GHUTV LIVE! Macro Counting

Hey, hey, Get Healthy U TV squad and anybody else who is watching today. This is fun and exciting. My name is Chris Freytag. I am here with Sam Cameranesi. Hi. Hi. How are ya? I'm great. What day is it--Tuesday? Tuesday, yep. I don't know if you're watching this on a Tuesday. Some of you might be joining us live, which we love. Some of you might be watching this later. This is our monthly Q and A that we do with Get Healthy U TV every month. It's for all of our fabulous members and also for those of you who are nonmembers who might just come upon us and go, "Hey, what's this?" We talk about a different subject, kind of, every month. The reason I say kind of is we always have a theme, but you're allowed to ask any question you want. Anything that's health and fitness is fair game; ask away. We're happy to answer any question. You want to know our nail color, we'll tell you that too. Okay. Kind of matching. We're kind of matching today. I'm just kidding. But anything is fair game. Today with GHU TV, Q and A, we are talking macros. We are. Which is short for macronutrients, which stands for carbs, proteins, and fats. Basically what we know is that you are all very focused and concerned on what you eat, as you should be, because you cannot out-train a bad diet. As much as we love exercise, Yeah, we do like to our inner core, if you don't eat healthy, you cannot move those health markers. Food is super important. So we're going to talk all about that today. Sam, you were looking at, we have some pre-asked questions today. Yes, we do. Yep, we have a ton of 'em. Okay. So we're going to get into the pre-asked questions. You can ask questions on the fly if you would like. Yep. Please go to gethealthyutv.com and click on free videos and then click on Q and A, and you can watch all the past ones if you're really bored. No, but we have a lot of good subjects. Yeah, and actually I had somebody who was like, "I kinda watch 'em as a podcast," and they were like, "Are you ever going to do podcasts?" I'm like, "We gotta ask Chris Friday "about that," Oh my gosh. But you can also just put it in your ears. You don't have to watch it. Yeah, you don't have to watch it. You can listen while you're walking or whatever. Yeah, walking, any of that. Whatever. Yeah. Okay, good. So let's just get into this. We are excited to talk about food today. Oh, by the way, can you tell we're sitting in a kitchen? Yeah. If you're wondering, where are you guys? We are at the Get Healthy U TV studios. We have a couple different views of our studio. We have a kitchen, we have a workout area. So it's kind of fun. Yeah, it's a nice, bright background. It is bright. All right. So should we hop right in? Yeah, let's hop right in. All right. Talking macros. How do I start? "No clue how to calculate--help!" Let's start there. Okay, let's start with the basics. Macronutrients, stand for the carbs, proteins, and fats that you need to stay alive. Water, of course, is a necessary. Our bodies are made of mostly water. We need water on a daily basis, so that's a given. But carbohydrates, I was just going to say carbs, but carbohydrates, proteins, and fats are essential for good health. And here's the problem with a lot of diets that are out there. They eliminate a food group. If they eliminate a food group, like I'm never eating eating carbs again, you are missing out on some major nutrients that your body needs to function properly. So you better be aware of what you're missing, and supplement properly so that your body can function properly. So that's, I got a little off tangent, but my whole point is, you know, a lot of times people say, "Well, should I do this diet or do that diet or do this diet or do that diet?" I'm like, doesn't matter. There's no magic in any diet out there. I don't care if you're keto, paleo, intermittent fasting, which we'll probably get into some of those questions, whether you're following some other, Whole30, whatever you're doing, great, do it if it works for you. But at the end of the day, it really comes down to the quality of the calories that you're eating and the quantity, the number of calories. And it comes down to not eliminating an entire food group so you're missing out on certain micronutrients that you need. Okay, so how do we calculate 'em? Let's get into, so macronutrients, carbs, proteins, and fats. And then the micronutrients are the vitamins and minerals that are in the carbs, proteins, and fats. And so if you are eating a good mix of carbs, proteins, and fats, you don't even have to worry about your micronutrients. You are getting a good mix of selenium and potassium, and the B vitamins and C and D and K and A, and all those good things you need, and all of the minerals that your body needs too to function properly. Magnesium and sodium and potassium and all the stuff you need. But if you eliminate a certain food group, you then better be aware of if you're having any symptoms, like, hey, I might be missing this micronutrient. Yep. I've never heard of anyone counting their micronutrients. It's basically if you're eating a well-rounded diet, you're doing great. Okay, so now people want to know how to calculate their macros. How to calculate, yep. So, okay, at the end of the day, it's still is calories and calories out. Counting your macros is still counting calories, it is. It's just a different way to look at it. I really like it because it helps you do a well-rounded diet. So you're always talking energy in energy out. That's calories in, calories out. That's very watered down. But it still is the essence of weight loss. If you take in too much, you gain weight. If you take in more energy, which is calories, than you expend, you're going to gain weight. If you have a deficit, you can lose weight. If you maintain, you maintain. That'll always be the biological science out there. Don't let anyone ever tell you the calories don't matter. That is wrong. Okay, you need to worry. But the type of calories will affect how your body works, how you look, how you feel, how you eat, your energy levels, how you sleep. Like the type of calories that you're putting in your body matters. So obviously we want to get away from processed food, we want to get away from all chemicals, all that kind of stuff. So you can say, "Okay, "I want to eat 1800 calories for the day." Let's just say you were trying to lose some weight, and you really wanted to stick to 1800 calories. Then you decide your macro mix. Everybody is different. We've talked about this and Sam, you know what, I don't have it memorized as I should, but I have too many numbers in my head. The exact, not like the- and I'll go in and find this. Usually it's somewhere between like 40% to 60% of your diet should be carbohydrate. Yeah. Some people go down to 30% only carbohydrate. Some people, if you're keto, might go down to like 10% carbohydrate, which for me would never work, but that's kind of the range. I tend to go 50% carbohydrate for my day. But that's kind of the range. Then for protein, you're usually somewhere between 22- And I gotta look up these exact percentages. I should have had that in my mind before I started. But at any rate, somewhere between like 20% to 40% protein in your diet and then the same for fat. And you can kind of decide the mix that you think would be good for you. Me personally, I tend to go 50% carbs, 25% protein, 25% fat. Okay, so let's just keep going with this question, right? Okay, yep. So let's say we're going for 1800 calories, and I want 50% of those calories to come from carbohydrates. That means 900 of the calories for my day are going to come from carbohydrates. Now, every- and I've got this all right here, but I want to state it correctly. Every gram of carbohydrate is four calories. So for every gram of carbohydrates I get four calories. So I'm going to take my 900 calories, divide by four, and I'm going to say that I can have 225 grams of carbohydrate that day. That's going to equate to my 900 calories. So now I can plan and go, okay, I have 225 grams of carbs to eat today. How do I want to eat that? Let's say it's a birthday, and I want to have birthday cake that night, and the birthday cake is going to have a hundred grams of carbs, which is a lot, right? If I premeditate, "Okay, that's what I want to eat tonight," then I backend it- Yep. And eat my carbs lighter during the day. Does that make sense? So the beautiful thing about macros is like that old saying of does it fit in your macros? Like if I want a piece of birthday cake, I'll just slow down my carbs on the front of the day so I can