 So guys and girls thanks for joining us so obviously I said well this is Michelle's who's joined a few people have sent in questions already I am going to oh yeah Hibbert this was this was an interesting one to to start off with. Questions about so I've had a number come in already so some people are able to join us live and then some of them asked previously I've got a couple from they've been sent in from the WhatsApp group about there's been some from YouTube and I guess we'll just dive in and start answering some of these answering some of these bad boys. So first at breakfast and post work out meal for someone who doesn't eat dairy products and protein shakes. Yes good question so that is obviously a little bit limiting but there's a ton of different plant protein options. We talk about in the course how plant protein is not always a complete source of protein so it's really being mindful of making sure you're getting a variety of different things so some really good options if you do eggs I know sometimes with dairy they assume that means eggs too but if you do eggs eggs are a great option if you don't do eggs you can do things like any type of soy product so like soy milk into a type of shake so if you're doing like some fruit with some soy milk any type of nuts and beans are really good a good like breakfast hash kind of similar to one you always make using tofu instead is always a great option there so some tofu or some veg are all really good options as well. Yeah so mentioning a mention that my breakfast hash breakfast hash is one of I do eat meat but try to eat like high quality stuff grass-fed where possible and organic and yeah but the breakfast hash that I put together is one of the recipes that's in the new nutrition course one you know one of the three things I'm a massive fan of oats and you and someone there was another question coming on the WhatsApp group was about just linked to this it was about breakfast ideas and it just made me think it specifically of my love of oats but also the overnight oats options that you've put together to potentially talk through them as an option and they also asked about post-workout meals and there's a number of shakes that you've put together for us so it'd be great to just just cover them and think quickly would be great. Yeah so the different shakes we have on there we have our green smoothie which I love a lot it brings in like avocados and lots of spinach and greens like that so it makes for a really good vegan or vegetarian option and again like in that video I talk about the different types of liquid you can use so in that case that's definitely when I would be using the soy milk so it's a little bit higher in protein as compared to like your almond milks or cashew milks or coconut milk so bumping up the protein in that way and then we have a beet powder one which is really fine because it's all bright and colorful we talk about how beets are really good at opening up blood vessels so it helps to deliver nutrients and oxygen to all those tissues after your workout so it's really helpful in that way. So just like beet as in beetroot you know a lot of people that's what we're talking about yeah beetroot. Yeah sorry so it's you can either use like a beetroot powder there's powders these days or if you want to go all out and get some whole beets obviously just like cooked first so they're nice and soft we don't put raw beets in the blender but those work as well but good options and then the last one we go over in that is the banana peanut butter which is kind of just a classic but yeah that is like it's naughty the I have to curb my like sort of banana peanut butter. You gotta watch the peanut butter. I managed to wean myself off like anything in too much success is not great right so I managed to get myself away from it and then you encourage me to get back on it and it's my own discipline so just to be like have it in a sensible amount Jackie you don't have to go overboard. One of the ones for me was like I I quite like the green smoothies but like getting in vegetables that I either maybe don't love don't necessarily enjoy eating that much but know that they're good for me but so I put in a lot of spinach, broccoli, beetroot, carrots things in into smoothies and make something that like might not be the most deliciously tasting thing but I'm I can enjoy it enough for me a lot of the enjoyment is knowing that I'm getting a lot of good nutrients in there. Yeah, that's what I love about shakes and smoothies like you can put so much into one glass and like you said I mean you can make it enjoyable but for some reason it's not the most enjoyable thing like you're getting a lot of big bang for your buck in one little jar. Yeah exactly and I think that the what was a little bit of a oh for me was on one of the rest of the scene for you was when the avocado in the smoothie adds a texture that I just not but I'm quite precious with my avocados. I like avocado that much that I sort of I then become in a dilemma it's like I want to eat it with like some egg or whatever. Yeah yeah did you try it though? I like the texture it makes it really nice like creamy. The texture it gives is like it's it's definitely worth a try if someone hasn't yet. Yeah. One thing I wanted to touch base on before we jump into some of those other ones is the because you mentioned it there we're talking about getting a lot of like nutrient and nutrient dense foods in just your approach that resonated with us and hence why we've worked together that the idea of like health first like why we so focused on health knowing that when we've got a healthy body it's gonna function better, recover better, perform better so that we do get the most out of our training but rather than the other way around when we might just focus on performance and that's gonna lead us