182- How Homegrown Food Improves Your Fitness and Health with Colman Power

[00:00:15] Bryan Carroll: what's up everyone. I'm Bryan, Carroll, and I'm here to help people move more, eat well and be adventurous. And today I have Coleman power on the show who is going to teach us why it is important to grow some of your own.

[00:00:26] Why homegrown food is more nutritious and tasty than what you can find in the stores and how that improves your fitness routines. So Coleman power is an organic grower. He's a personal trainer author, and also a podcast host. He is a great advocate for teaching the importance of combining. Healthy nutritious foods by sourcing and growing your own.

[00:00:47] And also adding in exercise and having a positive mindset. He also has his book, the power of organic fitness, which you can find in bookstores or on Amazon. And before we dive into this episode, if you are looking for an amazing electrolyte to add into your water, to help improve your hydration and especially to use during workouts or intense exercise, then check out my favorite electrolyte element.

[00:01:14] L M N T. You can learn more about [email protected] slash L M NT. All right, let's dive into my conversation with Coleman. Thank you Coleman for coming onto the show. 

[00:01:27] Colman Power: Thanks, Bryan, for having me, I'm extremely delighted to on your show and specifically, 

[00:01:32] Bryan Carroll: yeah, I'm very excited to chat with you because it sounds like you do a lot of your growing your own food, which I'm a big fan of.

[00:01:38] We always have a garden. We do a lot of like mini homestead type stuff around here. But before we dive into that, let's learn a little bit more about you. What's your background and what got you interested in growing your own? 

[00:01:51] Colman Power: I suppose being an organic grower and a personal trainer, I am quite unique in itself.

[00:01:56] And the whole idea of it is I started off with my fitness journey, just playing sports as a younger individual and my teens and. Then I went in and did a little bit of body building and I thought I was and Schwartz, I got there for a little while, but really, and truly what I wanted to improve on was my nutrition.

[00:02:13] And I found out specializing in, in organic horticulture. I have a master's degree in that that the best type of foods are actually grown without the likes of hash chemicals and organic food is most certainly grown in the soil without the likes. Those hash chemicals, such as glyphosate. And that was suppose was a starting point of then amalgamating the likes of nutrition and exercise together to get people to be happier and healthy.

[00:02:35] I would be one of my main goals with what I do. 

[00:02:39] Bryan Carroll: Now over there in Ireland, I'm curious what the growing process is like for foods like over here in the us, we use chemicals all the time. You basically just drinking gallons of it at this point. But things are getting better. There's more organic farms popping up and more people recognizing that impact of pesticides just on the environment and our own health.

[00:02:59] Is Ireland similar where. The majority of farms are using a lot of these chemicals or is it a little better quality of food overall? 

[00:03:09] Colman Power: It is a little bit better, but what you always have to do is try and just do your best to get the highest quality foods you can possible. And one of the things that I always say to people is if you cannot buy it, if you can grow your own or buy it, but whatever you do, make sure you add it to your diet.

[00:03:24] Like there's a country market and every small town and village that you can. Throughout Ireland. And I'm sure there's also an opportunity for people to go to country markets in the likes of America, wherever your listeners are currently based. But then following that, then the next best thing is to grow a little bit of your own.

[00:03:41] It's either you have more time or you have more money. And like, like I love saying either so sea today and gained advantage of it in the future. Like there's very little lever and it's okay to know absolutely nothing because I almost certainly knew very little when I started off as well. You sew a seed.

[00:03:55] It doesn't germinate. You keep on suppose making. And never read corrections to get, I suppose, a successful crop, like the organic fitness foods that I re. At the ones that are, I suppose, nutrient tens and are low calorie. Those are your rainbow chart. Those are your kale. Those are your spinach that contain iron vitamin C and magnesium.

[00:04:14] And then you maximize the benefits and it's okay to a suppose non-organic food, but that's just the goal of standard. It's the likes of it being grown without glyphosate. Glyphosate is the carcinogenic. That means that it has been proven to cause major chronic illnesses. And that's something you don't want.

[00:04:29] I. In your diet. A lot of people will talk about the likes of if Coleman. I found this study to say that there's no differences in organic and conventional. And then look, we can debate about the likes of these studies in here and there. And the main point of which is it's not always, what's extra in organic food.

