Aug. 12, 2024

Why and How to Start Moving More Every Day

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What if simply strolling around your neighborhood could drastically improve your health? In this invigorating episode of the Deficient Vegans Podcast, we explore why mid-year is the perfect time to reboot your fitness goals just in time for summer. Learn about the benefits of daily walking, including "cozy cardio," a delightful and enjoyable way to get your steps in. We underscore the importance of daily movement for heart health, cardio endurance, and bone strength, while also tackling the hidden dangers of excessive sitting.

Excessive sitting may be silently sabotaging your muscle recovery, even if you're a regular gym-goer. Discover eye-opening research revealing that prolonged sitting impedes leg muscles’ ability to absorb amino acids, affecting muscle repair. We unearth the true health benefits behind the 10,000 steps a day goal, initially a marketing gimmick but now backed by science. You'll also find practical tips on tracking your steps, from pedometers to smartphone apps.

Staying active doesn’t have to be complicated, even with a sedentary job. This episode is packed with advice on how to seamlessly integrate more movement into your daily life, whether it's biking to work, taking the stairs, or using an under-desk treadmill. We introduce “exercise snacks”—short bursts of activity that add up to significant health benefits. And for our vegan listeners, we dive into protein-packed recipes and answer your burning questions about maintaining a high-protein vegan diet, even without soy. Tune in and get ready to transform your fitness and nutrition habits all year round!

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Chapters
00:00 Introduction to VeGAINS Podcast
00:11 Shifting Focus to Fitness
00:31 Renewing Fitness Goals
00:51 Getting Started with Basic Activity
01:47 The Cozy Cardio Trend
02:49 Benefits of Walking and Standing
04:05 Risks of Excessive Sitting
10:37 Tracking Your Steps
12:23 Pedometers and Fitness Trackers
17:22 High-End Fitness Trackers
17:37 Ring-Based Fitness Trackers
17:56 Whoop Fitness Tracker Insights
18:53 General Tips for Increasing Daily Steps
23:11 Exercise Snacks: A New Approach
25:50 Vegan News and Product Reviews
27:52 Addressing Common Vegan Concerns
33:47 Connecting with the Vegan Community
34:48 Conclusion and Farewell

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00:00 - Introduction to VeGAINS Podcast

00:11 - Shifting Focus to Fitness

00:31 - Renewing Fitness Goals

00:51 - Getting Started with Basic Activity

01:47 - The Cozy Cardio Trend

02:49 - Benefits of Walking and Standing

04:05 - Risks of Excessive Sitting

10:37 - Tracking Your Steps

12:23 - Pedometers and Fitness Trackers

17:22 - High-End Fitness Trackers

17:37 - Ring-Based Fitness Trackers

17:56 - Whoop Fitness Tracker Insights

18:53 - General Tips for Increasing Daily Steps

23:11 - Exercise Snacks: A New Approach

25:50 - Vegan News and Product Reviews

27:52 - Addressing Common Vegan Concerns

33:47 - Connecting with the Vegan Community

34:48 - Conclusion and Farewell

WEBVTT

00:00:00.000 --> 00:00:03.200
Welcome to episode 16 of the Deficient Vegans podcast.

00:00:03.200 --> 00:00:05.631
I'm the muscle deficient vegan here with the protein deficient Vegan.

00:00:05.631 --> 00:00:06.322
Do you wanna say hi?

00:00:07.041 --> 00:00:07.432
Hi.

00:00:07.432 --> 00:00:07.442
Hi.

00:00:08.182 --> 00:00:13.672
So the last few episodes we've been talking about nutrition, we're gonna shift focus a little bit here for the next few to talk about fitness.

00:00:13.762 --> 00:00:14.782
So less boring?

00:00:15.772 --> 00:00:15.922
Well, it

00:00:15.922 --> 00:00:17.211
depends on what your interest is.

00:00:17.661 --> 00:00:18.472
Yes, definitely.

00:00:18.472 --> 00:00:21.562
For a lot of people, fitness is more interesting than nutrition.

00:00:21.711 --> 00:00:25.582
But you know, you need nutrition to do the fitness, so you gotta take both.

00:00:26.271 --> 00:00:26.722
But yes.

00:00:28.611 --> 00:00:30.442
So we're a little over halfway through the year now.

00:00:30.442 --> 00:00:36.682
A lot of people started off the new year with a lot of fitness goals, uh, you know, new Year's resolutions, uh, things like that.

00:00:36.921 --> 00:00:40.072
But sometimes around this time of year, some of those goals have fallen off.

00:00:40.521 --> 00:00:43.402
And now going, uh, out into summer, you're thinking about maybe re.

00:00:43.921 --> 00:00:46.262
Renewing some of those goals and starting over.

00:00:46.322 --> 00:00:48.031
Or maybe even just starting now.

00:00:48.031 --> 00:00:50.402
Maybe you didn't do it at New Years and you just wanna get started now.

00:00:50.911 --> 00:00:57.752
So we're gonna talk a little bit about things that you can just kind of get into, get moving, get active, very basics.

00:00:57.841 --> 00:01:01.472
Uh, if you're, you know, not doing much at all right now, how to just get started.

00:01:02.031 --> 00:01:07.671
Before you go into the Thanksgiving, Christmas slump where you do nothing, which is what I do every November and December,

00:01:07.852 --> 00:01:08.152
right?

00:01:08.152 --> 00:01:09.292
We, we, we call that I,

00:01:09.292 --> 00:01:10.132
habit hibernate.

00:01:11.811 --> 00:01:12.501
Habit hibernate.

00:01:12.712 --> 00:01:16.042
I think we call that a dirty bulk in fitness so we can get away with it.

00:01:16.162 --> 00:01:16.371
Oh yeah.

00:01:16.371 --> 00:01:16.382
Yeah.

00:01:16.402 --> 00:01:18.292
Super intentional when I do too.

00:01:19.552 --> 00:01:29.331
So across the next couple episodes, we're gonna talk about some fitness goals, tips, tricks, and getting into how to start maybe building your own exercise program, whether that be lifting weights or a couple other options.

00:01:29.421 --> 00:01:31.432
So you don't have to be perfect to reach your goals.

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You just have to start doing something now, and that will eventually snowball into where you want to be.

00:01:35.811 --> 00:01:37.941
So let's just talk about how to get started.

00:01:37.941 --> 00:01:45.712
And the most basic way to get started is just getting enough steps per day, which is literally just walking around an amount per day.

00:01:45.742 --> 00:01:46.552
That is a goal.

00:01:47.076 --> 00:01:49.447
Can I tell you the coolest thing I've seen on TikTok lately?

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Tell me.

00:01:50.257 --> 00:01:50.677
Okay.

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There's this thing, this girl started called Cozy Cardio.

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Okay.

00:01:54.156 --> 00:01:55.956
Because she didn't like doing cardio.

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So basically every morning she bought a walking pad, right?

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Yeah.

00:01:59.947 --> 00:02:07.897
So every morning she lights candles and has like low mood lighting and throws on like a cozy TV show or movie.

00:02:08.076 --> 00:02:15.426
And she just gets her cute little like coffee or whatever, and then she just like slow walks on this walking pad for.

00:02:15.782 --> 00:02:17.342
Like 30 minutes to an hour.

00:02:17.401 --> 00:02:17.852
That's pretty cool.

00:02:17.852 --> 00:02:18.151
Cozy

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cardio in the morning.

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Doesn't that sound lovely?

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Yeah.

00:02:20.192 --> 00:02:24.662
And you know, if that's something that motivates you to do the thing, that is definitely a good thing to do.

00:02:24.722 --> 00:02:25.382
Sounds pretty cool.

00:02:25.472 --> 00:02:30.122
I know I'm thinking about maybe doing it around fall for like a Gilmore Girls rewatch.

00:02:30.151 --> 00:02:31.442
I think that sounds kind of nice.

00:02:31.502 --> 00:02:35.491
Yeah, we got a couple of the little kind of semi portable walking, uh, treadmills.

00:02:36.092 --> 00:02:36.151
Yeah.

00:02:36.151 --> 00:02:37.352
So we could set 'em up in front of the tv.

00:02:38.461 --> 00:02:39.391
Cozy cardio.

00:02:39.451 --> 00:02:39.662
Yeah.

00:02:39.662 --> 00:02:40.502
Sounds pretty interesting.

00:02:40.801 --> 00:02:43.141
It's worth trying if you don't like doing cardio

00:02:43.201 --> 00:02:43.651
For sure.

00:02:43.997 --> 00:02:44.356
Cool.

00:02:44.567 --> 00:02:44.776
Yeah.

00:02:44.776 --> 00:02:45.616
Anything, anything.

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Whatever it takes, right?

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Yeah.

00:02:48.616 --> 00:02:55.306
So, uh, when we talk about getting steps, cozy cardio, one way to do it, but let's talk a little bit about why we even care about that.

00:02:55.306 --> 00:02:55.486
Right.

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And, and this extends, uh, a lot towards exercise in general, but mostly, specifically for just getting up and getting some steps in throughout the day.

00:03:03.796 --> 00:03:08.296
Some of the benefits, so a big one is that it lowers your heart disease, risk your heart.

00:03:08.342 --> 00:03:09.931
It needs to be healthy in general.

00:03:09.931 --> 00:03:17.762
More activity helps with that, and even something as simple as just walking around that throughout the day will lower your risk of things like heart disease, heart attack, and stroke.

00:03:17.882 --> 00:03:18.752
What about standing?

00:03:18.752 --> 00:03:19.227
Just standing.

00:03:20.856 --> 00:03:21.366
Does that help?

