[00:00:03] Nick: This podcast can be a little uncomfortable. So I'm going to come out at the beginning and say that I'm going to try not to give people the benefit of the doubt because this needs to be said it could very well be the cause some friction, but people need to hear it, and we need to talk about it. And it needs to change in 2023.
[00:00:29] PODCAST INTRO: Welcome to “In The RACK” podcast, where we provide you with the practical framework for breaking PRs in all facets of health and wellness. We are just a couple of bros giving you the simple house in a world of complex wants. No filters, no scripts, no rules, just straight talk, talk tune. Now, let's get into the rack with your hosts, Dr. Chad and Dr. Nick.
[00:00:55] Chad: This is “Episode 52” by the way, I screwed up. If I told you was screwed up. We had that AMB. That gets me every time. Also, technically so I know that AMB screwed me up. But we're on 52. Back though, could be something could be 52 and this is not how Apple shows it. So we gotta go with Apple's the Spotify.
[00:01:24] Nick: And they're just like the Apple time is the right time. If you say there's a time like we look up at the road clock, and that is wrong compared to your phone the phones.
[00:01:34] Chad: The phone is always right.
[00:01:35] Nick: The Apple is always right.
[00:01:37] Chad: It's kind of weird, just like Google search. That is kind of weird. And now that you say that, we have to say that. So don't get cancelled. But it is the truth as always. It's kind of weird. Anyhow. Nonetheless, nonetheless, nonetheless, let's give the people the benefit of the doubt today.
[00:02:00] Nick: I'm coming out this, this podcast can be a little uncomfortable. So I'm going to come out right at the beginning and say that, I'm going to try not to give people the benefit of the doubt because this needs to be said it could very well be cause some friction. But people need to hear it and we need to talk about it. And it needs to change and 2020 theory.
[00:02:22] Chad: And I think that's the intro right there. I'm gonna use it. So welcome to another episode of “In The RACK” podcast. I'm your host, Chad and Nick, my fellow physical therapist just crushing that.
[00:02:34] Nick: The not giving the benefit of the doubt, Nick.
[00:02:36] Chad: The not so giving doubt. Even though this the season, but not today.
[00:02:41] Nick: Not today, most of the time, the rest of the year I do, but not at the end of the year.
[00:02:47] Chad: So today, we are going to talk about a particular topic that might be a little uncomfortable for some people to hear and that’s okay. So, not only does it have to be said, but I will say that if you're one of those people that actually feels uncomfortable, or maybe takes offense to some of the things that we're saying, then you are the person that needs to listen to this episode. I think personally, or you need to just keep on tuning in because it's real talk. And this kind of all started when I was in Disney. And that was about a month or so ago. And it was pretty eye opening, not so much for me. But more for my wife, and especially my kids, some of the stuff that they were saying was pretty wild. So I'll get in that and do a minute. But we wanted to end the year of 2022 and start 2023 with the topic of, we're going to call it “Health Shaming” that's exactly what it is. That's what it is. And we're gonna we're gonna definitely put an emphasis on not only health shaming, but respecting your own health as we dive into 2023. Because I think there's a lot of things that we're going to talk about that if you are that person that's on the edge, and you're like, “I don't know how I'm going to do this or what I'm going to do to change this, then we're going to give you some tips to work on that going into the new year”. So this started at Disney about a month or so ago. And we were hanging out by the pool, my wife, myself and my three children while they were in the pool. My wife and I were just hanging out on the side of the pool. And my kids ended up coming up to me later that day. And they were like, “Dad, what's up with all the people around here?” And I'm like, “I don't know what you mean because I'm trying to play cool”. And there was, let's just say, “A lot of unhealthy people hanging out around the pool”. And my wife and I are obviously we take good care of ourselves, so we are the minority at the pool. And it kind of almost makes us feel uncomfortable. And I've talked about this before. And I kind of wanted to dive into that a little bit and I actually, I ended up texting Nick and I said dude, I got a podcast topic that we got to talk about this is it, this is what it is, it was between that and as we actually went into some of the parks, amazing how many people were either in wheelchairs that didn't need to be. And when I say I didn't need to be meaning that they literally would get out of the wheelchair and go do something, it's like, “Come on man, go get on the ride, walk to get on the ride”. And there were tons of people in these motorized carts, the ones you see at the grocery store with a little basket in the front, just kind of rolling around. And, first of all, super dangerous because none of them know how to drive them, they can't see or hear. So it just kind of creates these behavioral habits that is very not only damaging to themselves, but damaging to these younger generations that are watching this happen. And I want to talk a little bit more about that into how that not only are these people they may think that they're not hurting anybody, but in actuality they are because they're influencing everybody around them whether it's their own children, whether it's family members, whether it's friends, whatever. And I know we've talked about this before, but to go walk up to somebody, like for example, somebody that's like, super healthy, and say, “Man, you're in like really good shape”. Cool. Thank you. I appreciate that, or they come up and say, “What are you doing it for? Why do you even waste your time doing this? Like, are you competing? What or do you play like a sport?” There has to be a reason behind it. I can't just do it because I want to write but it's okay to do that. But it's not okay for me to walk up to somebody and say, “Why do you take such terrible care? Why do you eat all that junk?” It's okay for you to come up to me and be like, oh rice again, chicken or the meat whatever.
