 Alright, we are live, anyone in the chat, please let me know if you can see me and hear me. Hopefully, I'll be able to see the chat as it comes up on the screen. I'm just doing a spontaneous live stream. We have one person viewing at the moment, so that's good. Juney, ask me anything you would like and I will answer. It looks kind of different than I'm used to now, so let's see. I don't do this that often. Just making sure I can see all the chat. So if someone's watching, can you please just say something and I'll just make sure that the chat comes up on the screen for me. It's Sunday, I've been doing stuff all day, but no training today. I usually have my schedule for the week so that I have all my training done in the six days, Monday to Saturday, and then I have a rest day on Sundays. I just find that that really works well for me. Alright, so the chat is working, Kagan Gurkan Kalafat. Hi there, thanks for commenting. So yeah, I do a rest day on Sunday and today I've been pretty busy doing all kinds of stuff, which is not ideal. Ideally, I would try to just really relax on my rest day, otherwise it wouldn't make sense to have a rest day and then be super active. So I try my best to just rest and be relaxed on my rest day to get the most out of it. Derai asks, hi bro, how to reduce oxidative stress? Well oxidative stress is of course part of just being alive and so it's natural to have some of that happening and certainly with exercise you get a lot of it. But then just eating healthy, getting lots of fruits and vegetables in your diet of course, will contribute to reducing oxidative stress by the nature of antioxidants, right? That's the point of antioxidants, they neutralize free radicals. So I would say probably the best way to reduce oxidative stress is to just eat lots of fresh fruits and vegetables, greens, fruits of all kinds and that sort of thing. Nudea, how to avoid blisters when running? What shoes do you recommend? Blisters, well the best way I think is to wear in Jinji toe socks, that's what I do. It's the socks where you have one little thing for each toe and that way the toes aren't rubbing against each other. So that's one way and of course you need to sort of have a shoe that feels good and that fits you well, otherwise it can sort of create hot spots where you can get blisters. And then in terms of what running shoes to choose, that's really dependent on the person so it's very individual and I recommend going to a running specialty store where you can get an expert to help you out choosing the best shoe for you. Generally personally I enjoy Hoka shoes, I used to run in Ultra shoes but all the big brands as well like Nike and Assix and Brux and all of those, they have great shoes as well. So it's really a matter of finding a shoe that fits you and to do that you need to try shoes on in the store in order to know. So that's what I recommend. I see that the chat is sort of it quickly disappears so I see the message and then oh there it is okay. I figured out how to bring them back. There I says I inspired him to take fruits. Well that's good. Next question from Gareth. Hey man how you doing? I'm good thank you. How are you? I've been watching your channels for years now and I just want to thank you for your gem of information about true nutrition. Thank you Gareth. I appreciate that. I like sharing. I love sharing what I'm passionate about and nutrition and health is certainly one of those things. Currently it's more towards the running side of things but still trying to put out some content regarding nutrition as well. So thanks for letting me know that. Shivam Takur says hi man and hello to you too. I've just received the sun in my forehead. That's not really ideal. Let's just fix that. There we go. Yeah any questions while I was gone there? No. No. More questions. Give me more questions. Running related nutrition related health anything. Something you want to know about me whatever you want to know just shoot. It's warming up now here in Norway gradually getting towards summer. Which is really nice. Shivam wants to know where are you from? I am from Norway. I'm from here where I am now. It's a town outside of Oslo the capital but it's very country surroundings here very beautiful nature etc. But yeah I'm from Norway and my grandmother was French so my mom's mother she was French so I'm a quarter French or technically Corsican which is technically Italian. So yeah let's call it Mediterranean and then the rest of me is just Norwegian mostly. Tiirai what do you do to keep your mental state up during stressful times? That's a good question and certainly a challenge that we all face being positive in the face of challenges can be difficult for sure. I don't know that I've figured it out completely but what I try to do is well one thing that I know is very powerful and I've done a little bit myself is to think about what you're grateful for. So before you go to bed it's very easy to mull over all the things that are difficult in your life and just to go to bed with that sort of you know what am I going to do about this and this and this and your brain is just like going going going trying to figure out what you're going to do about all your problems and things like that and I've been dealing with some stuff like that myself over the last year. I think everyone is probably going through a little bit of a strange time nowadays with the pandemic and everything so I figured out that if I go to bed before going to bed at night I sort of try and think about the things that I'm grateful for the things that are good in my life bringing my focus towards that instead of the