00:03:21.366 --> 00:03:22.836
Standing is better than sitting.

00:03:22.896 --> 00:03:23.197
Yes.

00:03:23.197 --> 00:03:25.836
Yeah, but you're, you're still not very active while you're standing.

00:03:25.926 --> 00:03:32.197
Uh, but standing will help with some of the other issues we're gonna talk about as far as excessive sitting, causing its own specific issues.

00:03:32.317 --> 00:03:34.717
Also, walking helps to improve your cardio endurance.

00:03:34.747 --> 00:03:37.806
It doesn't help quite as much as dedicated cardio or running helps.

00:03:38.007 --> 00:03:41.127
But it does help more than just sitting around not being very active.

00:03:41.157 --> 00:03:57.236
And cardio endurance will help you, uh, well with general life having to, you know, carry in the groceries or deal with kids or pets or whatever it is you had to do, it'll also help with your exercise, your cardio endurance will help with, you know, any lifting or resistance training or any biking or whatever other kind of exercise you're doing.

00:03:57.657 --> 00:04:03.477
Uh, and then also it's just, you know, good, strong heart health in general for going into later life with a stronger heart.

00:04:03.896 --> 00:04:04.197
Yeah.

00:04:04.461 --> 00:04:06.472
Also specifically excessive sitting.

00:04:06.472 --> 00:04:12.231
So sitting for a long time, 8, 10, 12 hours a day if you're working at an office like a lot of us are.

00:04:12.532 --> 00:04:13.611
Or binging Netflix.

00:04:13.701 --> 00:04:14.602
Yeah, exactly.

00:04:14.602 --> 00:04:16.401
Which some of us might on the weekend.

00:04:16.432 --> 00:04:16.822
Yeah.

00:04:17.572 --> 00:04:18.387
And that might be me.

00:04:18.706 --> 00:04:18.786
Yeah.

00:04:19.432 --> 00:04:24.591
So that causes an increased risk of, uh, diabetes, heart disease, and some forms of cancer.

00:04:24.922 --> 00:04:25.747
Speaking of binging Netflix.

00:04:26.166 --> 00:04:38.197
I think there was a study that showed a significantly higher risk of disease in men that watched 24 hours of television a week, versus the men who only watched about 11 hours of television a week.

00:04:38.557 --> 00:04:41.137
Mm. And that was independent of everything else that was happening in their life.

00:04:41.406 --> 00:04:44.257
It was specifically focused on how much TV do you watch every week?

00:04:44.257 --> 00:04:47.197
So that's just like more excessive sitting throughout the day.

00:04:48.036 --> 00:04:48.877
Oh well.

00:04:49.416 --> 00:04:53.226
Might be something we need to consider as we watch West Wing.

00:04:54.516 --> 00:04:55.776
We're gonna have to watch all of our shows.

00:04:55.776 --> 00:04:57.127
Cozy Cardio style, I think.

00:04:57.127 --> 00:04:58.447
Yeah, I mean, that's not a bad idea.

00:04:59.887 --> 00:05:03.516
Also, consistent active movement in general helps with your bone health.

00:05:03.817 --> 00:05:13.802
We've talked a little bit about bone health, bone strength, and a couple of the previous episodes, but being active and moving around is one of the big things to help keep your bones strong over time, which again is something you want.

00:05:14.137 --> 00:05:23.887
To make sure your bones are as strong as possible as you age, because that's gonna be something that will get weaker when you get older and you start to have issues and you can't really avoid some of that.

00:05:23.887 --> 00:05:31.117
So this is just a general theme of do as much as you can now before you get to a point where you can't do the things anymore.

00:05:31.326 --> 00:05:34.086
Yeah, I mean, the sitting thing's hard.

00:05:34.146 --> 00:05:35.916
'cause a lot of us have desk jobs now.

00:05:36.036 --> 00:05:36.307
Yeah.

00:05:36.367 --> 00:05:38.466
And they do make standing desks, but like.

00:05:38.812 --> 00:05:39.141
I don't know.

00:05:39.141 --> 00:05:41.271
I have a lot of trouble focusing when I'm standing up.

00:05:41.752 --> 00:05:42.651
Yeah, I mean, do you have that trouble?

00:05:42.771 --> 00:05:44.992
Um, it's hard to get used to.

00:05:45.172 --> 00:05:49.701
I feel like if, if I do it for a while, it's, it kind of becomes more natural.

00:05:50.091 --> 00:05:57.922
But there are some things, you know, I do programming a lot, so there's some things where I just, I had to sit down and think and I, maybe I would get used to it if I did it more.

00:05:57.951 --> 00:06:00.201
But yeah, it's, it, there's definitely a mental shift.

00:06:00.471 --> 00:06:01.132
I'm the same way.

00:06:01.132 --> 00:06:04.387
Like if I'm doing something that's a little bit like a. Um,

00:06:04.447 --> 00:06:05.377
mentally tedious.

00:06:05.437 --> 00:06:07.026
Yeah, like mentally tedious stuff.

00:06:07.026 --> 00:06:17.076
I'm totally fine standing, but like once I'm doing something where like, I, I also do some programming kind of stuff, but like if I'm having to write out like logic and stuff, I can't.

00:06:17.601 --> 00:06:19.072
I can't stand and do that.

00:06:19.161 --> 00:06:19.281
Yeah.

00:06:19.281 --> 00:06:25.221
Like my brain can't process the standing and the mental load, so I just have to sit.

00:06:25.372 --> 00:06:25.641
Yeah.

00:06:25.641 --> 00:06:26.271
It's tricky.

00:06:26.721 --> 00:06:30.382
And we'll talk about some ways to counteract that here in a little bit in the episode.

00:06:30.382 --> 00:06:34.882
There are some ways to, to break it up even if you are sitting for work for the entire time you're working.

00:06:34.971 --> 00:06:35.262
Yeah.

00:06:35.461 --> 00:06:36.437
'cause you should take breaks too,

00:06:36.737 --> 00:06:37.096
right?

00:06:37.216 --> 00:06:37.456
Yeah.

00:06:37.487 --> 00:06:42.916
So also excessive sitting can cause your leg muscles, along with the bones to weaken over a little bit over time.

00:06:42.947 --> 00:06:48.887
So if you're sitting around, your leg muscles aren't really being used at all, you're just sitting on your butt, right?

00:06:48.887 --> 00:06:58.576
So your leg muscles weaken a little bit over time, and that doesn't seem like a big deal at the time, but it can kind of compound, especially if you're not even doing any kind of strength training or any kind of intentional exercise.

00:06:59.057 --> 00:07:04.036
And that can cause issues with your balance, which can cause you to fall more often.

00:07:04.117 --> 00:07:11.947
Oh, and falling is a big risk for injury or, uh, again, something as you age falling is something you definitely want to try to avoid at all costs.

00:07:12.307 --> 00:07:12.726
So,

00:07:12.786 --> 00:07:16.627
yeah, I saw you fall a couple years ago and it was pretty terrifying.

00:07:16.716 --> 00:07:20.857
Yeah, I'm, I'm pretty young, but I fell and managed to, you know, shatter my elbow.

00:07:21.437 --> 00:07:23.987
So, which perplexed all of the doctors and

00:07:25.697 --> 00:07:28.367
the mean streets of Chicago are kind of bumpy sometimes.

00:07:28.697 --> 00:07:30.706
You really, really need to watch where you're walking.

00:07:30.947 --> 00:07:31.336
Yeah.

00:07:31.607 --> 00:07:33.226
I don't think that was a, a balance issue.

00:07:33.857 --> 00:07:36.737
That was a rolled up carpet in the middle of the sidewalk issue.

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But, uh, probably set, set up for

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failure.

00:07:39.197 --> 00:07:39.617
Probably

00:07:39.617 --> 00:07:40.697
still could have been avoided.

00:07:41.927 --> 00:07:45.317
He wanted me to run red lights to get him to the hospital guys.

00:07:45.617 --> 00:07:51.016
Well, I just lightly suggested that maybe it would be appropriate to run the red light, which you didn't end up doing.

00:07:51.257 --> 00:07:53.567
I did not break laws and I got you there.

00:07:53.627 --> 00:07:53.867
Yeah.

00:07:53.896 --> 00:07:55.456
And then we waited for eight hours anyway.

00:07:55.547 --> 00:07:55.877
Right.

00:07:55.966 --> 00:07:57.617
Don't go to hospitals in Chicago.

00:07:57.737 --> 00:08:01.276
Yeah, they did a great job once they started though.

00:08:01.692 --> 00:08:04.637
So not, that's not really a slight against the staff.

00:08:04.697 --> 00:08:06.226
It was just a very long wait.

00:08:06.377 --> 00:08:06.646
There were

00:08:06.646 --> 00:08:07.487
so many people.

00:08:07.961 --> 00:08:09.476
Yeah, it was, oh my God,

00:08:09.476 --> 00:08:09.507
it was a

00:08:09.882 --> 00:08:10.721
very busy hospital.

00:08:10.872 --> 00:08:12.461
It was a whole crazy situation.

00:08:12.521 --> 00:08:12.701
Yeah.

00:08:12.701 --> 00:08:14.742
We would've been better off driving out of town.

00:08:15.012 --> 00:08:15.192
Yeah.

00:08:15.192 --> 00:08:20.262
Although I don't know if the care would've been as good, so either way, my arm works now, so everything worked out pretty good.

00:08:20.622 --> 00:08:23.516
And he didn't cry at all, which was like.

00:08:24.637 --> 00:08:25.836
Incredible actually.

00:08:26.072 --> 00:08:26.271
Yeah.

