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0:15
Running and growing a small business.
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The Small Business Show is the official podcast of Garuda promo and branding solutions.
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Hello, everyone. You're listening to the Small Business show.
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My name is Swayer Ho. You can also call me the promo guy.
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Today. My guest is Tony Castillo from Nutrition for Performance.
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Tony is an elite nutrition expert specializing in sports nutrition and optimizing small
0:38
business owners to boost their performance through nutrition.
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Tony's background is dietetic led him to work with Major League Baseball team such as
0:47
Toronto Blue Jays and the University of Florida.
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Tony's journey started in middle school as an overweight student and continued to high
0:56
school until he jumped onto a diet, resulting in an unsustainable weight loss.
1:06
Today, Tony is on a mission to teach executives about the significance of healthy
1:06
lifestyle modification that can optimize performance from the boardroom to the bedroom.
1:16
How are you doing, Tony a swire ho thepromoguy I'm going to call you Swire.
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I just prefer your name, but I'm super excited to be here.
1:23
Thank you so much for having me. And as we began this call, we are both hydrated.
1:27
So if you are tuning in, please make sure to hydrate.
1:30
Yeah. Tony, I think your bio is one of the best that I have announced the show.
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You catch everyone's attention, especially you could optimize your performance from the
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boardroom to the bedroom.
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Before that, I wanted to dig deeper.
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Is it the main reason why you get into become a dietitian because of your own experience
1:46
in middle school and high school?
1:52
Swire 100%. You have kids.
1:54
When I was 13 years old, I went to go see a urologist and the urologist told me I can
1:54
either do testosterone replacement therapy or plastic surgery because I had man boobs at
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13 years old.
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And I was very embarrassed by my body. I was even bullied by people in my class because I was just overweight.
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I didn't do either of those two options. And I can't believe that that was even an option offered to a 13 year old, much less.
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That's the quick option we typically look for today.
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There are better ways to go about it. And my mission is really to help people see to stop doing these drugs that are promoted as
2:18
the silver bullets or doing these surgeries.
2:26
We could talk about Ozempic, we could talk about wagovi.
2:29
All these things we hear people are doing, it's just another diet fad.
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You're not changing the diet, you're not changing your lifestyle.
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It's like putting a band aid on a broken leg.
2:39
You're not going to fix it. You have to find out why the leg is broken and what needs to do to mitigate it.
2:43
Right. So why do we keep putting these bandaids and buying these green powders or fat burners or
2:43
trying new supplements versus what's actually going to work for you?
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Right. And I think that's really been my passion because I just see people keep falling and
2:53
falling for the same things.
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Heck, it even happens in my own home. My my mother, she's been taking Ozempic.
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And I'm like, mom, what are you doing? And she's like, I know you're not going to like me taking it.
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I'm like, why not? Mom? She's like, because I still get cravings.
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I'm not listening to my cravings. I'm probably going to gain the weight back.
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And I'm like, yes. So why are you doing it?
3:14
Why are you investing your time and wasting your time with these things?
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So it's just this. We live in a time of instant gratification, and one of the things I work on with my
3:18
clients is that it takes time.
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As you told me today. Swire you were doing a little bit of kettlebell workouts, and you're seeing a change in
3:25
your body.
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So it just takes time in order to see change.
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As much as we want things to happen overnight, at this moment, it doesn't exist.
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I think the social media contributed to the right now effect.
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Also like before, back in my days, right?
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So you're supposed to read a magazine, you do some of the work, and then you test it out
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in like a month.
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But now I just want to the next post that I have, I have to be incredible.
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If not, I'm looking for going under the knife.
3:56
Or I take, like you said, some powder, and those are expensive too.
4:00
So from what you're saying, we need to look into what we obviously put into our mouth and
4:00
maybe to see what's missing or what's too much and to adjust it.
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And that will be probably the way you approach it.
4:14
Is that correct? Absolutely. It's about what we put in our mouth in our minds.
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How are we moving our bodies, how much sleep are we getting?
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It's about the things we're ingesting that gives us our most outward view of the world and
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of life and how we can optimize it.
4:28
Is the things that we're consuming aren't helpful?
4:32
Okay, so let's get into it. I'm really interested.
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This is the one thing that I hear from people.
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You don't have to be in business, right? They complain that they don't have enough energy throughout the day.
4:44
I can mention some of it. I'll drink more coffee.
4:46
I will take the Five Hour Energy or powder or whatever.
4:51
I don't know, whatever they do. Are there things that we could subtract or add into our diet that can make us more
4:53
energetic throughout the day?
5:01
Absolutely. Swire so let me also state, I'm a small business owner.
5:05
I used to have these same fumbles that you might have had, which is trying to have enough
5:05
energy throughout the day.
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I used to rely on coffee. For example, a client that I was just working with, he was someone that would drink a
5:11
whole pot of coffee all day.
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He would even have that afternoon espresso to get through that afternoon slump.
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So the number one thing we can do today to improve our energy, I'm going to give three
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things right now, but the number one thing we can do, and the first secret is just drink
5:20
enough water.
5:29
One of the main things I talk about is literally hydrate or hydrate.
5:32
We are chronically dehydrated. 60% of our body is made of water, so that means most of our body and our brains are made
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of water.
