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Episode NotesPublished on November 15, 2021Our Hosts:Mike Ercolano's Instagram: https://www.instagram.com/mike_ercolano/Kelly Krauss' Instagram: https://www.instagram.com/kkrauss76/John Espodito's Instagram: https://www.instagram.com/john_esposito15/Next Generation Training Center: https://nextgenerationtrainingcenter.com/NextGen Radio Podcast: https://nextgenerationtrainingcenter.com/nextgenradio/Transcript and TimestampsSpeaker 1 (00:00):What's up everybody? Thank you for listening to NextGen Radio, this is a podcast for those of you thatwant the truth and nothing but the truth when it comes to diet, exercise, and all things health. This isepisode number 40. We're so excited for another round number episode. Because number 40 isdefinitely a milestone compared to 39 and 41. But thank you for hanging in for 40 episodes with us. Wedo appreciate all of our steady listeners up until this point, and hopefully we can continue to get a littlebit better at this, and continue to give you more and more value and gain some more listeners. In fact,you can help us do that by subscribing, giving us a five-star review, andSpeaker 2 (00:44):Sharing.Speaker 1 (00:44):Yeah, sharing it with your friends and family. That would be great. So thank you again for helping us getto another round number. The next round number, I'll celebrate that one with you, number 50, that'dbe a big round number.Speaker 2 (00:58):When did we start? Do you remember? I think it was this time.Speaker 1 (01:01):It was probably around this time.Speaker 2 (01:01):And there was snow, wasn't that like our first one?Speaker 1 (01:01):I think that was like our second, it might have been our first, I don't know. We could go back and lookobviously.Speaker 2 (01:09):And it's funny, if you watch how it all started and how we all moved around and how we changedmicrophones, the whole system of it, I think we finally got it.Speaker 1 (01:17):We got it for now, yeah. But we'll change it again I'm sure.Speaker 2 (01:19):We've got that whole little board like that upstairs, that was your first one.Speaker 1 (01:23):Yeah, that didn't last for any episode because we couldn't get multi-track ... Or maybe it lasted for likeone ... No, we didn't use it for any because I couldn't do multi-track mics on it, so it would all just berecording to one.Speaker 2 (01:34):That's pointless.Speaker 1 (01:35):Yeah, so that was a waste of money.Speaker 2 (01:37):Totally. Well it's fine, you can sell it.Speaker 1 (01:38):But, you live and learn, right? I live and learn, that's part of the process. So one day when we're bigfamous podcasters, like Joe Rogan, we can look back at these good old days of we were roughing it. Butuntil thenSpeaker 2 (01:52):We've got a plant in here now.Speaker 1 (01:53):We do have a plant, yeah.Speaker 2 (01:54):Things are really happening.Speaker 1 (01:55):We're moving on up, yeah, we're definitely moving up. Maybe not after they listen to this intro, wemight be losing listeners now. But yeah, we do appreciate you, thank you for listening, and please do allof the things we mentioned before. We would like to grow this show and give as much value as we canto as many people as we can. And yeah ... I don't know how to finish that, so ...Speaker 2 (02:24):Yeah, just give you something fun to listen to. You know, where you learn something and you laugh alittle.Speaker 1 (02:27):Yeah, we try and have a little fun and try to make the topic of health and fitness a little bit more lightand more interesting, because it can be pretty boring or a pretty harsh topic, I guess. Because you know... Or maybe not harsh, but there's a lot of different buckets, a lot of different types of angles and viewson this and frankly, we don't feel that anyone should be fitting into one specific mold. We talk toeverybody, we like to learn from everybody, whether it's in the fitness world or health world, nutritionworld. But we also like to help with everybody, whether it's athletes or adults or girls, like you'reempowering girls. We seem to talk about every week now, but it's a program that's really doing anamazing thing for these girls that are in.Speaker 2 (03:19): Yeah, we're having a lot of fun.Speaker 1 (03:19):And you're doing a great job with them.Speaker 2 (03:21):Thank you, yeah, we're having a good time. It's funny to see ... I'm kind of playing off them as to thetopics that they want to talk about. So each week there's a giveaway and that, I found out after the firstweek that was a must. They really enjoy getting this little bag with little things to do. One week wasabout protein and protein shakes, and they got all these samples of fruit and spinach and powderedpeanut butter and chia seeds to put in there. And then they kind of come back with what their favoriteprotein shake was.Speaker 1 (03:49):Cool, I like that.Speaker 2 (03:50):Yeah. So then they got journals, which I think we talked about last week. But it was funny, the end oflast week, they talked about ... I'm going to say this wrong, aciagi? Do you know what I'm talking about?A-C-I-A. I can never saySpeaker 1 (04:05):Yeah, acai?Speaker 2 (04:06):There, that's it. Thank you. So they were very caught up with these bowls, right. So of course,automatically, I'm like, "Well that's easy enough, I just get them the acai, I get them some extra stuff,and then how great can this be?" But then I'm looking at it and I'm like, "How am I making a lesson outof this? How is this a nutrition discussion?" And then it hit me right in the face just looking at the sugarof all of this stuff. And how it's deemed healthy, and then you go to all of those places where you buy aplaya bowl, those can be 800 calories.Speaker 1 (04:37):Yeah, they're crazy.Speaker 2 (04:38):It's ridiculous. I would never go there thinking health in mind, but I've got to tell you, I think a lot ofpeople do.Speaker 1 (04:44):And they market that way too. I don't know if they actually say health anywhere, but they .. I guess justSpeaker 2 (04:50):They give the image of it. Speaker 1 (04:50): Like their branding, and everything that gives off that. Actually, there's one in Danville that I went to not to long ago, because I've been going to my neck guy over in Danville and I stopped there for lunch because, obviously, I'd heard of them and I've never really eaten at them. And to find something that fit my diet, it was tough. I ended up getting some