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0 (1s): Coming up on the get lean, eat clean podcast. 1 (4s): So she had the diverticulosis, so it started helping her with that. It also started helping her with her depression and her anxiety. And she'd had those issues since she was, you know, a teenager and here she is now, you know, to just turn 31 at the time when we put her on it, she was 29. So it was just amazing to see the huge difference that that happened in her and my clients, you know? So I was like, okay, there's definitely something to this. I need to do it. If I'm going to have my clients do it, I need to do it. So I just set out to do it for 30 days. And here we are, you know, 650, 60 days later. 0 (47s): Hello and welcome to the, get clean, eat clean podcast. I'm Brian grin. And I'm here to give you actionable tips to get your body back to what it, once was five, 10, even 15 years ago each week. I'll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you long-term sustainable results. This week I interviewed certified nutrition, coach Kate cresting. We discussed Kate's healing process, her journey into carnival eating along with her morning and workout routine. How carnivores saved her daughter's health, Kate's race across America and her one tip to get your body back to what it once was. I really enjoyed my interview with Kate. 0 (1m 28s): I know you will too. Thanks so much for listening and enjoy the interview. All right. Welcome to the get lean eat clean podcast. My name is Brian grin and I have Kate Crescent. Garonne certified nutrition coach. Welcome to the show. 1 (1m 43s): Thank you for having me, Brian. I'm excited to be here. 0 (1m 46s): Yeah. Excited to have you on. And we got a lot to talk about today. I think we have a lot in common just looking over your website and stuff, but before we get into that, perhaps give the audience just a background into how you got into nutrition coaching. And I know you've had some health struggles yourself that led you down this path as well. 1 (2m 5s): Yeah. I don't know if that's ever a short story. That's hell, but kind of give you a quick overview. So yeah, I, I definitely had some health issues myself and a lot of it came down to just gut healing, the gut kind of thing, and finding what worked for me. And, and like we talked about off on offline, I went to the Institute for integrative nutrition, Ian for short and started my healing process that way. And lo and behold, my, my husband is a chiropractor and he would do his workshops at his office and he always covered nutrition as well. And he said, you know what? You should just start doing my nutrition workshops. 1 (2m 47s): And so when I started doing that, a lot of his patients started asking, well, do you work with people? And I was like, you know what I could, I really could. And so I started doing that and found that that was really my passion. And I, and I think you find this in yourself too, that the more we help people, we heal ourselves as well. And so it was kind of, you know, almost kind of, I don't want to say a, a selfish kind of way of doing it, but it was, it definitely helped me cause I kept on top of all that stuff and the latest and the greatest and learning more. And so that's how I became a nutrition coach. Is, is that way. 0 (3m 26s): Yeah. I always say the best way to learn is to teach. 1 (3m 28s): Absolutely. Yeah, because I 0 (3m 31s): Coach clients in health, but I also coach them golf 1 (3m 34s): And I didn't know that 0 (3m 37s): I coach high school golf. So 1 (3m 40s): Yeah. I might have to ask you for some help on that too. Cause I don't know how to go with oh, okay. 0 (3m 45s): I mean, I could talk an hour about golf. I won't get into it, but I will say that when you do, when you're telling these 15 year old kids, you know, different things about the mental game of golf and getting better at it, it's like it helps solidify it in your own golf game. So yes. Yeah. Teaching definitely whether it's health or golf or whatever is the best way to learn. 1 (4m 5s): Absolutely. I agree. And I find that a lot of the messages I was giving my, my clients and my husband's patients were things I needed to hear too. And that's kind of hard to take, right? When you're, you're, it's easy to do that for somebody else, but when you have to do it for yourself, it's kind of hard, but like our, our own worst critics, number one, but we're also our own worst patients and clients. Yes. 0 (4m 28s): I hear ya. And before you got, before you became a certified nutrition coach, I know we were talking offline, you worked for Pfizer and I'm just curious how that experience sort of led you down becoming a health 1 (4m 42s): Coach. Yeah. So that is another big reason too. So I, when I worked for Pfizer, which I don't like to admit often, just because of the damage that it does for people like the pharmaceuticals do. And so yeah, I worked with them right out of college. I knew a couple of a handful of people actually that worked for Pfizer. And so before I even graduated college, I had a job and which I thought was great because I was a single mom at the time I was, you know, going to school full time, raising the kids by myself and working full time. Like, why wouldn't I want to have something that was that glamorous as far as money for, for kids. Right? Cause I had my school loans to pay off. 1 (5m 24s): And then I had two kids that were shortly going to be going to college too, and obviously to put a roof over their head and you know, to support them. So I was like, well, why wouldn't I want to do this and those jobs at the time. And they probably still are because their sales positions paid a lot of money. And so I went into it blind, you know, and, and not knowing too much. So when I, when I started working there, I always had leopard tour. So it was a cardiovascular, it was a Staton. And I was very passionate about that because my dad had had two heart attacks before the age of 50. It actually runs in our family. You know, I'm a big believer now that it doesn't, it's not necessarily our, our end all be all. 1 (6m 7s): If it's in our face, we have control over our genes and we have control over what we put into our body. And, and at the time I didn't believe in that fully. And so I thought, you know, yeah, why wouldn't I want to set up a tour? It's the number one drug. It's the number one company to work for? Everybody knows the name. And, you know, I believed that the studies that they were showing were accurate until they started teaching it to us and telling us, you know, not to pay attention to the numbers needed to treat, which is the number we need to really be looking at. And the biggest studies were like the enhance study and the Framingham study, which are still ongoing. 