SPEAKER_00 0:10

Hello and welcome to Pilates Perspectives. Today we're visited by Kylie Benok, and we're going to discuss nutrition for physically active individuals. But first, as usual, let's check in. Today we're going to talk a little bit about gratitude. So let's start first, shall we, by grounding ourselves without changing anything about your breath, but bring focus to it as we often do. Notice what parts of your body expand with each inhale and bring awareness to how deep or shallow the breaths are. Now as you're breathing, just feel your body in space. Notice the seat or the ground beneath you. Notice the placement of your feet and hands. See if you could slow your breathing, even if it's just for one or two counts slower than your normal breath. Good. Now, without placing any judgment, try to relax any unnecessary tension in your body. If your jaw is clenched, relax it. Or maybe your brow is furrowed, or your shoulders are bunched. Release the tension while staying in the breath. So going back to the idea of gratitude, let's show our body a little gratitude. As we scan each part of the body, thank it for its function and what it allows you to do. If something doesn't apply to you, simply just stay with your breath until we move to the next part of the body. So we'll begin with the feet. Notice the soles, toes, and ankles, and thank them for allowing you to stand and balance. Bring awareness to your legs, your calves, your knees, quads, and glutes. Thank them for allowing you to walk, jump, run, and traverse this earth. Notice your abdomen, your stomach, your sides, and your back. And imagine all the organs and muscles that are there inside. Thank them for their ability to process the food you eat, to keep you nourished, and to help you breathe. Moving up into your chest as you breathe, can you hear or feel your heartbeat? How about thanking your heart for bringing blood to your body, which transports oxygen through the lungs throughout your body and helps you regulate your temperature? Notice your hands and your arms, your palms, fingers, wrists, shoulders. Thank them for allowing you to grasp things, the ability to communicate through writing, to carry things with ease, and to hug a loved one. Take it up into your neck and think about your vocal cords, your larynx, and your esophagus. Thank them for the gift of sound, the ability to drink water, and the ability to hold your head upright as you even turn and look in all directions. Bring your awareness to your mouth, your tongue, your jaw. Thank them for the gift of speech and song and everything delicious you have ever tasted. And let's move to your eyes and your eyebrows and reflect on all they've allowed you to see and experience through sight, and how they allow you to express yourself. Thank them for the beauty they've granted you, the tears you've been lucky enough to shed, and how they've helped you communicate. Okay, let's cycle back now to bring your awareness to your breath. As you breathe in and out with that slow intention, take a moment to sit with this newfound appreciation for all the incredible things your body allows you to do and experience. Today we welcome Kylie Benock, registered dietitian, Pilates instructor, and founder of Reform and Refuel. Kylie specializes in nutrition for athletes and is passionate about helping clients cultivate a healthy relationship with food. You can find Kylie on Instagram at Reform and Refuel or on her website, reformandrefuel.com. Welcome, Kylie. Today we have Kylie Benok, and we are going to discuss nutrition and fitness. Ooh, which is a big conversation. So Kylie, you ready to dive in? I am so ready. Very excited. Okay. So for those of you out there, Kylie is a registered dietitian and a Pilates instructor. Um, a very lovely combination. How did that come about?

SPEAKER_01 5:23

Yeah, I knew when I was 17 I wanted to be a dietitian. I I if you said 17, I want to be a Pilates instructor, I would have been like, woo, that's no, my mom tried to get me to do Pilates at 16, 17, and I went to three classes and I was, I'm never doing Pilates again. I was like, there's I was like, this is not for me.

SPEAKER_00 5:44

Exercising wasn't for me. I was like, there's no way. So why was nutrition for you?

SPEAKER_01 5:48

It in high school, uh, dietitians in the world, a lot of us have experienced struggle with food. And then once we heal, and as we're healing, we get into wanting to help others heal their relationship or whatever niche we get into. And in high school, I struggled for a few years and hence 17. As I was learning about things and I was seeing dietitians for myself, I saw a not so great one, and then I took a little bit of a break, and then I saw one that changed my life. And honestly, I guess both changing my life because I saw what a quality one um could do for you and how you could also be scarred from one. So once I went to college, I knew what I wanted to do, never changed my major, always stayed on the same track, thought I wanted to be a sports dietitian, got a lot of experience there at University of Florida. And then I really started to realize I liked the one-on-one counseling aspect, and I wasn't going to get that in the sports world as much. So, what brought you into Pilates in the first place? So, since in high school I wasn't quite a fan, my mom tried to get me into it because she loves it. And she still she still does it. She loves it. She's so happy that I'm an instructor now. She took my class, she wasn't happy when she took my class, she said it's too hard. But I made it harder because she was in it. I had some, I had to prove myself. I love it. I love it. But when I moved to California for grad school, I was just doing weightlifting. That's what I had gotten into instead. And I was in grad school. A girl in my class lived by me and also becoming a dietitian. She's also a Pilates instructor. She was training to be an instructor at the time. And so she was giving free classes. And I was like, well, if it's free, it's for me. So I was doing her classes with her and I really started to like it. So I ended up joining the studio that she was doing her practice hours at. And I did it for a couple years and really just started to fall in love with it. I have a lot of back injuries and issues, and Pilates was healing for that. And I really liked that connection there. And I just kept doing it. I kept loving it. I always contemplated becoming an instructor, but I always said if I was going to do something, I wanted to make sure that I could give it my all. And finding that balance between becoming a dietitian and becoming a Pilates instructor, I wanted to make sure if I was going to do both, that I could be the best that I could be at both. End of grad school, my boyfriend convinced me to take the jump and become a good idea.

SPEAKER_00 8:19

I love that you, you, you, you needed a little prodding here in the middle. I did.

SPEAKER_01 8:23

I did. I I knew in my heart I could. I just needed that little push. And he was like, I think you'd be great at it. So he pushed me. I completed that. And it's the best decision I ever made to combine the both together.

SPEAKER_00 8:37

And so your your combined practice, I would imagine, um is is a very positive experience in both for both in both camps. Yes, absolutely. Yeah. All right. So this is a big topic. Um nutritionally, I think it's it look, it's been confusing forever. You know, um, you know, I remember the days of of no sugar, and then it was, but you can uh oh no, it was a calorie restriction diets, but but you could eat cake because they were making cakes with no sugar in them. Uh now it's protein, protein everywhere, protein. We were just talking about protein soda, yeah, right. Um so uh I think this is just a huge, huge topic. Uh, and so we're gonna dive in and let's let's see where we go, shall we? Amazing. Um, big question. Uh so before we go into the specifics uh of for a physically active person, what are just some general universal truths regarding nutrition?

