend that everyone walks if you don't have like a physically demanding job walks at least 20 minutes every single day because. If you have a day off exercises, what? How many hours are we awake for in the day? It's 24 hours in a day, right? And if you're only exercising
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for 20 minutes? It's not. It's not much time at all. Like, what do you do for the rest of the time when if I ever think about not doing any exercise for the day. I'm like, well, what am I actually doing for the other 12 hours or whatever it is like sitting down like most likely so I think. If you can do something that's low intensity, like walking every day, it's never going to be too much because it doesn't even begin to counteract the amount of sitting or nothing that you do. Just on that, I did see quote just before busy is a choice. So if you're too busy to walk 30 minutes in a day, it's actually you're choosing everything else over walking. Yeah. So because you don't hold it in higher regard. So just have a think about what is making you busy and is as important as walking. Say no because there's a lot more benefits to walking because you're gonna live a lot longer and be happier and all these other benefits. So sacrifice something else so that thing gets put on the two busy list. Yeah, I think if you are like a bit person that's too busy to walk. It's obviously like something to do with work, maybe kids, but like. Just be smart like this is going completely off the topic, but if you could plan like your calls at the time that you go for a walk. Like, I'm sure there's a lot of time when you're just sitting at your desk, not actually having to be on the computer, you know what I mean? Like, there's always, I say, a lot of moms take their kids for walks. Like, we see it every day. Every day. Yeah. Like you might not walk as far or as fast as you'd like to, but at least you're outside doing something. Let's get really specific with the question before we move on to the next one. If someone has a training program or they're going to say someone's going to the gym, how many days a week would you say? It depends on the exercise, I know, but just give a
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general if you're doing resistance training, go this many days. If you're doing, I'd say resistance 2 to three times a day at week and some type of cardio once to twice a week. Just to give someone like some sort of structure, that's about five days a week. Yeah, two rest days in there. But again, those rest days, you're still doing something like walking. If you wanna go to the gym, just go and do mobility, mobility, stuff. Work like you can go to the gym and just work on technique. Yeah, don't go heavy, don't do anything, just work on a movement. Like you're still burning calories, you're still moving your body, you're still activating muscles. Just get really good at back squats, empty barbell, but you're getting really good at the movement. Just something like that. Just like very, but that's very low intensity. You're probably going to do it for 20 minutes and that'll do it, yeah. OK. Last question. What is a good age to start having protein shakes? This is. I feel like this question comes from like the. From what people understand about protein shakes, it comes from advertising, and the advertising is completely wrong to what protein shakes actually are. You can have. There's probably protein, some sort of protein. There is some sort of protein source, protein source in formula. That you give to babies. Yeah. So. Well, how do they grow otherwise? Well, that's and that's exactly right. So whey protein is the most popular protein out there. It is, it's a byproduct of yogurt and cheese, which is comes from milk that milk is produced from by a cow to give to a calf to help that calf grow from a baby. So, you know, you probably give your baby baby's milk from a cow. Yeah, which is completely fine. It's a great source of protein, all this sort of stuff. So way is just. Like 3 steps
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down the road of processing, so. It's just like, it's just another form of that in a different way. I'd say it's, I'd do your own research and go into your own ethics and all that sort of stuff. Affordability comes into it as well. But I just.
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Yeah, my thing would just be get the best possible quality protein if you are going to give it to an infant or a child or a teenager. But that's, I say that for everybody like. You get what you pay for. If you're going to get cheap, ****** protein then there's risk of all sorts of issues happening. If you get a good quality one, there's not as much risk. Yeah, I think it's. I think any age is fine, to be honest. I follow dietitians and nutritionists on Instagram who are quite popular, like well known, and they have young kids, and rather than giving their kids a nest quick or a milkshake or whatever the American version is, they make like a protein shake, the special drink, rather than a milkshake, which is just pure sugar. Like why does no one ask at what age is too young to give my kids sugar? Yeah, like it's. Drives me nuts. But I think that, yeah, it's like, it's not like something that they need every day, like adults consume after a workout or anything like that, but just replace things that have, like packed with sugar, like what I just mentioned with a protein shake and I don't know, it's just like a window. Yeah. Yeah, that's a whole other topic. But I'll just say like, but also protein shakes are a supplement. Don't rely on them. Yeah, is your kid getting enough protein? If not, yeah, protein shake like that. It shouldn't be as complicated as that. Like it? Simple like that. Get enough protein out of real foods as possible. Top it up for protein shake. Yeah, if you even need it. Like,
38:00
I think a lot of people would never know how much protein their kids are taking in. Like, be absolutely scary to see how much sugar they're actually taking in. And people don't even give that a second thought. Yeah. All right, on that scary note, we'll leave it there. I guess. Figure out how much sugar your kids are having and we'll talk to you all in the next show. As always, appreciate everybody for giving us your questions, listening, commenting, all the support. We love you guys and we'll talk to you in next Tuesday show. Bye.
