Rob: If you care about your health and your overall athletic performance, you're going to really enjoy today's episode of the Pro Talk Podcast. But before we meet today's guest, do me a favor, please push that subscription button as well as the notification bell. And also in the comments, you can tell me who you'd like to talk to next time. ⁓ did I mention you're going to find out should you buy one of these? Something I use every single day of my life. today's guest, she's a member of the National Academy of Sports Medicine. She's certified in personal training and health coaching. I want to welcome to the Pro Talk Podcast, Lisa Tucker. Lisa, how are you? Lisa Tucker: Doing good. How about you? Rob: We're great up here in the ATL. You're down there in Florida, nice and cool, right? Lisa Tucker: Nice and hot. Hot one today. The the hottest so far. So far. Yeah. Rob: Yeah. Well, we're at the halfway point of the year and and I know some people have ⁓ yearly goals to lose weight. It seems like that's what everybody's goal is at the beginning of the year. As a personal trainer, what do you see the main thing people get wrong about trying to lose weight? Lisa Tucker: That they're gonna do it in six weeks one thing. ⁓ you know, I think marketing really messes with people's minds and they ⁓ think that ⁓ you know, six weeks to this, six weeks to that, you know, it's it's not ever six weeks. I think that's one of the biggest things that people that people wrong. It's be ⁓ it's a journey. And and the more weight you have to lose, the more of a journey it's gonna be. And it's gonna be work and effort lifestyle and you've you you know, you've gotta commit to making changes. it's there's a there's not a quick ⁓ a quick ⁓ Rob: No. Yeah, it always cracked me. Lisa Tucker: We're looking we're looking for quick fixes. We're looking for a cure in a package. And you know, you see that with all the GLP one drugs and you do, you lose weight, you lose weight on looking for the ⁓ fancy, exciting, ⁓ ⁓ to get on. ⁓ ⁓ most effective things are the most boring, exciting things. So ⁓ it's it's just staying consistent ⁓ and doing obvious common sense things. Rob: Yeah. Okay. Lisa Tucker: just just keep doing it for the long for a long time, long term. ⁓ Rob: Right. Yeah. It always cracked me up to lose thirty pounds in thirty days and I wondered, could somebody just eat crap and gain thirty pounds in thirty days? I mean it's I don't know if you could gain that much. Lisa Tucker: But you can gain the weight a lot quicker than you can take it off. I'm sure. I mean that's how our species has survived. Rob: Okay. Lisa Tucker: thousands and thousands of years is that we're able to take in calories and we're able to hold on to calories because if we could lose weight as fast as you could gain it, we would have died out a long time ago. how our bodies work. That's how they're supposed to work. ⁓ the more weight that comes off, the more it slows down. ⁓ that's normal. People think that's not normal. They they're like, why why doesn't it come off? ⁓ that's what your body's made to do. That's how it's made to survive ⁓ and Rob: Mm-hmm. Yeah. Yeah. Lisa Tucker: And shortages and and all the things, you know, and we just don't live in that world anymore. And so we don't need, you know, want it to come off fast. It just doesn't come off fast. ⁓ that's That's what your body's supposed to do. Rob: Mm-hmm. Yeah. It it struck me last night I was watching a baseball game and you know they they have the advertisement stuff behind home plate. And it said, ⁓ why wait? And then had some pharmaceutical thing started with the Z. And then over here behind the ⁓ home plate it said, Ask your doctor I looked it up. It's again one of those what do you call it? GLPs, those quick injection thing. Yeah. Lisa Tucker: GLP one rug Rob: Wha what what are the main side effects of s some of these quick fix things that you see out there? Lisa Tucker: I mean GLP one drugs, I mean you can y you know, ⁓ ⁓ people taking them that don't need to be on them. They're already skinny. ⁓ Pancreatitis. I know people have gotten pancreatitis. A lot of times you can't eat. It'll it'll it slows down your digestion. It slows down the food going through your digestive system and people can have intestinal blockages. They can have pancreatitis. ⁓ We don't yet I mean I don't know yet like long term. ⁓ You know a new drug comes out, you know, 10 Rob: Yeah. Lisa Tucker: 15 years down the road, they could say, ⁓ oops, by the way, if you were on this drug, you might want to get involved in this class class action lawsuit. you know, people are are you know, they're not they're not getting in enough, especially you have people that are taking it that don't really need it. ⁓ know, I heard one lady say she, I it was a doctor that took it just experimentally for herself. She took a shot and she said, I couldn't eat for three days. ⁓ Rob: Yeah. Sure. Mm-hmm. Holy cow. Lisa Tucker: So sometimes you get you get, you know, know, there's a risk of not getting in enough. ⁓ Rob: Mm-hmm. Lisa Tucker: You know, some people do really well on them, some people need them because, know, with any drug you have risk and you have benefit. And have to weigh, you know, the risk is ⁓ for you what the benefit is. If you're morbidly obese and you cannot get that weight off and you're going to die if you don't get the weight off, ⁓ then it be better for you to to do a GLP one ⁓ than, ⁓ know, and take risk there might be in the future. Rob: Mm-hmm. Mm-hmm. Lisa Tucker: If you're if you're already if you're not overweight and you're just trying to be skinny, you're taking a risk for no reason. so and and I d and I do know people that are doing that, it's getting to be a lot of people are on it. A lot of people that really need to be on it. They just want to be skinny. So Rob: Right. Mm-hmm. Yeah, we know a a professional tennis player or former professional tennis player saying, I'm not on drugs, this is health care and I thought, What did she just say? like it's a drug to me. Lisa Tucker: It is it is a drug. I mean it's ⁓ you know, it's a peptide. I mean and peptides are all the big thing right now. I mean, insulin's a peptide. But insulin has helped lots of people with diabetes. you for for her Rob: Mm-hmm. Lisa Tucker: You know, she she did lose a lot of weight on it and it's it's it's a it's a benefit to risk ⁓ What was the risk for you before? ⁓ is the risk being on it? ⁓ you have to stay on it. If you go off of it, the weight's gonna come back, unless learned good lifestyle habits ⁓ while were you know, ⁓ while were on it. how sustainable taking those injections long term. Rob: Yeah. Yeah. Well again, like you said, the consistent factor. Lisa Tucker: I don't know. It's so mute, we won't know. We won't know till years down the road. Rob: Yeah. Well you mentioned that the consistency factor that if they're not changing what they eat and if they're not increasing their exercise, I guess it's they're just relying on the quick fix. Lisa Tucker: Yeah, if you're if you're you know, obviously you're taking the drug, it's causing you to eat less. That's that's that's what it is at the end of the day. It it's causing you to eat less. You may not be changing what you're eating, you're just eating less, you're consuming less, and that's how you lose weight. you're not really learning new lifestyle habits. You're just you know, you're just taking a drug that helps you not be hungry. So at the end of the day, you're consuming less. You know, if you're if you're eating unhealthy food, you're just consuming less of your unhealthy food. You know, you're not really learning how to take care of your body and you're you're losing Rob: That's it. Yeah. Mm-hmm. Mm-hmm. Yeah. Sure. Lisa Tucker: Like like they say, anytime you lose weight, if you're just losing weight, you're not exercising, always a percentage of that weight loss that's muscle mass. So anytime lose weight, you're not ever just strictly losing body fat. So you're losing some of your muscle mass along with, you know, you're do you want to lose weight or do you want to lose fat? If you're losing, if you can lose muscle mass and still lose weight, and you know, you've lost weight. Rob: Yeah. Right. Lisa Tucker: Congratulations, you lost twenty five per you know, it's like probably I think the number I've the last number I heard was that, you know, when you lose weight, probably twenty five percent of your weight loss is muscle. And so unless you're doing something to make and that and I and and that's I mean, I knew that like Rob: Mm-hmm. Wow. Lisa Tucker: working in bodybuilding gyms and knowing the bodybuilding bodybuilders that's why they go through the bulking phase. They put on a lot of extra body fat so that they can build a lot of muscle so that when they're cutting, know, ⁓ they have built up extra muscle because they know when they cut, they're gonna lose a certain amount of that muscle. And they try to preserve as much of the muscle as they can while the body fat's coming off. ⁓ so you know you're gonna lose a certain percent a certain percentage of that muscle ⁓ you Rob: Got it. Right. Lisa Tucker: were always losing weight and always cutting at some point you're gonna start looking wasted. have to go back ⁓ build the muscle back and get in a calorie surplus ⁓ you can build the muscle back. So