Coach's Corner With Justin and Ethan
Welcome to "Coach's Corner with Justin and Ethan," where your health and fitness journey gets a simplified makeover! Join Justin and Ethan, two seasoned coaches with a combined 30 years of experience, as they navigate the labyrinth of health and fitness, unraveling myths from facts to guide you towards success.
In each episode, we dive headfirst into the vast world of well-being, shedding light on weight loss, dissecting diet fads, exploring diverse workout styles, and fine-tuning the often overlooked aspect of mindset. Our mission is to demystify the complexities surrounding health, making your journey not only effective but enjoyable.
Get ready for a lively and informative conversation that feels like a chat with your favorite fitness buddies. Justin and Ethan draw upon their extensive experience, sharing real-life stories from working with thousands of clients. No stone is left unturned as they break down what really works and what's just another fitness fad.
Whether you're a fitness enthusiast or a beginner taking the first steps toward a healthier lifestyle, "Coache's Corner" is your go-to source for practical insights, debunking myths, and embracing the joy of the journey. Tune in for a fun and engaging exploration of the truth behind health and fitness, and let Justin and Ethan be your trusted guides to a healthier, happier you!
Coach's Corner With Justin and Ethan
Building a Balanced Body: The Role of Movement and Nutrition
Ever wondered why you can't out-train a bad diet? It's time to shift your mindset about exercise and nutrition. While physical activity boosts vitality and improves heart and brain health, it's your diet that holds the key to weight management. We'll debunk common misconceptions and encourage a more sustainable approach to fitness. Inspired by Kim Kardashian's trainer, we suggest starting with just five minutes of exercise daily to break the all-or-nothing mentality and build a lasting fitness habit.
Can walking really make a difference in your gut health and longevity? You bet! New research shows that even minimal exercise can significantly lower mortality rates. Practical tips, such as using a walking treadmill during phone calls, can easily increase your daily steps. We’ll also dive into fascinating studies revealing how the gut biome impacts exercise motivation by affecting dopamine levels. Finally, the importance of balanced nutrition, including adequate dietary fiber, comes into focus as we discuss the rising colon cancer rates and the pitfalls of trendy diets. Join us for an episode packed with actionable insights to help you lead a healthier life.
All right, here we go. Welcome to Coach's Corner, episode 27. I am Coach Justin Scallard and I am Coach Ethan Wolfe, and today we are going to do a three-hour lecture on the combustion of a calorie in the mitochondria of your cells. So buckle up, guys. This is going to be a wild ride Each Three hours each no, I'm kidding. We're going to do a headline show a new idea where we're going to grab a click-baity headline around fitness and health and then we're going to just discuss it and see if there's anything valid around it or if it's all just total BS. If there's anything we should listen to, it's going to be fun. Kind of a new idea here.
Speaker 1:Yeah, just kind of see what the headline's got to say yeah.
Speaker 2:Are you a headline guy or do you read articles?
Speaker 1:I will tend to read an article if I open it. Yeah, it's just whether I open it or not, if the headlines are good enough.
Speaker 2:If the headlines are good enough. Yeah, yeah, yeah, all right, I think you have a double header for us today. I got a few, actually A few. I only came up with one, fuck.
Speaker 1:Well, I kind of went down the rabbit hole actually read them, yeah, and I found kind of a pattern happening. And I was like oh, I can kind of create a little story arc with multiple articles, and so that's what I did.
Speaker 2:Sounds good to me. Why don't you kick it off? Exercise is good and that's the show, guys. We'll see you next week for episode 28.
Speaker 1:No, but fundamentally that is kind of the backbone. I mean, obviously we're both avid movers and exercisers and, coming from an exercise background specifically and kind of you know, nutrition obviously comes with that as well, but that was more secondary. I definitely started with the body and so, you know, kind of going down a story arc of validating the importance of exercise, shocker and getting into maybe why you might be approaching exercise incorrectly in a motivational way, what is kind of a minimum effective dose, battling preconceived notions there, and then also a little more of an out there motivational thing. That I found interesting because, well, there's a catchy headline which I will read to them all, but it was also kind of shows the complexities of the body for me a little bit. And you know if I fundamentally things are pretty straightforward, there is also many nuances to this little system of ours yeah, yeah, mine's about exercise too, actually.
