Ep 572: Your Health, Your Responsibility with Adam Ross

In this episode of The Health Fix Podcast, Dr. Jannine Krause sits down with Adam Ross — the visionary behind A.R. Nutrition, a seasoned registered dietitian, and sports nutritionist with a unique background as a Division 1 and professional hockey player. A trailblazer in personalized nutrition, Adam has worked with celebrities, professional athletes, and high-net-worth individuals seeking rapid health transformations. As the Head Dietitian at the Atria Institute for Health and Longevity and owner of his own business, Adam shapes innovative, research-backed strategies that align with fitness, body composition, and longevity goals.

Together, Jannine and Adam explore how taking responsibility for your health by owning what you are and aren’t going to do when it comes to taking care of yourself. From investing in meal delivery services to mastering what meals to order for your wellness when dining out, Adam gets real on all of it! They cover the importance of proactivity, mindful eating, and emphasizing nutrient density, such as the impact of veggies, fruits and whole grains in a meal over crackers. Adam shares his philosophy on simplifying nutrition, managing cravings, and tailoring plans to the individual — inspiring listeners to stop giving away their health power and take actionable steps toward vitality.

Resources From The Show: 

• Adam Ross, RD’s website: https://www.arnutrition.net/
• Adam’s Podcast: The Achieve Results Nutrition and Wellness Podcast

Our Partners

Podcast Transcript

Chapters

00:00 Taking Responsibility for Health
02:43 The Importance of Proactivity in Nutrition
05:53 Mindfulness and Habits in Eating
09:04 Strategies for Meal Planning and Preparation
11:48 Finding Balance in Nutrition Choices
15:00 Overcoming Decision Fatigue in Meal Choices
17:48 The Role of Routine in Healthy Eating
20:56 Simplifying Nutrition for Success
29:13 Nutritional Value and Dietary Repetition
31:59 Personalization in Nutrition
35:14 Understanding Food Preferences and Moderation
38:01 Caloric Needs and Nutrient Density
41:28 Volume Eating and Satiety
44:21 Fundamentals of Nutrition
51:16 Personalized Nutrition Programs

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Jannine Krause (00:00.833)
Hey, Hell Junkies, I have Adam Ross back on and I had to bring him on because he emailed the most epic email out to his readers that I couldn’t say no to. And I also was like, please come talk about this. And it had to do with his hard stance on wellness and like your approach to your own wellness and like being real with yourself on it. So Adam, thanks for coming back on and chatting with me about this topic.

Adam Ross RD (00:29.526)
Yeah, thanks for having me. It’s a pleasure. Yeah, I a blast the first one and I know we’re going to have a good time the second time around for sure.

Jannine Krause (00:38.349)
No doubt, no doubt. like, you know, it’s so funny how we’ve given away our power for our health. We’ve given away our power for a lot of things. And now we’re giving away our power for our own responsibility when it comes to our health. you know, as much as I would love to be like, there are 85 reasons why someone may have gained weight or 85 million reasons for why someone may be chronically

you know, stressed or ill, we do have to take some responsibility because no one is going to fix it like you do. Would you elaborate on that? Because this responsibility thing is so huge.

Adam Ross RD (01:20.189)
Yeah, no, I think, you know, my big thing, and I want to preface this by saying I don’t want to sound, you know, I’m trying not to sound like a huge asshole during this podcast, but it is kind of like, you know, kind of going to have to get real. And I think like, in a lot of cases, you know, a lot of conversations I find myself having with people and, you know, I think it’s very just, you know, common nature for human beings, right, is that we’re amazing at identifying problems, but we are

not great at moving beyond the problem identification and into the solution piece. Right. So, you know, we know, right, like the deck is not stacked in our favor right now as human beings in terms of, you know, our society and our health. Right. There’s a lot of, you know, trash foods out there. There’s a lot of marketing. There’s a lot of ways we can go wrong. But it’s also never been any easier for us to go the right direction either. I don’t think so.

That was kind of my thing, right? Is like trying to take a hard stance on the understanding that yeah, hey, like there’s a million ways where you can go wrong and it’s all very easily accessible, but there’s a million ways where we can go right. But we just have to find that solution and we need to think beyond the problem. We need to stop letting the problem control us. know, whenever I speak to people, I, you know, I ask them what’s wrong. They can tell me 25 things that are wrong with them. When I asked them if they’ve ever thought beyond what’s wrong and how to fix it, you know, you typically get silenced there, right?

Or we start to get a lot of excuses built up, know, these baked in excuses that we all do. We all have, you know, you have my have and we’re all human beings. We all, you know, look for the easy way out. But that’s kind of my take on it, right? Is that we can’t keep taking the easy way out because it’s sending us in a terrible direction, you know, like metabolic health in the country is probably the worst it’s ever been. And I think people are sicker and, you know, more stressed and fatter and, you know, all of the above than they’ve ever been. And it’s not a great trajectory that we’re on, right? So

At some point it becomes on us, right? It becomes on me, it becomes on you to take care of our own health and our own situation and find a way around all of these problems that we continue to find ourselves running into every day.

Jannine Krause (03:29.473)
You know, I think the first thing you mentioned that I’ve been kind of thinking about a lot is even in the medical field, in the nutrition field, in any health field, we do focus so much on the problem more than we’re looking at solutions and trying to get the mind out of that, especially when it’s tied into weight loss. Because I’ve found, even in my own weight, being obsessed like, just can’t get any weight off, I just can’t get any weight off. And I would say probably 60 % of my phone calls.

with women throughout the week have to do with I can’t get the weight off, not, well, I’ve tried this or done that. You’re seeing the same thing, I’m guessing, here in terms of this.

Adam Ross RD (04:12.55)
Yeah, 100%. Right. And it’s always, you know, we go very outcome oriented as opposed to process oriented, you know, and again, these are all conversations I find myself having often is, we were very hyper focused on the outcome. And yet if you kind of sat back and you took a deep and hard look and just held yourself like very accountable, do your actions, you know, every day, every week, every month add up to the outcome that you’re trying to achieve. Right.

So the thing that I’m typically having conversations a lot with people is like, yes, I know you want to lose five pounds. You want to lose 10 pounds. We all do. Right. You want to look better. You want to feel better. You want to function better in some way or another. We all do. So like what have your actions been over, you know, X amount of time and do they align with the outcome that you’re trying to achieve? Right. And I think if we really, you know, dig down deep and this is where we have to get a little uncomfortable and we have.

to kind of call ourselves on our bullshit sometimes and try to understand, like, you know, what have I done that has been in alignment? What have I done that has been out of alignment? And what is, you know, the weight of those two things, right? Unfortunately, you know, especially if we’re trying to make change, the actions that are in alignment with your goals have to heavily, heavily outweigh the actions that are not in alignment with your goals.

