SPEAKER_00 0:00

When it comes to health and nutrition, do you think you have everything right? I think a lot of us sometimes do, but we get to a point where we realize that there's a lot of things that we're doing that actually aren't aren't right. And even myself as a family medicine physician with a lot of education and training, I have fallen for what the internet kind of projects and social media projects as truth and have found out that, oh, that wasn't actually right. So today we are go both running through our top five healthy because it's also for me.

SPEAKER_01 0:39

I went through a health journey.

SPEAKER_00 0:41

Yes.

SPEAKER_01 0:42

And being down 200 pounds in body fat for over a decade now, I can tell you from the ages of 22, 23, how I treated certain behaviors of health to now being 35, almost 36, I've learned. I've grown. I've found out that even not in not even from a uh social media influence perspective, but also just trying to be up to date on clinical research and either that clinical research adjusts and we get new information, or I naively took a piece of data out of context. Uh I've had plenty of contrary. My dad and I used to get in some heated debates about some of the topics that are in my top five because I thought I was up to all the data and I was looking at it all and I was being smart, and I was being running crude effects.

SPEAKER_00 1:35

So yes, we are running through the top five what we considered healthy habits that we have since learned are actually healthy.

SPEAKER_01 1:42

Not that healthy, or or more importantly, put out of context in value. And so it's like I don't know, some of mine aren't healthy. Okay, that's true too. Yeah. I think it's and it's important to know. Like there's b both come into play at the end.

SPEAKER_00 1:53

There that is true.

SPEAKER_01 1:54

And so you may be surprised at what's on this list. So here we go.

SPEAKER_00 1:59

Absolutely. So do you want to start with your to uh first five?

SPEAKER_01 2:03

Yeah, because I think it's super important to know this whole process to me is understanding this is from our personal experience.

SPEAKER_03 2:09

Yes.

SPEAKER_01 2:09

So our five each may be different than your five. You may find these five to be not that big of a deal for you, and that's totally fine. But these are the mistakes that it's all it's op it's important for us to be open, honest, and transparent. None of us are perfect. We've all made mistakes, and we've all followed for different trends or different information.

SPEAKER_00 2:30

And so And we're probably falling for something right now that we're gonna change our mind about.

SPEAKER_01 2:35

I I've uh I brought this up to Lara not too long ago, uh, the thing called the teachability index. Yeah. For some of my friends, I know you know this. Uh, for my friends, comment down below, teachability index. And it's something I learned younger, which is number one, one out of ten, your ability uh to learn. And like, are you willing to learn new information? There's a lot of people that just aren't willing to learn new things. Uh, that's part of it. It's one to ten ranking that. And then number two, this is a harder one from a lot of people, ranking one to ten, your willingness to accept change. You can learn all you want, but if you're not willing to accept the change of different behaviors around nutrition, fitness, whatever it may be, you're you're pretty jammed. And there's a lot of people out there that either have very low willingness to learn or very low willingness to accept change, which guess what? Your life's not going to change. So constantly reflecting on yourself, going, How is my willingness to learn right now? And how is my willingness to accept change throughout your entire life? You hit at young ages, we we tend to be pretty good at this whole thing. Right. It gets you hit like a 30, 40, 50-year-old threshold, and you're like, I know everything. I I there's nothing I need to learn. And it's like, no, your entire life constantly, how am I willing? What's my rankingness of willing to learn? And how well am I willing to accept change?

SPEAKER_00 3:59

And I think there's a big aspect of that is just our humility. I think we have to be humble that we can't and don't know everything. And it is okay to admit when you were wrong and change your mind.

SPEAKER_01 4:09

Yep. And so I will start with my number five things I used to do.

SPEAKER_00 4:15

Right. What is it?

SPEAKER_01 4:16

I used to take so many friggin' supplements.

SPEAKER_00 4:19

That's so crazy.

