hello and welcome back to the peak endurance podcast I am your host Isabelle Tate and next to me is the sub host the sub host Bron Tate just ensure you know your position in the pecking order I do been drummed into me oh don't people believe that [ __ ] you know what I mean they do yeah well [Music] believe it for a reason any anyway um this is the peak endurance podcast yep and we're here another week um we're back uh and and shout out to Sarah she said we're the only podcast she listens
to so thanks Sarah isn't that lovely I told you that the other day that's um that's where her podcast best is yeah that's I guess something to boast about it is although um well she said she finds all the other ones boring so clearly we are not boring clearly and also shout out to sue yes Sue who um we saw on the run on Saturday we happened to see on our run who was um who was as wet and bedraggled as we were yes which we will go into but shout out to sue said oh
podcast or something along those lines something those lines I don't know my ears were so wet I couldn't hear anything I couldn't hear for the shimmering yes that was pretty much it wasn't it all righty so um yes but you know what I would love to give a shout out to someone who actually writes a review I would love to do that yes you know it's great to hear people saying that they love the Pod but it'd be even greater if we got some five star I mean that's what I would give us you give
us as many stars as you want I'd say five you give us as many as you want so long as it's five yeah um that maybe give us a review you know it's free it doesn't cost you anything to do it you don't have to sign up or log in anything you just got to be logged into your your podcast your preferred podcast platform the triple wherever you wherever you cast your pods yes so you know um and then just you know give us a review it really does help leave it on well it does
surely people understand that it does um I was going to say believe it or not but I'm pretty sure people would believe it um anyway so yes on the weekend it was my birthday so we did the 54 km 54 for 54 yes even though we really only done training for 25 it was the longest run we've done um before for me you before I went to Canada you've done longer runs runs than me yeah but not was no near as long as 54k no no but you've done more running than I had done a
couple yeah a couple of runs into the high 20s and I did one run 26 K but once again that was that was you know but yeah anyway anyway that was I really only did one whereas you did a few um so we really weren't you know but the thing is we've done well certainly I've been running for so long now that you know it's all just there and I keep the case we both even though we may not have done as much training as normal we keep the case ticking over at maintenance level so
then then you can bust out a 54k yeah I wouldn't advise for other people who haven't done more than about 25k to just bust out of 54k but our bodies were you know so it was so you know it was not taxing for us because we have the keters in our legs already yeah don't do it don't do this at home if you haven't been training that's right um so yes so we chose the worst day the entire freaking year oh jeez it oh my God now we won't I don't want to spend too long
talking about this although we could cuz my subject is going to take a long time but seriously if it wasn't raining it was hailing painfully it was blowing a freezing Gale and on the odd occasion a bit of sun would poke his head out and I'd go oh I think it stopped raining he'd be like no yeah no we we started off the Run running through the um through the hills the dongs yeah um and it rained fairly consistently the whole time between here and you know Alinda which is a town at the top of
the hill um culminating in hail um as we're getting close thought it would be just hail for the main you know or maybe when I say we I mean me yeah but it was hailing the hardest in the suburbs we to take refuge in a petrol station we' got we' got through you know we were what 45 km into the run there was bright blue skies it was really lovely and then all of a sudden the wind picked up yes it was really strong and really cold and next thing you know the hail came oh
my God it was hitting us so hard in the face in the face I was like putting my hands up going we have to 5 came so we ran into a service station that we happened to be going past and and took refuge in there until the hail passed yeah I mean it was it was crazy and then the sun came out yeah and then yeah then we finished the last four 5Ks in the sunshine again and you know um as I said the the run as I said on social media the Run was uh
kind of an analogy for my life it it started with rain it didn't start too good but then you know I nearly died when I was born so you know that that was um my my 3 weeks in intensive care and then it got better but you know there was still a lot of hail and and a lot of [ __ ] weather um because you know we've all we all have challenges in our life um and I've had quite a few and then of course I met you in the last 4K of Iran the
last 4 years it was Sunshine we didn't refer to it as the last 4ks we referred to it as the last four years of the run and it was it was sunshine sunshine that's right yes so yes so there was on and off you know there was a bit of sunshine here and there in the other parts of the run just like my life but you know it was predominantly rain and hail just like my life so um yeah it's good to know that it finished on Sunshine where I actually said oh I'm almost sweating
