On this episode of the Healthy Family Project Podcast, we’re joined by Tony Castillo RD, a sports and performance dietitian who helps athletes perform at their best without fad diets and unnecessary supplements. Tony brought his expertise to the podcast to talk all things sports nutrition for kids and teens while dispelling a lot of popular myths. Tony shared tried and true nutrition practices, insight on what to eat before and after big games, and what to look for in supplements.

Sports Nutrition for Kids Podcast

We’re continuing our series on kid and teen sports with an episode all about sports nutrition. As a mom with a preteen and teen who have been active in sports for most of their lives, this topic is important to me and I learned a lot from Tony. Last month we had Dr. Rick Neff on the podcast to share tips to positively support the mental health of young athletes.

Sports Nutrition for Teens Podcast

This month we’re navigating nutrition for young athletes and how important it is to improve performance and ensure kids don’t burn out. Food is fuel and good nutrition practices will keep kids energized during practice and game days.

Sports Nutrition for Teens Healthy Family Project Podcast

Aside from sharing lots of great tips, Tony helped dispel a lot of common nutrition myths. Especially these days with the growth of social media, it’s very common to come across misinformation presented as fact. I love having experts on the podcast that lead with science, facts, and professional insight around topics like nutrition and mental health.

Sports Nutrition for Kids Healthy Family Project Podcast

About Our Guest, Tony Castillo

Tony Castillo is a Sports Dietitian and Nutrition coach who helps athletes and active individuals lean out and enhance performance without diets, endless supplements, or overhauling their whole life.

Tony’s journey began as an overweight middle schooler. This continued throughout high school until he decided to jump on a “diet.” Unfortunately, this resulted in unsustainable weight loss. His weight fluctuated in college due to a lack of nutrition knowledge, but this inspired him to understand how nutrition played a role in the human body.

Tony graduated from Florida International University in Miami with a B.S. in Biology, B.A. in Chemistry, and an M.S. in Nutrition and Dietetics. He is credentialed by the Academy of Nutrition and Dietetics as a Registered Dietitian.

Tony’s passion today is to teach others how healthy lifestyle modifications optimize performance in ALL areas of life. After working at the University of Florida and then with the Toronto Blue Jays, Tony focuses on helping you to become an elite performer. Being an elite performer in your field can take many forms, whether you’re a professional athlete trying to become an MVP or a recreational athlete not wanting to be last in class anymore. 

Tony’s plan is to teach his clients how to sustain their weight goals for life without counting calories or overhauling their whole life.

Listen to Sports Nutrition for Kids and Teens

What We Cover:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

  • 2:44 Welcome, Tony!
  • 5:20 Nutrition practices to keep in mind when kids are starting sports
  • 8:00 Common misconceptions when it comes to sports nutrition
  • 13:46 Tips for what to eat on game day
  • 17:30 Supplement certification
  • 20:82 How to replenish after game days
  • 23:13 Mental health and sports
  • 31:35 What does a healthy family mean to you?
  • 33:35 Where to connect with Tony?

Other Podcast Episodes to Check Out:

Transcript for Episode 83

This transcript was produced by Otter.Ai. Please forgive any misspellings and grammatical errors.

Episode 83: Sports Nutrition for Kids and Teens

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Welcome to the Healthy Family Project Podcast covering the hot topics in the world of health,

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food, and family with a dose of fun.

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Welcome to the Healthy Family Project Podcast.

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I’m your host, Amanda.

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We have quite the episode in store for you today and really a great follow up from our

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previous episode which was all about sports and mental health.

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If you haven’t listened to it, be sure to go back.

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It is a must not miss episode in my eyes and truly complimentary of today’s episode.

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So before we get started, just wanted to remind everyone about our Healthy Family Project

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Facebook group where we continued the discussions from the podcast.

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Don’t forget to follow us on social media.

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We are on all the outlets out there.

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We have so many.

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We are on everything.

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We are in love with these Instagram reels lately.

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So doing a lot of cool recipes and things over there on Instagram.

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And then we also have new content on our TikTok as well.

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Our website, healthyfamilyproject.com is full of holiday content as we enter that time of

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year.

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So today we are talking with Tony Castillo.

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Tony is a sports dietitian and nutrition coach who helps athletes and active individuals

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lean out and enhance performance without diets, endless supplements or overhauling their whole

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life.

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Tony’s journey began as an overweight middle schooler and this continued throughout high

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school until he decided to jump on a diet.

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Unfortunately this resulted in unsustainable weight loss.

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His weight fluctuated in college due to a lack of nutrition knowledge, but this inspired

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him to understand how nutrition played a role in the human body.

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Tony graduated from Florida International University in Miami with a BS in biology,

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BA in chemistry and an MS in nutrition and dietetics.

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He is credentialed by the Academy of Nutrition and Dietetics as a registered dietitian.

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Tony’s passion today is to teach others how healthy lifestyle modifications optimize performance

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in all areas of life.

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After working at the University of Florida and then with the Toronto Blue Jays, Tony

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focuses on helping you to become an elite performer.

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Being an elite performer in your field can take many forms, whether you’re a professional

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athlete trying to become an MVP or a recreational athlete not wanting to be last in the class

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anymore.

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Let’s jump in to today’s episode with Tony.

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Welcome Tony.

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Thank you for taking the time to talk today.

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Before we jump in, can you tell listeners a little bit about yourself?

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Amanda, thank you so much for having me on.

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My name is Tony Castillo.

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I’m a sports and performance dietitian.

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So a little bit about myself.

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Born in New York but raised in Florida and really in the sports nutrition world.

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So throughout my whole career, even before that when I was younger, I had weight challenges.

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I was overweight.

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I was actually a lineman in football in high school.

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I played trumpet in the band, so typical band geek.

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And then at the end, I found a buddy of mine, gave me a meal plan, workout plan, went great,

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felt great, went to college and I did the exact opposite of what was on that meal plan.

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From that point on, I tried everything, every diet that was popular at the time, such as

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Atkins, South Beach.

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My wife, my girlfriend, who’s now my wife, had this skinny ballerina tee that said it

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only worked in women.

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I was like, why is it only working women?

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Why can’t men do it?

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Eventually, I found my own way out of disordered eating.

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And that’s because I broke my foot dancing on a Halloween night and I was like, something’s

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wrong here.

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Something wasn’t right.

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So eventually, I got my degree in nutrition down at Florida International University,

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got my master’s.

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Then I went to go work at the University of Florida, then with the Toronto Blue Jays baseball

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team.

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And now I’m running my own private practice with two other dieticians.

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And the reason I do that is because one, I love to see how athletes feel their bodies

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because they always come to us and we see them on the screen saying that they can eat

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all these foods, such as cereals, dairies, things that we’re supposed to be scared of,

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but they eat them and they perform at these top tier levels.