difficulties is really powerful I think and of course also if you have challenges just taking some time to systematically plan how you're going to solve them sometimes we can solve them right like there's just we lost a loved one or there's just something really sad or difficult we can't do anything about it well then we just have to sort of go through it and not resist it and just accept it and and grow from it but the things that we can't change we should we should try and do something about it systematically so that with my approach next question Kagan I have been trying to develop morning runs habit for a long time but I cannot not succeed what would you suggest okay so you've been trying to develop the habit of running in the morning but you haven't succeeded yet well what can I say you this is gonna sound harsh but I think this is the best advice I could give on this topic if you want something you need to stop trying and just do it right so you don't want to negotiate with yourself in the morning and be like hmm should I do it or not or I would like to run but ah the weather isn't really great or I'm not feeling so good if you if you're deciding you want to run in the morning then you need to run in the morning and just essentially force yourself to do it just get out there and do it when you're supposed to do it and see how you like it over time you build a habit and when you build habits you get it becomes a habit naturally so and when something is a habit it doesn't require effort as much so I suggest trying to get over the hump of of you know initially there's some resistance to new habits and then you just got to insist that you know I am running in the morning and that's just how it's going to be and then see how that goes for you next question new dear how should you determine your weekly running mileage I run five to seven kilometers daily at 4.45 minutes per kilometer pace well that's a pretty fast pace you're either very fit or you're running maybe a little too hard perhaps for optimal development I would maybe suggest that instead of running in the same pace every day you take it very easy on most days and then twice a week you might run a little bit longer and or a little bit harder right so you have like two quality days per week and the rest of the time is easy to get this polarized effect where you train really hard or you stress your body quite a lot one day and then you allow it to recover over the next few days running easy and then you come back a few days later do another quality session that's definitely something I would recommend 4.45 is pretty fast if that's your easy pace then you are incredibly fit you're fitter than I am if it's feeling pretty hard then perhaps doing what I suggested would be a better idea in terms of determining weekly mileage though that really depends on your goals right so you're currently running five to seven kilometers per day five ten calculating while I'm on the live stream is difficult how many how many kilometers that per week 30 35k per week minimum up to I guess 45 or something so yeah that's the decent mileage if you want to get faster and if you want to improve further you need to add another stress and that could be in the form of doing what I just said adding in some more quality workouts perhaps you know running even faster yet on some days and slower on others and increasing the load on some of the days or it could be increasing the mileage and in terms of how much to run I mean some people run 200 miles a week and 300 kilometers a week I mean you there's no well there there are limits of course to how much you can handle in a day or how much you can handle in a week or how much you can handle in general as the person and you have your individual genetics etc so you have to of course take it very slowly and gradually and build up but if you're happy with the the the fitness that you're at now and you're just running for health reasons then the mileage the the amount of running that you currently describe is is really really great for just and just maintaining health and being pretty fit so that's good next question there I how long to run how long do you run daily on average um on average I mean it depends right like I was up to 100 kilometers per week a couple of years ago that was the highest I've been currently I'm building up after some injury issues so I'm currently at 60 kilometers per week which and I run six days a week and I have one rest day so that would make my daily average 10 kilometers on those six days and a little bit less if you include the average for the seven days so currently running 60 kilometers a week and by the end of the year I hope to be back back to 100 kilometers per week which would then be I guess an average of I don't know 15 16 kilometers per day something like that um s s f t c r e asks what are some business ideas you have you have let's see sorry the the chat disappears all the time uh so business that you wish you had more time to invest in developing them oh that's a cool question um some business ideas that I have that I would like to do but I don't have time for yet hmm well it would be nice I well actually I am working on building and creating an ebook so that's that's one thing it's coming out fairly soon and I would like to create more uh training plans that are a little bit more affordable that are not customized just like just like standard standardized training plans that's a business idea I have oh I guess it's not a business idea it's more like within my my business already in terms of like new business ideas completely different sort of things I don't have that many ideas I