yeah it was for the first time in a 54k run I almost sweated it was so cold that at one stage Iselle well for for most of well probably the over 20k I ran with Isabelle was Runing her jacket and mine I just got so cold I said turn I'm I'm so cold like I was at the point where I was getting a little bit frantic in my head like I can't you know that feeling inside you where you're like I just can't cope with being this cold I don't cope well with being cold like
my bones get cold it was like at the um trans silck run you know I once I get that cold I can't recover yeah um and I could feel myself getting there so um I had another jacket you know a windbreaker which I wanted to put under the rain jacket but I said to to put that on I've got to take off this rain coat take off my pack then put it on I said I'm too cold to take all that stuff off you know and he goes well just put and his rain jacket he
wasn't wearing it it was just in his bag he goes well you wear mine I'm like and what was good it was way too long for me so it hung over my hands because of course even though I had windbreaker gloves on cuz they were wet the wind it wasn't breaking any wind um so the jacket runs long sleeves kept my hand stopped the wind blowing on my wet gloves so that warmed them up a bit so H honestly I when I I mean you know in general 7 degrees I can wear a singlet but
when I get wet and cold it was very comical watching us trying to open up our oh my God a and trying to get food out it was just trying to un undo Zips and you know we couldn't make our fingers work they they were just so cold no but we stopped at a at a bakery man Evelyn and Ron got a pie I got a sausage roll wasn't the world's I do like a sausage roll but it was not the world's best and we had a little cupcake for my birday and a coffee normally
we get a Coke yeah normally we get a Coke we didn't want to C nice hot black coffee just to warm the insides up a bit WM the cockles of our hearts so um yeah so you know that was so yes it that was all good it was a cold one but um it it tested our nerve and tested our strength inal strength yeah it was a real good mental strength we got through it and we did and in spite of that I felt that I certainly was in Fairly good spirits most of the way
even though it was heinous the weather was literally heinous but I still felt like I was in good spirits for the how how would I mean I was cold but not Miser like I wasn't miserable like I actually because I started off being my raincoat because it was raining when we started and I don't like starting in the rain so I started off but within 2ks i' taken it off and I didn't put it back on again I got quite you know well I got completely wet yeah um but I you know and I kep
saying you want your jacket back but you know but other than skin cold like because it was the wind was cold I didn't get bone cold like I didn't get cold you know where I was shivering and yeah I mean that night in bed I was still cold like with the Trans cell run you know the next day I was still cold kind of thing you know that's how I get you know we had a hot bath when we got back and that that certainly helped but even bath I was cold you know I was
cold in the bath even though you made it a hot bath I was cold it was ridiculous so but that's just the way the way I roll which is really quite annoying so anyway so that was that run and then the next day we just did like a seven seven a bit k run and we went and did um a bit of a Core workout at the gym and we were I had wanted to go bouldering for my birthday but Ron said he wasn't quite up for it no I was pretty shattered yeah so we
went and saw W Deadpool and Wolverine y mixed reviews mixed reviews because yes there were lots of funny on liners no there was not a story um so the funny one line is we trying to be the glue that held the idea of a movie together I mean I spoke to my daughter about it and she goes well you've got to kind of know the Marvel Universe and I'm like I don't know the Marvel universe so you know no I mean Ryan Reynolds was at his best awesome very funny great great line delivery oh hilarious
yeah very funny um but yeah as far as story lines go it was wasn't the greatest and it was a freaking long movie over like two and a half hours and I am not good I was getting Twitchy legs and wriggling and ring wasn't I was I annoying you oh no you weren't annoying me but I was annoying me your um wriggly best I wasn't my wrigly best and it was so just gets it's so annoying I wanted to get up in Pace like I normally would if I was at home watching television but I
knew at a cinema I shouldn't do that CU it might be annoying to the other patrons um but yeah my legs were a bit wriggly it was such a long time and then we went out we went to Miss Piggy P Pi pickle not Miss Piggy no that was that was what we were we were I was Miss Piggy uh where we had a nice Greek Feast scum and I couldn't sleep well that night because of my garlic Ma I literally all night my M day is horrible and uh so yes and so I felt
the next day like I had a hangover just from garlic see so that was our our weekend which was an absolute to listen to very very um tiring by Sunday one of you know reasons why face bouldering was I was just tired tired yeah and it's not just tiring from the running it's tiring from the cold like although you say oh no I was fine your body is still battling that cold your body was experiencing the same cold as me that's right I mean you know I guess one of the reasons why I don't get
so cold is my body is good at staying warm yeah but that makes work blood night yeah that's right so of course it's bloody tiring so uh hence the Greek Feast yeah that's right yep now speaking of food SI that was fantastic you know as Runners we often focus on mileage Pace training plans and all that sort of stuff but as I've spoken about before the three pillars of ultra running is running clearly mindset which we're not going to talk about right now but we will at one point and nutrition and a lot of people
