1 00:00:00,400 --> 00:00:03,840 You're listening to episode 306 of the Marathon Running Podcast. 2 00:00:03,920 --> 00:00:07,080 In this episode, we're going to talk about AI and nutrition. 3 00:00:08,560 --> 00:00:11,320 Welcome to the Marathon Running Podcast by Marathon Journal. 4 00:00:11,600 --> 00:00:14,000 Join us every week for the insights and inspiration you 5 00:00:14,000 --> 00:00:16,880 need to get from the starting line to the finish line and 6 00:00:16,880 --> 00:00:26,280 beyond. Hey runners, and welcome to 7 00:00:26,280 --> 00:00:29,360 episode 306. My name is Letty flying solo 8 00:00:29,360 --> 00:00:32,520 again today and this is going to be a very quick intro because it 9 00:00:32,520 --> 00:00:35,360 is spring break and we are headed to California in a 10 00:00:35,360 --> 00:00:38,560 minute. And so the short intro, Ryan is 11 00:00:38,560 --> 00:00:40,120 busy. Ryan is always busy. 12 00:00:40,440 --> 00:00:44,080 Anyhow, today we are talking about the topic of AI in 13 00:00:44,080 --> 00:00:47,040 nutrition and we are going to approach it kind of the same way 14 00:00:47,040 --> 00:00:50,800 that we approach coaching in AI. Everyone knows that there's tons 15 00:00:50,800 --> 00:00:53,640 of training plans out there, but now we also have the AI training 16 00:00:53,640 --> 00:00:57,960 plans that suppose it interpret everything that is going on with 17 00:00:57,960 --> 00:01:01,240 your Garmin and they are smart enough to take some of the data 18 00:01:01,240 --> 00:01:04,959 and interpret it to where they can cater to you and get you 19 00:01:04,959 --> 00:01:07,920 ready for a marathon. Now, I personally am a huge 20 00:01:07,920 --> 00:01:11,880 proponent of AIAI has made my life so much easier and I 21 00:01:11,880 --> 00:01:16,160 believe that we have discovered so much because of it. 22 00:01:16,560 --> 00:01:19,040 And at the same time, I also think that AI still has a long 23 00:01:19,040 --> 00:01:21,920 way to go. Now when it comes to coaching 24 00:01:21,920 --> 00:01:26,000 and AI, do I think that AI coaching is better than some 25 00:01:26,000 --> 00:01:27,600 coaches? Absolutely. 26 00:01:27,800 --> 00:01:31,400 There are some coaches out there that already use ChatGPT and 27 00:01:31,400 --> 00:01:34,240 everything else and get your training plan together that way, 28 00:01:34,240 --> 00:01:37,080 and you could probably even do a better job than they do. 29 00:01:37,640 --> 00:01:40,320 However, at the same time, I think there are lots of coaches 30 00:01:40,320 --> 00:01:44,080 out there who are so well in tune with their athletes, who 31 00:01:44,080 --> 00:01:46,440 communicate so well with their athletes, who are able to 32 00:01:46,440 --> 00:01:49,240 interpret not just the data that they see in the garment, but 33 00:01:49,240 --> 00:01:53,880 also the responses and feelings of these athletes that could 34 00:01:53,960 --> 00:01:56,680 absolutely never be replaced by AI. 35 00:01:56,880 --> 00:01:59,720 Do I think AI coaching is good for some people? 36 00:02:00,120 --> 00:02:02,440 I think so. I, for instance, am using an egg 37 00:02:02,720 --> 00:02:05,880 AI coaching program right now just to kind of try it out and 38 00:02:05,880 --> 00:02:09,720 see the goals that I have for myself right now in this era of 39 00:02:09,720 --> 00:02:12,920 my life are not really, you know, PR ING. 40 00:02:13,200 --> 00:02:16,760 And I think I can do very well with an AI coach if I just 41 00:02:16,760 --> 00:02:19,120 follow along, but also listen to my body. 42 00:02:19,120 --> 00:02:22,520 And I do have experience of having been coached by one of 43 00:02:22,520 --> 00:02:24,960 the best coaches. So I kind of know what's going 44 00:02:24,960 --> 00:02:27,600 on and what I need to pay attention to and what do I need 45 00:02:27,600 --> 00:02:30,200 to just dismiss when it is being suggested. 46 00:02:30,200 --> 00:02:32,720 So I think, you know, it's kind of a hybrid. 47 00:02:32,720 --> 00:02:36,240 And so I was very curious how that would play out when we 48 00:02:36,240 --> 00:02:40,320 translate that into nutrition. And to help me navigate through 49 00:02:40,320 --> 00:02:44,560 that topic, I invited registered dietitian Alex Larson back onto 50 00:02:44,560 --> 00:02:46,720 the podcast to talk to me about this topic. 51 00:02:47,040 --> 00:02:50,360 And I'm going to wrap up my little intro right here. 52 00:02:50,480 --> 00:02:54,160 Let's hear what Alex Larson has to say about all of this. 53 00:02:59,400 --> 00:03:01,600 All right, so I'm back on with Alex Larson. 54 00:03:01,600 --> 00:03:03,720 Alex, thank you so much for joining me today. 55 00:03:03,880 --> 00:03:04,760 Yeah. It's great to be. 56 00:03:04,760 --> 00:03:06,840 Back, Yay. And I'm excited that you decided 57 00:03:06,840 --> 00:03:08,840 to come back on because we are talking about the topic of 58 00:03:08,840 --> 00:03:10,680 nutrition and you are an expert in that. 59 00:03:10,680 --> 00:03:13,360 But for our listeners who have not heard your previous episode, 60 00:03:13,360 --> 00:03:16,800 maybe introduce yourself again. Yeah, I'm a registered 61 00:03:16,800 --> 00:03:20,080 dietitian. When I started my career, sports 62 00:03:20,080 --> 00:03:24,280 nutrition was not on my radar, but I was really into triathlons 63 00:03:24,280 --> 00:03:25,840 when I was like a baby, a dietitian. 64 00:03:26,240 --> 00:03:30,440 And during that time of being a triathlete, I obviously fueled 65 00:03:30,440 --> 00:03:34,600 myself during that time. And next thing I knew, by 2014 I 66 00:03:34,600 --> 00:03:36,760 was doing Ironman Wisconsin. And when I crossed the finish 67 00:03:36,760 --> 00:03:42,960 line of that race, I was very much like, oh, I really, I truly 68 00:03:42,960 --> 00:03:46,160 realized like how impactful nutrition can be to your 69 00:03:46,160 --> 00:03:48,760 performance. And seeing a lot of athletes 70 00:03:48,760 --> 00:03:53,960 struggle that day and other days, I knew that I kind of felt 71 00:03:53,960 --> 00:03:55,680 my calling, that I needed to help my people. 