November 21, 2025 • 11 mins
Talking about the importance of prioritizing yourself in order to handle when things get crazy, whether that's in a busy work season or the holiday craze. Also, answering a listener question on the protein craze and how much you really need, and the dangers of the protein craze.
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@emilyabbate
@hurdlepodcast
@iheartwomenssports
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:19):
Hey, everyone, Emily Baddie here you are listening to five
Minute Friday from Hurdle. Hello when you're listening to this,
I'm actually going to be in Paris with my mom
and I could not be more excited. It was kind
of an impulsive decision on our part. We spend Thanksgiving
together every year, and part of me was thinking, Okay,
why don't we actually just take this international? But when
(00:41):
I looked at the pricing for next week, it was
really exorbitant. So I checked my schedules, she checked her schedule,
and I said, let's go the week before, and that's
what we're doing.
Speaker 2 (00:52):
And we've never really taken a trip like this before.
So yeah, I'm really excited.
Speaker 1 (00:59):
I feel though I'm not getting any younger, she's not
getting any younger. And over the last few years, it's
really become a place that means a lot to me,
and so I'm really looking forward to seeing it.
Speaker 2 (01:11):
Through her eyes.
Speaker 1 (01:14):
This is very in alignment with my let's do everything
all at once mentality. I was telling a friend the
other day that I am someone who either has everything
going on or nothing going on. And if you've been
listening to the show recently, you know that there's a
lot going on, so why not just tack an international
(01:35):
trip into the mix. My friends always joke with me
that I take on too much, and I would not
disagree with them, but I do think that I'm the
kind of person who thrives when there's a lot happening,
And the question I get is how do you make
that happen?
Speaker 2 (01:54):
For me?
Speaker 1 (01:55):
It's all about organization and prioritization, and specifically, what I
mean by that is booking moments in for myself that
enable and empower me to reclaim my time and feel
good amidst the chaos.
Speaker 2 (02:10):
So what does that look like in practice? It means
planning ahead.
Speaker 1 (02:14):
I firmly believe that where there is a why, there
is a way, and my why for planning ahead is
so that I can enjoy the present moment as it happens. So,
for instance, what does planning ahead look like this week?
It means, Okay, I actually chose a hotel that was
in close proximity to a gym that I'll have access
(02:35):
to in Paris that I've been to before. I know
that by planning ahead and having that access, I'll be
able to move my body first thing in the morning,
which makes me feel like a better person, which enables
me to show up better in my day gallivanting around
with my mom. When I look at a busy week,
I ask myself, where are the pockets of time that
(02:57):
I can reclaim for myself? And sometimes that's not necessarily
doing things solo. When I feel frazzled and there's one
thousand things going on, I make it a priority to
surround myself with people that are energy dealers that fill
up my cup when I am making a conscious effort
to pour into others. So planning a dinner with a
(03:19):
close friend at the end of a packed day. A
couple of weeks back, during New York City Marathon week,
I texted back and forth with a girlfriend every morning
and we told each other one good thing that happened
in the last twenty four hours. I don't need to
remind you of the science behind having a regular gratitude
practice and how that can really pay off tenfold, But
(03:40):
looping that in with connection with someone that I really
care about that gave to both of us simultaneously. It
allowed us to feel good to kick start the day.
Speaker 2 (03:53):
It doesn't need to.
Speaker 1 (03:54):
Be a really overwhelming thing to consciously make choices that
fill up your cop when life is hectic. But you
have to make the choice. You have to choose yourself,
and that again means being proactive. So what am I
rambling about here, I'm rambling about putting yourself first. I'm
(04:16):
rambling about the importance of choosing habits that make you
feel good as you are. There is no better investment
than investing in yourself. And I know, as someone that
is a people pleaser and loves to give that that
can be difficult.
Speaker 2 (04:35):
It can be difficult to prioritize yourself.
Speaker 1 (04:37):
However, that is the only way I know that I
can keep up when things get crazy is making the
choice to put myself first. So will I be working
a bit while I'm in Paris and trying to juggle
all of the balls and handle all the things and
schedule meetings for the following week, and then also make
sure we're getting to our Eiffel Tower tour.
Speaker 2 (04:58):
Wow?
Speaker 1 (04:59):
Say that five times fast on time, of course, because
that's what I do, and I am able to do
that because I take care of me. There are a
lot of pieces to this puzzle on how we live
a healthier, happier, more motivated life. And it's not just
the physical, it's not just the mental, it's not just
the spiritual, it's how it all works together. And so
(05:20):
my listener question for you this week is how can
you take care of you? What can you do for
yourself when life feels hectic? And I know right now
for many of us, but the holidays coming up, it
is hectic. What can you do for yourself to give
back to yourself, to put your own oxygen mask on?