SPEAKER_01 9:42

There is no one size fit all. There's no one magical diet. There's no magic answer for you. So what I tell one client to do, what I would tell you to do, what I would tell myself to do, would could be different. We have different needs, we have different genetics, we have different health histories, we have different lifestyles. And what is going to work for one person might not necessarily work for someone else. And so even though we have guidelines, how they fit into an individual's life can be very different. And it's noticing that your life is different than someone else's, and your genetics and your height and your weight and all these different factors that one thing can't fit everyone and give us the same result either.

SPEAKER_00 10:36

Oh, I think that's just right there. So powerful. Um it's so hard not to get sucked into, you know, you, you know, you you get to a point where you're disillusioned. You you try to put on a pair of pants and they're too tight, or you're going to a wedding, or you're, you know, I mean, or you just got a glimpse of yourself walking by a mirror, right? And and you you rush to find the answer. And there is no one answer. Um, that's overwhelming for some. They'd like uh, but it's also really powerful to know that that there are so many factors to keep in mind. How when you're counseling people, like how do you how do you look at all of those factors? And how do you start to make your, you know, a path for someone?

SPEAKER_01 11:24

Yeah. So I follow what's called the coach approach. And so it's a 12-week program. Typically, clients like to come back for more. People sometimes hear that and they're like, so it didn't work in 12 weeks. And again, nothing if you're truly living in wellness and lifestyle, there's always room to grow. There's always things you're gonna want to work on and improve on. Um, but in 12 weeks, you can see lifestyle and habit changes. And so the first session is 90 minutes, and there is no coaching involved at all in that first session. It is all intake and a little bit of onboarding to like what to expect from the program of working with me, but it's mainly intake. I get health history, I get lifestyle questions, I get diet questions. By the time it's over, people are like, wow, I didn't think that you were gonna ask me questions that you asked me about. I ask about sleep, I ask about physical activity, I ask about stress, because what kind of jobs you work? I'll have clients and they say their sleep is really challenging. And turns out they work night shifts. That influences your circadian rhythm, your hunger hormones. I have to know all of these things so we can start piecing a plan together.

SPEAKER_00 12:33

Right. So a whole person approach. Um, so one of the things that I like to look at is my um my BMR, basal metabolic rate. I love to sort of like know, oh gee, how many calories do I do I like can you know burn off in a day? Yeah. Um, can you explain what that is? Absolutely. And how is it calculated?

SPEAKER_01 12:55

Yes. So your BMR is your basal metabolic rate, and that is the bare minimum calories that your body needs to function vitally. So your breathing, your circulation, just to function at rest. And that can be calculated through indirect calorimetry. And that is the gold standard that's very difficult to get done. It takes into account oxygen, carbon dioxide, digital blowins. Yes, yeah, yeah. And so that can be difficult to get your hands on. Yeah. Um, you can use an equation, Mifflin St. Dior, and it takes account into your sex, age, height, weight, lean mass. And then you can incorporate your activity level. It'll give you numbers. And once you calculate that, that just gives you a good idea of an estimate of what you're burning in a typical day to have an again, an estimation of what your needs are in a typical day.

SPEAKER_00 13:56

How accurate do you think the wearables are?

SPEAKER_01 13:59

They're pretty accurate. Again, it can depend. I mean, sometimes I see Apple watches and whoops, they can only track so much. Sometimes if you're moving your arm while you're talking, it can count that as movement, which it is. Gee, my BMR is way off.

SPEAKER_00 14:19

I'm very hand gestury. Yeah, oh, me too. I use my hands so much to keep them down is really challenging. If I couldn't use my if I couldn't use my hands, I think I'd be mute.

SPEAKER_01 14:31

Me too, me too. I I can't talk without using my hands. Um I think they're a good tool. I think they can be over-relied on and also obsessive. I mean, getting it also getting a sleep score. Can't you wake up in the morning and know how you feel? And I feel like it's important to be in tune with that too. So same thing with calories.

SPEAKER_00 14:51

That's an interesting, that's an interesting point. It takes away sort of the like our intuitive how do we feel, and it's telling us what we should be noticing.

SPEAKER_01 15:00

I don't want to have to wake up in the morning and have to look at my phone to tell me if I slept well or not. I want to be able to wake up and be like, oof, I needed more sleep or wow, I feel great.

SPEAKER_00 15:08

Why should someone care about their BMR? Or or what are things that influence the BMR?

SPEAKER_01 15:14

Yeah. So it is a great thing to be aware of, um, just to kind of know what you're burning at rest and things that you can do to maybe make it a little bit higher so you can eat a little bit more food. Um, that's again, I mentioned age, sex, height, weight, but your lean mass is a big one that you can control. So the more muscle you have, the higher that VMR can be.

SPEAKER_00 15:39

And so because metabolically muscle requires more energy. Yeah.

SPEAKER_01 15:43

So if you have more of that, you're more active. That goes into your total daily energy expenditure and your activity level through exercise, and then your neat, your non-exercise activity, thermogenesis, those things can be influenced by increasing your total daily expenditure too.

SPEAKER_00 16:00

So it's like a muscle is like energy in the bank in a way. So, all right, here's another big global question for you. What does a balanced meal really look like? We're so now uh protein, protein, protein, protein, protein. Nobody eat a carb. If you eat a carb, you're gonna start craving carbs and then you're gonna want carbs, and then all you're gonna eat are carbs. Yes. Like, like, how do we work our way through that?

SPEAKER_01 16:26

I know. And it's the cycle of right now, it's carbs, in five years it'll be fat again, and then it'll go back to carbs.

SPEAKER_00 16:31

I want to go back to the let them eat cake when they came out with the cake that had no sugar in it. Yeah.

SPEAKER_01 16:37

A balanced plate is a balanced plate. It has protein, it has carbs, it has fat. That's typically one of the first couple sessions that I go over with most of my clients, even if they have a good idea of just kind of reiterating what we're looking for on a plate. Quarter of your plate protein, quarter of your plate that's starchy carb or grain, half of your plate fruits and vegetables. And that's the part that people often miss of, you know, getting in enough fiber, and that's through your fruits and vegetables, and then the quality of your carb. Um, not just a plain white piece of bread or not just a croissant, you know, it's a whole grain. It has fiber in it. It's complex, it's a sweet potato, it's a legume, a chickpea, beans, things like that.