1 (6m 49s): And those are the ones that they use for the statins and why they want to take care of the LDLs first and which is totally wrong. And the wrong way of looking it's the old school way of looking at things. And so it was kind of hard. Those, the five to seven, I think it was seven years actually that I worked for them. It was hard because I was a single mom and I needed the money and that's what was putting the roof over my kids' head. But then I had this internal battle of finding that the stuff that they were having us say wasn't accurate. And that was really hard for me because I'm all about getting people healthy. 1 (7m 31s): Even back then, if you look at the package, insert of liberatory, it was diet and exercise first. And a lot of my physicians that I called on said, you're the only one that says that. And it was the only way that made me feel good to sell that drug was diet and exercise first. And I was always into working out. And so I was a big proponent of that. Anyway, regardless I used to be a, an instructor. I did a robotics and I also did a personal trainer. So that was always something I was passionate about. So that's why it made me feel good to sell it that way. But when we started really digging into the studies and the things that they told us to stay away from and not to say really started questioning, what was I doing? 1 (8m 17s): Why am I doing this? You know, especially where my dad had to be on a statin. And I was like, whoa, you know, he shouldn't be first off. He should be looking at his diet and exercise. And so that was a big, big indicator as to why also kind of do what I do now, as far as nutrition. Cause I'm a big believer in changing all that through what we eat and what we put on our body and in our body. Yeah. 0 (8m 43s): And, and so that led to you down the path of, I know you've had some health issues yourself just looking like migraines and chronic pain and food allergies and it led you into becoming carnival. Is that correct? 1 (8m 58s): Yeah. So I tried everything and I, I think I'm a big on keeping an open mind and, you know, listening to what people have to say. I'm big at trying things out. I'm a big believer in nothing is the same for everybody. So I'm a big believer in you doing that in equals one. You know, you need to see what works for you. So I tried everything in anything. I mean, I've always been someone that really didn't like meat and it was more texture. It wasn't because of it was an animal. It was just because the way it felt in my teeth, I always struggled with that growing up. So I always leaned more towards the, the vegetarian side of things and eating vegetarian. 1 (9m 42s): And then I was your normal, you know, vegetarian that I've always called a Carpentarian. So I would eat a lot of carbs and the carbs I would eat would be like the beans and the rice, the ones that were supposed to be healthier for you. It wasn't that much of a pasta eater kind of thing. So I, I paid more attention to that and then realized, okay, I'm still not a hundred percent what's going on. So I went to before Quito even became the buzzword, it's been around for hundreds of years, but before it became a buzzword recently eight years ago, I, I was keto vegetarian. I have. Yeah. So there, the, the keto thing was what I was, I was heading towards and didn't know what it was called that at the time, but I upped the fat versus the carbs. 1 (10m 34s): And that's when I started doing it that way instead. And I noticed that there was a huge change and healing, and then it was even honing in on certain things that I was eating in that realm of keto, vegetarian that I realized I was having sensitivities to as well. So I did a lot of, you know, I started with the gaps, tried to eliminate everything and start adding things back in. I still had some reactions to sensitivities, to some things, but I picked the things that I didn't have a major reaction to. And that's what I stuck with. Unfortunately. And, and yeah. 0 (11m 13s): So, so you started as a, just to, you were a vegetarian for awhile, and then you went to a keto, 1 (11m 21s): Vegetarian keto, vegetarian 0 (11m 24s): Keto. Okay. And then you went from there to 1 (11m 28s): Two actually now carnivores. And so that eight year period of being vegetarian, Quito was trial and error finding what worked, what didn't work and doing the, what I thought was the biggest elimination of all eliminations, which was the gaps diet. So you really just start with bone broth. Right. So I started there and adding things back in that way. Maybe 0 (11m 50s): Explain for people how to go. I actually talked about this on, on one of my micro podcasts where I just talk for like five, 10 minutes. But when I talked a little bit about elimination diets, maybe just explain that to people, how they can go about that. 1 (12m 5s): Yeah. And there's a couple of different ways of doing that. And I, I look at what I'm doing now, the elimination of all eliminations as well. So there's a couple of ways of yeah. Kind of work. So, I mean, that's really elimination of all. Yeah. But the gaps, the way that I did that one as I did a couple of weeks on just bone breath and got my body to basically detox everything else, but still have some nutrients. I'm not a big believer in just doing water for a detox or just juicing. I'm not a big believer in that. So I decided I was going to do it with the bone broth. 