Strength Renewed

00:21
Good, good. What are you up to? What have you been up to? You've just put Jim to bed. There you go. I just put my darling third grader to bed. She's very cute. She still likes for one of us. I mean, I'm less so to do that, but Jeff still, I would say most nights just plays with her, gets her to fall asleep. And that's what they do. That's their little routine. They just.

00:49
cozy there and actually as it would have it they both fall asleep. So I kind of say good night to both of them. I'm just gonna lay here for two minutes and then that of course that two minutes turns into like all night and I was like you're right. But these are the moments and as a you know as a parent you know that they're not there forever so yeah I do try to be mindful of taking it all in because it's a sweet little thing and I hope that she always

01:18
wants me to cuddle with her at night. So yes, I did just get to do that. And then we got to kind of, you and I were chatting earlier about all the places you were going in the next month. And we said that you're headed to Nashville for one of them. And that just sounded really cool. was thinking to myself, I need to like start making a list of places, not internationally that I have never been to, but I'd like to make places of like, know, spots in the US that I like, would love to just go to for a weekend. And Nashville is definitely where I wanna.

01:47
I'd love to do like a weekend there. Yeah. And it's so funny, isn't it? Because we often look outside of our, I do it all the time, evidently, because I'm going places. But I also love like this past weekend. It'll be several weeks after this podcast comes out. But this last weekend I was on Waiheke Island, which is a half hour ferry ride from home with two of my best girlfriends. And it was just, it felt like we weren't in.

02:13
Auckland at all. you know, there are so many lovely places around our country that I also love exploring. So we actually it's good that you remind us that too, because when you get your boat out here to California, one of these trips to Northern, we can we can have that experience because it is amazing how many like little spots you can get to in there like an hour and a half away. And you feel completely like change. You're like, oh, my God, because you not only appreciate

02:42
that connection that you have to yourself or whoever you're with. But you're also like, I can get this and I don't have to go far at all. And that's brilliant. I know. Yeah, I know. Yeah, it feels really nice. It is. So I'm excited. But Nashville is kind of like one of those places that's just sort of like on the radar. But I do I do think it's funny because all the years, all the years, my whole life of living in the US, I feel like certain places have like become more

03:11
or like on people's radars to go to. Yes. And Nashville would be one of them? Yeah, don't know that that like Nashville's always been fine, you know what I mean? And I think people have definitely lived there and appreciate their place. like for people outside of Nashville, it's like, ooh, that's kind of a...

03:28
seems like kind of a destination spot or like, you know, I'll speak for my friends. I'll speak for here. But yeah, it seems like a cool spot to go for a weekend. So yeah, I will be living vicariously as one does with your travels. And you'll have lots of good tales to tell when you return. We'll update accordingly. I love that. Yeah, I was very inspired and moved. We did a live you and I did. And we were talking about what happens sometimes for people when

03:58
And I get a little bit mixed up in this too, but when you just, when you've had a day of it, like, and usually it comes from like, I just had a crazy day and I was really stressed out and I just ate everything. And not even like bad everything, but just ate everything. And then there's always this knee jerk to, I'm going to do a five day cleanse. Yeah. Yeah. Always. it all the time. And so I just don't, number one, why do people want to do that? Why do they want to do?

04:26
Where did they hear along the way that a five day cleanse after kind of having a kind of an indulgent? Yeah. Yeah. Why would they think that? I guess it's anything that where you feel that you've sort of you've overdone it or you're indulged. think I'm just thinking off top of my head. part of it is if you've overindulged in very rich foods, like it's like you sort of feel a bit sluggish.

04:56
You feel a bit full and you just, don't feel your usual energetic self because of, you know, the, the fuel going in. It's just a lot of excess, excess stuff, right? So part of the feeling of, you know, wanting to cleanse or detox. Don't you think it comes from the sense of, just want to feel a bit lighter. And so if I eat a little less and if I focus on

05:19
vegetables and green juices and there's that sort of feeling of lightness that comes from knowing that you're putting some good stuff in your system. Whereas for a weekend you might have, or even a day, might have like, I don't know, you pick any sort of Easter, Easter's coming up. So you might've had like three hot cross buns. You might've had all of your chocolate marshmallow eggs and a big Easter dinner. Chocolate marshmallow eggs. Yeah, people love it.