Speaker 2:So good. All right.
Speaker 1:Well, what's headline number one? So the first one is exercise the surgery secret.
Speaker 2:The surgery secret. The surgery secret Exactly.
Speaker 1:Interesting. And in a nutshell, it basically talks about those that are physically active or exercise, have severely less complications and issues after surgery.
Speaker 2:Yeah well, I've heard this and this actually goes back to having more muscle mass on you increases your survival rate of cancer and having to have, like, your hip replaced, whatever. Because when you are post-op you're going to atrophy right 100, and so if you're if you're already older and you have new muscle, then you probably-op. You're going to atrophy right A hundred percent, and so if you're already older and you have a new muscle, then you probably are more likely you're going to die in recovery.
Speaker 1:It's really interesting because resistance training in general increases tissue capacity, which is kind of a broad umbrella term for basically your tissues being resilient to everything.
Speaker 1:Anything from like impact stretching yeah, everything, anything from like trauma over stretching, yeah, everything. So, fundamentally, by having more tissue capacity, you'll heal faster and be more resilient to the stress of, let's say, a scalpel. But it was really interesting because they actually were mainly just looking at 7500 steps as their data marker and again, all this is coming from webmd, so all these articles are study-based right, they're not just like an opinionated blog and they found that somebody who does 7,500 steps a day has 51% less chance of complication after surgery, and that can range everything from an inflect infection to slow wound healing and all types of stuff for at least three months, including re-hospitalization and ER visits like everything.
Speaker 1:So just simply getting your steps in every day 50% reduction and complication.
Speaker 2:I think it just kind of comes back to like understanding that your body is an ecosystem and the best one of the analogies that I like is to think of your bond is like a pond, right where there's like all this life in there. There's fish, there's algae, there's insects, yeah. But if the pond stops moving, if it, even if it's just a little, there's like all this life in there. There's fish, there's algae, there's insects, yeah. But if the pond stops moving, even if it's just a little bit there, whatever little spring is feeding it and whatever little drain is sort of like getting it back out of the earth, there's like a little current in that pond that keeps it fresh. It keeps the ecosystem in balance, yeah.
Speaker 2:If the pond can't drain itself anymore, or if the creek stops flowing and it becomes stagnant, then it's like all of a sudden it's like overgrown and algae. The water becomes acidic and toxic. Things start to die. You know the ecosystem gets thrown off me. That there, it's not that like walking is is going to like build a bunch of muscle, but it just keeps the eco, it keeps the pond filtering itself out.
Speaker 1:It keeps your system moving. Yeah, I mean, they never you know always drink running water and I think you know if people have lived near creeks or things like that and the water is somewhat polluted. When it's free flowing it tends to be clear. You might not see what pollution is present, but but you see those little outcoves where you were just saying. The water starts flowing. You'll see the foam start developing. You just see if there are pollutants where they start to form in the stagnant water.
Speaker 2:It's like our bodies. If we're sedentary, it's like that 100%.
Speaker 1:It's also like they're saying increased stress response, as we we've talked about. By introducing stress, your body creates an adaptation to be able to handle stress. And obviously they're saying like, even emotionally, like pre, pre-anxiety about surgeries, just even that kind of stress also to obviously the stress of the surgery, but even everything up to up to like even increased oxygen uptake during anesthesia from just having more exercise under your belt. So fundamentally kind of validating that, like if you don't think you need to move, like heaven forbid, any of us has to go under the scalpel. We don't want that, obviously, unless it's a chosen like plastic surgery, which I wouldn't recommend either. But you know, just, I think for me it was just validating that like, look for the quality of life that we probably all want to have, we should just be moving our bodies, and it doesn't mean that you have to be out there being an Olympic lifter, it just means you've got to at least do your walking.
