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2:03

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2:05

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2:08

can keep up with the

2:10

show on Instagram at wellsaidwomen.

2:13

Welcome. This is episode number 464. I am

2:16

Noelle, your host, and I'm here with Stephanie.

2:23

Very excited that she's here. She

2:25

is in a beautiful new home.

2:27

I want to hear all about in

2:29

new colors. I

2:31

said, where's all the teal? You said I switched. So

2:34

we're going to maybe chat about that a little bit.

2:36

Today, we're also going to talk about go-tos

2:39

for colds, especially for

2:41

littles, getting in all the protein and the

2:43

fruits and the veggies because it's a lot

2:46

independent sleep for kids and how long to

2:48

work out to make significant muscle gains. This

2:51

is a little bit of an ask us

2:53

anything because I said,

2:55

hey, what questions do you have? And I got a lot of random

2:58

topics, so we'll try to hit all

3:00

four of them today. But first, hi,

3:03

Stephanie. Hey, yes,

3:06

I absolutely want to talk about my new house

3:08

and my color scheme. So it's really funny because

3:10

when I, my new apartment

3:13

was furnished, is furnished, and it

3:16

was like in teal. And that was one

3:18

of the many things that I consider to sign that

3:20

I just, the place is perfect for me. I'm so

3:22

happy. I never knew

3:24

that being in a place could feel so good.

3:26

I never knew. I moved

3:28

29 times in my life and I've never felt like I

3:30

feel in this, in Durham,

3:33

North Carolina, but in this apartment specifically. For the first time

3:35

in my life, I don't wake up in the morning and

3:37

feel like I have to run out the door. I

3:39

have been staying home and I love

3:41

it. I'm just, I'm in a seat. I'm like

3:44

hibernating. That's my season right now. It's been the

3:46

best way, you know, like, yeah, you see. So,

3:50

I moved in here and it was all teal and all my

3:52

clothes are teal and they're nice.

3:55

Like, they still, I like them. I, my,

3:57

all my clothes are still teal and it still

3:59

looks great. good on me. But you know,

4:01

I wear an orange ring because orange is

4:03

my favorite color. And I

4:07

emotionally identify more with the warm colors

4:09

and the cool colors. I

4:12

always have like I wear teal. I've always

4:14

worn teal because it again because it complements

4:16

my face is pink and my hair was orange.

4:19

So like I am

4:21

warm colors. So anyway, I

4:23

decided that like I want to I

4:26

can wear a lot of teal but I want

4:28

to look at a lot of pink and warm

4:30

purple and orange and warm yellow. So

4:33

the colors in my room are

4:37

like all soft

4:40

warm tones. So like terracotta

4:43

like a soft shaded

4:46

mustard. This I

4:48

would call this my shirt I would call this

4:50

a shaded watermelon pink. Yeah,

4:53

so I love it. And there's teal there is

4:55

but it's all because teal matches these colors. So

4:58

there's harmony there. But yeah, I

5:00

love it. I mean, my lane I'm decorating everything

5:02

and I'm in this process of so

5:05

it was furnished but there's not like stuff

5:08

right so I was

5:11

I feel like I could rush out and

5:13

buy a bunch of stuff all at once and just be

5:15

like I'm getting all the stuff and maybe not

5:17

be really intentional about it. And so instead, what I'm

5:19

trying to do is like

5:21

slowly get one thing at a time and

5:24

not rush if it's not essential

5:26

on taking my time. And then and

5:28

then I'll get things that are cotton instead

5:32

of polyester. I mean, I've

5:36

I'm moving away from synthetics and

5:38

like take my time and get something that just

5:40

like that I love. And,

5:43

and that is fun. And

5:45

I don't have to, you know, I don't want to

5:47

make an idol of having nice stuff. That's not the but

5:49

the point is to just enjoy

5:51

the curating of a space in a

5:53

way that isn't for

5:56

the sake of having stuff. Yeah,

5:58

but like I need a soap dispenser. So

6:01

I'm gonna go ahead and I'm gonna

6:03

find one that's like a nice warm

6:05

brown. Like I can't wait. So

6:08

yeah, and then like, and then I always have

6:10

something to look forward to that I'm like sort of

6:13

tweaking in my space, but hopefully

6:15

not in like a just a consumeristic way.

6:17

So yeah, anyway, that's me

6:19

like in

6:21

my space. Great,

6:24

I love it. I'm here for it.

6:26

I am so our first question is

6:28

about this is my update, by the

6:30

way, I have no updates other than

6:32

I'm tired. Our first question is about

6:35

your first stuff. Like what do

6:38

you do cold remedies for

6:40

littles like first sign of cold. Let

6:42

me tell you guys the whatever

6:45

is going around now is not

6:47

cute. And I do believe that

6:49

things are going on like

6:52

viruses and these

6:54

whatever is these colds these flus.

6:57

They are

7:00

different. These are a

7:02

stronger variety and they

7:04

are causing longer fevers.

7:06

So last eight,

7:10

eight or nine days ago, we

7:12

we did this awesome little thing in Stanton,

7:14

Virginia, which I love Stanton. It's so cute.

7:16

It's actually for those of you who know

7:19

poly face farm and Joel Salatin, it's actually

7:21

right outside of where his farm is. And

7:23

so all the restaurants there serve

7:26

his like his food,

7:28

his meat. It's like this beautiful historic

7:30

holistic town that is vibrant. They had

7:32

a beautiful amazing toy store and holistic

7:34

dog store and all the things I

7:36

just love it. It's cute. It's holistic.

7:39

So many gluten free restaurants, all the things. We

7:41

went there to do a little train ride

7:43

with Santa. It was really cute on

7:45

the Virginia scenic railway through

7:47

the Shenandoah Valley. We

7:50

wake up it had been a it's been a

7:52

it's been a little bit of a crazy few

7:54

months for us and it's taken its toll on

7:56

all of us as a family. And

7:59

so we were like, okay, Hey, cool, let's just get

8:01

there. We'll do the train ride. We'll have like

8:03

a super lazy Sunday at the hotel. We'll get

8:05

up slowly. Well, Maverick was

8:07

up the entire night coughing. And

8:10

when Ken was like, you need

8:12

to come see him because we were in separate rooms. I slept

8:14

with Stella, he slept with Maverick. And

8:17

he was like shaking and burning up and

8:19

just so miserable. I'd never seen him that

8:21

miserable. Now he has been sick probably every

8:23

two to three weeks for like most of

8:25

his life, but this was like a

8:27

new level. So he just couldn't stop crying. So I

8:29

like held him. He was just

8:31

miserable, burning up. We get home, he has like 103

8:33

fever, which is a

8:35

normal ish high fever. Now

8:39

you all know based on my interviews

8:41

with Eliza Song who

8:44

I absolutely love. She's a pediatrician. We talked all

8:46

about fevers and how fevers are

8:49

the body's response to a virus or

8:51

bacteria. It's your body's way of helping

8:53

your child or you, whoever has the

8:55

fever, actually get over and

8:57

fight off those invaders and get

8:59

it out of the body. Well, this fever went

9:02

on for days and days and days. We got to day

9:04

four of a very high fever, still wasn't going

9:06

down at all. And I was like, we need to go

9:08

get this checked out. So we went to urgent care. They

9:11

looked at him. They were like, oh, his lungs

9:13

are clear. So like the big things that you

9:15

need to look out for, this is just a

9:17

tip for moms. When your kid gets a fever,

9:19

the things that you need to look out for

9:21

are low oxygen. So in other words, could

9:24

it be pneumonia? But what are the

9:26

big red flags? Meningitis and pneumonia, okay?