[00:04:46] It's what's not in it. 

[00:04:48] Bryan Carroll: I like that. Yeah. One thing that's really interesting is if you ever go to someone's garden and just grab. Let's say lettuce right out of the garden, take a bite of it. It's gonna taste way different than anything that you've probably ever had at the store. That extra little bit of freshness is just so magical.

[00:05:06] So when you go to a, a grocery store, typically, how old is the produce? Cause you know, coming all the way across the world, I'm sure it wasn't picked yesterday. 

[00:05:18] Colman Power: No. And I suppose varies with the type of fruit or vegetable or food item, whether it be eggs and or meats that you are consuming. Cause I'm not a vegan, a vegetarian, I just have a massive preference towards people eating more fruits and vegetables because they contain fiber.

[00:05:34] But to say how fresh those are. Well, that's the, I suppose, indication that. They were picked yesterday and that's, as you can actually get, you can actually, you can get better. You can get literally farm to fork in the same day. If you get yourself to a local farm, whether. It's a box scheme that's delivered to your door, or you have to drive to a certain pickup point.

[00:05:52] And with, I suppose, larger areas in America, a lot of people have to do that. And I have, I suppose, viewers and clients that are train online that do exactly that they go to these pickup points where they're picking up their meats, their eggs, and their vegetables that are grown in nutrient dense soils using the likes of regenerative agriculture.

[00:06:10] That just means using shit or manure from the likes of the animals that are raised on the farm. To give nutrients back into the ground cuz on large scale farms. Okay. They're producing a lower quality. And that's what people want. Optum health comes from your foods. You cannot, out-train a bad diet. If you wanna be happier, you wanna be healthier.

[00:06:28] I highly recommend you to add in chemical free foods to your diet, because like people might even shoot me down sometimes say, oh man, the standards Aren, the same in America. Well, this is where I'm talking about. This is the whole thing I'm going to expand on this point is the word organic is a registered term.

[00:06:44] So Bryan, if you're growing your back garden at. And you, you say it to me. Oh, cool, man, what? I'm grown going tomatoes or tomatoes this year and they're organic and I'd say, Jesus, no brain. They're not, what do you mean? They're not like they're, they're not registered. So you can't actually say that because by law you'd be locked up for that kind of stuff.

[00:07:00] But what you can do is be sure that they're grown without the likes of those. Chemicals that we don't want in our diet in any certain amount. So that's the day in difference. It's a registered term. So that means that there are governing bodies that go out to the sites such as the one that I am currently growing on at this moment in time.

[00:07:17] And they either check the produce, they check the likes of the soil and, or. The water that I'm currently and the items that are applied to the likes of the crops so that there is no, I suppose, Cowboys producing food and that's, I suppose, stops a lot of error in the production of poor quality foods, cuz that's what they do.

[00:07:38] Bryan Carroll: Yeah, it's a blessing and a curse because I know a lot of small farms the organic process is very expensive here to get that label. So a lot of small farms, they produce, you know, high quality food, but they can't throw that label on there because they just don't have the funds to do that. Unless they grow and get bigger.

[00:07:54] But then you're also preventing people just from slapping a label on saying, yeah, this is organic when it actually isn't. So. It's it's beneficial, but it also hurts some of those smaller farmers. 

[00:08:06] Colman Power: For sure. Yeah. And that's why I say the fact that local fresh, and then that gold standard is organic. If it's local and fresh and then it's chemical free, you're winning trust.

[00:08:16] Yep. And once you know the farmer, you can have a relationship with them. You can go to the farm, they want to show you where their food is, where your own food is growing, that you're eating. And we used to have this not go back, I suppose, not too far back, whether your parents or your grandparents, a lot of people used to grow a lot of their own.

[00:08:31] They used to have an apple tree in their back garden. They would've onions, garlic leaks wooden, tomato, tomatoes, whatever else, but we've lost touch completely of the food system. We go into a shop and we go in and expect something to be 49 cent or a dollar. But the whole thing about it is take, take the example of tomatoes or tomatoes.

[00:08:49] They are sewn in February. They are watered. They are. Transplanted. They are weeded and are not harvested in Ireland for, so we got February, March, April, may, June, July take six months from someone sea to harvest. Okay. And it wouldn't be too far away in the likes of America. And then someone says to me, Coleman, I can get cheaper food in wherever, whatever store you go.