Speaker 2:Although they did talk about how HIIT training also had a 57% decrease in complications, yeah, and I think even just some of the research coming around Alzheimer's and some of these degenerative cognitive diseases. It's like if you just train and you release those endorphins and you keep your brain malleable and you endure a little bit of stress, it's like the recovery from that stress is what creates resiliency.
Speaker 1:Exactly 100% and so you know, kind of validating that exercise is essential and that everybody should be doing it for one reason or another. You know, this article was basically let's see here, jump start your exercise with this mindset reset. Oh, I was like oh, interesting, okay, and fundamentally, in a nutshell, it was basically saying that most people exercise for aesthetic reasons they want the beach body and they want to lose weight and that, fundamentally, more and more research is showing that exercise really has a minimal impact on your weight loss it has to do with food.
Speaker 2:I can't out train my shitty diet. Is that what you're trying to tell me?
Speaker 1:what. That's what this study is saying, and so you know, they basically list a bunch of reasons that you should exercise, like having a healthier heart, strengthen your heart, less beats per minute, lower blood pressure Boring, I know, right, but it's just all these. It is really boring, but I think it is an interesting idea, it's like you know. So they basically talk about like improved mood and energy, so like fighting afternoon slumps. They talk about improved sleep like you like, if you really exercise hard, it's a good chance you're going to sleep that night, right, you know? So, people with insomnia, and obviously sleep quality improves every aspect of our life, and so they're basically kind of listing all these cliches, benefits of exercise.
Speaker 1:But I think for me, the main takeaway was that we can't. We look at exercise as vitality and we look at our food for our composition, and they both have tremendous effects on our health. But you know, because what happens is that if you look to exercise for weight loss and it doesn't work, you get discouraged. It doesn't work for you, there's no point, and so it's a demotivator, and so for me, it was just that constant reminder that they that having a good body composition is going to be good for your health, and so is exercise, but to to use exercise for everything from libido to sleep to, you know, just having a longer, better life, but not because you're trying to lose weight.
Speaker 2:I mean, that's the adage that we've been saying for a while, like exercise is for bone density, exercise is for muscle, exercise is for heart health brain health, decreased mortality yeah.
Speaker 2:General well-being, but it's not for weight loss. It's not for weight loss and to put a pin on that or to put a punctuation on that is, when you think about the disproportionate amount of energy it takes to burn calories versus consume them, you understand very quickly that you are never going to be able to out-train a shitty diet. For example, you could go to like one of those Orange Theory classes where, like, they strap you up to heart monitor and you're like in the fucking orange zone and you're burning so you burn 600 calories and you're like, oh, my god, I'm such a beast.
Speaker 2:But then, like on your way home, you stop off and get like a fucking latte frappuccino, frappuccino or pastry or whatever. And some of you might be thinking like, oh, who does that? A lot of people do because starbucks is booming, mcdonald's is booming and you're hungry and you earned it you earned it.
Speaker 2:There's this like reward system that kicks in, but um, but yeah, so like your workout, may have burned four or five six hundred calories, but that, but those unaccounted for calories are also four or five, six hundred calories every single day and so, and you consume that in 30 seconds.
Speaker 1:I was gonna say yeah, yeah, but it took you an hour to burn it, so long as you fill up your gas tank in a couple minutes. But it takes hours to drive the gas tank down.
Speaker 2:Right, and there's a guy on Instagram who does these videos. He eats like these absurdly, like almost like cartoonish size cookies and like pastries that are like thousands and thousands of calories, and then he's a runner and then he goes. Now let's see how long it takes, oh.
Speaker 1:I've seen these. Yeah, so he ate a 6,000 calorie.
