Speaker 1: Why is it so hard to get real answers about
Speaker 1: your health. If you've been told that everything looks fine,
Speaker 1: but you know that something is off, well, you're not
Speaker 1: imagining it. That's why I created Vitality three sixty to
Speaker 1: help you better understand what's going on inside your body
Speaker 1: so that you can take the targeted action needed. With
Speaker 1: a functional health approach plus testing, we go beyond the
Speaker 1: guesswork to uncover the root causes of your symptoms. I've
Speaker 1: teamed up with Doctyesmina, an incredible integrative GP and together
Speaker 1: we will help you decode your body's signals and answer
Speaker 1: questions like why am I always exhausted? What's really causing
Speaker 1: my stubborn weight? Am I inflamed? Insulin resistant? Or maybe
Speaker 1: missing key nutrients? Because when you understand your body better,
Speaker 1: you can transform your health. Visit v three sixty dot
Speaker 1: health or check out the show notes for more. This
Speaker 1: is Healthy Heir with Amelia Phillips and welcome to this
Speaker 1: month's Ask Me Anything episode, where you get to answer
Speaker 1: all your fabulous questions that you've sent me in. I've
Speaker 1: got a real range of questions today, from getting to
Speaker 1: the bottom.
Speaker 2: Of why you're so tired.
Speaker 1: That's a very common question that I hear to supplement interactions,
Speaker 1: you know, when it comes to taking multiple supplements, which
Speaker 1: ones compete with each other or block absorption all the
Speaker 1: way through to protein and how we can get more
Speaker 1: protein in our.
Speaker 2: Diet but for less calories.
Speaker 1: So before I dive into those questions, little bit of
Speaker 1: a life update from me. I mean, we are really
Speaker 1: just rocking and rolling into the year. We're into term
Speaker 1: two for school, and recently I did my big annual
Speaker 1: blood tests, which is basically the same panel that I
Speaker 1: run with my inner vitality members over fifty five key biomarkers,
Speaker 1: and I do it on myself once or sometimes twice
Speaker 1: a year. And you know, looking at these results that
Speaker 1: came in the other day, it just reminds me how
Speaker 1: useful and important they are, and looking at them through
Speaker 1: an optimal life lens, not just through a disease diagnosis lens,
Speaker 1: which is often how regular GPS will view them. And
Speaker 1: there's nothing wrong with that, but I want to feel optimal.
Speaker 1: I'm not just trying to diagnose a disease. I'm trying
Speaker 1: to optimize my health. Really interesting for me personally, there
Speaker 1: are a few declining markers in this test mainly around
Speaker 1: my nutrient levels, So my iron levels have dropped. My
Speaker 1: vitamin D had dropped, which is so surprising. It was
Speaker 1: down to I think it was seventy eight animals per liter,
Speaker 1: and back in November when I had it tested, it
Speaker 1: was around one hundred and ten. So it just goes
Speaker 1: to show that even though it's still you know, sunny
Speaker 1: and warm, I haven't been getting as much sun. Haven't
Speaker 1: been supplementing either over summer, and so that's just been
Speaker 1: a real reminder for me. All Right, I've dropped below
Speaker 1: that optimal eighty mark, and so I will be supplementing
Speaker 1: throughout winter now. With my vitamin D. My iodne had
Speaker 1: dropped quite significantly, and so had my magnesium. Interestingly, this
Speaker 1: time with magnesium, I actually had two magnesium tests. I
Speaker 1: had the regular magnesium that most of us get in
Speaker 1: our bone health markers, but I actually went and got
Speaker 1: a second, more novel magnesium test, which is called the
Speaker 1: RBC magnesium or red blood cell magnesium. Unfortunately, those results
Speaker 1: aren't in yet. On the RBC they take a bit longer,
Speaker 1: so I'll have to report back next month to see
Speaker 1: a what those levels are and b how they compared
Speaker 1: to my regular serum magnesium. I'm curious to see if
Speaker 1: they were around the same or if they had very
Speaker 1: different outcomes. But I could feel all of these markers
Speaker 1: just being a little subpar. I was just noticing I
Speaker 1: was getting extra tired and just feeling like I wasn't
Speaker 1: able to push through. In this last month, I've been fine,
Speaker 1: It's just been more of a subtle tea. So now
Speaker 1: I'm really clear, I know exactly what I need to do.
