Understanding RED-S: How to Balance Fitness and Recovery with Allison Yamamoto

Brad Minus: [00:00:00] And welcome back to another episode of life changing challengers. Again, I'm your host, Brad minus as always, but I am so lucky. And privileged to have Allison Yamamoto. Um, and she is a mentor, a coach, entrepreneur, and she deals a lot with Reds now Reds is an acronym and we're going to get to that. Um, and we're not gonna talk about it right now because I always have to ask the same question is first Allison.

How are you today?

Allison Yamamoto: I'm doing wonderful. How are you?

Brad Minus: I'm fantastic. So as I asked most of my guests, Allison, Can you tell us a little about your childhood, where you grew up, what was kind of your family, and what was it like to be Allison as a kid? 

Allison Yamamoto: Yes, so I Love where I grew up. I grew up in California and I feel like that has been very embedded in my identity ever since.

So specifically I grew up in San Diego and I come from a very active family. And so sometimes I joke that I'm the least athletic person in my [00:01:00] family, which speaks a lot more to how athletic my family is, I would say. Um, where my mom is a swimmer. My dad. Is into climbing. He's done surfing and running and biking.

And then my brother has done life guarding. And so they're all very, very active. And I similarly grew up being very active as well. And so I dappled around in different things, but a lot of what I was doing, especially in my younger years was dance and then eventually cheerleading. So definitely different than.

A lot of the sports that my family was participating in. So I ended up cheering all throughout high school and college and finding my way into endurance sports slightly later in life. So after I graduated getting much more, there we go. Yeah. Joined the team, um, getting into running and then eventually cycling as well.

But I would say that running was my main thing. [00:02:00] And I think that one of the things I'm really grateful for is that because I grew up in California, it was so easy to be outside. So that's also something that's a very big theme in my childhood and in who I am today, which is that I love to be outside doing outside sports, but even doing things like camping or hiking or anything that involves.

getting out into nature, which is sort of ironic because now I'm living in New York City where a lot of that stuff isn't as accessible as I'm used to. But I would say that that was really prominent in my, my childhood. And so something that was probably the inspiration for starting to get more involved in endurance type activities.

Brad Minus: Awesome. Yes. And an endurance, an endurance athlete, obviously near and dear to my heart. Um, you know, I've been doing it for a while. I've been coaching for 15 years, so I, I get it. And, um, and I, I love endurance athletes. They're, I don't know what it is about it. I think it's the fact that, you know, there are so few in that [00:03:00] top 5 percent that are competitive and they're like racing for money and the whole bit that the rest of us are just trying to beat ourselves.

We're just trying to beat the next, the last time we did that race. Right. We want to do that. We just want to do better than we did before. Yes. Okay. Competition helps, but on the, on the whole, all we want to do is we want to beat our last time. That's it. So there's no, there's competition, but not competition.

So we're all nice to each other. Like we just want you to do better. 

Allison Yamamoto: Yeah. And I think that's actually a really good point because I think that. So one of the things I didn't mention about my childhood that I think is also actually relevant is that I also was really kind of a high achiever type. So when I was growing up, I put a lot of pressure on myself to do well in school and to do well in my extracurriculars and to kind of follow the path of like getting into a good school and um, really trying to Have a lot of maybe like achievements or do well by the standards that I felt like [00:04:00] I was sitting on myself or my school was sitting on myself.

And I think 

that 

that is also something that probably influenced me going into endurance related activities, because there's that element where, whether it's during training or during races that you can be a little bit. self competitive for better or for worse, as we'll probably get into, but that is something that can be really interesting is how you can set those goals for yourself and achieve them and that can and learn about yourself along the way.

And I think that that's something that for me was very much related to something that's been very embedded in my, my character from, you know, Growing up as back to your question about childhood. 

Brad Minus: Okay. Well, let's just say Stereotype much. Okay And I'll just leave it at that Okay Just you know what fun fact My first year of college.

I was a cheerleader 

Allison Yamamoto: [00:05:00] really 

Brad Minus: Varsity cheerleader, you know, 

Allison Yamamoto: no way 

Brad Minus: then. Yep. Try it out again And unfortunately, so I'm 5'8 which is not a good base, right? Um, so the next year when I tried out, I didn't make it. And I, I saw, and I saw the other, the other people that, that competed and I was like, they're not that great.

Why did I not get picked? So I went to talk to the coach and she goes, Brad, I wanted to pick you so bad. The problem was everybody else was 6'1 or higher. I said, and they're perfect. So they all line up. I can't have this in the lineup. I can't do that. 

Yeah. So they're 

like, she goes, it's not nothing against your abilities.

You're great. I loved you last year, but I've got all the guys are all the same height. And that's what I have. And if I can, if I can get them to do that, it's going to be much, much better for the girls. Um, so, you know, that was it. And it was my first introduction to, you know, pick your battles [00:06:00] and that sometimes even though you might be a good candidate.

Even might even be the best candidate. You might not get it for other reasons for the picture, the whole picture, not just the individual picture. So that was my first thing that we're going off on a tangent there, but, um, but yeah, so that's, that was my first thing, but so, yeah, so when you said that you were now you cheerleaded all the way through, so, um, but yeah, so started with a, you know, started with this, what was a standing liberty and, you know, um, fair and.

And QP and got to do all that cool stuff. And then, uh, yeah, so it was fun. It was a blast. I will say it was a blast. 

Allison Yamamoto: Yeah. I think it's, it's definitely a very interesting juxtaposition from endurance because in cheerleading is that aspect of focus, hyper more, more explicit focus, I guess I'll say on the aesthetic then.

You might see as explicitly in endurance [00:07:00] sports where people are giving you very clear and unfiltered feedback on your aesthetic and how that fits in and how that influences the picture, how that influences things. And I think that that is definitely an interesting experience. And I think that there are, there are aspects where There are probably like implicit standards, or there's people that we see in endurance that set a sort of expectation around physicality, but in cheerleading, it's like, very, very explicit.

And you are the face of the poster that you're on, or the representation of the school. And so there is some of that feedback that can happen in the cheerleading space about. To your point on like your own experiences and how you're getting judged for the aesthetic that you're contributing to the squad.

Brad Minus: That's and that's a great way to put it is the aesthetic, right? So, you know, I might have been talent wise. I might have been good for the team. But aesthetic wise, because she [00:08:00] was able to fund it to not fund it, but to fill the team with guys that were 6 1 and big. Um, the aesthetic wouldn't have been, you know, what she wanted it to be.

It also, and as far as technique goes, it would, it would have put a little wrench into it as well. Um, just for me being five, eight down here trying to do cradles and, you know, and QBs and, you know, trying to lift cheerleaders up and everybody else's up here and I'm down here. So, yeah, so it's aesthetic.