[00:06:56] Nick: I think it's important to just off the bat say that it's not okay to cheat anybody, we're not saying to go around and say “Oh, this person's unhealthy, let's shame them to make them get healthy, “No, that's not what we're saying”. We're saying that there's a double standard right now. We've pushed this this movement of be okay with your body a little too far to the point where now we're actually hurting people's health. We're saying, be okay with your body so much so that people are continuing to do things that are unhealthy for their body whether it's not move at all and we're not even saying lifts heavy weights, we're saying just move in general, or keep eating all the processed stuff because you're okay in your own skin, that's the reality of it. We have this double standard there that it's very wrong to say any like doctors can't even say things to people anymore. You're obese. They can't even use those words sometimes now. So the fact that we can't even talk about that, but then you can make the comments. Chad is talking about someone who's trying to do those things and be healthy and sometimes people will look at it more so Chad. But, Chad, and myself and think that we're a little over the top and maybe we are a little over the top but that is something that we enjoy doing too and we've created a lifestyle that not only allows us to try to work on our health day in and day out, but we have fun doing the things that we do to engage in those healthy processes. And another thing from which I was talking about is looks can be misleading so you can have people that are look healthy but not everyone can have the people who very much maybe a have a slight more slender build it's like, what do you do and they don't you actually listen to them and they don't really sleep well, they don't eat well, they don't move enough, they're on computers all the time or whatever. So looks can be certainly be misleading and we will be the first to admit that we enjoy trying to work on the way we look. So that is a different that's the next level up realistically from the health thing but to go up to a person because they have that specific physique and say certain things to them because of the way they look or the way you may think about it, it's absolutely a form of shaming and it's not it's not okay. And I think we've seen so many people in our immediate community here make so many strides in the last couple years and we want them to keep on that train because health is a journey you live day in and day out. You don't just reach an end goal on like “Oh, I'm healthy now, let me carry on”. You keep doing those things. You try to get healthier each and every day. And we want our patients and clients to keep doing that. But we fear that in this world where now that they start to lose a little weight they get a little stronger they their nutrition is a little better now they go to their crisp their family Christmas party, and they got family members saying things about what they're eating, making them feel bad. That's what we don't want. We don't want that for our patients. And that's the big thing we're talking about here with this whole health shaming, and it happens on all levels. It's not just the more extreme example, which I was talking about at the pool, that example of at the Christmas party is very real. It's like, “Oh, why are you not eating that? Why are you having that? Why aren't you having any pie?” You're gonna eat all the meat. It's crazy when people interact that way you get, you not only start to second guess, what you're doing as a person on their health journey, but you start to give in a little bit and that's not cool.
[00:10:43] Chad: That Christmas party that was a good example. How many Christmas parties I go to, or events that I go to that's like, check any anything here. There's too many carbs. It's like, I eat carbs. But it's like, “I just choose which type of carbs that I eat”. And it's different than me going up and like, why don't you just grab this and you grabbed everything else? Like, why don't you just put something else? Why don't you grab a second plate? So it does go both ways. And when people are just like, “Oh well, you're in good shape. So you shouldn't take it personally”. It's like, no, it's just annoying. You don't and you get it too, all the time where, Nick has a certain way that he eats for example, he loves his organ meats, and people just like, that's gross and that's fine. You can have that opinion. But guess what, at the end of the day that's a lifestyle choice that he's making for the right reasons. I'm gonna go to McDonald's, because it's convenient in any means. So I think people just need to kind of think about it on both sides, and not just one side. And I want to kind of bring this into the next talk where it's like, “We know that health shaming is a thing”. We've talked about that a little bit, but now I want to talk about it. And I kind of want to hit people where it hurts just a little bit. And that was my main thing that I saw down in vacation, where my kids are noticing stuff like this, and my kids will model some of the things that we do, because both my wife and I work out, we eat healthy, they know that they have to have a protein for every meal, they know that. But when you're not that role model, and you're the type of person that just go grab McDonald's on the way home, or let's just go, we're going to eat mac and cheese every night or chicken nuggets, which is chicken nuggets, all depending on the chicken nuggets, but most people just don't get the good stuff. So you need to think about what type of role model you're being for your children. And, your modeling of your behaviors carries over into your children, and your children will behave like you both consciously and subconsciously, 1,000%. And that's not just like how you eat your food, but it's also how you deal with certain situations. I've seen this in my own kids, like, I've got issues with certain things like you guys all know, I'm pretty strict with my kids, , and it's like, “I get frustrated with certain things”. I'm like, “Come on, with certain things that I do”. And my kids will start saying certain things that we say, if my kid can't tie her shoe, she's getting pissed off, shut off on, and just throw the shoe. And I'm like, “My wife will just look at me” be like, “That's all huge”. So it's interesting how easy it is for your behaviors, not only your health behaviors, but how you deal with certain situations kind of carries on into your children. And then that can carry on even further.
[00:13:32] Nick: For sure. Now, it's one of those things that it's easy to overlook it. Because it's the long term. When you do something in that moment, they may not pick it up right there and then and start repeating you like a parrot. But you'll start to notice it weeks later, months later, and I've done this 47 times in that timeframe. So it certainly is a gradual thing. And it's not to say that you have to and I know Chad has mentioned that McDonald's example a lot. We're not saying that, if you're in a pinch, you're on the road, it's getting late, you're not gonna be able to get home and make, “Is there a way you can go to McDonald's and eat healthier?” Absolutely. There's always an option, there's always a better option. So it's not to say you can't ever do that stuff, or you can't ever do that. It's just being consciously aware of each decision you make and the effect it has on your health. And we're part of the reason we were hesitant. Chad said the whole thing that kind of sparked this was his trip to Disney. That was a month and a half ago, basically at this point. So we've been talking about this for that amount of time and we were hesitant to talk about this topic, because we know that inevitably, it's gonna be hard for people to hear it from us because they know where we are from a health perspective on our health journeys. And we're not perfect by any means. We’re still working on it day in and day out and trying to learn more about it but the goal is to improve each day each week, whatever the case is, and it's not all about being jacked and have a six pack and all that kind of stuff we're talking about maintaining a healthy body composition throughout the lifespan, and we're talking about having adequate hormone production, adequate hormone profiles, just being well nourished, electrolytes balanced, getting good sleep, managing your stress levels, effectively engaging with family, friends, coworkers, colleagues, things like that in your industry, things like that. So it's not just about get in the weight room, lift the weights, do your five, six for whatever however many days you would go to the gym of weightlifting. Now that's just a piece of it. That's a piece of how we maintain our health journey on the process but it's not. I really want to reiterate that, because I don't want people to listen to and be like, “Oh, well look at them. They're just telling us you got to lift weights, or you got to do this to be healthy”. No, we want you to focus, if your focus right now is on managing your stress levels. If you're incorporating something like meditation, or breathing exercises to help manage the stress that you feel you have too much of in your life, that's fantastic. I think that's awesome. , and if that's what you didn't say, to go to the gym, great. But if you just said, I'm a little tired. I'm not gonna go to the gym today. And you literally just played a video game or did something that literally is going to have no effect on the health. , maybe you could, you could argue that it's helping manage stress. But that's kind of what we're talking about that leads you down the road of becoming metabolically unhealthy. And that's where the health shaming thing can be problematic is when people become metabolically unhealthy. If you are obese or even just overweight by the book, you're probably metabolically unhealthy to some extent and it's a spectrum. It's not just like, “Oh, you're either healthy, or you're not, you're just farther down that road of on the unhealthy side”. So you want to work your way back the other way. So that's just a piece of the picture.