I do think as you get closer to achieving your ideal body composition, your ideal health, your ideal outcome, you actually do get a little more leeway or a little bit more leash. But in the moment, when you’re really going after a lofty goal or something that’s, you know, significant change for you, you do have to, you know, be heavily weighed in the favor of like your actions have to align with your goals, right? And it’s like,

Hey, life happens. There’s always going to be things. We all have a thousand excuses every day as to why we can’t do the things that we know we need to do. But unfortunately, like, you know, I always say like the body just doesn’t care. You know, the body does not care if you had a stressful day, if you traveled, if you were out late with friends, if you, someone peer pressured you, if your boss was mean to you, the body does not care. It doesn’t. So for you to stop at the fast food restaurant on the way home or whatever it might be.

Adam Ross RD (06:25.502)
Drown your sorrows and whatever it might be right alcohol or excessive calories or you know treats or snacks You know, I get it. It serves a purpose But it it doesn’t serve the purpose of you achieving your goals and your body literally doesn’t care, right? It’s just it’s it’s just adding up The calories and it’s you know stacking up the nutrients whether it’s you know micronutrients or macronutrients that you’re putting into it and It’s just rolling with what goes into it. Right? So I get it, you know, we all have

the emotional side of everything and we all have stressors and things in our lives. again, if we have a grand goal, the actions have to align and the excuses have to start to drop away at some point. Because again, it’s like, you get kind of cliche, but you do have your success or your excuses kind of in two ways, right?

Jannine Krause (07:18.997)
So sage advice because I think so many people, we know what we need to do. I interviewed someone once that I wrote a book that says, I know what I need to do, I just can’t do it. It was a great time. I’m like this freaking genius. And like even myself, we wouldn’t have overweight nutritionists, right? We wouldn’t have overweight doctors. We wouldn’t have overweight medical staff if everyone, if it was just real simple, right? Like all of us know.

Adam Ross RD (07:29.187)
Yeah, exactly.

Jannine Krause (07:48.329)
what to do, it’s just the leading up to it. And like you’re saying, these actions have to outweigh things. We have to like set up life for success. And you know, I came onto this podcast saying, I’m only dusting my face off because I just ate some popcorn and I had some salt in it and I needed my electrolytes. I mean, and my carb boost, right? And like, why did I need that? Well, because I didn’t have enough for breakfast, you know.

clearly, right? And my lunch probably didn’t have enough protein in it. And so I decided I needed a snack. And so there’s things going like, okay, well, I didn’t set myself up for enough meal planning on this level. So do you feel like one of the biggest behaviors or habits that we do find ourselves not keeping up with and then kind of like diverting the responsibility is the busyness, the busy factor?

and like needing a meal prep, needing a shop cook, all those things.

Adam Ross RD (08:49.033)
I think the big thing is the proactivity. I just think we’re not proactive enough. Most people, myself included in lot of cases, are not proactive enough in terms of taking control of their day and controlling their outcome. I come from a sports background.

I always tell everybody or anyone who comes from a sports background or whether you’re in business or whatever it might be. It’s like you don’t show up to work without an idea of what you’re going to do today at work or you’re just going to sit at your desk and twiddle your thumbs or you’re to do random things here, random things there and you won’t achieve anything. I never showed up to a single hockey game without having some kind of a game plan. We had reviewed the team we were playing. We knew what our game plan was. We knew the plays we were trying to run. We had a strategy, right?

So right now we just lack strategy, you know, and so many people are just kind of flying by the seat of their pants. You wake up in the morning, you quickly like run down to the pantry, whatever you see first you grab, you know, or you might be just hitting a Starbucks or whatever on the way to work. You don’t know, you didn’t bring anything to work with you. You don’t know what you’re having for lunch. You’re just going to see what everybody else is doing. You don’t know what you’re doing beyond, you know, that for snacks or dinners or anything that night.

And this is I think where we end up kind of losing the battle right is it like there’s not enough proactivity There’s not enough planning and you know if we can just get ahead of ourselves and again like I don’t even like I’m not a meal prep guy like I’m not plant like you know sitting there for four hours on a Sunday Prepping out my whole week and planning in the head. That’s not my that’s not what I enjoy. That’s not my style, but I do know What I’m going to do after I get off this podcast with you. I know what I’m gonna have for a snack

I know what I’m going to have for dinner tonight. By the time I go to bed tonight, I’ll know what I’m going to do for breakfast and lunch tomorrow so that I have myself in a situation where I can be successful. Does it take a little bit of planning and prioritization and time? Absolutely it does. But again, just like anything, just like the routine that you may be in right now of just flying by the seat of your pants and running around and just letting the cards fall where they may.

Adam Ross RD (10:57.476)
If you start to create a routine and a structure around planning your days, it becomes a lot easier. you know, everything’s always hardest, especially habit change, right? It’s like, it’s always hardest in the beginning. Like to start to do this is not simple. And this is where now the excuses start to come in, right? well, I have this or I have that, or this was hard, or this was a long day or that. It’s like, that’s great. I get it. Like, I’m not saying that you didn’t have a hard day. I’m not saying you didn’t have a long day. I’m just saying if you’re not prepared for what you’re going to do the next meal or tomorrow,

you’re probably going to end up staying stuck in the same position and feeling the way you’re feeling right now. So, you know, all of the things outside of your health and your wellness, your nutrition aside, you still got to prioritize and get the job done here or else you’re going to stay exactly where you are. Right. So I think, you know, again, you know, it’s not like an empathetic thing. It’s just like a reality. Right. It’s like, hey, it’s like if you’ve got a deadline at work today by five p.m., like.

you got to get the job done by five, right? And it’s like, if you know that lunch is coming at 12 and you don’t know what you’re going to do, haven’t given it some thought even an hour ahead, like, hey, where am going to go for lunch today? know, just a little bit of planning ahead can go a really long way. my big thing is proactivity. think we just lack that structure and that proactivity that can create a ton of success, but people kind of, I think, forget about it or skip it over.

Jannine Krause (12:25.197)
I would agree. I would absolutely agree. I would say myself too, I’ve seen it, you because we become like the mind’s busy on other things. The next thing you know, it’s 730 at night and you’re like, oh, um, hmm, we don’t even have any meat in the house. oh, you know, those kinds of things. So I find it fascinating that you’re like, yeah, I don’t know. I don’t meal prep. Cause I think a lot of people are convinced that anybody who’s a dietician is like a master, like with meal prepping like all the time.

Adam Ross RD (12:38.363)
Yep, exactly.

