1 00:00:00,360 --> 00:00:04,720 You're listening to episode 166 of the Marathon Running Podcast. 2 00:00:04,720 --> 00:00:07,400 In this episode, we're going to talk about running and weight 3 00:00:07,400 --> 00:00:16,840 loss. This is the Marathon Running 4 00:00:16,840 --> 00:00:19,440 Podcast by Letty and Ryan from We Got The Runs. 5 00:00:19,840 --> 00:00:22,720 Join us in our running community for weekly content that is 6 00:00:22,720 --> 00:00:25,840 motivational, educational and inspirational. 7 00:00:26,000 --> 00:00:28,480 And let the Marathon Running Podcast take you from the 8 00:00:28,480 --> 00:00:31,040 starting line to the finish line and beyond. 9 00:00:37,730 --> 00:00:41,250 Hey, runners, and welcome to episode 166. 10 00:00:41,290 --> 00:00:43,570 My name is Letty. My name is Ryan. 11 00:00:43,690 --> 00:00:47,490 And here we are on our third try recording this podcast. 12 00:00:47,530 --> 00:00:53,160 Welcome everybody, to our show. Yeah, you keep deleting from the 13 00:00:53,160 --> 00:00:55,280 beginning and I'm like, ah, we gotta do it again. 14 00:00:56,480 --> 00:00:59,720 I know I keep swallowing my words, but here we are another 15 00:00:59,720 --> 00:01:00,640 week. Yes. 16 00:01:00,640 --> 00:01:04,239 And as you said the first time, and this time I'll say it, it's 17 00:01:04,400 --> 00:01:07,600 a rainy thunderstorm Y afternoon in Florida, which is pretty 18 00:01:07,600 --> 00:01:09,240 typical for the summer this time of year. 19 00:01:09,280 --> 00:01:12,360 And it's kind of fun and nice to be podcasting with rain outside 20 00:01:12,360 --> 00:01:14,680 because they don't feel guilty for being outside and 21 00:01:14,680 --> 00:01:16,400 exercising. You say that because you don't 22 00:01:16,400 --> 00:01:18,600 have to edit the Thunder out. I do the editing. 23 00:01:18,600 --> 00:01:19,960 So. It's not that loud though. 24 00:01:19,960 --> 00:01:20,840 I think you'll be OK. OK. 25 00:01:21,000 --> 00:01:24,040 I guess we'll see, right? So you got some exciting news 26 00:01:24,040 --> 00:01:25,280 for everyone? I do. 27 00:01:25,280 --> 00:01:28,440 After three years of waiting because I wasn't going to bid on 28 00:01:28,440 --> 00:01:31,760 this, I finally acquired the domain 29 00:01:31,760 --> 00:01:38,680 www.marathonrunningpodcast.com, which was owned by someone else, 30 00:01:38,680 --> 00:01:40,480 even though they never put anything up. 31 00:01:40,560 --> 00:01:44,760 And so as you know when you want to purchase a domain, if it's 32 00:01:44,760 --> 00:01:47,440 sold, you can bid. And I think it was for sale for 33 00:01:47,760 --> 00:01:51,870 six or $12,000. So I just kept on watching the 34 00:01:51,910 --> 00:01:55,070 expiration date for it and then when it became available I 35 00:01:55,070 --> 00:01:59,150 finally purchased it for a $12.00 fee. 36 00:01:59,830 --> 00:02:01,910 That's awesome. I think it's good that actually 37 00:02:01,910 --> 00:02:04,870 matches our podcast. It does, and now we have to 38 00:02:04,870 --> 00:02:07,510 rerecord our intro. We still have running Podcast 39 00:02:07,510 --> 00:02:09,990 dot Us, but we probably should record a new intro. 40 00:02:09,990 --> 00:02:11,910 Anyway, we've had this intro for a while. 41 00:02:11,910 --> 00:02:13,510 Freshen things up. So what are we talking about 42 00:02:13,510 --> 00:02:15,430 today? So today we're going to talk 43 00:02:15,430 --> 00:02:18,070 about the topic of running and weight loss. 44 00:02:18,540 --> 00:02:22,020 And before we hop into that little disclaimer, we're not 45 00:02:22,020 --> 00:02:25,140 recording this podcast to tell everyone that they should be 46 00:02:25,140 --> 00:02:27,420 losing weight. That's everybody's personal 47 00:02:27,420 --> 00:02:30,820 choice. But if you, like many runners, 48 00:02:30,820 --> 00:02:33,340 started running because you wanted to maintain your weight 49 00:02:33,340 --> 00:02:35,900 and you're interested in learning about this topic, 50 00:02:35,940 --> 00:02:37,700 that's what we are here for. Yes. 51 00:02:37,700 --> 00:02:42,260 So regardless of your motives, you know exercise has been shown 52 00:02:42,260 --> 00:02:44,420 with studies. It seems to help a lot in your 53 00:02:44,420 --> 00:02:46,660 health, whether or not you're doing it for weight loss or 54 00:02:46,660 --> 00:02:48,380 fitness or anything else. So. 55 00:02:48,540 --> 00:02:50,660 We just encourage running. It is, however, healthy to 56 00:02:50,660 --> 00:02:53,180 maintain a healthy weight. But there, I mean, I guess there 57 00:02:53,180 --> 00:02:57,140 is, there is health benefits to being a healthy weight. 58 00:02:57,660 --> 00:03:00,860 Yeah, there are reasons some runners want to lose weight. 59 00:03:00,860 --> 00:03:03,060 There are some statistics out there that say if you are 60 00:03:03,060 --> 00:03:06,820 lighter, you run faster, so you can't really pretend that that 61 00:03:06,820 --> 00:03:09,100 doesn't exist. Being too thin is unhealthy too, 62 00:03:09,100 --> 00:03:10,980 so you want to be careful going the other way too far. 63 00:03:11,680 --> 00:03:15,600 But definitely if you weigh less and you're trying to do these 64 00:03:15,600 --> 00:03:19,480 really high speed or like really fast times in a marathon, which 65 00:03:19,480 --> 00:03:22,440 is quite a distance to do, the less weight that you have to 66 00:03:22,880 --> 00:03:26,280 move around is gonna be a little bit easier on your body. 67 00:03:27,120 --> 00:03:32,200 Yeah, so I found this calculator on runbundle.com that I found 68 00:03:32,200 --> 00:03:33,840 interesting because it tells you. 69 00:03:34,280 --> 00:03:36,040 And I don't know how accurate this is at all. 70 00:03:36,040 --> 00:03:39,400 A full disclaimer it it makes you put in your weight and 71 00:03:39,400 --> 00:03:42,640 whatever you weigh yourself in kilos, pounds, stones, whatever. 72 00:03:43,080 --> 00:03:47,880 And then you put in your finishing time for a past 73 00:03:47,880 --> 00:03:51,000 marathon. So then it tells you after you 74 00:03:51,000 --> 00:03:53,800 put in your goal weight how much faster you could be. 75 00:03:54,120 --> 00:03:56,720 So I just randomly put in some numbers. 