sort of ... It was a chia pudding with protein powder, and couldn't even finish it. Speaker 2 (05:25): Because it was gross? Oh huge. Speaker 1 (05:25): Well it was such a big portion of it, number one. It was like eating a huge bowl of mush. You can only eat so much of a chia pudding, but again, that was the only thing that I could really get off the menu that fit what I was looking for. And I'm not really following anything strict, I'm just looking for something that's low in sugar and in a specific calorie range to fit where I'm at in the day, and making sure I'm getting some protein in. I'm really not following anything hardcore. Speaker 2 (05:53): Right, but it's clean, you're looking to eat clean. Speaker 1 (05:54): It's clean. And sugar is one of the most important factors I look at though. And sugar plays a big role in my decisions in what I eat. And frankly, there wasn't many options there that had low enough sugar for me to want to eat it. So the thing I got, this was gross. It wasn't gross, it was good for four or five bites, but trying to eat the whole thing for lunch and slam it down was not ... And I got peanut butter in it, but it was definitely no good peanut ... It was definitely processed, probably in a squeeze tube to then squishSpeaker 2 (06:22): Right, totally processed. Speaker 1 (06:26): It was not what I was expecting out of it, from what I've heard about those places. Because again, they seem to come across as being healthy. Speaker 2 (06:34): Right, "Let me try the healthy option." Like frozen yogurt, but if you throw chocolate fudge and whipped cream and all the fixings on it, well guess what you just did to your healthy frozen yogurt. Speaker 1 (06:43): Right. So yeah, that's a great topic, because those stores are popping up everywhere, but they're just kind of a microcosm of what's actually going on in our world of health. People are choosing options that seem to be healthy, that are marketed as being healthy, or that are branded as health food, but they're loaded with sugars, or their loaded with added sugars, or loaded with fake sugars, or a lot of processedstuff. So it's really up to the consumer to be your own advocate, like we talked about.Speaker 2 (07:21):Exactly.Speaker 1 (07:22):I'm telling you, we're going to change the name of the show to Be Your Own Advocate, the NextGenRadio Show, or something like that. Because we've got to keep our branding, because it's really our ...It's our [gym 00:07:30] show.Speaker 2 (07:30):Be your own advocate in the next generation.Speaker 1 (07:34):We'll figure it out.Speaker 2 (07:35):Still working on it.Speaker 1 (07:37):Because if we had more listeners than just our members then maybe we would be able to change ourbranding, but we've got to stick with our jam, this is our listener base. So anyway, back on topic beforewe go off to a tangent. So yeah, those added, those hidden sugars are killer to anyone who's trying to beon a diet, but more important, are terrible to anyone who's trying to be healthy. So it's kind of a ...Speaker 2 (08:06):Did they give you a calorie count on the menu? I'm sure they didn't tell you the sugar.Speaker 1 (08:10):I looked it all up, I was on my phone.Speaker 2 (08:12):Okay, but not on the menu?Speaker 1 (08:14):I don't really remember to be honest with you. Because I looked up everything. I was honestly a littlenervous walking into that place, I had no idea what toSpeaker 2 (08:22):What to do?Speaker 1 (08:22): I saw all these 13 year olds walking in because of course it was lunch time too, so I guess there's a schoolaround there. So I don't know, I don't want to be like the adult who walks in and has no idea how toorder and be like that old guy who doesn't know what to ... So I was looking it all up on my phone sothat when I walked in ... And of course, it's all kind of COVID-y. They still areSpeaker 2 (08:45):Behind glass?Speaker 1 (08:45):I think they kind of are six feet apart, I thought they had hanging, or I think they have hanging, fromwhat I remember ... So I was kind of ... I felt like in Seinfeld, the soup kitchen, you stand there in lineSpeaker 2 (08:55):Yeah, move, move.Speaker 1 (08:57):And then you walk up. So I walked up, I was like, "Chia pudding with peanut butter please." And justmoved over to the side, so I didn't really look at the menu there, but I did look at all of that stuff onlineand I Googled ... And like I said before, there weren't many options that weren't loaded with sugar. Andthat's everywhere, added sugar ... Actually, I have that written down as my number one note is ... WhenI knew that we were going to talk about some sugar today is that added sugar is actually the real enemyof everything, it's not real sugar. Real sugar that's naturally occurring in fruit, yes, it is still sugar and yourbody still is going to register that as sugar, so you can definitely eat too much of it, you can definitelyeffect your insulin levels if you're eating tons and tons of fruit all the time I guess.Speaker 2 (09:50):Yeah sure, your blood sugar can go up and down, absolutely.Speaker 1 (09:51):Give yourself diabetes, yeah. But just looking in the context of what is happening our our worldSpeaker 2 (10:00):It's all illusion.Speaker 1 (10:01):It's the added sugars, it's the branding of being healthy, and that all started back in the low-fat era withall of these lobbyists who legit made fat the enemy. They made fat the enemy, because they were sugarlobbyists, and they made fat the enemy, and we could go down a whole rabbit hole with that today, weprobably shouldn't do that because we're short on time, and I do want to talk about most of the healthparts about this, because I think it's an important topic for people to listen to.Speaker 2 (10:40):So for the girls this week I gave them ... It was a frozen packet and there was four frozen ... I don't know,servings of acai. Speaker 1 (10:50):Okay, there you go.Speaker 2 (10:51):Thank you. And for reference here, there's 100 calories in one of those packets and it's 24% of your dailyvalue of sugar, and it was 12 grams of sugar. So that's for one packet. Okay, now you're reading the backof this thing, so how do I do this? How do I make this bowl? They tell you to use two packets. Theserving size says one, but if you're following the directions of how to make this bowl, they're telling youto use two packets.Speaker 1 (11:17):So one serving size is two packets.Speaker 2 (11:18):Yeah.Speaker 