Fitness + Health + Wisdom + Wealth

Health Trends & Chat


Guest: Rebecca Washuta

Release Date: 3/3/2024

Welcome to Trulyfit the online fitness marketplace connecting pros and clients through unique fitness business software.

Steve Washuta : Welcome to Trulyfit. Welcome to Trulyfit podcast where we interview experts in fitness and health to expand our wisdom. And well I’m your host Steve Washuta, co founder of Trulyfit and author of Fitness Business 101. quick housekeeping here.

Steve Washuta : As a reminder, on Mondays are the interview episodes I have on an expert in the fitness or health, medical or even business realm. Come on to talk about some actionable tips and insights that we can help ourselves with if you’re in the fitness or health or medical industry. Or if you’re just the general population, looking to get some tips on fitness, nutrition and overall health on Thursdays are typically the short podcast is just me five to 15 minutes talking about something that’s trending in the industry.

I’ve sort of combined those, I invite my sister on who’s coming on today, who is a licensed dietitian, nutritionist and a certified nutrition specialist. And we talked about a bunch of different topics back and forth. Running down a list we call a very PTI esque. There’s a sports show called Pardon the Interruption where they just go.

Steve Washuta : Line by line for a certain duration of time to discuss news and trending topics in the sports world. We sort of do that same thing that is interconnected with the fitness and nutrition and health world.

Steve Washuta: Today we talk about topics such as magnesium for sleep, what sort of magnesium do you need? What is the best version? Patrick mahomes DadBod. Sitting on the floor benefits the 3030 diet trend weighted vests.

Steve Washuta : A recent contrarian thought we used to have in the industry, the OB GYN shortage and crisis and so much more. It was a great episode as they’re also on secondary.last reminder, here we are on YouTube. So if you prefer to watch rather than listen, go to subscribe and you’ll get notifications when the videos come out. With no further ado, here’s Rebecca, back.

Steve Washuta : Let’s hop right into it here. We’re gonna go with magnesium for sleep. A lot of people have been talking about this probably over the past 10 years. I don’t really know what’s going on mechanistically I know that I used to use ZMA, specifically with which is zinc and magnesium together.

Steve Washuta : Thank you so much for joining the Trulyfit podcast. I don’t know what round this is three or four or five, six, but we’re going to be going through trending topics in the health and fitness and nutrition world and just some interesting things that are newsworthy that we want to talk about today.

Steve Washuta : Tell me about the types of magnesium that are better for this for the types of zinc? Does this really work? What are the studies on it? Anything that you have that comes off the top of your head?

Rebecca Washuta : Yeah, Absolutely. So great question I get asked this all the time, magnesium is an excellent supplement to take for sleep, where you want to take for sleep is magnesium glycinate specifically.

Rebecca Washuta : And so this is important because they estimate up to 50% of the population is magnesium deficient. It’s just not present in the same way that it used to be in our diets.and we can get into the different forms of magnesium and what they’re best for. But yeah, magnesium glycinate for sleep typically between 203 100 milligrams is sufficient.

Rebecca Washuta : Most people you know, aren’t aren’t taking the supplement and so they wind up being deficient. And so you know, insomnia is a is a huge issue or I think maybe just restless sleep at night, right?

Rebecca Washuta : We’re all stressed we have things going on. And so there are there are options like Ambien and different sleep aids, but they come with a whole host of issues like sleep blocking and, and certain things like that. So magnesium glycinate.

Rebecca Washuta : I personally take every night before bed, I get my husband to take it, I recommend it to almost all of my clients. And yeah, to have the optimal effects, you do want to take it with zinc. Zinc is another mineral that works on your neurotransmitters like, like GABA, and it can help induce sleep.

Rebecca Washuta :  So two very safe, effective options for sleep. I do want to say that trifecta, right if you’re really looking to up your sleep game without having to go to the pharmaceutical approach, you want to do magnesium, zinc and then melatonin.

Rebecca Washuta : And I think melatonin has kind of gotten a bad rap recently because people say well, it’s a hormone and you shouldn’t you shouldn’t be taking that melatonin is incredibly safe.

Rebecca Washuta : I recommend people taking it between three and five milligrams and if you find that you’re waking up at night, your body’s metabolizing it too quickly. So then you want to get the time released melatonin so time release melatonin along with this anything magnesium will really do wonders.

Rebecca Washuta : And what I what I want to specify here is you cannot take the gummies for you know, this is mainly for melatonin but also for zinc and magnesium because the the quality control on the gummies versus a pill is ridiculous, you know.

Rebecca Washuta : So basically just to give you an idea of how they’re made, the gummies are made. They go down to the little conveyor belt and they’re sprayed with melatonin or whatever the active ingredient is. And so like the accuracy of those sprayers and how much actually gets on the gummies is totally variable and they found this in multiple studies looking at multiple brands, so the gummies just really aren’t reliable. So you do want to use an actual pill.

Steve Washuta : This might be sort of a secondary offshoot of this topic, but I feel like invited The minutes people don’t talk about tapering up tapering down or just stopping for a little while, is there ever a time where people are taking like a vitamin a multivitamin or something?

Steve Washuta : You’re just like, Well, why don’t you just give your body a break and then go back on it? Because why I say that is the first thing that came to mind has been talking about melatonin. My, my thought process, at least listening to other people is that if you take melatonin for too long of a time, your body just adapts to it.

Steve Washuta : And then you have to keep upping the dose. And before you know it, you know, that’s why it’s dangerous, because the dose has to be so high for it to be effective.

Rebecca Washuta : No, I know that that is a theory that’s out there. But I don’t agree with it. Magnesium is safe it is it is a chemical that your body naturally produces.

Rebecca Washuta : So if you’re taking it exogenous ly, right, if you’re taking a supplement, during that timeframe, it’s normal for your body to produce a little bit less, because it says like, hey, we already have the magnesium that we need.

Rebecca Washuta : But then when you stop taking it, your body creates more of it. And you know, my sorry, we’re talking about melatonin.

Rebecca Washuta : Melatonin has been has been found to be associated with lower rates of neurodegenerative diseases, it acts as an antioxidant. It also they during COVID in the you know, in the early months, when no one knew no one knew what was going on.

Rebecca Washuta : They were actually using melatonin therapy up to 20 milligrams, because they found that it actually helped activate certain inflammasome in the in the immune system.

Rebecca Washuta : So it actually is really safe. And I think, Yeah, as long as you’re taking quality brands, and you’re talking to your healthcare practitioner about it, you should be fine.

Steve Washuta : On to the next topic.

Rebecca Washuta : Cool. Okay. Next topic. So very recently, gender roles were reversed here. And Patrick mahomes got shamed for having a dad bod. I think he was he took his shirt off, right?

Rebecca Washuta : During was this during the Superbowl, and he’s for being a, you know, a world class athlete. He doesn’t have abs of steel, which is fine.

Steve Washuta : Yeah, he obviously laughed it off somebody of his caliber, his ilk, considered in the argument for greatest quarterback of all time, already, he’s got a lot of years left to play doesn’t care, right, he makes hundreds of millions of dollars.

Steve Washuta : So he just he laughed it off. He’s not he, Patrick mahomes does not have insecurity. Certainly it’s not to that level. But I could go a lot of different ways with this.

Steve Washuta : I think from a football perspective, what people don’t understand is, as a quarterback, it’s not good to be jacked. We’ve we’ve seen time and time again, if you look at the best quarterbacks, they all look a particular way.

Steve Washuta : They’re all they all have a Tom Brady kind of body type, the best quarterbacks number one, you need mobility in your arm, to be able to reach certain levels you want to throw far you need to you need that arm to be mobile.

Steve Washuta : So the more muscle you put on that arm, and the the less mobile, you potentially are right, your muscles are tighter.  And then we have to worry about joint and ligament damage that you’re doing from from whatever you’re doing so. So that’s that’s one thing, too, is inseason. Working out. doesn’t happen as much, especially with the quarterback think about the NFL schedule.

Steve Washuta : It’s like they play basically every seven days, and their bodies take a beating. It’s like getting in a car wreck. Every single week, you’re getting hit by 260 pound guys, who were the best athletes in the world driving you into the ground, potentially really trying to hurt you.

Steve Washuta : So you’re not really going to the weight room that much some of the guys do. It depends on your position on what you do but quarterbacks are in typically are not lifting in season because they’re in recovery mode.

Steve Washuta : And maybe the third most important point here is we don’t live in a vacuum. So if you’re spending time doing something, you’re not spending time doing the other thing. And this is sort of like one of my life’s mottos here. If you just can’t like a lot of your goals are contradictory. Because if you’re doing one thing, you’re not doing another thing.

Steve Washuta : So you have to really decide what is more important than the next thing. So if you’re an NFL quarterback, what’s the most important thing?

Steve Washuta : Well, number one is typically, you know, film, you have to watch film, you need to know what’s going on the field, or the other players like the quarterbacks watch more, literally some positions, don’t watch any film or they fall asleep during film session. because because it doesn’t matter as much. It certainly matters for every position, and it’s going to help you but but a quarterback has to know what every single person is doing on the field.

Steve Washuta : Right? It’s because because everything’s in play, right? If you have four wide receivers, you need to know all their patterns. If you have a running back, you need to know is he blocking to my right or my left?

Steve Washuta : If he’s picking up the blitz on the left, that means I might have to roll right what am I linemen doing? Are they you know, how are they blocking you have to adjust. So a lot of other positions don’t need to know that they need to know only what they’re doing at any given time.

Steve Washuta : So quarterback has to watch a ton of film quarterback has to recover, right because he’s been getting hit time in and time out and he’s typically not the biggest guy and there’s just only so much time to be spent.

Steve Washuta : So I think I I think that’s a bigger deal. But I think going outside of football, just just talking about fitness again, and fitness and health, there’s so many of these guys, including the quarterback position.

Steve Washuta : It’s a fight or flight thing where you’re trying to keep your eyes downfield, read the defense and make a throw. If you’re really strong, not trying to get murdered, right, I’m not trying to get murdered.