Jannine Krause (12:54.465)
So people might be like, Adam, you don’t meal prep? Like, how do you even like, what? How do you prep for the day then? What do you like, how do you tell yourself like, this is what I’m gonna eat and stick with it. That’s the other kicker, not diverting from the plan of what you set up for yourself. How do you do it?

Adam Ross RD (13:12.283)
Yeah. So I guess I do cheat a little bit right now. I pay for a meal delivery service and that’s how I get my lunch. But I will say that I mean that’s within the last year, right? I’m 38 years old. So I mean I went without the meal delivery service for 37 and a half of them, right? So I do think if you can outsource it, obviously it’s going to be the best, right? Because it just makes life simple. And again, it’s time saver, all these things. So if you have the means to do it,

I do think getting into some kind of like a meal delivery service and just kind of, you know, having that done for you is really simple. But, you know, before, you know, and even on days where we don’t have that, we typically just plan ahead at dinners, right? So we do cook dinner at night, you know, whether it’s, it’s not all, it’s usually nothing fancy on the weekdays. Me and my wife are both very busy, you know, I’m going into the city. I typically don’t get home until 745, eight o’clock most nights. My wife is very busy with her work right now and

She forgets, she doesn’t even know what time it is half the nights I walk in the door and we don’t have dinner yet. So we keep things very simple. keep meals easily. Basically we do lot of ground meats and we do things like that where we can batch prep stuff. So we’ll cook a big pot of rice and it’ll feed us for the week or we’ll cook two pounds of ground beef and that’ll be dinner tonight, that’ll be lunch tomorrow kind of thing, right?

So we do a little bit of planning ahead there. again, like we’re just proactive. We just get ahead of ourselves a little bit. So, you know, even on a night where if I didn’t have a meal prep or if we didn’t have dinner, I would absolutely be planning, you know, what I need to do for tomorrow, whether that’s like cook something ahead or like in my case, I always tell people just like, you need a plan ABC, right? So plan A would be, okay, you’re not doing meal prep, but you cook extra dinner every night so that you can bring it for lunch. Right. So that would be say plan A.

Plan B is that, all right, maybe you don’t have anything planned, but you do know that there’s a select couple of restaurants or whatever near your house or near your work or whatever, where you can get a couple of good meals and you kind of just rely on those, right? So I know, I mean, I’m lucky I’m in New York City. I got plenty of options, but I’m also super picky. So I know that there’s a couple of places right around my office where if I don’t have lunch on a specific day, I know exactly where I’m going. I’m going to Oxford Cafe. I’m doing a salad with double protein with an egg with sweet potato.

Adam Ross RD (15:36.708)
with hot sauce on the side. Like I can tell you exactly right. And it wouldn’t matter like where I was that would be the structure of the meal that I’m trying to consume. But I’ve planned ahead, I’ve thought ahead, I’ve done the proactive work to get myself set up with these options. And then again, I’m just kind of relentless in my approach of like, I’m not making an excuse, right? Like if I got to wait an extra couple hours to get to Oxford because I didn’t bring my lunch this day.

and I got to sit in the office and be a little bit hungry for a couple hours until I get a minute to get out, like I will do that, right? So I do think like there’s also that level of accountability where like we always have our plan A or plan B or plan C and then plan C obviously would be like convenience, right? So like I also like, not, I don’t plan and prep everything I do. Like my snack every day is two scoops away protein, some kind of a protein bar process, you know, but fine from an ingredient standpoint.

and maybe a handful of raw nuts or whatever. So it’s not like I’m cheffing up a meal every time I eat or whatever. But again, I know that I have a high protein, 50 grams of whey protein. I know that I’ve got maybe 30 to 50 grams of carbohydrate based in the bars that I’m eating. And I’ve got some healthy fats with my nuts and I’m kind of controlling my intake that way. So it’s just, I’m just intentional. And I think if people can be very intentional about what they’re doing, then that allows us to find the foods and the meals and stuff that fit that structure.

Again, I really do think just like the more intentional you get, the more you prioritize it, the more you start to find solutions instead of just like, hey, it’s a busy day. I’ll just grab whatever is laying around the office or whatever is going on. You just hold yourself to a little bit of a higher standard than that and you kind of make it happen. for lack of a better term, it’s like the job just has to kind of get done.

Jannine Krause (17:25.537)
Yeah, yeah. Well, and I hear you saying like you’re responsible for what you put in your mouth, right? No one’s holding you down and putting anything else in, you know? So if you do on autopilot walk to somewhere that isn’t as healthy, like you gotta call yourself out. And speaking of autopilot, this is where I think a lot of people are on and they don’t even realize like where these things are coming in. And it’s, you know, it’s like over before.

Like they already ate the food, they already went there before they realized like, crap, I did like four times this week, know? Starbucks drive-thru, dang it. Do you see that quite a bit too?

Adam Ross RD (18:07.237)
Yeah, just a lot of, yeah, like mindless, you know, again, like habitual routine based things, right? Like I’m, I’m the biggest believer that like, you know, human beings were just, we’re habit and routine based. Whatever is the habit that we’re in and the routine that we’re in, that’s what we do. Right? So if you go through the Starbucks drive through one time and that was super simple and you got a coffee and a egg bite thing and you really liked it, that’s going to become very habitual. And, know, it’s an easy routine to kind of double down on.

So yeah, and I do think like again, you know, I keep bringing up like office or maybe it’s like, you know, if you work from home, the kitchen’s right there, you know, habitually and just routine based. A lot of times we’re just kind of walking around grabbing whatever snacks are available, you know, a little bit of grazing here and there, maybe not really prioritizing meals as much because we have been grazing a little bit throughout the day. So then food quality is down a little bit, macronutrient controls down a little bit, you lose track, right? It’s like, yeah.

A handfuls of nuts here, a couple bars there, a bag of popcorn there, maybe had whatever to drink. And it just gets away, right? Just like anything that we don’t focus on and we’re not super mindful of, it just kind of gets away from us, right? And I know this because I’ve got the food side of things figured out okay, but the rest of the things in my life aren’t exactly perfect, right? So I totally understand where.

not having the best routines and habits around certain things can be a burden or whatever, or unhelpful in the long run. So I think that’s kind what it is. It’s just a lack of mindfulness and then it’s just these routines and these patterns that we follow all day long that just aren’t beneficial to the goal.

Jannine Krause (19:49.143)
Yeah, yeah. What’s, you know, of course you mentioned protein powder and you mentioned your protein bar. I’m curious, what brand do you use? What do you like? Like, what’s your fave?