76 00:03:56,920 --> 00:04:01,080 If you weigh 130 pounds and you run a 3 1/2 minute, I mean 77 00:04:01,080 --> 00:04:03,920 sorry, and you run a 3 1/2 hour marathon. 78 00:04:04,240 --> 00:04:09,840 Then if you weigh 120 pounds, you are gonna be running this 79 00:04:09,840 --> 00:04:13,760 just based on the weight loss, a whole 13 1/2 minutes faster, 80 00:04:14,200 --> 00:04:18,040 making your time for the marathon being a three hours and 81 00:04:18,040 --> 00:04:21,880 16 minutes and 32nd marathon. It's interesting. 82 00:04:21,880 --> 00:04:24,800 I wonder how accurate they're where they got their data or how 83 00:04:24,800 --> 00:04:27,080 they calculated that. Yeah, I mean, again, I don't 84 00:04:27,080 --> 00:04:29,400 really know where those numbers came from, but I'm sure there 85 00:04:29,400 --> 00:04:31,920 are some signs behind it. So if you guys want to look into 86 00:04:31,920 --> 00:04:38,160 thatyourselfitsrunbundle.com and there is another set of impact 87 00:04:38,160 --> 00:04:41,960 that you know is a reason for maintaining a healthy weight. 88 00:04:42,200 --> 00:04:44,720 Did you know that with each pound of body weight, your knee 89 00:04:44,720 --> 00:04:47,360 absorbs 1 1/2 pounds of stress when you walk? 90 00:04:47,360 --> 00:04:50,640 So that jumps to nearly £4.00 when you run. 91 00:04:51,450 --> 00:04:55,210 So the impact on your knee of weight, as you know, as a 92 00:04:55,210 --> 00:04:59,330 radiologist is tremendous. Yeah, I would just say for my 93 00:04:59,330 --> 00:05:03,650 observations by reading lots of imaging, it seems that people 94 00:05:03,650 --> 00:05:06,890 that are in the higher end of the BMI tend to have more 95 00:05:07,450 --> 00:05:09,490 degenerative change or so in their joints. 96 00:05:09,890 --> 00:05:13,810 I think there are studies that maybe show that there's multi 97 00:05:13,810 --> 00:05:17,170 factors as to why that happens, but it definitely seems to be 98 00:05:17,170 --> 00:05:20,010 true with the images that I look at. 99 00:05:20,700 --> 00:05:23,100 Interesting stuff. I think that people need to 100 00:05:23,100 --> 00:05:27,100 figure out where they want to be in their weight and then that 101 00:05:27,100 --> 00:05:28,740 could be their goal and wherever it might be. 102 00:05:29,100 --> 00:05:32,660 I know that when they studied the runners that were in the 103 00:05:32,660 --> 00:05:38,140 marathon all the way to the about the 3000 meter distances 104 00:05:38,380 --> 00:05:41,700 their Bmi's, the optimal BMI or the BMI most commonly 105 00:05:41,700 --> 00:05:43,900 encountered was right around 20. But then if you were. 106 00:05:44,620 --> 00:05:48,660 In the sprinter range, if you're over in like the 100 meter or 107 00:05:48,660 --> 00:05:53,540 200 meter, then the optimum BMI became like 2324. 108 00:05:53,780 --> 00:05:58,460 So depending on what you run and where you want to be and what 109 00:05:58,460 --> 00:06:01,220 weight you want to be and how important running is in your 110 00:06:01,220 --> 00:06:03,620 life, those are some things you could think about. 111 00:06:03,780 --> 00:06:04,940 I agree. I think that's good. 112 00:06:05,880 --> 00:06:09,240 And if someone's interested in losing weight by running, then 113 00:06:09,240 --> 00:06:10,680 hopefully we have some tips for him. 114 00:06:10,880 --> 00:06:13,960 Yes, and for that we consulted with Tommy Dipindal. 115 00:06:14,320 --> 00:06:18,320 He is from the Netherlands, but currently living in Laos where 116 00:06:18,320 --> 00:06:23,000 he does all sorts of coaching. So we're gonna, we're gonna link 117 00:06:23,000 --> 00:06:27,760 his social media in our podcast notes as always and then if you 118 00:06:27,760 --> 00:06:30,320 have further questions in regards to that or if you would 119 00:06:30,320 --> 00:06:34,120 like to work with him then obviously contact him directly. 120 00:06:34,660 --> 00:06:35,980 So what kind of questions do you ask him? 121 00:06:36,300 --> 00:06:39,620 So we just talked about some tips that he had for maintaining 122 00:06:39,660 --> 00:06:43,020 a healthy lifestyle and with that, a healthy weight. 123 00:06:43,300 --> 00:06:47,220 And tips on if you choose to use running as a vehicle for weight 124 00:06:47,220 --> 00:06:50,100 loss, how you can get there, all that stuff. 125 00:06:50,100 --> 00:06:53,380 That sounds good. So without further ado. 126 00:06:53,740 --> 00:06:56,260 We're now gonna play our conversation with Tommy 127 00:06:56,260 --> 00:07:01,160 Divindal. Alright, so I'm on here with 128 00:07:01,160 --> 00:07:03,680 Tommy Dip. And Tommy, thank you so much for 129 00:07:03,680 --> 00:07:07,200 joining my podcast today. OK, it's a pleasure to be here. 130 00:07:08,080 --> 00:07:09,960 Perfect. So we brought you on because we 131 00:07:09,960 --> 00:07:11,720 have a question about running and weight loss. 132 00:07:11,720 --> 00:07:14,920 But before we talk about that, perhaps you can tell us who you 133 00:07:14,920 --> 00:07:17,240 are, what you do and where you're currently living. 134 00:07:18,800 --> 00:07:21,920 OK, I'm well. Tell me, say my name already. 135 00:07:21,920 --> 00:07:26,520 I'm original from the Netherlands and I did my whole 136 00:07:26,520 --> 00:07:29,480 life sport I started as. A young one. 137 00:07:29,480 --> 00:07:31,880 Everybody in the lens play football or soccer. 138 00:07:31,880 --> 00:07:35,760 How you know in the States say then I start with martial arts. 139 00:07:35,760 --> 00:07:39,160 You do karate, pink taxi, like you name it. 140 00:07:39,560 --> 00:07:44,640 I play water polo. I run a Monoton 1/2 marathon 141 00:07:44,640 --> 00:07:47,360 first. My first ever half marathon was 142 00:07:47,360 --> 00:07:50,160 one hour 22 minutes. So if people say as a 143 00:07:50,160 --> 00:07:53,720 weightlifter, I don't know what I talk about with running talk 144 00:07:53,720 --> 00:07:56,080 again. I know I had a couple clients 145 00:07:56,680 --> 00:08:00,200 as. That where runners triad leads 146 00:08:00,520 --> 00:08:03,880 and one triad lead was in pretty high level amateur and I helped 147 00:08:03,880 --> 00:08:08,000 her to tackle down 30 minutes from her overall time. 148 00:08:08,000 --> 00:08:14,240 So yes I know what I talk about but OK 45 years later in the gym 149 00:08:15,080 --> 00:08:19,040 I'm still working out five, six times per week and I try to keep 150 00:08:19,040 --> 00:08:22,320 my fat percentage on a low level. 