The Platform Podcast · Episode 117
Eat Like an Athlete Fueling High Performance

May 22, 2024 · 105 min
Show Notes

This episode is a free deep dive on performance nutrition that I gave for Kim Fox's Kettlebell Sport Almanac group on Facebook. I talk through my background, the triangle of awareness, macro calculations, and a lot more.
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Transcript
Machine-generated transcript; may contain transcription errors.
WEBVTT 1 00:00:00.000 --> 00:00:01.800 Kettlebell Kimberly Fox: Think I had pretty much chance. 2 00:00:08.320 --> 00:00:21.160 Twin Cities Kettlebell Club: We'll we'll wait 1 one more minute, so we'll kick off at 1111 here at least, according to my clock. So 1111 we'll we'll get started. We'll get everybody one more minute to to join up. 3 00:00:25.970 --> 00:00:35.570 Kettlebell Kimberly Fox: Yeah. And you don't have to physically join the zoom itself, like you can't just watch it directly from that main 4 00:00:35.620 --> 00:00:42.369 Kettlebell Kimberly Fox: page in the Credible Sport almanac. So I was able to go through, and then I had was able to listen to myself twice. 5 00:00:59.840 --> 00:01:05.420 Kettlebell Kimberly Fox: So these have been pretty fun to do having different people on and stuff just to 6 00:01:05.530 --> 00:01:07.429 Kettlebell Kimberly Fox: talk about Kettlebell stuff.

00:01:08.260 --> 00:01:13.000 Twin Cities Kettlebell Club: Yeah. they have been. They've been a good time. I've very much enjoyed 8 00:01:13.380 --> 00:01:21.700 Kettlebell Kimberly Fox: the series. I'm not in a bathroom today, so that might take away from the ambiance. That is usually the video. 9 00:01:25.710 --> 00:01:31.239 Twin Cities Kettlebell Club: Well, I'm I'm gonna make it extra nerdy today. Because, yeah, I'm I'm actually 10 00:01:33.270 --> 00:01:35.960 actually presenting slides. Like. 11 00:01:36.360 --> 00:01:39.379 Twin Cities Kettlebell Club: I know. Right? 12 00:01:40.730 --> 00:01:42.990 Twin Cities Kettlebell Club: Alright. Can you guys, can you guys see my screen? 13 00:01:43.580 --> 00:01:45.749 Twin Cities Kettlebell Club: Yes, alright cool.

00:01:47.100 --> 00:01:49.290 Twin Cities Kettlebell Club: Well, I promise. 15 00:01:49.560 --> 00:02:05.469 Twin Cities Kettlebell Club: I promise, even though I am going to be presenting slides for anybody that knows me. I'm I'm very much a storyteller. I like to. I like to tell stories, and I want it to be engaging. So at any point feel free to ask questions. Stop me. 16 00:02:05.840 --> 00:02:20.109 Twin Cities Kettlebell Club: This is not meant to be a monologue. I just have a structure to it because I want it to be structured, because that's the way my brain works. So today's topic was how to eat like an athlete fueling, fueling for performance, because 17 00:02:20.500 --> 00:02:44.799 Twin Cities Kettlebell Club: one of the things that I run into a lot is, I see, athletes tend to not act in the way that you would expect an athlete to act. They? They act as though they're just normal, regular people, and they follow the regular nutrition advice that's out there for for people who are just living their their day to day life. And so we're gonna get into how some of those things differ, and and why they why, that is so.

00:02:44.990 --> 00:03:13.530 Twin Cities Kettlebell Club: I have to. I have to start with the legal disclaimer to cover everyone's butts. Right? That I am not a doctor. This is not medical advice. Make sure you talk to a doctor. Kim's not a doctor, she's not. She's not giving medical advice right? And anything that we present is for educational informational purposes. Blah blah blah blah blah so just take everything I say with the grain of salt that you should confirm with your doctor before you implement any any strategy, or make any changes based on that. So 19 00:03:13.800 --> 00:03:29.149 Twin Cities Kettlebell Club: now that we have sufficiently covered our butts, I will give you a little bit about my story. So for those of you that don't know me. My name is Jordan Kunde-Wright. I'm the founder and head coach of the Twin Cities Cattle Club, and the reason I care so much about 20 00:03:29.570 --> 00:03:47.690 Twin Cities Kettlebell Club: nutrition in general is, I was a fat kid. I got teased. I got teased a lot as a as a younger as a younger kid, for being, you know, 4 feet 4 feet wide and 4 feet and 4 feet tall, you know. At 1 point I was about as wide as I was tall. I was always kind of kind of a chubby kid, but I was always an athlete, and 21 00:03:47.820 --> 00:04:08.500 Twin Cities Kettlebell Club: I actually became a college athlete. I focused on actually getting big and strong in in high school. I just decided if I was going to be if I was going to be big. I was going to be really big. So I became a college offensive lineman did track and Field did Rugby, and at 1 point I was, I was fairly fairly fit, and then, after 22 00:04:08.620 --> 00:04:21.309 Twin Cities Kettlebell Club: college football was done, I kept eating like I was still playing college football and trying to be 280 pounds, and I very quickly became over 350 pounds. I capped out, probably somewhere around 3 70, but I never 23 00:04:21.519 --> 00:04:47.389 Twin Cities Kettlebell Club: actually weighed myself at my heaviest because I was. I was ashamed of how fat I was, and so at 1 point I was about 370 pounds, which is somewhere in this, in this, this picture here with the multiple chins. And you know you can't really see how big my belly is. But at 1 point I was. I was so fat that my mom pulled me aside and and said that she was worried for my health because I was smoking half a pack of cigarettes a day, and and drinking like a fish, and was really really overweight, etc.

00:04:47.390 --> 00:04:54.050 Twin Cities Kettlebell Club: And that was kind of a wake-up call. But when I decided I wanted to get married I didn't want to look like this in my wedding pictures. So 25 00:04:54.250 --> 00:05:18.889 Twin Cities Kettlebell Club: I started learning about personal training, and I got my personal training certification back in 2,008, and then I got a Kettlebell certification in 2,009, and then I got a Kettlebell sports certification in 2,010, and then I went down the nutrition rabbit hole as well, and you know the too long didn't read version, I lost over 100 pounds, like 90, of which I lost before before my wedding, and then I lost another 26 00:05:18.890 --> 00:05:34.669 Twin Cities Kettlebell Club: 20 or 30 over the course of of a year got down to as low as 215 pounds. I now walk around, you know, between 2, 2, 60 and 270 most of the time. I could probably be lighter than that. But for reasons we'll get into, it's maybe not, maybe not the best for me, but 27 00:05:34.830 --> 00:06:07.789 Twin Cities Kettlebell Club: that's kind of the the long, the long reason, or the long story of of why I care about nutrition so much so you know. Credentials. I know people don't necessarily care that much about these things, but I have a I have a bachelors degree. I have multiple nutrition certifications. I have multiple strength and conditioning certifications. I have multiple kettlebell certifications. Blah, blah, blah, blah, blah, I am a huge nerd I host the platform. Podcast if you guys aren't familiar with that. It is a kettlebas part based. podcast. And I am 6 feet tall. Hugo. II am. I'm 6 foot, nothing.

00:06:08.020 --> 00:06:20.920 Kettlebell Kimberly Fox: And yeah, you should definitely check out the platform kettle. Podcast I mean, I've been on it. But I mean like it's. It is a very good podcast and Jordan does a really good job at making it interesting. So 29 00:06:21.080 --> 00:06:48.910 Twin Cities Kettlebell Club: thank you, I appreciate that having great guests, like Kim, always makes it super fun her. Her interview is still one of still one of my favorites. We we had a blast and laughed a lot, and I think we miss some. Some of the best moments were off air. But that's okay. Some of those were probably not appropriate for the larger audience. But I'm also by day an Aiml program manager and a consultant in the data science world. So if you wonder why I'm so like data driven and so nerdy that's 30 00:06:48.910 --> 00:06:53.929 Twin Cities Kettlebell Club: that is, that is why so and yeah, that's 31 00:06:54.050 --> 00:06:55.310 Twin Cities Kettlebell Club: that. Is that.

00:06:55.620 --> 00:07:11.669 Twin Cities Kettlebell Club: So? Now let's talk about performance, because that's kind of what we're what we're here to talk about today. But I'm gonna I'm gonna start with a I'm gonna start with a story. I promised you stories. So I'm gonna start with the story. And you know, let me know if this sounds familiar. There was an American underdog 33 00:07:11.720 --> 00:07:36.589 Twin Cities Kettlebell Club: who everyone counted out, and thought there was no chance that this person could ever defeat a Russian monster he was. He was going up against in a combat sport somebody that was considered to be indestructible, and was probably going to destroy him in such a bad way that people were going to be embarrassed for how bad this. This performance was going to go.

00:07:36.590 --> 00:07:50.550 Twin Cities Kettlebell Club: I'm talking about 35 00:07:50.550 --> 00:08:01.289 Twin Cities Kettlebell Club: example of the point that I'm trying to make here, which is this is Alexander Carolyn. And if you're not familiar with who Alexander Carolyn is. He is one of the greatest Greco Roman wrestlers of all time. 36 00:08:01.290 --> 00:08:10.289 Twin Cities Kettlebell Club: and, as you can see, for obvious reasons. He was called the Russian Bear, because he would just manhandle people, and he destroyed people on the mat. 37 00:08:10.290 --> 00:08:33.600 Twin Cities Kettlebell Club: and he was going against this guy, Roulan Gardner, who was on the biggest loser at 1 point after his Olympic career was over. But this is what he looked like when he went into the gold medal match against Alexander Carolyn, who was a multi-time multiple Olympic medalist, and had been dominating Greco-roman wrestling for a long time, and he came in and what Roulan Gardner did was suffocate him 38 00:08:33.640 --> 00:08:36.570 Twin Cities Kettlebell Club: with pressure, and buried him.

00:08:36.669 --> 00:08:41.640 Twin Cities Kettlebell Club: and people could not believe that this fat guy 40 00:08:41.669 --> 00:08:54.880 Twin Cities Kettlebell Club: beat this guy who looked like a Greek God. Right? If you, if you just picked, you know, based on based on appearance, who was going to win a wrestling match between these 2 guys, I bet most people would have bet a significant sum of money on the guy on the left. 41 00:08:54.960 --> 00:08:59.320 Twin Cities Kettlebell Club: right. So what's the point I'm meeting making here? Aesthetics 42 00:08:59.450 --> 00:09:26.610 Twin Cities Kettlebell Club: do not equal performance. So for the sake of this talk, we're talking about performance, and it is very, very crucial that everyone understands that the way someone looks and the way they perform are different goals. Right? So it's it's really important that we that we think about that. So what is performance? Performance is the process of carrying out an action task or function. So what that means is the way you're going to look 43 00:09:26.780 --> 00:09:37.310 Twin Cities Kettlebell Club: is going to depend on the task at hand. So think about a Marathon runner. The the best Marathon runners in the world are very, very thin when you wouldn't necessarily look at them and be like.

00:09:37.310 --> 00:09:57.049 Twin Cities Kettlebell Club: oh, that that person is A is the top performing athlete right? Or if you look at someone who is an Olympic shot putter, they're gonna look very different than somebody who's an Olympic sprinter. You can look within the sport of Kettlebell sport right? You have people across different weight classes that look very different, right? And that that is that is the reason that we don't want to 45 00:09:57.050 --> 00:10:15.700 Twin Cities Kettlebell Club: conflate aesthetics with performance, because what's going to make you look your best, or look the way that you might want to look is not necessarily going to be what's ideal for your performance. Now, that's not to say that Alexander Carolyn was not a top level athlete, but what his optimal performance appearance was his aesthetics 46 00:10:15.700 --> 00:10:31.749 Twin Cities Kettlebell Club: just happened to line up with that shredded appearance, and he obviously was still a top performer. But Roulan Gardner was also a top performer who actually beat him, and he looked like he looked great. So it is. It is really, really important that everyone understands that. How you're going to look 47 00:10:32.110 --> 00:10:51.699 Twin Cities Kettlebell Club: is not always going to correlate with your top performance. So we have to understand what I like to call the triangle of awareness, which is when we're talking about performance, that is, at one peak of the triangle. When we're talking about aesthetics. That's another peak of the triangle. And when we're talking about health or longevity, that's another piece, right? Intensity comes at a cost.

00:10:51.880 --> 00:10:53.990 Twin Cities Kettlebell Club: And to look your best. 49 00:10:54.110 --> 00:11:06.859 Twin Cities Kettlebell Club: you're probably going to need need to be at a caloric deficit, low body, fat, etc. For what most people consider their best right. So if you're thinking about going and winning Mr. Olympia, or you know, some type of body building challenge. 50 00:11:06.860 --> 00:11:30.189 Twin Cities Kettlebell Club: your aesthetics would be what you're trying to optimize, for well, that's not going to necessarily correlate to high level, athletic performance, and it's certainly not going to correlate to health. You can talk to any bodybuilder, and if they have been on stage walking around at 5% body fat for men, or you know the low teens for women a lot of times. They feel like shit. They have no energy, they have no sex drive, they're cranky.

00:11:30.190 --> 00:11:52.289 Twin Cities Kettlebell Club: If you checked their blood work it would probably be terrible, etc. Etc. Right? So it is very important to understand that these 3 goals, while not necessarily antithetical to each other, cannot be pursued simultaneously. So what I like to say is, you can't chase multiple rabbits at the same time. Right? If you want to optimize for performance. 52 00:11:52.620 --> 00:12:17.350 Twin Cities Kettlebell Club: then you need to understand that that might not be the best option for your long term health, or it might not be the best option for your aesthetics. Now, you don't have to index all the way to the peak of these tri of these of the triangle. It can be right. Oh, I want my aesthetics to be good, and I want my performance to also be good. So we're somewhere in this neighborhood, or somebody might say, Well, I want to perform well, but not at the sake of sacrificing my long term health. Right? I'm not gonna take 53 00:12:17.360 --> 00:12:25.229 Twin Cities Kettlebell Club: peds and epo and and trend Balone and all of those things right? So because that would sacrifice my health too much. So you might be somewhere 54 00:12:25.230 --> 00:12:54.500 Twin Cities Kettlebell Club: in this area. But it's just important to understand that when you're thinking about, how do we set up the frameworks for our nutrition that you need to understand? Are we trying to optimize performance? Are we trying to optimize our our body composition or our aesthetics? Or are we trying to optimize for health and longevity? Does that make sense from a just a basic? So I think it's a great point to make, because, you know, especially for people who work with clients, or even just for yourself. You know, I had a student that went on vacation, and she came back, and 55 00:12:54.500 --> 00:13:11.729 Kettlebell Kimberly Fox: she's like, Oh, my gosh! She's like I was on vacation, and there was a late, and she is in her fifties, and she's like, there's a lady there my age. And she was ripped. And I'm like, Okay, well, yeah. But that particular person like not that she's not strong. I'm sure this lady be as strong. But I was like.