have that at the end of the day. That's just, you know, maybe not the greatest example, but to kind of let you know. So if I have 225 grams of carbs per day, I'm trying to eat 1800 calories, this is just an example and I want 50% of 'em to come from carbs. Now I can say to myself, "Okay, an apple is about 25 carbs." "Okay, check, I'm having an apple with my breakfast." I'm having a chicken breast at lunch. Okay, zero carbs because it's a protein source. So I'm good there. Let's just say I'm going to have a sweet potato. Cup of sweet potatoes is approximately 27 grams of carbs. So now I take that 27 plus that 25. Like do you get the point? You're adding it up. You can track it on a piece of paper; you can track it in an app. We're going to talk about that. But then I can say, "Okay, I'm going to get "to this number of carbs for the day." And it allows you to plan meals so that you can enjoy foods that you love, and you aren't just eliminating them. In terms of protein, if I'm sticking to that concept of 1800 calories and I want 25% of them to be protein. Yep. I'm just talking your ear off here Sam. I know. Are you tracking? I'm tracking. Okay. She knows all this already, but if you want a quarter of your calories to come from protein, that's going to be 450 of my calories that day is going to come from protein, divided by four calories per gram of protein. It's the same as carbs. I'm going to come out with 112, approximately 113, grams of protein for the day. Now the rule of thumb is about a half a pound to a- a gram of protein for about a half a pound to a pound of body weight. So that puts me in the right- I'm at 113 grams of protein. So that's kind of right there. It's not, you know, my complete weight in protein, but it's more than a half a gram. Yep. And, you know, a half a gram of protein per pound of body weight is good if you're like not over exercising or you know, you're not a big exerciser, but if you're a big exerciser, you might go up to a full gram. I kind of fall somewhere in the middle. I'm at about 113 grams of protein a day. So that's perfect. It fits right in my macros that I was planning. So now I can say, okay, a chicken breast has 25 grams. A protein powder scoop has 20 grams, an egg has eight grams, or whatever it is. So you can then plan out your meals that way. And then when it comes to fat, the difference in fat is that there are more calories per gram. So in terms of fat, you're getting nine calories per gram. So if I'm doing a quarter of my calories in my 1800 calorie day, for fat, I'm going to take 450 calories, divide that by nine, and I'm going to come down to 50 grams of fat. Now that's not a lot of fat. No. So I might want to change my carbs around a little bit. Maybe I'll go 45% carbs, and give myself a little extra fat, therefore I'll be a little more satiated. I tend to like to eat nuts and seeds and beans, and those have, you know, beans and legumes, they have some fat in them. So I hope this is making sense. You play around with it; there is no magic. There's like, when someone says to you, "Oh my gosh, you have to be keto "or you're never going to lose weight." That is not true. Mmm. That's not true. It's what works for your body and what works for you. Carbs are not evil. Correct. White flour and white sugar are evil. That's what gave carbs- It's like one bad apple spoiled the whole group, right? Absolutely. So you know, you carbs are fruits and vegetables, and can be some healthy grains and other things, so you don't want to totally eliminate 'em. So that's just my take on it. So it's really easy. I know that just took me 10 minutes to describe, but it's really easy to count your macros- Mm-hmm. Once you get used to it. But you have to know how many calories you're trying to eat. I think- Yeah. That's where people get mixed up. They're like, how do I count my macros? I'm like, it all starts with calories, because at the end of the day, it's a different way of calorie counting. It's a smarter way of calorie counting, because you're making sure that you're getting a good mix of nutrients. Absolutely. And I think like when you told people how, you know, what your macro split is, and again, it's different for everyone, but when she says, you know, sometimes it's 50 to 65 of carbs, everyone's like, "Wait, what Chris?" But when she talks about that, like you have to just know the difference between healthy carbs, which she eats a lot of veggies and a lot of fruit. And you eat a lot of- Yes, like, and so that's where a lot of her carbs come from. And again, healthy carbs, sweet potatoes, all that stuff. And same with you, right? Yes, absolutely. Because you're a fruit and vegetable girl too. Love, could eat 'em all day. Right, and now I'm a meat eater. I mean I eat meat- Yep. I don't eat red meat that often, but I'll probably eat it once every two weeks or so. Yeah. I eat poultry, I like seafood, I like all that stuff. Yep. But you know, again, if you're not a meat eater, there are so many ways to get enough protein in your day from plant-based sources. So kind of going off of that, is it a must to actually weigh your foods, to count your macros? Or do you kind of go off the label, like is weighing your food important to do? Well at first it's really tedious, and that's why an app can help you, because an app will calculate it for you. Because like for instance, did you know that there's approximately 27 grams of carbohydrate in a cup of sweet potatoes? No, you didn't know that. You have to look it up, right? So you could sit there and look up all your foods all day by Googling, because I promise you, if you Google how many carbohydrates in a cup of sweet potatoes, it's going to come up. I mean, it's going to be there on the internet. But if you use an app, we use MyFitnessPal, or it's called My Macros- Here it is, hold on. MM+, it's called My Macros Plus, the plus symbol. Both of those apps will track it for you. So I was just in My Macros Plus before we came on, and I had put in 1800 calories for my day, and then I edited my macro split, because I knew I wanted 50, 25, 25. And I put it in there, and then it tells me exactly what I'm looking for. Okay Chris, you have 113 grams of protein, you have 225 grams of carbs and you have 50 grams of fat. So now as I start entering my foods, it starts calculating where I am for the day. Now some people, like I say, like to really plan and go, I'm having birthday cake tonight, so I'm going to backend it so I don't overeat my carbs before I get to the nighttime. And that's fabulous. Or you can just kind of go along the day and see what you got left. You know, if you've overdone it at breakfast or lunch, then your dinner's going to become a little different. So it's just a fun way. Now do you have to weigh everything? No, not if you're using an app because you'll just say I ate a half a cup of grapes, or I ate one medium size apple, or I ate- You know, so you can do that. If you want to weigh your food, you can. And you don't have to become a freak. Like you do not have to be this person who walks around with a food scale in your purse. You know, you don't want to be that person who shows up at a dinner party with your food scale, right? Wa-wa. Like no thank you. Right. You don't have to become a freak about it. But when you are first starting this, if this is important to you, or if you do have 20, 30 pounds to lose and you're like, "Hey, my health is suffering "because I need to lose some weight," or, "my health numbers are off, "my cholesterol's too high, my blood pressure is soaring," you should get this under control, and just weighing your food for a month to figure it out or tracking your food for a month, I'm telling you, it does become secondhand. I did. Like I kind of know that there's 25 carbs in an apple. I just kind of know that. Yep. A medium sized apple. I just kind of know that there's 27 grams, 25 to 27 grams of carbs in a serving of sweet potatoes. So I just kind of know that in my head. How do I know that? From years and years of practice. I wouldn't expect anybody to know that as a trivia question. You know? So it just takes a little practice, but it's totally worth it. It does. And honestly it's like once, like you said, you do it for a month. Like I weighed my food for a little bit, and I, you know, did trackers, and I just don't anymore because you get the hang of it, and it just becomes a part of your lifestyle. So try it out. And it's a lot of learning too. Like, when you, you know, right out of college, I thought I was eating all this healthy stuff. I'm like okay, that, you know, and so you just kind