S03E103 QUESTIONS AND ANSWERS NUMBER 3 WITH GUEST COACH LIZ TANZOLA

This episode is the THIRD HERDFIT Q&A session where Dave and Sam answer audience questions along with guest Coach Liz Tanzola. This week they tackle the importance of genetics in CrossFit, is body language meaningful during workouts, and what's the best advice about eating after workouts?

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S03E103 HERDFIT Q and A NUMBER 3 WITH COACH LIZ TANZOLA

[00:00:00] David Syvertsen: All right. Welcome back to the Her Fit podcast. I'm Coach David Syvertsen and he with my co-host, Dr. And coach Sam Rhee, and we brought her back everybody. Liz Tanzola, coach Liz Tan is back for her second episode on the Herd Fit Podcast, and we are going to pursue. Our third herd fit q and a session, we picked four questions to discuss from you guys.

And you know, if, if you have not sent us a question, but you have something that you want us to discuss, our inbox is always open. Um, we'll, we'll do those, we'll do these throughout the year. I would say at least once a quarter. We'll probably send these out. Um, and you guys can always send them. We will eventually get to 'em.

So welcome back Liz. Thanks for Thank you. Thanks for coming back. Um, she's all strap down to the chair so she couldn't leave. And Sam, welcome back. We are on episode, I think we're like on 1 0 3 right now, so Yeah, it's crazy. It's pretty crazy. So, um, let's get into these questions right away. We have four of 'em.

Okay. And the first one is, how much do genetics impact one's progress within CrossFit and training overall? Definitely a thought that we've all had before. How much do genetics impact your progress within CrossFit and training overall? Sam,

[00:01:11] Sam Rhee: it can have. Okay, so there are two thoughts to it for when I think of this.

The first is obviously genetics do impact your performance. Mm-hmm. There's no doubt about it. There are some people that are very gifted in certain areas, some people less. So there are some areas in CrossFit, which being good at it naturally, either genetically. Can help, but how important is that practically to you?

If you are a competitive athlete and you are working to compete against others at a very high level, it will make a difference. However, 99.9% of us are not going to the games as we always say. So it doesn't really matter what my genetics are compared to your genetics or to Liz's genetics. They are what they are.

I can't do a thing about my genetics, but I can't. I literally cannot. So what I can do is take whatever I've been given genetically and make the most of it. Now I do have to realize there are some shortcomings. I cannot do certain things maybe because of, you know, my hips or this or whatever, and maybe certain things I'm stronger at just because I'm naturally stronger at those things.

And so I should work on my weaknesses. Realize that as a short person, I'm not going to like be awesome at. You know, high box. High box jumps high. Yeah. 30 inch box jumps or whatever, right? Uh, as much. But maybe that's why I need to work on them more. So, so what it does do is it makes me realize what my shortcomings are, how I can get them better.

It would only be if I was a very competitive athlete and I had to look at that from a, um, I'm comparing myself against you type of standpoint where I would have to worry about

[00:02:50] David Syvertsen: that. Okay. Good answer,

[00:02:52] Liz Tanzola: Liz. I would say even from just a competitive standpoint, um, Play to your strengths and you know, work through your weaknesses.

And sometimes that means like, we'll just use Elena for example. She is very strong in the gymnastics department and I. Consider, I guess my strength more lifting. So if it was barbell rig, barbell rig, I would be pushing the barbell if I was chasing her, and I would be breaking everything up on the rig.

Meanwhile, she's probably banging out a hundred toes to bar, and then she might have a different plan on the barbell. Right. But we might end up in the same spot at the end of the day. Oh

[00:03:26] David Syvertsen: yeah. At the end of the day, it really doesn't move the needle that much in terms of like your pursuit of fitness.

Right. If you're gonna use Liz's example, the score's kind of the same. Mm-hmm. You know? And. So they're just completely different paths to get there. And you know, my stance on this is two things. One of them is age related, right? Some people, you know, that's where the older crowd usually does bring up genetics more so than someone that's younger.

