Fueling Your Transformation: Nutrition, Exercise, & Mindset With Angela Beyer (Episode 5)

Frank Hereda (00:03.63) Angela, welcome to Focus Free Fit. Glad to have you today. Absolutely, absolutely. I think this is gonna be a really exciting episode and I'm really excited to have the conversation with you. I think you have a really interesting story and I'm excited for everyone to hear about it. And I'm excited to have the conversation around nutrition and everything you're doing. So why don't we... Angela Beyer (00:10.901) Thank you for having me. Frank Hereda (00:30.766) Before we get into it, why don't you tell the audience about you? Whatever, you know, about your background and where you're at now and just kind of how you got here. Angela Beyer (00:41.173) Okay, yeah, very different. I never planned on being a health coach or personal trainer. I actually have a finance degree and I was a banker. Yeah, I'm a number person, which helps if it comes to nutrition and working out. But yeah, so what happened was I grew up in Germany, very traditional conservative household. Frank Hereda (00:52.43) Wow. Angela Beyer (01:09.781) And my dad gave me three options. He said, you either become a teacher, a nurse, or a secretary. And I chose to go the secretary path being a banker. So I got my finance degree, got into that. What happened though was the picture from the outside was always very pretty. Great career. I got into management. Yeah, worked my way up. actually in the real estate section of the bank. I was in real estate and yeah, very, very different. Loved it. That was in the 2000s. Yeah, I started 2000 and I was like managing the real estate section in the bank until 2007. It was a bigger bank and we had three real estate branches. Frank Hereda (01:47.278) What year was this? Frank Hereda (01:52.622) Okay, okay. Angela Beyer (02:06.805) So in that time, I was in a toxic relationship. I was pushing it very hard at work. So basically burning the candles at two ends. And I got major health issues, got totally burned out. What I developed as well was very restrictive eating, over -exercising. I didn't know what I was doing. So going through that pain. Frank Hereda (02:18.99) Yeah. Angela Beyer (02:35.797) actually led me to get my nutrition degree just for myself. So I was able to fix my own health issues. So I learned basically all the science about food and nutrition back in Germany. So that's how I started. And I just straightened that all out, got into bodybuilding. So yeah, I really loved it. Frank Hereda (03:04.942) How did you make that transition? That's so crazy. So you're in a bank and you're doing the real estate portion of the bank and finance, and then you went to get your nutrition degree and were you still at the bank while you got your degree? And when did you make the transition? Angela Beyer (03:05.173) guys. Angela Beyer (03:17.077) Yeah, good question. So I was still full time at the bank and I did my nutrition degree at night and I joined a gym. So that's what I did. So that's how it was a very intense hobby, so to speak, besides my job. Again, hit a wall, got all too much and then I finally said, okay, I have to do a heart stop. I quit my job at the bank. I broke up with my relationship and I went to the United States just to learn English. I said, I'll take a time out. I always wanted to do that. And I went to school. English as a second language for three months. And I thought I'd just recover from that. And I fell in love with this country. I did not want to go back. And what did I do? I actually, last day of school, I drove down the street towards my... and I stopped at the bank again and asked for an internship and they got me an internship. They agreed for an 18 month internship as a personal banker at a bank. And to be honest with you, it was the only thing was that I was like basically handicapped with my language. I was so good at the bank, but not being able to use certain words in business. I didn't have the vocabulary to actually communicate in the way I wanted to. That was my struggle at the bank. But the type of work as a personal banker was not really a challenge. So yeah, that was like how I got started. Of course, as an internship, you don't make any money. So I lived on $400 a month. You get really good at budgeting. Frank Hereda (05:07.694) Oh my gosh. Wow. I'll bet. Angela Beyer (05:12.949) So that was challenging, but I just wanted to get the experience and I wanted to extend my stay. Well, I talked with my immigration lawyer, what can I do to get a work visa? Like, how can I make this happen to build a career and get going here? And she said there's no way as a personal banker to get any work visa because there's so many in the States. That's nothing like... you have to have some special skills. I said, well, I don't have special skills in banking, but if I can really do well is lift things up and put them down. Like I'm really good at bodybuilding. So she said to me, okay, if I can get a world champion title for the United States, I can get a green card. Frank Hereda (06:05.934) Are you kidding me right now? This is the conversation you had. Angela Beyer (06:09.909) Exactly like that, yes. Frank Hereda (06:11.726) That is hilarious that you even thought to say, I can pick things up and put them down. That's so funny. And then they said, wow, for her to take it that far and to say, go win a national championship, that's crazy. Angela Beyer (06:23.381) Right. Angela Beyer (06:28.501) Yeah, well, it was like world champion title. Like I have to represent the United States. Yeah. Exactly. Wow. I'm like, okay, I got all my journals from Germany. Like I said, I'm a number person and I journaled everything I did. I know my workouts. So I said, okay, let's clean this mess here up. What I was doing, cause I was not there. I was, yeah, no, I wasn't doing really. Frank Hereda (06:30.958) World championship, yeah. Wow. Angela Beyer (06:56.533) a good job in my