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Speaker 1: Hey, team, I just wanted to let you know that

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Speaker 1: starting this week, we're going to be dropping back to

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Speaker 1: two episodes a week, still the same content answering all

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Speaker 1: of your questions, but it's just going to be those

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Speaker 1: two episodes on a Monday and a Friday each week. Hi,

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

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast. The were wondering people

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Speaker 1: of the cooler Nation. I pay my respects to elders

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Speaker 1: past and present.

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Speaker 2: Michelle DMed me.

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Speaker 1: I've heard a lot about these eighty percent nutrition and

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Speaker 1: twenty percent exercise. Is this true? What does it actually mean?

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Speaker 1: What does it look like in a week?

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Speaker 2: Okay?

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Speaker 1: I think if you had a pyramid and you had

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Speaker 1: to fill it with the most important stuff at the

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Speaker 1: bottom going up to the non important stuff, the pyramid

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Speaker 1: would be mostly filled with nutrition, yes, eighty percent, and

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Speaker 1: the exercises at the peak the tiny, tiny twenty percent.

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Speaker 1: And I would even argue that it's like ten percent

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Speaker 1: now nutrition. If you're wanting to change the shape of

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Speaker 1: your body and light, lose weight and whatever, is all

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Speaker 1: nutrition and exercise will build muscle and help shape your

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Speaker 1: body and recomposition your body from you know, losing fat

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Speaker 1: to gaining lean muscle mass. But it is actually a

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Speaker 1: lot of what you eat and having that high protein diet.

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Speaker 1: But I'm a big believer in mental health, right, so

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Speaker 1: I know when I'm going for Ronald doing a TXO

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Speaker 1: workout that in my day it's really only you know,

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Speaker 1: four percent or ten percent, like it's it's hardly anything,

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Speaker 1: but the endorphins I get, the stress relief I receive

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Speaker 1: is so important to my mental health that that weighs

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Speaker 1: the percentage of effectiveness of exercise, right. And if you

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Speaker 1: are doing a progressive overload program to build muscle and

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Speaker 1: change the way your body shape is, then you definitely

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Speaker 1: are going to see those results.

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Speaker 2: But it's very slow. It is very slow.

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Speaker 1: Exercise takes a while to see those results, whereas you

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Speaker 1: can get pretty quick results doing a dedicated not a

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Speaker 1: diet lifestyle plan nutrition plan. Right. There's also the eighty

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Speaker 1: twenty rule in nutrition, which is a flexible dieting approach,

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Speaker 1: So eighty percent of the time allowing yourself to eat

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Speaker 1: healthily and then twenty percent of the time allowing yourself

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Speaker 1: to indulge or relax. I like the eighty twenty rule,

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Speaker 1: to be honest. It promotes balance and moderation, and I

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Speaker 1: really do love balance, and it favors treats, and you know,

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Speaker 1: I think that's really healthy for a good mindset and

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Speaker 1: relationship with food. It's also very sustainable because you tend

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Speaker 1: to be pretty disciplined over the week, I would say,

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Speaker 1: and then over the weekend you relax a little bit more.

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Speaker 2: And I find that that's.

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Speaker 1: Very normal and okay, and having a perfect diet just

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Speaker 1: doesn't exist. This method encourages a healthy relationship with food.

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Speaker 1: That's what I really want to point out, the eighty

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Speaker 1: twenty rule. And it's designed to fit into a real

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Speaker 1: life context, which is really really important. And you can

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Speaker 1: maintain it, which is really really important. People go, oh,

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Speaker 1: exercises only twenty percent, But it is a very important

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Speaker 1: twenty percent, okay, because it is going to recomposition your body,

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Speaker 1: It is going to reshape your body. It is going

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Speaker 1: to give you the mental benefits. And I just can't

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Speaker 1: go on enough about the benefits for mental health. For me,

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Speaker 1: it's the difference between a good day and a bad day.

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Speaker 1: Getting a workout in like, it's just I feel those

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Speaker 1: endorphins so strongly, and the exercise satisfaction of being set

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Speaker 1: up for the day in terms of, oh, well I

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Speaker 1: just exercise.

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Speaker 2: I did really well.

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Speaker 1: So then I make healthier choices throughout the day, and

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Speaker 1: there's this flow on effect, a domino effect of healthy choices,

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Speaker 1: which is really great. So I definitely agree with an

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Speaker 1: eighty twenty rule for nutrition because you don't feel deprived

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Speaker 1: and so you have better adherence to long term health outcomes.