And I think we have to just make sure that when we do bring up genetics, Are we kind of trying to make an excuse for ourself because we're getting older and things are harder and we, it takes longer to recover. And it is scientifically that's the case, right? We all break down at some point, we're all gonna die at some point.

We're all gonna lose the, the biology war at some point. Um, so just be careful. Where's the question coming from? Now it might come from someone that's been like, dude, I've been working on pull-ups for six years and I have not made progress and. As a coach and as a programmer, it could be our fault, right?

It could be something that we're not doing well enough for you. Um, and it could be also, maybe you're not putting in as much time as you think you are or that you should, right? Like if I really wanna get better at something and if I really wanna get better at a snatch, right? I can't just do it once a week or once every two weeks, I'll that I'll probably stay at my same point doing that, which is fine for fitness, that's fine.

But if you're gonna go down the performance. Road and really go into, and you can call it competing or just chasing after a score, a movement, a first muscle up. Um, there prob there needs to be a lot more work put into than just once a week. And that might mean you take a day off from the gym or your normal cross at workouts and I come in just to work on this type of skill.

If that goes down and you still deal with those physical limitations, yeah, you might be at your peak with that, right? Like, I know there's certain things I'm just not gonna be able to do with my knees. I just like, I can, and I'm doing a lot of PT work and I've seen progress. I'm doing things I've never done, um, in terms of like no knee sleeves and compression because I put extra attention on it, but I still don't, oh no, I'm never gonna look like, you know, um, You know, Ash on pistols.

I know I'm not gonna be able to go down to Alex l the way his hing gets that flush with his calf at the bottom of a deep squat on the squat, clean squat ash. I just don't think my ability will ever be there with, with the condition my knees in. And so I, I think genetically right there are going to be some limitations, but I try to just stay away from the idea of that holding me back.

I don't li I don't want that, use that as an excuse basically. Um, competitively, yes, genetics are a huge part. That's why CrossFit profile of male female athletes. There is a, a stereotype, a prototype I should say. Um, but I'm big on, hey, if someone else could do it, I could do it too. Brent Kowski, he ain't a traditional CrossFit body and he's one of the best in the world and he is been the one of the best in the world for a very long time.

Um, Annie Thorn, Oder, um, even some of the athletes here, they do not have traditional body types for CrossFit and they crush it. So use that as inspiration and. So the answer to this question is, I do think genetics do play a part in your potential. All right? Um, but I try to stay away from that thought as often as possible because if I let that stop me from working on something, that will be why I don't get there, is because the work wasn't put in.

Great answer. Um, all right. Importance of body language athletes and coaches. The impact on the community and performance. So that's not really a question, but I think maybe I might have even, uh, I'm trying to think if it was actually a question in the actual post that was sent to me, but really what is the importance of body language as an athlete and as a coach, and what kind of impact can it have on the community and your actual performance?

So I think for the athlete is more performance. The coach is the community. What impact can the body language, no right or wrong answer here, guys. Sam. I am the worst

[00:07:16] Sam Rhee: athlete at the gym

[00:07:17] David Syvertsen: when it comes to body language. That post I just made up. Bison. What did you see The post I made from Friday's. End of workout.

Yeah, one. You are, I

[00:07:27] Sam Rhee: was like, I think you just saw my ass. Cuz my head was down on the ground and, and yes, I, I am the poster child for bad body language. As an athlete. As an athlete. And I am, I realize that and I try very hard. I. I grimace and grown during workouts. I collapsed after workouts. Um, and I do, I have tried, I'm trying it, it is very challenging, but I do, I, but I do wanna change it.

Why? Because I do believe body language is critically important. It's it, it would help me be a better athlete if I could improve my body language. It would help me be a better person looking at me, um, in terms of me as a coach. Yeah. Um, with better

[00:08:10] David Syvertsen: body language. I mean, even think about someone new come to the gym Yeah.

And watching you work out. Absolutely. Yeah. I mean,

[00:08:15] Sam Rhee: I know my children look at me weird when they see me work out because of my body language. Yeah. And so I'm not as good of a role model be I could be a better role model. Absolutely. They're all those things and I look at other people and how they move and I want to, to have their body language.