of learn and then you just know what works best for your body and how you feel, too. Well, and I would also say, okay, it's the summertime, so let's just say you're going on a little summer vacation, you're going to someone's cottage or cabin, or you're going away on a beach weekend or something. Okay, just let it go. Like you don't have to count your macros. Enjoy yourself. Nobody gains 10 pounds overnight. Nobody gains 10 pounds overnight. Nobody loses 10 pounds overnight. That doesn't happen. So you go out and you're like, "Oh, I'm having a salad, "it has salad dressing on it and I had this and I had that." Just let it go. Enjoy yourself for two days. Come back and get back in the saddle. That's just being normal. That's that 80-20 rule of okay, I feel- and I always say if 80% of the time, you're following your rules and your habits, and 20% of the time you've kind of got a little wiggle room going on, then you don't stress. Because when I'm away for a weekend and I, you know, have some fun drinks or I, you know, eat some food that I'm sure has a lot of sugar in it or whatever, I'm not worried, because I know on Monday I'll just get back into my normal habits, and it'll all be okay. Right. So I think that's also really important to remember is you don't gain 10 pounds overnight, and you don't lose 10 pounds overnight. Yeah. We actually have a few, you know, members saying like, macro counting kind of like scares me. And they've found that, you know, having the freedom, once you kind of learn it, just, it fits into your lifestyle. So don't let this topic like, you know, scare you. Yeah. If you, you know, have found what works best for you, like great! Do that, because you know, but a lot of people are interested about macro counting. Yeah. So don't let it scare you. And it's actually just smart calorie counting. Yes. That's all macros is. It's smart calorie counting. At the end of the day you're counting calories. You're saying I want to eat 2000 calories, or I want to eat 1800 calories for this weight loss plan or whatever. And then you're not stopping there. You're saying, okay, but now the calories matter. Right. What kind of calories matter. Now I'm talking about the Q--quality. And so now you're saying of those 1800 calories, this percentage, I want carbs, this percentage, I want protein, because I know I want to support my muscles. This percentage, I want fat. Yep. Because it keeps me satiated. You know, so it's just a smarter way to count calories, but at the end of the day, it's just counting calories. Now here's the thing: If you, you know, back when I was in college in the '80s, we, you know, if someone wanted lose weight, they counted calories, and nobody knew anything about macros. So people would be like, "Yeah, I'm trying to lose weight so I'm eating M&Ms, "I'm drinking diet Coke." Okay, are you going to feel good? Is your body going to be supported? Are you going to have the right nutrients in your body that you need? No you're not. I mean, so it's kind of common sense, too, that like macros is just smarter. Now I know that I'm giving my body the nutrients it needs to set myself up for success and feeling good. And you know, if you were in your twenties and you could skate by on fast food and feel okay, by the time you hit your fifties, mm-mm, that will not be the case. You'll start going, oh that stupid fast food burger made me feel like crap. Or I've been skipping my fruits and vegetables, and I feel horrible. I mean you're going to start to notice in the way you actually feel and move. So can you kind of start with how to determine how many calories you want to eat? And obviously that's going to be different for every individual, but you know, can you talk about how you figure out that number? Right, so you've got like your basal metabolic rate or your resting metabolic rate, which means how many calories you need to stay alive if we just sat like this all day or just sat in bed all day. What does your body need to stay alive? Everybody churns through a certain amount of calories to stay alive. It has to do with all of your bodily functions. Blinking, talking- Things are happening on your insides. Even if you're laying in bed, you're probably going to move your arms or do something. I mean, so it's just that basal metabolic rate, and everybody is a little different. It's based on your body composition, how much fat, how much muscle you have. It's based on a little bit of genetics. It's based on inflammation in your body. It's based on so many things. So how do you figure that out? There's calculators online. Are they perfect? No. Could they be off by a hundred calories or so? They could be. So you can kind of figure out that resting rate. You can go to a doctor or you can go, like a lot of wellness centers will take your basal metabolic rate. Yep. But the problem is you have to get to that place. So by the time you get there, and you're trying to get your resting heart rate, and then figure out, you know- Yeah. Where your heart rate is all day. I mean sometimes your heart rate's already elevated, so it is a little tricky. There are different ways to figure it out. But typically you're going to have to go to some sort of a doctor to get a really scientific rate of what your metabolism is. Me personally, I'd say just use a calculator online, because it is going to give you a fairly decent range. Most people are somewhere, I mean, some people have as low as like 800-900 calories that they're body uses. A lot of people are up to like 1500 calories that their body needs. It depends on who you are. But this is one little plug for muscle, my friends. Muscle burns more calories at a resting heart rate than body fat does. So if you have more muscle on your body, you will have a higher metabolic rate. Now you're not going to have like double the metabolic rate, but listen, it's so fine tuned, If you are burning like an extra 20 calories per pound of muscle than you are body fat, and you've got an extra 10 pounds of muscle, I mean those little fluctuations of a couple hundred calories every day of the year do make a difference, over time. Remember I said don't worry about the one weekend, but it really does make a difference. So, okay, what was I just saying? Um, I lost, sorry. We're losing connection so I don't- Oh. We're losing connection for the- Trying to get all the questions, She's losing her internet connection. I know! So I was talking about basal metabolic rate. Basal, yeah. Okay, so you want to find that. So let's just say yours is about 1200 calories for the day. Then how much are you going to move? Those are your active calories. And so that's kind of where the watch comes in. Like the watch can be super amazing, but at the same time the watch can be irritating because people are like, "What do I go with? "Total calories, active calories?" You know, don't be so black and white, just have a little gray area. But if you look at the active calories, those are the calories it took to do the activity that you said you were going to do. So if you were going to go running, and you turned it on and then you turned it off, those active calories were what you burned in the middle of running--the activity, that's what the activity took. The total calories takes into account what your metabolic calories would've done too. So if you went running and you burned 500 calories, but it says total calories, so it's like 650 or 750, that's because the watch is saying, well you would've also burned a couple hundred metabolic calories at the same time. So use your active calories. So I kind of figure like if my metabolic rate is about 1300 or so, 1500, and I am exercising about 500 to 800 off, I tend to figure like my maintenance plan is pretty good at 2000 calories. For me personally, that's me personally. That's not you. That's, you know, some people will say, "Oh my gosh, "if I eat 2000 calories I'm going to gain weight." Some people say, "2000 calories? "I eat 2,500." Yep. Because maybe you're training for something, and you're burning a lot more calories. It just depends. Mm-hmm. All right. Are you back on? I'm back on. Yep, we got questions. Okay. "What do you think of FatSecret? "I tracked for three weeks, and it was interesting. "I could look at my meals and see why I felt well "and other days not so well." Because she didn't eat enough. I guess I've never heard of FatSecret. What is the Fat Secret? I'm looking it up. I've never heard of it. You guys, there are a million programs out there, and by the way, if one of them worked, Calorie Counter. There'd only be one. Everyone would follow the