think um sometimes I play around with the idea of how would my life be if I was just doing something completely different right like like what would I do if I wasn't running and if I wasn't running I would probably do like if I wasn't interested in like fitness and running etc I'm thinking I would probably want to work uh some kind of normal little job like in a shop or something just where you meet people and I would like to do it just like two or three times a week and the rest of the time I would spend uh on you know life and housework and socializing and reading and learning things and and and of course activities and sports and stuff like that and one of the yeah and then another thought I guess would be like if I was going to have a career and something else I've often thought it would be cool maybe to do to be an ambulance driver I don't know if that's what you call it in English you know well the person who drives the ambulance and helps people survive that seems like a pretty cool job otherwise I don't have that many business ideas or maybe I do but it would be boring for me to sit and think for like five minutes to come up with all of those ideas but um good question next Marillo Kunal do you prefer running by yourself or with other people well that's an easy question I definitely prefer running by myself for me which maybe you understand with you if you look at this channel being called loan endurance I just I enjoy the the lonely aspect of being a distance runner not in a negative sense but in a positive sense you know it's it's a time out from business and from interacting with other people and from from doing and you're just zoning out and you're by yourself out there um in nature or out there in the world and you're just it's just a really nice time I really enjoy training by myself and I do that most of the time same goes for like workouts if I'm doing a quality session I prefer being alone most of the time because I don't need someone to motivate me I'm I'm fully motivated if anything I need to be held back and I try to do that uh myself but I find that when I'm training with others I can sometimes get a little bit distracted during quality sessions which you know it's fine during an easy run to be distracted with a friend but if you're going out on a on a hard run or a quality session you need to be focused and in that sense I find it difficult to do that if I'm running with someone but yeah like once a week or something like that I enjoy running with a friend and I certainly do enjoy social runs but my favorite is probably still going to be running alone dear I are you're still having a major portion of your diet from fruits is it sustainable in the long term good question I think it's definitely sustainable in the long term I mean we our ancestors they were in fruit for millions of years and then of course yeah evolution happens and well I'm not going to get into the whole evolution talk but my point is that for a long time it has been sustainable for ancestors of us and I think currently today in this day and age with this this body I think also it is sustainable but only if you're getting high quality fruits you know fruits that are nutritious and tasty and ripe fresh and that's kind of difficult outside of the tropics you can do it and some places are better than others in terms of getting imported fruit and stuff here in Norway I've found that it's not very easy I I did it for a few years and it was very difficult to sort of rely on the fruit and so I've I found a sort of happy medium a compromise if you will where I I rely on other cooked foods as well but still of course vegan in terms of like how much of my diet is fruit I would like in terms of calories I would probably say it's not that high right now 20 percent 30 percent yeah so yeah so basically I'm eating a lot of fruit lots of bananas lots of apples pears grapes blueberries um yeah and of course lots of vegetables as well as I'm cooking sweet potatoes and things like that which are very similar to fruit in their nutrient composition I would like to eat more fruit but it's it's just I've tried it so much here in Norway and I just find that I I always just fall back on the bananas which are great I can eat a lot of bananas but that's not it's you know that's the only thing that's really reliable here so if I was in the tropics it would be a different story I guess uh gath did you see your old videos brought up on a happy healthy vegan video a few weeks ago be really cool if you maybe talk with him about cooked whole foods yes I did see that video I was like oh there I am in the thumbnail and then I watched the video um I don't want to engage in in sort of debate to be honest I thought just to sort of quickly comment on it though I thought that he had some good points of course we all evolved and we all learned and I think I looked back at that video and I was thinking well yeah there are a few things that I said there maybe that that are not um well that I've maybe not changed my mind on but like I could have said it in a better way or maybe there wasn't that much evidence for one or two of the statements or whatever but it's sort of it was sort of like my videos has always been a projection of my philosophy to some extent and I'm I don't want to start every video by sort of disclaimer with a disclaimer saying hey uh blah blah blah this might not be right or blah blah this is just my thoughts or whatever so I'll just make videos you know and share my thoughts and my views on things and that was one of those videos I feel like a lot of things that I said there though was just basic statements that are in my