Speaker 2 (05:40):
First? How can you take care of you? And let
me know?
Speaker 1 (05:43):
Hit me with your tags, your comments, share this episode
perhaps in your Instagram story, and let me know what
you're doing.
Speaker 2 (05:51):
How are you taking care of you?
Speaker 1 (05:53):
And now a listener question, Hey, Emily, I always love
tuning into your show on Mike Commute and I'm really
appreciative of everything that you do for your community. I
need to chime in here about the protein craze. All
of my friends are stressing me out, making me feel
like I'm not eating enough protein, and I just need
to know how much is the right amount and is
(06:14):
there such a thing as too much?
Speaker 2 (06:17):
Again?
Speaker 1 (06:18):
Love the show and thank you so much for everything
you do. Oh dear, Yes, this is the high protein
craizes everywhere. There is some good reason to it. I mean, listen,
Protein's your bodies MVP, and I think that oftentime we
think that getting in a good amount of it is
just reserved for bodybuilders, But the fact is that it's
(06:41):
really essential. It is the building block for every cell.
The benefits that I want to focus on here when
we talk about the protein craze, however, are building muscle
and then staying full. So first of all, let's talk
about muscle and muscle mass. We need protein to repair
the muscle tissue we break down during every single workout out.
It's not a scary thing, but when you work a
(07:03):
muscle group, small tears occur, and those tears repair themselves
to help you get stronger. Now, as women, we start
losing muscle mass around age forty, and that's those are metabolism.
So adequate protein intake is our defense mechanism against that,
and it helps that muscle repair itself after these hard efforts.
Speaker 2 (07:26):
Now, when it.
Speaker 1 (07:27):
Comes to staying fuller for longer, protein is instrumental in that.
Protein When it does a little schooling for you, it
slows down digestion and then it will minimize those energy
dips that we all are frustrated with throughout our day,
which means that it's an incredible tool for appetite management.
You won't need to snack mindlessly if you fuel correctly. Now,
(07:52):
you were talking about how everyone's like there's no such
thing as too much protein.
Speaker 2 (07:57):
That's not exactly true.
Speaker 1 (07:59):
It be hard to eat so much protein in one
day that you're really being detrimental to your body. The
danger isn't in the protein itself. The danger is getting
too focused on let's call it like the single macro.
So when people go high protein, they're eating bars and
doing protein powder and like leaning into things that are
highly processed, and when doing that, it can be commonplace
(08:21):
to ditch important things. We're talking whole greens and vegetables
and the fiber that comes from those. So what I
want to echo is that the quality of your protein
matters more than the quantity. I'll say that again, the
quality of your protein matters more than the quantity. So
you're choosing lean, whole food sources like fish and chicken
and eggs and beans and lentils.
Speaker 2 (08:43):
I think those are most of them.
Speaker 1 (08:44):
And also if you are someone who has pre existing
kidney issues, kidney issues can be something that really come
to the forefront. If you're loading up on protein, make
sure you talk to your doctor about your diet. It.
Before I stop spinning game on this, I do want
to say also that the basic requirement is point eight
(09:08):
grams of protein per kilogram of body weight, and that's
the bare minimum for a sedentary person just to survive.
I know many of you are super active, so if
you are running or lifting or actively trying to build
and maintain muscle, the goal is closer to like one
point two to one point seven grams of protein per
kilogram of body weight per day. Now, let me translate
(09:32):
that for a one hundred and fifty pound woman, that's
closer to between eighty two and one hundred and sixteen
grams of protein a day. Now, I know your head
is spinning. There's a lot of numbers I'm spinning out here.
The rule of thumb I keep for myself is I'm
aiming between twenty and thirty grams of protein per sitting
(09:53):
for each meal, and then supplementing that in like a
mid morning snack and a mid afternoon snack.
Speaker 2 (09:59):
That's the way that I think about it.
Speaker 1 (10:00):
I don't like really really dial in on macros. But
I do pay attention to how much I'm getting because
I like to feel strong in my body, and I've
noticed some really great adaptations when I fuel for my performance,
especially now that I'm dialed in on weight training and
strength training. Who that felt like a sprint? I hope
(10:22):
this is helpful for contacts. I do have a Level
one Precision Nutrition certification, although I am nowhere near as
qualified as someone like a registered dietitian or a nutritionist.
So please, if you want to talk on a one
on one basis with a qualified expert, they will be
the person that can really help you zero in on
(10:43):
the right macros the right amounts for you. Make sure
you're following along with Hurdle over on social It's at
Hurdle Podcast. I'm over at Emily Body and if you
yourself have a listener question, I am all ears. I
would love to answer it on the show. Head on
over to email me with it at Hello at Hurdle
dot us. Another Hurdle conquered. Catch you guys next time.