Adam Ross RD (19:58.596)
Yeah, so right now I’m using Legion because my wife has like a deal with them so we buy the Legion. Before that I was buying Dymatize ISO 100 just a whey protein isolate. It was like a decent, I like the taste and the price was decent for the quality. You know from what I recommend for like my coaching clients and the people that I see, I really like Legion. It’s a really good brand.

I really like ProMix, so from like a no added ingredients and no artificial ingredients, no fillers, you know, they’ve got a really nice report on, you know, pesticides and heavy metals and things like that. They test their products heavily. So I really like ProMix for that. That’s a great brand. And then from a protein standpoint, I really like Transparent Labs as well. It’s the highest protein per scoop that I’ve seen. It’s like 28 grams per scoop of a nice high quality whey protein, minimal ingredients, those types of things. So

Yeah, for the whey protein, that’s typically the three brands that I recommend and kind of gravitate toward.

Jannine Krause (21:03.117)
Awesome, awesome. I think it’s kind of what everyone’s looking for, at least in my practice. They’re like, well, what brand do you use? What do you like? Suggestions and the big, mean, there’s nothing worse than spending a bunch of money on a tub of protein powder and it tasting like crap. It’s the worst, it’s the worst. And at this day and age, a lot of us are getting to the point where, yeah, the meal prep thing is overwhelming and.

Adam Ross RD (21:16.835)
Yeah.

Jannine Krause (21:29.837)
I’m happy to hear you say that you invested in a food service because I think a lot of people feel like they’re failing if they don’t meal prep. I feel like that a lot, even myself.

Adam Ross RD (21:40.843)
100 % no I agree everybody I’ve ever spoken to who’s like thinking of like dialing in their nutrition is like so should I meal prep every Sunday? I’m like you don’t have to like and like I don’t know to me it’s like I’m a very very convenience based eater like I’m about as like basic as a dude as you’re gonna find like if I can’t make it in 15 minutes there’s no way I’m I’m cooking it.

Like literally if I can’t grill it on a barbecue or it doesn’t it’s not ready in 15 minutes like I probably am NOT doing it, right? So again, it just becomes like okay, that’s me. I understand that about myself So what do I need to do to set myself up for success knowing that about myself, right? And I think that’s what we need to understand and this is where people fail like really fast, right? Is like everyone thinks it’s like it’s got to be that for our meal prep on a Sunday It’s got to be that fancy Instagram thing where everything

goes gets portioned into the Tupperware and you stack it up all nice in the fridge and you know, but the reality is that by Tuesday or Wednesday, you’re burnt out on that meal. starting the food starting to get old now. You’re not enjoying it. And then you end up probably wasting the second half of it. And then that’s where we find ourselves at the Starbucks and whatever, you know. So again, I think it’s like it’s to each their own here, right? If you’re a meal prep person and you love to cook, maybe like go ahead and do your meal prep. If you’re not, you know, we just need to find an additional strategy. And I’m not even opposed to like

If you want to go out for lunch every day, great, go out for lunch. Just find a meal that is aligned with your goals and your calorie needs, right? And macronutrient needs and just double down on that. like if you told me, hey, and I mean, right now I’m working at a concierge medical service in the city, pretty high on clientele. These people are not, they’re busy. Like they are very busy and they believe me, they’re not packing a lunch, right? So it’s not about that.

It’s just about finding what is the meal structure that’s going to fit your goals and then how are you going to achieve that however you want to do so. like I said, it doesn’t have to be meal prep and it can be ordering out. It can be plan B, it can be plan C type of options. We just have to be willing to again, like find the foods that align with the goals and help us achieve the goal. And as long as they’re moving us in the direction, then that’s all we need. You know, and I think like that’s the other piece of the puzzle is like,

Adam Ross RD (23:59.721)
everybody’s looking for like the perfect thing, right? And it’s like, well, meal prep’s perfect. I’ll have the perfect macros and I’ll have, I’ll only eat this and I won’t eat any snacks. And it’s like, that falls off a cliff, you know, very quickly. I don’t think that’s what it’s about, right? It’s about like, again, finding the right structure that you can stick with, that you can be consistent with. And all you gotta do is be moving in the right direction, right? So it’s like, even on the weeks where you’re not perfect, if you feel like you made strides toward, you know, the greater goal up here, then great.

Double down on that, learn from the positives and let’s bring them forward into the next week and then figure out what didn’t work, right? Maybe that was like, hey, I prepped meals this week. I hated them by Thursday. And then I went out for, you know, I went out for food Thursday, Friday, Saturday. Okay, so let’s figure out what we need to do. Like Monday through Wednesday, maybe you do prep half your week knowing that Monday through Wednesday, you can do meal prep, but Thursday, Friday, Saturday, we better have something else in play, right? So maybe that is like on Wednesday night, I cook a big dinner. I have extra food for

you know, Thursday, and then I make that plan for the remainder of the week. So again, we can, it doesn’t have to be perfect and it won’t be perfect and knowing that it won’t be perfect, I think is even better because then that allows us to, again, just get like, be a little bit more realistic with ourselves, get behind the curtain of like, okay, where do I actually need to start making some changes and then go after that, right? And the thing that we need to do, I think it just kind of leads back to that initial comment of like, it’s just, it’s just basic problem solving. Like it’s so basic.

And it’s like, tell everybody, it’s like food is the furthest thing from rocket science. It’s like, you know exactly what needs to go in your mouth. You know exactly what doesn’t need to go in your mouth. And you need to make sure more of the stuff that needs to go in goes in and less of the stuff that shouldn’t go in goes in. And it’s not a 100 and zero, right? It’s like maybe a, you know, 85, 15, 90, 10. But again, it’s just very basic problem solving skills. But again, we, I think we just get overwhelmed and we get ahead of ourselves and, you know, we don’t, I guess, you know.

we kind of confuse ourselves or talk ourselves out of even doing good.

Jannine Krause (26:03.483)
I think we overcomplicate, like no other. And I mean, I see this in myself too, because I’ve done many different fitness plans, many different nutrition fitness plans just to see what would happen. at the end of the day, I will find that one, yes, I get sick of the food. And some people will tell me like, look, I can eat the same thing every day. And I’m like, bless you for being able to do that because I cannot do that.

Adam Ross RD (26:28.512)
Yeah, I can do that. I’m that guy. I could eat the same thing every day all day. And I do.

Jannine Krause (26:34.891)
I feel like you talked about that. were eating like chicken or something, just chicken and something else in your training. Weren’t you something like that? was like super basic.