Steve Washuta : You have these guys like these Tim T Bo’s, right? Or these Michael Vick’s. When you know that your feet can get you out of trouble. Your feet get you out of trouble. When your feet get you out of trouble.

Steve Washuta : A lot of times what happens is you take your eyes from downfield away and you try to scramble and you get out of the pocket and you move away and you look for a running lane.

Steve Washuta : And then that that makes you not as good of a quarterback right now you’re a dual threat quarterback but you’re not as good of a passer because you’re gonna keep your eyes downfield, you’re not relying upon your pass.

Steve Washuta : So there’s almost an advantage to some quarterbacks, the Tom Brady’s even the Drew Brees is of the world to not be super mobile, because they have to then be so accurate and so quick with their decision making because they can’t move.

Steve Washuta : Does that make sense? Sure. So but yeah, as far as the dad is concerned, you’d be surprised how many quarterbacks really good quarterbacks in the NFL aren’t aren’t built like superhumans.

Steve Washuta : And there is there’s even a lot of basketball players look at someone like a Kyrie Irving, if you ever watched him, he doesn’t have he’s not built like some of these other guys.  It’s because, number one, you’re burning a lot of calories, which burns a lot of your muscle. Sure, running up and down the court all day long.

Steve Washuta : And then you know, some guys are just they’re more touch and feel players and more hand eye coordination players than they are pure brute strength athletes. Yeah.

Rebecca Washuta : Yeah, I think it says a lot about, you know, physical appearance, physical appearance isn’t always a direct indication of how fit you are, right? Like no one would argue that Patrick mahomes is incredibly fit. He’s a world class athlete. So like, you don’t need washboard abs. And, you know, in order to get washboard abs, sometimes you have to go to lengths that aren’t healthy, right?

Rebecca Washuta : Like you’re doing crazy dehydration diets, like you’re so I think, you know, we’re visual, visual species. We’re always looking for that. But I think there’s not always like a one to one there on physical appearance. And your actual physical fitness.

Steve Washuta : Totally not. You see all the time in mixed martial arts, you’ll see two guys with the cage. And you’ll guess which one’s going to win because of how he looks. And it’s and many of times, it’s not the case, right?

Steve Washuta : Daniel Cormier was one of the best heavyweight champions of the world in the UFC for years. And I mean, if you saw him, you’d think he was just kind of a short, fat old guy, right? Like, he’s not like, he does not have the stature or posture of someone, but he’s an Olympic wrestler, and he had a skill set. And also, there’s a cardio portion that people don’t talk about, right?

Steve Washuta : Well, some people do in my industry, but not everyone knows, the more muscle you have, the more oxygen you have to get to those muscles, the more the quicker you tire out.  So there’s a, there’s an advantage to having a little bit less muscle at certain sizes. If you think you’re going to need endurance, there’s a reason why endurance runners look a certain way.

Steve Washuta : And sprinters look a certain way, because the muscle doesn’t work the same way. In endurance running, you’re gonna have to, you’re gonna have to feed on that muscle for energy. 

Rebecca Washuta : Yeah, that’s a great point.

Steve Washuta : On to the next topic

Rebecca Washuta : So I actually saw a podcast about this recently. So I’m excited to hear your your feedback. But you know, we live in this modern world, we’re both sitting in chairs, right now. We sit in chairs all day or on couches or on benches, we’re very, very rarely sitting on the floor, except occasionally when we’re playing with our toddlers. How is that impacting us? And do you think it’s a problem?

Steve Washuta : I have not listened to a podcast on this. I have not read any official studies on this. So this is just coming from personal trainer, Steve, personal trainer, Steve will say.  the reason sitting on the floor would be the most beneficial in my mind is because of the fact that actually getting up and down off the floor is difficult. So getting down on the floor is difficult.

Steve Washuta : How do you do it? Well, if you put your hand down, well, then we have to make sure you’re locking your arm out using some of your shoulder strength, using your core to lower down slowly, because you don’t want to just drop down to your butt and hurt your sits bones.

Steve Washuta : Right. So you’re getting down comfortably and then getting up off the floor, you have to do in a particular way where you’re focused on kind of your hip mobility, maybe one leg is out to the side that we call it a 9090 stretch.

Steve Washuta : And then again, you’re pushing your arm off the ground, in order to stand up and you’re swinging your leg up and around. There’s a strength and a mobility that you need to get up and down off the floor. And if you continue to do that over and over and over, you won’t lose it. Right. It’s one of those things where if you’re, if you’re using it, you don’t lose it.

Steve Washuta : So for those people who have only been sitting in a chair, they haven’t been using those muscles and then they lose that ability in their 50s and 60s and 70s to do that. Yeah.

Rebecca Washuta : And you know, if you think about it, we’ve evolved as a species to sit on the ground like we didn’t have, I don’t know when chairs were invented, but you know, they haven’t been around all that long and, and just thinking about how we grow up right I remember all the way through first grade, you’re sitting on the ground, it’s circle time, or it’s reading time on the carpet, like little kids are often sitting and playing on the ground.

Rebecca Washuta : And, of course, they’re more mobile and flexible. And is it the chicken or the egg there, right? Because grownups don’t sit on the ground, and we’re a lot less flexible and mobile and a lot more prone to injury.

Rebecca Washuta : So yeah, I think we’re definitely leaving something on the table by sitting in chairs all day. 

Steve Washuta :Yeah, and it’s there is a, a portion of people who have come to me, and I’ve talked about this on the podcast, senior citizens and say, I just want to get down on the ground and play with my grandchildren.

Steve Washuta : And that’s why I’m coming to you, right. So we so we work on those skill sets to get down on the ground and get up off the ground.

Steve Washuta : And you just think about, what, why is the reason they don’t have the strength anymore. And some of it is because you just you don’t put your body in those positions, you haven’t, you’ve been able to just sit in a chair.

Steve Washuta : it’s very easy to stand up off of a chair, especially typically, whenever your, your hip is higher than your knee, it’s very easy to get up and down, if you think about that positioning, right.

Steve Washuta : So if you’re sitting down a very low chair, where your knees are higher than your hips, it’s actually an exercise I do with my seniors, it starts to build strength.  because you then you have to really activate your glutes, you have to activate your core strength, you have to learn to use momentum and lean forward, get off, get off the low stool, the low chair.

Steve Washuta : So I think it’s important if you if you don’t you, if you don’t use it, you lose it kind of mentality that it’s good to get down on the floor here and there to make sure that you can get down and off the floor.

Rebecca Washuta : For sure. Yeah, and I actually have seen a study where they were able to predict your life expectancy based off of if you could sit down and then get back up off the floor without using your hands.

Rebecca Washuta : And, you know, I think this like, like you said, has a lot to do with your mobility and your flexibility and your you know, your muscle strength. Because if you think about like a frail, 80 year old person, it’s going to be more difficult for them to do it.

Rebecca Washuta : You know, and in a lot of cultures, like Eastern Eastern cultures, they do sit on the floor, right? It’s like it is traditional to sit on the floor and eat and so like, we’re able to see evidence of this time and time again.

Rebecca Washuta : So yeah, I think we need to all do that a little bit more. Are you able to do that? Have you seen the video where you like, can sit down and then get back up?

Steve Washuta : I’ve seen the video, I haven’t tried it in a while, what I will say as I want to make a comment on that study and similar studies.  So that study reminds me a lot of the grip strength study, wherein these are these are causal mechanisms that they’re looking at, that don’t tell the full tale of the story.

Steve Washuta : So it’s not the thing that is able to keep you alive longer. It’s that nation. Yeah, it’s the association, your you have that ability because of all the other things you do. So let me so let me focus on that.

Steve Washuta : And then I’ll go to grip strength. So the people who get down and up with floor like that, who can do that? Well, yeah, you’re that means you’re more mobile. That means you probably exercise.

Steve Washuta : I mean, that means you’ve probably tried that. Before you do similar exercises, you do similar kinds of activities. Right? There’s obviously a lot harder to do when you’re at a healthy weight.

Steve Washuta : So there’s more people at 110 pounds that can do that than a 310 pounds, for sure. Right. So I think that’s that just doesn’t sometimes track with certain people.  So instead of like trying to get healthy, they just try to do that. They’re like, oh, I want to live longer, forget about get healthy, I just need to get up down off the floor with no hands then I can live longer.

Steve Washuta : It’s that same thing with grip strength fruit, people really thought that for a while people will read this grip strength studies and not explain to the public.  No, you can sit at home all day long in a chair eating bonbons with a with like a grip strength toy mechanism. That doesn’t mean you’re going to live longer.

Steve Washuta : The reason why people with who track with higher grip strength who live longer is because these are people were like working outdoors. All day long. They’re lifting up rocks, they’re getting sun, they’re doing things or maybe they’re just going to the weight room and they’re lifting and for lift heavy stuff, that means you have better grip strength because you’re using your hands and you’re using your arms.

Steve Washuta : So I just wanted to point that out because there is really confusion amongst the general public. When they hear these studies. They’re like, Well, I’m gonna, I’m gonna they think there’s a causal mechanism. Not Of course, not like a correlative, like, addition.

Rebecca Washuta : Yeah, well, it’s always sensationalized in the media too, right. So you just see a headline says grip strength, can, you know, increase your grip strength live in extra 10 years and like, well.

Rebecca Washuta : it’s not really that, you know, like, let’s actually talk to someone who understands the science, but I saw that study and I got nervous because I feel like I don’t have good grip strength. But I think I’m okay.

Steve Washuta : I think you’re okay. Something you can work on. Well, I mean, you don’t lift heavy weights.

Rebecca Washuta : I mean, like, what’s heavy? What will be heavy for me?

Steve Washuta : That’s all proportionality on on what it is I, I shouldn’t say heavy because that really doesn’t like you said that doesn’t describe what needs to be done. Like 1/10 of my weight. No, forget about numbers that are that are specific to weight. It has to be numbers that are challenging for you, meaning like, there was a number of weight that you could lift at x time and then a year later you were then

Steve Washuta : He will then increase that percentage by X amount. Does that make sense? Because now you’ve challenged,

Rebecca Washuta : he’s been increasing the amount of weight that I lifted.

