Episode 165: How To Regulate Your Nervous System + Recover Well

In today's episode, Kate and Emma catch the girlies up on their latest favorites in February and get into this week's show. Topics include why you should regulate your nervous system, what health foods are overhyped, supplements for muscle recovery, and our favorite recovery practices.

Kate Glavan — instagram.com/kateglavan/
Emma Roepke — instagram.com/emma.roepke/
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Episode Transcript

Speaker 1 (00:07):
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(00:29):
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one hundred and forty million qualifications and preferences every day,
Indeed's matching engine is constantly learning from your preferences, so
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(00:51):
show will get a seventy five dollars sponsored job credit
to get your jobs more visibility at indeed dot com
slash blue wire. Just go to indeed dot com slash
blue wire right now and support our show by saying
that you heard about Indeed on this podcast. That's Indeed
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(01:11):
to hire you need.

Speaker 2 (01:12):
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Speaker 3 (01:26):
That's it.

Speaker 2 (01:27):
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Speaker 3 (01:31):
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ultimate daily nutritional insurance. Hello Simos girlies, Happy Tuesday, Welcome

(01:55):
back to your favorite pod. I'm here with Emma. You know,
it's almost March. I feel like February has just flown by,
and I'm super excited to put today. How are you doing, dog,
I'm doing good.

Speaker 2 (02:06):
Yeah, it definitely feels like we're starting to experience the
early days of spring because it is now light out
when I leave the office, and therefore I don't want
to die when I'm heading back home. It's really amazing
what sunlight can do to you at like five pm.
But I'm good. If my voice does not sound like
my usual self, it's because I went out on Friday,

(02:26):
and I don't know if it's just like something wrong
with like my vocal cord or whatnot. But like I
am such a delicate flower when it goes to going out,
because like I just automatically lose my voice. And granted
I don't go to like loud bars or like loud
concert venues anymore in my life because I'm boring. And
I also just don't know if it's because like I
don't talk a lot during the day and so like

(02:46):
when I am out like socializing with people, like my
voice is like what the hell is going on? I
just have like terrible endurance. Yeah, like woke up Friday
or Saturday morning and not being able to like speak,
and I was like, this is really great. As I'm
about to go and teach lessons of girly, so many
tips on like how did not lose your voice when
you go wild? I probably just need to not scream,

(03:07):
but it happens to me every single time. That's one
of the reasons why I don't enjoy going out because
they don't like this feeling.

Speaker 3 (03:13):
Yeah, bars really need to figure it out. With like
the volume of music where you can still have a
conversation but you still can hear the music. I feel
like it's either the music is at decibel level you
cannot hear it, or you are screaming, and then you know,
I could lose your voice. Like you mentioned, I'm kind
of the same way, but a different thing where I
will just go days without saying a word out loud.
This was really amplified when I was in Paris because

(03:35):
I don't speak French, and so maybe the only words
I said out loud were like what I would eat
if I went to a restaurant in the day, because
no one was expecting me to speak. Like people that
were at stores and stuff just didn't really talk to
me because I could speak English. And then like in
New York, I just filmed videos and like talk to
my phone like a fucking freak because that's my job.
And so sometimes I have to speak out loud and

(03:58):
test to make sure my voice is still there, and
then I can still hold conversation or I'll start trying
to film a video and I can't get through a
sentence and I'm like, wow, I don't know how to
produce a sentence today. So it's tough out here for
the Sea Mouse earlies. Emma and I will just communicate
with you gurlies via memes now. But I'm good. I
kind of had a big week and I'm ready to

(04:19):
just recover and get back into my routine. I was
in flag Staff, Arizona the past week, which I know
all the Seamous earlies want an update of. Also shout
out to like a few of you that I crossed
paths with paths with in flag Staff, so if you
don't know I was down there. I'm training for a
marathon and Hoka has a professional running team and they're
all based in flag Staff. Now, why flag Staff, Arizona.

(04:40):
The elevation is really crazy there. It's like six thousand
and seven thousand feet of elevation for reference, That's like,
how if you're not like a running person. I also
didn't even know this, and I am a runner. That's
how high you are. So that's like if you're on
like a mountain or if you're just higher up based
on what state you're in, what city, you're in so
New York City. Even though like you could be on
the Williams Bridge or the Brooklyn Bridge, you only get

(05:02):
up to like two hundred feet of elevation, and so
when you go to a place like Flagstaff, it is
really hard to breathe. So I was there for a
running retreat for like two days with Hoka. It was
very fun. Got to meet some other runners that are
also racing Big Sir. But we had yoga one day
and the yoga instructor came up to me after and
she was like, are you sea musk Curlies? And I'm
so sorry, I forgot your name if you're out there

(05:23):
listening to the pod or maybe she's just like a
mean page curly. But I was like, you're kidding, You're
a sea musk curly and she's like, yeah, I don't
really know how I found the page and we were
yapping about wellness, and I found myself at at this
one health store called Local Juicery, and like they had
coconut cult, they had bee pollen, they had like so
many different elixirs and smoothies, and so I went there
every single day just you know, an honor of being

(05:43):
a sea musk curly, but it was very fun and
very witchy and very hippy in a way that I
didn't really anticipate about flag Staff, I guess, and the
running kicked me in the ass. So that was very good.
And then I got back to New York on Friday
at one am or Saturday at one am, and my
mom coming into town. Because she's a volleyglall coach. She
only gets so many weeks off for work, and it
happened to be this weekend. So I landed and I

(06:06):
had to run sixteen miles and then she landed from
her flight and I was like maybe four miles into
my run, and she texted me she was like landed
off to my hotel. And it really kicked me in
the ass to do my run a lot faster because
I was like, holy shit, my mom's here. I got
to get back home and shower and whatever and a
PRD on a run, which is great, and then got
to hang out with her the whole weekend. So I'm
happy as a clam, but I'm very exhausted as an introvert,

(06:29):
and I'm going to be hibernating for this upcoming week
ahead as.

