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Hi, I'm Crystal. 
And I'm Michael, and we're the 

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founders of Super Plans. 
If you're ready to improve your 

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health and live a life you love,
hit subscribe and let's get 

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started. 
Welcome to the Super Health 

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podcast. 
Welcome to the Super health 

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podcast. 
Today we have. 

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Crystal and Michael. 
The founders of Super Plans. 

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It's us. 
We have something very exciting 

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actually, because I asked in our
Facebook group, the Super Plans 

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community, some questions that I
want to. 

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Ask Us will be a huge Q&A 
answering all your questions. 

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Episode huge. 
It's going to be huge and it's 

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going to be only 15 to 20 
minutes because these episodes 

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are quick, so hopefully you can 
listen to them on the way to 

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work or somewhere in between. 
Anytime you want to listen to 

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that exactly so where let's just
dive in there. 

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Also, by the way, if you're not 
part of this space, regroup, 

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make sure you join. 
But the first question is from 

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Jessica. 
What foods, supplements, powders

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can help strengthen hair and 
nails? 

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Though something I really like 
to use is actually our beauty 

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berries powder. 
And I would also say something 

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like something, and why I 
actually say beauty Berry powder

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is, uh, collagen, right? 
In collagen production in your 

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own body actually get stimulated
by vitamin C In our beauty 

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berries, there's a full serving 
of vitamin C in there from 

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especially the Oscarola berries,
right? 

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And natural source. 
So your body can really absorb 

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it. 
By the way, our multivitamin can

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also definitely help with this 
as well. 

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So those are probably the two 
key products that I would really

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recommend for any of that. 
Why are you a big fan of plant 

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collagen? 
Plant. 

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So collagen that we know that's 
on the market, like collagen 

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comes from fish bones or bones 
from cows basically. 

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Waste material. 
It's a waste material that has 

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been remarketed. 
And I don't know, I just feel 

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like I just don't see why humans
would need to consume bones from

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animals. 
So I like to rather go to the 

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other side of like, what can we 
take, right? 

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Like what plants can we use to 
stimulate the collagen and 

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preserve and protect the 
collagen that we have in our 

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body? 
And with everything in the 

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supplement space, our opinion is
why are we not helping the body 

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producing this by itself? 
Because your body is producing 

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collagen, nosee, and you can 
actually increase your collagen 

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production with. 
Certain nutrients. 

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And certain nutrients and that's
also with some of the other our 

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we want to go to plants, we 
don't want to have anything 

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artificial or anything made in 
lapse. 

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I could talk about this for a 
very long time and let's say 

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let's go to the next one next. 
Question, when using powders and

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the green powders or Berry 
powders and smoothies, is it OK 

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to add fruits and veggies or 
would it be overdoing it? 

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That's a great question around. 
Great question, Mary. 

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If you're using already 
superfoods in general or even 

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our products or others, is it OK
to actually also still eat 

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fruits and vegetables? 
Or can you overdo fruits and 

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vegetables? 
It's a great question you want 

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me to answer. 
Yes, I want to go for it. 

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Yes, Mary, definitely add the 
fruit and veggies we actually 

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like. 
The superfoods are a great add 

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on and are obviously super 
potent, right? 

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Like 1 teaspoon of beauty Berry 
powder is actually a handful of 

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berries. 
But in general, think about it 

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this way, 9 out of 10 people 
don't eat enough fruit and 

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vegetables every single day. 
And then we're talking about the

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minimum required amount. 
We actually want a little bit 

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overload our systems with fruit 
and vegetables because they're 

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not as nutrient rich as they 
used to be anymore and we're 

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just really not eating enough of
them. 

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And The funny thing is, if our 
body is getting all the 

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nutrients it needs and if I talk
about the micronutrients, it 

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will tell us that it's enough. 
So I personally also love adding

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the beauty Berry powder and the 
greens powder to a small. 

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I think it's fantastic. 
The more veg is the better. 

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The more the better. 
The more the better your party 

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will get rid of them with excess
fiber or anything you don't need

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and we'll get rid of it 
definitely that's. 

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Definitely the case for you. 
It's rid of it fast, but the 

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more the better. 
Don't be afraid to add more 

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fruits and vegetables. 
We're also a big proponent of 

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bananas and all the good fruits 
and vegetables. 