72 00:03:55,680 --> 00:03:57,960 I needed to like when athletes come to me and they're like, I 73 00:03:57,960 --> 00:04:00,000 want to swim the English Channel, or I want to do an Iron 74 00:04:00,000 --> 00:04:03,800 Man or I want to run a marathon. And like, those are my people. 75 00:04:03,800 --> 00:04:05,840 The farther you want to go, the better. 76 00:04:06,160 --> 00:04:10,440 I will help you feel for that. And so I started Alex Larson 77 00:04:10,440 --> 00:04:13,960 Nutrition in 2018 while I was growing my family. 78 00:04:13,960 --> 00:04:17,360 And now I get to do this full time working with endurance 79 00:04:17,360 --> 00:04:20,959 athletes, helping them fuel not only their training and their 80 00:04:20,959 --> 00:04:24,920 races, but also how to navigate doing that while also like 81 00:04:24,920 --> 00:04:28,400 living a really busy life, maybe have kids, maybe have a career 82 00:04:28,520 --> 00:04:30,800 and maybe travel a lot. And all of those different 83 00:04:30,800 --> 00:04:33,480 things really can make nutrition challenging. 84 00:04:33,480 --> 00:04:36,840 And so that's kind of where I can step in and help bridge that 85 00:04:36,840 --> 00:04:39,400 gap and help with the implementation and helping 86 00:04:39,400 --> 00:04:42,200 people eat really well in their day-to-day, but then also around 87 00:04:42,200 --> 00:04:44,280 their training. I love it. 88 00:04:44,440 --> 00:04:47,280 And nutrition is such a broad subject too, and kind of what 89 00:04:47,280 --> 00:04:50,800 you alluded to, there's so many different aspects that go into 90 00:04:50,800 --> 00:04:53,200 nutrition from when you eat what you eat. 91 00:04:53,200 --> 00:04:58,480 But also, it's hard to gauge it because besides body composition 92 00:04:58,480 --> 00:05:02,280 and gaining weight, losing weight, you can't really point 93 00:05:02,280 --> 00:05:05,080 to, hey, I have gotten fitter because of nutrition because 94 00:05:05,080 --> 00:05:06,960 it's something that we don't see, kind of like mental 95 00:05:06,960 --> 00:05:10,480 training. Yeah, like there's so many 96 00:05:10,480 --> 00:05:15,920 aspects of nutrition that I consider, you know, the 97 00:05:15,960 --> 00:05:20,600 logistics of eating really well. I think a lot of people just 98 00:05:21,960 --> 00:05:23,560 focus in on what they should be eating. 99 00:05:23,560 --> 00:05:25,920 They want to eat like the healthiest foods and have the 100 00:05:25,920 --> 00:05:30,400 perfectly curated Instagram worthy meals and snacks. 101 00:05:30,400 --> 00:05:33,240 And I'm like, that's just like 1 little piece of the puzzle. 102 00:05:33,240 --> 00:05:37,560 Like we also need to make sure that we are preserving our 103 00:05:37,560 --> 00:05:40,560 mental health around our relationship with food and our 104 00:05:40,560 --> 00:05:45,440 relationship with our body and making sure that you have 105 00:05:45,440 --> 00:05:48,720 clarity and confidence in what you're eating and those food 106 00:05:48,720 --> 00:05:50,560 decisions don't feel overwhelming for you. 107 00:05:50,560 --> 00:05:53,560 I hear all the time from athletes like I'm constantly 108 00:05:53,560 --> 00:05:55,640 second guessing, like what I should be eating, how much I 109 00:05:55,640 --> 00:05:57,040 should be eating, when I should be eating. 110 00:05:57,360 --> 00:06:00,680 And offering clarity can be just a weight off of the shoulders 111 00:06:00,680 --> 00:06:02,520 and one less thing that you have to stress about. 112 00:06:02,800 --> 00:06:05,160 And just like knowing how you're supposed to fuel, you can look 113 00:06:05,160 --> 00:06:08,400 at your schedule in the day, you can look at your training and 114 00:06:08,400 --> 00:06:12,760 you have a really good idea of how to fuel yourself and nourish 115 00:06:12,760 --> 00:06:14,880 yourself really well, not only to train well, but then also 116 00:06:14,880 --> 00:06:18,240 recover well from the workouts. Yes, yes, absolutely. 117 00:06:18,240 --> 00:06:21,520 So much to the subject. And now another thing came into 118 00:06:21,520 --> 00:06:24,040 the subject, which is AI and that's what today's topic is 119 00:06:24,040 --> 00:06:25,600 going to be. We're going to talk about AI and 120 00:06:25,600 --> 00:06:28,400 nutrition. And I want to just kind of draw 121 00:06:28,400 --> 00:06:31,000 a parallel to how we are going to talk about that. 122 00:06:31,520 --> 00:06:35,480 Kind of like if you are a running coach back in the days, 123 00:06:35,480 --> 00:06:38,560 there was no Internet. So you're basically just taking 124 00:06:38,560 --> 00:06:40,800 word of mouth from a running coach. 125 00:06:41,000 --> 00:06:44,720 Then the Internet came and with that came run coaching plans. 126 00:06:44,720 --> 00:06:48,520 Those were stagnant plans that were not adaptable to 1. 127 00:06:48,680 --> 00:06:53,680 And now with AI, we have run coaching plans that supposedly 128 00:06:53,680 --> 00:06:57,080 adapt to you however much they can. 129 00:06:57,080 --> 00:06:59,600 Obviously they don't know how we're feeling unless it's a 130 00:06:59,600 --> 00:07:03,640 super smart AI program where you literally have a communication 131 00:07:03,640 --> 00:07:05,800 and dialogue going of everything that you know goes on with you. 132 00:07:05,800 --> 00:07:08,240 But also there's a lot of stuff going on with you that you don't 133 00:07:08,240 --> 00:07:10,880 know about. You know, we don't have a little 134 00:07:10,880 --> 00:07:14,320 screen on us that says what our levels are, but maybe introduce 135 00:07:14,760 --> 00:07:18,800 AI to how it has affected nutrition and how you see that 136 00:07:18,800 --> 00:07:23,560 in your. Practice, yes, I think there's 137 00:07:23,560 --> 00:07:26,720 definitely some things that you can use and I was able to say 138 00:07:26,720 --> 00:07:29,640 like ChatGPT is the main one. I think see a lot of like people 139 00:07:29,640 --> 00:07:33,560 using just because that's one very common platform. 