Speaker 1: I'm going to supplement with iron just to get because
Speaker 1: they'd dropped really low into the twenties. So I am
Speaker 1: going to supplement with iron for the next month or two,
Speaker 1: and then I'll focus mostly on nutrients iodine. I'll mostly
Speaker 1: focus on more seaweed. I love those seaweed snacks. Usually
Speaker 1: a packet of those a day gets my levels right up.
Speaker 1: But I do actually have an iodron spray as well
Speaker 1: that I might use for the next month, and then
Speaker 1: I'll switch over to the seaweed and then magnesium. I
Speaker 1: better get back on it because I haven't been supplementing
Speaker 1: with that lately.
Speaker 2: So there we go. You know, I.
Speaker 1: Feel like I've got a really clear outcome of what
Speaker 1: I need to do with each of those. But I
Speaker 1: do encourage you to get these more comprehensive biomarket tests
Speaker 1: done at least once a year so that you can
Speaker 1: be really clear on where you need to focus, especially
Speaker 1: if you're feeling quite tired or you feel like your
Speaker 1: immune systems a bit compromised. Which is a great segue
Speaker 1: into our first question of the day from the lovely
Speaker 1: Marina Owen, who sent me this question over DM on Instagram.
Speaker 1: Why am I tired all the time? I'm not lazy,
Speaker 1: I'm not unmotivated, genuinely bone deep tired and fatigued. I'm
Speaker 1: in my late forties. What is actually going on? Old Marina?
Speaker 1: You me at times and so so many others, and
Speaker 1: it just feels awful when you wake up in the
Speaker 1: morning and you literally don't know if you're going to
Speaker 1: be able to get through showering, blow drying your hair,
Speaker 1: putting your makeup on, let alone getting through the whole day.
Speaker 2: I have felt like that before.
Speaker 1: So obviously I don't know you, I can't see you.
Speaker 1: This is not a console, but I'd love to give
Speaker 1: you a framework, which I actually spoke about on another
Speaker 1: podcast recently that I think landed quite well. So I'm
Speaker 1: going to reiterate this framework with you, which is a
Speaker 1: really great troubleshooter for just recognizing where this fatigue could
Speaker 1: be coming from. So I want you to imagine a
Speaker 1: Then diagram, So that is three circles that are squished
Speaker 1: closely together, so they're all overlapping in the middle, and
Speaker 1: you know you've got that lovely sweet spot in the
Speaker 1: middle where all the three circles into play.
Speaker 2: And that is our zone of energy. Think of that that.
Speaker 1: If you've got things perfectly balanced and the Ven diagram
Speaker 1: sitting there, you are in that optimal energy. Now in
Speaker 1: each of the three circles, one of the circles is
Speaker 1: your biology, the second circle is your physiology, and the
Speaker 1: third circle is your psychology. So let's drill down into
Speaker 1: these now. If we have the three of these functioning
Speaker 1: really well, your energy levels will be fantastic, okay. But
Speaker 1: if we have one or two or parts of them
Speaker 1: that are subpar or not performing, that's where we see
Speaker 1: the Ven diagram. That's where we see the circle kind
Speaker 1: of move away and we don't get that lovely interaction
Speaker 1: in the middle. So let's start with the first circle,
Speaker 1: which is your biology. So I want you to think
Speaker 1: about this is all the tricket systems that are interplaying
Speaker 1: in your body.
Speaker 2: And there's four.
Speaker 1: Key pillars of health that we can talk about in
Speaker 1: this biology, which is your metabolic health, your hormone health,
Speaker 1: your gut health, and your inflammatory response. Now, each of
Speaker 1: those four pillars of health are so so important when
Speaker 1: it comes to energy levels.
Speaker 2: So a super quick overview.