Speaker 2:Reese's peanut butter cup Thing was like the size of like a fucking Frisbee and it was. He ate it. It was 6,000 calories. He had to run 47 miles, Wow. To that's why nutrition is for weight loss. Nutrition is for weight loss. Because you can't out-train this If you're eating shitty. You'll be stronger, you'll be healthier, you'll live longer, but you're not going to be a lean, lean machine. No, 100%.
Speaker 1:So you know, story arc being exercise is important. Maybe you're approaching the reasons for exercise from the wrong way, so reset your mind. And then this one. I'm going to do the fringe one last, even though it has to kind of do with more with like mindset. How about I?
Speaker 2:jump in and do one, then you can finish it up with okay, I'm with it. All right, so mine is from the new york post. Um, you know a incredible source, yeah, credible source, that we all read, and this was with kim kardashian's trainer. Apparently, kim kardashian is on her way up and she's going to be somebody someday yeah lots of potential around her.
Speaker 2:I've never heard of her, but apparently no, it's just. This is kim kardashian's trainer, okay, um, this is published on july 11th, so at the time of recording, just like a week or so ago, and her name is Suneeta Grace or, excuse me, suneeta Gresgreca oh boy, well, she'll never listen to this, whatever, and the headline is Kim Kardashian's trainer reveals how to transform your body in just five minutes. Wow, that's all it takes.
Speaker 1:That's all. It takes five minutes.
Speaker 2:Takes five now this is gonna shock you, but it goes on to explain that in fact it's gonna take a little bit more than five minutes. Okay, but the idea here and I actually like her, she's a really good um, fitness coach trainer personality, but like her thing is like, just start, and if it's just got to be five minutes then that is absolutely better than not. And this, to me it goes back to this all or nothing thinking that if you ask people, they think that they understand what all or nothing thinking is and they think that they are aware of it. But so many folks continue to find themselves in this binary thinking If I can't go 100%, then I might as well not even start, if I can't work out. I only have 10 minutes I can't work out. But it's like.
Speaker 2:The reality is that it's not a binary, it's a continuum. It's not a yes or no, or you did or you didn't, it's a how much, it's a how much. And it's totally reasonable to start with five, six, seven minutes a day and just nail that fucking consistency, because you will grow, you will grow into it. Like you can start, you can say, all right, all I'm ever doing my life is work out for five minutes a day, I guarantee you, if you just focused on that consistency.
Speaker 2:Within within a month, you'd be working out for 15, 20 minutes right, they would just inevitably bleed out.
Speaker 2:Lower the barrier of entry. The article kind of explains don't think that you have to go to the gym and train for an hour. You don't. You can absolutely just start with some bodyweight squats, a $5 resistance band at home and just go Pick two exercises, get a clock going for five minutes and just do as many rounds of 10 reps of each exercise you can do for five minutes. You will be out of breath, you'll be burning, you might even be sore the next day, and if you just did that every day with different muscle groups, you'd probably demonstrably improve your conditioning and your strength within not a very long time at all. So that was her article, and I always say that whenever we set up new clients I'm always like they're like oh you know, I just can't get to the gym these days. I'm like have you ever considered just working out at home?
Speaker 1:It is interesting, because there's such a mentality of you have to make the journey in the pilgrimage. You got to be lifting weights. You got to have three times a week. What's the point, though, five minutes isn't going to do anything.
Speaker 2:I can't train like Chris Bumstead. I'm not going to do it. I don't believe you.
Speaker 1:Five minutes. Yeah, what's going to happen in five minutes? What?
Speaker 2:am I going to do in five minutes?
Speaker 1:Nothing, but it's going to start the momentum you, in that inertia and that momentum of spending a period of time on your training and then that will evolve and inevitably just the choice alone is it holds its power right, just the choice alone that, like you said, the more times you make that choice, the easier it'll be to make. You'll start to create more time and prioritize it more. Yeah, and I think five minutes is a digestible enough time period that really nobody can deny a five-minute bout.