1 (11:18):One serving equals two packets.Speaker 2 (11:19):Yeah, but that's not what it says on the label.Speaker 1 (11:22):Right, so one pack is ... But that label is one pack, so one serving size to make would require two packs,right?Speaker 2 (11:30):No. One serving is supposed to be one packet. But now they're telling you, and this is what I'mSpeaker 1 (11:34):To make it with two of them?Speaker 2 (11:35):Yes.Speaker 1 (11:35):I got you.Speaker 2 (11:36):So let's make this giant bowl. And I've got to tell you, you don't need ... First of all, you don't need thisgiant bowl, you know, a little thing is plenty. So I give them that, then I go and find the lowest sugargranola I can find, because that's fun. They have a birthday cake flavored one. And I gave them all of thenutrition ... Speaker 1 (11:56):Facts.Speaker 2 (11:57):Thank you. Of everything on there. And it was beautiful, because one was like, "Oh my god, I can'tbelieve how much sugar is in here." And I go, "Thank you, that's exactly what my point was about all ofthis." So first of all, we see what the serving sizes are, let's stick to them. And even in their little ... Ididn't even give them a 1/3 cup of granola, because that was over 130 calories. And you didn't need it, itwas such a big serving. Granola is so sweet. So anyway, my point with this whole thing was to get themto understand to read the nutrition facts, to get them to understand a serving size and to stick with it.And that was one of our takeaways for the week, was to look at sugar and to look at serving sizes and tryto stick with those facts. Because it's very easy ... And right away, right on this pack, I couldn't believe it,right on this pack it's telling you to make this concoction and double the serving size.Speaker 1 (12:51):Well that's a whole nother topic, is portion control, because we frankly, honestly, eat way too much andway too big servings in this country, but the rest of the world is catching up too. But you're expecting tohave a bowl of health food, and you have a bowl of sugar because of how they are telling you to make itor what not. How do the girls take away from that? What do they take away from that? Did they thinkthat was ridiculous?Speaker 2 (13:23):Yeah, because then we went over the whole teaspoon of four grams of sugar and if you do that littlemath equation in your head, "Oh my god, that's a lot."Speaker 1 (13:30):Do you know how many teaspoons it came out? Because how many grams did it end up saying?Speaker 2 (13:35):Of in the acai? How many grams of sugar?Speaker 1 (13:38):Yeah.Speaker 2 (13:40):12.Speaker 1 (13:40):It was 12?Speaker 2 (13:43):Yeah, so that's three teaspoons.Speaker 1 (13:44): Right.Speaker 2 (13:45):So that's what I told them, you have to do the ... It's very easy math, but just think of that teaspoons.Think about putting three teaspoons in your mouth of sugar, plain sugar.Speaker 1 (13:54):Right. And I don't know exactly where the study is, so I do apologize because I'm not going to be able tocite it, but there's a study that showed that women should only consume six teaspoons of sugar a day.So if you have one bowl of health food acai bowl, you're already half-way there. So it's crazy.Speaker 2 (14:13):It's crazy. And again, with these girls I'm careful about nutrition and, "Don't eat this." I don't have thatconversation at all, it's just being mindful of what you're eating. And I showed them a real portion size ofgranola and I showed them it halved, which is what I'd given them, and I'm like, "This is way more thanenough, but this is what tends to make people go over." And even though something is deemed healthy,you've got to be your own advocate, because it's definitely not.Speaker 1 (14:40):Yeah, you've got to do your homework.Speaker 2 (14:43):At the end of that bowl, there was probably 30 grams of sugar by the time they were done.Speaker 1 (14:47):Right. And here's the thing, every now and then, sure that's fine. But for the average person who isgetting that in the rest of their food as well, they're probably getting that in their lunch and also in theirdinner, that's the problem. And it's in all of our foods, and it's ... I don't know, we've talked about itbeing an addiction before, I don't know. I think addiction is kind of a strong word. But maybe thecravings are so strong that it's very tough for people to pass up on it. It becomes part of if you have foodwithout it, you don't get that same effect, both for your taste and for your physically, because you don'tget that insulin spike that you're used to getting. So it's something that's found in a lot of foodspurposefully, processed foods purposefully, to get you to eat more of it, frankly, and to want more of itbecause as you're coming down from that crash, you're feeling kind of crappy. So you're craving it more,so if you eat more of it you'll pick yourself right back up.Speaker 2 (15:45):All right, now just to segway out of this, not to cut you off, but I have my Reader's Digest here that talksabout sugar.Speaker 1 (15:50):Can't have an episode without it.Speaker 2 (15:52): And number five is snacks that sneak in the sugar. Do you want to guess?Speaker 1 (15:57):Snacks thatSpeaker 2 (15:58):Yeah, foods that you would think they're healthy but they're high in sugar.Speaker 1 (16:05):Fig Newtons.Speaker 2 (16:06):No.Speaker 1 (16:07):Okay, Werther's mint thingies.Speaker 2 (16:13):No, okay. Oatmeal. Right? Because when you pick up the brown sugar oatmeal, when you look at thatlittle packet that's so easy to eat, and you think Oatmeal is healthy for you, full of fiber. But now they'repacking it full of all kinds of sugars and stuff.Speaker 1 (16:25):Right, and I'd recommend probably staying away from those instant packs too.Speaker 2 (16:28):Oh yeah, I like making my own.Speaker 1 (16:31):Absolutely, me too.Speaker 2 (16:33):Yeah, here they said heaping on an extra tablespoon of brown sugar adds an extra 12 grams of sugar.Speaker 1 (16:38):Yeah, that's the add on, that's the added sugar.Speaker 2 (16:40):Would you ever put brown sugar on your ...Speaker 1 (16:41):No? Speaker 2 (16:41):What do you put in your oatmeal I mean?Speaker 1 (16:44):My oatmeal, I haven't had it in a long time because I've been changing my feeding window a bit, but Iwould just put fruit on itSpeaker 2 (16:54):Do you heat it up?Speaker 1 (16:55):-A handful of blueberries. Yeah, I mean I would do both overnight oats and that, but I like hot