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Nutritional Information

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0:40

BRUCE HOYER: Alright guys, um so one of the big questions that we get all the time is, you know, what should my diet look like? What should my weight to look like things like that and then the other thing is I, a lot of times have people that just will do it on their own and with that usually comes bad results and in the So, you know, I’ve seen diets from just you know, mostly eating pickles, you know who you are, you know, eating like jerky and cheese the whole time stuff like that as far as weight cuts and so I thought rather than me talk, we should probably get, you know, actually like a licensed person in on this deal. So, with me today, which I call you, Liz, Lizzie, what are we going with here?

1:24

LIZZIE KASPAREK: Lizzy, Lizzy is good.

1:26

BRUCE HOYER: Okay, Lizzy’s good alright, so you’re with Sanford health and a lot of times you’re going to be at the Pentagon, correct?

1:32 

LIZZIE KASPAREK: Yeah. Sanford Field House and.

1:34 

BRUCE HOYER: Yeah, Sanford feel how sorry, I get the two like I see them as like one entity most the time and so that’s why I think of it but so we you know, we talked about doing this a long, long time ago. And finally I was able to get a paper out and get money saved up and then now we’re able to do that’s, it was a little bit of a joke. But so in the nice part about it, you just got back from UFC performance Institute correct?

2:02 

LIZZIE KASPAREK: Yes, yeah. So I went there just two weeks ago. Yeah,

2:06 

BRUCE HOYER: Yeah. So in other words, you got like a nice, probably nice weather out there. Probably not as bad as what it was here.

2:11 

LIZZIE KASPAREK: Yeah, it was like 50 degrees. Yeah. So that’s pretty nice, actually.

2:15 

BRUCE HOYER: So any big takeaways that you have from there? As far as you know, maybe mind changes anything like that?

2:23 

LIZZIE KASPAREK: Yeah, I think the big thing that I learned out there are the biggest the coolest thing out there was that they have several full time dietitians and staff and sports scientists and strength staff and physical therapists and athletic trainers, and they all work together. And their goal is to ultimately have a really awesome healthy athlete. But also they have to get the, help the athlete get down to that weight, right. So because basically, their takeaway was if we don’t help the athlete get there and they don’t make weight, then they’re not going to get paid and that’s their job. Right. So yeah, for sure. We want to help them get there in the healthy Way, and at the end of the day, hopefully we can do that in a good healthy way. So yeah, I think it was just lots of really interesting stuff. Obviously they work with a lot of adults, versus a lot of the weight class sports I worked with worked with are; well, were high school and also college athletes, wrestlers. Sure, so when I’m working with a high school wrestler, I’m not going to necessarily do the same stuff that the, you know, UFC is able to do with their professional athletes.

3:26 

BRUCE HOYER: Yeah. And that’s, you know, that’s something honestly, that I want to address is that it has to be like for our grappling group, that is slightly different because those folks are competing, much like a wrestler would, they’re competing on, you know, maybe an hour between their weight cut, or you know, a couple hours from their weight cut, if they are doing a weight cut compared to a fighter that’s usually going to get 24 hours or more, to be able to replenish themselves. And for me, I feel like that approach has to be quite a bit different based on that. I mean, obviously, you Like if you were to do a weight cut, a severe weight cut and then go out there and try to compete, I don’t know very many people that would probably do very well. So I want to kind of ask you later on, you know, the both sides of it, okay, if I do you know, if I’m competing that day with that, or if I have 24 hours to, to kind of replenish myself, so yeah,

4:21 

LIZZIE KASPAREK: Yeah.

4:23 

BRUCE HOYER: Any other big takeaways from that?

4:26 

LIZZIE KASPAREK: I think the big thing that they do with their athletes probably some supplementation like with brain health, so a lot of stuff like omega threes and creatine, which is kind of interesting. Sure, um, there’s a lot of kind of low carb or keto stuff going around too, like if an athlete had a concussion, they might do a very, very low carb or even ketogenic diet, which is kind of interesting.

4:49 

BRUCE HOYER: Is that because they have like they’re switching their fuel source to more of a fat based so they can get some more of those omega threes and omega sixes but not have, yeah, like the fuel of Like a carbon there as well?

5:01 

LIZZIE KASPAREK: I think it has to do with something that they have read on how the brain is using fuel after a concussion. And I haven’t read 100% about it. I’m the expert in that. But it was Yeah, super intriguing for me to kind of hear just their protocol with, they have some very high dose omega three supplements that they would recommend, especially after a fight so because you’re probably guaranteed to get hit sometime.

5:26 

BRUCE HOYER: Yeah. I mean, that, yeah, the goal. A goal, obviously, is not to but you know, the other day I was kind of watching concussion as well. And it’s interesting to see like, you know, the UFC and some of the fight organizations and you know, even gyms more often, like take a proactive approach to brain health compared to where it was years ago. And I think you know, that like the NFL was kind of, maybe unaware of it at first with CT and things like that. And then now that they’re aware, it’s good that they’re putting some of those in place and now I see, that the UFC is doing a lot of that same stuff and gyms are doing a lot of that same stuff, not very much hard sparring anymore when it doesn’t need to happen and stuff like that. So it’s good. So, first of all, the biggest thing I, I’m going to kind of go down a list and we’ll just go through the bigger items, I should say. So goals, a lot of this is going to also be off of George Lockhart stuff. So the way that I would like to do this is I’ll kind of read some of his opinions and I want to get your, your thoughts on that which could be negative positive, I’m fine with either, you know, if you’re if you’re like, yep, I agree with that. 100% or like, no, that’s a terrible idea. Because I think there’s a lot of folks out there that you know, fancy themselves nutritionist or dietitians and you know, maybe they’re not maybe they’ve just done this stuff now, I I’m probably the worst person to ask and so I figured I would ask you, so yeah. The so the first one, like his big thing is his goals really, you know, making that it’s specific and saying okay, you know, your typical goal situation of okay, I want to get down to this weight and walk around with this weight and then this is what I want to get to for like a competition. So your thoughts on goals as a whole?

7:10 

LIZZIE KASPAREK: Yeah, I mean, I think goals are really good to set and especially with weight sport athletes, sometimes you see them, they’re walking around really heavy all year. And so that is something that UFC, PI really did talk about is trying to really get athletes, to live lower live at a lower body weight during the year, not necessarily your wrestling or your fighting weight. But you know, not going out and restricting yourself, so much during that time frame that then you’re just crazy around food the rest of the year and you balloon up 50 pounds, because that’s really hard to maintain that yo yo dieting. Yeah, every single time that you have to get down to a fight. So I think setting a goal is really good, but kind of think about, long term athletic development to not just you know this short period a time where you might have eight weeks, to get down to that way, you’re kind of thinking about the whole year or several years. Right, right. And what is your weight look like? Typically, are you even at the right weight class? Right? So a lot of kind of things to think about. But one of them would be; if you do have a goal and you struggle to get down there every single time, maybe you’re living a little bit lower and not. Yeah, letting allowing yourself you know, to get back up there. Because if you’re an athlete and you’re serious about it, I think that that’s something that should be really important to you.

8:33 

BRUCE HOYER: Yeah, like you touched on earlier. I mean, at the end, his videos like George la carts videos, he brings that up, you know, to where it’s like okay, if you miss weight, you lose 20% of your purse, but if you know, if you if you lose, you’re losing 50% of your purse, because a lot of times fights are you know, you’ll get X amount of dollars for to show up and then X amount of dollars for the win. And usually it’s a 50, 50 deals. So if it’s like say $5,000 to show up, then you’ll get another $5,000 if you win, so that’s, it’s critical, obviously, that you’re replenishing yourself and doing that as well. So the other big takeaway that I have on that is, like you were saying that if I ballooned up too much, it’s weird that I, I feel so much different as an athlete when I’m moving around at, you know, you know, for me, I fluctuate between, you know, 240 pounds in 225 pounds and so I feel way different athlete even when I’m not cutting, you know, at 225 pounds that I do at 245 pounds, like, I would rather see them, you know, kind of stay at that. So they, their body feels similar to what they’ve been training the whole time as they would be competing. So the next one that we have is triggers. I know that’s a huge thing for me, after you get done training really hard, like, you know, all of a sudden, I want to start, you know, attacking sweets and things like that. And so, the, your thoughts on how to, you know, avoid some of those, those big triggers out there? Do you just try to eliminate those as much as possible. Do you try to change them? Is that a mindset change? What is it?

10:06 

LIZZIE KASPAREK: I think it’s both, and everybody’s a little bit different. Sure, kind of whenever I’m working with somebody that’s just a, you know, a weight loss client or somebody who maybe fall does fall into that weight, yo yo-ing. Sometimes when we put those foods off limits, and we put them on this pedestal, and they’re, you know, I’m not allowed to have that. It is a mental thing, because then you’re kind of thinking about it, right? Instead of it just being like, a normal thing you have in your pantry or your fridge and you don’t ever think about, you know, when you start thinking about cake, or ice cream, or these things that like are perceived to be off limits. You usually can’t stop thinking about it. So now I’ve eaten 500 calories of apples trying to.

10:46 

BRUCE HOYER: Make up for.

10:47 

LIZZIE KASPAREK: Make up for the fact that you could have just had a 200 calorie brownie and moved on, you know, sure. So at the end of the day, like sometimes I just tell athletes, like you have to kind of incorporate some of those foods. I mean, it’s different when you are maybe in the last couple weeks before your fight. That’s different, maybe then it’s just time to buckle down and, you know, eliminate those foods, if those are something that you’re thinking about all the time, but I think year to year to year, you can’t eliminate everything that you like. You have to be a human to

11:15 

BRUCE HOYER: know for sure. And it’s, it’s weird that you know, like you were saying in the minute that I start thinking about that, man, it just keeps nagging at me, nagging at me, so yeah, no, that’s good. The…

11:28 

LIZZIE KASPAREK: I was just going to say like getting into mindfulness to like, is this even something that you like and that you want and really trying to be mindful about your choices? Because a lot of times, like, Okay, I’m sitting down on the couch. It’s been a long day at work. I had a trading session today, and I’m just beat. And so I’m reaching for those sugary foods because they’re easy energy and they’re there, right? Like, take yourself out of the kitchen. Right? Go do something else that’s not food related, right? So sometimes it’s just like trying to find a distraction away from those food kind of things.

11:57 

BRUCE HOYER: Yeah. Or if it’s a coping mechanism, Rather than a, an actual yeah, want

12:03 

LIZZIE KASPAREK: Yes, exactly. Yeah.

12:05 

BRUCE HOYER: So certainly get into the like the nuts and bolts of it, carbohydrates. So just talk to me a little bit about the first few notes we have here are simple and complex and then good and bad carbs. And on him or for him it’s you know, there’s for George, there’s no good or bad carb. It’s simply just a heart right? So like, obviously, like all the refined taking out the idea of like all the refined sugar, carbs your stance on it and then talk to me a little bit about like, what a simple carb is and a complex carb?

12:39 

LIZZIE KASPAREK: Yeah. So carbohydrates are typically found and you know fruits and vegetables, grains, like any kind of whole grains, breads, pastas, rice, kinwawa, those kinds of foods, dairy beans. So there’s also carbs that are found in like your, you know, your candies and sugars. And that’s kind of what you were alluding to is that Water simple versus complex, complex for me would be like pretty unprocessed, has a lot of fiber. So your fruits, vegetables, grains, things like that, more of those uproot, or those refined grains, those, those are going to be your simple carbs. Those are going to be things that your body uses really quickly. So when you take that fiber away from something like, think about like a fruit versus a fruit juice, right, the juice doesn’t have that fiber. So that fruit is going to digest a lot slower in your body, and not be used as quickly as the fruit juice, right? But even a piece of fruit compared to maybe like a sweet potato or a little bit more like bread, something like that, that doesn’t have as much sugar in it. Those are easier to digest slower. So that’s where I would say, kind of use your carbohydrates as whatever fuel you’re going to be using in that workout. So if you have a really high intensity workout, the higher intensity workout you’re doing, the more carbs you’re using for energy. That’s your gas, right? Yeah. But if you’re doing like an easier steady state sort of exercise, you could be using more fats for fuel. So kind of the lower intensity workouts, you’re using more fats for fuel. And as a fighter, you want to be able to use both, right? Sure have these high intensity bursts, but you need that endurance to be able to go for a long time. So you need to be able to use fats and carbohydrates for fuel. So it’s a, especially like pre workout, you want to be able to give your body whatever it’s going to burn in that workout. So having some carbs before workouts is not a bad idea, and having a little bit longer lasting carbs, if it’s a longer workout is not a bad idea either. But right after that workout, you might want to replenish whatever you just use. And so the quick carb is not about it is not something that I wouldn’t recommend. Does that make sense? So yeah, so no chocolate milk is given as an example. It’s sugar in the chocolate milk, and then a little bit of protein or even like a lot of the protein shakes that are made for recovery. They have carbs and into them. And those are super simple carbs. They’re just like dextrose or sucrose some kind of pure sugar.

15:06 

BRUCE HOYER: Sure. So one of the things that was actually interesting to me is, you know, I would have always worked on the idea of like, okay, doing carbs beforehand and then proteins afterwards and he flips it right? So he’s most of the time it’s like, he wants to get in proteins earlier at least like an hour and a half before working out. And then primarily carbs afterwards, like you’re saying, to replenish yourself is that because to me, it’s always weird in the idea of thinking, okay, if I you know, if I work out, and I don’t know why my lights are killing me right now, but I feel like one’s about to go, but it’s weird that I and maybe I’m completely wrong. So I’m going to ask you like, the I know that there’s like a window or absorption rate of nutrients that after I get done working out like a 15 or 20 minute window, I don’t know what that is, but that people say okay, you know, previously I’ve heard you know, getting your protein. But to me, that seems weird that it’s, I feel like I should already have it in my body in order to start replacing, like rebuilding that muscle that I’ve torn down through the through the workout compared to giving it you know, like right down in there.

