1 00:00:00,120 --> 00:00:03,360 Speaker 1: If you're experiencing sugar cravings and you feel like I 2 00:00:03,440 --> 00:00:06,480 Speaker 1: just crave sweets every single night without fail, that's often 3 00:00:06,519 --> 00:00:08,960 Speaker 1: a big sign that you're not getting enough protein, especially 4 00:00:09,000 --> 00:00:22,960 Speaker 1: early in the day. 5 00:00:24,400 --> 00:00:27,480 Speaker 2: What's going on, everyone, Emily A body here. You are 6 00:00:27,520 --> 00:00:32,000 Speaker 2: listening to another installment of Hurdle Moment from Hurdle a While. 7 00:00:32,000 --> 00:00:34,640 Speaker 2: On this focused podcast, reconnect with everyone from your favorite 8 00:00:34,640 --> 00:00:38,400 Speaker 2: athletes to top experts and industry CEOs about their highest highs, 9 00:00:38,680 --> 00:00:42,480 Speaker 2: toughest moments, and everything in between. We all go through 10 00:00:42,560 --> 00:00:45,360 Speaker 2: hurdles in life, and my goal through these discussions is 11 00:00:45,400 --> 00:00:48,519 Speaker 2: to empower you to better navigate yours and move with 12 00:00:48,640 --> 00:00:51,519 Speaker 2: intention so that you can stride towards your own big 13 00:00:51,560 --> 00:00:56,520 Speaker 2: potential and of course have some fun along the way. 14 00:00:57,160 --> 00:01:01,040 Speaker 2: For today's conversation, I am bringing back in my girl, 15 00:01:01,160 --> 00:01:04,560 Speaker 2: Michelle pill a Bitch. She is a registered dietician a 16 00:01:04,600 --> 00:01:08,240 Speaker 2: friend of the show. This is her second appearance here 17 00:01:08,240 --> 00:01:12,920 Speaker 2: on Hurdle and today we are talking all about protein. 18 00:01:13,040 --> 00:01:14,600 Speaker 3: Is it just me or literally? 19 00:01:14,680 --> 00:01:16,920 Speaker 2: I feel like everywhere I look lately, whether it's on 20 00:01:16,959 --> 00:01:20,840 Speaker 2: social media, well mostly it's on social media, everyone's talking 21 00:01:20,840 --> 00:01:25,039 Speaker 2: about protein. The topic of conversation. How much are you 22 00:01:25,120 --> 00:01:27,920 Speaker 2: having and are you having enough? And telling me that 23 00:01:27,959 --> 00:01:31,160 Speaker 2: I should be having more if I'm not having one hundred. 24 00:01:30,920 --> 00:01:34,280 Speaker 3: And sixty grams and I'm doing something wrong. Yeah, it's 25 00:01:34,319 --> 00:01:34,600 Speaker 3: a lot. 26 00:01:34,680 --> 00:01:37,760 Speaker 2: I recently sat down with a nutritous myself to get 27 00:01:38,040 --> 00:01:41,680 Speaker 2: maybe what could be a macronutrient breakdown that works for 28 00:01:41,720 --> 00:01:44,039 Speaker 2: me and my body and my goals. I talk about 29 00:01:44,040 --> 00:01:47,800 Speaker 2: that with Michelle today, but we dive into the specifics 30 00:01:47,920 --> 00:01:52,960 Speaker 2: relevant to this hot topic. How much protein does the 31 00:01:53,080 --> 00:01:57,400 Speaker 2: average person need, how that can differentiate based on your goals, 32 00:01:57,920 --> 00:02:01,080 Speaker 2: What to be mindful of when it comes to protein 33 00:02:01,280 --> 00:02:06,080 Speaker 2: consumption post exercise, and what are good sources of protein? 34 00:02:06,160 --> 00:02:09,639 Speaker 2: What should the breakdown of your protein intake be during 35 00:02:09,760 --> 00:02:11,880 Speaker 2: the day, Does it matter if you frontload the day, 36 00:02:11,960 --> 00:02:13,760 Speaker 2: does it matter if you consume it all at night? 37 00:02:14,080 --> 00:02:15,919 Speaker 3: And so much more. 38 00:02:16,000 --> 00:02:19,440 Speaker 2: I'm so grateful to Michelle for jumping in here giving 39 00:02:19,520 --> 00:02:21,959 Speaker 2: us the expert take so that we can make sure 40 00:02:22,240 --> 00:02:25,200 Speaker 2: we're fuel in our bodies in the right way, taking 41 00:02:25,240 --> 00:02:29,920 Speaker 2: care of ourselves in the best way possible. Note here 42 00:02:30,040 --> 00:02:32,440 Speaker 2: we do say this multiple times throughout the episode, but 43 00:02:33,000 --> 00:02:35,760 Speaker 2: this is all a guideline. Please make sure to consult 44 00:02:35,760 --> 00:02:37,600 Speaker 2: one on one with an expert who can talk to 45 00:02:37,639 --> 00:02:41,440 Speaker 2: you about specifically what's happening with you and your body, 46 00:02:41,639 --> 00:02:46,280 Speaker 2: guiding you toward your goals. Make sure you're following along 47 00:02:46,320 --> 00:02:48,639 Speaker 2: with Hurdle over on social It's at Hurdle Podcast. 