[00:09:12] Well, that's not the same thing. It's completely different. It is higher nutrition. It is higher omega3, which is anti-inflammatory. It's. Something that contains higher O antioxidants, antioxidants reduce stress. When you have less stress in your body, you have more energy levels. Cause a lot of the time people are like, oh man, what, what coffee are you drinking?

[00:09:30] I'm literally drinking partially tea right here right now. So that is literally partially in a cup for those people on YouTube can see some of the bits of the green sticking out with the cup that contains tine and Zin. Those are Antiox options that you can more certainly gain the advantage of. I don't drink coffee.

[00:09:44] If I drank coffee, I think the world would explode. 

[00:09:48] Bryan Carroll: Yeah. And going back to the, the transporting food across a world thing you can't pick ripe produce and ship it across a world, cuz it's not gonna, it's not gonna last. So what they're doing is they're picking unripe food produce, they're shipping it and they're ripening it.

[00:10:07] Without all those nutrients from the soil and the plants and all that type of stuff on their way to your grocery store compared to, like you said, going to a farmer's market or something like that, it was picked today or yesterday it ripened right on the plant. It's getting all those nutrients. It's gonna have more nutrients in that produce than it typically would in the store.

[00:10:27] And then you consume that and you're getting just more bang for your buck. 

[00:10:32] Colman Power: Yeah. And I highly agree with you there. And for the most part, people ask me that, oh, Cole, and do bananas make you gain weight? No, they don't. But in Ireland they don't grow that well. So it's not something that I recommend people straight away to add into their diet.

[00:10:46] And depending in Washington, I'm pretty, I'm gonna take a stab being a heart Urist and we are in the same magnitude or latitude that bananas don't grow too well in Washington either. So, so I'm gonna give you this nutritional fact. I love this. Why this helps me learn, cuz I, this is how I learned about the types of foods and why they're beneficial to us.

[00:11:03] So beef root is something that has higher potassium than a banana. So most people eat a banana before an event. Okay. And looking for the, the likes of the potassium, which regulates your fluid levels. If you're going for a run or you doing any form of exercise, people eat bananas for one of, one of that's, one of their main reasons, but you switch that up and know that you had the opportunity that Bryan left me on this podcast to gain advantage of beef.

[00:11:27] Fruit has higher potassium than a banana. So if you're looking for suppose higher potassium in the likes of your meal before the likes of your event or training or exercise, add in some Beru, which also contains antioxidants called anthro sinin, which improve your blood flow, which inevitably give you more energy levels.

[00:11:44] And these things are being sold and little packets of shots in health, food shops, and they go, these S now super Piru juice buy this only $5 and you go drink it off and you gotta go, whoa, whoa. I'm gonna tell you the three things you saw a be root seed in early 90 days, you could have an abundance of Bero growing your backyard and you gain fiber fiber keeps your foot for longer preventing cravings.

[00:12:06] It also improves your mood. What, because fiber, your environment, official microorganisms feed off fiber. And as a result of that, you would then are producing more serotonin. Serotonin is your happy hormone. And 90% of your serotonin is produced in your. 

[00:12:23] Bryan Carroll: Here's a little fun fact for you. We were talking about honeybees before we started recording here.

[00:12:28] One of the reasons I stopped consuming bananas is because bananas release a very similar pheromone as getting stung by a bee. So as a beekeeper, if you're eating bananas, it attracts bees to come and sting you because they're recognizing. Sting pone. And that's kind of the last thing you wanna do is get stung by 60,000 bees.

[00:12:49] When you open up a beehive, 

[00:12:52] Colman Power: man, this is my blowing stuff, and I've already had a chat with you, Bryan, before we were just what we kind of talking about. I'm gonna get Bryan on my podcast talking about the likes of bees and why we shouldn't beat bananas.

[00:13:03] Bryan Carroll: there's your title, right? 

[00:13:05] Colman Power: Yeah, I love it is I'm like that too. 

[00:13:09] Bryan Carroll: so not everyone has, you know, an abundance of land to be able to grow a ton of food. And well, we already talked about farmer's markets as an option. You could go get food there, but let's say you don't have very much land at all, but you still wanna try and grow some food.