SPEAKER_01 4:20

I was on a vitamin and mineral supplement. Obviously, I was on creatine. Uh, I was on fish oil. I was on magnesium.

SPEAKER_00 4:29

I know you still have to do that.

SPEAKER_01 4:30

Yeah, I was taking all types of stuff because that's what I was told to do. Like, you need to, you need to take more supplements because I'm you because you keep getting marketed this, there's not enough vitamins and minerals in the food you eat. Everybody's deficient. And so you need to take a bunch of supplements because that's the right thing to do. And it's like, actually, uh, I've almost taken away almost every single supplement. Uh and even Lareth's got me eat more whole foods. Uh, and uh, that whole process has been a very much a learning curve that filling your cabinet full of bottles is just making you have really expensive pee.

SPEAKER_00 5:05

Yes. Absolutely. So uh you probably you learn this from what, from more research that you did?

SPEAKER_01 5:12

Yeah, looking over time. I'll admit in the network marketing days, like conflict uh just just falling for conflict of interest, uh, you're selling products, and so obviously you're gonna want to believe in them. And people with really large degrees and people with all this kind of stuff will sound really smart and provide evidence to back what their claim is. And so you think you're following up and up with all the data and research, and then all of a sudden you find out you're getting one point, uh, one viewpoint where the counter-argument tends to be stronger. And so oftentimes it we all get we all fall for it. We all want certain behaviors, what things to be true, so you find the data that supports it. Oh my gosh, I was selling a lot of supplements at the time in the and like online and in this whole space. So holy crap, I'm looking for all the data that supports taking more supplements is better.

SPEAKER_00 6:07

Yeah, and sometimes people um more is not always better. So I I have a few patients that just take more and more and more because it might help them, but it's not necessarily the right strategy. So all right, awesome. All right, moving on. So number two.

SPEAKER_02 6:23

Sorry, you're number five.

SPEAKER_00 6:24

I haven't done one yet. Um number five uh for me is undervaluing sleep. And this particularly played a role in my life during residency. And uh so anybody that has gone through residency or knows much about residency realizes that residents are working a lot of hours and they're all crazy hours, and a lot of times they're night shift or really long shifts. And uh I did a lot of night shifts um where instead of sleeping, I went to the in-hospital gym and ran on a treadmill instead. Um, even though you're like getting no sleep, you're trying to take care of sick people.

SPEAKER_01 6:58

And like I was about to say, I remember you bringing this up. Like we were driving past wherever we were to pick up uh pharmaceuticals uh for my for my brother. And then all of a sudden you're like, I used to come here and run at the gym that was at this at this place.

SPEAKER_00 7:13

I mean, it's very nice of hospitals to um some of the I was at one of the hospitals I was at had a specific gym for residents on long or night shifts. Um, this one was actually the cardiac rehab facility that they let residents use in the evenings. Uh and so, like, very nice of them. But it also for me, it made it so instead of me going to sleep and probably resting is probably what I needed to do at that point. Um, I went to the to the gym and ran. And that's because I valued exercise and movement over my sleep. And sometimes you I mean, you have to make trade-offs, right? But at that moment, I probably wasn't making the right trade-off.

SPEAKER_01 7:53

Very true. It's uh I think we all fall victim to that. If you're like a type A, like go, go, go type person and you mistake that sleep's important.

SPEAKER_00 8:03

And I mean, I still I I told you before we started recording and as we were talking to Jan about this too, I still don't necessarily get um the the most optimal amount of sleep every single night. So it's not that I She wakes up at 4 a.m. It's not about when I wake up.

SPEAKER_01 8:20

So with that, when you're trying to backtrack six to seven hours, the kids tell you when when you should be asleep. The problem is, is I like protein ice cream in a final move, a final TV show movie around 9, 9.30. And so those times a little later than I want. Those times don't add up. And so uh my bad, it's not bad, my behavior, it uh negatively influences her quality of sleep uh numbers. Guilty.

SPEAKER_00 8:52

I mean you uh it's played a role, but I would not blame you for it. I it's my own problem.