Steve Washuta :Yeah I don’t like to use the term always. But if there if there was never a point, then then those muscles are not going to grow, you’re not going to challenge those muscles, those grip strength muscles if that weight isn’t going up to a certain degree.

Steve Washuta :  and then also just the, you’ll find people with the greatest grip strength. It’s not about the weight necessarily, it’s really how often they’re using their hands.

Steve Washuta :  You look at like a plumber or a carpenter, who doesn’t work out who’s just dicksterity Yeah, and can do all sorts of it’s just as to reach under the weird sinks and turn knobs and use hammers all day long.

Steve Washuta :  They’re their grip strength a lot of times is more than the than the power lifting athletes who are lifting 600 pounds, because they’re only doing it for an hour a day. They’re doing it for eight hours a day.

Rebecca Washuta : So Theyre moving all day instead of sitting behind a computer for eight hours. So that’s what leads to them being healthier not want necessarily the grip strength.Well tell me if this is too much of a diversion, but like going back to the lifting heavy weights. So are you telling me that if if I get fatigued, lifting a five pound weight 30 times versus lifting a 10 pound weight? 15?

Rebecca Washuta : Like Isn’t it the same or lifting a 10 pound weight 15 times my muscle is fatigued? It won’t grow? It has to be that heavier weight?

Steve Washuta :  No, no, you can certainly wear that out the where the problem lies is you’re talking about one specific muscle when you have multiple muscles working in conjunction at the same time.  So which muscles getting fatigued and which isn’t. So for example, in the demonstration you just showed me you were doing what looks like a bicep curl.

Steve Washuta :  So if I hand you a 10 pound weight and you’re doing a bicep curl, well you have a bunch of muscles going on there.   If you’re squeezing that weight tight, all those hand muscles are firing your forearm extensors are firing, then you’re then your bicep is firing, right there’s two different parts of your bicep.

Steve Washuta :  So which one tires out first, it’s different in different people most likely for you, your bicep would tire out first.

Steve Washuta :  So that means if you’ve fatigued your bicep before you fatigued your forearm extensors than the bicep is the muscle that’s going to grow most likely with a forearm extensors haven’t been fatigued yet, because you weren’t isolating them.  They were the secondary muscle helping Does that make sense? Yeah, so you’re never just working one muscle unless you unless you are in an exercise once you’re really trying to isolate.

Steve Washuta :  But if you’re doing an exercise, where you have multiple muscles, which muscle you focus on, yes, for the bicep, it would be fine.   Whether you’re using the five pounder for 30 reps, or the 10 pounder for 15 reps, if that’s your point of exhaustion, fine. But all of your muscles in your arm exhaust at the same time

Rebecca Washuta :  you’re weak, you’re more likely to tire out more than one muscle. Because then those other muscles will kick in when when your one muscle gets tired.

Steve Washuta :  No, it’s complicated. Because if if you get to the point where let’s say your your extensors can’t hold the weight, then then you can’t do the repetition you’re going to drop it. So it’s a problem for a lot of people who do like let’s say, shrugs, you know that exercises? Yeah. So let’s say Yeah, exactly right.

Steve Washuta :  When you try to lift your shoulders up towards your ears, let’s go ahead and say I grab 100 pound weights. And I try to do shrugs.

Steve Washuta :  I don’t have great grip strength either. So I might only get three shrugs out before I have to drop those weights because I don’t have the form extensors and the grip strength and the hand strength to hold on to those 100 pound weights.  So my traps didn’t get tired out. I didn’t fatigue my traps yet, because my arms couldn’t handle the weight. So I only got three reps out and I dropped the weights. So in that sense, yeah, I could help my forearms grow.

Steve Washuta :  But I really wouldn’t be pushing my traps because they didn’t get the full extent of the exercise. So it is a little complicated when you’re talking about isolating muscles. Yeah, yeah.  When you’re talking about isolating muscles and focus on certain things, and it’s, it’s a great question and a great point because a lot of people don’t think about that.

Steve Washuta : So that’s why I queue my clients in uncertain things. Let’s go ahead and say they’re doing chest presses.  See, make sure you’re not squeezing the dumbbells if they’re not if you don’t feel like the dumbbells are going to fall out of your hands.

Steve Washuta :  rest them in your hands and cup them so that they’re not going to fall out but don’t death grip them because if you death grip them what might happen is your forearms tire out before your chest muscles.   You dropped those weight and you didn’t get the chest exercise you want it to but if I cut them, I take my forearms out of the exercise. 

Rebecca Washuta :  Yeah, yeah, that’s interesting. Okay, good to know.

Steve Washuta :  Sticking with health here, I came across okra water on tick tock, tick tock, the bastion of perfect information for all fitness and health tips and trends. Apparently it’s a thing what is it exactly what we just think it are people just making okra and then the water that comes in the pan afterwards? They’re drinking it. Why is this beneficial and why are people doing it?

Rebecca Washuta :  I love hearing new topics like this like yeah, I don’t I can’t You can’t predict like stuff like this. You can’t make it up.

Rebecca Washuta : So, you know, I want to ask you first because you’ve been in the South for a long time you were in Savannah, you were in Oklahoma. Now you’re in Texas. We didn’t grow up with okra like That wasn’t a vegetable that our mom cooked I think was even available in our grocery stores but it’s very common down south.

Rebecca Washuta :  But I’ve I’ve come to find that it’s a very polarizing vegetable. So I think there’s people that either love it or hate it. I went to school in New Orleans, it was very popular. The less healthy version like you know, fried okra, but do you like it?

Steve Washuta :  I don’t hate it. I will tell you that I’ve never eaten what I would consider a healthy version of okra because it just doesn’t exist in the South. Because health health food in general doesn’t.

Steve Washuta :  So you know where I was in Georgia. There is no barbecue type restaurant that doesn’t have either okra or fried okra.  It’s almost like as common as green beans would be or like beans just baked beans would be at a at a northern or Eastern barbecue place.

Steve Washuta :  But I another loved it or hated it. If it was the only green on the menu. I would order it sometimes. But I didn’t love it.

Rebecca Washuta :  Okay, good to know. Yeah, I’m not a fan either. But that being said, it is a vegetable. It does have a lot of health benefits. I think generally speaking, you know, I’m gonna go into some details. But generally speaking, anyway, you can incorporate more water and more vegetables into your diet, the better. But okra has been found to be behind antioxidants, right.

Rebecca Washuta :  It’s high in the Phyto nutrient, quercetin, which is great and really just like a lot of longevity pathways in your body.  They have done studies, I haven’t seen human studies. But I’ve seen some studies in mice where they’re given okra extract, and they found that it can reduce insulin resistance that actually supports weight loss.

Rebecca Washuta :  The you know, those studies aren’t aren’t perfect. Again, they’re done in mice. So what people are doing now you asked how are they doing?  Are they drinking water from the pan? No, they’re taking the okra pod. They’re dipping it in water and kind of like cold brew coffee. They’re letting it soak overnight or for 24 hours and then they’re drinking it first thing in the morning.

Rebecca Washuta :  So you know a lot of people are claiming to have benefits from this. I think the benefits could be from drinking a full glass of water first thing in the morning. A lot of people don’t do that. Right?  They wake up they immediately go to caffeinate. So I think dehydration is an issue. It’s great to do that. i It’s hard to say how much of this is is actually benefiting but it definitely can’t hurt you unless you have an okra allergy. I would say go for it.

Steve Washuta :  I haven’t heard sorry to change the topic here. But I haven’t heard Chris certain in a long time.

Rebecca Washuta :  My pronouncing that wrong. I think 10

Steve Washuta :  I have no idea.

Rebecca Washuta :  Yeah, absolutely. 

Steve Washuta : I could spell it right now out loud. But it doesn’t mean I could pronounce it. But it was really popular during Lance Armstrong is wrong. I think you sold started talking about it and started talking about it. You sold a drink that had it in it there was even which I really like there was if you go to like GNC, they always have them upfront to take there was like kind of like these like little chewy things these like square, Chewy, queer certain like vitamin things mixed with like B six and b 12 or something.

Steve Washuta :  And then it just like the marketing fad were off. Nobody talks about it. And all the supplements that I look at the back of it, it’s never in anything anymore. I’m like did Lance ruin this for everyone? Why, like, what is it supposed to do?

Rebecca Washuta : Now that long? There’s like a lot more longevity experts out there now, right? There’s like a lot of universities have anti aging Institute’s and everyone’s really focused on longevity. Because there have been a lot of, you know, really powerful breakthroughs.  So quercetin is one of the phytonutrients that it’s it’s called a senolytic. So it what it does is it can reduce your senescence cells. So senescence cells are basically zombie cells in the body, right? So they’re cells that have died.

Rebecca Washuta : But instead of your body, getting rid of them, they leave them there, right, your body doesn’t recognize that they’re dead. So these dead cells, these zombie cells are sitting there, but they’re still giving off inflammatory cytokines or other things like that.

Rebecca Washuta : So they’re wreaking havoc in your body, but they’re dead. So senolytics or, you know, all sorts of different compounds. Resveratrol is one of them. Of course, it’s another they go in and they remove these senescent cells.

Rebecca Washuta :  And that is really helpful for reducing inflammation and, you know, supporting anti aging, so it’s coming back. Yeah, and Lance Armstrong was the first one to start talking about it. That’s funny, like a decade ago, a decade or more ago. 

Steve Washuta : Yeah, I never knew that about the cells. It’s sounds like a cell purgatory. They didn’t quite make it to heaven or hell, they’re just kind of hanging out. Maybe they have to do a few extra things before the final decision was made just

Rebecca Washuta : hanging out we can have it’s like The Walking Dead.

Steve Washuta : Okay, on to the next.