9:29

Appendicitis, some sort of infection. If

9:32

it's not that, it's typically just a virus that your body

9:34

has to get over. Even

9:36

ear infections, your body can, as

9:39

Eliza Song said, the majority of

9:41

them resolve on their own. They don't need antibiotics. Okay,

9:44

strep is of course the one thing that you're going to

9:46

need antibiotics for. So that's the important thing. So I said,

9:48

he had strep. He's already been on two rounds of antibiotics.

9:51

I was like, what is going on? We

9:53

went, we got him tested for everything. He tested, you

9:55

know, it's not strep, it's not COVID, it's not the

9:57

flu, his lungs sound clear,

9:59

no rasp. But now we're on

10:01

day five and there's no end in sight. He's like,

10:03

we'll keep giving him fever reducers, blah, blah, blah. I

10:05

don't usually give fever reducers, but I started giving him

10:07

fever reducers because he was so miserable, would not eat.

10:10

It was just hard to get him to do anything. I

10:13

mean, just 100% miserable. And

10:15

I treat the symptoms, not the fever. So

10:18

we go on for a few more days like that. Now we're

10:20

at like day seven. I was

10:22

like, okay, this has been a fever for a

10:24

week. I have a pulse ox thing on him.

10:26

I know he has full oxygen. His

10:29

lungs are still clear. He

10:31

doesn't have a rash. It's not meningitis. He's

10:33

still drinking and eating like little bits and

10:36

we've given fever reducers. I

10:38

decided to let this be

10:40

a tale. I had decided, I just

10:42

decided I'm going to do the opposite. I talked to some

10:44

friends. I talked to a few people and they were like,

10:46

just stop doing the fever reducers and see what happens. I

10:49

stopped the fever reducers and it took

10:51

about two to three days to resolve,

10:54

but he immediately what

10:56

would happen is we'd give him the fever reducer and this

10:58

might just be something that happens in general with kids, but

11:01

I'm giving it to him. He'd be good. He'd start

11:03

eating and drinking right when it would come back. It would

11:05

jump up to like 104. So it was like 104 or

11:07

105, 103, something like that. So

11:10

like, I'm just going to stop the fever reducers and see where it

11:12

normalizes. So we did that and

11:14

it normalized somewhere around like 101, 102. Well,

11:18

I, there's a last ditch effort. I

11:20

tried something called the wet sock treatment because

11:23

at this point he was coughing, but again,

11:25

no, no signs, no warning

11:28

signs. Everybody just kept saying, watch it. We

11:30

had somebody, you know, look at his appendix,

11:32

all the things. We

11:34

don't know what it is. It's probably just viral.

11:37

Just keep watching it. And I was like, okay,

11:39

so this is, but I've never had a kid

11:41

have a fever for seven days straight. We

11:44

tried something called the wet sock treatment. Now

11:47

this is not rooted in science. So

11:49

don't come at me, but, and

11:51

to don't like, it makes sense. There's a lot of

11:54

people who say it works. There's

11:56

a few reasons behind why

11:58

it might the wet sock. treatment is essentially

12:00

you take a pair of cotton socks,

12:02

soak them in cold ice, basically

12:05

ice water. You

12:07

soak your kids feet in Epsom salt, we did

12:09

quite a few Epsom salt baths, but you soak

12:11

your kids feet in Epsom salt water, warm water,

12:14

towel dry them off, put the wet cold

12:16

socks on and then put wool socks on

12:18

over top. And the idea is, which again,

12:20

not rooted in science, is that the

12:22

constriction helps to, you know,

12:24

push nutrients up to the body, also it can help

12:26

draw out the fever bulb. I said, I have nothing

12:29

to lose. Well, he woke up the next day, no

12:31

fever. So day eight, no fever.

12:33

So we're very excited about that. So then

12:35

he was able to happily eat and drink.

12:37

And that was like a huge win for me because I

12:39

was like, when are we going to the ER? Because at

12:41

that, you know, we're gonna need to get chest X-rays and

12:44

all this kind of stuff, because essentially, if all

12:46

symptoms are fine, but we're missing something, it's

12:49

likely pneumonia or something like that, you know,

12:51

silent walking pneumonia. But it pulled it

12:53

out. So then day eight, his fever kind

12:55

of went back down or sorry, it was down. It

12:57

came up just a little bit. I did it again

12:59

last night. And he's perfectly

13:01

fine today. So I am going to write

13:04

a post on the wet sock treatment. It

13:06

may or may not have been the reason

13:08

why, but I do think that it helped

13:10

somewhat. It helped him. That was the only

13:12

two nights he slept through the night entirely,

13:14

did not wake up once. Whereas the entire

13:17

week, he woke up at least five times.

13:19

So it was like, he slept through the night, he

13:21

had no medication, and he woke up and was like,

13:24

oh, I feel great. So it might have just been

13:26

helped him sleep longer. I don't know. Either

13:28

way, what is coming around? If

13:30

you were like, what is going on? Why is

13:32

my kid sick a lot? Why is it these

13:34

these sicknesses seem to last a long time? Something

13:37

weird is out there. Okay. With

13:39

first responders, I was doing

13:41

everything that I typically do. And this question I

13:44

want to be very, okay, mama be three. She

13:46

said, what are your go tos and your littles

13:48

start showing signs of a cold. I

13:51

love her blends. So you can do

13:53

something like a Western herbs.

13:55

So Echinacea or you know, a blend that'll

13:57

have a few things in there that are

13:59

supportive. of the immune system. I like

14:01

to use Chinese herbs. So the number one thing

14:03

that I do is called a windbreaker by

14:06

Gentle Warriors. It's

14:08

a con. It's so funny because when I

14:10

type in windbreaker, all I get are these

14:13

like 90s jackets. So

14:16

I'm always like, wait a second, what just happens? I have

14:18

to remember. Gentle Warriors, it's a

14:21

con. Yeah, K-A-N. Windbreaker Gentle Warriors, that's

14:23

the herb blend that I'm giving immediately.