potentially down a different avenue when we're making choices of like am I gonna have that pre-workout or am I gonna make something more natural you know just touch on that first because then follow-up questions around calories will make a little bit more sense. Yeah so like you mentioned in terms of like long-term health and sustainability it's focusing more on those nutrient dense foods because in the long run if your body is functioning well and you're putting the right stuff in it's going to continue to function well however if we're only focusing on performance which yes elite athletes might be doing but if you look at some of the stuff that they're putting in their body like you're talking about pre-workouts really sugary foods especially a halftime that's really because they're they're there their job is to perform but in the long run those aren't nutrient dense foods if we're eating gummy bears a halftime we can definitely fuel ourselves with a lot better options whether that be dried fruit because those are full of vitamins and minerals and in the long run that's going to help fill up our body to be strong and healthy versus just in that moment having a quick dose of energy. Yeah yeah so which sort of brings on that round a lot of questions around like calories and the importance of them and I guess we're probably going to we've got like a let's just say like a what I feel is like a bit more of a like a more rounded approach and a bit more a bit more detailed approach than just saying you know you need to know if we're thinking about health we can't just say because I could eat my say I need two and a half thousand calories just whether it is that exactly that but just bragging say it's that I could technically if I'm just wanting to hit those I could eat those with Mars bars or biscuits or whatever and hit those but I'm gonna feel awful I'm not I'm not gonna whether my the difference in my my weight is going to be interesting anyway of like other thing like how how is that impacting all the functions of my body all those hormonal functions so you know even though I may I could I could create a calorie deficit for example with Mars bars which might not eat any very many bars bars and will I I don't know it's be a good experience do that will I lose weight or not because I'm still in a deficit but there's some certainly not going to be healthy the question there was one there's a couple of so there's a couple of sort of like calorie questions which we can there's one can you can you see these when I pop them up yes yes yeah and when they say the balance won't change what could be I think them as in I think as in the balance like them way they're weighing themselves they're not actually they think they're in a calorie deficit which is okay interesting because you can you can touch on this of like if I'm counting my how do I actually know if I'm in a calorie deficit not because my like how much my body uses and how much exercise I do and what that uses is an estimate and then how much I say I'm eating is also an estimate so you like comparing estimates and actually you know sometimes the amount that we need the deficit is not like we're not talking about having like a thousand like calorie deficit a day if we're talking like 200 well that could be like a decent size slice of bread or something so sometimes it's not that much but right yeah so in this case I think it could almost be a two-fold thing here like you talked about everything at the end of the day is an estimate so between what your body's putting out in terms of output in terms of energy is going to be very variable every single day depending upon activity levels just what you're doing in terms of like steps that day and work and whatnot and then like you've touched on with food all of it is an estimate so even if say you're buying like a packaged food and you're logging that like nutrition labels are still an estimate as well they can be up to 20% off so like not yeah actually yeah and same with like when we are looking at food it's making sure you're really familiar with portions because some of us don't realize especially like we're talking about peanut butter earlier someone might log say you're logging food you might log oh a serving of peanut butter and if you really don't know what two tablespoons of peanut butter looks like which is a serving size and that's almost 200 calories it's usually I like to say it's two thumbs some people will be putting in a quarter of a cup and they're like well how to serve in a peanut butter and I was like that's two or three servings right there and they just don't realize it so I think it's that can sometimes be an issue but also on the note of you might not see the scale changing we talk a lot about body composition in the course as well so sometimes enough obviously it depends upon you kind of have to evaluate this yourself but you might not be seeing a change in the scale but you could potentially be losing fat or putting on muscle so you could be seeing body comp changes but you just the scale doesn't show that yeah yeah and I guess when we're talking about health as well that the scale doesn't necessarily tell us whether I make an improvement in my health it's certain it doesn't say whether a body composition yeah yeah no interesting the other stuff someone was asked so someone asked before can you explain calorie intake versus calorie expenditure which I guess you have touched on that and touched on that they're we could note we could note on that with the expenditure just thinking about the different avenues that you do expend energy so the biggest chunk being our BMR our basal metabolic rate meaning like what we need just function if we sat all day is the one way we expend energy physical activity so exercises of course as well and then just like your normal every day movement