[00:17:13] Chad: For sure. And I think it's like, where do we draw the line on when the excuses become too much. Like, there are things that happen, I get kids are tough, I get a job can be tough. Like, you and I are, obviously we are very fortunate to work in a situation where we can also work out at our job. But that doesn't mean that we don't block out our time accordingly, they have made it so that we block out our time from 12 to 2 because we know that that is the time that we can get our workout in. And we make it a point to do it Monday through Friday. What we do on Saturday, and Sunday is up to us. But we've made that point to do that the excuses not. We're just too busy. We don't have time. I've got children, I can't do it. Well, guess what? Nick, has a child, he was here at 5:30 this morning working out because he knows that right after this podcast, I used to go home and go daddy duty, that's just what it is. You have to make it a priority in life. And if you don't make it a priority in your life, it's going to take over your life. And that's just what happens. So COVID can't be an excuse anymore. I'm sorry, it’s not, it's over, it's gone. What we do now is going forward. And I think that's why we're talking about now it's like, this is a perfect time before 2023 for somebody to be like, “I got one week, two weeks, let's figure out how I'm going to regimen”. How I'm going to plan this going forward and make this like a journey. Because this is a lifestyle change. This is not like an Atkins diet, or a keto diet, where you're just like, I'm gonna go on for like 60 days and just see what happens. It's not how this works.
[00:18:46] Nick: You got to think of it like a journey, there is no endpoint. So you have to embrace the process. Because if you're trying to do something like I want to do this in a month, or I want to do this and it's great to have those short term goals involved in the process. But you can't get caught up too much in those because inevitably, people we see it all the time people give up on it. You do the fad diet, you do it, you lose the weight, but it doesn't go at the rate you want it to or whatever the case is, and you ditch it or it's too difficult to sustain. So there was very much it was short term from the get go and it's not going to last, so you got to you got to invest your time to make things that are sustainable, and you can continue them on for the rest of your life. And the reality of it is the things that Chad was talking about that we schedule at the time, all that kind of stuff. People always give us the excuse. Well, it's just it's too much to be that healthier to be that in shape or that fit. Of course there's a cost in the cost is your effort, your time and your hard work. There's a cost to being healthy, but there's also cost to being metabolically unhealthy. You might not have that caught you might not have to pay that cost today, but you're gonna pay this some point, and that is stuff that's largely unavoidable, or it's avoidable. It's not unavoidable, it's very much avoidable, because you can take the reins of that now, and again, it's not, if you are in a place now, where you feel like you're in a very unhealthy place, that the change will happen tomorrow, it won't happen next week, it won't happen next month, you have to give yourself the time and commit to it over the long haul, and just make those changes gradually, that's the best way to do it, if you're trying to do it, I want to be better by next week, I want to be thinner by next month. It's the wrong attitude to approach it with. So it's certainly gonna be challenging, but nothing good ever came easy.
[00:20:47] Chad: So I want to kind of dive in a little bit more into the influence of parents on children. And there's tons of research out there to show this, this is a thing in terms of like behavioral habits, and how these can kind of fester into our children from ourselves. And there's one study in particular, that looked at mothers and their children. And this was put out by the American Academy of Pediatrics. And they actually said that the less physically active a mother is, the more likely her child will be sedentary early in life. They also said that, obesity is obviously on the rise. We know this. And they said that, according to the CDC, that almost 9 million children and adolescents, ages 9 to 19 are overweight. That's pretty insane. That's pretty insane. So the percentage of overweight children ages 6 to 11, more than doubled, from 7% in 1980, to more than 15% today, while the percentage of overweight adolescents aged 12 to 19 tripled in that same period. So it's like from 5 to 15%.
[00:21:59] Nick: And then this week, I think this is actually good that you're bringing this up, because this week, I think the CDC just increased the BMI for children. Oh, no way here.
[00:22:05] Chad: No way.
[00:22:06] Nick: So it the cutoff was like 37 for BMI for children. They bumped it up to 60. Why are they doing that? Exactly. So all these organizations and our medical professionals are literally just feeding this because we're saying, we'll just increase the range of “Normal” because of our population.
[00:22:28] Chad: So the whole scale slides up. Is that what you mean?
[00:22:30] Nick: The skill side, and are they considering 60 normal? No. But the fact that they're just opening that up to be like, “Well, your child's often off the charts, but maybe obesity starts at 35”. Now, because if you as a parent went and saw your child's like, literally not a number on the scale, you'd be like, “Oh, shit, I gotta do something right now”. But if you go and you're like, “Wow, it's still on the scale”. You might be more inclined to just carry on and that's not okay. Because the children if they're our future, and if we're starting them off unhealthy like that, that's a big problem. Because if you are that metabolically unhealthy, that young, you can't expect your brain to function optimally. You cannot expect them to have a good opportunity to procreate when they're ready to do so. You cannot expect them to show up to whatever they need to be at school, work, whatever in the future consistently, if they're dealing with this level of unhealthy right now. So that is super, super important to just take a step back and be like, “Whoa”. I think that the numbers Chad's giving you is a direct reflection of that concept, and our medical providers just not intervening earlier, we just say, “You're not off the charts yet. So let's just continue on”. And some providers are certainly fighting this battle that we're talking about. But it's very much a cultural thing that you have to realize it yourself. Because if it's at the cultural level, the systemic level, you have to realize this on your own and make these decisions for you and your family. Because they're not it's not going to do it for you system's not going to do it for you, the system is going to do the opposite for you. So you have to we've said this over and over again, on the podcast, you got to be your own primary care provider because unfortunately, it's just not cutting it the system we have established right now hopefully it changes but it takes time, though. We know it takes time to change systems
[00:24:41] Chad: And we know that BMI is not the best scale but I would say for unhealthy adult or an unhealthy child that's also not very active. It's probably a good skill for you. . Probably gonna show you where you're at. Like for the hat, the healthy or the active adult. That probably has more skeletal muscle mass than normal. , you're gonna get screwed, you're gonna be put in a category you don't deserve to be in and that's just what it is. But I think for the Gen pop that doesn't take care of themselves, or doesn't stay physically active, that's probably a not a bad scale, to give you an idea of where you are on the health spectrum anyways.
