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Speaker 1: Oh hello, thank you for joining us today on the

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Speaker 1: body En Solt podcast called Healthy Ish. I hope you

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Speaker 1: are having a fabulous day. I am Felicity Harley and

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Speaker 1: joining me today is the delightful Luke Hines. He is,

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Speaker 1: of course, a chef, author and TV host and he's

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Speaker 1: here to discuss new Australian research around our health goals.

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Speaker 1: Plus he's going to talk about the importance of protein

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Speaker 1: and give his verdict on the latest TikTok trend on

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Speaker 1: cinnamon coffee. Have you heard of this one? To burn fat? Anyway,

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Speaker 1: make sure you're listening to our sister podcast Extra Healthy Ish,

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Speaker 1: where Luke takes a deep dive into all things protein.

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Speaker 1: You can grab that one where we get your podcasts. Luke,

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Speaker 1: welcome back to Healthy Ish. I feel like you're a

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Speaker 1: friend of the pod now you've been on a number

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Speaker 1: of times.

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Speaker 2: Thank you so much, Felicity.

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Speaker 3: I do love talking to you and I think I

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Speaker 3: look forward to it most because you and I are

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Speaker 3: very aligned in our health approach. We well. What I

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Speaker 3: hope and I definitely hope the listeners agree, is that

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Speaker 3: we're practical about how we view health, but we also

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Speaker 3: want to make it achievable for everybody, because health is

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Speaker 3: something that we should all be able to take into

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Speaker 3: our own hands in each and every day.

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Speaker 1: Yeah, you're speak in my language. I do agree. And

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Speaker 1: one thing you know, we both agree on. I think

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Speaker 1: you know, as listeners of this podcast will know, sometimes

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Speaker 1: A get a bit hesitant talking about weight loss and

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Speaker 1: it's a bit icky and I don't know how to

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Speaker 1: and often I'm like, Okay, people still want to lose weight,

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Speaker 1: but how do we do it the healthy way? But

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Speaker 1: talk to us about what this latest research has found.

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Speaker 2: Yeah, look, I'm with you.

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Speaker 3: Weight loss can become a bit of an ick if

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Speaker 3: that's the only conversation we're having and it's about losing

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Speaker 3: weight being skinny, restriction, deprivation.

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Speaker 2: But new data from.

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Speaker 3: My fitness Felt, which is the number one food and

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Speaker 3: nutrition tracking app in the world, has showed that eighty

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Speaker 3: percent of Australian users that log in opt to say

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Speaker 3: that losing weight is their primary goal. Now, the reason

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Speaker 3: we're talking about this research is that the new data

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Speaker 3: also reveals that September is the month where Ossie's are

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Speaker 3: gearing up to start their health and fitness journeys. Right now,

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Speaker 3: you and I both use my fitness well, because we

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Speaker 3: know that knowledge is power. But if you've got someone

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Speaker 3: going on who goes, oh my goodness, it's September October.

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Speaker 3: I need to get fit, I need to get beach ready.

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Speaker 3: I need to lose weight. I step in as a

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Speaker 3: health expert, and I imagine you would too, and go,

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Speaker 3: all right, You're allowed to lose weight if you have

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Speaker 3: excess weight that you're carrying, But how are you going

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Speaker 3: to do that properly, sustainably and also in the right

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Speaker 3: way that keeps it off long term?

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Speaker 1: Yeah, well said, I mean to that, So give us

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Speaker 1: the answer.

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Speaker 3: Adam out a nutshell, crowding out your plate, okay, And

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Speaker 3: it's all about celebrating the three macros that in balance.

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Speaker 3: The hero macro for me to lose weight but to

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Speaker 3: stay feeling full of for longer and to repair and

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Speaker 3: grow and feel fantastic is protein. But whilst I'm going

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Speaker 3: to talk to you about protein today massively, the key

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Speaker 3: is finding a really good balance between good quality protein,

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Speaker 3: nutrient dense healthy fats, and smart calves. Because protein, fat

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Speaker 3: and calves, they're are three key macro nutrients and we

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Speaker 3: need all of them to survive, function and thrive in

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Speaker 3: all the things that we do each day, whether it's

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Speaker 3: picking up our kids to lift them up in the sky,

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Speaker 3: or it's going to the gym and lifting weights or

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Speaker 3: simply stretching.