so walking up and down the stairs going to the grocery store walking across the parking lot so those are really the main ways that we're expending energy as well then intake is fairly obvious but yeah but people and am I thinking that I've seen plenty of stuff before where they go what people even when they're trying to they're not trying to lie but they what they record as their actual intake is always not actually what there's always stuff you forget you actually had yeah things like liquids and condiments that's like some of the two biggest things like if you say just barbecue sauce again that's like a pretty sugary condiment and some people will put it on something they don't even think about it but it adds up especially if you're saying doing a quarter cup well there's 120 150 galleries that you just didn't think about yeah yeah I'm just trying to get the other question on calories and was I can't find so I can't find it a calorie question and well the other one the other one that come in that was there was because it was from YouTube the other one on YouTube is about ketogenic diet and just interest they were in it was like interested in the sort of pros and cons there was a bit of a there was two people one person was very pro keto and it was like it really helped them it got them you know from from helping reverse them diet their diabetes and then there was someone else that was like sort of saying that you know we not every not necessarily everyone should be be keto in the in I'll let you sort of elaborate on that but just to point out in the course that with that we've got there's a whole there's a whole module on specific diets like keto is one of them we go through a series of all of them where you break it down and rather than telling someone what they have to do you break really nicely break down each one talk about the pros and cons of each and then sort of lay it out there to say you know we can we need to find out what works for us for all individuals but specifically on keto that's quite a popular one these days yeah that like you said you find people who are really passionate about it and it works really well for them and some people are miserable on it it's really individualized but so the thing with keto I would say some of the pros of it are it does focus on healthy fats so it's the time fat obviously so it really is encouraging things like salmon and nuts and all those olive oils really healthy fats which we know are good for our brain and our heart and I am inflammatory so keto is beneficial in that way and also when people go keto wise and helps a lot of people I believe is because it cuts out a lot of those processed carbs sugary foods those types of things so when they're cutting those out of the diet they usually see a big change in weight as well because suddenly you're not drinking soda or having all those cookies so that's a good part of keto it does have that foundational of healthy fats and all that good high protein but for some people obviously it just doesn't work that well our body is used to running off of carbs that's what our brain runs off of that's how we get energy and you do cut out a lot of healthy carbs as well so we're not having all those colorful colorful fruits the really starchy vegetables they're probably not eating a lot of those whole grains so it's being mindful too of what vitamins that you might be missing out on and making sure you're still getting those yeah yeah there was sort of shift gears there a bit someone Owen Fitch are one of the members in within the virtual classroom he's been enjoying the the course he said he got up to module seven and they had a really good question around the quality of food and the difference between the difference I guess an importance and probably why just to broaden out a little bit of you don't haven't brought it you don't know this one so it'd be to see what this is not pre not preempted and the difference between going for organic fruit and veg in particular like veg mother did fruit and versus standard like why someone might make that decision what things we can look out for things are really interesting question and yeah interested here your thoughts I've got some stuff to share on that as well potentially yeah so I get that question a lot of course for the most part it when it comes to research it shows that organic may have like marginal differences in like micronutrients but it's just it's not enough to say yet and in terms of like pesticide obviously anything you're gonna be eating is within like it's not going to be harmful otherwise it wouldn't be able to do it but when it comes to buying organic I certainly advocate for it if you have the resources to do so organic is obviously usually a bit pricier so I would never turn someone away from buying fruits and vegetables just because they're not organic if you have the means to do so great or maybe if you can only do some then it's we've all heard of the derby doesn't so maybe focusing in on buying the organic items that when you're normally eating the peel or the outside of it so think about like your apples versus a banana where you peel it open right so on that outer edge whenever you're consuming it those are better options if you can only do some organic but in general organic if you can you have resources or even better trying to get local support your local and get some stuff from farmers around are all really good options as well yeah you you stole a thunder a little bit I was gonna say like that but just you gave an example that the because the dirty doesn't and you made this let's not make the assumption that like what are some of the things just elaborate on that because that might be I honestly think that'll be brand new for some people to hit yeah for sure and so sometimes like I'm memorizing like a dozen things is not