00:13:12.040 --> 00:13:27.879 Kettlebell Kimberly Fox: you have to think about what you've been doing and what she does right. So there's gonna be variances and and what each of you can do, and just because she is ripped does not mean that she is super strong, it just means that she 57 00:13:27.890 --> 00:13:47.600 Kettlebell Kimberly Fox: probably is very strict on her diet, and she's in a body building workout, and that's what she does like every day. So I'm like you can. You could do that. But you have to. You have to completely change, like how you've been training and understand that just because you don't look like her doesn't mean that you're not healthy and doesn't mean that you're not strong.

00:13:48.580 --> 00:14:14.609 Twin Cities Kettlebell Club: Yeah, absolutely. Only, like Lasha is a great example. If you're not. I can't even remember his last name. But but Lasha is the world's best Olympic weightlifter, and he holds all of the world's weightlifting records. The guy can snatch what like 270 kilos over his head? Right? But he also has a huge belly and is a super heavy weight. So if you saw him on the street, you would be like, wow! That guy is massive, but you wouldn't necessarily think Oh, my God! You know the strongest human that's ever walked the earth. 59 00:14:14.610 --> 00:14:39.439 Twin Cities Kettlebell Club: But he is one of the most explosive and powerful humans that's ever existed. You know. So again, just another example of of this whole point of performance does not always correlate to to aesthetics. Right? And it's just important that we understand. And it's okay to have different different phases where you pursue different things as the highest priority. So that's a that's a a part that we'll get to towards the end about periodization. But I wanted to lead with this, because it's a really important 60 00:14:39.440 --> 00:14:48.050 Twin Cities Kettlebell Club: important piece to get into when we think about performance. Because the whole point of this talk is, how do we fuel ourselves to perform? Okay? So 61 00:14:48.280 --> 00:15:08.320 Twin Cities Kettlebell Club: when we think about what I call the trinity of performance, it's it's this intersection across the Venn diagram. Right? You need. You need to have your nutrition aligned. And that's that's when we're talking about energy balance. Macros micro's timing supplementation right? And then we talk about our training. We're talking about frequency, volume, intensity, duration, and specificity, right? And when we talk about recovery, rest.

00:15:08.410 --> 00:15:25.850 Twin Cities Kettlebell Club: sleep, stress management, hydration, right? These things all need to be in balance as much as possible. And again, this is going to change and undulate at various times. I am a huge advocate of seasonality and periodization. So it's really important that you understand that 63 00:15:25.850 --> 00:15:39.400 Twin Cities Kettlebell Club: intensity comes with a cost, and we cannot perform our best in a deficit. If there is one, take home lesson from this. From this I want everyone to to take home, that you cannot perform your best 64 00:15:39.540 --> 00:15:44.130 Twin Cities Kettlebell Club: in a calorie deficit. You cannot perform your best when your body is stressed.

00:15:44.190 --> 00:15:51.630 Twin Cities Kettlebell Club: Okay, and being in a calorie deficit is stressful on your body. So if you are trying to optimize your performance. 66 00:15:52.020 --> 00:16:15.319 Twin Cities Kettlebell Club: you need to not be in a deficit. That doesn't mean you have to be in a surplus. I would argue from a fairly well documented perspective that being in a slight surplus is actually probably optimal for performance. But even just maintenance is is going to be better. But what I can certainly unequivocally say is that operating from a deficit operating from a deficit is not the ideal place for 67 00:16:15.710 --> 00:16:17.610 Twin Cities Kettlebell Club: for performance. So 68 00:16:17.650 --> 00:16:29.839 Twin Cities Kettlebell Club: that that would be the one thing I would definitely highlight here is is, you cannot perform your best if you're trying to also lose weight or trying to lose body fat, so do not chase both of those rabbits. At the same time you have to. You have to be willing to sacrifice one.

00:16:29.990 --> 00:16:40.919 Twin Cities Kettlebell Club: and I agree, Hugo. Valerie, Valerie Federico is another great example from our sport of somebody that you would if you met him on the street, you would not. You would not necessarily think strongest. You know super strong 70 00:16:40.930 --> 00:16:49.900 Twin Cities Kettlebell Club: world record holder. If you shook his hand you would, you might. You might be like, Oh, wow! Cause he has meat hooks, and he has a crusher, a crusher of a handshake, but that's neither here nor there. 71 00:16:50.630 --> 00:16:57.550 Twin Cities Kettlebell Club: Alright. So performance requires fuel, quantity, type, quality, hydration, timing. 72 00:16:57.650 --> 00:17:08.289 Twin Cities Kettlebell Club: supplementation, and if sorry if you thought that was in a particular order. That's because it is, that is, that is the hierarchy that I would. I would put it in 73 00:17:08.599 --> 00:17:14.890 Twin Cities Kettlebell Club: right. So the right number of the right number of calories, the right type of macros and micros.

00:17:14.980 --> 00:17:16.589 Twin Cities Kettlebell Club: Right, the right quality 75 00:17:16.940 --> 00:17:30.629 Twin Cities Kettlebell Club: getting your hydration right? Then timing and supplementation are kind of the peak of the pyramid. Right? If you don't have these things right, especially these first 4. If you don't have these first 4 right timing and supplementation is a waste of your time. 76 00:17:30.820 --> 00:17:35.400 Twin Cities Kettlebell Club: So start with the biggest parts, the biggest parts of the 77 00:17:35.560 --> 00:17:38.660 Twin Cities Kettlebell Club: pyramid first, and then work your way up. 78 00:17:39.120 --> 00:17:44.029 Twin Cities Kettlebell Club: We'll get into the details there. And again, data is your friend, because I'm a data nerd.

00:17:44.090 --> 00:17:46.929 Twin Cities Kettlebell Club: but it's objective, it's measurable. 80 00:17:47.030 --> 00:17:52.580 Twin Cities Kettlebell Club: It makes the invisible visible. It can enhance your adherence. 81 00:17:52.820 --> 00:17:59.250 Twin Cities Kettlebell Club: and it can enhance your motivation. Now with that said, I, am also somebody that has a history of eating disorder, and I understand 82 00:17:59.300 --> 00:18:00.900 Twin Cities Kettlebell Club: that sometimes 83 00:18:00.910 --> 00:18:13.809 Twin Cities Kettlebell Club: it can go too far. Tracking can be obsessive. Tracking can be stressful. Right? So another take home message for you is, make it work for you. There is no one. Size fits, all approach. It depends.

00:18:13.900 --> 00:18:31.390 Twin Cities Kettlebell Club: And it is one of those things that you need to understand your own background and understand what works best for you, but you also need to be willing to try new things. So there is no one right answer but for me, people that are trying to perform at their highest level. I think 85 00:18:31.760 --> 00:18:33.110 Twin Cities Kettlebell Club: getting data. 86 00:18:33.200 --> 00:18:50.969 Twin Cities Kettlebell Club: validating your approaches and getting data to create a feedback loop. So you know what is and is not working. Is it working in the direction that you want is really important? And Kim can attest to this? She has her master spreadsheet of every workout she's ever done for Kettlebell sport for how long, Kim?

00:18:51.540 --> 00:18:53.450 Kettlebell Kimberly Fox: 10 years. 88 00:18:53.570 --> 00:19:03.299 Twin Cities Kettlebell Club: So that so that, you know, am I beating the log? Am I consistently getting better, because without that, could you? What? What was your what was your Pr. And jerk? 9 and a half years ago 89 00:19:04.430 --> 00:19:09.209 Twin Cities Kettlebell Club: I have to go look 90 00:19:09.260 --> 00:19:29.989 Kettlebell Kimberly Fox: well. I wasn't doing direct then. But you know, to to test to what you're talking about. There was some years ago that we're talking about performance, and, you know, trying to be at a certain weight. You know it is possible to lose weight while you are trying to maintain performance. But I think you have to keep in mind, like most people want to lose weight 91 00:19:30.190 --> 00:19:39.069 Kettlebell Kimberly Fox: pretty quickly, and when I had to cut down to like 149 pounds like 68 kg for worlds. Cause there was, we only could have, you know, so many 92 00:19:39.820 --> 00:19:45.130 Kettlebell Kimberly Fox: people in the professional weight class, and the other girl that was gonna be in that class.

00:19:45.280 --> 00:20:02.110 Kettlebell Kimberly Fox:  She there was. She was much taller than me, and there was no way she was gonna make that weight 100 like a hundred 47, or whatever. And I had to do that over like a 7 month period. And I got a dietician, and we like 94 00:20:02.190 --> 00:20:04.190 Kettlebell Kimberly Fox: very closely tracked. 95 00:20:04.210 --> 00:20:21.030 Kettlebell Kimberly Fox: How much protein I was eating at every meal, how much you know, how many carbohydrates, how much fat! And then they tailored it down so that way. I would have a a As minimal as possible impact on my performance to lose it over that time period, you know, to to make the wait 96 00:20:21.140 --> 00:20:32.750 Kettlebell Kimberly Fox:  and so I mean and it was very accept cause you had to track everything, and you know every calorie counted to make sure I would cut weight while staying 97 00:20:33.270 --> 00:20:34.959 Kettlebell Kimberly Fox: capable of lifting.

00:20:35.640 --> 00:20:57.949 Twin Cities Kettlebell Club: Yeah. Yeah. And and I think that's a great. That's a great call, like I don't want anything to come across as binary right. It's not to say that if you're cutting, you can't perform. But what I'm saying is you can't perform optimally while cutting right. How hard were your workouts? How did they feel right? They probably felt harder than they normally do. They're more stressful on your body, the same level of intensity has a bigger impact on your ability to recover from it. 99 00:20:57.950 --> 00:21:21.939 Twin Cities Kettlebell Club: The longer you're in that hole, the harder it gets, the harder it gets to lose weight the more your performance suffers, etc., etc. Right? So it's it's not that these things are binary, but think of it on the continuum of like, I'm gonna toggle down my, I'm gonna toggle down my calories. My performance is gonna come down as a corollary. I'm gonna try and toggle up my calories, my performance, my ability to perform, my ability to cover my might cut, might toggle up as well.

00:21:21.940 --> 00:21:23.249 But that is also 101 00:21:23.250 --> 00:21:47.189 Twin Cities Kettlebell Club: context dependent. Because if you're overweight or over fat, you know, I'll use myself as the example because I can. 100% to test to when I'm overfat. Kettle sport gets a lot harder, because it's an endurance-based sport, and being too heavy means that you don't have as good of muscular endurance right? So there are certainly trade offs, and there is an optimal point 102 00:21:47.190 --> 00:22:04.400 Twin Cities Kettlebell Club: for everybody, for their body, and for the task at hand. Right? And so, when I was an offensive linemen. My ideal playing weight was 280 ish pounds, which is what my football coach wanted me. The reason I did not do baseball in college, even though I was an excellent baseball player in high school.

00:22:04.400 --> 00:22:29.360 Twin Cities Kettlebell Club: The reason I didn't do baseball in in college was because the college baseball coach insisted that my playing weight be 240 pounds or less, because he wanted people that could run the bases, and so he said, you need to be under 240 pounds. So I had one coach telling me you need to lose 50 pounds, and I had another coach telling me, you need to gain 30 pounds. And so so I decided I did not want to have that level of fluctuation going from football 104 00:22:29.360 --> 00:22:52.889 Twin Cities Kettlebell Club: into baseball season, having to try and gain and lose 30 40 pounds in the span of 3 months during college, between football season and baseball season, sounded like a terrible way to spend my holiday break. So instead, I did track and field in Rugby in the spring, so so that I didn't have to do that, because to throw a shot put didn't require that I lose that I lose any weight. I could stay 200 7,280 pounds, and and just throw heavy implements. Right? So 105 00:22:52.890 --> 00:23:06.580 Twin Cities Kettlebell Club: again, it depends on you. It depends on the task at hand. The optimal body weight for what you for the performance of the task that you're trying to do. So keep that framework in mind as we're as you're thinking about. What are your goals, and what are you trying. What are you trying to to achieve?

00:23:08.840 --> 00:23:17.749 Twin Cities Kettlebell Club: Alright hydration? I'll be quick on this. Hydration. Hydration is really important, but generally it's, you know. Take your body weight. Divide it by 2, 107 00:23:17.750 --> 00:23:41.789 Twin Cities Kettlebell Club: add 15 ounces per hour of activity. You know. So. But again, hydration needs are gonna vary from individuals. I do really love what the Texas longhorns do. They just say, use your P as use your P. As the as the guidance, because your body has this built in hydration level feedback loop for you, right? And it's what color is your P right? Championship hydration level is anything that's you know. 108 00:23:41.790 --> 00:23:57.099 Twin Cities Kettlebell Club: clear to light yellow right, and then they they equate. They equate being dehydrated because there's such a degradation in performance. When you're dehydrated, they equate being de slightly dehydrated to just. You're selfish, and if you're dehydrated 109 00:23:57.100 --> 00:24:21.030 Twin Cities Kettlebell Club: you are of you're you're basically an asshole, right? Or if you're if you're you know you're you're Peeing Brown, you're you're you're a bad person, right? So I won't go that far to say that you're a bad person. But this is actually what what they've, what the research is showing is that hydration is so variant by person that that even giving a prescription of like, Oh, you need to drink one ounce per pound of body weight or per kilo of body weight. Right?

00:24:21.060 --> 00:24:21.850 Twin Cities Kettlebell Club: You know. 111 00:24:22.000 --> 00:24:46.390 Twin Cities Kettlebell Club: even those types of prescriptions are are maybe too general, so in general, I would say, use your use your pee as just a good, a good, high, a good hydration feedback loop, but know that if you're dehydrated, that is going to have a significant effect on your performance. So make sure that you're staying hydrated and understand, that if you train in a hot climate that you need more. You need more electrolytes, and you need more fluid 112 00:24:46.600 --> 00:24:56.090 Twin Cities Kettlebell Club: if you if you do. Multiple training sessions a day like you know, like Kim and Jake have a jujitsu gym as well as their day jobs, and 113 00:24:56.090 --> 00:25:19.409 Twin Cities Kettlebell Club: you know. So if you're like Jake and maybe rolling a jujitsu class in the morning that he's teaching, and then rolling a jujitsu class in the afternoon where he's a participant like his hydration needs are going to be very different than somebody who is like me at a desk job for 9 HA day, and then I'm gonna go hit my gym in the garage for an hour, and it's, you know, 60 degrees in my gym, right? My hydration needs are going to be different than somebody who's doing 2 days right? So 114 00:25:19.610 --> 00:25:34.279 Twin Cities Kettlebell Club: take your take your context into into consideration. User pee is kind of the built in feedback loop and understand that when your, when your dehydrated performance degrades and you need not just water. You also need electrolytes, which we'll talk about a little bit later 115 00:25:34.780 --> 00:25:41.219 Twin Cities Kettlebell Club: questions on hydration before I cause I'm I'm I'm glossing over this, because I think most people get hydration pretty well.