SPEAKER_00 17:21

Yeah. Complexity in our food and color in our food is a good thing. Um, uh, do we get enough fiber, generally speaking? Absolutely not.

SPEAKER_01 17:30

I was just looking the other day. It's estimated 90% of Americans are not getting their vegetable intake, and 88% are not getting their fruit intake.

SPEAKER_00 17:43

Do you think that's it's this is gonna be a weird question, but or another general question. Do you think some of that has to do with this over like eat protein, that people are eating more protein and less vegetables and fruit at this point? I think and low sugar, right, is the other thing.

SPEAKER_01 17:59

Yeah, the obsession with protein is sacrificing all these other nutrients that are also important. Protein is very important. I think a lot of people were under-eating it, and then so the surgence of eating enough. And now it's just so overkill. We need other things too.

SPEAKER_02 18:13

Yeah.

SPEAKER_01 18:13

Um, we need that energy, we need that fiber in our bodies and healthy fats. I mean, fats too also don't get enough attention of, you know, that's so important for our hormone health. Men and women. It's so important.

SPEAKER_00 18:28

Um, why are why are carbs and fat important?

SPEAKER_01 18:31

Yeah. So carbohydrates are our body's preferred energy source, as much as people like to argue that it is true for our brain and our bodies to move, to function, to think, to have this conversation with you. My carbs are giving my brain energy right now to think of answers for you. Um, so important for exercise. Since we're, you know, we're on the Pilates Perspective podcast. Pre-exercise, your body loves a quick source of carbohydrates. So that's gonna be so important to have to pre-exercise. Yeah. Oh, it's so important.

SPEAKER_00 19:01

What if you're a morning exerciser? Would you eat some, would you eat something with carbs in it before?

SPEAKER_01 19:06

Yeah. So that's a big one. I do know that some people are like, I wake up and if my workout's at 6 a.m., I can't eat anything. I'm gonna like even half a banana feels like way too much in my stomach. Um, drink a little bit of juice and if you're gonna hydrate before, which you should also be doing, of maybe you have, you know, half a cup of orange juice. Maybe that's all you can get in. Give yourself some fast-acting carbohydrates if, you know, having something to eat is too daunting before workout early in the morning.

SPEAKER_00 19:32

And and fats, you said important for hormone health.

SPEAKER_01 19:35

Yes. So, you know, talking men to women, um, men I know are big on testosterone right now. So, you know, our fats help us boost our testosterone. Um, that helps with libido. That's a big one for men, making sure your libido is high, your mood is high, you have good energy there. And then for women, our menstrual cycles. If you're in that age and your menstrual cycle is irregular, I mean, one, it could be a total caloric deficit, that's too much. But also those healthy fats are gonna be so important for that as well. And and I and define healthy fats. So that's gonna be your omega-3s and omega-6s, which I also know are controversial right now with the seed oils. But omega-6s can boost inflammation in our bodies, which sounds scary. Like, why would we want inflammation? But omega-3s help reduce inflammation. So they have to work together. We need some inflammation in the body because if we didn't have any inflammation, if something came in that we weren't used to and we were inflamed and we had no exposure, how would we know how to handle it? So having a good balance of both and really boosting those omega-3s to help with the anti-inflammatory. So those are gonna be some great sources there.

SPEAKER_00 20:47

All right, give me an example of an omega-6.

SPEAKER_01 20:50

Omega 6. So again, that is gonna be some, you know, seed oils are a good, good source. Um, and that's where the controversy comes in because fast food uses so much that the quantity is just now out of whack, where people aren't getting in enough omega-3s and fast food and ultra-processed foods, the quantity that you're using is just so high that, and people are consuming so much of it that the omega-6 to three ratio is just out of whack. So if you're having them within, you know, a normal amount, that's why cooking from home when you have control of the amounts that you're using is a great option.

SPEAKER_00 21:28

Is the way in which it's prepared in fast foods and used in fast foods and heated in fast foods, does that um enhance the inflammatory aspects of the omega-6s?

SPEAKER_01 21:40

Um, a little bit. And that's gonna get more into food science sides of things. But at the end of the day, if you're eating French fries, whether it's in beef tallow, olive oil, or canola oil, it's still deep fried. And that process is. Is not the best for our intake. Having it in moderation is great. But whatever it's fried in, it's still being deep fried. An example of an omega 3. So that's gonna be my favorite. So that's gonna be salmon. Salmon is a beautiful source of omega 3s. Um tastes delicious, in my opinion. Um, that's gonna be a phenomenal source.

SPEAKER_00 22:23

Uh what is so let's move to vegetables a little bit. Um, okay. Frozen or canned. Like what what's your opinion? Yeah, like frozen canned to fresh the differences and frozen canned, fresh. Yeah. I mean, listen, I I I I I guess nobody can deny that if you can get fresh, fantastic. Right. But um, I honestly I grew up on I I didn't know peas were green. I thought they were that little weird grayish color.

SPEAKER_01 22:52

Yeah. Yeah. Yeah. So studies show that for the most part, all three of those, fresh, canned, and frozen, are comparable to each other. Um in frozen and canning, there can be some losses in water soluble. So maybe vitamin C, maybe some B vitamins, but still overall, uh, they're very comparable to each other. And in frozen foods, they're frozen at peak ripeness. Um and then also convenience. I mean, if you're buying the fresh corn and the week gets busy and it goes bad by Friday, and if you had it canned or frozen and you could keep it in your freezer or pantry for a couple more weeks so you could get to it the next week and it's easily available for you, and sometimes cheaper depending on the year or time of year, you know, get the get the frozen or the canned. It's right now we're not getting in enough. Again, basically 90% for fruits and vegetables. And, you know, get it in, and however it's gonna be easiest for you to store it and keep it and have it accessible to you. Do what's gonna be best for you to just consume it.

SPEAKER_00 24:03

And that goes for the frozen fruit as well.

SPEAKER_01 24:05

Yes. I love frozen fruit, it's great. It's sometimes again, fresh fruit's expensive. I'll buy frozen pineapple and you get just as much, and it's half the price.

