Speaker 1: Oh hello, thank you for joining us today on the
Speaker 1: body En Solt podcast called Healthy Ish. I hope you
Speaker 1: are having a fabulous day. I am Felicity Harley and
Speaker 1: joining me today is the delightful Luke Hines. He is,
Speaker 1: of course, a chef, author and TV host and he's
Speaker 1: here to discuss new Australian research around our health goals.
Speaker 1: Plus he's going to talk about the importance of protein
Speaker 1: and give his verdict on the latest TikTok trend on
Speaker 1: cinnamon coffee. Have you heard of this one? To burn fat? Anyway,
Speaker 1: make sure you're listening to our sister podcast Extra Healthy Ish,
Speaker 1: where Luke takes a deep dive into all things protein.
Speaker 1: You can grab that one where we get your podcasts. Luke,
Speaker 1: welcome back to Healthy Ish. I feel like you're a
Speaker 1: friend of the pod now you've been on a number
Speaker 1: of times.
Speaker 2: Thank you so much, Felicity.
Speaker 3: I do love talking to you and I think I
Speaker 3: look forward to it most because you and I are
Speaker 3: very aligned in our health approach. We well. What I
Speaker 3: hope and I definitely hope the listeners agree, is that
Speaker 3: we're practical about how we view health, but we also
Speaker 3: want to make it achievable for everybody, because health is
Speaker 3: something that we should all be able to take into
Speaker 3: our own hands in each and every day.
Speaker 1: Yeah, you're speak in my language. I do agree. And
Speaker 1: one thing you know, we both agree on. I think
Speaker 1: you know, as listeners of this podcast will know, sometimes
Speaker 1: A get a bit hesitant talking about weight loss and
Speaker 1: it's a bit icky and I don't know how to
Speaker 1: and often I'm like, Okay, people still want to lose weight,
Speaker 1: but how do we do it the healthy way? But
Speaker 1: talk to us about what this latest research has found.
Speaker 2: Yeah, look, I'm with you.
Speaker 3: Weight loss can become a bit of an ick if
Speaker 3: that's the only conversation we're having and it's about losing
Speaker 3: weight being skinny, restriction, deprivation.
Speaker 2: But new data from.
Speaker 3: My fitness Felt, which is the number one food and
Speaker 3: nutrition tracking app in the world, has showed that eighty
Speaker 3: percent of Australian users that log in opt to say
Speaker 3: that losing weight is their primary goal. Now, the reason
Speaker 3: we're talking about this research is that the new data
Speaker 3: also reveals that September is the month where Ossie's are
Speaker 3: gearing up to start their health and fitness journeys. Right now,
Speaker 3: you and I both use my fitness well, because we
Speaker 3: know that knowledge is power. But if you've got someone
Speaker 3: going on who goes, oh my goodness, it's September October.
Speaker 3: I need to get fit, I need to get beach ready.
Speaker 3: I need to lose weight. I step in as a
Speaker 3: health expert, and I imagine you would too, and go,
Speaker 3: all right, You're allowed to lose weight if you have
Speaker 3: excess weight that you're carrying, But how are you going
Speaker 3: to do that properly, sustainably and also in the right
Speaker 3: way that keeps it off long term?
Speaker 1: Yeah, well said, I mean to that, So give us
Speaker 1: the answer.
Speaker 3: Adam out a nutshell, crowding out your plate, okay, And
Speaker 3: it's all about celebrating the three macros that in balance.
Speaker 3: The hero macro for me to lose weight but to
Speaker 3: stay feeling full of for longer and to repair and
Speaker 3: grow and feel fantastic is protein. But whilst I'm going
Speaker 3: to talk to you about protein today massively, the key
Speaker 3: is finding a really good balance between good quality protein,
Speaker 3: nutrient dense healthy fats, and smart calves. Because protein, fat
Speaker 3: and calves, they're are three key macro nutrients and we
Speaker 3: need all of them to survive, function and thrive in
Speaker 3: all the things that we do each day, whether it's
Speaker 3: picking up our kids to lift them up in the sky,
Speaker 3: or it's going to the gym and lifting weights or
Speaker 3: simply stretching.