[00:25:16] Nick: And then I'm bringing up skeletal muscle mass. So a lot of people will say, “Well, I don't want to put on any muscle. I just want to lose a little fat”. If you look at any disease process, any condition, and you look at if there's been studied the connection between skeletal muscle mass, and that disease process, basically, across the board, if you had the more skeletal muscle mass you have, obviously you can up to a point, but for the most part, more skeletal muscle mass makes you more resistant to diseases, illness conditions like that. So putting on a little more skeletal muscle, we can all benefit from it. There's probably a very, very small subset of population that is already muscular enough. But the vast majority, especially in the US, can could benefit from adding a little bit of muscle. So I don't want to put any muscle. Now, it would do your body good, I promise. For the vast majority of individuals out there. If someone is already a little too muscular, they're probably have already been trying to put on muscle. So it's probably not as much an issue for them. They may have other things they need to work on. Whether it's the hormone piece and that type of stuff, or the sleep and the stress piece. But in terms of the general population, adding more skeletal muscle mass will be absolutely the beneficiary.
[00:26:33] Chad: Absolutely. I think it's probably beneficial to also talk about so we are everybody already knows what obesity is. That's pretty easy to explain. But what causes obesity. Like, there's so many people out there. It's genetics man. My mom was on the bigger side, my dad was I was just gonna get it. And that doesn't necessarily mean that, the gene expression says you're gonna be fat. That's not what it says. It says that you may be predisposed to certain things. So you probably have to be a little bit more cautious how you eat. But I think more importantly, we need to talk about the behavioral habits that, for example, like what types of food reading, how we're taking care of our health, as well as the nutritional and sometimes cultural factors that kind of play a role here? Because I think, right now, it's not so much being like, “Oh well, it's genetic, I'm gonna be screwed”. But I think that the root cause comes down to not only consumption of food, but probably lack of physical activity for the most part. And I will say, just in my research, they say that a child with one obese parent has about a 50% chance of being obese themselves. Again, this probably goes more on the behavioral side than it does the “Genetic Side”. But when both parents are obese, the children have about an 80% chance, because where are they getting the influence from, their parents.
[00:27:55] Nick: I say it all the time to our patients and clients that the two biggest cop outs in our healthcare industry, our genetics and age. How many people do you hear go to a doctor's appointment? It’s my genetics at the office, because it's just my genetics, or I'm just getting they say, I'm just getting older, getting old sucks. Age is always a factor. Genetics is always a factor. That's not to say, just because your ad should be jumping the same height and spirit. No, that doesn't make any sense. We get that age is a factor. But does age mean that you should just automatically get diabetes, get hypertension, and get all these illnesses that were riddled with today? No, not at all. Does it mean that things start to deteriorate? Because we're you were dealing with gravity for 80 years as opposed to 40 years. So it makes sense that it would be a factor and play a role but it's not the end all be all. And with genetics the saying of genetics loads, the gun environment pulls the trigger is so immensely true, and there is some very interesting data coming out you guys, I talk I've talked on this podcast a lot about toxins in our world, environmental toxins, air quality, tap water, the things that were exposed to. For the kids growing up in certain houses and doing certain activities and whether it's the cleaning products, you use the candles, you use the whatever it is, while the parents who are being exposed to those toxins are also exposed to the kids and the toxins and, and the kids will likely carry on that process. Like, my mom used this cleaning product, I'm going to use this cleaning product too. We used to burn this candle all the time. We're gonna burn this kit. So now we're seeing how we're getting exposed to some of those toxins over and over and over and I said it on a previous podcast, the babies and the children are so much more sensitive to those toxins and not only are they getting the exposure during a pivotal time in their life, but they have They're born with this. Like, they were inside mom and mom was getting exposed to that. So they were exposed in before they were even out in the world. So even though those toxins are out in the world, they're still getting exposed, and does that make someone get fat or get? No, not necessarily, but does it play a role? Is that a contributing factor? Absolutely. And can it be mitigated and controlled to some extent? And that's why I harp on it so significantly, because you can absolutely mitigate in your immediate environment, some of those environmental toxins, we're not going to dive too deep into them. But the other thing too, is, like, when we get those toxins in the body, your body doesn't want them floating around in the blood, so it wants to try to get rid of them. And a lot of times, in our modern world, people's livers are congested or backed up. So if it can't quickly be processed and excreted through the liver, then in poop, pee, sweat, whatever, it's just going to be pushed right into your fat. So it's like, “Well, we don't have to worry about it. If it goes there”. So then it gets your fat cells really hold on to those toxins. So then if you already have a situation where you become overweight or obese, and we haven't done anything to stop those, the inflow of toxins, it's going to be very hard to shed that weight. So , it can be an uphill battle to lose weight, even if you're doing all the things, nutrition exercise, if we haven't addressed the incoming toxins, because now I'm trying to get rid of this toxin that's in a fat cell. But I'm just getting more in. So now the fat cells holding on to the toxin more, and I have to wait till I offload the toxins first before I can, can shed that. So if you're not doing it to some extent addressing that, then it definitely needs to be a piece of it, so it's not just I need to eat cleaner, I need to exercise. Now there's a whole thing and you could say the same thing about stress levels, say same thing about sleep. If somebody's not sleeping adequately, we're not going to be able to get rid of all that stuff. So it's the whole picture for sure.
[00:32:03] Chad: I think, in kind of talking about, in terms of, what do I deal with first, I think that, , like Nick was talking about, there's, there's like a cascade effect. And there's so many things that can predispose you to whether it's overeating, or eating certain foods. And I think, finding out what that is super important. For example, if somebody has like anxiety or depression, some people eat for that coping mechanism, it's just normal. So how can we help our overeating? Well, we probably have to address the anxiety and depression first. So this is not just to say, “You need to just find like this lifestyle that works the best for you nutritionally.” But how can we go about this and find the root cause of the problem, and then build off of that, and gradually, kind of improve your diet.
[00:32:55] Nick: For sure. And the environmental toxins are a great place to start for anybody because it's simple. Talk about air quality. You should be keeping a good, kind of clean, relatively clean house environment and making sure you're not getting just leaks that create mold and that kind of stuff. But if you want to increase the air quality in your house, because modern houses are, like I've said this, like Tupperware ears, you can, you can get air purifier and most of them are relatively affordable. It's an expense, you have to continue to pay because you got to get new filters every so often. But it's something that immediately you can improve the air you're breathing in, day in day out, we spend the vast majority of our times in our homes. So that is one thing that you can do. Another thing you can do just get outside more, it's the winter up here in New England, so it's a little more challenging. But if you get outside more, you're breathing more of the fresh air that the I know, we talked about air pollution, but the outside air is so much less polluted than your inside air, and then if you're doing other things like synthetic cleaning agents in in these chemicals or your lighting these modern candles that are laced with all these petroleum based things and other chemicals and then that they just burn off and put fumes into the air. So now you're adding to the situation. So you can remove that too. So some of it is just addition to subtraction. You just improve your health by removing some of your environmental factors. And it is quick plug in of a credit card on a website on Amazon to get these things. So we don't have to say, you need to start right meal prepping on Sunday. You need to do this, eat this, and eat this. We could start here. And you might immediately start to feel better. And then now that you feel a little bit better from those easy, easy changes. Well, now you're more engaged in the process. A lot of times I think we start with nutrition and it's so it can be it's one of the more challenging pieces. People just get frustrated and they fall off the wagon because their frustration gets them and if we enter have been in the other areas where now we're just immediately making this change. I think it can be very, very powerful for people sticking to and their adherence to a new health process, new health journey.