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All the fruits and veggies, it's
just so important. 

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So we definitely just eat and 
like, and I think that's such a 

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cool thing, right? 
Like instead of focusing what 

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you shouldn't be eating, focus 
on what you should be eating 

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more of. 
Because it's not about eating 

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less, it's about eating more of 
the right foods. 

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And that is fruit and 
vegetables. 

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Umm, Pamela is asking will there
be another cookbook? 

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So we have a cookbook that is 
called Your Super Life. 

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You can get it on Amazon or any 
of the other platforms for 

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books. 
Michael's yawning. 

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Are you doing OK? 
There was not an entire yawn. 

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It was just I need some oxygen 
yawn. 

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OK. 
I feel like Michael. 

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I need some food. 
It's lunch time, everyone, for 

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Michael. 
From the out of the bus. 

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Yeah, maybe the camera's not on,
but I'll tell everyone what's 

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happening here. 
Basically, not a cookbook. 

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We are thinking about, obviously
recipes on our block. 

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We share recipes also on our 
YouTube channel, Super Plans TV.

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But we are thinking about 
creating a little bit of like a 

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superfood cookbook again for you
look at me with like big 

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question marks. 
But we talked about this by end 

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of the year, we actually wanted 
to have something printed again.

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We are going to have also 
actually a printed detox guide, 

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right? 
We have the detox level 1 course

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and that's going to be printed. 
So we're definitely working on 

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some printed recipe guides. 
I don't know if it's going to be

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a real book or more of like, you
know, like slightly easier and 

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smaller to use in the kitchen, 
but we definitely want to get 

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more recipes to you. 
OK. 

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A couple other things here, 
questions. 

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Let's general also we'll 
generalize a little more so. 

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I like. 
It like this, but somebody who's

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doesn't know us can also take 
something out of this. 

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OK. 
So one of the questions, 

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Catherine, is what activities do
you do in order to keep yourself

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in shape? 
Yoga, Pilates, walk. 

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I have problems with my belly to
keep it flat. 

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Also, another question, we'll 
get back to the end, but that is

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a question from Christine. 
Hi Cath. 

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So one of the things I think 
we're big on is because of one 

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other customer conversation 
today about this too is and that

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I know you're talking about all 
the time is weight loss doesn't 

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mean healthy at all times. 
So you're looking at me, you 

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want to jump in here? 
No. 

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So when we talk about being in 
shape, obviously we're being 

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active, we're doing all the 
things, but we're really doing 

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using our food and what we're 
eating to kind of have a 

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balanced weight and have a 
perfect weight for us. 

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And so right, we, we don't want 
to have that creation of you've 

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got to fast or you've got to not
eat in order to get rid of some 

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very fat and therefore you look 
better. 

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I just want to throw it out 
there. 

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Healthy eating is not doesn't 
equal being skinny all the time.

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No, skinny is not the goal. 
The goal is to be healthy. 

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Sometimes the most skinny people
can actually be also extremely 

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unhealthy and they might 
actually be lacking a lot of 

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nutrients. 
But I think I, you know, like if

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you really talk about being in 
shape, I think it has right, 

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being healthy. 
It has so many different facets 

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to it. 
We or I personally do, I would 

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say a walk, I do Pilatus. 
Those are like really the two 

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key things. 
And if I say Pilatus, I'm just 

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doing like 20 minute met 
Pilatus. 

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I might occasionally do maybe a 
run or something, but I that's 

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it's really the for me the last 
three years has been very much 

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Pilatus and walking. 
I think having and the, you 

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know, what you eat makes a big 
difference. 

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And if you also talk about flat 
belly, it's not just umm, always

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fat. 
It's sometimes also just being 

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bloated and being inflamed. 
So also actually thinking about 

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that like of what you're eating 
and reducing the inflammation in

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your body. 
I think it's really powerful to 

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kind of help you get started 
with that. 

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That's saying it is inflammation
and you're like, OK, I just 

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don't feel good in my own body 
because I have this too where 

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I'm like, oh, I'm bloated. 
I just don't feel like Michael 

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knows that I'll tell and I just 
don't feel good in my body, but 

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I do. 
It's just like detox is 5. 

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Days. 
Just like it just helps you. 