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So if we need to have enough energy to get through the day, we want to make sure we have
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enough fluids in our body.
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So a good way to figure this out swire for anyone listening is doing half your body weight
5:44
in ounces of water, right?
5:51
For ounces, yeah. Okay. How much do you weigh? If you want to share that?
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Swire I am 144.
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I weighed 144. So you need to do at least 72oz of water, and that doesn't account for physical activity.
6:03
And for those tuning in, they get a little surprise.
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Right now, live, I'm going to pull out my jars of pea.
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Yes, I said my jars of pea. And you're probably like, why does Tony keep jars of pee on his desk?
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But here we go. Swire we got our jars of pea right here.
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We have the clear urine.
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This is not pee. Let me just make sure. I say.
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We have one that looks like lemonade and one that looks like diet soda.
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I used to have an apple juice one, but that one fell.
6:29
Swire to be honest. This with you. So the apple juice one is where we want to stay away, and we want to stay away from the
6:30
dark urine as well.
6:34
We want it to look like lemonade, and we do not want to have clear urine, which is a big
6:34
misconception.
6:39
We'll talk about how that relates to energy right now.
6:41
So when we have clear urine, it means we don't have enough sodium, potassium, magnesium,
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or chloride or electrolytes.
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So it doesn't hold in our water. We urinate it out, and we get rid of it.
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So we need to make sure we get enough of those electrolytes in, which can be through
6:50
electrolyte rich beverages or adding salt to our meals.
6:56
If we don't have those electrolytes, we can't think well because we're constantly running
6:56
to the bathroom versus being focused on our tasks.
7:00
So that could really draw away our energy. The other side of the pendulum, which is we have this dark urine, which I have seen as
7:02
well.
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Swire there was a story of a gentleman I was working with.
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He sent me a picture. I actually got to go see the urinal he was in, and it was a baseball player, and it looked
7:11
just like that.
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And he's like, Tony, I thought you'd be so proud to see my dark urine.
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I was like, this is the worst thing I could see before your game.
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I asked him what he did the day before. And he was drinking Fireball, he was drinking Miller Light, just really enjoying life with
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his buddies and playing golf, which happens to many small business.
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They enjoy it. The next day, they wake up a little bit tired.
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Well, his urine was so dark, he actually went out to play and pitch.
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He actually had no energy. He felt nausea, he felt dizziness.
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And if you know anything about baseball, he gave up ten runs in the first inning.
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He was a pitcher. They pulled him out immediately.
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Right. So these are things that affect our energy, and it's something that we typically don't
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even look at.
7:51
So you want to make sure you drink half your body weight and ounces as a minimum.
7:54
That doesn't even quote. Does it mean that no matter how much weight we are, we still go by the half of our body
7:55
weight roots?
8:02
Correct. So if you were, let's just say, swire somehow gained 300 pounds, I'd want you to be
8:03
drinking at least 150oz of water, because that also helps our thirst signal and our hunger
8:03
signal, because sometimes we forget and our mind says, oh, we're actually hungry, or are
8:03
we actually thirsty?
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So drinking enough water can help us reduce that hunger need.
8:25
If it's not hunger, if it's actually just thirst. Because in our brain they're in the same area, so sometimes we confuse it.
8:31
Do you think we should track it like I used to?
8:33
I have an app that when I drink water, so I have one, so it's 32 ounce, and I will do four
8:33
a day.
8:41
So I would track that. And I think this cup that I have here is about 32.
8:46
So do you suggest something like that to make it easier?
8:49
Because sometimes we forget. So when people forget, one of the tips is number one.
8:54
Absolutely. Track that is a big tool.
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A lot of the people I work with may not have enough time to track.
8:58
So we do notifications where they put a little Post It note on their computer, just like
8:58
where we are, and it says Drink water.
9:04
Because when that annoying post gets in your way and you need to move it, it'll remind you
9:04
to drink water.
9:08
The second thing is always having a water bottle or a water cup around you just like what
9:08
you're doing, swire.
9:13
And then of course, you want to make sure you can put reminders even on your phone or on
9:13
your calendar, to take a sip of water.
9:18
So those are just some simple ways for us to remember to drink water.
9:21
It's almost free, too. Oh, absolutely.
9:25
Always free. So nothing fancy.
9:28
You don't have to get like special. I know you could pay like five, $6 for a performance.
9:34
And whatever water, old fashioned water is fine.
9:39
So those PH waters that we hear about, they typically just make you run to the bathroom
9:39
more.
9:44
And here's the thing once it goes into your mouth.
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I've confirmed this with dentists, and recent research shows that when you have these PH
9:46
balanced waters, they actually cause your teeth erode, and you can actually get cavities,
9:46
and it messes up the microbiota in your mouth.
9:57
So we hear a lot about gut health. Well, the first part of your gut is your mouth.
10:01
And when you drink these PH balanced waters, they actually mess up the PH balance you have
10:01
in your mouth.
10:07
By the time it gets to your stomach, it's all going to be acidified.
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So it's really a waste of time, because if your body actually could be changed by just the
10:10
water you drink, we'd all be very sick many parts of the time.
10:17
Our body's very apt to survival, not to dying off.