Speaker 2 (06:33):
A fellow introvert. I'm also exhausted from that chaos of
a week or but you know, it's like nice to
be like busy and just be able to fast forward through,
you know, a week of February, like you said, it's
almost March. My last intro topic is like a food discovery. Actually,
my boyfriend got me onto these. They might be like
only available in the New York City area. They're also

(06:56):
only found at like random bodegas. But anyway, they're called
Off the Far and they're like really really nutrient dense,
kind of like meal replacement bars. I don't like to
call it that because like you can eat it as
a snack, but it's like Cashi butter based, date based,
and there was like a whole pluthorat different flavors. I
really like the apple cinnamon, so it has like dried
apple and like full chunks of like pecan and like

(07:17):
other nuts and seeds. The mega coconut is also good.
But these have been like my like jam just for
like an afternoon a little pick me up or like
a pre workout. If I like know I'm gonna be
something like a really really long distance or like have
like a longer swim and I think if anyone's like
an endurance athlete turning for a marathon what have you,
I definitely recommend checking them out. And what I like

(07:39):
is that there's like a good amount of like healthy
fats and like protein in them. I feel like so
many date based bars, it's like really just like dates
and like two percent peanuts, and then I just feel
like I usually experience the sugar crashes because it's like
so overly not sweet, but there's just like so much
more sugar from the dates, which is like obviously totally fine.
There's fiber and whatnot, but I definitely like something that
feels a little bit more dense and filling. So that's

(08:01):
kind of been my latest food obsession. I've just been
like eating the same stuff over and over again, just
because I don't have the mental capacity to really be
creative at this point in time with meals. I did
have protistory chicken today, which really absolutely hit the spot,
and I like missed missed that greatly. So Yeah, if

(08:22):
anyone is in the New York area and you try
and off the farm bar, let me know what your
thoughts are.

Speaker 3 (08:27):
Love that. Yeah, I was eating out a lot with
my mom this weekend. Some of my favorite restaurants as
of lately that I went to with her and we
actually got to go into that, which was all nice
because I was like worried about reservations. We went to
Kiki's in the Lower east Side, which is Greek food.
Got this huge meat platter which was great. The zucchini
chips are probably my favorite thing on the menu. I've
been there a few times. Went to win Sunbreak Bakery

(08:48):
in Brooklyn, which is like a Taiwanese bakery. They also
have a restaurant, but they have really interesting pastries and sandwiches,
so got that. Went to Jeans on Lafayette we got
just like traditional American food, and then we went to
Supermoon based bake house for pastries. We went to Sugar
Sweet Bakery in Essex Market for pastries and the brownie

(09:09):
that I got was like my favorite brownie that I've
gotten in New York City. I'm a big brownie girl.
That's like a nostalgic, nostalgic treat of mine from childhood.
And I feel like a lot of brownies are either
too healthy and they taste like I'm eating fucking black
beans and dates ground up, or I don't know, I
just can't find one that's the right like thickness and
density whatever. And then we also went to Shop Sins,

(09:29):
which is like, honestly a spot I kind of wanted
to get keep, but it is pretty well known. It's
like my favorite, like weird diner food. The menu is
like an encyclopedia and you always can find just really
wacky stuff there. So if anyone's visiting New York, I
know we've gotten a few messages on Sea Musk Curlies
lately of like recommendations for New York City. Maybe hit
up some of those restaurants. You know, Emma and I

(09:49):
are dm away if you want more recommendations. We're always
happy to help the girlies.

Speaker 2 (09:55):
We are always happy to help. Yeah, what was what
did you get at Supermoon bake House Because that's like
very close to my apartment and I've never been, but
I know it's like a trendy Instagram spot.

Speaker 3 (10:05):
Yeah, it's trendy. We went at an off time just
because we were walking and my mom's hotel was near there.
We got some sort of like cryff cruffin. I was
gonna say, like croissant donut type thing. It's not like
the dominique an cell like cronut thing, but it was good.
I mean, if it tasted like chocolate bread with some
sort of raspberry filling. I have no idea, but they're
known for having really interesting croissants that are like different

(10:27):
flavors and different, you know, kind of fusions of pastries
and stuff. So I definitely would recommend, but probably do
not go on a weekend because you will hit up.

Speaker 2 (10:36):
A line noted, noted, noted. Okay, well that gets us
sort of into today's episode. We're just gonna that's not
the greatest scuation, but again, it's like seven pm. We
both worked a full day, so you know, the brain
cells aren't entirely there. But we're just gonna touch on
a few different topics, some overhype health foods kind of

(10:58):
like stretch recovery, supplements to take to support your muscles,
and some other fun random things. So Kate will call
me back and we will get into the episode.

Speaker 3 (11:08):
Yeah, we got a lot of fun topics and we'll
talk to you in a little bit.

Speaker 1 (11:13):
We're driven by the search for better, but when it
comes to hiring, the best way to search for a
candidate isn't to search at all, don't search. Match with Indeed.
Indeed is your matching and hiring platform with over three
hundred and fifty million global monthly visitors according to Indeed Data,
and a matching engine that helps you find quality candidates fast.
Ditch the busy work. Use Indeed for scheduling, screening, and

(11:35):
messaging so you can connect with candidates faster. Leveraging over
one hundred and forty million qualifications and preferences every day,
Indeed's matching engine is constantly learning from your preferences, so
the more you use Indeed, the better it gets. Join
more than three point five million businesses worldwide. The use
Indeed to hire great talent fast, and listeners of this

(11:57):
show will get a seventy five dollars sponsored job credit
to get your jobs more visibility at indeed dot com
slash blue wire. Just go to indeed dot com slash
blue wire right now and support our show by saying
that you heard about Indeed on this podcast. That's Indeed
dot com slash blue Wire. Terms and conditions apply. Need

(12:17):
to hire you need Indeed.

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No need for a million different pills and supplements to
look out for your health.

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Now back to the show.