16:12 

LIZZIE KASPAREK: Yeah, so the recommendation now; is to get enough protein space throughout the day. So the recommendation post workout I would say getting some good protein, it doesn’t matter if it’s post workout, it could be pre workout, because the idea is that as an athlete, you’re actually getting some and each meal spread throughout the day. Sure. So you might have I mean, it all depends on your body weight. So whatever your body weight is, and even for some athletes, I’ll kind of go off of their lean body mass to kind of depending on if they have a weight loss goal, or if they’re a bigger athlete, but for most athletes is based on their body weight. So a higher amount of protein for a bigger, a bigger athlete, right? And then that’s going to be spaced at every single meal. So let’s say 30 to 40 grams, 30 to 40 grams, 30 to 40 grams, 30 to 40 grams. Space kind of evenly throughout the day. And every time that you’re giving your body that protein, you’re, you’re stimulating muscle protein synthesis, so building muscle. So ultimately, it doesn’t matter if it’s before or after. I’ve heard that the window of opportunity is more like somebody said, it’s more like a barn door where you can slide it before or after your workout. But really, it’s just that spacing that count. So maybe somebody does get a pre workout snack and it’s, you know, protein shake with some fruit and milk. And then afterwards, they’re going straight to lunch, and that lunch might have protein in it, right? But really, the idea is kind of depending on your schedule to you know, how long was your workout? Has it been two hours or three hours since your last meal? Post workout, you might go to a meal, so it is individualized. But I would say post workout protein is important. But also those carbohydrates, making sure you’re replenishing, whatever you used up especially if it’s a long or hard difficult workout.

17:54 

BRUCE HOYER: Yeah, and that like on his I know that it’s and you were alluding to this a little bit beforehand. Okay. Today was a harder intensity workout , so I’m maybe more carbs less fat okay if today was a pretty easy workout more fat less carbs, kind of kind of scenario just because it like you said it kind of depends on what fuel that you’re using there and so to me like it’s only been recently that I’ve started to like see that as like two types of fuel right, so like your high carb or your high fat as being like two options as far as like your fuel sources and like my diet right now which is basically high fat high carb put them together which is terrible,

18:27

LIZZIE KASPAREK: Yeah, me too.

18:41 

BRUCE HOYER: So the next one that, rate of absorption, so like you we’ve already talked. Well, I guess we’ve already talked a little bit about this the complex carbs going to take a little bit longer and then sounded like the starchy carbs, maybe a little bit even longer to break those down and then simple ones. Very, very short window correct. Okay?

19:01 

LIZZIE KASPAREK: Yeah. And it’s like think about, you know, I think about in running terms. I’m a runner. And so you know, when I go on these long marathon training runs, I’m bringing pretty much pure sugar with me and sure blocks of candy. Candy. Yeah, right. I mean, your body’s just using that right away, there’s no fiber, and it wants to break it down and use it for that run, because that’s what you’re burning for energy. If you were just going out for a really long time, I have people doing like ultra marathon stuff like that, you know, they might use more of like the fats for fuel. So especially if there is a lower intensity workout, you don’t necessarily need to be fueling up with those super high sugary carby foods. Sure. Complex is probably always going to be preferred just because it has that fiber and we’ll talk about when I wouldn’t recommend fiber but for the most part, just everyday training. Those foods are probably going to be preferred like a piece of fruit, right? That’s going to be a good fuel carbohydrate for your body.

19:58 

BRUCE HOYER: And the chocolate a little bit about, you know, the fighter vs Grappler versus, you know, competing that day, often you’ll see like a wrestler or a Grappler taking a Connie not too far before their competition, is that something like what? What’s my window? I guess on that what I want to take that, you know, 20 minutes before competing, 10 minutes for competing an hour. So what would I do for that?

20:22 

LIZZIE KASPAREK: Yeah, because those are going to be absorbed really quickly. It kind of depends on the athlete, like, I don’t want you to take that in and then feel like you’re kind of like, burping it up. You know? Yeah. So maybe for that athlete, it’s 30 minutes before but I mean, there’s definitely people that could take it a lot closer, right? And that might just give them that fuel for that amount of time that they’re working right. So that’s actually not a bad idea. So honey, they make like goose and gels and all sorts of stuff for the endurance crowd, but that’s not a bad idea for anybody. So it has some different flavors if you get sick honey or you just want some different sugars, so different sugars are absorbed at different rates to in your body. So having a mixture of different types of sugar is not a bad idea

21:04 

BRUCE HOYER: To have it kind of level out.

21:05 

LIZZIE KASPAREK: Yeah, sure. And it could be anything like I’ve worked with some fighters that say that they have, you know, sweet potato right before something like that. That’s just carbs. If you didn’t eat the skin, it’s a lot less like fiber and stuff. So your body’s just going to use that as a fuel source.

21:19 

BRUCE HOYER: Sure, that Yeah, a lot of times when you’re competing in like jujitsu, you might compete now, and then you’re going to take a break for another, you know, 40 minutes and then compete again and take another break. And so often, it gets very tough to kind of figure out your nutrition. So you don’t end up dying out because you might go eight or nine hours was really eating, you know, a meal, and you’re trying to compete on that. And so trying to space those out. And so

21:46 

LIZZIE KASPAREK: Yeah, I’m thinking like, how many sweet potatoes, can you pack for half a PB&J or something?

21:52 

BRUCE HOYER: Yeah, that’s not a bad idea. So these are the things because I know that like some of the athletes struggle with that. Like they’ll you know look great at the beginning of the day and then as the day goes on yeah, start to die out a lot of times probably because of you know nutrition and exhaustion from so. So that one of the other things that was on their fruits, you know, like you talked about it as being more of a, you know, complex carb fibrous. No, it says that that’s, that would be considered a fructose. Right?

22:25 

LIZZIE KASPAREK: Yeah, fruit sugar is fructose. So there are all sorts of different types of sugar out there like that are found different foods and even different fruits contain different amounts of fructose. So this is like, I feel like I’m going down into a rabbit hole. Different types of sugars, but sure, yeah, so it kind of depends on the fruit. So like, when you eat things with appeal, you are getting more of that fiber. But things think about things like apple sauce, you know, it’s like look down, it’s a lot more process is probably a little bit simpler. There’s a whole, you know, glycemic index out there. That tells you how this will affect your blood sugar right that’s a whole again so feel like I don’t want to go down the rabbit hole but fructose can be used for your body because it is that that sugar.

23:10 

BRUCE HOYER: Right and so my like you were saying that the fiber side of it if it is something like that maybe it’ll not spike your glycemic index or your blood sugar as much because you’re having to break that break that down compared to like a sugar hit. Now like that sugar effects on the brain as far as like your cognitive ability new while you’re competing, I’ve seen that as well, where it’s like, okay, the body or the brain runs on fructose or, you know, primarily sugar so like sometimes when you do like a ketogenic diet like that, you kind of get maybe a fog. That’s my understanding of it. I’m not saying that that’s correct, but do you agree with that, or is that?

23:53 

LIZZIE KASPAREK: Yeah, and so your body’s main fuel source and your brain likes to run on sugar right? Carbohydrates. But that’s not the same me the ketogenic diet works, you’re out your brains obviously still getting fuel through ketones. And so I wouldn’t say that there’s probably some people out there that feel like they don’t get that fog. And I’ve even heard some people say they feel more clear minded. The problem with that is probably long term, are you able to still do that high Intensity exercise, right? Because high intensity exercise requires carbohydrates, right? Everybody’s really good at burning fat for fuel. It might be less good at burning those carbohydrates when it really needs to. Right, high intense, right? Do those high intensity movements, so was that your boxing by the way? Yes. I always think about I always tell athletes like here’s my like power clean or something like high intensity or like a squat or something like that.

24:52 

BRUCE HOYER: Then I guess when I you know, I did the ketogenic diet for a while. I felt you know, I feel pretty clear with it. And I definitely felt like I could go for a longer time. But then also, it’s weird because I felt like my, and maybe it was just going on in my body at that time, but like my adrenaline job dropped down a little bit like I felt like I could go forever. But that, you know, that burst of, of athletic ability or that burst of like, I need to go kind of kind of left me a little bit and that was really weird for me where I felt like it was odd where like, said, I felt really good felt like I could compete for four hours, but like, there was never like, if I needed to go like right now there was never really a big carbs, you know?

25:33 

LIZZIE KASPAREK: Yeah, yeah, because your body I think needs those, those carbohydrates to be able to do those high intensity movements, right. And I mean, again, this is everybody’s a little bit different. But also if you’re training on that diet, and you’re not able to do those high intensity workouts, you’re not training your body to be able to be intense. Right now, you’re doing all this training kind of at this sub level, right? 710 it’s not very intense. And then you’re expecting your body to be able to compete at a high level and those don’t match up. Right?

26:05 

BRUCE HOYER: Yeah, that’s, that’s a good point that I’d like to do. Well, I hate to do this, but we’ll do segue into that a little bit too. Or, basically, what I’d like to have our athletes do here is on like, Saturday is a good option. Friday nights is a good option. We do primarily most of our sparring on Friday nights. And then we get quite a few grapplers in here on Saturdays, we would normally compete on a Saturday, and the fighters normally compete on a Friday night or Saturday night. But that we’re trying to match up the training times with times that you might actually be able to compete so my, my personal hope is that our athletes would then use those days, Saturday or Friday to really hone in on their nutrition saying okay, like if I were to go out there and compete right now, how would I feel and you know, and take that into account for the day, like okay, did I did I sleep well today? Did I do all this like I feel like every Friday and Saturday should really be a test run of your athletic run, yes, you know, competition. And so, really noting that down and saying, Okay, what did I eat today? What was my mood like today? Things like that. And so really being able to find like you said earlier like what you need from that?

27:12 

LIZZIE KASPAREK: Yeah, just like you said about those athletes that are going out and they have to maybe they go eight or nine hours and they haven’t had a regular meal. Like maybe they are eating a lot of snacky foods they need to practice what snacky food sit well with me right? Because even if you have something that doesn’t mean that’s the something for you, that’s going to make you feel the most energized. Hour after hour after hour. Right? And so they should be practicing with those foods too. So just like a mental thing, like if I feel like hey, I always eat this X, Y & Z or this bar, or this kind of sandwich or this sweet potato with almond butter on it, right? They just like mentally know like, check. This makes me feel good, right? They don’t have to second guess anything. Yep. Which I think is really important for athletes.

27:56 

BRUCE HOYER: Know for sure. And that’s for me. I want to be, you know, both mentally and nutritionally, like, How can I be at my peak on that every single day? Whether it be like I said the Saturday or Friday, depending on the athlete that you are, but I think more of the athletes need to take advantage of that and say, Okay, this is I’m going to plan today for if I were to compete it, you know, said time, so?

28:20 

LIZZIE KASPAREK: Yeah, perfect. That’s a good, that’s really good advice.

28:23 

BRUCE HOYER: Next one we have on there; BCAAs, you European I’ve heard, you know, pro BCAA, anti BCAA?

28:30 

LIZZIE KASPAREK: Yeah, and I wouldn’t ever, like if an athlete is taking them and they feel like it makes them feel better. I wouldn’t tell them to stop. The thing that I tell people is that like, if they’re taking a whey protein powder, or really they are they’re meeting their protein needs. Most protein especially their meat eater is going to contain those BCAAs, right? It’s really three amino acids. The big thing is like Lucien is the main amino acid that helps I always think of it as like a key that turns on muscle protein synthesis. Sure. And so Lucien is found in weight, protein in high, high concentration. So it’s not a bad idea to have a whey protein after some kind of exercise, right? It’s some kind of training that’s going to help promote that muscle protein synthesis. So if you’re taking it now and you feel like it’s, it’s doing you good. The research shows that it could help reduce muscle soreness but not necessarily like muscle growth and things that you might see from like a weight protein study, right? So we want to build muscle right, right to do that with weight protein, which is probably also long term, reducing muscle soreness.

29:33 

BRUCE HOYER: Yeah, know that. I’m thinking about muscle soreness, and I’m like, well, that’s pretty much all day every day for the next portion on there is proteins. I think a lot of times, athletes feel like they need to get a ton of protein in, your thoughts on that. You alluded to it a little bit earlier. You know, it’s okay. It’s going to be a percentage or a formula of whatever your body weight is, and I know one here. I think you said that too. What is it the Harris Benedict formula? And then I think he changes it around a little bit just because maybe your weight isn’t necessarily indicative of your, your protein needs?

30:15 

LIZZIE KASPAREK: Yeah, yeah. So kind of going off of your protein needs. Typically for most athletes, it’s 1.2 to 2.2 grams per kilogram of body weight. So kilogram, that’s your weight divided by 2.2. That equals your weight in kilograms. And as people say, your body weight in protein, right? If you think about it, that’s 2.2 grams per kilogram. So your body weight and protein, that’s a high amount. Yeah, that’s kind of, for most athletes, I mean, you can’t go above that. I mean, there are people out there that can eat above that. And some of the research indicates that, that’s not necessarily a bad thing. It’s not going to give you kidney failure or anything like that. I mean, if that’s all you were eating, and you already had maybe some other kidney issues, then maybe, that is not medical advice, but for most people they can eat on higher protein diet as long, as there’s good variety in the diet too. So you’re not just slamming protein shakes all day long. You’re getting a variety of different protein sources for me eggs, dairy, fish, beans, right, nuts and seeds, things like that. And then spacing it throughout the day again is really important. So you’re not just getting an all dosed at dinner. That’s what I see a lot with that a lot of my athletes, they just eat a lot at dinner, when they’re maybe taking the time to make a meal. And the rest of the day it’s very, like sparse.

31:29 

BRUCE HOYER: Right? Sure.