[00:35:17] Chad: There's so much information out there, number one, not only this podcast, but it's out. It's on Google, it's everywhere. Like, I don't want to say it's new, but it's pretty new. For the most part in terms of our awareness of how bad some of these toxic toxins can be. And I hadn't made that switch until like, probably the last year and a half, two years total. So, even for me, it's super, super new. So, again, not really too much of an excuse here, there's definitely an easy way to change some of these habits. But now there's so much more information out there utilize the information, we didn't know about this stuff. 10, 15 years ago some people turned out.
[00:36:00] Nick: And making gradual because at the end of the day. I don't want people to get scared by this either. So you can certainly your body has the mechanisms in place to deal with these toxins, the issue nowadays is we are overloaded. So the system is backed up, because there's too many. So the more we can remove from our immediate environment, the better. So now you're taking in less, so the processing can happen more seamlessly. So it's trying to reduce the overload, your body can deal with a lot of these toxins, some of them worse than others, and everyone's different. So everyone's gonna process better. Some people won't feel any symptoms, some people will feel a ton of symptoms from some of these toxins, and you may not even know that you're getting some of the symptoms. So everybody's different in that regard. So start small, the air quality is an easy place to start. Because once you get that air purification, system, air doctors are very, very popular one out there, once you get it, just get the new filter every three months, or whatever they recommend. And you do that, and it's just going. And then another one would be something like the tap water, we're not trying not to drink tap water. So we get a filter that filters out most of the toxins that you would find in the tap water. So now those are quick, simple changes, and then something that might take more effort would be changing the beauty products. And because maybe you want to make your own, you want to do some DIY stuff. So it's more affordable. So that stuff may take more time, may take more practice. So you do that gradually over time, but start with the easy stuff. And same thing, another easy one is Wi-Fi, I've talked a little bit on a previous podcast about the radiation from Wi-Fi and the inflammatory cascade that it can produce in the human body. Well, share your Wi-Fi, super simple. There's other things that you can get to help shield yourself from it using quantum energy and things like that. And that's a little bit more intensive, a little bit more work, and more expensive. But you could shut your Wi-Fi off at night, put your phone on airplane mode, boom, you just helped reduce the amount of exposure to know that you're getting. So start with the simple stuff, and gradually build off that for sure. Interesting study that actually just popped into my mind talking about Wi-Fi. There was a crazy study on bees, and they literally had two beehives, and they put a cell phone in each beehive. One cell phone they left off forget 24 hours a day it was just off, but it was in there. And then the other beehive, they turn the cell phone on I think it was only for 5, maybe 10 it wasn't much more than that five or 10 minutes a day. Then it was off the rest of the time. So 23 hours and 55 minutes it was off. It was on and if anything about these bees never abandon their queen and they will die for their queen. They abandon the queen in the one that the cell phone was left on for five minutes. They said no, we out and they left the queen. The other behind no change at all. The Queen dies with, I don't know. So they just said “No”, we out see a queen we're going to find another queen. Or we're going to dump someone else's queen. So they ditched the Queen, which I guess unheard of in the world of bees. And the other one where the phone was off, they just kept carrying on, they just worked around the phone. But because it wasn't off it wasn't emitting that radiation. But as soon as they were exposed at all five minutes a day, they were exposed to it they dipped out.
[00:39:44] Chad: Why did they choose bees, was there a certain reason for that?
[00:39:47] Nick: That's a good question. I don't know if it has to do with them working the office, some radio frequency, that kind of stuff. I have no idea why they chose these. But I know that there's other reports and case reports and there's more studies coming out with other animals like birds, where their cell towers, birds move their nests away from that. And it's usually a radius thing. So they were too close to it, let's just move a little bit farther away. So they're flying to Florida, they're not migrating away from it. They're just like, “We're a little too close”. Sometimes let's just move away. We feel some stuff. So the other animals tend to be a little bit more in tune with your body. So, again, this isn't to say that cell tower next to me, I need to go live away. No, not necessarily. That's not the reality of it. But can you can you mitigate that influence? Absolutely.
[00:40:41] Chad: So we've got people out there that are probably thinking, all I want to do this now. But we've got Christmas coming up. We've got New Year's coming up. What am I going to do about that? Do I just wait until the New Year and just carry on with what I'm doing? No, that's not the correct answer. You should start now if you want to start now. But I think there's certain things that you could do during the holidays. And we asked a couple of our patients and clients were like, we're gonna do a podcast soon on the end of the year, what do you want us to talk about? Like, how do you navigate the holidays? I feel like we've done that before. But you know what, let's do it again. Because maybe everybody missed the Thanksgiving one that we did last year. So I think it's good to go over it again, in terms of certain things that you should be aware of certain things not to feel bad about, but also we need to hone in on what maybe 8 to 10 or something like that.
