Barbell Shrugged - Barbell Shrugged  — Nutrition, Hormones & Coaching w/ Laurie King  — 319

Episode Date: June 13, 2018

Laurie Christine King is a nutritionist, an athlete, and a coach. Laurie pursued a degree in Nutrition & Dietetics partly to remedy her own health issues, including an underactive thyroid and an eating disorder, and partly to put herself in a position to help others to never be in her situation. Laurie has learned that women’s health is very underappreciated and misunderstood, and that most females don’t truly realize how hormonal birth control impacts them, and more importantly – that the period is a monthly feedback report on the current state of their health. Through tons of research and years of working with others, Laurie learned a lot about how to build a happy & sustainable lifestyle, and how to eat in a way that supports gut health, thyroid health, mental health, happy adrenals, & a balanced sex hormone profile. In this episode, Laurie walks shares how she works clients through the basics, and how she adds layers of complexity as the relationship develops. She also dives into why men should be proud of their morning wood, the 3 P’s of protecting hormones, why you should invest in quality food, and much more. Enjoy! - Doug and Anders   Show notes at: ------------------------------------------------------------------------------ http://www.shruggedcollective.com/bbs_king ------------------------------------------------------------------------------ Please support our partners! @organifi - www.organifi.com/shrugged to save 20% @thrivemarket - www.thrivemarket.com/shrugged for a free 30 days trial and $60 in free groceries @OMAX - www.tryomax.com/shrugged and receive a free box of Omega 3 Fish Oils @Onnit - www.onnit.com/shrugged for a free 14 pill bottle of the leading nootropic Alpha Brain and 10% savings on all purchases. ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedp... TWITTER ► http://twitter.com/barbellshrugged

Shrugged family, this is Anders Varner. Before we get started, we have Lori King this week. She is super awesome. We got to hang out with her at the Fitness Business Summit, and we also hung out with her down at Paleo FX. And if you are now following her on Instagram and all the cool stories she's putting up, please go over and do that right now. The interview you're about to hear was fantastic to record.

Really enjoy hanging out with her. And I think she's an awesome human being with a ton of good information to, um, get out to the world. Um, and she's also putting daily, um, posts on her Instagram that are just super filled with really critical, uh, information. Uh, going forward, I want to start putting some, some thoughts in your brain before the show starts each week I think that living in this strength and conditioning world and having everything in my life being a direct result of strength conditioning and just picking up barbells

and loving being in the gym gives me a really interesting opportunity to bring you guys deep inside this world and just kind of show you what it feels like and what it what it sounds like and what goes on in my brain thinking about how I can structure a career and a life out of talking to people about lifting weights. I was out to dinner last week with a really good friend of mine, an old training partner, and we probably only get together a couple times a year now for dinner and just to talk about life. Since we stopped training together, he's become a nutritionist, and he was explaining to me how he loves the education side of it,

learning the importance of macros, hormone levels, etc. But he's really struggling with the marketing side of things and getting clients. And it was a really interesting thing because I remember those days when I first started out in the gym. I remember owning the gym and wondering how I was going to get clients. Or if you're a personal trainer. Or if you're just an athlete, wondering how you're going to get better and where you're going to get better. And the skill that I believe that I've learned to develop over the years is something that I was talking to him about. And I think a lot of people can benefit from it is this idea of creating an avatar of your future self. So much of what we do is so

based in just who you are today, the struggles you have today, the information that you know today. But nobody ever thinks about how long three years is and how much information you can acquire and how you can really change your future self and set yourself on a course so that you can become whoever you want. One of the pieces that I like to do in thinking about this, this idea of the avatar of my future self is just sitting, you know, in a room or sitting still and just thinking like, what does the future Anders do at the shrug collective? What does the shrug collective look like? What does it feel like?

What does barbell shrug look like? What does it feel like? How do I interact with Doug? How do I interact with Mike? How do I interact with all of our employees? You know, when we go into doing interviews, how am I helping or how am I making the guests feel? You know, are they open? Are they willing to talk to me? Am I getting affecting other people and how they're going to be interacting with me, I can start to work backwards from there. And then I can start to have these conversations in my head. They're completely made up. I'm talking to myself. But what it's doing is preparing me for when that moment happens. I never thought that I was going to be the host of Barbell Shrugged.

I never thought that I was going to have this position at the Shrugged Collective. But there's a lot of nights that I would sit up and think to myself, who do I need to be in order to become a voice in the strength and conditioning world? I would sit up at night and wonder, what would it look like if I ran

one of the largest fitness media companies in the world? What would it be like if I had one of the largest fitness media companies in the world what would it be like if I had the opportunity and then one day when Doug asked me if I wanted to co-host I knew that I had never been in that situation but I had created so many of these visions in my head of who I would be that by the time that I actually got in that room and put the headset on, it felt comfortable. It didn't feel comfortable just because I had been there before, but I had made up enough scenarios. I had created an avatar of my future self and played out that

conversation so many times that I recognized pieces of it. It wasn't like I was fully prepared to go and interview Breck Contreras. That's so far from the truth, but I was more comfortable in that scenario because I had practiced it in my head. I recognized pieces of it. I had a feeling of what I would do or who I would be in that room. So you may struggle with the marketing side of things. You may not understand where you're going as an athlete. You may not understand where you're going as a coach of what direction everything has to be at right now. But if you start to create an avatar of yourself,

of who you wanna be in two to three years, and start to work backwards and have those conversations, do you wanna be in the rooms with the biggest companies? Well, what do those rooms feel like? What do they look like? What people are in those rooms? If you want to be coaching professional athletes, what athletes? How do you think you're going to start to set a course

so that you may meet those athletes one day? I think the idea of creating an avatar of ourselves is one of the most important things. Yes, you're going to be in conversations where you feel like you're talking to yourself all the time. You may feel like you've lost your mind, but there's nothing that will prepare you for those moments. But if you're able to create them or play them out in a very safe space inside your brain, when you get in those situations,

you will have become that avatar and you'll recognize pieces of it and you'll feel more comfortable as if you've already been there. Just in reality, you've never set foot into that room, but in your brain, you'll have already had that conversation hundreds, thousands of times and you'll feel more prepared.

You'll feel more professional. You'll feel like you're ready to actually deserve being in that spot. Hope that helps everybody that is maybe looking for something a little bit more. Don't focus on what you have today as much as who you're going to be in two to three years and start having those conversations of what does the future Anders look like? What does the future coach in you look like? The future nutritionist? The future athlete? What does it look like when you walk up to a 400-pound back squat? What does it feel like? And then from there, you can start to back down what kind of

training plans you need, what kind of nutrition you need. And one day when you walk up to that barbell, it's not going to be so scary. Want to spend a little time talking about our sponsors. We're a big fan of Organifi. I am not just a fan of Organifi, the products, but the people that are over there, man, they're so awesome. They take care of us. We love their products. I take the Organifi green drink every single morning.