31:30 

LIZZIE KASPAREK: And I kind of going back to that Mifflin, St. George he uses what it what equation? Harris Benedict Harris, but yeah, so there’s a lot, so Mifflin St. George is one Harris Benedict. These do not take into account your lean body mass. So I always recommend especially if you are a weight class sport athlete, you need to get a body composition done. And the more sites you can do, so like if you’re getting the skin pinches, we do seven sites at the field house and then we also have a dexa scan at the hospital that we can do better compositions with, sure. And so those are two really good ways the deck says the gold standard for body composition

32:06

BRUCE HOYER: Is the one where you go in the water or is that the one where you go into the pod? Right?

32:09

LIZZIE KASPAREK: It’s not a pod or the water. But yeah, that’s the bod pod.

32:12 

BRUCE HOYER: Yeah, I used to do the bod pod. And like, it’s funny how like drastically different they are. Yeah, like, and I’ve heard that, you know, the Bod Pod was like, really, really good. And then I’ve heard where it’s like, oh, no, it’s terrible.

32:24 

LIZZIE KASPAREK: So I think it takes into account like hydration. I don’t know, I don’t know enough about the bod pod. A lot of universities use it. But now some of these big universities out there use, dexa. And then when I was at the UFC CPI, they use a dexa.

32:37 

BRUCE HOYER: So what’s that?

32:38 

LIZZIE KASPAREK: It’s a scan, like similar to like an X ray. So you basically like lay on this table and it passes an arm over you turn a couple times. And then usually they use it for like bone density. So actually, you have CPI, they do use it for bone density on some of their female fighters, which I know was a question that you had about females cutting weight and stuff like that. Yeah, I’m just for bone health. A lot of especially weight class sport athletes can develop bone health issues from being so low energy all the time.

33:07

BRUCE HOYER: But you are cutting out all those nutrients, yeah.

33:09

LIZZIE KASPAREK: And you’re not eating enough, like if you’re not eating enough, your body is going to leach, all sorts of stuff out of your bone. So anyway, they use it for that, but also for bone, your body composition, right, so that is a really good measure. And then there’s a lot of formulas out there, that then you can use that body composition to enter it into that formula. And that’s going to give you a better indicator of what your needs are, because athletes have a lot more muscle. So if I take 160 pound, five pound athlete with, you know, 30% body fat, and 165 pound athlete with 10% body fat, that person that has less body fat and more muscle mass is going to burn more calories at rest, right? So that’s really important to know how much lean body mass you have to, when you’re putting into those equations. Yeah, but they’re good starting place. I mean, I always tell athletes like even when I know your body comp, and I put it into the formula, we’re playing with numbers, you know, this, these are all just estimations at the end of the day, you know, we actually we can measure people’s resting energy expenditure the field house too. So that’s that number that that calculation we gave you, how many calories your body needs to just lay in bed all day, then we actually know what the number is. But if we’re just using a formula, I mean, it could be a couple hundred calories off, which.

34:21 

BRUCE HOYER: Sure isn’t terrible.

34:23 

LIZZIE KASPAREK: Isn’t terrible, but that’s, hey, I’m taking an extra snack every day, you know, run is that preventing me from meeting my goals? Maybe…

34:30 

BRUCE HOYER: You know, so, yeah, one of the other things that I know that he has in there is basically an activity estimator and how much additionally you’re going to have to add in you know, for that, so, you know, if you’re, you know, if you’re sleeping if you’re sitting at a desk for eight hours a day or if you’re working out for eight hours a day kind of thing.

34:50 

LIZZIE KASPAREK: Yeah. I have a lot of athletes that take you can multiply it by an activity. I think I even wrote them down like 1.6 that you would take that your number, your that your energy expenditure multiply by 1.6 is extra active. Well, if you have a desk job, just because you work out for an hour doesn’t mean you’re extractive. That’s

35:10 

BRUCE HOYER: Right, yeah, 23 hours a day is pretty low.

35:13 

LIZZIE KASPAREK: So sometimes it’s okay. That’s like, again, we’re playing with numbers you can take like your Mets metabolic equivalents and add in all your different workouts and I was sleeping and all that, that would be a little bit more intense, but this would just give you a good starting place.

35:28 

BRUCE HOYER: Yeah for sure. Yeah, it was when we when we first got this I like I put in all the formulas and it’s a ton. I had to create it like a spreadsheet for basically because then it like, then it gets a little easier if you’re like, Okay, how many hours a day do sleep? How many? Oh, yeah, if you do that, it gets a little easier. But otherwise it’s Yeah, it’s a lot of math.

35:47 

LIZZIE KASPAREK: So yeah, for sure.

35:48 

BRUCE HOYER: The next one is going to be proteins and glycogen. So his thought of high protein causes, you know, because of does it like a high protein produces glycogen or is it releases glycogen? What? What would be the?

36:09 

LIZZIE KASPAREK: Yeah, so glycogen is stored carbohydrates in your body. I just think of it as like a gas tank. Like there’s funny videos, not funny, but I think they’re funny, but they’re just videos of like a car rolling up to a gas station. And I think haterade has one word out there where, it’s filling up the tank with gas and that’s your body, eating carbohydrates. They’re being broken down, and they’re stored in your liver and your muscles as glycogen. So eating protein, it’s not like, eating a high protein diet. It’s not necessarily going to deplete your glycogen as long as you’re eating enough carbohydrates for the day, right. Does that make sense?

36:45 

BRUCE HOYER: Yep. Yeah, so that like I think that the idea was that okay, if you go to say, a high protein diet that has less carbs in it, you might see a drastic rate in addressing loss in weight. But maybe not the best for continued exercise I guess or competition things?

37:08 

LIZZIE KASPAREK: Yeah, yeah for sure if you’re exercising in a high intense level, you definitely want to have your carbohydrates up there they don’t have to be like you don’t have to be eating pasta dinners and stuff again. That was kind of something that we talked about it UFC EPI too, is just matching the workouts that you’re doing, for how many carbohydrates you’re eating, so you know if your workouts in the morning and then the rest of the day or you have easier workouts or less intense activity, you don’t need to be piling on the rice and the noodles and stuff like that at every single meal.

37:37 

BRUCE HOYER: Sure. And that’s something to know that was said in there’s, okay you’re taking your activity level and then doing that beforehand, where it’s like okay, maybe if I go to a jujitsu workout or if I go to a boxing workout, things like that I know roughly about what I’m going to do in my energy expenditure. So I can kind of figure that out beforehand, how many based upon my lean body mass and my activity level how many carbs I’m going to need afterwards?

38:04 

LIZZIE KASPAREK: Yeah, yeah, you definitely can do that. Like if you figure out how many carbs you need for the whole day, something that we’ve recommended is sandwiching your workout with those carbs. Yes, it’s like, okay, pre workout. I had a protein shake post workout, I had a bunch of eggs. And then for dinner, I had a pasta dinner. Well, we didn’t have any carbs during your workout. Right? So focusing on those around your workout is going to be ideal.

38:27 

BRUCE HOYER: Yeah, and that’s, you know, we keep going back to the idea of, you know, like I his suggestion, there is eating, you know, every three hours is kind of really space, the nutrition out, is that something that you would agree with for the most part was, I see a lot of people that switch to, you know, intermittent fasting and so maybe they’re only eating, you know, three or four, six hours a day or a six hour window a day or maybe, you know, crazy four hours a day or yeah, like that so?

38:54 

LIZZIE KASPAREK: Yeah, and I think, I don’t know. I think that for most people, they are manifesting. That’s something I do get questions. About a lot, and I think not eating for 12 to 16 hours is not a crazy thing, right? But everybody is a little bit different, like if that leads you to, again, kind of been eat at your next meal, or for athletes that are doing that, and then they’re just trying to fit in all their calories within that 600 or that six hour time period. Is your body even like utilizing those currently, right? If we’re fitting in 2500 calories in six hours, right, but we’re active for 12 hours during the day, at work, at workouts, home, family life, whatever. We probably need fuel for most of that time, right? Instead of just trying to eat a lot at six hours, right? Sure. We’re then we’re under eating right? Yep.

39:41 

BRUCE HOYER: Yeah, a lot of times I’d like that, you know, I’ve done that as well. And it’s, you know, because I like to experiment with my you know, I’ve done a lot of blood tests. I’ve done a lot and I like to experiment, where it’s like, Okay, I’m going to try this to see how I feel on this and I like to tinker. So the that I think the understanding with the intermittent fasting is okay, you’re going to maybe spend six hours where your body really concentrates on digestion compared to, you know, over the 24 hours. Is that? Is that something that you, you see or is that is that, I mean, there’s like I can understand it where it’s like okay, maybe your body has to concentrate on a little bit of digestion, so I can’t fully concentrate on healing itself or, you know, I can’t concentrate on you know, activity or whatever. But I also see like, like you said, like, that seems slightly crazy to me as well.

40:36 

LIZZIE KASPAREK: Yeah and I think every like I said, Every athletes different a lot of those studies are done on animals, right, that are showing these like awesome metabolic characteristics that happen when you, only you know, cut, cut off their food intake or every other day fasting and things like that. So there are metabolic benefits. But for most people, we live in a world where we probably need fuel right and if you’re an athlete. Lot of those studies aren’t done on athletes on here, right. So would it just be less crazy and easier on your life if you just ate every couple hours? Probably. Right? And that will probably help you get what you need to like we talked about the protein intake being really important and getting enough vitamins and minerals, like from eating more fruits and vegetables and stuff like that. In the hunger so like, everyone’s different, there’s some people that cannot eat breakfast and feel awesome. And other people were like me, if it’s 6am, my stomach is like thinking like, where’s breakfast? Right?

41:30 

BRUCE HOYER: Yeah, my wife and I are exactly opposite on that. And that is like the killer every morning where it’s like, we’ll get up at six o’clock or you know, I get up at like five and then by the time like 530 or six rolls around. I’m like, all right, I will let’s make some food but then I feel terrible, but she doesn’t want to eat until like seven. So yeah, either I’m going to make food and your food is going to be cold. So yeah, but. So moving on from the one other part on here. So protein versus body types so; Endomorph, ectomorph mesomorph, do you, like heat so he on a, like an endomorph, the was the suggestion was, you know eating chicken and fish, on a ectomorph eating red meats, fish, and then mesomorph really no change, kind of doing whatever the thought being, okay if I’m a, my understanding is; endomorph is somebody that gains weight fairly easily, ectomorph being somebody that like would be if they didn’t do anything would naturally probably become skinnier. And then a mesomorph, were like they’re just some sort of freak athlete where it’s always.

42:40 

LIZZIE KASPAREK: Like, had to look this up because I haven’t. I haven’t read about this because I don’t know that there’s a lot of like science behind it. Sure. Look at people’s bodies. I mean, people definitely have body types. Like I always tell people like genetics definitely plays. You know, if your mom and dad are both a little bit rounder, and they’ve always struggled with their weight and you’re struggling your weight, like there is a genetic component, right? Like, sometimes they say like you wouldn’t ever force your size 10 shoe into a size eight constantly because you’re like, I’m going to be a size eight, damn it. Right, right, we just wear a size 10 shoe. So sometimes you’re fighting against that. But I think that there probably is certain ways to eat for your body type, kind of just based on experience and what you found to work for you, right? Like I’ve worked with a lot of clients who thrive on higher carb diets, they don’t feel any negative effects. They can build muscle, they feel great, they feel energized. And other people might do better with a higher fat diet, right? They feel like, oh, man, every time I eat a bunch of carbs, I feel like I’m my, the last for an hour, right? And then I’m super, super hungry. Other people can eat lots of lots of protein. So when I was kind of reading about it, that is everything that you said would be the recommendations that I’ve seen on the internet, but most people if you look at them, they’re kind of probably not just one.

43:53 

BRUCE HOYER: Little bit of everything might.

43:54 

LIZZIE KASPAREK: Be a little bit of to right. So you might have higher body fat but you also gain muscle. Really Easily once you start training, or you might be lean and lanky, but again, once you start training, maybe you do gain that muscle mass. So I think everybody’s kind of a mixture and you do definitely have to find what diet works for you just because somebody on the internet or one of your buddies said something works for them, that might not work for you.

44:19 

BRUCE HOYER: Right? Yeah, and that goes back to our, you know, Friday and Saturday that we talked about, you know, kind of playing with those and seeing like you said, what works best? Yeah. Alright. So now fats. The first thing I have on here is the aerobic state burning fat compared to like an anaerobic state. So an aerobic state maybe me, being able to breathe, right, like and then like the anaerobic being, like struggling to breathe kind of thing.

44:48 

LIZZIE KASPAREK: Yeah. So I mean, just based on exercise physiology, you know, you are burning those fats for anything that’s like lower intensity exercise, kind of all the time. You’re burning a mixture, right? Anything high intense, you’re probably burning carbohydrates for fuel at those higher intensities, if that makes sense. Yeah, that’s anaerobic, yeah.

45:12 

BRUCE HOYER: Yeah. And then the next one that is omega three versus omega six, his suggestion on there was to get like a two to one ratio, saying that, you know, we probably get too many as Americans we get too many omega six and not enough omega threes. Yeah. If you can maybe explain the difference and your thoughts on you know, maybe a ratio that we should be getting in?

45:35 

LIZZIE KASPAREK: I have read that before and in grad school, my grad school advisor was super into that omega three, omega six. I tell people don’t stress about it, like even if you are looking up, every like nut that you eat. You know, there are certain nuts that have more omega sixes than omega threes. That doesn’t make nuts unhealthy, right? But we do want to get like your omega threes are going to come from like your olive oil and fish and stuff like that. We wanted to just good mixture. Sure of those and we don’t want our omega sixes to be coming from, what they’re kind of referencing is like standard American diet, you’re eating a lot of like.

46:07 

BRUCE HOYER: An, hydrogenated oils.