oatmealbetter. Yeah, so just blueberries, maybe some nuts, walnuts, almonds, shaved almonds, a little bit ofpeanut butter depending on the day if I wasSpeaker 2 (17:09):You're such a peanut butter guy.Speaker 1 (17:10):Yeah. It depends on the day, yeah. But yeah, but I wouldn't put sugar on it, no.Speaker 2 (17:16):Smoothies.Speaker 1 (17:18):Yeah.Speaker 2 (17:19):A medium 16 ounce store-bought smoothie has 30-80 grams of sugar.Speaker 1 (17:23):Yeah, it's like a soda, more than soda.Speaker 2 (17:26):What are those juices they sell? They're in a nice bottle, they look likeSpeaker 1 (17:29):The Naked?Speaker 2 (17:30):Yes. Holy shit.Speaker 1 (17:32): Yeah, loaded with sugar.Speaker 2 (17:32):The green one, I think, has the least amount of sugar and it's over 26 grams of sugar.Speaker 1 (17:36):Yeah, remember we used to fight with Brian about it? Brian used to say, "It's healthy."Speaker 2 (17:41):"I'm healthy."Speaker 1 (17:41):It's like, "Bro, that's more than the soda you're going to have at lunch." Because he's having soda atlunch. But those are not ... Yes, they might be whole real foods, which is what we talk about all the time,to eat whole real foods, but don't eat 40 of them, don't eat 40 apples in one sitting because it's thesame thing going back to what we said before, it's still sugar, your body is still processing it as sugar.Speaker 2 (18:02):And again, that's a processed concoction. If you're going to juice your own stuff, at least that's muchbetter.Speaker 1 (18:09):That's why I never buy protein shakes, almost never, I shouldn't say never. But I almost never buy shakesout, I just make my own. Why would I buy something out that I don't have control of what's going in it?Most of the time ... Yes, the ones I buy out are good because they probably put stuff in there that makeit sweeter, betterSpeaker 2 (18:28):Well you're buying them at a real place, not off a shelf.Speaker 1 (18:30):No but I mean, right, maybe they taste a little bit better than mine at home because they're puttingother shit in it that changes it, it makes it sweeter. But I make my own stuff, I know what's going in it, Ican control it. It's a hell of a lot cheaper. It's a hell of a lot to cheaper to make my ... What was thatexample of the shake?Speaker 2 (18:50):The smoothie?Speaker 1 (18:50):Yeah, the smoothie.Speaker 2 (18:51):16 ounces is 30-80 grams of sugar. Speaker 1 (18:54):30-80, and that's probably, at least here in New Jersey, that's probably a nine dollar smoothie.Speaker 2 (19:01):Easily.Speaker 1 (19:01):A nine dollar smoothie before tax and everything, maybe you're spending 12 bucks on that, 15 bucks onthat.Speaker 2 (19:05):And there's probably cookies in there. You know like here's the girl scout flavored smoothie.Speaker 1 (19:09):Right, exactly. But yeah, so make your own smoothies.Speaker 2 (19:13):Yeah please.Speaker 1 (19:14):But again, going to that added sugar, if you do your own and you pay attention to it, my shake doesn'thave any added sugar in it, I know what's in it. Again, that's probably whySpeaker 2 (19:25):But again, if you're getting your sugar from your fruit, that's where you're supposed to get it from. That'swhere your body wants to get it from.Speaker 1 (19:29):Right, because generally speaking, you're not going to over-eat fruit. You're not going to ... Your body isgoing to tell you when enough's enough with fruit, for the most part. I mean, I guess you could ... I havehad the munchies before where I've just went to town on grapes or blueberries, something you can pickand not think about. But that's not happening every night.Speaker 2 (19:53):No, and that's still different.Speaker 1 (19:56):It's still different. Yeah, I mean my blood sugar was probably pretty spiked from that.Speaker 2 (20:00):One topic I definitely want to hit up on, maybe next week or the following week, is the glycemic index.Because that's very interesting, and dieticians get really pissed off when you talk about it, becausethey're like, "Nobody ever got fat eating tomatoes." But there is a place for it, and I really learned a lot with Andy's situation, I want to talk about it maybe next week, about that, and not mixing tomatoes and a banana in his lunch and the importance of that if you are looking at blood sugar. Speaker 1 (20:26): No, I like that. And even when you're just going off of that, yeah, sugar is sugar, but if you're going to have that sweet, that snack, obviously we're not trying to tell you not to eat fruit, but it is again for another topic. But it is important timing wise, you don't want to be doing that right before bed, you don't want to be consuming sugar right before bed. But just to give you a break down, one cup of strawberries has 7 grams of sugar, but there's 11 grams of sugar in one of those strawberry flavored fruit snack things, like one little tiny pouch thing. So a cup of strawberries is a pretty significant amount of strawberries, right? Speaker 2 (21:12): Yeah, that will keep you busy for a while. Speaker 1 (21:13): Yeah, and one of those little packs, I mean how many times can you probably eat more than one of those littleSpeaker 2 (21:20): There's like five or six in there, yeah. So you have to eat like three. Speaker 1 (21:23): So just in comparison to the size of how much volume process added sugar compared to real natural sugar. Speaker 2 (21:33): Yeah, no. It's all hidden in there. And looking at portion sizes, again, same thing. I always look for that, like edamame, I always go for that for the first snack because it keeps you busy. It's so the same thing with popcorn. If you're snacking or you're watching TV and you're someone who constantly needs to feel like you're eating, I always go towards that. Speaker 1 (21:53): Yeah, well it's smart, and that's exactly what I was saying before when I had the munchies, I was just sitting there going to town, I should have had some edamame instead. Speaker 2 (21:59): Do you have it in your freezer? Speaker 1 (22:01): No, I don't think so, but I should, it's a good idea. Speaker 2 (22:05): It is, and it's fun. Well I always get excited when I go to a bar and they have edamame, because that'slike the perfect ... for me it's the perfect bar food. You don't feel guilty. All right, you're giving me thatlook. All right, one other thing is yogurt that you want to watch. A five ounce yogurt, a fruit flavoredyogurt, can contain 22 grams of sugar. And it's that fruit on the