diet or my exercise. So I cleaned this all up, got on track, prepared for my first bodybuilding show, which was Miss Florida. I competed in women's physique. So yeah, prepared for that. One Miss Florida, got qualified for Team USA, prepared for that. And it sounds very short, but it was like weeks and weeks between. And... Frank Hereda (07:21.838) Oh, I'm sure. Angela Beyer (07:25.877) Yeah, so I went to Los Angeles, competed at the Miss USA, won Miss USA, got qualified for Miss Universe. I was able to represent the United States at the Miss Universe show. I actually made it a point and, you know, in the pre -judging in the morning you wear a black bikini and then at night when you have your posing routine in the finals, you can wear something else. And I... made it a point and got an American flag bikini. And my goal was to wear that bikini. So I prepped for that. It was, you know, when you are in the flow and when you're doing the right thing and when you're authentic, like when you do what you're passionate about, trust me, it was a hard way, but I enjoyed that journey. It was so much fun doing it. So yeah, I... made it to the finals, did my posing routine as I planned and I watched, you know, when they announced the fifth place winner, fourth, third, and I'm still standing on stage. I was like, oh my God, they announced the second place and you can actually watch me looking at my number and I'm like, oh my God, I just won this universe. Oh my God. I'm like, oh, that was the moment. Yeah. Well, I actually felt relieved. Frank Hereda (08:48.11) Wow. Angela Beyer (08:54.101) that I made it, that I was able to reach that goal. Never thought that this is what I'm going to do, but I put everything I got into this and I literally developed like a television. It was all about eat, train, sleep, repeat. Eat, train, sleep, repeat. Frank Hereda (09:16.142) I'll bet. Well, yeah. But you know, what I, what I think about is you did something really amazing, not just accomplishing miss universe, miss Florida, miss USA, but there's a common theme here that I see. And I'm, I'm interested to ask you if I'm right or not, but what I see is the ability to have focus be driven and also the discipline. to do what you needed to do every single day, which I'm a business coach. You know, I'm in real estate. I do a lot of different things, but I find through the, you know, when I come in contact with people that that's so rare and this, especially at the level that you had to do it at, you had no option. And so tell me a little bit about that. And was there anything I'm missing in what the traits were for you and, and what, I mean, that had to be a tremendous amount of discipline. Angela Beyer (10:14.837) Interestingly, what happened was, yes, but I loved the routine and what I did, I was never looking at the big goal, getting to Miss Universe. I broke it down in smaller goals. And what I did, to be honest with you, like when it got really tough, you have good days and bad days, but what I remember are only good days. I really enjoyed the journey, but... I woke up in the morning and I said, you know what? You can do it today. Just today. Today you can eat clean, today you can do your workout. What happens tomorrow? Maybe I eat pizza or ice cream or whatever. But today you can do today. One day you can do. And the next morning came and guess what? It was today again. No tomorrow. It was today again. So today you do the same thing. And I... I had those like strings of good two days and all of a sudden there was the first show and that's how I made it through. I had smaller goals. I never overwhelmed myself with, oh gosh, this is now 10, 12, I don't know how many months, you know, of not or for the rest of your life. And it is a lot with clients, you know, when we talk about diet, I can never. ever have this again. Oh, I love that. Yeah. And again, if you put it down or break it down in smaller goals and go step by step, you will be surprised how much you can really do. Frank Hereda (11:45.646) So dramatic. Frank Hereda (11:59.182) Sure, well, I totally agree. So, okay, well, that's a crazy story and an impressive one as well. Let's talk a little bit about nutrition. So, do you only work with women or do you work with women and men, but mostly women? Angela Beyer (12:18.389) Um, okay. I work with men and women and the interesting part is though men love to build muscle. So most of my male clients, they come to build muscle and my female clients always want to lose weight. Frank Hereda (12:33.23) Okay. Frank Hereda (12:39.726) It's shock. Okay. That makes sense. So, so that's, that's, that makes it easier then. So let's, let's kind of break the two down because you know, there's a lot out there right now on men and women, their bodies are different. Clearly we're different. Um, and what it takes to do what's, what's important is we get older and what's important for our bodies. So, um, you can help me, you know, debunk some things that I've heard or not and help the audience, you know, kind of understand better. So. Angela Beyer (13:01.429) Right. Angela Beyer (13:06.901) Thank you. Frank Hereda (13:10.094) Why don't we talk about, well, which way should we go first? Should we go men or women or muscle or what? Angela Beyer (13:14.709) Okay, so this is the interesting thing. We have two different goal sets. The principle though is the same because the goal is to have healthy muscle tissue. Muscle is the organ of longevity. The problem is sarcopenia, muscle loss starts in your 30s. So we lose 1 % of muscle mass per year. Doesn't sound like a lot, but in your 50s or 60s, you're going to feel it if you're not starting in your 30s. So I always recommend to start early lifting weights. You want to have that good muscle quality. Meaning, this is where women have a hard time. You want to go with heavy weights and really force the muscle to be robust. For some women to do a pushup. is heavy. Well, that's enough then. You