Speaker 2 (15:12):
Okay, Sea Musralis, we are going to get into today's
episode again. We're gonna be touching on a few different
topics here. We're first going to start off on like
why we need to regulate our our nervous system in
our general tips for stress relief. I do feel like
we talk about this a lot, but I do think
it is fairly important to always you know, bubble up
and bring back to everyone's attention. There's definitely been like

(15:33):
a big cultural shift in like this whole mind body connection,
and there's been like a lot of conversation around disregulated
nervous systems. Not as recently, but I feel like just
kind of in the past few years, as we've seen
like this push for like low impact workouts, et cetera.
And I think it's like really helpful for people to
be reminded like as to like why we should be
doing this and like understanding a little bit more of

(15:54):
like the science behind it. So really, when our body
is perceiving any type of stress or even experiencing type
of stress, our bodies will release a few different hormones,
including adrenaline nowhere up referring and cortisol, and really the
issue with you know, this constant experience of stress or
this perceived stress in modern day life is that it's

(16:16):
like constant in twenty four to seven versus like our
ancestors like they were experiencing, yes, stresses in terms of
like people perhaps like running into their villages or like
getting traced by a bear. But like now we have,
like the twenty four seven news cycle climate change finances
work in social media, So a lot of this like
stress is like mostly perceived and stuff that we're all
kind of blowing out of proportion in our mind and

(16:38):
we're not really able to like get away from it,
just because all this stuff is like living in our
ear and like is you know, everywhere we turn. And
so really like why this is so bad is that
it just ultimately leads to chronic stress. And I feel
like we haven't really fully seen like what this will
look like for like our generation, just because we're like
really the first generation to like really grow up with

(16:59):
social media like really experience you know, this vast you know,
access to information, whether that can be good or bad.
And when we do experience chronic stress elevated cortisol, that's
going to lead to like whole domino effect of you know,
just a myriad of health issues, whether that you know,
is type two diabetes, you know, depression, anxiety, waking, et cetera.

(17:19):
But like, really tying this all back to our nervous
system is that, like when our nervous system is dysregulated,
what really is happening is that our sympathetic which is
our fight or flight and our parasympathetic, which is our
rest and digest nervous systems, they're highly imbalanced. When we
are in a stat of stress, the parasympathetic is really
going to quiet down to let the sympathetic really take over,
and it's going to like make you feel like hyper

(17:40):
alert and like being you know, it's going to also
increase your heart rate as well, just to kind of
get you into that fight or flight mindset. And so
like really like what we're wanting to hear is just
to kind of get those both in a balance where
they're both operating at the same you know level essentially,
And you know the symptoms of like this like dysregulated
nervous system are going to like definitely from each individual

(18:01):
just because a lot of it can be tied toward
genetics to a certain extent, but a few symptoms, you know,
we're going to be like nausea, lack of focus, anxiety,
et cetera. There's like a whole list. And like again,
like I said, it's going to vary from each individual.
And since we all have different tolerances, different life experiences,
that kind of ultimately like influence how we all respond

(18:23):
to stress or what are tolerances to it. Stress reliefs
are going to really vary from individual in terms of
like which technique will work best for you. And like, yeah,
sure you can read all the self help books in
the world or listen to all the podcasts, but if
you're not actively trying to like reduce the stressor it's
going to be pretty hard to feel any sense of balance.

(18:43):
And I think this is like true for any type
of a health or well in this practice. Like if
you're not addressing like the root issue of like why
you feel like insecure with like eating certain type of foods,
or maybe you like have anxiety is about like eating out,
or maybe you're like unable to like stick to a
certain workout routine. And if you're not like addressing the
root causes to like why you're never going to really
experience those true results, so like there is some work

(19:06):
that's going to need to be done. Like yeah, you
can like listen to a podcast about meditation, but if
you're not actually implementing those practices, and it's kind of
like what's the point. And I'm going to share a
few of my tips or like ways that I manage
or deal with stress relief. And again, I think I've
gotten way better at managing my stress as I've gotten older,
and like, granted, life never gets easier, but you do

(19:28):
kind of eventually build a barely good tool kit in
terms of like what you know is going to help
you in stressful situations. And I think like you just
kind of become an adult and realize like, okay, like
it is okay to ask for help versus like you know,
when you are a teen and you're super vultable and
maybe like can't trust some people in your life. For me,
definitely physical activity. I think this like holds true for

(19:49):
a lot of people. I definitely love just to swim
like continuous laps up and down in a pool. It's
like really really calming because it's just like me and
my thoughts and it's like a very repetitive motion. Going
on nice long walks are something that definitely helped me
feel definitely helps me relieve my stress for sure, especially
if I feel like very like anxious and like my

(20:09):
chest kind of tightens up. I just noticed that I
feel so much lighter afterwards listening to music with my
eyes closed. Granted, I love to listen to music while
I also go on a long walk, but something that
I love is just like laying on my bed with
my legs up against the wall with like my big
noise canceling headphones and just like closing my eyes and
like listening to whatever music I need to be listening
to in that moment, whether it's like super aggressive or

(20:30):
something that's like a little bit more calming, or like
really sad and oppressing music like Beach House. I think
taking the time to cook an Rashie meal definitely in
a stressful situation, it's really easy to like scarf down
your food or like I know a lot of us
can experience, like you know, having different cravings or maybe
stress eating. And I know when like I take a
step back cook myself a meal and like I'm actually

(20:51):
present with myself, like it just again kind of like
calms your body slows around your heart rate, and you
like know you're doing something good for yourself. And then
also lastly, this is something that I've gotten better with recently,
but it's like talking it out with a loved one.
This is something that I definitely struggle with and like
most people likely struggle with, just because it can be
scary to be vulnerable, open up and like admit that

(21:12):
like maybe you're experiencing sort of like stressor in your life.
And it's like important to remember, like it doesn't have
to be a family member. You don't have to see
a therapist. Of course, we like definitely encourage people to
like go to therapy, but it can just be your
best friend, you know, your boyfriend, significant other, whoever, or
maybe it's like some neighbor that you have, or like
someone that you know at some sort of run club.