1 (12m 47s): Yeah. She almost did like a fasting bone broth pretty much, pretty much. Yeah. 0 (12m 52s): Which is I I'm a big, faster, big believer in it. And yeah, that is one way of doing it is just, you know, having bone broth because you get a ton of nutrients from that and you're in LA electrolytes as well. Right. 1 (13m 7s): Absolutely. And on top of that, I'm an athlete. Right. So at the time I was doing CrossFit five times a day, five times a week, excuse me, I was running, I was also a rock climber and an ice climber, a surfer. So I was constantly doing something seven days a week. So to just do it on water would not have been healthy. 0 (13m 28s): So, so you did the bone broth and then did you just add in you slowly added in food in, you know, different foods just to see how it would affect your body? 1 (13m 38s): Absolutely. And they say to start with eggs, they say to start with egg whites, and I always had a reaction to eggs for most, most of my life, I had them. And so I was kind of nervous to do that, but I started with the egg white and yeah, I did have a little bit of reaction. Then I did the egg yolks, had a little bit of reaction, so it came down to, oh, and then squashes, they wanted you to add squashes. And so, you know, like slowly adding things in that way. And I found that no matter what kind of fruit I had, I had a reaction to. And the one thing that we have to, to pay attention to as well is that it could take three to four days for a symptom to show up. 1 (14m 18s): So it's not like I was adding these things in all at once and all the time, this was a long process. So it wasn't something that, that I was, it that it was taken care of within a couple of months. It was a long process. I want to say about eight, eight to 10 months of adding things back in. So it wasn't is one way 0 (14m 40s): To add them back in. Like, so you eliminated everything with, and just did bone broth for, I don't know how long you did that for, 1 (14m 47s): I did it two weeks, nothing more. 0 (14m 50s): Another way could be just taking stuff out. Right? Like, do you have your normal diet? You say, okay, I'm going to take out grains. Yep. And then maybe after that, I'll take out dairy and just see how you react that way. That's another way of doing it is if you don't just don't want to go cold Turkey, but it's a great way to have your body heal. Right. If any type of fasting, I always talk about, 1 (15m 12s): I agree with that. And I think we should all be doing some kind of, I don't like calling it intermittent fasting. I like to call it intuitive eating, but I think we should always be doing something like that for sure. I just cause we eat too much and there's just too much, you know, available to us. We have to let the body, you know, get rid of what we've already ingested and if we're constantly eating, we can't do that. So I think I'm a big believer in that too. 0 (15m 38s): What's your eating, I'm sorry. What's your eating schedule like? 1 (15m 41s): Yeah. Well, I just came off a big race, a 17 day race. So mine's a little bit different right now, but normally it would be, you know, I, I don't, I stop eating at six o'clock at night. I'm a big believer in following the circadian rhythm. Like right now it's light until nine o'clock at night. So, you know, if I'm hungry at any point before then it's okay. But I I'm a big believer in following our natural circadian rhythm. And usually about three o'clock is when our body wants to start shutting down, getting ready for bed. So I try and not eat too much further past that if I can help it right now, it's, I'm eating whenever my belly grumbles. And so it's been quite a journey as far as that, that race went. 1 (16m 22s): But for the most part, I only eat twice a day and it's usually, you know, giving myself that 18 hour window before I eat my breakfast and it works out perfect because I, I work out in the morning when I work, when I wake up and I get all my stuff done in the morning before that. And so I usually don't eat before 10, 11 o'clock so right now it's 10. O'clock my time. This is usually about the time when my belly starts to grumble and wants to eat. And then I don't eat again until probably, you know, like three, four, the latest six, but I don't eat that second meal until my belly grumbles. 0 (16m 57s): And you're eating simply meat, anything 1 (17m 2s): Just meat now you've been doing 0 (17m 4s): It. I thought I saw on your website, is it, have you been carnival for 580 days? It might be more than that. 1 (17m 10s): It's more than that now. So I actually did it yesterday because through the race I wasn't counting, but normally I would just do an account every day. So I'm at 665 days is what I'm at for carnivores. 0 (17m 24s): And just so people know, I want to maybe explain what carnivore is and yeah, 1 (17m 33s): Up until before my race, what I look at, cause there's different ways to do all kinds of dietary theories, right? There's a, there's a, I always say there's a clean way to do it. There's a dirty way to do it. There's a clean way to do kind of where there's a dirty way to do it and dirty. Meaning that for me, when I went carnivore, I wanted it all to be humanely raised. I wanted it to be healthy. I don't want antibiotics. I don't want hormones. I don't want any of that stuff. I mean, those are the very reasons why we have a lot of gut issues and a lot of health problems is because of that stuff. So my thing was, I want to support local farms if I'm going to do it. Luckily I have three local farms here, but I also supplement with a couple of other online places that I could do, like eat nose to tail.org is one in white Oak pastures, which is down in Georgia. 