48 00:02:48,720 --> 00:02:50,960 Speaker 3: You know me. I'm over at Emily a Body. 49 00:02:51,200 --> 00:02:54,280 Speaker 2: I'm looking forward to seeing everyone tomorrow that is New 50 00:02:54,360 --> 00:02:57,120 Speaker 2: York based at the Hurdler Huddle. We do have just 51 00:02:57,200 --> 00:02:59,600 Speaker 2: a few more spots, so if you're listening to this 52 00:03:00,080 --> 00:03:03,359 Speaker 2: you don't have plans tomorrow Thursday night, July twenty seventh. 53 00:03:03,520 --> 00:03:06,720 Speaker 2: I would love to see you at the Huddle. The 54 00:03:06,760 --> 00:03:10,040 Speaker 2: link to register is in the show notes. With that, 55 00:03:10,639 --> 00:03:29,120 Speaker 2: let's get to it. Let's get to hurdling. 56 00:03:25,840 --> 00:03:26,240 Speaker 3: Today. 57 00:03:26,440 --> 00:03:29,480 Speaker 2: I am sitting down with Michelle Pilipitch. She is a 58 00:03:29,720 --> 00:03:32,240 Speaker 2: registered dietitian a friend of the show. How are you 59 00:03:32,240 --> 00:03:32,760 Speaker 2: doing today? 60 00:03:33,200 --> 00:03:35,000 Speaker 1: I'm doing great. I'm excited to chat. 61 00:03:35,240 --> 00:03:37,720 Speaker 2: I'm excited to have you back here. Tell us what's 62 00:03:37,760 --> 00:03:40,280 Speaker 2: going on, what's new? Give us the four one one. 63 00:03:40,840 --> 00:03:45,360 Speaker 1: What's going on? I am doing the usual thing in 64 00:03:45,440 --> 00:03:50,000 Speaker 1: private practice, working with nutrition clients. I'm currently just this 65 00:03:50,080 --> 00:03:53,680 Speaker 1: weekend kicked off my own marathon training for marathon number two. 66 00:03:54,120 --> 00:03:57,720 Speaker 1: Which is both terrifying and exciting because I remember during 67 00:03:57,800 --> 00:03:59,520 Speaker 1: number one saying I was never doing it again. But 68 00:03:59,560 --> 00:04:02,760 Speaker 1: here we are. So it's a busy but fun summer. 69 00:04:03,400 --> 00:04:05,880 Speaker 3: A busy but fun summer. What marathon are we running? 70 00:04:06,480 --> 00:04:07,200 Speaker 1: Running New York? 71 00:04:07,760 --> 00:04:08,320 Speaker 3: All right? 72 00:04:08,400 --> 00:04:11,440 Speaker 2: Well, excited to cheer you on, Irl, I know that 73 00:04:11,520 --> 00:04:14,920 Speaker 2: I will definitely definitely be out there, and I'm sure 74 00:04:14,920 --> 00:04:17,279 Speaker 2: you're going to crush it. You are back on the 75 00:04:17,320 --> 00:04:20,760 Speaker 2: show today to talk about something that is important whether 76 00:04:20,839 --> 00:04:23,080 Speaker 2: or not you're training for something like a marathon, and 77 00:04:23,120 --> 00:04:27,799 Speaker 2: that is protein consumption. I feel like right now everywhere 78 00:04:27,839 --> 00:04:29,400 Speaker 2: I go. I'm sure I will say this in the 79 00:04:29,440 --> 00:04:33,599 Speaker 2: intro as well. It is like eat protein, eat protein, 80 00:04:33,640 --> 00:04:36,360 Speaker 2: eat protein, and it's like there's no such thing as 81 00:04:36,480 --> 00:04:40,599 Speaker 2: enough protein. And I am overwhelmed and needed an expert 82 00:04:40,720 --> 00:04:45,120 Speaker 2: to come here and give us the lowdown. So, Michelle, 83 00:04:45,600 --> 00:04:47,320 Speaker 2: where do we begin? 84 00:04:48,760 --> 00:04:49,440 Speaker 1: Where do we begin? 85 00:04:49,600 --> 00:04:49,800 Speaker 2: Well? 86 00:04:49,920 --> 00:04:52,599 Speaker 1: I will start by telling you there is such a 87 00:04:52,600 --> 00:04:55,160 Speaker 1: thing as too much protein, So we'll get to that 88 00:04:55,440 --> 00:04:58,599 Speaker 1: and like how to figure out what's really going to work? 89 00:04:58,760 --> 00:05:01,880 Speaker 1: And I think it's a important to share that I 90 00:05:02,040 --> 00:05:05,560 Speaker 1: come at everything from an intuitive eating perspective, and so 91 00:05:06,440 --> 00:05:08,680 Speaker 1: I like to keep it simple. I like to keep 92 00:05:08,720 --> 00:05:13,039 Speaker 1: it achievable for people. I want to explain this in 93 00:05:13,080 --> 00:05:15,839 Speaker 1: a way so that you don't have to be super 94 00:05:15,880 --> 00:05:19,760 Speaker 1: meticulous about numbers and tracking. And nobody needs a food 95 00:05:19,760 --> 00:05:22,840 Speaker 1: scale ever, unless you bake bread. I actually do have 96 00:05:22,880 --> 00:05:25,320 Speaker 1: a food scale for my bread, so I take that back, 97 00:05:25,400 --> 00:05:28,920 Speaker 1: but it doesn't have to be crazy. But yeah, protein 98 00:05:29,160 --> 00:05:32,880 Speaker 1: is important. I think that a big part of why 99 00:05:32,920 --> 00:05:37,840 Speaker 1: it's so overhyped, because yes, I see it being way overhyped, 100 00:05:38,360 --> 00:05:43,040 Speaker 1: is because protein is the one nutrient that has not 101 00:05:43,120 --> 00:05:46,400 Speaker 1: been demonized by diet culture, right, Like carbs have a 102 00:05:46,400 --> 00:05:49,120 Speaker 1: bad rap, fat has a bad rap. Everybody's afraid that 103 00:05:49,160 --> 00:05:52,000 Speaker 1: those things cause weight gain or make you unhealthy in 104 00:05:52,040 --> 00:05:56,000 Speaker 1: whatever way, and nobody's really said anything bad about protein. 