Rebecca Washuta :  Okay, what about 3030 30? We’re doing that. Well,

Steve Washuta :  Oh, yeah. 3030 30 Yeah, we’re gonna do that. Sorry. You. I’m going to I’m going to introduce it and then you’re going to talk about it. Okay.

Steve Washuta : Because I I just came I came upon this So recently I didn’t know about it, I surprised I have never heard of it. But basically, the principles the tenants, there’s there’s more than three, but I’ll just stick to the ones that actually have numbers in in conjunction with them. because I think it’s important that maybe you think that some of them are good, and some of them aren’t. So let me make sure I read it all.

Steve Washuta : So that you’re not just taking 3030 30 as a one whole piece, and you can break it down, eating 30 grams of protein within 30 minutes of waking up.

Steve Washuta : That’s one of the three main principles, avoiding foods such as sugar grains, lagoons, and alcohol, and foods that have additives for 30 days, and then getting 30 minutes of steady state cardio exercise a day. What are your thoughts 3030 30?

Rebecca Washuta :   Well, off the bat, I think everyone loves a new diet, right? Everyone loves the next new novel thing. And they like something with numbers in it. And something that’s easy.  So I appreciate that. This provides like a gentle framework for people who maybe want to try something new.

Rebecca Washuta : And it’s pretty easy to follow, right? It’s not like the keto diet, where you have to cut everything out, it just gives people like a loose structure.So I’m going to start with the good, I think 30 grams of protein is good. I think for most meals for all meals, you should aim between 20 and 30 grams of protein.

Rebecca Washuta :  Now if you find that you’re really hungry between meals, you can up that if you find that you are overly full, then you can you know, you can even between 15 and 20.  So 30 grand, generally speaking is is appropriate for a meal. What I don’t like is that it says within 30 minutes of waking up. So I would like to officially debunk the myth that breakfast is the most important meal of the day.

Rebecca Washuta : It is not, um, it can be for some people, so you have to listen to your body, right? If you wake up and you’re starving, that’s awesome. eat a meal, if you wake up and you’re not hungry.  So like for me, I wake up, I’m not hungry for breakfast. So I’ll have a glass of water, I will have a coffee. But I’m I usually don’t get hungry until the afternoon.

Rebecca Washuta : And you know, I’m alive now, which we’ll have to do a another podcast on I’m wearing a continuous glucose monitor.  So I’m able to see my blood sugar levels in real time. So it is natural and normal for your blood sugar to rise in the morning. This like goes along with your circadian rhythm, right?

Rebecca Washuta :  Your your blood sugar rises and you have energy for the day your body knows it’s morning, like let’s get up let’s do things. So my blood sugar rises and it’s steady and it’s normal.   And so I’m not hungry. I don’t need to take in more energy. I’m fine. So I think whether or not you eat breakfast has to be a personal decision. You have to listen to your body.

Rebecca Washuta : And the 30 minutes of cardio I love I think that’s great. People, you know, we need to do more of that. I don’t think I don’t think anyone can can knock you know, 30 minutes of cardio. What was the other one is no sugar, alcohol or lagoons.

Steve Washuta : And then also no dairy, no grains, no additives.

Rebecca Washuta : So that to me sounds like the Paleo Diet, which which can be very, very healthy. It’s great for people who have an autoimmune condition or maybe a family history of autoimmune conditions. And that’s mainly what I use paleo for. But generally speaking, you know, there was a big push back on lagoons, lagoons. Recently a couple of books came out that said, like beans aren’t good for you. You know, you know how it is with fad diets.

Rebecca Washuta :  Like one book is published that says this food is great for you. One book is published, it says it’s terrible for you. But again, it has to be personalized, right. And beans are one of the healthiest foods in the world, right?

Rebecca Washuta : Some of the longest lived populations, the Blue Zones, beans are a staple of their diet. They’re filled with fiber and protein and phytonutrients are a very balanced food. Some people don’t digest them well.  So similar with dairy right? If you’re eating the right type of dairy, if you’re eating organic, grass fed dairy, I think it could be very healthy.

Rebecca Washuta :  But if you’re someone who has a, you know, intolerance to dairy or an allergy, it’s not right for you. So generally speaking, I think, yeah, this this could be a very healthy diet.  I think for the typical person cutting out sugar, alcohol and lagoons probably isn’t going to be sustainable. And you know, I always caution clients when they come to me asking about different diets that if it’s not something you can do forever, don’t do it.

Rebecca Washuta :  Because yeah, maybe you can stick to something for two or three weeks, you lose the weight. But as soon as you go back to your normal eating pattern, you’re gonna gain it all back. So find a diet that works for you, that you can maintain for the next 40 years.

Steve Washuta : Yeah, I would imagine if I asked if someone came up to me and asked me, and I think the why is important. Hey, do you think I should do the 3030 30? I would say well, why? And I would also say is this the first time you’ve ever tried to diet because I know their answer. They’re gonna say no, say was the last one didn’t work?

Steve Washuta : Why did the last one didn’t work because you couldn’t adhere to it? Do you think there’s a chance you’re gonna adhere to this one, this seems a little extreme, you really going to be able to adhere to this.  if you have some sort of goal to ignite the flame, I was talking about this to set a spark and say, I’m gonna do this for 30 days, just because I like the 75 hard because I feel like.

Steve Washuta : I need to get through something difficult to push me to spark that sort of like, I care about myself. And I know that I can do this. And I have resilience inside of me. And I can push forward a plan for

Rebecca Washuta :  when it’s over for what you’ll do. Right? If seven, if it’s over and you go back to eating bonbons and sitting on the couch all day, well, then it was all for nothing.

Steve Washuta : Yeah, I had a friend every, every lenti would do p 90 from start to finish of Lent every day. And then in addition to that, he cut out all carbohydrates, and he lost 60 pounds every year. And then that was it. And then he did nothing afterwards. So every year, the 60 pounds, gained it all back sometimes sometimes and more. Right?

Steve Washuta : So it’s like, these, these extremes don’t work, we have to say we have to say the why to people like okay, what like why are you doing this?  What is your ultimate goal here? Like why do you want to just be a healthier person is probably not the best diet for you? Do you want to just get through something tough to prove to yourself that you can do this.

Steve Washuta : and then maybe find some of these foods that are healthier along the way that don’t have additives that you know, that aren’t in some of these categories that you find concerning, great, maybe you’ll learn you’ll learn something along the way.

Steve Washuta :  But this is like you said, this is not long term fix if you think this is a long term fix. And that’s what you’re in it for. Don’t do it because it’s not

Rebecca Washuta : though do it? Yeah, I think people crave rules and guidelines. But it’s not intended to be long term, you know, and they want something easy this 30 grams of protein 30 minutes after you wake up and 30 minutes of cardio.  like I can, okay, I can do those things, right? You don’t have to think about it. But it’s not long term that’s not life, right life is you going to a wedding like life is life is you going on vacation with your friends.

Rebecca Washuta : and learning how to eat in the real world and not just you know, at home while you’re following a fad diet?

Steve Washuta :  Yeah, it’s really I mean, I’m glad I’m not in the nutrition world. I don’t give nutritional advice. I barely give any sort of examples to my clients, I just not an area I work in. And part of the reason is because this is gonna sound super like ostentatious, but like, I’m so advanced in my like the mental part of the nutrition game that I can’t relate to people, meaning like.

Steve Washuta : I just have healthy food in my fridge, and I have some unhealthy food in my fridge. And I just eat when I’m hungry. Like, there’s, I don’t have these, like, large thoughts of what I’m going to do and what I’m going to eat and how I’m going to eat it.  Yeah, I write my dinners out in a board just because I feel like it keeps some structure. But I just I don’t have these like to me like there’s nothing easier than just doing what you want. I just do what I want.

Rebecca Washuta : It’s not that simple. And I think men and gent men in general, it’s easier for men to commit to something adhere to a diet and I don’t know if it’s just you know, your your brains and how you feel you were built.

Rebecca Washuta : You’re you’re more simple humans. But you also have less like fluctuating hormones, right? You don’t know how have the hormone cycles that we have. But so I would say men in general, it’s easy for them to lose weight, all of my male clients are more successful than my female clients. However, you specifically I’ve known you for 35 years, you, like, have a knack for just making a decision and doing it.

Rebecca Washuta :  And that’s unusual. So I get it that you can’t wrap your brain around the fact where it’s like, just eat the kale salad, just eat it. You know, like, what’s the problem? It’s so simple. But I think sometimes the simple things aren’t always the easy things, right?

Rebecca Washuta : So like, for instance, I am a board certified state licensed dietitian, I know I need to drink more water. I’ve been on this this call drinking my matcha and my water is looking at me in the face, right?

Rebecca Washuta : So it’s like drinking more water is simple, but it’s not always easy. behavior change is complicated. So you know, a lot of what I do isn’t just I don’t give out meal plans anymore.

Rebecca Washuta : I work with people to create, you know, something specific for them. But it’s it’s medical nutrition therapy. And it’s like actually diving into how you know, food is so interwoven into our culture and our traditions, and it’s a reward and so there’s a lot more to it than just we’ll just eat it. Just eat this in your fridge. 

Steve Washuta :  I know that. Yeah, I don’t mean to simplify. Again. I know sounds sounds very like sort of Danzig and ostentatious of me.

Steve Washuta : But I guess there needs to be a point where somebody says like, psychologically, hey, it’s not a big like, it’s not a big deal.  If I decide to eat something bad like I am good enough to get over this thing and just like put it behind you. It’s sort of like, you know, what they talked about for like NFL quarterbacks, like if you get beat on a pass on a touchdown.

Steve Washuta :  So you need to have amnesia about it. Because if you sit there and be like, I cannot believe that I let that touchdown up. You’re gonna let six more touchdowns so it’s like yeah, no big deal.Like it’s not like I just forget about it and move on and like, look, I guess maybe it’s because I Don’t look, I don’t have these like crazy short term goals.