1 (18m 22s): So I have different places to pull from. If my sources here are running low, which has happened since COVID, you know, there's been a lot of things that are kind of disrupted the flow of. So 0 (18m 37s): You do nose to tail. So you do organ meats. Are you adding any type? Anything else? Like I know, like for example, like Paul Sal dinos added in like some fruit and honey, you tried any of that or I have 1 (18m 51s): Tried, I, one of my sponsors is neutral sense, which is the continuous glucose monitor that we can have. And I did a little bit of experimenting with that because like, again, I'm an athlete, right? So I'm able to not have those things, those carbs because I don't have my heart rate above a certain percent or beat per minute. That keeps me in aerobic. So I'm just fat burning. So my body can just function off just fat. I don't need carbs. I don't need sugar. One of the races that I have coming up in August, I will be an anaerobic. I will be straight out sugar burner. So I need to start adding something in whether it's sweet potatoes, something that's a lesser of an issue. 1 (19m 36s): So I did some experiments with that. So I did some sweet potato and I did some honey and I did some coconut sugar. And what I found was quite interesting, the sweet potatoes, my insulin spiked through the roof, my glucose spike through the roof, but it came back down and that's what we want to see. Is it coming back down quickly, the sugar, as far as the coconut sugar and the honey went, I didn't see much change in my, in my glucose. So those would be the two things that I would probably start to incorporate, or those two things. Those are easy to bring on the trail, enter on, on a bike ride. So that might be my source of carbs and sugar. 1 (20m 17s): When I do that, I just need to do a little bit more experimenting with that. But for the most part, no, I haven't done any of that stuff. It's just been strictly me and for me, like organ meats were hard to eat. So I found a supplement company that is just straight up organ meats, nothing else. And so I've been adding, using that instead. I tried cooking the organ meats. I'm just not good at it. 0 (20m 43s): My, my, we actually I've done. My wife is always to trying things. And so she made, we made bison liver the other day and yeah, it came out. It came out really good. I can send you the recipe. I mean, I would love that. Yeah. I mean, a lot of with the liver it's like liver and onions. Right. I think like my grandparents had it back in the day and, but it came out good. I mean, I will say liver is a tough, it's like a tougher, I don't know. Yeah. It's, it's a tougher substance, but once you get over that, it's a little, you know, it's, it's not like cutting into filet. Right. So once you get over that, it's, it's actually not bad. It's just like a tougher substance, I would say. 1 (21m 24s): Yeah. The texture. 0 (21m 27s): Yeah. But I didn't mind the taste at all. So you're breaking your fast with like ribeye. Huh? You don't eat, you don't eat eggs or anything. Do you 1 (21m 38s): I'm able to now I don't have, since I started, I think it was probably, I w I'll have to look back at my notes, but I believe it was 30 days in of just me. I was able to start having some eggs. Yeah. So I do a lot of eggs. I do a lot of ribeye. I do a lot of flank steaks. Like the fattier cuts of me is what I'll do, but revise are my favorite. 0 (22m 1s): Do you make, do you ever try making beef jerky? 1 (22m 4s): Yes, actually I do. And I actually, that's how I get my organ meats in. If I'm going to eat them, instead of using supplements is I have a meat grinder and I grind up the meat with, with the organ meats and make jerky that way. And it's really good. 0 (22m 23s): Sorry. My dog is knocking on my desk. It's always good. We'll keep recording, whatever. That's totally fine. It's all good. So maybe explain to people, you know, carnivore obviously is very exclusive to just obviously meats and maybe some eggs. What caught it? Did you find that the veggies, the, you know, the anti-nutrients in vegetables and even nuts and seeds and stuff, did that, did you find that that caused a lot of issues for 1 (22m 53s): You? It did. Like, what I noticed was when I went keto vegetarian, I felt a lot better. I got the mental clarity, but there was still like that little piece missing that I didn't feel a hundred percent and I couldn't pinpoint what it was. And so I had been doing a lot of research for, it was about eight months on the carnivore. And I, I was like, ah, you know, it's hard for me because of the meat and the texture. So it was like, it's hard for me to grasp that, to do it myself. And I normally don't ask my clients to do things that I haven't done. And I had a handful of clients, same thing that, you know, when I put them on keto or paleo, they got a hun, you know, they got a lot better, but not a hundred percent better. 