And if you go to Organifi.com backslash shrugged, you're going to save 20%. The biggest product that we have selling with them right now is the Sunrise to Sunset package. It's the green, it's the gold, and it's the red drink. All in one big package. And get to Organifi.com backslash shrugged save 20% and make sure you're getting your micro vitamins going to help with everything in your life and they taste

so much better than the normal green drinks the next one or get over to shrugged or Organifi.com backslash shrugged and use coupon code shrugged for 20 off um and make sure you get into the sunrise to sunset package that they have the next one is thrive market you're getting a 30-day membership um 60 and free organic groceries and free shipping on those groceries at thrivemarket.com backslash shrugged. I love this company because every week I get a sweet package at my door and I know that there's a ton of quality products inside. If you go to their website, you can go and search for whatever your dietary restrictions are. If you are keto, paleo, super meathead, I don't actually know if you can

search by super meathead, but that would be a really interesting category of products um but get to thrivemarket.com backslash shrugged a 30-day free membership 60 and free organic groceries and free shipping once again thrivemarket.com backslash shrugged 30-day membership 60 in free organic groceries and free shipping. And thank you for letting me steal a little piece of your brain this morning. And we're going to kick it into the show with Lori King. Welcome to Barbell Shrugged. My name's Anders Marner. That's Doug Larson. Adam von Roffelder in the house.

Colton on the cam in the back. Mr. Fitzby hooking us up with the freshest gear ever in the house today. We are at the Fitness Business Summit in San Diego, California. Lori King from IN3 Nutrition, Director of Education. Welcome to the show. Thank you for having me. You came all the way up from Texas? Yeah, Austin, Texas.

Did you think when you got to San Diego it was going to be freezing cold? No. You'd be out in the middle of this windstorm we have going on, rain in the morning? Absolutely. So it's been like 89 in Austin for the record, like getting tan weather. So this was a little bit of a, you know. I'm so sorry you had to come to San Diego. Well, it looks like you're dressed for it.

Totally. Well, Director of Education of IN3 Nutrition. We've had Mr. Phillips on the show multiple times. So if you guys at home have not heard those, please go back and check them out. You're the woman of the hour right now. What does Director of education mean? What's going into that? And then give us a little bit of a background on where you came from

and how you got into this nutrition game. Sure. So I'll actually answer in reverse order. I have a degree in nutrition dietetics. So graduated from Illinois State back in 2013. Kind of bounced around, I'll be honest. Like I got to the tail end of getting my degree and actually thought about bailing and switching because you start interning at hospitals, working under dieticians where

everybody's morbidly obese and you're like, oh, okay, like 14 dieticians were prescribing meal plans that are making people more sick, you know, not helping people get to their optimal health, optimal, you know, just bouncing back from different things. And so I'd say, honestly, if I summarized every weekend of college, I was calling my parents crying, being like, what do I do? Like, I don't think this is the right thing. I don't see myself going with it. And parents were like, no, no, like, just get the piece of paper, like, we'll figure it out. So I bounced around a little, did the full-time CrossFit coaching thing for quite a few years, gymnastics seminar staff, and then actually met Jason when I competed at the CrossFit regionals in 2016. And so literally, um, just got

to chatting and then he said, Hey, like you want to come out, teach a nutrition talk in Vegas? And you know, sure enough said, yep. And so, um, you know, company kind of got going. And so, um, as our company continued to grow, we're now up to 15 or 16 coaches. And so it's super important to make sure that our coaches are up to standards, you know, that they're super well educated, you know, continuing education, stuff like that. And so basically my role of director of education encompasses, you know, making sure our coaches are up to par. We teach a certification course where if people get into nutrition, you know they take our course and then so you know it's it's our job to basically make sure that the people that go through that course are you know doing the right things providing the right prescriptions and so um we've got a facebook group for anybody that goes through a cert and i'm the person that basically you know they put

up questions we're able to answer them and just make sure that you know people are getting well taken care of so very cool so certainly if you're if you're hiring coaches nutrition coaches they already have some level of knowledge and then it's your job to make sure that they continue down that path of education so i would think that you wouldn't be giving them just the basics they should probably have most of the basics handled when they show up to work with you guys so so what do you what do you teach these people that already have a good background good enough that you would actually want to hire them so it's interesting because you know it it's very, you know, like we run a two-day course. And so when you look at our actual course, you know, day one is all science and then day two

is application. And so different certification courses out there, they teach the science part and the science part isn't hard, right? Like you can go on Google, you can Google intermittent fasting, you can Google ketogenic diets, but you know, day two is all about application for us. And so you have to learn how to take that information, then apply it to people. And so what I kind of realized as we got into things was, you know, okay, there's, there's tons of resources, but people still don't know how to apply it. And so something that I kind of capitalized for our coaches coming through the course was like, okay, you know, we need more resources to keep learning and keep applying. And so through my own personal social media, the past few months, I basically just started making a big resource so that, you know, whether it's like, hey, I'm traveling,

you know, how do I hit my macros? Or, hey, you know, tell me more about intermittent fasting. I've actually been creating that basically through our social media. And then it's stuff that, you know, tell me more about intermittent fasting. I've actually been creating that basically through our social media. And then it's stuff that, you know, we put on our website's blog and, you know, different email blasts and interfaces. So it's been really cool. So when you do something like that, do you do more of like a long form first and then you kind of break it down? Or are you looking at, hey, I deliver this little bit of information and based off of the feedback and like your interest in this type of nutritional direction then you you expand on that great question um so it goes both ways so it's like you have to teach the basics but then you know you want to get into the sexy stuff too and so it's like if we go the direction of say hormones it's like okay you know what is testosterone

doing the body or what is estrogen doing the body, you know, what are the specific things you see? So you can get real sexy and talk about, you know, polycystic ovarian syndrome or, you know, other things out there. But so it really, I do a little bit of both would be my answer. Awesome. I like it when we can dig into kind of the male and you bring up testosterone. What are some of the big stuff you see? I assume you're living kind of in the CrossFit world.

What's, where are guys falling short over training? I assume is a pretty, pretty big one with you. And then, um, on the female side of things, what, what comes across your table a lot? Oh man. So, um, it's funny cause males almost have a little bit easier. Like there's just less hormones to get messed up. And so, um, definitely on the male side, the most common thing you see is low testosterone. Um testosterone um we we throw statistics around our certs all the time that's like even if you look from um you know when doctors are going to start suggesting like hey maybe you need to go you know trt therapy route or you know something like that you know you're looking at testosterone levels of 300 and you know if you kind of look at your average people in the gym you'd be surprised by how many people suffer with that. And so it's kind of sad, like how little awareness

there is about the symptoms of testosterone. But I mean, the basic one would be, you know, hey, like if you're a guy, when you wake up in the morning, you should have a morning wood, you should have a boner, like something should be going on there. But, you know, if you're really into training and suddenly you're not so much into having sex with your wife, like big red flags there, right? On the female side, it gets a lot more complicated. Like there's just more hormones to mess up. And so especially, you know, as females age, you know, they say maybe when we're 35 or younger, you might just have, you know, cortisol issues or you might have thyroid issues. But, you know, we start hitting perimenopause at about 35, you know, when our hormone levels start changing. And so suddenly, you know, you