bodybuilders will bulk up, they'll get kind of chubby and they go through their cutting phase and try preserve yeah yeah and that and ⁓ because they that they're gonna lose a certain amount of muscle. Rob: Okay. Lisa Tucker: Can't always be cutting. You can't always be cutting. Rob: That's so lo right. Yeah. That's so logical. I've never heard it described that way, but that makes total sense. Now I hear all this talk about women and cortisol and they've their levels are dropping and what's the deal on that? Educate me there. Lisa Tucker: Mm-mm. I I don't even go there because always a hierarchy of things that we talk about when somebody comes in and they need to lose weight. Cortisol at the top. The top what are you eating? And then are exercising? And then are you sleeping well? Like ⁓ we got to through the fundamentals before we get down to the ⁓ Rob: Okay. Lisa Tucker: You know, if you're if you're eating six thousand calories a day, not even to cortisol yet. ⁓ know, you know what I'm saying? Like you can't blame cortisol when eating six thousand calories a day. ⁓ So talk about diet first. And I you, one hundred percent the time, if somebody changes their Rob: Yeah. Yeah. Lisa Tucker: And they start exercising. We don't we never get to cortisol. I don't even talk about it. We don't even have to talk about it. your diet straight, get your workout straight, get your sleep right, your cortisol is gonna be fine. So it's e it's not even ⁓ I I don't ever even we never even get to that. ⁓ But you can't if you're not doing the fundamentals Rob: Okay. Lisa Tucker: Cortisol ain't gonna fix anything. Fixing your cortisol. And and a lot of times your cortisol's off because your fundamentals are off. You're getting it backwards. Rob: Okay. Right. Okay. Yeah. So it's cause and effect. ⁓ okay. Now, ⁓ a lot of the questions I'm I'm bringing you today are for some of the ⁓ I hear stuff on the tennis court, like, you know, guys talk about this and ⁓ women talk about other things and and I hear women complain about going through menopause and weight gain and hot flashes and all that stuff. So is if if someone came to you and says, Yeah, I'm having trouble with menopause and weight gain, is that just one of those give it some time to work itself out or what? Lisa Tucker: No, it's like you've your body's going through a change. It's going through a normal change. Again, this is normal body n your body is supposed to do this. It does it for a reason. And you've got to help your body do what it's trying to do. So we're gonna go back to and ⁓ I went through the same thing. And when I went through it, ⁓ was like, I get why women ⁓ to get a drug, a pill, like the you know, I wanna I I wanna get out of this. I wanna sleep. I wanna c I wanna s you know Rob: Yeah. Lisa Tucker: you gotta go back to how are you taking care of your body? ⁓ are gonna get through it, but how are you taking care of your body? If eating bad, you're drinking lot of alcohol. Rob: Okay. Lisa Tucker: You're not sleeping good. You're not exercising. You know, it it's you've got to help your body get through it. ⁓ can you can help your body get through it by changing some stuff, and your body's still gonna go through that. But it it can be a lot easier or it can be a lot harder, or you can just go to the doctor and get some get some ⁓ which is people tend to do, because that's the easy route. ⁓ Rob: Quick pills. Yeah. Lisa Tucker: that's that's the easy route. I mean and you can do that, you know, I n women I know are on hormones. ⁓ you know, if that's what you choose to do, it's like no judgment there. But I do I have had women that say, ⁓ d I'm dying because I can't sleep and I'm like, Okay, are you drinking? I they immediately like get defensive. Like they don't want to talk about they don't to talk about that stuff. ⁓ but ⁓ gonna you, ⁓ alcohol consumption Rob: Yeah. ⁓ wow. Lisa Tucker: and a poor diet will wreck you. especially when you're you're going through menopause and the older you get, it will wreck you. But it's it's hard for people to change. They don't want to let go they don't want to let go of their stuff. You know, and and like I said, it's the it's the Rob: Okay. Mm-hmm. Lisa Tucker: It's the not exciting things. It's the it's the not exciting things that are really that are really the answer to that, you know. and I and I feel for those women 'cause I went through that. But I but I also I I mean I I changed a lot of stuff too. Your body changes and you have to change with it. You can't live like a twenty five year old drinking and staying up late all night and eating ⁓ garbage and being wasted the next day and then get up and do it again and then you expect your body Rob: Yeah. Okay. Lisa Tucker: to you know ⁓ I see a lot of people piling ⁓ piling stuff on top of stuff ⁓ drinking ⁓ weed you know the gum that I mean they're just piling stuff up and it's and it's just a mess to untangle you know ⁓ you know it all back to what you're putting in what you're putting in here ⁓ Rob: Mm-hmm. Yeah. Mm. Yeah. So Right. Now I know that you're a tennis player. Can you give the folks a little bit about your athletic background? Lisa Tucker: I started playing tennis when I was thirty two. So before that I didn't have I didn't have an athletic background. know ⁓ I never I was in the band. ⁓ I played the flute. I was in the I the flute. I was in the marching band. you know, had marching band, ⁓ symphonic band, and then I ⁓ Rob: Really? Okay, so was I. I was a drummer. Okay. Would you play in the band? Lisa Tucker: I was in symphonic band, I went to marching band. I played the flute my first year of marching band and then I went to color guard because that was a cool thing to do, you know. So then I went to color guard and I was you know, I had a flag and a rifle and did all that did all that fun stuff. But I was still in symphonic band and played. We tra we toured we traveled and went to competitions and all that good stuff. That was my high school thing. But I never played a sport. Mm mm. I s I started tennis when I was like thirty two. ⁓ Rob: Yeah. Okay. Okay. Wow. Okay. Well I I've hit with you and I've seen ya. You're a good tennis player and so I can tell you put in the discipline to get good at it. Lisa Tucker: Yeah, I d I once I did it, you know, you know tennis is addictive. So once I did it, you know, I really s I really did. I took a lot of lessons. I practice a lot every day. Every day I'm like, I gotta get good at this. ⁓ know, and I still play, you know, four four or five days a week. ⁓ Rob: That's great. So neither of us are in our twenties anymore where we could just no major warm up, no recovery, and now this thing, inflammation occurs. Can you describe what what is that burning when people say, you know, it could be your knee, your elbow, your shoulder, it's inflammation. What is the burning? Yeah. Or the aches, I guess. Lisa Tucker: Burning? Well What like what do you mean, like when you feel like a Rob: Well, okay, so ⁓ someone's knee hurts. They just got off the hard courts and they you know, they've been playing tennis and they're fifty two years old or whatever and their their knees ache. And they go to their doctor, they think they've got, you know, cartilage problems or a meniscus issue and the doctor's like, No, you just have arthritis and inflammation in your knees Lisa Tucker: Yeah, arthritis is just like, you know, osteoarthritis is where your cartilage just wearing thin. cartilage is wearing thin ⁓ you and then you have rheumatoid arthritis. I know I know I know people that have rheumatoid arthritis and that's where your immune system is attacking your joints. that's real that is real inflammation when your immune system is ⁓ is attacking joints and and wearing down your cartilage and that's that is that's all over body. That's not just Rob: Hm. Gotcha. Lisa Tucker: in one joint. Our osteoarthritis is just wear and tear the cartilage and when you you know when you when you don't have that cushioning ⁓ body your your inflamm your inflammatory system is going in there trying to take care of something ⁓ you and it's trying to heal and so you get swelling and fluid retention and all that and all that so people feel it's hurting yeah you got bones rubbing against each other with No cushioning in between. So Rob: Yeah. So let's say that ⁓ My guys team, play their match and then they all go out and have burgers and fries and couple of beers. Are there certain foods that aggravate or elevate the inflammation in the body? Lisa Tucker: Well, you know, like poor diet ⁓ you know, a lot of people are walking around with kind of low level inf inflammation going on all their body and You know, in America, our food culture of promotes that. You know, you hear a lot about seed oils and seed oils are bad. It's kind of you know, they kind of oversimplify things. But of reasons that we have you know, inflammatory in our body, and it's not just it's not just joints. You know, they're finding that that inflammation has a lot to do with cancers and heart disease and and things that you know this aluminum. Level inflammation that's constantly going on in your body. You have body has fatty acids, like your body needs certain fatty acids, and they're essential fatty acids, meaning you have get them from your diet, your body cannot manufacture them. ⁓ Omega-6 fatty are essential fatty