easy so I would like to think about it in terms of again if you're eating the outside of something and not disposing of the peel so we think about like peaches apples zucchini if you're cutting it up you're eating that whole entire thing versus a banana where you're peeling it open or onion you're taking off the outer shell so that's where the pesticides might be and that way you're not eating them anyway so maybe focusing on getting those things where you're eating the whole fruit or vegetable and focusing on that as your organic source is that helpful yeah yeah that's yeah that's exactly it and essentially like if we're if we're spraying think chemicals on to help something grow and like grow more of it and whatnot I always think of it as a little bit of like that the food the way so the things that are growing that we are eating those nutrients that are in it have come have had to come from the ground from the soil so how have depleted the soil is of nutrient depending on like how it's being produced is going to affect how much nutrients are in the in the in the food then itself yeah that's what it's like I find super interesting is like if you have two apples from two different places in the world they could have completely different nutrient makeups you just don't know and it just depends upon where they were grown which kind of cycles back to the whole calorie thing of like fresh fruits and vegetables trying to log that like yeah there's estimates but depending upon how it was grown where it was grown what nutrients are in it there's there's no way of knowing for sure yeah so not only can you not compare apples and pears you can't compare apples and exactly there was an interesting thing I heard just just earlier today around the the the the answer the sort of a lot of the nutrient antioxidants in the in some of the the vegetable the fruits and vegetables are there for it to be able to protect itself from the surroundings and when we protect it manually sort of ourselves by adding pesticides and things on to kill all that bacteria that then you're stopping the fruit itself's need to produce those then that could be a mechanism I guess or reason behind like organic being deemed like better more nutrients as well as like not having the chemicals on them they potentially might have a little bit more of the good stuff in them right I hundred percent agree and like that to me is kind of like something you just have to adopt as a thing you believe in like research can't really show that yet but like if I take a step back like to me that makes complete sense as well it's same with like for example mushrooms whether they're grown in real sunlight versus UV and how much vitamin D do they have then so it's kind of like we talk about a lot in the course like getting down to natural foods as much as possible because that's where all the true nutrients are yeah and in terms of weight gain so in the course that we've produced there's a whole module it's module 8 in time but think of them off the numbers of most of them and there's a module on body composition when we talk about weight loss weight gain or weight maintenance I say with you and weight gain or one of them and it's an interesting one you get these when I was younger the only thing when I used to play rugby when I was younger I was sort of 16, 17, 18 all I was ever told my feedback was always just too small I was tiny I was like ten and a half stone went through like I weighed about 65 kilos there's nothing on me and I thought at the time I was one of those that like oh no I can't put weight on and I'm eating loads but when I look back like what I was actually eating was not it I may have thought I was eating loads but what I was eating did not fit the bill of like quality foods that are actually going to help build a strong body but yeah obviously there's a lot of varying differences for people some people find it difficult to lose weight like the weight I'm at now I find it quite hard if I wanted I'm probably about 82 kilo I'll find it quite hard now to be any lighter than this whereas in the past I've been I played rugby at 86 90 kilos so it's interesting how even different people will have difficulties because everyone's different at trying to either lose weight or a game weight but I'm just showing an example there of like at different periods in my life and depending on where I'm at in my own way I will also find it difficult to either put on weight or lose weight it's not just one or the other sometimes yeah yeah and it's a good question because some people can't like fathom how it's hard to gain weight but a lot of the athletes I work with especially the younger ones that were trying to bulk up a little bit they just really struggle to put on weight so what I like to do for them definitely the shakes that we're talking about just because you would be amazed how many calories you can put in a glass just lots of those really energy dense foods and shakes nut butters avocado maybe some coconut oil you can you can throw a lot of stuff in a shake and it might get really dense but because it's a liquid it at least goes easier it's not like you're having to eat a full plate of food so like post-training I will just like I'll have shakes for them that are 750 800 calories each just because that's like one of the main times I can get calories into them I also try to encourage them as much as possible of course eat at least three meals a day but then just snacks between breakfast and lunch snack between lunch and dinner snack before bed snack and choosing those again really dense food options that aren't going to fill you up as much so your nuts and like making sure when you're cooking dinner having everything cooked in olive oil instead of just like spraying the pan or something drizzling olive oil on things because that's a liquid