[00:41:30] Nick: Last year, that podcast was the Thanksgiving the turkey day to one day tip. So I don't remember what it was 26, 27, something like that, that you can find it. It's called turkey day tips, or I believe we had 10 steps, 10 kind of just bullet points stick to this. If you can, it'll really, really help you get through the holidays, because the reality of it is part of your health journey. And part of us as humans, we are very much pack animals, we're tribal animals, we tend to be in bands of a couple dozen people like that's our good number. Do we have the capacity and the space to be in a community with 1000s? And I don't know, it seems to be in some of these studies, that that's too stressful. So nonetheless, your group, close friends, family, of your couple dozen, is the people that you need to be engaging with regularly as part of an optimal health process for sure. So, the holidays allow us to do that. So number one, enjoy yourself, have fun, because the benefits that you're getting from being with loved ones, is so vastly impactful and helpful. So don't get too caught up in that. And don't be like, “Oh, I'm not going to go to this because I don't want to be exposed to the food and the drinks and whatever”. Because there are other ways that you can help manage that stuff. But enjoy yourself. That's number one, for sure. We would never say “Don't do that”. But then, subsequently to that, our second step was kind of two and three together, but it could be considered “A” and “B”. So don't over restrict yourself, but also don't over indulge, so you want to be somewhere in the middle. So don't over restrict yourself. Because that can kind of skew your relationship with food if you over restrict yourself. It's the way the analogy, I like to use it, it's the glass half empty approach. So if you're over restricting yourself, everything's doom and gloom. It's like, “Nope, my god overseer, I can't eat that, I can't do that”. Once you start saying that your relationship with food is becoming very negative. And once it's negative, that is doing other things in your brain the way you behave, the way you act, the way you talk. That just it's not good. So don't over restrict, but also don't over indulge. If you don't need to eat full, if there's a variety of food, we get if you want to try everything, just have less of a serving of everything. Like, you don't need a full serving of everything. You don't need doubles of everything. If you want to enjoy all the food or try all the food just have a little bit of each. You can certainly do it. You don't need to say, “Oh man, I try every single pie. Let me get a full slice of each”. There's such thing as a little sliver of but it's a possibility. It's a thing so the whole screw up mentality. It's in that regard. It's like, Ah, screw it. I'm just gonna eat it all. You don't want that either. So you don't want the too much negativity but you don't want so much positivity I guess you could say that you're just like, forget it. Today's out of the bag. So that's a huge thing with regard to the food. Last year, we had good sleep. It’s super important. You should be getting good sleep all the time. But it's notorious thing that inevitably, during party times, holiday time’s people get less sleep. Because they have a little later, they're traveling a little bit more. So inevitably, people's sleep schedules getting messed up. And when it comes to sleep consistency reigned supreme, with anything consistency reigned supreme. But with sleep, consistency in your schedule is huge for hormones, your body's detoxification, re-growing tissues, muscles, tendons, ligaments, and all that kind of stuff. But in a situation of the holidays, you might stay up a little bit later, try to and this, this can be tough for people, but try to get up at the same time you normally would. And then if you want to get more sleep, take a nap. So get up, get out of bed, do some stuff, don't just lay in bed on your phone, get up, do some things you normally would, you don't necessarily have to go get your coffee, so it wakes you up a little bit more. But get up, do a couple of things around the house, and then go back to sleep. Because you want to start that same kind of circadian process that you would every other day, and then same thing, if you're able to go to bed at the same time, and you're like, “Well, I'm going to sleep in tomorrow.” If you're gonna sleep and go to bed at the same time, you normally would just so you have one of the timeframes on the front end or the back end at the same time. But if you are going to interfere with both timeframes, try to keep it in within like 30 to 60 minute window. So you're not just blowing that circadian clock out of the out of the water, and that's going to help with getting good sleep is gonna help with your immune response. That's a huge topic around Christmas nowadays in the last three years, he's everyone healthy is everyone saying who's coughing on who? So if you're getting good sleep, your immune systems, primed and ready to go. So you don't have to worry about that. I think this is the time last year where we talked about that the study from 2020 on the flu vaccine, and how the people who got less than less than seven hours, the vaccine effectiveness was half, like it was cut in half, which is ridiculous. And by vaccine effectiveness was the amount of antibodies. So they had literally half the antibodies of someone who got more than seven hours of sleep. So it's so impactful on your immune system.
[00:47:20] Chad: And I think not even just for the holidays. But this is one of those people think it's a little rock, but it's actually a pretty big rock. And it's definitely on the top. If I would say even top like three most important things that you should be considering, when you're doing or making this journey, because like Nick said, even if it is Saturday, or Sunday, and you don't work on the weekends, I've done this over the last few years, and I found it to be like super beneficial ever since going through that sleep course, because I had never done it before then is getting up at the same time every day, and it's made a huge difference because it does mess up your circadian. So if I normally wake up at 5:00 or 5:30 during the week, I try to get up at 5:30 or so like, on the weekends as well, that way, I'm on the same routine, everything's the same, I go to bed the same time. And like Nick said, you make those modifications, if you think that you're going to be up a little bit later, or you want to get a longer set in the morning.
[00:48:12] Nick: And some people might be like, Well, I don't have time to nap the next day. , if you don't have time to nap still get up at the same time. And just plan your day accordingly. So if you didn't get as much sleep last night, should you be going and crushing your body in the gym? Probably not. ? ? Should you be then trying to burn the candle on both ends? And then going out and having a crazy day the next day? Probably not. So they still get up at the same time. So you maintain the circadian rhythm. But you need to plan the next day accordingly. If you're not going to get quite as much sleep just for that day. But if you can squeeze the nap at night can certainly be helpful. Next one we had was and this was more my one just because I like this. A lot of people would say don't fast, you're just punishing yourself just because of the holidays. I think if you want if you if you like fasting if you want fast a little bit, feel free to utilize the fasting period of during the holidays, you're probably going to eat more at your big party meals. So if you want it to fast before that, it's totally fine to do, there's nothing wrong with that. But if you're using it, just know what you're using it for. You're using it because I'm going to eat a ton later. I don't want to eat a ton like now and then also eat later, okay fine. But if you're using it like as punishment to say, I'm going to fast tomorrow because of what I did today. That's not a good reason to do it. , and I'm not a huge proponent. I've said this before, I'm not a huge proponent of the everyday intermittent fasting as much as periodic fasting. So every so often you do a longer fasts, 16 plus hours, usually I would say 20 or so hours or more. But that seems to work better and is more consistent with our evolution is as humans, but it's the type of thing all animals do. And I talked about this last year where the studies on all mammals that when they're fasted, they actually tend to be more energized and more active. Whereas when they're fed, they're just chilling. They're sedentary. So you could utilize that to your advantage on the holidays, when you're like, “Oh man, I don't want to go to the gym”. Well, if you fast, you might feel like oh, man, I gotta go, I gotta go get this energy out. So you could work in your favor. You don't know that till you try it. And the other thing I would say is the German proverb, “Fasting today makes the food good tomorrow”. So you can certainly use it for that don't get too caught up. But it has to be for the right reasons. Like I said, it can't be that negativity of the over restricting type of mindset, where it's like, I'm going too fast to punish myself now. That's not good. You're not doing it for that reason.
[00:50:54] Chad: I would agree with you, I think that, it gets a bad rap just because of its people are, are using it the wrong way. Like you said, people are giving themselves a window to get all this food in or not get any food at all. So they're in court, they're in a restriction in terms of their calories every single day. And they're doing it to lose weight, it's not the right way to do it.