105 00:05:56,240 --> 00:05:59,960 Speaker 1: So people just latch onto protein as like the golden 106 00:05:59,880 --> 00:06:05,560 Speaker 1: ticket for everything, and that's not really, it's not that 107 00:06:05,600 --> 00:06:08,280 Speaker 1: it's not true, Like, yes, protein's important, it's good for us, 108 00:06:08,360 --> 00:06:14,120 Speaker 1: and it's not necessary to be obsessive. So right, yeah, 109 00:06:14,160 --> 00:06:19,520 Speaker 1: we certainly do need it for muscle growth and repair. 110 00:06:19,600 --> 00:06:21,640 Speaker 1: I think that's why a lot of active folks are 111 00:06:21,680 --> 00:06:26,719 Speaker 1: really intentional about protein. We need it for satiety, like 112 00:06:26,839 --> 00:06:30,240 Speaker 1: staying full and being able to focus and go about 113 00:06:30,279 --> 00:06:34,080 Speaker 1: your day is a huge, a huge benefit of having 114 00:06:34,200 --> 00:06:36,359 Speaker 1: enough protein. And something I share with a lot of 115 00:06:36,360 --> 00:06:39,600 Speaker 1: clients that most people don't know is if you're experiencing 116 00:06:40,080 --> 00:06:42,520 Speaker 1: sugar cravings and you feel like I just crave sweets 117 00:06:42,520 --> 00:06:45,280 Speaker 1: every single night without fail, that's often a big sign 118 00:06:45,320 --> 00:06:48,120 Speaker 1: that you're not getting enough protein, especially early in the day. 119 00:06:48,560 --> 00:06:52,599 Speaker 2: So speaking to my soul, So what we're getting at 120 00:06:52,640 --> 00:06:55,800 Speaker 2: here is a lot of the reasons why protein is 121 00:06:55,880 --> 00:06:59,120 Speaker 2: imperative in the diet. You mentioned that it is important 122 00:06:59,160 --> 00:07:03,200 Speaker 2: here for satile but beyond that, also important because protein 123 00:07:03,440 --> 00:07:05,880 Speaker 2: is an important building block for so many things in 124 00:07:05,920 --> 00:07:09,160 Speaker 2: our body, bones, muscles, cartilage, skin. I think is in 125 00:07:09,279 --> 00:07:12,240 Speaker 2: it that our hair and nails are comprised almost entirely 126 00:07:12,280 --> 00:07:15,280 Speaker 2: a protein, right, Yeah, yeah, Look we go. 127 00:07:16,000 --> 00:07:17,680 Speaker 1: It's a part of so many things. You've got it. 128 00:07:17,720 --> 00:07:19,440 Speaker 1: You're on a role. It's a part of so many 129 00:07:19,480 --> 00:07:23,520 Speaker 1: things that we want to build and maintain, and huge, 130 00:07:23,600 --> 00:07:28,520 Speaker 1: huge factor for recovery from wounds or injuries. So any 131 00:07:28,600 --> 00:07:31,760 Speaker 1: injured athletes get that protein. It's so important. 132 00:07:31,720 --> 00:07:34,520 Speaker 2: Also digesting right, I believe half of the amount of 133 00:07:34,520 --> 00:07:37,560 Speaker 2: dietary protein that we consume each day basically goes into 134 00:07:37,640 --> 00:07:41,880 Speaker 2: making enzymes, and those enzymes aid in digesting food, and 135 00:07:41,920 --> 00:07:45,320 Speaker 2: that then makes new cells, new body chemicals, all things 136 00:07:45,320 --> 00:07:47,840 Speaker 2: that are super super important. 137 00:07:48,400 --> 00:07:50,320 Speaker 1: You're like more up on your science than I am. 138 00:07:52,160 --> 00:07:55,120 Speaker 2: Bringing in some of that precision nutrition information. Now, so 139 00:07:55,920 --> 00:07:58,600 Speaker 2: with this said, we have a good concept of why 140 00:07:58,640 --> 00:08:02,880 Speaker 2: protein is important in So the next question is how 141 00:08:02,920 --> 00:08:05,840 Speaker 2: does someone know how much protein they need in a day? 142 00:08:05,920 --> 00:08:09,280 Speaker 2: And that does that amount differ between someone who may 143 00:08:09,320 --> 00:08:13,200 Speaker 2: consider themselves an athlete although we're all athletes, and someone 144 00:08:13,240 --> 00:08:15,080 Speaker 2: who may not be as active. 145 00:08:16,520 --> 00:08:19,200 Speaker 1: Yes, it does differ. It's a good question, and I 146 00:08:19,240 --> 00:08:22,200 Speaker 1: want to start off by just putting a big kind 147 00:08:22,240 --> 00:08:26,280 Speaker 1: of disclaimer before everything. I say that it's so individual. 