source of really dense calories one tablespoon was like 120 calories so really focusing in on those energy dense foods which on the infographic we have a pretty good list of them and just using those as best as possible yeah so if you are interested in any following up on some of that there's a lot of resources and much and much detailed information as you can tell coming from Michelle but it's all outlined in the new nutrition health course that we've got inside the virtual classroom there's a couple of other ones that have come through not a pirate underscore and shout out to him and he asked earlier is that I don't know if he's watching live had a few interactions with with them what are the best ways to get protein as a vegan obviously that's one of those specific diets that you do cover in that part of the and that part of the course yes just go yeah so again just to kind of circle back we mentioned it briefly but for vegans definitely making sure you're getting a variety just because not all plant sources most of them are incomplete meaning they don't have all the essential amino acids our body needs so just making sure you're getting a variety you definitely can do it but just be conscious of that some really good sources I would say is anything soy so thinking about edamame tofu soy milk high in protein also beans are great nuts seeds quinoa as well so soy and quinoa are more those complete proteins so I really encourage having those a lot and those are for me like the big ballpark ones and making sure always you're spreading it throughout the day as well so this is a little bit off topic but making sure you're having it throughout the day as opposed to a lot of us just have tend to back load protein in the evening so breakfast and lunch we might be kind of slacking around on it but making sure you're really providing your body with that protein throughout the entire day so it gets what it means yeah don't be slacking on your protein in the morning that's often I probably guess one of the ones that people can find it difficult some people you know they're just not honked at said you just don't feel hungry in the morning and just not used to I always think it's interesting with depending on where what country you've grown up in what culture you've grown up in if you're anything like if you're anything in there in the UK and of my sort of not even my age of like just generally in the UK the standard like when we're kids is it's cereal and it's basically just sugar and some milk and that's it yeah and there's very little nutrients and they add some but they add vitamins and minerals to the cereals because there isn't any but that's not naturally and they don't add proteins yeah well no but well now they're bringing out protein everything but like getting getting used to cooking foods and that's a lot of the recipes that you've put together and videos of there's videos of them to show people like how easy it can be to put some of these things together and for me a lot of that's about just forming habits and just getting used to it and also you don't have to have and this blows people's minds sometimes it did the first time I see there's a friend of mine have played rugby with big New Zealander big big big strong guy and he just had like a massive steak for breakfast and it was like that was just no bother for them and I've made steaks and evening meal like you can't have steak for breakfast I've been thinking eggs breakfast can be any breakfast can be I remember I was listening to the podcast once and you guys were talking about like what you had for breakfast and one of you had like salmon which I was like I need to have salmon for breakfast more like and I actually had this money actually but yeah there's nothing wrong with having that in the morning either it's just like we have I don't know what happened to breakfast I don't know if it's because it's like you have to be on the go and you're quick so poor bowl cereal but I mean I feel like we neglect breakfast yeah just have whatever you want still 100% what's the phrase it's like eat breakfast like a king and dinner like a pulper or something but there's something right there's something about the importance of breakfast yeah I mean if you think about it makes sense we should be fueling up for the day and then at night we're going to bed we don't really need to eat a ton but we do it opposite we skip breakfast so we don't have energy throughout the day when we sit down have giant meal and then we're stuffed and go to bed so it yeah there's definitely a little bit about it following on from the Georgina King 222 so I'm calling out the names now and what do you think of whole food plants based diet I guess in general just been talking about sort of vegan is it healthy that's like yeah so and that's like kind of tricky because like some people say well I eat a whole food plant based diet and that doesn't necessarily exclude like meat dairy eggs because some people still consider whole foods I'm not quite sure like if she means vegan or vegetarian but for the most part like whole food plant based great those are all the stuff we want to focus on the fruits the vegetables the whole grains if you're including meat fish poultry awesome if you're not then again just being cautious of things but certainly like that's that's what we talked about the foundation yeah yeah and then from Reese the Jack he's a 30 is a virtual question member if your protein is less than ideally distributed throughout the day what happens so I think he's meaning you know you did talk about those for people getting protein throughout the day but if you're not what's the what's going on in the in on in the background potentially so kind of like how I like to describe it is when we eat protein we can't really store it away for later to you so for example we eat