SPEAKER_01 8:58

For sure. Yep. It's it's uh we all have to take accountability. Absolutely. I'm not helping the situation, but all right. Number four for me. This one I was religious on. I can't tell you how many products I bought to help support me on this, which was drinking at least a gallon of water a day.

SPEAKER_00 9:18

Okay.

SPEAKER_01 9:19

I pee a lot now. Yeah, you do. We have no idea how much I used to pee when I was drinking over a gallon of water a day.

SPEAKER_00 9:24

Wait, how many ounces is that? Do you know?

SPEAKER_01 9:26

Uh 124.

SPEAKER_00 9:28

Oh, okay. Yeah, that's a lot.

SPEAKER_01 9:29

I believe.

SPEAKER_00 9:29

Okay.

SPEAKER_01 9:30

128, 124.

SPEAKER_00 9:32

Not that we can't figure this out right now.

SPEAKER_01 9:34

I'm 91% certain it's 124 gallons, 124 ounces in a gallon.

SPEAKER_00 9:39

It's 128.

SPEAKER_01 9:42

128. Yeah, I knew it was one of those. It was close. All right, so 128. And uh that was minimum. I was a gallon of water plus any liquid on top of it. So I was probably doing a gallon and a half easy a day when I was like.

SPEAKER_00 9:57

Are you drinking as many Diet Cokes as you drink now?

SPEAKER_01 10:00

Uh no, not as many, but I was drinking, I was still drinking some energy drinks and all that kind of stuff. And you add it all up.

SPEAKER_00 10:05

I was there's another probably just live in the bathroom.

SPEAKER_01 10:08

Uh it was it was impressive. And so um and I used to buy like the little half gallons with like that had like the motivational speaking on it, and like you should drink more water and all this kind of stuff.

SPEAKER_00 10:17

Did you they make I think they make um like electric ones that like monitor it and they like Oh yeah.

SPEAKER_01 10:22

There's people out there that literally have like these Bluetooth enhanced water thing, like water trackers. Like how many gal how much water are you drinking? And again, like that's when I you're you always laugh and talk about that. People massively over-dramaticize water.

SPEAKER_00 10:37

I do believe that, yes. Yeah, I'm not opposed to water. I think I tell multiple patients over it. I have patients, plenty of patients I tell them to drink more water, but yes, I think people over-emphasize how important.

SPEAKER_01 10:49

Yeah. This is always the a great example of um anything of a healthy nature can have a harmful effect. You can drink drink so much water you dilute your electrolytes to the point you can have seizures.

SPEAKER_00 11:04

Yeah, it's very bad.

SPEAKER_01 11:06

Yeah. And there's people in the hospital right now across it's not a lot of people, but there's a people that have an obsessive compulsive disorder to drink a bunch of water.

SPEAKER_00 11:13

They drop their sodium and they end up in the hospital.

SPEAKER_01 11:15

Yep. And it's there's someone in the hospital right now in the United States because they're obsessed with drinking too much water. So if you can drink too much water to the point it's harmful to yourself, this is the importance of understanding dosages in the poison. So when someone just says whatever object or whatever chemical or whatever thing is bad for you inherently, and then they say, well, it harms you at certain dosages, well, guess what? Water does the same thing. So just because something is healthy at one point doesn't mean it can't be harmful at another and doesn't make it inherently good or bad. It's not how science actually works.