14:26

What I found was really interesting that Dr.

14:29

Eliza Song told me was Umpka Cold Care. So

14:32

we give, I give, I bought like five

14:34

or six boxes from them. Direct,

14:36

again, I recommend buying everything direct

14:38

from websites. So I

14:40

did Umpka Cold Care, their little homeopathic

14:42

twos, and I give that at this

14:44

first, first sign of cold air flu. I'm

14:47

a big proponent now of doing

14:50

garlic, ear oil drops when

14:52

your kids are sick because with

14:55

most colds and viruses, from

14:57

my personal experience, it seems like your kids are

14:59

going to have some sort of inflammation or tenderness

15:02

in the ear if you want to call that

15:04

an ear infection or whatever. And that's just because

15:06

the ear canal and throat, they're all connected. And

15:09

so if you have a cold, it's typically going

15:11

to impact your kids ears. So immediately start just

15:14

putting a little one drop of garlic ear

15:16

oil in your kids ears to

15:18

keep them healthy. You want to

15:20

do a saline nose spray. There

15:22

is an azylitol one. I don't

15:25

actually know the name. Okay, kids, Zlear,

15:27

X-L-E-A-R, again, I'll link to the show

15:29

notes. They do have a kids version,

15:31

just a saline nose spray because you

15:33

want to keep nasal passages open so

15:35

that the drainage doesn't go into the

15:37

chest, into the lungs, into the stomach

15:39

and cause the stomach ache and all

15:41

those things. And it helps, it helps

15:43

reduce ear infections as well. So keep

15:45

up with that. Those are my like

15:47

absolutes. Now, what I

15:49

have been doing, and I did share this on

15:51

Instagram recently, they have these kids nose strips and

15:54

they're just basically band-aids. You can put them on

15:56

your kids nose. It opens up your kids nose.

15:58

That has been a I'd save

16:00

her for my kids. I've been doing

16:02

that every night, especially when they're congested

16:05

and sick because the post

16:07

nasal drip, the coughing, all that stuff just keeps them up in

16:09

the middle of the night and it stinks. The

16:11

last major thing that I do, you know, I don't

16:13

do a ton of vitamin C for them. I haven't

16:15

found that to be that effective. I

16:18

would much prefer herbs and homeopathic

16:20

blends. And then I

16:23

will typically do, sometimes I'll do Echinacea, sometimes I

16:25

will do vitamin D because of the literature on

16:27

vitamin D and it's winter and all that kind

16:29

of stuff. So I have been giving them vitamin

16:31

D. I'll give them zinc at the first sign

16:34

of sickness. That's by Mary Ruth. She has just

16:36

a pure ionic zinc only

16:38

while they're sick, not anytime otherwise. Probiotic,

16:40

of course, that's just something I do

16:43

daily. And then that

16:45

was a lot. I'll link everything in the show

16:47

notes, but I do feel like some of these

16:49

herbal blends and they're homeopathics like at the first

16:52

sign, if you can jump on it very quickly,

16:54

that'll make a huge difference. There's

16:56

also a cough chest syrup called

16:58

chestial by Boron. And

17:02

I'm actually trying to get somebody on

17:04

to talk about homeopathics. Chefel. By

17:06

Boron. It's C-H-E-S-T-A-L. That's usually what

17:08

I use at night if they

17:11

wake up with a really heavy

17:13

chest cough. I will

17:15

do that. And that seems to work really freaking well.

17:17

It's got honey. I think it's just like a

17:19

honey, sweetened honey kind of syrup. But people

17:22

love that stuff too. So I have found that

17:24

to be really, really helpful too. And

17:26

that's like my middle of the night thing that we do. It's

17:29

hard. You kind of have to experiment. Get

17:32

yourself a... You can

17:34

do elderberry. Sometimes I do

17:36

elderberry, but get yourself a

17:39

big arsenal. Grab

17:42

a few things and see what works for

17:44

you. And that's kind of what experience does,

17:46

right? Every time we get

17:48

something, we start throwing something at it. I can

17:50

tell now with my oldest, with my daughter, when

17:52

she's about to get something, I can throw a

17:54

few things at her and I can tell that

17:57

what I'm doing is actually like dialogue.

18:00

it back. It's not progressing or getting

18:02

worse, it's getting better. So what my

18:04

goal is is simply, and what I think as

18:06

parents our goal is, is just to support the

18:08

immune system. So if you do your research and

18:10

you figure out what things support

18:12

the immune system, we know zinc does, we

18:14

know vitamin D does, and

18:17

you know we know a lot of

18:19

these herbals do, like they have immune

18:21

supportive effects, then we

18:23

kind of bring those in and we experiment

18:25

and we see what works for our own kid.

18:27

Yeah, see what works for you and experiment and

18:29

learn as you go. You

18:32

think else from you, Stephanie, are you still alive? I'm

18:35

good. I'm stretching. It's

18:37

been a week, guys. It has been a week.

18:39

I was really struggling. I think you tell my

18:41

friends who allowed me to be, who

18:44

were therapists for me. Because

18:46

I was like, we are on day seven. What

18:48

is going on? Everybody keeps saying, you know, oh,

18:50

just keep watching it. It's hard. It's hard

18:52

when you're in the moment, for sure. Bond

18:56

Charge is one of my favorite holistic

18:58

wellness brands with a wide range of

19:00

evidence-based products. And I just invested in

19:02

a couple new ones from Blue Light

19:05

Blocking Glasses, EMS Management, to their new

19:07

infrared sauna blankets and pence mats. Bond

19:09

Charge has all the high quality and

19:12

effective products you are looking for. I

19:14

just ordered the Bond Charge Red Light

19:17

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19:19

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19:21

It is so easy to

19:23

set up and use. Red Light actually

19:25

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19:27

skin cells, which then direct

19:29

your cells to produce more collagen. This

19:31

can help brighten and firm your skin

19:33

and reduce wrinkles and fine lines. I

19:35

also just got their new PEMF mat,

19:38

which I'm obsessed with. PEMF

19:40

stands for pulsed electromagnetic field. Basically,

19:42

it's a mat that gives off

19:44

low frequency waves that penetrate through

19:46

your skin, down your muscles and

19:48

tissues. It can actually regenerate nerves

19:50

by stimulating nerve cells to grow.

19:52

It helps improve immune function. It

19:55

improves blood circulation and inflammation. And

19:57

my favorite part, it relieves my skin.