know what I'm saying? Talking about weights, how much can you bench press or something? As long as you have a good resistance and you push your body a little bit further than it can go, you would be surprised how far you can push. It's all in your head. It's a mindset. And you want to really get or force the muscle to grow. Frank Hereda (14:12.142) Yeah. Angela Beyer (14:39.093) make it robust. The other thing too is the quality of the muscle. What happens is if you're not using it, yeah you're losing it and the muscle gets kind of like almost like marbled, kind of like a fatty tissue which you do not want to have. You want to be the filet steak. That's how you want to look like a filet steak. Frank Hereda (14:54.222) Yeah. Frank Hereda (14:58.542) Okay, gotcha. Okay. So if you, if you talk about it, so one of the conversations I have with my male buddies is, you know, we're talking, we talk about building muscle and, and, and I, you know, when we talk about health, how you lose muscle, like you said, 1 % a year, but the recommended amount for a man, I think for protein is just shy of one. one gram per pound of body weight. It's a little bit less than that, I think, is what the recommended dose. You can correct me on that, because I might be way off. But I'm wondering how much it differs for women, and then the quality of that protein. And that also gets into a discussion I want to have on fasting, because it's very difficult to get that protein in if you're fasting, which I am a faster. And so and I know a lot of people are so can we talk a little bit around that and what your recommendations and where I'm wrong maybe on that? Angela Beyer (16:00.149) Unfortunately, the recommendations that are out there right now are way too low. So one gram per pound is ideal. Like if you can get up there, and I talk about the ideal body weight, not your body weight when you're weighing, if you are having like 40 % body fat, you know what I'm saying? So your ideal body weight, like if this is 180 pounds, Frank Hereda (16:13.166) Okay. Frank Hereda (16:24.91) Yes. Angela Beyer (16:29.589) It's 180 grams of protein per day. For women, 120, 130 grams, depending on what their ideal weight is. Frank Hereda (16:42.318) Okay, so basically, it's almost two thirds maybe then, so it's less than men. So men need one pound per, so are you saying women too, same? Angela Beyer (16:48.213) It's nice. but they should take a gram per pound ideal body weight, same thing. And that's exactly the point women don't wanna eat the protein. Huge problem, huge problem. Yes. The interesting part of this or how to break it down, how does a day look like? And I like it simple. So usually I like three meals a day. Frank Hereda (16:54.734) Okay. Okay, gotcha. Frank Hereda (17:01.998) Yes, that is a huge problem. Angela Beyer (17:19.221) And that's very good for fasting as well because you can break it down easily in three meals. Now, the body can tolerate, and this is again the timing, I think it's super interesting, in the morning the body is primed to have a lot of protein, to be able to absorb a lot of protein. So I'm not talking about a breakfast at 7 a .m., I'm talking about your first meal. If it's at 12 noon or if it's at 7 a .m. I don't care. But the first meal has to be a robust protein meal. Has to. The second meal, if it's a little bit less protein, the body can handle it. But the daily intake of the protein has to be a goal. Like you have to reach the goal. So if the evening and the morning is a little bit more protein and the lunch a little bit less, you can get by. Is the timing important? Like, oh, after we're going to have to have a protein shake? Really, you don't. If it's a competitive bodybuilder who has a competition in front and you are on a restricted diet, you know what I'm saying? Here we are going out in a very specific niche. Frank Hereda (18:40.11) Yes. Angela Beyer (18:43.189) Yeah, I would recommend a protein right after workout. But if you are a weekend warrior, if you want to be fit, and if we talk about health, you really don't have to get into that frame. I have to have something right after the workout. The importance is to have the right amount in the day and how you break it up. You know, like you want to have equal amounts if possible. but otherwise the morning and the dinner is the most important time to have protein. And if it comes to protein sources, which is always another topic. Yeah, because I have a lot of like plant -based clients and vegan clients, and I can only tell you every protein has an amino acid profile. So now we get into the science of this whole thing. Frank Hereda (19:21.07) That's always it. Yes. Frank Hereda (19:37.87) Yes. Angela Beyer (19:38.037) Follow me and ask me questions. So we have the amino acid profile. Certain amino acids have different like purposes in the body. There is the amino acid leucine for example what triggers muscle protein synthesis, okay? So this is the amino acid. You have to have at least three grams in a meal. three to five grams to trigger muscle protein synthesis. Okay, now if you have any animal protein, you're covered. It's always a complete protein, you trigger it. If you go plant -based, you don't. So you're not triggering muscle protein synthesis. Because... Frank Hereda (20:25.646) Okay, and that's how I understood it. So if you eat a lot of, I eat a lot of meat, not a lot, but I'm a meat eater, clean meat, but I eat meat, grass -fed, grass -finished eggs, pasture raised, some kefir milk, those types of things I have. And so the plant -based though, it's tough because... Angela Beyer (20:40.405) Perfect. Frank Hereda (20:51.022) how you feel and how you can get in the right amount of protein and minerals that you need in the day. I think it's just a tough thing to do. Do you have people there? Yeah, go ahead, sorry. Angela Beyer (20:59.093) very complicated. You don't get the quality in, to be honest with you, you don't. How you can get by