46:09 

LIZZIE KASPAREK: Fried foods and maybe those like less than good fats, even like vegetable oils and stuff like that. So you want to maybe be using your olive oils and drizzling that on your salad right? Instead of like pre made dressing that might just be veggie oil or something like that. Getting a lot of like nuts and seeds and a lot of different varieties eating more fish. So my recommendation is two times a week getting fish if you don’t eat like salmon and sardines and stuff like that. Taking a fish oil is not a bad idea. It’s probably not going to hurt you. And it’s you know, there’s the research goes back and forth. But if you’re not eating fish, it’s not a bad idea to get a fish oil. It’s relatively cheap, especially if you hate fish. And then yeah, getting a good variety, I think is the biggest thing, so not necessarily stressing out about my A six omega three but less processed foods and then intentionally adding those high higher fat healthy fat foods to your diet.

47:07 

BRUCE HOYER: Sure. And that like for me, like I struggle with inflammation in here all the time, maybe because I’m getting in too much, too much sugar, like a lot of times that increases, is funny I actually went to my knee bothers me all the time, has bothered me for like seven years. And so I like I finally broke down and went to an orthopedic guy. And, you know, we did a couple scans on it. And the next thing you know, he’s just like, what’s your diet like? And I’m like, well, it’s pretty high in sugar right now. And he’s like, well, that that explains it. So like, there was no tears, no nothing. It was basically just an absurd amount of inflammation in there. So his suggestion was, you know, reduce obviously, the level of sugar that I’m eating and maybe increase some of the omega threes. So

47:50 

LIZZIE KASPAREK: That sounds like one of our orthopedic guys. I’m wondering, but one guy, he’s a surgeon, he loves talking about nutrition. And he, I mean, he reads up on it a lot. So it’s kind of unique. To have a guy that’s really interested in that right.

48:02 

BRUCE HOYER: Yeah, so this this was actually with the dark force on the other side maybe the green instead of the blue but the.

48:09 

LIZZIE KASPAREK: Maybe you know, if that is good though that just kind of spread that, I think that you know there’s a lot of pro inflammatory things, I always tell people don’t fear sugar but if that’s something that’s like always part of every single meal and snack and any you know, it’s in a lot of things that you wouldn’t really think about so even like, you know, I tell people they go on by a protein bar. Well, you know, plays and you know, it looks like a candy bar, smells like a candy bar. It tastes like candy bar, it probably is a candy bar you know? So just the amount of those kinds of foods that we’re getting in our diet to and can you swap it out for something that’s natural, so we talked about your piece of fruit right, that’s still the sweetness or darker chocolate versus always the milk chocolate and candy bars and stuff like that.

48:49 

BRUCE HOYER: Yeah, it’s weird. I think for the longest time, at least in my eyes. I I’d always kind of assumed that like, you know, fruit okay. Vegetable, are good, fruits were like, like not very good like in the, so it’s yeah it’s   weird now to see that like okay like this ever you know nothing’s really bad it’s just all in the right time yeah you know things can be good so if I need like you said if I need you know after a workout if I need a simple carbohydrate to replenish myself maybe I do get something that would normally be considered good nutritionally but I just had a workout and so I need to replenish my body so yeah, that’s it’s weird to start thinking of it that way rather than like this is good. This is bad.

49:34 

LIZZIE KASPAREK: Yeah, for sure.

49:36 

BRUCE HOYER: So going on to that next thing is actually a I guess a bad thing. So like trans fat stuff. Pretty much a bad thing right? That’s what I’ve heard. Yeah, not going to get much because your body’s not going to break it down?

49:52 

LIZZIE KASPAREK: And I mean, a lot of those have been banned quote, unquote, but like, you know, I see him in you know, if you buy peanut butter, it says like, partially hydrogenated you know, soybean oil, right? So you know, you might want to swap that out for the natural peanut butter, that’s just peanuts and salt. So those are just things that I would say look for if you’re getting anything fried. I always tell people I worked on a fryer in college, like straight up we change that oil once a week and I was the girl that had to change it. I had like oily shoes like I had to crank it out there and…

50:23 

BRUCE HOYER: Yeah, I feel your pain Did you had to strain it? Did you strain it at least or no? No, I mean I man we really strained it, so we maybe…

50:30 

LIZZIE KASPAREK: I was on I was on the cleaning duty that night, so I’m like this is seven day old oil, so like think about the fact that that oil has been like heated and then cold, heated, and cold, heated, and cold, so many times. What has that done to like the chemical makeup of the fat that they originally put in it right? Because again like that, it’s probably doing something bad. On to those fat so I don’t know, oxidation or trans, adding some hydrogen’s, I don’t know, that’s probably not good.

51:00 

BRUCE HOYER: I’m so I recently got gifted a air fryer. So I’ve been trying that, is that something that you would say okay, if you’re going to go for like a fried food, is that is that still a no go, should I stay away from the air fryer?

51:13 

LIZZIE KASPAREK: No, I think well, the air fryer, I think just uses air to make things crispy.

51:17 

BRUCE HOYER: Yeah. Like every once in a while you’ll like have to drizzle, like olive oil or something on it in order to have it. Like,

51:23 

LIZZIE KASPAREK: I’ve heard really good things about the air fryer. The only thing that I would stray away from is like, you can’t go and get like some chicken nuggets from the freezer section and air fry them and think that they’re healthy. It’s like, Oh, no, like those are breaded and already probably fried, you know. So that’s, I know that, we were talking to somebody and they were like, yeah, we got some chicken tenders and then I just heat them up in the air fryer was like, you know, those are already fried. You got them from a restaurant, you’re eating them, you know, right. So that’s something that’s really from but like brussels sprouts. I’ve heard people do really good brussels sprouts and they’re like crispy vegetables. Um, so you potato fry stuff like that. So yeah, that’s a good cooking.

51:58

BRUCE HOYER: We do chicken tenders in there. But we do like it’s one where we make ourselves

52:02

LIZZIE KASPAREK: Make it your own. Yeah.

52:03

BRUCE HOYER: We do the breading. And that actually works out really well, so.

52:05 

LIZZIE KASPAREK: The more you’re cooking at home like, I don’t have a jar of trans fat at my house, so sure you’re cooking at home the less processed stuff, you’re getting in processed food is not bad. I mean, there’s a lot of processed like, frozen veggies are processed, right? That doesn’t make it bad. Even like rolled oats those are processed right. They’re not you’re not eating a piece of oatmeal. That’s like a whole oat, you know a growth or whatever they know, a growth is something else. Yeah. Anyway, you’re not eating like the plane. Oh, like it’s processed. It’s rolled out it was heated probably you know. So there’s a lot of things we that are processed that are still healthy. But yeah, the more you can cook from scratch at home, the less stuff is going to be in it.

52:45 

BRUCE HOYER: Right. Yeah. And that to that fact, like, you know, as fresh as you can get it the better, obviously, but if you still can get that maybe a frozen, frozen option, things like that.

52:54 

LIZZIE KASPAREK: And even frozen can be just as good. if not better. Like Think about it. It’s the Midwest. It’s a blizzard outside. Yeah, doesn’t look that bad though. But like, I’m not going outside to pick a spinach leaf, you know, like, and there’s nobody so where’s that coming from? Or a Brussels sprout or whatever, you know. So if you bought it frozen and they actually pick it, and then they flash freeze it. So it’s frozen right away. When it’s at its; precious versus like something that sat in a shipping container for two weeks and then finally made its way over here to the local grocery store here and travel on the airplane or whatever else. So yeah, something to think about. Yeah.

53:30 

BRUCE HOYER: Okay, so cortisol and body fat or belly fat. Is that something you would like? Because, like I talked about cortisol a lot when I talk about like learning stuff. So for me, one of the biggest hindrances to learning is that you know, you get anxiety with anxiety your body produces cortisol. With producing cortisol like then, it’s tougher for you to be able to do a task at hand and that’s my opinion of like, why I feel like learning stuff in here at times because there’s maybe anxiety or you’re going out compete and there’s anxiety from that. So your body producing cortisol for there. And then now you know, his, his thing is that is can also produce belly fat so like maybe a diet high in like omega sixes would then produce cortisol which would then produce belly fat.

54:30 

LIZZIE KASPAREK: Well, like think about cortisol is that stress hormone So, you know, if you’re already somebody who has a day job and a family and a lot of other stresses in your life, and now you’re trying to through training on top of that, maybe your sleep sucks. Now your diet sucks. There’s a lot of stressors, now your cortisol is going through the roof. So I don’t know, if anybody’s ever put somebody in a chamber and just like given them cortisol hormone and said, let’s see if you get belly fat. You know, what is the cause of that increased cortisol? I think reducing stress in your life is super important. So if following this, like super clean eating diet is it could actually increase your increase your cortisol, you know, increasing the stress. Yeah, you’re super stressed out about your diet and you feel like you got to read all these labels and can’t eat anything and you’re eating separately than your family, you know, that’s increasing cortisol in my eyes. Versus like, if you were once in a while, able to go out to a restaurant, you know, or we talked about, like, you just ate the brownie, you know, you’re not stressed out versus, sure, I’m, you know, trying to figure out a way to make it with teff flour or something, you know. So I think that at the end of the day, like, What are all these, you know, what are the stressors that are going into your body, it’s not just training, it’s not just sleep, it’s also family, mental health, you know, it is training, it is sleep, it is diet, so your diet can probably decrease cortisol. But it can also increase it. So if you’re super stressed out about all the time, so decreasing cortisol, is super important for everyone. Taking time for yourself. Not letting  you know, not letting your diet rule your training rule you and I think that’s super important too.

56:06 

BRUCE HOYER: Yeah, maybe touching on that, like the mindfulness stuff is before maybe trying to calm the mind a little bit on that. So the outside factors contributing to that more than the cortisol truly directly affecting maybe the body fat, the belly fat.

56:19 

LIZZIE KASPAREK: I mean, definitely, I think about like, nobody’s like, I’m really stressed out, let me take some time to I mean, unless it’s that’s decreasing their stress. You know, a lot of people are like, I’m stressed out, and they’re not consciously thinking about what they’re eating, when you’re stressed out. I don’t, stress eating is the thing, right? To reduce that stress, when I go into my cabinet and eat, you know, the third shelf, instead of I’m going to sit down and make this tilapia and green beans and keen, why, you know, but maybe that’s something that could decrease your stress, right? So it’s kind of bringing again, like you said, Those mindfulness practices. There’s a lot of apps out there for mindfulness and meditation and those kinds of things. Those are really helpful for the nutrition department too.

56:57 

BRUCE HOYER: Yeah. Next one is hydration. Hydration is as a transport system for all your nutrients and something that I constantly struggle at.

57:07 

LIZZIE KASPAREK: So my gosh, we could talk about this just like the rest of the time. Okay. Yeah, I didn’t know hydration is very important, and especially any weight class sport athlete, I struggle with this. Because hydration is something that I think it’s manipulated too early too often, right? Sure. But hydration, just daily hydration, kind of a good rule of thumb that we use is half your body weight in ounces as your baseline and that’s when you’re not sweating, right? That’s just like everyday living. So I always tell people, you know, I have a 40 ounce water bottle, and just a good goal for me is okay, I’m going to fill it up once before lunch, and then after lunch until I leave work. I try to get another one in. doesn’t always happen, right? But I mean, it’s really important to do that baseline and then adding on, if you’re sweating a lot, way yourself before and after practice or competition, right well before and after workout is probably Your best bet, right? And if you lose more than 2% of your body mass, then you know that you probably should be just drinking more during those practices, right, during those workouts. Yeah, because I would say most people are probably walking around chronically dehydrated and they just don’t think about it.

58:18 

BRUCE HOYER: Yeah. And that’s I know it’s a huge thing in our sport for sure, I think people that’s the first thing that they attack is like how much water they’re drinking like in like you said, like, weeks out and you know, I’ve it was couple years ago that it was actually helpful that know, you want to, you know, keep on drinking up until pretty much the day before or the day of you, you doing your way in times, and then maybe we’ll go into it later but maybe almost doing twice as much as that recommendation or you know, for us like a lot of times we’ll have fighters try to get in, you know, two gallons of water to try to manipulate that, you know, solvent take in thing as well, so.

59:00 

LIZZIE KASPAREK: Yeah, yeah, yeah, I think that having you have to have a water bottle, like it drives me crazy to see athletes walking around like the little plastic water bottles that they like got a huge pack of like, you’d have to drink that whole like half of a pack of those a day to stay hydrated. Like go buy a just a cheap plastic water bottle, that’s really going to keep you hydrated. They make a lot of water bottles that are insulated, they look nice, they just the water tastes better for longer, if you have to add flavoring to it to kind of get you to drink it or even like a raid zero or some of those kinds of things that have flavoring sometimes that flavor makes you like if I put a crystal light my water I’ll drink it like three milliseconds, right? Just so good right? So that gets you to drink a lot more water, then think about doing that. I think it’s not a bad idea.

59:46 

BRUCE HOYER: Yeah, I see a lot of this stuff, especially now with like the bottles and things like that. I know Jeff’s his like blinks all the time. Like if he’s, I don’t know if he’s got a ban on it or whatever. But like once his body is like less dehydrated, he blinks and totally reminds you to like it’s a weird thing. I don’t know how much I believe in it but obviously if it’s making them drink water yes that’s good.

1:00:09 

LIZZIE KASPAREK: Yeah.

1:00:12 

BRUCE HOYER: The, along with that, the alkaline water or just regular water, your thoughts on that?

1:00:19 

LIZZIE KASPAREK: Probably just regular water. I think that at the end of the day that isn’t, there’s probably no difference like your body regulates its pH super, super well sure. And so you know the fact that, you’d be drinking water and then your stomach is acidic. So like, what is that? Right? You put some alkaline in an acidic environment, it probably going to neutralize it. So I would say it’s probably not making a difference. So just normal water is probably going to be beneficial.

1:00:48 

BRUCE HOYER: What about, I know one of the other one was distilled on there, is that going to be different? I’ve heard you know stories of that, you know, leaching nutrients. I think that he brings that up and that’s it. Okay, just get regular tap water. Rather than like, you know, distilled water where it might actually pull nutrients from your body?

