Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs!

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For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing Food Labels. If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out!

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Jon Collette 0:04
Thank you for tuning into the Community Conversation brought to you by Prototype Training Systems, home of CrossFit Prototype. Sam and I are back with another nutrition episode to help provide you with some education and strategies to better your nutrition. There’s a lot of misinformation out there on nutrition. We wanted to provide you with some clarity on some of these matters. Today, we’re talking about food labels, how to read them what to look for, and some things to be aware of when seeing things advertised on certain products. So, to start this one off. Sam, food labels have evolved over time, I believe. So I think recently, they just changed a little bit, right?

Sam Hally 0:48
Yeah, good point. Um, so the way they used to be set up is basically like everything was the same size. And so you looked at it, and like it was hard to tell what to look for. And so recently, within, actually, it might be more than five years now. But semi recently, like in less than 10 years, they’ve updated the labels. So now that the serving size is bolded, and so that the calories is bolded, and bigger in font. And I do believe that a lot of products, they had to adjust the serving sizes too. Don’t quote me on that, but I’m pretty sure that like, like ice cream or something, they had to adjust the serving size to be like an accurate serving size of what people typically take proportions as opposed to like a number so that they could like claim a low calorie food when it like really wasn’t. There’s like a lot of regulations around labeling. But basically what happened is serving sizes are bolded. And calories are bolded. So someone like at a quick glance is trying to keep track of calories for like a multitude of reasons will be able to, like look at it know how much to eat and know how many calories are in that. Beyond that, like there’s still like the bolded carbohydrates and protein and fats like your macros are bolded. And then those are actually broken down a little bit more as well. And the newer ones so that like, you don’t just get like total sugars, you get total sugars, total added sugars, and then fiber. So like you can look at the label for like a banana. And you can look at the label for like, I don’t know, like candy bar. And even if they have the same amount of sugar, you can see that like one is zero grams of added sugar at one is like 30 grams of added sugar. So there’s a couple of changes like that. But you know, it’s all the same information. It’s just formatted a little nicer for us to to know what’s going on.

Jon Collette 2:38
Right. So for the regular person, when they see a food label, usually the first thing that they look at is the calories. Now what’s everything else in the food label? And how does that relate to the calories what is actually equaling the calories, just for people that don’t really understand how a food label works, what’s even besides vitamins, minerals, everything on there, what’s making up the calories just so we have better understanding?

Sam Hally 3:05
Yeah, so the calories come from the macronutrients the proteins, fats, and carbs. And we’re like going to at some point in this share the screen to those of you who are watching can see an actual nutrient label as we talk through this. And I try to talk through it so people listening can follow along without looking at the picture. But what happens is, calories come from the macronutrients fat carries nine calories per gram. So if a food has like 10 grams of fat, it has 90 calories in it. And then the carbohydrate is four calories per gram. So if there’s 10 grams of carbs, it’s gonna be 40 calories. And then the same with protein, it’s also four grams. Four calories per gram, sorry, I’m like at a loss for words but, four calories per gram. So protein, four grams is going to be 40 calories. And so when you look at a label, if you see 10 grams of fat, 10 grams of carbs, 10 grams of protein altogether, that’s 90 plus 40 plus 40. That gets you to 170 calories. So if you look at 170 calories, food, it’s really that’s the breakdown of like, where those calories are coming from. Did I explain that in the way you wanted me to?

Jon Collette 4:27
Yeah, I used to like some people that do, you know, track their macros and things like that. A common question that comes up is why, why don’t the macros that are on a label always equal the amount of calories that are.

Sam Hally 4:43
It’s so rounding is why. Labels are allowed to be off by. I believe it’s 5%. And I’m not exactly sure what the number is. But there’s like a specific percentage. And it’s low, but like nutrition labels are allowed to be off by a little bit. So say there’s really like 10.6 grams of fat, like they’re allowed to put in 10 grams. And so that’s why it’s gonna look different on the label as opposed to what the calories are, it doesn’t mean that it’s not accounted for, it just means that something is rounded somewhere. And that’s why it’s not matching up exactly.

Jon Collette 5:26
So if there’s like 173 calories, we’ll just round it to like 170 just for like those round numbers, or just what US FDA approves of.