151 00:08:22,480 --> 00:08:26,320 In the past I did had a couple companies, IT consultant company 152 00:08:26,320 --> 00:08:29,420 and stuff like that. Now I'm a lifestyle fitness 153 00:08:29,420 --> 00:08:31,140 coach. I say that I'm a certified life 154 00:08:31,140 --> 00:08:33,460 coach. I'm an certified personal 155 00:08:33,460 --> 00:08:36,740 trainer that I did start in the past as a hobby after my 156 00:08:37,179 --> 00:08:41,700 bodybuilding competition years, and I live now in Laos. 157 00:08:41,700 --> 00:08:46,940 I have a lot of NGO top managers, CEO's from the 158 00:08:46,940 --> 00:08:51,580 companies and organizations here, and I help people to 159 00:08:51,620 --> 00:08:54,330 implement. Healthier lifestyle habits. 160 00:08:54,330 --> 00:08:57,330 I'm also a metabolic health coach, so I think I know a few 161 00:08:57,330 --> 00:09:02,650 things. How to make food serve you and 162 00:09:02,650 --> 00:09:06,890 then with food. I have in 20 or 8020 principle 163 00:09:07,610 --> 00:09:13,210 80% food should be good for your body it should be benefit you 164 00:09:13,850 --> 00:09:17,530 and 20% for the mind. I mean we want to have pleasure 165 00:09:17,530 --> 00:09:20,820 in the in life too. Perfect. 166 00:09:21,140 --> 00:09:24,300 I love this 8020 rule because we have that too and endurance 167 00:09:24,300 --> 00:09:28,140 running when it goes to our training that we do 80% of our 168 00:09:28,140 --> 00:09:32,180 runs at a you know pace level that is not too fast and then 169 00:09:32,180 --> 00:09:35,620 20% will really go at it. So we all know that these 8020 170 00:09:35,620 --> 00:09:37,340 rules can really work well in life. 171 00:09:38,030 --> 00:09:42,110 So let's hop into the weight loss and running journey. 172 00:09:42,430 --> 00:09:46,070 A lot of runners start running because they have the goal of 173 00:09:46,070 --> 00:09:48,990 losing weight before they fall in love in this, before they 174 00:09:48,990 --> 00:09:51,670 fall in love with the sport and with running, particularly 175 00:09:51,670 --> 00:09:53,190 running marathons and all that stuff. 176 00:09:53,510 --> 00:09:56,950 So it sets out the running journey for a lot of us. 177 00:09:56,950 --> 00:10:00,230 I'm including myself because I wanted to run just to kind of 178 00:10:00,470 --> 00:10:02,630 have something for weight maintenance. 179 00:10:02,910 --> 00:10:07,270 Then what happens is we see that a lot of runners when they train 180 00:10:07,270 --> 00:10:11,750 for marathons. Either gain weight or the weight 181 00:10:11,750 --> 00:10:17,150 loss plateaus and then they kind of trend to go back to gaining a 182 00:10:17,150 --> 00:10:20,030 little bit of weight back. Maybe you can explain that for 183 00:10:20,030 --> 00:10:23,670 us a little bit. Yeah, so you talk about 184 00:10:23,670 --> 00:10:29,670 metabolic rate and that's changed so your body adjusts and 185 00:10:29,670 --> 00:10:32,750 learn. Same as now popular artificial 186 00:10:32,750 --> 00:10:35,430 intelligent, Artificial intelligent learn from what you 187 00:10:35,430 --> 00:10:37,890 feed it. Your body also learn from what 188 00:10:37,890 --> 00:10:40,330 you feed. So let's say you was a little 189 00:10:40,330 --> 00:10:45,930 bit overweight and was eating 2500 calories per day and well, 190 00:10:45,930 --> 00:10:50,330 you want to lose this extra fat percentage so you was I I don't 191 00:10:50,330 --> 00:10:53,050 like to talk about too much weight. 192 00:10:53,050 --> 00:10:56,850 I always like to talk about that your fat percentage is too high. 193 00:10:57,970 --> 00:11:01,970 Consider from a health view for the woman that should be around 194 00:11:02,050 --> 00:11:06,050 1820% if you are on a healthy level, of course if you are in. 195 00:11:06,430 --> 00:11:09,470 Phonetic runner then you will most likely sit a couple percent 196 00:11:09,470 --> 00:11:13,550 below that. For a man is 15 and well if 197 00:11:13,550 --> 00:11:17,150 you're and more than every sporter. 198 00:11:17,150 --> 00:11:21,270 So for me it is mostly around 12% and I think with 60 plus 199 00:11:21,270 --> 00:11:28,590 that is an nice way to keep it. So sometimes my clients say if I 200 00:11:28,590 --> 00:11:31,510 eat the same as you then I don't fit to the door anymore. 201 00:11:31,510 --> 00:11:34,070 I will gain weight. Yes, if you start from. 202 00:11:34,840 --> 00:11:37,800 Never eat like that. And then the other day you 203 00:11:37,800 --> 00:11:39,840 change and start to eat the same as me. 204 00:11:40,400 --> 00:11:43,760 Your body's not used to it and then it cannot handle it and it 205 00:11:43,760 --> 00:11:47,160 will store everything that it cannot digest because it didn't 206 00:11:47,480 --> 00:11:50,760 learn to digest that much food and you will get fat. 207 00:11:51,640 --> 00:11:54,240 Same as people say for all. But I eat only healthy food. 208 00:11:54,240 --> 00:11:58,200 It doesn't matter if you eat more than your body need, you 209 00:11:58,200 --> 00:12:02,480 will gain fat. So it is a learning process. 210 00:12:02,480 --> 00:12:04,960 So if you. Start running. 