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And fruits and vegetables, all these things we’re told we shouldn’t be eating, but they

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really do help us perform better.

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And not only that, if we’re able to impact the world, these athletes have such a bigger

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stage than many of us.

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So if they’re able to say, eat more fruits and vegetables, it’s okay to have dairy, eat

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carbs, then how many people will live a longer, better and happier life and even healthier

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life based on that?

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Right.

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Well, and I have to say, our track record here at Healthy Family Project continues because

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all of our guests, what they’re doing in their life stems from an experience that they had

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or something that they went through, which just the passion, I think in general, whenever

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you have lived through something and now you’re helping others to get past those hurdles that

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you faced as yourself is just amazing.

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And I’m going to love, I’m sure our conversations would be wonderful, but I will say the people

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and the track record of guests we’ve had has been very similar.

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And so I’m grateful that we’re going to continue.

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So all right, so what are the, let’s get started here.

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What are the most important things to keep in mind for nutrition when your child is beginning

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a sport?

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Making sure that they hydrate or die.

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It’s actually one of my mottos.

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I even have, I did a little YouTube slash Instagram series of myself dressed up as Captain

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Hydrate.

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Oh, we need to share that.

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We will be, we will be linking to that in the show notes.

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The reason is because right superheroes, it was really hot.

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It was pre COVID Marvel was coming out with all these things.

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I’m like, why can’t I be Captain Hydrate?

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So I was just educating on why hydration is so important.

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So we think about kids, especially here in Florida and this summer has been extremely

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hot.

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We hear all around the world.

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There’s even been fires in Europe and places that there’s never been fires.

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They always talked about us having AC.

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Now the Europeans like, wow, we really do need AC because it’s so hot.

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So these kids are going out.

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Most of the times their bodies aren’t even regulating that heat because they don’t sweat

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as much as adults do because they haven’t gone through that puberty yet.

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We’re talking about younger children.

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So making sure they hydrate to keep those fluids in their body is just so important.

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And one of the main examples I love to use Amanda is I want you to think about a piece

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of steak that you can get from the grocery store, nice and juicy versus a piece of beef

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jerky, which is dry.

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Nothing wrong with it.

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But if I were to bend that beef jerky, it’s going to rip.

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If I bend that fresh piece of steak, it’s going to be fine.

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It’s going to be malleable.

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You can move it around.

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So what happens is when you have that dehydrated beef jerky muscle, which is what happens when

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you don’t drink enough water, your child or yourself can be prone to injury.

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It’s going to be easier to tear that muscle.

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So we want to make sure we have those juicy steak muscles, which is by making sure you

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drink enough water.

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So the first thing I always talk about with anyone is making sure they hydrate or die.

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Well, yes, I know that here in Florida for sure.

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But like you said, it’s just important.

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And I love that visual.

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I am such a visual person when it comes to those things.

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So I will forever think of that now, the meat, and I will forever use that with my kids and

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they will love me for it because they know once I start going with something, I really

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don’t like to let it go.

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So you have a piece of beef jerky everywhere you go and a piece of fresh steak.

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Mom, what are you doing?

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Just listen.

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Hear me out.

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OK, I know you don’t want it to look like this.

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You want it to look like this.

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Exactly.

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Well, and it’s not to get too far on tangent, but they’re one of the questions that I always

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ask them at the end of the day is how much water did you drink today?

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And they’re like, oh, my gosh, mom, like that is about like that is at the top of my list.

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Always.

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How much water do you drink?

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So I don’t like to use the word mistakes, you know, because we’re all learning here,

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especially as parents and guardians, we’re just doing the best we can.

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But what do you feel is a common maybe like misstep, I guess is better than mistake or

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something that’s like a myth that’s untrue in this sports nutrition world that you would

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could wish you could share and kind of say, guys, this is not it.

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Like, don’t do this.

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Yeah, there’s so many.

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But I think the three that I see that are really rampant at this moment are the low

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carbs supplements and then lack of fruits and vegetables.

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So we’ll kind of go into that or low carbs.

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We always hear about doing low carb diets.

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We always hear about these athletes that may try some new fad diet to get the results.

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Myself working with athletes, when they get these results, it’s in the off season, not

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in season, because in off season, they can make those changes because in season, if you

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make any changes, it can be detrimental to your performance.

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It could hurt you.

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So with the low carb, I want you to imagine, I mean, I’m going to give you the keys to

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two cars, two brand new cars.

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You get to choose which one you want.

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Like on the right.

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You know, what was going to happen today?

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Beef jerky hydration and prices rise.

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So two cars, car A, full of gas.

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You drive it from your house and you have to drive it across the country.

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Car B, it is completely empty of gas and you have to push it to the gas station to even

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fill it.

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Which car will you choose and why?

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Well, the full tank.

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The full tank.

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Absolutely.

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I was like, I know this is a trick question and I really want to win the car.

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Not a trick question at all, man.

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It’s a straightforward question.

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You want the car that’s full of gas.

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And when we do these low carb diets, it’s like driving a car without gas.

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You’re not able to really push your body to the max.

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You’re pushing it from the outside in, as they say, versus being able to car and able

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to drive it in the directions you want.

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So not having enough carbs is not giving it enough energy.

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So you’re not really giving your body the energy it needs, whether it’s for yourself

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or for your kids.

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Right.

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Because we always see all these new supplements and fad diets and foods out that are coming

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out that really don’t support a child’s health or our own health.

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So that’s the first one I see is that low carb diet.

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The second thing is, is supplements.

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We always see nothing wrong with parents trying to have their own side hustle, but you always

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want to make sure your supplement is third party certified.

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What does that mean?

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There’s two brands or third party supplementations.

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I really like to recommend one is NSF for sport and the other one is informed choice.

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Both of those, what they say is that what’s in the bottle has no banned substances.

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And you may say, well, Tony, I’m not getting tested for substances and neither is my kids.

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Well, once I can tell you, we sent a sleep product to the NSF for sports and informed

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choice and what they found it actually had methamphetamines.

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Now I don’t know about you, but methamphetamines wake people up.

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So if you’re trying to take a sleep supplement, that’s the opposite effect you want.

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So all these supplements that we get, we want to make sure they have that third party certification

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because you don’t want to have anything that’s contaminated, whether you’re getting tested

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or not.

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Right.

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So you’re giving your child a supplement that has a SARM, which is selective endergen receptor

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modulator, big sciencey word, pretty much it acts almost like a fake hormone.

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Okay.

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Put them into puberty could cause a lot of long lasting effects with their hormones and

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actually have to cycle them off of it.