[00:51:15] Nick: The way I love to think about fasting is, is because of all those toxins we mentioned before, that your body's overloaded with those all the time. If you do a longer fasting every so often, whether it's once a week or every other week, once a month, it gives your body a chance to really work on those toxins, because you're not adding anything else in from a, , nutrient calorie standpoint. So you give yourself an opportunity to detox a little bit and flush some stuff out. , you might still be exposed to other toxins, like either radiation from Wi-Fi and whatnot, but you're giving your body an opportunity to detox some of that stuff and flush out some of the junk and get that out. So you can certainly fast for that reason. Like I'm exposing myself to more toxins over the holidays. Let me detox a little bit and help with that process of detoxification to kind of reset the system, that's a worthwhile reason so helping the body detoxifies is powerful.
[00:52:17] Chad: For sure. Which brings us to our next one.
[00:52:20] Nick: Monitor your alcohol and it’s huge, huge, huge, and huge. We're not saying don't drink alcohol. So we're not going to go into the research here, but there is actually some positive research. , you hear about the Mediterranean diet all the time. It's like, “No, don't think of it as I need to drink alcohol every day for health because of this diet”. No, that diet has plenty of flaws. And that's for a different, different topic. But everything in moderation an alcohol, it couldn't be more true for that. So the issue becomes when alcohol becomes excessive, not only is it going to disrupt things like hormones, circadian rhythm that your next night's sleep, all that kind of stuff, but it disrupts everything else do you tend to overeat more, you tend to exercise less you tend to write so all the other stuff kind of wavers off. So enjoy yourself, have fun with your family, your friends, but don't go crazy. There's no need to just get after it and pretend you're in college again, there's really not a need for that. And if you do want to do it, and you feel that there's a need for it. Don't do it every day. Like, don't continue that process, but just everything in moderation. It’s something that you're, it will come up around the holidays. And it's not to say you need to be over restrictive about it, but you shouldn't over indulge either. And if you are a person that doesn't drink at all for a particular reason. I know there's plenty of people out there. Don't let the holidays and people health shaming you tell you otherwise. Like you have a specific reason for not drinking. That's I think that's awesome. I think that's great. And it certainly influences your health in a good way. Don't let people house shame you into having a drink or feeling bad about that. It's crazy. So just everything in moderation, that's terrible. Don't try to exercise off your big meals. Please don't do that people. Like, don't use exercise as punishment. If you want to exercise after a big meal. Like the next day, probably you're probably not gonna do it right after. I think that's awesome. If you can, the next part too is if you can fit in your normal exercise routine. Absolutely do it. A lot of people may take time off for the holidays because you're busy or you're traveling or whatever, and that's okay too. But I think we have this weird perception about exercise around the holidays. And if you want to exercise, great, if you don't want to exercise, cool. So don't but don't use it as punishment. And don't do it, if you want to do it because no one else in the family is doing it again, host shaming thing, don't be like, I'm going to the gym and people are like, “Why are you going to the gym right now?
Like, that's not cool. So if you want to go to the gym, and that's part of what you'd like to do, great, do it. If you're like, “No, I could really use the time off. And I want to take this time off”. You probably earn that too, so either way, just don't have a negative reason for it.
[00:55:44] Chad: This kind of goes along with the sleep as well in kind of getting back to routine. And I'll talk from experience just from yesterday, just because yesterday, we had delivery of roast beef, and three pizzas, which is probably not the majority.
[00:56:03] Nick: They were small pieces.
[00:56:04] Chad: They were small pieces. But the roast piece were huge for us. So let's just say that we kind of all ate probably a little bit more than a portion that we would typically eat. For me, it was probably another 2000 calories that I would not normally eat there that day. But I will say this, I didn't change what I ate the rest of the day, I still ate, four hours later, instead of three. And then I still had to change a little bit. And then I still had my meal before I went to bed. So don't change your whole routine, either. Because now you're kind of going into fasting territory, especially if it's not something your body's used to. So, now can you modify what you eat? Maybe you'll change your serving size in your next meal. But get something because your body needs to feel that.
[00:56:53] Nick: Again, it's not to say that we're in don't do that every day. Like, we're not going to have pizza and roast beef every day. We just it was part of our little Christmas gift for Chet. So we enjoyed it. We all had fun. And the positive feelings we all had by enjoying that together was fantastic. ? And that's, that's, that's the best thing we got out of that. And now we're back to our regularly scheduled programming. Can't beat yourself up over it. Go for a lot of walks around the holidays, just do it walking after a meal is so beneficial. So do it, and it improves your postprandial which is proceeding? So especially if you are insulin resistant or diabetic, walking after a meal is a good strategy anyway. But walking after a meal that's bigger than usual, can help your body process that for sure. So it's fantastic. And then the last thing this is big for us make sure your protein is in check. So protein intake we talked about a lot of times aiming for one gram per pound is a great metric for most one gram per pound of ideal body weight. So whatever your personal ideal body weight is, you can certainly do one gram per pound of your current body weight. But sometimes that's a little more challenging for people to get to if they're not huge on protein sources like me. But keeping your protein in check will do a bunch of wonderful things, it will not only help you maintain and continue to gain muscle mass, if that's what you're doing at that time. But it will also make you more satiated. So you will have the tendency to overeat less because you are fuller. Versus if you go up and you're like “Oh man, the mac and cheese was great, the potatoes were great this, you get all the carb’s, you probably be able to keep eating, and it'd be able to crush multiple slices of pie, because you're just not as full as you would be if you ate protein”. So keep your protein high. Pretty much three to six, five days a year and you will be better off for it for sure.
[00:58:56] Chad: So those are great tips right before the holiday. And kind of navigating the holiday in terms of with all these amazing meals that you're going to be going to facing. I will say that even though I did not feel held shamed in eating the pizza in the roast beef, they know it's my kryptonite, so I don't feel bad about it. And, Nick, was saying you cannot eat it. And one day isn't gonna hurt one meal for that matter isn't going to change your life. But if it's one meal every single day, that's different story.
[00:59:28] Nick: It's just consistency. Or if the one meal, what you've been doing great for the last couple of weeks and one meal knocks you off the wagon. You can certainly have a meal and still be on the wagon. You don't have to fall off just because of the one meal. So a lot of people deal with that to where they've been making strides over the course of weeks, and then all of a sudden, like boom, “No, I messed up. And I don't think I can get back on. It's like, “No, you absolutely can't just get right back on”. So it's super important.
[00:59:55] Chad: Exactly. I want to take this time to talk about your experience that you've had. I wanted to finish with that. And then I want to talk about an experience that I actually had at the gym this morning, which actually rolls in perfect with this podcast. Not in a bad way, in a good way. And we'll just close out after that.