211 00:12:05,200 --> 00:12:09,840 You need slowly to adjust the food to the knees of your body. 212 00:12:10,640 --> 00:12:13,880 If you need to lose some. OK then you find out with little 213 00:12:13,880 --> 00:12:17,920 steps like 500 calorie and then you check it for a couple weeks 214 00:12:17,920 --> 00:12:23,520 how your body respond to that 500 less intake and then you see 215 00:12:23,520 --> 00:12:28,000 how your body goes and then then you know from OK, this is my. 216 00:12:28,820 --> 00:12:31,380 Metabolic need. This is the amount of calories 217 00:12:31,380 --> 00:12:36,780 that I need to eat to be healthy and perform in my sport on an on 218 00:12:36,780 --> 00:12:38,220 a level that I feel good with it. 219 00:12:39,780 --> 00:12:44,700 So mostly when marathon runners start to lose weight or come off 220 00:12:45,140 --> 00:12:48,140 lose too much or don't lose anymore that they even gain. 221 00:12:48,700 --> 00:12:52,780 Yeah, when they get too close to the contest, they start to have 222 00:12:52,780 --> 00:12:56,020 longer runs and then a longer run in the weekend and then of 223 00:12:56,020 --> 00:12:59,890 course you're increase the. Distance how close you come to 224 00:12:59,890 --> 00:13:04,330 your run day that you run the exactly the distance that you 225 00:13:04,330 --> 00:13:06,930 want to run at certain half marathon on the full marathon 226 00:13:07,130 --> 00:13:11,330 and then of course you start to eat more because you ask more 227 00:13:11,570 --> 00:13:17,170 energy exposure from from your body and well that one to level 228 00:13:17,170 --> 00:13:24,330 that that that is or safety system and fat is then always I 229 00:13:24,330 --> 00:13:29,020 say the old field from. From our body how we have Earl 230 00:13:29,020 --> 00:13:32,260 in the earth that you can get and then make energy for your 231 00:13:32,260 --> 00:13:36,180 cars and motorbike Fed is there when we have not enough food and 232 00:13:36,180 --> 00:13:40,660 then the body will consume the Fed to provide energy and you 233 00:13:40,660 --> 00:13:44,060 should have that imbalance all. Right, so you are basically 234 00:13:44,060 --> 00:13:51,820 saying that your body, once you have leaned out and you continue 235 00:13:52,140 --> 00:13:55,100 eating the same thing, it'll smarten up. 236 00:13:56,100 --> 00:14:00,260 Yes sometimes you you can hit a plateau and and then you need to 237 00:14:00,460 --> 00:14:06,060 readjust your intake because you're mental is so your calorie 238 00:14:06,060 --> 00:14:12,900 needs will will change. So people that are let's say in 239 00:14:12,900 --> 00:14:19,260 a normal health to healthy way an an average man would have 240 00:14:19,380 --> 00:14:23,900 3000 calorie but now this person was on a certain moment whatever 241 00:14:23,900 --> 00:14:26,930 reason. Overweight. 242 00:14:27,210 --> 00:14:33,890 So his fat level was 35 or maybe 40% and he want to go down and 243 00:14:33,890 --> 00:14:39,410 then he go to an extreme diet. So instead of 3000 he go to 1200 244 00:14:39,410 --> 00:14:43,570 calories. And of course not always feel 245 00:14:43,570 --> 00:14:46,850 good and maybe not always consistent, but in a certain 246 00:14:46,850 --> 00:14:51,210 moment the body will adjust to it and think that that is what 247 00:14:51,210 --> 00:14:57,390 he needs and and. So then it doesn't go that fast 248 00:14:57,390 --> 00:15:00,150 anymore. Of course in the long term you 249 00:15:00,150 --> 00:15:04,550 will always lose weight if you're really in deficit, but 250 00:15:04,670 --> 00:15:09,670 The thing is most people underestimate what they eat, the 251 00:15:09,670 --> 00:15:14,550 amount of calories. So mostly with my clients if 252 00:15:14,550 --> 00:15:20,070 they are not really serious in doing any contestant or for for 253 00:15:20,070 --> 00:15:23,030 an sport event, but just want to be more healthy. 254 00:15:23,810 --> 00:15:28,010 Well I'm not a big fan to constant make them a slave from 255 00:15:28,010 --> 00:15:30,050 numbers. I I don't want to extend content 256 00:15:30,050 --> 00:15:34,210 on the scale and then also with counting your calories and stuff 257 00:15:34,210 --> 00:15:37,810 like that I have that a very simple method for that you can 258 00:15:37,810 --> 00:15:42,010 use your hands and then you come pretty much do it and then so 259 00:15:42,010 --> 00:15:44,250 you just look to the amount what is on your plate. 260 00:15:44,250 --> 00:15:49,530 So I I call it built your plate but my fitness ball is for 261 00:15:49,530 --> 00:15:52,960 example is a good help. That you can lock your food and 262 00:15:52,960 --> 00:15:56,040 then you get actually an idea what you really are eating. 263 00:15:56,040 --> 00:16:00,680 Maybe not 100% right but it will way closer than just guessing 264 00:16:00,680 --> 00:16:05,560 from oh I had 100 gram meat on my plate and so Google say this 265 00:16:05,600 --> 00:16:10,560 is the amount of calorie doesn't work really 100% like that. 266 00:16:10,960 --> 00:16:15,880 Another thing is from sleep. People underestimate the amount 267 00:16:15,880 --> 00:16:19,800 or the quality of sleep on your digesting system. 268 00:16:20,480 --> 00:16:25,760 So I had to in the past inclined and did many things and 269 00:16:25,760 --> 00:16:30,200 adjustments and he not really was losing the amount of weight 270 00:16:30,200 --> 00:16:32,720 that he should with this kind of actions. 271 00:16:33,080 --> 00:16:35,720 Well then I would find out that he was in a very stressful 272 00:16:35,720 --> 00:16:40,240 situation and was sleeping four to five hours per night doesn't 273 00:16:40,240 --> 00:16:45,120 help if you want to lose weight, so there are always more. 274 00:16:45,810 --> 00:16:50,450 Factors More issues that play a role in in losing weight in a 275 00:16:50,730 --> 00:16:53,250 healthy way. OK, perfect. 276 00:16:53,730 --> 00:16:55,410 All right. So I guess in that case, let's 277 00:16:55,410 --> 00:16:59,690 get started. Let's hear your tips for losing 278 00:16:59,690 --> 00:17:01,730 weight when you are on a running journey. 279 00:17:01,730 --> 00:17:06,849 If I, if you want to lose weight and use running something that 280 00:17:06,849 --> 00:17:09,210 burns a lot of calories as a vehicle to that. 281 00:17:09,810 --> 00:17:14,230 Well, sleep so recovering time. Make sure that the body 282 00:17:14,230 --> 00:17:18,030 recovered and is not constant in stress mode if you want to lose 283 00:17:18,030 --> 00:17:20,589 weight, people can say whatever they want. 284 00:17:20,990 --> 00:17:27,430 The body needs 7 to 8 hours. Few exceptions, but in in 285 00:17:27,430 --> 00:17:29,750 average a body needs 7 to 8 hours. 