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I mean, the main thing it will 
do is actually reduce the 

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inflammation and get rid of this
like water weight, which you 

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hold with inflammation and then 
you feel good in your own body 

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again. 
And then suddenly this kind of 

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everything flows from there. 
And then it's easier to go for 

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that walk. 
It's easier to go to a Pilatus 

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or yoga class. 
So I think that's a big piece 

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for me diet wise, right? 
Like I eat plant based, a whole 

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food based diet, like whole food
plant based diet, which I do 

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feel is key. 
And with that diet you can also 

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eat a ton of things and stay in 
really good shape. 

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So that is definitely key 
pillars. 

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One other thing on the on that 
point and what we realized the 

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last 12 months, I think eating 
more raw also has tremendously 

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helped us. 
Energy especially. 

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Energy but also I I feel 
personally I have less belly fat

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with eating a more raw diet. 
Yeah, I I don't think Katherine 

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and Michael should be compared. 
I'm. 

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Comparing myself. 
No, I know. 

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But I think it's the the piece 
which is very interesting, 

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right? 
Because I think like even male 

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and female is just very 
different. 

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And I think also for females, 
like the hormones is such a big 

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piece as well because sometimes 
you can eat all the right 

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things, but if your hormones are
completely out of whack, it's 

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also really hard. 
So, you know, like I think as 

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especially as women go more 
towards menopause as well, I 

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think there are sometimes it is 
the different things and we have

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somebody really tune into our 
bodies and sometimes, you know, 

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experiment and try different 
things. 

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But those are all things we have
to look into. 

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So I hope that helps a little 
bit. 

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That was a big answer for. 
Yeah, well, it's a big question.

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Well, Jessica's asking. 
Any clever tips? 

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Tricks to beat a sweet tooth 
savory tooth when trying to eat 

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healthy we're getting this a lot
over the last 10 years yeah, I. 

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Mean those are actually really a
big question is like cravings, 

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right? 
Where it's sweet or savory. 

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I think like it's cravings. 
This is such a big question too 

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I think #1 is I? 
Have a couple of quick tips and 

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tricks and then you go deeper is
yes, there are obviously recipes

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that can to help you with your 
sweet tooth and savoury tooth. 

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And we're always saying you can 
actually make things that are 

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really great tasting and sweet 
that are much healthier than 

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alternatives. 
For example, you can make bliss 

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balls, you can make chocolate 
covered bliss balls, right? 

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But if you're making yourself, 
you have the right recipes. 

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And smoothies or fruits. 
And fruits, you can do savory 

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stuff, savory oatmeal we like or
something You can you can do a 

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lot of savory stuff too. 
Or we had. 

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Roasted nuts. 
Hummuses we made ourselves, so 

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there are obviously we and you 
can even do traditional stuff. 

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That's what I was trying to say.
And traditional things like 

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chocolate or something, but you 
can do it yourself in a 

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different way, but much 
healthier. 

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Yeah, that's 100%. 
True, right and therefore and 

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therefore can get in that 
cravings or I like I like a 

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banana with with almond butter 
or something, right. 

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Those are all great snacks. 
Great snacks and stuff so you 

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can do stuff that is just 
healthier and then obviously you

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wanted to go deeper on why you 
have cravings and. 

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Exactly where is the craving 
coming from? 

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And that is such an interesting 
question. 

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00:11:25,160 --> 00:11:27,280
It can be as simple as you're 
thirsty, right? 

229
00:11:27,280 --> 00:11:29,200
Because very often when we think
we're actually craving 

230
00:11:29,200 --> 00:11:30,880
something. 
Actually thirsty. 

231
00:11:31,360 --> 00:11:33,520
Could also be, is there a 
certain emotion happening? 

232
00:11:33,640 --> 00:11:38,680
I know when I'm tired or when 
I'm stressed, I definitely start

233
00:11:38,680 --> 00:11:41,120
to crave things, but I'm not 
really craving things. 

234
00:11:41,120 --> 00:11:43,600
I'm just like kind of craving 
this like dopamine here to get 

235
00:11:43,600 --> 00:11:45,120
this little bit of extra energy,
right? 