140 00:07:33,720 --> 00:07:35,560 It's free. Yeah, it's free. 141 00:07:35,560 --> 00:07:38,400 You know, you can, you can use it for a lot of different 142 00:07:38,400 --> 00:07:41,760 things. And so there's definitely do's 143 00:07:41,760 --> 00:07:44,720 and don'ts when it comes to using AI for nutrition because 144 00:07:46,360 --> 00:07:49,560 above all else, like we want to make sure that we prevent harm, 145 00:07:49,560 --> 00:07:52,280 right? And there is always a risk with 146 00:07:52,280 --> 00:07:55,640 using AI for nutrition because it really can impact your 147 00:07:55,640 --> 00:07:58,400 health. And I'll give an example of 148 00:07:58,960 --> 00:08:05,640 athlete of mine recently wanted to use creatine and so he 149 00:08:05,640 --> 00:08:12,000 started taking creatine. And what he forgot to mention in 150 00:08:12,000 --> 00:08:14,960 his like initial like client form to me was that he has a 151 00:08:14,960 --> 00:08:18,960 history of gout. And so he started taking 152 00:08:18,960 --> 00:08:22,280 creatine because he had said to me like, oh, I've got this 153 00:08:22,280 --> 00:08:23,200 creatine here. Should I take it? 154 00:08:23,200 --> 00:08:24,240 I'm like, yeah, I'm team creatine. 155 00:08:24,240 --> 00:08:25,720 I talked about that in our previous episode. 156 00:08:25,720 --> 00:08:28,480 Like it's great for recovery, great for muscle strength. 157 00:08:28,880 --> 00:08:32,640 And about like 5-6 days after he started taking it, he had a gout 158 00:08:32,640 --> 00:08:34,080 flare up. And he hadn't had a gout flare 159 00:08:34,080 --> 00:08:36,760 up in like 2 years. And he's like, Alex, is this 160 00:08:36,760 --> 00:08:39,400 like probably because we're starting to work on body comp 161 00:08:39,400 --> 00:08:40,919 and I'm at a little bit of a Calor deficit. 162 00:08:40,919 --> 00:08:44,480 I was like, I feel like that's not the case. 163 00:08:44,480 --> 00:08:46,360 And so I'm like, let me look at your journal and get back to 164 00:08:46,360 --> 00:08:47,320 you. And I started looking at his 165 00:08:47,320 --> 00:08:49,200 journal. I saw he had started adding 166 00:08:49,200 --> 00:08:52,080 creatine and all of a sudden, like the warning bells went off 167 00:08:52,360 --> 00:08:54,920 in my head. And so I looked up some research 168 00:08:54,920 --> 00:08:58,280 studies real quick and sure enough, there was a couple 169 00:08:58,280 --> 00:09:01,480 studies that said that creatine can be very purine producing. 170 00:09:01,480 --> 00:09:05,160 And I was like, you need to stop the creatine immediately. 171 00:09:05,520 --> 00:09:09,640 And so he's like, oh, weird. He's like, I asked Chuck GPT if 172 00:09:09,640 --> 00:09:13,640 it was OK to take creatine with gout and it said it was fine. 173 00:09:13,920 --> 00:09:20,240 And I was like, and he's like, so then now that I now that he's 174 00:09:20,280 --> 00:09:22,400 like, now that you said that, he goes, I looked it up and there's 175 00:09:22,400 --> 00:09:25,640 actually some research studies on pub Med that that said that. 176 00:09:25,640 --> 00:09:27,200 And I go, yeah, that's what I thought too. 177 00:09:27,200 --> 00:09:33,800 And so that was an instance where I was like, OK, I've said 178 00:09:33,800 --> 00:09:36,960 this before, like on on my Instagram account, I'm like, do 179 00:09:36,960 --> 00:09:39,240 not use ChatGPT for medical advice. 180 00:09:39,880 --> 00:09:44,160 It's very important that you consult with a primary care 181 00:09:44,160 --> 00:09:48,280 provider, your own dietitian, your healthcare team to make 182 00:09:48,280 --> 00:09:51,760 sure that you are getting the best advice for yourself and 183 00:09:51,760 --> 00:09:55,560 your health because obviously we don't want to put you in harm's 184 00:09:55,560 --> 00:09:57,720 way. So that was a really good 185 00:09:57,920 --> 00:10:03,120 learning for him to not use ChatGPT for health related 186 00:10:03,120 --> 00:10:08,320 questions and to do a little bit more digging beyond just AI. 187 00:10:09,080 --> 00:10:16,200 That being said, I've certainly used AI for like summarizing 188 00:10:16,280 --> 00:10:19,160 like research articles. I'll either like upload the PDF 189 00:10:19,160 --> 00:10:23,360 to them or I will provide a link or I'll say, hey, what research 190 00:10:23,360 --> 00:10:27,440 studies can you find on this specific topic? 191 00:10:27,720 --> 00:10:31,120 And so it'll pull some research studies for me and provide 192 00:10:31,120 --> 00:10:32,760 links. And so then I will go to those 193 00:10:32,760 --> 00:10:35,240 links and I will read through those articles. 194 00:10:35,240 --> 00:10:38,240 So like there's ways that you can save yourself some time that 195 00:10:38,240 --> 00:10:45,400 way, but certainly not just asking it a question with not a 196 00:10:45,400 --> 00:10:50,480 lot of context and taking that, you know, information as gold. 197 00:10:51,040 --> 00:10:53,160 I would take it with a grain of salt and I would continue to do 198 00:10:53,160 --> 00:10:55,600 more research and I would talk with your healthcare team to 199 00:10:55,600 --> 00:10:57,640 make sure that you're getting the best information and can 200 00:10:57,640 --> 00:11:01,600 make the most informed decision. Yeah, no, absolutely medical 201 00:11:01,600 --> 00:11:03,920 advice. Same with legal advice, right? 