00:08:26.271 --> 00:08:27.232
Oh, you know,

00:08:27.966 --> 00:08:31.956
he stood up and I was like, Ooh, I don't think your arm used to look like that.

00:08:32.677 --> 00:08:33.006
Yeah.

00:08:33.006 --> 00:08:34.777
It was like, I, it didn't used to feel like this.

00:08:34.777 --> 00:08:35.256
That's for sure.

00:08:36.787 --> 00:08:40.297
Anyways, that's why we don't go to Pen Beach Taqueria anymore.

00:08:42.397 --> 00:08:42.937
Oh man.

00:08:46.116 --> 00:08:47.376
We'll get delivery though.

00:08:47.376 --> 00:08:48.366
We just, we can't actually,

00:08:50.437 --> 00:08:51.817
bad memory, bad juju.

00:08:53.812 --> 00:08:54.412
So anyway.

00:08:54.412 --> 00:08:54.772
Yeah.

00:08:54.922 --> 00:08:55.672
Excessive sitting.

00:08:55.672 --> 00:08:56.272
We'll cause that.

00:08:57.892 --> 00:08:58.282
Oh man.

00:08:58.761 --> 00:08:59.001
Okay.

00:08:59.001 --> 00:09:04.491
So also just in general, a lower activity level from sitting around all day will burn less calories.

00:09:04.522 --> 00:09:04.822
Right.

00:09:04.822 --> 00:09:07.942
So we've talked a lot about calories and nutrition in the past episodes.

00:09:08.211 --> 00:09:12.621
So, you know, if you're trying to lose weight, it's important to try to burn as many calories as possible throughout the day.

00:09:12.831 --> 00:09:17.272
So, uh, sitting will pretty much tank the calorie burn full of the time that you're sitting.

00:09:17.451 --> 00:09:21.532
So even if you're doing exercise throughout the day, you still wanna try to get up and be active throughout the day.

00:09:21.836 --> 00:09:23.942
To to add a little more calorie burn to your day.

00:09:24.302 --> 00:09:29.611
And even if you're not trying to lose weight, but if you're just trying to be a person that can eat more food,

00:09:29.731 --> 00:09:29.881
oh yeah.

00:09:30.322 --> 00:09:30.442
You know,

00:09:31.101 --> 00:09:32.511
that's a, that's a worthy goal.

00:09:32.631 --> 00:09:32.902
Yeah.

00:09:32.902 --> 00:09:36.381
If you want to just maintain weight, but eat a ton of food, you gotta burn a ton of calories.

00:09:36.442 --> 00:09:36.711
Yeah.

00:09:36.741 --> 00:09:47.062
Also, one last issue with excessive sitting specifically is that they did some studies and they saw that it can actually cause your leg muscles to not be able to absorb the amino acids from protein as well.

00:09:47.302 --> 00:09:47.542
Oh.

00:09:47.601 --> 00:09:59.841
So even if you are strength training, if you are sitting excessively, your leg muscles might not be repairing and building as much as they can because they can't really process the amino acids quite as well with excessive sitting.

00:10:00.427 --> 00:10:01.267
That's interesting.

00:10:01.267 --> 00:10:05.557
Is there like a, a quantifiable percentage less good?

00:10:05.706 --> 00:10:06.907
There is in the study.

00:10:06.907 --> 00:10:08.466
I don't have the number handy.

00:10:08.466 --> 00:10:08.586
Okay.

00:10:08.706 --> 00:10:14.047
But the takeaway was it's another downside from sending too much, even if you're exercising

00:10:14.106 --> 00:10:15.817
and it's significant enough to matter.

00:10:16.057 --> 00:10:17.346
They did say it was significant.

00:10:17.466 --> 00:10:17.586
Oh, wow.

00:10:17.981 --> 00:10:18.251
Okay.

00:10:18.611 --> 00:10:19.902
Statistically significantly.

00:10:19.902 --> 00:10:20.236
That's good to know.

00:10:20.241 --> 00:10:23.562
'cause like if I'm gonna do stupid squats and stuff, like I want those to count,

00:10:23.861 --> 00:10:24.042
right?

00:10:24.101 --> 00:10:25.692
Yeah, no, definitely.

00:10:25.692 --> 00:10:29.966
Anything you can do to avoid your hard earned work, going away is a good idea, right?

00:10:30.162 --> 00:10:31.182
Like that shit's hard.

00:10:31.182 --> 00:10:33.312
If I'm gonna do it, it better work.

00:10:33.402 --> 00:10:33.642
Right?

00:10:33.881 --> 00:10:35.471
So maybe that alone's a reason to do this thing.

00:10:35.501 --> 00:10:36.491
Yes, I agree.

00:10:38.331 --> 00:10:42.052
So now that you know some of the benefits, how many steps do we want to try to get every day?

00:10:42.532 --> 00:10:42.772
Right.

00:10:42.772 --> 00:10:49.131
So 10,000 is a nice round number and it's been pushed for a long time as like the standard goal.

00:10:49.282 --> 00:10:53.451
What's interesting about that is for a long time there was not really any science behind the number.

00:10:53.542 --> 00:10:55.792
It was just like, this sounds like a nice number.

00:10:55.797 --> 00:10:55.817
Yeah.

00:10:55.886 --> 00:10:58.057
Five sells five digits, we can sell pedometers.

00:10:58.067 --> 00:10:59.297
Right, right.

00:10:59.297 --> 00:11:02.782
And it has turned out to be confirmed by studies that showed.

00:11:03.121 --> 00:11:12.302
In 70,000 participants over seven years, 9,000 to 10,000 steps a day resulted in a 39% less risk of dying.

00:11:12.932 --> 00:11:13.111
Wow.

00:11:13.111 --> 00:11:13.861
Just in general.

00:11:14.522 --> 00:11:18.932
So they showed, as long as you're in that nine to 10,000 range seemed to be the sweet spot.

00:11:19.231 --> 00:11:22.292
Over 10,000, there wasn't much additional risk reduction.

00:11:22.442 --> 00:11:22.591
Hmm.

00:11:22.802 --> 00:11:28.111
So it turns out that the 10,000 we've been focusing on, which is about an hour and a half of walking a day.

00:11:28.111 --> 00:11:28.172
Yeah.

00:11:28.442 --> 00:11:29.851
Like roughly five miles.

00:11:29.881 --> 00:11:30.211
Right.

00:11:31.027 --> 00:11:33.157
Is really a good sweet spot.

00:11:33.216 --> 00:11:37.326
And they said that's just like a general baseline for movement, right?

00:11:37.326 --> 00:11:44.256
So if you were running 5,000 steps a day because of the increase in intensity, maybe that would be just as good.

00:11:44.736 --> 00:11:52.147
But just as a general overview of the study, walking nine to 10,000 steps a day was a big risk reduction in in death.

00:11:52.206 --> 00:11:57.397
Well, for me, I would do 15,000 steps of walking before I did 5,000 steps of running because.

00:11:58.011 --> 00:12:00.142
I can't find a sports bra that does a damn thing.

00:12:01.131 --> 00:12:03.142
If you have any recommendations, send them my way.

00:12:03.831 --> 00:12:06.111
Yeah, you even tried the, the fancy Taylor Swift one, right?

00:12:06.356 --> 00:12:07.072
I know, I know.

00:12:07.341 --> 00:12:09.142
But like fucking Mulan in that thing.

00:12:09.231 --> 00:12:17.091
Also, on top of the direct medical health benefit, 10,000 steps a day also tends to burn about 300 to 500 calories a day.

00:12:17.451 --> 00:12:19.221
That's two TVP muffins.

00:12:19.221 --> 00:12:19.851
That's true.

00:12:19.912 --> 00:12:20.211
Yeah.

00:12:20.302 --> 00:12:22.101
And I could eat two more of those every day.

00:12:22.101 --> 00:12:22.162
Yeah.

00:12:22.162 --> 00:12:22.942
So that's worth it alone.

00:12:22.942 --> 00:12:23.121
Right?

00:12:23.152 --> 00:12:24.836
So some of the ways that you can track.

00:12:25.236 --> 00:12:26.917
How many steps a day you get?

00:12:27.037 --> 00:12:28.297
I guess there's really only one way.

00:12:28.297 --> 00:12:29.616
It's a pedometer, I guess.

00:12:29.621 --> 00:12:29.767
Guess you

00:12:29.767 --> 00:12:30.307
could count.

00:12:30.307 --> 00:12:30.456
You could

00:12:30.456 --> 00:12:30.576
count.

00:12:33.067 --> 00:12:34.447
Carry on a little notepad.

00:12:34.506 --> 00:12:34.956
Yeah.

00:12:34.956 --> 00:12:37.057
No, wouldn't recommend that.

00:12:37.403 --> 00:12:37.413
Um,

00:12:38.407 --> 00:12:38.616
no.

00:12:38.616 --> 00:12:44.642
I do that sometimes if I'm walking for some reason when I'm walking from my car to my office at work, I like.

00:12:44.986 --> 00:12:46.456
Count the steps in my brain.

00:12:46.456 --> 00:12:46.517
Yeah.

00:12:46.517 --> 00:12:47.476
Just because I'm bored.

00:12:47.596 --> 00:12:47.897
Yeah.

00:12:47.986 --> 00:12:48.527
Do you do that?

00:12:48.527 --> 00:12:49.277
Is that a me thing?

00:12:49.277 --> 00:12:49.706
I don't know.

00:12:49.706 --> 00:12:49.871
I don't

00:12:49.871 --> 00:12:49.937
do that.

00:12:49.937 --> 00:12:51.856
I did used to count like tiles though.

00:12:51.856 --> 00:12:53.231
Ceiling tiles and floor tiles.