SPEAKER_00 24:16

I'm a big cherry fan, and you know, the cherry season is a really short season. So I like to get the frozen cherries and just like, you know, it it make it's great. It's like a little ice pop like you put in your mouth. It is. Just let it sort of work its way.

SPEAKER_01 24:28

You know, I'll do it with minus frozen mango. I'll let it thaw on the counter for like 30 minutes. I'll go on a walk, I'll come back and it's still slightly crystallized, and then you'll it's almost like a little, little, little mini smoothie in a way.

SPEAKER_00 24:40

Yes. Um, uh, let's let's go into the protein question. This, I mean, you know, I mean, there's candy bars now that are like we're you know, masquerading as protein bars. And um, why is protein so important?

SPEAKER_01 24:56

Protein is so important, especially in exercise. So muscle protein synthesis. When we work out, we feel sore. Our muscles are tearing, and we do need to rebuild them, and that's how our muscles grow. And so having that protein after a workout is going to help those muscles grow. So it's extremely important, and just in general, you know, to help keep our bones and everything nice and strong to prevent sarcopenia so our muscles aren't wasting away. Um, as we get older, it's, you know, we have a lot of protein to help support those muscles staying strong. And so it's extremely important for that. And I think there was a while where it was protein wasn't a priority for some people. And so I think that's where the surgence of it came of protein is important and being strong and fitness, I feel like really exploding and um pairing the two together. But protein soda, protein candy bars, protein ice cream, protein pasta, it's just getting out of hand and making sure you're getting, again, enough fats, fiber, healthy carbs, and everything together with it, and not making everything about protein.

SPEAKER_00 26:18

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SPEAKER_01 27:32

Yeah, it's so funny. I always thought it was maybe more of a man's thing to take. And you know, if you took it, you were gonna become super, super bulky. And it was just, I don't know, my exposure to it. I didn't know any girls or women that took it in high school or college or anything like that. And when I was in grad school, I took a sports physiology class, and we started talking about creatine and not just the physical benefits, but the mental benefits and the cognitive benefits and the memory and so many more factors beyond just lifting. And my professor sold me. I ordered it, and I've been taking 10 grams of creatine a day for two and a half years now, and I love it. Dissolvable powder? Yes, not don't do the gummies. There's lots of there, I'm not afraid of getting all the gummies confused. There's there's a lot of research showing that if you buy things in govy gummy form, that when they're finally getting third-party tested, that there's little to no trace of the actual melt.

SPEAKER_00 28:47

The actual right, you're just eating a gummy.

SPEAKER_01 28:49

Yeah. So make sure when any supplement that you're gonna take, make sure you're getting it's third party tested. And so you just know you're if you're gonna buy it, that it's truly has what it's saying is in there. But I personally love it. You definitely don't have to if you're like, I don't want another supplement. But that is one I'm not big on too many supplements. I say most of them, you definitely don't need to be successful, and you don't need creatine to be successful in whatever your goals are. It is one that I personally do enjoy.

SPEAKER_00 29:18

Yeah. What I have found is that the post-workout soreness is less when when uh, you know, I'm I have the creatine sort of on a regular basis. Yes.

SPEAKER_01 29:32

Is that a real thing? The recovery, absolutely. And then, but again, I mean, that's where a post-workout meal is also important.

SPEAKER_00 29:41

Um what's a good post-workout meal?

SPEAKER_01 29:43

Something that has, I'd say, between 25 grams of protein for your muscle protein synthesis to occur, carbohydrates to replenish your fuel, healthy fats to balance out your hormones. And then again, that fiber just for your gut health. Yeah, it's gonna have all of that in there.

SPEAKER_00 29:59

Um, what would you say are the best sources of protein? I think we've pretty much ruled out protein soda.

SPEAKER_01 30:06

Great question. So, for protein, it's about the bioavailability and how our body can use it. That basically just means how fast and well can it be digested and absorbed and utilized quickly through the body. So, whey protein is shown to be the most bioavailable and it has leucine, which is particularly liked by our body and our muscles. Um, however, it is not the only source. So, you know, whey protein that can, there's lots of protein powders and things that can come from that. But again, I do say those are supplements and using them if you can't get to your needs through whole foods first. So your animal proteins are going to be good sources there. They do have the nine essential amino acids, which are the building blocks of protein that our body needs. However, that doesn't mean that plant sources are out the window. There are a few sources of plant proteins that are also complete. So that would be soy, nutritional yeast, quinoa's even one, chia, flax seeds, those are great things to incorporate. And then you can also pair them. So you can do black beans and rice. So on their own, they're not complete, but if you put them together, they are. And if you're getting in enough protein throughout an entire day, you don't even have to micromanage of, oh shoot, I only have black beans. I'm not gonna have rice right now because I don't have any, I'm not gonna get any working protein for this meal. If you're getting in a good variety, if you don't eat meat in your vegetarian or vegan, if you're getting that good variety in throughout the day, then you're still going to hit your goals.

SPEAKER_00 31:50

That's great to know. So you can get enough as a if you're vegan, you can get enough protein in your diet. Yes. Um, you said whey protein, um, and and but that animal protein will also do the trick. So, in terms of shakes and supplements, they're they're they're they're good if you can't get to your primary source of protein.

SPEAKER_01 32:11

Yes, they're convenient because they're quick. So if you're, you know, going from your workout straight to work and you don't have time to go home or anywhere to do a quick thing and you have a fair life protein shake, drink it, right? Uh that's what a supplement is for. But I always like to say foods first. And uh, do you have a protein shake you like? I I do love the Fair Life chocolate protein shakes. They do taste really good. I'm a huge fan of Nutricost. I uh use their collagen, I use their protein powders. I love the texture, I love the flavor. That's a favorite of mine.

SPEAKER_00 32:45

All right, and then I have to ask you about collagen. Yes. Um uh as as an add-on. What do you think?

SPEAKER_01 32:51

Yeah, so collagen is huge for your hair, skin, nails, joints. Um, I take it again, I have some back injuries and things like that that I briefly mentioned at the beginning. And it was something that I felt like was gonna support my my joints. And so that's the main reason I take it for that around my spine and everything there.

SPEAKER_00 33:13

But and is there research coming out saying that that's in fact what's happening? Um I shouldn't say in fact, right? We like I I want to there's I want to shy away from from uh from being emphatic on this, but there's a lot of research on collagen now, and I'm just curious, are they finding the supplementation to be um beneficial?