forget about focusing on how important nutrition is and they may perhaps focus on eating in their runs but they forget that their daytoday nutrition has a huge uge effect on your running like what you eat after you run before you run on your rest days I did put a post up the other day that you've got to eat on your rest days a lot of people go oh you know pale your food to what you do that day okay so Sunday we only did 7 and 1 12K so should we have eaten for that 7
and 1/2k or 54k we did the day before where we missed a couple of that's right where we didn't eat enough you know we were way behind on nutrition but oh no Sunday we're only doing 7K so we better eat less today cuz we're training L can you imagine if we' done that we wouldn't have recovered so you don't not eat like eat for the training the whole training block not for one day at a time right because if you've done a 54k run day before or you're doing one the next day like we car
loaded that day I certainly ate a lot more than I would have normally um and I think that's part of the reason cuz I I've gotten a bit snake on that um that's part of the reason I didn't get Low Spirits is because I was wellan yeah right and and it just makes such a difference your brain is greedy you need all of that to keep your mind happy so that you do feel in a good mood and to make good decisions like oh can I have your jacket kind of thing those sorts of things
all right so here I've got 13 The Lucky 13 I don't know why it's I came up with 13 it's just what I came up with so bear with and if we don't get through all of them today we might have to do some of them tomorrow next week maybe we do that even I don't know we'll see how we don't want this to go for in a day it's nearly 6:00 when we're hungry quite frankly all this talk of food um so if you're experiencing any of these threat warning signs it's time to fuel
up and revamp your eating habits and potentially even contact me Sports nutritionist for some help I've helped lots of athletes and they've seen huge improvements lots of PEB and just generally feeling happy out with life because seriously if you eat properly the G and the mind or the brain are intrinsically linked and you need to eat well to have a good men you know outlook on life too all right number one constant fatigue you're always tired even after good night's sleep now obviously this could be training overload as well but sometimes it's not overtraining sometimes
overtraining is caused by under fueling or the you know the symptoms of overtraining is caused by under fueling now there was a while there um that you were under fueling with your running wasn't there where you lost heaps of weight uh yeah and were you fatigued a lot I don't really remember to be honest um I had a lot going on inot my life at the moment and at the time at the time sorry and um fueling was just not a priority for me yeah um although I was still running lots yeah um and losing
lots of weight so I can imagine yes I was suffering a great deal just not focused on that at the time yeah well you'll find that if you're not eating enough you you will be tired you won't have the energy for your runs you won't sleep properly because your body's trying to access nutrition for itself through you know working the body to find it and um generally you won't sleep well so what you should do is um because also you've got to remember that running um and we're not just talking about not eating enough we're
also here talking about not eating the right Foods you need protein that will help with your energy levels um and if you're vegan or vegetarian you probably need to have an iron tablet but increase your iron rich foods or get your iron checked if you're feeling that fatigue now a lot of athletes who I've spoken to are feeling that fatigue and we revamp their diet lose that fatigue a because they're eating more all right and you need food for energy but B because we improve the quality of their food so um you need iron rich
foods and if you're vegetarian or vegan you you'll need to like I know spinach has iron but seriously I don't think it's it's not quite the same right you need to the amount you would need to eat so you need to get taets when I I do hear about a lot of vegan athletes getting infusions and all that sort of stuff which is great that that's available but you really should be solving this through your diet okay as much as possible um and complex carbs you need carbohydrates carbohydrates give you energy you are going to
I tried uh to be a no carb athlete when that was all the fed and I did my n of one and it was [ __ ] and I had no energy and I was tired and I ran like a bag of crap um which you will if you're just relying on fats you run slow right it's just the way it is you need carbs and like I said to make good decisions you need carbs to make good decisions and to improve your mood so check your iron-rich foods check your carbohydrates if you are not
if you are feeling super tired all right as we always say also you know if you're cutting back on your carbs and relying on on your body's reserves and whatnot um what your body does is it goes into preservation mode and will stop releasing all those fats because it knows it needs more it needs to to stock pilot itself um because it's not getting enough yeah so I I just don't believe in your body won't release it in you know as much as it would if you were taking in carbs and also if you stop
giving your body carbs it forgets how to utilize them correctly so if you go oh but I use cars in my racing yeah but then it doesn't know how to utilize them if you haven't you know if it's forgotten how to use them so it's just just don't I mean I'm not a big believer in cutting out um any food group that's just me I believe other than sugar I always say more than happy for people to can't e sugar which I've done but a balanced diet yes you know and and I don't believe in