Speaker 1: Your metabolic health is essentially where you get your energy
Speaker 1: from and your body's energy balance. So how effectively you
Speaker 1: are using glucose and fat for energy, how efficiently you
Speaker 1: are at switching between burning glucose and fat. That's where
Speaker 1: we see things like insulin resistance type two diabetes. You know,
Speaker 1: we hear people saying, oh, my metabolism's declining or slowing
Speaker 1: down as I'm aging. There's a little bit of truth
Speaker 1: to that, but not as much as we think. So
Speaker 1: metabolic health is really and think of it in very
Speaker 1: you know, simple terms. It's kind of your ability to
Speaker 1: manage your weight as well. All of these I'm talking
Speaker 1: about in this ven diagram are all testable and that's
Speaker 1: why I, you know, I love doing those tests For
Speaker 1: example that I mentioned above, So metabolic health, hormone health
Speaker 1: pretty self explanatory. We often jump straight to the sex
Speaker 1: hormones and perimenopause, but in that hormone health, there's other
Speaker 1: hormones at play as well, such as our thyroid function.
Speaker 1: You know, if these aren't either well managed or if
Speaker 1: we are going through you know, an adjustment period such
Speaker 1: as perimenopause, then that can really zap our energy levels.
Speaker 1: And so we need to look at what we can
Speaker 1: do to make sure that hormone health is optimized, that
Speaker 1: we've got some kind of strategy in place for that.
Speaker 1: The third pillar in this first circle of biology is
Speaker 1: your gut health. Okay, so if you are sitting here
Speaker 1: with lots of gut issues, whether it be constipation, diarrhea,
Speaker 1: combination of both ibs, you know, lots of food insensitivities,
Speaker 1: you just feel like your gut and digestive function has changed,
Speaker 1: that's going to zap your energy. And then the final
Speaker 1: one was your inflammatory response. So these are your inflammation
Speaker 1: levels and whether you are a bit tuned up from
Speaker 1: an inflammation perspective. And again there's really clear tests where
Speaker 1: you can see whether you are carrying some chronic inflammation
Speaker 1: and if you are, that will really zap your energy.
Speaker 2: So that's then diagram number one.
Speaker 1: That's the biology going on, and all of those systems
Speaker 1: into play and interact with each other, but we want
Speaker 1: to make sure that they're all optimized. And it's not
Speaker 1: as hard as it sounds.
Speaker 2: It's literally that.
Speaker 1: You know, the test that I actually just did measures
Speaker 1: pretty much everything there except does a few gut health ones,
Speaker 1: but it's not a full gut analysis.
Speaker 2: Okay.
Speaker 1: So then we move to then diagram circle number two,
Speaker 1: which is your physiology. So this is the physical structure,
Speaker 1: so bone, muscle, fat, it's basically your body composition. You know,
Speaker 1: we are going to be here a long time. Most
Speaker 1: of my beautiful listeners are otherwise very healthy. We're going
Speaker 1: to be living well in tel our eighties, nineties, maybe
Speaker 1: even getting to triple digits. So this earth suit of ours,
Speaker 1: this amazing physical body of ours, it has to last
Speaker 1: a very long time. So if our bone density is
Speaker 1: declining so osteopenia or osteoporosis, if we are under muscled,
Speaker 1: or if we are carrying excess body fat, that is
Speaker 1: all going to zap our energy, especially as we age.
Speaker 1: Bone density not so much you're not going to notice that.
Speaker 1: It's not going to change your energy levels today, but
Speaker 1: it certainly will later on in life, especially when you
Speaker 1: get into that pre frailty and frailty age bracket and
Speaker 1: risk of falls go up. But certainly being under muscled
Speaker 1: or carrying excess body fat is really going to zap
Speaker 1: your energy. So in that circle you want to have
Speaker 1: a think. You know, is my body composition about where
Speaker 1: it needs to be. Ideally body fat percentage between eighteen
Speaker 1: and thirty three percent. You know we're carrying more than
Speaker 1: about forty kilos of lean muscle tissue on us. A
Speaker 1: DEXA scan will tell you where you sit with that.