202 00:11:04,680 --> 00:11:06,080 I. Don't think we're quite there 203 00:11:06,080 --> 00:11:07,400 yet. I know they are. 204 00:11:07,760 --> 00:11:11,240 My background is illegal. So I know that they are creating 205 00:11:11,280 --> 00:11:15,760 research tools where, you know, AI actual finds cases and 206 00:11:15,760 --> 00:11:18,000 doesn't just make up case law. Because believe it or not, 207 00:11:18,000 --> 00:11:20,800 currently if you ask it a question, it makes up case law 208 00:11:20,800 --> 00:11:23,280 that you're not scared patient. Yeah. 209 00:11:23,280 --> 00:11:24,600 So absolutely you can't rely on that. 210 00:11:29,480 --> 00:11:34,360 But what about some other things such as using chat DBT for meal 211 00:11:34,360 --> 00:11:40,160 ideas or those adaptive trackers for tracking your micro and 212 00:11:40,160 --> 00:11:42,680 macros? And what are your thoughts on 213 00:11:42,680 --> 00:11:44,560 that? And are there any of these that 214 00:11:44,560 --> 00:11:48,120 you recommend for somebody that does not have a nutritionist? 215 00:11:48,960 --> 00:11:53,400 Yeah, I think that meal and snack planning and inspiration 216 00:11:53,400 --> 00:11:57,160 is great. I don't, I'll just say I'm not a 217 00:11:57,160 --> 00:12:02,000 fan of meal plans in general. Like if some were to say, Alex, 218 00:12:02,000 --> 00:12:05,200 can you write me out a meal plan and like telling them exactly 219 00:12:05,200 --> 00:12:07,120 what to eat, breakfast, lunch, dinner, snacks. 220 00:12:09,640 --> 00:12:14,440 Historically those don't work. Just like to be upfront, like I 221 00:12:14,440 --> 00:12:18,160 could write out the most perfect meal plan for someone and I'm 222 00:12:18,160 --> 00:12:22,160 like, you will 100% see results if you follow this meal plan. 223 00:12:22,880 --> 00:12:25,760 However, people don't follow the meal plan never like they don't 224 00:12:25,760 --> 00:12:28,840 follow it perfectly. And that's, I mean, I wouldn't 225 00:12:28,840 --> 00:12:30,680 either. You know someone, I wrote myself 226 00:12:30,680 --> 00:12:34,200 out a meal plan. Like life gets in the way and 227 00:12:34,360 --> 00:12:37,040 it's really difficult to follow those as prescribed. 228 00:12:37,040 --> 00:12:40,080 So I'm not a huge fan of meal planning and right and like 229 00:12:40,080 --> 00:12:42,400 having those really prescriptive meal plans. 230 00:12:42,640 --> 00:12:44,760 It's kind of like that saying like you give a man a fish he 231 00:12:44,760 --> 00:12:47,320 can eat for a day, but if you teach a man to fish, he can eat 232 00:12:47,320 --> 00:12:49,920 for life. If I can teach people how to 233 00:12:49,920 --> 00:12:55,440 plan out their own meals with their schedule and routine and 234 00:12:55,440 --> 00:12:59,920 their life and their specific athlete needs, that's going to 235 00:12:59,920 --> 00:13:03,720 help fuel them for life, not just for that week of that meal 236 00:13:03,720 --> 00:13:09,040 plan, right? So that's where if you are 237 00:13:09,200 --> 00:13:12,560 trying to plan out what you're going to eat for the week, and 238 00:13:12,560 --> 00:13:16,120 let's say you're going to go onto an AI platform and you say 239 00:13:16,120 --> 00:13:19,960 something like, hey, I'm looking for five balanced dinner ideas 240 00:13:20,000 --> 00:13:23,120 that have 30 to 40 grams at each meal. 241 00:13:23,320 --> 00:13:28,720 They're kid friendly. We have a fish allergy in our 242 00:13:28,720 --> 00:13:30,920 household. We prefer poultry. 243 00:13:30,920 --> 00:13:36,960 We enjoy rice and other various carbs and can you like, so can 244 00:13:36,960 --> 00:13:39,760 you give me like 10 ideas? I'm going to select five and 245 00:13:39,760 --> 00:13:41,880 then like, can you give me a grocery list? 246 00:13:41,880 --> 00:13:44,280 You know what I mean? So like those types of things 247 00:13:44,280 --> 00:13:48,760 you could use AI for to just give you that inspiration of 248 00:13:48,760 --> 00:13:51,720 ideas because sometimes we do get a lot of decision fatigue 249 00:13:51,720 --> 00:13:55,440 with meals. And so using that as in 250 00:13:55,440 --> 00:13:58,200 perspiration, I think is a really smart way of using that. 251 00:13:59,120 --> 00:14:02,320 Yeah, no, it sounds good. And then what about the adaptive 252 00:14:02,320 --> 00:14:11,040 trackers, the macro micro? No, there is often some margin 253 00:14:11,040 --> 00:14:14,920 of error there. Typically I had done. 254 00:14:15,960 --> 00:14:22,080 What was it like? It was like a an AI estimator of 255 00:14:22,080 --> 00:14:25,360 calorie and macro nutrient needs just in terms of like having it 256 00:14:25,360 --> 00:14:30,480 estimate how many calories I needed based off of like my age, 257 00:14:30,680 --> 00:14:32,800 weight, height and like activity level. 258 00:14:33,000 --> 00:14:36,840 And it estimated my caloric needs about 200 to 500 calories 259 00:14:36,840 --> 00:14:39,280 higher than what I calculated for myself as a sports 260 00:14:39,280 --> 00:14:43,080 dietitian. And so those types of AI tools, 261 00:14:43,080 --> 00:14:46,120 I have definitely some concerns. I think that they definitely 262 00:14:46,120 --> 00:14:51,600 could over or underestimate. And I have seen some other like 263 00:14:51,600 --> 00:14:55,840 nutrition AI platforms. And I mean, obviously I haven't 264 00:14:55,840 --> 00:14:58,560 talked with all of the athletes that have used that before, but 265 00:14:58,560 --> 00:15:01,440 a good majority of them I've talked with and they were 266 00:15:01,440 --> 00:15:04,320 severely under fueled. Like I had one triathlete who 267 00:15:04,320 --> 00:15:10,200 was like lethargic and he's like, I can barely continue on 268 00:15:10,200 --> 00:15:12,400 training. He's like, I feel so miserable. 269 00:15:12,400 --> 00:15:15,960 And then when I calculated his needs, I had him at 2800 270 00:15:15,960 --> 00:15:18,840 calories a day to maintain his weight and his activity level. 271 00:15:19,120 --> 00:15:23,600 And the AI platform that he was using calculated his needs at 272 00:15:23,600 --> 00:15:26,480 about 1800. So like 1000 calorie deficit. 