19:59

The muscle aches, provides pain relief, and

20:01

actually activates bone cartilage cell stimulation. I

20:03

now love to lay on it and

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on my bed and lay on it

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20:21

of red light therapy while laying on the

20:23

mat. And it has

20:25

settings with far infrared light, just

20:27

like the sauna blankets, which heats

20:30

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20:32

to improve detoxification and release tension.

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In other words, this mat does

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20:40

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20:42

my computer glasses to reduce blue light when

20:44

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20:46

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blankets, PEMF mats, red light therapy,

21:11

face masks, and so much more. Question

21:15

number two is from Mrs.

21:18

Sippy Missy, struggling

21:20

to get in all the protein, veggies,

21:22

and fruit in a day. Tips, it's

21:24

a lot of food. Well,

21:27

here's a question. What health

21:29

are you eating? That's

21:32

one way to look at it, right? We have a certain

21:35

amount of calories we need

21:37

in a day. And

21:42

you can definitely fit all

21:44

the protein, veggies, and fruit that you

21:47

might need into that as

21:49

well as plenty of healthy fats.

21:51

A really big fan of grass-fed butter

21:53

these days. I was eating it with

21:55

a fork before I got on the podcast. Of course

21:57

you were. It's so good.

22:00

I like was taking pictures and texting my

22:02

mom. I was like, this butter is so good. Yeah,

22:05

so I'm really curious about this question. What

22:08

is the source of the struggle? Is

22:10

it time? Is it finances?

22:12

Is it preference, preferring

22:14

to eat something else? I'm really curious

22:16

what you're eating if it's not these

22:18

things. I guess we'll just say,

22:21

is it time? Is

22:24

it food prep? Cause if it's food prep, you

22:26

can batch cook ahead

22:28

of time on Sundays, you can get

22:31

a meal delivery service if that's

22:33

in budget, right? You can get a CSA,

22:35

get produce delivered so you don't have to

22:37

go buy it. Those kinds

22:39

of things can help save you time. If

22:42

it's money, you can buy a lot of the stuff frozen

22:45

or again, you could join a CSA.

22:48

You could look for a local

22:51

farm delivery options. How

22:54

much protein might a woman need in a

22:57

day? Ballpark on average, maybe a hundred grams.

22:59

Is that fair, just to like ballpark it?

23:01

I would say minimum, yeah. Yeah,

23:04

and that's really not much.

23:06

People will often say like, it's a palm size,

23:09

three palm size servings a day. Something

23:11

that size, can of tuna sized three

23:13

times a day and

23:17

roast some vegetables on your plate. And

23:19

you don't, I wouldn't say you

23:22

have to have fruit if you don't want to. I

23:26

think veggies are more nutrient

23:28

dense. Noelle, what are your thoughts? I'm

23:32

just curious, like this is a, there's

23:34

a lot of detail that I would wanna ask

23:37

before I talk more

23:39

about what I would recommend. Yeah,

23:42

it's a good question. What is the

23:44

struggle? I think probably for most people,

23:46

it is this idea that we keep

23:48

hearing from the nutrition experts and the

23:50

people on the Instagrams and talks that

23:54

you need to be eating X number of fruits

23:56

a day. You need to be eating X number

23:58

of veggies a day. You've gotta be eating. eating

24:00

120 grams of protein. And so we think about it

24:02

in terms of I need to add all this stuff

24:05

in as opposed to let me see what I can

24:07

shift out and bring in and make like a quick

24:09

shift. I don't eat six,

24:12

whatever servings of fruits and veggies a day.

24:14

Maybe I might because I have a salad

24:16

every night, but I'm not eating. I rarely

24:19

eat fruit. I'm just not a

24:21

fruit person. I don't like bananas. Raspberries

24:24

are expensive and they're moldy. And

24:26

I maybe will have a kiwi. That's usually what I

24:28

have in the morning. I have eggs

24:31

and turkey rolls and I have some kiwi. I

24:33

love kiwi. I like the sour kind of fruits.

24:35

Oh my gosh, pineapple. Like I

24:37

cannot take the sweet, sweet fruits. It's just not

24:39

my thing. I have big salads.

24:42

I have sweet

24:44

potatoes at night. Sometimes I have sometimes we'll

24:46

sauteed broccoli, but it's just like if I'm

24:48

having a meat at dinner, I'm going to

24:50

add a cooked vegetable. I'm

24:52

going to have a salad,

24:54

but otherwise I'm mostly focused on

24:57

protein and eating, you

24:59

know, fresh nourishing foods. It's not like I'm like,

25:02

Oh, I've got to add in a meat, a fruit here. And

25:04

I've got to add in a fruit here. And I got to

25:06

add a veggie here. No, especially

25:08

not. I mean, for lunch, I

25:10

don't think I'm eating any vegetables really

25:12

for lunch. It's again, usually some rice,

25:14

some meat, potato chips, potato chips, maybe

25:16

a little bit dark chocolate or

25:19

snack. I will have some Greek yogurt.

25:22

So with the protein, I think what

25:24

has helped me, because I've actually had to

25:26

really make some adjustments over the last year,

25:28

is changing out my

25:31

snacks. So for breakfast, start, just start

25:33

whatever meal that you are having with

25:36

your protein as opposed to, because in

25:38

our society, we've gotten into this habit

25:41

of starting our meals

25:44

with convenience. And I get it because

25:46

life is crazy. But if we can't

25:48

actually build a

25:50

quality meal, we got to cut some melts out. You

25:52

got to stop, you know, you've got to, got to

25:54

create more time and more space in your life if

25:57

that's the problem. So number

25:59

one make sure you have some time to

26:01

meal prep and to build some good meals for

26:03

yourself. Cook some eggs in the morning. So

26:06

start with your protein at breakfast. Add

26:09

a little bit more protein if you need to. So you have your

26:11

eggs and okay, that's only 18 grams of protein. Do I need a

26:13

little bit more? Probably. Maybe I should

26:16

add some yogurt. Maybe I can add some

26:18

turkey avocado rolls. And then if I'm so

26:20

hungry, fill in with whatever else

26:22

is around, like a kiwi or some

26:24

raspberries or whatever else. You

26:26

can have maybe like a little oatmeal or

26:28

something. And for

26:31

lunch, kind of do the same

26:33

thing. In our society, again, lunch

26:35

is pretty, it's pretty convenience

26:38

focused. And

26:40

what we really, and I think what's convenient

26:42

for most people is to meal prep for

26:44

lunch. So have leftovers that you've made for

26:46

dinner. Make sure you're making big, bulky dinners.

26:48

So you're making three or four servings of

26:51

dinners, doubling or tripling your recipes so

26:53

that you have multiple servings to eat throughout the day.