00:12:53.231 --> 00:12:53.241
Yeah.

00:12:53.716 --> 00:12:54.287
Well, it's a good

00:12:54.287 --> 00:12:54.616
time.

00:12:54.947 --> 00:13:05.626
So anyway, I don't think that is in any way helpful, but usually you would use a pedometer to count your steps, which is literally just a step meter is basically what that means.

00:13:06.106 --> 00:13:06.976
Um, so.

00:13:07.581 --> 00:13:13.851
Also if you like know a five mile route around your area, you could probably just walk the route and know you got the 10,000 steps.

00:13:13.851 --> 00:13:18.591
Or if you have like a high school track near your house, yeah, then you would know how long that is,

00:13:18.652 --> 00:13:18.892
right?

00:13:18.892 --> 00:13:19.581
Stuff like that.

00:13:19.581 --> 00:13:24.322
But in general, if you're just trying to track your going about your day kind of steps, a pedometer is a good choice.

00:13:25.047 --> 00:13:29.726
If you have a smartphone, most smartphones can kind of track your steps from your pocket.

00:13:29.787 --> 00:13:30.777
Just built in.

00:13:30.807 --> 00:13:30.866
Yeah.

00:13:30.866 --> 00:13:31.586
Native support.

00:13:31.797 --> 00:13:40.437
It's not super accurate, but if you don't wanna buy anything else and you want to just get a rough idea, your phone, you can probably, I, I know iPhone for a fact can do it.

00:13:40.736 --> 00:13:42.537
Androids, I'm sure they can do it.

00:13:42.537 --> 00:13:42.772
I have an iPhone.

00:13:42.772 --> 00:13:43.371
Yeah, I think there's

00:13:43.376 --> 00:13:44.697
like Google fit on there.

00:13:45.326 --> 00:13:45.386
Yeah.

00:13:45.386 --> 00:13:51.386
The problem I've run into, 'cause I'm a girl and they don't give us pockets, is we don't have pockets in a lot of our like workout apparel.

00:13:51.386 --> 00:13:51.626
So.

00:13:52.172 --> 00:13:53.192
That's a really good point.

00:13:53.192 --> 00:13:53.341
Yeah.

00:13:53.341 --> 00:13:54.091
Where would you put it?

00:13:54.152 --> 00:13:57.631
You girls really drew the short straw on the pants with pockets situation.

00:13:57.692 --> 00:14:04.442
I know as a girl, I just want some pockets, like good pockets, not like chapstick sized pockets.

00:14:04.442 --> 00:14:09.272
I want deep pockets that I can shove like 20 cell phones in and a water bottle.

00:14:09.331 --> 00:14:09.721
Yeah.

00:14:10.211 --> 00:14:10.902
You gotta work on that.

00:14:10.902 --> 00:14:11.621
Yeah, we'll have to come out.

00:14:11.682 --> 00:14:14.231
We'll have to add that to our clothing shop on the website.

00:14:16.662 --> 00:14:18.221
These aren't pants, they're just pockets.

00:14:19.601 --> 00:14:20.022
Right.

00:14:20.022 --> 00:14:24.701
So the options that people typically end up using is some kind of pedometer on Amazon.

00:14:24.701 --> 00:14:28.152
You can find some clip on like not smart pedometers.

00:14:28.152 --> 00:14:30.402
They literally just a little LCD screen.

00:14:30.642 --> 00:14:32.142
No Bluetooth, nothing like that.

00:14:32.142 --> 00:14:32.772
Yeah, it just counts.

00:14:32.772 --> 00:14:35.802
They're not mega accurate, but you can clip 'em on anything.

00:14:35.802 --> 00:14:37.601
Clip 'em on, uh, to your shoe LA shirt.

00:14:37.642 --> 00:14:38.272
Whatever.

00:14:38.662 --> 00:14:41.211
And they're like 25 to 30 bucks on Amazon for the real, you probably

00:14:41.211 --> 00:14:42.022
find it even cheaper.

00:14:42.022 --> 00:14:42.381
Right.

00:14:42.381 --> 00:14:43.761
They used to be like 15 bucks.

00:14:43.851 --> 00:14:43.912
Yeah.

00:14:43.912 --> 00:14:45.261
Those are the cheapest ones I saw now.

00:14:45.292 --> 00:14:45.772
Oh really?

00:14:45.922 --> 00:14:46.042
Yeah.

00:14:46.042 --> 00:14:47.241
They didn't used to be way cheaper.

00:14:47.241 --> 00:14:48.351
Inflation, man.

00:14:48.381 --> 00:14:52.461
Even the old Fitbit zip, like a really nice clip on 'em only used to be like $20.

00:14:52.491 --> 00:14:52.642
Mm-hmm.

00:14:52.942 --> 00:14:53.302
But yeah.

00:14:54.307 --> 00:14:54.787
That's said

00:14:54.846 --> 00:14:55.596
there might be some more.

00:14:55.596 --> 00:14:59.496
If you go look on Team Who or Wish or something, there's probably a $5 pedometer, maybe

00:14:59.496 --> 00:15:00.341
Walmart, who knows?

00:15:00.341 --> 00:15:00.981
Yeah, try 'em out.

00:15:01.206 --> 00:15:06.907
The next step up from there is stuff around the a hundred dollars mark Bit has one called the Inspire three.

00:15:06.907 --> 00:15:08.647
It's a really simple pedometer.

00:15:08.677 --> 00:15:10.297
It goes around your wrist like a watch strap.

00:15:10.567 --> 00:15:11.826
It's $99.

00:15:12.096 --> 00:15:16.057
There's also one on Amazon called The Wise Band that's really similar to the Fitbit.

00:15:16.116 --> 00:15:19.206
That one's $89, and I'll put some links to that stuff in the show notes.

00:15:19.726 --> 00:15:29.297
Um, if you want something a little more stepped up that has some more features around tracking, you can use a smartwatch like the Apple Watch or the Google Watch or Samsung watch.

00:15:29.567 --> 00:15:29.866
Yeah.

00:15:29.866 --> 00:15:33.647
And Fitbit has some like higher tier options too, that are really good.

00:15:33.706 --> 00:15:33.947
Yeah.

00:15:34.006 --> 00:15:39.856
The smart watches will have step trackers typically, but also they have a whole bunch of other fitness related tracking.

00:15:39.917 --> 00:15:40.081
Like yeah,

00:15:40.081 --> 00:15:40.562
like heart rate,

00:15:40.667 --> 00:15:43.042
heart rate, oxygen tracking, uh, sleep.

00:15:43.336 --> 00:15:43.817
Sleep.

00:15:43.817 --> 00:15:46.427
You can actually put in the workout you're doing, you track your workouts.

00:15:46.432 --> 00:15:46.481
Yeah.

00:15:46.817 --> 00:15:47.836
Whole bunch of stuff like that.

00:15:47.836 --> 00:15:51.947
I have an Apple watch and I use it to track all of my lifts, all my exercise, everything.

00:15:51.947 --> 00:15:52.726
So it does a lot.

00:15:52.787 --> 00:15:52.876
I

00:15:52.876 --> 00:15:54.017
use an Ora ring.

00:15:54.167 --> 00:15:55.876
Yeah, Ora ring's another good option.

00:15:55.907 --> 00:16:01.547
They're a little bit more expensive and you do have to have, I think it's like what, a $5 a month subscription or something?

00:16:01.697 --> 00:16:01.817
Yeah.

00:16:01.817 --> 00:16:04.037
But I like it 'cause it's not on my wrist.

00:16:04.567 --> 00:16:09.697
Because I paid a lot of money to get these really cool tattoos on my arm, so I'm not gonna cover them up with watches.

00:16:09.966 --> 00:16:10.027
Yeah.

00:16:10.027 --> 00:16:12.756
Well, plus you actually had an issue with the sensors mm-hmm.

00:16:13.057 --> 00:16:15.851
On one of our, our wrist devices not being able to read through your tattoos.

00:16:15.851 --> 00:16:16.251
That's true.

00:16:16.297 --> 00:16:18.576
So we had whoops for a while, which don't

00:16:18.576 --> 00:16:18.876
do steps.

00:16:18.876 --> 00:16:18.966
They

00:16:18.966 --> 00:16:20.647
don't do steps, but they do a lot of other stuff.

00:16:21.006 --> 00:16:23.047
But I was having this issue where.

00:16:23.476 --> 00:16:29.356
Um, my, where my tattoos are, they were right where the sensors were and they couldn't read my steps at all.

00:16:29.356 --> 00:16:30.917
Like all of my data was garbage.

00:16:30.917 --> 00:16:34.126
And I reached out and they're like, oh, that's a known issue with tattoos.

00:16:34.246 --> 00:16:34.576
Yeah.

00:16:34.667 --> 00:16:37.692
So if you're ever having issues with sensors and you have tattoos, it could be.

00:16:38.527 --> 00:16:39.037
It could be that.

00:16:39.336 --> 00:16:39.486
Yeah.

00:16:39.486 --> 00:16:41.376
So, or is a really good alternative option.

00:16:41.376 --> 00:16:41.466
Mm-hmm.

00:16:42.006 --> 00:16:42.397
Um, just

00:16:42.397 --> 00:16:49.897
if you are working out or climbing a ladder or doing like anything where you would be concerned of the ring pulling off, do not wear that ring.

00:16:50.346 --> 00:16:51.756
You will deglove your finger.

00:16:52.326 --> 00:16:52.476
Yeah.

00:16:52.476 --> 00:16:55.147
And I wouldn't recommend looking up Degloving unless, unless.