05:46
Easter candy is fantastic. But yes, so you've had all that and then but is it is it and so it's a physical feeling, but it's also a psychological feeling. Don't you think? Yeah, I mean, I'm I'm I guess in the in the in where you and I are so great. Yes. Like clinically, like I think the body does kind of feel a little bit full. But I always feel that there's also this thing of like, I did this, therefore I almost have to like, repent or do this very dramatic other thing.

06:15
to rid the experience that I did over here. I guess that's, so in some ways maybe the cleanse is due to both like a physical feeling of I just wanna feel a little bit lighter and then maybe like a mental punishment. Yeah, I see punishment, also, but it wouldn't be viewed always as punishment, I think. Like sometimes people see it as an opportunity to sort of to lighten the load and that yeah, reset and they feel excited by that. And I don't think,

06:44
necessarily that's a terrible thing if it was like just a day of eating a little bit lighter or whatever. But if it is built in punishment and the psychological aspect of it is one has negative connotations, then I mean, let's just get real with people about it. Like if you overeat on one day, it makes next to zero difference to your overall progress towards your goals. So.

07:11
Even if you overate by one to 2000 calories, which will feel huge, particularly if, for example, you're on a fat loss plan and your calorie budget, if you like, for a day might be, 1700 calories. If you eat 2700 calories, like in your mind, you've absolutely catastrophized it. But you might only store a fraction of that as fat. So the rest of it is burned off through increased

07:40
thermogenesis, which is the process of digesting food, particularly carbohydrate. Studies show that if you overeat X number of calories through carbohydrate, which is often, people eat cakes, which are fat and carbs, but bread and all the rest of it, we burn it off. Our energy expenditure increases. Some of it will be stored as glycogen. Glycogen is muscle carbohydrate stores.

08:06
absolutely increase the scale the next day, but it's not fat. It's just your body storing energy to be used later. And then a lot of it is wasted as heat by a metabolic inefficiency, you know, like, cause there's no way for this stuff to go. So your body just sort of gets rid of it. So even if you're having the pizza, the dessert, the wine, the snacks, and you've made a real good go of it for one day, it does not mean you have to sort of enter this like,

08:34
punishing five day detox to all you need to you know, double your energy expenditure the next day like you literally just need to get back on track and your weight will eventually settle down after a couple of days and Everything will go back to normal So there was something you said and I love that there's something that you said like so like obviously one day like your body doesn't

09:00
go back to kind of what you were saying earlier, like it doesn't reset. You know, we think like, the next day is like the reset or something. Should I explain that? Yeah. So you're like, if we think about it from a calorie perspective, like it's not like every 24 hours, your little clock resets in your body. So anything you haven't used for calories just will get stored. If you have burned more calories than you have ingested that particular day, you'll store X amount and then you'll reset and start again.

09:28
Think of your calorie budget across a week. Like it's a much more realistic reflection of how the body actually acts. And so if you overeat, even by, say, let's call it 2000 calories, if you overeat on one, which is a significant amount, then you literally, if I do the maths on that, and I will do the maths, 2000 divided by seven, that is an extra.

09:57
Well, it's an extra 285 calories in a day. So is, so for anyone in a fat loss phase, you literally, for that one, for that week, it might be just a week where you're maintaining your weight as opposed to losing it. And even if we are more realistic, like let's say you're, you end up having an entire packet of 150 gram packet of potato chips. So you end up actually overeating by say 800 calories.

10:26
And that's your big sort of binge for the week, which obviously it's not ideal because no one would feel amazing after doing that. It's an extra 115 calories a day. You literally like that is it. That is nothing over the course of a week. Yeah, that's that is that one. That was like super like, you know, of course, it's not like you're you have an additional thousand calories that day. But over the course of the week, it's like 150 calories. That's really nominal. I think, yeah.

10:55
You know, I, but I almost needed to, for that to be broken down in my brain. Cause I just did not make, was like, Oh God, I've never thought about it like that. You know, and I do think about the reset too. Like I always think, Oh, I had a really bad night and then you're resetting the next day, but that's not, but you're saying like, that's not really the, what would you, what would you say to like a person who thinks that what's the, what's the, what's the reframe there?