cutting I don't believe personally in keto diets I don't believe either in vegan diets so um it's not that I'm against vegan diets it's just that I'm against kind of out major food groups that your body needs especially if you're a runner and even more so if you're an ultra Runner all righty did you want to go on to number two yeah um slow slow recovery uh I.E your muscles ache for days after a run do you want to get your glasses perhaps because that was terrible I felt like I was back at school asking
the Dumbo up the back to rage thank you very much what makes well first of all the light is shining on the front I couldn't see it properly but it's um oh look at that his IQ just went up like 300 points but um yeah you put the extra small writing on your phone no no it's just a normal writing just cuz you enlarge it because you're your muscles AE for days after a run can't believe you thought those two dots said IE yeah so slow recovery you're not eating enough if you're if you're not
able to recover like yes you might get um you know sore after run sure like you were tired the next day oh yeah4 Cas but you know yesterday which was Monday no no yesterday was Tuesday I still don't know what freaking day either why Monday your legs weren't sore were they from the no no no F cuz we ate some protein at the Greek restaurant had a meal full of protein and if you want to improve your recovery eat protein yeah okay and this is my issue with the vegan and vegetarian diets is they don't
pray often not always but there's a lot of junk food vegans out there who just eat carbs and I'm all for carbs but you've got to eat protein so vegans have to be super diligent and work super hard to get their protein in like it's hard work and expensive um and difficult to Source you know so you've really got to work super hard but have more protein that will um you know boost your recovery after um normally after we do a run and even we got back from our 54k run at 4:30 and we had
breakfast breakfast which for Isabelle is a big bowl of porridge big bowl of porridge with a big scoop of protein powder and for me it was 10 wheight pcks and and some musle scattered on top not much musle folks and a protein shake and a protein shake yeah because I've drummed that into him because he used to just have carbs but now he has protein yeah um so you've got to have protein after a run not just carbs yes you need carbs and and as everyone knows I love my carbs and I promote carbs but
you need protein so vegans get out that and vegans you'll need to combine them because you're not getting all of the um Branch chain amino acids if you just stick to one so you know like hemp or something like that um right so seriously boost your protein if you are not recovering well that means you need more protein in your diet all right number three I think we're going to have to do this over two podcasts yeah I think so freid injuries if you were sidelined more often than you would like uh make sure firstly
protein I say um make sure you're getting calcium in your diet now I'm not big on calcium tablets the research that I've done and even the nutrition course I did they said don't don't um tell your clients to take calcium because it actually calcifies things within the body right so get calcium through natur natural sources um s salmon with bones sardines um dairy products although that's you know I mean bable if you're a vegan then that's not not yeah I know but you can get because believe it or not almed milk is not dairy no
no no and it's barely AR it's mainly water yeah um and make sure you're taking vitamin D because uh you need Vitamin D to help with the absorption of calcium and calcium pardon me which is why salmon and sardines is good is it needs fatty stuff to absorb the calcium which is why lowfat milk is a crock of [ __ ] it's you're not going to absorb the calcium with no fat you need the fat to absorb the calcium fat is good for you and can I just say high fat milk is 4% 4% fat
that's not high fat yeah and low low fat low fat is 2% 1% so it's not you know but the 1% you you need the 4% to to um digest the calcium and 1% pass like assas so donate it drink it whatever right so if you're getting injured a lot I honestly believe you are not having enough protein because you need the protein to repair your tendons your ligaments and to um repair your muscles you know if you so and that's the same with the aches and pains you see protein protein is super important you
should be having about 1.7 gr per kilogram of body weight now don't worry about riding all of this down folks I have a download which I actually I was going to promote it this time but I won't put it out till after the second pod so I don't want people getting ahead of us yeah because we're literally only going to do six tonight y um okay I have got a an ebook not just a sheet but an ebook with all advice on nutrition okay so stay tuned and I will spill the tea on how you
can get it later um what we up to number four Plateau performance your times aren't improving despite consist consistent training I was GNA say was that constant or consistent as long as it's not constipation tring that's the main thing consistent training now that generally means that you're not eating enough now there was a while a time there where I was um trying to uh be a certain weight shall we say which was far too late for me clearly and I was you know um you know uh underweight essentially and I literally had no energy for