carbs we can store it as glycogen in our muscles and liver right so when we do get low on energy we can tap into those whereas with protein we don't really have like a storage site for that so if we're not spreading it throughout the day we may have to start breaking down muscle in order to provide energy which is certainly not what most of us want so just in terms of wanting to keep your weight stable your energy levels your body composition it's really important for those functions plus proteins are really important in different enzymes and hormones so just functioning properly that's really why we like to make sure we spread it throughout the day because we don't have this storage pool of amino acids and protein to just use when we need yeah yeah there's a couple of the ones that I was talking about bread today I've found personally that my when I take gluten out of my diet my athlete's foot goes away so I've always had a long I've always thought my athlete's foot is like oh I'm always got sweaty I've always trained you know I've always been trained a lot of such things been there forever and then exploring this idea of like well you probably shouldn't have athlete's foot like it's it's there's something going on there like what's what's what's what's wrong what's causing that and yeah I've gone so I've gone from being I used to love bread and I guess I still love it but I just don't have it now and it's it's one of the pains of my life now it's one of the what is a pain of life is like horrible itchy feet because you got athlete's foot so it's been meaning for people isn't it but yeah no I took gluten out that that that took that away but so but this question how which I just I'm just that's my that's just that adding a bit more context to the question around around bread because I knew for me that would be something that when I didn't have it in moderation of my as I mentioned before about what was I talking about as well as having was right at the beginning I was talking about having too much of something anyway if I I was peanut butter if I if I get my this is just my sort of personality and it's important for people to like understand yourself I know from my my personality I've got a little bit of an addictive personality and when I get into something it's like then I don't keep it in moderation and it's like even if it's something that's really good for me so I don't know like I like avocados now I didn't used to like them and it's it's something that can be good for me but if I eat like an insane number of them then anything in excess is not going to be good and when I read if I would have bread a lot in excess not only with mathematics would be bad but that would affect my body composition in terms of body fat and weight negatively so I would have to call it but now I don't I don't have any but how so how much bread is acceptable for bread lovers that want to stay lean because that's me what the question is about Lee is it eyes yes and stay lean so again this goes back to what we were talking about earlier I mean if you could theoretically just eat only bread and still stay lean if you're in your calorie range essentially but then just imagine like you said your body composition you're not getting any protein at that point you're just gonna get a little bit of protein I guess from the bread but not much so it's really drawing a line having moderation because we want to make sure we're still getting that plate full of all those other different foods and colors so fruits and vegetables and protein we all I mean there's nothing wrong with bread we like say don't thread the bread especially if you're doing like a whole rain sprouted we you know so that there's only wrong with bread but keeping it within limits so you're still getting all your other food groups if you have a slice or two a day great but like them let's focus on some healthy fats and some lean proteins and fruits and vegetables yeah it's like the it's the cardinal sin for me a barbecue where you you fill yourself up on bread and then you can't eat any of the good stuff I don't have that problem any more by not eating but it's been a bit makes a good I'm sort of joking but it makes a good point again if we're trying to get in like nutrient-dense stuff and I actually fill out that up with with bread which carbohydrate based and you know potentially not adding a huge amount of other sort of nutrients in me compared and if you know if I fill myself up and I eat less vegetables because I've like had a load of bread like that's not tipping the balance in the in the right sort of way exactly and the con so for eyes it's like just the contact there's not like a how much very deceptive for bread lovers that want to stay lean it's that amount is gonna change for everyone right isn't it exactly and I mean for it depends a lot to you on body size body composition your weight how much you do need to eat throughout the day yeah but just so this was a bit there's so there's two people last questions about putting on about gaining weight putting on muscle gaining mass we did just answer that about five minutes ago if you wanted to if you want this will be available after this live is finished and you can you can watch that back rather than just repeating the same thing over again and as we said before in one of the modules think we've got 12 30 modules in the course and one of those dedicated purely to body composition which includes all the information in detail that you need for changing body composition whether it's adding adding mass or improving muscle size whether you want to reduce weight whether you want to maintain where those three things are covered but I thought this was interesting about supplements in life so we can talk about supplements and jumping into but collagen in specifically should I supplement with college