Speaker 1: If your physiology is sitting in that rough range, then
Speaker 1: that's a good thing, okay. And fitness level comes into
Speaker 1: that as well. If you've got a nice high fitness level,
Speaker 1: that plays into that body composition. And then finally, the
Speaker 1: third ven diagram is your psychology. Of course, if you
Speaker 1: are suffering from any mental health conditions depression, anxiety, stress, PTSD,
Speaker 1: but not just emotional health.
Speaker 2: Also in this psychology.
Speaker 1: Bucket is your ability to change your behavior or behavior
Speaker 1: change strategies, because if you are feeling motivated, optimistic, you've
Speaker 1: got some really great techniques for improving your habits and
Speaker 1: changing some of those tricky behaviors. I kind of put
Speaker 1: that in the psychology bucket as well.
Speaker 2: So Marina, in.
Speaker 1: A nutshell, if you imagine those three circles, your biology
Speaker 1: with those four levers that we pull, metabolic hormone, gut
Speaker 1: inflammatory in the first circle, your physiology so bone muscle
Speaker 1: fat in the second circle, and your psychology, your emotional health,
Speaker 1: but also your ability to change your behaviors and take action.
Speaker 1: They are the key areas that are going to optimize
Speaker 1: your energy levels. So you can literally drill down into
Speaker 1: each one and see if each of those are subpart
Speaker 1: and then of course you layer on the behavior change
Speaker 1: that's needed. So that's things like good quality sleep. You know,
Speaker 1: in the podcast that I did, we really workshopped with
Speaker 1: one of the beautiful hosts, you know, what was going
Speaker 1: on for her, and after you know, lots of great discussion,
Speaker 1: she then pipes up that she's sleeping around four hours
Speaker 1: a night and we all had a table flip moment going, well, clearly,
Speaker 1: that's where you need to start, and that I put
Speaker 1: in the psychology bucket because that's around behavior change. And
Speaker 1: even chatting to her, she's quite resistant to do that
Speaker 1: because she just said she started this business, she's got
Speaker 1: just too much time on her hands, and so that's
Speaker 1: where it's like, well, that is a change that she
Speaker 1: needs to decide the risk and benefit ratio and what's
Speaker 1: more important to her. So, Marina, I hope that helps
Speaker 1: you sit down and really start to pull apart what
Speaker 1: of those three areas might be lagging for you and
Speaker 1: just pick one area to focus on first and then
Speaker 1: go from there.
Speaker 3: I hope that helps.
Speaker 1: Why is it so hard to get real answers about
Speaker 1: your health? If you've been told that everything looks fine,
Speaker 1: but you know that something is off, well, you're not
Speaker 1: imagining it. That's why I created Vitality three point sixty
Speaker 1: to help you better understand what's going on inside your
Speaker 1: body so that you can take the target action needed.
Speaker 1: With a functional health approach plus testing, we go beyond
Speaker 1: the guesswork to uncover the root causes of your symptoms.
Speaker 1: I've teamed up with dottsmina, an incredible integrative GP and
Speaker 1: together we will help you decode your body's signals and
Speaker 1: answer questions like why am I always exhausted?
Speaker 2: What's really causing my stubborn weight?
Speaker 1: Am I inflamed, insulin resistant or maybe missing key nutrients?
Speaker 1: Because when you understand your body better, you can transform
Speaker 1: your health. Visit V three sixty dot health or check
Speaker 1: out the show notes for more. Okay, Question number two
Speaker 1: from Catherine Beaumont over email. Hi, Catherine, I'm taking quite
Speaker 1: a few supplements, including vitamin d Amega three, iron and magnesium.
Speaker 1: Can I take them all together or do some of
Speaker 1: them interfere with others? That is such a great question,
Speaker 1: and it is also one that I don't think we
Speaker 1: talk about enough because yes, there are lots of interactions
Speaker 1: to be aware of, So iron is the big one here.
Speaker 1: Iron can be a bit of a doozy. It competes
Speaker 1: for absorption and it can block the absorption of other
Speaker 1: nutrients as well. So, for example, if you're taking an
Speaker 1: iron supplement, you want to make sure you're avoiding taking calcium,
Speaker 1: magnesium or zinc around your iron supplement. In fact, I
Speaker 1: just recommend I find it more practical to think of
Speaker 1: when you take your iron supplement to just take it
Speaker 1: one hour at least outside of your meals and anything else.