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Speaker 1: You are adhering to this philosophy of eating. And because

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Speaker 1: you don't feel deprived, you're not going to bin. You're

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Speaker 1: allowed to have the chocolate, You're allowed to have the treat,

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Speaker 1: you're allowed to have the cake. So then it's like, oh, well,

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Speaker 1: I don't actually feel like it, so I could take

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Speaker 1: it or leave it right now, Whereas if you're on

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Speaker 1: a restrictive diet, it's like I have to have the cake.

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Speaker 2: I have to have the.

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Speaker 1: Chocolate because it's you're not allowed it, you want it more.

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Speaker 1: So I find that adherence is best with the eighty

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Speaker 1: twenty rule, and it's always something that I follow, you know,

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Speaker 1: unless someone comes to me and says I want to

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Speaker 1: get super lean muscle tone. Then I'll look at the

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Speaker 1: macros a little closer and say, well, we need to

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Speaker 1: up your protein, and you know, I'll look at the

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Speaker 1: macros more closely. But I think definitely for a general

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Speaker 1: health approach to eating. I myself, I'm eighty twenty, So

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Speaker 1: it's a really good question, Michelle. And the pyramid does

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Speaker 1: look a bit deflating when you see it, as in,

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Speaker 1: you know nutrition and only exercise out the peak, But

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Speaker 1: you've got to remember the peak is really important and

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Speaker 1: you just can't give up on that.

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Speaker 2: Mitch dm me with a great question.

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Speaker 1: If I'm absolutely ravenous after a workout, what does that

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Speaker 1: mean I've burnt a lot of energy or that I

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Speaker 1: haven't fueled myself properly before the workout?

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Speaker 2: How can I stop that?

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Speaker 1: Mitch? Feeling hungry after a workout is a sign you've

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Speaker 1: worked hard. It's a great sign you don't want to

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Speaker 1: stop your ravenous hunger. You're supposed to be hungry after

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Speaker 1: workout because exercise burns calories and uses up your glycogen

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Speaker 1: stores and stimulates your appetite, So it definitely is a

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Speaker 1: good sign you're very hungry after workout. And that's because

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Speaker 1: you need that energy replenishment. Hunger signals in your body

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Speaker 1: that you need to refuel, and so you need to

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Speaker 1: consume the right nutrients after exercise to restore the glycogen stores,

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Speaker 1: repair muscle tissue, and facilitate that recovery. So you want

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Speaker 1: those carbs, you want lots of protein, and that will

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Speaker 1: help satiate your hunger at that point. It also is

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Speaker 1: a sign that you've increased your metabolism, which is fantastic.

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Speaker 1: Especially strength training or high intensity workouts, you'll bruist your metabolism,

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Speaker 1: which is the aim for all workouts. So having that

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Speaker 1: hunger as a signal, hey, my metabolism is definitely increase.

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Speaker 1: That means that you're causing your body to burn more

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Speaker 1: calories when you're working out when you're at rest. It's

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Speaker 1: really healthy, healthy sign and it's also an efficient digestive response.

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Speaker 1: So physical activity will stimulate your gut and that increases

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Speaker 1: your appetite and it's part of a very healthy digestive

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Speaker 1: system response. So these are all really good things, but

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Speaker 1: how to manage your post workout hunger?

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Speaker 2: I feel it myself.

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Speaker 1: I have increased my strength training to three times a

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Speaker 1: week now, and I know some people out there will

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Speaker 1: be like, you should be training more than that.

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Speaker 2: Tip, But I struggle with my weights.

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Speaker 1: I do. So I do my three sessions, and I

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Speaker 1: am so hungry and to the point I think, what

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Speaker 1: is the point, Like I've done my exercise and then

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Speaker 1: I eat everything in the fridge, everything in the pantry,

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Speaker 1: and I just can't get full. So I'm trying now

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Speaker 1: with a good protein supplement, increasing my protein. I eat

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Speaker 1: within thirty minutes after exercising, like I'm having a protein

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Speaker 1: shake as I'm leaving the gym. I'm really trying, and

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Speaker 1: that it all comes down to timing. So eat within

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Speaker 1: that thirty forty five minute window after you do your workout,

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Speaker 1: because your body's ability to replenish energy stores is at

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Speaker 1: its highest, okay, so make sure you're doing that. And

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Speaker 1: then look at your nutrient composition, So include that mix

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Speaker 1: of proteins and carbs to replenish the glycogen stores, and

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Speaker 1: protein will aid that muscle.