26:56

If you need to make protein balls, you know, do

26:58

that with protein powder. If you need to make, I'm

27:00

working on a protein hot chocolate recipe made

27:03

with like a grass-fed beef isolate

27:05

protein powder. That's fine too. You

27:07

can make a smoothie in the morning and put a scoop of

27:09

protein powder. A scoop of protein powder is like 25 grams. Maybe

27:12

that's what you do for lunch or snack or something like that.

27:14

So focus first on

27:17

the protein, then just bring in

27:19

little things here or there. Try to have

27:21

a nightly or a daily salad,

27:23

salad that you have at lunch or dinner. And

27:26

when you're eating protein at dinner, cook

27:28

a vegetable side, whether it's sauteing

27:31

some broccoli or roasting it or roasting

27:33

some kale or just what, you know,

27:35

sweet potatoes, whatever.

27:37

And that's how you build your meals as opposed

27:39

to I'm already doing all this stuff. Now how do

27:42

I keep adding it in? It's so much food.

27:44

It's not so much food. If it's you

27:46

start first by building

27:48

the protein, adding in a few things, and

27:50

then OK, where do I need convenience? OK,

27:52

maybe it's the bar. Maybe today I'm running

27:55

around and I have to grab a snack

27:57

or something like that. And that's totally fine

27:59

too. isn't a place for that. However,

28:01

we do have to shift how we see

28:03

our meals as a society, because

28:06

everything now is the cereals

28:08

and the bars and even

28:10

the nuts and the chips

28:13

and the dried fruit and

28:16

the rais, like all that kind of

28:18

stuff is the convenience food that we

28:20

grab and go. And it's just become

28:22

very normal in our society. A sandwich

28:24

and you know, I will also say

28:26

and just to reiterate, you

28:29

don't have to get all the fruits and

28:31

all the veggies in just eat a

28:33

good salad and eat a fruit piece of fruit or

28:35

two and it's available or as a snack like feel

28:37

like every party we go to now is like, there's

28:39

a fruit in a veggie tray and that's what I

28:42

love snacking on. And even now like I'm like, Oh,

28:44

I'll have some carrots as a snack and I might

28:46

dip it in a little bit of whatever

28:49

dressing or peanut butter, but I've had

28:51

to be very intentional now with what

28:53

are my snacks and I have been

28:56

eating a grass fed Greek

28:58

yogurt as my afternoon snack and that's

29:00

been really, really helpful in getting my

29:02

protein requirements up. I get

29:04

apple gate lunch meats now

29:06

and I will eat those as a

29:08

snack with breakfast or midday for breakfast.

29:11

And I did get a protein

29:14

powder. So those

29:16

are my hacks is like, just give yourself some

29:18

more variety of cheese. So I have been doing

29:20

some grass fed cheese. I sometimes will

29:22

add that to my lunch or add that just

29:24

as like a quick bite for a snack. And

29:27

then my, I got a

29:29

chocolate grass fed beef isolate protein powder

29:31

that I'm working on for recipes with

29:34

the protein hot chocolate. And also just it's

29:37

very easy to make like a quick protein shake to

29:39

drink post workout. So create

29:42

new foundations and build from there as opposed

29:44

to trying to fit all these recommendations that

29:46

people are saying into what you're already doing.

29:49

Yeah, yeah, I think, you

29:52

know, I think a lot of it is some things can

29:54

seem really overwhelming. Like, well, how do I cook this?

29:56

And how do I make sure that for

29:58

me, like it's it's about finding something

30:01

that's satisfying and fits into

30:03

my life. And I happen to, I'm not

30:05

doing this right now because of my whole B vitamin thing,

30:07

but like my favorite thing is just a batch boil, a

30:09

bunch of eggs, and then

30:12

I can just eat them. It's

30:14

like it's instant and it's lovely

30:16

and it's convenient and that's great.

30:19

And I think a lot

30:21

of this is about like finding, just finding

30:23

routines that work for you and that are

30:25

satisfying. And then you go to the

30:27

supermarket and you have a list in mind and

30:30

you buy stuff that is nourishing and

30:32

that's it. And I think also

30:34

it's real easy to get a little bit like

30:36

FOMO about what about this nutrient, this food. And

30:38

I read this thing about blueberries and this thing

30:40

about, by the way, I buy the giant

30:43

bags of blueberries, the frozen ones, they're like

30:45

reasonably cost-effective if we're talking about fruit. I

30:47

love the anti-accidents, they're my favorite. I love

30:49

blueberries. You know, there's, you can be so

30:51

worried about like, well, I'm not getting this and I'm

30:53

not getting that, like no more said. But like,

30:56

generally speaking, like a

30:58

lot of things actually have nutrients in them. And

31:00

my deep dive into the B-Vitamin

31:03

world recently has shown me that I have,

31:06

I get a ton of nutrients that I just wasn't

31:08

aware of. And

31:10

it's really important to know what's nutrient

31:13

dense. We know that eggs are nutrient

31:15

dense in organ meats and grass-fed animal products.

31:18

Just switching your grass-fed animal products

31:21

can like radically skyrocket some of

31:23

your nutrient intake. I

31:26

have to agree. Question number three, like

31:29

I'm thinking about it too. I eat way more fruit

31:31

in the summer and that's kind of like our natural

31:33

rhythms, you know, it's like, it's warmer, you need more

31:36

hydration, fruits in season, like I'm going to eat more

31:38

fruit when it's during the summer and you're naturally not

31:40

going to eat as much during the winter. It's, that's

31:42

okay. Like just make sure

31:44

you're, you know, focus on the nutrient density, like you said,

31:47

and kind of go with your flow.

31:49

Yeah. And then if that's what's in your fridge and your pantry, that's what you're

31:51

going to eat. Yeah. And if you

31:54

go out to restaurants, like, you know,

31:58

get something nutrient dense. get something with

32:00

veg, you know, with veggies or or like, don't

32:02

forget that protein has a bunch of nutrients in

32:05

it, especially if you're eating grass fed,

32:08

you know, variants, you're getting

32:10

tons of nutrients from your from

32:13

your proteins. And you know, if you're eating

32:15

butter and other healthy fats and coconut oil

32:17

and olive oil, and you know, the extra

32:20

virgin rest and stuff, high polyphenol, all

32:22

this stuff is nutrients in it too. So just

32:24

keep choosing like the nutrient dense versions of proteins,

32:27

fats and carbs

32:32

and it's okay to eat three eggs for breakfast.

32:35

Yeah, I was having four hard rolled eggs. I was

32:37

what I had for breakfast. That

32:41

was it. I was so happy I was in my lane.