Sam Hally 5:37
Exactly. And that’s why you see, like, it’s easier to round. So like why you see for like, example, like gum, right? It’ll say, like, less than five calories, because like, they’re rounding and like you’d like to put zero but it’s probably closer to five and they don’t want to put five so they’re allowed to say less than five calories. And it’s just because there’s like flexibility like that and like the regulations for the labels. So it’s pretty accurate at the end of the day, like calories is not going to be make or break it. So if you’re looking at it, and you’re like Oh man, I really missed out on those three calories. Don’t worry.

Jon Collette 6:10
I believe if you go to Europe or like another country, like you’ll see like those weird numbers, it’s just like an American thing that the numbers like rounded up or down.

Sam Hally 6:20
Yeah, they use kilojoules and complicated measures too. A little complicated for us because I didn’t learn that.

Jon Collette 6:27
Right. Um, okay, so I’m gonna share my screen, we’re just going to use an example product example food label, we’ll walk you through how to read the food label. And we’re also going to talk about things to be aware of when seeing certain things as advertised. So for anyone that’s on YouTube, you won’t be able to see what I’m sharing if you’re not we’re going to do the best we can to describe what what we’re talking about. So okay, so the Start Here is a food label this product is like a nature Valley bar. So first of all the nutrition facts the The first thing you’re gonna see at the top is how many servings are in the container. So this, for example, is a back, it’s a pack of individually packed bars. So one serving size is one bar, and you’ll always see in parentheses the weight. For this since it’s 30 packaged, the weight doesn’t really matter. But if we had something like granola or something like that, what it says in grams is absolutely super important especially if you are like tracking your food and you want to be accurate how much you’re having because if we were to take something like peanut butter for example where the serving size says two tablespoons, it’s also gonna say in parentheses how much it actually weighs. So two tablespoons could be too rounded tablespoon to flat tablespoons, it’s kind of hard to exactly know what a tablespoon looks like unless you’ve waited out before so that’s why you’ll always see both of those options as ways of being able to measure what is on here Alright, so we’re gonna go to the calories snacks, okay, it’s like Sam said the total the total amount of calories is going to be represented by the total amount of fat, the total amount of carbohydrates and the total amount of protein you can even see these things bolded now those are the only things that are going to have that are going to contain calories on a food label you’ll have your things like sugar and fiber and things like that but those are different forms of carbohydrates which are going to be counted for for the total amount of the carbohydrates the daily percentage no Sam I believe this is based off of it, it should say like at the bottom I believe that percentage yet so you’ll even see at the bottom of the food label where it says your daily value that’s based off of an arbitrary number of 2000 calories Okay, so 2000 calories could be a lot for some people it could also be very it can be a very small amount of food but the food label daily value is just based off of that amount of calories okay? And I don’t know I think that’s a little like outdated to have like what these daily values represent because some people like need more carbs some people don’t need as much carbs some people need more protein, some unity for more fat. So those percentages are a little skewed in my opinion just because I feel like everyone’s needs are a little bit different but that’s what you’re gonna always see on the food label. And that’s what that percentage means. It doesn’t mean that like what you It means it’s based off of like a 2000 calorie diet. Um, so, Sam, you want to talk about like fiber really quick because I feel like this is one that people always skip over. And this is pretty important for, especially when you’re having anything that is like someone processed. Like if we have some fiber in it, it’s usually going to be a somewhat of a better choice just for the sense that it could be a little bit more satiating than other choices. But um, Sam, I’ll let you talk about fiber just for a sec.

Sam Hally 10:33
Yeah, so we love fiber just to basically stay regular. If you’re not someone who has like a regular bowel movement every single day, you’re probably lacking in fiber. And yes, like average person and like what we consider like normal health is like pooping once a day. Now like that’s not true for everyone. But as long as there’s no like other major concerns or conditions that you’re dealing with, realistically, you should be pooping once a day, it’s like, that’s how you check if your baby is well fed. And Jon, I’m sure you’re well versed in this now of like, you should be changing the diaper so many times a day. And there’s like a reason because like that’s how you can tell if a baby’s well nourished. Same thing for adults, like we should be pooping once a day, that’s how we know that we’re getting enough fiber. So if you’re eating a ton of fruits and vegetables, like not cooked still with the skins on like not bananas obviously peel banana put like the fiber is in like an apple peel. So like keep that on. As long as you’re eating lots of fruits and vegetables, you’re probably getting adequate amounts of dietary fiber. But if you’re someone who’s always on the go are not able to eat a ton of fruits and vegetables or like not eating a lot of whole grains. Choosing foods that are more processed that still contain quite a bit of fiber is a good thing to look for. And so like this at six grams of fiber is actually like a pretty pretty solid snack like I would recommend this somewhere in like the six seven, maybe eight grams of fiber range is like kind of what we’re looking for in something that’s processed. However, if you are someone who eats all vegetables, all the time, only whole grains and you are just getting overloaded on fiber, you probably want to find a snack like this, that’s actually a little bit lower in fiber so that your body’s not overwhelmed. The big news and we’ve talked about it before is like you don’t want to go from 05 or to 100 fiber because you will be on the toilet and it will not feel good. So yeah,