(21:33):
I definitely think just like you know, allowing yourself to
talk things out and definitely gets easier over time, and
like people can kind of like help you decode what
it is that you're perhaps experiencing and help you kind
of like maybe realize, like what you're stressing about isn't
actually the end of the world. And Kate will probably
chime in and give some of her stress for relief practices.
But of course, you know, there is like some proven

(21:55):
evidence of you know, doing a certain type of like
breath work and meditation, but I definitely want to mind
people that if those don't work for you, that doesn't
mean like you have to do them. Like, there's so
many different ways that people can relieve stress, you know,
whether that's like making art, reading, et cetera. So really
it's just kind of like figuring out what works best
for you.

Speaker 3 (22:13):
Yeah, I think one that I've implemented more this year
that Emma was kind of talking about is getting to
the root of your problem. I think I really struggle
to name feelings and to name like emotions that I have.
I feel like I have really big emotions, and I
always have since I've been a kid, Like I always
had tantrums and was crying and just like really happy
or really sad. And so when I'm going through something

(22:34):
like as I've been going through grief, I've been really
trying to be specific when I journal, not just be
like today was a tough day, but like why was
it a tough day? Like what triggered some sort of
brief related thing related to my dad. I'm a big
journaler and I think my biggest advice on journaling that
I think I've mentioned before or just on my social
media is there's a book called The Artist's Way by
Julia Cameron, and it gives you very specific journaling exercises

(22:59):
and like this kind kind of weekly roadmap on how
to connect with your creativity. I was turned off to
the book originally because I'd describe myself as like a
creative even though I totally am as a content creator,
I just feel like, I, you know, I'm not an artist.
I don't create like paintings or music. So I didn't
think the book was for me. But it really helps
you connect with let's say, maybe your personal style or

(23:19):
your sense of self. I think it applies to everyone.
I think everyone has creativity and should be able to
access it. And that book got me into a regular
practicing of journaling called morning Pages. You three pages of
morning journaling, and I haven't missed a day for three years.
And previously I always fund journaling to be like really
hard to get into. So if you're someone that's looking
to use journaling as like a way to relieve stress.

(23:41):
I highly recommend the book The Artist's Way Now to
kind of relate this to stress management. But for the body,
my subject for today is going to be about recovery practices.
I am kind of a freak with recovery, and I
know like I have a lot of time as a
freelancer to do these things. Like some of my job
is too key my body healthy as a runner on
social media, so I know that I have a lot

(24:03):
more time to do these things and also to investigate
these things. Some of the things I'm going to mention
could be financial investments for you, but if you are
at a place where let's say exercise is a really
important thing to you, a lot of these are also
very cheap that you can do. And I think when
you are taking yourself on a journey with your body,
let's say you're training for a marathon, or you want

(24:24):
to get back into the routine and going to the gym,
or you want to swim like Emma, I think a
lot of people really focus on and nitpick the one
hour a day that you are actually doing the physical activity,
But you have twenty three other hours in the day
where you have opportunity to take care of yourself and
those are much more important in my eyes. I think

(24:44):
the past year or so, I've learned that if you
can't recover and you can't rest, you're not going to
improve physically. I think I was hitting a plateau where
I was like, why am I not getting better at anything?
And it's because I realized, like I have to actually
sit down and rest. I have to actually committing to
eat more, committing to taking care of like little aches
and pains that come up in my body. So some
sort of like recovery practices that I think all the

(25:06):
sea mass earlies should look into, and you know, take
this all individually, try it out, see what works for you.
The first one, if you're working out, is going to
be a dynamic warm up. This applies to anyone who lifts, runs, swims.
Actually I don't know about swimming. I'm a up. You
can cue me in if there's like a warm up
you have to do for swimming, but like maybe you
take laps before I don't really know, but you want
to make sure that you are warming up before you

(25:27):
work out. It's kind of like pulling a rubber band
and just like ripping it. If you're doing that before
or you're just jumping into your working out, and so
it doesn't have to be something that's daunting. It can
be literally five to ten minutes. But getting something that's
a routine so you don't forget to not do it,
I think is important. Static stretching is which most people
think of when you do think of like quote stretching
before a workout, that's something you do not want to do.

(25:49):
You do not want to do. Now, what is a
static stretch. Let's think that you are standing and you
grab your foot and you pull it behind your butt,
and so it's a hamstring stretch. That would be something
you would not want to do before or a run
or before a workout. And the reason for that is
because static stretching actually lengthens muscles to an extended range.
So when you're doing like the splits, or when you're
doing the stretch I just mentioned, like a hamstring stretch

(26:10):
or a quad stretch, when your muscle group is at
this extended range, it is much easier for your body
to be prone to injury because it's not used to
being stretched out like that when you're sitting in a
cab stretch or something like that, and just holding it
for twenty seconds. Your muscle doesn't really need to get
to that lengthened, if that makes sense. If you can
like visualize a m a muscle stretching, it's really easy.

(26:32):
Let's say you're running, for you to pound and pound
and pound, and then one of those steps you take
to just pull that muscle. So dynamic stretching is something
you're doing where the blood is flowing. It's a constant
range of motion on a joint or a muscle that
you're working through. You can do hip opener stretches. You
can do leg swing swings against the wall. You can
do single leg lunges where it's like lunges that are

(26:53):
very active. You can do squats, you can do jumping jacks.
There's a lot of different YouTube videos. I also have
some tiktoks, so dm me if you me to like
send you forwards that way. But doing dynamic warm ups
are going to be something that prevents injury and prevents
your body from just getting into like this super stressed
out environment when you're actually exercising. You can do static
stretching after working out. That is totally fine. You can

(27:15):
do it before bed if you want to but you're
just not going to want to do it before you
actually get into a workout. A tool that is fairly
inexpensive that I think is a huge benefit is a
foam roller. You can get these like anywhere from target
to any sort of like gym kind of equipment place
near you. Online, there's a shit ton of them. And
the reason this is good is because you will basically

(27:35):
put your body and kind of manipulate different positions to
target sore muscle groups. So I was reading a book
about recovery that was called Good to Go, and it
was talking about different recovery modalities and which ones actually
work and which ones are bullshit. So if you want
to read a book that kind of dives into everything,
I'm talking about some of the things I disagree with
in the book. But when it was talking about foam rollers,