32:45

Now I have egg whites cooked in grass fed

32:48

butter because I have I can't have egg oats right now

32:50

because of a personal thing about B vitamins you can listen

32:52

to my last episode. Okay,

32:57

question number three is from Tatiana. She says,

32:59

Noelle, what did you do for sleep training

33:01

your kids and what helped independent sleep? I

33:03

am very happy that I am out of

33:05

this phase. However, I will warn you, they

33:07

still get up all the time in the

33:09

middle of the night. So

33:11

we really struggled with Stella and I did an interview

33:13

and I will link to it. I will just summarize

33:16

it quickly. It was episode number 245,

33:18

title of behaviors and emotions

33:20

with Eliza Parker. So I was really

33:22

struggling. I'd gotten to the point where

33:24

Stella would only sleep on us. I couldn't actually get

33:26

her to nap off of us. She

33:28

had colic as a kid, she screamed 90% of

33:31

the time in her car seat. She

33:34

just was never she never sat and was content.

33:36

I still look at people today and I'm like,

33:38

how does it feel to be God's favorite when

33:40

I see people with their kids asleep in

33:43

restaurants? It just she

33:45

just thought it just was rough.

33:47

It was very rough colicky all the things.

33:49

So we did a

33:51

lot of bouncing on balls and trying

33:53

to just soothe her and when

33:56

we could get her to sleep, we just wanted to keep

33:58

her asleep. She slept a lot on us. And

34:01

we went through a really hard period where

34:03

it was even just hard to get her to

34:05

sleep in a crib or like in a,

34:07

you know, bassinet. And

34:10

she would have to fall asleep on us. And here's what I'll

34:12

say. When you start doing

34:14

something once and it works for your kid,

34:16

your kid's going to want to keep doing

34:18

that. So the tip as

34:20

a parent, don't do something that you don't want

34:23

to keep doing repeatedly, or if you

34:25

don't have the strength

34:28

to break them of that habit. So I had gotten

34:30

to a point where I knew I needed to break her of the habit

34:32

of falling asleep on me, because every time

34:34

I would try to transfer her to her bassinet, she would wake up

34:36

and scream and we would get stuck in the loop. So

34:39

one night with Liza Parker's recommendation, she said,

34:41

just lay with her, put her in her little

34:43

bassinet beside your bed and just lay there with her

34:45

with your hand on her and let her cry through

34:47

it and let her cry it out. And

34:50

we did. But then the next night I

34:52

put her in her little bassinet, put herself to sleep. She

34:55

maybe whimpered for like five minutes. But

34:57

after that, she put herself to sleep

34:59

in her crib. We would occasionally

35:01

she would wake up. We'd always go in

35:03

there. I never just like shut

35:06

the door and ignored her.

35:08

But there were times where at like, you know, we put

35:10

her down and I knew she didn't need to eat and

35:13

I knew she was fine. And

35:16

maybe it was like she was like seven or eight

35:18

months. And she would kind of wake up around like,

35:20

let's say nine, 30 or 10. We

35:23

hadn't even gone to bed yet. I would

35:25

always give it five minutes. That was my rule. And

35:28

so she just kind of

35:30

learned to happily exist in her crib. She

35:32

was fine with it. And then the struggle

35:34

was really napped. She still could not get

35:36

her to nap in her crib. And

35:39

so we ended up taking the crib mattress

35:41

out of the crib, putting it on the

35:43

floor. And I just let her

35:45

I laid there beside her. And this was the most annoying

35:47

hour and a half of my life. Not

35:50

really, but it was pretty annoying. She

35:52

finally actually fell asleep after an hour and a half. And then

35:55

I left the room and then she kind of woke

35:57

up, you know, maybe an hour later or whatever. Again,

36:00

it was teaching her to lay down by herself

36:02

and to go to sleep somewhere and not being

36:04

held. And so then we just kind

36:07

of worked our way through that and eventually she was totally

36:09

fine. She was happy to just

36:11

go in her crib and to lay herself down.

36:13

And with Maverick, we kind of, I

36:15

just, it's interesting with

36:17

second kids because you realize that

36:19

everything you thought you had to

36:21

control so perfectly and respond to

36:24

everything and she has

36:26

to have a nap right now and we need to

36:28

drive around for two hours to make sure she has

36:30

her nap. You realize that that

36:32

was just all you being neurotic and like

36:34

sometimes kids are actually a little bit more

36:36

flexible. Now, I'm not saying you should

36:38

not have a schedule and you should not be napping,

36:40

but you just realize you have more flexibility in your

36:42

life and your second kid has to go along like

36:45

you just got to get with it. I don't know. Okay,

36:47

you skipped a nap today. Whatever we got

36:49

to go pick your sister up, you know. So

36:52

kids are second kids are more adaptable, but they also

36:54

teach you as a parent. No

36:56

one kid is exactly the same. You actually didn't know

36:58

what you're talking about before because you tried to do

37:00

the same thing and it's not working on this other

37:02

kid. And like if your kid

37:04

doesn't nap once or twice, it's really going to

37:07

be okay. With Maverick, we were just a little,

37:09

we didn't have as much space to give to

37:11

him to help him and make sure his sleep

37:13

situation was absolutely perfect. So sometimes I'd put him

37:15

to bed. I'd be dealing with my one-year-old then

37:18

because I had two under two and I'd have

37:20

to be dealing with her screaming and doing something

37:22

and I couldn't get back to him because he

37:24

was screaming and we really struggled with night

37:26

weaning because he kept waking up. Like eight months

37:28

in particular, he kept waking up and you know

37:31

what you do then? You send your husband in.

37:33

You send your husband in because if you're breastfeeding,

37:35

it's going to be a struggle. So there was

37:37

like probably a few weeks in there where we were

37:39

both really sleep deprived and I said, I'm not going

37:41

in there. We have officially night

37:43

weaned. This child is huge. He's getting all the

37:46

food he needs. And I was getting,

37:48

that was when I got mastitis six times in a row and

37:50

I said, I know I need to night wean and I won't

37:52

get mastitis anymore. And I didn't turn up. I

37:54

was right because my body needed to start shutting down

37:56

production, especially at night. And that was when I was

37:58

getting all of my mastitis. Ken

38:01

went in for a lot and he just would

38:03

scream in his arms. And so that's kind of

38:05

the crying in arms theory is your child,

38:07

it's not a bad thing for your child to

38:09

cry, however they should cry supported. We

38:12

don't want them to cry alone. Occasionally

38:14

they are going to, and that's just going to happen and that's

38:16

fine. But middle of the night crying,

38:18

needing support, he would just hold him and let him

38:20

cry. You can come in there, you can

38:22

even pat them on the back and say, we're here for

38:25

you, we are here and we're going to stay here, but

38:27

I'm going to... Sometimes I would just sit in the room

38:29

while they would, you know, Maverick would kind of like cry

38:31

or throw fit. But again, do you have... There's

38:34

no way around it. They're not all of a

38:36

sudden going to magically be okay sleeping in the

38:39

crib if they've been falling asleep on you constantly.