286 00:17:30,150 --> 00:17:34,150 So if you're a phonetic runner, then for sure you need your 287 00:17:34,150 --> 00:17:37,710 recovering time. If your body is recovered well, 288 00:17:37,990 --> 00:17:40,870 it works well, so then it also digests your food well. 289 00:17:41,350 --> 00:17:45,870 If you still need recovering the body, don't digest it well and 290 00:17:45,870 --> 00:17:48,430 then you will gain weight on the same amount of food that you 291 00:17:48,430 --> 00:17:52,390 normally would maintain your weight or even lose some if you 292 00:17:52,750 --> 00:17:56,590 was running a little bit more. So resting time is important. 293 00:17:57,910 --> 00:17:58,910 Perfect. Thank you. 294 00:17:59,750 --> 00:18:05,790 Another one is runners should implement at least two strength 295 00:18:05,790 --> 00:18:10,590 training workouts and if people say Oh no, then I get too heavy. 296 00:18:10,980 --> 00:18:15,340 Well I remember one of my clients, a female and pretty 297 00:18:15,820 --> 00:18:21,580 high level amateur triad line at lead and her partner was in the 298 00:18:21,580 --> 00:18:25,340 high level amateur cyclist and when she then came back from 299 00:18:25,340 --> 00:18:29,460 Laos back to Australia then he could see that she had an more 300 00:18:29,460 --> 00:18:32,500 stronger run. Or when she was on the cycle on 301 00:18:32,500 --> 00:18:36,740 the bicycle, that she had more control over the bicycle and the 302 00:18:36,780 --> 00:18:40,380 contest day she toppled down 30 minutes. 303 00:18:40,730 --> 00:18:44,250 On her personal best. So yeah, a little bit more 304 00:18:44,250 --> 00:18:47,530 strength will help with your with your run, but a little bit 305 00:18:47,530 --> 00:18:51,890 more density make that you even in resting your body need more 306 00:18:51,890 --> 00:18:56,250 energy because when your muscles are a little bit bigger, they 307 00:18:56,250 --> 00:18:59,290 need more energy. Fat don't need energy, Fat is 308 00:18:59,290 --> 00:19:03,450 there to deliver energy and I think also you're recovering 309 00:19:03,450 --> 00:19:06,290 after the monoton. So then. 310 00:19:06,790 --> 00:19:11,830 We implement 2 times of about two times or more of strength 311 00:19:11,830 --> 00:19:18,790 training as we run. Yeah, so I give usually and well 312 00:19:19,110 --> 00:19:23,150 I would say 2 1/2 workout. So you have two real strength 313 00:19:23,150 --> 00:19:27,390 training workout and then in the weekend you can have as long as 314 00:19:27,390 --> 00:19:32,310 you're not close to the running date then you can still do a 315 00:19:32,310 --> 00:19:35,710 little bit something depending on your energy level because you 316 00:19:35,710 --> 00:19:39,400 must. People must listen to the 317 00:19:39,400 --> 00:19:43,680 language that the body speak so that it's the same when they 318 00:19:43,720 --> 00:19:49,360 think that they are hungry. Most likely in many cases is 319 00:19:49,360 --> 00:19:54,200 that they were thirsty. And if people then say from why 320 00:19:54,200 --> 00:19:58,160 you say like that, well go in the old days when we didn't 321 00:19:58,160 --> 00:20:01,480 could go anywhere for the bottled water, how did we get 322 00:20:01,480 --> 00:20:05,960 water from certain fruit and certain fruits? 323 00:20:06,860 --> 00:20:14,860 Cucumber, tomato or liquid dense vegetables, watermelon, orange 324 00:20:14,860 --> 00:20:19,180 and so stuff like that. So but then still you eat to get 325 00:20:19,180 --> 00:20:22,380 liquid in your body. So that's why now these days 326 00:20:22,540 --> 00:20:25,460 many times we eat something while the body actually was 327 00:20:25,460 --> 00:20:28,920 asking to get some liquid. That's that's really good, 328 00:20:28,920 --> 00:20:31,160 because a lot of the times when I'm running, after I'm done 329 00:20:31,160 --> 00:20:34,520 running, I'm craving like a juicy mango or an orange and 330 00:20:34,520 --> 00:20:40,160 maybe my body is just thirsty. Yes, from with with running or 331 00:20:40,160 --> 00:20:43,920 when I did the spinning class I would load myself up. 332 00:20:43,920 --> 00:20:48,000 So before the class I would make force myself to drink more 333 00:20:48,000 --> 00:20:53,480 because I know that I will lose more water by by sweating. 334 00:20:54,400 --> 00:20:57,360 And then I had a big bottle while I was doing the the 335 00:20:57,360 --> 00:21:00,160 spinning class. And then of course afterwards 336 00:21:01,720 --> 00:21:02,960 here it is a little bit more hot. 337 00:21:02,960 --> 00:21:07,040 So if you do a spinning class in 35 degree environment you will 338 00:21:07,360 --> 00:21:10,520 start sweating. So then you must make sure that 339 00:21:10,520 --> 00:21:14,440 you that you load it up again before you go sleep. 340 00:21:15,680 --> 00:21:19,160 Another thing is people are so afraid to drink a glass of water 341 00:21:19,160 --> 00:21:22,760 before they go sleep because they say oh then I wake up to go 342 00:21:22,760 --> 00:21:26,610 to the toilet. That is only when you learn a 343 00:21:26,610 --> 00:21:30,650 new habit. So I drink room temperature 344 00:21:30,650 --> 00:21:36,490 water just an half hour before I go to bed and still I I I have 345 00:21:36,490 --> 00:21:40,370 my that I go to the toilet before I really step in bed and 346 00:21:40,370 --> 00:21:45,370 in in general I don't wake up. If you wake up then it is most 347 00:21:45,370 --> 00:21:48,970 likely that you have too much screen time just before you go 348 00:21:48,970 --> 00:21:51,570 to bed, so your brain is still active. 349 00:21:52,660 --> 00:21:56,300 And then your deep sleep and your REM sleep are not enough. 350 00:21:56,620 --> 00:22:00,580 So there's not always about being 8 or 9 hours in bed. 351 00:22:00,580 --> 00:22:03,380 It is about the quality of sleep that you get when you are in 352 00:22:03,380 --> 00:22:09,340 bed, and you can change that with an evening ritual when you 353 00:22:09,340 --> 00:22:11,700 go to bed. So again, it is reprogramming 354 00:22:11,700 --> 00:22:16,260 your mind with certain actions that you do on a daily basis and 355 00:22:16,260 --> 00:22:19,290 then the body. So for me I always say I had 356 00:22:19,490 --> 00:22:22,850 some very simplistic game that I was playing. 