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Speaker 2: Recovery very important.

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Speaker 1: So smoothie with protein powder, some fruit, or you know

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Speaker 1: a turkey and avocado sandwich or on whole grain bread

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Speaker 1: for example. These are excellent choices that will really help

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Speaker 1: and you also want to make sure that you're hydrated

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Speaker 1: because first can feel like hunger in the body. Your

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Speaker 1: body actually doesn't know the difference with the signals, so

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Speaker 1: if you're dehydrated, your body will trigger hunger to make

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Speaker 1: you eat to get moisture from food. Right, So ensure

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Speaker 1: you're well hydrated. So you drinking lots of water throughout

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Speaker 1: the session and you finish up the session thinking, Okay,

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Speaker 1: I'm definitely not dehydrated here. This is hunger and I

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Speaker 1: need my go tos, which are the protein and the carbs.

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Speaker 1: So I'd say to you you need to really adjust

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Speaker 1: your pre workout meal as well.

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Speaker 2: Eat before you exercise. Don't do it fasted.

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Speaker 1: It probably doesn't suit you if you're ravenous after the workout.

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Speaker 2: Some people can exercise fasted, and I've gone into this

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Speaker 2: in detail on this podcast, but it probably doesn't suit

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Speaker 2: you to be fasted. So make sure that you include,

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Speaker 2: you know, some complex carbohydrates, even if it's just a banana,

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Speaker 2: some leading proteins for that muscle support healthy fats.

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Speaker 1: I like some honey on a banana with a pinch

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Speaker 1: of salt. I'll have a couple of cans of tuna

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Speaker 1: with sometimes some sweet chili sauce, bit of sugar there.

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Speaker 1: I don't know, Like whatever suits you best before that's

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Speaker 1: not going to be too heavy for digestion. During the workout,

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Speaker 1: get some pre workout meal into even a SMOOTHI fantastic,

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Speaker 1: and then throughout the day.

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Speaker 2: Maybe it's not your workout that is the problem.

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Speaker 1: Maybe it's the meal frequency throughout the day, Like maybe

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Speaker 1: you're you're not eating enough small frequent meals and then

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Speaker 1: you exercise, and you blame the exercise, but maybe it's

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Speaker 1: just you're not having you Instead of having three large meals,

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Speaker 1: you need five or six smaller frequent meals and snacks

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Speaker 1: throughout the day to manage your hunger and steady out

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Speaker 1: your energy levels. Some people are like that, some people

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Speaker 1: are three meals a day kind of people know snacks,

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Speaker 1: but like for me, I'm a frequent eater meal, snack meal,

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Speaker 1: snack meal, and I like to keep my metabolism churning

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Speaker 1: with those frequent little meals because there's that thermic effect

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Speaker 1: of food, the digestion of the food that really boosts

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Speaker 1: the metabolism.

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Speaker 2: So it's good for you.

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Speaker 1: And then you know if you're really if it's really

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Speaker 1: getting to you how hungry you are after your workout,

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Speaker 1: have a look at the workout intensity. Maybe maybe going

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Speaker 1: too hard honestly, like maybe it's an over exertion thing.

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Speaker 2: Your body might need more fuel to recover.

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Speaker 1: So if you're going really hard with intensity, you need

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Speaker 1: more food. That's just one oh one post exercise hunger.

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Speaker 1: If it's not comfortable, then bring the intensity back on

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Speaker 1: the workouts. And then you just really want to make

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Speaker 1: sure in conclusion that you're hitting those fiber and protein macros.

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Speaker 1: That these nutrients they're slower to digest and they really

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Speaker 1: help you to feel full for longer.

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Speaker 2: That's the key to these things.

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Speaker 1: So you really want to make sure you're getting a

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Speaker 1: lot of fiber, a lot of protein because they will

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Speaker 1: make you feel full and they suppress hunger. So that's

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Speaker 1: why I'm always banging on about protein suppresses craving, suppresses hunger.

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Speaker 2: So they're going to be your best two friends in.

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Speaker 1: Trying to control that ravenous hunger after a workout. Thanks

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Speaker 1: so much for listening to Bounce Forward. I love having

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Speaker 1: your company, so please dm me on Instagram at tippaul

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Speaker 1: Underscore XO and let me know what topics you'd love

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Speaker 1: me to cover and send me all your questions. Don't

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Speaker 1: forget to rate and review me on the podcast at

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Speaker 1: speak Soon.

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Speaker 2: Happy Days,