Speaker 2: In yoga or pilates. We need these macro nutrients.
Speaker 3: They fuel us. But if your goal, your primary goal
Speaker 3: is to lose weight, protein, crowding out your plate with
Speaker 3: heaps of protein and then fats and calves is a
Speaker 3: really fantastic way to do that.
Speaker 1: Proteins is certainly having its moment, isn't it. I feel
Speaker 1: like it's see the headlines, I'm hearing people talk about it.
Speaker 1: So give us some ideas and perhaps some swaps. So
Speaker 1: let's focus on the plate of how we can fill
Speaker 1: our plate with more protein.
Speaker 3: Well, a lot of people don't even know how much
Speaker 3: protein they should be having.
Speaker 1: Now.
Speaker 2: Some of the recommendations.
Speaker 3: Out there worldwide are as little as zero point seven
Speaker 3: zero point eight grams of protein per kilo of body weight.
Speaker 2: But I'm the kind of.
Speaker 3: Guy and in my functional nutrition, I think a healthy
Speaker 3: amount of protein depending on who you are, whether it's
Speaker 3: your age, your gender, and your activity level, is one
Speaker 3: to two grams of protein per kilo of body weight. Now,
Speaker 3: for me, a forty year old guy, I train hard
Speaker 3: most days of the week. I'm trying to gain and
Speaker 3: hold onto lean muscle mass. So I have two grams
Speaker 3: of protein per kilo of body weight per day. Now,
Speaker 3: remember when you're having a one hundred and fifty gram
Speaker 3: chicken breast, that's not one hundred and fifty grams of protein.
Speaker 3: Getting your thirty to forty grams of protein in that.
Speaker 1: I mean talking through the mass when it comes to protein.
Speaker 1: I mean sometimes I can go over our heads and think, okay,
Speaker 1: well what does that actually look like. Let's use you
Speaker 1: as an example. What does it look like for you?
Speaker 1: Like what are you consuming to make and to build
Speaker 1: those muscles?
Speaker 2: Now, I've got to remember this is a podcast.
Speaker 1: So our listeners. He just gave me a big flex,
Speaker 1: a massive flex, not as flex.
Speaker 3: I was actually trying to show off a clenched fist.
Speaker 3: Now I've got a fairly big hand. And what I
Speaker 3: like to do is I like to make sure that
Speaker 3: in each meal I am trying to or the equivalent
Speaker 3: of a fist's worth of protein on my plate. Now
Speaker 3: that might be a beautiful piece of free range chicken,
Speaker 3: it could be some grass fed beef. It might be
Speaker 3: a good quality seafood. It even could be plant based protein,
Speaker 3: which is beans, pulses, and legumes. But protein is the
Speaker 3: aim of the game. Now, once I've got about a
Speaker 3: fifth sized portion of protein on my plate, I crowd
Speaker 3: out my plate with other epic things, good healthy fats
Speaker 3: like avocados, nuts, and seeds, but also smart carbs.
Speaker 2: Now, if you're someone who's.
Speaker 3: Needing a bit more energy and recovery, you might want
Speaker 3: to choose below ground, more starchy vegetables. But if you're
Speaker 3: someone who's thinking, hey, I might I perform better on
Speaker 3: a lower carb approach, you might celebrate all the beautiful,
Speaker 3: abundant above ground vegetables like couliflower, broccoli, even pumpkin is fantastic.
Speaker 2: Fill your plate out like that.
Speaker 3: Now, when you do that, you will find your plate
Speaker 3: doesn't have room fulfillers for all the stuff from packets
Speaker 3: that's been processed that is not nutrient dense, And in.
Speaker 1: Turn, perhaps it will keep you full of for longer,
Speaker 1: and then you won't reach for those sweet snacks when
Speaker 1: it comes to three o'clock in the evening, like okay,
Speaker 1: I need something sweet, And in turn, it's almost like
Speaker 1: you effortlessly loot Dare I say lose weight you do.