357 00:22:22,850 --> 00:22:27,210 One hour before I would go to bed in 5 minutes I start to yawn 358 00:22:27,210 --> 00:22:31,290 because my body know when I start to play this game that is 359 00:22:31,330 --> 00:22:36,370 this mark that I set myself to my evening ritual and go to bed 360 00:22:36,810 --> 00:22:40,330 and same in the morning you're wake up and if you have certain 361 00:22:40,330 --> 00:22:44,010 rituals then you start more energized and you will not be 362 00:22:44,570 --> 00:22:48,250 tired and stuff like that. Of course you are tired when you 363 00:22:48,250 --> 00:22:51,090 didn't sleep enough, so OK. Perfect. 364 00:22:52,370 --> 00:22:55,370 Another one is same as in bodybuilding. 365 00:22:55,850 --> 00:22:59,130 Don't try to squeeze in everything in six hours. 366 00:22:59,170 --> 00:23:05,090 So intimate fasting is good for certain moments but cycle that 367 00:23:05,090 --> 00:23:08,930 don't live always in an intimate fasting way if that is your 368 00:23:08,930 --> 00:23:11,410 thing. Sometimes eat more or less what 369 00:23:11,410 --> 00:23:14,410 is normal that you have three or four meals per day. 370 00:23:14,790 --> 00:23:17,910 Because your body can only digest a certain amount of food 371 00:23:17,910 --> 00:23:22,670 per three hour cycle. Another one is eat more protein. 372 00:23:23,110 --> 00:23:25,670 Most people eat way too much carbs. 373 00:23:25,670 --> 00:23:28,590 But protein is also a very good energy source. 374 00:23:29,310 --> 00:23:34,710 Of course runners or or and and cyclists that go for long 375 00:23:34,710 --> 00:23:37,190 distance, they need carbohydrates for the energy. 376 00:23:37,190 --> 00:23:39,360 But. Don't forget your proteins. 377 00:23:39,600 --> 00:23:43,480 So in in general of course as an old bodybuilder when I say that 378 00:23:43,480 --> 00:23:46,200 people should eat more protein and then they say from oh I 379 00:23:46,200 --> 00:23:51,240 don't want to be big muscular, well protein is not for building 380 00:23:51,240 --> 00:23:55,880 muscles alone. Protein is your your lifeline 381 00:23:55,880 --> 00:23:59,600 that I just see. Adjust your hair, well your hair 382 00:23:59,600 --> 00:24:03,350 will get more. More beautiful. 383 00:24:03,350 --> 00:24:06,070 Your skin get more beautiful, your nails get more beautiful. 384 00:24:06,070 --> 00:24:08,710 So you don't have to put artificial nails because they 385 00:24:08,710 --> 00:24:12,550 always break and it have many key benefits. 386 00:24:12,550 --> 00:24:14,750 This the building block for your body. 387 00:24:15,590 --> 00:24:20,830 Another thing is that when I train runners, I let them two to 388 00:24:20,830 --> 00:24:24,590 three times implement some strength training because you 389 00:24:24,590 --> 00:24:26,550 want to get symmetry in your body. 390 00:24:26,990 --> 00:24:30,550 If you only run then your legs are well developed. 391 00:24:31,170 --> 00:24:35,210 But your upper body and up when you have a little bit more 392 00:24:35,210 --> 00:24:38,010 muscle density than even when you sit. 393 00:24:38,570 --> 00:24:43,210 Like we said now we burn more calories than someone that never 394 00:24:43,210 --> 00:24:45,450 do some strength training. It doesn't have to be in the 395 00:24:45,450 --> 00:24:47,210 gym, it can just be body weight. But. 396 00:24:47,710 --> 00:24:49,990 Some strength training so that the muscles get a little bit 397 00:24:49,990 --> 00:24:53,310 stronger and then you will also burn more calorie in resting. 398 00:24:53,470 --> 00:24:56,030 When you're talking about protein, perhaps you can explain 399 00:24:56,350 --> 00:24:59,190 the types of protein and then also keep in mind that there is 400 00:24:59,190 --> 00:25:03,550 a lot of us vegetarians and how we best could do that. 401 00:25:04,590 --> 00:25:07,270 Well, like I said, I'm from the Netherlands. 402 00:25:07,270 --> 00:25:12,230 We are the big in producing hemp related products that they that 403 00:25:12,230 --> 00:25:15,070 they smoke, but hemp is also a good source of. 404 00:25:15,720 --> 00:25:18,400 Protein. It is a very complete protein. 405 00:25:18,400 --> 00:25:22,320 So instead of pea protein, check or you find hemp protein. 406 00:25:22,320 --> 00:25:26,320 Then you come to a very very good source of plant based 407 00:25:26,320 --> 00:25:29,000 protein. Yeah, no, absolutely. 408 00:25:29,000 --> 00:25:33,120 So then for the meat eaters amongst the listeners, where do 409 00:25:33,120 --> 00:25:35,120 you suggest what is the best source of protein? 410 00:25:37,360 --> 00:25:41,440 I would say chicken breast or tuna beef can, but then make 411 00:25:41,440 --> 00:25:44,880 sure that you have. And and better quality that you 412 00:25:44,880 --> 00:25:48,320 that you know how the cows were roaming around and feed. 413 00:25:48,320 --> 00:25:54,760 So some organic cows that are treated how you would treat your 414 00:25:54,760 --> 00:25:57,280 pet. Most people are not aware. 415 00:25:57,520 --> 00:26:04,840 So if you if you look from certain meat is so fulfilled 416 00:26:04,840 --> 00:26:09,520 with all kind of medication to get the disease out so that you. 417 00:26:10,950 --> 00:26:13,030 Don't get sick from the meat that you eat. 418 00:26:13,030 --> 00:26:16,950 So that's why they, the vegetarians or the people that 419 00:26:17,310 --> 00:26:20,110 are so animal active. They are, right. 420 00:26:20,110 --> 00:26:24,350 But if you get a good or honest piece of meat, then yeah, that 421 00:26:24,350 --> 00:26:26,310 is no problem. That is the best sort of 422 00:26:26,350 --> 00:26:30,030 protein. But I'm personally a fan of 423 00:26:31,030 --> 00:26:36,310 chicken breast and fish relay so that I don't have to click all 424 00:26:36,310 --> 00:26:39,670 the bones out of my mouth. I I keep it simple so that I 425 00:26:39,670 --> 00:26:40,950 can. Quick eat. 426 00:26:41,270 --> 00:26:47,910 But that and of course XX is the most undervalued protein source. 427 00:26:48,310 --> 00:26:52,110 And if people say cholesterol, cholesterol. 428 00:26:52,190 --> 00:26:56,830 No you don't get cholesterol up from eggs. 429 00:26:57,150 --> 00:27:01,150 Eggs are high in cholesterol but not the cholesterol that make it 430 00:27:01,190 --> 00:27:03,870 in the human body up. Actually cholesterol come from 431 00:27:03,870 --> 00:27:06,910 too much carbohydrates so more than your body need. 432 00:27:07,320 --> 00:27:09,800 OK, perfect. Another tip that you are giving 433 00:27:09,800 --> 00:27:14,600 us is to know exactly how many calories your body needs. 