Steve Washuta : And I think maybe people just things like a 3030 diet, they’re just like, Okay, I’m gonna lose this amount of weight in this amount of time and go it this way.  :  It’s like, oh, I don’t have any short term goals, all my goals are long term. So having that having that, you know, eating the six slices of pizza doesn’t affect my long term goals, because my long term goals is to be healthy.

Steve Washuta : And I’m going to workout tomorrow, I’m gonna workout next week, and most of the decisions I’m gonna make over the next year are going to be healthy. So I can make unhealthy decisions here in there.

Rebecca Washuta :  For sure. I mean, yeah, that’s, that’s, I think that’s the goal. That’s where you want everyone to be. But most people do have an all or nothing mentality when it comes to that, right.  And I would say even with exercise, I have clients that said, you know, I woke up late, I didn’t get to exercise for an hour this morning.

Rebecca Washuta :  And I said, Well, How late did you wake up and they said, 20 minutes late. So I was like, let’s see you still at 40 minutes, like you couldn’t fit in some exercise. And like, well, couldn’t do the whole thing.  So they said they scrap it, and they don’t do it at all. Same thing. If you said, I’m gonna eat salads all week, and then there’s a work party and you have a, you know, slice of pizza, then people just want to throw in the towel.

Rebecca Washuta : So, yeah, there’s there is a lot of psychology behind it. And you know, that’s why I think it’s so important to work with a professional, because it’s not something you can do on your own.  You know, you really do need a team there to hold you accountable and help, you know, help you get your head out of your butt sometimes when you when you sort of like can’t get over things. 

Steve Washuta :  Yeah, just one last note on that. You know, I right now only work with people who want long term health and wellness. I don’t work with people have specific goals.And I think when some trainers hear that they feel like it’s an out for me, it would be like the same way. I’m just making this up. But like that a psychiatrist would be like, Oh, I don’t work with schizophrenics.

Steve Washuta : I only work with people who like, are just slightly depressed. It’s like, you know, if you’re working with an easier group of people, then like, your job is going to be easier. But but that’s not why I do it.  I do it because it forces you upfront to admit that that’s your goal. So if you want to work with me, you have to admit that that your goal is long term health and wellness.

Steve Washuta :  And once you’ve admitted that, it’s going to be easier for me to then pass on all this information to you. It’s not because I’m trying to have like, only have easy clients,

Rebecca Washuta : for sure. No, I get that. I mean, and that’s the most realistic thing, right? Because if someone comes to you and says I need to lose 20 pounds of fat and put on 10 pounds of muscle by next month, it’s like well, come on, you know, because your your clients wins are your wins. So it’s like, I want you to be successful. But we have to manage your expectations. And yeah, what working towards a goal that that’s just not realistic and long term. Is it going to help you?

Steve Washuta :  Next topic here.

Rebecca Washuta : Next topic. Okay, let’s talk about weighted vests and ankle weights and types of equipment like that. You see it a lot in the gym? Is it safe for everyone? Or is this something that only experts or professionals should be using?

Steve Washuta : First, from the studies perspective, most of the weighted vest studies are on like, bone density, bone mass, they’re focused on older populations. Yeah.  So I mean, I can talk about them. But that’s not really I think the the major concern with him, yes, they have shown in some studies that it does help with potentially helping with bone density.

Steve Washuta : But, you know, the people who are like, like anything else, how you use something is important. And a lot of times you’ll see people do something like the Murf, which I know I think you’re familiar with, I told you that I do it. I’ll pick out like, three months or two months of the year, where I’ll just take like eight to 10 weeks, and I’ll do the Murph every Tuesday, which is you run a mile, then you do 100 Pull Ups, 200 push ups, 300 squats, then you run another mile and it’s timed.

Steve Washuta : A lot of people will do this. It’s this famous workout for CrossFit. They do it on Memorial Day weekend on behalf of the person who’s named Murph who died in combat, and people will do with a weighted vest. If you use a weighted vest throughout the year, fine. But if that’s if you’re just throwing on a weighted vest, and doing this sort of level of workout for the first time, like that your chances of injury are now like tenfold forget about the standard weight or they did no that’s a great question. 

Steve Washuta :Yeah.So most of them, you you slip weights inside of them. Okay, let’s say you have the actual vest that looks like a bulletproof vest or something that you’re putting on. Steve Washuta :  And then they have little slots that you can put the weights and so you can put as little as two as much as like 60 pounds 80 pounds. So it just depends on the the weighted vest and what you buy, but

Rebecca Washuta : what do you think ultimately, that is improving your cardiovascular fitness? Or is that improving specific muscles?

Steve Washuta : It hasn’t shown to that. So in the studies, again, they were done with an older population.They weren’t necessarily doing these very difficult workouts, but it hadn’t shown a like fat like increase in fat loss or even like caloric burn as much as it did just like bone density increases, but But I do think yeah.

Steve Washuta :  if you think if, if you’re you’re exerting more energy, if you have 80 more pounds on you or 40 more pounds on you, so of course you’re gonna burn more calories there and then when it makes sense.   but what people aren’t thinking about is the difficulty it’s putting on the muscles. So if I’m doing a pull up, and I’m wearing 40 extra pounds, at what point like.

Steve Washuta : we just had the conversation earlier on my forearms giving out before my lats are giving out, and I just can’t get back up on the pull up bar, because my forearms aren’t used to holding that extra 40 pounds.Yeah, that’s uh, now I can’t do it. Now I can’t do those pull ups. No, I can’t get through that. Or maybe I get an injury, maybe I start to get tendinitis in that elbow area, because I have to squeeze so hard on that bar, in order to get up because of the 40 extra pounds.

Steve Washuta : So yeah, like anything else, you have to use it appropriately. What you see a lot of people use it for is like going on walks like rocking, like like people in the army do that’s fine, great.   Go on walks, it’s low intensity, you’re adding a little bit of weight. It could help bone density, it could force your body to move and maybe a more efficient pattern. I’m all for that.

Steve Washuta : But what I would say is if you’re using it in the weight room, like anything else taper up, go slow, put the weight vest on with no weights template, 10 pounds and then put 20 pounds in, I wouldn’t be jumping with it.

Steve Washuta : If you have bad knees, know your body work with work with a professional to say, what are your injuries? Should you be the type of person using this? And what sort of what sort of exercises this this makes sense for us to use while you’re walking on the Stairmaster? Probably Sure, while you’re doing Plyometrics, probably not.

Steve Washuta :  So it’s all in how you use it. Obviously, same thing for ankle weights, when people don’t think about ankle weights is your body, your arms and your legs are like think of them as levers.  And if the weight is at the end of a lever, that means you’re putting undue stress towards the middle and the other end of that lever.

Steve Washuta : Does that make sense. So if I put my arms straight out, and I put all this weight on my here pushing down, that’s going to now put pressure on the other side of that lever.  So if you put an ankle weight on, and as you lift your knee into the air, and you go into that extension position, now I’m putting a lot of stress on that hip.

Rebecca Washuta : So think an ankle weight is worse than like a band, you know, like a resistance band.

Steve Washuta : I guess I want to specifically say if you’re running in them, because people running. Let me let me walk this back if you’re gonna run in ankle weights, as you as you bring that knee up, right, yeah.  And as you go into, as you go into hip flexion, and you’re bringing in you’re bringing the knee into the air, there’s a lot there’s your those hip flexor muscles are going to be working harder to lift that extra weight up.

Steve Washuta :  So if they’re already not strong, your goal is to get them stronger, you’re probably pushing it too much.

Rebecca Washuta : You’re doing too much the injured. 

Steve Washuta : Yeah, if you go on the ground, if you want to go on the ground and put ankle weights on and do side by side leg raises to work in medial glutes, or even just sitting on your butt with your legs extended, putting ankle weights on and lifting your leg in the air and dropping it back down.

Steve Washuta : That’s going to help your hips. That would be the first step. But like anything else, people go zero to 62 fast. Hey, I run one mile a day, I want to get my hip flexor stronger. \ I’m going to put on ankle weights and run three miles. Okay, you’re probably gonna get injured. So let’s maybe work with a professional first.

Rebecca Washuta : Yeah, everyone’s looking for the shortcut. And I can see how you know, for men, the weighted vest is kind of a flex, right? Like, you’re at the gym, like, Oh, that guy is tough. That guy’s cool. There’s a big CrossFit place down here in Miami Beach. And it’s like, very, very intense. And I’ve walked past it and seen guys with like, masks on like, sort of like the Bane mask.

Rebecca Washuta : Have you seen this? Like, I guess that’s to restrict oxygen? But I was like, this is this is crazy. 

Steve Washuta : Yeah,it’s not, it’s really not new. I would say it’s probably more of a thought, like, you know, in the last five years, it’s been a trend for people here when they in the UFC started it.  I think that’s when it got a little bit bigger and to mainstream. And some, you know, some famous athletes in the UFC, were doing it during training.

Steve Washuta :  And, yeah, I want to restrict the oxygen, because if they think they’re challenging their body more, the studies don’t say that necessarily. Yeah. Because then you’re you’re doing less, you’re not you’re not doing as much because of the fact that you don’t get to that point in the workout you would have otherwise. 

Steve Washuta :Yeah. So that’s, it’s to be seen, who knows, I know that if you if you look at something that’s more natural, like an altitude training, studies show that that does help your sort of cardiovascular ability, but that doesn’t help with your strength, necessarily. So it just depends on what your goal is.

Rebecca Washuta : Do you ever use weighted vests as a as a professional like in your own training? 

Steve Washuta : No. No, and you know, I have a lot of contrarian thoughts in my industry and what’s what’s going to be a question that comes up next for us, but I don’t like what I’m doing explosive exercises. I don’t want to be slow in my explosive exercises. So wearing anything additional or using additional weight slows you down. It doesn’t train those muscles to be as explosive.

Steve Washuta : So when you strength train, yeah, you can strength train and you can do heavier weights because the goal is To make the muscles stronger, but, but most people were weighted vests for again, like running and explosive exercises. And to me that makes less sense to do that I want my body to be optimally explosive by not adding weight, because I’m actually slowing that force production down.