might be looking at, you know, they say it's something like, you know, progesterone levels drop by 65 to 75%, but estrogen levels only drop by 25%. So if you think about two hormones that work as a seesaw, you've got one that's slamming into the floor and then you add in cortisol issues everybody's chronically stressed you look at stuff like thyroid everybody's dieting therefore everybody you know our thyroid down regulates as we continue to diet and so it's in females like it's it's just more rampant you see more hormone issues it seems like testosterone replacement therapy is becoming more and more accepted. It's more and more common. It's sold more and more. It's a big industry now. And someone, anyone that hears they have low testosterone, I feel like that's like the natural thing that people jump to these days. Like, oh, you got low testosterone. I got this guy. He can hook you up. But that's

probably not where people should start. Like what? No, no, no. Like run the other way is the honest answer, right? It's like the last thing to do, right? And so what should people be doing naturally, like without injecting synthetic testosterone into themselves, can they do to get back to a normal level? So the biggest issue with conventional medicine, right? So conventional medicine says, hey, you're low in testosterone, take testosterone. Well, you know, what they're injecting you with is not the same.

So even if we look on the female side, say we've got somebody that's dipping into menopause and so they're taking a synthetic estrogen or taking a synthetic progesterone, they're not the same chemicals that you find in your body. And so the analogy I always use is it'd be like if you were like, man, I really want ice cream tonight and somebody brought you Froyo and you're like, all right, well, like, I guess that does it. But like, it's not really what I wanted. And that's exactly what happens in the body. It's just not the same thing. And so it, I would always say like, that's the very last resort. Like if life quality is dog shit you know like if you are

so far down that hole but like you need to get down to the root cause you know it's it's not as simple as i'm low in this take this you got to get down to the lifestyle stuff and it really is the basics right you know like like when we look at any client or any nutrition client um you know the biggest thing we're looking at is like hey are you sleeping eight hours a night what is your caffeine intake like oh you're you're drinking coffee all day long okay maybe we need to you know take that stressor off the body do you know what the research says about that by the way like do you have any examples of studies that have been done that show how caffeine affects testosterone levels oh not off the top of my head and so that's the funny thing right like getting into nutrition coaching people are always asking like where's that come you know like show me a case study and it's like

i'm one of those people like i read everything i can get my paws on right so it's like i might be able to cite stuff but i couldn't tell you where it came from but with caffeine i don't have anything specific um to be perfectly honest but it's a known thing it's just a common commonly cited that caffeine does affect your testosterone levels is that is that like just a known i would say it could at severe levels right because if we look at just you know over stressing ourselves it comes down to the basics right so it's called you know don't live life like an asshole so like again you know are you are you getting enough sleep at night how much caffeine are you consuming um how you know how often are you training you know how many days a week are you in the gym versus days that you're resting

um it's getting back to the basics and then you know kind of back to the testosterone thing too it's like what's your food quality like um there's so many things in our environment that people forget about and so i wrote um something recently and so I know like the picture had a shaker bottle and so it was talking about like the one thing you need to remove from your life this instant and people are like oh but my beloved shaker bottle it's like dude like you don't realize like like plastics parabens and pesticides are like the big three p's of like stuff you want to minimize as much as possible so people don't realize like your conventional conventional body washes and soaps and face washes and all that stuff. Like those are known chemicals that interact with your body and can impact those testosterone levels.

No more showers. No more. Just stop. Don't worry. I stopped months ago. I'm cool. I don't need that shit anymore. What was the second thing you said there?

You said plastics and something and then? Plastics, parabens, and then pesticides. So obviously. What is a paraben? So paraben is basically going to be um so all of those are basically xenoestrogens so they're chemicals in your environment that basically act very similarly to estrogen so um if you've ever seen the guy at the beach that you know actually has man boobs that is you know that's not due to you know physical hormone but like that's due to like chemicals in your environment um if you want to think of it kind of like a bucket system right

so you got this big bucket you fill it up well at some point the bucket's just overflowing and you know what what happens on you know the level inside your body is you know you've got a liver you've got a gi and you know all of that should be excreting the excess stuff but you know say you've got a really really high fat diet you slow down your digestion well rather than excess estrogen being excreted out of the body well it's being reabsorbed back in so um just tons of stuff there but like parabens you're looking at anything from again you know your your skincare your your body wash um and basically and like cosmetics are horrific in this so and i think that's why again you you might see a little bit more hormone problems in females is you're

physically using more products so i think if you look at the guy it's like okay probably use like body wash deodorant and shampoo well your female reversely is like hey i've got you know 10 different hair products that you know put on my makeup you know put on my self-tanner put on my you know perfume so it's self-tanner for sure shaving cream i mean yeah yeah yeah i mean you see uh when you're walking through the stores you'll even see now things that say like no parabens no you know and it's uh it's interesting because like you'll even look at some of the nutritional world and how they even talk about these are in our foods. And other estrogen forms other than Xeno, like Phyto and all these other estrogen, you know, prefixes that we can put on the front.

Yeah, it's incredible. So when you're looking at someone, do you actually get your clients to do blood tests? Oh, absolutely. Anytime, honestly, you know, like the more, the more data you can have oftentimes the better. And so it's like, you always want to start basic, right? Like let's, let's not worry, you know, chasing the rabbit hole of blood work. If you're still like, Hey, I eat McDonald's every day, you know, but it's like, if you hit a point where it's like, you're eating healthy, you're doing all the right things, but like, you know, weight loss

isn't happening or body compositions, you know, not on point. That's where it's like you're eating healthy you're doing all the right things but like you know weight loss isn't happening or body compositions you know not on point that's where it's like okay you know we we need to get some blood work um or even you know like i think with guys you know if you want to talk about it's like man i just don't have any energy you know i'm feeling really run down and sleeping like shit and and you know that's when it's like hey dude like it's not expensive to go you know get your total testosterone, free testosterone, get that scoped out. And again, it's never bad to rule out things if it's like, okay, well, you're already supplementing vitamin D. You're already supplementing B12. Kind of just the main staples that would attribute to feelings like that.