Speaker 1: And you also don't want to take it when you're
Speaker 1: having caffeine as well. So for example, I'd love you
Speaker 1: to take it first thing in the morning, and often
Speaker 1: you'll find it's like really well absorbed by the gut
Speaker 1: because your tummy's empty.
Speaker 2: You take it with a lot of water.
Speaker 1: But a lot of people have caffeine, so if you
Speaker 1: are going to take it first thing in the morning,
Speaker 1: you would want to wait at least an hour for
Speaker 1: you had your caffeine. For me, personally, I just take
Speaker 1: my iron usually in the afternoon, kind of when I
Speaker 1: get home from work and when I'm starting to mince
Speaker 1: around the kitchen, I know I'm not going to eat
Speaker 1: for an hour. Then I will take my iron supplement
Speaker 1: in the afternoon. That's the main one. But then I
Speaker 1: would also say that magnesium, so it's the minerals that
Speaker 1: tend to have the most interactions, so iron's and mineral
Speaker 1: magnesiums and mineral magnesium interacts with iron, zinc and calcium,
Speaker 1: so you don't want to be taking any iron, zinc
Speaker 1: or calcium when you're having your magnesium supplement. Vitamin D
Speaker 1: and amiga threes are a little bit less tricky, and
Speaker 1: you can take those with food, and they're both fat soluble,
Speaker 1: so actually want to take them with food that has
Speaker 1: a little bit of fat in it. It will help
Speaker 1: them absorb better, and you can take those together. So
Speaker 1: to make it a little bit more practical, let me
Speaker 1: kind of give you a bit of a supplement day.
Speaker 2: On a plate.
Speaker 1: I would suggest that in the morning you have your
Speaker 1: vitamin D and your Omega three. Now I prefer a
Speaker 1: vitamin D spray that you spray under the tongue, and
Speaker 1: D three plus K two is a much better combination
Speaker 1: to have, especially if you've got some high blood pressure
Speaker 1: or high cholesterol.
Speaker 2: Just helps with the.
Speaker 1: Absorbability of the vitamin D. So take it in the morning,
Speaker 1: take it before breakfast. I actually prefer to take the
Speaker 1: Omega three right before you eat, because that way the
Speaker 1: fishy capsule gets digested first, and then it's got food
Speaker 1: over the top, so much less inclined to have a
Speaker 1: fishy burp. If you take your omega three supplement at
Speaker 1: the end of a meal as the last thing, then
Speaker 1: you know it's sitting there at the top of your tummy,
Speaker 1: and so you're more inclined to get those fishy burps.
Speaker 1: So Mega three vitamin D in the morning, get those
Speaker 1: out of the way, then you've got that kind of
Speaker 1: one hour outside of your meal. So maybe mid morning
Speaker 1: you take your iron, or like I say, mid afternoon
Speaker 1: is when I tend to do it, kind of an
Speaker 1: hour or so before I eat, and then you've got
Speaker 1: your magnesium after dinner in the evening. And I find
Speaker 1: that because that's going to help with relaxation, with sleep,
Speaker 1: with recovery. So with the supplements that you just mentioned,
Speaker 1: that would be the approach. I hope that helps you, Catherine.
Speaker 1: And look, a lot of those other nutrient based you know,
Speaker 1: vitamins for example, lots of those you can have with food,
Speaker 1: so I wouldn't worry so much about that. Oh went,
Speaker 1: Just finally, one other tip, Catherine, before I move on
Speaker 1: to the next question. Iron and vitamin C work really
Speaker 1: well together. So vitamin C helps with the absorbability of iron.
Speaker 1: So feel free to have your vitamin C supplement or
Speaker 1: an orange or a mandarin or some food that's high
Speaker 1: in vitamin C when you do have your iron supplement.