38:41

And so once I hit that moment and I

38:43

had that realization, what happened with us was Stella

38:45

too, I was actually sobbing because

38:47

my back hurt, I was trying to bounce

38:49

her. She would only sleep and relax and

38:51

not cry when I was bouncing. And

38:54

I called Ken and I was just sobbing and I was talking

38:56

to him on the phone and he's like, get off the ball

38:58

and stop bouncing and just go sit somewhere and just hold her.

39:00

And so I did and she fell asleep in my arms and

39:02

that was like the first time I said, I am never getting

39:04

on that ball again. And I didn't from that day on. So

39:07

it became this, she only falls asleep

39:09

on the ball in quotations to, oh, we're

39:12

not doing that anymore. We don't... It's not

39:14

an option. And she figured it out. She figured

39:16

out how to fall asleep without being bounced. So

39:19

sometimes it just takes a little bit of tough love and

39:21

figuring out like, hey, you've got to stop doing this or

39:23

you're going to be stuck in this loop. And for parents,

39:25

I'm not talking about the kid, I'm talking about you as

39:27

a parent, you can have tough love with yourself and

39:30

move through it. But I'd also recommend listening to my interview

39:33

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41:55

question is from Rebecca. She said I'd love for you

41:57

to cover how long a workout should be to make significant

41:59

I see some nice little data points that

42:01

Noel has in a quote. So

42:05

I'll just say generally, well, that really

42:07

depends on what you're doing. Like

42:13

walking is excellent, but walking for two minutes

42:15

is different than doing burpees for two minutes.

42:17

So say, for example, you're

42:20

short on time and you want to maximize your

42:22

gains. Go for it. Go

42:25

for it. Take the time block

42:27

that you have 10 minutes and go

42:29

for it. You know, a lot of

42:31

people I know struggle to find an hour to

42:34

go to the gym, an hour and a half. I

42:37

would never, ever,

42:41

it makes, I mean, and

42:43

a lot of people love the social environment

42:45

and all the different options that are afforded you

42:47

at the gym. There are reasons to go to

42:49

gyms. I'm not disparaging going to gyms.

42:52

I personally would never, never again.

42:55

I'm saying that now my apartment complex

42:57

at the gym, I'll probably sign up

42:59

next week, you know me, but like

43:01

I'll be like, hey, I've discovered gyms.

43:03

The gym is the ticket.

43:10

Like for a very long time, like

43:13

I just, I really like optimizing my time. So

43:16

I keep, I now

43:18

have two sets of dumbbells in my room. I'm looking

43:20

at them right now. And I'm also

43:23

looking at my bed. I roll out of bed.

43:25

I pee. I

43:27

grab my water bottle. I turn on YouTube and I lift

43:29

weights. And then I do

43:31

20 minutes and that usually I do 20 this morning

43:33

at the 30. And

43:36

something that I say to my friends and

43:38

that I do myself is I

43:40

actually much prefer like 15 minutes in the

43:42

morning and 15 minutes in the morning. And

43:46

I can do that if I'm working from home or I do

43:48

it in the morning. And then when I get home from the

43:50

office to doing like 30 minutes

43:52

at once, now, obviously like 30 minutes at once

43:55

has its own benefits or what have you. But

43:58

I like the fact that. And I

44:01

get like some insulin sensitivity booster

44:03

twice a day. And

44:05

I do like

44:07

muscle building, like weightlifting exercises,

44:09

you know, and so it's all a, it's a

44:12

matter of choice. But, you know, again, my friends

44:14

are like, scheduled meetings

44:16

with a 10 minute break and do

44:19

some bicep curls. You

44:21

know, I have a, like, sometimes

44:23

people, people that I work with

44:26

tend to all be quite like flourishing and

44:28

health focused. And I think literally all of

44:30

them might be like, I'm going to go take a break and

44:32

look at the sun for a few minutes or like, I'm going

44:34

to do some kettlebell swings. Like just anyway,

44:37

but you can, you can structure your day and

44:39

put little things in if, if, if

44:42

time is a concern. And

44:47

just keeping going, you know, I really like

44:49

just keeping going. If I have

44:51

to sit all day, I like to just get up and walk

44:53

a little bit, you know, or I get up

44:57

and I'll do pushups. I'll get up

44:59

and I'll do squats. And if I'm at home,

45:01

I'll use my dumbbells. And if not, I'll book a conference

45:03

room for 10 minutes and not tell anybody and turn the lights

45:05

off. Just like a bite. All

45:09

of it just to say that like, you can fit it in

45:11

if you don't have, if you don't have time and it'll matter.

45:14

And if you do heavy weight bearing stuff, you'll

45:16

build muscle. And if you don't, you

45:18

won't, but you'll still like, you'll keep moving and, and help

45:21

with your incense sensitivity and all that kind of stuff. So,

45:24

yay. I

45:28

find this question to be really interesting and

45:31

it's really no, like, so when I did

45:33

look into the research, I'm like, what's the,

45:35

how, you know, okay. So when I do

45:37

the research, when I do research, I sometimes

45:39

what I like to do is just look

45:41

at what the general consensus is among conventional

45:44

sources and what like the bro sciences, so

45:46

to speak. So if

45:48

you were to look up, how much do I

45:50

need to work out to have significant muscle gains?

45:52

You'll see like, we recommend working out four or

45:54

five days a week and did it. And I'm

45:56

like, oh gosh, like, no wonder

45:58

people are just like. screw it, I'm

46:00

not doing that because who has the time? I

46:02

mean, especially when you're considering if it's like going

46:05

to the gym, you've got to use the gym

46:07

weights, all that kind of stuff. What

46:10

it seems like in the literature, and if you're really

46:12

trying to make significant muscle gains, you really have to

46:14

only lift weights twice a week for 20 to 30

46:16

minutes at a time. Yeah,

46:19

I probably work out too much for muscle, like optimal

46:21

muscle building, by the way. I know well,

46:24

and so here's the deal. I

46:28

think that, again, we

46:30

look at fitness through

46:32

this very narrow lens, which

46:35

is I'm only doing this

46:37

to get X result. And

46:39

I guess that's the

46:41

assumption that is made in fitness culture.

46:44

But that's kind of the assumption that's

46:46

made among people maybe who want

46:48

to work out or are trying to work out to

46:50

be healthy, but they kind of still see it as

46:52

the thing that they have to do. And

46:55

it's really the question is not how

46:58

much do I have to do? It's like, what

47:00

do you have the time for? Because any

47:02

amount of time you spend strength

47:05

training, walking, Pilates,

47:08

doing the thing is going

47:11

to benefit you. So I

47:13

would like us to reframe our thinking and say not,

47:15

well, how much do I have to do is any

47:17

amount that I do is going to be helpful. Any

47:20

amount that I do is going to make me

47:22

better, is going to have benefit. For

47:24

example, we have some

47:27

new research that says vigorous activity two to

47:29

four minutes a day is enough to reduce

47:31

cancer risk two to four minutes a day.