Easier said than done. Absolutely. And some of it is mental. Uh, some of it is habit. So this actually is a really good question to remind me, cuz lately I haven't really been thinking about it as much as you caught

[00:08:42] David Syvertsen: me and a whole world to see. Right.

[00:08:46] Sam Rhee: Uh, but you know, I think of like, for example, Kathleen Stan, I'm like, how the hell is she smiling in the middle of a workout?

Like, her body language is always so good in, in so many instances where she like, Can actual, you know, that's why I think she was so great in the open announcement because her body language was so positive during it. Like, yeah. And I saw that and I was like, wow, I need to do that. So, absolutely. Now, how to do that.

I, I'll leave that to you guys because

[00:09:15] David Syvertsen: I'm still working on it. Kathleen, I won't tell anyone what you did during, uh, this past week's wall. Sit, row, bike, workout. Don't worry, Liz, you're up.

[00:09:24] Liz Tanzola: No, we flew under the bus.

It's, this is a loaded question. Um,

[00:09:31] David Syvertsen: this, it actually is an interesting conversation. Oh, which

[00:09:33] Sam Rhee: way

[00:09:33] Liz Tanzola: to go with it. But like I think of somebody like Des working out and her face is literally the same, the entire workout. Like I'm not sure if she's struggling or if she's having a good time or like, I don't even know.

Like she just keeps going. And true. I love that because I think that's just, you stay in your zone and you're just so focused and you're so there. And I think that's a huge part of it. I think I look around, so I see people like myself included, shaking your head like, oh, like I don't wanna do this anymore.

You just know that they're not like mentally in that workout. Um, and they're starting to give up, but it also tells me as a coach, like, all right, you gotta get on that person. They need help, but. Yeah, I think it says a lot about what's going on in your head. Mm-hmm. Yeah. If I'm judging from a coaching perspective.

Yeah.

[00:10:15] David Syvertsen: And it's, it's sometimes from a coaching perspective, when I watch someone really go down the pain cave and it's all over their face and it's like the first half the workout, you're like, oh boy. Um, You wonder. I'm like, do they wanna be here? Yeah. You know, every now, and you hear that as a joke and I've, I've thought it too, it's like sometimes there are certain workouts.

You're like, this sucks. Yeah, I heard that a few times this past week, by the way. That's Some really

[00:10:38] Liz Tanzola: do. Yeah,

[00:10:39] David Syvertsen: they do. There's no question. And yeah, I, I think that one thing I take away from the athlete perspective, Is, I've always tried to push myself to be my best possible athlete, but I know I'm not a great athlete.

Like when I talk about like, jumping, running, natural strength, natural gifts, right? And I've always tried to train against people that are in that kind of mold. Right? Last week I did a workout with Kyle Rader, one of the, the rope climb bench press workout. Um, I loved working out with Ryan Ratcliffe Dallas was my boy for a long time that we, and all three of those guys are 100% a better athlete than me.

And one thing I took away from all of them, they're so smooth. They're just smooth guys. And, and uh, and part of that is that they, you can tell because they have, all three of them had division one level sports in their background. Right. And I don't wanna praise that too much, but I do think it helps that they were in that competitive environment for years.

High, borderline, highest level. And they know that that mental state takes over performance at some point. And it takes over your performance earlier than you think, whether you're here at a Tuesday wad in the middle of July or on a big stage like those guys have been. And I think that's something that I really try to learn from them.

I still try to apply, like I'm less dramatic than I used to be. I'm still have that in me with certain workouts, but it does, I've noticed that that dramatic feel comes from my internal thoughts. It's not, I am so tired that I need to act like this. It's my internal thoughts, whether I'm disappointed in myself, whether I hate the workout or the movements, or someone's beating me or I feel like a failure, right?