Steve Washuta :  And people think, Oh, if I have more weight while I’m jumping, then I’m going to be able to jump higher. But that’s just that’s just not the case.

Rebecca Washuta : Those exercises are more than just about building muscle. Right? It’s like it’s the whole movement in general.  Yeah, well, I will say that personally, I wear a 30 pound weighted vest of a needy toddler, all day every day. But like, it’s very similar, right?

Rebecca Washuta : Because I know, when I have to run up the stairs to grab something, and then when I’m carrying her, like, I can’t run full speed, it’s, you know, so I think it’s probably pretty similar.

Steve Washuta : Yeah. And to go back to what I just said before, there are a few studies that are that promote, doing certain weighted jumping exercises, and things of that nature, the best people that I trust in the industry disagree with that.  They think if you’re like, if your goal is explosiveness, you want to do strength training to get those muscles stronger. But when you’re doing explosive exercises, you don’t want to add weight, necessarily.

Steve Washuta : But there are people who disagree with that. But the problem is, is that when you’re talking about athletes and working out, anything helps.  So the only thing that you can compare something to is if you have like two twin athletes. and I were to say, Okay, you’re both 18 years old, for the next two years, you are going to do x and you are going to do Y and then we compare them.

Steve Washuta : Because if you just look at an athlete and go, Oh, look, I did these exercises, and he got better.  Of course, he’s an athlete, he was going to get better no matter what he did. I can take an athlete and just have them do push ups and squats and jog.

Steve Washuta : He’s going to be a better athlete than he was beforehand. But what are you comparing those two is the important part.

Rebecca Washuta : Yeah, it’s hard to find a control in the study. So So ultimately, weight advance, you’re not a fan.

Steve Washuta :  Use a weighted vest. If if you’re concerned with bone density, if you’re concerned with making your exercises a little bit harder, that are not biometric related. Fine, go for it. Otherwise, I would stay away from them.

Rebecca Washuta : Okay, good to know.

Steve Washuta :  Our recent contrarian thoughts speaking of that, that we have on our industry, I’ll let you go first. And I go first, and let me be clear on this. It doesn’t, it could be that they’re the like them.  They’re the contrarians and you want to push back against it doesn’t have to be like you are the outsider, but something that’s going around floating around in your industry, that is somehow now the consensus, which are like, Why is this the consensus now? 

Rebecca Washuta :  For sure, yeah, so I think we’ve touched on this in other episodes, but there is a big push right now for just for you know, not for athletes, I’m talking about the general population for optimal health to increase protein. And I disagree with that.  So you know, what, what they found there was even a recent study that came out in the journal, Nature metabolism, and they found that the amino acid leucine, which is prevalent in a lot of you know, animal protein, is Can Trigger Inflammation and can actually lead to cardiovascular disease.

Rebecca Washuta : And so it’s also well known that the amino acid Messiah Nene, can trigger inflammation, so much so that there’s actually an assigning restriction diet when you’re trying to reverse certain conditions or really lower your inflammation.

Rebecca Washuta :  So a lot of these high protein foods, fish, beef, chicken, turkey, eggs are higher in leucine and Messiah Nene than, say, a plant protein. And so I’m not promoting, you know, a vegan diet.  But what I will say is, if long, if longevity is your goal, you need to focus on a balanced diet, you know, enough protein where you’re not starving in between meals, but you do not need to load up on protein.

Rebecca Washuta : And so it’ll be I don’t even want to really speak in grams, right? Because it’ll be different for everyone. Like I said, gender, generally, maybe 15 to 20 grams of protein per meal if you’re hungry, or go up to 30.But definitely no more than 30 grams of protein per meal, but I you know, have have clients that come to me and they’re eating 120 150 You know, 200 grams of protein a day and one that’s, that’s harder on your kidneys, but too, you know.

Rebecca Washuta :  more and more studies are coming out to say that from a longevity perspective and inflammation perspective, it’s actually better to do a more balanced lower protein diet with healthy carbohydrates right? I’m not saying go eat cheese doodles in place of a steak. I’m saying eat healthy carbohydrates eat a salad get more fiber in. So I think you know, protein is really being pushed now is super important to build muscle.

Rebecca Washuta : And while that’s true, I think I think it’s over emphasized and I think you know, the nutrient we’re really over thing is fiber.

Steve Washuta : Longevity can’t sell from someone young. And let me let me unpack that. If I am 28 years old, and I’m talking about longevity, while I’m only 28 years old, I haven’t proven anything, I can’t show you longevity.  So I think the issue is, is that people are selling what they have. And if you have a lot of muscle, you’re 28 and jazz, they’re not lying, you do need to let you do he tell you a lot of protein.

Steve Washuta : And that’s how you have to look. Now the issue is always the conflation between vanity and health and like you said, longevity, long, long term health and short term vanity.  And that’s the that’s sort of the conflation and the issue, but it’s the longevity pushes tough. That’s what I also try to talk about with clients.

Steve Washuta : What I always talk about on this podcast I see into the future, I work with older clients. Everyone who’s giving you information now is typically probably under the age of 40. And doesn’t know what it’s gonna be like to be 60 and 70.And 80 doesn’t know what that looks like and feels like, I know what that feels like not because I am that because those are the that’s the clients that I worked with.

Steve Washuta : So I think it’s it’s a hard push the longevity push. But it’s important that we don’t let people off the hook. When they say they’re being healthy.

Steve Washuta :  When they’re building muscle. No, you’re not necessarily being healthier than the next guy. You’re just building muscle.

Rebecca Washuta : Yeah, yeah. And there’s different types of blood markers you could look at for inflammatory proteins to actually see right.   And I think that’s very important to do, at least annually with your doctor. But yeah, generally speaking, you do need muscle as you get older, right? That’s important.

Steve Washuta :  But what’s the line of diminishing returns needs to be admitted to right, so so if somebody goes, my only goal is to build muscle.  So how much like what’s the percentage you want to be if you end up being 1%? Body fat? The how you have to keep that up is so unhealthy? Right?

Steve Washuta : Because the amount of protein the amount of training, so at some point, if you could admit, which you would have to you, you being someone I was arguing with who actually disagree.

Steve Washuta : Do you agree with me to say, Do you believe there’s a point of diminishing returns where you can have too much muscle where it becomes unhealthy?  They say, Yes, I go. Okay. Well, now we agree. Now, it’s just deciding on how much muscle is actually healthy. Right?

Rebecca Washuta : Yeah. And I think, you know, as you get older, it’s natural to naturally you you lose muscle mass, right. So that’s important to focus on that as you get old.  But I think it’s this combination of resistance exercises, bodyweight exercises, and eating protein, but it doesn’t need to be 150 to 100 grams of protein a day.

Rebecca Washuta : And it doesn’t necessarily need to be animal protein, you can get that in in a variety of ways. And I think that’s, that’s super important for people to know, especially as they get older.

Steve Washuta : This may be as a sort of a question off of that question. But there has to be certain populations who actually probably use protein better than others.And maybe they are okay with it, meaning, all our bodies are very different. And that has to be based off of, I’m not one of these people that say like, oh, take your blood type, and you should eat all fat or something.

Steve Washuta : But there has to be some strong correlation between where you grew up. If you’re an Alaskan Inuit, and all you had to eat was ice fishing like halibut, you’re gonna have to probably the ability genetically to take in protein more than somebody who grew up in the greener area

Rebecca Washuta :  100% Yeah, your genes are going going to have adapted in a way that allows you to maybe break down protein more efficiently. So again, Nutrition has to be personalized. That’s why you should work with a dietitian. You shouldn’t just follow any fad diet that’s out there. But I think generally speaking, you know, so the way I what I preaches is what I follow.

Rebecca Washuta : So I eat a balanced diet, I don’t go overboard on protein. And I noticed that when I do have a ton of protein, I don’t feel good, I kind of feel sluggish. I feel a little bit bloated.  And so I think you have to listen to your body to see what’s right for you. There’s not one perfect diet, there’s not one perfect nutrient macronutrient count, right? Everyone’s looking for a quick easy answer.

Rebecca Washuta : But that’s not a you really have to do some experimenting based on your lifestyle, your preferences, your needs, and, you know, work with a professional to see what’s right for you. But I I do see this push in the industry right now. And there’s a couple you know, there’s a couple doctors and scientists out there that are really pushing high protein, high protein for everyone.

Rebecca Washuta : And I just, I don’t think that’s appropriate. So how about you in the in the fitness realm? What is what’s a contrarian opinion that you have right now?

Steve Washuta :  How much time do you have? I mean, I probably have, I have a million. The one that comes to mind maybe is a little bit more nuanced, but I’ll talk about it anyway. And yeah, it’s like some of the corrective exercise that’s being done. I am most I’m a corrective exercise specialist.

Steve Washuta :  Take that for whatever it’s worth. It’s just a certification that you pass a test online. But things like maybe we’ll take something more specific. So you can I can make like a concrete explanation like the proof squat. So Beckham meets with a trainer and they go.  Well, I want to work on your squat looks like maybe your knees are bowing out, and we don’t have the right hip hinge angle, we’re going to work on your perfect squat. Well, there is no perfect squat because everyone’s so different.

Steve Washuta : So, you know, a five foot one, Vietnamese female doesn’t have the same like femur length proportionality as a six foot six Norwegian male, or there’s just like, there’s, there’s different feet. like in how your femur inserts, it’s called like, answer version, or retroversion, could be different so that the angles of your hips, a female has like a larger Q angle, there’s, there’s a lot that goes on anatomically.

Steve Washuta : And people will see like, the look at the squat, and they’ll try to point out one particular thing, which is always funny to me, they’re like, Oh, it must be the ankles.  So how do you know that? How is it that the hip causing the ankle? Why do you think it’s the ankle causing the hip? You don’t really know, it’s really hard to tell? Like, yeah, you might have lack of hip mobility.