bottom, guys, you've got to watch.You're better off putting your own fruit in there.Speaker 1 (22:31):All that added crap in it.Speaker 2 (22:33):Yeah, because it's like a jam almost.Speaker 1 (22:34):Yeah, and it's processed.Speaker 2 (22:34):It is processed, right.Speaker 1 (22:35):What is that fruclose, right? What is that stuff? I don't know.Speaker 2 (22:43):Fructose?Speaker 1 (22:43):Fructose? No, that's not what I'm looking for.Speaker 2 (22:45):Sucralose?Speaker 1 (22:46):Yeah, that's what I was looking for. That's crappy, right?Speaker 2 (22:49):Yeah, that's bad.Speaker 1 (22:49):Yeah, that's really bad. And that's the fake stuff?Speaker 2 (22:53):That's the fake stuff.Speaker 1 (22:54): But they put that stuff ...Speaker 2 (22:56):It's in a lot of stuff.Speaker 1 (22:56):Yeah, like the syrups and all those syrups and ...Speaker 2 (23:00):Corn syrup.Speaker 1 (23:01):Corn syrup I think they're trying to cut out more and more, right? But it's still in a lot of shit. It's in a lotof food.Speaker 2 (23:08):All right, let me list off the other things. Trail mix, you've got to watch that with the trail mix.Speaker 1 (23:12):Easy to go high portions too with trail mix, because again you're picking, but it has nuts and ...Speaker 2 (23:18):Well that's a good point, because nuts, yeah, they're good for you, they're omega threes and all thatkind ... They're the good fats. But you have to watch your portion sizes on them because they can justblow you away.Speaker 1 (23:30):Right, easily.Speaker 2 (23:31):"Oh, these almonds are good for me." Well, yeah, 11, not 42.Speaker 1 (23:34):Again, I think we talked about it on a previous podcast at some point, but yeah, that's why the big thingof the 100 calorie, having them separated, it might be a little bit more expensive but I know I'm onlyeating 100 calories in that. Because it's very easy to over-consume that, and then you combine that withsugar, which is obviouslySpeaker 2 (23:52):Yeah, they'll have M&Ms or raisins in there Speaker 1 (23:54): Yeah, if you've listened up to this point you know that's not good for you, if you're still with us. But yeah,it's not a good combination. Very, very easy to over-eat and go beyond moderation with that withouteven thinking about it.Speaker 2 (24:08):Yup. And then I just want to leave you with this last fun fact from Reader's Digest here. This is theamount of added sugar the average American eats in a year. So 13 five-pound bags of sugar.Speaker 1 (24:23):Wow.Speaker 2 (24:24):So you know what they look like, right?Speaker 1 (24:26):Of course.Speaker 2 (24:26):13 five-pound bags of sugar that is consumed. The American Heart Association recommends that menconsume no more than 9 teaspoons, which is 36 grams of added sugar per day. And that, my friends, isthe amount of sugar in a Three Musketeers bar.Speaker 1 (24:43):Wow.Speaker 2 (24:43):So if you eat a Three Musketeers bar in a day that's all the sugar you can have, is in one of those bars.And women, no more than six, 24 grams. On average we ingest 19.5 teaspoons, 78 grams, so that's theaverage.Speaker 1 (25:00):So basically, pay attention to your sugar intake. Pay attention.Speaker 2 (25:03):Please, and do the math, do the math.Speaker 1 (25:05):Right, do the math because you can very easily go over, and that could be something that could be lifechanging now. Just like anything else, your health isn't determined by one specific thing, so does cuttingout sugar completely make you a healthy person? No. Does over-consuming sugar regularly make youunhealthy? No. Is that habit unhealthy? Yes. But you've got to make sure that you're paying attention toeverything in your diet. Now, the best way to do that, track. At least for a little bit, track your food. Iknow it's a pain the ass.Speaker 2 (25:40):Yeah, but that gives you a number at the end of the day. I mean, just do it so you see where you're at.Speaker 1 (25:45):Right. If you do it long enough, too, if you bite the bullet long enough, then you get a pretty goodunderstanding of what food looks like, what portion sizes for you look like. And then you can do thatmagical thing of intuitive eating that is a buzz word, but I guess I would say I am an intuitive eater, Idon't know.Speaker 2 (26:09):Yeah, the way you walked into that store.Speaker 1 (26:09):But I don't read labels, in terms of portion size. I know what I'm eating for me. I have a good understandthat that's too big of a portion or that's not enough. At the end of the day, because I've been doing itlong enough, I've tracked enough days, enough months of food to know, it's understanding food. Justlike everything else, it's understanding ... If you start a new job, you've got to learn it and practice it, anddo it over and over and over again until you could do it like the back of your hand.Speaker 1 (26:43):It's the same thing with nutrition and health. I've tracked my food, like I said, for months. Now I don'thave to because it's in my head. I understand it, I can look at ... I know I'm right around ... I'll guaranteeyou, if I tracked my food now without changing a thing in my diet, I would be pretty consistent day inand day out of where I'm falling within my calories and my macros, without even tracking. And that'sjust from doing it and bearing down through the annoying days of tracking.Speaker 2 (27:14):But it is, it's so worth it in the end, just to get a picture.Speaker 1 (27:16):So worth it. Now would you recommend, somebody ... Let's say they are tracking it and they're eatingtoo much sugar, would you recommend substituting that for a fake sugar? Maybe if they have in theircoffee, they have sugar, putting sweet and low in it or whatever?Speaker 2 (27:34):I really don't. I don't like that. Because I think ifSpeaker 1 (27:36):Or diet soda instead of ...Speaker 2 (27:37):Yeah, I don't. I don't think that's a good way to go, I think that's more unhealthy.Speaker 1 (27:41): Yeah, I agree.Speaker 2 (27:41):So what I did to cut sugar out of my coffee is I switched to flavored coffee.Speaker 1 (27:47):Okay.Speaker 2 (27:48):I don't know why.Speaker 1 (27:49):And it works?Speaker 2 (27:51):Yeah. I don't ...Speaker 1 (27:51):Because it gives you the taste without ...Speaker 2 (27:53):Yeah, I guess so, but that's how I got rid of sugar in my coffee, and I have not missed it.Speaker 1 (27:58):I used to be a proponent of fake sugars, I used to be one to say, "Oh, there's no studies that show thatthey're bad for you," or