Like you're still feeling like crap and you're doing everything right. Like let's get some blood work on the table for sure. What would you say would be like the average of somebody that's maybe at that level of like, hey, get rid of McDonald's or you need blood work, you know, like people coming into, you know, I am three and like having a nutritional education or coaching, whatever it is that they're looking for. Do you find that some of them are, you know, 50% are still, they have no clue or is it, you know, where, where are you guys kind of at and the spectrum of the clients that you're dealing with? So I think like we're super grateful for the fact that like mostly thus far anyway, like we've mostly dealt with CrossFitters. And

so I feel like we just have a little bit easier barrier to entry because most people do, you know, they got into CrossFit. And so there was that focus on eating zone or paleo or you know it's not uncommon you know at this point to say like macros and people like oh yeah i tried my macros a few years ago people have been like wait what's a macro like what what language are you speaking right right um so like i think even you know it's not uncommon i'd say maybe one in 10 clients already has blood work to provide where it's like, hey, I just saw my doctor, you know, here's updated stuff for you. And so like, again, that's always rad. But I would say, you know, empirically, when you're working with a client anyway, you know,

the first three to four months you're spending fixing all the lifestyle stuff, you're helping them find a better relationship with their, you know, their job, their spouse, you know, going to bed, whatever it is. And so I would say maybe around the four to six mark you know if it's like again you're doing all the right things and just you know the pieces aren't adding up that's when it's like hey you know maybe this is something you know and I've had clients I never pulled bloodwork and it was fine but again you know it's like nobody hires a nutrition coach because they feel good like they're coming to you because they feel

like shit or you know there's a there's a resolution that they're hoping to find. And so, you know, if you're doing all the right things, it's just not adding up, you know, blood work for sure. Are you finding a lot of the stuff in the higher level athletes or is this just the regular Joe coming in that just can't seem to get, lose that extra 10 pounds or to start feeling good in their day to day? Man, I'd say both ways, right? Because your people that are the higher level athletes, you know, they're training themselves

into the floor, you know, they're, they're, they're doing way too much exercise and they're probably, you know, again, they're probably not sleeping enough. They're under recovering because they're not eating enough carbohydrates. But reversely, you know, I'd say, honestly, you're probably seeing the low testosterone issue more in, you know, just your average shows or, you know, you'd say, honestly, you're probably seeing the low testosterone issue more in just your average shows. You think about most people. Fluorescent lights sitting in the cube all day. Brutal.

It kills people. And even especially as you start having kids and stuff again, you're going through that phase where it's like, cool, wife just popping out a baby in the next six to eight months. What is sleep? Can I buy that? I wish. Doug, can you buy sleep? Can I buy that? I wish you could. Doug, can you buy sleep? Is that something you figured out? Luckily, I sleep pretty damn well even though I have three kids now.

For my brother as an example, he had a kid where he was up all night, every night, and he would have paid any amount of money for more sleep. If it was possible, I know people would do it. Regarding coaching, you mentioned earlier for the two-day seminar certification that you guys have, like the first half is kind of more physiology-based. It's the tactics and whatnot of the science of good nutrition. And then the second day is more like the science of behavior change. It's psychology as an example.

So what tactics do you guys have for implementing behavior change in clients because telling someone what to do and getting them to do it is radically different totally so um our big kind of company phrase is that idea of leading from the front right and so i always tell people like it's not coaching is not as simple as like okay here's your macros like go eat 150 protein 200 carb carb, 50 pounds, like that doesn't mean anything to somebody, you know, you've, you've got to show them how to get there. And so it's, you know, we teach how to create that prescription and how to generate it, but then how to apply it too. So again, you know, if you're bringing in a client that's already, you know, been doing macros for years, awesome, you know, you can instantly go to them, say, Hey, here's a set of numbers. Be on your happy way. Most people, you know,

you might not start with macros. It might be like, Hey dude, so, um, you're going to FaceTime me later and we're going to clean out your pantry and then we're going to clean out your fridge and Hey, you know, go to the grocery store and FaceTime me and we're going to go grocery shopping. And you're teaching somebody how to, you how to meal plan and meal prep. And then over time, you could start layering in stuff where it's like, okay, we're shooting for 120 grams of protein. That means we need this amount of ounces of meat. Let's hit that.

And then you're like, okay, this client, Connie, Connie knows how to get her protein. Cool, let's give her a carbohydrate goal. And so you can start to add layers to the cake. But, you know, if it was your first day, like, you can just be like, here's some numbers. Bye. Like, that's not coaching. Like, you have to physically show them how to hit that.

But you've got to meet them where they're at. So, again, you know, if this is somebody that's, you know, eating out of vending machines at McDonald's all day long, like, you're probably not starting with macros. Like, we're talking about basic bee nutrition. That's funny. A client of mine, I actually will look in his garbage that he puts up. Stop. At the base of the hill, I open up his two garbage cans. I'll walk up there, and I'll be like, who the hell's McDonald's bag was that?

A little trash bag. And he's asking me why he doesn't have a six-pack yet. I'm like, oh, come on, man. Actually, we're going to take a little break. When we get back, we're going to find out what's in people's pantries because that is very exciting stuff to me. There's got to be some horror stories out there. So we'll be back.

I want to give a shout-out to our sponsors on it. We were down in Austin, Texas, hanging out with everybody from Onnit and freaking love that place. They have this smoothie down there called the peanut butter and jelly keto smoothie. I don't even know how you make it, but I totally stayed in ketosis the entire time. I'm positive of it and so delicious. Not exactly what we are, the products we are talking about for our sponsorship with them, but we are incredibly stoked to be able to hang out with Onnit and be able to work with them. Everything that goes on at Onnit, top notch from the clinical research they're doing on

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So get over to onnit.com backslash shrug. You're going to get a free 14 pill bottle of alpha brain and 10 off all other purchases at on it.com backslash shrug once again a free 14 pill bottle of alpha brain and 10 off all purchases at on it.com backslash shrugged and back to the show welcome back to barbell shrug laurie king is in the house killing it at the Fitness Business Summit here. During the break, we're going to talk about people's pantries and the disaster that is, but during the break, you just hit a nasty round-off back handspring into a backflip. Where did this gymnastics thing come from for you? Yeah, so.

I assume you didn't just learn that. You were born with that, I don't think, right? YouTube. Doug and I actually learned earlier today. It's easy. Just land that. You were born with that, I don't think. YouTube. Doug and I actually learned earlier today. It's easy. Just land on your feet, tuck your knees, you're good. Talk and go.

Yeah, no. So I was a competitive gymnast for 12 years. Nice. So I always make the joke, like, I can't do sports with balls. It's just me and gravity. That was kind of my jam. And so I started gymnastics when I was five, know kind of did that until got into uh high school and then it was like wait i just want to be like a normal person you know like i just want to have friends and um get out of the grind of like it was

like i would get out of school you know basically train like five to nine go to bed and then rinse and repeat so um it's just one of those like asshole teenagers that was like ah i just want to be a normal kid. And then you're like, oh. Except you can do round off back hands. Right, right, right, right. Ballers. Well, everybody else is playing with balls.

Party tricks. Party tricks are the jam. Looks like you're a little out of the curve. So you mentioned earlier, for a lot of your clients, you're hopping on the FaceTime. They're a disaster. What are we seeing in people's pantries leading to all these problems? And what are some of the kind of first steps you start working with people to just get them to understand general nutrition principles?

So definitely in the pantry, it's just tons of processed foods, right? So I think you're seeing. Delicious, delicious. Don't eat them, but they're delicious. You're seeing your traditional you know like oreos twinkies um that sort of thing you know and it's weird right we've got this diet culture where it's like oh i'm gonna eat healthy so maybe you see like the little 90 calorie you know snack packs and this and that um so it's really just like you know doing a full house sweet because

the honest answer right is like it's in your house you're gonna eat it at some point you know, doing a full house sweet because the honest answer, right, is like it's in your house. You're going to eat it at some point. You know, it's there, so it's going down. Even if you don't want to eat it, you realize you shouldn't eat it, I think people rationalize, well, I paid for it, and I want to waste the money. Yeah. And so just because they don't want to waste the $2 on the chips or whatever, they'll eat the chip to feel good about the purchase, which I think is insane.