[00:13:26] What are some good starting ways to grow some of your own produce? 

[00:13:30] Colman Power: There are so many different, I suppose, pot inventions and climbing walls. Now that can go in apartments on the likes of balconies, where you can grow as I call it literal. The best type of foods for yourself, such as rainbow char spinach, kale can all be grown from one seed and get numerous harvests only taking the outer leaves.

[00:13:50] So write down those three absolute breadwinners rainbow chart or char silver beat, I think is another name on it in Australia. The other names. So we have the likes of kale, and if you wanna get best bang for your book, nutrition wise, cover a purple color kale cuz the der the color, the higher the antioxidants, and then the likes of kale.

[00:14:06] Spinach would be the third. Those are three absolute simple breadwinners that you can literally put into a yogurt tub. And as a result of that harvest, so many different leaves all throughout the growing months in your apartment in wherever situation, you have a small little of a balcony and definitely tomatoes would be another one that grows very well either in grow bags and or the likes of pot.

[00:14:30] You can get so much, I suppose, from the likes of the small amounts that you do grow. And it's about just adding in incremental small or amounts of these non heavily sprayed produce. So you can be the healthiest version of yourself. 

[00:14:44] Bryan Carroll: Do you grow tomatoes, indoors? 

[00:14:47] Colman Power: Yes. Over here in Ireland, we have to have them indoors.

[00:14:49] So there's sewn in the likes of a, a glass house and then put into the likes of a poly tunnel and a poly tunnel. I know in America, sometimes they call it different words. It's they call it a larger Glasshouse, so Glasshouse to a larger Glasshouse. So the point of which is the whole duration of their life cycle, because we've cold or.

[00:15:06] That can get as low as the temperatures are different five degrees here, just cold so that the tomatoes don't like it and they have to be grown inside and they're grown up string lines. And I have a couple different videos on YouTube for people that are wondering how to train their tomatoes. And in this year, actually I'm doing something.

[00:15:23] Specifically different and unique. If I am unique enough as it is from one plant, I'm growing two main leaders. So that means I'll have twice the amount of yield from one plant with I suppose, saving on water as well. So I show people how to do that and it's pretty cool. 

[00:15:41] Bryan Carroll: Interesting. Yeah, I'm gonna have to look up that video cuz right now I just use like the tomato cages and my soil is so rich in nutrients cuz I use my chicken manure.

[00:15:50] The tomato plants get huge and they always just absolutely demolish the, the tomato cages every year. So I'm curious about doing the, the line have 'em crawl up the line. That sounds interesting. 

[00:16:02] Colman Power: It's literally like if you think of a James in the giant beans stock, and I'm just gonna try to describe to people who are not on YouTube.

[00:16:07] If you have a plant that literally are like that, your elbow in your hand, you tuck the string underneath one side, have it coming out the other. All underneath the right to the base of the plant, put that into the soil. Your string line goes all the way up to the ceiling, your Glasshouse, or just, we call it anything that you're tying across.

[00:16:22] You have a line as a result of that. Then when the tomato was going round, you just lightly wind round as it climbs taller and taller and taller and can go all the way to the ceiling. If you're going in a Glasshouse, or if you're going it outside, you put a bit of a TEAP and it can literally go right up to the top of that to maximize the height and the harvest of your crop of your tomatoes.

[00:16:41] Bryan Carroll: Interesting. That sounds awesome. 

[00:16:44] Colman Power: It is man. I'm so I'm so glad we heard exchanging knowledge here. That's a podcast there connecting with people who are going to give you these free golden nuggets and me and Bryan are connecting across the water. 

[00:16:54] Bryan Carroll: Yep. Now what's, what's really interesting though, is you're kind of talking about growing food during.

[00:17:02] You know, you get started towards end of winter and then you're growing through the summer and harvesting probably the final stuff in the fall. Is there any good ways to have produce all year long? Like even in the winter. 

[00:17:15] Colman Power: Yes there most certainly would be canning is one way. I think it's even a hell of a lot more common in Ireland, but I suppose don't wanna go too doom and GL quite a positive individual.