Exactly. It's exactly what it was. So safety, maybe to a point. Um, it was fun. So, but I am, but let's put it out this way. You and I can agree. Cheerleading in the sport. 

Allison Yamamoto: Yeah, that it's, it's definitely something that requires a lot of athletic ability. And I actually think that it's probably gotten more attention and athletic credibility in more recent years because of how much is going on in terms of TV shows or [00:09:00] documentaries that are putting out.

Some of the more athletic capabilities that go into cheer and also some of the dangers. It's a extremely dangerous activity to participate in, but that was something that during my high school and college years felt more controversial for sure about whether or not it was something that was considered a sport.

And I. For me personally, I don't care that strongly about whether we categorize it specifically in either direction as much as it's undeniably something that requires a lot of athleticism. And so at the end of the day, how we want to label it is less important that it's definitely something that's challenging.

And especially at those more elite levels, what people are doing is It's incredible. It's just beyond things that you would think people are capable 

Brad Minus: of. Oh, and of course, my feed is, you know, it's filled with these, these girls doing just these guys doing these amazing things where they're up and down and up and down.

I mean, for us back then, I'm a little bit [00:10:00] older than you. Um, and back then it was literally, it was a one up, you know what I mean? You, you, you jumped the stump, you jumped the, the, the stunt and you cradled next stunt. Now they're doing the stuff where they're down and back up and then they, and they bring them back down and they pump back up to, you know, and it's, and it's incredible.

It's not just this, you know, up cradle done up, bounce, bounce, you know, and it's really amazing. And I just, I, I love watching it, but yeah, it fills my feed now. Um, which is fun. So, um, so what did you end up studying in college? Where did you go to college first? 

Allison Yamamoto: So I went to Berkeley. 

Brad Minus: Nice. And what did you end up studying?

Allison Yamamoto: I studied, uh, business administration and computer science. So it was two different degrees, I guess. Yeah. 

Brad Minus: Beautiful. Beautiful. I have a, I have an MBA, um, with, uh, an emphasis on it management. So here we, we have another little connection there. I like [00:11:00] that. Um, so that's great. So what did you end up doing with it?

Did you end up actually going into business into some sort of management role? And how did you. You know, how did this how did that start out after college? 

Allison Yamamoto: Yeah. So I ended up going and having a sort of parallel path. And I think that that was a lot based on the fact that in a lot of my experiences, I had sort of had the academic minded sort of extracurricular school oriented side of me.

And then I'd always had this. more activity, athletic movement side of me. And so in a similar vein, when I graduated, ended up having those two different paths where one was, I ended up getting really involved in, um, the fitness community. And the other was how I had Pursued my career and they ended up kind of interweaving and intersecting at various times.

But, um, at the beginning, right, when I graduated from college, I did go into like corporate roles and was [00:12:00] doing, um, work in the tech industry being from Silicon Valley, and that was a really amazing experience. It was something where. I was. It was definitely challenged. I felt like I was using a lot of the things that I had learned in school and it taught me a lot about being in a corporate job and being in a position where you're working alongside and like a very conventional corporate situation where you're navigating the dynamics and the culture within that specific company, how those change from company to company, but also the pressure that you can experience within the company.

The standards that are either set for you specifically, or the ones that are set by the organization and how that evolves and change based on the stage of the company or the role that you're in. And so that was something that I had pursued. And for a long time, I really did think that my ambition was to be [00:13:00] a, I've always been very interested in health as well.

So I did really want to be a leader at a company that was focused in the health industry. And, I got to the point where I learned a lot throughout my career about what I liked, what I didn't like, what was sustainable, what wasn't sustainable. But that same kind of thread about wanting to be a high achiever, wanting to meet the standards that I set for myself was very much something I applied to my career.

And what I underestimated was how much the. fitness side of everything and how I was pursuing fitness and pursuing nutrition and my interest in that area in parallel to the career oriented. I didn't realize how much those actually intersected and very much impacted one another. And because in my life I had siloed those in a very, not necessarily intentional, but It wasn't that I was going to work and spending the entire time working on things that were directly and very clearly impacting how I was showing up in my training, or it wasn't that I was doing a training [00:14:00] for a marathon, for example, and then thinking, oh, this is something I'm explicitly doing.

Because I think it's going to influence or benefit, or in any way, influence the way that I was navigating my career position. And I very much underestimated how much. Those two things in my life were intertwining in terms of how they're impacting each other, but also intertwining in terms of how the skills I was developing in each of those areas could be, um, cohesive and come together in a really beneficial way, ultimately, eventually.

Brad Minus: Okay. Um, that is, uh, I mean, that's amazing. So, I mean, I've been there, you know, we, most of us are like that, right? We've got our job and you've got to find training around it. You know, right. And, you know, for me, obviously getting up in the morning, getting my workout in affected my day and the days I didn't get up and doing my workout also affected my day.

Um, is that, is that basically what you were, what you were experiencing, but you, because you said somehow that they, they did become [00:15:00] cohesive. But yet not cohesive. So why don't you talk to me a little bit more about that and how you felt about that, about the, your, the impact plus the, and where you found the cohesiveness.

Allison Yamamoto: Yeah. So I think there's sort of two different areas where there was cohesiveness. And so one I'll talk about where there was maybe not so great cohesiveness. And then the other I'll talk about where there was. I think that as endurance athletes, especially, and or anyone who's really focused on their health and their health journey, that there is a normalization to that word.

Discipline is the same thing as pushing through. And so we, especially in sort of the athletic side of things, or where we're doing workouts, I Praise people for being like, okay, well, even if you have a bad day, or even if you're feeling tired, or even if you've worked out the previous, however, many days that [00:16:00] discipline looks like pushing through and doing what you have to do, regardless of any other discipline.

Factors that may be coming into play and more is always better. And that kind of becomes a narrative that is seeps into our culture a little bit when it comes to our workouts. And on the other hand, on the food side of things, there's so much information on what's right, what's wrong, what you should be doing, what you shouldn't be doing, what's going to kill you.

What's going to be the game changer in terms of solving every single one of your problems. And a lot of that information can be overwhelming and hard to navigate. What applies to me, what doesn't apply to me, what's going to help me, what isn't going to help me, what's taking consideration, who I am as a person, whether it's that I am a menstruating person or whether it's that I'm active and I'm doing a lot of other activity.

But I think that what ended up happening for me is for a period of that time, I was ignoring a lot of signs that were indicating to me that The way that I [00:17:00] was showing up in fitness was impacting my life in general. And they were never, never something that I felt like was bad enough that I needed to drop everything and prioritize it.