Steve Washuta : But what where’s the chicken and egg? And how do you prove to me which one is which. So people think they have this corrective exercise down to a science where they can look at the body and just be like, Oh, I can put you into the perfect position.  But there is no perfect position, there’s going to be a better position for you than someone else. And then also, it’s one of these time things where it’s like, if you want to if you want to meet with Rebecca, and she says she wants a personal trainer, and her goals were like getting shape.

Steve Washuta : And you want to spend 45 minutes of the session with her like getting her into a proper squat position. Oh, gosh, that would just wasted her time. But that’s a big thing in the industry.  Now, people want to show you how smart they are, and what they can do and all these anatomical things going on. It’s like, well, you’re not really meeting your client’s goals at that point. And then I would even argue, yeah,

Rebecca Washuta :  sorry, it feels like it’s more about the trainer at that point than about the client. And I’ve actually worked with a trainer before. And you know, I have high expectations, because you’re my brother. And yeah, I felt like the session was about him. Like, it wasn’t about me. It’s like, what the equipment that he wanted to use and what he wanted and his goals for my body. And I was like, This is crazy. So you know, anyway, that was the only time I saw him. But yeah, it should never be about the trainer. It should. Yeah.

Steve Washuta : I mean, that’s a whole nother conversation. You know how bad it’s a low barrier to enjoy yourself more, you’re going to, if you think you’ve found the right trainer, after one trainer, then you’re the luckiest person in the world.

Steve Washuta :  Because it’s such a low barrier to entry that most trainers suck, or at least suck right away until they until they really have enough experience.  Because it’s it’s one of the it’s one of those industries where you’re not going to eat if you’re bad. So you do get good quick, because you have to you have to learn to get good or else you’re not going to eat because there is no salary.

Steve Washuta : There’s very, very few salaried positions, you’re just making commission. So it forces you to be good, but beginning are not typically and but yeah, I will say the corrective exercise kind of annoys me in the industry, when people focus too much on that, again, if that’s your client’s goal, if they’re coming in with an injury, and you believe the injuries because of a movement pattern.

Steve Washuta :  and you’re trying to fix that movement pattern, that’s a little bit different than you trying to say I’m going to get someone into the perfect squat. It’s like well, okay, if their goal is weight loss, what are we doing here? Is this really that important?

Rebecca Washuta : Yeah, for sure.

Steve Washuta :  On to the next.

Rebecca Washuta : Okay, so there has recently been an obg yn shortage. So I know specifically in Florida, they’ve said that by 2030, we’re going to have like 5000 vacancies for OBGYN ns?  Obviously, this is a problem. Is it the same in Texas? Is it is it you know, nationally, and why do you think it’s happening?

Steve Washuta : It’s a national problem. If you’re an OB GYN looking for a job, you you got your pick of the litter, you can go anywhere you want, and you can negotiate whatever rate you want. There’s a bunch of reasons why it’s happening. People will use politics to blame certain reasons more than others. But I think like, like, always, it’s always a combination of things, right.

Steve Washuta :  Or usually, it’s usually a combination of things that can be attributed to rises or gains in anything. Number one, probably 65% of that industry is female.  And so you’re less likely to have people who, let’s say retire as, as OB GYN is like, like, serve 30 years. Because if you’re also a female who is very well off, you can go part time quicker.

Steve Washuta : you can get out of the industry quicker, you most likely married a man of similar financial stature, which means maybe, if he’s a general surgeon, you just get out of the game altogether.  You have a kid, you want to stay at home with your kid, right? So you have less people staying in a job because there’s more females who take that job that there hasn’t that hasn’t been the case historically. But that’s been the case of late.

Rebecca Washuta :  More females across the board right now, like after COVID. And I don’t know this certain percentage, which so many women had to leave their job, right. Like, they didn’t. There was a time where there wasn’t any childcare and things got complicated, right. So like, so many women left the workforce have left the workforce in the last.

Rebecca Washuta :  you know, three, four years and I think we’re we’re now seeing the effects not just in the medical industry, but probably in US slew of other industries.

Steve Washuta :  Yeah, it’s happening more upstream and downstream, not really in middle America as much as it is in the, you know, I hesitate to say the lower income.  but it’s what it is at lower income and higher income, because in the lower income, you do the math, and if you have three kids and a cost of 15 grand a year to send your kids to daycare.

Steve Washuta :  and then you talk about having a car and car insurance and gas and the headache cost and the taxes you go, well, it’s much cheaper for me to just actually stay home.  I only make 65 grand a year, why don’t I just stay home with my kid. And then on the higher end of the spectrum, again, you might have the money to go part time and just say.

Steve Washuta :  Well, why don’t want to deal with this nonsense all the, you know, the politics inside of the medical care industry or something, if I’m a physician, I’m gonna go part time. Or maybe I again, I’m married somebody of similar ilk in stature who can, who can pay for both of us, and we don’t have to worry about that.

Steve Washuta : So that’s part of it. The other part is, the laws around abortion have been changing and changed. And whenever there’s one that is very restrictive, people are worried about getting sued OB gyns get sued more than anybody else.  You could imagine why, right? If somebody messes my finger up, maybe I’m mad, I mean, I get over it in a finger and a hand surgery, if somebody screws my child up, I’m going to liquidate every dollar I have in order to go after them and be angry with them.

Steve Washuta : Because that’s just human nature, right? We want to protect our children. So the the rates of them getting sued are now higher. You have more people who are not going into it because of that. So you already had people leaving it, and now you have less people going into it. So it’s hitting you on both on both ends, if that makes sense. Sure. Yeah.

Steve Washuta :  And then there’s just really a shortage of physicians everywhere if you’re talking about rural areas, specifically.   So now, now you have OB gyns. they’re few and far between there there are a lot of them are leaving the profession, a lot of them are coming into it.

Steve Washuta : And the ones who are there have their negotiating rate. So I’m going to go to South Beach, I’m not going to Montana. So it’s it’s it’s it hits you on all fronts.  And the only good answer is that the medical community has a bit more of a capitalist, in my opinion, like mindset, and just says, We have to incentivize people to go into this.

Steve Washuta :  So we’re gonna go into medical schools and things of this nature. And not only we’re going to dramatically pay people more who go into this, but we’re going to, we’re going to sort of recruit people more, and we’re going to push people to say,  if you really want a job and work anywhere you want and make the amount of money you want, this is actually the best to go into, on top of that on top of the legal sanctions need to be taken away from you, they can’t be as many know that they have to worry about that. I don’t I wonder what the salary is, you know, for an OBGYN compared to another doctor because it’s kind of a shit gig right?

Rebecca Washuta : In that one, you are a doctor and you have to see people in the office, right, you’re like seeing women in the office who are pregnant and who are not pregnant, but then to you have to be on call to be able to give birth whenever.

Rebecca Washuta : so it doesn’t matter how much of a seasoned physician you are, you’re an attending, right, you’re 4550 years old, you can still get up in the middle of the night to go deliver Mrs. Smith’s baby, so you never technically have that freedom.  So and then you I’m assuming that all OB GYN ‘s are trained to do C sections. So then there’s also that like, surgical aspect of it, which like, I think we’ve all considered like C section to be this standard surgery, it’s no big deal.

Rebecca Washuta :  But it’s actually a pretty big deal to slice through your abdomen. And it’s, it’s possible to like Nick your bladder, and there to be bleeds and you know, hemorrhaging. So compared to just a general physician, or even compared to assert, you’re not getting the money that a surgeon is getting, you’re not getting the hours that a general physician is getting. So I get it, it’s they are

Steve Washuta :  they’re good. They get paid while they’re out there towards the higher end of the spectrum. Yeah, it’s not the financials as much as it is.  When you get to that level of money. When you’re making the difference between whatever let’s just say 390 and 420. Just say, let’s say there’s two different positions, right?

Steve Washuta :  And one of them at the 391 You’re just you’re so overwhelmed. Just like there’s not enough people you’re handling so many things are waking up at night. Or, and then you know, maybe you can make a little bit less than that doing something else. So maybe now you can make 310 or something, you know, it’s like you at that level, you have most of your problems solved financially.

Steve Washuta :  So, so you don’t want to deal with the with the BS. So that’s, you know, it’s money doesn’t make it worth it. Yeah.  So it’s really tough when you talk about the incentives just being financial for people, because at a certain level, especially like we said.   because those people are typically going to be married to other people of the similar financial stature not all the time, but many of times other physicians, other lawyers, things like that, and they’re all making collective a lot of money.

Steve Washuta : There needs to be other incentives. And part of that incentive would be if you can get more people doing the job, you have less total work you’re not relied upon as much. But again, it’s sort of the sixth cycle. If you don’t have enough people doing it, you don’t Have you don’t have the incentives to give that to them? And then we just we’re in the sixth cycle, right.

Rebecca Washuta : Okay, last last thing we’re going to do is we’re going to do secret questions. So I have a fitness related question that I’m going to ask you that you have not shared with you before this and then you have a nutrition question for me. Okay, so I want to ask you, this is personal. This is just me being selfish. I want to ask you about spinning versus jogging, and like spinning in general as a cardiovascular exercise.

Rebecca Washuta : So I have a peloton bike back here, I like using it, I really enjoy it, I enjoy the classes. When I do the full 30 minutes or 45 minutes, I get off, I’m sweaty, I’m like, you know, I feel like I had a good workout and I’m, I’m sweaty, I’m out of breath. Now, at the same time, if I go for a jog, I really struggle. I’ve just I really, really struggle. I mean, I can maybe do a mile?

Rebecca Washuta :  I don’t know, I don’t know if it’s my breathing or whatever. But so I’m interested to hear cardiovascular wise, like is spinning actually a good exercise? And why does it seem easier than jogging or running? 

Steve Washuta : Well, once you’ve done it a lot more. So make, I wouldn’t make that the most important part of everything I’m going to say here, I’m going to spend the least amount of time on it. But nevertheless, it’s the most important. When you do something a lot more your body’s going to adapt to that thing.

Steve Washuta : Yeah, if you started running on a regular basis, and then went back to spinning, I bet you that you wouldn’t be saying that this was easier said I haven’t done it. Yeah.  So that that would be the most important, but it’s but there are some subtle differences. Numberone, your feet are fixed on the bike.