whatever. And really if you look at everything, there's still a lot of unknownabout it. There's a lot of studies for both sides of it.Speaker 2 (28:17):Of course.Speaker 1 (28:20):But my opinion has changed now, my perspective have changed. Because, for one thing, I don't believein putting fake crap in your body. Anything that I can barely pronounce, I'm not the most literate personor whatever, but if I have trouble pronouncing it, I don't want to put it in my body. Especially if you'vegot to make it the size of a very minuscule font that I need a microscope to read that it's on the label.Speaker 2 (28:48):Yeah, they're getting smaller and smaller.Speaker 1 (28:49):Either that or my eyes are getting worse and worse. But I just don't want to be putting that in my body,and I don't recommend people doing that. Now, I have recently seen a study about how the fake sugaractually does create a response in your body like real sugar, and it's actually more addictive because it'sa chemical as opposed to a natural ... Again, that's one of how many thousands of studies being paid forby who that say what?Speaker 2 (29:18):I just don't trust any of that stuff.Speaker 1 (29:20):I don't trust anything, right. I trust what's in front of me. And for me, I've cut out fake sugar. I used todrink diet soda, I don't do that. Maybe every now and then I'll have one, but I don't drink it anymore.Speaker 2 (29:31):Do you prefer diet soda over regular soda?Speaker 1 (29:35):Depends on the soda.Speaker 2 (29:36):I'm surprised that you said that.Speaker 1 (29:37):Well no, I guess not. But I would drink diet soda because I would feel like it's something better, caloriefree.Speaker 2 (29:45):Okay, so that's why you would do that.Speaker 1 (29:46):But I haven't had soda in a long time, so I'd probably ... Actually, that's a lie. I had a birch beer lastweekend, and it was a regular birch beer, not a diet. Because yes ...Speaker 2 (29:56):If you're going to drink it, drink it.Speaker 1 (29:56):It's high in sugar or whatever, but I don't have sugar in my diet very often.Speaker 2 (30:02):When was the last time?Speaker 1 (30:05):And I think I can speak for both of us, I'm not saying just to go out and completely cut out sugar. Sugar isnot the enemy. But being mindful of how much and how much is in all of your food all of the time, and not just, "Oh, well it's in that soda, so I cut out soda, so I'm good." No, it's in a lot of other stuff that youaren't even aware of.Speaker 2 (30:26):Yeah, but I think if there are people listening who are addicted to soda, I think cutting down on thatwould make you feel so much better.Speaker 1 (30:35):Absolutely.Speaker 2 (30:36):I think that would be the quickest change you would feel if you start cutting out soda. Just cutting backand then eventually eliminating it, I think that would be amazing.Speaker 1 (30:43):Absolutely. And you don't understand how much crap is in soda. Right?Speaker 2 (30:46):It takes paint off cars.Speaker 1 (30:48):Yeah, not even just the sugar amount in it, but everything else, all the chemicals in it, and it's tough forpeople to give that up.Speaker 2 (30:56):I know, that's a total addiction. It is.Speaker 1 (30:59):It is. I mean, I guess that's kind of contradicting what I said before, because I think addiction is a harshword, but yeah, I mean it is hard for people to give that up. It does become a physical addiction to apoint. Now, do I think it's fair to compare someone who can't give up drinking three cokes a day tosomeone who's living on the street robbing people to put heroin in their body? I think that's realaddiction. I think if you can't quit drinking soda you're just soft and you don't like the backlash your bodyis going to put you through.Speaker 2 (31:37):I would say it's a tier thing, heroin is up here andSpeaker 1 (31:40):Of course. But nobody, not that I'm aware of, nobody has ever sucked dick for coke, like Coca Cola.Speaker 2 (31:52):Well not that we're aware of. Speaker 1 (31:56):But no, seriously, you don't do extremes.Speaker 2 (32:00):I see your point.Speaker 1 (32:01):You take Coca Cola away from the business man who has it at lunch and dinner, has two cans a day andis "addicted" to that and is obese, you take that away from him, he's not going to, more than likely, goout and rob some place to get a coke, right? I don't think the addiction is to that level. So to me, it's acontrollable addiction. If you can control the urge to rob someone who has something more than you allthe timeSpeaker 2 (32:36):Okay, so say the guy at the desk who drinks his soda, let's say he drinks a little bit more than that, likefive a day. If he comes out of his office because he has no more soda, and you're standing in the way ofhim leaving, what do you think his behavior is going to be like?Speaker 1 (32:50):Oh he's going to be irritated and angry.Speaker 2 (32:54):He's going to pissed. Now is he going to rob you and ... I don't think so, but I think it is going to activate anegative, nastySpeaker 1 (33:02):If he gets to the vending machine and he doesn't have the extra 25 cents in his pocket to make enoughto get a soda out, I don't think he's going to rob me for 25 cents. I think he's going to get in his car anddrive home, or go wherever he wants.Speaker 1 (33:15):I think a heroin addict is buying heroin and he or she is short or whatever and I'm walking by, thatperson is going to rob me to try to get [inaudible 00:33:24] of it. So if you have enough self control notto rob me to fulfill your addiction, you have enough self control to say, "No, I'm not going to drink it."Speaker 2 (33:34):Good point, very good point.Speaker 1 (33:35):So that's just my opinion on it. And I think we make too many excuses for people, and it just comes tothe point of just saying no. Just say no. It sucks, yeah, it might suck, it might feel like ... But that justmeans you're too soft to give into the suck. Or your too soft to deal with the suck.Speaker 2 (33:56): And again, the suck's going to go away. You don't have to go to the hospital for a detox, right?Speaker 1 (34:01):Right, maybe.Speaker 2 (34:03):You may have a headache, you may be cranky.Speaker 1 (34:04):Right, and you might sleep like crap for a while, you might feel like crap for a while, but making thesechanges are so important to not feel like crap later on. And not only not feel like crap, but not live acrappy life later on. And I'll give you, again, another quick story