acids. ⁓ Omega-3 fatty are essential fatty acids. You have to get them in your diet. Omega-6 fatty acids, Your system. You inflammation ⁓ to things when you get a cut, you know, it swells. You know, your body is doing its healing work. That's what it's supposed to do. So you need that upregulation. ⁓ Well, you need something, ⁓ then inflammatory inflammatory system needs to be brought back to baseline ⁓ once done its job. Omega-3 fatty acids. Bring your inflammatory system back down when it's not needed. In our culture, have in our food ⁓ ⁓ have a lot of omega-6 fatty acids. So the oils that you see on the shelf, ⁓ cooking ⁓ all oils that they put into salad dressings and you know, and all the processed foods, which is mostly soybean oil ⁓ in our those are that's Omega 6 fatty acids. you have all these omega 6s flooding our system, ⁓ we have very little sources omega 3s in our diet. Unless you're eating fatty fish salmon, you're eating a lot of flaxseed and pumpkin seeds, you're eating sardines, fatty fish, ⁓ you're not getting whole lot of ⁓ omega 3s. ⁓ your inflammatory is always upregulated. So you go and eat the burgers and the fries, know, and those fries were cooked in an oil that's been brought to high heat. the fatty acids are kind of damaged, especially when you go to a restaurant, it's been reheated and and reheated. Even maybe to smoking point. Those oils are very Very bad for you. The fatty acids have been damaged and you're getting a lot of omega-6s and then you're eating the meat. And you know that if that's how you do every day, never getting an omega-3 in there. ⁓ you're you're gonna have systemic ⁓ going on all the time. ⁓ body can't down regulate it ⁓ you you're not getting omega-6 is an essential fatty acid. You have to have it ⁓ good health, and body can't manufacture it. Rob: Mm-hmm. Right. Lisa Tucker: So you're you're gonna be having symptoms you're not getting omega-3s. Rob: So you recommend supplementing then too, if you're not getting it. Lisa Tucker: If you're not gonna if you're not gonna eat the right thing to get omega threes, then yeah, you need to be on a you e need to be on a really good, high quality fish oil supplement. takes it. Uh-huh. Rob: Okay, that's good. All right, so can you ⁓ you could probably talk for days about the side effects or the effects of sodas and alcohol on the body. Lisa Tucker: Mm. I mean I there's a lot of stuff in sodas. you know, have high fructose corn syrup and and sodas, most sodas. and then they're they're just ⁓ they're just they're just like a soup. ⁓ I mean it's like got ⁓ Yeah, and it and high fructose corn syrup. ⁓ Rob: Yeah. Forty eight grams of sugar. Lisa Tucker: So your liver is sitting there fructose has to go through your liver. ⁓ to be converted. It's not a sugar that can just be broken down and absorbed into your bloodstream like other sugars. It goes through your liver. most people are you know, ⁓ they're of sugar. ⁓ And ⁓ your can store your liver store some sugars, it can convert the sugar and store it. But once it's got once it's reached its storage capacity, ⁓ it turns sugars into fats and s ⁓ and triglycerides Rob: Mm-hmm. Lisa Tucker: and they s and it's stored in your liver. And that's how you get non-alcoholic fatty liver disease eating, drink consuming all this high fructose corn syrup. Rob: Mm. Lisa Tucker: And so and then and then you know it can it converts them into fats and then you get high triglycerides and it can increase your your ⁓ and the and the real dangerous small particle LDL comes from that sugar metabolism on in your liver. So it's that's bad for you. High fructose corn syrup is really bad for you. I mean a extra sugar is bad for you, but extra fructose is really for you. ⁓ Rob: Right. Lisa Tucker: ⁓ because of that, it really damages your liver. and then you've got, you know, phosphoric acid and benzoic acid and caramel color. You've got all these chemicals that are real controversial. ⁓ ⁓ you're just consuming that all the time and you're just flooding your system with that all the time, it's so bad for you. ⁓ so bad for you. ⁓ Rob: Right. Yeah. And I would guess addictive. Lisa Tucker: Sugar is addictive. People who people who consume a lot of sugar when they go off of it, they go through withdrawals, just like alcohol withdrawals. they get headaches, nausea, they they have to go through a few days of withdrawal symptoms. ⁓ your body is that conditioned to getting that much sugar, yeah, it's very addictive. ⁓ a lot of people have a hard time with it. They go they start going through the withdrawal and ⁓ know, they get relief from getting some sugar, you know, so it's hard to get through get that. Rob: Yeah. Yeah. Lisa Tucker: Kevin went off sugar one time, he did it. He went through all that withdrawal. I'm like, you see? Yeah, you gotta quit doing that. yeah, it's bad. It's bad. I I I ⁓ wouldn't drink soda at all. ⁓ real bad. Rob: And it worked. Yeah. I bet you know, and you see it's so easy and so cheap for kids to go into Q T or you know, get the big gulps and all. Okay. Lisa Tucker: Whoa. And it and it destroys your teeth. I mean, the acids in there, soda is like The pH is somewhere around two point five. Battery acid is zero. So you're getting down there close. I mean, within doesn't take long ⁓ one soda to start softening your tooth enamel. It just destroys your teeth. ⁓ mean you sh you shouldn't let your kids drink soda. ⁓ ⁓ destroy ⁓ or adults either, but it it destroys your teeth. It really does. Have you ever seen like Rob: Sure. Right. Lisa Tucker: what do they call it? Mountain Dew mouth or ⁓ drinking Mountain Dew. Like these kids like have they have drank so much soda, their teeth are just rotten out of their head. I mean ⁓ the at the acidity just eats through your tooth enamel. ⁓ It's for you. Rob: ⁓ Right. Wow. Wow, that's interesting. All right. Do you know I mean, let's get to exercise because I know people are like, now we're downhill and you know, I've had this and that. I don't want to shame anybody for drinking their sodas, but I appreciate you bringing out the good information. ⁓ before exercise, what type of food should your your basic athlete consume? Lisa Tucker: No. A basic athlete, like All right. Rob: You're a weekend player that you know, we Yeah, all right. Somebody wants to go out and play two sets of singles tennis and ⁓ o you know, so it Lisa Tucker: ⁓ yeah. I I mean I don't It's not a diet. It's it's basically eating plan, but I really do I mean the closest I can tell you is like to do the Mediterranean diet, which really is just heavy focus on fruits and vegetables, fish, whole grains, ⁓ nuts, it's whole it's not and it I don't believe in diets where you cut out macronutrients. And ⁓ you know ⁓ style eating is very sustainable. It's crazy. It's not carb, no this, no that. ⁓ It's just whole foods. Starts with fruits vegetables, chicken, fish, whole grain. you know, and and and it's just whole foods. And it is it is an avoidance of ultra processed foods. you can still eat a wide array ⁓ of foods and it's a and it to me that is the healthiest way to eat. ⁓ don't I I'm not really a proponent of keto, no carb carnivore, all that Because highly you know, they're highly restrictive. ⁓ Rob: Yeah. Right. Lisa Tucker: But if you were to cut out all the processed foods you get in the middle of the store and you go to the produce section, that. Eat you know, eat oats and ⁓ know, whole oats and brown rice and ⁓ know, avoid white refined sugar, alcohol is for you and I and and I I know a lot of people enjoy a beer, why you know, if you enjoy a glass of wine or beer, I'm not but most people are over consuming, you know you know, to be honest. if you can if you can cut down on alcohol, that is a big that's a big thing. ⁓ You having a glass of wine is fine, having a beer is fine, but, ⁓ you three or four ⁓ or a day is is gonna be a problem for your health in the run, especially especially as you age. But ⁓ Rob: Sure. Lisa Tucker: You know, the average athlete, you need to eat your fruits and vegetables. I know it and it sound and that's like that's what I s the most effective things are the most boring things. So a lot of people are just ⁓ subsisting on like processed cereals, you know, they have their diet coke, they'll have a sandwich, tacos, burgers, ⁓ stuff like ⁓ Rob: Mm-hmm. Yeah. Lisa Tucker: And people don't cook at home anymore. You know, they go to restaurants and eat the restaurant food. like I said, it's ⁓ the burger and the fries that's been cooked in the stuff that's been sent in there and reused. Yeah, it's it's not good. ⁓ Rob: And you don't know. Yeah. Right. What about hydration? This time of year it's like, you know, with the summer heat, ⁓ and and the talk about you gotta have your electrolytes. I wanna ask you about a couple of brands. ⁓ how about element, L ⁓ N T Lisa Tucker: Is that that's like the that's like the thousand milligram? Rob: It's the sodium, it's ⁓ they've got a bunch of different flavors. You po ⁓ you pour it Yeah, yeah, yeah. Lisa Tucker: The little packets. How much water do they tell you to put that in? Rob: think sixteen ounces minimum for what is p yeah, yeah. Lisa Tucker: Like and it's like a thousand milligrams of sodium for sixteen ounces. You know, you've gotta you gotta separate who you're talking about. You know, are you talking about the general population? Are