1 (23m 37s): There was still some underlying inflammatory issues. So that's why I found carnivores. And I was doing research on that. So I started putting some of my clients on that and believe it or not my daughter. So she had the diverticulosis, so it started helping her with that. It also started helping her with her depression and her anxiety. And she had had those issues since she was, you know, a teenager and here she is now, you know, she just turn 31 at the time when we put her on it, she was 29. So it was just amazing to see the huge difference that that happened in her and my clients, you know? 1 (24m 21s): So I was like, okay, there's definitely something to this. I need to do it. If I'm going to have my clients do it, I need to do it. So I just set out to do it for 30 days. And here we are, you know, 650, 60 days later, you know? So I think that it's definitely not for everyone. I wouldn't put everybody on it. I would highly recommend getting help doing it. If you're going to do it, there are, there are people out there that eat just ribeye and, and eggs and that's okay for them. They've done. They've done it for 15, some odd years for me, I believe just because of the extent that I am an athlete, I need more than just that. 1 (25m 6s): So that's why I incorporate the organ meats. And I think that that's important. I mean, if you look at our ancestors, they ate the whole animal, they didn't eat just the meat. So I think it's, there's something to be said about that. 0 (25m 20s): Yeah. It is amazing to hear these stories. I had Dr. Judy Troy on. Yeah. And ho ho how healing, you know, your diet can be, I think people have to just open their minds to trying it. I mean, you can always go back to what you've done. Right. And yeah. Yeah. I mean, with her situation as well, it was, it was a mental health issue as well. And that helped heal when she, when she went to carnivores. And like you said, it might not be for everybody, but if you're having these issues and, you know, start with food. Right. I mean, 1 (25m 52s): Yeah, absolutely. And I think, you know, it's all connected. I mean, we learned about that and that, you know, you can't, you can't do a dietary change and not look at other things in your life. You know, I know that it all is connected in the way that it helped with my mindset change, you know, working on meditating and whatever that is for people is that walking outside and your bare feet in grounding yourself that way that's meditation for some people, is it actually, you know, finding spirituality through a church? You know, some people feel that that is more of a meditation for them or reading something like a Jordan Peterson book that is about, you know, how to live a better life as far as being a better person. 1 (26m 41s): You know, there's all kinds of forms of spirituality, but that's a big missing link that we have because we're always on our phones. We're always in front of the computer. We always have some kind of outside stimulus. So I think when you make those kinds of changes to the way that you eat, it actually helps with a lot of other areas in your life as well. So more movement, spirituality kind of thing. What brings you joy? You know, social aspects of things like what we struggle with right now, because of what's going on in this world, less connection, human connection, you know? So I think that you can't do one thing without looking at the others as well. 0 (27m 24s): There's no doubt. I mean, I always say if you're struggling, especially like with sleep and a lot of the other stuff doesn't really matter per se. I mean, not that it doesn't matter, but like you want to start with sleep and what I actually, last night I did a meditation. I meditate, I did a sleep meditation before I went to bed and I've been doing, I've been meditating in the evenings and just testing it out. I'm not, you know, even just 10 minutes, this one was 20 minutes. And, and I can, I can tell you this, I I'm a good sleeper. I, I actually felt like I slept even better. 1 (27m 60s): Yeah. I've not done it in the evening. I wonder. I mean, that would be something to test. I've always done it when I first woke up in the morning, but that would be a great cause I've had a hard time sleeping lately just because of, you know, coming off in the high from the race that I did. Right. It's been almost a week, actually. It is a week. Today's a week that I've finished. And last night and the night prior were the two nights that I finally got a full night's sleep. So that's definitely something to look into. What was it like a breathing exercise aided or an actual listening, an audio one. 0 (28m 32s): It was, it was audio. And actually, I, it was through Peloton, but there's so many great apps. I know my sister has gotten into meditation and there's like plenty of meditation apps, if you want like a guided one, but starts start with like a five or 10 minute one I like to do in the evening. Especially if, if you're looking to just help your sleep and get, get the bed, I really found that it helped. 1 (28m 54s): So that's awesome. Cause I, I agree with you on that too, though. You can eat as clean as you want and you can exercise as good as you want as much as you want, but if you're not sleeping, it's not gonna matter. Right. So yeah, I'm a big believer in sleep is definitely priority for sure. Yeah. W 0 (29m 10s): What's your morning routine? You were saying you meditate, what else? I'm a big morning routine 1 (29m 14s): Guy. New. I love that. I love calling them rituals, right? Because it also gives you that ability to have a little bit of flexibility because there's that, that guilt aspect, if you don't follow, like if you don't have the rigidity. And so I like to call it a ritual for that reason, but I usually wake up at four and I go into another room and I actually listened to a meditation that was made for me. So I I'm all about that rapid transformation therapy. And basically it's, it's hypnotherapy basically is what it is. And it puts you in that feta state and it works with the, you know, your subconscious mind and it kind of reprograms that kind of stuff. 