273 00:15:26,800 --> 00:15:32,240 It was massive. And I know another professional 274 00:15:32,240 --> 00:15:36,880 athlete that trains, you know, 2A days almost every day of the 275 00:15:36,880 --> 00:15:41,040 week. And her carb target that, that 276 00:15:41,040 --> 00:15:43,440 AI platform set for her was so low. 277 00:15:43,440 --> 00:15:46,200 Like I was like, there's no way that it should be that low. 278 00:15:47,240 --> 00:15:49,960 And so there's, there's just concerns with those types of 279 00:15:49,960 --> 00:15:53,400 things that they're really not looking at the full picture of 280 00:15:53,400 --> 00:15:56,320 the athlete. And that's, like I said, either 281 00:15:56,320 --> 00:15:57,920 overestimating or underestimating. 282 00:15:58,280 --> 00:16:04,080 And so I do have skip. I'm, I'm very skeptical about 283 00:16:04,080 --> 00:16:04,920 them. We'll just say that. 284 00:16:05,680 --> 00:16:07,320 Yeah. So I mean, I guess ideally then 285 00:16:07,320 --> 00:16:11,720 you would go to someone, a nutritionist or wherever you are 286 00:16:11,720 --> 00:16:14,600 able to find out what your caloric need is for whatever 287 00:16:14,600 --> 00:16:17,360 activities you're doing, which obviously is not. 288 00:16:18,200 --> 00:16:20,400 It's, it's fluid, right? Because if I'm training for a 289 00:16:20,400 --> 00:16:23,320 marathon and I'm running 20 miles right now and in three 290 00:16:23,320 --> 00:16:27,720 months I'm going to be running 80 miles a week, then that is 291 00:16:27,720 --> 00:16:30,880 not something. And supposedly that the AI 292 00:16:31,560 --> 00:16:34,520 platforms account for that, but I still continue to see over and 293 00:16:34,520 --> 00:16:36,240 over that athletes are under fueled. 294 00:16:36,240 --> 00:16:41,240 And, and here's the other thing is my job is always to teach 295 00:16:41,240 --> 00:16:42,960 people how to eat for life, right? 296 00:16:44,360 --> 00:16:47,920 Tracking they're like every single thing that they're eating 297 00:16:47,920 --> 00:16:50,120 for the rest of their life is not sustainable. 298 00:16:50,120 --> 00:16:52,280 It's not feasible. No one wants to do that. 299 00:16:52,600 --> 00:16:56,240 And so for me, we use a food journal as part of like our 300 00:16:56,240 --> 00:16:59,120 coaching process, but the goal is eventually to get them weaned 301 00:16:59,120 --> 00:17:03,360 off of that journal and being able to make their food 302 00:17:03,360 --> 00:17:07,040 decisions on their own without having to journal for the rest 303 00:17:07,040 --> 00:17:09,240 of their life. And so a lot of those trackers 304 00:17:09,240 --> 00:17:12,359 don't actually teach you the skills that you need to do that. 305 00:17:12,359 --> 00:17:14,760 And that's a, that's a gap, that's an area where they're 306 00:17:14,760 --> 00:17:17,920 kind of missing out on. I mean this I'm kind of laughing 307 00:17:17,920 --> 00:17:19,920 because you're talking about the sustainability of that. 308 00:17:19,920 --> 00:17:22,520 I have 0 tolerance for that. I have never had a meal tracker 309 00:17:22,520 --> 00:17:25,079 where I put in every single item that I eat. 310 00:17:25,079 --> 00:17:28,240 If I'm eating a small egg or a big egg, it just sounds like 311 00:17:28,240 --> 00:17:29,840 something I'm absolutely not interested. 312 00:17:29,840 --> 00:17:34,520 And I do understand that if you are looking to make changes that 313 00:17:34,520 --> 00:17:38,320 might be necessary, but I, I like that you're saying that it 314 00:17:38,320 --> 00:17:42,120 is something that you might have to do just momentarily and then 315 00:17:42,120 --> 00:17:44,000 you're trying to wean your clients off of that. 316 00:17:44,280 --> 00:17:49,440 Yeah, and if someone has let's a history of an eating disorder 317 00:17:49,440 --> 00:17:53,240 using like those AI trackers can be really triggering for those 318 00:17:53,240 --> 00:17:55,280 types of like disordered eating behaviors. 319 00:17:55,680 --> 00:17:58,320 And that's something, you know, again that like if you're 320 00:17:58,320 --> 00:18:01,000 working with an actual sports dietitian, we will take that 321 00:18:01,000 --> 00:18:05,200 into account and we might have different ways of approaching 322 00:18:05,200 --> 00:18:08,440 teaching you how to eat really well that don't involve like 323 00:18:08,440 --> 00:18:14,960 those triggering behaviors. So again, like there's great 324 00:18:14,960 --> 00:18:17,800 things that you can use AI for, but there are some definite gaps 325 00:18:17,800 --> 00:18:20,800 that there's no way ever they're going to be able to provide that 326 00:18:20,800 --> 00:18:23,920 support to you. And so I think there's benefits 327 00:18:23,920 --> 00:18:30,960 of, of using it in that inspiration idea, meal idea, 328 00:18:30,960 --> 00:18:36,480 meal planning, or like I said, summarizing medical journal 329 00:18:36,480 --> 00:18:41,120 articles, nutrition articles that are on like pub Med, like 330 00:18:41,200 --> 00:18:44,680 those types of things I think are great, giving you like some 331 00:18:44,680 --> 00:18:49,320 concepts, but then with the actual implementation and 332 00:18:49,320 --> 00:18:52,080 building those skills and tools and strategies for you and 333 00:18:52,080 --> 00:18:53,600 supporting your mental health along the way. 334 00:18:53,600 --> 00:18:58,480 I think those are where working with a sports dietitian would 335 00:18:58,480 --> 00:19:00,040 definitely be much more beneficial. 336 00:19:00,720 --> 00:19:03,080 Yeah, I mean, that sounds really good. 337 00:19:03,160 --> 00:19:07,880 Maybe we can hop into kind of like we did last time where we 338 00:19:07,880 --> 00:19:12,160 have a fictionary person. So maybe we can talk about this 339 00:19:12,160 --> 00:19:16,120 person, a marathoner coming to you and asking you, hey, what 340 00:19:16,120 --> 00:19:18,120 would be the best advice you can give me? 341 00:19:18,120 --> 00:19:22,640 How I can use a sports nutritionist, but also AI and 342 00:19:23,200 --> 00:19:26,160 create something that's more sustainable, that helps me go 343 00:19:26,160 --> 00:19:28,400 through marathon training, fuel myself. 