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So with that, absolutely. So water is the most important thing when it comes to energy.
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Swire and then that second piece would be making sure that you eat enough carbohydrates.
10:32
Okay. This is probably something that people are running and screaming about, because every word
10:33
now yeah, it's a dirty word.
10:41
I was actually at my friend's bachelor party. We went to a comedy show.
10:44
They go through all my friends what they do for a job.
10:47
It was like tech, small business owner, a CIO.
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And then all of a sudden they get to me and they're like, sir, what do you do?
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And I said dietitian. The whole crowd turned on me, so why are they all boo?
10:58
And the comedian says, wow, take away their guns, just don't take away their carbs, it
10:58
sounds like.
11:04
But it was just so interesting because dietitians get this bad rap.
11:08
But you have to have carbs. Carbs are our body's main fuel source.
11:13
Swire and when we eliminate them, that's what leads to those big crashes in energy.
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So when we tend to eliminate carbohydrates, which is the main fuel source in our body,
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then we tend to lose that energy.
11:24
And when we talk about carbohydrates, we want to make sure those that are higher in fiber.
11:28
So there's actually something called the carb to fiber ratio, not net carbs.
11:32
Net carbs is just a marketing term. It doesn't mean anything.
11:35
Which you are great at marketing. I have nothing against people in marketing.
11:38
You guys do a great job, but net carbs does nothing.
11:41
It is just a term that was made up to make you feel better about what you eat, but it has
11:41
no actual help in your health.
11:48
So what you want to do is called the carb to fiber ratio.
11:50
And that's something I'm more than happy to share on, but I want to make sure we touch on
11:50
everything.
11:53
Is that okay if I touch on that for a moment, it yeah.
11:55
So you mean like vegetables, right? Instead of broccoli?
11:59
So vegetables, fruits, those are what I like to call those premium carbs.
12:03
So the ones that give you full energy. But when we talk about that carb to fiber ratio.
12:06
You can pick any product that is bread, rice, pasta, chips.
12:10
You take the total amounts of carbs and you divide it by the total amounts of fiber.
12:14
And whatever number that comes out to has to be five to one or less.
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Anything that's six, seven, 8910 is going to be that regular carbs.
12:22
It's going to make your energy shoot up and crash back down.
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So we want anything that's five to one or less to keep that steady energy throughout the
12:25
day.
12:29
And there's many products out there that are available. Some of my favorite would be quinoa is a great one out there.
12:34
Sweet potatoes. Even potatoes have fiber, right?
12:37
We're talking about whole grain rices. Those are the things that are going to make a bigger difference in your energy throughout
12:39
the day versus actually cutting them out.
12:44
Because carbs are only stored in our muscles, right?
12:47
And in our liver, and that is it.
12:49
They're not stored anywhere else. So in our livers and in our muscles.
12:52
So if we're constantly using our mind, which uses carbs as a fuel source, but doesn't
12:52
store it, there, we're taking away from our liver and from our muscles.
12:59
So we need to refuel those sources. So definitely want to make sure you get enough carbohydrates to give you energy throughout
13:01
the day.
13:05
Is there a formula like the water or it really depends on the person, on how active they
13:05
are and what kind of maybe profession that they are in.
13:13
It depends on how active they are. Swire so typically for a person, it is about three to 5 grams of carbs per kilogram of
13:15
weight.
13:21
Okay. That is a good model, and that's what the science backs, and I say kilograms.
13:26
I know we use pounds here in the States. However, the research is done with the metric system, not with pounds.
13:31
So I don't want to sit here and make up some numbers.
13:34
So if you're 144, that puts you at about 70, 65 kilos, give or take.
13:40
Yeah. So 65 times three, which is the lower end?
13:44
Well, we'll do 70 times three because that's 210.
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That's easier for my math. So you should be having about 210 grams of carbs.
13:50
Swire and this is my rough math, right?
13:52
I don't have my calculator out per day as a minimum threshold.
13:56
So what's the third one? What's the third one?
13:59
It is not buying the greens powders.
14:02
Not buying those green powders just because.
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Don't buy it. Don't buy it. Okay, now you're putting a lot of money in my pocket today.
14:09
I eliminated I have had green powder.
14:13
They're expensive. They're like, I think, like a small can is like $40.
14:18
Yes. So, one, you don't have to buy the PH water.
14:21
I've saved your money on that. Two, you can actually eat the foods you love.
14:24
So carbs, because I love carbs, and I'm sure you eat carbs wire.
14:27
And three is to stay away from those greens powders.
14:30
Recent research has actually shown those green powders are very heavy in metals.
14:34
Because I want you to imagine how many vegetables do they have to pulverize and dry out to
14:34
make one single scoop of that to give you your full day of nutrients and vitamins, which,
14:34
again, it hasn't been shown.
14:45
Every time we do research to people who eat fruits and vegetables versus the greens
14:45
powder, which one do you think wins?
14:52
Poly? The fresh ones. The fresh ones.
14:54
Every single time?
14:57
Every single time. Not only in what our longevity factors look like.
15:01
We're talking about health factors, we're talking about weight, we're talking about
15:01
energy.
15:05
We're also talking about the gut, health microbiome, having healthier guts, because we're
15:05
actually eating the foods, digesting it, and letting the body take the fiber.