opinion like undisputable I don't I he I've seen his video I mean I'm I'm generally a fan of happy healthy vegan I I've been looking at their videos for years now I like the vibe that they bring up but um you know he tends to make um videos debunking people and sometimes I enjoy them sometimes I find that he maybe I don't know like he he sort of tries to find something to say against every single point that the other person says a little bit like a little overkill I guess and I feel like he didn't really necessarily have good arguments counter arguments to all that I've said and some of the things he just misunderstood like like for example omega three I was talking about um well I'm not going to get into it actually I don't want to defend myself and try and try and debate the whole thing I think he made one or two good points mostly poor arguments in my opinion and I just found it to be a little bit strange to be honest but uh yeah what do you think let's see MOBO you're the reason why I'm raw vegan well cool what John has learned Jay whatever that means um next from what John has learned any plans for travel when the borders open back up yes I mean the borders are open you could you could travel here from Norway some people do that it's just a lot of hassle you know very inconvenient I guess I haven't traveled for over a year now and it's been okay and I think for now definitely no travel plans because it's summer coming on here in Norway and I love summer in Norway so there's no reason for me to go traveling anywhere but when autumn comes around I'm definitely going somewhere probably in like November um south of France-ness perhaps Palma maybe I would kind of like to go to the United States but financially I'm not really that solid and I think it would be difficult to sort of pull off renting a house and stuff in Boulder or something like for like three months unless I can get a lot of people together and we can do it you know that's a thought that I'm having and at one point I will do this go to Flagstaff or Boulder or whatever do like a little bit of altitude training try that out and of course explore the United States I'm really curious um but for for next winter probably France probably because that's where I'm used to going let's see ah soft core now I understand soft core wants to ask thoughts on athletic greens or supplements um in general athletic greens I don't know necessarily what that means but if you mean like greens for athletes um well greens are okay I've never been a huge fan of greens I think I don't see a reason it like if you're getting plenty of fresh fruit I don't actually see a nutritional argument for including greens honestly um I've never found that one nutrient that's missing from fruits that's somehow in greens so I that's always been something that I've sort of I don't know like hasn't been completely sure about because everyone's sort of pushing greens as like the best thing ever and it doesn't feel natural to eat greens like it doesn't taste as great as fruit does we're not like naturally drawn to eating lots of greens but I am eating greens uh every day I mean I eat lettuce especially uh fresh every day and sometimes and then broccoli and things like that I steam that up every day as well so I think on a normal on a more normal diet if you're not like a fruit eater in the tropics and you're eating a normal vegan diet or even for anyone just including broccoli and including lettuce and including various greens into your diet as an athlete it's definitely good um adds in you know vitamin k which is important for bone health and and all kinds of other nutrients too so definitely uh positive uh to the greens in general all right in terms of supplements vitamins in general well I have a video coming up soon on I don't know if I'll post it on both channels or it'll just go on sweet natural living but it's a video where I'll talk about supplements in depth or the supplements that I'm taking anyway but as a general statement I would say supplements are great because I mean it's a way to modify and optimize your diet if you're not and certainly if we're outside the tropics we're not getting sunlight exposure to the extent that we need we're not getting b12 because we're not in the you know touching soil and eating food without walking it so we need b12 supplementation we need vitamin d supplementation and so already there there's an argument for supplementation so definitely supplements are I'm in favor of supplements in general uh Gareth I think that when people have a problem with raw fritterians they take your old videos out of context to confirm their bias without understanding what you're actually saying couldn't have said it better myself that is exactly what's going on I think um it's easy to just sort of pick out a video or just pick out a statement and and sort of interpret it in a weird way based on your own bias like you say and um but I I stand for like 80 percent of everything I've said which is you know that's really how it should be for almost anyone like if someone says I can stand for everything I said a hundred percent well that probably means that you either haven't continued learning or you're arrogant saying that you you know everything so I mean 80 percent of what I've said in the past I still think it's true 20 percent of it I've sort of gained new understanding of and deeper knowledge and um yeah anyway next up soft core okay athletic greens is a sponsored product um by people like Joe Rogan Tim Ferriss Alex Honnell the climber okay I didn't know that well I guess it's like a green powder or something um and I'm thinking you know if