I think a lot of times that's the dramatic fall that we show after the workout because you can't look at a guy like Kyle Ryan, Dallas. And Des. Mm-hmm. And say that they're not working hard because they didn't fall on the ground after the workout. Like that's a, a joke to, to think that. So that's something I think all of us could try to relate to is maybe on some of these workouts where you are not here to have fun.

It doesn't look like it's the most fun workout in the world. Challenge yourself a little bit there, rather than just pursuing a score and see if that actually does, you know, make you kind of, uh, increase the performance a little bit. Real quick though, as a coach, do you ha do you pay attention to your own body language or tone when you talk?

I think tone is probably, in my opinion, more important. You can say something one way and say the same exact thing another way and give completely different messages. What are your body language focuses as coaches, Sam. Um,

[00:13:10] Sam Rhee: I, I don't have a focus, but I do realize for whatever reason, people tend to take me more serious than, like, jokey.

Um, my family used to say I had kind of a resting bee face or something. I don't know. Like I always look serious. I don't know if that's just because I've worked so long as a, as a physician that like that I, I take every. I couldn't joke ever at work. Like jokes were just not appropriate with patience or anyone.

Like, you can't have a light tone. Everything has to be super serious. Yeah. And very earnest. And so I maybe I come across as very earnest all the time. I don't know. Okay. Um, I don't,

[00:13:45] David Syvertsen: I don't know how to change that. I don't think you need to. And I just feel

[00:13:49] Sam Rhee: like, uh, that's sort of where my default mode is.

Mm-hmm. And that's

[00:13:55] David Syvertsen: where I am right now. Yeah. All right. So like you don't really put a ton of. Fall. Like you, you kind of know from the outside what you, how you come across body language wise, but it's not something you're like showing up to, like you come very well prepared for a

[00:14:06] Sam Rhee: class. My main focus when I'm speaking is how can I help my class?

Mm-hmm. Understand and yeah. And do better. And if along, as long as I focus on that part of it in my brain, I'm not really so worried about like how I'm coming across

[00:14:20] David Syvertsen: with that.

[00:14:22] Liz Tanzola: I think I'm the same way. It's like more showing up prepared and like thinking about the class. But then, uh, I guess it's just the way it can kind of be perceived too.

Like when we're talking about pushups or something, I just think of Terry, you wanna be like, guys, try not to do this. But, you know, I know it's hard for some of you, but really just wanna be like, get your chest to the ground. Yeah. And lock it out. Yeah. Like you do have that, so you have to be careful how you say things.

Yep. Um. And

[00:14:46] David Syvertsen: there's a time and place. Yeah, exactly. For, for more stern comments than others. Yeah. I mean, even yesterday, Sam, I c I took Sam's Saturday class yesterday and he was talking about yesterday was a very hard workout to move well the entire time. Tired pushups. Tired V ups, tired box jumps. Right.

And he, he gave a little, he called a couple people out in the class or just like macro level, like, Hey, a lot of you guys are not gonna be moving well at the end of the workout. And that was the case. It really was the case. Um, You know, one thing that I've, I've picked up on are facial expressions. When you watch people lift, and I've, I've caught myself, Brett Arse used to call, call me out on this all the time.

Back in the day where if someone had like an kind of like an ugly looking lift and I was like looking from the side, she'd be watching me watch that person lift and she was like, you did not like that lift. And like, I shouldn't be able, I should not be giving that, you know that image? Yeah. Of wow, that was a crappy lift.

Right? I mean you could easily go talk to the person and say, hey, like you gotta be a little careful. Get your elbows through. So I think that's something I've tried to be more cognizant of over the years is. Your facial expressions when you see something that is not done correctly. You gotta be a little careful with that.

All right. Um, so your lower body, okay. I would say from the hip, let's say from the hips on down. This is the, uh, next question. How much does the lower body play into gymnastics movement? So think about hips on down to your feet, you know, because gymnastics with handstand pushups, I mean, for us it's normally handstand pushups, toast bar, pullups, muscle ups, handstand walks, wall walks, burpees, maybe, um, They're very upper body.