15:14
Versus the greens powder. You're pulverizing it, you're putting a lot of metals, and it's actually been shown to
15:16
have a longer term effect on your liver that is negative because of the metals that you
15:16
find in these greens powders.
15:26
Yeah, because I'm looking at the green powder, and I just so happen.
15:30
I like gardening myself. I have vegetables garden, so when I eat the fresh vegetables that I picked, it's really
15:31
fresh.
15:38
Versus if I, let's say, go to the market and they've been in the freezer for I don't know
15:38
how long, it's not as fresh.
15:44
And I'm sure that the green powder that they have, you never know what kind of vegetables
15:44
they put in.
15:50
And then I think they're dry.
15:53
So how much nutrient can they really save from those powder?
15:57
I think that's a great point. And they probably add something into it, too, to make it fit the nutrition label, right?
16:05
Absolutely. I don't know what they add into it, but I know it's not things you need in your body.
16:10
So save the money. Throw the greens powder away, and it's affecting your energy because it's not doing
16:11
anything for you.
16:16
If you ate the actual fruits and vegetables, you'd have more of that steady energy
16:16
throughout the day versus masking it with a powder that's doing nothing for you.
16:24
Is there a map for the vegetables or again, it depends.
16:27
Or is it like a fist?
16:30
Five servings? I think it's like five servings, right?
16:32
Yes, you should be having five servings. So five fists.
16:35
Your fists, not your kids fists, not anyone else's fists, because people always like.
16:40
To mess with that, like crumble, or is it loose?
16:43
Or you have to pack it. I would just say about your fist, I would say if you could pack it, you don't have to pack
16:45
it, like if you're going to bake something.
16:49
But I would say a loose fist would be comparable.
16:52
Now, if you're having salad, that's where it gets a little tricky because you would need
16:52
about three fists of a greens mix to equal one fist of vegetables.
17:02
But besides that, it's about five fists of fruits and vegetables a day.
17:06
That's really a good point. I think all the three points led me to this question and I think I don't want to say I
17:08
speak for all, but I am trying to attempt for that.
17:17
Let me give you a scenario too, right?
17:20
People, myself included, I go to conference, right?
17:23
Usually it's a morning conference or afternoon conference.
17:26
Assume that I eat good on my breakfast, right?
17:29
But I have to sit in for the presentation for at least three to 4 hours.
17:34
Sometimes I'm not allowed to bring my water bottle or I don't want to get up and go drink
17:34
water and come back.
17:41
That's not business line, right? So I'm dehydrated, I'm kind of hungry and then if I go to some good conference or trade
17:43
show at noon, they reward you for your sitting out there.
17:53
So they will have a feast, they will have pastries, they have pasta, they have all kinds
17:53
of things in there and then I eat that, I feel happy.
18:01
But then I am really tired in the afternoon and those are the meeting when in the
18:01
afternoon we start losing people.
18:09
Can you speak on that? And in general sense, what should I be eating when I'm really hungry and dehydrated coming
18:10
off from all morning meeting?
18:19
So there's a lot to pick up there swire. So the first thing we're going to talk about is let's work backwards.
18:23
So that afternoon slump, it is completely natural for all of us to have that our circadian
18:23
rhythm.
18:28
00
18:28
period in the afternoon and many people turn to caffeine, which can be helpful but can
18:28
also be detrimental if you turn to coffee and it ruins your sleep, so makes you go to
18:28
sleep later, then we know it's an issue.
18:42
And it takes about 6 hours for caffeine's half light.
18:45
00, by
18:45
00 you still have about 40 milligrams of caffeine running through your
18:45
system.
18:55
So that's the first thing people try to turn to coffee and it's completely natural.
18:59
So what do we recommend? One if you can take a quick nap, you want it to be 30 minutes or less.
19:04
But typically at these conferences and business meetings we don't have time for a nap.
19:07
So you want to have a protein rich snack and a carbohydrate or fiber rich snack.
19:12
So one of my favorite things to do at a conference, you could bring some beef jerky, you
19:12
could bring a protein bar.
19:17
Those are going to be some easy things when we're talking about proteins that don't smell
19:17
or stink up.
19:21
You could also bring a protein shake, which would be an easy one to help with that hunger.
19:25
Then you could pair it with fruit. I would recommend an apple, not a banana because one time someone brought a banana and
19:26
they put their iPad and their computer in the bag and the banana got smashed.
19:38
Yeah. So swire pro tip, no bananas at conferences or travel.
19:41
As much as you might love bananas, wait till you get somewhere where they're not.
19:44
Yeah, I think those are available. I would see them almost every conference.
19:48
But people don't reach for the apples.
19:51
They usually still intact, but then all the pasta, the pastry are gone.
19:55
They typically go for all the other stuff. Yeah.
19:58
So that high fiber foods, right? You can also bring some high fiber snacks.
20:01
There could be some sort of high fiber chips that you like.
20:04
Now let's go back to where you were.
20:06
So we're working backwards, right? So when you're looking at a plate, when we're trying to build it, especially to avoid that
20:08
afternoon slump, you want to make sure you have one fist of carbs, two fists of fruits and
20:08
vegetables, and at least one palm of protein, right?
