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Speaker 1: Hi, and welcome back to Bounce Forward with me. Tiff Paul,

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Speaker 1: I'd like.

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Speaker 2: To first acknowledge the traditional custodians of the land on

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Speaker 2: which I'm recording this podcast, the Wrendru people of the

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Speaker 2: cooler Nation.

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Speaker 1: I pay my respects to elders, pass and present.

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Speaker 2: Bell came to me, Tif, I've heard you talk about

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Speaker 2: macro nutrients and the importance of protein in our meals,

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Speaker 2: but I'm wondering if there's specific times throughout the day

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Speaker 2: we should be eating more carbs or more protein. For example,

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Speaker 2: this protein best in the morning and less carbs at

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Speaker 2: night or does it not really matter?

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Speaker 1: Yes, Ball, good question.

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Speaker 2: So if we're talking weight loss, for example, timing macro

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Speaker 2: nutrients can play a huge role in optimizing weight loss

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Speaker 2: and influencing your metabolism, your energy levels, preserving muscles. So

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Speaker 2: definitely there are optimal ways of taking your protein and

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Speaker 2: your carbs, especially if you are on a weight loss journey.

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Speaker 2: But if you're on a general health journey, I wouldn't

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Speaker 2: be getting too freaked out and stressed about it. Eating

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Speaker 2: whole foods, balanced meals, snacks. I mean, that's just a

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Speaker 2: healthy eating I wouldn't worry too much but let's go

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Speaker 2: through what are macro nutrients and the best timings of

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Speaker 2: having them anyway, So macro nutrients how your protein cubs

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Speaker 2: and fats, and then you've got your micronutrients, which are your.

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Speaker 1: Vitamins and your minerals.

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Speaker 2: So if we're looking at protein first, you mentioned having

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Speaker 2: protein earlier on in the days the best, and it

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Speaker 2: is consuming protein at breakfast can help control your appetite

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Speaker 2: and reduce cravings throughout the day. So protein in the

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Speaker 2: morning is fantastic if you can manage it, and then

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Speaker 2: throughout the day, if you distribute your protein intake evenly

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Speaker 2: across meals, it supports that muscle maintenance and helps you

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Speaker 2: to keep satiated.

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Speaker 1: So that's also a huge win.

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Speaker 2: Post workout, you want to have protein because it helps

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Speaker 2: with the muscle recovery and the growth, and it brusts metabolism.

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Speaker 2: And our goal is to build lean muscle mass. No

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Speaker 2: matter who you are, you're not going.

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Speaker 1: To bulk up. No no, no, no no, You're not going

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Speaker 1: to bulk up.

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Speaker 2: But you want to build lean muscle because that's longevity,

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Speaker 2: that's your body being strong through your sixties through your seventies.

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Speaker 2: It's really important So then if we look at carbohydrates,

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Speaker 2: you do want to incorporate some complex carbohydrates or whole

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Speaker 2: grains and fruits in the morning to provide sustained energy

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Speaker 2: and prevent.

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Speaker 1: That mid morning energy slump.

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Speaker 2: Okay, pre workout, your carbohydrates are important about thirty sixty

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Speaker 2: minutes before exercise. It increases your performance and your endurance.

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Speaker 2: So you want to have a little bit of carbohydrate

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Speaker 2: before you do exercise. And then post workout, eating carbs

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Speaker 2: helps replenish the glycogen stores and aids in recovery, So

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Speaker 2: pairing carbs with protein can enhance muscle recovery, so that's important.