you talking about an elite athlete? Rob: Okay. Okay. Lisa Tucker: Or are you talking about, you know, today I've gotta go out in ninety-five degree weather for three hours, or am I gonna sit at my desk at work? the general population probably should not be that much sodium. ⁓ know, if an elite athlete, ⁓ you're endurance athlete, and you're heavy sweater and you're a high sodium sweater, ⁓ you Rob: Yeah. Lisa Tucker: You may you know there may be cause for for having a drink like that, but just the average person, mm-mm. No. And you know, different people are different. Different people have different sweat rates. Different people sweat out more sodium than others. ⁓ they're heavy sodium sweaters. if you're a construction worker, you're a roofer, ⁓ out there all day and you ⁓ know you're ⁓ a lot of sodium. Rob: Mm-hmm. Yeah. Lisa Tucker: You know, you might have a reason to take something like that, but at seventy five percent of the population probably does not need something like that. And probably shouldn't be, it's probably not good for most people. You got mean, statistically I think fifty percent of our population has high blood pressure and Rob: Okay. Lisa Tucker: If you exceed you know exceeding you know what the recommendations are for sodium for no reason probably isn't smart thing to do. ⁓ if you're if if you're out there and you feel like you like you're wasting sodium and you need it ⁓ and have cause to do it, like I said, then then go it. ⁓ But ⁓ people I would I wouldn't do that. Rob: Yeah. That Yeah. So Lisa Tucker: I wouldn't consume sodium like that. Rob: Yeah. Well let's get to okay, well Lisa Tucker: Well and I don't like their marketing. you know I like the marketing that, you know, everybody needs to be consuming ⁓ to thousand milligrams of sodium a day. That's just not that's just not true. ⁓ That's just true. ⁓ Rob: Mm-hmm. Yeah, sure. Well, let let me go to the next question about it because not just element but the every s athlete now you see Gatorade, less sugar, less this, less that, but it's still that brand that doesn't say glucose. No, it doesn't say high fructose corn syrup, but it says glucose dash fructose syrup, which is high fructose corn syrup. Lisa Tucker: Well Gatorade, okay, so if you're talking about if you're talking about hydration, there is science. I mean you have these little glucose Sodium co-transporters in your intestines. there's an optimal amount of to glucose, and we're and we are talking about glucose, sodium to glucose, that will those little co-transporters in your intestines and it pulls water with it. So you'll have electrolyte drinks, like ⁓ like pediolite for instance it is designed specifically to activate those little co-transporters in your small intestine so it's quick rehydration for somebody who need who is dehydrated and and pediolite is especially was designed for ⁓ who ⁓ throwing up ⁓ and they are dehydrated. It rehydrate you really fast. Have this have a glucose ⁓ sodium that is that is one to one molecule ⁓ to glucose The sodium molecule, the glucose molecule, to that co-transporter, it pulls water with it, and get rehydration really fast. So, but that's a certain ratio ⁓ of glucose sodium. ⁓ Well, Gatorade, you once you around like four to six percent sugar, you now you're in the rehydration plus ⁓ replenishing. So carbohydrate zone. ⁓ water might not be pulling in quite as fast because the more sugar you add, the that slows down the water going into your bloodstream. ⁓ So ⁓ know, acts on different co-transporter ⁓ in your intestines glucose does. But like I said, is a slower pathway. It has to go through your liver, blah blah blah. So what ⁓ what Gatorade does is they they add that amount of glucose ⁓ act on that's immediate glucose goes right into your bloodstream. ⁓ is the basic sugar molecule that your body uses. So it doesn't have to be digested, trans, you know, ⁓ goes right in. And once you saturate those glucose transporters, you know, filled up. Rob: Mm-hmm. Lisa Tucker: can get some extra carbohydrate by putting in some fructose. It uses different pathway. ⁓ So ⁓ know, is designed to replenish carbohydrates plus hydrate. So you get that sweet spot. Once you start getting into ⁓ you know, ⁓ endurance athletes a little more ⁓ carbohydrate replenishment, they'll have drinks that have ⁓ more carbohydrate. Rob: Mm-hmm. Lisa Tucker: always want more glucose to fructose because once you start getting higher fructose, then you start risking GI upset. So, you know, endurance athletes will add a little more, they'll get the glucose in, they'll add some more fructose, and it's a little more sugar. But you, you know, you're you're trading off some quick water replenishment. the more sugar you add, it slows down the digestion. And then you start, you know, maybe a little extra risk of GI upset. so that's where Gatorade and Powerate fall. They fall right in that we're hydrating plus adding a little fructose. Fructose, I d you know, again, you don't want to be drinking that stuff unless you're ⁓ athlete and you're using it and you need it. Like I said, you you can deplete your glycogen stores in your liver, and then your liver does replenish those glycogen stores using the fructose. But if the glycogen stores are full and your liver doesn't have anywhere to put it, it's gonna convert it to fats. Like I said, then you start getting into ⁓ storing fats in your Rob: Mm-hmm. Lisa Tucker: liver, it's raising triglycerides and this, that, and the other. The average person does not need to be drinking that. ⁓ but but so yeah, Gatorade, that's what it's doing. It's using the fructose and it and it's using the glucose. I don't think it uses a high fructose corn syrup Rob: Hmm. Yeah. Right. I gotcha. Lisa Tucker: I think it's dextrose, which deck dextrose is molecularly equal to glucose. It does act on those glucose-sodium co-transporters. So I think I think that's what Gatorate, what Gatorade is doing. but then once you start, I'm when we're talking about exercising, we're talking about sweating, exercising, once you start getting into the high sugar range, like like a soda. or undiluted fruit juice and you're drinking that, you're risking now you're now you've got this concentrated sugar in your small intestine. Your body's got to pull water in from your tissues. You get this osmotic drag. Now you're you're not getting hydrated as well, but now you're risking stomach cramps and you know GI upset. So Rob: Yeah. Yeah. Yeah. Lisa Tucker: There's different ranges for different levels, but you don't want to go above like a nine percent sugar. G ⁓ Gatorade is in that ⁓ to six percent range. ⁓ Rob: Yeah. Okay. I had a client back in I remember I think it was ninety three or ninety-four. A guy I was coaching, he worked for Coca-Cola at the time. And I said, Hey, what is this sports drink you guys are coming out with? And he smiled and he said, Kids are gonna love it. He said, We're putting more sugar in there than Gatorade. And then when it came out, it was this neon like the color of my sign back here, this blue stuff. I'm like, Well that's certainly healthy, that blue food colouring crap, whatever that is. But it was like, that's what ⁓ you know, suck the kids in ⁓ Lisa Tucker: ⁓ Yeah, and that's what that's what I don't like about I don't like the other stuff that they put in there and the food dyes and stuff, but people aren't gonna buy it if it's not neon green or whatever. But kid little kids they don't need to be drinking that stuff. Most of people get massive amounts of sugar and sodium from their diet. ⁓ Rob: Yeah. Yeah. Mm-hmm. Lisa Tucker: You know, if if you're talking about an elite athlete, that's one thing. If you're talking about just an average person or just a person going out and playing a couple of hours of tennis, like you said, that stuff that stuff is not it's not good. And I I wouldn't I wouldn't let my kids drink it. You know, it's not you're g you're getting the blue stuff, you're probably consuming too much sugar. Most people get plenty of carbohydrates and sodium from what they eat. And we're we're already eating massive amounts. Rob: Yeah. Right. Lisa Tucker: of sodium we don't need to we don't need to drink it. If you're an elite athlete and you're really following and tracking and you're using those electrolytes and sugars and you're an endurance athlete, that's a whole different story. But ⁓ percent of the population doesn't even get minimum amount of exercise they're supposed to get, much less going ⁓ much needing Gatorade, you know. Rob: Yeah. Yeah. Right. Right. Yeah. Okay, so so our weekend athlete we're talking about, he's out there playing right now and could be somebody jogging and they get this stitch, which is a cramp in their side, or it starts we saw it at the French Open, world class athletes are starting to cramp. What does that mean when an athlete's cramping? Lisa Tucker: So now. I know man. When an athlete's cramping, like, you know, for a long time, dominant explanation was, ⁓ you're sweating a lot, you're losing water, you're losing sodium, and so your muscles cramp. But now like you know, we we know that it's a little more complicated than that. And it's really, it's really fatigue. It's really just it's really just fatigue. Your muscles are are are are your muscle spindles are like sending out these excitatory cindles ⁓ signals your