(27:56):
this is something that targets like, actually how your muscles feel.
It's not actually going to target you know, your joints
or your muscle composition, but it's something that can pain
relise pretty much. It's going to be pumping out lactic acid,
which builds up in your muscles. So if you ever
are on a run, can you feel like your quads
are just heavy. That's likely lactic acid that is built
up in your muscles over time from being overworked, and

(28:19):
so when you're foam rolling you can get that out.
You can do this pre or post workout. It's beneficial
in both kind of ends of your workout and if
you're looking to get into like really tight muscle groups.
I have a lot of like really I don't know,
weird muscle strains that come up with running. I've had
really tight caps where it feels for tech calf muscles
where it feels like there's like rocks in my calves

(28:40):
or I also get my hips to be really tight,
and I learned this during college volleyball. But you can
use a tennis ball or a golf ball if you're
wild and crazy, and you can put this under different
like muscle groups. You're laying on the ground as an example,
and you can target these different like muscle knots. So
sometimes your IT band will have like a knot. And
so when you put the tennis ball kind of under
that ear and you like manipulate your body weight to

(29:02):
roll on it, you're able to get out like a
really painful thing. And I think it's just really good
to be body aware of if something does come up
and it feels a little bit off. I think the
hardest thing that I've learned with running is like, what
is the difference between just like fatigue and what is
an injury? And I would say how I would just
classify those two categories is that injury pain is something

(29:22):
that's like a repeated thing, like my foot hurts on
every single run, versus fatigue could be like, Okay, my
hamstring is sore because I lifted yesterday or I went
to pilates yesterday. And so when you have a foam
roller or a tennis ball, you're really able to target
those sore muscle groups so then they do not lead
to lingering injuries and just kind of clean up any

(29:44):
sort of sore muscle groups before you get into your
next workout, similar to that a massage gun. So these
are going to be the more like expensive thing to
invest in. I think these are a great like Christmas
or birthday present. You might feel like a freak for
asking for a massage gun for your birthday, but you
guys are sea muscar so it's not too strange to
ask for that. The reason this is good is because
it's going to have that like physical you know, feeling

(30:07):
on your sore muscle groups, but you can target it
much better with like an electric like stimulating thing. I
think this is great for a warm up. I use
my massage gun like on my quads almost before every
single run. Similar to that, you could go out and
get a massage. This is gonna be something that's pretty expensive.
I know a few like content creators that get massages
that are like Runner content creators that get massages a lot,

(30:30):
and so they can sort of like you know, budget
for it and it's like an expense that is not
that crazy for them. But I feel like massages are
not doable for the average person unless you're like a
quote athlete or a professional athlete or like a college
athlete or something. But massages can be good to like
treat yourself to. Similar to that. Copping is a really
cool exercise. I feel like it became popular in the

(30:51):
US at least from like Michael Phelps when he had
a bunch of cut marks on his back, but it's
been around for centuries. And this is a a practice
that is for targeting sore muscles once again, so you
put these glass not you, but you put someone will
put these like glass cups on your back or your
legs or any sort of muscle group that is feeling fatigued,
and it sort of pulls out the blood oxygen or

(31:15):
not the blood oxygen, but it pulls the blood to
that area, which is why those lumps sort of form,
and it helps reduce inflammation, help recovery time. And I
have an at home cupping set from this company within
and so it's not the glass cupping you can put
it on yourself, but it's silicone cups. And so if
I'm like writing emails, I'll just like put my cups
on my calfs. If they're tight or something like that,

(31:36):
I always have to use like a CBD lotion or
a muscle selve otherwise the cups are not going to
like stick to your leg. But that's kind of a
cool thing you can do. Like if you're a work
from homegirly and you're looking for new ways to incorporate recovery,
you could get this at home cupping set. It's fairly
affordable and you could target like sore muscles throughout the
day just to sort of multitask. I think when you
are working like working from home as an example, it

(31:58):
is pretty limited where like, yeah, you can't be getting
a massage like while you're writing emails or like while
you're on a zoom call. But you could have a
tennis ball like under your foot and roll out your
foot like I do that almost every single day. You
could get this cupping set, you know, you could get
a massage gun and like when you have a break
from a call, like massage gun your legs for five minutes.
There's really easy ways to program and recovery. And I

(32:19):
think a lot of the times people don't do recovery
because it seems like I have to commit an hour
to stretching, Like fuck, no, I'm not going to stretch
for a fucking hour. But if it's something that's five
minutes or ten minutes, I think it's much more approachable
to do. The next one is hot and cold therapy.
You Now, there's a lot of research about the benefits
of these things for you know, stimulating your body to
adapt to temperatures on the extreme. Depending on what season

(32:43):
it is, one of these might better than the other.
I was not taking cold showers like throughout the winter.
I was putting on the hot the hot shower as
much as I could, but it's something that can be beneficial,
as I said, for helping your body adapt to different stressers.
Saunas are going to be probably the most accessible way
to do hot exposure, and you know, you could go

(33:03):
to a sona near you, et cetera. ABS Some salt
baths are another great way to get that hot exposure,
and I think EPP some salt baths. While they're great
for having like the magnesium sulfate that helps your body
relax recover, taking a bath before bed helps your body
calm down because of that hot temperature like signals to
your nervous system like it is time for us to rest.