And in fact, it was something where I thought that I was the. pinnacle of what I needed to be in terms of health because I was really thinking about it. And because I was really educated about, you know, trying to seek the information and trying to get more disciplined and more strategic in my training, that there were little things that happened that were influencing my broader life.

And that could be everything to how I was feeling emotionally, to how I was navigating burnout, to the amount of stress that I was experiencing, to my energy levels. And I didn't realize at the time how much that had been playing a role and impacting other areas of my life. So that was one area where, like, the cohesion really helped me.

May not have been as beneficial, but it definitely was something where the two sides were impacting one another, where, like, the pressures I was [00:18:00] putting on myself on work would come out and result in coping strategies that might impact my workouts. And then, on the other hand, is that the way I was navigating nutrition and the way I was navigating my workouts was also impacting.

The burnout I was experiencing at work and the way that I was showing up with energy levels and how showing up throughout the day. I would say that the way that they came together more cohesively is that eventually it took me on a journey where I did get more appropriate and credible information about what actually applied to me specifically when it came to nutrition and when it came to my fitness, that when I was able to apply those in combination with a lot of the things that I learned from you.

Navigating a more business oriented side of things for a while that it enabled me to put together the business that I have today. And so that is something I am really grateful for. And that was an area where I felt like those two things ultimately ended up colliding in a way that I never would have expected because it wasn't something that I intentionally had [00:19:00] tried to set up for success later on earlier in my career.

Brad Minus: Okay. So let's step back and why don't you tell us a story once upon a time, Alison was training for a marathon and she was working at a company doing her tech job, 

Allison Yamamoto: which I think you were what a product manager 

 for a while. 

Yeah. 

Brad Minus: Yeah. So she was doing her product management job and all of a sudden. Take it away.

Allison Yamamoto: Yeah, so there was a period of time to your point where I was working in tech and I was also training for half marathons marathons. I was running a decent amount and I was also to what I alluded to earlier trying to be really strategic about my diet and I'd never personally would have formalized. The identity of being someone who was on a diet as much as someone who was really interested in my health.

And what that ended up resulting in is a situation where I was really [00:20:00] hesitant to take days off from training and it would cause me a lot of. Anxiety, if I felt like I needed to do that or stress, even if I had to change things around in my training. So I got to a point where I realized that I felt that there was rigidity and guilt affiliated with how it's showing up to my workouts and how it's showing up around food.

And that was where that guilt was continuing to manifest in feeling like I was even more stuck in this routine that I had been navigating. And I think that a lot of. To the point that I was making earlier about the amount of information that exists and the amount of kind of prescriptive language that we may even recognize consciously or not around what's right or wrong when it comes to our fitness.

And when it comes to our nutrition is what it really fueled this mentality that I had that was ultimately leading to a state where I was under fueling and I was over training. And [00:21:00] in some cases, people are experiencing just 1 or the other. And in my case, it was. Probably a combination of the two that was maybe more on the overtraining side at some points or more on the feeling side at others, but something that happened for several years and that was showing up in these signs that I was mentioning were fairly easy to ignore.

And yet what I had underestimated with what the health risks were and health consequences of being in a state like that, especially for a chronic or prolonged period of time. And when I was getting more educated, like, once I started to get more educated about reds, which essentially is this, um, more diagnostic based term that we would use to describe the state that I was experiencing is, um, is something that is worth prioritizing and really looking out for whether or not those are signals that you may be experiencing and prioritizing, trying to correct for those because the amount of feedback consequences that that can result in is pretty broadly [00:22:00] impacting in a way that I hadn't Realized for a very, very long period of time.

Brad Minus: Okay. So what I'm getting at, what I'm getting from you is basically that you were like all of us, right? We had a plan. We knew that we had to do a certain workouts at a certain time at a certain pace, and if we missed those workouts, we felt guilty, right? Exactly. Then if the guilt, if the, if the workout felt too easy, sometimes we would.

Either do it again or we do something else in the evening. So, cause we're like, wait, wait, wait, that did not feel right. That felt too easy. I got to do something else. Um, so we're constantly training, trying to get better and better and better. And then what, uh, what I'm starting to get at is that you started to feel over training.

I mean, we all, we all felt that I've been there and you start to feel lethargic and all of a sudden things are foggy, but yet, you know, one of the two things is working for you, right? Your workouts are good. But when you get to work, you're like in this fog and you're like, [00:23:00] what is going on? I'm usually great at work.

I'm usually great with my workouts. And then you went into, instead of focusing on the, um, the metrics of fitness, it sounds like after you were educated, you started to focus more on the Um, the effects of your health, um, and what to do to make sure that you were feeling good all the time. 

Allison Yamamoto: Exactly. Yeah.

Yeah. And I think that that's a, that hits on a, a really important point, which is that a lot of times when we're getting in these states where we're overtraining, there's a very short sighted view to your point on, I need to do this thing today. This is what I need to do today. And that is what success is going to look like.

Or if you are. One of those people who tends to, let's say the training program says you're going to go for X amount of miles, and then it's going to, you should feel really easy and it should feel, it should feel easy. Like that's what, that is what success would look like there. But then we're used to feeling like, Oh no, I know I could challenge myself harder.[00:24:00] 

And so. I'm going to, and it almost becomes this, this hamster wheel where we're optimizing too much for how does it feel right now today versus that longer winded view of, well, how is this going to impact my training overall? How is this going to impact the other goals that I have in my life? Whether it's related to my career, or even if it's related to my training, it just a longer perspective when we think about it.

Or even the health risks that I alluded to earlier. So even taking a really long, longer view of how could this impacted me, impact me in five years, in three years or in 10 years. And so taking that approach and becoming more educated about all those different angles is what was really game changing for me in terms of deciding to focus more on what is going to correct for all of those things versus what is going to make me feel satisfied with what I had done today.

I, and 

Brad Minus: I totally get that. And that is a, you know, that's basically [00:25:00] that applies to everybody. You know, that is a total application to men and women. We all go through overtraining. If we're very focused on our fitness and certain metrics that we want to hit by certain amount of times. Um, or. It's just like how we feel after a workout.

Some of us feel like, Hey, listen, if I'm not sweating, if I'm not out of breath and I'm not, um, and I'm not like shaking because I've like gotten my, my, I've taxed all my muscles, I didn't do a good enough job in my workout, which is not right. And I'll be the first person to say it specificity. And I'm big on that.

Um, with my clients, everything is specified. You know, you have a re you have a recovery run. Yeah. At the end, you should feel like you still want to go more. Yeah. But you don't because you're in recovery. There's a word, there's a word there. And that's, that's, that's huge now, but there is a difference now as we take the approach of women and men.