Golgi tenin organs get worn out so they their inhibitory signals kind of slow down and know your muscle crosses a threshold and it just it just it just contracts and locks up. And it's really because probably ⁓ because of just muscle fatigue. And that doesn't mean that ⁓ electrolytes don't matter. they do. just means that they're probably probably not the main ⁓ driving thing that's doing it. So ⁓ a lot of people that are cramping up and like, you know, you did see that with center at the French Open. I think he did it at at ⁓ the Australian Open. it it's really fatigue and and Rob: Australia too, yeah. Lisa Tucker: your your muscles are going past what they're conditioned to do and and I think for him and I we always look at it on the outside we don't really know what's going on behind the scenes but ⁓ for him it might be heat like he you you he may not be conditioned to heat I don't know I don't know where he trains or what kind of environment he trains in but it always seems to be when the temperature gets up ⁓ degrees you know ⁓ man you gotta figure that out because Rob: Mm-hmm. Right. Yeah. Right. Lisa Tucker: For an athlete like that, that's money. That's money. That's your ranking. And so I'm sure, I mean, he he got through Australian Open, but the French Open, man, and it was only because of cramping. ⁓ but they've done, they've tested athletes who are cramping, and a lot of cramping athletes do not have electrolyte imbalances. Their sodium's fine, their hydration is fine, their electrolytes are fine, and they're still cramping. Rob: Yeah. Yeah. Yeah. Lisa Tucker: So ⁓ know the main thought now is that it is it is muscle fatigue. Your muscles are they've just gone over the edge. And you it's it's conditioning. And I I'm not saying that an that like that isn't conditioned. There may be an aspect he's not conditioned, like the heat. It could be the heat. And so I don't know, you know, for him I would say you you need to address the heat. Rob: Interesting. Yeah. Sure. Yeah. Lisa Tucker: It probably isn't electrolytes. It's probably I don't know, where is he trying? Rob: Yeah, I don't know. And it's interesting you brought that up because I'm thinking the difference of pushing off a hard court and now the fatigue of what's going on the push and pull and the red clay. I don't know if that attributed to it. So Yeah. Lisa Tucker: It is it is muscle fatigue. ⁓ I I mean that's that's the dominant factor. You yes, yes, you you know, you don't need to get depleted with your electrolytes, but most of the time, a lot of times they're finding out these guys aren't depleted. Their electrolytes are actually fine. And and even people who are depleted don't cramp necessarily. Some people are more prone to it, some people are just not con your muscles are being pushed past what they're conditioned to do. So, ⁓ and s in some circumstances where you have some of these marathon matches. that are going on five hours, anybody could cramp after that. So, but ⁓ that's the main school of thought right now that you that prevention know preventing that from happening next time has to do with conditioning muscle conditioning. Rob: Sure. Makes a lot of sense. So our weekend warrior who's out there cramping now and somebody says, Here, drink this pickle juice. Truth or fiction? Lisa Tucker: Who Well Like what what what do you think the reasoning is behind pickle juice? Rob: Or hurry up and eat a banana. I maybe 'cause it's a sodium. I don't know. I mean I've I've never bought into that. It's like, you know Lisa Tucker: Why why ar why aren't the why aren't the elite athletes drinking pickle juice? Why aren't the elite athletes why wasn't center doing some pickle juice? Rob: What's that? That's a great question. I don't know. Lisa Tucker: Well, I mean, it it they've done studies and like it's it's kinda hard to study muscle cramps because there's so much variation between people with mu like bet how long it's gonna last, you know, i the the duration, the intensity is there's so much variation. They can they can they can get a muscle cramp going in the lab and they can give you some pickle juice, but you've got to prove that that muscle cramp wouldn't have stopped on its own anyway. But but one thing that you do know like ⁓ most muscle muscle cramps resolve within Rob: Mm-hmm. Lisa Tucker: a couple of minutes, two, three minutes, and that is not enough time for sodium to hit the bloodstream, get into the muscle, and have an effect, you know, so they know it's not sodium. one th a theory that they do have is that it's kind of a reflex like certain ⁓ tastes and they do have some they do have some products out that Rob: Mm-hmm. Right. Lisa Tucker: You know, I don't think it's I I don't think it's totally proven yet, but like like it's more like the vinegar sometimes spicy like cinnamon, capsaicin can activate these sensory receptors in your mouth and your throat, and they're TRP channels. And that they can like reflexively dampen overactive motor neurons like temporarily. But ⁓ those those little sensory receptors they're your mouth, they're in your throat, maybe in your upper digestive tract. ⁓ that's not been proven. They really got to do more studies. It's just kind of a theory right now, but they know it's not sodium. They know for a fact it's not sodium. But people who are, but people who like I I don't see pickle juice a whole lot anymore, but at the height of the pickle juice craze, you know, I played a girl one time. She was like, and this was just Ladies League. And it was a it was a young girl. She probably looked like she looked like she was in her early 20s. She was down in a whole like full of pickle juice before the match. Like she's pre-gaming. Rob: Right. Lisa Tucker: And she was just like, I got I gotta get this pickle juice down. Like she I'm like, I don't know. I was looking at my partner like, ⁓ what she thinks we're gonna be doing out here. But anyway, she drank that whole thing of pickle juice and her stomach was so upset. She was so nauseous that she couldn't she couldn't play. mean, she she and and I and I've seen I've seen I've seen people at the tennis court like like during the pickle juice craze at people at the tennis courts with a whole jar of pickles, like pickles and all, and they're just like drinking out of the drinking out of the pickle jar. Like, no, that's not gonna help people. You can't you can't drink pickle juice ahead of time and prevent cramps. It doesn't that's not gonna work. and I think it's risky to drink pickle juice you know, even if you even if the theory is right about the Rob: Ugh. Chuggin' Yeah. Right. Lisa Tucker: sensory receptors, it's a it's a momentary thing. And if you drink enough pickle juice while you're exercising, you're gonna be you're gonna make yourself sick. Because it's very concentrated sodium, vinegar going into your stomach. Ew. Mm-hmm. So you're creating this hypertonic solution in your stomach. And again, your body's got to draw water in to dilute it. And but ⁓ Rob: Right. Yeah. Right. Lisa Tucker: They know for a fact it's not the sodium because because, you know, muscle cramps resolve on their own anyway within a few minutes and there's no way there's there's enough time for that to it's not a it's not a nutrient thing. Rob: Mm-hmm. Yeah. Yeah. Yeah. I've seen ⁓ a lot of advertisements and and I don't do endurance stuff, but I saw a thing just last night and and it was like a guy, a recreational guy playing basketball says if if your game is dragging, try this and I wrote it down, it was a honey stinger. I'm like I've never that's a new thing to me. But l honey well, yeah it's h honey stinger and it's I don't know what it is, but it's like the like these power gels and stuff. I mean like quick burst stuff. Lisa Tucker: Honey like Honey Summer. Mm-hmm. Yeah, I mean it's just sugar. You're just taking sugar. Endurance athletes will do that. They'll kinda like I said, they need they need the long term carbohydrate replenishment. Rob: Is that like quick sugar? Lisa Tucker: And they'll they'll do kind of a combination of their drinks and stuff. ⁓ like I said, like the six to nine percent carbohydrate mixture, but they'll throw in they'll do a gel or a chew with that to, you know, if they feel like they need carbohydrate replenishment. Like I said, they they have their balance of like how much can I get in before I'm like causing digestive upset or whatever, and they you know everybody's different, but again, it's just sugar. Rob: Mm-hmm. Mm-hmm. Lisa Tucker: is pure sugar. I mean honey is sugar for the average person, why are you sucking on sugar? Like I I've seen people do that too. Like you don't for that I wouldn't I would never do that. I d I you don't need to be taking in that much sugar. Like I said, you're doing you're doing all these kinds of things in your body. If you've already got enough carbohydrate going in there, raising your blood sugar, you're spiking your insulin if not needing it. people just do it. Who did you do who did you see do it? Was Rob: Right. Mm-hmm. It was a commercial as this basketball player. It's like a recreational wide league and it's like it shows the guy all kinda bent over and his buddies like, Hey man, here's some try this, you'll feel better and it's like it was called Honey Stinger and then the g Lisa Tucker: Yeah. Yeah, I s yeah. No, I mean ⁓ that's