[00:17:25] It is important to be as sustainable as you possibly can. And beans will be an absolute breadwinner for, I suppose, a crop that stores and cans very well, but other things that and I do recommend you to grow and that can be stored very easily and actually two, two specific. Might even go as far as three.

[00:17:42] So the first of which is a food that a lot of people may not heard of before. It's called Jerusalem artichoke. It's very high in a type of fiber called inland and grows and similar to a potato. It's like a nobly potato. It's kind of similar to your fist kinda shape, not smooth, very, I suppose, rough and jagged, but.

[00:18:01] Super beneficial and great to store throughout the winter. And it would be something that let's say if an a pocket would happen, that you could literally survive off, like in Ireland. For the most part, about a hundred years ago, we had a famine, we were eating Dutton, but potatoes. And what ended up happening was there was a famine, a blight, but the main advantage, another one of the advantages of this food is it doesn't get blight.

[00:18:19] So over those people that grow potatoes and have issues. Blight most certainly switch up and get your hands on a tuber. So you literally, there's no work involved in this. I call this an organic fitness food and that's why I wrote about it in the book. So I put it into the ground. They started a growing season, leave it there.

[00:18:35] It's in the the dandelion family has a huge long stock and. Some for family apologies. It has usually our stock has a beautiful flower on the top of it. After flowers, the foliage dies back down. You put in one, you can get up to about 10 from each plant. So whatever one foot spacings. So one here, a foot spacing, another one foot spacing, another one.

[00:18:56] So you literally can, in three, you can have 30. 

[00:18:59] Bryan Carroll: Wow. Do you, have you ever tried any of the hydroponic things or anything inside? 

[00:19:05] Colman Power: I haven't I have worked in, I think I'm allowed to say this while the chance of him listening. One of my first jobs after I finished my organic culture was picking and harvesting in a hydroponic grow Glasshouse and God, that was one monotonous.

[00:19:20] Tedious job. We went up one nine, picking tomatoes and back down the other. I was racing my cousin at the time. It was absolutely a sweat box of a job. I dunno how we survived six months of it. And yeah, we were competing against Eastern Europeans and by God damn boys can pick fast . 

[00:19:38] Bryan Carroll: That's awesome.

[00:19:39] Well, how do you tie in all your organic growing and your food and all that type type of stuff into like your training programs? So I'm going to assume a lot of your training programs, people are trying to either build strength, lose weight, or build up cardio endurance. How do you adjust the different types of foods that they should be growing and consuming and are there better foods than others to be able to reach those fitness goals?

[00:20:03] Colman Power: Yeah, well, certainly we have touched on a couple of them already. So the ones that I do recommend simple ones are the ones that contain magnesium. So that is, we've already mentioned kale, your spinach and your rainbow char. Those are three ones already, but French beans are French climbing beans, which are another one that climb up a string that are absolutely an amazing crop.

[00:20:23] So four to five seeds around one string line, similar idea because all my, most of my crops inside in the pie tunnel are growing vertical, which are called vertical growing. So maximize the, be the benefits of the space that you have in your tunnel or Glasshouse. So what you have to do there is you're growing again, similar string line, and that is going to give you magnesium, protein and fiber.

[00:20:44] So that's something that gives and increases your energy levels. Protein is something that maintains your muscle or builds it, whether you're. Whatever phase you're looking for. The likes of the fiber is something that most certainly keeps you fuller for longer, less cravings, less likely to eat processed foods.

[00:21:02] And in the fourth of which magnesium foods, I really get people to bump that up and, and frame them whether they're growing their own or buying it is because it is used for energy production. So high magnesium foods would be your kale, your spinach, your, and even berut leaves are actually edible because they're in the same family as the likes of your spinach.

[00:21:22] So, those are definitely foods that would add into their diet, other foods. And that I, I do recommend are potatoes. A lot of people say even white potatoes, white potatoes do not make you gain weight. And I used to think that and white I've, I suppose, ban banished these myths because for those of you who don't know me, I'm just to describe myself.

[00:21:41] I'm a five, seven individual who has, I suppose, a relatively Athlete figure. And I eat potatoes on a regular basis when they're in season. And I suppose I used to think that white potatoes made you fat just due to, because of social media and all these other was people out there just demonizing carbohydrates, because that's what they are.