in my diet and before you answer it's just to give like some some of these obviously very specific some of these are very specific questions and like so Vinnie underscore G thanks for asking me that's my friend Vince oh is it there you go you know so yeah I was gonna say I was imagining we don't know but I was thinking I do know when we but you know if we don't know someone we don't know the concept don't know whether I'd like prescribing like yes you should definitely this and definitely not that is we have no context you know you work with professional athletes and you work on with them in a one-on-one basis where you're able to make this course because you know you've worked through these things diligently I'm just sort of throwing out there a thing of asking just questions on one-off questions to people on Instagram and changing what we do based on that we need to make sure that we've got you know we're we're we're getting information people we trust you're registered dietitian nutritionist so we can trust what your advice is but at the same time people need to like just be aware of their own content yeah I'm happy you bring that up because even like I mean most people when I'm making a recommendation I'll have days of food logs to see what they're doing I'll have blood work to look at when it comes to supplements so this is for sure just a general recommendation and by no means like make a 180 switch it's very unique in individual needs yeah and so what about so just what about collagen why why would somebody consider collagen yeah so collagen I'm a big fan of collagen I actually use it with most of my athletes we use it pre-training just because there is some research out again it's not solid but they're still looking at it and at the end of the day I always like to say collagen is just protein it's it's a it's a natural source of protein so it sounds kind of gross but it's ground-up tendons of like cows and whatnot but so why we like to use it pre-training is that's exactly how I explain it to the guys is this is essentially ground-up tendons of animals and what research is showing is that it's actually sorry and I should probably shut up I'm not I don't mean that I'm just there are some clean questions and obviously everyone's got their own views on these things and like I'm not sorry I shouldn't have I wasn't that I that me laughing there is it was the wrong thing to do I didn't mean it like that I'm just just the way you you're just honestly describing what it is right that is what it's right so that's how I like to explain it to you guys because we're looking they're seeing that pre-training if you ingest it obviously you're putting in that same substance so it's helping build up your own tendons ligaments stronger and bones so that's where I really like collagen and again even though research is kind of new on it at the end of the day it's just an extra protein source but it's important to keep in mind that some people will supplement with it afterwards instead of having like a whey protein or a whole protein and collagen is still not a complete protein source so it doesn't have all the essential amino acids so by no means would I say replace collagen with like maybe a whey protein shake or something like that but I would go ahead do it pre-training or even throughout the day there's research showing to with hair skin nails of course collagen is really important so I think it's a good source to get your protein from cool just seeing what the final questions were as hard about the mass get mass going in I think we're about there so say those are asking about gaining mass that is yeah that is answered earlier this will be available to watch back so you can go back and look there obviously if you've got any any other questions after this you can either this so you can you should be able to click on Michelle's Instagram you can send her a direct message and the direct message to us also would you know if you like and are interested in more we've got this whole brand new nutrition and health course that we've put together and that is available it's launched last weekend so it's only a few days and there's a current launch offer on it at the moment reduced from hundreds of pounds down to 100 pounds of one off payment so check out the details for that in the first module you can actually have a look in and see and get a flavor for what's going on so the details for that the link there's a link in our profile so if you go to schoolcast events you've got it in your in your profile but yeah so it's in both our privacy profile you'll see a link and it will take you to the new course there and you can go and find out more and take a real deep dive as we like to say nutrition health so thank you everyone for watching thank you from Michelle for joining us thank you yeah we look forward yeah great questions we look forward to more questions from you and keep some data also like in people sort of sharing some of you some people have been using the recipes that are in there and sharing those that's great see and if you make any if you have any of your own recipes or little twists and little tweets and little changes make to them do share those and that tag is in there so we can see it's always nice to see people taking like a lot of the recipes of those three that you've put there that are effectively like a framework to build a shape on build a wrap from build a smear from so it gives people examples but then also free license to take the take the build that are like formula and go right I'm gonna use that and building you can start to make your own which is really cool yeah that's a nice feature cool great thank you everyone for watching thank you Michelle for joining us and we'll catch you all again soon you know you know I'll be saying off until next time class dismissed see you see it