one. So there's a million ways to track. So this is a calorie counter and diet tracker for weight loss. I've never seen it before. So does it work? I don't know. I would hope that it's an accurate tracker. You know, I just told you about MyFitnessPal, which seems to be really universally used, or My Macros+, plus symbol. So I don't know about that. I honestly don't know about that app. Yeah, yeah, it looks like it's just another app. So I mean again, hopefully it has accurate information on there, but okay. So, oh boy, just messing everything up here. "If you are in a well-balanced, whole food, "plant-based diet, no processed sugars, refined sugars, "is it necessary or beneficial to track your macros?" And you're eating a good mix? Yeah, a well-balanced, whole foods, plant-based diet is what- Well it might be interesting for you to track if you wanted to figure out your split. Yeah. Because even though you're eating a- when you say well-balanced, whole, wholesome, you know the thing is, I don't know. Like are you eating a ton of grains? Are you eating a ton of fruits and veggies? I don't know. I have seen vegans who gain weight because they go vegan, and then they just start loading up on pasta and rice and you know, grains and breads and you know, things like that, and then all of a sudden they're gaining weight and actually a lot of those type of products, grains and breads, hold water, so you gain water weight kind of quickly too. So it's hard to know. But if you are doing a nice mix of healthy grains, organic grains, and then fruits and veggies, and then herbs and spices and some of the other things you need, healthy fats, then I'd say no, you don't really need to track your macros. I mean it's entirely up to you. Now if you are trying to build muscle, for those of you who say like, "I'm, you know, "a female and I'm maybe even perimenopausal or menopausal," so it's harder to build muscle, "and I'm really working hard on my muscles, "but they're so sore and I'm not seeing definition." You do kind of want to track your protein at that point to make sure you're getting at least half a gram to a gram of protein per pound of body weight in. Because if you're lifting and you're lifting but you eat no protein, you're doing yourself a disservice, because protein is the food that muscle eats to repair itself. Protein is made of amino acids, and amino acids feed muscles. So that would be really important. Very interesting question here, "What if you are a breastfeeding mama "trying to lose pregnancy weight? "How do you adjust so that your milk doesn't decline "or it does it make a difference at all?" Well it's individual to the mom. I mean my experience with breastfeeding was like you don't have to, I mean I've heard some people say, like, "You need to eat an extra 500 calories a day "so that you can feed that baby." Personally for me that did not work. I did not need an extra 500 calories. My body was churning through calories, yes. But I was producing just fine, and of course, I was eating a well-rounded diet, so I felt like I was giving the baby the nutrients it needs. I think what happens to a lot of moms is they're told they need to eat a ton more extra calories, and that's not necessarily the case, but you do want a nice, well-rounded diet, especially when you're breastfeeding. What was the other part of that question? "How do you adjust so that your milk doesn't decline "or does it make a difference at all?" Yeah and I feel like the whole thing with milk declining is how often you're feeding the baby too. Like you need to continually be using that milk supply. So if you are also doing bottles, make sure you're pumping, because if you go from feeding 6 or 10 times a day to feeding 2 times a day, your milk supply will start to wane. To me it's more about the number of feedings, but just eat a very good, well-rounded diet of healthy foods. You just don't have to calorie load like they tell you. So if you are saying, say like on Monday, you do a little bit more strength training, and then say on Tuesday you do more cardio, do you change that split depending on the type of exercise that you're doing? Or can it kind of say stay pretty constant? I keep it the same. I think it stays kind of constant because I'm also just, you know, kind of keeping that nice split of 50, 25, 25. So that works for me. But on days that I'm lifting, I do make sure that I'm getting that protein in my body within two hours of lifting. So they call it the window of opportunity. After you have lifted weights, you want to feed those muscles. They're most receptive to protein within two hours after. If you could eat right away, like let's say you lift, and then you eat breakfast, awesome. If you could eat within 45 minutes that would be amazing. But for some people they work out, and then they've got to commute on the subway home or something. Or they have to go to the grocery store and pick up dinner, or whatever it is. And as long as you get that meal in within two hours, you're doing those muscles a service. So you don't need to change your macro split. But I'd be paying a little more attention to protein timing. Yeah, absolutely. Yeah. Talking about protein, "How do you get more protein in "without protein powder or bars?" This is super hard for this individual. She loves lean meat. So like chicken, turkey, fish is all in her diet, but she can never get her protein high enough. So they're also a- I'm with you, on the nut-free household with allergies, so yeah. You're allergic to nuts. Chris will automatically say nuts, and it's not always an option for everyone, so- Well I do love nuts- She does. But at the same time nuts are full of fat and calories. So you do have to be careful. True. You can't eat a cup of almonds every day and expect to lose weight. You have to be careful. So, okay, so for me, like for breakfast, what do you like for breakfast? Make sure, again, this is where macros comes into play. Make sure you're planning protein at every meal so that you can get to that number. Like if you don't eat any protein at breakfast, now you're trying to back load it and it's going to be a lot of protein. You want to get about 20 to 40 grams of protein in each meal if you're trying to get to that 120, 100 to 120 grams per day. So at breakfast, would you eat eggs? If you had a couple eggs, would you eat any breakfast meats or sausages or anything like that? I mean I use protein powder in the morning because to me, that's how I get that protein in in the morning. I'm not a- I like eggs but I'm not a big egg eater for breakfast, and I don't typically like take the time to make a sausage or something like that. So for me that's my protein source. You need to find that protein source in the morning. You don't do nut butters. So what else would you say for breakfast? Do you have any proteins? You use powder. I do use powder. You know, and if I have extra time like I will do, you know, a turkey sausage or something like that. Something like that. But again, yeah, I don't do a ton of eggs either, so. I like eggs. I do too. But they're also not quite a- You'd need a couple of eggs to get to that- Correct. 20 grams of protein. So oatmeal has a little bit of protein but not a lot. So you'd have to add something to it. Mm-hmm. So breakfast might be a little trickier. Yep. But would you eat, some people eat like beans and legumes, like people- Some do Eat stuff like that for breakfast, I mean a bean burrito or something. I've seen that. Yep. I mean I'm not opposed to dinner for breakfast. So whatever it takes. And then I usually get like a chicken breast or tuna or leftover turkey or leftover dinner. Yep. You know, at lunch. So I'm getting that protein fix. And then at dinner I'm typically including some sort of animal product. I eat animal products, but if you don't eat animal products, quinoa is the best grain ever, because quinoa is the only grain that mimics an animal protein. What do I mean by that? This is a lot of information. Can I take a drink? No, you can't. Keep talking. Okay, so there are 20 amino acids that make up protein. Nine are essential amino acids, and those are the amino acids that your body doesn't make. So you need to take them in in food every single day. 11 of amino acids your body can make in some form. So those nine essential amino acids, they need to come in through food. Now the beautiful thing about animal products is animal products have all nine amino acids. So they are what we call a complete protein, and they make it really easy for those of us who are lifting and so forth to get those amino acids in. But