148 00:08:26,360 --> 00:08:30,320 Speaker 1: Nutrition is so individual. This is kind of an intro, 149 00:08:30,400 --> 00:08:32,760 Speaker 1: and I am always going to recommend speaking to a 150 00:08:32,800 --> 00:08:39,160 Speaker 1: registered dietitian, so cosign great. So the recommendations for protein 151 00:08:39,200 --> 00:08:43,000 Speaker 1: are mostly given in grams of protein per kilogram of 152 00:08:43,040 --> 00:08:46,800 Speaker 1: body weight, and the recommended grams per kilogram from the 153 00:08:46,840 --> 00:08:51,840 Speaker 1: Dietary Guidelines are point eight grams to one gram per 154 00:08:51,960 --> 00:08:57,160 Speaker 1: kilogram of body weight, so kilograms pounds to kilograms. That 155 00:08:57,200 --> 00:09:00,920 Speaker 1: conversion is roughly half. So if somebody weighs one hundred 156 00:09:00,920 --> 00:09:05,160 Speaker 1: and fifty pounds, they're gonna be roughly seventy five I'm 157 00:09:05,160 --> 00:09:08,320 Speaker 1: hoping my math is right right kilograms, and then one 158 00:09:08,400 --> 00:09:11,600 Speaker 1: gram per one gram of protein per those seventy five 159 00:09:11,640 --> 00:09:14,960 Speaker 1: kilograms would be seventy five grams of protein. Okay, That 160 00:09:15,200 --> 00:09:19,240 Speaker 1: is dietary guidelines basics, which is aimed at like the 161 00:09:19,400 --> 00:09:24,240 Speaker 1: average American. So that's the very low end, and for 162 00:09:24,320 --> 00:09:28,880 Speaker 1: most people that's low. A lot of folks need more protein, especially, 163 00:09:28,920 --> 00:09:31,640 Speaker 1: like you said, anyone who is active in any way. 164 00:09:31,840 --> 00:09:35,800 Speaker 1: So somebody who is an athlete is active, there's going 165 00:09:35,880 --> 00:09:39,600 Speaker 1: to be a big range in the amount of protein 166 00:09:39,600 --> 00:09:42,600 Speaker 1: that they're gonna need. But for like a general kind 167 00:09:42,600 --> 00:09:46,760 Speaker 1: of recreational athlete, somebody like myself, I would say, you 168 00:09:46,880 --> 00:09:50,400 Speaker 1: probably want more of like one point five to two 169 00:09:50,559 --> 00:09:52,959 Speaker 1: grams per kilogram. So then if you think about that 170 00:09:53,000 --> 00:09:56,200 Speaker 1: same example, we could jump from seventy five to up 171 00:09:56,240 --> 00:09:59,240 Speaker 1: to one hundred and fifty grams of protein in a day. 172 00:09:59,520 --> 00:10:03,280 Speaker 1: So really is a pretty big range, and that's where 173 00:10:03,280 --> 00:10:06,960 Speaker 1: the individual individuality really comes into play, definitely. 174 00:10:07,040 --> 00:10:08,920 Speaker 2: I mean I was speaking to someone the other day, 175 00:10:09,040 --> 00:10:12,000 Speaker 2: I'm never I have never in my life been a 176 00:10:12,040 --> 00:10:16,080 Speaker 2: macros tracker, but I was just curious in this conversation 177 00:10:16,440 --> 00:10:19,040 Speaker 2: to learn a little bit about what the macro nutrient 178 00:10:19,080 --> 00:10:23,040 Speaker 2: breakdown could look like for someone like me. And I 179 00:10:23,200 --> 00:10:26,880 Speaker 2: was told that my macro nutrients for protein would be 180 00:10:27,240 --> 00:10:30,480 Speaker 2: one hundred and sixty five grams, which truly just feels 181 00:10:31,000 --> 00:10:34,959 Speaker 2: quite difficult to stomach, no pun intended. 182 00:10:36,240 --> 00:10:39,280 Speaker 1: I mean, yes, it is certainly possible that you need 183 00:10:39,280 --> 00:10:42,440 Speaker 1: that much protein. You're very active. You're running, your cycling, 184 00:10:42,480 --> 00:10:45,000 Speaker 1: your strength training, you're doing all the things. So somebody 185 00:10:45,000 --> 00:10:47,800 Speaker 1: with that level of activity does need quite a bit 186 00:10:47,840 --> 00:10:52,280 Speaker 1: of protein. I also need to be so clear about 187 00:10:52,320 --> 00:10:58,359 Speaker 1: my insane love for carbohydrates, and athletes need so many carbs. 188 00:10:58,559 --> 00:11:02,960 Speaker 1: So again her that dietary guidelines of recommendation, we want 189 00:11:03,000 --> 00:11:05,280 Speaker 1: forty to sixty percent of our calories to be coming 190 00:11:05,280 --> 00:11:10,360 Speaker 1: from carbs. So for most endurance athletes, carbs are still 191 00:11:10,440 --> 00:11:13,720 Speaker 1: number one. And then you also need the protein, you 192 00:11:13,760 --> 00:11:15,960 Speaker 1: also need the fat, you need it all. But we 193 00:11:16,040 --> 00:11:18,959 Speaker 1: really do want to prioritize the carbs and the protein, 194 00:11:18,960 --> 00:11:21,439 Speaker 1: And like you're saying, that can be daunting for people. 