Hey, everyone, Emily Baddie here you are listening to five
Minute Friday from Hurdle. Hello when you're listening to this,
I'm actually going to be in Paris with my mom
and I could not be more excited. It was kind
of an impulsive decision on our part. We spend Thanksgiving
together every year, and part of me was thinking, Okay,
why don't we actually just take this international? But when
(00:41):
I looked at the pricing for next week, it was
really exorbitant. So I checked my schedules, she checked her schedule,
and I said, let's go the week before, and that's
what we're doing.
Speaker 2 (00:52):
And we've never really taken a trip like this before.
So yeah, I'm really excited.
Speaker 1 (00:59):
I feel though I'm not getting any younger, she's not
getting any younger. And over the last few years, it's
really become a place that means a lot to me,
and so I'm really looking forward to seeing it.
Speaker 2 (01:11):
Through her eyes.
Speaker 1 (01:14):
This is very in alignment with my let's do everything
all at once mentality. I was telling a friend the
other day that I am someone who either has everything
going on or nothing going on. And if you've been
listening to the show recently, you know that there's a
lot going on, so why not just tack an international
(01:35):
trip into the mix. My friends always joke with me
that I take on too much, and I would not
disagree with them, but I do think that I'm the
kind of person who thrives when there's a lot happening,
And the question I get is how do you make
that happen?
Speaker 2 (01:54):
For me?
Speaker 1 (01:55):
It's all about organization and prioritization, and specifically, what I
mean by that is booking moments in for myself that
enable and empower me to reclaim my time and feel
good amidst the chaos.
Speaker 2 (02:10):
So what does that look like in practice? It means
planning ahead.
Speaker 1 (02:14):
I firmly believe that where there is a why, there
is a way, and my why for planning ahead is
so that I can enjoy the present moment as it happens. So,
for instance, what does planning ahead look like this week?
It means, Okay, I actually chose a hotel that was
in close proximity to a gym that I'll have access
(02:35):
to in Paris that I've been to before. I know
that by planning ahead and having that access, I'll be
able to move my body first thing in the morning,
which makes me feel like a better person, which enables
me to show up better in my day gallivanting around
with my mom. When I look at a busy week,
I ask myself, where are the pockets of time that
(02:57):
I can reclaim for myself? And sometimes that's not necessarily
doing things solo. When I feel frazzled and there's one
thousand things going on, I make it a priority to
surround myself with people that are energy dealers that fill
up my cup when I am making a conscious effort
to pour into others. So planning a dinner with a
(03:19):
close friend at the end of a packed day. A
couple of weeks back, during New York City Marathon week,
I texted back and forth with a girlfriend every morning
and we told each other one good thing that happened
in the last twenty four hours. I don't need to
remind you of the science behind having a regular gratitude
practice and how that can really pay off tenfold, But
(03:40):
looping that in with connection with someone that I really
care about that gave to both of us simultaneously. It
allowed us to feel good to kick start the day.
Speaker 2 (03:53):
It doesn't need to.
Speaker 1 (03:54):
Be a really overwhelming thing to consciously make choices that
fill up your cop when life is hectic. But you
have to make the choice. You have to choose yourself,
and that again means being proactive. So what am I
rambling about here, I'm rambling about putting yourself first. I'm
(04:16):
rambling about the importance of choosing habits that make you
feel good as you are. There is no better investment
than investing in yourself. And I know, as someone that
is a people pleaser and loves to give that that
can be difficult.
Speaker 2 (04:35):
It can be difficult to prioritize yourself.
Speaker 1 (04:37):
However, that is the only way I know that I
can keep up when things get crazy is making the
choice to put myself first. So will I be working
a bit while I'm in Paris and trying to juggle
all of the balls and handle all the things and
schedule meetings for the following week, and then also make
sure we're getting to our Eiffel Tower tour.
Speaker 2 (04:58):
Wow?
Speaker 1 (04:59):
Say that five times fast on time, of course, because
that's what I do, and I am able to do
that because I take care of me. There are a
lot of pieces to this puzzle on how we live
a healthier, happier, more motivated life. And it's not just
the physical, it's not just the mental, it's not just
the spiritual, it's how it all works together. And so
(05:20):
my listener question for you this week is how can
you take care of you? What can you do for
yourself when life feels hectic? And I know right now
for many of us, but the holidays coming up, it
is hectic. What can you do for yourself to give
back to yourself, to put your own oxygen mask on?
Speaker 2 (05:40):
First? How can you take care of you? And let
me know?