1:01:05 

LIZZIE KASPAREK: Yeah, and I was, I didn’t know much about that. But that’s something that we did talk about it UCPI and they said, No distilled water because especially once you start pushing water, you could possibly wash out some of those electrolytes and things like that. So it’s just best to just stick with your regular, regular tap water like you said.

1:01:23 

BRUCE HOYER: Okay. And then next, so well, that pretty much says like the fats, proteins and carbs, your thoughts on ratios, should everybody kind of play differently depending on their level of activity and see what works best for them? Do you have like, you know, everybody needs to be on a Mediterranean ratio or a Quito ratio or things like that?

1:01:52 

LIZZIE KASPAREK: Well, and I think it kind of depends on where they are at and their competitive year too. So just like everyday Nutrition, kind of my recommendations for most people would be. And again, it’s based on your body weight, like your carbohydrates would be based on your body weight, your protein would be based on your body weight, and then fats, kind of whatever’s left over. I don’t want it to be 50%. But for most people, it’s probably 40 to 55% carbs; it could be higher, kind of depending on what that person’s training looks like. Or they’re, like I said, if you have a mailman that’s coming in for training or something, and they’re used, they’re active all day. And then the protein again, is that’s going to be based on body weight, so, but usually, it’s probably somewhere between like 20 and 30%. And then fats usually 30 ish, maybe less than that. But again, if it’s like more of a lower carb, like the week of a fight, and they still need to lose weight, it could be a higher fat diet and so that fat would obviously switch with the carbohydrates. So you wouldn’t be using your, you wouldn’t be eating as many of those carbohydrate foods you’d be focusing more on fat and protein to try to preserve that muscle mass but also possibly decrease that glycogen stores which is going to help you decrease your water stored in your body and also possibly help you cut some of that body fat too.

1:03:12 

BRUCE HOYER: Yeah, that was my going through that when I was home. So my understanding as well as like, okay, you’re when you decrease your amount of carbs, you are also decreasing the amount of like, water I guess. Yeah. So

1:03:24 

LIZZIE KASPAREK: Yeah, so that’s why when people go keto, or go low carb, sometimes I say like, they’re probably not actually keto, unless they’re doing like the strips and stuff like that. Like I was…

1:03:33 

BRUCE HOYER: I was doing Yeah. And it was like my fingers herpes. I was doing the pee strips and sticks and everything. It was Yeah, I was trying it, so.

1:03:41 

LIZZIE KASPAREK: And a lot of people don’t do they’re not that in depth. You know, they’re just like, stopped eating bread and I’m, you know,

1:03:47

BRUCE HOYER: I’m keto now.

1:03:48 

LIZZIE KASPAREK: Yeah, I’m I keto. Oh, yeah, and sometimes they’re eating too much protein actually. They’re really, really high protein. They’re not eating enough fat, so they’re not truly keto because their body’s never going into ketosis. So anyway.

1:04:02 

BRUCE HOYER: Was their bodies running off a protein as well?

1:04:04 

LIZZIE KASPAREK: Yes, exactly. So um, so when you can, when you decrease your amount of carbohydrates that you’re eating, naturally, your body will get rid of some of that glycogen stored away. And so you’re going to lose some of that water weight right away. So sometimes, it’s actually encouraging when people even when people go lower carb, they might lose some body weight, right or body. Yeah, it’s just body weight. It’s not necessarily body fat. It’s just body weight. So glycogen, right, that water that’s held on by glycogen. Yeah, so that’s encouraging for people, right?

1:04:37 

BRUCE HOYER: Yeah, for sure. And I think a lot of times people you know, getting back to the water thing, you know, day to day, they’ll see this fluctuation and they’ll be like, Oh, I’m losing weight. Yeah, it’s not really the case. It’s they’re losing water, right? Um, yeah, weight loss, true weight loss is going to take quite a while to happen.

1:04:53 

LIZZIE KASPAREK: And when people are super, super consistent about their water intake, their food intake like they’re not going on these crazy binges and days where they have no water and days where they have five gallons of water, when they’re really, really consistent with their water and their food intake, and they weigh themselves day to day, there shouldn’t be these huge shifts like, No, I have athletes all the time, say like, well, I gained 10 pounds since yesterday. It’s like, have you gone to the bathroom? Right? What did you drink today? Versus what did you drink yesterday, you know, so when athletes are really consistent, and they really need to be dialed in, whether it’s you they could track their track their food intake, track their water intake, or like I said, set that goal, I’m going to drink this much this many ounces of water, and you really keep track of it, then you shouldn’t be having these giant water ships. Sure like that.

1:05:41 

BRUCE HOYER: And that’s something to say to like, you know, make for sure that you don’t you know, roughly the same time every day. And then using the same scale as I hear a lot of athletes, you know, maybe they have a personal trainer, they have somebody else where, they’ll go and weigh themselves on another scale. They’re like, Man, I’m like three pounds up or whatever and like this completely different scale, and everybody’s scale is, you know, unless it’s certified, you know, it’s probably going to be off a little higher, a little low. And then, you know, like you said, you know, if I can do it at the same time, like, I like to do mine in the morning before anything else, you know, and then and then for me, that’s the best test I have. And then after that, everything else is the same as I, you know, most likely I’ll pee after that. Yeah. So,

1:06:28 

LIZZIE KASPAREK: And like I tell athletes, you know, if you went to the bathroom, and your urine is like, so dark, you know, and they were like, super, super dry. And the next day you weigh yourself and you know, you’ve been drinking really well, I mean, you’re obviously going to gain weight, because just like a sponge, it’s you’re holding on to that water that you’re drinking. So I think that rewrite on, that you need to use the same scale, you know that if you go to the physician, their skills always going to be different than what you have at home. It’s a tire for some reason. But you wouldn’t do that every day, you know, but that is very discouraging for athletes to see that number just spike up and down. And so using that same scale every day, and maybe ignoring that other number, or if you know, hey, once a week I go to my personal trainer and I’m only going to mark that number against itself. I’m not going to mark that number against what I see at home, right? That’s really important.

1:07:19 

BRUCE HOYER: Yeah. Speaking of, you know, that water absorption as well, did they talk at all with UFC and brain health and things like that? For me, it’s always crazy was it like, okay, you, you fight on a Friday, and you’ve kind of, hopefully you’ve, you know, almost water overloaded a little bit. That’s what I’ve seen, you know, work best before. But some of the fighters like you said, they might come in and they’ve been depleting water for two or three weeks now. And then they’ll go out and then try to overload and try to get 20 pounds up, with a water is did they talk at all about the absorption back into the brains because to me like, you know, my your brain is going to be liquid. And so that’s, you know, much higher. I can’t talk today for some reason, but a higher rate of…

1:08:10 

LIZZIE KASPAREK: You need water.

1:08:11 

BRUCE HOYER: Yeah, a brain injury. Yeah. Based on, you know how much water you have in your body?

1:08:18 

LIZZIE KASPAREK: Yeah. And I’ve asked about that because I do a lot of concussion research where I work, with like the junior football and my coworker, Dan, with the concussion kind of research. Yeah.

1:08:27 

BRUCE HOYER: They’re here all the time. Yeah. So I actually don’t know if I can. Can I say that? Damn, I don’t know.

1:08:34 

LIZZIE KASPAREK: So I would say they did not talk about that. But the biggest, I always tell my athletes like there is research out there showing that when you are dehydrated, you are not able to have as much endurance and your brain because it is, you know, X amount of water. I don’t want to say 90% water, because I don’t know what the actual number is. But every cell in your body has water in it, right? And so if you think about that, how is your body functioning when you are over 90% water right, so I just think that that’s bad for overall health but also endurance, your critical thinking skills, which are very important right when you are an athlete. So all those things go downhill even at 2 to 5% dehydration and I think you can only load you know, if you’ve been cutting off water for weeks and weeks and weeks and you’ve been in survival mode and now you’re trying to load it back up again in the 24 hours before your fight. I just don’t think that’s good, yeah, logic there.

1:09:31 

BRUCE HOYER: Well, that’s my thought is okay, what’s the rate of absorption? Is it really the cylinder your body or is it still on earth? Has that really truly gotten back into the brain, have the cells fully, you know, got the water back in them that they need to have?

1:09:45 

LIZZIE KASPAREK: Yeah, your gut can absorb so much water at once. I think the recommendation is like, I even wrote it down. I think your recommendation is something like 1 to 3 liters per hour; your gut can only absorb so much water, for sure. And so that’s really important to kind of think about is that if you’re, if your gut isn’t even absorbing it and you’re just peeing it out, I’m sure we’ve all been there where you just like, chug, chug, chug, chug, chug, you drink a bunch all at once and then up right away and it’s clear you’re like; I’m hydrated, right? Right and are your cells really like, soaking that up and using it, probably, not as well as if you had smaller amount spaced throughout the day. And that was a rehydration strategy that they proposed was like, Okay, if you cut off water intake the day before your weighing, then right after your weighing, you’re trying to get in fluid electrolytes and carbohydrates. So simple carbohydrates in the fluid, in smaller boluses or smaller, like shakes, they wouldn’t they would say, that is going to be better absorbed, kind of spaced every couple hours versus like shrugging a gallon of water.

1:10:53 

BRUCE HOYER: Yeah. And that’s honest, you know, for the longest time and still is I think the, the way that a lot of people would it’s like a race. Like how much weight I can gain after a fight, you know be set for somehow like, and that’s it’s crazy to me a lot of time, we had one fighter that would often go up you know, he’s a bigger guy but often would go up you know 20 pounds between the week and that’s yeah that’s crazy to me, I wouldn’t I’ve never done that much but okay. Supplementation, so the big suggestion in here was try to get most of it through nutrition, I would assume you’re probably the same. Is there anything that you would say okay go ahead and also add in these things, I know that one was a little bit of baking soda and beta alanine, the baking soda ash, now I can’t remember why he said that. You might want to do that.

1:11:48 

LIZZIE KASPAREK: Yeah, you know what I did? I did a research study in grad school about baking soda. She basically like encapsulated it okay, sodium bicarbonate studied. She encapsulated in like little pills, and then you had to space it out and eat it with carbohydrates because the issue with baking soda is that, it will make you vomit. So I wouldn’t recommend it. The beta alanine is also a buffer, a buffer, a buffer. And so for your muscles when you’re working at a high intensity and the pH goes down, and it’s preventing possibly for you being able to continue those hard workout at that high intensity, the beta alanine is helping buffer that acidity. Sure. And so beta alanine is one that you could add into your diet. It’s not a bad idea. And there’s a lot of research on it. I think I was like one of the papers that I brought was just, there’s supplements out there like creatine, weight protein, omega threes, you could add, like things that are safe and probably work just based on the research for whatever you’re doing., right. So you are working in a high intensity if you are a fighter. So that supplement, works for you, right? If I was a ultra marathoner, you know, running 15 miles per hour, would I benefit from beta alanine? Probably not. So for you, yeah, it would work. Okay, and be beneficial to add. But I don’t know about, I don’t like the baking soda. I think that that gives you GI distress. And I think there’s already too many other things too. I mean, if it works for you, great, but you know, there’s people out there with an iron stomach, they can eat, you know, chips in case, so before a fight, I’m sure right. So right. If that works for you, that’s great. But for most people who are already maybe dealing with some issues with eating food and restricting food and adding things in, I don’t, I wouldn’t add baking. So

1:13:36 

BRUCE HOYER: Okay, next one, well, it’s not I don’t think it’s in there, but I know he talks about it a little bit, adding something that would be like a keefer or like, kombucha or something that would maybe, you know, improve some of the gut health, so you then could get in a little bit more than nutrition is that, you know, his thing was like, okay, some of the traditions not going to be able to get in because of a blockage of absorption, I guess and so maybe something like, you know, keefer for better gut health or like in kombucha, something like that, adding that in.

1:14:15 

LIZZIE KASPAREK: Yeah, and I don’t know about, like not being able to absorb all the nutrition but I am a big advocate for fermented foods in general. So fermented foods like I always say keefer, I have a Russian degree though catch you sure. It is in Russia and I guys, but now I’ve started saying keefer because people look at, you funny. I think keefer is really good; probiotic rich food. It’s a fermented food, other things like yogurt like Greek yogurt; it’ll save live and active cultures on the side. Those are really beneficial to add in your gut because you have a [inaudible], it’s not a [inaudible] but there’s that, you know, millions and billions of bacteria all inside your body and especially in your gut. And so I think again, that’s one more thing that hopefully could decrease stress, because it’s helping give your body a immune more immune strength, right? There’s a lot of immunity in your gut. So if you’re already doing these other stressful things like cutting calories and training at a high intensity and maybe water manipulation and some of these other things, adding in this probiotic, is not a bad idea. You can take a probiotic to like a probiotic supplement. But this is food. So you’re getting other beneficial, like protein and then Keefer and the yogurt, things like that.

1:15:26 

BRUCE HOYER: Sure. Kimchi, I’m a big fan of Kimchi, so.

1:15:28 

LIZZIE KASPAREK: Kimchi, sauerkraut, it has to be the stuff that’s not in the can though, like, I know, like, it’s kind of expensive at the co op, but I know Costco had it for a while. It’s actually in a bag of sauerkraut. You can just add that on the side, add it to your salad. And it’s really good.

1:15:42 

BRUCE HOYER: Well, why not in the can, is it diet or?

1:15:46 

LIZZIE KASPAREK: I think they heat it up. Okay. So you want something that has those bacteria still in it? Okay. Yeah. And in the kombucha, which I think that’s like a contested thing. How’s it beneficial? I don’t know. Do they add probiotics to it? I think it’s good. You like it? Sure, if you’re like buying you know thousands of dollars a complete year, maybe it’s not the best idea, but once in a while I think it’s just something you add it tastes good in my opinion.