434 00:27:15,120 --> 00:27:19,400 Yeah, so make sure that you know and from there you can adjust so 435 00:27:19,840 --> 00:27:22,360 you can find it out in in about two weeks. 436 00:27:22,720 --> 00:27:26,320 Because if you know exactly that you eat 2000 calorie and you 437 00:27:26,320 --> 00:27:30,560 don't lose weight, then after two weeks you can say OK, I do 438 00:27:30,560 --> 00:27:33,280 203 hundred calorie less and then you will start losing 439 00:27:33,280 --> 00:27:34,800 weight if you are then in deficit. 440 00:27:35,550 --> 00:27:36,990 No matter what you will lose weight. 441 00:27:37,230 --> 00:27:40,670 I I like to approach it in a scientific way. 442 00:27:40,710 --> 00:27:44,830 So then I say as a science you need data, right? 443 00:27:45,750 --> 00:27:49,030 We we see it in the last three years that they were slapping 444 00:27:49,030 --> 00:27:53,790 data on our ears from how all the bacterias and viruses are 445 00:27:53,830 --> 00:27:57,550 developing. So data is always the most 446 00:27:57,550 --> 00:28:01,270 important and the only source that that confirm yes or no. 447 00:28:02,150 --> 00:28:05,750 In in the Netherlands then they would say order this wet finger 448 00:28:05,750 --> 00:28:08,750 work. So we mean from and then you 449 00:28:08,750 --> 00:28:11,030 hold it in the sky and then Oh yeah, yeah, the weather gonna be 450 00:28:11,030 --> 00:28:13,070 good. Well, no, the weather doesn't 451 00:28:13,070 --> 00:28:15,910 gonna be good just because you put a wet finger and then you 452 00:28:15,910 --> 00:28:18,070 feel where the wind come from. You need data. 453 00:28:18,870 --> 00:28:21,710 Same with eating. So you need to find out what is 454 00:28:21,710 --> 00:28:29,590 your caloric intake. It could be two thousand 2500, 455 00:28:29,590 --> 00:28:32,900 it can be 3000. For for a woman of course you 456 00:28:32,900 --> 00:28:35,660 usually a little bit less than for the men and it is just 457 00:28:35,660 --> 00:28:40,500 because of the total size in average and I mean and then 458 00:28:40,740 --> 00:28:43,660 healthy size. Not an woman that have 30K 459 00:28:43,660 --> 00:28:48,820 overweight, but if she is just normal, maybe within a little 460 00:28:48,860 --> 00:28:52,940 extra love handle from a couple fingers, but not when it is a 461 00:28:53,020 --> 00:28:55,700 couple hands that hanging around the waistline that is. 462 00:28:57,040 --> 00:28:59,640 I don't talk about aesthetics, that is just unhealthy. 463 00:28:59,640 --> 00:29:03,520 It will give a lot of problems because your organs will then 464 00:29:03,520 --> 00:29:06,360 moving around in the stomach. They don't anymore on the right 465 00:29:06,360 --> 00:29:10,000 spot in the idol place where it should be. 466 00:29:10,360 --> 00:29:14,600 So you just need to find out. And I'm not a big fan to 467 00:29:14,600 --> 00:29:18,200 constant track your food because it get them very problematic at 468 00:29:18,240 --> 00:29:21,360 the you get psychological problems and stuff like that, 469 00:29:21,640 --> 00:29:25,520 but for one or two months to know exactly where you are. 470 00:29:26,480 --> 00:29:28,920 And if you then was giving attention to it, then you can 471 00:29:28,920 --> 00:29:33,120 see how your plate look like when you have the right amount 472 00:29:33,120 --> 00:29:35,840 of food. That's why I called build your 473 00:29:35,840 --> 00:29:40,040 plate. And if your plate have no space 474 00:29:40,360 --> 00:29:45,600 between your carbohydrate source and your vegetable source and 475 00:29:45,600 --> 00:29:49,200 and your protein source, then most likely the plate is too 476 00:29:49,200 --> 00:29:50,760 full, OK? Perfect. 477 00:29:51,840 --> 00:29:54,880 Yeah, the next part is a very simple. 478 00:29:56,040 --> 00:29:59,400 If you don't wanna with a scale and stuff like that, if you're 479 00:29:59,400 --> 00:30:02,040 in a restaurant or something like that, use your hand. 480 00:30:02,920 --> 00:30:07,200 So I always say your full hand is the amount of vegetables that 481 00:30:07,200 --> 00:30:11,320 should be on the plate, only the palm of your hand. 482 00:30:11,320 --> 00:30:14,840 So let's say half your hand, that is the amount of protein if 483 00:30:14,840 --> 00:30:19,240 you are not a vegetarian. And then your tum is about the 484 00:30:19,240 --> 00:30:25,520 gravy, so real fat and then you have an and pretty. 485 00:30:25,990 --> 00:30:29,670 Simple indication how to build your plate OK. 486 00:30:30,350 --> 00:30:34,310 Perfect. Be aware that you have an 487 00:30:34,310 --> 00:30:40,830 balanced meal and stop eating factory produce that will also 488 00:30:41,190 --> 00:30:43,470 help you to digest your food better. 489 00:30:43,710 --> 00:30:49,430 Now we have so much artificial products on the scales in the 490 00:30:49,950 --> 00:30:52,580 supermarket. Or body don't recognize it so it 491 00:30:52,740 --> 00:30:56,380 have problem to digest it. So I don't say that you never 492 00:30:56,380 --> 00:31:01,580 have something out of a pack or a can, but try to then have the 493 00:31:01,580 --> 00:31:07,860 8020 rules 80% you eat what your body needs fresh produce and 20% 494 00:31:07,860 --> 00:31:11,420 you have effectively produce. You have some great 495 00:31:11,420 --> 00:31:15,460 psychological hacks that work also. 496 00:31:16,140 --> 00:31:19,380 It's always about mindset and if sometimes people say from. 497 00:31:20,150 --> 00:31:23,110 Oh no, I cannot do that or there's too much work. 498 00:31:23,110 --> 00:31:26,550 And then I say it is as simple as brushing your teeth. 499 00:31:27,710 --> 00:31:31,430 In general people will, at least in the morning when they wake up 500 00:31:31,590 --> 00:31:34,550 and in the evening when they go to bed, brush the teeth no 501 00:31:34,550 --> 00:31:36,830 matter what. They don't need any motivation. 502 00:31:37,230 --> 00:31:41,590 It is just inconsistent action. So when you set yourself more to 503 00:31:41,590 --> 00:31:44,510 consistent actions then it get daily habits. 