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Speaker 2: In yoga or pilates. We need these macro nutrients.

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Speaker 3: They fuel us. But if your goal, your primary goal

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Speaker 3: is to lose weight, protein, crowding out your plate with

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Speaker 3: heaps of protein and then fats and calves is a

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Speaker 3: really fantastic way to do that.

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Speaker 1: Proteins is certainly having its moment, isn't it. I feel

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Speaker 1: like it's see the headlines, I'm hearing people talk about it.

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Speaker 1: So give us some ideas and perhaps some swaps. So

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Speaker 1: let's focus on the plate of how we can fill

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Speaker 1: our plate with more protein.

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Speaker 3: Well, a lot of people don't even know how much

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Speaker 3: protein they should be having.

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Speaker 1: Now.

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Speaker 2: Some of the recommendations.

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Speaker 3: Out there worldwide are as little as zero point seven

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Speaker 3: zero point eight grams of protein per kilo of body weight.

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Speaker 2: But I'm the kind of.

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Speaker 3: Guy and in my functional nutrition, I think a healthy

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Speaker 3: amount of protein depending on who you are, whether it's

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Speaker 3: your age, your gender, and your activity level, is one

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Speaker 3: to two grams of protein per kilo of body weight. Now,

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Speaker 3: for me, a forty year old guy, I train hard

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Speaker 3: most days of the week. I'm trying to gain and

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Speaker 3: hold onto lean muscle mass. So I have two grams

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Speaker 3: of protein per kilo of body weight per day. Now,

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Speaker 3: remember when you're having a one hundred and fifty gram

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Speaker 3: chicken breast, that's not one hundred and fifty grams of protein.

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Speaker 3: Getting your thirty to forty grams of protein in that.

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Speaker 1: I mean talking through the mass when it comes to protein.

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Speaker 1: I mean sometimes I can go over our heads and think, okay,

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Speaker 1: well what does that actually look like. Let's use you

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Speaker 1: as an example. What does it look like for you?

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Speaker 1: Like what are you consuming to make and to build

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Speaker 1: those muscles?

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Speaker 2: Now, I've got to remember this is a podcast.

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Speaker 1: So our listeners. He just gave me a big flex,

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Speaker 1: a massive flex, not as flex.

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Speaker 3: I was actually trying to show off a clenched fist.

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Speaker 3: Now I've got a fairly big hand. And what I

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Speaker 3: like to do is I like to make sure that

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Speaker 3: in each meal I am trying to or the equivalent

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Speaker 3: of a fist's worth of protein on my plate. Now

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Speaker 3: that might be a beautiful piece of free range chicken,

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Speaker 3: it could be some grass fed beef. It might be

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Speaker 3: a good quality seafood. It even could be plant based protein,

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Speaker 3: which is beans, pulses, and legumes. But protein is the

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Speaker 3: aim of the game. Now, once I've got about a

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Speaker 3: fifth sized portion of protein on my plate, I crowd

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Speaker 3: out my plate with other epic things, good healthy fats

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Speaker 3: like avocados, nuts, and seeds, but also smart carbs.

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Speaker 2: Now, if you're someone who's.

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Speaker 3: Needing a bit more energy and recovery, you might want

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Speaker 3: to choose below ground, more starchy vegetables. But if you're

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Speaker 3: someone who's thinking, hey, I might I perform better on

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Speaker 3: a lower carb approach, you might celebrate all the beautiful,

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Speaker 3: abundant above ground vegetables like couliflower, broccoli, even pumpkin is fantastic.

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Speaker 2: Fill your plate out like that.

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Speaker 3: Now, when you do that, you will find your plate

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Speaker 3: doesn't have room fulfillers for all the stuff from packets

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Speaker 3: that's been processed that is not nutrient dense, And in.

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Speaker 1: Turn, perhaps it will keep you full of for longer,

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Speaker 1: and then you won't reach for those sweet snacks when

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Speaker 1: it comes to three o'clock in the evening, like okay,

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Speaker 1: I need something sweet, And in turn, it's almost like

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Speaker 1: you effortlessly loot Dare I say lose weight you do.