Adam Ross RD (26:42.463)
So yeah, that’s my meal prep. So the delivery service we use is great. They got a ton of variety. The food is really good. But I only order one meal. I order the simple chicken, is chicken, brown rice, and spinach. Because for me, again, it’s like I always tell everybody, just live and learn. I have lived.

and learned enough, like I’ve made enough mistakes down this road over the last 20 years that I’ve been doing it that I know exactly what I need to do to be successful. And I know exactly what derails me, right? So like I don’t need the decision fatigue. It actually stresses me out when I have like two different meals and I’m looking at them. I’m like, this one’s got these macros. That one’s got those macros. What do I do? What I don’t want that. I don’t need it. I don’t need the decision. I don’t need the like I got enough things going on in my brain. Like I don’t care. So, you know, it’s like

I’ve basically kind of come to the conclusion that like I just do the exact same thing for breakfast, lunch and my afternoon snack every single day because those meals are more functional for me. Those are my meals that I just, I just want to eat well. So those work for in terms of what I’m looking for right now. And then at dinner, we branch out a little bit, right? We’ll do something that’s, you know, it’s like a whatever homemade meal or whatever it is. And there’s a little bit of variety there and stuff. So I get my variety at night. But again, just from a, just

decision fatigue standpoint and just making sure that again, it’s just like habit routine. I don’t want to think about it. just, yeah, I just do the same thing every day because I just find that’s what’s easiest.

Jannine Krause (28:13.515)
I give you credit, but I think a lot of people, know, a of people are cool with it. Some people are like, my God, I can really do that because in the natural medicine space there, there was this thing that was like, you got to rotate your foods every four days because otherwise a food sensitivity. But I found that a lot of people don’t and they’re fine. So. You know.

Adam Ross RD (28:15.199)
You

Adam Ross RD (28:25.887)
Yes.

Adam Ross RD (28:33.811)
Yeah, agreed. And like, I’m not saying if you have a nutrient poor diet, right? Like if the if the diet was like an egg bite from Starbucks in the morning, a couple Oreos for lunch, a bag of popcorn in the middle of the afternoon, it’s still keeping at a calorie deficit. You could do it.

You know, you could hit those weight goals probably if you had a yogurt in the morning and a couple of cookies at lunch and a bag of popcorn, you’re probably sitting at 500 calories for the day right there, you know. But again, from an energy level standpoint, from a nutrient intake standpoint, nourishment standpoint, you know, I mean, whatever, like muscle protein, it’s all the things, right? Like all of the functional, like functional things that we’d want to, you know, work toward. It’s not going to be enough, right? So.

I think that’s the thing to understand, Is like, okay, is your diet actually providing you the nutritional value that you need to get from it, right? And then that’s kind of like the other piece of the puzzle. So I’m okay with people doing similar things every day or the same things every day, but I am also very clear that like, yeah, it’s going to be a good idea to branch out when you have an opportunity at dinners or on the weekends or whatever, make sure you’re getting variability in your plant-based foods and things like that so that we get.

different polyphenols and different antioxidants and fibers and all this stuff, right? So I’m not saying just to kind of put yourself into this box where you eat the same thing every day and run the risk of nutrient deficiencies, but I do think that if our diet’s decently high quality, I don’t see a big issue with repetition.

Jannine Krause (30:13.901)
Cool, cool. Yeah, I mean, think, so what I’m getting at here is, and why I’m jolting about these certain things is if we look at it as a whole, it takes a lot of pressure off people to know that like, okay, if my meal is nutrient balanced and it’s the same thing every day, that’s not so bad. And if I’m getting some of the variety in the evening or weekends or whatnot, now it’s like more doable.

and we can take more responsibility. Because I feel like we give away our responsibility when we get overwhelmed with the situation.

Adam Ross RD (30:49.212)
Yeah, 100%. I think that is the thing, right? As soon as things get hard, we do. We kind of default to what’s easiest, right? Or we default to that level of where we feel comfort. So no, totally. And I think that is the important thing for everybody to know is, again, like you said, you’re not like me and I’m not like you. And a lot of people don’t want to the same foods every day or whatever. But I really do think it just comes down to, again, get very specific about who you are, what you like.

and what foods kind of fuel your goals best. And then we just try to implement those things. If you need more variety, then you know that you might have to prioritize a little bit more time in the kitchen or a little bit more creativity on the meals that you’re ordering out or whatever it might be. I don’t want to give that much time to my nutrition. So I have just found this work around where I just do the same thing. But again, it’s to each their own. And I think that’s the thing that, and again, it’s like you look at all the research and you look at all the information out there.

And it always kind of comes back to the idea that, you know, the best diet is something that’s obviously highly nutrient dense and the one that you enjoy and you can stick to the longest, you know, it’s not the perfect macros. It’s not the highest protein intake. It’s not, you know, the lowest carb or whatever. It’s something that obviously suits your needs, fits your goals, fits your lifestyle that you can stick with. So I think that’s like the big thing is, you know, I think that’s kind of like the

The message I’m trying to hammer home here is that yeah, there’s no one perfect approach. It is to each their own, but it’s up to you as the individual to understand what it is that you need to succeed and you need to prioritize that and you need to be okay with the prioritization of that, which can, you know, it takes work. It’s not simple, right? It does take time. It can be a pain in the ass. It is a little bit inconvenient at times.

But again, for myself and for a lot of the people that I work with, the inconvenience of planning your meals and planning your days a little bit is far better than the inconvenience of being fat, sick, tired, sluggish, and wondering what’s wrong. Or again, knowing what’s wrong and dealing with the mental stress of not understanding how to fix it.

Adam Ross RD (33:03.485)
So I think it’s one of those things where, yeah, mean, everything’s work, right? It just depends where you want to put the work in. When everything’s uncomfortable, it just depends where you want to be uncomfortable. So yeah, that’s kind of the way I try to conceptualize it for myself and kind of, I guess, relay it to my people as well.

Jannine Krause (33:23.391)
Well, you’ve just locked a lot of little bombs there that if people just kind of put them into perspective, and I’m gonna try to reiterate them as best possible here. Like one, really we’re putting our own pressure on ourselves to try to put a box of what nutrition should be. When in reality, the better we know ourselves, what we want, what we like, what we can do, like what’s a pain in the butt and what’s not.

we use that information, we create a plan that we can stick with.

I’m like, genius, sounds really simple. But we get in our ways, you know, but we get in our ways. you’re saying like, and this is back to that responsibility thing, like the better we know ourselves and are willing to be like, admit, like for me, I can’t live the world without popcorn. I really like it. Like I just can’t. And so I have to think of how that, you know, that nuts and seeds. And here’s a fun story.

Adam Ross RD (34:16.988)
Yeah.