1:16:09 

BRUCE HOYER: Yeah the other thing of I’ve kind of seen with that too, is like the probiotics that are like the ones that are on the shelf versus the ones that are refrigerated that are made. Yeah,

1:16:17 

LIZZIE KASPAREK: I know that my position is recommended taking the one that’s like behind the pharmacy counter and it’s in the refrigerator. So you’re getting those good, those good bugs.

1:16:30 

BRUCE HOYER: Good bugs, yeah, I’ve heard the stomach is like the second brain of the body kind of thing.

1:16:36 

LIZZIE KASPAREK: Yeah, I think you’re going to see it. There’s a lot of interesting research out there coming out about that and how your gut even like changes how you digest certain foods and utilize nutrients and having good gut bacteria and like having a good digestive tract is super important. Like think about if you don’t go to the bathroom regularly, and it’s like off, right, you’re not you don’t feel good, right? You’re not training well and then you’re also not able to manipulate some of the things we’re talking about, with weight and cutting weight, right. So I think that’s super important thing to kind of realize.

1:17:06 

BRUCE HOYER: Awesome. Let’s so first kind of talk about your or your overall thoughts on jujitsu competitors or you know wrestlers were and for me I’m going to kind of lump those both in this end, for me those folks should be competing close, like it closer to their either normal weight rather than, you know, a fighter where maybe that weight might fluctuate 10, 15, 20 pounds.

1:17:33 

LIZZIE KASPAREK: Yeah, you are saying a day. Yeah. Okay.

1:17:36

BRUCE HOYER: So I like, you know, so I would say that my normal walk around weight right now is like 240. Well, when I would compete, my walk around weight would be, you know, to 225 to 221. And so maybe I would try to lower that week’s out and maintain pretty much my competition wait weeks out, just because, for me, I want to see what it’s like to, to train and compete at that at that weight. So I don’t have to worry about it because when I, a lot of times when you compete, like say you would do the World Championships for jujitsu, that is at the like, I basically weighing and then compete that it’s seconds later. I mean, it’s or maybe a minute later. So for me that like I never have, I don’t want to like I’ve always assumed that I don’t want to cut like, you know, like a fighter mind. So

1:18:34 

LIZZIE KASPAREK: Yeah, yeah, that’s, that is what I was going to say is, it kind of depends on how much time you have. So like, even you know, I would say, most of the fighters, like you say that where you have 24 hours or more, to replenish, you have time to increase your weight again and rehydrate and get those carbs back in your system and things like that. And so that’s more of what we had talked about it UCPI but I would say like when I work at a high school, they have and that’s the only other probably group that I work with the most often or even a college athlete, they might have a couple hours or something. But I would say for the most part, when you don’t have a lot of time, you do not have time to cut weight, you could probably be a couple percentage or a couple pounds above your normal weight, just so that especially for those athletes where it is a stressful weight to be at, you don’t necessarily need to be there for weeks and weeks and weeks, because even overnight, you’re going to lose a little bit of weight. And if you have a lighter sweat session, you could lose a pound or two, right? So you’re not soon as like maybe you’re three or four pounds above I don’t think that that’s that hard to lose through, right, a little bit of water manipulation right like if you had I encourage you like I said weigh yourself before and after like a light sweat session. How much, like if you can lose two pounds then why would you, for three weeks out be two pounds or lower, lower than what you could need to really need to be. Does that make sense? Yeah, so that’s really what I would encourage, is like if especially if that’s a stressful way to be at it feels very low and you’re restrictive and stuff like that. You might not need to be there just because that two pounds or three pounds might be really easy to lose through a little bit of water manipulation, a little bit of food manipulation and, like a sweat session, right? Sure. Just maybe a good thing anyway, just for like warming up and you’re feeling your game.

1:20:24 

BRUCE HOYER: Yeah, for sure. We always like in an ideal situation, like we’d always want at least get like one good hard, like five minute session and doing whatever sport we’re doing. So maybe it’s, you know, boxing or Maui Thai or jujitsu before you go out there. But it’s like, Man, that’s a killer. If you go out there cold and then try to do something active. That’s Yeah, yeah, it’s a killer. I’m the man. Now, I had another question but I completely lost it. We’ll see if we can get it back here. The so, with that little Let’s go into weight cutting kind of thing, so he’s got his formula and then it looks like maybe you have something as well I see like a huge book over there that says, then they say, like weight cutting for.

1:21:12 

LIZZIE KASPAREK: Like the athletes guide to making weight.

1:21:14

BRUCE HOYER: Boom. That’s craziness.

1:21:15

LIZZIE KASPAREK: This is why some dietitian. So I mostly just like shoved on my other notes in here.

1:21:21 

BRUCE HOYER: That’s just a placeholder.

1:21:22 

LIZZIE KASPAREK: It’s a good reference, if anybody want to see it, the athletes guide to making weight

1:21:26

BRUCE HOYER: By who?

1:21:27

LIZZIE KASPAREK: Michelle Macedonia and Marie Dunford, so PhD dietitian and the MS; Masters dietitian, but it talks about you know, every kind of athlete not just like fighters and sure, but it’s interesting.

1:21:40 

BRUCE HOYER: I remember now, so my, I used to what you talked about, like okay, weighing yourself before and after. And seeing what that fluctuation is, I used to always weigh myself like, right before I went to bed, and then when I woke up and say just see what that, what we would call a lot of times of flow. Yeah, how much weight you’re going to float that way. And so that’s obviously going to change, but a lot of times that stays pretty, you know, pretty consistent, until you start manipulating some of those other factors at least it did in my opinion.

1:22:13 

LIZZIE KASPAREK: Yeah, I know, when I work with weight class sport athletes, it’s interesting that they just offload two pounds or three whatever it is, I know they just know.

1:22:20 

BRUCE HOYER: It was 2.2 every single time, it’s weird that it would just almost never unless like I said, maybe I my dehydration went way down or I was dehydrated or something like that way, so.

1:22:32 

LIZZIE KASPAREK: Yeah, so yeah, if you’re dehydrated, it’s probably going to definitely change right?

1:22:35 

BRUCE HOYER: Yeah, it’s but it’s, it was always a lot, lot smaller.

1:22:38

LIZZIE KASPAREK: Yeah.

1:22:38

BRUCE HOYER: So the weight cutting side of it so on, he says, about 10 days out, he starts doing like a water load. And so you know, doubling up on the water, that you would do and his reasoning for that is visits going to, you know raises the water in your body and it’s also going to push out some of the sodium that your body would have. So and he suggest keeping, I think he keeps sodium in there until Tuesday of the [inaudible]. And I guess that kind of makes sense because obviously you need that to, to repair correct?

1:23:22 

LIZZIE KASPAREK: Yeah, yeah, I think well sodium is really important just for muscle contraction and you don’t want to wash out all the sodium in your body. It’ll help you, having maybe eating lower sodium diet so maybe you’re not intentionally adding salt to your food, you’re not eating those foods that are processed most people get processed or get their sodium from processed foods, like even like your microwave meals and anything you’re getting from the freezer section. That’s a premade meal; sauces, cheese, tons.

1:23:51 

BRUCE HOYER: Lot of people thinks that it’s just the salt. Yeah,

1:23:53

LIZZIE KASPAREK: Just the salt. Yeah, condiments right. There’s a lot of salt in certain condiments, if you go a little bit of soya sauce on something right? That’s a salt, even like catch up, sodium up climb is a cognizant of as how much salt you’re putting, just on every day. You know your everyday foods, but also those extra foods that are just high in sodium anyway. Candy soup. That’s like my killer.

1:24:13 

BRUCE HOYER: Yeah, I’m superhot.

1:24:15 

LIZZIE KASPAREK: Yeah, so I would say, Monday or Tuesday. So like if you have to weighing on Friday, well, this is again, where maybe you’d have 24 hours. But Monday, Monday would be a good day to stop adding intentionally salt and then focus on lower sodium, but then also that would be the day where you’d maybe start pushing water in my eyes. I don’t know why 10 days, that just seems like a long time. Maybe that’s undue stress. And now you’re intentionally maybe washing out electrolytes too. Sure. But I just don’t, I mean, that’s something that we talked about was like Monday, if you have till Friday, weighing. Monday would be a good day to they recommended 1.55 times your body weight for a couple days and then and then it was 1.88.

1:24:57 

BRUCE HOYER: Basically, it basically like cuts it half each time, right? So

1:25:01 

LIZZIE KASPAREK: Yeah, it was like, he recommended like Monday. So if you had a weighing on Friday, it was like Monday 1.55, Tuesday 1.55, Wednesday 1.88 and then Thursday was only like 2000 milliliters, not very much.

1:25:20 

BRUCE HOYER: So they actually on Wednesday, they went higher.

1:25:23 

BRUCE HOYER: Went higher, their idea in kind of something that I’ve read a lot from the dietitian, that’s the head dietitian out there. Clint, Clint Wattenberg, he was a big, he was actually at college for a while. And he had wrestled there and things like that. And I learned a lot about just like wrestling nutrition from him. And his analogy is something like, if you have a water hose in your yard on high, and then you turn it off, it’ll kind of like keep the water will keep coming out for a couple seconds versus like if it’s just on a trickle and when you turn it off, it’s it’ll just stop, the idea is like you want to keep the water flowing and really put Push water because then when you’re cut it off, your body’s not super stressed out, it doesn’t. By the time it realizes that you’ve cut the water off, you need to weigh in and by that time, you’ve continued to flush water out of your system. So instead of like this undue stress of like cutting off water, I have wrestlers all the time, they cut off water, like Tuesday, and they’re not weigh in, until Friday. Well your body like by Wednesday is like oh my gosh, what are you doing to me, you know, and so then it’s going to hold on to whatever it can. So the idea is that, you really want to push water, then by the time you cut it off, your body doesn’t really know, until you’ve already weighed in.

1:26:39  

BRUCE HOYER: Right and that’s also something to bring up that, you know, if you do this, like you say you do the water loading start on Monday, a lot of times people will freak out, if they haven’t done it before because they’re going to go up and wait. Yeah, but things you know that’s going to change a little bit as well. So it’s odd that like, you know, up until well, recently anyways, that like, I’ve always heard it as like You know, it’s always like series of half. So like, maybe I’ll do two gallons on a Monday, a gallon and a half on a Tuesday, a gallon on a Wednesday, half a gallon on a Thursday, or you know, or less and then, and then go. Yeah, so…

1:27:16 

LIZZIE KASPAREK: Yeah, your body, I’ll just keep pushing it out to, like we talked about, like even the more water you’re taking in, and then like, if you continue to sweat, your body is going to keep pushing that water out. So I think that’s a good thing. Otherwise, you kind of are drinking less than typical. And then your body’s like, wait, what and it’s just going to hold on to it and then you’re going to be holding on to this water weight versus flushing it out and getting rid of it. And that’s really easy way to get rid of all right. Yeah, that’s kind of my thought. And then when you’re doing it with that low sodium, you’re cutting out those processed foods you’re not salting your food that in maybe a little bit lower carb too. So then you’re getting rid of that glycogen water, right? So now there’s all this kind of water leaving your system.

1:27:57  

BRUCE HOYER: Yeah, that’s that. So that was the other thing too. Is that so, starting to well completely cut out the salt on a Tuesday, and you know, just enough carbs basically for you to be able to fuel your workouts, but primarily working off of fat, so increasing your fats, lowering your carbs and keeping the proteins pretty much, you know, normal. Yeah, levels on that end. And so I think that.

1:28:28 

LIZZIE KASPAREK: Again, if you have a longer amount of time, you can kind of do that. So if you have 24 hours, as long as you’re still taking an adequate calories, which is something that I see a lot of people not doing right, now you’re taking in enough protein and fat to maintain your calorie needs. Then lowering those carbs even like very, very low carb to no carb, you’re going to be able to get rid of some of that glycogen, right, which is that water, your body’s holding on to that, water weight with that. So that sounds good. bad thing but if you have 24 hours like you were talking about before some people do you have a longer time to replenish that glycogen and get it back, so that you have energy for the fight.

1:29:12 

BRUCE HOYER: The other thing that he brings up in here is like starting to do some of the, he brings up some supplements like what is it you’re a loser or your yeah that’s it’s like a basically like a urinary tract infection like supplementation to like help you pee more.

1:29:33 

LIZZIE KASPAREK: Yeah I looked it up on, I made like a natural medicines database, sure, have you access to that it kind of goes through like every supplement ever and ingredients and that was one that they said you know if it’s safe to use for urinary tract infections it’s probably generally safe I wouldn’t cry You know use it all the time.

1:29:50 

BRUCE HOYER: That was his like his suggestion was only for like basically the two or three days before or during that like the carb period.

1:29:57 

LIZZIE KASPAREK: But even then, like my kind of thought was like, is it even necessary, if you are low carb to no carb, the water loading and you’re going to lose a lot of that water. And the other thing that I was going to recommend, that I do recommend a lot of my wrestlers now, but also we talked about this at the UFCPI was low fiber and sometimes that can hold on to it’s like that rough edge in your gut or so that little fiber, that fecal bulk, right, you’re getting, you’re able to get rid of that then that’s a lot of percentages of your body weight, right? Maybe you don’t need this extra, like your bodies are peeing accurately because you just water loaded so like why do I need this?

1:30:38 

BRUCE HOYER: Right and then that other like I think the other one was the Sienna or whatever. Yeah. Yeah, it’s kind of like that.