[00:22:01] And carbohydrates are the body's first source of energy, but so are processed foods. So it's really important to, I suppose, not demonize a single vegan food, definitely not vegetables. Before you, I suppose, take out highly a sugar added. Cereals biscuits, cakes, pizzas, which are all carbohydrates, but they gave you a quick release and energy as opposed to a carbohydrate, whether it white potato or sweet potato.

[00:22:22] So I would, I would actually get people to eat and consume potatoes on a regular basis on the likes of the organic fitness program. 

[00:22:30] Bryan Carroll: So you mentioned specifically you consume that, consume them in season. Does that mean there's parts of the year, year where you're not consuming them? 

[00:22:40] Colman Power: Yes. Your as a very, I suppose, good question, because there are.

[00:22:45] Well, certainly other times of the year throughout, I suppose, the spring there is a lot, and that's why my diet changes. I have no preference to any particular, one diet with or vegan, vegetarian the likes of keto or whatever you, which, or the can standard diet. It's about, I suppose I have a preference for people eating in season in spring.

[00:23:03] It is much more to eat intuitively such as bumping up the likes of your meals with a lot of salads because they come into season for a reason. There's a high percentage of water. Water is something that hydrates you that gets you to supposed to perform at optimal levels because not only that your muscles need water.

[00:23:19] And so does your skin. Keeping them looking and being as healthy as they possibly can. So for a high percentage of the year, there are other foods that I would consume. Oats typically are something that I would have for breakfast. And then you can also lean towards those stored vegetables. As I said, that Tru the artichokes would definitely be in my diet at times when the potatoes are not around.

[00:23:44] And you can also remember the fact that vegetable. And all vegetables for that matter are carbohydrates. So whatever the season is, there will be most certainly carbohydrates there and fruits or vegetables from whatever season you are currently in to give yourself energy. 

[00:24:01] Bryan Carroll: Awesome. You, you had mentioned blight and how you know, sometimes you can go through different periods of time where food might not be as readily available as it typically is.

[00:24:12] And there's a lot of different circumstances that could happen. You could have pests, you could have diseases you could have. Terrible weather or not ideal weather for growing. If you live in an area where this is constantly happening what are some ways people can continue to grow their own food and be able to make it through these periods of time when it is more difficult to find food?

[00:24:38] Colman Power: I move house. , that's a difficult question and I'll give you the best answer I possibly can. For people who live in. We're called food deserts. Cause I know some of your listens may be in that current situation. That's why we're at you're specifically asking me that hydroponics is most certainly a way out of that controlling the environment as best you can so that you can have some type of produce or some type of food for yourself.

[00:25:01] And then canning will also be the other option in on top of that, because it is difficult for those individuals, but not impossible. And that is, I think that may even, may even be like Nike's slogan. I think so. . So, yeah. Yeah. 

[00:25:17] Bryan Carroll: I know with a lot of the weather and stuff, parts of the us right now is like in triple dig or yeah, triple digits and other parts like me where we've been so cold, that it's been really difficult to get anything that start growing.

[00:25:30] And hopefully now the sun will actually come out and stuff will take off, but it does make you have to sit there and think about, okay, what's the backup strategy. If stuff like this keeps happen, Maybe we do have to go more hydroponic or maybe we need to set up more greenhouse type stuff to capture some of that heat or, you know, just start thinking through and problem solve.

[00:25:51] What are the other ways that we can grow food? If the environment isn't working in our favor? 

[00:25:58] Colman Power: Controlling the environment as much as you possibly can. So you just touched on it there using greenhouses, using poly tunnels, using heated benches to your advantage so that you can suppose grow a little bit starting early in this, I suppose the season would be a great way and, or continue to use the, like those heated benches to produce a crop leafy greens, getting, I suppose the advantage of nutrient dense crops that can store, as I said, as Dr.

[00:26:22] Artichokes, if you do have a glass house or a Polyon. Produce food for yourself. Cause food is medicine and that's one of the things I'm a firm believer in every vitamin in the mineral comes from the soil and what's grown in the soil, organic food. It most certainly is. And that's why I recommend that.

[00:26:37] Cuz it is the best. 

[00:26:39] Bryan Carroll: All right, Coleman, do you have any final thoughts on how growing your own food can improve your fitness level and different ways to grow your own food? 