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Speaker 3: One of the things I like to tell people is

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Speaker 3: if you eat nutrient dense foods that were as nature intended,

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Speaker 3: it won't be that hard. The problem is with packaged, processed,

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Speaker 3: and refined foods. They're designed by big food to make

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Speaker 3: you want to eat more, buy more, and consume more

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Speaker 3: because they're in the business of you churning through that

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Speaker 3: and buying and buying and buying. When you eat this

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Speaker 3: real food, you do feel fuller for longer, and you're

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Speaker 3: less likely to snack, which is incredible.

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Speaker 2: So let's have two comparisons.

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Speaker 3: Say you wake up and you're running late for work,

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Speaker 3: and you run out the door and you grab a

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Speaker 3: sweet treat from your local bakery and a coffee. You

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Speaker 3: are going to be starving mid morning, and those hunger

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Speaker 3: pans are going to potentially have you reaching for things

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Speaker 3: that are more processed and refined to.

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Speaker 2: Give you that sugar or energy. Hit. Now, if you

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Speaker 2: do a little bit of forod thinking, a little bit

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Speaker 2: of preparation, maybe some meal prep, and you have a

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Speaker 2: high protein breakfast, you're going to feel so much fuller

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Speaker 2: for longer because it takes our body longer to break

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Speaker 2: down good quality protein and healthy fats, meaning that we're

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Speaker 2: not going to really crave anything anytime soon.

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Speaker 1: Now, while you are reaching for that healthy breakfast, you

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Speaker 1: need to talk me through this TikTok trend that I've

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Speaker 1: seen pop.

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Speaker 2: Up about which one?

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Speaker 1: Yeah, which one? Okay, this one this week it's this one.

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Speaker 1: Can adding a tea spin of cinnamon to your daily

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Speaker 1: coffee help burn fat and intern lose weight.

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Speaker 3: I gotta laugh because I don't know. Going on TikTok

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Speaker 3: makes me feel very old for the city. I don't know,

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Speaker 3: me too, Yeah, but I go.

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Speaker 2: On there and I go what next?

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Speaker 3: So the data out there shows that even if you

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Speaker 3: consumed about more than one point five grams a day,

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Speaker 3: it doesn't actually have a significant effect. Now, my advice

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Speaker 3: to anyone out there would be, hey, rather than focusing

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Speaker 3: on something so small that doesn't even shift the dial,

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Speaker 3: really doesn't even move the doll enough, why don't you

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Speaker 3: put that time and energy and effort, especially if you're

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Speaker 3: going to film a video about it, into actual practical

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Speaker 3: through the practical weight loss ideas like hey, oh I'm

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Speaker 3: getting a bit old fashioned here, but move your body

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Speaker 3: eating more protein maybe understanding calories in verse calories out.

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Speaker 3: I guarantee you, if you stick to tried and true

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Speaker 3: methods of how to reduce body fat and increased lean

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Speaker 3: muscle mass, you're going to be getting way more results

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Speaker 3: than a sprinkle of cinnamon, Because, Felicity, do you not

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Speaker 3: think we'd all be doing that if something as simple

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Speaker 3: and cheap as cinnamon was going to solve all of

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Speaker 3: our weight loss weight gain issues.

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Speaker 1: Oh I do love cinnamon though, but yes, I agree, Luke.

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Speaker 1: Thank you for coming on healthy is Thank you well

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Speaker 1: stier clear of adding cinnamon to your coffee. Enjoy cinnamon

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Speaker 1: in well all the other food that you consume. Cinnamon

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Speaker 1: yogurt that is tasty and hey, that's cinnamon and protein together.

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Speaker 1: A winner. Anyway, I hope you enjoyed this chat with Luke.

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Speaker 1: If you did tell us rate and I you this episode,

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Speaker 1: Subscribe to this podcast. If you have any ideas for

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Speaker 1: guests or topics, DM me at Felicity Harley, across social media,

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Speaker 1: anything else, head to bodyansoul dot com dot you follow

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Speaker 1: us on socials at Body and Soul. Grab our print

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Speaker 1: edition which is ourn your local Sunday paper, and until tomorrow,

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Speaker 1: stay healthy is