if you are a plant-based person, it is no problem. You just have to get a nice variety of plants, and you don't have to freak out, you don't have to worry about how you're combining them. Just get a really nice combination of grains and fruits and veggies. Quinoa, though, is the one grain that has all nine essential amino acids in it. It mimics an animal protein. So quinoa is a beautiful grain for vegans and vegetarians, and you can even make like an oatmeal out of quinoa for breakfast. Like you can stick some almond milk in there, heat it up, put some blueberries and cinnamon on there, and it is like delicious. So that is an option for you. Quinoa is a great grain for you like that, if you're not an animal product person. But just get a really good mix of plants and vegetables to get all those different amino acids in. And I know this particular woman said no protein powders or bars, but there are some really great protein powders out there that you could mix in with something too. Mix it into your yogurt, mix it into your oatmeal. By the way, yogurt, you know dairy is a good source. I just say yogurt, yeah. Greek yogurt. I looked on the outside of my Greek yogurt has 20 grams of protein in it. I eat that Fage yogurt. Wow, so it's a good source too if you eat dairy. Yeah. And then like actually when you said oatmeal, chia seeds, doesn't have a lot, it's about 4.7 grams of protein. But if you add it in with oatmeal or overnight oats, kind of some of that stuff, tossing it in there. Yeah, that's the thing about being a vegetarian is you gotta kind of mix- Yes, And get some stuff in there to get to the grand total. Whereas if you're eating an animal product, it's just like, it's all right there. But chia seeds are amazing. And chia seeds also have omega-3s in them. They do. They have the ALA. The fish has the EPA and the DHA, but the ALA comes from walnuts, chia seeds, flaxseed, that kind of stuff. Woo! I'm surprised that my brain remembers this. I know, it's just I am so menopausal. It's shocking to me that I, That I know this. Oh, give yourself more credit. Okay, can you just really quickly go over what the 50% is, the 25 and 25. What carb, which are which. Okay. And again you guys, that is not, there's no magic in 50, 25, 25. Correct And Sam, I don't know why- Hold up. I can't find the percentages. Do you have the percentages? This one? Yeah. So 45% to 65% carbohydrate is kind of normal. 10% to 35% protein, depending on your activity level, and 25% to 35% fat. So you decide that mix that works for your body. I really love carbs. So for me to go below 50% is just, it makes me sad, and there's no reason to be sad. Because I like fruits and veggies. Yeah. So okay, back to, so if you were going with 1800 calories for the day, okay so it always starts with the calories, and I want 50% of those calories to come from carbs. That's 900 of my daily calories are coming from carbs. And for each gram of, I always say it backwards, I know this, but I always say it flippin' backwards. For each gram of carbohydrate it's four calories. There we go. So I take 900 calories, divide by four, and that gives me 225 grams of carbohydrate to play with for the day. So if I want to plan my whole day out, I can say I'm having an apple here and some blueberries, and I'm going to throw in some oatmeal, and then I'm going to have you know, some sweet potato and broccoli at lunch, then I'm going to have this at dinner, and I'm saving a little room for dessert at the end. Which is why people love macros, because it's like, hey, when someone says you're not allowed to eat ice cream, I have a T-shirt that says ice cream fits in my macros, because I love ice cream so much. When people say, "I can't believe you eat ice cream." I'm like why? If it fits in my macros, it's good. So if you have like something special coming up where you're like, "Ooh, I know I want to eat this," back into your day. Like figure out your whole day. If you just want to go along your day and see how it tracks and what you got left at night, do that. And again, you don't have to live your life like this for the rest of your life, but if you have health issues, if your health numbers are messed up, if you need to lose weight, this is a really good way to take hold of your health. Can you talk about the brand of yogurt that is your favorite? I like Fage. It's spelled F-a-g-e. I like it because it's super thick. I like my protein shakes thick. Like some people hate it. My husband's like, "Yuck, that's too thick." Whenever I make a protein shake, I have to make half of it runny, because he likes it runny. Oh I, yep, spoon it out. I like it scoopy scoopy scoopy. So like everybody's different. But Fage is very thick. I buy the plain yogurt, just the plain, so it doesn't have added sugar. Now when you look on yogurt, it's going to say, this is a really good subject, seven grams of sugar, five grams of sugar. Okay, that's naturally occurring sugars. I don't even care about naturally occurring sugar. Naturally occurring sugar is completely different than added sugar. The FDA was changing the Labeling Act back, I am not kidding, it was literally back in like 2018, it had said, "Yep, we're changing the Labeling Act, "and everything's going to say added sugars on it." And then of course you know something happens at the government level and they're like oh this doesn't matter anymore. Let's not worry about this. Let's worry about this problem we've got over here. So they did not make it a rule. Now many companies did decide, for the benefit of the consumer, we're going to label added sugars for you, and that's what you want to look for. So when you see seven grams of sugar on plain yogurt, there's no added sugar in there. That is naturally occurring sugar from the dairy. Naturally occurring sugars are typically bound with fiber, mostly in fruits and vegetables, and some dairy. And so not so much the dairy side, but they're used differently in your body. They were meant to go in your body, they're natural. Combined with the fiber, they're going to be used at a slower rate, and they're not going to spike insulin in the same way. So look for added sugars. So I get my Fage yogurt. What I do is I put a little packet, I've lately been using monk fruit. Have you, you've heard of monk fruit. Yeah, you told me about it. I still, I don't know where to find it. Yeah. You can find it at any grocery store. It's become widely used. It's in packets just like stevia. Stevia. And you can also buy it bulk if you're going to- I actually started baking with it. It really works well for baking. But it's a type of fruit. Now, yes it is a little processed because to get it down to a white crystal, it took some processing. But again, there's that 80-20 rule. I mean, I don't use Splenda, I don't use Equal, because those are 100% chemical formations that give me headaches. So for me, no go. But I'll put a packet of monk fruit in there. Or you could drizzle all natural raw honey on there or something, just a tiny little bit. And then you could add blueberries, walnuts. That's my favorite, blueberry and walnut. That's why I said that. But I'll sometimes do pumpkin seeds. The other day I put pineapple in it. Oh my gosh, it was so good. Yum, yum, yum. Yum. So that's my favorite. But there are other Greek yogurts that are not as thick. Yeah. Just look for the sugar, make sure you're not getting like fruit flavored Greek yogurt. Like those Chobani fruit flavors? Yeah. They're loaded with sugar. They're like a candy. Somebody is asking what percentage of fat of Fage yogurt do you buy? So, okay, when you're talking macros, I really love nuts and seeds, and I eat a lot of nuts and seeds and olive oil. So I tend to buy the 0% as of late because I'm like, I'm eating a lot of other fats. But if like for instance, we were at our cabin, and we had the 2% fat, I'm like no problem, because it's healthy fat. Yeah. You know, it's fine. But I do tend to buy the zero only because I am choosing, again, this is why macros are so awesome. In my head I already know, okay, I'm eating all these fats over here, so I'm just going to hold back on the fat in the dairy. Awesome. "Can you talk about how to adjust your macros when transitioning into a bulk or cut phase?" Okay, well you have to- I mean it depends on what you're doing. If you're cutting because you're like doing a competition or something? Competition I think. Yeah, if you're doing competition, then there's probably some sort of a diet that you should be following, working, hopefully maybe, you're working with a trainer that specializes in that and shows you the