my runs and I was running so slow and it was such a drag and it was so horrible um so I I had to up my food right because I wanted to get to this racing weight and that sort of stuff cuz I thought oh you know but there comes a point where where sure racing weight might be the ideal weight to be but if you run like crap because you're underweight then it's not the ideal weight you better off to be a little bit heavier and actually have the energy to run than be lighter
and not do well and remember we're not talking you know 10 to 15 kilos heavier it's a you know it was like for me it was like three kilos or something I needed to put back on right potentially more but um and I weigh I've put even a little bit more on since then um but no one would look at me and I'm fat no no no no you know so I was underweight like I was probably you know 8 kilos less than that which is ridiculous which and and we don't have any scales in
the house no I ended up S the W because uh it was doing my heading we don't deal in that we don't deal in you know specific weights um obviously if you're feeling good and you feel you look all right um and I I base it on my clothes still fit yeah because I'm I don't want to have to buy a whole bunch of new clothes I like my clothes I like my Lulu I'm not buying more so you know what what I find is when you stop obsessing about the scales your diet your your
hunger evens out and and you stop thinking oh my God I'm a good person because I've done I'm my weight that I wanted to be or oh I'm a bad person because I'm over and and you you lose all of that and actually just listen to your hunger cues yeah to be fair though I do kind of measure out my Foods because my Hunger cues are all right it's my when do I stop eating cues that aren't so good and I could overeat quite easily so I do try to not be ridiculous um but that's
just me that's but also you you measure measure food out because you're so um you think a lot about you know your nutrition yeah and you know what you need to eat to get to certain points within your nutrition yes that's right so I know how much protein I want to have so I measure that and you know the salad stuff I don't really measure that because I I do a little bit just to know that I'm not going crazy but you know and also I just like to get ratios correct yeah that's right I
mean you know cuz I I like how things taste in certain ratios yeah that's right you know so um yeah so if you're plateauing if you're training your guts and you're plateauing you potentially need to up your calories of course there could be other things going on any of these sort of things see your doctor if you're not sure these are just potential diet related issues all right number five mood swings you're irritable and your emotions are all over the place there is nothing worse than someone who's hry is there yes my dude yeah oh
I'm terrible there's one person in this relationship that gets hungry oh yeah and that's why I have to have morning tea afternoon tea I have to snack because if I get oh God no even my kids knew it they'd be like quick get Mom food you know um so it is so make once again assess your caloric intake but also potentially look at having some omega-3 fatty acids and some B vitamins I take a a high strength good quality multi B every day because that helps with stress levels um and I never have a mood
swing do I wrong no not at all it's completely completely stable that's right no um no we're I'm I'm I'm I'm human believe it or not and um you know obviously you're going to as a woman you're going to get mood there are also many other things that affect mood mood swings as well as yeah you have hormonal mood swings as a woman although I'd like to say I don't it's only afterwards I won't go oh time I'm acting completely rationally um but afterwards I go oh maybe I a bit bit bit not nice um
bit of a bch um but um but you know potentially increase omega-3 fatty acids and and take some b v take them really good quality whenever you take a supplement make sure you you're shelling out the money you're not just getting crap from the supermarket although I get some of them from the supermarket but youve got to make sure they're the good ones um and do your research on that sort of thing check you know the qu the ingredients yeah because like with the Magnesium you've got to check that it's a good quality magnesium otherwise
your body can't even absorb it and some of them you get the cheap ones it's the [ __ ] magnesium same with the iron make sure that you're getting the good iron um um that sort of thing and obviously if I was giving you a nutrition plan and you needed supplementation I'd be telling you which ones the good ones but we don't have time to go into that right now but if you're feeling like that a you could be hungry so check that you're eating enough food or B you might need some omega-3 fatty acids
and some B vitamins because if you're low in B vitamins especially if you're a vegan then that can affect your mood and you know stress levels all right number six uh weakened immunes system you catch every cold that comes around yeah see I was going to say I never get sick we all know what happens when I say that I rarely get sick like I really don't I mean after the um that race yeah I got a cold sore and I was a bit rundown but that was because my weakened immune system and so what
I did to solve that was I ate up when I noticed that that was happening yes the last couple of times you've got sick is pretty much I've bought something home from work and yeah when I have gotten sick is pass on to you and his boss came into work sick the other day and I said if I get something I'll be really angry at him tell him to stop coming into work so he stopped coming St yeah but he's back now and still now obviously when I when I got the cold sore and when