00:25:44.380 --> 00:25:45.920 Twin Cities Kettlebell Club: Cool silence. 117 00:25:46.230 --> 00:25:50.010 Twin Cities Kettlebell Club: Alright. I just went and got some water while you were talking about it. So 118 00:25:50.200 --> 00:26:02.980 Twin Cities Kettlebell Club: calculate calculating quality, and I will. I'm happy to share out these slides for anybody after after the fact. So you can have. You can have the resource. If you're if your question, if you're if you're questioning, how do you calculate your quantity? Right? And this is where 119 00:26:03.060 --> 00:26:22.389 Twin Cities Kettlebell Club: energy balance, super easy, right? It's just calories in calories out. Everybody's heard that, except that it's a lot. It's a lot more complicated than that calories in as a function of your hormones plus appetite plus the food consumed plus your nutrient absorption minus your waste excretion. Right? That's the calories in component, because one of the things that people don't really talk enough about is 120 00:26:22.390 --> 00:26:34.510 Twin Cities Kettlebell Club: is that it's not necessarily just calories in it's calories, absorbed, nutrients absorbed. This is where gut health is really becoming more and more focused on, because 121 00:26:34.600 --> 00:26:54.770 Twin Cities Kettlebell Club: if you have, if you have a parasite, for example, you can eat a ton of calories, but you're not absorbing them, and then you you're still nutrient, deficient, or if you have a condition like ciliac disease, like like my wife and my son both have, they don't absorb nutrients as well because of the silly of their of their small intestine being flattened by gluten right? Those types of things are very, very important.

00:26:55.720 --> 00:27:20.160 Twin Cities Kettlebell Club: right? So calories out is also a function of your resting metabolic rate. The thermic effect of food, your non exercise, activity, thermogenesis, and your ex exercise, activity, activity, activity, activity, thermogenesis, right? So these things are multifaceted functions. Which is why it's always a moving target, which is why I'm a huge fan of tracking right? So if this sounds like Oh, this is a super easy equation. And then you're like, Oh, no, actually, it's not. That is, that is because it's not. 123 00:27:20.160 --> 00:27:29.780 Twin Cities Kettlebell Club: It is the the sum of millions and millions of metabolic functions, metabolic reactions happening in your body or billions happening every second. So there's a lot going on here.

00:27:30.060 --> 00:27:44.419 Twin Cities Kettlebell Club: so it's not to say that you can't manage it right. But these are the factors that are important. that you understand. Appetite is correlated to your hormones, your stress, sleep, illness, any medication right? And then also psychosocial factors. 125 00:27:44.490 --> 00:27:49.520 Twin Cities Kettlebell Club: Right? Consumption can be based on your appetite, which correlates to stress. Some of us 126 00:27:50.040 --> 00:28:04.759 Twin Cities Kettlebell Club: eat more when we're stressed. I also know people that don't eat when they're stressed. I don't understand those people, but I know they exist right. There are people that are like, I'm so busy I forgot to eat never happened to me. But everyone's a little bit different. Right appetite 127 00:28:04.760 --> 00:28:20.939 Twin Cities Kettlebell Club: can correlate to your stress. It can also correlate to your sleep the your hormonal response to different foods. So insulin, for example, insulin sensitivity increases, or I'm sorry decreases. When you're when you're sleep deprived, for example, your your ability to process insulin 128 00:28:20.940 --> 00:28:26.109 Twin Cities Kettlebell Club: decreases significantly when you're sleep deprived, you get more sleep and even eating the exact same food 129 00:28:26.440 --> 00:28:36.069 Twin Cities Kettlebell Club: suddenly has much less of an insulin response. Right? So it's just important that you understand that there are a ton of factors, and the more things that you can stabilize 130 00:28:36.430 --> 00:28:39.339 Twin Cities Kettlebell Club: the better it's going to be. Think, like a scientist.

00:28:39.550 --> 00:28:55.730 Twin Cities Kettlebell Club: remove as many confounding variables as possible. That is really, really crucial. So that's where routine is really, really helpful. That's where tracking is really, really helpful. That's why setting a sleep wake cycle is really important. If you're a high performance. Athlete. You're trying to be a high performance, athlete. Get your ass to bet on time. 132 00:28:55.880 --> 00:29:19.460 Twin Cities Kettlebell Club: Get up at the same time every day. Right? Figure out the foods that make you feel good, and that make you perform well and eat mostly those foods right like. Really, there's a reason that the most the most disciplined athletes are usually are. Usually also champions or champions happen to be the most disciplined athletes right? Because they tend to fall into these things, and they really optimize for what makes them perform at their best.

00:29:19.470 --> 00:29:30.009 Twin Cities Kettlebell Club: And that's where that consistency really comes in in into key right, and so stabilize as many of these factors as possible, so that you get the best absorption possible. 134 00:29:30.500 --> 00:29:37.029 Kettlebell Kimberly Fox: You know, I think an important point to make on this, too, is that you know a lot of people when they're jumping into 135 00:29:37.050 --> 00:30:00.500 Kettlebell Kimberly Fox: changing their diet or trying to get healthier. They usually just go full on right in, and they change a lot of things at once, and I think it's important that to keep in mind that you know small changes over time when you're, you know, changing one new thing each day to be healthier also equate to, you know, a big result at the end.

00:30:00.500 --> 00:30:27.380 Kettlebell Kimberly Fox: And I think sometimes people get discouraged because they jump full in. And they're like, Okay, I'm gonna track all my stuff from now on. I'm gonna weigh everything. I'm only gonna eat this many grams of protein. And and if you're not used to doing it, it's a lot of work right? And sometimes it can be very overwhelming jumping into it like that versus slowly tapering in these these new things that are gonna be your new day to day activities. 137 00:30:28.460 --> 00:30:39.469 Twin Cities Kettlebell Club: Yeah, 1 100%, 100%. And that it's really it's really important to understand that if you, for example, just started your new Kettlebell training block.

00:30:39.590 --> 00:30:42.749 Twin Cities Kettlebell Club: that's probably not the time to also make a change in your diet 139 00:30:42.870 --> 00:30:52.310 Twin Cities Kettlebell Club: right? Because you already have one major change that that just happened to your activity level. Right? So don't also make a significant change to your diet. 140 00:30:52.320 --> 00:31:19.229 Twin Cities Kettlebell Club: Keep your diet the same, and see is, how is that affecting you? Right? Are you now losing weight? Because and maybe that's what you wanted, or you're not performing as well as you want, or you're not recovering as well. Then you might need to make a change to your diet right. But you don't know if you make those changes all at once. Right? So unless you're working with a coach and your coach both a change in your in your programming and a change in your diet at the same time. Right? That's gonna be a different scenario. But if you're doing this on your own. II recommend 141 00:31:19.230 --> 00:31:34.310 Twin Cities Kettlebell Club: removing as many as, or stabilizing as many variables as possible, and only changing one at a time as much as as much as you can, and just that's gonna require patience to Kim's point. Right? Like, be patient. It's a marathon, not a sprint. Incremental change accumulated over time is incredibly powerful.

00:31:36.790 --> 00:32:04.059 Twin Cities Kettlebell Club: alright, and then calories out right? This is where we look at, how do we? How do we calculate? How much do we need? We need to understand what our resting metabolic rate is. How much does your body need just to sustain itself? If you did nothing but sit and watch Kettlebell videos all day. Right? That depends on your size, your gender, your age, body, fat percentage. That's your resting metabolic rate. Then we need to think about the thermic effect of food, which is your macros, micros, fiber, preparation, all of those things 143 00:32:04.070 --> 00:32:19.150 Twin Cities Kettlebell Club: right? And then the thermic effect of activity. These are the things. So these are the things that we can control. We can control the food. We can control the activity. We can't really control the metabolism. But the things that we can control are levers that can affect our resting metabolic rate.

00:32:19.150 --> 00:32:42.100 Twin Cities Kettlebell Club: Right? So we'll go into a little bit more detail on on each of these pieces, right. So one example, the Mifflin Saint short equation, right? And there's a bunch of these out there. I actually have a spreadsheet that does an ensemble of 3 of the the 3 most popular models for calculating. Rmr, so you've got you've got an average across 3 different models to get you. What kind of a good estimate of what your resting metabolic rate might be for something like this. Right? And so 145 00:32:42.100 --> 00:32:51.149 Twin Cities Kettlebell Club: the factors again change the multipliers and things change based on. If you're a man or a woman, what your height is, and we do it in metric. Because it's more consistent that way.

00:32:51.150 --> 00:33:09.900 Twin Cities Kettlebell Club: Right? And so this is my example. Right? If I'm 118 kilos, you know you can. You can see all of this, and what it comes out to for me is 2,000, 2,000, roughly 2,081 kilo calories a day, and I say roughly, because there are margins for error on this right? So, but that is essentially how many calories I would need per day if I did nothing but lay in bed. 147 00:33:09.910 --> 00:33:32.660 Twin Cities Kettlebell Club: Right so. And this is where this is again where those things like well, and this obviously needs to change too, because I'm not 36 anymore. So this. But this is not. This is an old slide. But you know, so it might be might even be a little bit lower. But like, if I'm trying to follow the recommended daily allowances. 2,000 calories a day like that's not even enough for me to sustain myself if I just laid in bed all day.

00:33:32.720 --> 00:33:37.950 Twin Cities Kettlebell Club: Right? This is where it's really important that you think about individual context and customization. 149 00:33:40.400 --> 00:33:42.020 Twin Cities Kettlebell Club: Oh, are we frozen? 150 00:33:43.260 --> 00:33:46.270 Twin Cities Kettlebell Club: Looks like my, it looks like my, my 151 00:33:47.000 --> 00:33:51.150 Twin Cities Kettlebell Club: thing froze here. So now I'll get back into it. Alright. The thermic effect of food 152 00:33:53.190 --> 00:33:58.800 Twin Cities Kettlebell Club: you generally see, protein is the most thermically active. It it takes the most calories to digest carbs 153 00:33:58.930 --> 00:34:00.789 Twin Cities Kettlebell Club: in the middle, and then fat 154 00:34:00.990 --> 00:34:26.530 Twin Cities Kettlebell Club: very little. And this just this just starts to matter when you start thinking about calorie deficit versus. Not right. So this is why, when you're in a cut, you'll see protein generally gets gets more, and then carbs are kind of your next source, and then we try and minimize fat. So if you can think about a body builder, they're trying to optimize, they're trying to optimize their body composition. You'll see them as they get closer and closer to their to their competition. They're mostly eating 155 00:34:26.610 --> 00:34:27.630 Twin Cities Kettlebell Club: protein.

00:34:27.989 --> 00:34:50.839 Twin Cities Kettlebell Club: a little bit of carbs and a little bit of fat, but it's almost. It's almost entirely like it's super heavy in the protein department. A lot of times you'll see them 60% protein. And then 20% of their calories from from carbs, and then only just minimal levels of fat. Right? So you'll you'll see people tweak these things. But that's because protein has the highest level of satiety, and it has the highest, the highest thermic effect, right? So 157 00:34:50.929 --> 00:35:00.549 Twin Cities Kettlebell Club: small thing. But it does. It does matter over time right? And then the thermic effect of activity. We have the non-exorcise activity, thermogenesis aka neat.

00:35:00.790 --> 00:35:17.450 Twin Cities Kettlebell Club: This does vary widely by individuals. You know, some people are fidgeters. Some people are hand talkers. Some people can't sit still. I'm one of those people. I fidget all the time. I'm almost always moving my hands right. This does equate to roughly 6 to 10% of total out energy. Expend expenditure. 159 00:35:17.640 --> 00:35:20.820 Kettlebell Kimberly Fox: I must be burning so many calories then. 160 00:35:20.920 --> 00:35:29.219 Twin Cities Kettlebell Club: and it can, and it can for for more highly active individuals. You can actually see that you can. You can see that greatly increase. 161 00:35:29.430 --> 00:35:31.489 Twin Cities Kettlebell Club: But have you ever noticed how 162 00:35:32.130 --> 00:35:54.570 Kettlebell Kimberly Fox: you actually fidget less like a after. You've just crushed yourself in a in a hard Biathlon workout, for example, Kim, because there's so many facets to it, and there's so many things to think about while you're doing the movement.

00:35:54.650 --> 00:36:11.279 Kettlebell Kimberly Fox: That it's just like if you were painting or something else that involves like a lot of mental activity. And so when you get done with Kettlebell, usually, I'm very like relaxed. I'm not thinking about a lot of things, cause my brain has just been, you know, so vested in all these 164 00:36:11.290 --> 00:36:13.229 Kettlebell Kimberly Fox: different things that were happening. 165 00:36:13.260 --> 00:36:19.120 Kettlebell Kimberly Fox: So I would say, yes, I probably do fidget a lot less like after I get done training. I? 166 00:36:19.440 --> 00:36:51.250 Twin Cities Kettlebell Club: So yeah. And then, even even subcont, like, we're not even aware of this. A lot of times they've actually tracked this in the lab, and it's super super, super. Super interesting. People that are in calorie deficits fidget less. They move less, they they walk less. They're they're not motivated to get up off from the couch as much right. It's it's really interesting to see that just just by putting somebody in a calorie deficit, our body is super super smart, we just subconsciously move less. Right? This is where having, like a daily step, goal is super important, because especially if you're trying to reduce body composition or change body composition. Reduce body fat stores 167 00:36:51.250 --> 00:37:07.380 Twin Cities Kettlebell Club: like saying, Okay, I'm gonna walk 10,000 steps every day, regardless of of what my calorie deficit is like. That's my baseline movement, right like that just sets you up for having stabilizing this variable a little bit more right, because you know that your training is going to is going to be managed.

00:37:07.530 --> 00:37:23.849 Twin Cities Kettlebell Club: But you, if you're not doing anything to track how much you move like you're not gonna track, how much you fidget. But you can have a step goal. Right? That's a that's a non exercise activity goal that can help you stabilize this, this factor in your in in your training. Right? So then, we talk about training 169 00:37:25.130 --> 00:37:50.039 Twin Cities Kettlebell Club: here we go. Sorry I'm just not getting frozen on my, on my click throughs here. So multiplier is based on, based on lifestyle, right, non exercise, activity. And this is just based on the type of work that you do. So as we're thinking about calculating? How many calories do you need? We need to take into account? Is your job highly active, or is it or is it desk bound right, and there are some rain. There are some ranges here that that will account for when we're estimating our calories right.

00:37:50.660 --> 00:38:07.570 Twin Cities Kettlebell Club: and then when we start moving forward. Now we start talking about exercise activity, thermogenesis, right? And there's a typo here, right? It shouldn't be neat. It should just be eat right. This again varies widely in individuals, and it only accounts for moderate variability in expenditure. Because if you think about it 171 00:38:07.570 --> 00:38:23.259 Twin Cities Kettlebell Club: like wait. But that's like the most active, I am all day. Yeah. But even if you're a hardcore athlete and you're training 2 HA day, or say you're Dennis. You're Dennis was silly, and you're doing 2 and a half hour sessions, but you're only doing that 3, 3 or 4 times a week. That's still only 172 00:38:23.260 --> 00:38:43.390 Twin Cities Kettlebell Club: that's still only 10 h out of the week right? The rest of it all of your non exercise activity is a significantly larger portion of what your calorie needs are going to be so supporting your training is actually a much lower, is actually a much lower calculation in the overall expenditure of calories still, really, really important. And it's the one that we're most cognizant of 173 00:38:43.390 --> 00:39:04.760 Twin Cities Kettlebell Club: but because it's intentional, it's mindful it's what we care about. We wanna we know. And we wanna we wanna go in there and crush it. And we we wanna push ourselves. But it actually accounts for only a moderate variability in our end energy expenditure. So we don't need to tweak our calorie intake nearly as much as a lot of people think that they need to. And one of the mistakes that I see, especially new people make when they start working out 174 00:39:04.760 --> 00:39:19.080 Twin Cities Kettlebell Club: is they increase. They're they're trying to lose weight. So they start working out. And then they're not tracking enough. And then they actually end up eating a lot more and because they're like, Oh, well, I crushed it today I burned 900 calories doing long cycle.