Upper body and core dominant movements. The lower body does, we talk about it a lot as coaches, all three of you, all three of us do. How much does it, how much can it really help someone that is struggling with the movement in terms of getting better at gymnastics?

[00:16:36] Sam Rhee: Uh, especially for muscle ups, bar muscle ups and ring muscle ups, it's all lower body.

Mm-hmm. I. Um, we just did a, a fair number of bar muscle up type workouts and, uh, talking to and coaching through that, it's not really the upper body. That's the issue on bar muscle ups. People get tired and they're not moving hips and below well, or as well as they should in order to make that bar muscle up.

It's not about the lockout for most people. It's about moving explosively and getting those hips and moving that your body through space properly. When I was. And every time I go through my ring muscle up progression and learning, they're always hammering where is your lower body for any given position.

When you're in your arch, when you're in your hollow, when you're bringing your hips up, they're never talking about your arms until the very. End of the movement, it's about positioning your lower body at the right time, at the right place in order to get your upper body into position to finish the movement.

Mm-hmm. And that's what all of it is. It's all hips. Like every time I'm looking at people, every time I'm thinking about it, I'm like, move your hips this way. Move your hips That way. Like, yeah, speed here, like slow here, like position here. And that's what all these gymnastic movements are to me, at least when I'm coaching them or, or learning them.

[00:17:54] David Syvertsen: Mm-hmm.

[00:17:55] Liz Tanzola: Liz. I'd agree. I think transferring, um, the momentum, I think some people don't understand how to do that with their body. Like some people lead with the knees. Some people can say, you know, very hollow to arch. Um, just like finding how your body can become that elasticity and how to move that. And I think that's, it's hard to teach that feeling.

Um, I think I still struggle with that, like how to teach people. How to move like that and how to stay tight like that. You say it, but they are thinking upper, like, I gotta pull, right. Pull. I gotta pull myself up there. And they're not thinking about how to transfer that momentum so that this is

[00:18:32] David Syvertsen: easier.

Mm-hmm. Yeah. I mean, I think the, the hole that I see on muscle up for someone that just either doesn't have 'em yet but can physically do it, or they start to break down or the movement isn't quality. 98% of them, it's because they're too upper body dominant. Mentally. It's not physically, they're not so much stronger in their upper body than they're the lower body, but they are thinking the movement is something that different than it really is.

Mm-hmm. Um, and what the one thing I look for, I was looking for today, Sean was working on his muscle up. She's got a lot better with him, by the way. Oh, he looks great actually. And I'm telling you, it's the lower body. It's the only difference that I see. His feet are basically touching on each other on the way up, and he's getting true hip extension.

So when I look at someone from the side, When I see those hips going towards the bar, do I really see the hip extension, like the butt squeeze? Like you're trying to hump the bar with the same level as intensity as if you were doing a one rat max push press off the rig, you would go full bore hip extension on that, right?

That do you hip? Do you extend your hips like that on a muscle up? And if you don't, you, there's good news here, right? Once you learn it, that movement is easier tomorrow. It's not like eight weeks from now. And, uh, Karen McKinney, who's really close to getting her muscle up, she's gonna get it. I don't wanna put a time on that.

She's gonna get it though. I know she is. She's close. I watched her do some stuff the other day. I'm like, she's in that tear and she, she has some left in her hips. And that might be it. It might not be pull harder when I see someone chicken wing. Right. Um, We have some athletes that don't start off chicken winging, but when they get tired, they do.

And that's core strength because you, it's harder to extend your hips when your core's weak. Mm-hmm. That's why some gymnasts from back in the day when they were little kids, a little bit of an advantage on some of these just capacity type workouts with muscles. But when you, when you start off looking really clean, you're catching it in a good position at the end you start kind of chicken winging that.

It's your go-to. It's your natural bodies like, Hey, you're not, I can't get you up there with the hips anymore. You have to kind of climb your way up there rather than elevate. Your way up there. And like I said, when I'm feeling good on them, the upper body is really just holding on. You know, and like, yes, a little bit of a tug at the end, but that's something to keep in mind that if your feet stay together, your hips, hips truly extend and you can maintain that posture over and over that will bring you to your peak as as a gymnast.