00:16:56.157 --> 00:16:59.157
Unless you're not really sensitive to medical tragedies.

00:16:59.667 --> 00:16:59.937
Yeah.

00:16:59.937 --> 00:17:04.916
But, uh, it's basically something you really don't want to happen to your finger where it like pulls the skin off the bone or something crazy.

00:17:04.946 --> 00:17:07.886
So, uh, yeah, it just pretty much pulls all the skin right off your finger.

00:17:07.977 --> 00:17:08.067
Yeah.

00:17:08.067 --> 00:17:12.356
So in general, don't wear rings while you're lifting weights, period.

00:17:12.416 --> 00:17:12.626
Yeah.

00:17:13.957 --> 00:17:22.057
So then the other option is a dedicated fitness tracker, which a smartwatch does have a lot of fitness features, but it's not necessarily a dedicated fitness tracker.

00:17:22.326 --> 00:17:27.936
So for a dedicated fitness tracker, that's gonna be some of the higher end Fitbit devices or like even the Garmins.

00:17:28.237 --> 00:17:28.326
Yeah.

00:17:28.326 --> 00:17:37.326
Garmin Re makes, uh, really popular highend fitness tracker specific devices that a lot of people prefer to a smartwatch 'cause they don't really want all the phone smart app features.

00:17:37.326 --> 00:17:37.386
Yeah.

00:17:37.386 --> 00:17:38.261
And then the ring ones.

00:17:38.836 --> 00:17:39.916
Yeah, there's a couple other ring ones.

00:17:39.916 --> 00:17:41.291
Like a ultra human super.

00:17:41.291 --> 00:17:41.491
Yeah,

00:17:41.491 --> 00:17:42.856
ultra human aura.

00:17:43.156 --> 00:17:43.517
Aura.

00:17:43.517 --> 00:17:45.797
And there's even another one, I can't remember the name of it right now, that just came out.

00:17:46.096 --> 00:17:47.356
Mm. There's a couple other ones out there.

00:17:47.596 --> 00:17:47.896
Yeah.

00:17:48.787 --> 00:17:50.076
I would really recommend Aura.

00:17:50.136 --> 00:17:50.797
I like it.

00:17:50.797 --> 00:17:53.406
It does sleep, it does steps.

00:17:53.856 --> 00:17:55.267
I don't know, I think it's great.

00:17:55.596 --> 00:17:58.747
I really like the Whoop, but again, it doesn't do step tracking, so

00:17:58.807 --> 00:17:59.106
yeah.

00:17:59.106 --> 00:18:05.646
Also, if you're a girl using the Whoop, it gives you insights on how you can, uh, improve your overall readiness.

00:18:06.332 --> 00:18:06.662
Yeah,

00:18:06.781 --> 00:18:10.321
and the only insights it gave me is I should be on my period more.

00:18:10.741 --> 00:18:10.771
Oh,

00:18:10.771 --> 00:18:11.102
yeah.

00:18:11.162 --> 00:18:18.122
There's like this direct correlation with a lot of period data that I guess like it drops your heart rate so it thinks that you slept better.

00:18:18.571 --> 00:18:20.912
So it's like, yeah, definitely do that more.

00:18:21.261 --> 00:18:23.451
Yeah, the Whoop did actually have some cool features like that.

00:18:23.451 --> 00:18:33.922
You could tell it kind of what you did for the day and then it'll over time trend like what things you did every day, made your scores better for recovery and stuff, and that was a pretty interesting result for yours.

00:18:34.342 --> 00:18:34.402
Yeah.

00:18:34.402 --> 00:18:37.402
I feel like they don't have the girl stuff figured out very well yet.

00:18:37.402 --> 00:18:39.922
Like the Whoop was designed for men, kind of.

00:18:39.922 --> 00:18:42.622
Yeah, and they don't have the, like the woman stuff.

00:18:43.027 --> 00:18:47.227
At least since I've used it, which was like a year and a half ago, but they didn't have the women stuff figured out.

00:18:47.406 --> 00:18:48.936
It was pretty wacky recommendation.

00:18:48.936 --> 00:18:49.987
Still a pretty cool device though.

00:18:50.076 --> 00:18:52.386
So yeah, that's kind of how you would track your steps.

00:18:52.567 --> 00:19:00.457
And then as far as some tips that, uh, are not actively like go out for a walk, how to just kind of get up and get more steps throughout your day.

00:19:00.457 --> 00:19:01.747
There's a couple tips we have for that.

00:19:01.751 --> 00:19:01.862
Get

00:19:01.862 --> 00:19:02.061
a dog.

00:19:02.656 --> 00:19:04.517
Get a dog is actually a really good one.

00:19:05.207 --> 00:19:06.346
Probably get a kid too.

00:19:06.346 --> 00:19:07.426
It is probably in the same vein.

00:19:07.967 --> 00:19:08.146
Yeah.

00:19:08.146 --> 00:19:15.166
So you can chase around your, you know, small creature that you care for, whether that's a human or an animal, and that'll get you some extra steps throughout the day.

00:19:15.166 --> 00:19:18.166
Also, you can park further away whenever you go anywhere.

00:19:18.406 --> 00:19:21.227
Uh, try to just like park at the farthest spot I can see.

00:19:21.422 --> 00:19:25.231
One that keeps you away from the other car so your ears doesn't get dinged or hit or something.

00:19:25.231 --> 00:19:28.981
It's less likely to also, two, you just get some extra steps just from walking.

00:19:28.981 --> 00:19:29.041
Yeah.

00:19:29.402 --> 00:19:32.011
Sometimes the downside of it starts raining while you're inside the building.

00:19:32.221 --> 00:19:32.402
Oh my God.

00:19:32.402 --> 00:19:33.707
Don't even get me started on that.

00:19:34.321 --> 00:19:35.971
That happens to me all the time.

00:19:35.971 --> 00:19:38.491
Every time I'm leaving work, it's like now it's down pouring.

00:19:39.092 --> 00:19:41.971
Also, if you are in a circumstance that allows it.

00:19:42.146 --> 00:19:49.497
Uh, trying to commute to work on your bike or use your bike to get to food or whatever you do outside of your house as much as possible.

00:19:49.497 --> 00:19:49.737
Be careful

00:19:49.737 --> 00:19:50.876
though, and wear a helmet.

00:19:51.086 --> 00:19:51.567
Sure.

00:19:51.567 --> 00:19:51.836
Yeah.

00:19:51.836 --> 00:19:58.797
If you have a way to safely and actually even a way at all to ride your bike to a couple of things you do, that'll help a little bit.

00:19:58.886 --> 00:19:58.946
Yeah.

00:19:58.946 --> 00:19:59.787
Getting some movement in.

00:20:00.297 --> 00:20:07.707
Another one is take the stairs every chance you get taking the stairs is actually directly linked to a reduc reduction in stroke risk, uh, in general.

00:20:07.886 --> 00:20:12.777
So every time you go to get on an elevator, maybe just think like, oh, could I just take the stairs instead?

00:20:13.076 --> 00:20:14.797
And that's always a better option if you can.

00:20:15.321 --> 00:20:21.412
Unless it's like five flights and you've gotta go talk to your boss and then you're gonna be outta breath and be like, then I think maybe,

00:20:21.741 --> 00:20:22.342
yeah, maybe

00:20:22.342 --> 00:20:22.791
elevator.

00:20:22.791 --> 00:20:23.241
I don't know.

00:20:23.301 --> 00:20:24.051
That's just my opinion.

00:20:24.112 --> 00:20:24.471
That's fair.

00:20:24.471 --> 00:20:27.201
You gotta kind of play it by ear what the, what the situation is.

00:20:27.531 --> 00:20:31.711
If you're gonna be drenched in sweat and you're going up to a presentation, uh, maybe just take the elevator.

00:20:31.942 --> 00:20:32.152
Yeah.

00:20:32.152 --> 00:20:32.392
I don't know.

00:20:33.442 --> 00:20:34.132
You can also get.

00:20:34.317 --> 00:20:37.467
An under desks treadmill or like an under desks pedal thing?

00:20:37.707 --> 00:20:38.576
Under desks, treadmill.

00:20:38.576 --> 00:20:40.406
If you haven't thought about that or had one.

00:20:40.406 --> 00:20:45.507
Might sound a little extreme, but they're actually pretty low key and they're not even very expensive.

00:20:45.777 --> 00:20:51.656
It's just like the bottom part of a treadmill and it's a very small like footprint compared to a full treadmill.

00:20:51.747 --> 00:20:52.076
Yeah.

00:20:52.106 --> 00:20:57.237
So you can just kind of roll it around under your desk and like slide it out so you can use it when you're in a meeting or something.

00:20:57.731 --> 00:21:02.201
And like, okay, this maybe is a little niche, but if you've ever heard of the band Rom Stein.

00:21:02.321 --> 00:21:02.471
Yeah.

00:21:02.801 --> 00:21:04.692
The one, the, the keyboard player.

00:21:04.751 --> 00:21:05.531
We've been to their concert.

00:21:05.561 --> 00:21:06.011
Yeah.

00:21:06.102 --> 00:21:09.491
He, well, I know you, I'm saying others, like maybe other people.

00:21:09.497 --> 00:21:09.707
Oh, I

00:21:09.707 --> 00:21:11.106
just wanted to brag that we've been to their concert.

00:21:11.106 --> 00:21:11.291
Oh yeah, we

00:21:11.291 --> 00:21:16.662
have, there's fire, lots of fire, but like the keyboard player, he's.

00:21:17.041 --> 00:21:18.301
Literally walking on a treadmill.

00:21:18.301 --> 00:21:19.382
The whole concert.