195 00:11:21,480 --> 00:11:23,240 Speaker 1: That can be hard, and so a lot of people 196 00:11:23,880 --> 00:11:28,200 Speaker 1: are under eating their protein without even realizing it. It's 197 00:11:28,280 --> 00:11:33,400 Speaker 1: not to a degree where you're necessarily deficient, because you know, 198 00:11:33,440 --> 00:11:35,600 Speaker 1: I always ask my clients this question when they ask 199 00:11:35,640 --> 00:11:37,840 Speaker 1: me about protein, and I will ask you, have you 200 00:11:38,080 --> 00:11:40,760 Speaker 1: heard of the condition called queshia core. 201 00:11:41,400 --> 00:11:45,400 Speaker 3: No, that sounds jazzy, nobody's heard of it. 202 00:11:45,840 --> 00:11:49,840 Speaker 1: That's the term the like disease for protein malnutrition, and 203 00:11:49,840 --> 00:11:51,880 Speaker 1: nobody's heard of it because we don't have that issue 204 00:11:52,120 --> 00:11:55,480 Speaker 1: generally in the United States. That's where, like you know, 205 00:11:55,520 --> 00:11:59,760 Speaker 1: you're truly protein deficient. That shows up in countries without 206 00:11:59,760 --> 00:12:04,960 Speaker 1: as access to food resources. So if you are consuming 207 00:12:05,080 --> 00:12:08,880 Speaker 1: enough food to meet your overall caloric intake, you're going 208 00:12:08,920 --> 00:12:12,040 Speaker 1: to be eating enough protein in general. It's really when 209 00:12:12,040 --> 00:12:16,320 Speaker 1: we're thinking about specific goals, especially for athletes and performance 210 00:12:16,320 --> 00:12:19,280 Speaker 1: based and recovery based, that you want to think about 211 00:12:19,280 --> 00:12:22,000 Speaker 1: being super intentional about your protein. 212 00:12:22,280 --> 00:12:26,160 Speaker 2: Does it matter how we intake this protein throughout the day, Like, 213 00:12:26,360 --> 00:12:29,760 Speaker 2: is it better to consume protein at the front end 214 00:12:29,800 --> 00:12:32,720 Speaker 2: of your day versus the tail end of your day? 215 00:12:33,000 --> 00:12:35,880 Speaker 3: Does that even matter? Yes, it does. 216 00:12:36,240 --> 00:12:37,720 Speaker 1: I would say the best thing to do is to 217 00:12:37,760 --> 00:12:41,480 Speaker 1: have it consistently throughout your day. Because we also want 218 00:12:41,520 --> 00:12:45,520 Speaker 1: to think about absorption and if you're eating more than 219 00:12:46,400 --> 00:12:50,520 Speaker 1: thirty to forty grams of protein at once, your body's 220 00:12:50,559 --> 00:12:53,680 Speaker 1: not absorbing all of it, and then you're essentially wasting. Right, 221 00:12:53,760 --> 00:12:55,640 Speaker 1: You're not getting the benefits that you think you are, 222 00:12:55,720 --> 00:12:58,400 Speaker 1: so you don't really want to have more than that, 223 00:12:58,520 --> 00:13:02,960 Speaker 1: like roughly thirty grams serving at once. So thinking about 224 00:13:02,960 --> 00:13:05,960 Speaker 1: protein in terms of servings rather than grams is what 225 00:13:06,000 --> 00:13:08,240 Speaker 1: I like to guide people towards. It's just a little 226 00:13:08,240 --> 00:13:10,680 Speaker 1: bit easier to wrap your head around, and then it's 227 00:13:10,679 --> 00:13:13,800 Speaker 1: going to be easiest to get those servings in at 228 00:13:13,880 --> 00:13:17,480 Speaker 1: your three meals a day plus snacks. So in general, 229 00:13:18,040 --> 00:13:20,199 Speaker 1: I guide people to have all three of their macro 230 00:13:20,280 --> 00:13:24,839 Speaker 1: nutrients protein, carb, and fat at every meal. And everybody 231 00:13:24,880 --> 00:13:27,280 Speaker 1: needs their solid three meals a day, so breakfast, lunch, 232 00:13:27,320 --> 00:13:31,000 Speaker 1: and dinner you're getting all three macros. And then snacks 233 00:13:31,040 --> 00:13:32,840 Speaker 1: are where there's going to be more variety of what 234 00:13:32,920 --> 00:13:35,800 Speaker 1: someone is hungry for or needs throughout the day. So 235 00:13:35,960 --> 00:13:40,160 Speaker 1: at your snacks I recommend having two of the three 236 00:13:40,200 --> 00:13:44,080 Speaker 1: macro nutrients at a minimum, ideally always a carb, because 237 00:13:44,280 --> 00:13:47,559 Speaker 1: carbs are our body's preferred source of energy and that 238 00:13:47,600 --> 00:13:50,319 Speaker 1: we want that steady intake to keep your blood sugar stable, 239 00:13:50,640 --> 00:13:54,280 Speaker 1: keep yourself energized, especially if you're working out. So if 240 00:13:54,320 --> 00:13:57,920 Speaker 1: somebody is, if they know that they need more protein, 241 00:13:57,920 --> 00:14:00,400 Speaker 1: if they're focusing on their protein intake, I would say 242 00:14:00,440 --> 00:14:02,520 Speaker 1: go for protein as your second macro at all your 243 00:14:02,559 --> 00:14:05,120 Speaker 1: snacks rather than fat, so that you just have that 244 00:14:05,160 --> 00:14:08,679 Speaker 1: focus on it and that full serving those other like 245 00:14:08,800 --> 00:14:11,679 Speaker 1: one to three times a day in addition to your meals. 