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So you always want to make sure it has that third party certification.

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And when we talk about supplementation is just last thing I want you to think about

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a donut.

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Do you like donuts?

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I do.

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Oh, me too.

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I love donuts.

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I love donuts.

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Okay.

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I love them every day now.

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I’m a Boston cream.

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Really?

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Yeah.

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Classic.

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I like to just keep it the regular glaze.

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Yeah.

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We’re going to have to share where you get the best Boston cream.

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That’s what I want to hear.

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Yeah.

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I don’t get it off.

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I don’t go often.

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I have to say, but when a donut opportunity does arise every now and then, that’s what

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I go for.

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If you haven’t been salty donut, that’s the place to go.

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It’s but anyways, the donut.

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That’s on track.

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Yeah.

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So if we make the donut ingredients with completely off ingredients, it’s not, let’s say we use

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old flour, right?

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To make this donut.

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It’s probably going to taste a little bit off, right?

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So that’s your macronutrients or what kind of fuel you’re actually putting in.

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That’s the base of the donut.

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Now how often we cook it.

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So if you overcook it, it could be very dry.

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If you under cook, it’s going to be very wet.

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And that’s the timing of your nutrition.

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Usually we put on, let’s say the sprinkles or we put the cream in it.

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Now when we put the sprinkles on the donut, that’s the last piece.

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If the sprinkles weren’t working very well, they don’t taste well.

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That’s okay.

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The donut’s still going to be good, but the sprinkles anywhere between one to 3% of the

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whole donut.

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And that’s what supplements are in the whole nutrition pyramid.

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One to 3%.

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So a lot of parents look to supplement when they should be looking at foods first.

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And that’s the other misconception I see.

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They’re trying to focus on the sprinkles on the donut when they haven’t even mastered the

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donut itself, the donut cooking.

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Right.

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That makes sense.

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Yes.

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Good.

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So donuts and beef jerky.

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That’s all you got to remember.

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And the car too.

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And the car.

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You didn’t forget about it.

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Now I have to bring you a car with gas, right?

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Yes, seriously.

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I answered it correctly.

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All right.

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So now what about, and I have another question about supplements.

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We’ll get there when we get down a little bit further, but can you make any suggestions

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on game day nutrition or pre game day?

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And I had my daughter, she, she plays pretty high level tennis.

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We have a very competitive tennis team at our high school and you know, they all get

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together and carve up.

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They eat their spaghetti dinners night before.

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And I’m often thinking, okay, guys, you just, I mean, it’s great team that gets together,

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but I’m like, is it necessary to eat all the spaghetti?

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But, and also I know her coach says, don’t wait till you’re on the court to drink your

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water.

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You should be 24 hours ahead of time already drinking the water.

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So what are your thoughts?

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Absolutely.

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So going back to hydrate or die, right?

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We want your daughter to have those nice juicy steak muscles, not the beef jerky muscles.

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So absolutely hydration should be number one.

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Most of the time they should be drinking at least half their body weight in ounces.

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And that doesn’t include any physical activity.

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So when we talk about physical activity, so for example, your daughter playing tennis,

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let’s say she has a match that lasts, let’s say an hour, she should actually weigh herself

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before and after and however much weight she’s lost that hydration, that water, she actually

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needs to rehydrate with 24 ounces of water for every pound lost.

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Oh wow.

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So let’s say, yes.

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And that’s a lot, especially in Florida in this heat.

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We know that I’ve had people lose up to 10 pounds.

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When I was working at the university of Florida, I had a lineman actually lose 10 pounds.

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So that means they needed 240 ounces of water just to rehydrate their needs.

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That doesn’t include what they actually need to survive is just to actually rehydrate their

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body.

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So that’s one thing.

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And then talking about carbs.

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So pre-game, pre-workout fuel, pre-training, I would like to think of it as a funnel where

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it’s open at the beginning.

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And as it gets closer to the training session, the smaller that funnel is.

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So I like to think the biggest opening is anywhere between three to four hours before

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that match where they can have a full plate full of fruits, vegetables, carbohydrates

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and proteins.

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When it’s one to two hours in, you only want to focus on proteins and carbs.

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Reason being, as you get closer, you want to have less fats because it could be tougher

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for the stomach to digest.

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And about 30 minutes before, one hour to 30 minutes before, is when you want those fast

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acting carbs.

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That’s what will give you that energy.

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That’s what’s going to be the gas in your car.

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So you’re looking for things such as fresh fruit, granola bars, breads, anything of that

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nature that can really give you that energy right before you go out on the court.

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Even the fruit snacks, the fruit gummies are actually a really good source of energy to

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help your daughter in tennis.

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When I was working at the University of Florida, that was some of the snacks we’d give the

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tennis players to give them that fuel right before their match.

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Okay.

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Yeah.

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00:15:41,320 –> 00:15:44,960

And I know that there are some different like pouches like those applesauce.

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Yes.

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I love the applesauce.

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That I think like oftentimes you think of those for younger kids, but I will buy those

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for my daughter is like throw them in her tennis bag.

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00:15:55,400 –> 00:16:00,840

Like, oh, if you’re starting to feel, you know, like faint or whatever, like just take

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one of those and she loves them.

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And I feel like that’s like a quick, you know, way to get some energy back in your system.

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It’s not just for kids.

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I can tell you, I’ve been to different competitions where people, they want more natural foods

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and I don’t know about you, but if I was running, I don’t think I could eat an apple.

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Right.

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00:16:18,600 –> 00:16:23,320

So the applesauce pack, you’ll see grown adults just slamming them back as they say.

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00:16:23,320 –> 00:16:27,720

So absolutely those apple pouches are fantastic or any kind of fruit and veggie.

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00:16:27,720 –> 00:16:28,720

Yeah, right.

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00:16:28,720 –> 00:16:29,720

Okay.

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00:16:29,720 –> 00:16:30,720

Cool.

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00:16:30,720 –> 00:16:32,280

So think of another visual for us, the funnel.

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So I like, I like that visual too.

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00:16:34,720 –> 00:16:38,040

Well, I wanted to talk, go back, cause you talked about supplements and that kind of

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being like, you know, a hot button or kind of a myth.

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00:16:41,600 –> 00:16:47,040

So when you say the third, if someone were to look at a supplement and they wanted to

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00:16:47,040 –> 00:16:51,640

find out if it was third party certified, how, where did they go?

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00:16:51,640 –> 00:16:56,160

So they could go to, and we’ll link up to all the info so that whoever’s listening,

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00:16:56,160 –> 00:16:58,160

you know, can go and get that info.

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00:16:58,160 –> 00:17:00,680

But where, like, what are the steps that they should take?