00:21:19.386 --> 00:21:19.402
Yeah.

00:21:19.406 --> 00:21:19.561
Yeah.

00:21:19.561 --> 00:21:20.311
It's really cool.

00:21:20.311 --> 00:21:21.061
That is really cool.

00:21:21.122 --> 00:21:24.662
Another good one is try to walk and talk whenever you're on the phone.

00:21:24.662 --> 00:21:29.432
In general, like anytime you're on the phone, but also if you're on meetings at work and it's not one where you're kind of tied to your computer.

00:21:29.432 --> 00:21:29.521
Mm-hmm.

00:21:29.761 --> 00:21:35.551
Or having to use, you know, zoom to present or whatever, just try to actually get up and move around while you're on that phone call.

00:21:35.612 --> 00:21:43.082
Another small things throughout the day to attach to, okay, I'm gonna do a little more activity while I do this thing I'd normally be sitting down for.

00:21:43.086 --> 00:21:43.156
Yeah.

00:21:43.902 --> 00:21:46.152
Or like use the farthest away bathroom.

00:21:46.241 --> 00:21:47.321
Yeah, that's a good one.

00:21:47.442 --> 00:21:52.751
Yeah, I used to do that, but now the tunnel that I would walk through, I'm not allowed walking through it anymore.

00:21:52.811 --> 00:22:02.981
And if you have the walking treadmill or if you have the under desks treadmill, or you just have a normal treadmill at home for some reason, you can take that to the next level and take meetings or your phone calls, like on your actual tread.

00:22:03.041 --> 00:22:09.582
I've seen people, several people at work, and if you're, if you work in a corporate environment and you do video calls, you've probably seen at least a few people who.

00:22:09.662 --> 00:22:12.451
Take calls these days while they're walking on some kind of treadmill.

00:22:12.451 --> 00:22:17.402
It's actually fairly common in corporate America these days, so you won't look too weird doing it if you have to do it on video.

00:22:17.461 --> 00:22:22.711
Another thing you can do is set a timer to remind you to just stand up for a minute or two every hour throughout the workday.

00:22:23.071 --> 00:22:25.442
Um, the Apple Watch has a default feature for this.

00:22:25.501 --> 00:22:29.281
I haven't used a Samsung watch, but I have to imagine it probably has something like that too.

00:22:29.672 --> 00:22:35.372
Or you could just set a normal, even like an egg timer or something on your desk or set up some kind of recurring timer on your phone.

00:22:35.761 --> 00:22:37.531
Well, the finish trackers will like vibrate.

00:22:37.596 --> 00:22:39.636
Every hour if you haven't hit your steps and stuff.

00:22:39.696 --> 00:22:45.096
Yeah, so just any kind of way it can remind you, Hey, I've been sitting here for quite a while now.

00:22:45.156 --> 00:22:47.707
Lemme just stand up and kind of move around for a couple minutes.

00:22:47.767 --> 00:22:55.116
So those are the little tips you can do to be active when otherwise you would've taken a less active choice and just help throughout the day.

00:22:55.267 --> 00:22:57.362
And those little things really add up over time.

00:22:57.487 --> 00:22:57.842
If you're doing.

00:22:58.261 --> 00:23:01.561
Two or three of these different tips every day for a couple of months.

00:23:01.832 --> 00:23:06.392
I mean, you're way more active than you were before and you're probably burning a few hundred more calories a day.

00:23:06.392 --> 00:23:10.741
So it all just adds up to really positive outcomes just from doing these little bitty choices throughout the day.

00:23:10.801 --> 00:23:17.971
Another way you can tackle this, in addition to doing those things, is something called exercise snacks, which is kind of a newer.

00:23:18.247 --> 00:23:19.777
Idea that's been studied.

00:23:20.166 --> 00:23:28.416
Basically it's you get around one to two minutes of exercise anytime you have chance throughout the day with a, about an hour or so in between those.

00:23:28.537 --> 00:23:37.446
So it's literally like you do something like climbing stairs, jumping jacks, sprints, like, uh, just do squats in your chair, which is just where you stand up outta your chair and sit back down.

00:23:37.446 --> 00:23:43.656
Just do that over and over for one to two minutes, uh, that kind of thing for just literally one to two minutes, about once an hour.

00:23:43.896 --> 00:23:46.942
So you could just stand up and sit down over and over again in your chair for a minute.

00:23:47.636 --> 00:23:48.182
Be Be careful

00:23:48.182 --> 00:23:49.412
is a wheelie chair though.

00:23:49.592 --> 00:23:50.162
Oh, for sure.

00:23:50.162 --> 00:23:50.372
Yeah.

00:23:50.612 --> 00:23:51.511
Be safe about it.

00:23:52.862 --> 00:23:54.481
You don't have to do fast ones, you can do it slow.

00:23:57.001 --> 00:24:07.352
But um, yeah, so a study showed that the aerobic and leg strength gains were going up and down three flights of stairs quickly, three times a day for six weeks were really significant.

00:24:07.501 --> 00:24:12.451
So you actually got quite a bit stronger and had a lot of leg muscle gain just from doing that three times a day.

00:24:12.811 --> 00:24:13.051
Wow.

00:24:13.412 --> 00:24:13.652
Yeah.

00:24:13.801 --> 00:24:14.791
I may actually try doing that.

00:24:15.366 --> 00:24:15.757
Yeah.

00:24:16.237 --> 00:24:29.166
They also showed over the, uh, six weeks that going and just pedaling hard for one minute, several times a day on an exercise bike was, uh, basically equivalent or very comparable to a single 10 minute session each day.

00:24:29.406 --> 00:24:29.586
Hmm.

00:24:29.946 --> 00:24:32.916
So not only is this kind of convenient, 'cause you can just.

00:24:33.082 --> 00:24:42.172
Get up once an hour, once every couple hours and just go do a thing really intensely or as intensely as is safe, right for you, uh, for about one to two minutes.

00:24:42.201 --> 00:24:45.892
And that can be just as good as getting in one longer session that day.

00:24:46.372 --> 00:24:47.152
That's interesting.

00:24:47.301 --> 00:24:47.571
Yeah.

00:24:48.682 --> 00:24:57.501
And if you do little one minute pedal sessions throughout the day and then you have a, a real workout later on, all these things really add up and you'll just be in a much better, you know, state overall going forward.

00:24:57.531 --> 00:24:58.102
So that's pretty cool.

00:24:58.162 --> 00:25:06.172
So that's pretty much all we had as far as these little tips for how to get started moving around and maybe how to replace some of the less active things in your day with more active things.

00:25:06.172 --> 00:25:06.231
So

00:25:06.801 --> 00:25:07.777
try to hit 10,000 steps.

00:25:08.436 --> 00:25:09.547
Try to hit 10,000 steps.

00:25:09.636 --> 00:25:11.017
Try not to sit so much at work.

00:25:11.257 --> 00:25:11.586
Right.

00:25:11.646 --> 00:25:13.807
Try to find some way not to sit as much.

00:25:14.076 --> 00:25:14.346
Yeah.

00:25:14.436 --> 00:25:15.727
Or when you're watching Netflix.

00:25:15.787 --> 00:25:16.116
Yeah.

00:25:16.567 --> 00:25:16.626
Um,

00:25:17.497 --> 00:25:18.636
and exercise snacks.

00:25:18.757 --> 00:25:22.207
Yeah, exercise snacks are, I think, a really good one that a lot of people can do.

00:25:22.477 --> 00:25:33.277
Technically an exercise snack is kind of intense minute or two, but even if you just go take like a five minute walk every hour or something like that, I dunno, your work is really gonna vary on how, what you can get away with here.

00:25:33.277 --> 00:25:34.267
I, I recognize that.

00:25:34.267 --> 00:25:34.326
Yeah.

00:25:34.656 --> 00:25:37.656
But, uh, basically the theme is every chance you get.

00:25:37.836 --> 00:25:38.707
Be a little active.

00:25:38.707 --> 00:25:39.636
Just drink a lot of water.

00:25:39.696 --> 00:25:40.446
Have to go pee a lot.

00:25:41.017 --> 00:25:42.067
Yeah, I've seen that tip.

00:25:42.307 --> 00:25:42.606
Yeah.

00:25:42.606 --> 00:25:42.636
Uh,

00:25:42.636 --> 00:25:45.757
drink a lot of water and you'll have to get up, uh, pretty frequently to use the restroom.

00:25:45.817 --> 00:25:45.936
So

00:25:45.936 --> 00:25:45.997
Yeah.

00:25:45.997 --> 00:25:46.957
Or pretend to be a smoker.

00:25:46.957 --> 00:25:48.336
And then take breaks whenever you want.

00:25:48.396 --> 00:25:50.047
Yeah, I think everybody should really do that.

00:25:50.076 --> 00:25:51.606
Some, some stuff we saw in the news.

00:25:51.606 --> 00:25:59.737
Really just one big thing we saw this week, there was a vegan cyclist from the British Olympic team named Anna Henderson that won the silver medal in the Olympics this year.

00:26:00.037 --> 00:26:02.136
So another vegan with a medal in the Olympics.

00:26:02.136 --> 00:26:02.557
That's pretty cool.

00:26:02.557 --> 00:26:02.767
We love

00:26:02.767 --> 00:26:03.037
that.

00:26:03.092 --> 00:26:03.991
Always like to see it.

00:26:04.112 --> 00:26:05.942
Also, we tried a new vegan brand this week.

00:26:06.271 --> 00:26:08.132
It was my favorite indulgence.

00:26:08.132 --> 00:26:08.761
Granola.

00:26:09.092 --> 00:26:09.692
Yes.