1:30:45 

LIZZIE KASPAREK: I don’t like that, am just like, if you have a, if you are cutting well, yeah, I would say for the most part, like if you’re cutting out some of that fiber, maybe those probiotic rich foods are taking a probiotic is a good idea, just to kind of keep that gut health. But I would say, if you are already pushing that water and you’re still eating a healthful diet, then you’re not going to need a laxative to help you get rid of the extra. But I mean, that’s something that I think requires a lot of trust because there are people that are already doing that kind of stuff already. Like you were saying, if I’m pushing water and you’re gaining weight, like are you really going to trust me? Right? It’s going to be really hard to gain that trust and say like, Oh, no, I swear it’s going to work because then if they get up on the scale, and it’s not what they want to see, then they’re going to be like, I’m going back to my legs. It is in my Yeah, water, but…

1:31:33 

BRUCE HOYER: Um, and then the other one was that you know, he suggests still keeping up with fruits just for being able to stay a little bit mentally sharp if you like. A lot of times I’ll see it when fighters are cutting, like all of a sudden they just become zombies. Yeah, so especially if they’re doing a hard cut of it’s taking days and that was his other suggestions like your cut really shouldn’t be any more than like two or three days. worth of manipulation rather than like, you know, okay, I’ve started to cut from two or three weeks out yeah I’m in the difference being like obviously getting to a manageable weight to where you feel like you can make that yeah an actual true cut well I think yeah people treat like their two or three weeks beforehand as a cut rather than like you know they’re cutting out water they’re cutting out Oh yeah.

1:32:23 

LIZZIE KASPAREK: Well that’s what a cut is, I tell all everybody that I work with; a cut is not your diet that you do 24 seven during the season you know, it’s a manipulation. Yeah, a cut is manipulation of like we talked about water glycogen and like the fiber in the fecal bulk right? It’s not, you’re not really losing probably that much body fat during that week. Their recommendation in the UFCPI was being 8% above your weight class for that fight camp, right. So it’s not what they said. It used to be like a fat camp where you would be really working hard to reduce your body fat, I mean 8% is easy to lose through normal diet, like a healthy diet for most of the week and then our most of those weeks and then that week have that higher fat, healthy fat, higher protein, low carb diet, that’s just going to help you get rid of that glycogen but it’s not like you’re reducing calories that last week, you’re still maintaining a lot of those calories that you need. Versus like I work with people are like and then I eat an apple for dinner and a salad with chicken on it. It’s like you’re just dieting now. Right?

1:33:31 

BRUCE HOYER: Yeah. So that 8% is that saying that athletes should stay within that during their normal time basically show up show up with those, that week of

1:33:42 

LIZZIE KASPAREK: No show, they recommended show up, that I think what; how long would it can’t be like eight weeks? Sure. Those last couple of months; 8% versus 20% above.

1:33:54 

BRUCE HOYER: Yeah, usually a camp is like 8 to 12 weeks. So you’re saying like show up to camp. Within 8 percent of your of your weight?

1:34:02 

LIZZIE KASPAREK: Yeah. And so their recommendation again is like that live lower versus don’t show up. Right? And then 50 pounds above where you need to be.

1:34:10 

BRUCE HOYER: Did they go into like, each week? What they’d like to see that athlete at or what they say? Or like, really the one I guess I would care about, say, you know, okay, 8% you know at the beginning of your camp, what would they like to see their athletes at? The week of, like that I don’t like that’s the thing that’s crazy to me is like I’ve coached them in the UFC before. And it’s always crazy me when people miss weight and like, I understand that but like, it always seems like it’s such a surprise. Yeah, the fighters a lot of times are being weighed in like, usually once or twice a day by like the UFC. And so that’s the crazy part to me, where everybody’s like, Oh my god, she was five pounds away, you know, over or he was, you know, five pounds over so.

1:34:51 

LIZZIE KASPAREK: Well,  and I think a lot of times, you know, they can only you can only do so much, you know, and go like, well, I got it and I’ve been doing it this way forever. I work with a lot of athletes that say that and it’s not always that, you know, how long can your body really be metabolically manipulated the way that you’ve been running? You can’t live on 500 you know, how many years have you been doing the sport that you’ve been cutting your calories down to 500 calories a day and eating chicken and vegetables for every single meal for weeks and weeks and weeks, so, and then the weight yo yoing and stuff like that. So they talk a lot about like that metabolic damage that that does that there is a point where your body’s like, yeah, I’m done losing body fat and like, I’m not going to do what you’re telling me anymore, you know, and the amount of calories that your body burns at rest, is a lot lower than it should be right you should be able to burn several hundred calories more at rest, and they measure these athletes who are way lower than where they need to be and they’re like, you’re not ready to lose weight because you’re metabolically damaged, right? We need to work on just good general nutrition and nourishing your body and get it back up to the healthy place, so that you’re able to lose weight and healthy way, am going to manipulate that way. So I would say that they had a good descent plan for those athletes. I can’t remember exactly where they would want them to see that week of, it probably kind of depends on the athlete, but I think that the biggest thing that they talked about, was not having these huge amounts of weight to lose and then that last week is not like dieting.

1:36:21 

BRUCE HOYER: Right? It should be like you said water manipulation. Yeah.

1:36:24 

LIZZIE KASPAREK: And it’s a gradual descent versus like, hey, we want you to be here tomorrow, right?

1:36:32 

BRUCE HOYER: Did they, so most of it for the you know through there obviously the one thing that he you know, pushes Okay, starting this this fight week we’re going to do Water, Water, Water and that, you know, it’s so they pretty much cut it down to 200 milligrams. He said, off water on Thursday. Oh, no, that’s was you, too.

1:36:59 

LIZZIE KASPAREK: Yeah. It was two, they recommended 2000 milliliters, yeah, so they stopped drink they said they stopped drinking water two hours before.

1:37:07 

BRUCE HOYER: Weighing

1:37:08 

LIZZIE KASPAREK: Before their water cut, so that will be like the day before their weighing. Okay, so if they will be like a Thursday, for Friday weighing and Thursday would only be 2000 milliliters of water. Okay, or this example? Yeah. And then they would stop water two hours before their cut or whatever they will do that night which might be, I mean a lot of these athletes are using a bath or yep, some kind of meditation or that kind of thing.

1:37:36 

BRUCE HOYER: Yeah, so his gets like super specific. So we’ll go through that real quick and the Yeah, it’s like so on his actual cutting, he always does a water bath which have you ever done? Have you ever done like a salt water bath?

1:37:53 

LIZZIE KASPAREK: No, no and I didn’t hear about this until like we had two MMA fighters that came in. It was a couple years ago. They came into like some physicals and we got to run through some different services and they were like, and then I take this hot water bath and I was like, oh, like a nice bath. Apparently it’s like very stressful. It’s extremely high.

1:38:12 

BRUCE HOYER: Okay, so it’s really hot and then we’ll put Epson salt in there to pull water out of the line. Right. And so sometimes people will put alcohol in there as well, right? Like, we’re talking like rubbing alcohol. Oh, okay.

Not like, drinking, know, and so it’s funny though, it like to me, it’s always crazy busy. Everything seems fine. They’re like, Oh, this is nice. And then like, it’s weird. Like you when you get done with it. You feel like you worked out like a lot. Wow. It’s weird. It’s very, like I’ve seen a lot of people I’ve, I’ve heard a lot of just kill me now. Really? Oh, yeah. So his suggestion on there was, you know, get it up to 105 degrees. And then he is the term crack like, so when somebody starts to sweat. And so once I’ve done that, like two minutes being a good time, 10 minutes being like too long of a time, right? So there that obviously is a gauge of their level of hydration in their body, how much water they have. So in other words, if it takes 10 minutes, they’ve probably not been water loading like they should have been. And then at that point, like it’s maybe a thoughts of like, Okay, well, maybe we need to meet at a different weight compared to the one that we’re we were trying to make. So then once he they do that, going into basically just like a little igloo, of basically taking the person and putting them around. Why can I not think of the term of it right now towels? Why is that so hard hearing this. So tell us basically are wrapped around other than just the right through the eyes and so they’ll stay in there as long as they can until they stop sweating essentially. And so usually an hour…

1:40:00 

LIZZIE KASPAREK: I can’t speak to the safety of this? But yeah, am sure athletes are just going to do whatever they want too anyway.

1:40:05 

BRUCE HOYER: This is like, and this is pretty common practice, I would say that like, this is pretty, pretty confident, he goes into like a formula as far as like how much you’re expected to lose, based upon, like I said, your, you know your water absorption rate or your water that you have and then your lean body mass as far as like how much glycogen or how much you know, water is stored. So yeah,

1:40:31 

LIZZIE KASPAREK: Yeah. So I would say yeah, I think the biggest thing that I can manipulate as a nutrition professional would be; how much water you’ve been drinking, really pushing it and then the day of that, whatever weight cut measures you’re willing to do, or whatever water cutting measures you’re really willing to do that night or you’re going to be doing. You’ve only drank 2000 milliliters but you have 24 hours the next day after weighing, hopefully, and you know, it could be varying times, right but you have more than one minute hopefully Right, and you’re doing those kinds of measures. If you have a minute, you should not probably be doing those because again, what does this stress doing to your body? Right? So I would say at the end of the day, that’s probably helping you lose a couple pounds, but it shouldn’t be 15 pounds.

1:41:12 

BRUCE HOYER: Yeah, that Yeah, not, man. Yeah, not the main one. And so I like it. A lot of times he’ll, I know, his suggestion was okay, we did that and then go in there, take a cold shower, maybe take some melatonin to sleep better sleep. And then if you have to do it one more time do that same thing one more time in the morning. Wow. Before so and I know that that like that’s, that’s pretty commonplace. So I don’t know if they had did they have any suggestions in the like…

1:41:37 

LIZZIE KASPAREK: Yeah, they did. They didn’t talk too much about it because it was basically like, and this is what we recommend for the water and the food and all that and then you’re on your own right. I mean, it wasn’t you’re on your own but I’m sure that’s not necessary. They’re not necessarily drawn a bath for these guys or anything like that. So…

1:41:54 

BRUCE HOYER: And it’s you know, it’s weird like I when I tried that, I like the funny part about is I’m 65, I think couldn’t I couldn’t do this very well because the only thing that’s getting in there is like some butt cheek and some ankles. That’s like all the only thing that’s getting in there. So it’s like it’s tough for me to do that where other athletes like so my weight cut had to be more you know more, okay, I’m going to go jump rope I’m going to go run for a little bit or I’m going to go in so like his, you know, I’ve seen a lot of times and I used to do it all the time too, like when either sweats or we’re putting on some sort of Sauna suit or something like that. Or going in the sauna for a little while, sauna for me is rough, just because for me I feel like it dries out the skin so much, because of the heat that then you’re maybe more susceptible to getting cuts and things like that. That’s only like my old wives tale stuff rather than like I don’t know how much actual validity there is to that, this I mean, ultimately, no matter what you’re doing, you’re pulling water out of your body, but for some reason I’ve always thought Like, uh, okay, if I’m doing like a dry sauna, yeah, he’s being a little bit easier to, you know, cut rather than maybe like a warm, wet sauna something like that, so very.

1:43:12 

LIZZIE KASPAREK: Interesting.

1:43:14 

BRUCE HOYER: The, I think that’s pretty much hit on that, like the, the cutting side of anything else that you can think of that’s, that’s on there. Basically we’re saying; try to get yourself down to a pretty manageable weight. Like what? What, in your opinion would be something that you could manipulate? Like, is it? You know, let’s say, you know, 1% or 2% of your body, 3% of your body? Well, I mean, in that, let’s say the week not that.

1:43:47 

LIZZIE KASPAREK: Oh, for sure. I mean, think about just through one workout, you could lose 30% of your body weight. I mean, ready, like I said, measure yourself before and after a sweat session and see how much she was. So they’re saying that you have, I think it was 2% in your gut, 3% in your glycogen, potentially that you could lose, you’re not going to lose it all you want, or you don’t want to lose it all. And then through that water manipulation, manipulation and sweating, I mean, that could be a couple percentage. So, I mean, it’s not you don’t want to be again, you don’t want to be 15 pounds over. But again, I think if people are living lower and they’re not waiting to like, last two weeks to start to think about this kind of stuff, then a couple percent is really, really manageable. Again, that’s like a sweat session and some of those dietary manipulation not stressing out and eating, you know, twigs and berries for three weeks trying to get down.

1:44:45 

BRUCE HOYER: Sure. One of the other suggestions that he had in there was to be able to eat still and but reduce a lot of the sodium is to maybe boil some of the foods so like if you go to buy chicken breasts, you think, you know, okay, I’m doing really well there but maybe the way that the chicken breast is packaged, you might have higher sodium. And so to boil some of that, to be able to get some of the sodium off of there.

1:45:04 

LIZZIE KASPAREK: Sure. I mean, and I think the biggest thing that I’ve seen with the sodium is anything frozen like chicken breast, they brine it a lot of times, so just read the package if it’s just like, if it’s just plain chicken, it shouldn’t be brined. But you can read it; it’ll say if it is brined. And a lot of times on the ingredients label, it will have sodium pick the one that has the least amount. Usually a frozen one is going to be brined and you’ll taste it, anything that’s flavored is going to probably have salt on it too. And so yeah, I could see if you, if you boiled your chicken you’d probably potentially release some of that sodium into the water.

1:45:37 

BRUCE HOYER: I just see annoyance and some of the faces.

1:45:40 

LIZZIE KASPAREK: Well, I just I was picturing eating the boiled chicken and I was

1:45:43 

BRUCE HOYER: Like yeah, there’s nothing about like the week of cut food is normally very good. So…

1:45:48 

LIZZIE KASPAREK: I’m just like, man, how much sodium is it compared to just like roosting that chicken breast but yeah, I could see. I would just say, try to get the package. I mean, if you get fresh chicken, it shouldn’t be packaged in any assure that usually if you get anything pre-packaged, it might be it might be in a, some kind of brine or something like that.