cuts because there's certain cuts that you make. Yeah. Like at the end you are pretty much down to very little sodium, very little carbohydrate. Like it's an art. So the cut phase I can't really speak to. And then a bulking phase, like if you're trying to bulk up, I'll just think about like my kids when they were younger, my youngest, who played competitive hockey, he needed to bulk up, and so I would just load him up with healthy fats. Yeah. I would put in his protein shakes, the highest content vanilla ice cream I could find, which was Haagen Dazs, which is just literally eggs, butter or cream; it's eggs, cream and sugar I think. Yes it was added sugar, but he was burning off so many calories that the added sugar for him was not a bad for form of fuel. So I was giving him high fat, that I was putting this Udi's oil in his shakes, which is a oil. It's like all healthy oils that are high fat content and high omegas. And I was putting in, you know, this and this and this, and just loading that shake up with calories so that he was taking in enough calories. So if you're trying to bulk up a kid or something like that, you know, that works. You just have to find a way to get higher calories in, hence more fat is probably the easiest way to do that. Awesome. What are your thoughts on carb cycling? You can do it if you want. I mean there's no magic. See- Yeah. People think there's magic. They're like, "Oh my god, I read about this online. "So when you cycle your carbs you lose 10 pounds a month." It's like, well you can lose 10 pounds different ways. Like that's not the only way. If you want to carb cycle, go for it. I am unhappy when I am super restrictive. If being super restrictive makes you unhappy, how long are you going to stay with it? That's my question to people. Like, is this a lifestyle for you, or is this a short term thing? If it's short term, I don't know, do you really want to do it? I mean that's the thing. Like intermittent fasting, same kind of a thing. Okay, so can you live that way for your whole life? Like is that going to be realistic for you? If it is, you know, some people like maybe you have a job where you work the third shift and you, you know, don't want to eat till noon because you sleep and then blah blah blah. Maybe that is a good plan for you. Me, I just like breakfast, and so if I have to tell myself every day that I can't eat till noon, I'll seriously lose my mind. Plus I exercise in the morning. So I don't think that's get that protein in the window. Gotcha, yeah. So you have to decide. Carb cycling works for some people, but at the end of the day, all of these different little plans, intermittent fasting, carb cycling, keto, blah, they're all calorie restrictors. Yeah. That's what they are. I mean, back when I was younger, and my mom, like I remember in my mom's era, there was this rule, don't eat after 7:00 PM. That was like a rule that was like. My mom like tells me that still. Yeah that was like a rule back in the '60s and '70s and '80s. People would say, "Oh don't eat after 7:00 PM "or you gain weight. "You gain weight from those calories." No, a calorie at 8:00 PM is the same calorie at 8:00 AM. It was just a cute, smart tactic to get your clients not to eat at night, because night is the time when people tend to kind of Over- Lose it, right? Because you're vulnerable, you've come home from a day of work or kids, and you're just tired and you eat. So I mean, it's smart. I mean like if you're trying to calorie restrict, but it's not magic. I like literally remember when I heard you say, like a calorie at 8:00 PM and I was like, "Ah, thank goodness," like because sometimes I don't get home until 8:00 and I'm like, I haven't eaten dinner. So my mom was the same way, 7:00 PM, we can't eat after. And I'm like, well that means I haven't had dinner. And now I'm like, I don't care. If I get home at nine o'clock, I'm going to eat dinner. Because- It's all about lifestyle. Exactly. It's all about lifestyle. So let's see here. Okay, "I need a recommendation for a good protein powder. "Started using BiPro in smoothies "and completed the one pound bag without any issue." Hmm. She started having confirmed stomach issues from the powder after starting her second bag. Not quite sure why. Hmm. So any other recommendations? Okay, well quick question would be what flavor were you doing? Were you doing vanilla or chocolate, which have some flavors in them? I would go with the unflavored. The unflavored is unadulterated whey protein. Like if you taste it tastes like nothing. And it is as clean as clean gets when it comes to a whey protein. So, but if your stomach can't tolerate whey protein, go for some sort of a plant-based protein. I really, there's a lot of pea proteins out there. Yep. Organifi, which we love Organifi, is like a combination of pea and sunflower and pumpkin seed and a bunch of different things. Pumpkin seed protein powder is so creamy and smooth. I told Sam about it. Yeah. This was about 10 years ago. Somebody came up to me after a group fitness class, and she gave me a Christmas gift, and she gave me a thing of pumpkin seed protein. And she had brought it home like from Seattle or something. She's like, "You're going to love this." And I literally fell in love, like it is dessert. It's so creamy. I can't wait to try it. Maybe you'd do better with that. That of course is going to have more fat, but they kind of defat it. It doesn't have as much fat as like eating, you know, a cup of pumpkin seeds. But anyway, that's just a thought for you. Yeah, Organifi is like definitely, now that I've tried that one- Have you been doing that one? I love it. And another brand that I like to use- So my siblings play hockey as well. Thorne is a really good brand. Thorne is a good brand. And we say that because it's sport certified and stuff like that, so there's minimal ingredients, but Now for those of you listening, we do have a coupon code for for BiPro. So if you want to get 20% off your BiPro, we have a coupon code for you. And then Organifi, if you want, we have a a 15% off coupon code all the time. But strangely today and tomorrow our coupon code gives you 20% off. I'm drinking the Reds right now. So if you want any of those coupon codes, message us and we'll give those to you. Hey, by the way, we have a download on Get Healthy U TV that is also kind of a fun download, being the topic that we're talking about, And I'm looking at my red juice here, that is about the 10 foods that help to blast belly fat. And if you can guess, small hint here, fruits and vegetables, fruits and vegetables are a part of it, but it's kind of a fun download. If you're interested in downloading that, you absolutely can. We've got a banner on the screen and a link. Absolutely. Let's see, "Why is keto popular? "The saturated fat would actually scare me." Yeah, because things go in phases, and ketosis works. When you go into ketosis, it works for a while. Here's the thing is that most people are like, it's like a whole science, it's biological, like when you deprive your body of carbs. And so carbs hold water. So like if you take a piece of bread and you put it down on a big pile of water on it, like let's say our counter has water on it, you can literally use it like a rag and get all the water up. It just soaks it up. So when you take all those carbs out of your diet, like a lot of the water dissipates, and you lose a ton of water weight quick and you're like, "Ooh man, I love this. "I feel so light." The problem is when you go back to adding the carbs in, for most people it's like they gain the weight back and then some. But ketosis is a state of being. When you've taken all the carbs out, you're high in protein and fat, and it, you know, look it up, and it works for a short term. The problem is, I always keep going back to, here's the deal, like I'm 55, I'm choking. Careful. Hold on. I'm all about lifestyle. So I'm not at this point in my life, like yeah, when I was 30 I was willing to be like, okay, I'll try this or try that. Now, I'm like, no, I'm not really willing to compromise my lifestyle. Like, I like making meals that are enjoyable. I like to drink red wine. I like to have dessert if I'm celebrating something special. So I like just that, you know, moderate, like I know what I'm doing. I'm really organized about my food in my head because I understand it, but I'm not like the, you know, food police where I'm like, "Nope, nope, you can't have that." Like, I enjoy my life. So you have to decide what matters to you, and can you sustain it? If you are so ornery because it's such a restrictive