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00:17:00,680 –> 00:17:02,360

Cause actually this is interesting to me.

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00:17:02,360 –> 00:17:09,660

My brother or my brother, my daughter just showed me yesterday a, like some kind of powder

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00:17:09,660 –> 00:17:15,440

that she was like, Oh, I could do this instead of have my meal or my breakfast, or I can

357

00:17:15,440 –> 00:17:18,320

do this for so and so does this for breakfast and for dinner.

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00:17:18,320 –> 00:17:20,080

And I’m like, this is a lot.

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00:17:20,080 –> 00:17:21,080

Like I need to.

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00:17:21,080 –> 00:17:22,880

So I’m like, I’m so glad I’m talking to you today.

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00:17:22,880 –> 00:17:25,200

Cause I can, I was like, okay, hold on it.

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00:17:25,200 –> 00:17:27,520

We’re not ordering anything, but where would you take?

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00:17:27,520 –> 00:17:31,280

So I have that product and then how, where would I go to look?

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00:17:31,280 –> 00:17:35,480

So typically it’ll say on there now they can trick you because they can say third party

365

00:17:35,480 –> 00:17:40,680

tested, but that just means that they actually, they could have bought it themselves, bought

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00:17:40,680 –> 00:17:42,520

their own warehouse where they tested themselves.

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00:17:42,520 –> 00:17:45,800

So it’s not truly independently third party testing.

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00:17:45,800 –> 00:17:47,440

So there’s two logos that you can look up.

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00:17:47,440 –> 00:17:53,680

So one is the NSF for sport, which is a blue, a blue writing with NSF and it’s a circle

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00:17:53,680 –> 00:17:55,600

logo and the other one’s informed choice.

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00:17:55,600 –> 00:18:00,600

It almost looks like a gold seal, but it will say informed choice or informed sport is the

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00:18:00,600 –> 00:18:02,640

brand that are the third party certification.

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And the other one is NSF for sport.

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00:18:03,960 –> 00:18:08,080

It will be on the product.

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00:18:08,080 –> 00:18:14,320

And the good thing is that they do it by batch, meaning that batch 101 is tested by NSF batch

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00:18:14,320 –> 00:18:19,360

102 also has to be tested by NSF in order to get that stamp on their label.

377

00:18:19,360 –> 00:18:22,160

They can’t just blanket statement like up the first batch was good.

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00:18:22,160 –> 00:18:23,160

Good luck.

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00:18:23,160 –> 00:18:25,800

They test everyone to ensure that no batch has been tainted.

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00:18:25,800 –> 00:18:26,800

Okay.

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00:18:26,800 –> 00:18:27,800

All right.

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00:18:27,800 –> 00:18:28,800

I like it.

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00:18:28,800 –> 00:18:29,800

All right.

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00:18:29,800 –> 00:18:30,800

That’s good.

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00:18:30,800 –> 00:18:31,800

I feel like that covers off on that.

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00:18:31,800 –> 00:18:35,720

And then we can link up in the show notes to any further information because I definitely

387

00:18:35,720 –> 00:18:40,040

know like you talked a little bit about your experience in high school and like fad diets

388

00:18:40,040 –> 00:18:41,040

and things like that.

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00:18:41,040 –> 00:18:46,680

And so I see with my daughter, you know, they’re all talking about like, oh, so and so drinks

390

00:18:46,680 –> 00:18:50,160

this for breakfast and then they lost blah, blah, blah.

391

00:18:50,160 –> 00:18:51,440

And then this person does that.

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00:18:51,440 –> 00:18:53,280

And I’m like, okay, we’re going down that path.

393

00:18:53,280 –> 00:18:56,840

So this is definitely first, always food first.

394

00:18:56,840 –> 00:18:57,840

That’s the one thing.

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00:18:57,840 –> 00:19:03,760

And anytime we think about a powder potion or pill, is there a way to get it from food?

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00:19:03,760 –> 00:19:09,720

And if so, that’s going to be the best route to take almost 99% of the time.

397

00:19:09,720 –> 00:19:13,280

And I say that because there is the 1% of time that you may not be able to have food.

398

00:19:13,280 –> 00:19:16,280

We’re thinking about time being a challenge.

399

00:19:16,280 –> 00:19:20,400

How can we pack it into something that your child can take that’s actually safe?

400

00:19:20,400 –> 00:19:21,400

Right.

401

00:19:21,400 –> 00:19:24,040

That’s the biggest thing I think about is safety.

402

00:19:24,040 –> 00:19:26,920

Because again, I know I spoke about methamphetamine, but there’s been other things that they have

403

00:19:26,920 –> 00:19:30,640

found in supplements that are just crazy.

404

00:19:30,640 –> 00:19:33,920

One of them, I’m just going to mention it is cocaine and they found in a supplement

405

00:19:33,920 –> 00:19:35,440

and it’s like, what?

406

00:19:35,440 –> 00:19:36,800

How are they finding these things?

407

00:19:36,800 –> 00:19:41,520

Like, how is someone buying a supplement from a grocery store and getting these things that

408

00:19:41,520 –> 00:19:44,240

are just outlandish that you would never think?

409

00:19:44,240 –> 00:19:50,040

And of course, there’s things such as cockroach legs, cockroach poops that no one wants to

410

00:19:50,040 –> 00:19:53,160

drink but not as dangerous as those mentioned earlier today.

411

00:19:53,160 –> 00:19:54,160

Right.

412

00:19:54,160 –> 00:19:55,160

Exactly.

413

00:19:55,160 –> 00:19:56,160

Oh my goodness.

414

00:19:56,160 –> 00:19:57,160

Okay.

415

00:19:57,160 –> 00:19:59,320

So I’m definitely going to check out those links, especially since we’ve just recently

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00:19:59,320 –> 00:20:01,600

started going down that path.

417

00:20:01,600 –> 00:20:02,600

So all right.

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00:20:02,600 –> 00:20:10,040

What about recovery eating is even for myself, as an adult, like on my Instagram feed, you

419

00:20:10,040 –> 00:20:16,000

know, I have no people who are runners, I play tennis, I’m a pretty active person.

420

00:20:16,000 –> 00:20:20,800

Do some pretty hardcore dance, which sounds funny, but really some hardcore like dance

421

00:20:20,800 –> 00:20:26,360

classes where I am like, you know, really afterwards, totally exhausted.

422

00:20:26,360 –> 00:20:32,520

So what are your thoughts on, I guess, replenishing after your big game, your workout, your training,

423

00:20:32,520 –> 00:20:33,520

your tournament?

424

00:20:33,520 –> 00:20:35,280

Amanda, let me tell you this.

425

00:20:35,280 –> 00:20:39,120

I’ve once taken a Zumba class and I will never make fun of anyone that does Zumba.