SPEAKER_00 11:54

Great. Noted. Okay. Uh my number four. Running is the best thing you could possibly do for yourself. And I don't, okay, I that's a little dramatic, but I was a runner after uh after high school. I ran in high school, I ran track, and then when I went to college, I decided not to continue in a collegiate way. And so I was like, oh, I gotta keep running, I gotta keep running, I can't let this go. Then my I guess my life will just fall, it'll crumble if I don't continue to run. So I ran six days a week all through college. And then I would have continued to run that much, but shockingly, I started having not like big injuries, but like nagging things that made it so running every day was kind of unrealistic. And it became cross-training three days a week on a bike or an elliptical or something with running ever the other three days. And it was just that for years. Run, run, run, run, run, run. And the crazy thing is cardio. The crazy thing is, I don't even like running that much, is what I've discovered. I don't. I've never been passionate about running. I did it because I thought it was the right thing to do. I thought it was good for me. Um, I thought it would keep me thin, you know, all those reasons. So people that say you can't keep doing something if you hate it, that's not true, actually. Some people can. Um and running that much is hard on the body. Uh, it does not promote any muscle growth, as we will uh we talk about that. Kind of. We'll talk about it more.

SPEAKER_01 13:23

I mean, it kind of just puts things into perspective. So it's like if you had to put into importance, at one point you were like running is one of the best things you can do for yourself. And now that you've learned the power of strength training, putting on lean muscle mass, compound lifting, absolutely more important than running.

SPEAKER_00 13:40

Yes.

SPEAKER_01 13:40

There's plenty of ways to get your heart rate up.

SPEAKER_00 13:42

I still run a you know a couple times, like a few days here and there, like not like seriously. I usually run Saturday mornings, and then I might run a little bit on usually on Wednesdays, but it's not, I mean, I it's not the same thing I used to do. It's much more relaxed, it's much shorter distances, um, and it's much more enjoyable that way, honestly. And so I think one thing too is with running, you just used to the more you do it, the more you have to do it because you keep you have to do longer distances, more running, longer, faster. And it's just like this cycle where it's not very fun. At least that's how it was for me. Some people enjoy running in a different way than I do.

SPEAKER_01 14:21

Because they talk about like you you like running alone versus some people who love running in groups.

SPEAKER_00 14:25

Yeah, I'm not a big group runner.

SPEAKER_01 14:27

Yeah. So all righty. Yep. Number three for me. Uh, this is a big one because I do so much pushing back on diet culture on this topic, which is low carb is not better, and low carb does not mean healthy. And I went through a huge period in my early transformation that because the sequence was this I first started with carb cycling. That was the first diet I got attached to. Well, when you do carb cycling and you have your low carb days, your high carb days, blah, blah, blah, blah, you find out your low carb days right afterwards, you lose more weight. Wow. Every time I do low carb that day or two later, I I lost more weight. It must mean that carbs are affecting my fat loss. And so I got to keep dropping my carbs. And then all of a sudden, before you know it, I'll go, hey, I'm just gonna cut carbs more. And wow, I'm losing weight faster the lower I cut my carbs, and the longer I cut my carbs. Oh, this must mean I'm burning more body fat. And you get hooked on this belief, and then it makes you re-in like believe in this fat insulin model and makes you fall for this. Where I used to have arguments with my dad over it because it's like, look at dad, I'm losing all this weight. And then as I've come to learn, uh carb intake really doesn't matter for fat loss. It's total calories and protein. And if you want to do low carb, that's fine. It doesn't matter. But is car are carbs inherently making you fat and unhealthy? No. Does quality of carbs have merit? Absolutely. Eating more fiber, eating more whole foods and not so much simple sugar, because technically Russell sprouts and uh sugar cane sugar is are technically carbs. They're not exactly the same thing, and it's important to understand the context of eating more fiber and the benefits of that. But this idea low carb is inherently healthier for you, and you burn more body fat because you're low carb. It's and carbs make you fat. None of it's true, none of it's backed in good clinical research, and I made that mistake for years.

SPEAKER_00 16:33

Carbs are good. I mean, they have to be balanced, but they're good. 100%. Did you tell your dad that you were wrong?

SPEAKER_01 16:40

I've admitted. I can admit when I'm wrong. I just I'll keep pushing back and challenge until someone actually beats me. But I can admit when I'm wrong. You think so?

SPEAKER_00 16:51

Sometimes I'll take that. I'll take that. All right, you go to that one?