344 00:19:28,400 --> 00:19:31,040 Well, through marathon training, not under fuel, not over fuel. 345 00:19:31,240 --> 00:19:34,360 Make me strong for race day. And then you know where they can 346 00:19:34,360 --> 00:19:38,760 learn something from. Yeah, I think that, you know, 347 00:19:38,760 --> 00:19:41,920 for a marathoner, if they were to come in and work with my 348 00:19:41,920 --> 00:19:44,480 team, we would have them start food journaling. 349 00:19:44,480 --> 00:19:46,320 We want to kind of see like, OK, what's our baseline? 350 00:19:46,320 --> 00:19:50,360 Like what does your current eating pattern look like? 351 00:19:50,360 --> 00:19:53,880 And have us kind of estimate and OK, how many calories, macro 352 00:19:53,880 --> 00:19:55,720 nutrients, micronutrients are you taking in? 353 00:19:55,720 --> 00:19:57,960 We're looking for gaps and we'll kind of calculate where we'd 354 00:19:57,960 --> 00:20:01,360 like that athletes nutrition to be based off of their training 355 00:20:01,360 --> 00:20:04,480 and their goals, see where there's some gaps and. 356 00:20:05,600 --> 00:20:08,240 We will go into our first call with that athlete looking for 357 00:20:08,240 --> 00:20:10,280 the low hanging fruit. What are some of the simplest, 358 00:20:10,280 --> 00:20:12,680 easiest changes we can have them start making that are going to 359 00:20:12,680 --> 00:20:15,960 start filling in those gaps? And maybe it's them fueling 360 00:20:15,960 --> 00:20:18,000 around their workouts. Maybe they're not fueling enough 361 00:20:18,000 --> 00:20:22,120 there. Maybe they have a history of 362 00:20:22,120 --> 00:20:25,520 Reds and we really need to get them back to like full health. 363 00:20:25,520 --> 00:20:28,720 So we're looking at their ferritin levels and their iron 364 00:20:28,720 --> 00:20:32,120 stores and making sure like OK, are you on an iron supplement? 365 00:20:32,320 --> 00:20:34,200 Are we getting iron rich foods in there? 366 00:20:34,400 --> 00:20:37,680 Are you getting enough protein routine to support recovery from 367 00:20:37,680 --> 00:20:41,600 your workout? Like looking at those things and 368 00:20:41,600 --> 00:20:44,200 kind of figuring out, OK, what are some really simple changes 369 00:20:44,200 --> 00:20:46,240 to get started with? And then we're going to 370 00:20:46,240 --> 00:20:50,000 progressively build from there. We're going to use the journal 371 00:20:50,040 --> 00:20:54,040 as a learning tool. So as you journal or I'm sorry, 372 00:20:54,040 --> 00:20:56,920 as you make food choices, how does that translate to the 373 00:20:56,920 --> 00:20:58,280 nutrition that you're providing your body? 374 00:20:58,280 --> 00:21:01,560 There's something really powerful about seeing what 375 00:21:01,560 --> 00:21:04,480 you're eating written down all in one spot, right? 376 00:21:05,040 --> 00:21:09,160 And then how does that translate to your energy levels, your 377 00:21:09,160 --> 00:21:16,320 hunger levels, your performance in your running your, you know, 378 00:21:16,760 --> 00:21:18,760 like your, your appetite throughout the day? 379 00:21:19,880 --> 00:21:25,800 What's really cool about doing some journaling and studying the 380 00:21:25,800 --> 00:21:30,120 journal and, and like recognizing changes that are 381 00:21:30,120 --> 00:21:33,400 happening in your body is you start to connect the dots, 382 00:21:33,640 --> 00:21:36,080 right? And then looking also at your 383 00:21:36,080 --> 00:21:37,600 schedule. So like, let's say you're 384 00:21:39,080 --> 00:21:42,200 someone that likes to run in the afternoon during the weekdays, 385 00:21:42,200 --> 00:21:45,000 but then on the weekends you run to your long run in the morning. 386 00:21:45,200 --> 00:21:49,320 How would you shift your fueling based off of time of day of when 387 00:21:49,320 --> 00:21:52,360 your training is? So talking through those 388 00:21:52,360 --> 00:21:55,360 different kind of unique scenarios of life and how to 389 00:21:55,360 --> 00:21:59,680 adjust timing of things is also something to again, building 390 00:21:59,680 --> 00:22:03,360 those like strategies and tools and skills so that when you are 391 00:22:03,360 --> 00:22:06,160 done working with a dietitian, you can keep doing that. 392 00:22:06,400 --> 00:22:13,280 And then you can use AI in a way of like, OK, I've got this goal 393 00:22:13,280 --> 00:22:15,560 of I need to get more protein at breakfast. 394 00:22:15,560 --> 00:22:18,400 OK, Right now my breakfasts are only about 10 grams. 395 00:22:18,800 --> 00:22:22,440 I want to get up to 30. I'm going to use AI to just give 396 00:22:22,440 --> 00:22:25,720 me some different inspirational breakfast ideas. 397 00:22:25,720 --> 00:22:27,800 Here's some things that I really love in the morning. 398 00:22:28,040 --> 00:22:32,560 I really only have 15 minutes to prepare it and 10 minutes to eat 399 00:22:32,560 --> 00:22:35,240 it. So writing all of those kind of 400 00:22:35,240 --> 00:22:38,840 details in AI to give it as much information as possible, say, 401 00:22:39,080 --> 00:22:42,000 hey, can you give me a bunch of different ideas and how I can 402 00:22:42,000 --> 00:22:46,720 kind of mix and match some ingredients in it, keep things 403 00:22:46,720 --> 00:22:49,480 interesting, but also make sure I'm consistently getting around 404 00:22:49,480 --> 00:22:51,640 30 grams of protein at breakfast. 405 00:22:51,800 --> 00:22:54,000 So using AI that way is really helpful. 