it's like green boost or if it's like something like a typical wheatgrass powder or just like a green powder with lots of minerals and stuff probably good I mean I it's probably good why not but I I don't know that particular supplement though perplexed moth only eating fruits don't satisfy me I know if I wonder if it's a matter of what I'm used to or if my body needs other things like savory and salted taste the question I think generally probably a lot of it is what you're used to a lot of it is that I mean we we when we're not yeah when we when we're trying new things it's difficult sometimes to adjust and we we we tend to go back to what we know all right that's how our brain works so that that could be part of it another part of it is probably the biggest part of it I think is that you haven't I don't know your case exactly and maybe you have but if you're just if you haven't been to the trumpets or in you know Thailand or Costa Rica or just where the fruit grows and tried like absolute epic fruit you haven't tried fruit really that's the thing you you most people don't know what fruit is really like so they say how can you live on fruit is so boring but they haven't tried real fruit honestly when you get quality fruit fruit that's just like insanely tasty right like tree ripe and and just because you're in a tropics doesn't mean you you can automatically find good fruit though you know there's there's also bad fruit in Thailand lots of bad fruits you need to be able to pick it out as well but good fruit never fails to satisfy and I as long as I get like quality fruit in the tropics I never crave anything else because it's so utterly satisfying so yeah I think it comes mostly down to the quality of the fruit you're eating if you find that you're craving other things and also some of it is what you're used to and and you can change what you're used to by insisting on a new habit and there's one more element too and that is if you're eating enough because fruit has lower calorie density than most other foods so you need to eat a lot more of the fruit and it needs to be ripe and it needs to be sweet so it's actually satisfying if you eat enough of it and it's good quality then it should satisfy and you shouldn't have those cravings read my book the little banana book there's a link in the description of most of my videos see look at another video and you'll see a link to my little banana book where you can learn more all right um Tom you can hi there Tom as a vegan in Norway I often find frustrating how far behind this country is yeah I agree Norway is obsessed Norway is obsessed with the meat and dairy and sometimes it feels like the 1970s I agree when I was listening to the norwegian running podcast their nutritionists talked about cheese and ham as if they were health foods for athletes yeah frustrating uh and I call called the documentary sea spiracy in a negative way and when I have Christmas at my in-laws it's a meat fest yes normal how do you stay positive and stop yourself from getting frustrated well that's really simple to be honest I used to be frustrated but now I just focus on myself instead of focusing on everyone else it's not my job to change anyone or to force anyone to do anything else and I accept that a lot of people out there nutritionists etc including them are maybe a little ignorant when it comes to certain aspects of nutrition and veganism and you know they're you can't really blame them they've been exposed to some information and they've not seen other information perhaps and we're stuck in our ways and with you know nutrition being like so intimate we all have our preferences food-wise and it's very difficult most people they love their food so much that they perhaps choose not to see the truth somehow I think I think a lot of nutritionists sort of look at their science through the lens of an individual with food preferences so that they stare towards uh well they have a bias essentially as opposed to if like you're dealing with a scientist talking about something more impersonal than perhaps it's easier to be objective about it I don't know but yeah my solution basically it's just I I don't I don't worry about everyone else including family members I just if they want to know about veganism or anything like that I can share but otherwise I just I focus on my own thing and honestly for me now I'm focused on running I'm focused on life and other things and my diet is it's something like like something more personal I guess that I don't really worry about talking to other people about bonus question what do you say when people tell you only three percent of Norway can be used to grow fruit and vegetables we need agri animal agriculture I haven't had that question or that comment said to me anytime I didn't know that was the case or if they say it's the case um we are in Norway we're definitely far away from the tropics we're not going to be able to grow fruit and stuff like that but I wouldn't I wouldn't be able to understand that still though because you could just grow potatoes you could grow uh you know grains most of the grains grown in Norway I'm looking at a big field right now which is going to be growing grains soon and you know it's if if you just gave the grains to people instead of giving them animals and then eating the animals um yeah it doesn't make any sense that we couldn't do that Gareth I take the vegan multineutrient from VivoLife it's scientifically formulated for people on the planet that do you think it's still too much or just take p12 vitamin d omega 3 and I don't know uh multivitamins can be great great way to sort of cover your basis