(33:24):
So I think if you're someone that struggles with getting
to sleep, like you feel super wired, I think the
ritual of taking a bath can be really good for you.
And then when it comes to cold plunges and cold therapy,
this is something like you could do an ice bat,
you could do a cold shower, and once again you're
gonna be able to tolerate the cold the more you
expose yourself to the cold. And you also could do

(33:45):
contrast therapy, which I've not played around with much. I
feel like Huberman talks about this a lot, but it's
basically where you do like ten minutes of cold, ten
minutes of hot. But I think with this, you know,
to have this leisure time to like have a cold
plunge and also a sauna is going to be difficult
to do. Like maybe you go to some sort of
spa in your area that has both things. But yeah,

(34:07):
most of us do not have access to a cold
bath and then like a sauna at the same time.
So if you guys have found any ways to like
hack the system and do cold and hot therapy, definitely
let me know. The next one that I've gotten really
into is CBD and how it helps with inflammation and
sore muscles. There's a ton of different ways you could
take CBD if you are interested. You could get like

(34:28):
a roll on stick that can target muscle groups. You
could get lotion to target muscle groups. You can get
different like topicals. You also can play around with edibles.
There's oils, et cetera. And I think this is something
that is still taboo as someone who does a lot
of content in like the weed and CBD space, and
we don't have a lot of research on CBD because
the government has not funded these things, and so it's

(34:49):
kind of a chicken in the egg where a lot
of these companies want to point to the benefits of
their product, but since the government hasn't put funding into it,
we're kind of behind on it. But CBD and like THHC,
like THHD, has been around forever. It's a plant. The
stigmas have come from like the War on the drugs,
the War on drugs by Reagan in the eighties, and
so a lot of people have like stigmatized these things

(35:10):
as being like closer to more harmful drugs. And you know,
you can have your own opinions about like weed and CBD,
but I think that CBD is a pretty common thing
in terms of like the recovery and even like the
professional athletic space, a lot of athletes are using CBD
because it is a more quote holistic version of things
like one of my thinking of steroid creams that can

(35:31):
go on for pain management. So I find it to
be a really good thing to just once again like
stay in touch with how your body feels. Like my
knee is hurting, Okay, before I go to bed, I'm
gonna put some CBD elotion on it, hopefully that can
do something while I'm asleep. And then the next point
that I have is just you know, sleeping, your body
can't recover without rest. If you're only getting like five
hours of sleep, four hours of sleep every single night,

(35:54):
you might feel okay, but under the surface, your body's
not actually recovering over time. And and I think another
point that is going to depend on individual is sort
of variety in the types of movement you do and
the intensity level. So if you're going to hit class
every single day, your body's not adapting to different stressors,
like it's not getting good at that zone two recovery

(36:14):
that we talk about, you're only really adapting to like
your zone four zone five cardio. And so you want
to make sure that you're doing different intensity levels so
your body can recover for the next workout. Like even
though we think that I think some we think in
Western countries that we have all this power and autonomy
and agency over our body, you can only push your
body so far before something's gonna come up. And those

(36:37):
things that come up injury, fatigue, illness, and so I
think you have to really vary what type of movement
you're doing in order to have a long career with
moving or I guess just like a long life with
staying active. And another way you can target this is
just breathing exercises and meditation, like we talked about in
that previous episode. You know, you can find guided exercises

(36:59):
on line. There's different breathing patterns that can help you relax,
and that's a really underrated thing to do. And it
doesn't have to take a long time. Once again, everything
I mentioned here, you could make it take a long
time if you have that time. But I really want
to emphasize that recovery practices should be like ten minutes
throughout the day, maybe twenty, And I think that's going
to be the best way for you guys to like
start incorporating these things into your everyday life.

Speaker 2 (37:23):
And expanding onto that. We're going to talk about supplements
for muscle recovery or just really any supplements to assist
you in your physical activity journey. We do get a
lot of questions about like supplements to take, and I
think it's like helpful just to give everyone like a
very defined recommendation, and so today we're going to talk

(37:43):
about those particular for muscle recovery. So again, there's going
to be so many different naturalmities and supplements on the
market that are going to help you both relaxing, distressing,
building muscle and strength and like you know, muscle tension
and muscle relief. So I think it's really just figuring
out what your end goal is, what you're seeking to
help support you in when it comes to physical activity.

(38:05):
So the first is creatine, which I'm sure a lot
of really snow and probably already take. It. Is one
of the most research supplements on the market, so there
is a lot of validity and you know it is
something that you can trust and you know that you're
gonna like actually experience set results. And really what creatine
does it helps with like the ATP production within our muscles,
So it's going to be like really generating more energy

(38:25):
during our workouts and speeding up the muscular regeneration process
after re exercise. You know, Kate takes creatine. I don't
personally take it, but like I said, so many professional
athletes are taking creatine. Next is going to be bcaa's,
which are which is short for branch chan amino acids,
and these are essential amino acids that can only be

(38:45):
attained really through like a tailor made diet or through supplementation.
And what's really important about bringing branch chain amino acids
is that they're a important for muscle growth and recovery
because they really help with reducing this like exercise induced
muscle damage. And so yes, you can find them in foods,
but it's best to take them in a supplement form
if you're like really trying to be strategic with them,

(39:06):
and you know, taking something such as like a huge
branch chain I meano acid is going to really allow
for the perfectly balanced dosage just because you don't want
to be like taking things that like different dosages to
definitely getting something that incorporates all the BCA's next protein,
This obviously isn't a supplement, but food is going to
be your best friend when it comes to recovery and fuel.

(39:26):
You really want to restore those glycogen stores. But also
if you are someone who is exercising, whether you like
lift in a very serious way, but if you are
someone who does cardio, like you still want to be
consuming adequate protein not just because of like you know,
the other health benefits of you know, maintaining muscle mass
and everything. But like you do just like have so
much more energy having protein, and it is like again

(39:47):
the basic of building blocks, and you needed to really
repair and rebuild damage muscle. And even when you are
doing cardio, like you are kind of repairing a little
bit repairing and also breaking down a little bit of
that muscle. And again, like with protein, you want to
make sure you're getting a complete profile of amino acids.
So whether you're plant based or if you do consume
like you know, animal meat or animal protein, just make

(40:10):
sure you're getting the complete profile. So you know, like
Wave protein, there's so many plant based proteins on the market.
I don't really have a particular recommendation. I feel like
I'm always just kind of like buying a new one
every month and trying to see which one. I like. Electrolytes. Again,
like with any type of endurance training or anything that's
like high intensity, you're really going to need to replace