You already spent the money. Just throw it away. Well, I mean, are supplements any different, though? It's like you invest like $50 in protein. You're like, man, this tastes like dog shit, but I'm going to drink it anyway, and you're choking it down. I think I've got whey protein from like 2005 in my cabinets. I was in your pants for it.

You do? Yeah, it's gross. I never finish that stuff. I'm like, well, I'm going to try some whey. No. Well, we'd I never finish that stuff. I'm like, I'm going to try some weight. No. Well, we'd have to throw that out on FaceTime. Did you ever buy like a five-gallon bucket of Weight Gainer? Yeah, back in high school.

I bought two of them one time. It was literally you had to carry it. Like my handle. It was like a paint bucket. Oh, yeah, like a paint bucket. Myoplex Mass. Yeah. Oh, yeah.

I bought way worse things than Myoplex Mass. But I do remember Myoplex Mass. That shit was my gut and a half. You're like, oh. That was like the first meal replacement. Just have this. They're the ones that came out with the meal replacement. Just as good as food.

No, it's not. I thought it was. Yeah, me too. Wash it down with some hamburger helper. College. Killed it. I remember one of the first proteins I ever tried to dump into a glass of probably milk at the time. But into a glass of liquid. and I tried to stir it.

I tried to mix it. It was like I was pushing around a ping pong ball. I was not mixing at all. And then I was like, fuck it, I'll just drink it. And then it's coated. That whole outside is coated where it's slimy on the outside, and then you have to bite it, and then it just bursts into powder in your mouth. You just stuck all your teeth and kind of washed it off with the rest of the liquid.

How does that little ball in there not get wet? Like just the outside, and then all of a sudden it's just like powder in your face. We've come a long way since then. It's called fillers. Astronaut food. Okay, so how do you take these people that have Oreo cookies in their pantry?

Like they're coming to you for help, so they already have some, at some level they want to make a change. Totally. But still, even when you want to make a change, change is hard. What do you do? You say, fucking just throw everything away, and they say, I don't want to. You just say, fucking do it anyway, and they just do it. How does it work?

They just hang up on you. Eat them. I mean, so it's a careful line, right? Because it's intrinsically like if somebody says, hey, don't have, insert the blank, you're like, oh, I i didn't want it but now i want it even more um but i think it just comes back to again like if the shit's in your house it's gotta go it's it's gonna get eaten at some point so like if you can get people to just you know clear house on the pantry clear house on the fridge start with a clean slate and then you'll make sure you fill

it with foods um i'll be honest i've never never really had, you know, cake back from people or, you know, they're again, they feel so shitty that they're grasping for straws. Like they just want to get to feeling better. And so again, I've never really had, you know, people fight back on that sort of thing. Have you gotten into any, uh, like the large transformations? Are you mainly dealing with people that are like looking for that extra 5% performance? Oh, man. So people probably hate this answer, but, like, every coach specializes in something, right? Like, you kind of find your niche of people that you work with.

And so for me, like, I really like the people that are kind of in that darkest place. So, like, I kind of end up with the people with the more severe problems of, you know, hormone issues or gut issues. My specialty actually for a long time was I was diagnosed as hypothyroid at 17 years old. And so that was my big population was, you know, the best coaching always comes from whatever it is you already have experience with. So, you know, I guess a great example would be, you know, like you've never been through pregnancy, so you probably wouldn't be as great of a coach for, you know, coaching, you know, I guess a great example would be, you know, like you've never been through pregnancy, so you probably wouldn't be as great of a coach for, you know, coaching, you know, somebody that's coming off of a pregnancy as, you know, we have a coach on our team named Jess. She's awesome. You know, she just recently had a baby. So, you know, if you're looking at the two,

you know, there's a very clear fit, you know, who would be the best. And so part of that is why, you know, like when, when people come to IM3, you know, they reach the best and so part of that is why you know like when when people come to im3 you know they reach out for coaching they actually have a call um with nicole and so you know basically nicole you know listens to a brief introduction you know kind of kind of ask some questions put some feelers out and then you know connects you know basically connects you with the coach that would make the most logical fit so again you know anybody that comes in and they're like hey i'm hypothyroid. Cool.

We've got a coach, you know, that's hypothyroid. She can take care of you. So, certainly if someone has Oreo cookies in their pantry, they were at the grocery store and they bought those and they took them home at some point. So, even if someone doesn't want to have them in their house, next time they're at the grocery store, they might see them and be hungry in the moment and be like i'll fucking just throw it in their basket now they're back in the same situation that they were in before um calling you to like make them throw them away uh have you guys ever experiment experimented with um especially with maybe the wealthier clients like having someone

do their grocery shopping for them that way they don't have the temptation of the cookies to grab they their assistant just has a list or like a food delivery service where like they just, you know, select the items online. And then those are the only items that show up in there. The pull to buy these things that look so tempting right at arm's length. They can just grab another cart that that temptation is now gone. So I'd say it's twofold, right? Like, obviously, you know, again, like we just want clients to be compliant. So if they're willing to spend the money on, you know, ready made food services, like, that's great. But like, I think what we're always looking for nutrition coaching wise is like,

we want to find sustainability. And like, that's not sustainable, you know, like, if it's your birthday, like, you know, it gets back to why template nutrition doesn't work. Like, if it's your birthday, have the damn cake, you know, like, not going to find cake in a ready made meal, you know, from, from the company or stuff like that. And so I think that's where like macros in general just shine. Cause I was like, we're more concerned about, you know, the proteins, the carbohydrates, the fats that are composing your meals. And, you know, certainly like you don't need to be eating, you know, Oreos or cake every day, but again, you know, if it's your birthday, you could easily fit that birthday cake and, you know,

into that day and then keep cruising. So it's kind of finding that balance of like if it fits your macros versus like flexible dieting. And so if it fits your macros is often the extremes of like, oh, sweet. Well, like I had a donut for breakfast and then I had tacos for lunch. And, you know, kind of we're very focused on the food quality side. And I think that's something as a company we pride ourselves on is, you know, like we, you know, hey, rather than buying two buck chuck and, you know, really poor meat quality, like invest, you know, buy the grass fed meat, the, you know, the higher quality bison, you know, buy the wild

caught fish, you know? And so same thing, it's like, you know, if somebody ultimately, like I think where my mind instantly goes like ice cream, you know, like I would rather see a client eating Halo Top versus, you know, other stuff out there. And so sometimes it's just finding, you know, can we find the substitutions? But we talk about this in our mindset course actually is like, you know, well, are you a abstainer or are you, you know, a moderator? So can you have the food in your house? Can you have cookies? And like, that's fine. And you know know a moderator so can you have the food in your house can you have cookies and like that's fine and you know they don't tempt you reversely you know if you're an abstainer like the cookies aren't in the house so your barrier to entry is like you have to physically get in your car drive to the store purchase them drive back home before you can