Speaker 1: So vitamin C and iron do go well together. I
Speaker 1: didn't want to forget that little tip. Okay, moving on
Speaker 1: to question number three, Leslie Bayer sent me a DM
Speaker 1: over Instagram. I am trying to increase my protein intake
Speaker 1: you and everyone else, Leslie, me too, but I don't
Speaker 1: want to overdo my total calories. How can I get
Speaker 1: more protein for less calories?
Speaker 2: Great question and also.
Speaker 1: Something I've been a little bit concerned with in this
Speaker 1: recent protein boom that we're seeing. And not that I
Speaker 1: have anything against it, because I do find that eating
Speaker 1: more protein really helps with satiation, helps with hanging onto
Speaker 1: that lean muscle mass through muscle protein synthesis. So I'm
Speaker 1: a big fan. But yes, if you're not strategic about
Speaker 1: where you're getting your protein from, you can accidentally drive
Speaker 1: your total energy, your total calories per day up, and
Speaker 1: you might find that you're gaining more than just muscle.
Speaker 1: And we don't want that in an ideal world. Most
Speaker 1: of us want more muscle and less fat.
Speaker 2: So how do we do that? Well, I am going.
Speaker 1: To list out the best what we call calorie cost protein.
Speaker 1: So these are the foods that have the lowest calorie
Speaker 1: cost per twenty grounds of protein. And so you want
Speaker 1: to have these foods I'm about to read out on repeat,
Speaker 1: because you will be driving up that protein intake without
Speaker 1: driving up the calories too. Far. So I'm going to
Speaker 1: list them out from kind of lowest calorie cost, which
Speaker 1: is a good thing, to highest calorie cost, and I've
Speaker 1: thrown in peanut butter at the end just as a
Speaker 1: fun comparison.
Speaker 2: Okay, So d.
Speaker 1: NA the first one on the list that has the
Speaker 1: lowest calorie, so coming in at around one hundred to
Speaker 1: one hundred and twenty calories per twenty to thirty grounds
Speaker 1: of protein is way protein isolate WPI, so protein powder.
Speaker 1: So if you have a protein powder and you just
Speaker 1: add that scoop that has twenty to thirty grounds of
Speaker 1: protein in it to water and have it, then you'll
Speaker 1: be getting around one hundred and twenty one hundred to
Speaker 1: one hundred and twenty calories, which is very low for
Speaker 1: the twenty to thirty grounds of protein. So if you
Speaker 1: are trying to increase your protein take, it's very hard
Speaker 1: to do it without a protein powder. And I'm a
Speaker 1: big fan of that. So WPI is that first cab
Speaker 1: off the rank. The second one is egg whites. Notice
Speaker 1: I've not said whole eggs.
Speaker 3: Now.
Speaker 2: I love whole eggs.
Speaker 1: Egg yolks contain so many amazing nutrients, so I don't
Speaker 1: want you to remove the egg yolk. Have at least
Speaker 1: one egg yolk. But what you can do, say you're
Speaker 1: doing an omelet or some scrambled eggs, you might do
Speaker 1: one full egg, but then you'll add in a couple
Speaker 1: of egg whites because egg whites come in the same
Speaker 1: as WPI, So one hundred calories per twenty grams of protein,
Speaker 1: which is amazing, and I think you're looking at around
Speaker 1: six to seven grams of protein per egg, so they're
Speaker 1: actually not that high in protein when you think about
Speaker 1: most of us will just have one egg for breakfast.
Speaker 1: Now you're only getting about seven. And then you know,
Speaker 1: add a tiny bit of protein from the toast. You know,
Speaker 1: ten grounds of proteins, so an egg on toast won't
Speaker 1: cut it. But certainly you know, one whole egg, three
Speaker 1: egg whites in a scrambled eggs. Suddenly you're up there now.
Speaker 1: So egg whites is the next off the list. The
Speaker 1: next down the list, sitting at the same one hundred
Speaker 1: to one hundred and ten calories per twenty grams is
Speaker 1: your or your white fish barre, Munday, cod hokey, all
Speaker 1: those lean white fish. That's why we'll see a lot
Speaker 1: of white fish on the menu. That's a great one
Speaker 1: at the same level one hundred to two hundred and
Speaker 1: ten calories per twenty grams of protein is tuna in
Speaker 1: spring water, and I just find this a great one.