of a microcosm of what this world is like,Vicki is doing home infusion stuff now, so she's a nurse that goes into peoples' homes. And she was at ahome the other day of an obese couple. I think she said they were middle-aged, they weren't old oranything, middle-aged, 50s maybe. And every other word was an excuse about why they couldn'texercise. Now she wasn't even talking about exercise, she was there to give them their meds orwhatever. But they kept bringing it up because obviously they had some sort of self esteem issue, andshe looks like she works out, even though she doesn't very often. But she looks like she's in shape orwhatever. And they had this, obviously, this low self-esteem about it. But she said that they wouldn'ttake a breath talking about all of the different Netflix shows and TV shows that they've seen. So theyhad all the excuses in the world about why they can't get up and exercise, but they know everythingabout every single Netflix show because they just sit there.Speaker 2 (35:26):They just sit there and watch TV.Speaker 1 (35:28):They just sit there and make more excuses for themselves. And she said they're not sick people, shegoes into some people who are sick. Yeah obviously, the one person she was treating was onmedication, but not enough to stop them from being healthy outside of that. So if you have that time towatch all those shows on Netflix or whatever, you can take 30 minutes a day twice a week, three days aweek, four days a week, wherever you've got to start to get it into your habit to make it part of yourhabit. And again, that brings us back to the sugar addiction. It's not an addiction, if you're not willing torob me, or if you're not willing to suck dick for a sodaSpeaker 2 (36:20):Then you're not really that ... Addiction is just not real.Speaker 1 (36:23):Yeah. And I apologize for anybody for using that term, but I couldn't give up the opportunity to say,"Suck dick for coke," and not have it actually mean about coke.Speaker 2 (36:34):Well I think you did put it in a good perspective, you're absolutely right. Because those hard core drugaddicts, that's what they do, you're right. They get down to that level, it's that bad. Speaker 1 (36:42):I watched one of my good friends go through it. I brought him to a rehab home, I put him in a hotelwhen he got out of jail because he had no where else to go and he couldn't go back to the streets. I sawhim do all that. I caught him robbing me, well looking back now, I know it was him, but rob me of a giantthing of some sort of narcotic pills. I don't know, it was in college after one of my surgeries. After myelbow surgery or my knee surgery, a huge thing, like 20 or 30 Percocets or Oxys or whatever and theywent missing. And I accused him at the time, he said, "No, no, no." Five years later, I'm driving him to arehab facility, so it obviously was him. So I've seen real addiction, I've seen how it affects someone who Iwas very close with, he was one of my best friends. And thankfully, knock on wood, he's done somethingwith his life now, he cleaned himself up, he's doing really well.Speaker 2 (37:41):Yeah, he's doing good right?Speaker 1 (37:41):But that's addiction. And that is what we need to start realizing as people is that we're in control ofeverything we do. Do we want to continue making excuses to be comfortable until you're older. So[inaudible 00:38:01]. Another story, I was at the mall another day with Jimmy, it was a whiffle balltournament we play in. It sounds cheesy, it sounds funny, but I think we had 31 playing this year, 31men playing whiffle ball on a big farm field with four different fields on it. And basically it was likedrinking and barbecuing, and it's a lot of fun the whole day, and male bonding and all that stuff. But I gotknocked out and I was working ... I didn't make it to the playoffs, I didn't play very well, I had a bad day.Bad outing. But anyway, this show isn't about my athletic performance, all right? Thanks for taking itthere.Speaker 1 (38:42):When I was knocked out and watching Jimmy play in the play-offs, I was sitting next to one of the guys Iwas playing with who also got knocked out. Probably was late 40s, typical big gut. And I was actuallymaking fun of him when we were playing against him, calling him diabetic and stuff like that, and he hada pouch here where he kept his phone, it wasn't a diabetic, but it just looked diabetic. But he was fromStaten Island or Long Island, New York, there was a lot of ball-busting going on. So I hit a ball and hecouldn't get to it, I was making fun of him. He had the typical big gut of a diabetic. So we were talkingabout COVID, of course, because everyone's still talking about that and the vaccine. And he said how hegot the vaccine because he's high risk. And I'm like, "Yeah great, people who are high risk should get it."And he's like, "Yeah, I'm diabetic." But he's sitting there drinking a beer with his sleeveless shirt and hisfat just pouring out. And I'm just like, "Yeah, the vaccine's going to help you." You're a diabetic bychoice. You haven't made any changes at all, obviously, in your lifestyle.Speaker 2 (39:55):No, take the mediation, right? Why not?Speaker 1 (39:57):So I don't even remember why I got on that story, but it's a lifestyle choice.Speaker 2 (40:05): Well he's choosing. He's choosing to be a diabetic.Speaker 1 (40:12):He's choosing to be ... Right, absolutely.Speaker 2 (40:12):So don't give me your in this high risk. You're not type 1, and you're choosingSpeaker 1 (40:16):Well right, it's very different. If you're born with it, you're born with it. But if you choose, through yourlifestyle, to give yourself a disease that will kill you, that's your choice just like anything else.Speaker 2 (40:31):Yeah, right. There are ways.Speaker 1 (40:31):Just like saying no to that soda, that's your choice. And like we were saying earlier, people are just toosoft. In my opinion anyway, people are too soft. To me, people are coddled, they coddle themselves,they make excuses for themselves, because it is hard toSpeaker 2 (40:52):Well nothing easy is worth having. Is that what the saying is?Speaker 1 (40:55):Yeah, something like that, yeah.Speaker 2 (40:55):Yeah, it sucks, but the end result is worth it, right? If it's not then I think you've got some mental issuesand you're okay living your life like this, you're okay beingSpeaker 1 (41:03):But it also sucks to be 60 and with a ton of different