00:39:19.080 --> 00:39:39.129 Twin Cities Kettlebell Club: It's like, Well, where did that number come from? Well, that was your wearable. And was that your what was your baseline metabolism going to burn in that same 90 min that you worked out for. So you might have only actually burned like 200 extra calories. And then what you already would have burned right? So it's really important. 176 00:39:39.520 --> 00:39:53.350 Kettlebell Kimberly Fox: Well, you know, I'm I'm not saying II did also say we don't want to necessarily be in a deficit, so don't hear what I'm not saying. I'm not saying we don't. I'm not saying that we don't want to adjust for our exercise, but what I but I. What I want people to understand is like 177 00:39:53.380 --> 00:40:12.269 Twin Cities Kettlebell Club: one, you know. You didn't earn a full large P earn, you know, earn air quotas. You didn't earn a full large pizza because of your long session. Right? You might need that just because of your BA. If you're under eating for your basal metabolic rate or your resting metabolic rate. Right? You might need those extra calories. But just so, we're clear, really, we 178 00:40:12.270 --> 00:40:37.219 Twin Cities Kettlebell Club: you're setting yourself up for failure a little bit. If you, if you are really trying to like, eat the exact number of calories that you think that you burn because there's error in those calculations of how much you actually burned. And there's error there's error in all of these estimates and those those those compounding, those compounding you know, margins can can add up to making it challenging to move in the way that you want to move from a composition standpoint or even a performance standpoint. If you're 179 00:40:37.530 --> 00:40:40.859 Twin Cities Kettlebell Club: if you're over indexing on any of those things. So just 180 00:40:41.290 --> 00:40:57.629 Twin Cities Kettlebell Club: trying to give people the appropriate context to make the the decisions that work best for them. There is no, there is no judgment here. But you don't have to earn your candy bar, either. Right? We're not dogs doing, you know, doing tricks for treats right if you want to. Frickin snickers eat a snickers, I'll also put that out there 181 00:40:57.700 --> 00:41:17.849 Twin Cities Kettlebell Club: alright. But I will say one approach is to is minor caloric adjustments based on the duration and intensity of training. And this is an important factor for fueling for performance. Right? If we're if we're thinking about optimizing our performance. We do actually want to make some adjustments to our to our calorie and take based on the the duration.

00:41:18.020 --> 00:41:22.250 Twin Cities Kettlebell Club: It is more important. the the more 183 00:41:22.480 --> 00:41:40.980 Twin Cities Kettlebell Club: high performance of an athlete you are. That's again like. So I'm I'm picking on Jake a little bit, but you know he's very, very active because of what he does every day. So he's going to. He's going to need a much higher adjustment based on the fact that he is doing multiple sessions a day as a jujitsu coach right? 184 00:41:44.550 --> 00:42:11.129 Twin Cities Kettlebell Club: And so here, as a high level app, make sure that make sure that you put that on, so that he knows that he knows that I'm talking with respect. Right? So so exercise, activity, adjustments based on intensity of the day, right? So on a rest or recovery day you might make no adjustments, and I will caveat. This was saying, this is for someone who is trying to either maintain or lose body weight. Right?

00:42:11.380 --> 00:42:14.430 if you're if you're focused on. If you're focused on 186 00:42:14.880 --> 00:42:42.819 Twin Cities Kettlebell Club: really high performance and not concerned about your body weight, we might still want a calorie adjustment on your recovery day, right? But this was from the framework of somebody who's either trying to maintain or or lose right, so you might, you might adjust by 10 to 15% of your resting metabolic rate on a light training day. A moderate training day might be 15 to 20 intents, 20 to 25, and then competition day. I tell people, you know, 30 to 40%. Because if you think about it from the context of our sport right? 187 00:42:43.390 --> 00:42:51.850 Twin Cities Kettlebell Club: The heaviest days that we have are our competition days. Because for someone like me, that's crazy and does triathlon. I don't do triathlon trainings.

00:42:51.860 --> 00:43:05.179 Twin Cities Kettlebell Club: you know, for 10 min competitive sets all within one day in my training cycle. That would be crazy volume. Right? That's that's we don't wanna do that very often. My volume builds to get me prepared for that. But then, on Competition Day. 189 00:43:05.270 --> 00:43:25.020 Twin Cities Kettlebell Club: that's the crush myself. Right? So I might, I might spike my volume by 30 or 40%. Well, also, that's why, where you see 30 to 40% more calories. Right? Because it's not because it's not because that's what my body needs from a calorie standpoint. It's that's going to help me recover from what I just did to my body. 190 00:43:25.020 --> 00:43:47.640 Twin Cities Kettlebell Club: I've put my body through a really high level of stress. I've broken down a lot of tissue, and now and now I need calories to repair. From that I need to recover from that. So I don't have huge hormonal spikes, etc., etc. Right? So these are. These are just some some adjustments you can make, and light, moderate and intense, is going to vary by the individual right? And 191 00:43:47.690 --> 00:43:49.240 Twin Cities Kettlebell Club: I will also say that 192 00:43:49.420 --> 00:44:01.829 Twin Cities Kettlebell Club: this should this should be somewhat correlated to the duration of of the session as well. Not just the intensity, so don't, don't make the mistake of thinking that an intense training day is well, I did.

00:44:01.830 --> 00:44:26.110 Twin Cities Kettlebell Club: I did high intensity intervals for 9 min. I did. You know that can be a really hard workout. Don't get me wrong right? But if if the total time under tension was only a 10 min session where you're sprinting for 10 s, and then you're jogging for a minute, and you do 10 rounds of that. That might only be 10 min of total training time. It can be super super intense, but that would not qualify you for a 20 to 25% adjustment to your calories. Right? So 194 00:44:26.680 --> 00:44:39.710 Twin Cities Kettlebell Club: just I will. I will caveat a little bit with that where where this needs to be in the, in the frame of how much total work did you do relative to what you normally do? Does that does that make sense as as a clarification.

00:44:43.080 --> 00:44:44.269 Kettlebell Kimberly Fox: Yeah, for sure. 196 00:44:47.170 --> 00:45:11.179 Twin Cities Kettlebell Club: Alright. And again using myself as an example with my metabolic rate. That we now know is a a little bit low, because I'm older than that. But if we adjust my calorie for baseline right, I'm giving myself a 1.4 multiplier because I have a relatively, a relatively sedentary desk job, right? So very fairly low fairly low. Is anybody else? Is my screen blurry for anybody else? I'm seeing I'm seeing Dave at. Jim is saying, 197 00:45:11.740 --> 00:45:13.460 Twin Cities Kettlebell Club: the screen is blurry. 198 00:45:16.900 --> 00:45:18.270 Twin Cities Kettlebell Club: Is it clear for you, Kim?

00:45:21.300 --> 00:45:22.250 Twin Cities Kettlebell Club: You're muted 200 00:45:31.230 --> 00:45:33.369 Twin Cities Kettlebell Club: start. We'll we'll so we'll try it again. 201 00:45:36.790 --> 00:45:42.330 Twin Cities Kettlebell Club: So if I'm adjusting my cat. If I'm adjusting my calories for a training for my training. 202 00:45:44.550 --> 00:45:48.429 Twin Cities Kettlebell Club: I might only add 10 to 15%. On a light training day 203 00:45:48.540 --> 00:45:49.990 Twin Cities Kettlebell Club: on a moderate day. 204 00:45:50.400 --> 00:46:08.700 Twin Cities Kettlebell Club: I'm gonna add a little bit more on an intense day there, and on Competition Day. Let's be honest, I don't track my calories. I eat whatever I want. I go. I go to the party. I do what I want. I probably come in somewhere in this like twice as much as my normal amount of intake, and I'm totally fine with that right? But that's that's Comp. Day.

00:46:09.270 --> 00:46:24.720 Twin Cities Kettlebell Club: and that's usually post competition. We'll get into the to the timing aspects here towards the end. But just as a as an example of how much does this actually equate to in terms of calories that you're that you're seeing adjusted. Right? These are. These are some of the ranges. 206 00:46:27.100 --> 00:46:28.630 Twin Cities Kettlebell Club: Alright. So now 207 00:46:29.620 --> 00:46:33.870 Twin Cities Kettlebell Club: I missed a slide again. So now we talk about type, right fuel type. 208 00:46:34.090 --> 00:46:35.399 Twin Cities Kettlebell Club: So what? 209 00:46:35.780 --> 00:46:40.600 Twin Cities Kettlebell Club: What are the types of fuel that we need? Macros? Right? And if you're not familiar 210 00:46:40.670 --> 00:46:43.309 Twin Cities Kettlebell Club: protein carbs, fat and alcohol.

00:46:43.340 --> 00:47:13.110 Twin Cities Kettlebell Club: I promised that we would talk. I promised that I would talk about alcohol. I made a promise to to Dave and Durka that we would that we would talk about alcohol, that is, that is in here. I'm putting the cross through it because it in the from the context of a of a macro it is not something that your body can use for fuel, and since the framework of this conversation is performance, alcohol does not equate to high performance that shouldn't surprise anyone. But it's also it's it is technically a macro, but it's not one that our body can use for fuel. 212 00:47:13.390 --> 00:47:14.930 Twin Cities Kettlebell Club: All right. So protein 213 00:47:14.960 --> 00:47:34.380 Twin Cities Kettlebell Club: building box tissues contains essential and non essential amino acids. If you don't know what that means. You can Google it. But it's it's what you. It's what your body, what your body needs to to build new tissue right? It's needed for muscle gain and repair of damage tissues, super super important protein. There's a reason.

00:47:34.380 --> 00:47:49.079 Twin Cities Kettlebell Club: There's a reason, strength, training athletes and athletes in general. Really need to focus on their protein intake as as kind of their their first, their first macronutrient to really pay attention to. The recommended amount is point 7 grams per pound of body weight for sedentary people. 215 00:47:49.500 --> 00:47:50.929 Twin Cities Kettlebell Club: Athletes need more 216 00:47:51.000 --> 00:47:54.220 Twin Cities Kettlebell Club: right. And there was a question in the chat earlier about 217 00:47:54.400 --> 00:47:55.880 Twin Cities Kettlebell Club: older athletes. 218 00:47:56.000 --> 00:48:11.880 Twin Cities Kettlebell Club: Older athletes especially need more. So if you're over the age of 50. You can take this recommendation, you you definitely wanna err on the higher side, because, you know, muscle loss as we age is a is a real thing.

00:48:11.880 --> 00:48:33.890 Twin Cities Kettlebell Club: but it is mitigated most by continuing to strength train, and continuing to eat a high protein diet. So those 2 things are 2 of the best things you can do as as an aging athlete to to preserve your muscle tissue. Right? So make sure that you're getting enough. Make sure that you're getting enough protein and don't ever stop lifting heavy shit 220 00:48:33.890 --> 00:48:44.309 Twin Cities Kettlebell Club: right? That that is, that is really, really important, right? So, protein, really important. The ranges on this, there's a lot of mitigating research. II will say there 221 00:48:44.310 --> 00:49:08.389 Twin Cities Kettlebell Club: there are. There's more research coming out that's saying anything over one gram per pound of body weight might be overkill, and we also know that protein gen is generally from a financial investment is usually the most expensive expensive macronutrient to pay for. So you, if if budget is a concern for you, you can err on the lower side. Here, go with, you know Pointe, or one or one gram per pound right? But 222 00:49:09.040 --> 00:49:09.890 Twin Cities Kettlebell Club: It's.

00:49:10.160 --> 00:49:27.480 Twin Cities Kettlebell Club: I would say, airing on the side of of caution from a what's going to have the best effect for for performance. I would say, do at least a gram per pound of body weight is probably going to be your best, your your safest range. But again it varies. It depends. That's always. I'm always gonna say, it depends right? 224 00:49:27.870 --> 00:49:29.609 Twin Cities Kettlebell Club: Alright carbs. 225 00:49:29.940 --> 00:49:56.910 Twin Cities Kettlebell Club: I'm a big advocate advocate for carbs carbs for performance. Really really important. All carbs break down into sugars, and it is the primary source of energy for intense activities. Like Kettlebell sport. Kettlebell sport is a highly glycolytic sport. It taxes the upper end of the energy systems way more than the lower end. We tend to go over at least into and around the the anaerobic threshold where we're where we're in oxygen debt.

00:49:56.930 --> 00:50:20.160 Twin Cities Kettlebell Club: Fairly quickly, some of us more quickly than others. Thank you. And some of us stay there longer. But what that means is, your body is burning through glycogen and creating a lot of lactate right? And in order to recover from that, you need carbohydrates. Okay. So if you don't have carbohydrates available, your body will use other things it will 227 00:50:20.160 --> 00:50:36.979 Twin Cities Kettlebell Club: primarily use it. It will start to breakdown. It will start to break down protein and convert it. Right? But that's a metabolically expensive process. It creates. It creates other issues. It can create hormonal disruption. You know, etc., and carbohydrates are a 228 00:50:37.430 --> 00:50:42.119 are a protein sparing nutrient. So if you're getting enough carbs.

00:50:42.280 --> 00:50:44.740 Twin Cities Kettlebell Club: your need for protein actually goes down. 230 00:50:44.940 --> 00:50:50.109 Twin Cities Kettlebell Club: if you're on a low-carb diet. Your need for protein goes up right? So 231 00:50:50.150 --> 00:51:07.470 Twin Cities Kettlebell Club: again, there's a lot. There's a lot here contextually, but it's important to know that we need carbs for fuel. It is the. It is the primary fuel of the brain. Everything breaks down into glycerides and sugar and glucose glucose in particular is 232 00:51:07.470 --> 00:51:35.750 Twin Cities Kettlebell Club: the primary fuel of the brain. It is what your brain uses to function, which is why, when you go on a low carb diet until you start converting into ketone bodies? You're you have brain fog and a lot of people struggle, ever getting to the point on a keto diet where they get to get enough ketones in their in their brain to where they don't have brain fog. So again, carbohydrates really important for performance, really important for performance in this sport. And again, this is where context matters, the type of sport that you're doing.

00:51:35.920 --> 00:51:47.860 Twin Cities Kettlebell Club: M matters a lot for how many carbohydrates you might actually need to support it. That's why endurance runners like people that do marathons you. You'll hear a lot of them talk about how they went, Keto, and and that was great for them. 234 00:51:48.090 --> 00:52:09.389 Twin Cities Kettlebell Club: Well, they're ideally never going anaerobic threshold right? They're never going over anaerobic threshold. They're staying in aerobic training zones which is much more fat driven as a fuel, so a high, fat diet makes sense as to why it would fuel their type of training really really well, but for people that do combat sports for people that do high intensity sports. You know, football, Rugby, hockey.