Uh, especially on the rig. I even think that some way about the handstand pushups too, it's not as obvious or as apparent, but feet together, strong core, extend your hips. It, it's, it's just as important as the upper body portions of a gymnastics movement. All right, guys. We have one left. Um, for my morning workout people, and I know not every, not everyone works out in the morning, but, um, you might at some point, and this is something to whether you life changes and you have to do it right or you wanna give it a shot, or you're a Saturday morning person, you're a Sunday open gym person.

When you work out in the morning, it's fasting after that workout until noon after the watt. Is that a bad idea? Should protein be primary source after? So basically what that question is asking, I work out in the morning. Do I need to eat after? Can I wait until lunchtime to eat? Usually, you know, in some cases seven hours later, maybe as, as soon as four hours later.

Um, or should protein kind of be something I have to eat after every workout? Uh, we're not nutritionist, so just wanna put that out there. But we do, we've been in this space a long time. All three of us have had spurts of work, early morning workouts, so that it, it's a good sounding board to kind of see some of your anecdotal advice and what has worked has not, what has not worked.

[00:22:09] Sam Rhee: Um, yeah, so I'm speaking as from my own personal experience and not like, as some scientific stuff or whatever. Yeah. Uh, I usually take the 6:00 AM class. I will always, the minute I wake up about an hour and a half before drink, like 18 ounces of water, like I will just down it. I need it. Like that's just my first go-to.

And, uh, it just feels like I'm getting some things going. I never eat before that workout. Um, after that workout, I will do. A protein shake with like frozen fruit and like all this other peas, B C A A and all this crazy crap that I throw in there. Mm-hmm. Um, and protein. And to me, I mean there is some, I mean, I'm not gonna go scientific, but you know, you know, when you work out you're losing, as you mentioned, and it is true glycogen and the energy that you know your body needs in order to move these muscles.

Those are depleted. You just did a workout, so you have to replenish that. And so that's carbohydrates, but your muscles are also breaking down, right? Because that's what muscle hypertrophy is, is your muscle fibers break down a little bit and then it rebuilds and, and makes it a little bit bigger cuz it's adapting, right?

You, you, you're stressing your system and it has to compensate by making your muscles stronger in order to work towards that. Stimulus, uh, and adapt to it. And so you need protein too. Um, you don't need to eat like a pound of butter because you don't need that fat, you don't need that kind of calories.

What you really need is some carbs and some protein. And that to me, quickly after a workout will help you, like you said, work out tomorrow better cuz your muscles are replenishing. And two, it helps them build back up so you're not losing muscle mass. And it really depends on what you're doing in terms of your goal.

If you're looking to get stronger, you're looking to build muscle mass. I, I think it's almost necessary. I don't really find, uh, anyone out there in the space saying you should fast after a workout. Like, I've never heard of that. Never. Um, I think that's a very, what they saw, catabolic or, um, you know, a state where you're just losing a lot of, uh, a lot of mass because of it.

Mm-hmm.

[00:24:25] David Syvertsen: Um, Liz was a 5:00 AM for a while. Yeah, I was so, so, so

[00:24:30] Liz Tanzola: my best

[00:24:30] David Syvertsen: workouts. And you used to, because your, your workday would usually start later in the day, so you used to sometimes go work out and go back and go back to bed for like an hour, right? Yeah, sometimes. Yeah.

[00:24:40] Liz Tanzola: So I definitely do not eat before I work out in the morning.

Yeah. Like I just like the, uh, the feel of an empty stomach and. Partly that could be just memories of being sick, I don't know. But I do not like to eat before my workout. Um, after I used to go hours without eating. Like I wouldn't eat till the afternoon. That's when I would start eating. I'd eat till almost late at night.

It's a whole nother discussion, but I do think now it's important to eat something. Um, there's a window, I think after you work out within that hour to get something in your stomach. And I, I can tell the difference if I don't eat how I feel. So, I don't know exactly. I don't have like a go-to after my workout, but I do need to eat something.