is if you take like a branch chain amino acid supplement and drink it with the vegan meal. So you just ensure to have enough leucine. Otherwise you can combine different plant -based sources. The problem is though that they have... Frank Hereda (21:05.326) Yeah. Frank Hereda (21:15.374) Yeah. Angela Beyer (21:31.349) too many carbs and fats at the same time. So eucalloric intake is too high. I think I measured like, what was it? I tried to do quinoa. It was like insane, eight to 10 cups. What I suppose, like it's impossible. So I do like plant -based sources of protein, but it's an addition. And like you said, it's so important to have really good quality. I mean, Frank Hereda (21:44.558) Yeah. Frank Hereda (21:54.19) Yes. Angela Beyer (22:00.821) What bothered me, what I just, not just found out, but what was like one of my eye -openers, you read grass -fed and it has to say grass -fed and finished. Grass -fed, it literally has one time in its life on grass and the other times, it's just so fine. How do people get to a better place if it's complicated, but yeah. Frank Hereda (22:13.806) That's right, absolutely. Frank Hereda (22:18.51) That's right. Frank Hereda (22:26.83) Well, look, that's why I'm so passionate about doing this podcast, because one of the things that I want to focus on is the fit piece, which is there's an epidemic in our country. And people think, and I don't blame them, but if they don't go down, if they don't go get their nutritional degree, like you did, or they don't do what I do, which is every spare minute, look at nutritional information, right? So I'm like self -taught. I don't have a nutritional degree like you do. But the point is if you're not your own advocate, you trust the government and you think, oh, okay, well they'll take care of me. They're not going to put stuff on the shelves. It's not good for me. And that's exactly what they're doing. And so you read some of these ingredients anymore and it's like a list a mile long and none of it's good for you. And it's crazy. Angela Beyer (23:13.717) Oh. It is and to be honest with you if I read food labels, which it's one of my hobbies, to be honest with you if your grandma doesn't understand what's on it, don't eat it. It's very simple and yeah if you cannot pick it, don't eat it. Like it has to be wholesome and natural. Frank Hereda (23:25.23) What? Frank Hereda (23:31.47) Exactly. That's right. Angela Beyer (23:42.133) The body doesn't understand the chemicals and you harm yourself with so many chemicals. And the other thing too, what we unfortunately don't see is the food, what is produced right now doesn't have the quality anymore as it had in the 50s and 60s. So all the recommendations, oh, it has so much vitamin C or so much vitamin B, that's from back in the days. That is not what's in it anymore. Frank Hereda (24:12.046) That's right. Angela Beyer (24:12.149) So, if you can get to a local farmer organic, it is the best, but it's still not what it was. So you always have to make sure the best, the best. And like I said, if you can't, I mean, you can't take a multivitamin, for example, or something to cover the bases. It's like a life insurance, so to speak. But if you can get the best food, you're still not getting what you're supposed to. It's crazy. So yeah. Frank Hereda (24:22.446) True. Frank Hereda (24:33.517) Yeah. Frank Hereda (24:42.318) I, um, I, I'm fortunate. I, I do some hunting. So I, luckily I can get animal sources from out in the middle of nowhere, right? In the mountains or whatever. That's right. And so, you know, but I think you're right. You go to the local farmer, you see what they're feeding it. You can be in touch. You can see it, touch it, feel it, meet the person that's raising the cows and the chickens and whatever. I think that's a good, a good route to go. Um, Angela Beyer (24:42.837) Thank you. Angela Beyer (24:48.181) Thank you. Angela Beyer (24:53.653) Thank you. Angela Beyer (25:09.749) Absolutely. Do your research and support the local farmers, you know. Frank Hereda (25:13.614) Yeah. What do you find for your clients, male or female, that it helps them and assist them? I asked somebody else this to track what they're eating and, and like stay on track. So, you know, a lot of people, they, they don't stick with their programs and I think part of it is tracking and measuring. I think part of it is discipline. What's your experience with that, with your clients? Angela Beyer (25:34.741) Okay, I have a little different concept. Again, simple, simple, simple. So usually I give my clients a food list, which gives them an overview of what food, what kind of sources. Very clean, very simple, nothing crazy. And the diet plan is like, for example, protein one, one, one, like three meals. Frank Hereda (25:41.87) Mm -hmm. Angela Beyer (26:04.533) three proteins, okay? And then they have the list with the proteins, what they can pick and choose from. It's always the same plan basically, but what I want them to do is switch out. Like if it says one protein in the morning, one protein for lunch, one protein for dinner, they have their list, pick and always rotate. I don't want them to eat the same thing every day. Because what that does it um Yeah, it's not very good for the microbiome Because you want to cultivate the microbiome if you have the same foods You over cultivate just one strain and the others can't live and then you get just the problems So like I catch myself to be honest with you like okay Typical body build a diet chicken rice broccoli Frank Hereda (26:41.966) Gotcha. Frank Hereda (26:49.486) Gotcha. Okay. Angela Beyer (27:00.149) Broccoli, spinach, asparagus. Broccoli, spinach, asparagus. That's my go -to. So my recommendation is always like, okay, you know, you need six ounces of vegetables, but mix them up. Go seasonal, like have fun with the food. But you know your number, it's the six ounces. You know, that's what you're sticking with, the amount, but you always