11:21
Yeah, the reframe is what I've just said about the calorie budget. It's an average across a week. This is how your body responds. So if you just go back to what you would otherwise do, so you don't need to throw the baby out with the bath water. This is not a business. is as usual. Everything will settle down. The scale weight will spike, but it was mostly water. And as long as you make sure you hydrate well the next day, because you're probably dehydrated because of additional sort of like

11:50
you know, sugar and stuff can do that and additional sodium, but that additional spike on the scales is just water and food volume. It is not fat. So if you're, you just go back to business as usual. volume. That's also humongous. Why do people think it's fat? Because they feel like, because they've literally eaten a thousand calories and so extra, right? So they will think, oh my God, I've totally ruined everything. Whenever anyone does something,

12:19
If they're in a fat loss phase and they haven't got the right head space around it or really had a good frame of what it actually is, they'll catastrophize everything, Jess. It'll be an extra 100 calories of, you know, I accidentally weighed 200 grams of chicken as opposed to 150. You know, that catastrophize these decisions. so they think that they've, that they will literally think they would have laid down fat because one, they're gaining weight on the scales and two, they overate.

12:48
So mean those two things in of themselves, I'll be all right. and food volume. Yeah. Yeah. Not No. And so the scale weight and the other thing is if you've had a few extra calories on that day, but the next day you'll probably move more. You know, like I said that to you last time too. Like I always laugh because the next day I always have so much energy. Yeah, you do. You have a awesome workout. You're much more likely to be fidgety. You're, you know, you're, you walk around a bit more, you'll train better.

13:17
So all of these things will increase your overall energy expenditure, which just further helps sort of calibrate in the direction you want. The mistake that people make is the psychological aspect of it is that them, overtakes the rational brain as to the next steps. so they're like, oh, well, I failed now. So they'll end up like just going, whatever, it's not worth it. We'll start again on Monday and then they'll have

13:46
a series of days of overeating, that's the problem. Ah, that's the psychological problem is that people feel like they've already done themselves in. so, well, now I've already done myself in. So what's another two or three days of continuing to do myself in? And that's not the healthiest way to look at it. And that's actually doing you in. That right there is doing you in. Yeah. Yeah. I think these conversations are so important because we not only have them

14:15
when it comes to food, but I think we just have them in life. fuck it, I did something I shouldn't have done, work, whatever. And so like, and then you just, then one day can easily become four or five days. And I can guarantee you it's much harder to like pull your mood and narrative out of four to five days of doing that than versus one. It's easy to like get back to how you want to feel after one, but it's amazing how often we throw, again, I'll just use your words, but maybe with the bathwater, but it is super important to know that that is.

14:43
water weight on the scale and food volume. And I think that is so critical. Yeah, 100%. To remember that. also to just have a sense that it doesn't, the calories doesn't start over again. It's not a new day, therefore you begin. It's like, it's literally look at it in the course of the week. So it's not what you eat in one day, it's what you eat in the week. Yeah, it is. And so just try and just make choices that align with your goals for the rest of the week.

15:13
You know, and then you'll be just in a much better head space about the whole thing and emotionally, and all of this is emotional. Like we just get so hijacked by what we see on the scales and our own behavior. Whereas we just have to be more neutral around it, you know, because things like, it's another conversation, but food gets put on a pedestal as well. You know, it's like, it's the be all and end all, but there are so many other things that we could like be paying attention to that are just so much more important.

15:43
Do you feel, I mean, obviously you don't because this is just not something that is a struggle for you. But I was telling you earlier that sometimes I I get hijacked in my thought process. Like I'm going along just fine. I find when I'm thinking about my protein in our conversations, I have that kind of afternoon low energy dip. And so sometimes that's when I'll just, when I'm

16:11
better, but I'll have a couple of peanut butter, those little mini little pieces of chocolate or whatever. When I know that I could probably get a lot more bang for my buck if I just had, you know, some milk, some protein powder and some, you know, frozen berries. So, but sometimes the narrative in that moment is that I shouldn't have that because that's more food than I need. Like I'll go into surplus mode if I do that.

16:38
So that's kind of where I sometimes get myself hijacked. So you would probably say to me in that moment, you know, don't put it on a pedestal, like just see it for what it is. Like this is this amount of calories and this amount of protein and this will give you this amount of energy. Yeah. 100%. that kind of what you would tell me? Yeah, it is. And then it's funny, because I was just looking at your spreadsheet before and that protein is not going to waste. That extra protein, you need it.