Speaker 2:It starts with a five-minute workout and next thing you know you're waking up at 1 am. You're doing two hours of breath, work, cold plunge, meditating. You're hitting your 10,000 steps by 5 am and by 6, you've had a high-protein vegetable diet, and by 7 am you've had a high protein vegetable diet and by 7 am you become a fully realized person. Absolutely. And it all starts with just a five minute workout. It's a five minute workout, sleep in the century deprivation tank.
Speaker 1:So does she actually give a five minute workout?
Speaker 2:not an article, no, it's just like yeah, fucking hypocrite. No, no, she's a beast. She's like very incredibly fit. But her point is just don't get stuck in this all or nothing thinking. And if it's got to just be five minutes of squats and knee pushups, then fucking do it, because it's the act. It's the act of like committing to a routine and then that builds and evolves in time in time.
Speaker 1:Yeah, I mean, it makes so much sense and it's all. It's all that mindset game.
Speaker 2:It's all just the mindset game, right because because here's the thing we all understand that you are not going to see results without consistency, right yet because we know that we can, we, we? We have a crazy ability to delay starting because we want to wait until we can commit to something that we can be consistent with. So it's like this weird self-sabotage that happens, like you aren't consistent because you're waiting for a moment when you can be consistent, and then, when you dig deeper, deeper, it's because, oh, I can't get to the gym, I'm just too busy getting to the gym right now.
Speaker 2:I can't do it and I don't want you know, and so it's like none of it matters. Nothing matters if you aren't consistent. So if it's got to be the five or ten minutes, then fucking do it Right, because in one year from now, if you trained hard for five minutes, five days a week, versus waiting for the right time to start, you're probably going to be in much better shape, without question.
Speaker 1:Without question, yeah, and so that kind of has actually a nice little segue into.
Speaker 1:This is one of the articles that I saw.
Speaker 1:It doesn't have the most tantalizing headline, but it was interesting because it was enough to be curious and it says studies suggest the least amount of exercise a person needs for health and I was like, oh okay, because you know what is the least I can do One second, one second Five-minute workout, one burpee. But they basically did a bunch of analysis of people that did 7,500 or let's say, 8,000 steps, zero days a week, one to two days a week and then five to seven days a week, and what they found was that all of the groups had basically this five to seven days a week had a 16.5 decrease in mortality rate for the following decade, and the one to two days a week had a 15% decrease. And so basically, one to two days of walking about four miles has a marginal difference than five to seven days. Now I don't want this information to come out and be like well, great, I can do just barely anything but the fact is like, if you are a, weekend warrior, even almost five minutes.
Speaker 1:That, like, every little bit does count. And if you can't do 10,000 steps seven days a week, or you can't make it to the gym three times a week, that even just going outside on the weekends and going for a little bit longer of a walk take your kids, whatever is going to have a tremendous impact on your health. So it's just a reminder that, like, every little bit, every little five-minute workout you do does make a difference. So you know you don't have to make the mountain out of the molehill, right, would I encourage people to do steps every day, absolutely, but fundamentally, every little drop in the tank, yeah, but if you don't put anything in there, nothing's going to happen.
Speaker 2:Yeah, it's so interesting because I think that it's again. The 10,000 steps a day is so famous, yes, and it's like listen, it's hard, it takes real. Like I walk my dogs two times a day like clockwork Right, I always have, and even with two walks I'm usually around like 7,000 steps.
Speaker 1:Yeah, I mean I will say it's pretty rare for me to hit 10,000. I mean, I don't normally keep my phone in my pocket when I'm training, so I'm on my feet all day.
Speaker 1:Oh, you're probably clocking way more than you think, but it's also not the same kind of steps Like when I go on a concerted walk. I tend to work up a sweat Right when I'm kind in my training or when I'm training people. It's not, it doesn't get my like metabolism revved up in the same kind of way, right. So you know I've so self admittedly, I probably don't get 10 000 steps in very often. I don't have dogs.