426

00:20:39,120 –> 00:20:42,120

That’s one hour nonstop.

427

00:20:42,120 –> 00:20:43,120

Yeah.

428

00:20:43,120 –> 00:20:49,240

That was when I used to take Zumba classes when it was popular and it was an hour that

429

00:20:49,240 –> 00:20:52,520

I was like, I’m not going to, I don’t have to work out the rest of the week.

430

00:20:52,520 –> 00:20:53,520

Yeah.

431

00:20:53,520 –> 00:20:55,840

People like, I remember I poked fun at it.

432

00:20:55,840 –> 00:21:00,440

I took my first one because during COVID, we had one hosted for our clients.

433

00:21:00,440 –> 00:21:03,520

And when we did it, I was like, oh my gosh, like, what am I doing?

434

00:21:03,520 –> 00:21:04,760

I’m never making fun of anyone with this.

435

00:21:04,760 –> 00:21:06,480

And I had like the whole eighties gear on.

436

00:21:06,480 –> 00:21:08,160

I’ll be able to crush it.

437

00:21:08,160 –> 00:21:11,360

I work out and I, at the end, I’m like, all right, is everyone okay?

438

00:21:11,360 –> 00:21:12,360

All right.

439

00:21:12,360 –> 00:21:13,360

See you guys later.

440

00:21:13,360 –> 00:21:14,360

Yep.

441

00:21:14,360 –> 00:21:18,920

You know, but anyways, when we think about recovery, I always like to mention the three

442

00:21:18,920 –> 00:21:22,880

Rs, which are refuel, repair and rehydrate.

443

00:21:22,880 –> 00:21:27,480

So back to the car analogy, after a workout, you’ve just used all your gas.

444

00:21:27,480 –> 00:21:28,840

It’s like driving across countries.

445

00:21:28,840 –> 00:21:33,240

You want to refuel with some sort of carbohydrates and you want to have fast acting carbs.

446

00:21:33,240 –> 00:21:36,720

Cause you want to replenish the muscles you just finished using.

447

00:21:36,720 –> 00:21:37,720

Next one is repair.

448

00:21:37,720 –> 00:21:41,680

You want to have some sort of protein to help repair the muscles you just tore apart.

449

00:21:41,680 –> 00:21:46,480

And finally, rehydrate back to that analogy or that, that image I gave about the, the

450

00:21:46,480 –> 00:21:50,000

clients losing 10 pounds, the alignment I worked with, I’m weighing yourself before and

451

00:21:50,000 –> 00:21:51,640

after to know how much you hydrate with.

452

00:21:51,640 –> 00:21:55,360

And one of my favorite things to recommend is good old chocolate milk.

453

00:21:55,360 –> 00:21:56,540

It’s easy to get.

454

00:21:56,540 –> 00:22:01,080

It’s always at a good price and it has the protein you actually need.

455

00:22:01,080 –> 00:22:05,040

So again, that’s one of my favorites because you don’t have to have any pills, powders.

456

00:22:05,040 –> 00:22:07,800

You can literally stop at a gas station on your way home and buy.

457

00:22:07,800 –> 00:22:08,960

You can stop at a grocery store.

458

00:22:08,960 –> 00:22:11,800

It’s typically easily available and the kids like it.

459

00:22:11,800 –> 00:22:12,800

Right.

460

00:22:12,800 –> 00:22:16,400

So I always think about it as myself as a grown kid.

461

00:22:16,400 –> 00:22:18,160

I like to have the chocolate milk too.

462

00:22:18,160 –> 00:22:19,880

After a workout, it just tastes good.

463

00:22:19,880 –> 00:22:20,880

It’s good for me.

464

00:22:20,880 –> 00:22:24,160

It’s got those three things, got the carbs, it’s got the proteins and it has the hydration.

465

00:22:24,160 –> 00:22:27,000

So it really hits all three of those things when we’re looking at it.

466

00:22:27,000 –> 00:22:30,600

And you don’t have to worry about it if it’s safe or not from a third party certification

467

00:22:30,600 –> 00:22:32,080

because it’s actually food.

468

00:22:32,080 –> 00:22:34,680

That’s yeah, that’s a good idea.

469

00:22:34,680 –> 00:22:36,560

I mean, who doesn’t love chocolate milk?

470

00:22:36,560 –> 00:22:41,000

Now I’m like, now I’m thinking about chocolate milk.

471

00:22:41,000 –> 00:22:45,080

Well, that’s a good tip.

472

00:22:45,080 –> 00:22:53,720

So we did have our last episode that we did was on mental health and sports.

473

00:22:53,720 –> 00:22:57,240

And so I it’s hot on my brain right now.

474

00:22:57,240 –> 00:23:02,340

I know we’re talking about nutrition today, but just wanted to hear your thoughts and

475

00:23:02,340 –> 00:23:07,560

have you weigh in as I’m sure this has become more and more and probably will probably will

476

00:23:07,560 –> 00:23:12,640

continue to become more and more a part of what you do in your world.

477

00:23:12,640 –> 00:23:17,400

So when thinking about the mental side of this, when I was working in the pro sports

478

00:23:17,400 –> 00:23:21,400

and I was working in collegiate, they had mental performance coaches and I absolutely

479

00:23:21,400 –> 00:23:22,400

do support them.

480

00:23:22,400 –> 00:23:28,040

They do play a crucial role when we think about some of these athletes going into these

481

00:23:28,040 –> 00:23:32,000

fields where there’s millions of people watching the millions of spectators and how many of

482

00:23:32,000 –> 00:23:34,560

them just shut down because they don’t know how to perform.

483

00:23:34,560 –> 00:23:35,560

Right.

484

00:23:35,560 –> 00:23:36,560

Right.

485

00:23:36,560 –> 00:23:40,080

So we work together and in conjunction because if we start to see athletes slipping from

486

00:23:40,080 –> 00:23:43,880

a mental side, the mental performance coach can let me know, hey, they might be going

487

00:23:43,880 –> 00:23:47,720

into a depression of sorts and they might start leaning towards foods.

488

00:23:47,720 –> 00:23:48,920

Right.

489

00:23:48,920 –> 00:23:49,920

Emotional eating happens.

490

00:23:49,920 –> 00:23:50,920

Oh, yeah.

491

00:23:50,920 –> 00:23:51,920

Everyone goes through it.

492

00:23:51,920 –> 00:23:54,040

There’s a moment in time where it can happen.

493

00:23:54,040 –> 00:23:56,120

So how do we cope with that?

494

00:23:56,120 –> 00:24:00,160

How do we work together on that so they can still hit their performance metrics, but also

495

00:24:00,160 –> 00:24:01,600

understand it’s OK to be emotional.