20:20
Reason for that fist of carbs is because like you said, people get a fist of pasta,
20:20
they'll get a fist of pastries, they'll get a dinner roll, then they'll get a big piece of
20:20
chicken and a steak.
20:29
No fruits or vegetables in sight. And then they go back for the candy that's on the table.
20:34
So we're just really giving ourselves these regular carbs, which I was talking about
20:34
earlier, talking about that carb to fiber ratio.
20:39
So that boost our energy up, but cause the big crash down, right?
20:43
I want you to think of a roller coaster. When you go up, you feel great and then all of a sudden you go down.
20:46
You're like, why did I do this? So that's exactly how you're going to feel.
20:49
It's going to put you right to bed and then even taking it back a step further, as you
20:49
were talking about you're in the meeting, you're chronically dehydrated.
20:57
You're not making the right decisions because only being 2% dehydrated swire can cause our
20:57
performance to go down by 10%.
21:06
So I want you to think about if you have to make a decision and you have a 10% less
21:06
thoughtfulness or mindset behind it.
21:12
So you're at 90%, probably not going to be a great business decision no matter what you
21:12
do.
21:16
As a small business owner, 10% can mean a lot, right?
21:20
We're not this multinational, multi conglomerate company where 10% may not be as much.
21:24
If you're a small business owner, 10% is a lot. So making sure you're hydrated.
21:27
So what do I recommend? Having some sort of electrolyte.
21:31
So this is where you could add salt and this is where if you add an electrolyte packet to
21:31
your beverage would be helpful or salt during the meeting.
21:38
Because remember, if you go back to my pee jars, it helps you absorb or keep that water in
21:38
you.
21:43
So it's really easy to just add a little bit of salt or electrolyte packets to your water
21:43
so you can bring it with you to the meeting and you're not running or dancing around
21:43
because you have to pee or use the bathroom.
21:52
So that's a very easy way to stay hydrated when you're at a work or business conference
21:52
and making sure that when you go to that lunch you're not as hungry because if you're
21:52
hydrated, it will reduce your amounts of fake hunger that you may have.
22:05
This is personal, right? Like you do your own thing and you don't comment on other people, but you actually
22:07
suggest, let's say we add traveling into it, right?
22:14
We're going to out of state conference or we have to stay at a hotel, right?
22:18
You might not sleep as well. And then you might want to do some partying a little bit.
22:24
Pre conference party they call it.
22:26
So you actually want us to maybe take a look at our color of our peak, right?
22:32
Absolutely. See where you are. So if you're really on the darker of the spectrum, that means you should not even drink
22:34
your coffee and drink more water and maybe add a pinch of salt.
22:42
How much salt would you suggest? Great question.
22:44
So we need about the tip of our pinky fingers of salt throughout the day.
22:49
So literally just a pinch that's really small.
22:52
It's a very small amount. So if you feel dehydrated the next day you have that dry mouth or you feel a little bit
22:54
more, lethargic grab some water.
22:59
They have salt at most places, especially hotels.
23:02
Put a little bit in your water and bring it with you. Or you can have some of the electrolyte packs that you can find everywhere that you can
23:04
now put in your water or have a low sugar, electrolyte rich beverage.
23:10
We don't need that high sugar Gatorade or powerade in your body.
23:14
And one thing I almost forgot to mention, I keep saying electrolytes, but there's one
23:14
electrolyte that you do need, but you don't need a lot of, and that's potassium.
23:22
And you might have heard of coconut water or body armor or prime.
23:26
These three beverages are dehydrating you.
23:28
The reason is because they are high in potassium.
23:31
That means it's going to actually attach to the sodium and make you pee it out.
23:35
So it will give you a false sense of hydration. So those three beverages in particular.
23:39
So if you're someone who really likes coconut water because you want to stick to something
23:39
more natural, you need to add salt to that beverage because if you know anyone that has
23:39
high blood pressure, they actually take a potassium pill to help you urinate it out.
23:50
So it's a diuretic. So you want to stay away from prime body armor or any coconut water because those three
23:51
things are dehydrating you and are not an electrolyte rich beverage for what you need.
24:01
That's very interesting, especially for a listener and especially my wife is a.
24:05
Yogi. You should do a lot of yogurt is they usually give you coconut water after your yoga
24:06
class, and they like drinking it because they feel that it makes you feel more hydrated.
24:16
But you're saying that you should add salt into it.
24:19
So I think that's a really good point. I'm going to share with her on this section.
24:24
Please do it's. Just because so many people think coconut water is hydrating, I fell for it as well.
24:29
Swire. But it wasn't until I started to work with athletes and understand personalized hydration
24:29
and what I apply to the small business owner today, they need to have sodium, they need to
24:29
have salt in your diet.
24:39
And having that coconut water, which is very high in potassium, you're going to be running
24:39
to the bathroom, not running into a business meeting to make a deal.
24:48
Yeah, a lot of good point there. So let's flip it a little bit.
24:52
Let's go on the other side of the spectrum.
24:54
There are people who like fasting.
24:58
I've known people in business, too. They only eat at a certain time.
25:02
They don't eat breakfast. They don't eat anything until the afternoon.
25:06
And they go I watch them, too.