Jon Collette 12:33
There’s two different kinds of fiber to this label doesn’t I don’t see it on here, at least it doesn’t say now. So some of those will actually differ the two and the only difference between soluble and insoluble fiber, just one is going to like help you actually go to the bathroom, the other one’s going to make sure that your stool is actually like solid and not like diarrhea. So that’s I mean, this is why like fibers important is for your gut health. Um, but so just something to look for guys is when you’re looking at a food label is like fiber. And I don’t know about you, Sam, but I usually recommend somewhere around honestly depends on the person, but usually anywhere between like 25 on like a low range to maybe like 3035 grams of fiber, but it kind of depends on you and but it’s usually like my recommendation of you know, having only two grams of fiber a day is probably not enough, in my opinion. So

Sam Hally 13:34
Solid ballpark for the vast majority of people.

Jon Collette 13:38
Yeah, so now we look at um, we’ll break down the fat carbon protein a little bit. So like Sam said, nine grams, nine calories per gram and dietary fat four calories per gram of carbohydrate, four calories per gram of protein. So let me see if I can go back a little bit. So this is nature Valley bar. And this is something that we want to make sure we talked about is that this bar is labeled as a protein source, right? Nature Valley protein chewy bar, but 10 grams of protein. So this bar has fewer calories coming from protein than it does dietary fat. So if we’re being if we’re not fully understanding the context of guests, this has some protein. But this is not necessarily a high protein source that we can easily over consume calories, just being unaware that having too many of these is not going to the calories can add up quick and you’re not actually getting a ton of protein. So you would need like two and a half of these bars to have one protein shake. I’m not saying like protein shakes are the best thing that you can have. But it’s just good to understand like the difference if we were to compare it but so this bar again is kind of advertised as a protein source, it has 40 calories out of those 190 calories coming from coming from protein, everything is context dependent, you may not need, you may not be looking for a significant amount of protein, you might obviously be looking for a snack, that’s going to give you some energy for a period of time. So having a little bit more dietary fat could be something and this has some added fiber in it to this could be a pretty decent choice, it can tide you over. But if you’re looking for this to be a source of protein, we would you know, we want you guys to start looking at the food labels a little bit more. Sam, what do you usually like recommend? I mean, I just said like, it’s context dependent. But usually, I’m personally usually trying to find things that have more protein than the dietary fiber when it comes to like a ratio of how much protein to dietary, not fiber, sorry, dietary, fat content of the things that I’m having, if it is a, like a processed food, what do you look for yourself?

Sam Hally 16:10
Yeah, so like, if, like, I’m gonna be honest, I don’t read labels. Personally, if I’m like doing my nutrition, and you guys know, I don’t track I like, can’t be bothered. But I’m, like, if I’m recommending it to someone of like, when I do macro breakdown for like, a lot of people, I tried to say, like, let’s try to get 30% of your diet from protein, right? Like, whatever calories you’re shooting for, we’re trying to get 30% of that to be protein, because like a lot of people that we work with, are here at the gym all the time, we’re working on building muscle. And so like protein is a big and very important part of their diet. So protein is one of the things that’s harder to get. And like we have talked about this at length, Jon of like, it’s just not convenient. Protein is not as easily transportable, as like either a piece of fruit or another kind of snack. So if we’re looking here, and I’m like looking at a snack, and so one of my clients is like, Okay, what kind of snack should I bring to get myself protein, I’m gonna say, let’s try to keep it in that same ratio, right? So if you want 30% of your diet to come from protein, like let’s try to get a snack that also has 30% protein, which, in this case of this protein bar, where there’s 10 grams of protein, and 190 calories total, it’s not quite there, it’s like a little lower on protein than say, like the protein shake that you were talking about. Now, totally dependent, like we said, so like, this might be a great snack, maybe it’s not as high in protein. But this could be a great snack for someone who’s like actually had a ton of protein during the day and is struggling to get in carbs and fats. This is another like tool that they could use to like meet their macros if they’re set on protein and need to get more carbs and fats in the day. So it really is dependent. But like, if you’re looking to hit specific macros, try to find labels of snacks that kind of help you get to those macros.