SPEAKER_01 16:59

That's mine.

SPEAKER_00 17:00

All right, number three for me is let's just okay. I wanted to enjoy a sweet treat in the evening. This is something me and my sister did together. I want dessert every single night. So I'll just eat less during the day so I can do that. And so we did this for years probably, where my nutrition during the day was not great because I was like, ooh, I want to eat a treat at night. And yeah, that did not, I mean, I didn't gain weight. I was not weight was not a problem with that, but my nutrition was poor. And I think that all eat, you know, under eat all day and crash pattern, it's just not, it's not healthy. It uh it doesn't make you feel as good as you could. It's not great for your energy levels. Um, yes, you can enjoy like a cookie in the evening, but you can eat healthy and still enjoy cookie in the evening.

SPEAKER_01 17:50

Well, and that's where I it's always fun from a diet college perspective, hearing the stories from you and your sister who used to have these baked goods almost every single night. And you you guys were both extremely lean. And it was just so funny to me how everyone You're extremely skinny.

SPEAKER_00 18:07

Let's just say that. I feel like lean can be a positive. Yeah. But this was not a positive.

SPEAKER_01 18:13

No, because because you were sacrificing protein for the sake of calories. You're sacrificing.

SPEAKER_00 18:17

Because I would argue I'm still lean.

SPEAKER_01 18:18

Yeah. It's true.

SPEAKER_00 18:19

I was skinny.

SPEAKER_01 18:20

I would say you're jacked.

SPEAKER_00 18:21

Well, thanks.

SPEAKER_01 18:21

No jack. The muscle to leanness ratio makes you jacked. I don't know the definitional change between jacked and lean.

SPEAKER_00 18:28

I feel like the term lean is used in a lot of different ways. And sometimes it's a positive and sometimes it's a not. I feel like it needs a it's not a very specific term. True. So, anyways, side point.

SPEAKER_01 18:38

Uh but yeah, and just hearing about how you guys would finish your night with whatever indulgence and how skinny, lean, light, low weight you were, um, and then sacrificing quality of calories in other capacities so you could finish your night with a sweet.

SPEAKER_00 18:52

Well, so that that is interesting, because you're always talking about you know the the calories. Well, that is all we focused on was the calories. And so we didn't care at all. I mean, I felt like I was being healthy because I ate vegetables and stuff, but um but no. Yep. That it it wasn't and it at least that's not what I personally needed at that time. And this kind of leads into my next one, but so we'll hold it there.

SPEAKER_01 19:15

Noted. And then for me, uh number two, fasting and intermittent fasting. Same thing. Um, this uh the same low carb insulin, this game makes you fall for insulin and fearing food and all this kind of stuff, and creates this cycle of needing that thinking that somehow not eating for 24, 36 hours, 48 hours is inherently like special. It's just starving yourself. It's a weird time. I'm dealing with this with a guy on social media right now who's an ICU nurse, seems like a really good dude. Uh, and like we've had a couple genuine conversations back and forth, but he's falling for all like my first three right now, which is he's in a network marketing company selling uh a fiber supplement. It's completely unnecessary for his health. Um, he could just eat more fruits and vegetables or metamucil, whatever you want to do. He'd save a bunch of money. Well, I know.

SPEAKER_00 20:06

I'm fiber's not that expensive.