marketing and that and of course, you know, anytime you see something like that, they wanna market it to the masses, you know, they're trying to make money, but I mean if you're bent over ⁓ if you're bent over it's probably it's probably not a sugar issue. And and Rob: Right. Yeah. Yeah. Yeah. You're out of shape. Yeah. Lisa Tucker: Just the guy yeah, you're probably out of shape and just the the just the average guy out playing a little basketball. Like you know, you you don't you don't need that. But I I d I s you know I saw a guy coming out of ⁓ he was our spin instructor actually. He's a nice guy, but he had one. He's like, Have you ever had these? They're awesome. He was like an hour of exercise, you probably don't need that. Rob: Yeah. Mm-hmm. Okay. Yeah. Lisa Tucker: A lot of people do it because they just, you know, makes them feel good. They want s you know, whatever. But you probably don't need I I've never done it. I don't do sugar. I I wouldn't do a sugar drink. I wouldn't do a gel. I wouldn't do any of that because it's like I don't know, for what you know, ⁓ played for two and a half hours today, it was really hot out there and ⁓ never felt like I needed I anything and I don't think I don't just I don't think the average recreational player ⁓ they Rob: Yeah. Yeah. Well again, that marketing, right? Lisa Tucker: need it and they probably should yeah, they they don't need it and they probably shouldn't be, especially if you're again, like I said, most people like we most people have ⁓ people the older they get, you're probably got high blood sugar anyway and you probably shouldn't be you be spiking it like that ⁓ with without a need for doing it. Rob: Mm-hmm. So you said two and a half hour would if you're playing for five hours, so I'm just kidding. F you're not a fan, I'm guessing, of the five hour energy things or the energy drink, the Red Bull stuff? Lisa Tucker: That's a lot of a lot of caffeine. I mean Why would you want to do that much caffeine if you're ⁓ well well to again, go back to you're playing for five hours. You're taking a really a lot of diuretic there. You're gonna be peeing out all your water. I don't know I don't know why you wouldn't want to do that either. I mean that's a lot of caffeine. That you know, that goes against, ⁓ you w ⁓ to hydrated, but I don't know how much caffeine a five hour energy has in it, but ⁓ Rob: No idea. Never done ⁓ Lisa Tucker: But it it you know, you if you if you're if you're drinking caffeine, you're gonna your your body's gonna start some water. You're s you'll you know, well, especially in a shot, if you have caffeine ⁓ that's in this much water, ⁓ you you're probably still gonna have some net ⁓ water but it's not gonna as good as it could be. ⁓ in in Rob: Mm-hmm. Lisa Tucker: You know, it's just depends on how much you wanna much water you wanna be losing. Alcohol is real bad. You should you're gonna have ⁓ water loss. It will dehydrate you. It's very powerful diuretic. ⁓ So, know, see people like playing tournaments and stuff and then they're drinking afterwards, I'm like, man, you're gonna feel bad tomorrow morning. ⁓ Yeah. ⁓ Rob: Tomorrow. Right. Well, I okay, so you go to a club or you go to a a restaurant and they got Red Bull and vodka and I thought, Okay, let's take your system like, Wow You know. Lisa Tucker: Yeah, I I yeah, I mean you you are you're you're acting on two different different things in your nervous system, you know. You're you've got a depressant and you've got a stimulant at the same time. So, I mean that's not it again, like especially the you get, you should you probably shouldn't be you shouldn't be around. Red bulls Rob: Mm-hmm. Lisa Tucker: Red bulls aren't the highest thing in caffeine, but probably kinda like a cup of coffee. ⁓ seen worse. I've seen a lot worse. Rob: Okay. What's worse? Monster? Lisa Tucker: I've seen a lot worse than Red Bull. I mean we have are there are energy drinks pre workouts that have upwards of three hundred milligrams of caffeine in them. and then they'll say and then you'll have like if you look at the label, ⁓ it'll like three hundred milligrams of caffeine and then like our proprietary blend of herbal ⁓ whatever there'll be guarana in there. Anytime they put like ⁓ a a proprietary blend of herbal extracts or whatever, that's Rob: Mm-hmm. Lisa Tucker: their way of getting around the FDA requiring them to say exactly how much ⁓ is ⁓ caffeine is in there so if you've got 300 milligrams of caffeine and then you've got guarana which is more caffeine it's probably got more caffeine I mean it does have more caffeine than what the label's saying so it it could it could you know you got things like that going on in energy drinks it could really be a lot of caffeine so Rob: Yeah. Yeah. Yeah. Yeah. Not not real good on the heart, I'm guessing. Lisa Tucker: Mm-mm, no. And ⁓ there's people we have s we have an energy drink in our gym that's like that. People will say, I my ⁓ left side is numb, or they'll they'll say crazy ⁓ stuff. It's it is scary. You know, there there you can really have for real heart even you wonder, ⁓ you some of these kids that are dropping on the basketball court or whatever and they're having heart attacks and stuff, you wonder if they're using ⁓ some of pre workouts. ⁓ Some of Rob: Right. Wow. Scary. Yeah. Mm-hmm. Right. Lisa Tucker: can have a more caffeine than you realize a lot. Rob: Right. I've I've heard a couple of people say, ⁓ one guy said to another guy, you know, how's your elbow today? And ⁓ I took two advil Advil before I started playing, I'm feeling pretty good or his knees hurting and I that always kinda concerns me. Should you take an Advil or a Tylenol or something like that before sports? Yeah. Lisa Tucker: Before, I mean if you're if you're trying to prevent pain, you'll see athletes do it on the court. I mean, if you're trying to prevent pain, You know, I guess so. But I know people that that'll do it every day, like prophylactically. Like take a Tylenol every day. That that really puts a strain on your liver, you know, when you're doing that every day. You're not you shouldn't be doing it every day. The package says not to do it every day. ⁓ it really does put a strain on your liver to take to take stuff like that every long term. so if you're if you're having to do that every day long term, I would figure out some other way of Rob: Right. Sure. Yeah. Mm-hmm. Lisa Tucker: management. ⁓ know, figure out figure out what's going on, figure out some other way of pain management because that's not that's good ⁓ that's a good thing to be doing. I think it raises your risk of like, you know, damage. ⁓ And and talking about people who are doing that and then they're drink doing the drinking and they're doing the afterwards. It's just heavy duty like you're tearing liver up. ⁓ Rob: Yeah. Yeah. Right. Yeah. Sure. Mm. Yeah. Well that that's good advice. And that always concerned me and I hear somebody say, Well, I took a couple of Advil and I'll probably take two more when I'm done too I'm like, Woo Lisa Tucker: Yeah, like people are getting getting up there to their maximum doses a lot. You know, they know how much maximum dose is and they're really they're really getting up there and they're doing it every day. ⁓ right. I knew I knew I had a friend that did that. She was doing it every day and she went to the doctor and, you know, did her normal blood work. Her liver function was really off. ⁓ they they said, Yeah, you gotta get off the you gotta get off the Tylenol and the Advil ⁓ a while. She had to figure some other stuff out. ⁓ yeah. ⁓ Rob: Right. Yeah. Yeah. Yeah. Here it Wow. Mm-hmm. Wow. Now I I've heard this, I've never done it, ⁓ 'cause I don't drink milk, but ⁓ they say chocolate milk is a good recovery. Is that true? Lisa Tucker: mean, n no, really because I ⁓ in cho ⁓ chocolate milk it's I mean the the the regular stuff you'll get in a carton in a grocery store it's it's it's like the it's like a lot of high fructose corn syrup and all kinds of additives and stuff in there but if you ⁓ if got a good high quality ⁓ like an organic chocolate milk that has actual cocoa and sugar or whatever it could be again it's a lot of sugar. I think milk ⁓ by itself a good recovery ⁓ it's got Rob: Sure. Lisa Tucker: It's got a little sodium. It's got you know it's got a little bit it's got enough sugar in it. Regular milk has enough sugar in it. and milk, you know, I think regul regular milk could be a good recovery. I don't think it has to be chocolate milk. I don't think you have to have all the but I I I mean I've heard that too. I don't think you need that much sugar to recover. A regular milk would be okay. Rob: Mm-hmm. Right. Yeah. Yeah. Yeah. Right. I I don't know. I mean it was just one of those I mean I've heard it several times, like, ⁓ I I really don't think I agree with that, so Yeah. Lisa Tucker: I don't really agree with that either. I mean you're you know, a good chocolate milk is just gonna be milk, cocoa sugar. You don't need the cocoa and extra sugar. Milk's got plenty of sugar in it. ⁓ and protein and all the it's a little sodium, all the all the stuff. Like it's fine, you know, it is a good recover regular milk is a good recovery. I say no I would say no to the chocolate milk. ⁓ Rob: Right. Sure. Right. Right. Yeah. Yeah. So f so if I Okay. Okay. So if I came to you, ⁓ I just