Jannine Krause (34:26.007)
So I’ve seen many different, like I had mentioned before, many different folks for nutrition and fitness, and a lot of the times what’ll happen is they’ll be like, well, you can’t eat nuts or seeds anymore. Or you can’t eat, you you cannot have any popcorn anymore because it’s too high glycemic. Because my two issues of where I like to overeat are fat and popcorn, I mean, and basically nuts and popcorn, part squirrel. So.

Adam Ross RD (34:49.148)
Yep. Yep.

Jannine Krause (34:52.749)
because I have squirrel tendencies and you know, I’ve been told like I can’t eat these things at all. And I think for a lot of people being told they can’t eat something, then it’s like, well, that’s all I want. So, and that’s what I like. What do I do? So help me through my madness here, Adam. Let’s do a little bit of like spot, like what would you tell someone like me that’s like, well, I’ve been told to cut out these things, but I really like them and they feel good to me. And they’re not bad, they’re health, they’re not.

junk foods, I’m making my own popcorn, you know, and nuts and seeds are raw and whatever. So like for the healthy folks out there that have these things that they’ve been told, no, stop eating them.

Adam Ross RD (35:32.752)
Yeah, just I wouldn’t, right? And I think like the, you just got to understand the hierarchy of like how this works from like a physiological process of like, you know, calories are going to be the king, know, protein is going to be slightly below that in terms of, you know, where we’re going to get the most benefits, nutrient density below that or beyond that, I guess. And then after that, it doesn’t really matter, you know, you just got to understand the variables. So if you know that nuts are

I know that nuts are nine calories per gram. They’re high calorie. So if I’m gonna sit around and have four handfuls of nuts a day, I might be getting 800 calories worth of nuts that aren’t filling me up. I actually did this with a person yesterday. He said he was eating about 70 almonds a day. It worked out to 500 calories and it was like less than 100 grams of food from a weight standpoint. So what we decided is like, what else do you like? like, I like yogurt, I like oatmeal, I like.

berries, like fruit, whatever. So I’m like, okay, this is not going to be the same macronutrient structure. But you know, what we ended up doing was building him another 500 calorie snack that was like 500 grams of food as opposed to 86 grams of food or whatever it was, right? like, it’s just kind of understanding like what you’re working with, and what’s providing what I think the big thing is like, there’s just a knowledge deficit when it comes to nutrition.

Because unfortunately it’s not something that we learn like as kids in school or whatever and there’s so much just junk online, right? So at the end of the day, like if you have a goal of, you know, a specific body composition, your calories have to be in alignment with that goal and your protein has to be in alignment with that goal. You’re gonna do better if your nutrient quality is also in alignment with that goal, right? Because generally higher nutrient dense foods are gonna be those like lower calorie foods. So then we can get a lot of volume, we can get a lot of nutrients like.

know, vitamins, minerals, antioxidants, polyphenols, fibers, all the buzzwords, right? And we can go about it that way. And then on the foods that we really like to enjoy, just need to learn how to input them into the diet under the guidelines of like, okay, how many calories and how much protein are you getting, right? If you want to eat nuts, if you’ve got a 1500 calorie intake for the day and you want to eat a thousand calories worth of nuts, you’re probably not going to be able to achieve your protein needs and…

Adam Ross RD (37:51.042)
other things like that, right? So it’s like, okay, maybe we need to cut the nuts in half, and then we need to focus on more protein, more high volume foods to kind of fill the remainder, that whatever, 1,100 calories that we have left, right? So, I mean, that’s kind of the way I go about it, is it’s largely just understanding what each of these things that you want to put into your diet is providing from a macronutrient standpoint, and then just like a puzzle, you’re just kind of putting the puzzle pieces together. So it’s like,

Again, I’ll just the 1500 calories. I want 1500 calories and I want 150 grams of protein. Those two things get prioritized above all else. And then after that, I don’t really care that much what you do. If you like popcorn, have popcorn. If you like nuts, have nuts. If you like both, have both. But just find a way to get 150 grams of protein, keep your calories around that 1500 calorie mark. And then what you fill underneath those needs is not near as important as those primary…

I guess like, drivers of your success, right? So that’s kind of the way I go about it when I plan meals or, you know, plan diets out with people is yeah, you know, we prioritize what we need to prioritize. And then after that, if you want to fill with a treat once in a while, or you want to, know, whatever you like your nuts or your seeds or your popcorn, then we, absolutely put it in, but it just needs to fit the structure.

Jannine Krause (39:10.541)
Gotcha, gotcha. You know, I think I never thought about it, the weight, the nutri- like the 70 almond weight versus like something where, I think a lot of people don’t realize that that might be why they’re still hungry too, ever eating.

Adam Ross RD (39:23.193)
100 % 100 % yeah. Yeah, there’s some research around like human beings eating for volume as well, right? So like about three to five pounds of food a day is pretty typical for a human being. So again, if I’m trying to eat three pounds of almonds, I’m going to be looking at, I don’t know, I’m just going to take a guess, you know, 3000 calories, 5000 calories, I don’t know, right? If I’m going to try to eat three pounds of, you know, spinach and

grilled chicken and fruits and berries and things like that, it’s gonna be a lot of food, right? So that’s the thing, is that like food volume, again, I’ve done this as well where I build out, hey, like here’s a day that’s more processed, again, it’s like all these processed foods, right? Because they’re extremely light, there’s no water, there’s no fiber, there’s no nutrition. So if I’m trying to hit three pounds of processed foods, it’s gonna…

probably run me 3000 calories to do it. Right? If I’m trying to hit three pounds of whole foods that are more nutrient dense, I can do it in 1500 calories. Right? And again, it’s just, you know, we go with these options that are obviously higher nutrient density, lower in calories. And then those are also typically like these lower volume, you know, lower weight foods. So again, they move the needle in a bigger way. Right? So that’s another thing I do with people is especially people that are dealing with a lot of hunger.

And this is a way that I’m able to drive people feeling like they’re eating more than they’ve ever eaten, but still eating lower calories than they’ve ever eaten is that, right? Like we just implement more of these high volume foods. And like even understanding that, you know, six ounces of potato is probably 150 calories less than six ounces of rice. Like it, it makes a difference in the long run, right? So that’s where having that little bit of like a nutrition knowledge or, another thing is like people avoiding fruit, right? Well, it’s like, okay, well, fruit is

highly nutrient dense and it’s mostly water, right? So you’re going to eat a cup of berries and it’s going to run you less than a hundred calories. Who’s eating that many berries? Like, you know, that’s filling, you know? So it’s like, try to find things like that and we try to, again, plug those in because, you know, that’s going to fill you up for a lot less calories than, you know, whatever, almonds and bags of popcorn and whatever cookies and other like ultra processed foods and stuff, right? So that’s another area that I typically.