496

00:24:01,600 –> 00:24:03,120

It’s OK to have emotions.

497

00:24:03,120 –> 00:24:04,120

Right.

498

00:24:04,120 –> 00:24:07,480

You know, so having that mental performance side of it, especially from the skill set

499

00:24:07,480 –> 00:24:10,040

and working in conjunction is huge.

500

00:24:10,040 –> 00:24:11,800

And when it comes to nutrition, it’s a lot about behavior.

501

00:24:11,800 –> 00:24:13,480

It’s a lot about habit stacking.

502

00:24:13,480 –> 00:24:16,600

What are things that kids can do in the long term and even adults?

503

00:24:16,600 –> 00:24:17,600

Right.

504

00:24:17,600 –> 00:24:20,040

So going back to chocolate milk, if someone doesn’t like chocolate milk, we have to find

505

00:24:20,040 –> 00:24:21,780

another way for them to work.

506

00:24:21,780 –> 00:24:25,180

So if they do like chocolate milk, heck, that could bring them back to childhood memories

507

00:24:25,180 –> 00:24:29,080

and almost be an ease for them to really put into their routine.

508

00:24:29,080 –> 00:24:34,480

So building habits, having that routine and having some mental grit around it and having

509

00:24:34,480 –> 00:24:36,560

someone support you on, I think it’s huge.

510

00:24:36,560 –> 00:24:40,760

And it’s been overlooked in the general population, but also in sports.

511

00:24:40,760 –> 00:24:44,880

And I think now it’s been so great to see more and more of it being integrated.

512

00:24:44,880 –> 00:24:45,880

Right.

513

00:24:45,880 –> 00:24:53,720

And I think that we still have a long way to go, I think, but I am very grateful to

514

00:24:53,720 –> 00:25:00,080

I look back to myself as a teenager and even in my college years and the stigma around

515

00:25:00,080 –> 00:25:03,520

talking about mental illness and mental health.

516

00:25:03,520 –> 00:25:07,720

And I’m just beyond grateful to where we are.

517

00:25:07,720 –> 00:25:13,440

I think today where we’re able to talk about it and even more so, you know, the relationship

518

00:25:13,440 –> 00:25:20,560

between food and mental health, because I think that that’s a very real what you’re

519

00:25:20,560 –> 00:25:22,000

putting into your body.

520

00:25:22,000 –> 00:25:26,800

You know, as the more people that I talk to on the podcast and just their own research

521

00:25:26,800 –> 00:25:34,560

that I do, it’s just mind blowing that, you know, your gut health and your serotonin receptors

522

00:25:34,560 –> 00:25:40,880

and your stomach and, you know, all of these different facets that you don’t, you think

523

00:25:40,880 –> 00:25:42,880

like, oh, I’m feeling really bad.

524

00:25:42,880 –> 00:25:48,000

It’s because something bad happened or I’m just I have this depression or it’s just whatever.

525

00:25:48,000 –> 00:25:53,760

And I think that we really I’m just passionate, so passionate about making sure that people

526

00:25:53,760 –> 00:25:58,320

look at what they’re eating, because that could be the solve right there.

527

00:25:58,320 –> 00:25:59,320

Yeah.

528

00:25:59,320 –> 00:26:03,640

And as we were mentioning earlier, how many times on our feed we see a supplement that’s

529

00:26:03,640 –> 00:26:08,760

going to help your gut when really we just need to focus on eating more fruits and vegetables,

530

00:26:08,760 –> 00:26:12,200

eating more things that are rich in fiber versus buying a supplement that’s going to

531

00:26:12,200 –> 00:26:17,960

give us that false sense of hope versus doing a quick nutrition audit and then even an audit

532

00:26:17,960 –> 00:26:20,280

of things that we’re seeing on social media.

533

00:26:20,280 –> 00:26:21,280

Right.

534

00:26:21,280 –> 00:26:25,520

As you mentioned, your daughter said X person was eating this for breakfast and dinner.

535

00:26:25,520 –> 00:26:26,840

What is this person’s goals?

536

00:26:26,840 –> 00:26:28,000

Are they the same as your daughter?

537

00:26:28,000 –> 00:26:33,000

Because being at a high level of tennis, I’m almost very certain that person is nowhere

538

00:26:33,000 –> 00:26:36,520

near the kind of activity that your daughter is doing and what she’s trying to do in performance

539

00:26:36,520 –> 00:26:37,520

wise.

540

00:26:37,520 –> 00:26:40,640

And then from the mental standpoint, I don’t know if you heard about the Nike runner, I

541

00:26:40,640 –> 00:26:41,640

think she was an organ.

542

00:26:41,640 –> 00:26:44,520

Her name is Mary Kane and how she was told by her coach, she needed to be thinner and

543

00:26:44,520 –> 00:26:45,520

thinner and thinner.

544

00:26:45,520 –> 00:26:50,600

And it was actually causing her to miss her menstruation and was causing more issues mentally

545

00:26:50,600 –> 00:26:55,000

versus fueling for a sport where she could have done way better had it not been that

546

00:26:55,000 –> 00:26:58,080

mentality of thinner is better.

547

00:26:58,080 –> 00:26:59,080

Right.

548

00:26:59,080 –> 00:27:00,080

Exactly.

549

00:27:00,080 –> 00:27:05,080

So I think just joining those two forces together with the mental side of it and looking at

550

00:27:05,080 –> 00:27:11,320

the nutrition side of it and even like how we talked about a little bit about the, you

551

00:27:11,320 –> 00:27:17,080

know, game day and fueling your body and your suggestions, but we’re all, every person is

552

00:27:17,080 –> 00:27:20,880

so obviously we’re all individuals.

553

00:27:20,880 –> 00:27:26,080

And so I think that I know with people, when I say journaling, my kids are like, roll their

554

00:27:26,080 –> 00:27:28,560

eyes at me like, oh my gosh, this is like such a task.

555

00:27:28,560 –> 00:27:33,600

So I don’t even want to go down, like say that word, but maybe just like make notes

556

00:27:33,600 –> 00:27:36,120

in your iPhone app notes.

557

00:27:36,120 –> 00:27:37,120

Let’s try that.

558

00:27:37,120 –> 00:27:39,320

But like, note what you ate.

559

00:27:39,320 –> 00:27:45,280

Note what you did the day before your tennis match and how you felt during the match.

560

00:27:45,280 –> 00:27:49,480

Like did I, was I, you know, did I feel faint?

561

00:27:49,480 –> 00:27:51,240

Did I like do whatever?

562

00:27:51,240 –> 00:27:52,240

Just make note.

563

00:27:52,240 –> 00:27:53,320

Like this is how I felt.