246 00:14:12,480 --> 00:14:15,720 Speaker 2: This is I guess, indicative of how often I snack, 247 00:14:15,960 --> 00:14:18,800 Speaker 2: but in terms of your saying, like space it out. 248 00:14:18,880 --> 00:14:21,480 Speaker 2: So if I'm having lunch at twelve, is it enough 249 00:14:21,600 --> 00:14:25,120 Speaker 2: time to then have a snack at one thirty or 250 00:14:25,160 --> 00:14:26,440 Speaker 2: is that too close together? 251 00:14:27,560 --> 00:14:31,240 Speaker 1: So it's not necessarily too close together. I would say, 252 00:14:31,320 --> 00:14:34,080 Speaker 1: if you're hungry for a snack at one thirty, you're 253 00:14:34,080 --> 00:14:37,040 Speaker 1: not eating enough at lunch. Ideally you want to be 254 00:14:37,120 --> 00:14:40,400 Speaker 1: eating roughly every three to four hours, and if you're 255 00:14:40,480 --> 00:14:43,440 Speaker 1: hungry sooner than that, you probably want to add whatever's 256 00:14:43,480 --> 00:14:44,480 Speaker 1: in that snack to your meal. 257 00:14:49,360 --> 00:14:52,280 Speaker 2: Taking a break from today's episode to give some love 258 00:14:52,480 --> 00:14:57,200 Speaker 2: to my friends at AG one, Man, I cannot remember 259 00:14:57,480 --> 00:14:59,760 Speaker 2: what my life was like before AG one was a 260 00:14:59,760 --> 00:15:02,200 Speaker 2: part of my every day routine. 261 00:15:02,560 --> 00:15:03,040 Speaker 3: You know, it. 262 00:15:03,080 --> 00:15:05,280 Speaker 2: You've heard it here before on the show. For those 263 00:15:05,360 --> 00:15:09,040 Speaker 2: of you that maybe out of the loop, it's a greenspowder. 264 00:15:09,120 --> 00:15:12,480 Speaker 2: It's not just a greenspowder though. It's got all of 265 00:15:12,520 --> 00:15:15,760 Speaker 2: my essential vitamins and minerals. It's got seventy five whole 266 00:15:15,840 --> 00:15:19,720 Speaker 2: food source ingredients, the anti accident equivalent of twelve servings 267 00:15:19,720 --> 00:15:23,720 Speaker 2: of fruits and vegetables, as well as prebiotics, probiotics, adaptagens, 268 00:15:23,760 --> 00:15:26,840 Speaker 2: and superfoods. It's a sweet sip that I just shake 269 00:15:26,920 --> 00:15:29,720 Speaker 2: up with an ice cube twelve ounces of water, give 270 00:15:29,800 --> 00:15:33,360 Speaker 2: or take, and bring into the office. It is my 271 00:15:34,000 --> 00:15:38,560 Speaker 2: sign for myself that is time to get the day going. 272 00:15:38,680 --> 00:15:40,040 Speaker 3: I love drinking this stuff. 273 00:15:40,080 --> 00:15:42,120 Speaker 2: I love the way that it makes me feel, and 274 00:15:42,160 --> 00:15:45,200 Speaker 2: I know that it can be a stellar addition to 275 00:15:45,360 --> 00:15:47,680 Speaker 2: your routine. If you're looking for one easy thing that 276 00:15:47,720 --> 00:15:50,280 Speaker 2: you can do for yourself, a gift you can give 277 00:15:50,640 --> 00:15:54,320 Speaker 2: to yourself every single day, I'm telling you AG one 278 00:15:54,640 --> 00:15:57,000 Speaker 2: is it now. Of course they have an offer for 279 00:15:57,080 --> 00:15:59,760 Speaker 2: the Hurdle audience. Head on over to drink AG One 280 00:16:00,880 --> 00:16:04,200 Speaker 2: slash Hurdle to get five free travel packs as well 281 00:16:04,240 --> 00:16:08,480 Speaker 2: as a year's supply of Vitamin D with your purchase. 282 00:16:08,560 --> 00:16:11,240 Speaker 2: I literally just put my dropper of vitamin D in 283 00:16:11,280 --> 00:16:12,840 Speaker 2: with my greenspowder. 284 00:16:12,240 --> 00:16:15,040 Speaker 3: As well, get it all in one simple sip. 285 00:16:15,080 --> 00:16:19,560 Speaker 2: Again, that's drinkage dot com slash hurdle to get five 286 00:16:19,560 --> 00:16:25,560 Speaker 2: free travel packs and a year's supply of vitamin D today. 