SPEAKER_01 33:35

Yeah, so from what I honestly have not looked too much deeply, so I also don't want to misspeak on my part. But from what I have seen, yes. And I do feel good when I'm taking it. I do see benefits from taking it. So that is my anecdotal evidence for you. Um, but I have not looked recently, recently on any new new research. But from what I've seen and what I know, yes.

SPEAKER_00 34:01

Um, all right, here's a question. What's an anabolic window?

SPEAKER_01 34:05

Yes. So anabolic window is that time post-workout that has been you have to eat your protein within 30 to 60 minutes after your workout is complete, or it was basically for no reason, or you're not gonna get the full benefits of everything. Uh, research research is actually showing that that window might be a little bit bigger. Some research is even saying maybe like five to six hours after a workout. Not to say that you shouldn't consume anything after a workout, because again, um refueling yourself, um, making sure that you're getting in enough in a day. If you are working out, if you're not eating for five hours after you work out, that's a separate issue in itself. You want to make sure you're getting in enough in a day. But you don't necessarily have to down that protein shake or eat that chicken and rice post-meal immediately to get your benefits if you're eating regularly and enough throughout the entire day.

SPEAKER_00 35:04

Does that window change based on the type of workout for a cardio workout versus a strength training workout versus um an endurance workout, for example?

SPEAKER_01 35:16

I like to say post-workout, you need to recover. Whatever you're doing, it's important to recover something in like endurance. You might need a little bit more carbohydrates than something from a strength workout. Um, you know, strength uh protein can be a little bit more of a priority there. Endurance, you're gonna need a lot more carb replenishment and protein.

SPEAKER_00 35:36

What's really lovely, Kylie. I love how you you take this sort of these complex uh, you know, uh honestly, the complexity around nutrition and and you're you're just really straightforward in your advocacy for foods and and doing what's right for the individual. Um so with that in mind, let's tackle macros and micros and and the way people track them. And I mean, we're all getting obsessed now with tracking them. Um is is is what do we what do we really need to be thinking about for the active person?

SPEAKER_01 36:17

Yes. So first, just in case uh anyone doesn't know, so your macronutrients are gonna be your carbs, protein, fats, and then micros, that's your vitamins and minerals. So from iron to vitamin D to vitamin C, all of those things. Um they're great things to know about, especially just for your overall health, making sure that you're getting enough of everything in. However, the tracking is becoming crazy. Um I whenever I have clients come in, my ultimate goal is if they track, is to have them off of tracking by the time I'm done seeing them. Just so I know that they have that intuition on their own. It can be a phenomenal tool.

SPEAKER_00 37:05

Intuition.

SPEAKER_01 37:06

Yes. All about intuition. I want you to be able to wake up in the morning and know, wow, you know what? I went on a really long run last night. I had a normal dinner, but wow, my body is really craving some extra carbohydrates this morning. I still need to replenish there. I want you to be able to feel that and know that within yourself and not need a tool to tell you how many you need. Kind of like we were talking about with the Apple Watches and the sleep.

SPEAKER_02 37:34

Right.

SPEAKER_01 37:34

I want you to be able to figure that out within you. And it's it's a lot easier said than done. It's really challenging, especially if you have been leaning into tools. Or on the other end, if I have clients coming and they're like, Kylie, I really don't know anything about what's considered healthy, what's not, I know nothing. Like, please share with me. And sometimes it kind of comes on the other end of like, this is what a calorie is, you know, this is what a fat is, this is a source of protein. And kind of meeting everyone in the middle of some people giving them extra knowledge of what these things are, and then some people helping them figure out you don't need to know and eat the same every day. We're also not robots, so you won't need the same exact number of calories every single day because you're human. You're you're gonna be more stressed that burns more calories, you're going to be moving more, you're gonna be sedentary more. You're if you're a woman, maybe you're cycle, you're just hungry every day and you you're just craving something. And you know what? You were gonna go to the gym, but you really want ice cream, and it's that time of the month. Get the ice cream. If you were getting the ice cream every single day, okay. That's again why we're here. Let's work on it. But get the ice cream, just take a rest day. If you're fatigued, get the ice cream.

SPEAKER_00 38:52

All right, so here's a question. Yeah. All right. Um, my father-in-law used to buy ice cream that was one of those no fat, no sugar, no, no, no dairy, ice creams. Yeah. And I'm like, dad, just eat the ice cream. Yeah. Right. What do you what do you think about all the all the foods that are being shaped to address these, all these macro, micro, like like calculations?

SPEAKER_01 39:17

I again, it's hard.

SPEAKER_00 39:20

And that's of course sounds like allergies. Yes.

SPEAKER_01 39:22

Right, right, right. Yes. Beyond, we're talking about for the average person. Of course, if there's allergies and there's, you know, a gluten-free one, oh my gosh, thank goodness there's more gluten-free options for my gluten-free people. That's right. But if you're not gluten-free, why are you doing that? Uh, with anything. It's just, it's nice to see more variety. And you know what? Maybe sometimes you do you want ice cream and you want a slightly, you know, you know what, my post-workout meal today, I really want ice cream. Um, but I know I need some protein. Okay, there's a protein ice cream. This is a one-off. That's what I'm gonna do. It's kind of a cool thing that society has now brought to us where you can maybe utilize it in that aspect. But overall, again, I mean whole foods and, you know, what the earth gave us and, you know, these beautiful plants and proteins that are plant or animal and grains that we can piece together and know that it's fresh from fresh from the earth, and knowing that we can put these together rather than, you know, a million different companies just trying to make more money off of us, trying to sell us something and, you know, make money off of it. And yeah, sometimes it's cool, but you know, you don't need the protein soda, the protein ice cream, the every again, unless you have the allergies, you don't need the allergen-friendly thing if you're not allergy free. Unless you, unless it's taste preference. Like your, you said your father-in-law.

SPEAKER_00 40:52

Yeah, yeah. I mean it wasn't a taste preference. I was gonna say, did he like the ice cream? No, he liked having ice cream every night, a little, a little scoop of ice cream every night. And so he just thought it would be um you know, and he always struggled with weight, just thought it would be better than to have the no this, no that, and whatever. But he hated the taste of the ice cream. It was the habit of I was like, just eat the ice cream.