SPEAKER_01 20:07

I know. And uh that's number one. Number two, he's falling for the Jason Fung, all this kind of stuff on intermittent fasting and and insulin and all this kind of stuff. And I'm proceeding to have a very eloquent, respectful conversation back and forth. And he's just falling for all the the things and he's just finished the 36-hour fast or whatever, he's losing weight. That's fine, but it's completely unnecessary. Again, if you want to do it for the sake of that's how you want to control calories, fine. These are all different strategies. Like if you if you take a seven-day average window of daily caloric intake and your way of create cutting two to three thousand out of it is by doing not eating for one day and then eating for six, I would argue there's problems with that. But that is a strategy to control calories. But it's just controlling calories. Whether you cut 500 calories, it's like I I literally show on the clinical research of continuous versus intermittent energy restriction. I'm like, dude, they've done the data on the studies on this. It doesn't matter. So if you want to do it for your own way of creating sustainability, that's fine. But this idea that it's inherently better or it's like, well, but autophagy, all this kind of thing, like, dude, it's just the the data's not there. I'm sorry. And I I've I I did those exact things you once did or in the process right now of being caught up in, it's just not true. This doesn't mean you have to stop it. You just have to understand it's not better, it's not better for you. And if it's not going to create a long-term sustainable lifestyle, stop doing it. Um, and so yeah, but I fell for the I used to do five-day water fast. That's so crazy. Yeah. Um, I I wrote it in my first book. Um, and so yeah, I used to do five day water fasts. I wouldn't eat for five days.

SPEAKER_00 21:47

And I feel like that concept of intermittent fasting always kind of creeps up at times in like my conversations with patients. People ask about it. It just like is always kind of there and people just wonder about it.

SPEAKER_01 21:58

So because again, you can call it. Create a really strong narrative behind it. You can go, well, get hunter-gatherer times of humans. We used to do that. We used to not eat for a day or two because we were finding that a very good argument. Yeah. I'm like, yeah, we also used to die at a pretty young age, too.

SPEAKER_00 22:11

So I'm like, I don't want to be a hunter-gatherer.

SPEAKER_01 22:14

And so it's just, it's interesting. But um, but yeah, don't fall for it. Um, again, it's a strategy to control calories if that's what you want it to be. It's not special.

SPEAKER_00 22:23

Awesome. All right, number two for me, and I think this is an important point because so much of what a lot of podcasts, social media, people, uh, even doctors talk about, it's always about eating less. Eat less, eat less. It's calories, calorie deficit, calorie deficit, right? Um, let me just tell you, I became a pro at eating less, and it was not a good thing because not everybody needs to eat less. Maybe you might not need to eat less. You may actually need to eat more, depending on where you're in life, what your situation is, what your exercise routine is. Um, I did not have a weight problem. And yeah, I was trying to eat as little as possible. And I didn't even realize I was doing this at the time, or I didn't realize that I was doing it incorrectly at the time, because I do feel like you get inundated with messages of eating less. I mean, all my patients talk about, oh, I need, I need to eat less, I need to eat less. And when your BMI is already 19, like you don't need to eat less. If your BMI is 21, you probably don't need to eat less. You know, it's like it's not what everybody needs, but it's just a message that's so pervasive. And so not everybody don't listen to it.

SPEAKER_01 23:33

Yeah, it's like the all or numb mentality. So, like, yes, there's a lot of America that needs to quote unquote eat less, but that's not all of America. No. And it's like just like everything, it's the everything separates. It's like you're in one of two camps and you get caught, and if you're in the middle, you get pulled in one of the two directions.

SPEAKER_00 23:50

But there is so much diet culture, and there's so much comment about the unhealthiness of America that I think it's just so commonly talked about. Like people aren't talking about who needs to eat more. Yeah. Even though there are a lot of, I see a lot of women specifically that needed to eat more food. It's not that they have a even that they're underweight, but that they're just your nutrition isn't great, going back to kind of what I said before. And you may not need to eat less, is all I gotta say.