Jon Collette 18:05
Right. Um, got it. So now we look at like the total sugars and stuff like that. How, how much should we, you know, monitor sugar intake and things like that. And, you know, how can we monitor it without having to be overly obsessive with tracking every little tiny thing that we have?

Sam Hally 18:29
Yeah, I think a good rule of thumb is just to look at it as a whole, right? So if you’re not eating a ton of processed foods, like if you’re eating whole foods, if you’re eating chicken and fruits and vegetables and other protein sources that are just meat, or like you’re having, I don’t know, like a low-sugar item, I don’t even know off the top of my head will be low sugar, because I’m like, oh, Greek yogurt has added sugar, all breads have added sugar, like foods have added sugar. And so when it comes to total sugars, what I kind of looked at is like, if you’re having something with a food label, like that doesn’t come from the earth. I’m trying to make sure that like the total sugars, unless it is a dessert, let me just put that out there unless it is a dessert. Like keep it lower than 20. And I don’t like putting great big numbers on it. But like if I’m looking at a Greek yogurt, right, and I know that off the top of my head that like the Greek yogurt that I have on a regular basis has 12 grams of sugar and 15 grams of protein. Right? And I have Greek yogurt because I want to get protein. So I’m not going to look at Greek yogurt as like a bad food because it also has 12 grams of sugar. It’s just like, it’s under that 20 like for me that feels okay of like, I’m having a protein food that’s not high in sugar.

Jon Collette 19:51
Right. I personally don’t monitor sugar intake at all. Um, I mean the reason why I don’t is because I feel like if you’re controlling your calories, then you’re going to be controlling your sugar intake. If your calories are controlled, then it’s literally impossible to go ahead and have too much or something because your body’s not going to store something that that is not there. So if you’re being more aware of like eating foods that make you feel good, give you good energy and things along the lines of that, you probably don’t have to really over analyze the the sugar intake, if you have something like that frozen yogurt or what were whatever it is like, just try to think about like the diet your diet as a whole, if you’re having several servings of those types of things, then you’re probably probably less on the side of having too much sugar and more on the side of grabbing too many calories. And it’s coming from a lot of things that also have a lot of sugar in them. So we kind of like look at things like that, then that’s probably an easy way that we don’t have to look at these food labels and be like, Oh my God, this has x amount of grams of sugar in it, that’s not the best choice for me, maybe kind of look at things a little bit different in stew. How do you think that’s gonna make you feel? What’s the context behind you making having that food choice? Is it you know, you’re having this bar as a meal. If so, that’s probably not gonna, you know, make you feel very good for a long period of time. Like think about things like a little bit more like, like that when you guys are looking at your, your food labels. Um, I guess the last thing is, this is something that I never really look at because I always just kind of look at fruits and vegetables is where you know where like just having like a lot of different colors throughout the day, I don’t really say hey, I’m gonna have this banana for potassium, my more just try to get a lot of variety in but uh, you know, what is? Um, what is this to use him and how important is like looking at these things when it comes to something that does have food label is usually going to be something that’s also processed in some way. So what do you think about the vitamins and minerals with some of these things?