Speaker 2:I try to go on walks but you know it's it's hard, but I bet you I get 7 000 a day right, which is shown to happen so there you go, so there you go, so there you go, but yeah, I found that it's about a solid hour of feet on sidewalk walking, yeah, plus around the house activities.
Speaker 2:So it's like a solid hour of walking plus going to the bathroom, going to the kitchen, blah, blah blah. But just a hack that I have, I'll let you guys know a little hack. I like the hacks Take phone calls standing up. That is a big one. Mm-hmm, because you're just going to start pacing Right and I'll clock 2,000 steps in a 20-minute phone call just standing up pacing.
Speaker 1:I mean, it's also one of those things you know, just like a standing treadmill or a walking treadmill, definitely, you know, if you watch a movie, anything like that, just get on there, yeah, get a little movement in your body for sure. So, okay, do you have another one for us? Yes, and so this is the kind of the odd one and this, this headline got me and it's the real reason. You're not motivated to exercise and I was like whoa, what is the real reason? The real reason now, this again is a little fringe, your science, but it was all studies done on mice and it's been going around and, if you don't know, they use mice very often because their physiology, oddly, is very similar to humans and so that's why they're used before human trials and a lot of the time there are pretty solid parallels and they're basically talking about the gut biome, the bacteria of your gut, and they're basically talking about the gut biome, the bacteria of your gut.
Speaker 1:And so, unlike genetics, which can influence many other aspects of your physiology and your health, the gut biome is completely determined pretty much by lifestyle. So the food you eat, how dirty your hands are, just exposure to bacteria fundamentally, and there's some crazy percentage that 10% of your body weight is your gut biome. It's some crazy high number. I'll have to look it up in a second here. It's an intensely high number. Fundamentally, we will never live without our gut biome. You will die within a day if you were to completely wipe out. It's everywhere, it's on your skin, it's in your intestinal tract.
Speaker 1:So basically what they were saying is that through the vagal nerve there are certain bacterias that basically introduce you know, I'm not going to use all of the jargon here, but basically what they do is it triggers something in the brain that breaks down dopamine and basically stops it from breaking down dopamine.
Speaker 1:And so, fundamentally, the more dopamine you have, the more of like a reward mechanism, almost like a runner's high and more excitement.
Speaker 1:And so if you exercise and basically you get that, and or if your biome is just doing that and you exercise and you get dopamine in your brain, it's going more of a reward and you're going to be more motivated to go and exercise again.
Speaker 1:And so basically they were saying that if you don't have these certain strains of bacteria, at least in the mice, then the dopamine basically gets broken down quicker and you have less of a reward response to exercise in general. And so you're kind of like, well, what's the point? And so I just thought it was really interesting because I think you know, just gut biome health is becoming very, very popular in terms of mental health and physical health, and it's just interesting because there's, just like I said, so many layers to the physiology and it's, you know, people talk about runner's high and people talk about how they feel so good after exercise and that kind of thing and then some people don't, and you know the complexities of that could be very well be part of the fact that Maybe that's why I don't like running, yeah, you know.
Speaker 1:so I just thought it was an interesting. The headline got me and I did think it was an interesting. And they're basically they've been doing the studies on the mice for a very long time and they've actually isolated these two specific bacteria they didn't isolate them.
Speaker 2:They didn't, but yeah, them, but yeah. So that's all. So I just googled it. So, uh, the gut biome can weigh between two and five pounds.
Speaker 1:Two and five pounds, or one to three percent of the body, of body mass. One to three, that's just the gut. What's can you? What's there?
Speaker 2:that's that's it. That's still three percent of that three percent, still a lot.
Speaker 1:Yeah, that's a lot. That's a lot of bacteria, bacteria flora, that's a lot.
Speaker 2:That's a lot of bacteria, bacteria, flora. That's so crazy Cool. So the takeaway here is eat your vegetables, because that is essentially a prebiotic slash probiotic to feed that gut biome. That's exactly right. Got to eat those veggies, people don't understand why yeah. People are like well, why do I have to eat veggies?