25:08
Sorry. They went all out.
25:12
They eat everything. They went on like a seafood diet.
25:15
Everything inside, they grab it, whatever that it is.
25:19
Is that good or are there a better approach?
25:22
Or do you actually like fasting?
25:25
So, Suare, let me ask you a question. I'm going to throw a question back at you.
25:28
I want you to imagine I'm going to give you two brand new cars to come visit me across
25:28
country.
25:33
Car number one is full of gas, and I give you money for a gas card.
25:37
Car number two is completely empty, and you have to push it all the way across country.
25:41
Which one are you taking and why? I'll take the first one any day.
25:44
Any day, right. So why do we think our bodies can run without gas?
25:49
Why do we think our bodies can run without fuel?
25:51
I am totally against fasting because fasting does not help us in any way.
25:58
A lot of the studies that they're showing are done on animals, and yes, we can use animal
25:58
studies.
26:02
However, when we hear things about fasting boosting testosterone, that has been debunked,
26:02
that is not true.
26:08
If you want to fast, it's been shown if you want to fast, it could be once a month if you
26:08
want to do it, or for one week out of the year.
26:15
And I'm going to say that again, one week out of the year, not every single day.
26:20
And as a small business owner, if I were to fast, I'm going into meetings as an empty car.
26:25
I'm pushing my body to do something that it's not meant to do.
26:28
So if you're agitated. Yeah, you're agitated, right.
26:33
Someone comes in, they ask you something that day, you're just like, you say something, it
26:33
comes off and you're like, that's not what I meant to say, but it's because you're hungry.
26:39
And then, as you said, they go into these meals where they look like they're just pigs at
26:39
a trough.
26:44
They're just eating everything and as much as possible.
26:47
So the more we tend to restrict, the more we tend to overeat later in the day.
26:51
And one of the most telltale signs of anyone that typically fasts is that they eat at
26:51
night.
26:58
They get the night snackies. So nighttime hits, they just finished dinner, they have a scoop of ice cream.
27:03
They have a handful of nuts. Now they go into their kids cabinets and have a couple of their kids snacks.
27:08
Then they go back and have another scoop of that ice cream because they just pass by the
27:08
freezer anyways.
27:13
It's because they're not fueling their body, so their body's sending them signals.
27:16
You need to eat now so that you have energy in the morning to do what you try to do,
27:16
right?
27:20
So our body is not going to waste away.
27:23
It wants to perform optimally.
27:25
And if you keep fasting, you're actually doing your body a disservice.
27:28
You're hurting yourself because you're not providing it the nutrients it needs throughout
27:28
the day.
27:33
I think one of the way that people tell me they are fasting, especially in a business
27:33
setting, right?
27:37
We're chatting in a networking meeting is I think it's an excuse for they're too busy,
27:37
they don't want to eat.
27:43
But throwing me the fasting words, I was, okay, you're fasting.
27:46
Then I stopped asking them questions. But what if let's say we're too busy, right?
27:52
We have kids, we have to go to work, so we only have coffee or we grab like, a pastry,
27:52
right, at Starbucks or whatever that is.
27:59
And then we are so busy, like, we don't get to eat until after two.
28:04
And then we ate something. Then we get the Snumpiness, and then at night we're going to drink wine, and then we end
28:06
up not having a good night's sleep.
28:11
So if you have a magic wine, what would be like a really generalized routine that we
28:11
should be consuming to help us more energetic?
28:22
Can you touch on that? Oh, absolutely. And as we know, everyone's different, so I will give some tips.
28:27
But let me ask you a question here, Swire. I put a team of eight baseball players on each side, and I had them make PB, J's, peanut
28:29
butter and jelly sandwiches.
28:36
How many do you think they made in 1 minute?
28:41
I don't know. Like one.
28:44
A team of eight. Do you think it took them?
28:47
I don't know. If they could each make one, I would say like ten to 15.
28:51
They made 26 in 1 minute.
28:55
So you're telling me no one here has 2 seconds to make a PB and J?
29:00
What I'm trying to say is that everyone says we're busy, but what we really are saying is
29:00
you're putting other things as a priority.
29:06
We need to put ourselves as a priority to fill our cup up so we can give up to others.
29:10
So if you do go to a Starbucks, they have a bunch of wonderful sandwiches at Starbucks.
29:14
I was at a conference a couple of weeks ago when I went to Starbucks.
29:17
I got my typical cold brew because that's what I just love to drink.
29:19
I got one of their breakfast sandwiches. It is the reduced fat egg white turkey bacon on an egg muffin.
29:27
And I got a couple extra of the sous vide egg bites.
29:30
Because always prioritize protein.
29:32
Protein should be the first thing. Why is because there's actually almost like a light switch in our body that turns on and
29:34
off every three to 4 hours.
29:40
And every time we eat protein it turns on to build muscle.
29:43
Every time it's turned off, we're actually losing muscle.
29:46
There's another reason I don't like fasting, so I look for protein.
29:49
So protein, if you're someone that's on the run at Starbucks, they have a bunch of
29:49
sandwiches that you can they.
29:53
Have protein bars too, that are pretty good protein bars.
29:56
They also have protein shakes. You can literally get a protein shake.