287 00:16:28,640 --> 00:16:32,840 Speaker 2: Now let's talk about how to get in the right 288 00:16:32,880 --> 00:16:35,440 Speaker 2: amount of protein for your body. So we've already addressed 289 00:16:35,480 --> 00:16:38,040 Speaker 2: how to figure out what that Goldilocks amount may be 290 00:16:38,240 --> 00:16:41,680 Speaker 2: for you and have already stressed the importance I'm talking 291 00:16:41,680 --> 00:16:44,120 Speaker 2: to someone one on one to get really specific and 292 00:16:44,120 --> 00:16:46,360 Speaker 2: dialed in to what may be right for you and 293 00:16:46,400 --> 00:16:50,560 Speaker 2: your body. Knowing that, what are your recommendations for the 294 00:16:50,640 --> 00:16:53,320 Speaker 2: hurdler to make sure that they're getting in enough protein 295 00:16:53,360 --> 00:16:54,000 Speaker 2: to their diet. 296 00:16:54,680 --> 00:16:57,680 Speaker 1: Yeah, So, like I said, I like to think about 297 00:16:57,720 --> 00:17:01,840 Speaker 1: it more in terms of servings and and a serving 298 00:17:01,960 --> 00:17:04,520 Speaker 1: is going to be roughly like twenty five thirty grams, 299 00:17:04,600 --> 00:17:07,240 Speaker 1: So that's going to be a different amount of food 300 00:17:07,280 --> 00:17:11,560 Speaker 1: based on what you're eating. Plant based proteins are going 301 00:17:11,560 --> 00:17:15,719 Speaker 1: to have less protein per serving than animal proteins, so 302 00:17:15,800 --> 00:17:20,159 Speaker 1: that's something that we can talk more about. But thinking 303 00:17:20,200 --> 00:17:24,240 Speaker 1: about spacing those like roughly thirty gram portions throughout your day. 304 00:17:24,359 --> 00:17:26,639 Speaker 1: So if we use let's use you as an example, 305 00:17:26,680 --> 00:17:29,360 Speaker 1: and we'll use this one sixty number and I'll show 306 00:17:29,359 --> 00:17:30,280 Speaker 1: you how it's possible. 307 00:17:30,600 --> 00:17:30,959 Speaker 3: Please. 308 00:17:31,240 --> 00:17:36,159 Speaker 1: So, if you're aiming for thirty to forty as that 309 00:17:36,440 --> 00:17:40,359 Speaker 1: max intake of programs of protein every time you eat, 310 00:17:40,840 --> 00:17:42,800 Speaker 1: you're probably going to have more at your meals than 311 00:17:42,800 --> 00:17:46,640 Speaker 1: your stacks. So let's say you're doing thirty three times 312 00:17:46,680 --> 00:17:50,119 Speaker 1: a day at your meals, that's ninety grams. So people 313 00:17:50,160 --> 00:17:52,199 Speaker 1: often think of this like one hundred grams of protein 314 00:17:52,240 --> 00:17:55,919 Speaker 1: goal as a lot. If one hundred is their number, 315 00:17:56,119 --> 00:17:58,040 Speaker 1: it's just a number that's kind of thrown out there, 316 00:17:58,040 --> 00:18:01,240 Speaker 1: and I think anything above one hundred can seem impossible. 317 00:18:01,600 --> 00:18:03,240 Speaker 1: But just to show you, if you have that thirty 318 00:18:03,280 --> 00:18:06,359 Speaker 1: grams three times a day, you're already at ninety. And 319 00:18:06,400 --> 00:18:08,960 Speaker 1: then if you have three snacks a day, So let's 320 00:18:08,960 --> 00:18:11,919 Speaker 1: say you have a morning, afternoon, and evening snack and 321 00:18:11,960 --> 00:18:15,160 Speaker 1: you get those thirty grams again, you're at another ninety 322 00:18:15,160 --> 00:18:18,040 Speaker 1: and that's one eighty, and your snacks are probably going 323 00:18:18,119 --> 00:18:20,879 Speaker 1: to be a little less, so make those twenty and 324 00:18:20,880 --> 00:18:23,679 Speaker 1: then you've got the sixty. You're at one fifty, so 325 00:18:23,680 --> 00:18:27,080 Speaker 1: you're kind of in that range. Because also something important 326 00:18:27,080 --> 00:18:30,800 Speaker 1: to remember is, you know, we think about protein as like, Okay, 327 00:18:30,840 --> 00:18:34,400 Speaker 1: you're serving of chicken that's got thirty grams of protein. 328 00:18:35,160 --> 00:18:38,840 Speaker 1: But a lot of foods have more than one macronutrient. 329 00:18:38,880 --> 00:18:42,680 Speaker 1: So you're still getting some protein in your peanut butter, 330 00:18:42,800 --> 00:18:45,880 Speaker 1: in your broccoli, in your whatever else, and so all 331 00:18:45,920 --> 00:18:48,800 Speaker 1: of those little portions in the other foods are going 332 00:18:48,840 --> 00:18:50,399 Speaker 1: to add up as well, right. 333 00:18:50,440 --> 00:18:53,000 Speaker 2: And this is like when I started to think about 334 00:18:53,040 --> 00:18:55,720 Speaker 2: the amount of protein that I was consuming at breakfast. 