00:52:09.440 --> 00:52:14.680 Twin Cities Kettlebell Club: Kettlebell sport. you know, etc., etc., that we go super high intensity. 236 00:52:15.070 --> 00:52:19.890 Twin Cities Kettlebell Club: Those are going to have higher needs for carbohydrates to aid in recovery 237 00:52:20.070 --> 00:52:32.730 Twin Cities Kettlebell Club: and to fuel performance. So general recommendation. Big range here right? 3 to 12 grams per kilo of body weight depending on intensity and duration of exercise, and also depending on your age. 238 00:52:32.750 --> 00:52:38.889 Twin Cities Kettlebell Club: depending on your gender. Women need more carbs. I will. I will die on that hill. 239 00:52:38.910 --> 00:52:56.999 Twin Cities Kettlebell Club: Women need more carbs than men do because of because of their cycle, because of their hormonal needs. They need more. They need more carbs than men do. There's a reason that a lot of women do not do well on low carb diets. Men can do a lot better on lower carbohydrate diets than women can. Women need more carbs? Right? So I will 240 00:52:57.220 --> 00:53:02.960 Twin Cities Kettlebell Club: like, I said. I will die on that hill. That is just. That is one of those things. And then as you as you age.

00:53:03.010 --> 00:53:14.999 Twin Cities Kettlebell Club: that will change as well right. But again, carbohydrates are protein sparing. So since we know as we age, we need more protein, it also makes sense that you might need a little bit more carbohydrates as you as you age as well. 242 00:53:18.000 --> 00:53:43.639 Twin Cities Kettlebell Club: and then, last, but not least, fat, not the demon Macronutrient, that it was made out to be in the, you know, late 80 s. And early 90 s. Fat is essential. It is. It is the coating that in in forms or that improves neurological functions. So again, if we're thinking about performance. The more quickly your muscles can send signals to the working muscles the better you're going to be able to perform.

00:53:43.650 --> 00:54:07.370 Twin Cities Kettlebell Club: You need to have a myelin sheath on your nerves to be able to do that. The myelin sheath is made of lipids. So if you're doing too low of fat intake. You're going to have problems with your myelination, right? And so we need fat there. We also need it for creation of hormones. Most most hormones are created from sterols which come from cholesterol. 244 00:54:07.370 --> 00:54:31.949 Twin Cities Kettlebell Club: Right? So if you go too low fat, you can run into hormonal disruption right? So this is again where the the diet. Industry has done us a huge disservice, because we've made people more insulin, more insulin, resistant disrupted their hormone, their hormone creation, etc., etc., and it's also the most satiety producing macronutrient. It's the reason pizza tastes good is fat 245 00:54:32.100 --> 00:54:46.069 Twin Cities Kettlebell Club: like the combination of fat and carbohydrates is glorious, right? It sends off all kind, all kinds of happy chemicals in your brain. Right? So it's important that we that we get it. Now. It also is the most calorically dense. So 246 00:54:46.470 --> 00:54:57.439 Twin Cities Kettlebell Club: it's important that we don't over index on fat, which is why, you see, when bodybuilders are in their cuts. I'm going to use them again as an example. That's why they tweak their fats down as low as possible.

00:54:57.570 --> 00:55:13.689 Twin Cities Kettlebell Club: because it has 9 calories per gram, whereas carbohydrates and protein have 4 calories per gram. So when you're in a huge deficit, and you only get, you know, whatever 1,600 calories for the day was like, well, I could have 10 grams of fat, or I can have 248 00:55:13.700 --> 00:55:16.180 Twin Cities Kettlebell Club: 25 grams of carbs. 249 00:55:16.790 --> 00:55:32.549 Twin Cities Kettlebell Club: They're gonna they're gonna opt for the for the larger volume of food. Right? So it's important that we that we think about these things and understand there's no maximum limit established for fat intent. So that's why you'll see people on Ketogenic diets are eating sometimes 70 to 80% fat 250 00:55:32.640 --> 00:55:36.930 Twin Cities Kettlebell Club: but people that are on cuts are eating 251 00:55:37.050 --> 00:55:58.969 Twin Cities Kettlebell Club: a much much lower amount than that. So the range of fat that is necessary varies by individual a lot. What fuel source your you, your body tends to use? The type of fuel that's necessary for the type of training that you do. How old you are, etc., etc. Your history of heart disease, cholesterol numbers, you know. Things like that are also important to understand. So 252 00:55:59.020 --> 00:56:19.539 Twin Cities Kettlebell Club: there's a lot here with with fat. But I would say the important thing is, don't go too low. You. You never want to go below 20% of your daily calories from fat, because if you go below that, you start causing hormonal disruption that is going to that is going to mess up your metabolic function, which is also going to mess up your performance 253 00:56:19.560 --> 00:56:28.570 Twin Cities Kettlebell Club: right? So don't go too low. but there's also no maximum range. This is the one macro that you can kind of play with quite a bit, depending on 254 00:56:28.940 --> 00:56:32.290 Twin Cities Kettlebell Club: individual preferences and and kind of what you're doing.

00:56:34.820 --> 00:56:37.200 Twin Cities Kettlebell Club: my approach to Macros. So 256 00:56:37.300 --> 00:57:04.589 Twin Cities Kettlebell Club: if I'm if I'm making a prescription for somebody, where do we start from? Right? Well, we calculate the total daily and energy expenditure right? And I always start with protein. I went in the order that I calculate right or well in the order of important side. That's actually not true. II went to. I went in reverse. So I always start with protein. This is my highest priority one gram per pound. Right? So if I'm at 260, and you'll see people, this is another one where, like one gram per pound 257 00:57:04.590 --> 00:57:18.279 Twin Cities Kettlebell Club: of your current body mass or your target body mass, that depends on what your goal is right. So if you're wanting to maintain, then you might want to go 1 one gram per pound of current body mass. If you're trying to lose weight.

00:57:18.380 --> 00:57:30.370 Twin Cities Kettlebell Club: you might want to go one gram per pound of your target body mass, and that's going to help you create that deficit that's going to make the change that you want. But you want to make sure that you have enough protein to support the lean tissue that you want right 259 00:57:30.930 --> 00:57:41.080 Twin Cities Kettlebell Club: with the understanding. I will also make sure. I say, if you're going one gram per pound of target body weight. That will mean that you will probably lose lose some lean tissue like even when you 260 00:57:41.120 --> 00:57:49.210 Twin Cities Kettlebell Club: really over index on protein. If you're in a calorie deficit. You don't just lose fat, you lose fat and muscle. Right? So 261 00:57:49.460 --> 00:58:03.829 Twin Cities Kettlebell Club: just just be just be aware of that. So if you're really trying to preserve lean tissue, making sure that your protein intake is adequate is is really important. right? And I already talked about. It's 4. It's 4 kilocalories per gram. Right? So 260 grams times 4 kilocalories.

00:58:03.980 --> 00:58:15.559 Twin Cities Kettlebell Club: 1,040 of my 2,900 roughly calories will come from protein. I will take that number out and then move on to to fat, because I want to make sure that I don't 263 00:58:15.810 --> 00:58:24.419 Twin Cities Kettlebell Club: go below that 20%. I want to make sure that at the very least, I'm at that 20% prescription. So I maintain my hormone health even while I'm trying to lose weight. 264 00:58:25.330 --> 00:58:40.669 Twin Cities Kettlebell Club: Right? So we do that we do that minimum 25%. Now, I've got a disagreement. I said. 20 on one slide and 25 on another. Sorry about that. But just don't go below 20. I'm using 25% here for the sake of easier math. So call that 725 kilocalories. If we round down a little bit 265 00:58:41.420 --> 00:58:43.309 Twin Cities Kettlebell Club: right. That gives me 266 00:58:43.820 --> 00:58:46.130 Twin Cities Kettlebell Club: 9 calories per gram, gives me 267 00:58:46.740 --> 00:58:49.930 Twin Cities Kettlebell Club: roughly 80 grams of fat to eat every day.

00:58:49.940 --> 00:59:04.030 Twin Cities Kettlebell Club: Right? So now we've established 260 grams of protein, 80 grams of fat. And then what do we do? Is we just move on to. Okay, what's the balance of calories that I have available to me for for my carbs and or my dietary preferences? Right? 269 00:59:04.450 --> 00:59:20.630 Twin Cities Kettlebell Club: So what I mean by that is, if if I can get 1,145 calories from carbs, and that would be 39. But I don't really like eating carbs, or I feel better on a higher fat diet. I know that I have 1,150 roughly calories to play with. 270 00:59:20.830 --> 00:59:39.430 Twin Cities Kettlebell Club: and I could actually up my fat, my fat percentage if I wanted to and decrease my carb percentage. Or this is where we can start talking about carb cycling right? And that's where we we saw on the on that recommended daily intake, depending on the intensity of your exercise, you can start cycling these 2 macros, fat and carbs.

00:59:39.520 --> 00:59:41.570 Twin Cities Kettlebell Club: Those can vary day to day. 272 00:59:41.620 --> 00:59:51.350 Twin Cities Kettlebell Club: depending on your your training style, right? Depending on how you're feeling and also depending on preferences. Right? So I actually have people track their calories and track their protein 273 00:59:51.420 --> 01:00:12.410 Twin Cities Kettlebell Club: as a starting point. We don't always track every single thing right you can. You can cycle and you can trade. We can horse trade across these. So you can run. You can really think of this as you basically have 1,900 calories of your 2,900 that I had to play with. I have roughly 1,900 to trade between my 2 preferred fuel sources which are fat and carbs 274 01:00:12.410 --> 01:00:31.280 Twin Cities Kettlebell Club: right? And you can set the percentages at different places each day depending on what works for you. Right? So there is some variability there, and it gives you some flexibility, but it can also overwhelm people if you give them too many options. Right? So I want you to understand how you can make these decisions for yourself. But, the important thing is, hit your calories 275 01:00:31.800 --> 01:00:42.890 Twin Cities Kettlebell Club: and hit your protein need, and then the other things can fall into place. You can play with those things to see what makes you feel better. What makes you perform better? What are the needs that you have on a given day.

01:00:45.890 --> 01:00:46.690 Twin Cities Kettlebell Club: Alright. 277 01:00:46.880 --> 01:00:57.780 Twin Cities Kettlebell Club: some cheat sheets right? What are the different sources? And again, this will be in the slides which you guys can, you guys can look at. and then, because I said we would talk about alcohol. Right? How do you track alcohol? 278 01:00:58.020 --> 01:01:14.899 Twin Cities Kettlebell Club: Well, here's a quick cheat, cheat, sheet right. One ounce of whiskey, my! My drink of choice right, who only drinks one ounce. Come on, give me a double at least right? So 2 ounces would be a hundred 40 calories. If I'm tracking that from my carbs, because that's where I have it. I would I would track.

01:01:15.160 --> 01:01:22.800 Twin Cities Kettlebell Club: That would be 36 grams if I'm doing a 2 ounce pour, if it's coming from fat. that would be 16 grams of fat. 280 01:01:22.930 --> 01:01:39.050 Twin Cities Kettlebell Club: Right so, and again you can, and you can do a blend. So some people take half of the calories, half of the calories from carbs, and half the calories from fat. But you need to account for alcohol is the point right? If you're going to consume it, you need to track it, because otherwise you can really get into the hurt locker, whereas, like. 281 01:01:39.050 --> 01:01:52.940 Twin Cities Kettlebell Club: Oh, well, II swear I hit my 2,900 calorie goals like, Oh, yeah, did you? Did you count the 4 Bourbons that you had? Oh, no, I didn't. I didn't count those cocktails. Crap! How many calories are in that?

01:01:52.990 --> 01:02:02.239 Twin Cities Kettlebell Club: Well, if it's 4, if it was 4 double ounce pores right? You start talking? 140 calories per drink oh, shit! 283 01:02:02.240 --> 01:02:26.919 Twin Cities Kettlebell Club: Where'd your deficit? Go? Well, it went into your. It went into your booze, or now you're no longer in a deficit now you're not even at maintenance. Now you're in a surplus. Oh, and then you had pizza because you had 4 cocktails at the end of the night. Right? So this is where it's important that we track these things. This is where data. 284 01:02:27.210 --> 01:02:37.850 Twin Cities Kettlebell Club: the the tool I talked about where you can calculate your bmr, it's an ensemble of the models. I'll I'll give you guys access to that sheet as well. So give you guys some resources that you can use for this for this kind of stuff.

01:02:38.510 --> 01:02:42.569 Twin Cities Kettlebell Club: Okay, questions on booze. Anybody want to share a cocktail recipe with me? 286 01:02:47.430 --> 01:02:53.870 Kettlebell Kimberly Fox: I don't know, but I just had a Moscow mule the other night, and we put tahin with it. It was solid 287 01:02:53.880 --> 01:02:55.000 Kettlebell Kimberly Fox: nice. Yeah. 288 01:02:55.970 --> 01:02:57.580 Twin Cities Kettlebell Club: So again. 289 01:02:57.880 --> 01:03:11.350 Twin Cities Kettlebell Club: alcohol is poison. Poison is not good for performance. Okay? So it slows. Your metabolism, blunts protein. Synthesis, inhibits restorative sleep decreases testosterone increases estrogen. It's a known carcinogen etc.

01:03:11.570 --> 01:03:31.559 Twin Cities Kettlebell Club: Oh, and if you don't, if you drink, don't drive, call a sober ride. Psa, right? Cover our buns. But just putting that out there in the context that everybody knows that I like alcohol right? I drink on occasion. Right? But these are these are the things that it does from a performance standpoint. So if you're really serious about performing at a high level. Alcohol's not not your friend. 291 01:03:31.960 --> 01:03:34.399 Twin Cities Kettlebell Club: So just put just putting that out there. 292 01:03:34.880 --> 01:03:36.080 Twin Cities Kettlebell Club: Alright quality 293 01:03:36.680 --> 01:04:00.660 Twin Cities Kettlebell Club: micronutrients. We talked about macros, water micros, the vitamins and minerals that we ingest serve as cofactors. Critical metabolic functions right? They're in the highest concentration in our seasonal produce. I don't, I used to say seasonal fresh produce, but it's actually just seasonal produce, because frozen is totally fine, right? If it's picked. If it's picked at the peak of its freshness. That's when it's gonna have the highest macronutrient or micronutrient content. So like 294 01:04:01.110 --> 01:04:24.939 Twin Cities Kettlebell Club: using frozen berries in the wintertime, when it's not berry season is probably a better choice from a micronutrient density perspective than buying the shitty, fresh berries that are being grown in California during the winter months. Right? They've actually analyzed this. And there's actually a higher concentration of micronutrients in frozen. So don't let anybody tell you that it has to be fresh, right, as is kind of my point and organic versus conventional. That's a budgetary decision.

01:04:24.980 --> 01:04:28.020 Twin Cities Kettlebell Club: Are there benefits to organic? Probably. 296 01:04:28.320 --> 01:04:43.579 Twin Cities Kettlebell Club: But again, think about what's the trade-off in cost versus benefit for you. So the most important thing is that you're getting these things in. Don't focus on the on the little things before you focus on the big things if you've if you if you're already getting all these things. And you're like, Oh, I'm thinking about switching to 297 01:04:43.580 --> 01:05:01.049 Twin Cities Kettlebell Club: to organic, because I think it might be better for me. Cool if you can afford it, do it. But don't let perfect be the enemy of good. Right you you don't have to. You don't have to buy all organic, locally source raised by monks, and, you know, massaged and like, just get what you can afford, get the highest quality stuff that you can afford.