I got run down I grabbed my th000 milligram vitamin C tablets and I was taking one every hour right now um you know if you're sensitive to if you've got a delicate Constitution close your ears but I was taught by my mother to take um 1,000 milligrams an hour of vitamin C until you got diarrhea and that's when you know you've got enough vitamin C right so that's always been my um what I do uh for me sadly you know it's hard to tell when I've had enough but um I just go keep taking vitamin
C until I stop feeling crap um and feel you know like I can feel when my immune system is dying even just a little bit right so I can feel when it's back up again um you could add more fruits and vegetables and and everyone goes I say to people you're taking vitamin C oh yeah I'm eating oranges I mean wouldn't it be great if we could get enough from oranges sadly with the farming methods and you know fast production and overwatering things to make them bigger and the degraded soils etc etc you don't always
get enough so yes that's good and and probably a good to start with but if you're feeling like your immune system is weakened I would suggest some supplementing with th milligram like I used to take the powder mixed in with orange juice but seriously I I can't I almost can start feeling myself gagging night cuz my mom used to make me take that on the hour every oh so now I take the tablets and it's a lot better and it works just as well to me obviously when I got the cold Sal too if you
get cold Sal liys in and take two of those every hour okay like you got to hit it on the head um so and but lots of vegetables I'm a big beli in vegetables um you know and and fruit I can't eat fruit but eat fruit that will give you more vitamins but don't expect that to necessarily be enough if your immune system is weakened would that be fair yes that would be fair you're always into me you know when I'm feeling a bit run down I've got to take vitamin C and you go ially
I'll take one tablet and then I won't have anymore and you'll forget CU I'm not there going here have your next one here have your next one all right yeah yeah but one's one's better than none surely yes it is absolutely better than none but anyway let's not all right are we gonna should we stop there should we stop at 6 yeah okay all right so that's the first six there's quite a lot more um if any of these you are finding that you are having um please uh shoot us a message let me let
us know or you know comment on the um I'll post this to social media comment on the uh social media post comment on Spotify or whatever you know give us a review yes we keep coming back to that give us a review on we'll be your best friend yeah I haven't that one in a while best friend um yeah so that would be lovely anyway there's seven more to go um but you know nutrition is a huge part and as you can see for nutrition's not on point there are some huge huge things that could
be going wrong so uh make sure you've got that dialed in all right the final seven will be next week so stay tuned and that's also when I will give you the details of how to get the free free what free yes free no money all you have to do is just join my email [Laughter] list oh and everyone will go oh oh I don't want to do that seriously I've made an entire ebook for you for free being on your email list gets you a whole heap of information yeah two emails a week with
actually I get give a mindset email once a week and and a nutrition lifestyle for running other email once a week they're actually really informative and I get people I get people emailing me going oh my God this is so good thank you so much I really appreciate all this information once again for free yeah I'm sharing information here so um yeah once that comes out yeah because I know I've created ebooks before and people just don't want to pay for them so I'm giving this away for free alrighty so um but that'll be next
week because I I don't want to you know you to know everything or I want you to know everything but I want to you know I want you to listen to the podcast next week basically all righty so have a great week everyone enjoy your long runs your short runs your quality sessions and every run in between absolutely do you have anything you want to finish off with saying as I did most of the talking I apologize but I am the sports nutritionist that's right that's it's your it's your area of expertise no one would
ever say that food and good quality food is my area of exp good Lord no so oh my God I'm being wise to keep my mouth closed as much as possible well You' you've improved a lot I have you know with but but once I noticed as soon as you went away it turned to [ __ ] yeah I kind I mean I've still dabbled in good food but you still had your salads for lunches your diners but my dinners although I mean I did still you know eat occasionally you did eat vegetabl but I
fell off the wagon fairly regularly yes there was dominoes involved yes was I mean that's that's kind of scraping the bottom of the barrel um and and when you did cook your at home meals there were no vegetables there were potatoes and but I keep telling you potato is a vegetable no matter how much you disagree anyway just there was a whole heap potatoes mashed with milk yes we won't mention that no no that's right yes yes and then the other times when you had potatoes they were deep fried yes deep fried and cut into
strips yeah well I was there in Canada eating my salads and and meat and what's interesting is that um since I've been back here in Australia my stomach's been really upset so yeah essentially my body preferred the Canadian food yeah any who all righty well I hope you enjoyed this podcast house a bit longer than normal that's why we aren't um doing all 133 because we'd be here till Christmas um join us next week find out all the other ones the seven others yep Al righty have a great week everyone bye bye bye