got done playing my match and say, Lisa, you know, my my shoulder is sore, what should I do? Are you a fan of icing after playing? Particular joints? Lisa Tucker: No know, ⁓ in the day. I mean, you know, rice, ⁓ ice, ⁓ was ⁓ Rob: Okay. Lisa Tucker: Like if it's just if it's just hurting, ⁓ you know, if you or do you it's like the question is do you have an injury? Did you pull a muscle? Or you just you know, you just got your regular arthritis going whatever and you need to get inflammation out of the joint, that's You can ice it, get inflammation out of the joint out of the joint. If you have like if you like arthritis, ⁓ you're having little flare, yeah, ⁓ ice it get the inflammation down out of the joint. but if it's injury, if you pulled a muscle. Rob: Okay. Okay. Lisa Tucker: Muscle probably not. If you pull a muscle, probably not. They're recommending against if you have a muscle pull ⁓ a muscle strain. Nowadays say don't go jumping and get in the ice and and anti-inflammatories away. Because like we about your inflammatory system is doing its thing ⁓ to an with an Like if you really pull your muscle, your inflammatory system sends a ⁓ of growth factors and stuff that. injury if you go icing it you're you're off that healing ⁓ you and and they find that people have longer recovery times and that's ⁓ and I'm talking about strictly about muscle pulls ⁓ injuries your run of the mill like you know chronic ⁓ arthritis pain ⁓ you probably to ice it and get the inflammation out of the joint ⁓ Rob: Mm-hmm. Okay. So y you mentioned muscle right. You mentioned muscle pulls just ten days ago on a court next to me, four ladies were playing and one lady she was grabbing between her hamstring and her glutes and she said to her friend, I think I pulled a high hamstring and her friend said, Well, you need to stretch that right away. What's your advice? I agree. Lisa Tucker: But yeah, recommendations for muscle pulls are different. I don't know about that. I I you need to you need to stop if you did pull your muscle, need to stop what you're doing. ⁓ I do any ⁓ I do any aggressive stretching. Like if you pull a muscle like in the first like in the acute phase, like ⁓ in first 72 hours, you just to get off of it. you can you to get off of it Like I said, they're saying now don't go don't jump to ice or an anti-inflammatory medication. as like Advil. Don't those. ⁓ Don't don't try to hinder the inflammatory response. do wrap compress it, and you know, any kind of in injury that's below your heart, you know, elevate. aggressive stretching, no, you could end up doing more damage. ⁓ Rob: Mm. Got it. Yeah. I thought, ⁓ easy lady, back off. Lisa Tucker: No, not not not stretching so much, uh-uh. If you have a cramp, your muscle cramps up, yeah, stretch it. It'll stop the cramp. So, know, if you have a calf cramp, dorsiflex your and it'll stop cramp, but I wouldn't stri I would not do any kind of stretching on an injury. Not not right away. comes later. ⁓ Rob: Yeah. Mm-hmm. Right. Yeah. Well those I gotcha. Lisa Tucker: after the acute phase. Long term, yeah, you're gonna start reloading the muscle, you're gonna start moving it again. You're gonna wanna get, you know, not not right away, no. ⁓ mm. ⁓ Rob: Yeah. Yeah. You mentioned cramps. That's three ⁓ w feels like a shark bite, you know. It's like pulling your foot the opposite way. Lisa Tucker: Yeah. Yeah. Just like that. ⁓ Rob: Yeah. y all you wanna do is just go back to sleep and that that calf is ⁓ Or your toes, right? Yeah. Lisa Tucker: It's locking up again. It's always your cat it's always the calf at night, you know. but we yeah, if you get up in the middle of the night with a calf cramp, pull your toes up and stretch stretch it, get it in a stretch position, it'll stop. ⁓ That stops it. Rob: Yeah. This was ⁓ a couple years ago. I think the name of the movie was Game Changers. It was about being plant based. Did you see it by any chance? Lisa Tucker: I saw one but I don't know if it was that one but I d I d I did see a I did see a mu like a documentary type of thing going off of off of all animal products and just plant based. ⁓ Rob: Yeah. Yeah. Yeah. Now if somebody does that, how do they get sufficient protein? Lisa Tucker: You can get I mean you can get protein from plants. You gotta do it smart. You've gotta really know what you're doing what you're doing and what to combine to get all your amino acids in there. Most people aren't doing that, you know. one ⁓ doctor calls them ⁓ school vegans, you know, like I'm a vegan and then they're like eating tater tots and ketchup. know, it's ⁓ you can get your protein, but you just gotta be smart about how you do it. And I had a client that went vegan for a little while, like she tried it, and ⁓ did she did eat really healthy and did a good job and tried to get ⁓ do it right way and all that, 'cause she had seen a documentary like that. ⁓ And she really good, ate her fruits and vegetables, she used brewer's yeast and things like that to get beat. Rob: Okay. Right. Lisa Tucker: twelve and stuff and she kinda went back on having some protein and she said, I will say ⁓ did not have as energy when I was just doing vegan. so she did see a difference and I did and I knew she was doing it right, you know. But if you eat you know if you eat beans and you eat your grains and ⁓ the right you can get you can get enough protein. ⁓ there are some things that you get out of animal muscle ⁓ that can't ⁓ Rob: Mm-hmm. Lisa Tucker: in a vegetable. So, know, and I'm thinking ⁓ mean B twelve you know, some of the B vitamins are some of the things that are harder to get if you're not eating Rob: Right. Lisa Tucker: chicken or fish, know, you're not getting creatine. Which d your body can manufacture creatine, so you don't really have to get it from ⁓ animal but I think you probably would have and she's a tennis player. So I you might have some you you might like your muscles aren't as don't have as much to use if you're vegan. ⁓ I'm not against it. ⁓ better than what a of people are doing. ⁓ Rob: Yeah. Now so yeah. ⁓ so you'd recomm well would recommend somebody who's plant based to supplement with some creatine? Lisa Tucker: I I think that would be a good idea. Mm-hmm. I think a lot of people would benefit from creatine supplementation. Rob: Really. Lisa Tucker: It's it's a good it's a good it's a good thing. Like you're it I mean it's in your body. Your muscle you know, your body manufactures creatine. but you take a little ⁓ you take a little extra, it can help you with that ATP turnover ⁓ your muscles, can go a little faster, especially if you're an athlete. And no, just if you ha if you're if you're at an desk, you probably don't need it. I mean you don't need it. It's not gonna do you any good if you're not Rob: Mm-hmm. Right. Lisa Tucker: working out or exercising but it it can it can help like and if you're training in the gym it can help you have a little more ⁓ strength get a you might f taking it and find out that you're getting a couple more reps ⁓ if Rob: Right. Yeah. Lisa Tucker: If you're on the tennis court, you'll find you might you might be taking off a little faster, your muscles might be able to go a little longer, your sprints might be a little better. but it is a commitment. Like if you do creatine, you gotta do it every day. ⁓ gonna go through a loading phase, and then once your muscles get saturated with it, you gotta stay on it every day. So it's not like ⁓ take as needed ⁓ of thing. It's it's something you you you should commit to. But it it but it's a good supplement for people who Rob: Right. Yeah. Yeah. Lisa Tucker: who are playing a sport, people who are working out, ⁓ does not have standalone benefit. If you're sitting in a chair, ⁓ not going to do anything. ⁓ all about regenerating ATP, ⁓ know, more efficiently and faster ⁓ your muscles. So yeah, I mean I'm thinking about doing it again. Like I I creatine a little bit when I was younger. Rob: Mm-hmm. Mm. Right. Okay. Yeah. Got it. Lisa Tucker: I probably didn't do it right. But I I think too when you're younger you you might not see the benefit as much as when you're older and you you do see, you know, age, a little decline, a little slowdown. It might you might notice more of a benefit when you're older. ⁓ ⁓ sure I'd be surprised if most athletes, like athletes, elite athletes aren't using it. It's a it's a good supplement. And it also helps your muscles hold water. ⁓ Rob: Mm-hmm. Lisa Tucker: an osmotic compound it it it draws water into your muscles so also with like keeping your muscles hydrated ⁓ know just simple you you if you do it you'll probably gain a couple a couple of pounds of water weight just because of ⁓ does keep keep mus ⁓ water in your muscles ⁓ yeah ⁓ you d you you you you ever done creatine? ⁓ you do you play competitively? Do you Rob: Mm-hmm. Yeah. Okay. Sure. Okay. That's interesting. Never. ⁓ I remember I yeah, I still try. Lisa Tucker: You you know, you might you might wanna do I mean it is a commitment, but you might might wanna try it, see see see it helps you. ⁓ Rob: Yeah. Well, I heard at a seminar years ago, and it was a a doctor of sports medicine from a major university, and he was warning ⁓ to be aware of high school kids and steroids. And we're all looking at each other like we're tennis pros. But he was talking about supplementing this and he did mention