eat the cookies you know like it's important to understand with clients like which person are you so you can you know best you know best kind navigate around that and what were those two types of people um sustainers and the so it's abstainers or um oh man you're making me um it's moderators or abstainers so obviously moderator being somebody that you know again you can have it in your house it's not tempting um reversely an abstainer would be like no we need to physically you know just not buy it you know not have it in the house it's not tempting um reversely an abstainer would be like no we need to physically you know just not buy it you know not have it in the house that's cool so jump me back before you talked uh dropped uh the word intermittent fasting in when you're talking about some of the you know the maybe some of like the hot words that are coming into you where people are showing interest

have you seen a you know have you seen as intermittent fasting becoming one of those or the ketogenic diet like that you know like you had to drop the cable yeah well you know have you seen as intermittent fasting becoming one of those or the ketogenic diet like you know like you had to drop the cable yeah well you know and it's not even so much the ketogenic diet but as i think like uh as a nutritionist you kind of are dealing with you know not only their own behaviors but this marketed biased behavior that's being approached to them so then how do you uh circumvent what they think is right based off of marketing or what you know is right for them as an individual and basically be like yo let's step back from like what you think and listen to what

you know i know about you or you know what you're telling me totally so um man you had to go he had to go the keto route because now i'm like no i want to pick on the keto hey man you know you talked about the hard question you talked about meat quality and you know one thing that goes on in the ketogenic diet is like you have to have the high fat well where's the highest fat going to be it's not the 95 5 beef that you're buying so like all of a sudden now you're looking at 70 30 and there's 35 grams of fat for every four ounces and it's like well what are what side of the table are we on like where where is there value in that if there is any who are the people that are supposed to be in there and like how do you how do you battle that so i think like

ultimately right like like we wish everybody was rich we wish that everybody could afford you know to just shop that whole paycheck i wish you were rich too but you know i mean like you've got a level like i think it's first understanding again like where is your client at and what can they feasibly afford so in an ideal world yeah you know everybody would be what buying wild caught seafood and shopping at whole foods but like maybe you live in the bum fuck middle of nowhere and you know like you've got access to what you've got access to so um i think you know regardless like when we're talking about, you know, food quality and stuff like that, it all goes back to hormones. Because again, if you think about an animal,

whatever it's eating, you know, you're consuming as well. So if you compare two cows and you've got a cow that's eaten, you know, like I remember headlines not too long ago, like a Skittles truck, you know, flew over on the highway and dumped all its Skittles. And so those were actually supposed to be feed for cows. And you're like, oh like oh well cows are supposed to eat grass so i mean if you've got a you got if you've got a cow eating skittles and you got a cow eating you know grass like which do you think is a little bit healthier animal you know same thing like you want to be behind the you know the highest quality meats that you can for yourself certainly but um to kind of go back to your question you know like there's all these sexy marketing and gimmicks and and the thing is you know like somebody

somebody invents an idea and then they write it because you can make money off of it right like oh you know i'm gonna come up with this crazy cool diet where you do this and so you you write your little ebook and you blow it up on the internet and then you disappear with your millions you know um we've got to get back to who is a phone you made it sound really easy i have three e-books no millions you got to get on her channel you gotta get on her channel yeah yeah well we'll talk about that later off camera we need the system yeah but but you know so like we've we've got all these fancy gimmicks and you know especially like i feel like social media has kind of made things worse because it's like oh just you know do keto and you'll have abs like this and it's like well everything nutritionally works until it doesn't it's like yeah maybe you get shredded doing some crazy and

then diet and then you know you see that person eight months later you're like oh what what happened i haven't seen you on the media lately and they're like oh got it. And then, you know, you see that person eight months later, you're like, oh, what happened? I haven't seen you on the media lately. And they're like, oh, got it. So I think, you know, we've just got to get back to, like, stop thinking there's a magical pill. There's not a magical answer. Like, just do the right things, right? So it's like, again, you know, buy good quality meats. You know, buy as high quality of produce as you can afford.

Get everything. Stop the exclusion train. So, you know, something new is bad every week. I know Jason is always talking about, you know, like, oh, carbs are back. You know, they're back in public. When did they ever leave? You know, carbs are just fine. You know, most people do play a glycolytic sport, whether it's CrossFit. If you're going to Orange Theory, you know, you need carbohydrates to function. So therefore, you should probably eat them if, you know, if that's your modality. Reversely, you know, if you sit at a desk all day, you probably don't need tons

of carbs. The same thing, you know, people want to live the extremes. Like, we need fats in our diet. Like, cholesterol is literally a precursor for sex hormones. So, you know, you see your females that are like, yeah, you know, past year I'm working with a company, and I've been eating 35 grams of fat or, you know, 40 grams of fat. And you're like, so when was the last time you had a period? And they're like, it's been two or three years. And then, you know, sure enough, you start coaching with them, you know, you introduce a little more healthy fats and more avocado and olive oil. And that's, you know, damn. Oh, oh, man, just had my first cycle in years. And you're like, wow. And all you had to do was stop

excluding something from your diet. And, you know, so I think, you know, people, people get so caught up on fancy percentages, right? Where it's like, oh, I'm, I'm doing, you know, 40% this, 30% that. It's like, the more and longer I coach, the more I'm just getting back to having somebody on a well-rounded diet where, again, you know, we, we talk a lot about periodization. And so, especially if you've got athletes, you know, we need to look at, you know, there might be certain times where you're eating more carbohydrates, less fat, and then reversely different times of the year you might be eating a little bit higher fat, lesser carbs. You know, it all just goes back to individualization.

And so, again, you know, you can't go on Instagram, see a diet, and just instantly pull the trigger. Like, you got to do some work and make sure, like, does this actually line actually line up does this work for me i think you just broke a lot of people's hearts they're like i can't i'm not gonna look like that guy i mean uh i don't know if you ever saw that thing where the guy was like hey i followed the rocks diet for like 180 days ate exactly what the rock ate and the guy gained like eight pounds oh yeah you know and i mean he looked like he didn't gain any muscle i mean and he was like i ate everything the rock ate you know on this plan and it's like oh that's a template that really didn't work for you then i guess and i mean like that's the other thing too right like it's it's all order of operation so it's

great if you've got the nutrition down but do you have the exercise component down um i like i run into this all the time with people and especially like females it's hard because they'll be like okay like i want to gain muscle and you know but but i'm doing you know this in the gym and so like as a coach like it's weird and you know you're here for nutrition coaching and yet you're having to look at their exercise you're having to see does their exercise modality line up with you know the goals that they have and stuff like that and so you know if your goal is aesthetics, like, go body build. Like, unfortunately, like, I love CrossFit,

but, like, CrossFit does not equal, you know, potentially the body you want. Like, if aesthetics is your ultimate end-all, be-all goal, you need to go body build. Reversely, you know, if you want to go to the CrossFit Games, like, stop worrying about your abs. Like, that's the biggest conversation we have is, like, hey, let's get on the podium. Like, I'm going to take away your abs and, you know, we'll give them back later. But, you know, I've never seen that requirement.