Speaker 1:I got another reason to eat veggies, I could just take a vitamin. I don't know if there's all this research now about how colon cancer rates are up like 50% or some crazy number From 20-year-olds to 40-year-olds Jesus. So like 20-year-olds are all of a sudden like popping up with colon cancer, and what the study found was that it's the popularization of like carnivore diet and high meat, low vegetable diets from social media. And what they found is that fiber is the number one factor to signal the regenerative epithelial cells of your, your gut tract. So basically, the, the cells that are lining your gut, are triggered to regenerate and reproduce when fibers introduce to them. And so basically they're finding that because there's this increase in like high meat, no vegetable, carnivore style diets, people aren't getting as much fiber and the cells are just stagnating inside of their yeah they're lining and they're getting cancer the guy who wrote the carnivore diet, did you see this?
Speaker 2:so he wrote this fucking book, like basically branding the carnivore diet, yeah, and then comes out now, two years later and it's like, oh terrible, don't do it, I can't. And like wow, totally backstepping on everything, he said, yeah, um, even, and he was on an interview I forget who it was with but basically he was saying that even while he was writing, because he didn't directly say it, but he goes. You know, he wrote the book, you know, two years ago, when the book was published, and then he was in his interviews talking about how he's changed his mind and he's not on this carnivore diet anymore. Yeah, and the guy was like well, when did ago? I really started like having symptoms and then, like you know the quick matter, like while you're writing the fucking book, like while you're a little dude, unbelievable, so yeah, so listen, and this is where and this is okay, this is where the vegan agenda will take that and they'll run with it.
Speaker 2:Because, aha, protein is important. You must have protein, you must have adequate protein to to maintain muscle tissue and an abundance of proteins to build muscle tissue you have to. Muscle tissue is the fountain of youth. If your your survival rates from cancer, disease or surgery skyrocket, if you have more muscle on you. You have to have muscle. So don't think that you can just, oh, don't think in binary terms. It is when you are eating all this meat with the absence of dietary fiber, soluble fiber, plants, plants that's the problem. So a good, clean, lean cut of something with a big fresh salad every day is perfecto.
Speaker 1:Right Some fresh vegetables.
Speaker 2:But you can't skip the veg't skip the oh. So I read that for every 10 grams of dietary fiber that you bring into your daily diet, right, it increases the likelihood of you aging healthy by 10. Now you got to be consistent. But if you consistently eat, wow yeah the mortality drop off rates by just bringing your fiber intake up to like 30 grams a day is crazy interesting crazy yeah, it's the difference between you living to like 65 versus you living to like fucking 90.
Speaker 1:So crazy the bits that you just need. And it's so interesting because the carnivore they're literally like plants are out to kill you. They have all these anti-nutrients.
Speaker 2:And it's just like oh man so ridiculous.
Speaker 1:You really think we haven't been eating plants this whole time?
Speaker 2:huh Right, because all we've ever done is just had fucking steaks. Yeah, just livers every day, yeah, so yeah, eat your veggies, eat your steps.
Speaker 1:Get Steps in. Get your steps in Five minutes a day. No but yeah, just get out there, Make the decision Obvious shit.
Speaker 2:Obvious. Just do the fucking obvious. Do the shit you already know you need to be doing. Just do the thing you know you need to be doing. Fucking quit trying to search for confirmation bias on your shitty habits.
Speaker 1:Well, it's just so funny because, like every article is trying to bait you in. I mean, I got baited in on a few of them and outside of, like the gut biome one which again is a little fringy, every one of them is just like move your body, eat more bread, turns out. If you eat healthy, you go for a walk every day, you're going to live longer.
Speaker 2:Who would have thunk it? But all right. Well, I think that's good for episode 27. Oh snap, 27 months of this, 27 weeks. We'll see you next week for Coach's Corner. Episode 28 peace out, thank god. That's over, these fucking ungrateful pieces of shit.