1 (29m 58s): What I found working with clients, and I'm sure you have experienced too. There's always that little, little missing link that I always call it the upper limiting factor, where we're always, you know, trying to better ourselves. And then all of a sudden we get knocked down two notches. And a lot of it is because of our upper limiting beliefs that we have. And so this kind of works with that and basically tells you, you are enough. And that's one of the things that we don't believe in a lot is our self-worth. And this is one of the things that I've been working on for about a year. And I've been listening to this meditation for a year. I noticed the days that I don't listen to it, that my, the way I talk to myself is not so kind. 1 (30m 38s): So I make sure I do it every day. It's about 20, 25 minutes. And then I, after that, when she counts down, it wakes me up. I automatically just kind of wake up and I start to journal. So I write a lot of things of, I start my day with what I'm grateful for and I do it for things in my life, but I also do it about myself because it's easy to give gratitude to other people, but not ourselves. And so I try and do that every day, at least list three things and they can't be the same. So they always have to be different. 0 (31m 8s): I have a gratitude journal. I've been doing that and I keep going, but you keep going back to the same things, but you got to get, you know, there's a lot more things, even just the little things, you know, being able to get up and go for a 1 (31m 19s): Walk. Some people can't, some things like that, your hands, your eyes, you know, being able to see things, smell things, you know, like, so they're, they don't have to be huge. They, like you said, the little things we need to start being grateful for. So I love doing them. Okay. 0 (31m 33s): So after the gratitude journal 1 (31m 36s): For that, I ended up going downstairs and getting my husband ready for work. So like, he'll, he goes off to work and I love setting him off on the same level as I did. I'm a big believer in starting nice and calm. And if you start your day, that way, your whole day is going to do that. I 0 (31m 53s): Mean, getting up and looking at your cell phone right away is not the way to go 1 (31m 57s): The way to go. And I've fallen into that these past few months, I've fallen into that because of the race that I was doing. So I'm starting to break myself of that now. So it's getting back into, I mean, it's easy to fall into that habit. The people that I was working with was overseas, they're in the UK. So when I wake up at four it's nine, o'clock their time. And I've got a whole list of messages of things that I need to do that day. And so I was like constantly scrolling through or things that they needed. So now it's to unlearn. That is something that I'm, I'm doing again. And I wanted him to start his day the same way. So I'll go down, I'll make him breakfast. 1 (32m 38s): I'll make him coffee. I'll sit with him before he goes off to work. So he starts his day. Nice and calm. Cause he sees patients all day. He has to be spot on. And so, you know, for him to start his day nice and calm and not rushing around and panicking to get things done is, is huge for me to, to offer him as well. And so once he leaves, that's when I do my working out my cardio, my weights and all that. And then I don't see clients before 11 o'clock. I don't do any of that before 11, because if I can't be there for myself, I can't be there for them a hundred percent. So I need to make time for myself 0 (33m 14s): And making time for yourself. And you know, you're getting up at four. I always tell people, even if they're just getting up half an hour earlier than you're used 1 (33m 20s): To start somewhere, right? Yeah. I would say even five minutes, all you need is five minutes to start. And then that five minutes will grow. Once you realize how important it is and how good you feel it grows. Right? Yeah. 0 (33m 35s): And talk about the race. I know we were trying to book this and I think you were in the midst of it. So on your website, it's my race across America. It's 40. What was it? 40 to a hundred miles. Yeah. And what, what was it for? 1 (33m 51s): So there's a couple of, of races that we can do that, that we have here in the United States. It's the longest race. First off, there's the race across America. And then there's the trans American bike race. So one starts in California. One starts in Astoria, Oregon. And I did the one that was in a story of Oregon. And the reason why I did it was because it was self-supported. You can't have any vans, you can't have any help, whatever whatever's available for all racers, you can have basically. And if it's not available for everyone, you can't do it. Or else you get disqualified from the race. So if someone were to like, I'm peddling along someone to come out and say, Hey, I have two bunk beds. Do you want to stay kind of thing? 1 (34m 32s): You can't do that. Unless all hundred of the racers or however many are out there can sleep in the same place. So those are the, that's what that means by being self-supported 0 (34m 42s): Oregon. 1 (34m 44s): That's where if you were to do it in real life. So what happened was I did it virtually instead of in real life and the platform that I used, you're able to upload GPX files the actual road and ride the actual road, the smart trainer that I have with these GPX files, it picks up gradient and it picks up slope on the road. It picks up all of that stuff. So my smart trainer adjusts the resistance to that. So if I'm going up over the Rockies, I'm hitting the same kind of slope as somebody who's out there. The only difference is I don't have the weather. I don't have the inclement weather that I'm facing that they have. So I had both of them had their pros and cons. 1 (35m 25s): And the reason why I did it virtually was because I wasn't able to get bike parts in enough time. And I wasn't able to even get a new bike because of everybody wants to be outside right now. You know? So everything is just in such shortage that I, I was like, okay, I didn't want to chance not having the equipment. So I just decided in February, when I got the email from the, that we call it T Tabor for short. So trans American bike race, we call it taper for short. But when I got the email from them, they were not sure if it was a definite yet, I was like, okay, I'm ready to do this. I want to do this. It took me a year to train. I want