[01:00:15] Nick: Cool. So I went to the grocery store yesterday in a text chat immediately because I was like, “Dude, this needs to be mentioned on the podcast, because we're talking about the current state of our health culture, and how backwards it is”. So I went to the grocery store yesterday, in and out, it was pretty busy. But I'm kind of in a rush to get back home and moving fast. All of a sudden, double glance, this woman pulls off to the side, after she immediately leaves the grocery store, she's got a cart full of, and you could probably guess what's in there. It's your most common American goods, your processed foods, Oreos, everything and boxes and bags, like nothing fresh. So everything that that is very, very common in our country and more common in our country than other countries. And nonetheless, she pulls off to the side, and she digging through a purse and out of her purse comes this b pink bottle, Pepto Bismol. And she just starts lugging the bottle of Pepto Bismol. And I'm like, “Oh, my gosh, that's not the epitome of America right now”. I don't know what it is. So basically, you're eating all this junk, this processed food, and you’re living off of it? And you're like, oh, no, I feel great. Like, I don't need to change anything. But you need Pepto Bismol in order to feel somewhat normal. Like literally, that's a medication that medication has effects on you. It can have side effects, and the medication should be taken every day. If you're keeping that in your purse, and you're drinking out of a bottle, you're probably taking it every day. So that's a problem.
[01:01:50] Chad: He was taking in as a prep to go home?
[01:01:55] Nick: Maybe, I had no idea. But nonetheless, like that's a problem. And the fact that we don't think of that as a problem. Your doctor would might be like, just keep taking Pepto Bismol for those symptoms you get after you eat? Like, why are we not trying to dive deeper into this? Why do I need Pepto Bismol to get through my meals? Or even just to get through the grocery store? I don't know, maybe she was eating stuff in the grocery store too. I have no idea. Maybe she opened up whatever. I don't know, that's crazy. It was wild to us what is going on? What do I need to get out of here?
[01:02:28] Chad: And this is something that we're talking about. Because if she's doing it, I'm sure other people are doing it. Knowing that that's probably kind of right thing to do. Most people are probably doing it in the comfort of their own homes.
[01:02:45] Nick: But she's got no shame at all, which respected. But at the same time, we got to reassess here, reassess that your individual health, what can we change? And I think with that woman, we certainly could change the environment, talk about the air purifier, but I think we need to start with the Pepto Bismol and see how can we modify your nutrition to make you consume less Pepto Bismol? I think is probably where I'd start with.
[01:03:09] Chad: No doubt. So I'm on the other end of the spectrum. So I actually started going to the gym and not like for the first time, but I was working out in the clinic for a while and about maybe one or two months ago-ish, month and a half or so I started going to the gym next door, not only because I liked the gym, but they're making a lot of changes over there. But I also get a lot of clinic. They got more very variation there in terms of exercises, machines and stuff because I do use some machines. I know taboo. But anyways, different podcasts. So I was in there. I was doing one exercise, and this guy comes up to me. And it doesn't happen to me very often. But so I give respect to this guy that came up to me because I don't do that. I couldn't do that to some random person. And this guy is definitely, he looks like he is taking charge of his health. Like he was in good shape himself, not like insane shape, but respectable, and he came up to me and he said, “Hey, I just want to say that. You look, you look amazing”. I'm like, “Thanks, bro”. He goes, “Dude, I've been I've been watching you in here for like the last three weeks, and I just wanted to come up to you and just say that I respect everything that you do”. And I'm like, “Dude, that was awesome. Thank you, man”. And I was like, you look great yourself. So it's a mutual thing. But it's also a motivational thing. Like, it's not only motivational for me, but obviously it was motivational for him. So I don't feel bad about what I do. And I don't have the way to put this. I don't feel bad that I take such good care of my health and look the way that I do. Because it influences other people for sure. I think the right way to go about something in to somebody as well. Like, instead of going up to them and asking them, where are you eating that if you don't want to say something nice, don't say it at all. But if it's somebody that you have respect for you should go up to them if you really care enough and tell them that you respect what they're doing now, because that carries a lot of weight for them. For me, it made me feel pretty good. And it's just kind of almost makes you think how many more people are feeling influenced by what I do. We see it all the time in our clinic. How we eat, like some people change their diets based on how we're eating, because certain things in ads or shirts, so it's all part of this motivational in this in this influence that we have on people and you don't have to have like, a million followers on Instagram and be an influencer to influence people. If they trust you, and they see you, and you influence them, that's just what it is.
[01:05:38] Nick: And that's the way our health culture should be, we should be absolutely motivated ever each other to improve our health journey every day, not this current state of shaming people who are doing it and allowing everyone else to continue on the unhealthy path that they're on, is spent and it comes from the top first, like from our providers, from our primary care physicians, from our physical therapists, from all those people, even the trainers out there, we should be motivating our patients, our clients, our loved ones to make some changes. Especially if they're in a bad place where they need to make a lot of changes because even Chad and myself, we're still making changes, we can still make changes to and hopefully that you guys got that from this, that we are still making changes, and we're trying to work with other people like Chad's talked about this on the podcast, like he's working with specialists to make changes to his health journey as well right now. So we're seeking help from other people, too. It's not just we're not just standing up on this pedestal and saying, like, oh, you need to do this, this and this, you got to eat this protein, we're big on that piece of it. But we're not trying to be looking down on people and saying, “You guys got to get like us. Not at all. We're trying to motivate you we're trying to help you along your own journey. Like other people have helped us” that's it.
[01:07:04] Chad: I love it. I don't think I have anything else to say, “No, I think we could.”
[01:07:10] Nick: I had some statistics diving into but I don't want to get doom and gloom right now. Like somebody's so scary on tight on a good note deficiencies. We don't even know for sure we could do another podcast. I did have a rabbit hole to that. I was gonna ask you what rabbit hole you've been down because I've been down a rabbit hole. We'll save that. It's kind of interesting.
[01:07:28] Chad: Rabbit holes could take time. Well, hope everybody has a Merry Christmas and hope those tips are helpful for you guys. And start that health journey today. Don't wait till 2023, starts today and start small.
[01:07:46] PODCAST OUTRO: Thank you for joining us “In The RACK” this week. Make sure to subscribe so you don't miss out on any future episodes. You can also find us online at proformptma.com, or on social media at ProForm PTMA. And remember;
“If you train inside the rack, you better be thinking outside the rack”.