47:33

Actually, it was really two, but

47:35

in the literature, it was a variety of like two or

47:37

three or four. And that's just

47:39

a vigorous action. Like, you

47:43

know, I think of the standard high intensity interval

47:45

training or, you know, biking hard

47:47

or, you know, doing some sort of

47:49

intense movement for two to four minutes

47:51

can reduce your cancer risk. We

47:54

have so much literature on walking, which is, you know,

47:56

20 minutes a day

47:58

or 30 minutes a day is ideal. But like if

48:00

you actually look at the literature 10 minutes

48:03

a day of moderate exercise would prevent more

48:05

than 100,000 premature

48:07

deaths a year is what a new

48:09

analysis found. 10 minutes a day of

48:12

walking. So when people say walking

48:15

doesn't count, I wholeheartedly

48:17

disagree with you. Walking

48:19

certainly counts. Walking any

48:21

amount of time, whether it's

48:23

five to 10 minutes a day or you're just

48:26

doing it 20 minutes twice

48:28

a week is going to benefit

48:30

you. It's going to improve heart

48:33

health and bone health and muscle,

48:35

your ability to have

48:38

mobility and functionality

48:40

with your body. So

48:44

that's cool. Lifting, again,

48:46

I think it's more like 20 to 30 minutes,

48:49

two to three times a week. But

48:51

I did see a study that found that exposing

48:54

your muscles to a load

48:56

just one time a week

48:59

resulted in significant

49:01

muscle gain. And it

49:03

wasn't just one lifting session. It was let's

49:06

lift, let's like do chest

49:08

press, you know, on Monday and then we'll

49:10

do something else

49:12

on Tuesday. It was like they had to do something

49:15

different each day. But the

49:17

gist was each muscle only got

49:19

exposure once or muscle

49:21

group. So if you need

49:23

to just if you only have time to

49:25

do like a full body and then maybe

49:27

you focus on upper body, that's enough. That

49:29

is enough to have significant muscle mass gains

49:32

of like increases in lean body mass

49:34

and lower lean muscle mass and

49:37

improve functionality overall. So

49:40

we're not just talking about muscle. We're

49:42

also talking about insulin sensitivity. We're also

49:44

talking about heart health, mobility, bone density,

49:47

all that stuff. It's not just about

49:49

your muscles. Although I know that that's

49:51

what people that's What they want. That's

49:53

what we see. We want more muscle

49:55

mass, you know, burns more calories. It's

49:57

your it's in prison. That

50:00

that is really great and fine. and

50:02

if that's your well fine of course

50:04

by I'm just saying that even them.

50:07

A few minutes a day is going

50:09

to significant hims like results in all

50:11

these incredible health benefits and album So.

50:15

If you only have time for twice a week,

50:17

do that and as doing it three times a

50:19

week leads to more eggs and pains is a

50:21

little bit of a struggle for you to fit

50:23

your schedule than stop than and just do it

50:25

twice a week. Walk when

50:27

you can walk for five minutes if that's all

50:29

you have. And. Of course do

50:31

plot is and bar whatever else brings you joy

50:33

because it is going to lead to benefit. Yeah,

50:36

and if you're asking because if you know I

50:38

think what you said. To maximize the I

50:41

make significant. Muscle gains like you wanna

50:43

like significant with aquino like are mana make

50:45

the biggest gains the most. Games like really

50:47

quick again I a at. It's

50:50

not time. it's. It's

50:52

what you do. With with. With.

50:54

Your time might if you'd like specific muscle

50:56

groups you want to grow word, that sort

50:58

of thing. In find the exercises and

51:00

of weight in be weight bearing in

51:03

and that. Sort. Of. Thing you

51:05

know, be strategic, but I wouldn't. Do.

51:08

It is. it doesn't. It doesn't necessarily have to be

51:10

thought about in terms of like how much time I'm

51:12

giving this, but like you know, quality over. Yeah

51:15

I love yeah that's so true and

51:17

like what I do for our lifting

51:19

I I think guided. Workouts,

51:21

Are awesome. I'd I still use the

51:23

Telethon app use your heated stuff but

51:26

essentially my two cents. Work out the

51:28

we'd are. Some as I said a third

51:30

and if I can like an upper body thing but my

51:32

to full body workout the league are essentially. Two

51:35

to three exercises and it's just

51:37

a So if I'm doing like

51:39

this morning, I did. Dissuaded.

51:42

Squads. But I hold the dumbbells

51:44

that my side so they're called suitcase squads.

51:46

I did waited squats and then I did

51:49

chest press and I just rotated back and

51:51

forth between those two things for three rounds

51:53

and then I moved into. Arose.

51:57

and then on each side and then reversed

51:59

lunch And I rotated between those two things.

52:01

Row on one side, row on the other

52:03

side, and then, you know, reverse lunges. And

52:05

so back and forth, back and forth, back

52:07

and forth. So two main sets. And

52:10

then on the back end, I do something

52:12

small like a chipper, whether it's, you know,

52:14

I'm pushing myself for five minutes or I'm,

52:16

you know, with kettlebell swings and something else

52:19

or I'm doing something a little bit

52:21

faster that's like a lighter weight, maybe not as heavy.

52:24

So I did pushups. Sometimes I'll do

52:26

jumping lunges. Sometimes I'll

52:28

just do some bicep curls. Sometimes I'll do some

52:30

push presses. So like actually getting your heart rate

52:32

pretty high. And I'll just do that for the

52:34

last like three to four minutes. Again, it's literally

52:37

20 minutes, 25 minutes of working out. And

52:41

it's enough to see significant gains and it's quick

52:43

and it's fun and you have somebody guiding you

52:45

or you can just turn on some music or

52:47

a podcast and just, you know,

52:49

have fun, get it done and you feel better

52:52

afterwards. So I

52:54

do love dopamine. It's

52:57

a good one. It's a good one. Yeah.

53:00

Anything else from you? Nope. Okay.

53:03

For more from me, Coconuts and Kettlebells on Instagram,

53:05

Stephanie Ruper on the X is where

53:07

you can find her. I just actually

53:10

went over to the X and I looked at the stuff

53:12

that you've been posting and I saw some, you were like,

53:15

we're playing on a big Scrabble board and all that

53:17

kind of stuff. So you're,

53:19

you're really, uh, you're posting personal

53:21

pictures, which I like not just

53:23

talking about hard things, but definitely

53:26

go call the X. Um, thanks for

53:28

being here guys. We appreciate you and we will see

53:30

you next week.