SPEAKER_01 41:15

Something I always say to my clients every week when we meet back, if we incorporated something new, um, you know, whether it was maybe trying to add in more fiber through different foods and, you know, whatever foods we tried. When they come in the next week, you know, we'll go through the goal. Did they meet it? Did they not? I always ask, did you enjoy this new food? Did you enjoy this new change? Did it feel sustainable for you? Is it something that you could see yourself doing every day and be happy about it? And if the answer is no, we we figure something else out. There's always gonna be other options and other answers because I don't, I know I haven't done my job right if my client is eating that fat-free, sugar-free ice cream and hating it.

SPEAKER_00 41:59

Um, so uh you mentioned earlier about fats and hormones. Uh, there's a lot in the literature around sugar, um, proteins, and the hormone leptin. Yes. Um, can can you speak a little bit to that? Yeah.

SPEAKER_01 42:18

So we have a hunger hormone and a cetidu hormone. And leptin is that cetidie hormone. And so what can happen is there's multiple things that can go in. Um, sleep is a huge one. So I'm big on circadian rhythm. And if you're, you know, uh our body naturally functions in this 24-hour cycle. And that sati hormone naturally functions more in the evening and overnight. Hence why, you know, we don't wake up in the middle of the night starving and we're able to sleep through. Again, if you finish in around 7 p.m. and you're not eating breakfast until 8 a.m., if we went the day without that much food, we'd be starved. Um, and but you know, it's naturally rising in the evening. So we don't wake up in the middle of the night hungry and we can sleep soundly and our body can be at rest. Um, there's lots of things where if your sleep is out of whack, if you stay up really late, if you have lack of sleep, our hunger and satidy hormone can be all out of sorts. And that satidity hormone gets suppressed and that hunger hormone increases. And we can just be hungry all the time and start craving things and cravings for added sugars and those calorically dense foods can be a lot stronger. Um, basically getting enough sleep, quality sleep at the same time, get putting your body in a homeostasis is going to be really helpful. Um, I know there's lots of things about sugars in general too, um, but they're they are so important. And it's just the quality. Um, our brain functions really, really well on glucose. It it uses that. I mentioned how. I'm having this conversation with you. My brain is using glucose right now to give you answers. And again, it's the quality that we have. So if we're having our whole grains, our vegetables, our fruits, that's a very steady pace of glucose for our brain and our body to use. And it really likes that. Lots of added sugars, our cakes, our pastries, all the yummy treats, right? Uh love me a good cinnamon cinnamon roll.

SPEAKER_00 44:26

Um, but those we travel the world searching for the best cinnamon rolls. Yeah.

SPEAKER_01 44:31

They, oh my gosh, love, there's a two-pound one down the street at a restaurant by where I live. Oh my gosh. Oh my gosh, a healthy dose of cinnamon. No, but if we have these things in excess, that's that dopamine release and that dopamine response. And that's that can make us in excess crave more and want more and never really feel satisfied and have that constant craving. If we have it in moderation, and you know, if you're treating yourself to a cinnamon roll or a pastry or cake or a scoop of regular ice cream at the end of the day, um, in moderation, it's totally fine. It's in that excess where we can get brain fog, our brain could start aging faster, um, lots of insulin spiking for, you know, things and insulin sensitivity, which can cause type 2 diabetes and all of those things. It's an excess. But those natural sources of sugar, our body really prefers and can utilize a lot better.

SPEAKER_00 45:28

I mean, I mean, I would imagine you've heard this as well, but I've heard people say, oh, I don't eat grapes because they're just a sugar bomb, or I don't eat, I don't, I don't, don't eat oranges because there's so much sugar in them. Because we've made people afraid of sugar. It's almost like we've made them afraid of fruit.

SPEAKER_01 45:45

Yes, which always makes me so sad because I I always say most people are more of a fruit person or a vegetable person. I am a fruit person. I love fruit um so, so much. So whenever I hear people say no fruit and they've, you know, it's been demonized for them and they feel like they can't have it, um, it's frustrating. There, yes, fruit does have a lot of sugar in it, but it also has fiber. It also has vitamins and minerals. Um, if you're drinking a juice, um, yes, there's not quite as much fiber in there because it has been pressed down. It's more the juice part because the fiber like from an apple can come mainly from the skin. So when you're juicing it, that skin is no longer there. It's a little bit more just sugar. Um, not that that's bad, but again, it's looking at quantities. But for the average person, having a you know, apple juice is totally fine. And even if you have diabetes, it's just the amount and pairing it with something that's going to slow down that blood sugar spike. And pairing foods is important. Yes, extremely important. They do so much together. So if you're eating carbohydrates, you know, again, that sugar, that insulin spike, it's a very big conversation right now. So that's why I'm just gonna address it. Um, if you're consuming, you know, those carbohydrates and there's fiber in there, there's protein in there, that slows down our digestion, that slows down that insulin spike, and that's gonna be really good for our body. So pairing those things together and also contributes to fullness. Again, protein, my biggest, my favorite comparison is of again, circling back to that balance plate you asked me about in the beginning, of you know, the reason protein is a quarter of our plate, those starchy grains are gonna be a quarter of our plate, and then fruits and vegetables half of our plate. Um, we can go to a restaurant, and if someone put a basket of tortilla chips and salsa, I mean, how many baskets could you go through before your meal even comes, right? Sometimes three, five, depending on how many people are at the table. Um, you feel like you can keep going. It's never ending. Now, if someone gave you a basket of chicken breast before your entree came out, I mean, you probably couldn't even get through the whole basket. It would just be so heavy. So that protein helps us feel full immediately, helps us kind of be in cue of that. Wow, I'm getting full. I think it might be a good time to stop. That fiber is really important. That's gonna help slow down that digestion, make us feel full for longer. Fat is gonna help contribute to that too. And then again, those carbs, those starches, those grains, I mean, that's giving us our energy, our again, our glucose boost of, you know, giving us that energy again so we feel good. But having it all in balance with each other.

SPEAKER_00 48:36

Um, what about doing like a detox or a cleanse, like, you know, as a reset? Like I mean, that there's juice cleanses, and then there's powder cleanses, and then there's there's fasting cleanses, and of course there's fasting, um, which we'll let's talk about that next. But what what are your thoughts on detox and cleansing diets?