236
00:11:45,120 --> 00:11:48,160
If I have like a really rough 
night with Lily, I'm like feel 

237
00:11:48,160 --> 00:11:50,960
hungry all the time and craving 
all these things, but I'm not 

238
00:11:50,960 --> 00:11:53,280
really hungry, right. 
So I think those are really 

239
00:11:53,280 --> 00:11:56,520
interesting things to kind of 
like like we have to so easy, 

240
00:11:56,520 --> 00:11:58,760
right, to open the fridge just 
to start looking for food 

241
00:11:58,760 --> 00:12:01,480
instead of just like pause for a
second and just sit with what 

242
00:12:01,480 --> 00:12:04,960
you're feeling. 
And it's not easy to do, but if 

243
00:12:04,960 --> 00:12:07,720
you can start, you know, taking 
yourself out of those moments 

244
00:12:07,720 --> 00:12:10,800
and, you know, find a different 
way of making yourself feel 

245
00:12:10,800 --> 00:12:12,240
good. 
Maybe it's first drinking dry 

246
00:12:12,280 --> 00:12:14,520
glass of water. 
Maybe there's going for, you 

247
00:12:14,520 --> 00:12:17,520
know, a 10 minute walk outside 
or putting your feet, putting 

248
00:12:17,520 --> 00:12:19,040
your feet in the grass or 
something. 

249
00:12:19,120 --> 00:12:21,040
Everything. 
Everything grounding. 

250
00:12:21,040 --> 00:12:24,320
So I think there's like small 
smuggling or maybe you know, 

251
00:12:24,320 --> 00:12:27,400
like it's like stretching or you
know, like fine, maybe it's 

252
00:12:27,400 --> 00:12:29,720
giving someone a call and see if
the craving goes away. 

253
00:12:29,720 --> 00:12:31,960
And if you don't like, no, 
actually I'm like, I'm hungry, 

254
00:12:31,960 --> 00:12:34,160
then make the snack. 
And I mean, it's well documented

255
00:12:34,720 --> 00:12:37,760
and you're tired that you crave 
more comfort food. 

256
00:12:37,960 --> 00:12:41,080
Do you know why it is there is 
actually your hunger hormone, 

257
00:12:42,200 --> 00:12:44,200
right? 
Doesn't turn off when you when 

258
00:12:44,200 --> 00:12:47,920
you're I forgot the name GURL 
and I'm going to pronounce it. 

259
00:12:47,920 --> 00:12:51,280
I know what it is spelled like, 
not pronounce his word, but this

260
00:12:51,280 --> 00:12:54,520
hormone basically does not turn 
off when you're tired, so you 

261
00:12:54,520 --> 00:12:58,720
constantly feel hungry. 
So it's actually in your body by

262
00:12:58,720 --> 00:13:02,680
chemically proven why that even 
is, and therefore sleep, another

263
00:13:02,800 --> 00:13:04,840
pillar of health is that 
important. 

264
00:13:05,120 --> 00:13:07,920
And by the way, the way it's 
written this question, last 

265
00:13:07,920 --> 00:13:11,400
thing on this is you can eat 
healthy and eat sweet and savor 

266
00:13:11,400 --> 00:13:13,200
at the same time too. 
It doesn't have to be mutually 

267
00:13:13,200 --> 00:13:15,080
exclusive. 
I just wanted to say that, OK, 

268
00:13:15,080 --> 00:13:16,880
great. 
Eating healthy doesn't mean you 

269
00:13:16,880 --> 00:13:19,880
can never eat anything sweet or 
savory in your life anymore. 

270
00:13:20,120 --> 00:13:23,520
So the way it's written, you can
eat healthy and eat all of this 

271
00:13:23,760 --> 00:13:25,840
percent. 
Part of a part of the balance, 

272
00:13:25,840 --> 00:13:29,560
if you really diet, is eating 
some sweet stuff, some savoury 

273
00:13:29,560 --> 00:13:30,920
stuff maybe. 
We just like throw out a cup 

274
00:13:30,920 --> 00:13:33,800
more snack ideas like I lost 
sometimes a date with almond 

275
00:13:33,800 --> 00:13:36,520
butter or just like grab some 
fresh fruit. 

276
00:13:36,520 --> 00:13:39,520
It can be so nice. 
Just some fresh fruit and maybe 

277
00:13:39,520 --> 00:13:41,520
an apple with some almond butter
on there. 

278
00:13:42,040 --> 00:13:44,160
I think just like I love 
snacking or nuts. 