Give me your abs. Give me them. I'll take them too. Got extra. You have started to push your training a little bit more into the bodybuilding, a little bit more of a hybrid approach as well um where did that transition come from and uh how's it going so far man so the back story was um i competed at regionals decided to make one last run for it um moved to a different city switched gyms like cashed all in on like, okay, we're going to make it, you know, back to regionals,

compete one more time, you know, really do the thing. And so I tore my shoulder a week after I moved to said new city. And so obviously had surgery, had a bank art tear in the shoulder. Is that that one right there? Yeah. That's a nice little battle scar. Yeah. So had surgery, and it was all just down to timing, right?

So you're looking at it as like, okay, like CrossFit opens rolling around, and I can still barely move a barbell. You know, it's just not happening. And so I was gunning it so hard, you know, to try and bounce back and try to be basically ready for the season that what happened was probably about three or four months after surgery, I was going to the gym and be like, man, I could black out under this barbell a little. Okay, like, whatever. And, you know, then it just kind of progressively kept getting worse. And so what happened was, you know,

I went and got blood worked on. I was like, oh, adrenal fatigue, like, and technically, you know, the term we hear now is HBA axis, or HBA axis dysfunction, excuse me. And so, you know, it was basically just, you know, I was doing all the right things, I was still sleeping, you know, eight hours, I was eating, you know, 400, 500 grams of carbs a day getting an adequate, you know, adequate calories. But I was just simply overtraining and, you know, trying to, you know, trying so hard to get back to what I was to be ready for the season that, sure enough, kind of slipped into the shit bucket. And so it's kind of like a coming to Jesus moment. Like, okay.

The shit bucket. The shit bucket. That's a thing. Sometimes you just slip and you land in the shit bucket. And so, you know, it was kind of, it was actually how I ended up in Austin because I didn't know how to, you know, it was like, okay, like I clearly, if I'm going to the gym, I feel like I'm going to blackout during workouts. Like we need to take more rest days, you know, we need to peel it back. And so, um, I got into functional bodybuilding and like, to be honest, like that was always the advice I gave to people. It's like, well, just, you know, switch to such a little more bodybuilding or, you know,

check out other programs out there. And so the, um, the honest answer is, you know, switch to a little more bodybuilding or, you know, check out other programs out there. And so the honest answer is, you know, I tried it. And then, you know, if you've ever done like sets of 10 on like back squat or deadlift, like they get shitty. Yeah, it's really hard. And so same thing. It was just like, man, this isn't a good fit. And so I actually got linked up with Brian Borstein out of San Diego Athletics. And so kind of his specialty is basically just like, you know, Hey, um, I want to look really, really good and not hurt. And when you've been to that place, you know, like, again, like you're desperately trying to get out of that place. And

so, um, I've been working with him for probably about seven months now. And so it's been really cool. Cause it's like, Hey, I don't feel like shit at the gym um but i'm seeing you know drastic changes and you know body composition stuff like that and like the irony is like in crossfit that's what i was always chasing like i just want to look good and like feel good about myself and so like you know i didn't come from the space you know competitive gymnastics like i promised we weren't bicep curling was you know wasn't a priority but um it's been cool you know it's it feels good to go to the gym. And I think the biggest thing I noticed was my day for work used to end at whatever point I went to the gym. So it'd be like, okay, hit my training session, zombie brain, not getting anything done. And so that was the

biggest moment of clarity is maybe about a month ago, it was was like wow like i'm taking client calls late at night like i'm leave the gym feeling better um and and so it was like it was a transition because again you know crossfit everything is go fast go heavy you know leave it all out there and your adversity bodybuilding's like go super light you know contract as much as possible you know lots of tempo work and so on it's definitely had a learning curve. But when I honestly look at it now, it's like, man, I've got the body composition I've been chasing for years. I feel good. I don't feel as beat up.

So it's been cool. Have you ever had an arm pump so massive that when you get back to the car and you reach for the steering wheel and you're just like, I should wait a minute. I'm not ready for this. What do I do? What do I do? Should I move the seat up? What do I do? Dude, actually, the worst one.

Have you ever gotten in your car and gone to hit the accelerator and your calf cramps? I've done that many times. Stick shift, and I didn't understand how my phone wasn't working with the clutch, and I'm like, come on, man. Can't push it in far enough. So we had a running joke at my gym. There's a guy at a streamlined crossfit, and he's always like, man, arm day again. And obviously coming off his shoulder surgery, like, you know, you're not using your arms to get a little soft.

And, you know, my arms were kind of always like my upper body was always like pride and joy and so um that was kind of a big priority when when i spoke to brian was like hey dude like just want to get jacked you get shredded and so i do i i do arm stuff or shoulder stuff you know three days a week that's great you look great are you uh looking at competing soon is that yeah so you're doing it for the love or you're going to do it for, you know, like you want to step on the stage. So basically, it's funny, right? So when I hired Brian, our initial conversation was like, hey, so this is what I want to do. You know, like I want to look really good. But make sure you still program gymnastics.

Like I really love gymnastics. And hey, Brian, like can you make sure to program, you know, like some Olympic lifting? Like I don't want to lose that and so like i i remember you know we had our call and i went home and it was like laurie what are we doing because like what you're asking for and you know what you actually need are now two different things right so so it's your stereotypical nutrition client that says like oh like well i want to get leaner and i want to get stronger it's like well these are on two you know very different spectrums you know what i was asking brian to do is like hey man i still want to you know crossfit i still want to be a crossfitter but i want to look good and so

we did you know like sure enough i like slept on it and then like sent the text and i was like hey i'm an asshole like can we hop on the phone again and so you know we we kind of reframed it was like hey like my my goal is actually i do just want to look as good and so you know we we kind of reframed it was like hey like my my goal is actually i do just want to look as good as possible you know how to what whatever you need to do you know program that ignore all the conversation we had yesterday and so you know sure enough you know kind of kind of reframe the programming and uh and stuff like that but no um my my focus right now is honestly you know competing is great you chasing, you know, that high that you feel when you're on that competition floor. Like, that's so cool.

But, like, where my heart's at right now is just paying it forward to the nutrition community because there's so much broken shit out there. And, you know, there's so many people that are writing, you know, templates from just the, you know, like, different modalities and applying it to crossfit where where they don't belong right so like i think the biggest one i see is you know people are like oh it's it's a rest day so i don't get any carbs well like glycogen takes 24 to you're still recovering yeah like glycogen takes 24 to 36 hours to recover so we take away all your carbs on your rest day you're gonna feel like shit when you go back to the gym the next day. Like we can't do that. Right. And so I'm really just cashing all in on the education side. And that's where my heart always was. Anyway, it was just a little bit distracted by, you know, shiny object syndrome. And again, you know, competing is fun.