Okay. Um, and this is where you [00:26:00] had come up, you have come up with, or you had felt the effects of reds. So can you tell us a little bit about what is reds? And what you felt, what was your personal feeling of when you figured out that? Yes, this I'm going, this is what I'm going through. 

Allison Yamamoto: Yeah, absolutely. And one thing I did want to respond to, cause I thought it was a really good point is that it, when we go back to the topic on overtraining is that it's something that can very much happen to anyone.

And I love that point that you raised because a lot of the times what I hear from people is. Well, I'm not some elite athlete. There's no way that this could be happening to me, or I'm not, you know, name somebody who's doing something crazier. And so therefore, like, I could never be overtraining. And actually, what I see in practice is that there are a lot of people who are not identifying themselves as somebody who's doing something.

Working out at the level where they could be overtraining that are actually making these mistakes. And I think that they can be a product of what [00:27:00] workout plan that they're doing, or what classes they're attending that aren't necessarily thinking about how that programming might fit into a longer regimen.

Or if you aren't training for something, then it almost could put you at more risk because then every single day to your point. It's harder to know what is exactly this purpose for the workout. If it isn't to feel like, okay, well then I'm just going to go as hard as I can today because that's what makes me feel like I've gotten a workout in.

And so I just like to bring that up because sometimes we have biases about, Oh, well I couldn't be over training or this is what over, this is, these are the types of people that could be over training and I see over training. On people across the spectrum in terms of their how much they would identify as being an athlete or how much the output they're putting in.

But to go back to your question on reds. So it's a very good point as well that reds is something that could apply to anyone and any gender. And the reason that that's worth highlighting. And I think the reason that you, [00:28:00] you, you brought that up specifically is that reds is an evolution of another term called female athlete triad, which was.

A slightly more widely known term. So some of you may have heard of it, but, um, they actually had changed it from female athlete triad to, um, be renamed to reds because it is something that isn't just applied to females or to people who are menstruating. And what it stands for technically is relative energy deficiency in sport.

But what. It ultimately is in its essence is a situation where you are either overtraining and or you are under fueling, which goes to show that you could be at pretty low levels of activity and actually still experience reds because you might be mismanaging your nutrition. And so it is not something that just happens to elite athletes.

It's not something that just happens to females, but it's something that can happen across the spectrum. And being in a state where you are chronically in. This state of under [00:29:00] fueling or where you're chronically over training can have long term health consequences and risks, which is what brings Reds into the conversation of like diagnostic criteria and how you might be experiencing physiologically.

Anything from increased risk of injury because it can cause bone weaknesses or early onset osteopenia all the way through to potential like cardiovascular risks later on, but it also is impacting like much more in the now of how people are experiencing. There every day. And so this could be everything from feeling dips in your energy to brain fog.

It could be maladaptive training responses. So you're actually not really able to recover the way that you would expect, which means that you're not really able to gain the fitness that you're probably trying to gain by doing the workouts that you're doing all the way through to [00:30:00] irritability. It can impact your mental health, your mood.

It can impact actually the way that you're. Not just like whether you're gaining muscle or not, but it could even put you in a state where it's impacting your digestion. You might have indigestion because of it. It could impact the, um, your body might start to ironically induce more fat storage because it thinks it's in the state of survival.

And so I always like to bring kind of those two sides to it because For some people, it's like very much the long term health risks are something that's really compelling and really inspires people to take action. But for others, it's like, even if you were to not care too much about those things or feel like that's not something you'd have to prioritize right now, there are real reasons in the present moment that the being in a state of reds could actually be impairing your ability to achieve some of the goals you might have right now today.

Don't often talk about because at the same [00:31:00] time we might be thinking, well, I'm doing all these things because I think it's necessary to achieve these goals. And yet sometimes if you are experiencing something like under fueling or something like overtraining, it in many cases could actually be inhibiting the goals that you're going after.

Brad Minus: Exactly. And I, I loved how you had talked earlier about that. You had said that, you know, some people might. fall into a position of a phase of reds because they're not getting enough nutrition. And then there's some people that will fall into a phase of reds because they're overtraining. Um, and you said that, well, no, I think probably I was, I was a little bit of both.

And I think that's more the case because if you really think about it, right, so I've got these, you know, Um, ultramarathoners. Right. And it'll be very simply. They can go 20 miles a day, five days a week, no issues, right? No problems. Of course, they built up to that. So let's, let's put that on the table. This is not something that they just started doing, [00:32:00] but they'll go 20 miles a day without a problem.

And they're burning up, you know, 12 calories per day working out and they could easily do that. Well, it's very hard to put that back. So you end up actually not getting the nutrition you need, no matter what you're doing, because sometimes that overtraining has you losing so much nutrition, so much sweat, so much, um, so many calories that you can't possibly put that all back.

And especially if you're an ultra marathoner that has a job. That has an eight, eight hour job because you're not only getting all that stuff. You're either doing working out before and after work, which is a lot of what they do, then they got eight hours a day and, and, and, and only half hour or whatever to eat lunch and they're eating, lunching at their desk, you can't possibly get those calories back.

So a regular, uh, what I always mentioned to, um, to the athletes I have that feel like they want to lose weight. I'm like, no, it's, it's not. You're you go to deficit a weekly average of [00:33:00] 500 to 750 calories per day. That's where you want to stop, right? You don't want to go anything over that or you, like you had mentioned, you go into that fat storing hibernation where you actually start gaining.

You know, and you're like, I don't understand. You know, I'm, I'm, I'm not eating as much. I'm not taking in as much fuel. I'm working out like a madman, but I'm gaining weight. Well, yeah, it's because any little piece of food you've got, you're storing it. Um, so you can actually, that's where that happens. Right.

Um, but that's exactly what, where, I mean, I think that red, where I felt reds was that, you know, I had been, you know, I'd swim, swim or bike or bike or run. Every single day, two sports per day, all the time, at least an hour apiece. And yeah, after a few weeks I was dead at work, 

you know, 

like I didn't, didn't want to go to work.

I loved my job. Didn't want to go to work. I want nothing to do with it, you know, [00:34:00] but I knew that next morning I had to get up, I get my workout in. And you start to go into this fog and then all of a sudden you start to feel sick and then all of a sudden you get injured, um, because what's going on is your muscles aren't being recovered.

You're not getting the extra protein that you need in order to repair the, you know, what you've, what you've torn apart the day before. So I just wanted to put that out there because they're, this is where we talk about it, you know, um, where you've got somebody that's just starting. Right. And they're like, Oh no, I'm going to start.

I'm running three miles a day. You know what you running three miles a day could cause you overtraining as much as those, as those athletes that's running 20 miles a day, because they've been working up to it. So these, it is definitely individual, you know, at that point. So I just want to put out, put that out there.