(40:31):
the electrolytes that are loss and if you are dehydrated,
it can be very common to experience like muscle pain
and cramps. So you know, you may not think that
you like sweat it a lot, but if you are
experiencing cramps throughout the day, it could just be a
sign of dehydration. I think also as it starts to
get warmer outd people are gonna start exercising outside, so
you're just going to naturally be sweating more. And also

(40:52):
for all my swimmers, yes, you do sweat when you
do swim, so I know it can be like kind
of confusing since you're in a body of water, but
definitely make sure that you are supplementing with electrolytes post
or during your workout. Next, this one's probably like not
at like the top of like the list of things
that you need to be taking, but tart cherry juice
is an antioxidant and is anti inflammatory since it is

(41:14):
a polyphenal compound. Again, something as termeric could be another
substitution here. Anything that is like highly anti inflammatory and
this will is helped with oxidative stress and decreasing blog markers.
Probably one of our favorites and one that like most
you must relies are taking is magnesium and I definitely
recommend this for everyone, regardless of your physical activity level,

(41:38):
if you are training for sport or activity or extracizing
just a lot in general, you're depleting your body of
like vario essential minerals and nutrients, and this definitely includes magnesium. Also,
all of us are just naturally going to be low
and magnezium is due to like soil degradation, and also
magniesium can help with like stress. So this kind of
like ties into like a lot of the points that
we're talking about today on the podcast. At any hoosles,

(42:01):
you really need to be self the money with magnesium
and this particular mineral just to give your body back
like those crucial nutrients allowing your muscles and nervous system
and other systems to recover. Magnesium is involved in over
three hundred processes around the body, right throughout the body,
and one of them is kind of like this, like
muscle relaxation. So you know, there's so many different forms

(42:23):
and different strains strains, so figure out what kind of
is best for you. I've been taking the magnesium by Licinate,
just the Whole Foods brand, and I've really been enjoying it.
Citria it's going to be better for digestive purposes, So
if you're really trying to target your muscles, definitely just
make sure you're getting the strain, the bust of lines there,

(42:43):
and then lastly, kind of like I said earlier about
like protein and like food, you just want to make
sure that you're adequately fueling before and after. I feel
like kind of early on in my exercise journey and
before I started swimming, I like wouldn't really properly fuel
and then I always wondered like why I never had
energy at the gym, or like why I would just
kind of like die or burn out like mid practice.

(43:05):
And I definitely have now prioritized probably like what I
eat like the night before, but also like the morning of,
and I just feel so much more like energized throughout
the extra throughout the workout. And you know, I think
just if you are someone who doesn't or I know
a lot of people have to like wake up early,
and maybe you don't have like the biggest appetite, it

(43:26):
doesn't have to be like a big fancy meal. It
can just be like a protein bar or anything that
is giving you like some good but carbs and maybe
a little bit of protein and fat. It doesn't have
to be anything fancy. And then also just always making
sure that you're eating afterwards. There's a whole lot of
back and forth in terms of like the best window,
they usually say anywhere from fifteen to twenty minutes to
two hours. Excuse me, but really, I think what you

(43:47):
should be focusing on more is like the quality of
the food that you're eating versus the timing, So making
sure a you're prioritizing your carbs and also protein.

Speaker 3 (43:58):
Yeah, and I know there was that statement that like
you need to eat like super quickly after you work out,
and most podcasts I've listened to that I've talked about
that subject of eating after training is like, as long
as you're getting enough protein throughout the day, you're probably fine.
Now you're probably gonna feel better if you recover earlier. So,
like as Emma was saying, I always try to make
sure I have a meal like pretty quickly after I eat.

(44:20):
But if you're stressed out, like you don't have time,
it's not going to be the end of the world.
Like your muscles are not going to fall off your body.
You're gonna be okay. But it is good to have
like an idea of what you're gonna eat after just
because like you want to make sure that you're eating
something and you're able to get in different nutrients throughout
the day. The last topic, someone asks like, do you
guys think there's any overhyped health foods? And while I

(44:43):
could probably name like a lot of the overhyped health foods,
I also don't think it's probably really important that I
do or Emma does, like onet, neither of us are
nutritionists or dietitians. Two, I don't know you. I don't
know your background. I also don't know your cultural background,
because there's a lot of implements and different holistic practices
and herbs and adaptogens where I might think this is

(45:05):
something not necessary, but it might be something that you
have religiously used religiously, actually religiously or just like obsessively
used for your whole life and it's really worked for you.
So I don't think it's important to think about health
foods as being overhyped or not hyped. But I wanted
to make this topic kind of talking about like what
are sort of red flags that can exist in the

(45:26):
wellness space when you are analyzing products or routines or
a TikTok video that comes up on your feed. And
I think mostly the mass relies intuitively know this, but
I think here are some best practices when it comes
to analyzing big health and wellness on the internet. I
think number one, any product that's claiming to cure an ailment,
something that's curing cancer or disease, or chronic illness or

(45:51):
a serious health problem, I think that is a reason
to think of it as a red flag when these
problems take a lot of blood work. Help you know longevity,
I think a lot of research and experimentation. I think
if you're someone that's gone on like SSRI as an example,
you're not going to find the right SSRI the first time.

(46:12):
Maybe you do and that's great for you, but with
any sort of well being practice, it's going to take
a lot of trial and error. And I think that's
where a lot of people will buy a product, use
it for a week, and then maybe not see some
results that the product was claiming on social media. And
that's because our body is a system. Right. Let's say
you start taking a probiotic and you don't really feel

(46:34):
like it works. It might be working underneath, but you
might have other underlying health issues where you can't feel
the effects of the probiotic, or maybe you're super deficient
in something else. That is affecting the bioavailability of a probiotic.
So I think my number one thing is that if
a product is claiming to cure some sort of huge
health complication in a very short period of time, I

(46:55):
think that raises question for alarm. You shouldn't be able
to see results like physical results in weeks, or your
blood work should not be able to change in weeks.
It's going to take like six months at best to
see blood work change over time. And if you do
see results in weeks, let's say it's something like you
know you've lost weight, or your body looks different, or

(47:16):
pair of pants fit. I don't know. These are all
like triggering things. I think if you see that, it's
not really good because something bad under the surface is
probably happening to your health and your body when you
do see such quick changes. I think one of the
biggest ones that happens with people who are yo yo
dieting and chronic dieting is like you are ruining your
metabolism solely over time by the act of under eating.