[00:26:49] Colman Power: With the point of which that if you are looking to be a healthier and a happier individual, you cannot, out-train a bad diet.

[00:26:56] And I'm only gonna recommend, I suppose, the best type of foods for people. And we've said it once. I'll say it again, local, fresh and organic produce is grown into soil. And every vitamin and mineral comes from the likes of the mother earth. So if more people consumed local fresh, whether you're growing your own or buy it, I'd highly recommend people to add it to their diet, whatever their fitness goal might.

[00:27:17] Bryan Carroll: Oh, yeah, that's what I wanted to touch on. So you were mentioning like you don't stop eating potatoes and all that type of stuff. So in order to maintain your fitness level or your body composition or anything, are you adjusting the amount of calories you consume, cuz I'm assuming you can't just eat 10,000 pounds of potatoes and not gain one pound.

[00:27:39] Colman Power: No. When, when you come down to, I suppose, the macronutrients, what you're talking about and the macronutrients being proteins, fats, and carbohydrates, I would have a balance of different to other individuals just because of your height. And that becomes specific to the individual. That's why it's important to work with practitioner, whether it be doesn't have to be myself, it could be anyone.

[00:27:57] We specifically qualified in helping you to reach your fitness goal. So for the most part, when I'm training people that I take on the program, it's getting to bump up their protein, cuz a lot of people are not eating enough protein and a lot of people are not eating enough fiber. So what do I recommend to those people?

[00:28:12] Most certainly the complete proteins that I recommend will be your chicken fish, Turkey, eggs, and eggs are extremely ex sustainable food source. Because as well as that, there, you can have your. Rearranged roaming chickens and every re that's gonna give you a higher omega3 and they are a complete protein.

[00:28:31] They contain healthy fat, and they contained so many different minerals in on top of that, but they're low carbohydrates. So that means they're great. Paired with oats and or potatoes thatm firm a major fan of. And then the likes your healthy fats are something that are essential. So both protein and healthy fats are essential.

[00:28:48] So bumping up your healthy fats from either extra Virgin olive oil, which I would be my favorite cooking oil cooking at medium to low heat. Just not too, I suppose, cause oxidative stress on the likes of the oil, then it would, coconut oil would also be another preference of mine and something that I use for several different uses such as oil pulling with my teeth, naturally whiten them.

[00:29:08] I don't use as enamel cleaners, I would also use it for a moisturizer and also the fact that I wouldn't use you would use it to protect myself from the sun at certain times of the day. Cuz as an SPF of. And then the last thing I would, I suppose, add into people's diet would be the carbohydrates.

[00:29:29] So in that order, focusing on, I don't get people to track calories in every, I suppose, for what, for their full life. I want people to. Understand what foods contain proteins, what foods contain fats, what foods contain carbohydrates. So then they can use that pieces of information long term to make better food choices.

[00:29:48] So for the most part, focusing on your protein, focusing on your healthy fats and your carbohydrates will come in abundance in relation to every. Vegetable that you consume cause they're carbohydrates. And then if you're eating oats, that would be a simple complex carbohydrate and same with potatoes that I would be a firm believer in, along with rice pasta and or either OA or quinoa, whatever the kids are calling it these days.

[00:30:10] Bryan Carroll: Awesome. Yeah, Coleman. This was fantastic information. Now you also have a book that I'm sure you dive in, even deeper into all this stuff called the power of organic fitness. Can you tell me a little bit more about it? 

[00:30:21] Colman Power: I only tell you I'll hold it here at the same time. Cuz this took me a long time to write.

[00:30:25] I , I I'm dyslexic by trade if you wanna call it that. But. What I wrote this book during the lockdown phases. And it's something that over the past last 10 years, it's the information that I've learned. The diet myths, getting people to understand foods, breaking it down to, as we've touched on, on this podcast proteins, healthy fats, carbohydrates, what ones they recommend the difference in organic and convention fiber.

[00:30:50] The slow release of energy from your carbohydrates, Y and other foods can affect your blood sugar levels, how to control them, organic fitness foods, your DRS, the artichoke, your Yon, that we didn't exactly touch on here, but it's also, it's a well, a teaser that's in the likes of the book here there is.