Sam Hally 22:07
So it’s interesting. So the vitamins and minerals are useful for a lot of people. I find that it’s easier just to worry about like eating an overall healthy diet, right? And like, I think this is like exactly what you’re saying like, as long as you’re getting enough of all the right things. You don’t need to worry about like the nutrition label so much as like, yeah, it would be great if your snack has vitamin D, it would be great if you could have extra calcium and iron and potassium and all the other things. I mean, those are the four that we see here but like diamond and niacin are in things a lot added B vitamins are in things a lot, we see vitamin A and vitamin C like to have the extra vitamins and minerals on the nutrition labels is great and can be useful. And I actually do use them like I just had a conversation with a client not too long ago who has kidney disease, right. And so she’s got a monitor her potassium intake. And so for her looking at potassium is important. But for the vast majority of the population, like as long as you’re eating fruits and vegetables, you’re not going to need to look at the vitamin mineral list on a food label because also that’s just a lot of numbers to get bogged down in right like there’s a lot of data on this food label. And really what it comes down to the reason they made these major changes is like calories is big, because that’s what a lot of people look at serving size is bolded because that’s what a lot of people look at fat cholesterol, sodium, carbs and protein are bolded because that’s what a lot of people are looking at. And if like you can’t like if this is information overload, then like don’t get bogged down in the vitamins don’t get bogged down in like the specifics of like the fiber versus sugars like look at it as a whole and look at it how it fits into your day to day.

Jon Collette 24:02
Right. Now what’s your opinion on ingredients?

Sam Hally 24:07
Well, if it contains something that you’re allergic to, then it’s probably not a good food for you. Like I would not eat this because I’m allergic to peanuts. So like this would be a bad food for me to eat. I know I should not eat this I will not feel good. I might need an epi pen. The thing is like for I forget like I don’t know where this came from but like I guess like the the recommendation through a lot of CrossFit is like if there’s more than 10 ingredients don’t eat it. And I don’t subscribe to that at all. I think like the less process something is like the better it is to having your diet just as a general rule but like also there’s a lot of unprocessed things that are not good to have in your diet. So I think it’s okay when you see a lot of different ingredients. The thing is like don’t get fooled. By claims on the labor right so like there’s some labels that will say like, no high fructose corn syrup. And so that makes you think okay if a food has high fructose corn syrup, it’s terrible for me. Where like first of all high fructose corn syrup is okay for you. And you like break it down scientifically, it’s like not going to kill you. So like, yeah, like, it’s, it’s in here like it’s in here. So like looking at this label. I’m like, okay, someone’s gonna see corn syrup. And they’re gonna be like, Oh my gosh, that’s like an ingredient that I shouldn’t be having. Not the case, right? Sure, fewer ingredients would be great less process would be great. But like this is a convenient snack for someone like this can fit into someone’s macros. This is a great snack to tide you over when you’re in the car and you haven’t had a chance to eat lunch and you’re like just trying to get somewhere so you can get food. You know what I mean? Like ingredient ingredients, labels look to make sure that there’s nothing you’re allergic to, and then kind of ignore the rest.

Jon Collette 26:03
No I 100% agree. I mean, I actually want to even look up one more label just to share, because I think this is like a really easy one to go ahead and

Sam Hally 26:23
kind of just see what this can be. This is a surprise for me, too.

Jon Collette 26:26
Oh, so I mean, I’m just I’m just opening up. This is like, this is just Oreos.

Sam Hally 26:35
Yes. My favorite snack.

Jon Collette 26:36
So, the serving size is two cookies. All right. So I think this is also an outdated food label too. So it actually doesn’t even have all the ingredients label and stuff like that. I wonder if it had a we have like an updated one here somewhere.

Alright, so first of all, I’m not demonizing this at all. I’m just, like, think about this, like Oreos are like they have like, a ton of ingredients. And that just probably it’s it’s just because that food is designed to taste really good. But that like it’s food scientists designed to taste really good. Understand that. The serving size. I think it depends this in some weird different. We’re trying to do like two or three cookies. So if we look at like 150 calories for two cookies. It’s not that that’s really like a bad choice. It’s that is that going to be a satisfying choice for you if you were having two cookies as your dessert or would you be more tempted to have four or six or something like that which now now it’s less about, okay, Oreos are bad and more about Okay, it’s hard for me to feel satisfied eating this because it’s not filling in tastes really, really good. So we kind of look at things a little bit more like that, then we can have an easier time making a choice of like something like having two Oreos, or four Oreos, or whatever it is, doesn’t feel like it’s going to be gratifying for you and you are you know, then maybe that’s not the food choice that you want to have all the time. Right. But the the ingredients in themselves are not harmful at all, it’s just that you know that it’s going to taste good because it’s just designed to taste good. I was um, I say this all the time to my clients if you could have as many cookies as you want. But here’s the catch, you can only have one cookie every 10 minutes, what’s the likelihood that you’re going to go ahead and overeat cookies, probably very small because no one wants to spend an hour eating cookies because they have to spread them out like that much in timeframe. So we’re eating things like this, like Oreos, this is we’re not even talking about the food label anymore. Talking about if you’re eating something like an Oreo that you know is highly processed is based off the fact that it’s got like 20 ingredients so it’s ultra processed, it’s gonna taste really good. If eating something like this you need to be very mindful with eating it because you’re because it’s gonna taste very good and you’re probably gonna want to eat more than what the serving size is. Okay, so that’s that’s usually my recommendation on when you guys are looking at a food label. Okay, have a you should have a pretty good understanding. Especially if you have experience in having things like Oreos, or certain candies or whatever it is that you’re gonna feel a certain way. So