Um, what I, what I learned about reds the first time, um, was when I don't remember it was an article, it was a book or something, but it actually started with gymnasts. [00:35:00] 

Like they 

were the ones that actually, that, I mean, that's where the focus was, was because you've got these kids that have been working out and being in the gym since they were five years old and they're going and going, going and all of a sudden, I mean, they're 15 years old and they look like they're 10.

So there's this stop, this growth, um, this growth diminishing the diminishing of growth at that point because of. Because this could happen. I mean, can you imagine? I mean that you're not actually, you know, you're not evolving as a as a physically because of overtraining. That's how bad this can get. So if you want to elaborate more on that, um, yeah, I would love it.

I would love to. So you probably have more of the science than I do on it. But, um, but yeah, that's where I heard about it. And I think that's a great example. You see these gymnasts in the, Um, for me, it was, um, uh, Oh, what was her name? [00:36:00] Dominique Mocciano, 1984 Olympics. And she was 14 years old. She looked like she was nine.

Allison Yamamoto: She was 

Brad Minus: fantastic, but she looks like she was nine, you know? And then some of these gymnasts, all of a sudden they get hurt 

like 

really bad where they've got to take like five months off and all of a sudden they come back and all of a sudden they don't look nine anymore, You know, they've formed their muscle, their curves have come out because they're not overtraining anymore.

Um, you know, become more curvy, they become, um, they kind of grow because they're not doing this training anymore. They're not trying to keep this weight down. Um, but that's, you know, that is, I think, the, That's the extreme side of it. 

Allison Yamamoto: Yeah. And they have done a lot of research in terms of indicating that there's a predisposition to, or there's an increased like likelihood that someone will experience reds in specific [00:37:00] sports.

And those tend to be the ones that are. Endurance sports to your point, like ultra marathons or anyone that's doing like Ironman, like people that are doing like, very high output, high demanding type of work. And also those where there's a lot of, um, like, aesthetic pressure. So, I think this kind of goes back to what we're saying about here, where there are a lot of.

Other sports or any sort of activities where there is pressure to look a certain way or to be presented in front of people or to wear a certain thing that can also impact the likelihood that people in those types of activities will be more likely to experience something like reds. I think it's interesting though, because to what we were talking about earlier, um, in regards to people across the spectrum.

Being at risk of something like this is that, um, it is something that is not just reserved [00:38:00] for people that identify as athletes. It's not just reserved for people that are identifying and doing and participating in a specific sport or activity and the, um. Amount of like signs or signals that somebody could be experiencing are pretty broadly there across the spectrum.

And in some cases, it might be that somebody who is training or trying to get into exercise or trying to control their diet in a certain way might be really at risk because they aren't. Necessarily working with a team like a professional athlete, for example, and that other extreme might be who's overseeing all of the stuff they're doing.

And to your point, who has the time to be thinking about throughout the day, exactly how they're going to manage the recovery and their nutrition and all those things, because that's maybe a bigger share of where they're dedicating their time and attention relative to somebody who is trying to train and work a job and parent.

[00:39:00] And and also maybe maintain other. extracurricular activities that they enjoy. And so it's, it's something where I think that it's, um, underestimated how many people are experiencing this that aren't necessarily in like some sort of dedicated sport or activity. And it's something that can happen at various different stages of life.

And, um, I think to your point on like somebody who's new to training that might be just starting out and running, you know, You know, less than an ultra marathon or would is still somebody that could be at risk. And sometimes it is in those points of transition in our lives where maybe we're taking on a new challenge or we're entering a new phase of life where we could be.

More at risk, because we're making some of those changes, or we might be making a dedicated switch in our exercise or our nutrition in a way that we may not know what the consequences could be. If we sustain that for a longer period of time. 

Brad Minus: [00:40:00] Excellent. Yeah. And I, I couldn't set it better, better than myself.

So let's talk about, um, the, let's talk about specific symptoms. 

Allison Yamamoto: Yeah. 

Brad Minus: You know, so if you can, let's, let's, um, will you run through some of the specific, when we talked about brain fog, we talked about lethargy, what other kind of symptoms does, does, um, what does, what does res propagate with? 

Allison Yamamoto: Yeah, and this is where it's pretty crazy.

How broad some of these symptoms could be, but it could be everything from, um, digestive issues. So it could be something like everything from constipation to even bloating could be an experience that you have. Um, but indigestion is 1, they've noticed, like, frequent urination. And so, um, also like temperature regulation, like these are some of the physiological symptoms that I like to bring in, which is like feeling really cold all the time, or feeling like your hair is thinning, or maybe your nails are thinning could be another 1, um, and increased illness.

increased injuries. So your [00:41:00] immune system could be compromised. You could be getting sick more frequently. Um, you could be having more injuries because you're not appropriately recovering or allowing your body and your muscles to repair, but also it could be impacting your bone density. So you might be more likely to get something like a stress fracture, which I know, especially for like runners, um, that would be, that's like kind of one of the worst nightmare situations.

Um, Another one could be, especially for Women or for people who are menstruating that there could be disruptions in your hormones and in your menstrual cycle. So this could be everything from they're getting to be irregular to they start to go missing for months on end. And that's in the much more severe cases where, if that's happening, then it is very.

It's, it's indicating that there's a much more chronic issue that's occurring, but then even like, going back to just some of the energy related ones that, um, [00:42:00] feeling like in your training that you're burning out in your training, or that your motivation is decreased, or, and this is kind of goes less from the physiological and even more into like, the mental, where.

You might be experiencing more anxiety. You might be experiencing irritability or dips in your mood or feeling like you're less motivated than you usually are. And these are really common things that I see in people that are coming to work with me, or that are experiencing reds that, um. Is oftentimes one of the things that like, once you get to that state, you really, you really want to get out of it because you're starting to feel like you're not yourself anymore.

And so starting to notice the earlier signs, like how you're feeling in your training or how you're feeling at work, or whether or not you're feeling major energy dip. So you feel like you go for a longer workout and then all of a sudden your whole day is kind of shot. Those are some of the earlier signs, and the unfortunate thing about it is, I think that we've normalized just.

If you can push [00:43:00] through, just do it. Or you've, we've normalized like, Oh, well, there's a bunch of other reasons that that could be happening. And so it probably isn't something that's a major issue, but getting this corrected sooner is better than waiting for these longer term symptoms that are impacting your immunity.

And then eventually maybe even like your cardiovascular functioning. So some of those signs are a mix between things that are going to be more subtle and things that are like. Pretty clear. And the unique thing about reds is that there's not like one clear thing where it's like every single person is going to experience this digestive issue.