17:05
So you need to be having that. It's actually, you're doing yourself a service. Whereas I think people get confused when they think about food volume as well. Like volume equals more. And sure, it means more on the plate, but seldom does it mean more calories. if you think about- That one I get tripped up on. That little nuance right there, I get really tripped up on. And it's great because I didn't even have the words or the-

17:32
the wherewithal to understand that's where I was getting tripped on. But say it again one more time. So food volume, you've got more food on your plate, but it's hardly ever more calories than say four peanut butter mini cups. And I think this is where tracking really helps. Not just writing it down, but in an app. Because you literally will see the values attached to the food. And maybe Jess, I don't know, you could, like maybe even for one day, if you just

18:02
your food in an app with a food scale, not just eyeballing it, because you'd just be throwing blindfolded throwing darts at a dartboard. would just be all over the show. Because as we know, people always underestimate some foods and overestimate others. I think you can stop, universal use stops catastrophizing what's going in.

18:32
Actually, that's it. That's it. So you can be much more objective. So instead of being like, this is not just you, it's so many people get tripped up by this. Instead of being like, it feels like I'm having another meal. You'll be like, hello, that's 150 calories, but I was having 300 calories with these six little mini. It is exactly it. Yeah. Yeah. And even if you're not even

18:56
Even if you can't bring yourself to track the entire day, even if in the moment you're just doing the check, like, you know what, I've only had, I feel like I've had a lot of protein today, but if I think about it, I've actually really only had 40 grams. So if I'm going to get close to my target of 130, I'd better do something about this now. Yeah, for sure. Yeah.

19:18
get to business. That's why the protein goals are so important for everybody, just so you know, because it gives you real clear focus on what you're going after. And when you're going after that, then you're right. It's like, what is on my plate isn't, like, the volume is okay, because it's like the mustard or the mayo thing, right? And also for everyone,

19:48
They've done studies. When you overeat protein, you just burn more energy. You literally cannot… That is crazy. Say that one more time. Yeah. When you overeat on protein, you literally burn more calories. They've done studies of overeating, overfeeding protein. One in particular I'm thinking of was from Bill Campbell's lab. They overate on calories by 250 a day, which, as we've just talked about, is fairly significant on a day-by-day basis if you were to continue to do it.

20:17
Yet they lost more weight because... I'm freaking believe this is amazing. So this is true story here. Yeah, because they overeat, they overate their protein calories. So protein is really protective in that sense. And so they have more energy. I love it. It definitely is no pun intended food for thought, but it's food for life. It's food for thought that helps you with your life. Because I think these, again, when you have these kinds of systems.

20:44
that you're operating from, you feel a lot more rational about something that can feel. I always say, I'm an emotional person, so sometimes it's very helpful for me to be a little more rational in my thinking because, you know, it's just an easier existence and it makes more sense. It's more logical, right? Absolutely. Thank you for bringing me back down to earth. We're eating more protein as we speak.

21:14
family. They you know, you put one to bed and then one comes home from practice and wants his third dinner. Yeah, fair enough. He needs it. Yes, this is a constant source of conversation in our family. Yes. How much protein did you get? How much energy did you burn? And then what are you having as a result of that? So yeah, that thing that's a really I think it's so helpful. think no, because clearly if I grapple with it, I'm sure that

21:39
Plenty of people are thinking about it too. So the volume conversation is real. Totally, totally. What are you grateful for today? I am grateful that I'm like two days out from going over to sort of sitting on the plane and doing this Boston Marathon that we've had in the box for a couple of years. Such a big deal, Max. Boston is the Boston Marathon. mean, at least this is something.

22:06
over on the side of the pond is a big, big deal. People spend many, many moons. This is like a bucket list marathon. Yeah. So yeah, you know, not doing it. You've never done this before, right? Very exciting. I'm excited. know, first and only probably because there are just so many other things that you can do, right? I will. I will. I'm here. I will. I will.

22:30
I will support you with whatever. it ends up being your first and only, then great. If you love it so much, then maybe I'll look about sharing you on it next year. Nice one. What about you, Jess? What are you grateful for? Thank you. I'm grateful for perspective. I'm grateful for the clarity that our podcast always seems to bring to me. So I'm so happy for that and happy to be with you. And I'm excited for your adventures.

22:56
I'm excited for the stories we will have for both of our adventures when we return back. such as opportunities, I think I'm grateful for that. Yeah, love it. So yay you. Thanks, Jace. All right, girl. Sleep well. You're going to need it. You'll be very well for the next few days and load up on all that energy. All right, girl. a good night. See you later. Bye.