Sam Hally 30:13
Not even lying. Literally had Oreos in breakfast, but the thing is, here’s like-

You are the worst.

But no bringing it full circle to what you just said. Like you are saying like, you know how you’re gonna feel after you eat Oreos? Everybody always come and tell I never drink coffee. I don’t like coffee. It hurts my stomach. I don’t like the taste of it. It’s like gross. But I know if I have Oreos 3:45 in the morning like I have the energy I need right away to be ready to go for coaching at 5am right. So like it served its purpose. I have not dropped dead. I’ve eaten Oreos, and I’m still alive. I’m still otherwise healthy.

Jon Collette 30:51
Sam’s diet consists of 150 calorie breakfast because she eats two cookies in the morning.

Sam Hally 30:58
I had 4 today.

Jon Collette 30:59

Sam Hally 31:01
That’s a lie I have a Greek yogurt and I have a protein bar. But that’s the thing right? Like I’m hope I’m proving you’re saying like the ingredient list is long. It has a lot of things that like maybe aren’t as nutritious as something else. But like in the morning at the crack of dawn like I’m not drinking a cup of coffee. I’m eating for Oreos.

Jon Collette 31:19

Sam Hally 31:20
And I’m still alive.

Jon Collette 31:22
Yeah. And Sam meets her protein needs every day.

Sam Hally 31:29
100% Absolutely. I do.

Jon Collette 31:32
Um, I’ll stop sharing my screen.

Sam Hally 31:36
Yeah, this is why I say you shouldn’t base your nutrition off other people right is because, yeah, like I eat Oreos every morning. Not every morning. But like most mornings, if I’m being honest. Not everybody should do that. Why wait, let’s bring it full circle. This is perfect. Which is why when you look at nutrition labels like yeah, go ahead and look at the calories. Look at the serving look at the protein, fats and carbs don’t really pay attention to those percentages because they don’t mean anything for you personally, they mean things for other people. So like it’s information overload, it’s numbers that you don’t need to look at. This is why we say like, come to us and talk to us and figure out like what you actually need for your body. And then you can actually use the information that you have on the labels to eat the way you need to. Cuz like for me, like I don’t look at a label at all because like I know I eat Oreos and morning and then I like get some protein later on in the day and like my calories broadly balanced out because I’ve been pretty much the same way my entire adult life. Right? So like I don’t look at labels at all. But I know what I need body wise it’s a great tool labels to use. If you’re like not sure where to start or if you’re trying to hit specific macros. At the end of day your body does this math for you.

Jon Collette 32:51
It’s like I have my dessert after dinner. You have your dessert when you wake up.

Sam Hally 32:56
Yeah, it’s not that far apart either. Because we’re both up before the crack of dawn. Yeah, I’m a bad example. Don’t listen to me. Do as I say not as I do, but also do as I do, because I eat what feels good for my body and I eat what I want to eat and I don’t stress about calories or anything like that. You know,

Jon Collette 33:19
I like Cally’s now, that’s the hip way to say it.

Sam Hally 33:24
My words today I like am tripping over every word this morning. It’s something.

Jon Collette 33:29
Um, if you guys have questions on any of this stuff, don’t ever hesitate to shoot us a message. Anything that you’ve ever been wondering about how to read a label or anything regarding what we’ve talked about. And if you guys are interested in a nutrition consultation so we can answer some of your questions privately, Sam and I are always available.

Sam Hally 33:55
Awesome. Bye, everyone.

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