And then they're going to experience this issue with temperature. It's like not as clear cut. And so sometimes it is a matter of really being able to tune in and identify where you might be seeing some of those patterns and mixing it together with some of the behavioral experiences that you're having to be able to make that assessment of like, Oh, do, do I think that this is something that Uh, that could be impacting me and luckily it's something that if you are [00:44:00] experiencing it, it's completely manageable through lifestyle changes.

And so, because it is something that is being caused by the way that you're training or the way that you're feeling or the way you're navigating nutrition, that sometimes those changes aren't, it's not to say that those changes are necessarily easy, especially psychologically to make, but it is something where it can be corrected without needing necessary changes.

Intervention from some sort of prescription or other sort of like rehab in most cases, you can just navigate it through the changes that would correct for the overtraining and the underfeeling. 

Brad Minus: So yeah, I get that. And what you, what you were saying before is like the, the, the choices seem to be easy. And what I say to that is not easy, simple, 

Allison Yamamoto: right?

Brad Minus: So they're simple, but they're not easy. In other words, Hey, I know I'm going to, I know I need to increase my protein. That's a simple, right. I just need to add more protein, but not easy when you've got so much that you're already taking in [00:45:00] so much time that you're, that you've got to eat to prepare everything else.

And all of a sudden it's, it's not easy. So, um, and I love to just put that out there because it makes things realize that, Hey, you know what? No, no, that's easy. All I got to do is this blah, blah, blah. And, but. Simple to diagnose, not easy to execute. Um, so yeah, I, and I get that. Cause I'm, I'm one of those that, that found, um, lack of protein.

Right. Um, that's where my, and that's exactly where I came in was motivation, right. I love to run. I love to cycle about swimming. Um, but, um, but, you know, and I, I, I. If I wasn't excited, if I just couldn't jump out of bed and be like, Oh my God, today is a, you know, today's a, uh, a monster speed bike, you know what I mean?

A, um, a speed special on my bike. You know, if I'm not excited about that, it was like, Oh, you're burnt out. Oh, just do it anyway. And that's what you were saying before is we, we know about to push [00:46:00] through. It was like, Hey, you're all right. This happens, right? As soon as you get on your bike and get started, you're going to be fine.

And nine times out of 10, that was the case. But I feel worse the next day. And to a point where then it all of a sudden was, I don't want to go. And then, then, then I don't want to do this anymore. I don't want to do it. And then to the point where you're out running and you're going, why am I doing this to myself?

And that not necessarily is that a psychological issue is what we provide as a norm. It's no, hey, if you don't want to do it, if you feel like you don't want to do it, or you're not, you don't have motivation, get the motivation, go out there, stick to it. No matter what you get it done, no matter what you get it done.

And that's not the case anymore. We have to prioritize other things. Now that's something that you, um, profess, right? You prioritize, um, As a woman, regular men, you know, your regular menstruation, um, that your, your regular energy levels, um, and the whole bit, and you actually focus on [00:47:00] that. 

So 

why don't you tell us a little bit about how you came about, um, deciding that that was the way to go.

That was the focus versus metrics. 

Allison Yamamoto: Yeah. And it's not to say that metrics don't. Matter because they definitely do in terms of, you know, your vitals and also in terms of like your hormonal levels and also in terms of like how much sleep you got and also like your performance does matter. Like how you're doing in training and a lot of the metrics that people are looking at are things like, you know, what, what, what times did I get?

How far did I go? And those things can still matter. And I think that it's still a balance. And I feel like a lot of times when we're over indexing on just metrics. That it's not always telling the whole story and it doesn't have all of the information that we in our own bodies are experiencing. And sometimes that gets left out of the equation because it's not always tracked by a metric.

And because we have so much data now that it's easy to go, [00:48:00] um, fully metric space. I think that's what you meant by metrics. Um, but so yeah, the approach that I took, um, was much less about, um, I guess like. I think that the other mistake that a lot of people make is focusing too much just on like calories in versus calories out, which is like, Oh, I couldn't be experiencing this issue because at the very end of the day, if you're just going to tally everything up, then I'm pretty sure that I'm good.

And, um, one thing that really matters when we're talking about reds is this concept of energy availability. And it's actually in the name because And so what we don't often think about a lot or enough is energy availability, which is really important when we're thinking about not getting into these states where our muscles can't repair or where we won't be experiencing these major energy dips or energy deficits.

And that's not just something that's like a tally at the [00:49:00] end of the day, as much as how we're thinking about nutrition over the course of the day, as well as to your point on like what we're having, which is all like, from a high level, broad stroke standpoint, we could be saying like from a macro standpoint, where if we're cutting out or restricting whole food groups, or we're trying to follow a diet that is demonizing food.

Certain foods all together, or we're just not thinking about it at all. And we're like mindlessly just having whatever is available and not realizing that if we're actually training at pretty high levels, that could be very much impacting how we're feeling and, and what is, um, you know, how our muscles are responding to the exercise that we're putting it under, that all of those things are potential factors that could be influencing the, um, the.

Energy deficit that we could be experiencing. So the method that I really like to use really comes down to the foundation of going back to the principles that matter the most when it comes to recovery from reds and prevention from reds and to your point, they tend to be [00:50:00] fairly simple, but they're not always like, super easy to implement.

And that could be anything from, like, because, you know, You're thinking about things a different way. It could be because your routine is structured a certain way. It could be because mentally it's hard to overcome the barriers or because you are not used to doing things that way. But the energy availability piece is 1 of the most important components when it comes to preventing or recovering from a state like reds.

And it's also the framework that I like to use. Where we're working through, how can we make sure that we're getting the energy needs that we're meeting underneath needs that we have. And we're not over optimizing for things just because maybe we're talking about them online or because it's following a diet trend that was not relevant for a woman or not relevant for somebody who's active or maybe not relevant at all.

Maybe it was completely misinformation. And where can we go back to the core principles that matter [00:51:00] the most without getting too fixated or obsessive? About how we're navigating food, because that can also be a beast. That's very, very hard to come back from. And so finding that balance and being able to navigate it and feeling more empowered in how you're navigating nutrition and also how you're navigating your training is something that is very much core to how I work with people.

Brad Minus: Nice. Yeah. And that's great. Is that to focus on that at energy availability? Um, like I had mentioned before, I, you know, I had found that I was Uh, I was feeling more in my calves, um, which I had never, you know, never ever had a calf, eight years. I never had a calf injury, never had a calf problem, never felt a strain.

Um, I mean, don't get me wrong. I was doing all the right things, right? And I was, I was dynamic stretching before, ballistic stretching after, you know what I mean? I was doing all the right things, but all of a sudden. Cals and then it was an ankle, and then it was a stress fracture. And I was like, well, what the heck is going on?