504 00:31:45,030 --> 00:31:48,190 So people that want to lose weight and don't feel hungry. 505 00:31:49,010 --> 00:31:53,010 Eat from a smaller plate because the plate look full, OK? 506 00:31:53,690 --> 00:31:57,290 Perfect. Another thing to lose weight is 507 00:31:57,850 --> 00:32:01,290 don't put the tools with food in front of your mouth. 508 00:32:01,370 --> 00:32:04,530 And I say tools because living in Asia we eat with chopstick. 509 00:32:05,090 --> 00:32:07,410 People eat by hand and by spoon or fork. 510 00:32:07,730 --> 00:32:11,770 But if you you can do the test when you have your meal later 511 00:32:12,170 --> 00:32:15,330 when you have your mouth full from the bite before and your 512 00:32:15,330 --> 00:32:17,730 fork or spoon is again in front of your mouth. 513 00:32:18,350 --> 00:32:21,350 You will start swallowing it. You you stop chewing. 514 00:32:21,350 --> 00:32:24,510 You just want to get the food down because your your I see 515 00:32:24,510 --> 00:32:26,630 already the next batch in front of your mouth. 516 00:32:26,950 --> 00:32:30,550 So then you swallow it more fast than you shoot. 517 00:32:30,710 --> 00:32:34,590 Yeah, because you will get a lot of nutrition out of it with 518 00:32:34,590 --> 00:32:36,350 chewing. And I don't say you need to chew 519 00:32:36,350 --> 00:32:40,190 it 30 times or something like that, but you just need a normal 520 00:32:40,190 --> 00:32:43,750 time to chew your food. So that's why it is good if you 521 00:32:43,750 --> 00:32:46,990 have family breakfast, lunch or dinner, whatever it is possible. 522 00:32:47,400 --> 00:32:50,640 And you have conversations because then you eat slower and 523 00:32:50,800 --> 00:32:54,800 why you need to eat slower or brain is fast but not that fast. 524 00:32:55,040 --> 00:32:59,320 So usually with food competitions they are set on 10 525 00:32:59,320 --> 00:33:04,360 minutes right like 10 minutes as many hot dogs or eggs or 526 00:33:04,360 --> 00:33:08,920 whatever they stop down because after that you're you cannot 527 00:33:08,920 --> 00:33:12,440 anymore you you will your body will revoked it and and so 528 00:33:12,440 --> 00:33:17,200 that's why I say. Slow down your eating time and 529 00:33:17,200 --> 00:33:19,520 you will see that you then also don't eat too much. 530 00:33:20,200 --> 00:33:22,680 So that help also with losing weight. 531 00:33:23,320 --> 00:33:27,720 And start with many habits. Don't jump in and change your 532 00:33:27,720 --> 00:33:29,800 life. So you're here today something 533 00:33:29,800 --> 00:33:31,040 oh tomorrow. Are you going to do that? 534 00:33:31,040 --> 00:33:34,120 No, no. Start little implementations and 535 00:33:34,440 --> 00:33:39,520 when they are daily habits that are just you don't have to think 536 00:33:39,520 --> 00:33:41,280 about it anymore than it is a daily habit. 537 00:33:41,280 --> 00:33:42,880 Then you implement something new. 538 00:33:43,300 --> 00:33:46,260 And then there's no stress. We wanna avoid stress. 539 00:33:46,780 --> 00:33:49,420 You wanna have more happiness. When you have more happiness, 540 00:33:50,740 --> 00:33:53,420 your body will digest your food in a better way. 541 00:33:53,460 --> 00:33:56,700 A stress person will not digest the food in a good way. 542 00:33:57,380 --> 00:34:00,020 Perfect. Thank you for all of this. 543 00:34:00,380 --> 00:34:04,060 And I want to have you tell the listeners how they can follow 544 00:34:04,060 --> 00:34:06,460 you and also find you on Instagram just like I did. 545 00:34:07,180 --> 00:34:10,580 Yes, Instagram and they can connect to me there. 546 00:34:11,780 --> 00:34:15,060 I love to give advice. It is not always about sales. 547 00:34:15,060 --> 00:34:19,580 It is about service and people that think I feel alike with 548 00:34:19,580 --> 00:34:23,980 him, then they always can up on a call and then you find out or 549 00:34:24,260 --> 00:34:26,820 I would be the right coach because I will not be the right 550 00:34:26,820 --> 00:34:29,860 coach for everybody. And your handle is. 551 00:34:30,020 --> 00:34:32,900 Tell me on the score lifestyle. Thank you so much. 552 00:34:33,100 --> 00:34:34,940 You're welcome. Have a good day. 553 00:34:35,260 --> 00:34:41,810 Thanks you too. Thank you, Tommy, for coming on 554 00:34:41,810 --> 00:34:47,530 and speaking with us and giving us those 9 tips on how to lose a 555 00:34:47,530 --> 00:34:50,929 little bit of weight. I'm going to put a lot of that 556 00:34:50,929 --> 00:34:53,929 stuff in my show notes and that way you. 557 00:34:54,480 --> 00:34:58,880 Can be reminded of what it takes or the tips that Tommy had if 558 00:34:58,920 --> 00:35:02,200 weight loss is your goal and you wanna use running as a vehicle 559 00:35:02,200 --> 00:35:04,360 for that. And as always, we like feedback, 560 00:35:04,360 --> 00:35:08,480 so please tell us if you like this, if you have found success 561 00:35:08,480 --> 00:35:13,080 using some of his tips, if you want any other topics for us to 562 00:35:13,320 --> 00:35:16,300 delve into or talk about. We'd love to hear. 563 00:35:16,820 --> 00:35:19,180 Yes, we've recently received a few comments. 564 00:35:19,380 --> 00:35:22,820 I guess our hosting platform from the podcast has an option 565 00:35:22,820 --> 00:35:27,380 of commenting on our podcast episodes and we really 566 00:35:27,380 --> 00:35:31,300 appreciate those comments because it's good input and it 567 00:35:31,300 --> 00:35:34,580 helps us not only stay motivated, but also find future 568 00:35:34,580 --> 00:35:36,860 topics when we know what our listeners are interested in. 569 00:35:37,190 --> 00:35:40,550 Tuning next week for another amazing podcast of which I have 570 00:35:40,550 --> 00:35:44,910 no idea what it is because Lenny does a lot of the work all 571 00:35:44,910 --> 00:35:46,750 right. That's it for today's guys, 572 00:35:46,750 --> 00:35:48,670 TuneIn for next week. And with that. 573 00:35:48,910 --> 00:35:56,750 Have a good week of running. Thanks for tuning in. 574 00:35:56,950 --> 00:36:02,270 For more information head to www.runningpodcast.us and as 575 00:36:02,270 --> 00:36:03,990 always have a great week of running.