to, I'm going to do it. 1 (36m 6s): And so that's when I ended up doing it, decided to do it virtually. They ended up doing it in real life, which was great. I'm kind of bummed that I didn't get to do it, but it's always going to be there. I could probably do it next year, but I wanted to do it carnivore and prove to every, not everybody. I shouldn't say it that way. I know that our bodies don't need carbs. I haven't had carbs in eight years. I haven't had sugar in eight years. I know we can do it without, so I did it. I wanted to do it that way. And I also wanted to raise awareness for hope ptosis. And that is, you know, where you lose loss of your muscle. And one of the guys that I was training with, he lost his wife two years ago to that. 1 (36m 50s): And, and so it really meant a lot to me to be able to ways, oh, awareness. He wasn't even about raising money. He just wanted awareness because him and his wife didn't have that awareness when they were going through it. And he wished he had, cause it would've made her life so much easier. I shouldn't say easier. It would have just been less painful for her if they had that, the knowledge and the awareness of it. So that was kind of the approach we were coming from is, is raising that awareness. And, and it was actually really an eye opener for me because it's all about, you know, pushing yourself to that limit. 1 (37m 30s): And she, she did that before she passed away. She made such an impact of always being happy. I mean, it's stuff that you and I teach our clients, you know, she was always looking for better ways to approach her situation and making it a positive situation. And she was very inspiring and I feel like I've known her. I knew her through him and her story and just following her, she has a beautiful page Facebook page. So I was able to go through that and something that I could relate to as far as what she was trying to teach her followers. And I think her and I would have been best friends if she was still alive. And so that really meant a lot to me to help raise awareness for that. 1 (38m 11s): So for every mile that I did, I wanted to raise a dollar. And so that was kind of the awareness behind all of that, you know, 4,200 miles and, and to do at carnivore, knowing that you could do it healthy instead of eating, we call it geisha and food, gas station food, you know? So that, that was huge in of, and my, I figured since I was going to do it virtually, I wanted to have a goal. If I was going to do out in real life, I was just going to go and do it. I wasn't going to try and beat any record, but being home, I wanted to have a goal because I could, I could probably still be pedaling. I probably would have, you know, a hundred miles a day, whatever, you know, kind of thing. 1 (38m 55s): How many miles did you do a day? I ended up doing the first day. I did a hundred, 280 a day that first day. And then I ended up going down to 230 is what I average 2 30, 2 40 right around there. So, and I wanted to beat the current woman's record and which was 18 days, 10 minutes. And I did, I did it in 17 days, 14 hours. Wow. Congratulations. We didn't think it was going to happen because the first day when I did the 280 miles, we thought we were going to actually break the record. Like really smash it. If I had kept going at that rate, I would have been 15 days. 1 (39m 36s): But with the heat waves that we had and outside, I know it did it inside and we don't have AC in our house. We had, we had, it was like 90 degree days and over 80% humidity and I was on the top floor, which didn't make it any better. How do you sleep in that? Oh, it was hot. It was hard. Yeah. I, I had a couple of instances. My daughter actually literally saved my life twice because of it. She was recruited as my team to have be the eyes for them. Cause they were overseas. They can't see me. They don't know, you know, what's going on. 1 (40m 15s): But she came to see me. I couldn't swallow anything on the first day because it was just so I had the fans on because it was so hot and anytime I ate something, I would literally choke. And so I stopped eating and I burn 10,000 calories a day. And as we both know, it's not calories in calories out, but when you're doing something that extreme, it is. And so I was depleted that, that second day because I couldn't eat anything and I was still doing all that high mileage. So she ended up her and her husband ended up buying a AC unit, putting it in that room. Yeah. Because I ended up having heat exhaustion too. It was, it was crazy. 1 (40m 56s): You know? So being depleted, having heat exhaustion, you don't have that right. Mental awareness. So yeah, it ended up being, we didn't think I was gonna finish. A lot of people didn't think I was going to finish, but I was able, it was early enough in the, in the race and I wasn't as sleep deprived as had it been later in the race. I just said, okay, what does my body need? It needs sleep. And it needs to be repaired. So I just told the team, I was like, okay, I am going to cut out the last section. I'm going to sleep four hours, not two hours, almost like four hours. And I'm going to heal my body. And they, I was like, it's not about breaking this record anymore. It's about getting it done, but in a healthy way. 1 (41m 38s): Right. They were very, very supportive and helpful in that. And so, but I still ended up beating the record. It just, wasn't going to be 15 days. It just ended up being 17 that I had planned to do to begin with. Wow. Very impressive. 