01:05:02.120 --> 01:05:09.830 Twin Cities Kettlebell Club: and eating sufficient calories of a well-balanced diet of mostly whole foods and minimizing processed foods is the best way to get these micros into your body? 299 01:05:11.280 --> 01:05:44.840 Twin Cities Kettlebell Club: Alright. So what are they? Fat, soluble vitamins vitamin a vitamin e vitamin k these things are all very, very important. They're called fat, soluble, because they require fat present in the diet in order for your body to absorb them again. Don't go too low on fats, because your body can't absorb fat, soluble vitamins if you don't have enough fat, so make sure you get your fat, soluble vitamins. It is also important to know that the difference between fat, soluble, and water soluble is that if you overeat, or over ingest a water soluble vitamin, your body just pisses it out.

01:05:44.960 --> 01:05:59.910 Twin Cities Kettlebell Club: If you over ingest a fat, soluble vitamin. Your body stores it in the fat cells. So this is where you can run into toxicity if you over consume, and this is usually more of a problem from supplementation. People will over consume a particular supplement, because. 301 01:05:59.920 --> 01:06:25.400 Twin Cities Kettlebell Club: you know, somebody's chiropractor told them that they should, you know, take 100,000 I use of vitamin d. Or something, and they they take that as gospel, and then they, without without getting their labs done, and they over, they overeat right, or they over ingest a fat, soluble vitamin. So just now, fat, soluble vitamins are not as easy for your body to excrete. It's usually very easy for your body to be tested for these types of deficiencies. So testing for vitamin and mineral deficiencies 302 01:06:25.550 --> 01:06:29.039 Twin Cities Kettlebell Club: is a good idea, especially if you're having 303 01:06:29.120 --> 01:06:58.819 Twin Cities Kettlebell Club: issues. You're having any type of performance issues or health issues like ruling out vitamin deficiencies and mineral deficiencies is a super easy, low cost way to help improve your health. It can also be worth it. If, again, if you're trying to maximize performance, just getting a quick, you know, vitamin and mineral screen like a vitamin d test is like 10 bucks and vitamin d is one of the cheapest supplements on the planet. Right? So just knowing what your vitamin d levels are and getting your vitamin D to its appropriate levels can be one of the best things you can do to improve your performance 304 01:06:58.870 --> 01:07:06.320 Twin Cities Kettlebell Club: and your overall health. Alright. So that's our fat, soluble water. Solubles are mostly the B vitamins and vitamin C.

01:07:06.440 --> 01:07:07.800 Twin Cities Kettlebell Club: Right? 306 01:07:07.810 --> 01:07:22.189 Twin Cities Kettlebell Club: I'm giving you all I'm giving you all of the names here that you might see that you might see on. Yep, II did. 307 01:07:22.300 --> 01:07:35.369 Twin Cities Kettlebell Club: I'm giving you these names because you might not see it on the label of a supplement. If you're taking a supplement, you might see it labeled as Vitamin B one, or you might see it labeled as thiamin. Right? So it's important to important to be able to reference those things. So you know what you're getting 308 01:07:37.190 --> 01:07:52.679 Twin Cities Kettlebell Club: alright. And then the minerals, the macromerals not to be confused with macronutrients. But it's similar, because these are the ones that we need in the highest concentrations, sodium calcium, magnesium potassium also known as the electrolytes, the electrolytes keep the balance 309 01:07:52.940 --> 01:07:54.280 of our 310 01:07:54.720 --> 01:08:05.530 Twin Cities Kettlebell Club: of our electricity in our body. That's really important for heart rhythms, right? So that's where you can run into problems. If you see people get deficient or too high in any of these things. One thing that 311 01:08:05.610 --> 01:08:18.960 Twin Cities Kettlebell Club: we're finding more and more research on is, a lot of us are deficient in sodium. Sodium is really really important for contractile capability of of the heart. Right? You'll also see people sometimes get 312 01:08:19.090 --> 01:08:42.970 Twin Cities Kettlebell Club: under indexed in magnesium, right? So getting getting your electrolytes in is really important. I really like the element. Salt packs. I take those. I take one of those every day just as a baseline. And then, if I'm training that day, I also take another one after my training again, I'm a big guy. So 2 of those a day is is gonna be fine for me. Some people might not need 2 of those a day. It's gonna depend on you 313 01:08:42.970 --> 01:08:49.620 Twin Cities Kettlebell Club: but generally people usually need more of these macro minerals than they're probably getting.

01:08:49.779 --> 01:09:17.129 Twin Cities Kettlebell Club: And then there's a whole bunch of trace minerals. These are the ones that we need in much smaller amounts boron, selenium, chromium, iron, copper, zinc, etc. But these things are all really really important. These these minerals tend to help with enzymatic functions. And it's really important that you that you get these in in the way that you need. And this is why one of the problems that we have when we're in a deficit for too long is that you will see people come up with mineral deficiencies because they're just not eating enough 315 01:09:17.140 --> 01:09:20.229 Twin Cities Kettlebell Club: food, or they're not eating a diversified enough.

01:09:20.300 --> 01:09:33.090 Twin Cities Kettlebell Club: A diversified enough diet to get all of their macro minerals and and trace minerals into their body, and that starts to have function issues cascading dysfunction throughout the throughout the metabolism. If you're missing those things. 317 01:09:33.800 --> 01:09:39.460 Kettlebell Kimberly Fox: Chris Denning had a question, he said, for Katie, are you taking both and 318 01:09:40.630 --> 01:09:53.969 Twin Cities Kettlebell Club:  It's gonna depend on the supplement for if you're if you're taking it supplementally, it, it's gonna depend on the supplement. Ii tend to just take a vitamin d plus supplement. But 319 01:09:54.330 --> 01:09:56.390 Twin Cities Kettlebell Club: I don't think I think that's a 320 01:09:56.480 --> 01:10:03.270 Twin Cities Kettlebell Club: it depends. And it's it's a very detailed question. That's a more of an individual. Thing. II just take a vitamin d plus k 2.

01:10:05.650 --> 01:10:15.960 Twin Cities Kettlebell Club: Good question. All right, nutrient timing. This is one that people ask a lot about. So how do you time your nutrition around a workout? And 322 01:10:16.490 --> 01:10:31.779 Twin Cities Kettlebell Club: this for Kettlebau sport people? I think we need to recognize that there is a wide array of what level of tolerance you have on having things in your stomach during a particularly long cycle and jerk when you're dropping things on your belly. So 323 01:10:32.470 --> 01:10:41.800 Twin Cities Kettlebell Club: if I say you should eat 2 to 3 h before training, and you're like I can't have anything in my stomach, so I don't eat 5 h prior to training.

01:10:42.890 --> 01:11:03.279 Twin Cities Kettlebell Club: That's you, do. You don't? Don't take my recommendation as as gospel over what makes you feel good. But this is as far as like what is typically good for most people right? Getting a nutrient-dense meal a few hours before with sufficient protein with some carbohydrates in a little bit of fat is usually a good idea for a pre-workout meal. 325 01:11:03.510 --> 01:11:26.969 Twin Cities Kettlebell Club: If you've ever, if you've ever tried to work out, having just eaten a really fatty meal, like 2 or 3 h before. You know that that cannot end well. Sometimes it can cause a lot of gastric distress. Nobody wants to poop their pants on the platform, so just be careful with how much with how much fat you eat prior to to a training, and then the post, the post training window.

01:11:27.150 --> 01:11:53.020 Twin Cities Kettlebell Club: You'll hear, you know the the Bro. Science of like you gotta get it in within within 30 min. Right? I just say, get it in as as as quickly as you can, within reason, right? If you don't feel well enough to consume anything like, if I really push myself on a long cycle session, I might not feel like putting anything into my stomach for like 30 min. And that's okay. Right like I'm not missing my anabolic window because I didn't, because I didn't drink my protein shake 327 01:11:53.020 --> 01:12:05.190 Twin Cities Kettlebell Club: within 30 min of training right? Like I wait until my stomach can handle it. But you wanna get, and I generally keep it to to some type of liquid for post for post workout, because your body can get it in quickly.

01:12:05.190 --> 01:12:30.640 Twin Cities Kettlebell Club: It minimizes distress of the gastric intestinal tract, and you'll you'll be able to see the most rapid effect if you've ever had the shakes after like a snatch session where your hands are shaking. That's usually because you've worked through all of your available glycogen. So the sugar energy that your body stores and fuels with fuels for training with. If you've depleted most of that, and you start getting the shakes, and then you drink 329 01:12:30.740 --> 01:12:48.240 Twin Cities Kettlebell Club: a high carbohydrate drink. The shakes go away pretty quickly thereafter, which is pretty incredible, right? But that's because your body is now getting the signal that it's getting the nutrients it needs. And it's going to take those carbs and and replenish your glycogen stores. First and foremost, that's the first thing it's gonna do with them. That's why 330 01:12:48.310 --> 01:12:50.909 Twin Cities Kettlebell Club: carbohydrate energy immediately following 331 01:12:51.110 --> 01:13:17.480 Twin Cities Kettlebell Club: a training session is actually a good time to have carbohydrates. Right? So we we want that because it's going to stimulate, stimulate our protein synthesis. It's going to stimulate our parasympathetic system which starts slowing us down so parasympathetic being like parachute right? It slows things down you've just cranked everything up to 11, especially if you're training like Kim or you're doing one of Kim's workouts. You know you've you've been kicked in the ass.

01:13:17.480 --> 01:13:39.419 Twin Cities Kettlebell Club: We now need to start the stress decrease and allow our body to heal and recover. That's that's why this post, you know. Forget the anabolic window, really getting your body into that rest and recover, rest, digest, and recover. Phase as quickly as possible is what's going to going to enable high level performance right? The faster you can get into recovery mode 333 01:13:39.480 --> 01:13:45.400 Twin Cities Kettlebell Club: from the stress that you've done. the faster your body will be prepared to do it again, and 334 01:13:45.630 --> 01:14:01.180 Twin Cities Kettlebell Club: the higher level you'll be able to perform at the next time. Right? So this is where that post training nutrition starts coming in when we start thinking about, how do we? How do we use it to to take our training to the next level, where these little things can can make a difference right? And then post training.

01:14:01.370 --> 01:14:22.029 Twin Cities Kettlebell Club: That's just any nutrient, dense meal. And I just, I just say, make sure that you're getting protein at every sitting right. Get your remaining macros from your carbohydrates, and get your remaining macros from your fat, and this is assuming that you're training at the end of the day, or towards the end of your day. That's most people. But again, this can be tweaked, depending on when you're working out 336 01:14:22.040 --> 01:14:39.429 Twin Cities Kettlebell Club: right. If you're somebody that works out in the morning. A. A common question I get is, well, is it okay to work out on an empty stomach first thing in the morning? Yes, yes, it is, if that's when you can consistently get your training in right. Just understand that you need to have fuel. Excuse me 337 01:14:41.010 --> 01:14:42.620 Twin Cities Kettlebell Club: that you need to have fuel 338 01:14:42.970 --> 01:14:46.179 Twin Cities Kettlebell Club: for that training session that needs to be consumed.

01:14:46.200 --> 01:14:56.170 Twin Cities Kettlebell Club: Probably the the day prior, especially if you don't want to wake up early enough to eat 2 to 3 h before you work out. Make sure that you have enough fuel the night before. Right? 340 01:14:56.590 --> 01:15:02.980 Twin Cities Kettlebell Club: You don't have to work out on on a full stomach. There are all sorts of benefits to working out on an empty stomach as well. 341 01:15:03.320 --> 01:15:05.610 Twin Cities Kettlebell Club: and that's there. There is no one right answer. 342 01:15:07.790 --> 01:15:10.000 Twin Cities Kettlebell Club: Sorry about that alright 343 01:15:10.570 --> 01:15:23.209 Twin Cities Kettlebell Club: competition, nutrient timing, slightly different, obviously, than than training days. Competition is is is a different deal. I tell people make sure that we are 344 01:15:23.690 --> 01:15:30.149 Twin Cities Kettlebell Club: not doing much fat before competition. and we want to load carbohydrates 345 01:15:30.390 --> 01:15:58.250 Twin Cities Kettlebell Club: one to 3 days prior to the competition. And the reason for that is that it takes time for your body to break down the carbohydrates into into the glycogen, and then shuttle that glycogen into your liver and into your working muscles. Those are the 2 places that glycogen is stored right. That doesn't happen overnight, right? So people that are like crushing, that are like crushing a a donut before they go get on the platform, and thinking that that's going to fuel them on the platform.

01:15:58.410 --> 01:16:17.619 Twin Cities Kettlebell Club: All that's going to give them is a little bit a little bit in their blood in their bloodstream. You're going to get a little bit of a blood sugar spike from that. But all of the rest of all of the rest of that fuel, for that session is already in your working muscles, and if it ain't there your body can't get it there in time, and there's no amount of gummy bears that you can crush that can fill that gap 347 01:16:17.710 --> 01:16:19.450 Twin Cities Kettlebell Club: right? So this is where. 348 01:16:19.620 --> 01:16:47.609 Twin Cities Kettlebell Club: like the Marathon runners had it right that they that they they carb load a couple of days ahead of time right? Because your body needs time to break it down and move it to the working muscles. Right? If you're consistently eating enough carbohydrates, you really shouldn't have a problem with this. But again, we're talking about, how do we optimize performance? Just make sure you have enough carbohydrates in your system, and maybe maybe over index on carbohydrates a couple of days before a high performance, you know. High performance event like a Kettlebell sport competition 349 01:16:49.220 --> 01:17:14.319 Twin Cities Kettlebell Club: during. I don't generally recommend consuming any protein during a session or during a competition. And and again, carbohydrates throughout. And and this is going to depend on your gastric tolerance for having things in your stomach. This is why a lot of people eat gummy bears because they're very small. They get a high level of carbohydrate energy into the system. But it's it's going to be. It's going to be relatively small in the stomach, not create a big funus of food that's going to be sitting in your tummy 350 01:17:14.320 --> 01:17:28.030 Twin Cities Kettlebell Club: right? And no fat we don't want. We don't. We want things to be absorbed as quickly as possible. Fat takes a long time to digest. It can again cause gastric problems. No, no Poopy platform sets, please. And then, after 351 01:17:28.340 --> 01:17:38.579 Twin Cities Kettlebell Club: yeah, I saw you. I saw you smart, Kim, and then and then, after get your get your pro, one might never remember your set, but if you poop on the platform 352 01:17:39.630 --> 01:17:47.079 Twin Cities Kettlebell Club: you will live in infamy, you know. Like exactly so, me immediately following. You know 353 01:17:47.110 --> 01:18:13.890 Twin Cities Kettlebell Club: again. And I said within 30 min. But again that varies on the person right? So if you're if you're not feeling ready to eat 30 min 30 min after, don't don't force yourself to eat when you're not feeling it. But as soon as you're feeling up to it, get start getting these things in, and you want you want protein and carbohydrates, and generally in a one to 2 ratio. Again, you want high level of carbohydrates, because I'm assuming on Competition Day you went out and left it all on the platform. You're giving it everything you have 354 01:18:13.890 --> 01:18:36.419 Twin Cities Kettlebell Club: now is the time to really start stimulating recovery immediately following that effort. If you want fat. If you want some fat in your diet or in your after session. Totally fine, go for it right? So long as you don't have to get back on there to to do a jerk set or team relay, or something like that. Right? Make sure that you're totally done with your sets before you start ingesting a bunch of fat. But 355 01:18:36.520 --> 01:18:41.190 Twin Cities Kettlebell Club: that's generally competition day training, nutrient timing for people 356 01:18:42.230 --> 01:18:43.730 Twin Cities Kettlebell Club: supplementation.