health issues and not being able to live the rest ofyour life in a way that you want to. That sucks probably a lot more than getting the shakes from thatsoda, or not having the soda. Which you don't actually get the shakes from, unless you're someonewho's consuming that much sugar.Speaker 2 (41:27):That's a whole nother thing.Speaker 1 (41:28):And then you've got to go talk to a psychiatrist.Speaker 2 (41:30): That's a whole different issue. Yeah, people got to make choices. It's not easy, but it's worth it.Speaker 1 (41:40):No, exactly. And I guess to wrap all this up, don't look for the easy way out. That's just ... In a 10,000 footview of this conversation, I know it's mostly about sugar, but don't take the easy way out, don't makeexcuses for yourself. We all know that sugar in excess is bad. So make a decision whether you're going toaccept that in your life or whether you're going to deal with the uncomfortable consequences of nothaving that sugar at that moment, and then an hour for then forgetting about it. So it's the instantgratification versus the long view. And once you stop having it, once you kind of cut it out, you don'treally look for it anyway.Speaker 2 (42:30):No, switch to seltzer. You know? If you likeSpeaker 1 (42:32):Try drinking them.Speaker 2 (42:33):Yeah, seltzer's great.Speaker 1 (42:34):I drink water all day, then when I go home I drink seltzer.Speaker 2 (42:37):Flavored?Speaker 1 (42:38):Yeah, I try to get the natural flavored ones that are ... I don't even know, whatever Vicki buys. She doesmost of the shopping.Speaker 2 (42:45):Yeah, I just don't like the lime ones. I find them very bitter.Speaker 1 (42:50):Yeah, I like the lime ones. I don't really discriminate. I like all seltzers. All seltzer lives matter.Speaker 2 (42:57):[inaudible 00:42:57].Speaker 1 (42:58):Oh, client's here? What time is it? Oh yeah. Wow, time flew by.Speaker 2 (43:02): Usually does.Speaker 1 (43:03):All right, well I guess we've got to wrap this up now. But we do appreciate if you've made it this far, wedo appreciate you hanging on listening to us and supporting us all the time. Please share the show asmuch as you can.Speaker 2 (43:18):Yeah, leave some comments.Speaker 1 (43:19):Yeah, leave some comments.Speaker 2 (43:20):If you try anything that we recommend, we'd love to hear about it.Speaker 1 (43:22):Yeah, maybe we should do a Q&A for next week's show. Like maybe put up on our story on Instagram sowe can put a Q&A and see if anyone writes in any questions.Speaker 2 (43:33):Okay, that's a great idea.Speaker 1 (43:34):Look out for that if you listen to this. Do you have a day? Do you want to put it on a day? What day doyou want to do it on?Speaker 2 (43:43):Well let's do it on Monday and Tuesday.Speaker 1 (43:44):All right, Monday and Tuesday?Speaker 2 (43:46):Let's do two days, yeah.Speaker 1 (43:46):All right, Monday and Tuesday so the show comes out on Monday.Speaker 2 (43:49):Right, and then we record Wednesday.Speaker 1 (43:50): Mm-hmm (affirmative). So look at our story on Instagram at Next Generation Training Center. We willbe posting that Q&A up there. So if you have any questions about health, fitness, diet, sugar, mindset, Idon't know. Anything else we're experts in?Speaker 2 (44:06):Everything.Speaker 1 (44:06):We're experts in everything. If you have any questions about anything at all.Speaker 2 (44:10):Relationships, love, partnerships. We're good partners, we've been partners for almost two years Mike.Speaker 1 (44:17):Wow, holy crap, it's only been ... It's almost ... Wow. Oh yeah.Speaker 2 (44:20):Yes, isn't that crazy?Speaker 1 (44:21):Christmas right? Well, January will be two years.Speaker 2 (44:25):Yeah.Speaker 1 (44:28):Well, we hae an anniversary party every year when we take the staff out.Speaker 2 (44:31):But anyway, write in your stuff, we want to hear from you.Speaker 1 (44:35):Yeah please, and thank you guys, we appreciate you.

This week, we welcome Ed Moyle, General Manager and Chief Content Officer at Prelude Institute! Ed is on the Advisory Board for InfoSec World and joins us to talk about InfoSec World 2019 and its upcoming plans, where he'll be giving a talk titled "Cryptocurrency Lessons for Enterprise Blockchain"! In the Leadership and Communications segment, keep your employees and you’ll keep your customers, why leadership development is superficial and how to fix it, simple techniques to overcome negative emotions when negotiating with others, and more!   Full Show Notes: https://wiki.securityweekly.com/BSWEpisode117 Visit https://infosecworld.misti.com/ and use the registration code OS19-SECWEEK for 15% off the Main Conference or World Pass. Visit https://www.securityweekly.com/bsw for all the latest episodes!   Visit our website: https://www.securityweekly.com Follow us on Twitter: https://www.twitter.com/securityweekly Like us on Facebook: https://www.facebook.com/secweekly

Ed Moyle is on the Advisory Board for InfoSec World and he joins us on the show to talk about InfoSec World 2019 and its upcoming plans. Ed Moyle is also giving a talk on "Cryptocurrency Lessons for Enterprise Blockchain". Full Show Notes: https://wiki.securityweekly.com/BSWEpisode117

Ed Moyle is on the Advisory Board for InfoSec World and he joins us on the show to talk about InfoSec World 2019 and its upcoming plans. Ed Moyle is also giving a talk on "Cryptocurrency Lessons for Enterprise Blockchain". Full Show Notes: https://wiki.securityweekly.com/BSWEpisode117

This week, we welcome Ed Moyle, General Manager and Chief Content Officer at Prelude Institute! Ed is on the Advisory Board for InfoSec World and joins us to talk about InfoSec World 2019 and its upcoming plans, where he'll be giving a talk titled "Cryptocurrency Lessons for Enterprise Blockchain"! In the Leadership and Communications segment, keep your employees and you’ll keep your customers, why leadership development is superficial and how to fix it, simple techniques to overcome negative emotions when negotiating with others, and more!   Full Show Notes: https://wiki.securityweekly.com/BSWEpisode117 Visit https://infosecworld.misti.com/ and use the registration code OS19-SECWEEK for 15% off the Main Conference or World Pass. Visit https://www.securityweekly.com/bsw for all the latest episodes!   Visit our website: https://www.securityweekly.com Follow us on Twitter: https://www.twitter.com/securityweekly Like us on Facebook: https://www.facebook.com/secweekly