(47:39):
And you might think like, ooh, the number is going
down in the scale. God forbid you still use a scale.
I don't well the last time I've gotten a scale.
You could also be losing water weight. I think that's
a huge thing that happens where people get super obsessed
with some sort of diet or lifestyle protocol and then like, overall,
you're not actually changing your body composition that much if
you're not supplementing it with you know, building muscle and

(48:02):
keeping your metabolism working versus dieting which shuts down your metabolism,
and then lastly losing muscle mass. We've talked about this
a plethora of times. I won't get too much into it,
but specifically as women, as we age, there hits a
point when you start losing muscle and you start losing
your bone density over time, and if you're not doing
enough in your twenties and thirties to build your bone

(48:23):
density and to build muscle, you can't really get that
time back. And so a lot of women suffer from
hip injuries that can be fatal or can require like
hip surgery when they're older. A lot of women like
can't walk or can't be as mobile as they thought
they would be in they're like sixties and seventies, and
so building that protective skeletal muscle on your body is
going to be super beneficial. And so that's why when

(48:45):
you see like results that stuff is changing. Like if
you're losing muscle mass in your body, you're probably losing
weight on the scale. That's actually not benefiting your health
by any means. It's like taking you back a few steps.
So just remain in caution of those things. I think
any product that is trying to sell itself on villainizing

(49:06):
a different food or a lifestyle. I think we have
an episode called the Diet Wars where we talk about how,
you know, the vegan people fight with the keto people
and the paleo people fight with the whole thirty people, right,
And when you look at it, it's like, why are
we all trying to make people choose such specific protocols
for their health when we just want everyone to be
more healthy, like as a population. I think when you're

(49:29):
a company, let's say you're a gluten free company, you
know you should be able to sell your product, your
supplement without trashing competition. You should be so you know,
proud of your own product and proud of you creating
gluten free products. You shouldn't have to trash some other
brand and I just feel like it gets messy when
brands do that back and forth. I think an example

(49:49):
of this, I find Ollipop to be doing this really
well where they brand themselves as we are a healthy
soda alternative. Right, they don't really explicitly mention Polker Pepsi. Right.
I don't think they're trying to piss off like big Soda,
even though that's exactly who they're targeting. And I also
credit Ollipop for trying to make their product actually affordable
and accessible to people, like they are trying to make

(50:10):
it at the same margin that Coke and Pepsi are
to take out Big Soda in the Midwest specifically, versus
a lot of these wellness beverage companies, Right, they only
want to be twelve dollars and be at Airwon and
be in the hands of celebrities. And so I think
when a product actually is trying to democratize wellness as
much as they can versus remain exclusive, that's always a

(50:30):
huge green flag to me. I think a lot of
like tin Fish, companies talk a lot about their sourcing
and their ethics of their product, and maybe even when
products or companies talk about why their margins are higher.
I find that to be super cool to see as
a customer. Two of my friends have started the company oddly,
which I think a lot of the girlies know. They're
two Stanford grads that started a clothing company to repurpose

(50:53):
old dead stock fabric into clothing, and they do like
pricing videos on TikTok talking about like why is our
T shirt this much money? And they talk about, well,
you know, we have to pay for the fabric that
isn't this much. We have to pay our sower which
is this much versus when people are used to like
buying a two dollars T shirt at she In. So
I think anytime a product is very vocal and open

(51:14):
about why their product is so expensive. If it's like
coconut cult as an example, like why are those probiotic
little jars of coconut yogurt's so expensive? I find that
to be a really like it, like super honest, transparent
company that I would want to support their values and
like if you can't actually afford this every single month,
totally get it. I totally hear you. There's a lot

(51:35):
of products where I'm like that's out of my pay grade.
But at least the company is trying to do quote
the right thing when it comes to environment, ethics, labor rights,
et cetera. And then I think the last one that
always like bothers me is when you see a company
that is rooted in some sort of vanity claim. You know,
we're going to be the anti bloating or the skinny tea,
like those those bullshit products, right, And I think a

(51:57):
lot of influencer ads start up there, videos with like
body checking or some sort of weight loss thing I'm
thinking of like Bloom Nutrition, and like how they've used
like influencer marketing to build their brand. And I also
think looking at why did the founders start this product? Right?
We have a lot of shit in the world already.
You know, we got a lot of fun beverages that
already exist on the shelf. We have a lot of

(52:21):
dusts and protein powders and protein bars. I know em
made a meme about protein bars today, and like there's
one hundreds on the fucking market. Why does yours need
to exist? And so I do think that looking at
like the website of some of these brands is pretty
interesting if you are kind of curious about, like where
did this product even come from or like what's the
mission of that? But yeah, as I mentioned earlier, I

(52:42):
don't think there's any really overhyped health foods. I think
there can definitely be expensive health foods and kind of
like they become buzzy in like the Western context. But
I do think there is like validity towards a lot
of these products that are trying to get created in
the US, and so knowing the history, knowing the founder,
knowing the product and the brand mission can be beneficial

(53:02):
to like get through the noise of it all.

Speaker 2 (53:06):
Yeah, like Kate said, there's so many brands on the market,
and some just get more spotlight than others. Then just
because one does get more spotlight doesn't inherently make it
like over hyped per se.

Speaker 3 (53:16):
Yeah, so that's the app. I think we're going to
do a long along pod next week about reproductive health
and sexual wellness. So we'll have a little question to
have up in Geneva and on the meme page for
you girlies. But that's it for a Monday night. I
need to take a bath and get some sleep tonight.
What about you.

Speaker 2 (53:38):
Same over here? I definitely get some good sleep.

Speaker 3 (53:41):
All right, Well, we will talk to you girlies next week.
Hope you enjoyed the show and see you on the
meme page.