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Speaker 2: And then if you are looking at weight loss, yeah,

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Speaker 2: limit them in the evening. Reducing carbohydrate in taking the

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Speaker 2: evening it can prevent excess calorie consumption and it will

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Speaker 2: support your weight loss goals. You don't you know, singing

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Speaker 2: in front of the TV and snacking on biscuits or

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Speaker 2: you know it isn't going to get you where you

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Speaker 2: want to be if that's your goal. And then if

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Speaker 2: we look at fats throughout the day, you want to

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Speaker 2: include your healthy fats, your avocados, your nuts, your olive

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Speaker 2: oiling meals, to promote feeling full and support your overall

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Speaker 2: joint health and your overall health pre workout, you want

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Speaker 2: to avoid high fat meals so because before exercise it

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Speaker 2: can provide digestive discomfort and it may slow you down. Okay,

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Speaker 2: we'll slow down energy availability dinner. Including healthy fats in

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Speaker 2: your evening meal can help you feel full and reduce

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Speaker 2: that nighttime snacking which can be a problem. So definitely

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Speaker 2: include some fats at dinner. And then I've got some general.

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Speaker 1: Tips for you. You really want to.

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Speaker 2: Aim to have those balanced meals, So you want to

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Speaker 2: aim to be having the protein, carbohydrates and healthy fats

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Speaker 2: to keep blood sugar level stable and promote feeling full.

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Speaker 2: That's the basic A balanced meal wins and you don't

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Speaker 2: need to overthink when am I eating this, and when

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Speaker 2: am I eating that? And how much of it and

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Speaker 2: just think I'm doing whole foods and I'm doing a

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Speaker 2: balanced meal. Then hydration, of course, you want to drink

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Speaker 2: a lot of water throughout the day, and hydration is

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Speaker 2: particularly important because your body doesn't actually know the difference

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Speaker 2: between being hungry and dehydrated, if that makes sense, So

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Speaker 2: sometimes you'll be actually dehydrated and your body is triggering

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Speaker 2: first because it wants you to go seeking moisture from food.

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Speaker 2: So if you are hydrated, you have better control over

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Speaker 2: your appetite chees. So make sure you drink lots of water.

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Speaker 2: You know, jazz it up with some fruit, some hydrault

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Speaker 2: some you can make water more interesting. And then consistent

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Speaker 2: meal timing, eating at regular intervals every three to four

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Speaker 2: hours can regulate your hunger and prevent your over eating.

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Speaker 2: So sticking to that three to four hour rule, I

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Speaker 2: have the three three hour reset rule, you know, where

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Speaker 2: every three hours is a new day for me, so

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Speaker 2: it always commincides with a meal, which is great, so

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Speaker 2: you never really have that all or nothing attitude. And

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Speaker 2: then sample meal timing is like breakfast, you want a

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Speaker 2: high protein meal with complex carbs and a small amount

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Speaker 2: of healthy fat, So think scrambled eggs with spinach and

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Speaker 2: whole grain toast. Really simple, Okay, mid morning snack, protein

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Speaker 2: rich snack greek yogurt with berries. Easy lunch balance meal

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Speaker 2: with lean protein, complex carbs and healthy fats. You could

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Speaker 2: do grilled chicken salad with some kinoa and avocado. And

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Speaker 2: then an afternoon snack, healthy fat and protein combo. You

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Speaker 2: could have a handful of almonds and an apple and

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Speaker 2: then dinner lean protein with non starchy vegetables and a

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Speaker 2: small portion of healthy fats. You could do some baked

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Speaker 2: salmon with steam, broccoli and olive oil post workout protein

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Speaker 2: shake or with a banana like it doesn't have to

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Speaker 2: be really fancy. That's just the simplest of simplest things.

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Speaker 2: And you're probably thinking, hey, TIF, that sounds really boring.

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Speaker 2: But I'm just trying to demonstrate how easy and simple

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Speaker 2: you can make it and not overthink it. I think

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Speaker 2: that's my main message today. Thanks so much for listening

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Speaker 2: to Bounce Forward. I absolutely love having your company, So

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Speaker 2: please dm me on Instagram at tifhole underscore XO and

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Speaker 2: let me know all the questions you'd love me to cover.

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Speaker 2: Don't forget to rate and review me on your podcast

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Speaker 2: app Speak soon.

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Speaker 1: Happy Days,