Speaker 3: One of the things I like to tell people is
Speaker 3: if you eat nutrient dense foods that were as nature intended,
Speaker 3: it won't be that hard. The problem is with packaged, processed,
Speaker 3: and refined foods. They're designed by big food to make
Speaker 3: you want to eat more, buy more, and consume more
Speaker 3: because they're in the business of you churning through that
Speaker 3: and buying and buying and buying. When you eat this
Speaker 3: real food, you do feel fuller for longer, and you're
Speaker 3: less likely to snack, which is incredible.
Speaker 2: So let's have two comparisons.
Speaker 3: Say you wake up and you're running late for work,
Speaker 3: and you run out the door and you grab a
Speaker 3: sweet treat from your local bakery and a coffee. You
Speaker 3: are going to be starving mid morning, and those hunger
Speaker 3: pans are going to potentially have you reaching for things
Speaker 3: that are more processed and refined to.
Speaker 2: Give you that sugar or energy. Hit. Now, if you
Speaker 2: do a little bit of forod thinking, a little bit
Speaker 2: of preparation, maybe some meal prep, and you have a
Speaker 2: high protein breakfast, you're going to feel so much fuller
Speaker 2: for longer because it takes our body longer to break
Speaker 2: down good quality protein and healthy fats, meaning that we're
Speaker 2: not going to really crave anything anytime soon.
Speaker 1: Now, while you are reaching for that healthy breakfast, you
Speaker 1: need to talk me through this TikTok trend that I've
Speaker 1: seen pop.
Speaker 2: Up about which one?
Speaker 1: Yeah, which one? Okay, this one this week it's this one.
Speaker 1: Can adding a tea spin of cinnamon to your daily
Speaker 1: coffee help burn fat and intern lose weight.
Speaker 3: I gotta laugh because I don't know. Going on TikTok
Speaker 3: makes me feel very old for the city. I don't know,
Speaker 3: me too, Yeah, but I go.
Speaker 2: On there and I go what next?
Speaker 3: So the data out there shows that even if you
Speaker 3: consumed about more than one point five grams a day,
Speaker 3: it doesn't actually have a significant effect. Now, my advice
Speaker 3: to anyone out there would be, hey, rather than focusing
Speaker 3: on something so small that doesn't even shift the dial,
Speaker 3: really doesn't even move the doll enough, why don't you
Speaker 3: put that time and energy and effort, especially if you're
Speaker 3: going to film a video about it, into actual practical
Speaker 3: through the practical weight loss ideas like hey, oh I'm
Speaker 3: getting a bit old fashioned here, but move your body
Speaker 3: eating more protein maybe understanding calories in verse calories out.
Speaker 3: I guarantee you, if you stick to tried and true
Speaker 3: methods of how to reduce body fat and increased lean
Speaker 3: muscle mass, you're going to be getting way more results
Speaker 3: than a sprinkle of cinnamon, Because, Felicity, do you not
Speaker 3: think we'd all be doing that if something as simple
Speaker 3: and cheap as cinnamon was going to solve all of
Speaker 3: our weight loss weight gain issues.
Speaker 1: Oh I do love cinnamon though, but yes, I agree, Luke.
Speaker 1: Thank you for coming on healthy is Thank you well
Speaker 1: stier clear of adding cinnamon to your coffee. Enjoy cinnamon
Speaker 1: in well all the other food that you consume. Cinnamon
Speaker 1: yogurt that is tasty and hey, that's cinnamon and protein together.
Speaker 1: A winner. Anyway, I hope you enjoyed this chat with Luke.
Speaker 1: If you did tell us rate and I you this episode,
Speaker 1: Subscribe to this podcast. If you have any ideas for
Speaker 1: guests or topics, DM me at Felicity Harley, across social media,
Speaker 1: anything else, head to bodyansoul dot com dot you follow
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Speaker 1: edition which is ourn your local Sunday paper, and until tomorrow,
Speaker 1: stay healthy is