But like at the end of the day, like that's not what you're going to be remembered for, you know, like, you know, what's cool, like changing lives like changing lives and you know if you have somebody that's 400 pounds and you know they you get them down to buck 50 and super healthy like cool they can now keep up with their kids you know they we we physically added years to their life like that's cool like hitting a barbell pr like that's cool too too, but you know, it's just priorities. And so priorities right now is just, you know, giving back to the nutrition community and, you know, just doing what I love. Well, I mean, it's great that you had that experience, you know, because it's, uh, you learn more from your mistakes, right. Or you maybe not a mistake, but your

experiences and within those injuries are some of the greatest learning moments. Totally. And, and it's, it's like I said earlier, you earlier you know like the the best place of coaching comes from the one you've personally experienced so you know you can give advice on oh how to bounce back from an injury you know like well i live there you know i've lived the competitive lifestyle so like cool you know like i've got one client right now that's you know sitting really high on the leaderboard and you know you better believe like our nutrition the past year and a half, you know, we've been able to hit that as well as we've hit it because it was a place that I came from. And so, you know, that's something we always talk about, you know, your best teachers or your best nutrition coaches are probably the people that

were the most fucked up. For me personally, like even, you know, in my younger years, you know, I told you I was diagnosed as hypothyroid. Well, if you have a sluggish thyroid, your thyroid does everything. It's your metabolism, your temperature, your sleep, like it regulates everything. And so if you're hypothyroid, you tend to struggle with your weight. And so here I was, you know, I was 18 years old, been athletic, you know, played sports, went to Gold's Gym, you know, two hours every day, you know, was super fit, thought, you know, thought I was doing all the right things, and so I kept gaining weight, kept gaining weight, you know, stuff got weird, suddenly I was sleeping, you know, 15, 16, 17 hours, and my parents were like, dude, like, what's going on, like, you're missing school, you know, because something's not adding up, and so with all my thyroid stuff, what happened was, you know, like, through high

school and college, I got really, really restricted about my eating, and so same thing, you know, so just, I've got a little bit of experience in everything, and so that's why, you know like through high school and college i got really really restricted about my eating and so um same thing you know it's just i've got a little bit of experience in everything and so that's why you know we make a joke where it's like any client you throw my way like it's no big deal you know then i've had my foot in a little bit of everything i have one more yeah where do you where do you draw the line or where is the line kind of drawn between a diet and a disorder, right? Where I think a lot of people in like today's, you know, fitness culture are a little disconnected from like health at sometimes. So like if a diet is restricting you from certain things that are affecting your hormones or whatever it is is that now a disorder you know and if is you know so is this like something you that you deal with the disorders at times uh eating disorders you know obviously overeating under eating whatever it is binging you know it's really just understanding

like practice of scope right and so like i've even had my fair share of clients where like you know initial reactions you you get into things and you're like yeah this is fine and then you're like uh-oh you know kind of not looking so hot and so our biggest thing is always like you've got to understand like again you know here you have to you know source people out if they are falling into that land of disorder or you know if it's just just a little bit out of your scope. And so, you know, especially like what comes to mind is, you know, if you've got a client that's, you know, struggling with bulimia, that probably needs to be somebody that's working with a registered dietitian. Like that's not someone that, you know, you as a nutrition coach or you're newly certified,

like that's not in your scope. That's good. Yeah. Right on. Thanks for hanging out with us. Where can people find you? So you can find me on Instagram, LaurieKing underscore I am three. You can find us as a company, I am three nutrition.

We teach certifications through the Nutritional Coaching Institute. But super big, like Instagram is probably my main one. I'm on Facebook as well, Laurie Christine King. But for sure, Instagram's the way to go. That's where I'm blowing up the stuff. Actually, I'll back you up on that. Your Instagram account is fucking totally awesome. There's a lot of really good content on there.

So if you are interested in learning from Instagram, go check out her account because there's all kinds of good information on it. Mr. Strong Coffee, tell us about it. About Strong Coffee? I want to know. Man, Strong Coffee is dropping very soon, and it's 100% instant nutritional coffee products that we're coming out with, and our first being a latte. It's very exciting.

We have 15 grams of collagen protein, full spectrum. I thought you'd appreciate that. Five grams of MCT, and then we load it with coconut water extract, some L-theanine, hyaluronic acid. 5 grams of MCT and then we load it with coconut water extract, some L-theanine, hyaluronic acid it's great for your skin, nails connective tissue it's absolutely delicious

why don't you throw the best ingredient in there, it's called delicious I know, I know get out of the nerdy shit it's delicious I get geeked out about the ingredients I was pleasantly surprised at how fucking good it really is. It tastes very good, and it mixes really, really well. There's nothing worse than a friend showing up with a product.

You're like, dude, what if it sucks? I'm going to have to tell them, it's fucking delicious. Go drink it. It's good. Yeah, man, I really appreciate it. It's been awesome, and I'm excited for people like Lori to even see, like, if this is something that a nutritionist could use. I think that a lot of people in today's society, it's like Starbucks.

And they don't even realize that they're drinking 300, 400, 500 calories. And they're throwing everything out the window with the amount of sugar and everything that they're. So it's just, you know, long story short, drink some strong coffee and shut the fuck up. What you produce is more of like a healthy breakfast option. Totally. Kind of framed as coffee. Yeah. Yeah.

I mean, our goal is, you know, I jokingly always say, I want to make breakfast badass again. Yeah. Right? And because I think that breakfast has become a little bastardized. And we're kind of forgetting the overall semantics of the word, which is to break fast. Like, you haven't eaten. Now, what is the first thing that you're going to ingest? Let's make sure that it does the right thing.

So, let's make sure you get the protein. You get the fats. you get some hydration i mean 76 of people in in america are dehydrated you know they have mineral deficient water so i mean we have minerals we have potassium and magnesium inside of here and it tastes delicious and it takes less than three seconds to make i mean hot or cold which is cool you know you can have an ice latte on the way, or a hot latte, and it's cold brew. I forgot to tell you guys that. I never told you that. At Von Rothfelder. At Von Rothfelder on Instagram,

or at Strong Coffee Company. Mr. Larson. You can check me out on Instagram, Douglas E. Larson. I'm at Anders Varner. Come and hang out. Shrug.ShoulderFix.co Physical Therapy. Strength Training. Get healthy. Feel good. Get back hang out. Shrug.shoulderfix.co. Physical therapy, strength training, get healthy, feel good, get back to training. Make sure you follow the show at Barbell Shrugged Podcast.

Download us in iTunes. Leave a nice comment. Subscribe on YouTube. I think we got it all. I think you said the things. You said the things. At Anders Varner, at Barbell Shrugged Podcast. Be here every Wednesday. Coolest conversations in the strength conditioning. Come hang out. Thank you guys for tuning in. I want to give a rundown of all of the sponsors that help us keep this show going.

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We will see you guys next week. Next on Barbell Shrugged, we're at Alliance MMA with Dominic Cruz. Talk and fight game.