program, you're at some point going to stop. That's what I tell people. But if you have found a lifestyle that's enjoyable, like I love fruits and vegetables, and so, and my husband, he'll eat whatever I cook. I mean he's like, "I like that; I'll eat that." Now when we go out on the weekend, is he going to order something that's creamy or whatever? For sure. But you know, the thing is we come back to that 80-20, you know, rule during the week. So I think that's just what matters, right? Yep. But you know, keto is popular. Keto, so that high fat diet isn't that, that's the Dr. Atkins diet from the '90s. Yeah. All right. Yeah, which he said just eat all fat, and don't eat any fruits and vegetables. So people were eating plates of bacon and plates of sausage. I'm like, what's wrong with this picture? No strawberries, but eat as much bacon as you can. Something seems wrong with that diet. I would struggle with that. And, you know, to this girl's point, whoever asked that question- Yeah. I don't feel good when I eat that much- No. Saturated fat. It's just not good for me. So everything is individualized. You have to decide what works for you. Yep. A lot of people are asking for the coupon codes. I put them in the comments. So make sure that you go in and again, if you can't find them, come back to it later. Always message us for the BiPro code and the Organifi. And the BiPro code is always 20% off. It's a Good Healthy U TV code. We've got it for you. Yep. And the Organifi is only 20% off today and tomorrow, but other than that it's always 15% off. And today and tomorrow being today is July 20th. If you're watching this later- Oh yeah, that's right. July 21st, tomorrow, so- And then it's 15, but it's still 15% off, Normally. Correct, yeah. And Chris, what other, I guess what other products do you use off of Organifi? Well I'm drinking the Reds right now. I use this either as my pre-workout or an energy drink. See if I work out at 5:30 in the morning, I can't down like a huge thing of liquid, or I'll wet my pants during the workout. So then I use it after the workout. If I'm working out a little later in the day, I'll drink it first. But I just use this as my energy. This is my Diet Coke, if you will. You know what I mean? Like this is my go-to energy drink, full of reds and good stuff. I use the Greens because it's got ashwaganda in it, as well as like sea vegetables. So spirulina and stuff that I wouldn't normally eat. And I throw that in my protein shake with my BiPro and my blueberries and my chia seeds. Like I love that. I do the Gold every single night. I've been doing the gold. I started with the gold. You did, yep. The gold was my first product. A friend of mine, shout out to my friend Holly, got me going on it, and it tastes like chai tea. So if you don't like chai tea, you're not going to like it. It's filled with reishi mushroom, tigertail mushroom, I know you're freaking out. Don't. Don't freak out. It doesn't taste like mushroom. Turmeric, cinnamon. It tastes like a yummy chai tea. There's no sugar. It's relaxing. And I swear to God, knock on wood, I have not had a full-fledged cold. Yeah. In three years. Yep. Which, okay, now watch this winter, I'm going to get sick. We can't afford for you to get sick. It's been, you know, nothing is full proof. But that's been good for me. And then those are really the three products I use on the regular. Yeah. And then you use the protein powder because you're plant-based. Yep. Well I, not fully, but try to be. Yeah, well you don't do whey protein. Whey protein, correct, yeah. And I sometimes use the Harmony, which is like a chocolate flavored one, which is good for hormonal support, so. That's awesome. Have you tried the Fairlife protein shakes before? Not the protein shakes. I know Fairlife is a milk. Milk, yeah. That was started by a small farm in like, literally like in Indiana or Michigan or something. And then they sold out to Pepsi or something. Oh really? It's owned by a big company now, and what they've done is they've like filtered out the lactose, I think, or something, and it's like higher in protein. I don't know, I guess that's good. I don't really drink regular milk anyways. I drink nut milk, which you can't have. Rice milk. Rice milk. Oat milk. Oat milk, yeah. Yep. But pre-made protein shakes, I just don't drink any of those. And I know there's like all these, like what are those things called? Oh my gosh, you see 'em on the shelves. Come on. Premiere or SlimFast or like those kinds of things. But just take a look at the ingredient label. I'll look at 'em and I'll think, "Oh my gosh." People are saying they're using this, and I'll look at the ingredient label. I'm like, "No I can't." I just can't. So I don't know, if they have a pre-made shake, I don't know about it. Yeah, you really don't. Well do you? No. No. Let's see, okay, "I think I have a rotator cuff injury. "Any advice on how to rehab?" She's not seen an MD or a PT yet. This last week she's been skipping weights, and using body weight only. Okay, so if it's something that like hurts you for like three to six months, go to a doctor. Yep. But if it's something where you could have injured your rotator cuff, which I had a couple of those where I'm like, I think something's wrong with my rotator cuff. I, first of all, I sleep on my shoulders, and sleeping on your shoulder with- So my brother is actually an orthopedic surgeon, and he told me that this motion across the shoulder is like the hardest thing on your rotator cuff if you've got issues. Really? Mm-hmm. I did not know that. So if you're sleeping on your shoulder for six to eight hours a night like that, it's just exacerbating the problem. So do not sleep on your shoulders. You might have to put a pillow dam all the way around your whole body, so you can sit there, but no sleeping on your shoulder. No pulling your shoulder all the way across, like doing exercises like this, like reverse tabletop- Yep. Where we can stretch our shoulder, and then it's going to be rest. Like there's nothing you can do. There's some rehab with- And you could Google this because there's so much good stuff on Google and on Instagram for rehabbing shoulders. But you can take like a light resistance band, a flat band- Yep. And you can do like some of these movements, which are going to just help you strengthen, you know, while you're reducing inflammation. And you have to be careful, but typically rest is going to be your savior for any of these little injuries unless it persists for three to six months, and then go to a doctor. Absolutely. Kind of going back to the macro counting, being 62, when she's counting macros, how do you know, like is that different from when you're 40? Does that kind of change as you age? Metabolism changes as you age, based on your sedentary level and your body mass makeup. So what is typical, the typical is that when we get older, we get more sedentary, and if we're not lifting weights and not working out, we're losing muscle. Your body, based on aging, loses about a half a pound to a pound of muscle a year if you are not actively replacing it. So I'll say that again. You lose about a half a pound to a pound of muscle a year if, here's the if, you are not actively replacing it. So if you are actively replacing it, yay you, yay you, you are doing yourself such a service. But if you are somebody who says I haven't worked out in 10 years, and that muscle's just been deteriorating, your metabolism is going down also. Because earlier I said muscle burns more calories at a resting heart rate than body fat does. So you want to change that lean body mass to fat tissue in your body. So I don't know, you know when you say you're 61, I don't know if you've been working out crazy and heavy for a long time. If you haven't worked out in 20 years, I don't know. So if you've done nothing, you know, in terms of exercise and you've become more sedentary, then yes, your metabolism has slowed down probably since you were 40. But if you have been lifting weights and you're still working out, and you're eating healthy, your metabolism could stay revved up and fired up. Now hormonal changes are a nightmare. We all know that. And when your hormones are fluctuating during that perimenopause, you go through all those symptoms, and it's really hard. And so I don't discount; it is really hard. Been there, done that. It is really hard. I don't know anyone who says it was super easy. I've never talked to a woman who goes, "That was so simple." It's really hard. But what's going to make the difference is eating healthy and moving your body. That is going