279
00:13:44,160 --> 00:13:46,400
That's something I really enjoy.
I mean, you said hummus already.

280
00:13:46,400 --> 00:13:48,480
I think those are just super 
easy snacks. 

281
00:13:48,520 --> 00:13:51,600
I'm definitely a super lazy easy
snacker. 

282
00:13:51,960 --> 00:13:54,200
Like if I want to have a snack, 
I don't want to stand half an 

283
00:13:54,200 --> 00:13:56,280
hour to get you preparing snack.
That's just not me. 

284
00:13:56,560 --> 00:14:01,000
So I I think there are just like
healthy snack options out there,

285
00:14:01,000 --> 00:14:03,160
even just like a cucumber of a 
little of hummus, right? 

286
00:14:03,160 --> 00:14:05,040
You're still getting some 
veggies in me, still have a 

287
00:14:05,040 --> 00:14:06,960
little. 
I think it's it's great. 

288
00:14:07,000 --> 00:14:09,680
I think we have like a couple 
more questions and then let's do

289
00:14:09,680 --> 00:14:11,800
one more. 
Let's do one more question and 

290
00:14:11,800 --> 00:14:13,600
then we're going to round it up 
for today. 

291
00:14:13,960 --> 00:14:15,160
OK. 
Jennifer Walker, that's a 

292
00:14:15,160 --> 00:14:16,760
question for you, Crystal. 
OK. 

293
00:14:17,120 --> 00:14:20,320
I would love to know some good 
ways, natural and nutritionally 

294
00:14:20,320 --> 00:14:23,680
to keep hormone balanced, 
hormones balanced during 

295
00:14:23,680 --> 00:14:26,640
menopause, nutrients and foods 
that can help reduce 

296
00:14:26,640 --> 00:14:30,200
sluggishness, hot flashes, 
headaches, etcetera. 

297
00:14:30,520 --> 00:14:33,320
This is another show such a big 
question, I feel like a whole 

298
00:14:33,320 --> 00:14:35,040
episode. 
But definitely it's in your 

299
00:14:35,040 --> 00:14:38,080
episode. 
Things we're working on is 

300
00:14:38,080 --> 00:14:41,680
bringing a mix out that exactly 
addresses everything that's 

301
00:14:41,680 --> 00:14:43,760
right in there. 
It's actually a capsule, it's 

302
00:14:43,760 --> 00:14:46,360
not a mix. 
And it's a capsule, it's a mix. 

303
00:14:46,400 --> 00:14:48,000
And it's it's. 
Mixed in a capsule. 

304
00:14:48,120 --> 00:14:50,840
And it's in a capsule, so it's 
easier to dose. 

305
00:14:51,000 --> 00:14:53,880
But Jennifer, bear with us the 
next few months. 

306
00:14:54,120 --> 00:14:57,680
We're working on this to bring 
us out as soon as we can because

307
00:14:57,680 --> 00:15:01,600
we know there are very, very 
powerful bands around the world 

308
00:15:01,720 --> 00:15:05,040
that address exactly what you 
talked about, the hot flashes, 

309
00:15:05,040 --> 00:15:08,000
the headaches, the menopause and
just symptoms. 

310
00:15:08,200 --> 00:15:11,760
There are actually powerful 
herbs out there that can help 

311
00:15:11,760 --> 00:15:16,280
you balance your remote whether 
that's for PMS, whether that's 

312
00:15:16,280 --> 00:15:20,040
for fertility, whether that's 
for perimenopause or menopause, 

313
00:15:20,440 --> 00:15:23,400
it can definitely help. 
Toe that is, for example, a 

314
00:15:23,400 --> 00:15:29,080
Shatavari from India, and this 
can be a maca from Peru and Dong

315
00:15:29,080 --> 00:15:33,400
Koi from China in all of more of
these ancient cultures, they're 

316
00:15:33,440 --> 00:15:38,440
actually they have been using 
these herbs for like a long time

317
00:15:38,440 --> 00:15:42,000
to actually help female health 
and balance hormones. 

318
00:15:42,000 --> 00:15:45,400
So I think that's definitely 
something where we, I, you know,

319
00:15:45,400 --> 00:15:47,960
dove really deep and like what 
are the things we can use? 