Um, when [00:52:00] I looked at my diet and looked at, you know, my protein level, I was like, okay, what I'm gonna do, I'm gonna try and experiment for the next two weeks. I'm gonna add two protein shakes. Two, 20 gram, 25 gram protein shakes, right? Um, with push and level. And once you know it, by, within that, by that second week, 

Allison Yamamoto: motivation 

Brad Minus: was back.

My, um, my, my, my times were coming back. I was getting back to, to where my speed was, which, which I was losing. I wasn't getting the aches and pains anymore. Um, that was me, though. That individualized, that was me. 

Allison Yamamoto: Right. For 

Brad Minus: some people it might actually be carbohydrates. 

Allison Yamamoto: Right. 

Brad Minus: You know, there, there's this big, you know, we've got this big, uh, you know, um, thing about carbohydrates being the, you know, the worst thing for you.

Yeah. It adds fat, it does this, you know what I mean? But, but that's, Not conducive for an, for an endurance athlete. So as lifestyle goes, you know, you've got to, you've got to take that into consideration. I've had some people that, you know, [00:53:00] were very big on cutting out their carbs and all of a sudden times were going down and, and it wasn't working there.

They looked great aesthetically from what you were saying before. Um, I had a, I, I had a, uh, uh, uh, a, um, uh, a client that was, um, that was doing a hundred milers and she was just starting to start that out. But she was like, I hate the way I look. Um, so we actually compromised and this brought that a bit, that energy availability back to her was, I was like, okay, listen, we're going to, we're going to, we're going to pull this apart and we're going to call your normal diet every day, nutrition, and we're going to call what you do for, for nutrition.

You're running fuel. We're just going to divide it up in these two different categories. So for nutrition, she was doing keto, but for fueling, she was doing, you know, she added a lot more carbs back, but it was only for fueling. So [00:54:00] pre during and post had carbs in it. And then the rest of it, she went keto, um, until three days before the race and three or two years before the race, I says, okay, now you're done with keto.

Now you've. You've got to start carbohydrate, um, loading on your carbohydrates and it's going to be good because your body's been through this carbohydrate depletion that they're going to be able to use the carbohydrates more efficiently. She did a, it was a, it was a four day race. Um, Thursday was a 5k, Friday was a 10k, Saturday was a half marathon and Sunday was a full marathon.

It's called the Dopey Challenge. PR'd. Every one of them. 

Allison Yamamoto: Oh, wow. Yeah. That's great. 

Brad Minus: PR'd every one of them. Again, specific to her. Right? We were able to compromise to get her, to get her, keep her aesthetics, yet maintain her endurance training. And still, and of course, [00:55:00] this is what happened on Monday, right?

On Monday, she, I, we debriefed and I was just like, yeah, I'm excited about my times and the progress and stuff. But I looked at myself in the mirror this morning and I don't like what I see. I said, Heather, wait four days, look in the mirror and call me back. Cause she went back on regular nutrition four days later.

She calls me, she goes, you're right. 

Allison Yamamoto: Oh, interesting. 

Brad Minus: Um, 

Allison Yamamoto: yeah. And I think, I think to your point on individuality, um, it's the, the narrative that we, especially women have to do low carb is one that's particularly dangerous. It's 1 of the most common, honestly, mistakes that I see. And so I. Really don't kind of buy into this notion that like the best aesthetic is achieved through only low carb.

And I think that that narrative is what leads to so many women under feeling in carbohydrates specifically, and studies and reds have shown that if [00:56:00] you are just restricting carb. So, like, let's say that you are getting enough fuel and other areas, and you're getting enough nutrition on the other macros, but you're, like, not getting enough carbs that that can actually put you in a state where you're experiencing reds just on the carbohydrate side alone.

And so it is 1 area where, to your point, I think that some of these, like, biases that we bring into our brain. Around how we are labeling certain foods as good as bad and bad can actually be impacting the nutrition decisions that we're making. And then that can also contribute heavily to experiencing something like this.

And, um, there, I just like to say that. You can be eating a very fair amount of carbs and have very different body types. And there's a lot of other things that go into your aesthetic and what you're ultimately going to look like. And so I don't like to equate like, okay, well, the only way to have a [00:57:00] certain aesthetic Is to like cut out carbs.

'cause that actually is something that can be a really dangerous decision to make. 

Brad Minus: Yeah. And I agree, which is the reason why with Heather, I was like, no, you're going to eat carbs for fuel. So that's how I was able to maintain her carb load. 

Allison Yamamoto: Mm-Hmm. , 

Brad Minus: um, during the week, was that pre, during and post she had her carbs.

So, and because we, you know, we do overboard on carbs. Mm-Hmm. For, for, for endurance athletes, she was actually able to maintain a sufficient weekly car, um, weekly carb, um. You know, fueling capacity, really clean carbon capacity that she needed. So, yeah, so that's, that was, that actually worked out really, really well.

Um, but that's again, individual, right. That worked for her. 

And I 

think you're, I think you're absolutely right. There's these, there's some of these, um, people that I've talked to that have like tried carnivore 

Allison Yamamoto: and 

Brad Minus: tried, yeah, yeah. And tried keto and the whole bit where, yeah, they look great, but they feel utter crap, [00:58:00] you know what I mean?

And I'm like, well, we need to find something. Um, a lot of the, a lot of the people that I've talked to that have done, um, gone carnivore, Said the same thing, you know, they're like, wait, the brain frog was gone. The brain fog was gone. I felt like they had brain power, but they were tired. Um, and their skin felt better.

They looked better, but they just, um, but a lot of other things in their life were, um, were not, uh, up to their standards. And basically what I says is, okay, so though, how about you try Carnivore and fruit once you had fruit back in and also little things started to get better, better, better, better. Yeah.

So, 

Allison Yamamoto: yeah. 

Brad Minus: Um, but again, individual, right? Some people on carnivore. I mean, what's his name? Joseph Peters, uh, Joseph Peterson. Um, and his, and his, uh, and his daughter, um, Peterson's, anyway, he's a, um, a Canadian [00:59:00] physician, uh, psychiatrist, um, all over the news and stuff. He talks on all the major talk shows and stuff.

And then his, his daughter had a lot of issues, health issues growing up. And she says that she went carnivore and she basically only eats meat and all those different things went away. Major issues went away, but again, individual. individualized. So we all have different chemical makeup in my, in, you know, in my opinion.

Allison Yamamoto: Yeah, I think, yeah, individual definitely, um, definitely makes sense. And I think there's, I love the changes that you made about reintroducing carbs, um, for some of the folks that you've worked with. Cause I think that that's definitely a mistake. I see a lot of folks making, and that's why I think that there's sort of a component of this that can be educational, which is just like, sometimes based on what we see either online or what we think that we see other people doing, [01:00:00] we just, underestimate either what we need to be having or how much we need to be having or we're not, we're just making decisions that aren't necessarily aligned to like what we actually need.