play around and change it up. Very important. Now the other thing what I do with my clients, which... Frank Hereda (27:03.726) Yep. Frank Hereda (27:19.726) Gotcha. Angela Beyer (27:30.613) helps a lot if you have sugar addictions. I don't let them write down what they ate that day. I change it up. They're going to write down, they're writing down what they're going to eat the next day. So in the evening, they sit down and say, okay, tomorrow I'm going to have for breakfast this, I have lunch this and dinner this, and they prep it and have it ready in the fridge and then. it takes the pressure off. And if you have a real power gap, what is going to happen? We get crazy days, we answer text messages, we answer emails, we are in meetings, we're taking care of family, we're driving kids around, we have customers, life goes crazy, then you do not want to make a decision what you're going to have for lunch. But if you did it the evening before, You planned it out, you wrote it down and you put it in your fridge and have it ready. There is no decision making. And especially for dinner time, where the willpower is completely gone. Whatever you find you're going to eat, I want to prevent that by preparing. You always have to be prepared. So you're committing to yourself. Frank Hereda (28:36.142) Yeah, it's gone. Yeah. It's toast. Frank Hereda (28:48.974) So prepping everything. Angela Beyer (28:55.157) that this is what you're going to eat the next day. It changes the mindset. There is no guesswork. There is no decision making. And it gives you peace, peace around food. Because you do want to enjoy food freedom. And it sounds crazy when I say, well, write it down. Well, where's the food freedom? You develop that food freedom by knowing what you're going to do. It gives you so much peace. And then it calms the brain. It calms the brain. harms the nervous system. And then you learn very quickly how it works, how your body respond, how to fix it, you know, and you don't want to mess around with anything else because the energy comes back, the well -being comes back, you know. Frank Hereda (29:39.758) Sure. That's really interesting. Okay, good. So back to the muscle, I was thinking of something. So how much in a week should a man or a woman work out? How much time, you know, how many times should we be working out going to the gym, women, females and males? Angela Beyer (29:59.605) Again, I don't make a difference to be honest with you. No. If you can work out at least five times a week, if you can do something every day, ideal. I know, stretch. Now this is like, oh my god, this lady is crazy. What I'm talking about is though nothing for a long time. You wanna work out short period of time, intense. Frank Hereda (30:04.75) Okay. Angela Beyer (30:28.341) and get the work done. I don't want you to spend hours and hours and hours at the gym. And I have those clients who work out, waits for an hour, then they're on the StairMaster for an hour. What are you doing? Two hours a day? No, that's, you really don't need to. You really don't need to. Depending on your level, when you start out, I probably wouldn't do strength training every day. Frank Hereda (30:44.462) Yeah. Angela Beyer (30:57.525) I would do it like Monday, Wednesday, Friday. Everybody's different. I wish there would be a plan I can pull out and say, hey, that's what you do. Everybody's different, but when you start out, I like total body workouts. I like a little bit of a higher repetition because what you need to train is the muscle mind connection. Narrow pathways have to be developed that you're actually feeling and knowing what you're doing. Frank Hereda (31:06.158) Sure. Angela Beyer (31:24.853) If the foundation is laid and you have it and you understand it, then you can break it down in muscle groups and then it gets more playful and interesting. Then we can sculpture. That's like a way of art. Whatever you want to focus on, you start with that exercise or with that muscle group you start the week with. And then whatever is like the one you're the best at, that's where you end up with. It's just a mindset again, because let's say you love arms. Frank Hereda (31:53.006) Catch ya. Angela Beyer (31:54.773) or you finish the week with arms, because you can always do your arms because you love them. So, yeah. Frank Hereda (31:57.102) Okay. Yeah, right. What? What do you think about bands versus weights like can bands be enough or do you have to do weight? Sounds like you're a proponent of lifting heavy weight. Angela Beyer (32:12.501) Okay, we always want to do our best. So if you don't have weights available and bands is it, you can use your bands and you can make it real hard too. The muscle, they're different fibers, slow and fast twitching and they react in different ways. And if you have bands and it's not real heavy, Well, then you're training the slow twitching for endurance. You know what I'm saying? Nothing wrong with it. You just switch it up. Interestingly, for example, shoulders. Shoulders are one of the few muscle groups which has fast and slow twitching 50 -50. So if you... Yeah, it's interesting. It's almost like everybody has that with the shoulders. So if you can't lift heavy weights with your shoulders and you do lighter weights and you do it correctly and you up the wraps, you can get really good shoulders. No difference, you get the results. Legs, different, very different. Chest, back, different. Everybody is, again, have their own makeup, but you can tell, like I can tell by experience that with shoulders, If I have somebody who really struggles with the heavyweights and I go lighter and I design the workout, so with more reps and super setting, I can get really good shoulders on that person as well. So yeah, there are a lot of different options. If you're on vacation and you only have bands available, go for it. Yes, for sure. Can you live or get a good workout in just with bands and you want to build muscle or