01:18:44.060 --> 01:19:08.179 Twin Cities Kettlebell Club: legal disclaimer number 2. I'm putting this in here again. I'm not a doctor. Check with your doctors before adding any supplements, in case you weren't aware. The FDA does not regulate supplements. Okay, they they don't. They don't inspect supplement companies. They can claim whatever they want. They don't test their ingredients. It's it's the fucking Wild West when it comes to supplements in the United States, at least so just make sure that that you check 358 01:19:08.270 --> 01:19:31.370 Twin Cities Kettlebell Club: and buy from reputable brands with safe manufacturing practices, and I recommend ones that have third party quality testing, so that you know that what they say is in their supplement is what's in their supplement. And you're not trusting them to test their own products. They're hiring a third party company to do it. A few brands that I recommend Douglas Labs neutronine driven nutrition revive Legion. They're they're ones that I've personally used.

01:19:31.490 --> 01:20:00.689 Twin Cities Kettlebell Club: not a paid endorsement, not giving you an affiliate code or an affiliate link, or any of that shit like these are just ones that I that I have, that I have personally used, feel free to check your other ones if they have the Nsf certification. If they do. Third party quality testing. They're probably gonna be okay. And I will say that those ones. And this is not to say that it's always a corollary that cost is not always a corollary to quality. But if they have those things it costs money to do this type of testing. So typically they're gonna be more expensive supplements. If you're buying the cheapest supplements you can get at Walmart.

01:20:01.600 --> 01:20:09.109 Twin Cities Kettlebell Club: You're you're playing Russian roulette a little bit right. Just just saying so. Sometimes you get what you pay for. Just do your just do your diligence. 361 01:20:09.490 --> 01:20:21.430 Twin Cities Kettlebell Club: All right. With that, said I. Break supplements into 3 categories, essential recommended, and then optional, basically. And that's usually a function of ones that are 362 01:20:21.460 --> 01:20:24.680 Twin Cities Kettlebell Club: the the essentials are ones that we know are are 363 01:20:24.790 --> 01:20:25.770 Twin Cities Kettlebell Club: safe. 364 01:20:25.780 --> 01:20:55.329 Twin Cities Kettlebell Club: They've been well researched, and they're generally cheap, right? I don't make these recommendations because I want people to spend a bunch of money on supplements. If you're hitting all of your needs with your diet. Great, then supplementation is not super important for you, and diet is always the the higher priority, but essential supplements. Protein, because most people have a hard time hitting the protein recommendations that I talked about earlier without some supplemental protein, like 260 grams of protein a day is a lot for me, even for me, and I love meat 365 01:20:55.330 --> 01:21:21.419 Twin Cities Kettlebell Club: right. But I also take a protein supplement right omega. 3 s. Good for heart, health, good for all sorts of things. Again, that myelination of the of the brain and myelination of the nerves. Omega, 3 fatty acids really really important, those of us that live in the Western world. We're over indexed on Omega 6 s. And we're under indexed on Omega 3 s. Because we don't eat enough fish and seafood. So taking a supplemental, Omega 3 is really good for your brain, really good for your heart, and really good for performance.

01:21:21.610 --> 01:21:26.909 Twin Cities Kettlebell Club: Vitamin c water, soluble, cheap helps with a lot of things particularly immune function. 367 01:21:27.100 --> 01:21:52.980 Twin Cities Kettlebell Club: Vitamin d functions more as a hormone. It's the only hormone that your body, or the only vitamin that your body produces on its own. So that tells you how important it is. We spend so much time indoors now that almost everyone like something like 80 to 90% of people in the Western world are vitamin d deficient super cheap to get your vitamin Ds vitamin D levels checked super cheap. Supplement. One of the best things you can do. Take vitamin d every day. 368 01:21:52.980 --> 01:22:20.610 Twin Cities Kettlebell Club: 5,000 I use is usually a safe recommendation. But again, get your levels checked and and customize your intake based on that magnesium super important for sleep, and other other functions. But again, one of those one of those electrolytes. So these are generally the ones. And then zinc is another one. These are generally the ones that I recommend for everyone, just because they are safe, effective, and cheap. That's why I call them essential again, not to say that you have to buy them, but they're very, very beneficial, and they don't do any harm.

01:22:21.330 --> 01:22:38.240 Twin Cities Kettlebell Club: Oh, and then, last, but not least, creatam monohydrate. I don't usually include this on the essentials. This is usually on the recommended. But since I'm talking to athletes. And since we're talking about optimizing performance, creatine monohydrate is the safest, most effective, most well researched and cheapest 370 01:22:38.370 --> 01:22:41.469 Twin Cities Kettlebell Club: sports performance, enhancing supplement that there is 371 01:22:42.180 --> 01:23:09.920 Twin Cities Kettlebell Club: 5 to 10% increase in muscle contractile ability. It forces water into inside the working cells. You will see a little bit of increase in water retention. When you first start taking it. Dosage is 5 grams a day. You can. You can hyperload to get to the saturation point faster. It's not required. So long as you're taking 5 grams a day. Once you reach saturation, you'll start seeing performance improvement because of creatine monohydrate is really really well researched.

01:23:10.030 --> 01:23:37.209 Twin Cities Kettlebell Club: That is one that I recommend for everybody who considers themselves an athlete, and it's cheap you don't need to buy like any of these buffered creatines, or like, that's all marketing bullshit. Just get a cheap creatine monohydrate from a reputable company, and take it every day, and you'll be good. And there's also a lot of benefits that they're finding for brain function. They're starting to research it for reduction in Alzheimer's and Als and other types of neurological neurological diseases. So creatine is is a good one. 373 01:23:38.390 --> 01:23:39.970 Twin Cities Kettlebell Club: Recommended supplements. 374 01:23:40.020 --> 01:23:58.740 Twin Cities Kettlebell Club: Branch cyclic. Dextran is really just a a carbo, a carbohydrates supplement. That's easy to digest. It's the one that I recommend for most of my athletes, for for post training, again getting those carbohydrates in quickly to get you in that rest and digest and recover mode. This one really helps. Since you're trying to get liquid 375 01:23:58.770 --> 01:24:15.570 Twin Cities Kettlebell Club: liquid carbs in. Now again. you don't have to get it from a supplement. You can drink orange juice, you can drink chocolate milk. I don't want orange juice in my stomach immediately following a training set. I don't know about y'all. I don't want chocolate milk in there. I'm I'm usually doing something with water and something fairly easy to digest. So branch cyclic dextran 376 01:24:15.760 --> 01:24:27.040 Twin Cities Kettlebell Club: create team. Monohydrate again as I talked about on the essential. So I won't belabor it here. A micro supplement like like a greens supplement. You'll also find micro mineral supplements you can get in pill form.

01:24:27.310 --> 01:24:42.860 Twin Cities Kettlebell Club: cbd slash thc, cbd, very anti-inflammatory. Thc just. And I'm talking micro dose of Thc just helps the the broad spectrum cannaboids, so that you get the effect that you're looking for can really help with inflammation, recovery, and sleep. 378 01:24:42.940 --> 01:24:48.680 Twin Cities Kettlebell Club: And that is it for my recommended and then optional. Beta Alanine. 379 01:24:49.590 --> 01:25:17.140 Twin Cities Kettlebell Club: there's there's debate, but it's supposed to help you buffer lactic acid. The effect of lactate in the in the muscles, so that there's debate as to whether or not that actually is real. So you know, the science is, the science is. The scientists are arguing amongst each other whether or not. That's an actual beneficial supplement. So some people say. Yes, some people say no. L glutamine. This is present in protein. It's the most the most common amino acid. But it's also really highly concentrated in your digestive tract.

01:25:17.140 --> 01:25:25.720 Twin Cities Kettlebell Club: So if you're having digestive issues, L. Glutamine can be something that can help with leaky gut. That's a different protocol, but it's one that's recommended by a lot of people. 381 01:25:25.730 --> 01:25:31.069 Twin Cities Kettlebell Club: I'm I'm less. I'm less a fan unless you're having a leaky gut. But I have a different protocol for that. 382 01:25:31.090 --> 01:25:49.270 Twin Cities Kettlebell Club: Epo helps with oxygen into the muscles. Tremblon. Okay, those last 2 were jokes. Those are those are peds that will make you pop on a wad of tests. So do not, do not take exogenous hormones or epo, please. That was that was a joke. Let's just seeing if people are paying attention 383 01:25:51.300 --> 01:25:53.370 Twin Cities Kettlebell Club: all right. And last.

01:25:53.480 --> 01:26:04.789 Twin Cities Kettlebell Club: I know this has been a lot. Last, but not least, I will get into a little bit on periodization. I will go relatively quickly here, because I want to be respectful of people's time. But I very much recommend 385 01:26:05.610 --> 01:26:25.090 Twin Cities Kettlebell Club: working in a seasonal format. We are athletes, and we should act as such, so pre-season in season, postseason and off season, making sure that we are taking things into account, know that our season, our competition season, has a physiological impact. 386 01:26:25.130 --> 01:26:42.359 Twin Cities Kettlebell Club: Intensity has a cost, and that cost requires that we that we work on recovery. Right? So it's okay to understand that we're going to burn through some of our available stores. And this is going to have a cost. But we can't be in season all the time, so we need to make sure 387 01:26:42.520 --> 01:26:46.460 Twin Cities Kettlebell Club: that we take time for recovery from the grind right 388 01:26:46.710 --> 01:27:06.610 Twin Cities Kettlebell Club: before we transition into the off season. We need to. We need to recover first, because when we transition into the off season, that's when it's time for us to start working on, either addressing our deficiencies or building on our strengths, and we're starting to to put some cost back into our training right in the intensity of the season 389 01:27:06.610 --> 01:27:21.469 Twin Cities Kettlebell Club: we recover from. Then we start building back up to work on our strengths or weaknesses, and then, after our offseason is done, then we start transitioning back to getting ready for peaking in our season. So we start transitioning back into our 390 01:27:21.500 --> 01:27:36.210 Twin Cities Kettlebell Club:  sports, specific training modes. Right? So this is this is kind of how I think about it, and then aligning how those things look. So this is again my own, my own personal periodization. As an example.

01:27:36.250 --> 01:27:40.289 Twin Cities Kettlebell Club: Right. So we're we're right here towards the end of December. 392 01:27:40.370 --> 01:27:53.840 Twin Cities Kettlebell Club: and in the off season, starting in January, I am going to be focusing here on my conditioning endurance in in the off season. That's really that's really the first, the first focus. And for me, because I'm too heavy. 393 01:27:54.040 --> 01:27:56.750 Twin Cities Kettlebell Club: I'm going to do an eight-week cut 394 01:27:57.450 --> 01:28:05.350 Twin Cities Kettlebell Club: right? A planned 8 week cut. And then I'm going to do a slight recovery phase after that, because again. 395 01:28:05.810 --> 01:28:21.190 Twin Cities Kettlebell Club: calorie deficit creates stress. And so I need to recover from that. So I'm going to go from doing my cut transition to a recovery mode. And then I'm going to focus on maintenance. So just trying to keep the weight loss that I hopefully achieve in that 8 week cut.

01:28:21.230 --> 01:28:37.800 Twin Cities Kettlebell Club: maintaining that for 8 weeks before I do another cut. I don't want to do a really long cut, because that's going to again create deeper and deeper stress, more and more metabolic disruption. So I'm going to cut, recover, maintain, cut again 397 01:28:38.220 --> 01:28:43.080 Twin Cities Kettlebell Club: right, and then I will do a probably a slight recovery 398 01:28:43.130 --> 01:29:11.310 Twin Cities Kettlebell Club: before I move back into, and recovery usually means a surplus for me, like a slight, slight, slight surplus, not the same way as like a building phase. If I'm trying to build muscle right, I put that for December just because it's the holidays, and I know I'm going to eat like an asshole during the holidays. So I put that as a buildup phase, and I'm training heavier. But buildup phases when we're in a caloric surplus, recovery is a slight so caloric surplus maintenance is where we're trying to balance input and out input and output so that we can get higher levels of performance.

01:29:11.610 --> 01:29:29.620 Twin Cities Kettlebell Club: I don't go into a buildup phase in season, because I'm not trying to gain weight. I'm just trying to maintain. But this calorie number might be higher in the in season. Phase right? But that's where you can see I go into my peaks. This is the riddle. Oop. Sorry this is the riddle struck open. 400 01:29:32.820 --> 01:29:42.029 Twin Cities Kettlebell Club: This first star is the riddle struck open, which I think is July 20. Seventh, is is what I had heard, or towards the end of July, up in Canada. So I'm going to go up for that. And then 401 01:29:42.070 --> 01:29:55.429 Twin Cities Kettlebell Club: this second star is my competition here in the in the Twin Cities for the Wksf. North American championship, and then I might put something here in November or December. But I'm building my entire year around. When do I want to peak?

01:29:55.510 --> 01:30:10.310 Twin Cities Kettlebell Club: And I'm planning my training phases around that and aligning my nutrition phases to make sure that they support the goals of each phase. Right? And so this is what I'm talking about when we're talking about periodization and making sure that you align 403 01:30:10.320 --> 01:30:20.929 Twin Cities Kettlebell Club: your your periodization of your nutrition with the periodization of your training. That's what I that's what I call my integrated training periodization. Right? So this is really really important. And 404 01:30:21.130 --> 01:30:25.950 Twin Cities Kettlebell Club: that's what I really focus on as a coach is, is making sure that I think about all of those things 405 01:30:26.320 --> 01:30:29.010 Twin Cities Kettlebell Club: alright. So in closing 10 406 01:30:29.170 --> 01:30:52.489 Twin Cities Kettlebell Club: 10 tips for you guys like like Kim alluded to start with the easy things. Start with your lowest hanging fruit. Start with the basics. Are you getting enough sleep. Are you drinking enough water? Are you training consistently? Are you eating high quality foods? Right? Start with the fundamentals first. Don't worry about your supplementation and your nutrient timing, and all of that shit until you've got your basics 407 01:30:52.670 --> 01:31:06.529 Twin Cities Kettlebell Club: handled. Focus on addition before subtraction. Number one takeaway from this was. you cannot perform at your optimal in a deficit. So if you're trying to take things away.

01:31:06.540 --> 01:31:34.370 Twin Cities Kettlebell Club: you're probably not supporting your optimal performance. So focus first on adding things, add more water, add more vegetables, add more fruit, right? Add more calories, add more protein, whatever it is. Wherever those areas are, focus. First on what you need to add, and you'll have positive displacement of negative things right? If you're drinking more water, you probably won't drink as much soda just because our stomach has limited volume, right? So just focus on positive displacement, focus on addition before subtraction. 409 01:31:34.660 --> 01:32:01.529 Twin Cities Kettlebell Club: This one is more for for me. Make it tasty. I've talked a lot about food as fuel here and and where everything's talking about fueling performance. But let's acknowledge the fact that food is delicious, and it's not just fuel unless you're somebody like Steve Riddle. Who can think of it that way and really just focuses on fueling his body. That's fantastic. If you're wired that way. I'm not so, I say, make sure that you actually enjoy your food. Right? Make it tasty don't!