SPEAKER_01 48:55

It's so funny because our body does that on its own. So you don't have to buy the $200 two-day juice cleanse to get that done. Our kidneys, our lungs, our digestive track, they're all detoxing. If you are eating a balanced diet and you know, the majority of time getting in your sounding like a broken record here, your protein, your lean proteins, your complex, complex carbs over and over. If you're getting all of those in the majority of the time, if you eat that cinnamon roll, your regular ice cream, your chips and salsa, your body can naturally take care of things the way that it needs to and get back to it. Um, they're just not, they're not necessary. What about fasting? Fasting is a very interesting topic. And I think it can be a great tool when utilized properly, but it's also not for everyone. I personally, it's not for me. I I just I like to eat when I can eat. And, you know, I don't want a window to tell me, again, that into intuition I was telling you about before. Um, I feel like that can sometimes contradict it for myself. However, some people, it's a phenomenal tool. So especially if for people that I feel like can tend to want to eat late in the evening and can see themselves maybe eating more at night and wanting that cutoff time so that way your body can digest everything a little bit better before you go to sleep, give yourself a better quality of sleep, you know, having a window of maybe 8 a.m. to 8 p.m., you know, a good 12-hour window. I think, I think that's totally healthy, totally normal. It's when people give themselves maybe a two-hour window. Um I've just seen it can end up being binge restrict cycles. And again, I'm all about finding that intuition within your personal. Binge restrict cycle would be, you know, you give yourself a two-hour window to eat. And so you can't eat besides 12 to 2. So you're binging in that two hours, or maybe even if you're not even specifically trying to intermittent fast, but you're like, oh, I ate such a big dinner last night, I'm not gonna let myself eat all day today. Yeah. And, you know, 7 p.m. comes around. You haven't let yourself eat all day, you're starved. You eat an entire box of Oreos.

SPEAKER_00 51:14

You know, you mentioned eating intuitively and and rhythms. We talked specifically about circadian rhythms, but but does I mean, and you also mentioned genetics. Uh, does it stand to reason that we each have our own sort of food rhythm? Uh, some of it, I'm sure, is learned. Yes. Um, some of it is genetic, some of it is uh just habit forming. Um do we have our own food rhythms? Like, are some bodies better with not eating breakfast? 100%.

SPEAKER_01 51:44

So there's lots of things there. Um, I am also, I'm always an advocate for eating breakfast. I think it truly is the most important meal of the day. You're already, I mean, it's called breakfast. You're breaking your fast. You've already been fasting all night, sleeping. I think it's so important to start your day off with energy through the source that our body prefers, which is food, not caffeine. Caffeine is a great supplement, but I do am such a believer that's I've been doing it wrong all this time. I do believe that having a good breakfast, maybe it's not right away for you. Maybe it's not within the first 30 minutes to an hour of waking up. That's okay. Maybe it's, you know, two, three hours after you get up, but making sure that you're eating something in the morning. But to say that we do have different rhythms and preferences, absolutely. I like to eat um pretty regularly. You know, I like to have breakfast, lunch, and dinner, snack or two here. I like that feeling of being done with my last meal by, you know, 7:30 p.m., give or take. Again, every day is different. Sometimes it's 8:30, sometimes it's 6:30. Um, but I do know, you know, some people love to have a big dinner. And, you know, that's just their like I love having, you know, a later breakfast, early lunch, and then just a big dinner. And, you know, it's it's working with that. And that's totally fine as long as, you know, for me and you know, that individual, as long as our labs are coming back healthy and our quality of life is high, we can work with your preferences and how you prefer to function. Because if you don't like having a big breakfast, if I told you to eat a big breakfast, that just wouldn't work, right? It wouldn't be sustainable.

SPEAKER_00 53:34

Um, I I think you pretty much answered this question uh when you talked about the the binge restrict cycle. But what happens when somebody is in a calorie deficit for too long?

SPEAKER_01 53:44

Yes. So a better question would be what doesn't happen? If you're in a very severe caloric deficit for too long, so so many things can start going wrong. Where there's almost an arc. So if you're, you know, sedentary, in a surplus, not doing anything for your health on Wednesday end, your health can be down here. Once you, you know, start to exercise, eat healthy, eat in a maybe a slight deficit or again, maintenance, taking care of everything, you can be at peak health. And then once you start doing too much, whether it's over-exercising, under-eating, whatever it is, your health can also start going down too. Uh, an extreme deficit could be hair loss. It could be bruising, it could be because iron deficiency and you get bruises all over your body. It can be brain fog, loss in libido, low mood. It can be, you know, you can get insulin sensitivity again. So again, on one end, you're not doing anything, overeating, you know, those ultra-processed foods. But then again, at an extreme cycle, your body is almost in a state of panic. And then it can be detrimental for LDL cholesterol. There are so many things that can end up going wrong if you are also restricting yourself too much for too long.

SPEAKER_00 55:01

That is good to know. Um, so let's let's look at three different scenarios. If someone's trying to build strength versus someone's trying to get, you know, be more endurance and cardiovascular health, uh, versus someone who might be diabetic and needs to lose weight, what how would you counsel those three different populations differently?

SPEAKER_01 55:21

Yeah. So, and again, very generic because there's also lifestyle and all the things involved. But generically, so someone who is coming and they're a big runner or whatever endurance that might be for them for their cardiovascular health. Um, I briefly mentioned before um carbohydrates are gonna be very important for refueling. You're gonna want a good amount of protein too, of course. And you're gonna want moderate fat. Again, that's gonna be your store reserves for when glycogen is low and your carbohydrates are running out. That's where fat can come in. You're gonna want that protein again to still rebuild those muscles. Um, all of those things are gonna work together there. For strength, protein can be a little bit more of a priority. Um, carbohydrates and fats, again, having moderate amounts for each of those, but carbohydrates aren't as crucial as they are for endurance. Still important, again, as we've talked about overall, but you're not gonna need quite as much as you will for endurance. And then someone with diabetes who might be trying to lose weight, um, carbs are still important. Um, it's just counting them. And so a big thing is making sure that you are checking your blood sugar levels, you are pairing your carbohydrates with your protein, your fiber, your healthy fats to make sure that your blood sugar isn't spiking too much and it's within control. You're not gonna go into hypoglycemia, low blood sugar, or hyper high blood sugar, and you're eating in a slight caloric deficit. Um, but again, with that as well, with anything for weight loss or even weight gain, I like to say research is even showing learning weight management and weight maintenance is long-term more beneficial than trying to focus on a gain or a loss. Finding that maintenance and what is going to work is also gonna be that homeostasis for you and is naturally gonna bring your body to what it wants to and needs to be at.