like... Frank Hereda (33:59.502) Gotcha. Angela Beyer (34:08.533) long term? No, you gotta get at some point some weights in. But in between, yes. Okay. Frank Hereda (34:14.286) Sure. Okay. Okay. Good. So let's talk a little bit about supplements. So there's a lot of conversation around supplements. I mean, there's always been conversation around supplements, but you know, different, there's so many to take. There's a lot of, I want to talk about supplements and I want to talk about drinks. So I take, let's start with drinks. So I take, uh, like AG1. If you heard of AG1. Okay. All right. Yeah. So. Angela Beyer (34:24.245) Mm -hmm. Angela Beyer (34:43.125) Oh yeah, Fleur de Grince, you have a nominee. Frank Hereda (34:46.478) I don't know what your thoughts are on these green drinks or if they're worth taking or not. I find them, I don't know that I feel any different, but I feel like I'm doing something. So I'll take that in the morning. I also use like a protein drink during the day, which is plant -based and then everything else is usually like eggs and meat and whatever. But what's your thoughts on supplements and drinks? Let's kind of go that route and talk about that. Angela Beyer (35:09.173) Okay, so I do like supplements. I highly recommend them. For example, athletic greens. I love greens as a powder drink because again, like I said, the quality of the food is not there. And what happens to, if you're not hydrating well enough and if you are having not enough fiber in your diet, you get very acidic and... you can get constipated. And the greens, the athletic greens, make your alkaline, they're detoxifiers, they clean the organs and they make you grow. So very, very important. Like I always, if you see, I love the green taste. I always have discussion because it tastes grassy, but I just love them. I always add them in. Like I think that's a fantastic addition. Frank Hereda (35:57.23) Yeah. Angela Beyer (36:08.469) What I also like is a good multivitamin, like I said, from Wholesome Organic. Because you want to cover your bases, you don't want to think about it, you know? So this is just a life insurance, what you want to have. And what I also like are Omega -3 fatty acids. You're not taking enough Omega -3s, and well, you have to make it a point to really eat fatty fish, for example. Again, with plant -based fats, the ratio between omega -3, 6, and 9 is a little off, and omega -6 overpowers the omega -3s. So I just want to make sure that you get enough omega -3s to fight inflammation. So important. Inflammation is like the cause of all diseases. We want to avoid inflammation at any cost. Frank Hereda (37:04.302) Yeah. Angela Beyer (37:06.229) So having an omega -3 supplement, again, good source, good quality, I think is major. You have to cover your bases. I recommend three grams a day. You can go higher up if you have something going on in your body where you say, oh my gosh, I really feel my joints or something, then up the omega -3s. Yeah, that's like one of the, my, my, baseline basic elements like what you want to have. And then another thing what I really like, like I said, oh my gosh, yeah, we can go on with supplements forever, but what I really like is Creatine. Frank Hereda (37:46.51) I know, I know. Frank Hereda (37:50.958) I take creatine too. Angela Beyer (37:52.341) Creatine is so major. Again, if you eat meat and men in general have more creatine in their bodies, you're covered, but I like to supplement with it. Women have to take it. They're not getting enough through the food. They don't have enough. They most all the time, like I said, they're mostly plant -based. So, yeah, just take your creatine. With Creatine, we have a lot of myths. Boy, you get bloated, you're holding a lot of water. The other thing is like, oh my God, you have to do a loading phase, upbeat the first 10 days, then you go down to the three grams. Yep, back in the days, I know, been that done that. You don't need to. Frank Hereda (38:35.982) Yeah, that was what they used to say. Frank Hereda (38:42.158) Yep, same. Angela Beyer (38:46.933) So there is no loading phase and there is no good time to take creatine. Just make sure that you take it the same time every day. Just don't... Interesting. Yeah, don't mess around. It just works. Your body gets saturated. You get the strength. You feel such a difference in your workouts because of the creatine. And... Frank Hereda (38:58.83) Interesting. Okay. I never heard that. Okay. Angela Beyer (39:12.981) you're not holding any more or less water, like that you don't load. Don't load. Your body gets to the state and then just keep it going. You know, it's not, it's funny. Creatine is like one of the most researched supplements. That's right. One of the safest. And I always get like, does it cause kidney damage? Does it do like, no, it doesn't. Like really, no problem. Go with the creatine. Frank Hereda (39:30.318) That's right. Angela Beyer (39:42.453) It's a really good, good, good supplement. Like, yeah, hands down. Frank Hereda (39:45.134) Yeah. It's, um, it's, it's really funny. Actually. I love it. I feel better when I'm on it. Um, and I've, I've done it. I did it off and on. I stopped for many years and then, and then continued again, but I like it. So. Angela Beyer (39:51.317) Thank you. Angela Beyer (39:58.997) Yeah, oh yeah, good for you. And then one supplement would move the needle for me. It's a newer thing, it's Urelythin A, and it's in Pomegranate, actually. And Urelythin A cleans and restores the mitochondria. The mitochondria is the battery of every cell. It gives you the energy. There is only one company... Frank Hereda (40:12.59) Hmm. Frank Hereda (40:18.83) Okay. Angela Beyer (40:28.565) I would actually trust. And I'm not sponsored anything by them. I just really like that company. They did their research and it's potent and that's Timeline Nutrition. It's a company out of Timeline Nutrition and it's out of Switzerland. And that really moved