30:00
Shake it, it takes you less than 30 seconds to make.
30:03
The other thing is if you have a minute, you can make eggs.
30:07
One of the biggest things that I learned living in a hotel room for over two months was
30:07
that you take a mug, you can spray it with a little of olive oil.
30:16
Put some olive oil or butter in it, crack an egg in, you whisk it, you put it in for 30
30:16
seconds.
30:20
Swire, you pull it back out, make sure it's not sticking, put it in for another 30 seconds
30:20
or 15 seconds, you have a whole scrambled egg.
30:27
So if you have 1 minute, you can make a microwaved egg, which again, everyone has that 1
30:27
minute.
30:32
You could literally put that in. Put two pieces of toast in the toaster.
30:35
You now have a breakfast sandwich that you didn't have to think about on the way out.
30:39
A smoothie is another great one. So I said a protein shake.
30:41
But a smoothie, you can make it the night before.
30:43
You just have to re blend it in the morning. Right.
30:45
So it's all about prioritizing planning, but protein is the first thing you want to do.
30:49
Make sure you get some protein to keep that muscle building switch on.
30:52
Then you want to make sure you have some sort of carbohydrate to give you energy.
30:56
And then the third one, you have some sort of color on it so that could be fruit or
30:56
vegetables.
31:00
Another quick one. How long does it take to grab some Greek yogurt out of the fridge?
31:04
Swire as far as the fridge is away from you, exactly.
31:08
Which you're typically going to pass anyways. So grabbing it, opening up, then you start eating it on the way in.
31:13
They even have drinkable yogurts now, right?
31:15
So those are the things. It's about finding what's convenient for you.
31:19
So protein, you want to have some sort of carbs and you want to have some sort of color.
31:22
So protein options, microwavable egg, a breakfast sandwich at Starbucks or you can just
31:22
make a smoothie or even a protein bar, the carbs, anything in that nature.
31:31
So we could have the breads, we can have as we mentioned in the shake, you could put some
31:31
sort of oats in it.
31:37
It really is whatever you want to eat. And then finally the Greek yogurt, it has some carbs and it has some protein, then finally
31:39
some color.
31:44
So some fruits that are very easy to eat. And here is where you could have that banana where it's not going to be smooshed in your
31:46
bag.
31:50
Yeah, I really wanted to rethink the strategy and obviously it sounded like you are in the
31:50
camp that you should not staff yourself but to space it out.
32:01
So every 3 hours you have proteins.
32:05
So we don't eat as much too.
32:07
If we are snacking healthy throughout the day then we won't wait until maybe lunch or
32:07
sometime maybe dinner to have like crazy amount of food and then we regret and then we are
32:07
not able to sleep properly because we're too full.
32:22
And not only that's why if we go back to fasting and just talking about eating protein
32:22
every three to 4 hours there was a study done where they gave two groups and group A had
32:22
an egg for breakfast, they had a chicken breast for lunch and then for dinner they had a
32:22
really big steak.
32:38
Group B had the same amount of protein but they had it spaced throughout the day so it had
32:38
30 grams per day.
32:43
So instead of having a little bit to a high which, which was group A, group B had it
32:43
steadily throughout the day.
32:48
And when they compared their muscle mass after twelve weeks, group B that had protein
32:48
every three to 4 hours evenly spread out versus the small portion and the medium sized
32:48
portion.
32:58
Large portion gained more muscle and had less body fat when comparing both groups and they
32:58
have the same exact food just at different times.
33:07
They have the same exact training routine but it was by having protein every three to 4
33:07
hours for what their body needed and the right amounts is what helped them build more
33:07
muscle and lose more body fat, which is what many small business owners are looking to do,
33:07
to be more mentally acute and to perform better.
33:23
I think this is an important episode because when we talk about marketing, when we talk
33:23
about sales, when I have guests on there are planning that you have to do and it's the
33:23
theme for the show that there's no overnight success or achievement, you just need to plan
33:23
for it.
33:37
Maybe when you get to the next level, you do add on something onto it.
33:41
I think nutrition, like Tony is saying, it's not overnight.
33:46
If you're overweight or if you're underweight, if you're not feeling energy.
33:49
Switching one thing might not help you the first day, but if you keep on doing that, if
33:49
you build on on top of it, then you're going to see result.
33:57
When you see result, you be more happy.
34:00
You're willing to try. Maybe after you have a good diet, maybe really you go on to start doing some exercise
34:02
right now, which is, I'm a big opponent of that.
34:10
Then you start feeling better, you start feeling more energetic, and then you go out more.
34:15
You're more happy and helpful person.
34:18
Absolutely. We're trying.
34:22
And just as you said, it's small steps. Everyone keeps trying to do an overnight change.
34:26
I always tell people if I had the perfect meal plan, I'd sell it for a million dollars.
34:30
But guess what? The perfect meal plan doesn't exist.
34:32
Because you could follow it for a week, you could follow it for a month, but after that
34:32
you have a conference, something happens to a family member, you're stressed at work,
34:32
something happened at the business, and now you go towards the other end of the spectrum.
34:42
So you want to make sure you have a plan in place that you can go back to.
34:46
But having a structured meal plan is not what you need.
34:49
But I think a lot of time, people don't stick to it because it's too repetitive.