SPEAKER_01 24:16

Absolutely. And then finally, this was a nasty habit I had four years, uh, and I even instilled it in some of my friends, and it took a while to break that pattern myself, and then break the pattern, help other people break this pattern, which is binging and purging mentality, um, cheat day mentality, uh, even cheat meal to a degree. Even with because with it with significant weight loss, you create this hyper restriction of chicken and rice, or you get joked by I made a lot of cat food, as someone like my my buddies used to say. And I would obsess over the pizza or something. Like for example, Tom and I, when we used to live together, uh, what would happen is, and this was not even that long ago, when you think about it, we I would eat very clean, very solid to my my calorie goal, my protein goal, Monday to Friday, and I would actually hyper restrict it more than I needed to so that on Sunday we'd while we were watching football or whatever, I would have a cheat day. And it was a day. And I would literally have uh one to two full Domino's pizzas, a cheesy bread, um, a chocolate lava cake from Domino's, um, some ice cream all in one day and all in like one meal to the point where I literally felt some even me sick full. But then it was like it was that enjoyment of that cheat mentality where you just binge. And then going back far enough, I would when I whether it was intentional or unintentional, back in the days when I thought when I was unintentionally doing these things, because this was intentional, unintentional, that same pattern of, oh my gosh, I had this massive cheat meal. I went out and had pizza and ice cream with some friends or whatever. I would think it'd be in my best interest the next day to basically not eat for the whole day and then do a bunch of cardio to burn it off. And the volatility that creates not a good place to be. It's not. It creates a horrible relationship of food. Um it's funny, I eat more desserts and like indulgences now than I ever did in the Matalomatic Transformation. And I'm way more sustained, way better off now, and I eat more of those foods. Yesterday we were on the on the walk home. I had two slices of pizza at Martha's. Oh, so good. Oh my gosh, what's the big deal? I just walked, grabbed two, we left.

SPEAKER_00 26:35

If you don't have a local pizza shop that you can stop and get slices on your walks, you are missing out.

SPEAKER_01 26:40

It's so nice. But like that's the whole point. Like, my old strategy would have been don't eat pizza for a week or two and then eat an entire two pizzas to myself.

SPEAKER_00 26:50

Okay, it's 1 30 p.m. and this is well past my lunchtime, and this is making me even more hungry.

SPEAKER_01 26:59

I need to go eat lunch. We need some Martha's pizza.

SPEAKER_00 27:01

We do. We're so far from the phone.

SPEAKER_01 27:03

This episode brought to you by Martha's. Martha's Pizza. But not really.

SPEAKER_00 27:08

But we would take you. Yeah.

SPEAKER_01 27:10

So your final.

SPEAKER_00 27:10

Oh, yes. My final um is that just because you are thin does not mean you are healthy. And this was kind of again connects to my last point, but I felt healthy because I was trying to be as thin as I could. And I eat three meals a day and I ate a ton of vegetables, and I am thin, so I am healthy, right? And that is not true. Um, being too thin is a problem, and it impacts your metabolism, it impacts your bone strength, it impacts your gut health and your hormones and a lot of other things. And so just because you see somebody walking around that looks healthy does not mean they are. I think it is very easy for us to just base someone's uh base our uh what we think someone's health is based on if they're overweight or not, but that's not true. And so there are people out there that are more or heavier that actually have way better metabolic health than some thin people. So I just want people to always remember that because I think there's so many people commenting on weight. We should ever be commenting on weight one way or the other. And uh, that is something I fell into at one point in life and don't want other people to.

SPEAKER_01 28:18

Absolutely. So, this top five for each of us was our personal experiences of what we've dealt with. This isn't the top five of everything. And you may have no problem with any of these, and that's totally fine. There may be things that you're doing right now that we never really struggled with that you got to work through. And so hopefully you guys got some great value out of your out of this. If you have any thoughts of comment down below on the things you've been struggling from your health perspective, on what you've thought is healthy and you're finding out it's not. Uh, would love to hear them. Comment down below what you've been working through. And uh yeah.

SPEAKER_00 28:49

Just remember, not ever we don't know anything, not ever nobody knows everything, and it is okay to say that you're wrong.

SPEAKER_01 28:56

And perfection is a myth. Progress is the goal.

SPEAKER_00 29:00

All right. I think that's a great way to end it.

SPEAKER_01 29:02

Have a phenomenal day, and we'll talk to you all later.

SPEAKER_00 29:03

Bye.