320
00:15:48,360 --> 00:15:51,120
So that is coming. 
I think otherwise during 

321
00:15:51,120 --> 00:15:54,560
menopause, I will never call 
myself not yet a menopause 

322
00:15:54,560 --> 00:15:56,720
expert. 
What I've been learning a little

323
00:15:56,720 --> 00:15:59,480
bit about it is definitely 
protein is important. 

324
00:15:59,480 --> 00:16:04,160
So I think incorporating maybe a
plant based protein powder, but 

325
00:16:04,160 --> 00:16:06,120
also just you know, what you're 
eating, right? 

326
00:16:06,120 --> 00:16:09,560
If I think about my protein 
sources, it's like maybe hummus,

327
00:16:09,560 --> 00:16:14,840
tofu, tempeh, peas, nuts, nut 
butter seeds, right? 

328
00:16:14,840 --> 00:16:17,840
Those are all things that 
contain protein that can really 

329
00:16:17,840 --> 00:16:20,280
help you as well. 
So I would say those are the 

330
00:16:20,280 --> 00:16:22,400
first, the first things I would 
say. 

331
00:16:22,400 --> 00:16:25,080
Another one that I know is 
really important is actually 

332
00:16:25,080 --> 00:16:27,360
strength training. 
And I think if we hear that 

333
00:16:27,640 --> 00:16:30,880
there is right away this idea of
like, oh, I need to lift weights

334
00:16:30,880 --> 00:16:33,040
and it's like it's not me, I 
need to go to the gym. 

335
00:16:33,040 --> 00:16:34,400
I don't feel comfortable doing 
that. 

336
00:16:34,760 --> 00:16:36,480
Just start with something like 
Pilatus. 

337
00:16:36,480 --> 00:16:37,960
To me, that's also 
strengthening. 

338
00:16:37,960 --> 00:16:40,680
You're using your own body 
weight to become stronger. 

339
00:16:40,680 --> 00:16:44,480
It's super low impact. 
So, you know, maybe if you have 

340
00:16:44,480 --> 00:16:46,520
like pain in your knees and 
you're like, I cannot, you know,

341
00:16:46,520 --> 00:16:49,680
just go for a run. 
Pilatus I feel is such a 

342
00:16:49,840 --> 00:16:53,920
equalizer and I feel anyone in 
whatever like fitness level you 

343
00:16:53,920 --> 00:16:56,440
are, you can just do it. 
So I would say those are like 

344
00:16:56,440 --> 00:16:59,960
two other tips that I think are 
anyone going from menopause 

345
00:16:59,960 --> 00:17:02,040
would be really powerful to 
incorporate in your daily 

346
00:17:02,040 --> 00:17:03,840
routine. 
One last question we have here, 

347
00:17:03,840 --> 00:17:07,319
we'd love to hear your thoughts 
on fasting and do your products,

348
00:17:07,319 --> 00:17:09,520
nutrition, vitamins break a 
fast. 

349
00:17:10,040 --> 00:17:13,680
Definitely multivitamin 
definitely can be taken during a

350
00:17:13,680 --> 00:17:15,160
fast. 
So if you're doing intermittent 

351
00:17:15,160 --> 00:17:17,560
fasting and not eating in the 
morning, I think that's totally 

352
00:17:17,560 --> 00:17:21,280
fine. 
The greens powder, I would also 

353
00:17:21,280 --> 00:17:24,400
say definitely if you take that 
just in water, definitely 

354
00:17:24,400 --> 00:17:26,240
something you could take during 
your fast. 

355
00:17:26,480 --> 00:17:30,320
We've done just a water fast and
we also did that so I just for a

356
00:17:30,320 --> 00:17:32,360
day water fast. 
So I think that's definitely 

357
00:17:32,360 --> 00:17:34,760
something you could do. 
And we usually take the greens 

358
00:17:34,760 --> 00:17:36,840
and empty stomach in the morning
as a shot, yeah. 