406 00:22:54,000 --> 00:22:56,720 Certainly the sports dietitian can offer some recipes and 407 00:22:56,720 --> 00:23:00,200 whatnot, but AI is just, you know, a wealth of like 408 00:23:00,360 --> 00:23:04,000 inspiration in terms of like it can give you like 20 different 409 00:23:04,000 --> 00:23:08,000 ideas and seconds where is like, yes, I have a resource library 410 00:23:08,000 --> 00:23:11,840 of probably like 10 to 15 different recipes, but I like to 411 00:23:11,840 --> 00:23:14,760 use AI for a lot of like meal inspiration myself as well. 412 00:23:14,760 --> 00:23:18,400 So that's where you can have both of those things supporting 413 00:23:18,400 --> 00:23:20,240 you along the way. And then you can continue to 414 00:23:20,240 --> 00:23:24,000 just use AI for any of those like meal planning or like 415 00:23:24,000 --> 00:23:27,760 specifics of like, hey, I find myself hungry in the afternoon. 416 00:23:27,760 --> 00:23:31,440 I could really use some snack ideas, some products to buy that 417 00:23:31,440 --> 00:23:36,120 are 1015 grams of protein, maybe a little bit of carbs in there, 418 00:23:36,320 --> 00:23:40,680 something that's shelf stable that I can throw in my my gym 419 00:23:40,680 --> 00:23:46,080 bag when I am like heading to, you know, heading home from work 420 00:23:46,080 --> 00:23:49,440 kind of thing. Just offering it as much context 421 00:23:49,440 --> 00:23:51,200 as possible. And then it's not like you have 422 00:23:51,200 --> 00:23:53,720 to use every single idea. You can just cherry pick one of 423 00:23:53,720 --> 00:23:56,320 your like a couple of your favorite ideas and give those a 424 00:23:56,320 --> 00:23:58,000 try. And if you don't like them, you 425 00:23:58,000 --> 00:24:00,840 just kind of go back to the drawing board in terms of ideas 426 00:24:00,840 --> 00:24:03,280 and inspiration. I like that. 427 00:24:03,280 --> 00:24:05,800 I like that because I mean it's really exactly what it does. 428 00:24:05,800 --> 00:24:08,840 It gives you stuff in volume and stuff that you might not think 429 00:24:08,840 --> 00:24:11,520 about and you can maybe input food allergies. 430 00:24:12,320 --> 00:24:15,200 Obviously, again, take it with a grain of salt because you're a 431 00:24:15,200 --> 00:24:18,000 client that has gout didn't benefit from that. 432 00:24:18,680 --> 00:24:21,640 Yeah, yeah, exactly. So do not use it for medical 433 00:24:21,640 --> 00:24:23,640 advice. I think that's pretty common 434 00:24:23,640 --> 00:24:27,360 sense, but I still tend to see people all the time using it. 435 00:24:28,480 --> 00:24:33,880 Even if you have especially like GI disorders or it'd be 436 00:24:33,880 --> 00:24:36,920 different if you were like, oh, I have celiac disease. 437 00:24:36,920 --> 00:24:40,520 I can't have gluten. Can you give me some gluten free 438 00:24:40,520 --> 00:24:43,120 carb ideas? I'm short on carbs at lunch. 439 00:24:43,120 --> 00:24:47,800 Can you give me some ideas there of things like, and for me, like 440 00:24:47,800 --> 00:24:49,640 as a sports tactician, I'm always like, do you have a 441 00:24:49,640 --> 00:24:51,080 Costco membership? Oh, OK. 442 00:24:51,080 --> 00:24:53,360 Like you need to go and try out the seeds of change. 443 00:24:53,360 --> 00:24:58,680 It's like this brown rice quinoa blend in garlic. 444 00:24:59,000 --> 00:25:01,680 You microwave it. It's super great to like to take 445 00:25:01,680 --> 00:25:03,760 with you to work if you have a microwave at work. 446 00:25:03,760 --> 00:25:07,480 Like it's delicious and I love it next to like a Caesar salad 447 00:25:08,840 --> 00:25:11,080 with some like Costco rotisserie chicken on it. 448 00:25:11,080 --> 00:25:13,080 It's like one of my favorite like quick and easy meals, like 449 00:25:13,320 --> 00:25:15,640 those types of things. I feel like as a sports 450 00:25:15,640 --> 00:25:18,680 politician, like I know it's at at most of the stores, you know, 451 00:25:18,680 --> 00:25:21,920 like Costco and those tips things I'm like, go look for 452 00:25:21,920 --> 00:25:23,640 this. I don't like one of them that I 453 00:25:23,640 --> 00:25:26,040 just got the other day was like this crunchy roasted, like 454 00:25:26,040 --> 00:25:30,200 adamame, like the only beans, like it's 14 grams of fiber per 455 00:25:30,200 --> 00:25:34,160 third cup and there's or not fiber, 6 grams of fiber, 14 456 00:25:34,160 --> 00:25:37,320 grams of protein and like super filling. 457 00:25:37,320 --> 00:25:39,280 It just makes a really nice snack to like keep in your 458 00:25:39,280 --> 00:25:40,800 office. If you're feeling a little like 459 00:25:40,800 --> 00:25:42,720 you need a little something crunchy and munchy. 460 00:25:43,600 --> 00:25:45,600 Like those work really well as like a snack. 461 00:25:45,600 --> 00:25:48,960 So like those things that are just like available every once 462 00:25:48,960 --> 00:25:52,240 in a while, like at Costco is like one of my favorite things 463 00:25:52,240 --> 00:25:54,240 to share with athletes. Nice. 464 00:25:54,240 --> 00:26:00,360 OK. Yeah. 465 00:26:00,360 --> 00:26:02,880 So I guess my next question would be more kind of towards 466 00:26:02,880 --> 00:26:06,560 your practice because, you know, I kind of briefly talked about 467 00:26:06,560 --> 00:26:10,720 it before recording, but how we implement AI into what we do. 468 00:26:10,880 --> 00:26:13,200 And we know that one of AI strengths is pattern 469 00:26:13,200 --> 00:26:15,920 recognition. How can you as a sports 470 00:26:15,920 --> 00:26:21,600 statistician use that as a tool to help you figure out patterns? 471 00:26:21,600 --> 00:26:25,000 And you know what? You can do better as a 472 00:26:25,040 --> 00:26:29,080 nutritionist as well. Oh, that's a good idea. 473 00:26:29,080 --> 00:26:31,920 I don't know if I've ever necessarily used it for 474 00:26:31,920 --> 00:26:35,640 patterns. I use it like within my business 475 00:26:35,640 --> 00:26:39,360 in terms of like, hey, and I'll just give an example. 