00:26:09.692 --> 00:26:10.622
They're really good.

00:26:11.192 --> 00:26:11.491
Yeah.

00:26:11.521 --> 00:26:14.821
It's like a small company and they have I think four or five flavors.

00:26:15.392 --> 00:26:19.291
They have a nut free, one chocolate mocha pumpkin spice, and then.

00:26:19.356 --> 00:26:20.707
I think a maple one.

00:26:20.916 --> 00:26:21.217
Yeah.

00:26:21.426 --> 00:26:23.406
But we got all four flavors and they were really good.

00:26:23.527 --> 00:26:29.946
The chocolate mocha was even good, and I don't think either one of us really normally likes a mocha flavor, but it was, yeah, it was really actually, I usually

00:26:29.946 --> 00:26:32.856
hate anything mocha or coffee related, but it was really good.

00:26:32.946 --> 00:26:37.747
Oh, one of the cool recipes you made this week was some like Satan and tofu egg patties.

00:26:37.777 --> 00:26:38.166
Yeah.

00:26:38.737 --> 00:26:39.352
So we made like.

00:26:40.402 --> 00:26:46.281
Egg flavored Satan patties basically that you can use on like, uh, breakfast sandwiches.

00:26:46.342 --> 00:26:46.432
Yeah,

00:26:47.061 --> 00:26:48.352
the macros are actually really good.

00:26:48.352 --> 00:26:51.711
It's like 20 something grams of protein for 150 calories.

00:26:52.102 --> 00:26:56.392
They're really fast to make, they take about what, maybe 10 minutes of actual labor.

00:26:56.636 --> 00:26:57.656
Yeah, it wasn't much at all.

00:26:57.747 --> 00:27:00.807
And then you cook, you steam 'em for like 20 minutes, they turn out great.

00:27:00.926 --> 00:27:01.227
Yeah.

00:27:01.856 --> 00:27:09.717
And since you put a little bit of tofu inside your, Satan takes care of the issue we were talking about last week where wheat's a little short on lysine for amino acids.

00:27:09.807 --> 00:27:09.866
Yeah.

00:27:10.136 --> 00:27:11.967
And makes it basically a complete protein.

00:27:12.027 --> 00:27:12.777
I'm a big fan of 'em.

00:27:12.987 --> 00:27:13.166
Yeah.

00:27:13.166 --> 00:27:13.856
They're really good.

00:27:13.977 --> 00:27:15.207
Tastes just like an egg.

00:27:15.507 --> 00:27:15.596
Yeah.

00:27:15.596 --> 00:27:17.967
Now you've made 'em before and you've been kind of iterating this recipe.

00:27:17.967 --> 00:27:21.237
I think you really got it in a great spot now where it's basically just an egg patty.

00:27:21.537 --> 00:27:22.527
It only took four times.

00:27:22.527 --> 00:27:22.856
Yeah.

00:27:23.186 --> 00:27:24.477
But they were all pretty good.

00:27:24.477 --> 00:27:25.257
But this one's the best.

00:27:25.317 --> 00:27:25.586
Yeah.

00:27:26.106 --> 00:27:28.416
I might try to make another one with like mung beans.

00:27:28.446 --> 00:27:30.096
'cause there are people that can't eat soy.

00:27:30.217 --> 00:27:30.517
Yeah.

00:27:30.787 --> 00:27:31.176
So

00:27:31.596 --> 00:27:33.817
mung beans, you don't see those much.

00:27:33.967 --> 00:27:35.737
I know I bought some and I haven't used them yet.

00:27:35.797 --> 00:27:35.856
Yeah.

00:27:37.567 --> 00:27:38.737
I heard they smell, but I don't know.

00:27:38.826 --> 00:27:39.457
I haven't tried.

00:27:39.696 --> 00:27:41.436
Well, you know, looking forward to tasting it.

00:27:41.497 --> 00:27:42.336
We can just hold our nose.

00:27:42.457 --> 00:27:42.906
Yeah, I don't care.

00:27:44.826 --> 00:27:48.037
We're gonna also be experimenting with Satan in general a lot more going forward.

00:27:48.037 --> 00:27:51.727
You've been trying a lot of stuff recently, but I know you got a lot more ideas floating around in there, as always.

00:27:51.787 --> 00:27:51.997
Yep.

00:27:52.176 --> 00:27:53.916
Couple questions we came across.

00:27:53.977 --> 00:27:58.356
Uh, I think these are both where I Reddit that we thought were interesting and wanted to highlight.

00:27:58.856 --> 00:28:08.757
We've seen actually, uh, this one we've seen in a lot of different places lately, and we've even had some conversations about it, about people are asking, you know, what do I do if I'm trying to do this vegan high protein thing?

00:28:08.757 --> 00:28:11.307
Or even maybe this vegan thing and I can't eat soy.

00:28:11.757 --> 00:28:12.116
Yeah.

00:28:13.047 --> 00:28:16.497
And this I think, has been a gap in a lot of our recipes 'cause they.

00:28:16.896 --> 00:28:19.057
Focus very heavily on soy.

00:28:19.237 --> 00:28:19.356
Yeah.

00:28:19.386 --> 00:28:30.487
So I'm going to try to a little, do a bit of a correction going forward where I try to do a little bit more things that are soy free or can be made soy free and are still high protein.

00:28:30.876 --> 00:28:35.717
There are a lot of things you can eat that aren't soy, that are high protein, such as like Satan like we were talking about.

00:28:36.037 --> 00:28:36.096
Yeah.

00:28:36.487 --> 00:28:38.017
Um, lentils are great.

00:28:38.422 --> 00:28:39.862
Red lentil pasta is good.

00:28:40.432 --> 00:28:44.241
They do make a fava bean tofu that I've heard.

00:28:44.271 --> 00:28:44.362
Oh yeah.

00:28:44.571 --> 00:28:45.172
Really good.

00:28:45.172 --> 00:28:47.422
And has amazing macros.

00:28:47.451 --> 00:28:47.511
Yeah.

00:28:48.021 --> 00:28:51.412
And for like TVP, they make textured pea protein.

00:28:51.412 --> 00:28:51.471
Yeah.

00:28:51.501 --> 00:28:52.761
T-P-P-T-P-P.

00:28:52.971 --> 00:28:53.362
Yeah.

00:28:53.422 --> 00:28:54.711
So that's an option there.

00:28:54.757 --> 00:28:57.666
So I think there are like alternatives to soy.

00:28:57.757 --> 00:28:58.086
Yeah.

00:28:58.146 --> 00:29:03.727
We've tended to focus so much on soy one because it's really high percentage of protein two, super versatile.

00:29:03.906 --> 00:29:04.807
Three, it's a comp.

00:29:04.836 --> 00:29:08.497
The O really the only reasonable complete protein for our use case.

00:29:08.767 --> 00:29:11.346
So we use it in a lot of our recipes.

00:29:11.346 --> 00:29:17.406
But there are some people in there who have an legitimate soy allergy so that uh, they can't have soy and they still wanna be vegan.

00:29:17.406 --> 00:29:17.416
Vegan.

00:29:17.416 --> 00:29:19.596
They still wanna do fitness, so we gotta cover them too.

00:29:19.876 --> 00:29:20.176
Yep.

00:29:20.176 --> 00:29:21.767
So we are gonna be doing that.

00:29:21.826 --> 00:29:23.027
We'll make that promise.

00:29:23.116 --> 00:29:23.386
Yeah.

00:29:23.386 --> 00:29:29.686
We'll start having more soy free recipes and we'll start trying to put some information on how to make something soy free.

00:29:29.717 --> 00:29:30.826
There's some things you can't get around.

00:29:30.977 --> 00:29:31.126
Yep.

00:29:31.396 --> 00:29:32.267
And then another one.

00:29:32.267 --> 00:29:35.086
Um, so we've seen a lot of people struggling.

00:29:35.567 --> 00:29:43.336
This is a big one with new vegans, but even really with vegans that have been doing it a while, a lot of people are struggling with people asking, you know, how do you get your protein or just.

00:29:43.412 --> 00:29:49.321
Badgering you with other questions about, yeah, about your health and your health and aren't you gonna be deficient or die?

00:29:49.321 --> 00:29:51.662
Or they hear the vegan diet's really unhealthy, just

00:29:51.662 --> 00:29:53.821
well, oh, you have to take a B12 supplement.

00:29:54.602 --> 00:29:54.632
Oh

00:29:54.632 --> 00:29:54.652
my God.

00:29:54.652 --> 00:29:54.662
Yeah.

00:29:54.862 --> 00:29:54.922
A

00:29:55.761 --> 00:29:56.902
lot of that kinda stuff.

00:29:57.082 --> 00:29:57.442
Yeah.

00:29:57.832 --> 00:30:01.912
So what do you, what do you think you should do to deal with people asking questions like that?

00:30:01.912 --> 00:30:03.862
So, over the years, I've tried many things.

00:30:03.862 --> 00:30:10.011
I've tried laughing it off and just, you know, uh, trying to cause the least amount of problems possible.

00:30:10.071 --> 00:30:10.311
Yeah.

00:30:10.402 --> 00:30:11.721
Those people will always come back.

00:30:11.721 --> 00:30:11.781
Yeah.

00:30:11.842 --> 00:30:15.112
And they will always continue saying stuff and now they think that you're in on the joke.

00:30:15.442 --> 00:30:17.481
So I'm not doing that method anymore.

00:30:17.842 --> 00:30:18.531
Lately.

00:30:18.531 --> 00:30:20.826
If someone asks me about my protein, I just pull out my fitness pal.