uh but you might not need all of those nutrients you know and sometimes they sort of compete with each other and uh I would say generally multivitamin is a great way to go otherwise you could get individual nutrients based on a sort of individualized approach uh but yeah multivitamin should be fine uh soft core you're the reason I'm standing a little longer by the banana section at the whole food is looking for rounded tips instead of pointed tips good glad to hear that Gareth I can't imagine what real fruit tastes like I want to try real papaya and mango what's during like number one rule is really eat enough whole food calories in my opinion then supplements what's left yeah getting enough calories is key oh donation super chat thanks well let's let's take one thing at a time I'll get to that but thank you um just want to answer Gareth's question first can't imagine what real fruit tastes like well I read that um yeah um getting enough calories is key I agree durian is off the charts insane insane you don't even know like it's a different galaxy of taste okay it's crazy and yeah papayas and mangoes it's just oh it's amazing when you get good quality fruit um right so I'll get to your question Donna but first uh Alex is Alexis de Prato just uh donated some money thank you that's really appreciated and he says hello from France I suffer from plantar fasciitis heel pain um while walking or running I run with newtons three to four millimeter drop yeah I know those shoes my mom she has them too uh should be should my drop be more or less will orthotics help me I'm stuck because I don't believe in higher drop or orthotics all right well here's my here's my answer I used to think that too I didn't believe in orthotics I didn't believe in high drop everything should be natural right natural natural natural well one of the things is that well one element is that we you know I don't know about you but I grew I was pretty active growing up but certainly we don't necessarily have perfect biomechanics right we we might have had injuries in the past as kids growing up these injuries and things can actually create problems in our kinetic chain so that we're not able to move optimally and based on our strengths and weaknesses in terms of like maybe we have a weakness in a certain muscle maybe there are some balances maybe one leg is longer than the other maybe some some of our tendons are too tight I mean a lot of these things we can work on them by doing strength training and doing uh physiotherapy and doing stretching and stuff like that some of those things though we can't really do anything about they're just our biomechanical situation and in those cases using shoes to sort of compensate a little bit can be good even though it's not natural if we were just to run barefoot in that situation we might have ended up more injured than if we were wore shoes for example and also we also don't necessarily run on perfect surfaces right so using shoes I think is a good tool there's a orthotics and and and and the drop I think that it depends a little bit on your natural foot strike it's not just the forefoot strike that's natural okay some people land on their heel and that's completely natural okay and it's actually very efficient way to land and those people that land on their heel usually have more knee and hip issues whereas those landing on their forefoot usually have more foot than ankle issues I'm of I'm of the ladder type and there's a principle in running and in life which totally makes sense and that is adding in as much variation as possible into your training is really good okay so the more variation you can have the better because if you do one thing over and over and over and over and over and over and over again there's a higher chance that you're going to sort of fatigue those particular tissues in that particular way and get an injury right and so in an in an effort to avoid that we want to have as much variation as possible we want to run different routes maybe a little up and down not just flat we want to change up the paces a little bit and we want to change up the shoes okay and here's where the drop in the orthotics come in I used to think oh orthotics you put them into your shoe and they fix something they fix something and then you just run with the orthotics all the time and your foot becomes weak and and and it's better to strengthen the foot and avoid the orthotics right well you're not supposed to run with the orthotics every day just like in order to be strong if you want to lift heavy weights for example you can get pretty strong get pretty good results by going to the gym twice a week okay so two times a week you'll go to the gym that will be enough to gain some serious strength if you do it right you don't have to lift weights every single day in fact you probably shouldn't or especially not at the same on the same muscle group every single day you want to recover as well so here this is kind of the same thing what if you put in those orthotics in your shoes once or twice a week just to add variation so the orthotic is a way to sort of relieve some of the stress on some of the tissues on some days of the week so one day you'll run in this shoe another day you'll run in this shoe and then the third day you'll put in the orthotics and then the next day you'll take them out again and then one day you'll have a shoe with a little bit higher drop and then another day you'll have a shoe with a little bit lower drop and that way you are adding variation to your to your running i'm just gonna get a banana i'm hungry banana time so adding in variation is a good thing and the orthotics