I can feel that.

[00:25:20] David Syvertsen: Yeah. Yeah. No, those are both good answers. I think both you guys basically just hit the nail on the head too, is after you eat, I think some people like the feeling of, Hey, I worked out. I feel lean after I work out. Sweated didn't, haven't eaten yet this morning, so now I am on hour number 12, not eating.

So obviously you're gonna feel leaner and tighter. Now I'm gonna go to work. And work the morning under that state and feel good. Right. And it is, it's a short term one, like I've done fasting before, right? We're gonna do an episode and at some point like that week long, fast, I usually do once a year. And at, other than being miserable for like the first 24 to 36 hours, you do start to feel good, even just energy-wise.

But then you know, if getting lean is one of your goals, that's probably the leanest you feel. So in the moment it feels great. It's like a short term pleasure almost. Um, So I get why you do it, and if performance is your goal, it's not a good idea. If, if getting leaner but also cutting some calories, it could help.

And I'm gonna tell you why. If you go and splurge, like some people say your biggest meal today should be right after you work out. I don't know. The only, the only if you're really disciplined, I do think that's a way to do it. But the, the issue with that is, let's say I'm, I'm eating 2,800 cows a day right now.

Let's say I have a 1500 cow meal right after I eat. I ain't eating 900 cows res a day. Like I'm gonna be going over that. Yeah. I'm just not going to Yeah. I'm telling you that right now. You'll, you'll be starving. Yeah. And I just won't be happy. Like I'm a big, like, end of day eater as well. Like, I'm finally done decompress.

Maybe if it's a stressful day, you overeat a little bit. Right? Um, but so you have to find this balance again. Answers are usually found in the middle. I think no matter what your goal is, long-term, losing weights, stay of that like really bad state. You have to, we eat after you work out, have to, and there should be carbs there.

Okay. Um, even if you're really a keto type, high fat, low carb. I've done that down. I've done gone down that road as well. Um, Harvey will get mad at me. All right. But the, um, You still like those people? They tell you if you're in that state, you eat your carbs. That's the workout. All right? Like scientifically, that's probably the most scientific we'll get on this podcast.

On this episode is, and this was helps, this is what helps me in that state or understand why your digestion eating and what it does for your body. You should view it as a 48 hour process. So if I work out this morning at five to 7:00 AM two hours, Right. What I eat after that meal is going to help me the next day and also the day after that.

So, you know, again, you have to think more than short term. It's not just about the next few hours protein, like, you know, again, that that's one of the easiest things to tell. Like you, no matter what kind of diet you're on, you have to recover. You have to do what you can to help your muscles recover. If you're not a huge, in the debate with protein right now is as you get older, can your body even break down on this protein, right?

Like, I'm still questioning if I should be eating 200 grams of protein as I get older. Um, but no less than one 50. And that's, that's a job I have to start doing that I have to pay attention to that right away. So if you are thinking about 48 hours of digestion and how it's gonna help me in the next two days, that process starts immediately after your workout.

So if you do ignore eating the, the neg, the positives of being like feeling tight and lean for the next four hours are so short term and not going to help your big picture. So to the point where, yes, the answer to this question is you must eat after you work out. It is tough to be on the go. I bring these little oatmeal cups with me to the gym, sometimes a protein shake and it's good enough and I'll have a real meal later.

Uh, but I hope that answers that question, that view, view eating as what's going on in your body for the next 48 hours. Post that, and I think not just the, the two hours all well that rest it up. For the herd fit q and a session number three, we will probably be back with one at some point in maybe May or June.

Um, we have a few fun episodes and guests coming up. I haven't told you who's coming up, Sam. We're gonna have to get emotionally get ready for this. Uh, but thank you so much, Liz, for coming back. Um, our ratings are gonna shoot through the roof and not, you're not getting a dime for it. Uh, we haven't made a dime yet on this either.

Um, but thank you so much for coming on and we'll see you guys next time. Thank you for having me.