00:30:21.136 --> 00:30:29.297
And I start showing them what I start rattling off how much protein all my food has, and I think it makes everyone kind of uncomfortable.

00:30:29.386 --> 00:30:31.787
So I haven't really been getting those questions lately.

00:30:31.846 --> 00:30:32.626
Yeah, shocker.

00:30:33.196 --> 00:30:36.856
Almo, all the people who ask you where you get protein, most of those people, I won't say all.

00:30:36.856 --> 00:30:39.711
Most of those people have no idea how protein they get in a day.

00:30:40.257 --> 00:30:41.817
They don't even know how much protein they get.

00:30:41.817 --> 00:30:43.946
They don't even know how much protein they're supposed to get.

00:30:43.977 --> 00:30:44.307
Yeah.

00:30:44.576 --> 00:30:47.666
They probably eat less protein than we do because,

00:30:47.757 --> 00:30:50.696
oh, I would, I would damn near guarantee they eat less protein than we do.

00:30:50.727 --> 00:30:54.386
'cause we focus on it and we're not, you know, we're not hitting like a vegan protein goal.

00:30:54.386 --> 00:30:58.047
We're hitting a normal high protein goal for fitness people.

00:30:58.166 --> 00:30:58.527
Right.

00:30:58.527 --> 00:30:58.916
So

00:30:59.126 --> 00:30:59.547
I mean,

00:30:59.727 --> 00:31:00.176
yeah.

00:31:00.237 --> 00:31:02.396
Plus I think in general.

00:31:02.707 --> 00:31:07.626
Because there's this stigma around protein with vegans and vegetarians.

00:31:07.626 --> 00:31:10.836
I think most people that are taking on veganism or vegetarianism are already.

00:31:12.682 --> 00:31:16.342
Very aware of their protein and are probably tracking it.

00:31:16.402 --> 00:31:16.642
Yeah.

00:31:16.821 --> 00:31:19.011
A lot more than people that are omnivores.

00:31:19.192 --> 00:31:19.432
Yeah.

00:31:19.491 --> 00:31:21.622
And so the question becomes very annoying.

00:31:21.711 --> 00:31:21.951
Yeah.

00:31:22.221 --> 00:31:24.382
Or they'll be like, oh, don't you just eat salads?

00:31:24.382 --> 00:31:25.461
Like, how are you getting protein?

00:31:25.461 --> 00:31:26.541
Just eating salads.

00:31:26.632 --> 00:31:26.751
Yeah.

00:31:26.751 --> 00:31:27.112
I don't know.

00:31:27.112 --> 00:31:28.102
The questions are old.

00:31:28.192 --> 00:31:29.031
They're boring.

00:31:29.122 --> 00:31:29.211
Yeah.

00:31:29.451 --> 00:31:31.912
Uh, my best advice is to just hit 'em head on.

00:31:31.971 --> 00:31:32.751
Like, if you.

00:31:34.267 --> 00:31:39.426
If you try to not have confrontation and you just try to laugh it off, they're definitely gonna bring it up again.

00:31:39.487 --> 00:31:39.636
Yeah.

00:31:39.636 --> 00:31:40.626
Like that's what I've found.

00:31:40.777 --> 00:31:41.076
Yeah.

00:31:41.196 --> 00:31:42.307
Is like, I've tried.

00:31:42.817 --> 00:31:42.967
Yeah.

00:31:42.967 --> 00:31:43.686
All the ways.

00:31:44.227 --> 00:31:45.037
No, I agree.

00:31:45.126 --> 00:31:48.727
And you do as obviously a vegan, you have to think about nutrients a little bit.

00:31:48.727 --> 00:31:54.787
'cause if you're not careful, there are some habits you could get into that would cause you to maybe miss out on some essential things.

00:31:54.787 --> 00:31:57.876
But in general, it's just not nearly as big of a deal as.

00:31:58.551 --> 00:32:06.082
The general public seems to think, you know, veganism has got a bad rap for a lot of issues, but this nutrient thing specifically is like outta line.

00:32:06.112 --> 00:32:06.471
Yeah.

00:32:06.471 --> 00:32:09.922
I mean, even most vegetables have a pretty decent amount of protein.

00:32:09.981 --> 00:32:10.251
Yeah.

00:32:10.311 --> 00:32:11.961
And broccoli has 40% protein.

00:32:11.961 --> 00:32:13.642
Mushrooms have 40% protein.

00:32:13.701 --> 00:32:13.821
Yeah.

00:32:13.821 --> 00:32:19.011
We'll say if you're vegan and you're exclusively eating vegan junk food Oh yeah.

00:32:19.017 --> 00:32:20.241
You're, you're probably gonna be in pretty bad shape.

00:32:21.051 --> 00:32:21.622
Well, I don't know.

00:32:21.622 --> 00:32:24.652
Some of the vegan junk food does have pretty decent protein'cause they lean into that.

00:32:25.311 --> 00:32:28.311
Mm. I mean, I'm not saying it's like super nutritious, but like,

00:32:28.402 --> 00:32:28.672
yeah,

00:32:28.882 --> 00:32:29.422
I don't know.

00:32:29.422 --> 00:32:32.632
I mean, I think actually having a protein deficiency as a vegan can be.

00:32:33.037 --> 00:32:34.356
I think that'd be pretty hard to do.

00:32:34.537 --> 00:32:34.807
Yeah.

00:32:35.257 --> 00:32:39.846
Unless you're just not eating enough or you're, you're literally just eating like bowls and bowls of lettuce.

00:32:41.076 --> 00:32:41.136
Yeah.

00:32:41.136 --> 00:32:41.497
I don't know.

00:32:41.497 --> 00:32:44.406
But yeah, it definitely is like, in my opinion.

00:32:45.067 --> 00:32:47.436
In my opinion, there are two things that are hard about being a vegan.

00:32:47.767 --> 00:32:51.967
The first one is like, you come home after a long day and you just wanna not cook.

00:32:52.267 --> 00:32:52.507
Yeah.

00:32:52.567 --> 00:32:56.497
And there are very limited options in the area that that one is killer unless you're like in the city.

00:32:56.616 --> 00:32:56.767
Yeah.

00:32:57.156 --> 00:32:58.176
And that can be.

00:32:58.487 --> 00:33:07.007
Incredibly emotionally exhausting to just like always feel like you have to cook and there's not like a really good, simple option you can get delivered or buy.

00:33:07.396 --> 00:33:11.176
Um, the second one is just the constant badgering from people.

00:33:11.326 --> 00:33:15.136
And even if their intentions are good, it gets pretty overwhelming.

00:33:15.257 --> 00:33:15.406
Yeah.

00:33:15.406 --> 00:33:16.696
And it can get really frustrating.

00:33:16.751 --> 00:33:16.811
Yeah.

00:33:16.991 --> 00:33:23.201
And it can ruin relationships with people that like you had good relationships with and now they just keep bringing up the vegan thing over and over again.

00:33:23.261 --> 00:33:24.041
'cause it gets annoying.

00:33:24.221 --> 00:33:24.491
Yeah.

00:33:24.912 --> 00:33:28.406
So those are my, my only two things I run into with being a vegan that are f.

00:33:29.031 --> 00:33:31.221
Like actual issues for me personally.

00:33:31.221 --> 00:33:33.261
And those aren't even the ones that people talk about, so.

00:33:33.811 --> 00:33:34.071
Right.

00:33:34.731 --> 00:33:34.942
Yeah.

00:33:34.942 --> 00:33:40.642
And I don't think, I mean, I'm sure there are people that those, even those two issues would drive them away from being a vegan.

00:33:40.642 --> 00:33:46.882
I'm not, I'm not really concerned about it for me personally, but it is definitely annoying to have to deal with things like that.

00:33:46.971 --> 00:33:56.332
So if there are any things you're struggling with as far as becoming a vegan, just being a vegan, if you've been one for a long time, any things that you have an ongoing struggle with, you're not quite sure how to deal with?

00:33:56.366 --> 00:34:04.797
You know, not even necessarily fitness and nutrition related, just like I'm having trouble with this aspect of being a vegan related, you know, feel free to reach out to us.

00:34:04.797 --> 00:34:11.606
We've got a little bit of experience with that and we can, you know, talk through that and tell you kind of our strategies and what we've done to deal with those situations.

00:34:11.637 --> 00:34:12.027
So, yeah.

00:34:12.442 --> 00:34:13.942
You got a lot of ways to contact us.

00:34:13.942 --> 00:34:19.851
As you guys know, the website links and the notes, you can leave a comment now on Spotify directly.

00:34:19.851 --> 00:34:25.822
If you're listening there, you can send us an email, use the contact form on the websites, or even just reach right out to us on social media.

00:34:25.822 --> 00:34:28.641
We get a request through all those methods and we answer all those things.

00:34:28.791 --> 00:34:34.251
So yeah, and if you have any ideas on things that you might want recipes for, let us know those too.

00:34:34.492 --> 00:34:35.956
Yeah, especially now that we're trying to do a little bit.

00:34:36.606 --> 00:34:38.197
Less soy focused stuff.

00:34:38.286 --> 00:34:38.737
Yeah, definitely.

00:34:38.737 --> 00:34:43.237
And as you look through the recipes on the Protein Deficient Vegan website, there is a comment section at the bottom.

00:34:43.237 --> 00:34:47.467
Feel free to comment and leave your thoughts or requests or ideas or anything like that.

00:34:47.496 --> 00:34:49.777
All right, well, I think that's all we've got for this week.

00:34:49.956 --> 00:34:51.396
Do you wanna say Bye Bye.

00:34:51.487 --> 00:34:52.168
Bye everybody.