creatine and you know I don't know any kids that are talking about steroids in the high competitive tennis world. But ⁓ I think there's more along that line of recovery steroids. So but I just I don't know that much about creatine, so Lisa Tucker: Do people do people do people do people classify creatine like a steroid? Rob: I think he was along the lines in his seminar, but I was like, Okay, w you know. Lisa Tucker: Your body manufactures creatine and when you eat when you eat animal muscle, chicken, beef, you're it it has a certain amount of creatine in it. So you get it from you get it from ⁓ animal meat and your body makes it. Rob: Mm-hmm. There you go. Lisa Tucker: It's not it's not a s it's not a steroid or anything like that. You just get a little extra. It helps you you regenerate your ATP and no, nothing like that. And even for a kid I wouldn't have any reservations about like, you know, you got a high school athlete wanting to use that. It it's not I don't see why it would be controversial at all. ⁓ Rob: Yeah. Yeah. Yeah. Yeah. Right. Yeah. Well, I mean, his speech was more along the lines of the steroids stuff, but he did talk a little bit about creatine. So let me get to this. This is my hyper ice gun. I turn it on every morning ⁓ I hit my legs. It's literally beside my bed. ⁓ Lisa Tucker: Yeah. Do you love it? Rob: Yeah, I do. I mean it it wakes I mean I I hit my quads, calves, you know, the whole area and glutes and and groin area. It's ⁓ anywhere you could be sore. and I have a vibrating roller that I finish my day with, but ⁓ I think they're called Theraguns and there's different brands and I I do like the hyper ice. So there you go. Lisa Tucker: Does it help you? Just got one. Rob: So okay, when somebody says, What in the world does this do when it goes on and you you put it on your muscles, what does it do? Lisa Tucker: I mean it's just it's just it's just rapid hitting your muscle and it's just a it's just another way to massage. If you've got a if you've got a tight muscle and you feel like that helps you, I mean I've put it on my neck, some Kevin, you know, I d I don't think you should put it on an injured muscle. ⁓ we were talking about muscle pulls before. I don't think you should be hammering on a injury ⁓ it. ⁓ Rob: Okay. Yeah. Lisa Tucker: But if you feel like you're tight and you wanna loosen them up, you know, I think it's I think it's perfectly fine, you know. No problem with that. But yeah, I do see people like, ⁓ I pul I pulled my calf and it's already bruised up and they're just they're hammering on it with a theragun. No, don't do that. ⁓ ⁓ Rob: Okay. Very cool. Yeah. Making it worse. Yeah, and I find in the morning, you know, when I'm stiffest, you know, after you walk to the bathroom and, you know, you brush your teeth and stuff and it's like even before I hit the shower, I hit my legs with a gun and ⁓ seems to wake me up a bit. ⁓ Lisa Tucker: Yeah. Yeah. As long as yeah, I mean if it makes you feel good and I'm I'm fine with it. Kevin, ⁓ mean we have one, like I said. He's like, You think you could hit my back? But it's not yeah, it's fine. ⁓ Rob: Yeah. Yeah. Yeah. All right. I'm gonna wrap up like we're playing a quick set. I only have six questions for you. You're thinking six more. What's your all time favorite sport? Lisa Tucker: I mean tennis. It's the only sport I'll watch on TV. I mean I don't yeah. it. Rob: Had a girl. That works. Okay. Okay. sure Fl ⁓ Kevin's got every Florida State sport on T V at some point, so Lisa Tucker: It's insane. The man not be watching a sport. And any time during the year, ⁓ there's no sport on, ⁓ be fr ⁓ would laugh at this stuff. Like I see him watching like pillow fights. You know, s some of the weird sports, like, what you watching? Like are you desperate? Like, yeah, he w ⁓ every known to mankind, it's on the TV. ⁓ All time. ⁓ Rob: Yeah. Yeah. Okay. Who's your all time favorite athlete? Lisa Tucker: Maybe Roger. He's just he's just like in motion. ⁓ Rob: Okay. Yeah. He made it look so easy. Lisa Tucker: I love how can you not love him? You don't see him sweating. some ⁓ the ⁓ just like I mean, do you ever see him sweating profusely and ⁓ he's somebody and then it's like, ⁓ I think that's the sweat. ⁓ Rob: Good point, right? Yeah. Right. Even like those ⁓ five setters with Nadal at the end of his career. He still looked Lisa Tucker: But I ⁓ I told Kevin, I was like, I miss those guys because they were not just because they were great players, because they were so classy. Just just so just the way they carried themselves and handled themselves during losses and you know, I mean they were just I love watching them. Rob: Yeah. Mm-hmm. Yeah. Yeah. You know, I okay, you would get a fist pump and that was it. It drives me nuts. Even some of the guys are at the top of the game are great seem like great guys, but when they hit a good shot and they have to like the whole crowd's cheering, why do you have to do this? Yeah. Right? Just shut up and play, man. ⁓ Lisa Tucker: Yeah, like Kevin, ⁓ he can't stand that either. He's like, Quit with all the celebrating, ⁓ you know. Rob: Yeah. I mean a fist pump, whatever, and you know, r Rafa would do this and that's enough. You know. Lisa Tucker: Yeah, just like yeah. That's a that's a n don't do all the don't do all the Rob: Yeah. Right. I forgot about the hanging up. That was a good one. No. Lisa Tucker: But ⁓ but y yeah, that's what I that's what I miss about about Roger and Rafa. They didn't have to do that. Their game spoke for itself. Rob: Yeah. Sure. Yeah. Do you have an all time favorite sports team? Lisa Tucker: The closest be Georgia Bulldogs. ⁓ mean, I'm from Georgia. Never I mean I'm always gonna I'm always gonna love Georgia Bulldogs. I do care about what they do. I don't get I don't watch all their games or whatever, but I do care about what they do. ⁓ I ⁓ you know. ⁓ That'd be my ⁓ number growing up, you know. Rob: Okay. Lisa Tucker: Where I you know, I grew up in Georgia and ⁓ you were either a Georgia or an Auburn fan. And know, just always I love my Georgia Bulldogs. ⁓ Rob: Not a girl. Nice. I got a daughter who's got an undergrad and a master's degree from Georgia. So yeah, she'll yeah, she'll be happy to hear your answer. Yeah. your favorite cheat meal? Come on, you can tell us. Lisa Tucker: ⁓ really? Yeah. Yeah. I love It's gonna be something with ranch dressing. I mean chicken fingers and ranch dressing, chicken fingers and french fries with ranch dressing. something something ⁓ with ranch dressing. ⁓ Rob: Yeah. Okay. Right. I think my wife is right there with ya. There you go. think ⁓ Lisa Tucker: It's good on anything. Well yeah, back you know, back in the day, you know, I would some some some fried ch you know, if you said, ⁓ if you're going to the electric chair you had to have a last meal, it probably would be that. Chicken fingers and French fries with ranch dressing, real good chicken fingers. Rob: There you go. ⁓ maybe a glass of wine next to it, right? Yeah, why not? Lisa Tucker: I don't dr I mean I ⁓ wine's never been my thing. That's not, you know I wouldn't mi ⁓ I I don't drink and I don't I don't care either. I don't drink I don't miss it either. So ⁓ Rob: Okay. Yeah. Well I'm thinking if you're at the lecture chair, who cares? Who cares what you feel like to Mars. Lisa Tucker: If I'm at the electric chair, know, I don't know. ⁓ Rob: Yeah. Lisa Tucker: Never had to think about it too much. Rob: Yeah. All right. Do you have an all time favorite book? Lisa Tucker: The Bible That ⁓ that one I didn't have to think about. Mm-mm Rob: There you go. Okay. Hey, can't go wrong. So good for you. All right. And you can mention his name, your all time favorite tennis pro. ⁓ that's it. K T. An award winner. He just won the awards what? Florida Division Pro of the Year. Okay. So Kevin's a good boy. I like him. ⁓ Lisa Tucker: Kevin Tucker. He's the best. He's the best. He just ⁓ Region one. Professional of the year. Yeah. He finally made it at the age of sixty four. Rob: All right, I took down some notes and I I always enjoyed it going back and editing 'cause I hear more and more good things when I hear it a second time. ⁓ I think everybody needs to take away just to be consistent on what they do as far as their health journey. Lisa Tucker: The best stuff is the simplest stuff, the most boring stuff. know, even in the gym, it's like ⁓ look you look at all the stuff on TikTok and Instagram, all the ⁓ and stuff. Done push, pull, overhead press, squat, lunge, you're good. Repeat. You ⁓ it's it's the same it's the same thing. All throughout whole life it doesn't change. ⁓ From thirty eighty. ⁓ Rob: Right. Okay. Yeah. And we should we should all check out ⁓ supplement with some omega threes too. Lisa Tucker: Omega 3s. you know, if you play a sport and you work out, and if you're a little older, look into creatine. I mean, I I might I might try it again now that we've talked about it. ⁓ I'll let know how it works out. You should try it too. ⁓ Rob: There you go. Okay. Yeah, cool. Okay. I'll talk to you off air and ⁓ find out the protocol. So all right. Lisa Tucker, I appreciate your time. ⁓ for you out there, if you like this episode, please forward it to some friends and push that subscription button. ⁓ till next time, make the most of your time. Be bold and hang tough. Lisa Tucker: Okay. All right. It's the handy.