01:32:01.530 --> 01:32:14.200 Twin Cities Kettlebell Club: Don't sacrifice flavor for the sake of oh, my macros are gonna be perfect because adherence, longitudinal adherence is going to be the key to success. So if it doesn't taste good, you're not gonna stick with it for very long. 411 01:32:14.230 --> 01:32:17.610 Twin Cities Kettlebell Club: So make sure you like it. Be a scientist 412 01:32:17.690 --> 01:32:24.050 Twin Cities Kettlebell Club: track measure and iterate, minimize confounding variables. Talked about that a lot. So be a scientist. 413 01:32:24.260 --> 01:32:25.989 Twin Cities Kettlebell Club: make it work for you. 414 01:32:26.070 --> 01:32:30.650 Twin Cities Kettlebell Club: Everyone is different. Customize, customize, customize.

01:32:31.050 --> 01:32:45.310 Twin Cities Kettlebell Club: That's where number 4 really, really helps. Knowing what the data is telling you on how to customize it for you, and don't let anybody tell you what works best for you. If you know that it's not working for you like well, you really should be eating this. 416 01:32:45.350 --> 01:33:01.550 Twin Cities Kettlebell Club: you know, like I actually had somebody coming to me who was, who was having severe gastric issues and kept eating chickpeas because he he was told by a dietician that chickpeas were the healthiest source for him. We got him a food sensitivity test, and he was fucking allergic to chickpeas. 417 01:33:01.680 --> 01:33:14.210 Twin Cities Kettlebell Club: So he was giving himself diarrhea, and he kept eating it because somebody told him that it was good for him. You know, somebody that had the credential, but he knew it wasn't. He knew his stomach wasn't doing well, but he couldn't put his finger on it right. So make it work for you.

01:33:16.150 --> 01:33:18.720 Twin Cities Kettlebell Club: Kim. What you you came off mute. What do you got to say? 419 01:33:19.050 --> 01:33:24.090 Kettlebell Kimberly Fox: Oh, I was just waiting. Just I just felt like there was gonna be a point where I would like, wanna say something. 420 01:33:24.830 --> 01:33:36.010 Twin Cities Kettlebell Club: Number 6 let go of perfection, progress over perfection, incremental progress accumulated over time is what leads to change. Let go of the notion of perfection. You're not going to be perfect. 421 01:33:36.760 --> 01:33:47.550 Twin Cities Kettlebell Club: Number 7. You've heard me say it a few times. Know that intensity has a cost, and that's not just in training that is also in your in your nutrition. Right? If you're on a cut. that's hard work.

01:33:47.620 --> 01:34:03.579 Twin Cities Kettlebell Club: don't let anybody lie to you and tell you that it's easy to lose weight right like. For some people it might be easy, but in general, like, if you're doing it the right way. It requires focus. It requires tracking. It requires discipline, and it has a cost both social, emotional, and physical. Right? So like. 423 01:34:03.810 --> 01:34:13.630 Twin Cities Kettlebell Club: know that and know that you can't be in a cut all the time. Right? So know that anything that is high intensity has a cost to it, and plan for that right? Periodize your nutrition. 424 01:34:13.720 --> 01:34:18.940 Twin Cities Kettlebell Club: tying to that. Make sure that you're going through those phases, periodize your training, right?

01:34:19.060 --> 01:34:20.889 Twin Cities Kettlebell Club: Align those plans. 426 01:34:21.890 --> 01:34:25.910 Twin Cities Kettlebell Club: Those things are what I think, are really the fundamentals, and so 427 01:34:26.060 --> 01:34:31.799 Twin Cities Kettlebell Club: a bonus one. This is optional, but I'm going to give it a plug right work with a coach, and I'm not saying me 428 01:34:32.010 --> 01:35:01.789 Twin Cities Kettlebell Club: right. This isn't a plug for me, but I'm saying work with a fucking coach. If you have questions on these things, have a coach right, and not everybody's gonna be able to do all of these things. You might need multiple coaches like like Kim's talking about. She has her coach Arseni who does her her programming. She was working with a dietician when she decided she needed to cut right? It's okay to have more than one coach coaches with with domains and and areas of focus, too. Right? Like, I'm really weird. I'm one of the few people that like nerds out really, really hard on nutrition, and I do both of these things, but like work with a coach.

01:35:01.820 --> 01:35:06.530 Twin Cities Kettlebell Club: because, especially if you're looking to go to the highest level of your capability. 430 01:35:06.990 --> 01:35:09.680 Twin Cities Kettlebell Club: Having a team of coaches or multiple people 431 01:35:09.790 --> 01:35:22.630 Twin Cities Kettlebell Club: help you do this. This. This is a lot to focus on yourself. And it's a lot to manage. It takes a lot of time. It takes a lot of thought right? So if you need to come. 432 01:35:23.220 --> 01:35:33.619 Kettlebell Kimberly Fox: you know, when you're working with your kettle bulk coach like they're giving you a set workout. Well, if I'm just like kind of coming into the gym, gonna do whatever that day 433 01:35:33.780 --> 01:35:44.769 Kettlebell Kimberly Fox: I'm less likely to one. Pick the harder thing to do and I'm less likely to potentially follow through with the training because I'm not turning it into anybody. You know it's just on me.

01:35:44.800 --> 01:35:48.580 Kettlebell Kimberly Fox: And some people or a lot of people. 435 01:35:48.740 --> 01:35:55.100 Kettlebell Kimberly Fox: need that need that person to turn their homework into. It'd be like, yeah, I got it all done. 436 01:35:55.100 --> 01:36:19.640 Kettlebell Kimberly Fox: you know, and it's the same way. It was so much easier for me to cut when I had that nutrition coach, because every week I had to check in with her I had to send her my numbers. She'd send me a new data point to be like, hey? This week we're gonna adjust carbohydrates, and we're gonna adjust it these times during the day. And it made it a lot easier to stay on track for those 6 months, where I was being very strict 437 01:36:20.200 --> 01:36:36.849 Kettlebell Kimberly Fox: about what I was allowed to eat when I could eat it, you know, and if I was doing it on my own. It I probably wouldn't have stuck with it, plus, you know you're paying for it. So you're like, I gotta do it. I just spent money on this. And so there's some amount of investment, you know.

01:36:37.630 --> 01:36:40.230 Kettlebell Kimberly Fox: when you have put something into it. 439 01:36:40.830 --> 01:37:05.679 Twin Cities Kettlebell Club: Yeah, we all hate the pain of throwing away money right like nobody wants to pull out a $20, bill and light it on fire. You had a loan several $100, right. So if you're working with a coach, you're gonna be a lot more likely to to follow through. And that's not to say that you need a coach all the time right like like Kim had it for a period of time where she needed the nutrition support because she was doing a cut when you're in maintenance, and you've kind of figured out how to stay at your body weight right like you don't need a coach right like when I'm when I'm trying to stay at 260 pounds.

01:37:05.680 --> 01:37:23.039 Twin Cities Kettlebell Club: I don't work with a coach, because I know how to do that. I've done it for over a decade. But when I decide I want to go from 260 to 240, I'm probably gonna hire a coach, even though I could do it myself, but like to Kim's point. I don't have anybody to turn in my homework to then. Then it's just me being I have to be 100% honest and transparent with myself, which 441 01:37:23.340 --> 01:37:39.579 Twin Cities Kettlebell Club: I'm not great at. I don't know anybody that that is like perfect at that right? We're all capable of lying to ourselves or cutting ourselves some slack, and things like that, and coaches generally don't do that nearly as much unless you need it. Hopefully. You've got a good coach that will be like, hey? It's okay, especially if you're predisposed to beating yourself up 442 01:37:39.580 --> 01:38:06.850 Twin Cities Kettlebell Club: right. But, like again, that's where having a coach I think, is super super beneficial. So but these, these, these 10 tips, I think, are are really important, and the bonus one is just. If if this seems like a lot, it's cause it is and that's a reason. This is a profession that people have chosen so if you can afford it, work with one. If you can't, I will help you as much as possible, for free with, you know, with the understanding that I have limited time and capability, but I will give you free resources. I will point you to resources.

01:38:06.850 --> 01:38:09.860 Twin Cities Kettlebell Club: Point you to quality information. Right? So 444 01:38:10.090 --> 01:38:19.379 Twin Cities Kettlebell Club: that is it? Well, it wasn't as boring as I thought it was going to be. You, said Slides, and I immediately was like. 445 01:38:19.450 --> 01:38:30.589 Twin Cities Kettlebell Club: Well, thank you. It just helps me stay more structured. Otherwise it's very tangential. And this would have been a 2 and a half hour talk rather than 90 min. So 446 01:38:30.590 --> 01:38:55.170 Twin Cities Kettlebell Club: if any. If people have questions they can put them in the chat. But you know, as you probably heard, it depends is is gonna be the the start of almost anything anybody can ask. Somebody did, put in the chat if you're taking. If you're if you're taking vitamin, d make sure you're getting enough magnesium, that is true. And also vitamin B, but yeah, there, if if you're gonna take supplemental deed, you don't do, wanna make sure you're not deficient in magnesium. Those things are synergistic. So 447 01:38:57.260 --> 01:39:12.589 Kettlebell Kimberly Fox: okay, well, I really appreciate it. The next, our next live is, gonna be with Steve Cotter talking about the history of Kettle walls works that should be pretty interesting. And then we have a couple of other ones coming up. We've got one on 448 01:39:12.730 --> 01:39:24.179 Kettlebell Kimberly Fox: juggling. So if you're interested in breaking toes or getting hit in the face, that is definitely one you should tune in for I actually do enjoy juggling. I'm not that great at it, but it is kind of fun.

01:39:24.180 --> 01:39:44.190 Twin Cities Kettlebell Club: There's a question in the chat. I wanna there's a question in the chat. I wanna answer, sorry to interrupt you. So she just she just asked. You know I mentioned the benefits of fasted training. And I will, I'll try and be brief. The the benefits of fasted training we're we're thinking about metabolic flexibility. So 450 01:39:44.190 --> 01:40:00.659 Twin Cities Kettlebell Club: there are 2 primary fuel sources that your body uses carbohydrates and fat, and if you train in the absence of calories in the body, your body has to be able to use both of those fuel sources. To to be able to to manage them. So 451 01:40:00.740 --> 01:40:02.400 Twin Cities Kettlebell Club: training while fasted 452 01:40:02.520 --> 01:40:11.479 Twin Cities Kettlebell Club: is something that that forces your body to be able to use both carbohydrates and fat and it's something that there are. There are metabolic flexibility 453 01:40:11.690 --> 01:40:34.730 Twin Cities Kettlebell Club: protocols that people do. So. That's pairing that can be pairing your diet so like doing periods of keto like. I don't recommend that anybody does Keto all the time, because if you're only reliant on high fat as a fuel source. Then you can't metabolize sugar. Very well, and if you're on, if you're only eating really high levels of carbohydrates, you're not going to be able to use fat as a fuel source. Very well, either. So metabolic flexibility is really what the 454 01:40:34.730 --> 01:40:47.699 Twin Cities Kettlebell Club: the benefits of training. Sometimes training fasted, sometimes training fueled, sometimes eating low carb, sometimes eating high carb. Right? All of those things like, again, periodization and variability is what's going to lead to a a more adaptable 455 01:40:47.700 --> 01:40:50.499 Twin Cities Kettlebell Club: and flexible body. So 456 01:40:50.810 --> 01:41:01.480 Twin Cities Kettlebell Club: that's kind of the the the brief answer of. And that's a whole like. That's a whole topic that you'll you can go find hour long podcasts about. And you know, building metaph, metabolic flexibility, flexibility.

01:41:01.640 --> 01:41:06.190 Twin Cities Kettlebell Club: training while fasted. What are the benefits, you know, etc., etc. But that that was what I was alluding to. 458 01:41:12.000 --> 01:41:28.579 Kettlebell Kimberly Fox: If anybody has other questions, feel free to either comment on the group page, or you can also comment in here and we'll try and get to those questions. And then, Jordan's gonna upload the presentation underneath the files tab 459 01:41:28.630 --> 01:41:32.640 Kettlebell Kimberly Fox: so you can go back and pull those up as well as 460 01:41:32.770 --> 01:41:37.020 Kettlebell Kimberly Fox: is. What do you want to call it? Your caloric? 461 01:41:37.160 --> 01:41:41.370 Twin Cities Kettlebell Club: Yeah, the. It's a mac macro calculator, right? Basically.

01:41:42.240 --> 01:41:54.630 Kettlebell Kimberly Fox: So, but yeah, II agree. Like, you know, there's there's tons of resources out there as far as coaches go. I when I did it I went through Renaissance periodization. 463 01:41:54.840 --> 01:42:16.869 Kettlebell Kimberly Fox: So I mean, I'm not recommending them one way or another, but you can work directly with a dietician. I think they also have, like an online like option, where you're not directly. Yeah. An app where you're not working directly with somebody but it basically just goes through and lines out when you're supposed to eat. You know how much you're supposed to eat, and just gives you the basics of proteins and 464 01:42:17.180 --> 01:42:42.640 Kettlebell Kimberly Fox: carbohydrates that you eat for each meal, and not necessarily what you are supposed to eat for that meal. Because, you know, you should have some variance, and, like you said, enjoy what you're eating so that it's not sure and so that was one thing I always liked is, I could just be like, Okay, well, you know, I decided to have this piece of chocolate cake. So that kind of meeting set for the rest of the day. I'm limited on what I get to have 465 01:42:42.740 --> 01:42:48.939 Twin Cities Kettlebell Club: with keeping it within my macro levels. Because I definitely still.

01:42:49.500 --> 01:42:59.430 Kettlebell Kimberly Fox: yeah, when I was cutting weight, I was still had. You know, some of the things that I liked. It just meant that I had to cut it out from other areas. Maybe I didn't get the fat for that day, or or whatever 467 01:42:59.690 --> 01:43:19.429 Kettlebell Kimberly Fox: to try and keep it in that macro level. So I really enjoyed the talk. I really appreciate you doing this. You know a lot of people come on here, and all the people come on and present. They are all just donating their time, and they're not getting paid. So I appreciate everybody that comes on. And this presentation for the catalog. So 468 01:43:19.430 --> 01:43:33.770 Twin Cities Kettlebell Club: yeah, thank you. Thank you for having me and for anybody, if you have any, follow up questions or want to reach out specifically to me for any questions Twin Cities Kettle Club at Gmailcom is my email. So feel free to email me like I said, I'm I'm happy to help people as as much as as much as my time allows.

01:43:35.070 --> 01:43:38.369 Kettlebell Kimberly Fox: Okay. Well, I guess we'll go ahead and hang up now. Thanks again. 470 01:43:39.690 --> 01:43:40.649 Twin Cities Kettlebell Club: Thank you. All.
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