34:54
Especially if you buy into like, a meal plan.
34:57
Every single day is broccoli and there's white chicken breast.
35:01
I looked at what they have and I'm like, it's not sustainable, right?
35:07
Is that possible? Can you be healthy and then eating a variety of different things?
35:12
Is that even possible? Let's say we're busy, right?
35:15
Professional. Is that achievable swire?
35:19
Absolutely. Just to give you an idea, I was in Texas, as I mentioned, just a couple of weeks ago for a
35:20
conference.
35:25
I woke up and had my Starbucks for breakfast.
35:28
For lunch, they brought in barbecue. So I had some barbecue brisket.
35:32
They also brought in some vegetables, and they also brought in what was the carb?
35:36
It was like a corn casserole. Mind you, it was a group of dietitians, so, you know, they had a lot of vegetables.
35:41
Then for dinner, we went out to Sushi.
35:44
The next day for lunch, they brought in Tex Mex.
35:46
So we had chips, guac and salsa. But there was also protein, there was also tortillas for the carbs.
35:52
You can eat the foods you love and still hit your goals.
35:54
One of my favorite highlights was one of the people I just recently worked with.
35:58
He's a small business owner, and he's someone who came to me, he's like, I just want to
35:58
eat pasta and pizza.
36:03
Tony, if you can make that happen and make me look the way where I'm happy to take my
36:03
shirt off at the beach.
36:08
I would be head over heels.
36:11
He's from New York and he went back to his old stomping grounds.
36:15
He had pizza, he had pasta, and he had never been happier because he was able to eat it
36:15
and not feel like he had to eat a whole pizza or a whole plate of pasta because he had the
36:15
openness and the accountability to eat just enough to make him feel well and still hit his
36:15
goals.
36:31
Right. I think we keep making our culture an obstacle versus using culture as an asset.
36:38
And I state that because both my parents are Hispanic, I was told I can't eat rice and
36:38
beans.
36:42
And I was like, why not? Right? We were told to stay away from it.
36:46
But every day rice wire.
36:50
Like if someone tells you to stop eating rice, be like, you are on the wrong plan.
36:53
My wife do add quinoa and then brown rice into it and heads off to her.
36:58
Yeah, hey, if she can do it, you can too.
37:01
Swire but no, you got to have rice.
37:04
So it's just about using your culture as an asset and not an obstacle.
37:08
So making sure you eat the foods you love, because the more and more you restrict and you
37:08
go to that chicken, that bland chicken, that bland rice and that bland broccoli, it's
37:08
never going to work.
37:16
Tony I think this is a great conversation and I know that we will be getting into specific
37:16
for each individual.
37:23
So for a listener who wanted to find out more what they can do, what would be the best way
37:23
to reach out to you?
37:29
Absolutely. So they can go to my website, which is Nutritionfp.com, and that stands for
37:30
Nutritionforperformance.com Thesmallbusiness Show.
37:39
There is a special gift for anyone that is listening or tuning in.
37:42
There are three things they can do on there. The first one, at the bottom of that page, they get a small business owner wellness check
37:43
in.
37:47
So that makes sure they are doing ten things that they can actually do.
37:51
The second thing they can do is they can get a free habit tracker.
37:54
So this is something I've used with many of the small business owners I have worked with
37:54
personally, and it helps them change a habit within 30 days.
38:00
So they get it absolutely free. It's a tracker, it's a video, and they can even use it for themselves.
38:04
And the last thing, if they really like this conversation, they want to know a little bit
38:04
more about personalization and diet, they can schedule a call with me.
38:10
So again it is nutritionfpforperformance.com thesmallbusiness show and just as a reminder,
38:10
Swire, I was there as well when I started my business.
38:19
Even though I knew the nutrition, I started to slide because I put so much time and effort
38:19
into my business.
38:24
I was drinking coffee twenty four seven. I was eating the quick and easy.
38:28
It wasn't until I started to take a step back and notice, like, hey, health is my wealth
38:28
and this is the only way I'm going to continue to build my business, is when I stopped
38:28
having so much coffee.
38:37
I use coffee as an aid. I started to eat the foods I love.
38:40
I started to include foods I never thought I could eat and be happy with and finally
38:40
perform the way I wanted to, look the way I wanted to and be the person I wanted to be and
38:40
have this energy, right?
38:50
Like this whole call, I've had energy.
38:52
This is no coffee today, all right? This is all just me.
38:56
So nutritionfp.com backslash the Small Business show.
39:00
And I'll put the link Tony mentioned on the show notes.
39:03
And if you have not already, you got to follow Tony on Instagram.
39:07
He put a lot of fun into his video and he makes nutrition fun and he makes you notice
39:07
things that you have not thought about.
39:15
Thanks. I appreciate that. Swire thank you for coming on today.
39:17
Tony thank you for having me. Thank you for listening to the show.
39:22
If you enjoyed this episode, please subscribe to the podcast and share with your friends
39:22
or colleagues who might benefit from the conversation.
39:30
Any questions or feedback, feel free to reach out to me on LinkedIn.
39:34
I'd love to connect with you.
39:36
00 p.m.
39:41
Pacific Standard Time. I'll see you next time.
39:49
Our close.
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