359
00:17:36,960 --> 00:17:39,040
I love doing that. 
We do add a little bit of lime 

360
00:17:39,280 --> 00:17:42,120
or lemon too through it as well.
But you know, you can also just 

361
00:17:42,120 --> 00:17:45,360
take it like straight up tails 
will definitely not break a 

362
00:17:45,360 --> 00:17:47,680
fast. 
Beauty berries I would not do 

363
00:17:47,680 --> 00:17:50,120
during a fasting phase because I
mean, there's not a ton, but 

364
00:17:50,120 --> 00:17:52,480
there's it's a bit more fruity. 
So I would just leave that for 

365
00:17:52,480 --> 00:17:55,760
later in the day then. 
And you know, like that is then 

366
00:17:55,760 --> 00:17:58,280
also something you can also say 
like, hey, I do my fast and 

367
00:17:58,280 --> 00:18:01,520
maybe the first thing you do is 
still take this movie before you

368
00:18:01,520 --> 00:18:03,480
have lunch afterwards, if that's
something you like. 

369
00:18:03,480 --> 00:18:06,120
And also if people fast, yeah, 
you need to get your calories 

370
00:18:06,120 --> 00:18:08,560
done in two meals. 
So just make sure that 

371
00:18:08,560 --> 00:18:11,640
especially also how, how you 
break your fast is always 

372
00:18:11,640 --> 00:18:13,640
important, right? 
Because how we break our fast, 

373
00:18:13,640 --> 00:18:16,480
we can actually absorb more 
nutrients in that first meal. 

374
00:18:16,480 --> 00:18:19,520
So make that one really count. 
In general, we're a fan, so 

375
00:18:19,520 --> 00:18:21,800
fasting. 
Yeah, I think it's like learning

376
00:18:21,800 --> 00:18:25,520
and learning about it more. 
And I mean, I feel there's 

377
00:18:25,640 --> 00:18:28,800
there's a balance like I think 
not eating for like inter 

378
00:18:28,800 --> 00:18:30,880
manifesting right away often 
goes to 18 hours. 

379
00:18:30,880 --> 00:18:33,720
But even just not eating for 12 
hours, right, having your last 

380
00:18:33,720 --> 00:18:36,000
meal and not snacking at night 
and then you know, your 

381
00:18:36,000 --> 00:18:38,760
breakfast and having that 12 
hour break I think already can 

382
00:18:38,760 --> 00:18:41,520
be so powerful. 
Even during the day I feel like 

383
00:18:41,520 --> 00:18:44,760
the window is 8 hours, but we 
always try to not snack all the 

384
00:18:44,760 --> 00:18:46,800
time right? 
Giving breaks in between. 

385
00:18:46,800 --> 00:18:49,280
Meals, I think. 
It's where you have a meal. 

386
00:18:49,320 --> 00:18:52,320
I feel better when I do that. 
When I like braced all the time 

387
00:18:52,320 --> 00:18:54,960
throughout the day. 
I don't feel good. 

388
00:18:54,960 --> 00:18:56,720
And I just kind of like you keep
adding food. 

389
00:18:56,720 --> 00:18:59,600
So also like give your body 
breaks between meals. 

390
00:18:59,600 --> 00:19:04,560
I think it's really rather just 
have a proper meal and then stop

391
00:19:04,560 --> 00:19:07,000
eating. 
For me personally, I like a good

392
00:19:07,000 --> 00:19:10,480
breakfast. 
I get hungry very quickly when 

393
00:19:10,480 --> 00:19:14,280
I'm on a longer fasting so I do 
like having. 

394
00:19:14,400 --> 00:19:16,760
I'm laughing because you 
definitely get hungry. 

395
00:19:16,920 --> 00:19:19,920
And I just so I do like, I do 
like sometimes I was too fast. 

396
00:19:19,920 --> 00:19:21,880
It's healthy. 
It's not something I would do 

397
00:19:21,880 --> 00:19:23,680
every day, especially if I go to
work. 

398
00:19:23,680 --> 00:19:26,600
I need to perform, I need the 
energy all morning. 

399
00:19:26,600 --> 00:19:31,280
Then I would rather sit down, 
have a have a breakfast that 

400
00:19:31,280 --> 00:19:33,720
fuels me because obviously it's 
about fueling your body. 

401
00:19:34,000 --> 00:19:37,360
Yeah, no, 100%. 
And I, I mean, I do feel like if

402
00:19:37,480 --> 00:19:40,120
you decide to skip, right, you 
don't have to wait till 1. 