[00:31:07] And the final chapter is most certainly based on exercise. Sunlight, sea swims, cold water exposure. Wrapping it up with positivity and goal setting, because that's how I suppose really you achieve anything in life. You set a target, you set a goal and you work towards it. The compound effect of what you do on a regular basis will get you from where you are to where you want to be.

[00:31:26] And that is, I suppose, is how you achieve anything. The compound effect, cuz what you do the majority of the time will get you the majority of your results. 

[00:31:35] Bryan Carroll: Awesome Coleman. Well, thank you so much. People can learn more about you at Coleman power, organic fitness.com. You're also on the socials as well. I'm assuming YouTube.

[00:31:44] And what else? 

[00:31:45] Colman Power: YouTube. Spotify, TikTok, Instagram, LinkedIn, all Coleman power, organic fitness, C O L M a N. If you spell it with an E Ronnie Coleman comes up and he's a completely different fella Al. 

[00:31:57] Bryan Carroll: And you also have a podcast too. So all those listening to the podcast, just type in Coleman power into your podcast player, and you'll find that podcast as well.

[00:32:06] Thank you Coleman so much for coming onto the show. Thanks Bryan, for having me, I hope you learned from Coleman different ways to incorporate your own homegrown foods. Even if you don't have the room to grow food, you can always go to local farmers markets and that's going to be the most fresh. Produce that you will ever get.

[00:32:25] Trust me, if you haven't had farm fresh produce, it is significantly different than what you can find in most grocery stores. So to learn more about him, go to Coleman power, organic fitness.com. You can also look him up on a podcast, Coleman power organic podcast, and you can hear some of the episodes that he has.

[00:32:44] He also taught me a couple things that I might change in my own garden that will help with growing like tomatoes and stuff like that. So I'm definitely gonna give that a try. All right. In the next episode, I have Sabrina run back on the show. Let's go learn who she is and what we'll be talking about.

[00:32:58] Sabrina. What is one unique thing about you that most people don't know? 

[00:33:02] Sabrina Runbeck: Ah, so I probably because I, I used to dance in high school and college and I do these little fun things where on a weekly basis, I'm like, just so watch a a dance routine. I just do it myself for fun. 

[00:33:19] Bryan Carroll: oh, that's awesome.

[00:33:20] Are you a talker? Do you do any of those. Dances now, 

[00:33:24] Sabrina Runbeck: never end up getting on TikTok. 

[00:33:27] Bryan Carroll: I'm probably smart. I've ne I don't have TikTok either. I just know there's a lot of dancing going on over there. Well, what will we be learning about in our interview together? 

[00:33:37] Sabrina Runbeck: You'll learn how to gain back an hour per week.

[00:33:41] Truly thinking about time as something you can leverage on is not something you are always running out, and that can really help us to see how do you really grow in your entrepreneurial journey and also as a person to get to where you need to go and actually have a hobby and do things you want to do.

[00:33:59] Not always your obligations. 

[00:34:02] Bryan Carroll: And what are your favorite foods or nutrients that you think everyone should get more of in their diet? 

[00:34:08] Sabrina Runbeck: I love avocado. So the good fat and fat is actually helping us. But you just have to pick the right choices, think dieting in itself. I interview a lot of nutrition on my own podcasts as well.

[00:34:21] It's all about the choices that you make and proportion size and finding out what your body need and not just trying to grab another fat in di plants. 

[00:34:32] Bryan Carroll: Yep. Totally agree there. And what are your top three health tips for anyone who wants to improve their overall wellness? 

[00:34:40] Sabrina Runbeck: I would say, get better sleep and figuring out where your energy fluctuate based on circadian rhythm.

[00:34:47] So, you know, when you're most concentrated time and do more task that way, and then it is about. When you think about fitness when nutrition diet, there's so many options out there. So talk to an expert to build your, that plan that you can follow. And then we won't have that, oh my gosh. Paradox of choices.

[00:35:06] Right? What am I gonna do? When I go to the gym? Where, when I go to the supermarket, what I make 

[00:35:10] Bryan Carroll: and buy stress management is something we should always be working on and learning how to recognize when we are taking too much onto our. And wind to back off and slow down a little bit. So until next time, keep climbing to the peak of your health.