the needle. Boy. Yes. Way more energy, faster recovery. Frank Hereda (40:31.982) Yeah, yeah. Frank Hereda (40:40.334) Timeline. Frank Hereda (40:51.15) Really? In what way did it move? Because... Oh. Angela Beyer (40:57.621) better workouts, yeah, it changed. Like I said, it improved for sure my shape. Yeah, lower body fat. Like I said, it's interesting because we put so much stress on our bodies mentally and physically, we don't even notice that we are running low because we are so used to that state. Frank Hereda (41:01.518) Okay. Frank Hereda (41:07.981) That's interesting. Angela Beyer (41:25.621) And then when you have something that actually cleans the mitochondria and gets you going again, you're like, wow, okay, that's how I supposed to feel. And that's how it works with me. Like, I'm like, oh my God, this is good. I felt it in the second month. The first month I took it, I'm like, ah, does it work? And I kept going. And then the second month I'm like, okay, yeah, it does work. Like that's a really, really good supplement. Frank Hereda (41:33.166) That's right. Frank Hereda (41:49.966) I, um, you know, the tough part about pomegranate, well, the, the urolithin A I know pomegranates are good for you. Problem is it's a pain to take to eat an actual pomegranate. And then if you want the juice, there's sugar in it. So it's like, you really can't find a good way to get it. I take, um, also resveratrol. So I don't, I take that as well. More longevity stuff, but not so much a little bit of health, but, um, do you take, do you, what are your thoughts on that? Anything or are you not? Angela Beyer (42:09.077) Yes. Angela Beyer (42:15.989) Yeah. Very, very good. Dave Sinclair is promoting it and he explains it very well. Again, same thing. You can't even, ridiculous, in red wine is, you can't drink that much. What are we doing? Frank Hereda (42:22.062) Yeah. Frank Hereda (42:35.95) Isn't it? It's so funny though that people that's if you wanted to go the health route that antioxidants, resveratrol is the only way you could go. But if you could take it without drinking the wine, why wouldn't you do that? Obviously, we know some of us like to and, you know, not too much alcohol, but still. Yeah. Angela Beyer (42:51.413) Yes. Angela Beyer (42:55.093) Yeah, I mean, yeah, exactly. So yeah, very, very good. Antioxidants kills free radicals in the body. You want to get rid of them. Yes. Again, like I said, we are not even realizing how much stress we are having and all those things are going to help you. What are we talking about or what is the whole goal? What we're having? We are always like... Back in the days, talked about expanding our lifespan. That's not what I'm standing for. I wanna extend your health span. Right now in the US, the average person lives to 79 years. The health span ends with 63. Meaning there's a 20 % gap of suffering, not being able to take care of yourself, not enjoying your hobbies, not being able to shop, to... live on your own, to do the things you like. And this is what hits me. Okay, this needs to change. And we need to take care of us so we can have a lifespan until we die, like a health span until we die. So health span and lifespan should be equal. That's my goal. I don't want to live to 130 or 140, but I want to have a long, healthy life. That's the point. So that's where I'm at. Frank Hereda (44:18.446) Absolutely. Absolutely. And it well, and I think if that's what that's what we were trying to do, right. And I think just waking people up, I used to be the type of person that was like, Oh, organic, that's crazy. And years ago, until I went down rabbit hole for a specific situation, and, and that's when I woke up. And so it's, it's, it's a big problem. And most people are obese in America, you know, it's, it's really not good. Angela Beyer (44:47.701) Yeah, and what I think is the sad part that we address it the wrong way. We try to fix problems, but not the cause. So again, this is like women are on the muscle, for example, not over fat. The fat comes later, but you're on the muscle. That's what caused all of it. I mean, just think about it. Frank Hereda (45:09.934) Yeah. Yep. Yeah. Angela Beyer (45:16.757) going back to muscle, the muscle communicates with everything in your body. If you have strong muscle, you get strong bones, more is the perosis. If you have strong muscle, you have a flux. You have a healthy organ, what uses the carbs you're eating. You gotta earn your carbs. So you have a healthy metabolism because you have that muscle going. You have no anxiety, depression, you have better cognitive function, the endocrine system. hormones, they're not supposed to be all wacko or declining or when you get older and you take care of yourself, it's all pretty smooth sailing. It is, but you have to have that health aspect, you know, the puzzle, you have to put it together and then a lot of issues what we're dealing with, they're just not existing. I mean, that's hard. Frank Hereda (46:10.958) So true. It's really interesting. What would you say to the man or woman out there that isn't doing the right things with the protein or their health routine? So let's break it down easily for them. So if there was a top five and you were like, OK, here's what I would do if I was top five overarching. Obviously, it's specific for everybody, an individual. But is there like a top five? Hey, this is what the first five things I would do. I think I'm hearing more protein as you get older, cause you're losing that, um, lifting heavier weights. I'm hearing that. Uh, what else am I missing? That's like top five. Really? Angela Beyer (46:56.085) If it comes to nutrition, I would say eliminate sugar and flour, the processed food, get rid of this. Another thing is too, this comes, like again, like if you talk about a puzzle, sleep and recovery. People underestimate how powerful sleep is. and you cannot catch up on sleep. I always said, I party on the weekends, I catch up