Steve Washuta :  So because of the fact that you don’t have that sort of like pounding that you would otherwise have. It’s not as much of an explosive exercise. It is you’re using sort of different, a different energy. So it’s not exactly it’s not exactly the same. You can’t really compare the two. I think also with spinning your there comes a point in jogging where it’s like, it’s, it seems like so easy, you’re jogging so slow.

Steve Washuta : t’s like a 12 minute pace, like why am I doing this, and then you ramp it up a little bit. And you’re like, Well, this is too hard. It’s really, it’s really tough to find that, that like perfect.

Rebecca Washuta : Because jogging outside is way harder than jogging on a treadmill for me, like jogging outside, I feel like I get cramps, and I just did like out of breath before I know it.  And it probably because I can’t control my pace. It’s whereas Mel are on a bike, you know, you know how fast you’re going? 

Steve Washuta :  Yeah, controlling your pace is a big part of it. Because if you you know get out in front of your skis, as they say too quickly.  it’s, it’s, it’s hard to recover for some people to get back in that another one is that form with spinning, there really is no form because the bike makes you have a particular form, right?  So yes, if your bike is set up improperly, if your seats too high too far forward, there, there could be ways in which it could, it could be more difficult for you.

Steve Washuta :  But ultimately, as long as your bike set properly, the form is there for you. It’s a fixed machine that’s going around in a circular crank position. Whereas in running, if you’re not a good runner, if you don’t have good efficient form, which sometimes is a combination of you just analyzing your form or having someone do it.

Steve Washuta :  And then sometimes more or less people just natural, what is your natural form, you’re exerting a lot of energy trying to get to your your best form.   if that makes sense, your most efficient form as far as that your stride length and how your arms are moving, and all of that, right. And sometimes people are paying too much attention to that they’re hyper focused on, am I you know, am I heel striking?

Steve Washuta :  Am I moving my arms in conjunction with everything else, and their shoulders get really tight because they’re trying to move their arms a certain way instead of just relaxing and running in a much more natural way. So I think that that takes that takes more energy away, because you’re not efficient. 

Rebecca Washuta : And that makes sense. But overall, you would consider spinning a good cardiovascular exercise.

Steve Washuta :  Yeah, it’s great. A if you have real, it’s like anything else, you have to push yourself accordingly. Yeah, there’s a huge difference in what somebody who spends every day with really, really strong legs can do and someone who doesn’t spin often can do so you have to you have to just like running right? There’s some people who go out and run 1220 miles and that’s just a day for them. And some people run one mile a 15 minute pace and they’re dying.

Steve Washuta : So I think you it’s got a it’s got to be proportionate to you with with the spinning. Why another reason I do think spinning is greatest because you can change the tempos you can change the the intensity by using the knob what? Bikes are a little bit different, right? But I can change both the tension that I’m doing and I can change the position and I can stand up where.

Steve Washuta :  I’m pressing down more, maybe using a little bit more glute pressure or quad pressure and then when I’m sitting more maybe I’m going a little bit more hamstring pull.  So the fact that you can change that also challenges your body but yeah, it’s I wouldn’t if somebody loved it To spin and hated to run, I would never tell them like, oh, absolutely don’t do that over running.

Steve Washuta : I don’t think one is better than the other. If anything, you could argue that because running has so much impact on, you know, if you’re running outside on concrete, that spinning is actually better for you long term. Now, I would argue that for your knees, yeah, postural Lee, the position you’re in for both isn’t great. But spinning actually is probably a little bit worse.

Steve Washuta :  From a posture perspective, because of how high your knees are up at all points and you’re bent over a lot of the times, you’re in that really shortened position.  So if you’re already sitting all day, yeah, and now you’re in that position, your your hip flexors really shortening, which could put you into sort of like a bad bad hip movement. So both both are really good, though.

Steve Washuta :  But I would say the reason why you think one is harder than the other is probably because you just do one so much more. You’re more efficient at it.  Okay, thanks. I cheated here. My question is not nutrition based. Oh, boy. Okay. So I came amongst the 36 questions, study. You ever hear this?

Steve Washuta :  Maybe somebody came up with 36 questions to get people to connect? Yes. And it’s amazing. They, you know, at the end of the study, they looked at it and they saw that people basically like, I think one couple got married, it

Rebecca Washuta :  was actually people to fall in love. Yeah, it’s questions. Yeah. And, and it could have, it could have been love, like, care, love. It didn’t specify like love, like, you know, like romantic love, love versus Yeah, for sure.

Steve Washuta : But at the end of the study, like some more than 50% of the people, this is pre like internet age, or like, in the infancy of the Internet age, I believe.

Steve Washuta : More than 50% of the people after the study were trying to find the person that they took to study with. That’s how much they connected with the person after answering these 36 questions. And one of the couples actually got married. Yeah, right. So it’s just, you know, it’s it’s questions that are typically a little bit more.

Steve Washuta :  I just did a podcast on this actually, like, that opened up some like vulnerability and let you get to know people more than you otherwise would promise you, I picked out one of the little bit more surfacey questions, but I’ll let people know more about you. And you have a few seconds to think about this. Yeah. But if you could only invite one person living to a dinner party. Who would it be? And it’s just you in them. It’s not like your significant other or someone else’s, you know, the other person or dinner?

Rebecca Washuta :  Ooh, interesting. I will say first, I want to say that I found this study a couple of years ago. And so I looked up all the questions.   And then for my 30th birthday, Nick and I took this like really beautiful train ride, it was called like the Orient Express, right? We took it through from Italy, up to Switzerland and into France. But like, you’re on a train, you’re just sitting in a train car, and it’s really beautiful. But there’s like not a lot to do. You know, it’s a really beautiful train car.

Rebecca Washuta : But so I like I pulled those up. And so we went back and forth with the questions. And it’s really cool. Because you know, when you’ve been with your partner for so long, you think you know everything about them, but you may not. And it really, it really does, you know, foster vulnerability and connection. So I recommend people look these up and, and do these with your significant other, or it’s just like, great for parties.

Rebecca Washuta : Okay, so I’m stuck between two people. My two people are Oprah Winfrey. Because I think she’s amazing. And I think there’s just generally speaking.   I think there’s this like level of wisdom that comes when you are you hit 60, right, that you’ve lived a lot of life.

Rebecca Washuta : And I appreciate that she sort of came from nothing, and then is now one of the most wealthiest people in the world, but still has remained humble and down to earth. And I think she would be really, really fun to chat with and, and she’s obviously interviewed and talked to some of the most famous people in the world. So I feel like she’s got like, the dirt and the team.

Rebecca Washuta : We could gossip about some things. So Oprah Winfrey probably is the first person that comes to mind so probably her but then I am also really, really fascinated by Lin Manuel Miranda.  So he was the guy who wrote Hamilton. Prior to Hamilton, I was never a fan of musicals. I saw it right before COVID. So like literally, we saw it on a Thursday, it was like March 8, right?

Rebecca Washuta : And the world shut down the following day. And so I was so taken in by this production that I went and I I got the Alexander Hamilton biography that he read in order to write it.  And that’s what I read all throughout COVID It was like something outrageous like 15,000 pages but the way that he was able to read that and take it and put it into a production and now Disney plus has like a film version of it every time I watch it.

Rebecca Washuta :  I cry I’m so moved by all of it. And I’ve never been in a musical so I just think as a as a writer and visionary he’s he’s just like, such an amazing person. I would love to to chat with him for a while. So those are mine. How about yours?

Steve Washuta :  Those are good answers. Interesting answer. So I wouldn’t, you know, maybe the Oprah thing was not that that I would suspect that but that’s not that surprising, but obviously, you know, I’ll play right was a little bit more surprising.  I think it needs to be prefaced. It’s weird. I always put like, caveats on although I love hypotheticals like I absolutely love hypotheticals.

Steve Washuta : But I don’t like hypotheticals without caveats. Because I just feel like the first thing I think of is like many, many rules, I know what you just answered the question. What I’ll say is, I have to make the caveat that this person would want to be there, because it’s an open caveat with you. Yeah, I’m not choosing

Rebecca Washuta :  a person who I think kidnapping them. No, you’re gonna hang with them? Yeah, but I’m not saying I’m not choosing a person to sit down at dinner, because I think they’re gonna enjoy me. Like I’m selflessly picking them. Does that make sense?

Steve Washuta :  Because I would pick different people if it was about. Yeah. Just want to make sure that was given. You never know what the rules are.   It would probably be probably, Russ Roberts, or Sam Harris. Probably Ross Roberts first. He is an economist. He is the dean of shalom college, and he is a podcaster.

Steve Washuta :  He’s interviewed honor no know, every every one and anyone who is important in economics over the past 20 years. He has a really wide range of interests, from music, to poetry to economics to politics.  And I guess I would say it’s the first part it’s the first podcast ever listened to? Yeah, so it sort of gave me maybe the impetus to start a podcast in addition to that, you know.

Steve Washuta : I think he was, if I had to point out someone who was like, my virtual moral guide as a man over the past 1520 years, it would be him. So okay, because I’ve been I’ll look him up, because I’ve learned so much from him, because I’ve listened to him because of that sort of guidance. I would say he would probably be the first the first person that I would think of.

Rebecca Washuta : That’s awesome. Okay, well, I learned something new to them when they’re gonna look him up.

Steve Washuta :  Well, I think we’re done here. We’ll do another one. I’m sure in the next upcoming weeks as usual people you can feel free to write in questions to social at If you have topics you want Beck and I to discuss, or you can just DM us I am at Steven Washuta on Instagram. That guy said Happy Healthy nutritionists on Instagram.

Steve Washuta : This has been an episode of the Trulyfit podcast. Thanks for listening audience and thanks for joining in.

Rebecca Washuta : Thanks for having me.

Steve Washuta: Thanks for joining us on the Trulyfit podcast. Please subscribe, rate, and review on your listening platform. Feel free to email us as we’d love to hear from you.

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