and the drop you can just sort of play around a little bit and use it on some days and not all of the days just to give your legs a rest so if you're really stressing your plantar fascia one day by maybe doing a really fast run and perhaps also doing some physiotherapy exercises to strengthen your arch which would be a good idea if you have plantar fasciitis and then the next day you sort of you've stressed those tissues so much that now you need to recover and in order to go out for a run without stressing those tissues you put in some orthotics and those tissues can relax while you're still building your aerobic system and that's a good thing and the next day you'll take your orthotic out again and you can stress your your plantar again you don't you just you just don't want to stress every the same tissue every day in the same way that's the really really the point hopefully that helps let me know if you have any further questions about that and thank you again for your donation donna hi michael what are your thoughts on the covid vaccine which one are they offering in norway good question they have the they had the AstraZeneca vaccine but they've stopped it because of like blood clots blood clot issues i got you and now they're doing the Pfizer and the Moderna vaccine and thought my thoughts on it i'm very conflicted i i haven't it's difficult to make up my mind i'm open to the idea of vaccines being good but i'm also very skeptical and i've had a really bad experience myself in the past with vaccines so i'm very i i'm not going to take it because i'm too worried about the side effect but i think based on the statistics for most people it's probably fine right so and the risk to benefit ratio for most people is probably safer to do the take the vaccine than to risk getting sick i don't know to be perfectly honest i spend most of my time looking at other stuff i'm not so focused on the on the pandemic situation nordic thunder here in danmark we have a bunch of different fruits that's good we have a bunch of different fruits here too in norway but it's just the quality is really poor on most of it so if you want to rely on it as your main calorie source it's a little bit difficult but bananas are great always soft core do you mind sharing your experiments with cold therapy for recovery not recommended actually because cold therapy i haven't done it much myself but the thing is it actually stops the training effect that's what it does when you do eye spans and stuff after training you reduce inflammation you reduce muscle soreness but that's because you reduce the effects of the training you you reduce the reaction in the muscle and that that that inflammation and that that sort of soreness it's there because there's something going on in the muscle and that's where the adaptations are taking place that's why you went training you went training to stimulate to stress the muscle to stimulate adaptation so that you get fitter and if you take an ice bath you you actually attend you attenuate is that the right word i you you limit those processes so it's actually only probably necessary useful in a situation where you have a race one day and then you have a race two days later right where you need to quickly recover but you are you're blunting the training effect so for recovery uh yeah you'll recover faster but you'll have less adaptations and you'll get less out of your training so i i don't recommend it uh garth cook i'm growing my facial hair but can't stop eating the moe accidentally i don't want to keep trimming it any tips yeah i know what you mean i i don't really it doesn't happen that much for me actually it's my mustachio just stands out so far that it doesn't get into my mouth when i'm eating actually most of the time uh or maybe it does but i'm just unaware because i'm so used to it so i don't think about it but yeah when i do cut it sometimes i do that and it does feel good to it does feel good but it's it looks cool to have a mustachio keep working at it keep working at it growing it um i'm i'm not we're gonna try and wrap it up now alexis perfect answer please don't delete this live so i can take more notes of what you said i will i will definitely leave this live stream up and by the way if you have any more questions or something like that you could just send me an email if you go to my website at mgjcoaching.no you can find me a contact form there and you can send me a message there if you have any further questions i'll be happy to answer them for you there um montalban jr hi there uh healthy habits or vaccines i totally agree but i mean if if you you know if you it doesn't matter if you have healthy habits if you're infected with a virus well of course it will matter to some extent right like you you'll probably be much better able to handle being infected by a virus whatever it is then someone who has health poor health habits so for sure it's like i totally agree healthy habits is like number one and your strong strong immune system will will will help you much more but but if you're dealing with like a deadly virus which of course maybe the coronavirus can be deadly for some people and if you're dealing with something like rabies which is what i i was bitten by a dog and we suspect that maybe there's rabies there and i took the rabies vaccine no no amount of immune system strength can handle rabies okay in that situation you have to have the vaccine you need the antibodies and your body can't make them in time so there are certainly situations where i see the vaccine as beneficial but i totally agree the society is just based on um symptom treatment and and like