Speaker 2: I will usually mix it with.
Speaker 1: A giant dollop of cottage cheese or rocotta, and I'll
Speaker 1: make I call it a protein anchor, you know, and
Speaker 1: I'll pop that in a bowl with salad and some
Speaker 1: healthy nuts as well. I love, you know, tuna, and
Speaker 1: spring water on its own isn't very tasty, but as
Speaker 1: soon as you add that, you know, cottage cheese or
Speaker 1: feta or something that's just got a little bit more
Speaker 1: flavor in it, then it suddenly becomes bearable. And how easy,
Speaker 1: no cooking required. Okay, The next one on the list
Speaker 1: is such a great hack, and that is prawns.
Speaker 3: Oh.
Speaker 1: I love prawns, but I never think to buy them
Speaker 1: midweek until I started to buy frozen prawns and I
Speaker 1: just realized that you can throw them into anything, you know,
Speaker 1: into your stir fries. You can sautee them with like
Speaker 1: really yummy you know, teriarchy or lemon, ginger, garlic. So
Speaker 1: prawns are great, so versatile. One hundred and five to
Speaker 1: one hundred and fifteen calories, so they're all around this
Speaker 1: same level pretty much for the way protein WPI, egg whites, whitefish,
Speaker 1: tune up, prawns, and my next one on the list
Speaker 1: is chicken breast. They're all around that same level. So
Speaker 1: there's a lot there. Okay, then slightly higher calorie costs
Speaker 1: but still really good. Is your low fat greek yogurt,
Speaker 1: So that comes in at around one hundred and ten
Speaker 1: to one hundred and thirty calories, so around extra thirty
Speaker 1: calories per twenty grams. But again I mean going back
Speaker 1: to my example, you know, mixing tuna with a low
Speaker 1: fat greek yogurt and some lemon and cracked pepper, really yummy,
Speaker 1: and then just scooping it into some lettuce cups. How easy,
Speaker 1: and then lean beef. So you're looking at one hundred
Speaker 1: and forty two hundred and sixty calories per twenty grams.
Speaker 1: O case, you're getting up there, but still obviously very good,
Speaker 1: especially for our low iron peeps. But I just wanted
Speaker 1: to throw in as a comparison peanut butter. Okay, So
Speaker 1: this is a great example. So if you wanted to
Speaker 1: get twenty grams of protein through peanut butter. You would
Speaker 1: have to consume four hundred calories worth of peanut butter. Wow,
Speaker 1: Like we've just been talking around one hundred calories, so
Speaker 1: four times as many calories.
Speaker 2: That's why. You know, if you're.
Speaker 1: Out buying smoothies or wanting to make some more treat
Speaker 1: style protein balls or something like that, you know, if
Speaker 1: it's a peanut butter based one, just be very aware
Speaker 1: that there's a high calorie cost to get to the
Speaker 1: protein level of peanut butter. It's not to say a
Speaker 1: tablespoon here or there won't hurt you at our absolutely won't.
Speaker 1: But I think that's a really interesting comparison.
Speaker 2: So there we go.
Speaker 1: Awesome questions as always, all the way from fatigue to
Speaker 1: supplements to protein. I could talk about these all day.
Speaker 1: I hope you find it interesting. I find it really
Speaker 1: really fascinating. And I wonder, out of all of those
Speaker 1: protein sources that I just listed out, how many you
Speaker 1: have in your fridge and maybe how many you can
Speaker 1: go and try.
Speaker 2: I challenge you to try.
Speaker 1: The prawns out, prawns, champagne wasters. Ah, yes, please, Thanks
Speaker 1: so much for listening, and I will see you back
Speaker 1: in the booth very soon. Why is it so hard
Speaker 1: to get real answers about your health? If you've been
Speaker 1: I'm told that everything looks fine, but you know that
Speaker 1: something is off.
Speaker 2: We're not imagining it.
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Speaker 1: your health. Visit v three sixty dot health or check
Speaker 1: out the show notes for more