0 (41m 53s): And we're, and people can learn about that on your website. Right. So people know what's best place to reach you on your 1 (42m 0s): Yeah. So it's K eight for wellness. So it's the letter. K the number eight, the number four wellness.com. And I also have a YouTube under the same thing and either some YouTube videos on there of the race, what was really cool is we did it virtual and we were able to live stream it. So we had a lot of big, huge, thought-leaders doing a lot of, I w pre-internet prerecorded the interviews with them. So I had like Dr. Phil Maffetone and Mark Allen who's six time Ironman finisher, huge in the fitness world. And then I also had Dr. Shawn baker carnivore. He was in there, we had, you know, autumn Smith who talks a lot about the mental health and food and how that's related she's Paleovalley. 1 (42m 46s): So she was on there talking about that stuff. So we had a lot of really amazing guest speakers to, to offer knowledge as well. Like why am I doing carnivore? Which is huge to a lot of people. They're like, why is she eating just me kind of thing. So it just kind of gave them, I had all perspectives of, I started paleo. I had Quito cause I, Brad Kearns on there too, was a good friend of mine. So I had, you know, like all levels of how you could eat and what would be a healthy way to do that. The only thing I didn't have was vegetarian because I'm a big believer. We need meat. I, I found that out myself, you know? 1 (43m 27s): So I think that that was the only dietary theory. 0 (43m 32s): Do you, do you see yourself adding it ever adding back anything? 1 (43m 37s): Yeah, absolutely. I've been experimenting over these 600 days of just having a bite here and there and then waiting. And I've had, it used to be almost instantaneous, you know, like migraine bloody noses, rashes hives. It's not that way anymore. It takes a couple of days, but it's usually now just an, like a, a really upset stomach or a headache has nothing to do with any, so I know I'm healing, so yeah, definitely. I don't think I'll ever have sugar again or carbs. I mean, I'm a big believer that those are two of the culprits, two of the three. And I think the other one is definitely the seed oils. So, you know, having those again, I'll never do that again, but I, I will definitely add in some vegetables and without a doubt, I do occasionally. 1 (44m 25s): So 0 (44m 25s): Nothing refined, obviously nothing refined, but you might add some veggies. 1 (44m 30s): Yep, yep. Definitely. Without a doubt. Yeah. I think that we do need some, you know, we used them as our ancestors used them as a fill in when things were scarce and I would love to be able to cycle through those, you know, just have a little bit of a variety. Yeah. 0 (44m 49s): So one question I ask all my guests at the end is what's what would be one tip? You'd give someone who, you know, maybe they're in their fifties and sixties and they're trying to get their body back to what it once was back. You know, maybe when they were in their twenties and thirties. I know there's probably a lot of tips, but what would be one tip? Maybe you'd give that person, 1 (45m 7s): Ah, see, that's really, it's hard. You're right. There's a lot. I think even, even in, in our fifties, there's one of the things, I mean, obviously sleep is huge, but one thing is water. We don't drink enough water. I've noticed that in all stages of our life. And if working with people, I see it too. That's the first thing that we let go is the amount of water that we drink. It's so underrated. And it's something that gives you a lot of energy, just drinking enough water. People don't even realize it. They're like, oh, and it helps with inflammation. It helps flush out a lot of that stuff too. So, you know, finding water, you know, like a routine around water each day for me, it's getting it ready if I don't get it ready, I call it water prepping. 1 (45m 50s): If I don't do that in the morning, I don't drink enough. It's easy to forget. It's easy to let go. So I think water is huge, right? 0 (46m 1s): I always say, if you think you're hungry, maybe you should drink some water and see how you feel after 1 (46m 6s): That. So the one in the same receptors, right? We feel when we are thirsty, we feel hungry. That's the first thing to that we feel when it's really probably hunger. Absolutely. Cause we don't have a lot of us can't produce that ghrelin and are in that ghrelin is what makes our belly grumble. And when we eat carbs and we eat sugar, we don't have the ability to make that growing. So it comes across as you know, like when we, some people like, oh, maybe I'm hungry. It's like that empty feeling. It's not really a grumble kind of thing. So it's usually, it's usually thirsty, thirsty. Yeah. 0 (46m 43s): With your water. Do you put electrolytes in it or salt? 1 (46m 48s): I do because I'm a big believer in that stuff too, you know, with the minerals and stuff. Absolutely. I, some days I use more than others, you know, we're going through this huge heat wave. I'm constantly sweating, so I'll have a little more, but for the most part, I usually just use a packet, two packets a day and it has sodium potassium, magnesium in it. And nothing else. I don't do anything that has Stevia or anything like that in it it's unflavored 0 (47m 16s): Well, this is great. Kate. We had a few interruptions from my dogs, but other than that, we made it through 1 (47m 22s): Life happens. That's all right. We all have animals. We know what that's like. Yeah. 0 (47m 26s): We have animals who like the bucket squirrels. Yeah. But I appreciate you coming on and telling everyone your story and yeah, I, I hope we'll hopefully be in touch down the road and thanks again so much. 1 (47m 44s): Have a great day. Hey, 0 (47m 47s): Get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards their health goals. Over the next six months, we will focus on sleep stress, nutrition, meal, timing, and building lean muscle. 0 (48m 28s): If this sounds like a fit for you, email email@example.com with the subject line blueprint. That's firstname.lastname@example.org with the subject line blueprint. Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member who looking to get their body back to what it once was. Thanks again, and have a great day.