to help you. Baseline those hormonal changes. Keep your insulin from working on overdrive, you know, and then when your progesterone and your estrogen are diving down, it's going to help you like just even out. And so it's really important what you are doing too with your body, and your food. We have a really great question from a member. Get Healthy U TV member. She is 60 years old and a Premium member. Can you recommend an exercise program that maybe she should start with, use? Well it depends. Like you're 60, like you and I have a couple friends in our 60s that we work out with on a daily basis. And I gotta tell you, they're strong, and they can do a lot of stuff. Yeah. And they jump around, so you know, but I don't know your body. Like do you have injuries? Like I run into a lot of 60-year-olds who are like, "Listen, I played competitive volleyball, "and I can't bend this knee very well." Yeah. Or I can't do this or I can't do that. I mean, so you work with your body. But typically at your age, at 60, low impact is the key. And low impact does not mean low intensity. Low impact means no jumping. But you can still be extremely intense. We've been kind of focusing on that on Get Healthy U TV. We have an program or we have a bunch of workouts called LIFT, low impact functional training. We have like low impact. What else? We have a bunch of low impact workouts. We have a bunch of low impact- So you can go into the premium workouts and sort by type and then sort by low impact. Yep. And you'll find all of the low impact workouts that can be very beneficial and great for strength training. Some of them involve dumbbells, some of them are body weight, cardio, but they're low impact. We do have, I think we have a low impact HIIT that Leah did one time. We have a new low impact Burn that's coming from you. Coming from me, yeah. We've already filmed it. It's going to be coming out. We have a bunch of low impact, and maybe that's a reason for you to upgrade to Gold because there's tons of- a lot more Low impact on Gold. JC just did on Friday. Didn't he do low? No, no, no. No that's- Friday was a yoga tuneup. Yeah. But we have a low impact something coming with JC. It's coming up It's a No Jumping Strength. No Jumping Strength coming from JC. That's going to be an amazing one. Yes. So. And just also something that we as trainers have really been focusing on too with all of our workouts is that we always have a member in the back, you know the, another- Trainer, Not a member, another trainer, that is staying low impact and giving you a bunch of different options. So try out any workout that if you're really interested and you're like, I don't know, there's going to be a trainer in there that is keeping everything low impact. Just follow along with them and know that no shame in the modify game. Yeah, hello. And if you like for instance, let's say you do a kickboxing workout, and we kind of bounce on our toes a little bit in kickboxing, but I gotta tell you, I teach live kickboxing classes, and if there are 50 people in the room with me, 25 of them are not bouncing. Yep. They're keeping it low impact, and that's why they love kickboxing because it can be low impact. So you also have to have the confidence to own it. Like do any of the Get Healthy U TV workouts, but if someone's doing jump squats, you do squats, you modify. You can still be intense in your range of motion, but just don't add that impact to the joints if your body doesn't like it. We have somebody who just had a partial- Oh wait, one quick thing. Yes. She did say "Can you suggest a workout program for me?" Yeah. Go to the calendars. Calendars. Go to the calendars. We have low impact calendars. We have calendars that will meet your needs. So check that out too. And ask in the Facebook group. You Facebook members are seriously, you're like freaking amazing. Yeah. They help each other out. Yeah. So much. You guys are a wealth of info. So I love that. I like look forward to every day going- I know, I like to see what you guys are saying you're doing. Okay, I'm sorry, go with your- No, that's okay. Last question, maybe, huh? Yeah, maybe. We have somebody who had a partial hysterectomy last month. Her physician has cleared her for walking as she's still healing. She's really itching to get back to heavy weights and running. She knows that she probably won't be able to lift until September, but she's worried about getting back to running, so she should she wait another month or two to get back to strength training and running? What else can she do besides walking in the meantime that is safe for her? Power walk, kickboxing, I would think biking, being very low impact would probably be okay. Rowing, swimming, I hate swimming, so like that would not be on my list, but I'm just throwing it out there. Dancing. I would say the longer you wait and listen to your doctor, probably the better off you are. Yes. It's kind of like when you have something that's a bone that's broken and then they're like, well it's partially healed, and then you go running and it cracks. Yep. I mean you just do not, and it's like postpartum after you've had a baby, and they tell you kind of wait six weeks till you start doing anything totally crazy. There's a reason for it, because your body is healing. A hysterectomy or partial hysterectomy is kind of a big deal. Mm-hmm. And there's a lot, you know, they took out your uterus, most likely? I don't know, partial. But there's a lot of healing that has to happen. So give yourself the time. We do have chair workouts, so perhaps sitting in a chair and doing some of those upper body movements. Yeah. I would think kickboxing, keeping it low impact, and not like overdoing the kicks, really working that upper body would probably be pretty good. And you know, a lot of the Pilates exercises really involve the core. So you might have to wait a little bit. But here's the good news. It sounds like you're someone who's in really good shape. Yeah. And so that's where you pat yourself on the the back and say, "Even if I have to wait two months, "I was in good shape." Your muscle has memory; it's going to come back. Yeah, I think- And you're going to be fine. I know a lot of women who have had it. It's hard though, while you're waiting. Yeah. I think with any injury, surgery, anything, it's more of, especially if you're somebody who's active before, it's that mental, like I just want to get back. I have had surgery, and it's the hardest thing. But like listen to your doctor, wait, and it'll come back super quick, so. And don't discount walking. Yeah. Walking is really worthy. I mean you don't feel the same as a run. You don't get that runner's high. I get that, like that endorphin rush where you're like, "Ugh, I'm sweating; I feel so good." But walking burns great calories, uses your, you know, lower body, keeps you in check. I mean they say walkers are the most consistent exercisers into old age, because it's something you still can do when you're 90, you know? Yeah. For a lot of people, they're still walkers, when they're 70, 80, 90. And a lot of runners obviously have to stop at some point, because it's like okay, that's not working for me anymore. So don't discount running, I mean walking, it's good. It's two o'clock. It's two o'clock. Well two o'clock where we are where. Yes, where we are. You guys, thanks for joining us. I mean, big discussion. I mean, every month Sam and I say, "Ugh, there's so much to cover." Yeah. Which is why we come every single month. So if you are new to this, we'll see you in August. We typically pick a subject, but anything is fair game. We answered some other questions today. In wrap up with your macros, don't get stressed out about them. It is macros are not meant to stress you out. I would, I always say it's a smarter way to count calories. Yeah. Not only are you counting the calories, but you're also making sure that you have a good nutritional mix where you feel good, your body is nourished, and ultimately your health numbers are in check. So that's what it's all about. We're always happy to answer more questions. You can listen to any old ones on gethealthyutv.com. Yep. And if you have anything for us next month, let us know, because we always need a new topic, so. Yeah, Sam's always organizing that, and so I hope you liked our kitchen today. So clean and pretty. We will talk to you guys next time. Thank you to all you Get Healthy U TV members. You guys are amazing, and we love you, and we love creating all these new workouts for you and talking to you. So thank you so much for your loyalty. See you guys later.