403
00:19:40,120 --> 00:19:42,360
You can also, like a lot of 
people have your first meal then

404
00:19:42,360 --> 00:19:44,800
at 11. 
I think for us, there's also a 

405
00:19:44,800 --> 00:19:47,040
social aspect to it. 
I like to have breakfast with my

406
00:19:47,040 --> 00:19:49,000
kids together. 
For us, our free meal time 

407
00:19:49,000 --> 00:19:52,360
today, we always sit together 
and I think it's a very 

408
00:19:52,360 --> 00:19:56,480
important family time actually 
for us as well sidetracked from 

409
00:19:56,480 --> 00:19:58,840
the fasting. 
But yeah, that's that's a little

410
00:19:58,840 --> 00:20:02,080
bit our perspective right now. 
Let's pause here one I'm and 

411
00:20:02,080 --> 00:20:03,520
this I need to actually research
more. 

412
00:20:03,520 --> 00:20:06,440
But there's also for women, 
we're not actually especially 

413
00:20:06,440 --> 00:20:09,360
for in our cycles. 
There are actually times within 

414
00:20:09,360 --> 00:20:11,840
our cycles where it's powerful 
to fast and there are times 

415
00:20:11,840 --> 00:20:13,880
within our cycles we should not 
be fasting. 

416
00:20:13,920 --> 00:20:17,280
I need to look up exactly. 
That's another episode. 

417
00:20:17,280 --> 00:20:19,240
It's a whole other episode but 
maybe I need to find. 

418
00:20:19,240 --> 00:20:21,960
If someone knows an expert on 
this topic, let me know because 

419
00:20:21,960 --> 00:20:24,680
I would love to interview them. 
But there's, there is actually 

420
00:20:24,880 --> 00:20:28,320
and it's so powerful, right? 
If we start to understand our 

421
00:20:28,320 --> 00:20:31,000
cycle and our health, how that's
related and we can actually 

422
00:20:31,000 --> 00:20:33,800
start to work with that and give
it the right foods and the 

423
00:20:33,800 --> 00:20:36,040
rights. 
Like even the way you work out 

424
00:20:36,040 --> 00:20:38,760
right during your cycle, like if
you're on your period or not on 

425
00:20:38,760 --> 00:20:40,680
your periods, like it should be 
different. 

426
00:20:40,680 --> 00:20:43,120
Like we are different every 
single week and. 

427
00:20:43,400 --> 00:20:44,720
Day. 
I would say every day. 

428
00:20:45,320 --> 00:20:47,720
I mean every minute. 
I'm still figuring out the cycle

429
00:20:48,080 --> 00:20:50,800
I don't remember. 
Remember you had this ad for a 

430
00:20:50,800 --> 00:20:52,040
while. 
You got the. 

431
00:20:52,080 --> 00:20:53,760
Messages. 
It was so great. 

432
00:20:53,760 --> 00:20:56,800
I don't know every week or an 
e-mail who you are this week. 

433
00:20:56,800 --> 00:20:59,640
Yeah, well, I'm not true. 
I'm not from my cycle already 

434
00:20:59,640 --> 00:21:02,360
for a long time now, so we'll 
see when it comes back. 

435
00:21:02,560 --> 00:21:04,120
And then we come out. 
I'm still trying to figure it 

436
00:21:04,120 --> 00:21:05,800
out. 
Me too, so don't worry. 

437
00:21:05,840 --> 00:21:09,600
OK, This was a special episode 
Q&A from all of you. 

438
00:21:09,640 --> 00:21:13,120
I hope that was helpful, even 
though maybe you didn't ask a 

439
00:21:13,120 --> 00:21:15,680
question. 
We dove into some fasting and 

440
00:21:15,680 --> 00:21:19,120
some other general questions. 
We site got sidetracked as 

441
00:21:19,120 --> 00:21:20,880
usual. 
As usual, if you. 

442
00:21:20,880 --> 00:21:24,240
Have questions around this? 
If or you have topics we should 

443
00:21:24,240 --> 00:21:27,320
talk about, please e-mail us. 
Go and check out our YouTube 

444
00:21:27,320 --> 00:21:30,120
super plans TV or Instagram Eat 
Super plans. 

445
00:21:30,120 --> 00:21:32,440
This is a super health podcast 
and we'll see you. 

446
00:21:32,640 --> 00:21:33,680
Next time.