Speaker 1 (05:43):
Hit me with your tags, your comments, share this episode
perhaps in your Instagram story, and let me know what
you're doing.
Speaker 2 (05:51):
How are you taking care of you?
Speaker 1 (05:53):
And now a listener question, Hey, Emily, I always love
tuning into your show on Mike Commute and I'm really
appreciative of everything that you do for your community. I
need to chime in here about the protein craze. All
of my friends are stressing me out, making me feel
like I'm not eating enough protein, and I just need
to know how much is the right amount and is
(06:14):
there such a thing as too much?
Speaker 2 (06:17):
Again?
Speaker 1 (06:18):
Love the show and thank you so much for everything
you do. Oh dear, Yes, this is the high protein
craizes everywhere. There is some good reason to it. I mean, listen,
Protein's your bodies MVP, and I think that oftentime we
think that getting in a good amount of it is
just reserved for bodybuilders, But the fact is that it's
(06:41):
really essential. It is the building block for every cell.
The benefits that I want to focus on here when
we talk about the protein craze, however, are building muscle
and then staying full. So first of all, let's talk
about muscle and muscle mass. We need protein to repair
the muscle tissue we break down during every single workout out.
It's not a scary thing, but when you work a
(07:03):
muscle group, small tears occur, and those tears repair themselves
to help you get stronger. Now, as women, we start
losing muscle mass around age forty, and that's those are metabolism.
So adequate protein intake is our defense mechanism against that,
and it helps that muscle repair itself after these hard efforts.
Speaker 2 (07:26):
Now, when it.
Speaker 1 (07:27):
Comes to staying fuller for longer, protein is instrumental in that.
Protein When it does a little schooling for you, it
slows down digestion and then it will minimize those energy
dips that we all are frustrated with throughout our day,
which means that it's an incredible tool for appetite management.
You won't need to snack mindlessly if you fuel correctly. Now,
(07:52):
you were talking about how everyone's like there's no such
thing as too much protein.
Speaker 2 (07:57):
That's not exactly true.
Speaker 1 (07:59):
It be hard to eat so much protein in one
day that you're really being detrimental to your body. The
danger isn't in the protein itself. The danger is getting
too focused on let's call it like the single macro.
So when people go high protein, they're eating bars and
doing protein powder and like leaning into things that are
highly processed, and when doing that, it can be commonplace
(08:21):
to ditch important things. We're talking whole greens and vegetables
and the fiber that comes from those. So what I
want to echo is that the quality of your protein
matters more than the quantity. I'll say that again, the
quality of your protein matters more than the quantity. So
you're choosing lean, whole food sources like fish and chicken
and eggs and beans and lentils.
Speaker 2 (08:43):
I think those are most of them.
Speaker 1 (08:44):
And also if you are someone who has pre existing
kidney issues, kidney issues can be something that really come
to the forefront. If you're loading up on protein, make
sure you talk to your doctor about your diet. It.
Before I stop spinning game on this, I do want
to say also that the basic requirement is point eight
(09:08):
grams of protein per kilogram of body weight, and that's
the bare minimum for a sedentary person just to survive.
I know many of you are super active, so if
you are running or lifting or actively trying to build
and maintain muscle, the goal is closer to like one
point two to one point seven grams of protein per
kilogram of body weight per day. Now, let me translate
(09:32):
that for a one hundred and fifty pound woman, that's
closer to between eighty two and one hundred and sixteen
grams of protein a day. Now, I know your head
is spinning. There's a lot of numbers I'm spinning out here.
The rule of thumb I keep for myself is I'm
aiming between twenty and thirty grams of protein per sitting
(09:53):
for each meal, and then supplementing that in like a
mid morning snack and a mid afternoon snack.
Speaker 2 (09:59):
That's the way that I think about it.
Speaker 1 (10:00):
I don't like really really dial in on macros. But
I do pay attention to how much I'm getting because
I like to feel strong in my body, and I've
noticed some really great adaptations when I fuel for my performance,
especially now that I'm dialed in on weight training and
strength training. Who that felt like a sprint? I hope
(10:22):
this is helpful for contacts. I do have a Level
one Precision Nutrition certification, although I am nowhere near as
qualified as someone like a registered dietitian or a nutritionist.
So please, if you want to talk on a one
on one basis with a qualified expert, they will be
the person that can really help you zero in on
(10:43):
the right macros the right amounts for you. Make sure
you're following along with Hurdle over on social It's at
Hurdle Podcast. I'm over at Emily Body and if you
yourself have a listener question, I am all ears. I
would love to answer it on the show. Head on
over to email me with it at Hello at Hurdle
dot us. Another Hurdle conquered. Catch you guys next time.
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