And then there are instances where there's more of that like bias towards what we think is right And I think that oftentimes when folks are To your point on individuality, there's also individuality in terms of like what people's goals are and what their motivators are. And the goal of performance and wanting to do really, really well in a specific event is very different from a goal where somebody is really interested in their aesthetic, which is really different from a goal where someone's interested in feeling a certain way.

And I think that how we are crafting, um, um, The programming and the support and what that is going to look like, and the lifestyle modifications for each person is going to vary based on their goals as well, which can be very individualized. [01:01:00] And, um, 1 of the things that I find to be really interesting about reds is that it's 1 of those things where pretty agnostic of what your goals are.

It's really great to not. Experiencing reds. And so I think that that's like one thing that I think is kind of amazing and fun about the work that I get to do with people who are potentially struggling with this or definitely struggling with this is that, um, some of the benefits end up being really clear and pronounced for people, even in areas that they may not have suspected at the time, but also that it can be something that can be really Beneficial for goals on a very broad set of the spectrum because of how many influences that could have in someone's life.

So definitely hear you on the individuality and how like complex that can be for people and what they're trying to do and also what works for them. And that's why I also think that there's so much [01:02:00] power in being able to understand, not just, you know, what does people, what do people online think are going to work in a very broad stroke Advice for everyone in every single situation versus being able to differentiate and be empowered with, all right, well, here's what like scientifically backed makes sense for people based on the fitness level you're at and the goals that you're trying to achieve and feel like there's less.

 Um, sort of like mental calculation and headspace that has to happen that's dedicated towards every single decision being right or wrong when you're navigating food and exercise, which can also be like, a really just also chronically stressful place to be where it feels like there's. Then like control that, like you're exerting over every single decision you're making, especially because food is something that we face every single day.

Um, at least most of us, when we're not like fasting in any, in any sort of way. And so having a relationship with food, [01:03:00] which is also a key part in a lot of what. Um, you know, I focus on when we're going through red support and reds recovery is that component of like, what is your relationship like with exercise?

What is your relationship like with food? Because for many, many, many of us, that can be a very complex topic and like, a complex, um, like, Relationship we have in our lives. 

Brad Minus: I get that. I get that. So let's, uh, let's talk a little bit more about Allie right now, . Um, let's, uh, are you training for anything right now?

Allison Yamamoto: I am not training for anything right now. I am I, through the work that I do, I'm helping a lot of people who are training for the New York City Marathon, which is really exciting. Nice. But I, yes. Yeah. But I'm really grateful to not be. Training. I did like a bunch of half marathons earlier this year. Um, let's say like March through May and kind of got a lot of that out of my system.

And now I'm like, I'm happy to be training for helping other people train [01:04:00] for the upcoming marathons that are coming up this fall. 

Brad Minus: I totally get that as well. Um, I, you know, when I first started coaching, it was like, I, I used to say, Oh my God, a, just a very close second to that feeling of crossing a marathon, uh, crossing a finish line, um, is watching my clients.

Cross the finish line. Yeah, and then it all of a sudden it became the other way around all of a sudden It was like no, no, no. No, I'm much much happier I I get such a bigger jolt out of watching clients cross the finish line PR PB and the distance second is me crossing the finish line So I yeah, I hundred percent get that but um For everybody else.

So, ally Allison? 

Allison Yamamoto: Yeah. 

Brad Minus: Um, has a, I gotta find out here it is. Um, she has a website and she calls it the ally method.com. 

Allison Yamamoto: It's Ally. [01:05:00] Yeah. The Ally Method. 

Brad Minus: Oh, ally Method. Yeah. Okay. 

Allison Yamamoto: Yeah. Yeah. 

Brad Minus: Appreciate that. Um, well, I mean, it's, you know, it's you. I, so it kind of looks like, yeah, yeah, yeah, yeah. So, all right. So the ally method, um, so you want to take, take a look at the ally method.

com and she goes, she has consultations and she's got some, um, some different ideas and some information on reds. So take a look at that and you can, if you're feeling like if you're, If you're feeling like anything that we've talked about today, if you, if you've got some of these symptoms that we mentioned about reds, definitely give, give Allison a call.

Um, take a look at her website, you know, contact her, get her, she's got a free consultation on there and, um, and, and get involved and maybe she can, you know, and she'll help you get through this. Um, And you're, you know, you're gonna be better off for it. You're gonna start realizing that you're [01:06:00] gonna realizing your goals again.

You're gonna feel better. Um, and you're gonna be then, obviously, as you listen to Allison, she's very educated. So you'll end up being very educated, which is great. Um, so definitely, definitely take a look at that. And. Okay. These are the rest of those. She's got a, she's on a bunch of other podcasts that you can take a look at.

She's, um, she's got it as featured inside of her site. And of course, then it looks like you've got like a newsletter or something. 

Allison Yamamoto: Yes. Yeah. So if people are interested, they can almost sign up or, um, on my newsletter and we sent, I sent on information about reds and ants. I love answering people's questions.

So you can connect with me there or, um, also on Instagram. And I love to hear from folks. 

Brad Minus: I appreciate that. And, um, do you spend time on LinkedIn too? 

Allison Yamamoto: I do. Yeah. So folks want to come and hang out on LinkedIn. I'm there as well. So, yeah, 

Brad Minus: but you're, you're right on, you're [01:07:00] perfectly in the first two, the two things, at least in this audience, I've seen that most of them are either on Instagram or on LinkedIn, not a lot on Tik TOK and Facebook is.

Facebook. Um, so, but, uh, but we appreciate it. We so appreciate you coming on and giving us all that. I will make sure that this is all linked in the notes. So you'll be able to get the, her, her address and her socials. That'll be in the notes. Um, and, uh, we really appreciate you and what you're doing, Alison.

I thank you very much. 

Allison Yamamoto: Yeah. Thank you so much for having me. I enjoyed this conversation. 

Brad Minus: Thank you. Me too. Um, so for the rest of you, if you like what was going on here, please, if you're watching the video, then, you know, uh, hit that like bar and, uh, subscribe and, and, and hit the, uh, the little bell thing there.

So, you know, when the next episode is coming up, if you're listening to us on Apple or Spotify, please leave a review and I don't care whether it's good or bad, just leave one. And so if, cause if it's bad, you'll tell me what's going on and I'll be able to. Make this podcast [01:08:00] evolve so that I can just keep making it better and giving you more and more information to making you have the best life that you can possibly got, possibly have, and live up to your potential.

So again, thank you so much. Thank you for listening and we'll see you in the next one.