SPEAKER_00 57:22

I think that's really super important, right? You want to feel good in the space you inhabit in your own body, not worry so much about what, what, you know, what you've gained or lost.

SPEAKER_01 57:33

No, because if you're in, if you're trying to lose weight and it doesn't feel all kinds of then be like, oh, I was 20 pounds lighter and I felt so good. And I want to get back to that. And then as we continue to meet, they're like, yeah, but I was so tired. I had no energy. I was, I'd wake up in the middle of the night starving. And I was like, okay, so then you didn't feel good, but they get stuck on what maybe they looked like. But if you're constantly going after this version of you that you can't sustain, is that really the best version of you?

SPEAKER_00 58:06

That's well said. Um, so how can people get all their nutrients? Like, like, you know, if somebody wants to excel in fitness, how do you make sure you have everything you need without either having to sacrifice too much or completely change your lifestyle? Right.

SPEAKER_01 58:23

Variety, making sure you're not just eating chicken, rice, and broccoli every single day. You know, incorporate some sales.

SPEAKER_00 58:30

That sounds pretty good, though, right?

SPEAKER_01 58:31

It is good. It's good. But, you know, making sure you're also getting in those omega-3s. Add salmon in one week, you know, add in quinoa one day, getting in some plant proteins in there, um, getting in your bell peppers, extra vitamin C one day. You know, mixing all of that in, adding your olive oil one day, avocado oil another day. Um, one week, you know, one month you do walnuts, when that bag runs out, then you do pecans, you know, mixing up the types so you can get a bunch of different nutrients in to make sure that you're getting a little bit of everything in. If you're really, if you really want to know, at your go to your primary care, get your blood work done. If you're deficient in anything, you don't need to track. You just learn, say you're deficient in vitamin C. You look and see what foods high in vitamin C are. Oh, wow, I really don't eat many of those foods. So let me start incorporating them. If then you got blood work done again and you were still deficient, then maybe that's where supplement come in. But you shouldn't feel like whatever you're doing to feel like the best version of yourself, again, isn't sustainable. If you're hyperfixating, if it's taxing with tracking, I mean, that's also just such a poor quality of life. Of you're at dinner with your friends and then you have to spend 15 minutes plugging in how many calories and the weight of your food or spending time making sure the meal is gonna fit your macros or micros, you know, making sure that whatever you're doing is uh improving your quality of life, physically, mentally, emotionally, all of it.

SPEAKER_00 1:00:09

Well said again. Uh, is there anything else you want to debunk about fitness and nutrition?

SPEAKER_01 1:00:17

Just whatever they're trying to sell you, it they're just trying to make money off of you. If you really want to take care of your health, it find a healthcare provider if you're really lost and you feel like you need guidance. Find someone that's not trying to sell you anything except for the best version of you. And that shouldn't require anything beyond finding what your balance is.

SPEAKER_00 1:00:43

That's great. Well, that was that I I have a gazillion questions for you for you, and I could just keep going on forever and ever. Uh, but let's transition into rapid fire questions. Okay, you're ready. What's your definition of Pilates?

SPEAKER_01 1:00:58

Oh, my definition of Pilates would be a connection to the mind and body. It really helps me find my center.

SPEAKER_00 1:01:07

What's your favorite piece of Pilates equipment, big or small, and why?

SPEAKER_01 1:01:12

Well, my favorite equipment to teach with is the ring because I just feel like it gets the job done. My least favorite is the ring when I'm taking class because I know it gets the job done. Yeah.

SPEAKER_00 1:01:25

It's the one your mom didn't like. Yes. What's one misunderstanding about um either Pilates or your profession, nutrition that you wish more people understood?

SPEAKER_01 1:01:36

The diet, dietitians were not the food police. If you are with one that is right for you, because you know, personalities and things are always a factor in there, but we are not the food police. We are here to make sure that you feel your best.

SPEAKER_00 1:01:54

Sounds like you had a food police in your in your history somewhere.

SPEAKER_01 1:01:58

We can have family members that are the food police police. They come out of the woodwork.

SPEAKER_00 1:02:03

We should be your safe space. You should be the safe space. I think that's really very important when people are coaching, counseling, supporting you, and being the best version of yourself, right? Uh it doesn't matter if it's your Pilates instructor, personal trainer, doctor, you know, uh be your own advocate. Um, nobody should be your police. You should be in a safe space. Yeah, always. Um what's one habit that you do that complements your Pilates practice?

SPEAKER_01 1:02:31

There's so many. But I'm gonna say stretching because, you know, I could say nutrition, I could say strength training, but I'm gonna say stretching because I feel like that can so quickly be skipped. I feel like that's the part of so many practices and anything that you're doing. People skip stretching, and that's just as important for recovery, for your performance, everything. I love to stretch and I do feel the benefits when I do it.

SPEAKER_00 1:02:55

So important recovery, so important. So sleep also important. Oh my gosh, too, right? Um, do you have any books or podcasts you recommend to our listeners?

SPEAKER_01 1:03:06

Podcast, I would say seems like Diet Culture. Mallory Page, I'm gonna write that. Somebody write that down. She spoke at one in a club I was in in college, and that's how I found her, and she was phenomenal. She's very blunt and I like it about things that are going on. And then book I have prefaced, have not read it yet, but I just had a bunch of colleagues that read it. And it is Dressing on the Side by Jacqueline London, I believe. And they just had phenomenal things to say about it. Um, and it's also just finding balance and nutrition and kind of steering away from all the diets and everything. So I have yet to read it, so maybe we can all read it at the same time. But I've heard very good things and it is on my next to read.

SPEAKER_00 1:03:47

That's great to know. Okay, before we conclude, uh, where can our listeners find you? Yes. So social media, I'm reform and refuel.

SPEAKER_01 1:03:56

And I love that.

SPEAKER_00 1:03:58

Reform and refuel.

SPEAKER_01 1:03:59

Yes, it worked out perfect. And then my website is reformandrefuel.com. So everything is reform and refuel. So uh if you look that up, I will be there.

SPEAKER_00 1:04:09

Fantastic. Um, Kylie, it was just really, really great spending some time with you. Thank you for this this really wide-ranging conversation on nutrition and fitness. Yes, thank you so much for having me. Such a pleasure to be here.