1:46:08 

BRUCE HOYER: And then after this week, I’ve weighed in, have made weigh clear, my leading up to there is it? You know, for me usually it’s seeing people like, in the past I won’t say any of the current athletes, but in the past like, it’s like binge you know, so it’s like, Okay, I’m going to gain like, I’ve been wanting that cheeseburger, I’m going to eat that cheeseburger, like, I try to convince them as much as possible and like, Okay, I’m going to need you to do that the day after your fight, not necessarily. So I’ve got pictures of just like the, but it’s is it I should be eating the same things that I’ve been eating all fight camp, is it? You know, is it and I’m saying like before your cut? Yeah. Or is it you know any Okay, now I’m going to be competing. So I need to get in more. You know, more carbohydrates, like Before like, you know, a long time ago that the night before, it’s like, okay, we’ve always got to go out and we’ve got to get pasta, we’ve got to go to the Italian restaurant, like that was like if you would have been, you know, fighting, you know, five to 10 years ago and after we cut, like everybody was scrambling to the Italian restaurant for some reason the Italian restaurants were like, super busy. And then it was like, Okay, well, you can have the red sauce, but you can’t have white sauce, white sauce will make you lose all this others. Yeah.

1:47:25 

LIZZIE KASPAREK: I always tell athletes stick to what you know. So I think they’re the first I think that there’s a little bit of a protocol that you should follow, like right after your weight cut, because especially if you’ve been researching carbohydrates that week, and you’ve been eating a little bit low sodium, and like, let’s say you go out and eat like two, you know, egg muffins or something and it’s like full of sodium and full of fat and full of carbs and your guts going to be like, no, no, no, you know, so I think that right away after you’re trying to get in a little bit of fluid, some electrolytes, right. So and then you do want to start adding in carbs but maybe something just like simple for like some pretzels or toast or something like that. And then

1:48:08 

BRUCE HOYER: His suggestion was Jolly Ranchers.

1:48:12 

LIZZIE KASPAREK: Really just simple carbs or

1:48:14 

BRUCE HOYER: Yeah, okay, you better maybe a sponsorship. I don’t know.

1:48:17 

LIZZIE KASPAREK: Yeah, definitely sponsored by. So it’s a yeah, starting off slowly and then taking a couple hours to kind of slowly get re-feed or body right because it’s taken some stress and you want to get your those glycogen levels back up. And you want to slowly refuel your body. And then if that means going out and getting like a nicer meal or something like that later in the day, now your gut has had hours and hours to have little bit of that food slower. And then if you want to go out, I don’t like pastas, a bad idea. A lot of athletes who want to celebrate, getting to that point and making weight and they’re excited about it. And I’m not going to tell them like go eat like boiled chicken and brown rice. Right. I think that Yeah, the reason that I would recommend no white sauce is just because it’s higher fat. And I don’t know how that your body is going to deal with, you know what I mean? Especially if you’ve been eating boiled chicken all week, you know, avocados and these healthy fats and then you throw a bunch of these things that you don’t really eat that much of in the last eight weeks, your body could react poorly and now you’ve got like a digestive issue and your stomach’s gurgling. You know why you’re trying to compete. So I’d say stick to what you know. So again, this is some stuff that you can practice here. And the night before a hard workout and like you were saying, like a Friday or Saturday or whatever day you typically be practicing some of that stuff, practice eating at that restaurant or those types of foods like spaghetti with chicken on it, and see how that feels. But I would say mostly, yeah, carbohydrates are really important. Getting a little bit of protein is going to be important, but at the end of the day, if you want to celebrate a little bit and have some cheese and stuff, that’s probably fine.

1:49:52 

BRUCE HOYER: Sure. Okay. And the rest of them are more just like, quick question. And we’ve gotten through some of them already. Yeah. So apple, cider, vinegar, myth, decent stuff. What’s your thoughts?

1:50:08 

LIZZIE KASPAREK: Yeah, but I even write down notes for this one, I’ve got a lot of questions about apple, cider, vinegar, which is funny because I swear that we started looking into this. Like I think my husband when we were in college, was like to try this apple, cider, vinegar, he’s kind of on the up and up a trends I think from you know, read it or something. I you know, there is no good research saying that it’s good for like fat burning or energy or these things that I see people talking about, like put it on your salad, as a salad dressing, but you don’t need to be drinking it. If people swear that it works or like I drink a little, you know, shot glass of it in a glass of water and I feel like it aids digestion. Maybe there’s something to that because it’s acidic, and maybe it’s just helping your body digest foods, but I I’d say that there’s not enough evidence out there for me to make you know blanket recommendation that yes, this works. The thing is to people sip on it like in a glass of water and it’s really acidic. So it’s bad for your teeth. Right? So beware drink it out of a straw or something if you really want that, but I just say put it on your salad and have a dressing.

1:51:15 

BRUCE HOYER: The degree in Russian we already talked about that, we have a Ukrainian girl that just started it also speaks Russian so?

1:51:22 

LIZZIE KASPAREK: Wait that was one of the questions?

:51:25 

BRUCE HOYER: Yeah, though. I think that was an old one that I had from way back when, I was like, why the hell does she have a degree in Russia? I didn’t have degree in Russian

1:51:31 

LIZZIE KASPAREK: Because I was pretty mad for a long time.

1:51:34 

BRUCE HOYER: Okay, then you’re going to go over to Russia and?

1:51:36 

LIZZIE KASPAREK: They just told me I could have me, I can major in whatever I wanted. So I basically have a biology degree with like, all the Russian classes on top of it, like I took Oh chem, and physics and biochemistry, microbiology and all those and then I should have just got the biology degree too, because I probably like a missing one class or Sure. Yeah. So yeah, I got the Russian degree though, but I got to go over there. And it was it was amazing. So yeah…

1:51:59 

BRUCE HOYER: The Who’s that? The comedian guy that does it. Casual I cannot think of his name. But there’s a comedian that talks about like he ajored in in Russian and didn’t learn anything till the very end of the when he went and did it Bert case, I can’t think of it but it’s basically he has a wild time in Russia.

1:52:22 

LIZZIE KASPAREK: Oh yeah.

1:52:24 

BRUCE HOYER: And that’s how he learns Russian. The I don’t I know we’re short for time, but I’m working with female athletes weight cuts, things like that. I know. Like, that’s something that I didn’t like. I thought everything would be pretty similar but vastly different for me, like, I’ve been doing this for 20 years. So I have no problem with talking about like, okay, you know, when a woman starts to cut weight all of a sudden, boom, their period maybe shows up a little bit earlier. That is in you know, okay, now I’m retaining water and so then I’m getting super stressed out about that, because now for some reason my body hates me and I, I can’t cut weight. Yeah. Because, you know, I’m doing that. And so like, I think that, you know, letting people know that okay, you know, the this is most likely going to, and this is my, this is what I’ve seen. It’s not necessarily, I guess I don’t know if it’s true or not, but like, it seems like once they start doing some of those nutritional changes, like a cut, a lot of times, their period will come a little bit earlier. And then you know, but obviously that weight that is retained during the period, then when that’s done, all of a sudden a lot of that weight comes back off, so?

1:53:32 

LIZZIE KASPAREK: Well, yeah, I think if you if you retain water, it’s definitely going to come back off. And what I encourage females especially is to track that there’s a ton of apps out there even like just your Apple watch or some of these watches people have for fitness might have like a tracking section on there. So track it so you can at least know and then if you are tracking your weight, you can start to see trends and senior Hey, three days before my period comes, I gained three pounds or whatever You’re at least able to kind of notice those trends because everybody’s going to be different, you might not notice anything that if you’re a weight class sport athlete, you at least want to know. Yeah, um, the only thing that I would say that I worry about is that when people start cutting calories, and they’re chronically doing this, and this is something that we did talk about is just, your body needs a normal amount of calories just for like normal functioning, right. And so when people are cutting calories all the time, and they’re not eating enough calories chronically, which can happen a lot, in weight class sports, they lose their period completely. And that’s where we see a ton of like bone health issues. Your body is not, you’re not a healthy human at that point, because you’re cutting so many calories, so it’s probably not going to act the way that you want it to, when it comes to body fat loss and things like that. So that’s not a good point where people start counting calories chronically. It’s called energy availability. So basically what’s left over to do activity, after or what’s like leftover for like basic human function, after I take way the activity from what I eat. So if I’m taking in 1600 calories, but I’m burning 600 calories and I only have 1000 left that might not be enough for like my normal bodily functions and organ function and muscle growth and development, stuff like that.

1:55:13 

BRUCE HOYER: So while you’re not cutting, you know, like we talked about beforehand, taking in, okay, what are my base metabolic rate and my activity rate, add those two together and try to stay around that as far as a you know, a macro of calories, fat, carbs and proteins.

1:55:30 

LIZZIE KASPAREK: Yeah, trying to get enough calories based on your activity level. Exactly. And yeah, I think fat is a really important one for females, especially to try to get in more calories, but not necessarily feel like they’re, sometimes they just don’t, they don’t eat as much as meals. So sometimes adding those healthy fat foods helps them lose calories without feeling like they’re eating all the time. Sure.

1:55:50 

BRUCE HOYER: I think that I mean, that’s, we’re like two hours now. I feel like this guy. Yeah, so wow. Almost two hours a little bit for…

1:55:56 

LIZZIE KASPAREK: I was like, if you have any more questions, I am always opened for him.

1:56:00 

BRUCE HOYER: What, is there anything that I were maybe missing? That’s just a glaring?

1:56:05 

LIZZIE KASPAREK: I don’t think we’re missing anything. I think the only thing that I would just say is that again, like even you mentioned like different kinds of fighters and different schedules for being able to cut weight and weighing and competing and everybody’s different. And so if there’s, you know, there’s people struggling, I think it’s really important to get on an individualized plan and figure out, hey, this is tracking some of the stuff like we talked about tracking your weights, getting down closer to your, your weight that you need to be at for your competition a little bit closer, versus you are a little bit further out versus waiting until one week before or something right. And living at that that closer, way more often. And then again, like individualizing it knowing your body I think is super important to more athletes are in tune to that. But I think that’s really important is that it’s all individualized, you can read all this nutrition stuff online, but until you put it into practice in your own life, I think it’s hard to kind of wrap your head around it.

1:57:00 

BRUCE HOYER: Right, yeah, especially when it you know, it all seems pretty daunting to begin with. But then after, you know, you’ve, you know, tested like we’ve talked about maybe a couple times, maybe that begins to be a little bit easier if you can say, Okay, this is I need to try to do this, you know, and try to do this that’s trusted that

1:57:16 

LIZZIE KASPAREK: Yeah, I think trust is a big thing. And like, if you’ve been doing something, especially a lot of these, a lot of the athletes that maybe were wrestlers in their previous life, or maybe have been doing the sport for a long time, and so they’re just set in their ways of how they do cut weight and how they get down to that rest of that competition weight, it’s really hard to break that and say, like, Hey, here’s a healthier way to do it. Here’s something that’s going to give me longevity in the sport, here’s something that’s going to make me fight better because I’m going to have more energy the day my competition versus constantly being drained and getting knocked down or around. So I think that’s really important for athletes understand is like, just because you’ve done it a certain way for a long time, and it works hasn’t been couldn’t be doing it a better way to Sure.

1:58:03 

BRUCE HOYER: The, I guess the other thing that I that I forgot to bring in there was, you know, you mentioned that trying to make as much at home as you can. And then on top of that, I would probably advocate trying to create those meals beforehand. If you also that way you’re not trying to okay, I’m super starving right now, I don’t have anything at the house at the grocery store. And it’s going to take me two hours to get something done. Or I can go to Burger King to get a cheeseburger. Yeah. So…

1:58:32 

LIZZIE KASPAREK: Yeah, I am team we have food at home, like sure me eat it at home, make it at home, like you’re going to save money. Now it can be cheaper to get fast food and it but it’s really easy to fall into those habits. You know, what sucks is when you’re hitting that fast food joint every single day. I would track it, like keep track of how much money you spend at those kinds of places. Because I bet you could trade that in for, you know, bucket a keen wants and bananas, you know? So just kind of think about that. Like I’m a big budget person, but I know that it can be cheaper to eat fast food, but when it comes back down to, hey, got to compete soon. Now you got to get into those habits when it’s already maybe a stressful time you only have six weeks to get down to that weight and, and I’m working and family things and all this stuff and now I have to spend these six weeks trying to figure out my nutrition again, versus like having it be a year round thing. And it’s really just brainless once you have to go back into it, right?

1:59:24 

BRUCE HOYER: That’s like always, when I you know, I do diets more like that was always the thing that would kill me besides spend like $200 buying like [inaudible], roots, seeds? Like, see like and so that was like always tough for me where I’m like, well, I’ve you know, now I spent $250 on food and I’ll have like, you know, one little eighth of an ounce of, you know, [inaudible], roots or whatever and it was always.

1:59:47 

LIZZIE KASPAREK: What is this [inaudible], roots, why are we eating it.

1:59:50

BRUCE HOYER: I’m pretty sure it’s like a flower. Yeah, the flower but that’s funny. Alright, well thank you very much and hopefully this is helpful to a lot of people. Like I said, I want to do this for nutrition for the mental side of things and get this. It’s always like, you know, I’ll try to give my thoughts on what people should do, but I’d rather have it come from somebody, you know, that’s educated. And…

2:00:14 

LIZZIE KASPAREK: So yeah, yeah, yeah, for sure.

2:00:16 

BRUCE HOYER: All right. And if somebody wants to feel like they need an individualized plan, and they go to Sanford, they would go to the field house. Is that the best suggestion where or where do they reach you out?

2:00:29 

LIZZIE KASPAREK: Yes. So they can call me 053127878. Or they can email me, my full name is Elizabeth.KSPAREK@Sanfordhealth.org. So I get a lot of emails like it is called the front desk too, to get hooked up and we’ll try to figure out a plan. I think that’s the, that’s probably the best especially if athletes are really interested in figuring out what they should be doing as an individual versus

2:00:59 

BRUCE HOYER: Just stop blaming all on health.

2:01:00 

LIZZIE KASPAREK: Even all this stuff. We talked about it, it’s like, this would work maybe, but like, I want to hear what you’re doing right? Maybe that does work and we just need to tweak a couple things. So, yeah, reach out. I’d love to have somebody in my office and be able to work with them.

2:01:12 

BRUCE HOYER: Awesome. Yeah, very much.

2:01:14

LIZZIE KASPAREK: Yeah. Thank you.