564

00:27:53,320 –> 00:27:54,320

This is what I ate.

565

00:27:54,320 –> 00:27:55,400

Then you go to your next match.

566

00:27:55,400 –> 00:28:00,280

And I think, and I’ve done that in my life, you know, when I’ve started to feel off or

567

00:28:00,280 –> 00:28:04,760

having more anxiety and just kind of documenting like, all right, well, cool.

568

00:28:04,760 –> 00:28:07,640

You didn’t even like walk or run or do anything that week.

569

00:28:07,640 –> 00:28:12,040

I wonder like you’re feeling anxious because you’re like all pent up.

570

00:28:12,040 –> 00:28:18,520

You have all this, you know, anxiety that you’re not allowing your body to get out and

571

00:28:18,520 –> 00:28:19,520

process.

572

00:28:19,520 –> 00:28:26,720

So I think that from my side of things, I would just say experience that noting what

573

00:28:26,720 –> 00:28:32,160

works and what doesn’t work and what your performance is and how you feel mentally and

574

00:28:32,160 –> 00:28:36,200

physically is probably a really good thing to do.

575

00:28:36,200 –> 00:28:37,720

Absolutely.

576

00:28:37,720 –> 00:28:42,000

Just because we’re talking about it, I would also like to mention in matches, in running,

577

00:28:42,000 –> 00:28:44,200

in anything, you can always have the orange slices.

578

00:28:44,200 –> 00:28:50,560

Those are like low key, some of the best intro workout snacks that get overlooked all the

579

00:28:50,560 –> 00:28:51,560

time.

580

00:28:51,560 –> 00:28:52,560

Love the orange slices.

581

00:28:52,560 –> 00:28:53,560

I know.

582

00:28:53,560 –> 00:28:57,240

And it really is, I think like so easy.

583

00:28:57,240 –> 00:29:03,680

And I started doing that a couple of years ago, just cutting up oranges and both my girls,

584

00:29:03,680 –> 00:29:07,480

I was just amazed because I’m like, oh, you have to peel the orange.

585

00:29:07,480 –> 00:29:10,240

You have to, you know, and I know everybody laughed.

586

00:29:10,240 –> 00:29:12,520

They’re like, who does not hate peeling an orange?

587

00:29:12,520 –> 00:29:13,520

Please raise it.

588

00:29:13,520 –> 00:29:14,520

I hate it.

589

00:29:14,520 –> 00:29:16,640

There’s one person out there who was like, I love peeling oranges.

590

00:29:16,640 –> 00:29:21,600

Please call me because you need to do an episode on the podcast because I don’t believe you.

591

00:29:21,600 –> 00:29:27,400

But anyway, cutting up the orange and just having like a, you know, Ziploc or whatever

592

00:29:27,400 –> 00:29:28,400

full of oranges.

593

00:29:28,400 –> 00:29:30,760

I feel like I was just amazed.

594

00:29:30,760 –> 00:29:33,880

I’m like, oh, wow, they’re not just for like a garnish at brunch.

595

00:29:33,880 –> 00:29:35,560

Like they really do.

596

00:29:35,560 –> 00:29:39,320

The girls really, really were just downing the oranges.

597

00:29:39,320 –> 00:29:40,680

So all right.

598

00:29:40,680 –> 00:29:43,320

Well, thank you so much for joining me today.

599

00:29:43,320 –> 00:29:47,040

This has been so fun and we definitely need to have you back.

600

00:29:47,040 –> 00:29:53,400

I know you’re a fairly new dad, so I’m sure you have, we’ll have lots to share.

601

00:29:53,400 –> 00:30:00,520

My girls are a little bit older, but I know that time can be, I always had such high hopes

602

00:30:00,520 –> 00:30:04,720

for, you know, my kids are going to eat everything and they’re going to eat only fruits and vegetables

603

00:30:04,720 –> 00:30:08,520

and they’re never going to have an Oreo and they’re never going to have soda.

604

00:30:08,520 –> 00:30:11,520

So here I am.

605

00:30:11,520 –> 00:30:13,280

But it’s fine.

606

00:30:13,280 –> 00:30:14,280

Balance is good.

607

00:30:14,280 –> 00:30:15,280

But absolutely.

608

00:30:15,280 –> 00:30:17,600

I’m with you 100%.

609

00:30:17,600 –> 00:30:23,520

I think that was as a parent, you’re like, okay, I got to realize that this is, we’ve

610

00:30:23,520 –> 00:30:25,320

got to be balanced in all things.

611

00:30:25,320 –> 00:30:26,320

So absolutely.

612

00:30:26,320 –> 00:30:28,560

I’ve seen it myself.

613

00:30:28,560 –> 00:30:33,280

I have friends that are having kids the same as my daughter and I think it was Christmas.

614

00:30:33,280 –> 00:30:36,800

Someone stopped by and they were like, no, you can’t have any cookies to their daughter.

615

00:30:36,800 –> 00:30:41,480

And I was like, oh my God, I was letting our daughter eat kind of what she wanted.

616

00:30:41,480 –> 00:30:43,600

And it almost it’s different, right?

617

00:30:43,600 –> 00:30:46,080

Because when we were younger, we were told you couldn’t eat those things.

618

00:30:46,080 –> 00:30:47,400

You have to stay away from it.

619

00:30:47,400 –> 00:30:52,160

I think that’s what really fueled the diet industry to be as big as it is today.

620

00:30:52,160 –> 00:30:57,000

But if we make it okay to have an Oreo, life goes on, right?

621

00:30:57,000 –> 00:31:01,120

And as you said, your daughter still eats orange slices like nobody.

622

00:31:01,120 –> 00:31:05,440

Versus us, you might put a pack of Oreos.

623

00:31:05,440 –> 00:31:10,040

I remember even myself, I could go through a sleeve of Oreos before even thinking about

624

00:31:10,040 –> 00:31:11,040

it.

625

00:31:11,040 –> 00:31:13,880

But if you give me an orange, I’m not peeling it.

626

00:31:13,880 –> 00:31:16,480

I’m not either.

627

00:31:16,480 –> 00:31:18,340

Thank you so much for joining me today.

628

00:31:18,340 –> 00:31:19,640

This has been so much fun.

629

00:31:19,640 –> 00:31:25,640

So before we before we hang up here, can you share with our audience where they can?

630

00:31:25,640 –> 00:31:30,760

Oh, I forgot to ask you our question that this is a question since you’re new, because

631

00:31:30,760 –> 00:31:33,680

I have a lot of repeat guests on here.

632

00:31:33,680 –> 00:31:39,520

So what does being a healthy family mean to you?

633

00:31:39,520 –> 00:31:43,600

So our family values are family health and honesty.