476 00:26:39,360 --> 00:26:43,720 So I was working on an Instagram like kind of a goofy funny video 477 00:26:43,720 --> 00:26:48,160 where it was like I was reacting to hearing something kind of 478 00:26:48,160 --> 00:26:50,960 like shocking that like an athlete would tell me. 479 00:26:50,960 --> 00:26:56,240 And so it gave me I like typed into to AII was like, Hey, I'm 480 00:26:56,240 --> 00:26:58,920 looking for something that would make a sports psychician just go 481 00:26:58,920 --> 00:27:02,080 like, and it gave me a whole bunch of ideas. 482 00:27:02,080 --> 00:27:06,000 And the one I saw was athletes saying that they're trying to 483 00:27:06,000 --> 00:27:10,040 train their body to fuel with less, right? 484 00:27:10,040 --> 00:27:12,120 And I was like, Oh, that's a good one because that would 485 00:27:12,120 --> 00:27:14,560 totally just shock me if someone said that to me because it's not 486 00:27:14,560 --> 00:27:17,560 a thing, right? Like you're basically training 487 00:27:17,560 --> 00:27:22,120 your body to like slow down and get slower and have less energy. 488 00:27:23,000 --> 00:27:24,640 That's basically what you're trying to do there. 489 00:27:24,640 --> 00:27:29,040 And your body doesn't adapt to exercising with less fuel. 490 00:27:29,040 --> 00:27:32,560 It just will slow you down in order to get through the 491 00:27:32,560 --> 00:27:35,280 workout. And so I was able to put 492 00:27:35,280 --> 00:27:38,640 together like a little caption to provide more context and just 493 00:27:38,640 --> 00:27:42,720 like give that inspiration to athletes that are out there on 494 00:27:42,720 --> 00:27:45,600 Instagram of like, hey, this is not a thing like you need to 495 00:27:45,600 --> 00:27:49,520 fuel and you need to, if you want to get faster, you got to 496 00:27:49,520 --> 00:27:51,680 put in more energy to support that. 497 00:27:52,720 --> 00:27:54,320 Yeah, I know that that does make sense. 498 00:27:54,440 --> 00:27:58,080 And I guess that kind of give brings us back full circle, 499 00:27:58,080 --> 00:27:59,520 right? Because we have all this 500 00:27:59,520 --> 00:28:01,880 technology and we want to take advantage of it as much as we 501 00:28:01,880 --> 00:28:03,840 can. But then I don't think we're 502 00:28:03,840 --> 00:28:06,240 quite there yet. And I don't know if we ever can 503 00:28:06,240 --> 00:28:11,320 be because of the fact that AI cannot read our emotions. 504 00:28:11,320 --> 00:28:13,960 You know what you're saying earlier about somebody not being 505 00:28:13,960 --> 00:28:16,720 triggered by stuff. You can tell AI I'm a person 506 00:28:16,720 --> 00:28:20,040 with an eating disorder, but is it really going to tell you OK, 507 00:28:20,040 --> 00:28:25,720 don't own a scale or, you know, don't obsess with logging versus 508 00:28:25,720 --> 00:28:27,880 you as a dietitian, you can definitely help with that. 509 00:28:28,400 --> 00:28:31,680 Yeah, it's one thing to like be told something, but it's another 510 00:28:31,680 --> 00:28:34,360 thing to actually practice it. And sometimes having that 511 00:28:34,360 --> 00:28:38,520 accountability by working with a professional is really important 512 00:28:38,520 --> 00:28:44,120 to just have that human touch of like empathy and understanding 513 00:28:44,120 --> 00:28:47,520 and like, hey, I'm here to support you and help you reach 514 00:28:47,520 --> 00:28:49,400 your goals. And so let's put together a plan 515 00:28:49,400 --> 00:28:51,760 of how we can do that. Yeah, yeah. 516 00:28:51,760 --> 00:28:53,840 Perfect. Well, thank you, Alex, so much 517 00:28:53,840 --> 00:28:56,400 for speaking with us. And for our listeners that are 518 00:28:56,640 --> 00:28:59,680 interested in hearing more about you and learning more about your 519 00:28:59,680 --> 00:29:02,280 programs, perhaps you can let us know how they can get in touch 520 00:29:02,280 --> 00:29:05,440 with you. Yes, on social channels, I'm at 521 00:29:05,440 --> 00:29:08,240 Alex Larson Nutrition and then my website is Alex Larson 522 00:29:08,240 --> 00:29:10,840 nutrition.com. I also have a podcast as well. 523 00:29:10,840 --> 00:29:13,200 It's called Endurance Eats, so I cover all sorts of different 524 00:29:13,200 --> 00:29:14,960 endurance nutrition topics on there. 525 00:29:15,440 --> 00:29:16,920 Perfect. Thank you so much. 526 00:29:17,280 --> 00:29:18,040 Yeah. Thank you. 527 00:29:23,040 --> 00:29:27,000 All right, thank you, Alex for coming back onto my podcast and 528 00:29:27,000 --> 00:29:30,600 speaking to me about this topic. That was very informative and 529 00:29:30,600 --> 00:29:32,960 had a great conversation. Again, thank you. 530 00:29:33,200 --> 00:29:35,400 And for all of you that are listening and still here, thank 531 00:29:35,400 --> 00:29:38,200 you so much for tuning. And I hope this topic helped you 532 00:29:38,200 --> 00:29:42,760 guys figure out what is best for your own life and how to do 533 00:29:43,200 --> 00:29:46,640 that, how to navigate through figuring out nutrition. 534 00:29:46,640 --> 00:29:48,640 Because again, it's one of those things you can't see. 535 00:29:48,680 --> 00:29:50,640 You don't know what's going on in our bodies. 536 00:29:50,800 --> 00:29:55,480 We don't have a fueling button or a fueling light, right when 537 00:29:55,480 --> 00:29:58,320 our car goes low on fuel, the light comes on and you can kind 538 00:29:58,320 --> 00:29:59,680 of tell how many miles you've got left. 539 00:29:59,920 --> 00:30:02,200 I wish we had that for us as humans. 540 00:30:02,200 --> 00:30:07,200 And who knows, maybe one day we will and it'll be on display how 541 00:30:07,200 --> 00:30:11,360 much a person needs to eat and we can help each other. 542 00:30:11,440 --> 00:30:13,800 Anyway, thank you so much for tuning in. 543 00:30:13,960 --> 00:30:16,200 And until next time, have a great week of running. 544 00:30:18,720 --> 00:30:20,760 You've been listening to the Marathon Running Podcast by 545 00:30:20,760 --> 00:30:23,560 Marathon Journal. If you've enjoyed the show, 546 00:30:23,560 --> 00:30:26,560 check us out at marathonjournal.com or follow us 547 00:30:26,560 --> 00:30:28,520 on social media. Happy training.