later. You know what I'm saying? But you cannot, if you missed a night, that night is gone. And what you do is you build up proteins, entanglements in your brain. I mean, this is now Alzheimer's disease is what diabetes type three, so we're calling it now. And this is all because you don't take care of it. And... Frank Hereda (47:31.886) Yep. Angela Beyer (47:51.701) of your body and recovery and sleep is major. And I like, for example, the aura ring just as a tool. It's not fun. Yeah, but you actually learn sleep hygiene, what it does and what it like, really how impactful it is. You have a total different next day if you sleep is quality sleep. Frank Hereda (47:59.79) I have the error ring, yep. Angela Beyer (48:20.341) having enough REM sleep, having enough deep sleep. I mean, boy, yeah, heart rate variability. I mean, you can see a lot on the results, but yeah, this is like one important thing. Another thing what I think is underestimated is good hydration. People don't hydrate, which causes a lot of issues too. I, for example, drink a glass of water in the morning when I get up. Frank Hereda (48:41.582) True. Angela Beyer (48:50.325) It's room temperature, not cold. But I just like you get up and you shower in the morning. Well shower your organs to just flush them. Drink water in the morning, get a glass. Like that's a good start, you know, and you get my water in. So yeah, it is cleaning up the diet like no sugar, no flour, nothing processed. That's like the first step. You go through a withdrawal. It's not that easy. And okay. Frank Hereda (49:02.382) Yeah. Right. Angela Beyer (49:20.277) Life is hard. Let's leave it at this. Life is hard. Pick your heart. Do you want to be obese and not being able to get upstairs, not fitting in clothes, I mean, having all those diseases, or do you want to get up and workout and eat clean and both things are hard? Pick your heart. And I pick the workout and eating healthy. Frank Hereda (49:25.87) That's, I say that all the time. I love it. Love it. Angela Beyer (49:47.893) I mean, it's very simple. Frank Hereda (49:50.414) It's my favorite saying and it's so true. And I say that to my clients all the time because it is true and you've got to pick one. It's a choice. It's a choice. Angela Beyer (49:58.549) Yeah, and I think it is good once in a while to be uncomfortable. Yeah, it's good. Yeah, I think it's a good challenge. And if it's a cold shower or if it's a cold call. Frank Hereda (50:04.558) I agree. Yeah, why not? Frank Hereda (50:12.11) Yeah. Yeah. That's right. That's right. So, um, is there anything else that women should be doing? I know you don't distinguish pretty much because it's, you know, but for the most part, is there any like supplements that women should be taking that men don't need to take, or is there anything specific that they need to think about? Angela Beyer (50:33.653) Well, like I said, it's almost like very individual. I like individuality. It depends on the lifestyle. It depends like a lot of women deal with insulin resistance because they're not using their body. And then they're like, what happened? It's not what just happened. It happened over years and we have to fix the insulin resistance. Frank Hereda (50:38.542) Yeah. Angela Beyer (51:02.069) Um, so there are so many different ways, but what I say is like, um, just get started, put it in action. You can listen to as many podcasts as you want. You can read as many books as you want. Um, if you don't put it in action and it doesn't have to be a hundred percent. If you do just 51%, meaning you've got up and put your shoes on and you did something is better than nothing. Frank Hereda (51:18.606) Yep. Angela Beyer (51:32.117) And I think that's the key. Just put it in action. Yeah. Okay. So true. Frank Hereda (51:37.006) Love that. That's so true. Okay. Well, I, we didn't get a chance to really talk about your business too much today. We're going to have, we might have to do another one, but how can people reach you? Where would you like them to reach you? What's the best way if they have questions, what works? Angela Beyer (51:57.109) Yeah, I'm on Instagram, Health Coach Angela. I do monthly challenges where I help, it's a three day challenge where I help clients to reset their metabolism. That's like the first step to get going and they're for free, they're fun. And I have a Facebook group where we can, you know, support each other. I think that's very important. You always have my back and I'm there for you. And, um, Yeah, I'm always there for help. And that's a fun group to have, like -minded people. Very important. Frank Hereda (52:33.838) I agree. Uh, you know, that's the same with anything, finding like -minded individuals for sure. Surrounding yourself. Angela Beyer (52:38.165) Yeah. You want to better yourself so you have to surround yourself with good people. Frank Hereda (52:42.254) interesting. Yeah, it's true. Yeah, for sure. And there's not, and it's tough too, because now, you know, whether it's a workout place, but there's not many people that are doing working out. They need to, right? So it's tough to find the right group. Angela Beyer (52:57.749) Oh, but it's true. Yes. Yes, yes, yes. Absolutely right. So yeah. Get going. Frank Hereda (53:03.214) So great. Yeah, exactly. Let's go get everybody get going out there. So, uh, well, listen, I appreciate you taking the time today. It's been great. Just kind of getting to know you and your story, which is amazing. And, um, you know, loved getting the, the knowledge on, on what everybody should be doing. So maybe we'll have to do part two in the future with your, with your business and talk more about that. But, um, but I appreciate you being here today. Angela Beyer (53:29.685) Yeah, thank you so much. My pleasure. It was really great. Thank you. Frank Hereda (53:33.582) Awesome. Awesome. All right. Well, until next time, everybody take care and we'll see you on the next episode of focused free fit. Bye bye.