there's no focus on building health and building an immune system so you definitely have a good point perplexed moth uh blueberries are good too yes i agree i i eat a lot of blueberries uh alexis uh what your opinion on lauren lockman i think we are 100 fruit eaters and we should only eat fruits and salad your opinion yeah i i i like lauren lockman i think most of what he has to offer in terms of information seems pretty solid pretty logical rational stuff but some of it i i find very i disagree with strongly and some of the things that he recommended like calorie intake and stuff i think he he says he eats like 12 under calories a day and stuff i and he's into that calorie restrictive sort of mindset and fasting which i think probably can do more harm than good um that's my opinion but he has a lot of good advice but i i generally don't agree with everything he has to say but then again i don't really agree with everything anyone has to say that you know there's always room um for like an individual in the individual opinion um but yeah i do agree um we should definitely like humans are natural fruit divorce we thrive on fruit and some greens yes i agree if the fruit is great and we get lots of variety though but we can still be very healthy with a whole food plant-based diet in my opinion it's it's just the difference is not that big and cooking some of the food is not really that big a deal in my opinion um but but yeah but i i mean i definitely do agree though that fruit is optimal um how do you schedule nutrition during ultras four hours plus okay i'm gonna say stop now to most of if anyone has any more questions we're gonna have to wrap it up now so i'm just gonna try and finish the last two questions and then and then we're gonna wrap it up so thanks for not posting that many more questions um um four plus our ultras yes um i would recommend looking up asker juikendrip okay as k e r j e u k e n d r u p i think asker juikendrip he's a scientist focusing a lot on carbohydrate um fueling during exercise etc and he's really a great researcher i would look into his work and he says that for long races um it's it's it's it's it's advisable to take in pretty large amounts of carbohydrates up to about 90 grams per hour but if you're taking in 90 grams per hour you need to combine glucose and fructose in a particular way in order to be able to absorb it all so you you need to sort of look into that but it really comes down to sugar you need to get sugar into your system to keep replenishing glycogen and keeping your blood sugar stable and enhancing performance protein of fat doesn't really make sense because it just takes too long to exit the stomach it wouldn't really contribute that much during a race so focus on carbohydrate foods if it's a long slow ultra you could definitely get away with eating normal foods like bananas are great you can eat potatoes you can eat bread and stuff that you are familiar with and um and yeah so definitely just focus on the carbohydrates focus on getting enough water um and not too much water either you don't want to get into hyponatremia which is a very dangerous situation where you drink too much water and you dilute your sodium levels so um yeah water sugar and perhaps some salt optimized for you individualized for you that's how you need to do it good luck last few things gary thank you very much for your time you're welcome it seriously helped me glad to hear that i can still eat quite well in the southwest of england so i'm very happy hope your brothers will also have a great day thanks gary for tuning in um yes i think england is definitely better when i've been visiting london and stuff like that i've seen that the fruit there is a little bit better than what i get here in norway a little bit more variety a little bit better prices and stuff um so glad to hear that and last question uh alexis i have a lot of questions for you i can pay for your time for answer by emails is possible is it possible uh yes sure we can do that or we can do a coaching session even if you want to we could set up a an actual uh video call where we discuss these things so again go to my website alexis mjcoaching.no and at the bottom there's a contact form and you can send me an email there um otherwise you could go to instagram my name uh is there just go to if you just go to any of my other videos you'll find that there's a link to my instagram in the description and you can go there send me a direct message there or i'm sure you'll find a way to contact me and we will figure out something in terms of an email exchange or email coaching kind of thing or if we do a full coaching session to all you other great people thanks for joining in on this live stream and thanks for your great questions hope you're doing well i'm a little tired now to be perfectly honest it's live streams are a little they demand a lot of energy and so i'm glad i had this banana to keep me going now i'm gonna cook dinner i'm cooking um spaghetti so i'll have spaghetti and then i'll make a sauce with tomato of course um sweet potato carrots uh leeks and i think that's it and then i'll have some pea protein isolate on top to sort of make it fancy and tasty and to get some extra protein in so that's my plan for the next few hours then i'm going to relax in the evening and then tomorrow it's monday and it's a new week of working and training and trying to have a good time uh living life i wish you all a great sunday and a great next week thanks for tuning in stay tuned for more videos and i'll see you around bye and then of course how do we stop this i i guess i'll just cross it out let's see what happens