634

00:31:43,600 –> 00:31:46,120

So health is right in there right in the middle of it.

635

00:31:46,120 –> 00:31:50,360

So I think having a healthy family comes from a mental standpoint, being honest with each

636

00:31:50,360 –> 00:31:53,320

other, being able to have conversation with each other, I think is the first piece.

637

00:31:53,320 –> 00:31:58,680

The second piece from a nutrition standpoint, eating everything in moderation, being able

638

00:31:58,680 –> 00:32:00,880

to enjoy all the foods and not have guilt.

639

00:32:00,880 –> 00:32:02,880

Because that’s something I personally grew up with.

640

00:32:02,880 –> 00:32:04,360

And I still struggle with with my mom.

641

00:32:04,360 –> 00:32:06,960

She says you can’t keep bread in the house because that’s what’s going to make you fat.

642

00:32:06,960 –> 00:32:11,640

And I’m like, Mom, I’ve literally worked with elite athletes, like people paying to work

643

00:32:11,640 –> 00:32:14,960

with me and I have little bread while talking to you.

644

00:32:14,960 –> 00:32:16,880

Like, I promise you, it’s not the bread.

645

00:32:16,880 –> 00:32:17,880

Right.

646

00:32:17,880 –> 00:32:21,800

So having a good relationship with them, because we’ve always been told you can’t eat pizza,

647

00:32:21,800 –> 00:32:26,160

burger, tacos, insert food here when it’s really just like, what are you doing?

648

00:32:26,160 –> 00:32:28,180

Just eat the food and move on.

649

00:32:28,180 –> 00:32:30,840

Understand how it’s going to fuel you or how it’s going to make you feel.

650

00:32:30,840 –> 00:32:31,840

As you said earlier, right?

651

00:32:31,840 –> 00:32:33,400

Just make notes and see how it makes you feel.

652

00:32:33,400 –> 00:32:36,280

And if it makes you feel good, hey, that’s it.

653

00:32:36,280 –> 00:32:37,920

That’s what it is for you.

654

00:32:37,920 –> 00:32:42,360

So I think having a good space mentally, physically and emotionally being able to share emotions

655

00:32:42,360 –> 00:32:43,360

with each other.

656

00:32:43,360 –> 00:32:44,360

And I think it’s it’s difficult.

657

00:32:44,360 –> 00:32:49,360

I can tell you, as a new parent, it’s been very difficult hearing things from other people’s

658

00:32:49,360 –> 00:32:53,040

things they struggle with and being the dietitian, they’re like, oh, you probably don’t give

659

00:32:53,040 –> 00:32:54,040

your daughter this.

660

00:32:54,040 –> 00:32:55,540

And I’m like, no, I do.

661

00:32:55,540 –> 00:32:56,880

Just as we spoke moments ago.

662

00:32:56,880 –> 00:32:57,880

Here’s an Oreo.

663

00:32:57,880 –> 00:32:58,880

Enjoy it.

664

00:32:58,880 –> 00:32:59,880

Right.

665

00:32:59,880 –> 00:33:00,880

Nothing’s going to happen.

666

00:33:00,880 –> 00:33:01,880

Right.

667

00:33:01,880 –> 00:33:03,520

But also understanding, hey, maybe you should try some green beans, even if she spits it

668

00:33:03,520 –> 00:33:05,080

up, at least you try it.

669

00:33:05,080 –> 00:33:06,080

Right.

670

00:33:06,080 –> 00:33:07,080

Exactly.

671

00:33:07,080 –> 00:33:11,360

And it just all goes back to that the relationship you have with food, because once you have

672

00:33:11,360 –> 00:33:17,240

a positive relationship with food, then I think everything else falls into place and

673

00:33:17,240 –> 00:33:20,960

you stay away from this is good and this is bad.

674

00:33:20,960 –> 00:33:23,200

And then you just move on.

675

00:33:23,200 –> 00:33:31,200

But anyway, well, OK, now now you can tell everybody where they can find you and connect

676

00:33:31,200 –> 00:33:32,760

with you outside of the podcast.

677

00:33:32,760 –> 00:33:37,000

And of course, we’ll link up to everything in the show notes as well.

678

00:33:37,000 –> 00:33:38,000

Love it.

679

00:33:38,000 –> 00:33:42,600

So you can find me at Tony at nutrition, FP, dot com or nutrition, FP, dot com.

680

00:33:42,600 –> 00:33:47,040

You can also find me on Instagram at coach underscore Tony Castillo.

681

00:33:47,040 –> 00:33:51,280

And if you send me an email, I will send you I have a 17 page guide on how to optimize

682

00:33:51,280 –> 00:33:53,080

and maximize your nutrition.

683

00:33:53,080 –> 00:33:56,640

So feel free to shoot me an email and I will send it to you as soon as I get that email.

684

00:33:56,640 –> 00:33:57,640

So Tony T.O.N.

685

00:33:57,640 –> 00:34:02,300

Y at nutrition, FP, dot com and FP stands for performance, even though I like to say

686

00:34:02,300 –> 00:34:09,440

Frank Paul, just because it’s easier to remember that nutrition, Frank Paul, who’s that?

687

00:34:09,440 –> 00:34:11,160

Oh, goodness.

688

00:34:11,160 –> 00:34:13,040

Well, thank you so much.

689

00:34:13,040 –> 00:34:14,840

And hopefully we’ll have you back again soon.

690

00:34:14,840 –> 00:34:15,840

Yes.

691

00:34:15,840 –> 00:34:18,880

Thank you for having me on and remember to hydrate and hydrate.

692

00:34:18,880 –> 00:34:20,960

Thank you for joining us for today’s episode.

693

00:34:20,960 –> 00:34:22,000

That was a lot of fun.

694

00:34:22,000 –> 00:34:26,040

If you like the Healthy Family Project, which I hope you do, please tell a friend and leave

695

00:34:26,040 –> 00:34:27,040

us a rating.

696

00:34:27,040 –> 00:34:31,560

It will only help our visibility so we can continue to create a healthier generation.

697

00:34:31,560 –> 00:34:36,240

If you want to connect with me direct, I’m in the Healthy Family Project Facebook group

698

00:34:36,240 –> 00:34:41,800

and you can find Healthy Family Project on Facebook, Twitter, Instagram, Pinterest, TikTok

699

00:34:41,800 –> 00:34:42,960

and YouTube.

700

00:34:42,960 –> 00:34:43,960

Be sure to subscribe.

701

00:34:43,960 –> 00:34:44,960

Talk soon.

702

00:34:44,960 –> 00:34:45,960

Thank you.

703

00:34:45,960 –> 00:35:14,960

Bye.