Adam Ross RD (41:46.776)
try to maximize the people.

Jannine Krause (41:49.677)
That’s just, you know, it’s like, I… Just having you explain it kind of hits it harder for me to be like, dude, we need to think about this. Like, this is really like taking back, you know, some of the density and the filling-ness of the food because so many people are mowing through like chips or popcorn and all that. It’s light. Of course you can stick it in. That’s why they created that. I mean, why they even said you can’t eat just one Lay’s chips because…

Adam Ross RD (42:14.093)
Yeah, exactly.

Jannine Krause (42:18.477)
Of course you can’t, you can’t, no one can because it’s so light. And I don’t think a lot of people really think about that density per se. You know, I was driving to work the other day and I was eating, like we have a whole bunch of fresh peas in our garden and I had like got them out of the husk, I don’t know what you call it. I can’t eat the husk. I chew for days and nothing still stuck that pot. There we go. English, apparently not my first language today.

Adam Ross RD (42:36.024)
Yeah, yeah. The pod.

Jannine Krause (42:46.101)
But yeah, those pods, like you can’t really chew them. I tried to eat them because I thought, maybe it’d be like sugar snap peas, right? Uh-uh, those things are like, I was chewing for days and I’m like, and they’re still stuck in my teeth. And I’m like, this is gross. But the peas, I the peas compared to like, you know, what I was normally eating for breakfast, it’s like my side. I was so full through the peas, I couldn’t even eat anything else. like.

Adam Ross RD (43:06.488)
Yeah, it’s crazy, right? And it’ll be maybe 100 calories, but again, it’s high fiber, there’s a lot of water in there. And then the other thing about that too is like, again, things that are leading to satiety, right? So like chewing, like even that, right? Like the more you’re chewing, the more it’s triggering like a hunger or sorry, a satiety cue, right? So like there’s, yeah, that’s the reason why we do these like high volume meals is they’re higher in…

fiber, they’re higher in water, they’re lower in calories, you know, but, they move the needle a lot faster from a satiety standpoint with a much lower calorie count.

Jannine Krause (43:46.583)
so cool. You know, I feel like I learn something every time I talk to you, because it’s just like things that like you’re like, I should know this. I probably learned at some point and was just it out because we are all so thinking brainwashed. You know, we’re brainwashed with like, we gotta do carnivore, we gotta do keto, we gotta fast, we gotta do this, we gotta do that. And like, where’s the freaking basic fundamental nutrition? It’s out the damn window from way back in the day. Way back.

Adam Ross RD (43:53.72)
you

That’s it.

Adam Ross RD (44:13.687)
Well, yeah, that’s the other problem. know, it’s just there’s just too much out there. There’s just there’s so much information flying around everywhere. And yeah, it’s everything’s conflicting and you never know what’s actually real or not or what’s high level. And again, it’s like, you know, people quoting studies and things like that. is the study even valid? Is it even a well done study? Was it in a human being like there’s again, it’s like, you know, there’s just there’s a lot of yeah, just just a lot of information, right. It’s just information overload.

Jannine Krause (44:36.535)
What?

Adam Ross RD (44:43.869)
And again, it’s like typically the crazier it is, more people want to think like, well, maybe that’s me, right? Like, you know, maybe I, maybe my metabolism is broken. Like maybe I can’t process carbohydrates or whatever. And it’s like, you know, we start kind of putting ourselves in these boxes and thinking that, you know, there’s something wrong with us or that we’re broken or whatever. You know, and in a lot of cases, I think, and this is the cool thing about obviously what you’re doing. And, know, obviously, you know, now with, at this, the health service that I work at, like,

have access to every bit of blood work and labs and scans and everything that’s available. I think in most cases people are kind of making assumptions about themselves that a lot of times aren’t true. And again, it just adds more to that heaviness, that weight of like, there’s something wrong with me. And, well, like why even bother? Why even try? If I’m one these people with a broken metabolism, what am I even doing? But like, meanwhile,

we really haven’t even attempted to do the fundamental stuff. And I don’t think it’s for a lack of caring or a lot like, you know, I just think it’s like a literal lack of understanding of like, you know, nutrition science and how it impacts your physiology and things like that. Cause again, it’s, tricky and there’s, you know, there’s a million things that sound really, really cool or, you know, really polarizing online. at the end of the day, like,

I still am like the hugest believer that, you know, the fundamental stuff at the end of the day is going to be the stuff that has the biggest impact, right? And we start there. We start with the fundamental stuff. And then if you do need to, you know, whatever, eat less nuts because you’re a little bit intolerant, like that’ll be further down the line. But I can tell you what, like you, you know, taking nuts out of the diet, if they’re not helping create a calorie deficit is probably not going to have a huge impact on.

what it is that you’re trying to achieve. Again, it’s not something that you don’t do or you don’t consider, but I also think it’s one of these things where if we’re going to get hyper-specific on things, let’s have the fundamental underlying structure figured out first. And then once that structure we know is locked in, then again, we can start seeking those outside things that might be contributory to other things, whether that’s like whatever, low energy or…

Adam Ross RD (47:06.902)
digestive issues or whatever it might be. I think a lot of stuff will get cleaned up by just honestly just cleaning up the food.

Jannine Krause (47:16.309)
And that’s where I definitely wanted to round out this podcast. mean, we’re taking responsibility for what’s going on on the basics with ourselves, what’s going on with our habits, routines, behaviors. And then, yes, we can look into like, is it my thyroid? Is it food sensitivity? Do I need hormones? And honestly, folks, I’m gonna tell you from my experience, it’s the basics. More often than not, it’s the basics unless there’s some things to tweak.

Adam Ross RD (47:47.027)
Yeah, and yeah, I’m fortunate too, because I work with cardiologists, endocrinologists, functional integrative health specialists, women’s health specialists, some of the best doctors on the planet. And I can agree with you on that, where yes, there are underlying issues for certain people, but also the recommendations of the fundamentals is never going to change.

You know, yes, you may have a little bit of hypothyroid and some medication is absolutely going to help that, but your endocrinologist or your functional medicine practitioner or specialist is not going to recommend that you eat a bunch of Oreos and Starbucks coffees and stuff like that throughout the day, you know, while you manage your thyroid, right? The recommendation is going to be, and it doesn’t matter, you know, what kind of illness or what issues you’re having, the recommendations are still going to be

for diet and lifestyle adjustments. And that’s already coming back to those fundamentals. Are we getting adequate calories for our goal or any kind of an issue that you’re having? Are we getting adequate protein to support our immune system and to support our muscle protein synthesis and satiety and weight and all of these things, right? Are we getting adequate micronutrition in the diet from vitamins and minerals? And then are we getting enough fiber and antioxidants? And beyond that, that’s in most cases from what I can find.

The recommendations don’t change a lot beyond that. Obviously, some things trigger specific recommendations, whether it’s specific macronutrients, how much protein, how much carbs, how much fats, and things like that, if we’ve got real illness. But beyond that, again, like I said, it’s not going to be have more pop tarts and more popcorn and more ice creams. It’s never going to be that. So why don’t we start there? I think it’s like…

Yeah, let’s start with the obvious, right? And then, yeah, absolutely go do the testing, go see if there’s something underlying, you especially if it is a thyroid or something, you’re to want to know about it. Absolutely. You know, it’s not going to, it’s not going to hurt you to get that piece of the puzzle figured out as well. But again, you know, if you’re, if you’re listening to this and you’re like, it’s always hungry or always tired or, know, always lethargic or whatever. It’s like, maybe ask yourself, like, did you, how much water did you drink today? Like,

Adam Ross RD (50:11.102)
Did you put any quality food in your body? Like what time did you go to bed last night? Did you sleep through the night? Like all of these things are gonna be really impactful and you can change them right now today as opposed to, you know, waiting to get the doctor and go to the skin and you know, go get the blood tests and get the blood work back and call the doctor back and get the medication or whatever it might be. You know, that’s, we could call that a month process, right? As opposed to like, hey, right now, like I can go, yeah, I can go eat a quality meal.

Jannine Krause (50:35.341)
Yeah.

Adam Ross RD (50:40.399)
I can like de-stress a little bit. can put my phone down. can like, you know, get a good night’s sleep. you know, there’s a lot of things I can go out for and get an ex like some exercise in, right? I can move more. I can drink half my body weight in ounces of water every day, right? And like guarantee in between while you’re trying to, you know, get in to see these doctors and stuff, I’ll guarantee you start feeling better if you start, you know, kind of hammering down on all those fundamentals.

Jannine Krause (51:08.301)
Hmm, absolutely. Absolutely. You’ve heard it here, guys. We gotta be real with ourselves and honest with ourselves. Hammer down the basics first and then move from there. So Adam, we gotta tell folks how you’re working with them because I have a feeling some folks might not want to reach out to you because we’ve had folks from the podcast reach out. So tell us a little bit about what your programs are like right now, how folks can work with you because this is…

helpful to get the basics down.

Adam Ross RD (51:40.337)
Absolutely, yeah. No, and yeah, it was lucky. had a couple of people reach out after the last podcast and yeah, things were great with them. Awesome people that listen. yeah, I mean, in terms of like what I offer, it is like fully like personalized, customized nutrition. And I would call it like lifestyle stuff, right? Like I try to focus on nutrition and lifestyle for sure.

So yeah, would be coming. mean obviously setting up a meeting will kind of review You know where your diet is currently at and then kind of like everything I just spoke about here over the last hour is like it’s really comes down to like the customization and personalization of everything so, you know, we we customize and personalized calorie and macro nutrient recommendations and then after that it’s largely just about kind of rolling with the punches and trying to understand like what exactly that you need from a lifestyle perspective and a you structure perspective that’s gonna fit your needs and

kind of working through that whole thing on the daily, is, you again, that’s where it becomes a little bit more of a read and react situation, right? So it’s really just largely, I say it’s like, you we get the initial structure down in terms of like, what do we need dietarily? And then after that, it just becomes all about the strategy and how we implement. So, and yeah, I guess, you know, for people to contact me, I mean, if you want to follow me on online, Instagram is

primarily where I’m at, it’s nutrition coach, all one word, underscore, Adam. And from within there, if you click the links that I have in my bio, then we can get you onto my email list. And I put out one email every Sunday, always, obviously nutrition and performance and health and function related. And then my wife who’s a physical therapist, she puts one out about

Like fitness and like the body and pain and rehab rehabilitation and everything like that every Thursday So yeah, we got our newsletters that go out Thursday and Sunday and then if anybody wants to work personally then obviously you can just reach out through email or through social or whatever it is I guess like website. Yeah, sorry website to is a our nutrition net so

Jannine Krause (53:42.903)
Gotcha.

Jannine Krause (53:48.865)
Great stuff, guys. Like, do not miss out. Like, I love their emails. I read their emails. That’s how I got Adam on it again. Twice here in addition to working with some of my folks. And I was like, I really want them to come back and chat because, you know, your info is real. It’s realistic. It’s good. I read them. And they’re not, you know, it’s realistic. Like I said, it’s not like crazy advice and trendy advice. It’s real. And you’re kind of breaking down a lot of the trendy stuff too, which…

Adam Ross RD (53:54.162)
That’s why I’m here. Yeah, I forgot.

Jannine Krause (54:18.774)
which I like as well.

Adam Ross RD (54:20.942)
I try. don’t know. I feel like I’m a pretty like simple guy. I need to understand things in simple terms. So yeah, it’s like as much as I love the science and all that stuff is like, yeah, largely, I just try to understand that myself and then figure out how I can, you know, put it into understandable and relatable terms for everybody else that’s just trying to work through this thing every day. Right. And I think that’s the big thing to understand is that’s all we’re trying to do. You know, it’s like we’re just trying to work through this every day and do a little bit better.

you that’s, you know, I guess like the topic of this, right, is like, you know, taking responsibility for your own health. And I think that’s it, right? It’s like the more we can keep this top of mind and the more we can kind of challenge ourselves to take this on and stop letting, you know, everybody else and every ad and every food company and every bit of stress or whatever, kind of, you know, control us and control how we, you know, look, feel and function. I think that’s, that’s kind of the message I’m trying to get across, right. And then I, know, with those emails and with that newsletter, that’s what it’s all about is just trying to kind of

bust through lot of the noise and help people understand that it doesn’t have to be as hard as in most cases we think it is. And just try to put it in a no pun intended digestible form here for people to utilize.

Jannine Krause (55:35.211)
I like it. I like it in a digestible form. I like everything in a digestible form. Adam, thank you so much for coming back on, humoring me to chat today and just dropping a bunch of bombs on us today because I’m listening to stuff and I’m like, yes, that’s right. Yes. The food weight thing. I’m gonna be thinking about that for the rest of the day. That one I’m gonna look at because, you know, I’m talk about the popcorn guys. So nevertheless, Adam will bring you back on probably here sometime in the new year and heck, thank you again. I really appreciate you.

Adam Ross RD (56:05.487)
Yeah, thank you. I appreciate you having me on. It’s always a blast.

Jannine Krause (56:09.453)
We always have a good time. We always do.

Adam Ross RD (56:11.281)
You