335 00:18:55,760 --> 00:18:58,320 Speaker 2: For instance, an egg only has twelve grams of protein, 336 00:18:58,440 --> 00:19:01,320 Speaker 2: so I went from eating two to eating three eggs, 337 00:19:01,680 --> 00:19:03,600 Speaker 2: trying to be cognizant of the amount that I was 338 00:19:03,640 --> 00:19:06,600 Speaker 2: getting in also being mindful that the I think it's 339 00:19:06,600 --> 00:19:08,760 Speaker 2: like a Swiss. I can't even say the other type 340 00:19:08,760 --> 00:19:11,639 Speaker 2: of cheese blend that I buy from Trader Joe's, I 341 00:19:11,680 --> 00:19:13,520 Speaker 2: know that that cheese has some protein. 342 00:19:13,600 --> 00:19:15,560 Speaker 3: Right, So to your. 343 00:19:15,480 --> 00:19:18,560 Speaker 2: Point, keeping in mind that foods that may not be 344 00:19:18,680 --> 00:19:21,760 Speaker 2: protein forward still have it in the mix and the 345 00:19:21,800 --> 00:19:25,600 Speaker 2: macronutrient breakdown, and that contributes to the overall bigger picture. 346 00:19:26,560 --> 00:19:31,080 Speaker 1: Yes, and everything's arranged. Our caloric needs are arrange. Protein 347 00:19:31,119 --> 00:19:33,920 Speaker 1: needs are a range, Like, nobody is hitting the exact 348 00:19:34,000 --> 00:19:38,000 Speaker 1: same number of whatever nutrient every single day. It's always 349 00:19:38,040 --> 00:19:39,840 Speaker 1: going to be a arranged so you're probably going to 350 00:19:39,960 --> 00:19:43,520 Speaker 1: land somewhere in your range if you're eating enough. And 351 00:19:43,840 --> 00:19:46,679 Speaker 1: what you said about portions is really important because I 352 00:19:46,800 --> 00:19:51,000 Speaker 1: do want to make sure people are aware that while 353 00:19:51,080 --> 00:19:54,520 Speaker 1: getting enough protein from plant based sources is one hundred 354 00:19:54,520 --> 00:19:58,520 Speaker 1: percent possible, it does take a lot more intention because 355 00:19:58,560 --> 00:20:02,159 Speaker 1: those foods just have less So, for example, if you're 356 00:20:02,200 --> 00:20:04,879 Speaker 1: getting beans as you're protein in your lunch rather than meat, 357 00:20:05,280 --> 00:20:08,240 Speaker 1: a serving of meat will have that thirty grams, but 358 00:20:08,840 --> 00:20:12,360 Speaker 1: a half cup of beans has like six So even 359 00:20:12,359 --> 00:20:15,639 Speaker 1: if you're eating a full cup of beans, that's twelve grands. 360 00:20:15,680 --> 00:20:18,040 Speaker 1: We need to double that. And eating two cups of 361 00:20:18,040 --> 00:20:21,040 Speaker 1: beans is going to be hard on your digestive system. 362 00:20:21,440 --> 00:20:23,159 Speaker 1: You may not be pleasant to be around for the 363 00:20:23,160 --> 00:20:26,080 Speaker 1: rest of the day. So it's something that you really 364 00:20:26,119 --> 00:20:30,000 Speaker 1: have to be creative with and combine different sources of 365 00:20:30,000 --> 00:20:32,360 Speaker 1: proteins so that you can still have a meal that's 366 00:20:32,359 --> 00:20:33,119 Speaker 1: like palatable. 367 00:20:33,600 --> 00:20:38,200 Speaker 2: Yeah, let's talk about snack ideas aside from a protein shake, 368 00:20:38,320 --> 00:20:41,000 Speaker 2: and then let's talk about what to be cognizant of 369 00:20:41,080 --> 00:20:43,960 Speaker 2: if you're reaching for a ready to drink protein shake 370 00:20:44,280 --> 00:20:46,879 Speaker 2: from the store. So first and foremost snack ideas that 371 00:20:46,920 --> 00:20:47,920 Speaker 2: are protein forward. 372 00:20:48,920 --> 00:20:52,720 Speaker 1: Ooh okay, So greek yogurt is a great one, great 373 00:20:52,760 --> 00:20:55,560 Speaker 1: source of protein. Doing the Greek yogurt with some granola. 374 00:20:56,760 --> 00:20:59,480 Speaker 1: I'm a big fan of a lot of proteins that 375 00:20:59,520 --> 00:21:01,760 Speaker 1: are kind of of like love hate for people. So 376 00:21:01,920 --> 00:21:05,040 Speaker 1: I love hard boiled eggs, Like you said, most people 377 00:21:05,119 --> 00:21:08,080 Speaker 1: need three, three or four. When somebody tells me they 378 00:21:08,080 --> 00:21:10,880 Speaker 1: have one egg as a serving, that kind of makes 379 00:21:10,880 --> 00:21:13,680 Speaker 1: me want to cry because it's just not enough. I 380 00:21:13,720 --> 00:21:18,080 Speaker 1: also love canned fish, can tuna, canned salmon, and there 381 00:21:18,080 --> 00:21:20,320 Speaker 1: are different brands that make them in little packets that 382 00:21:20,359 --> 00:21:23,680 Speaker 1: have different flavors. So doing those with crackers some good 383 00:21:23,720 --> 00:21:26,720 Speaker 1: like crackers and tuna salad is great. There are lots 384 00:21:26,760 --> 00:21:30,720 Speaker 1: of different brands of meat sticks, like chomps that's kind 385 00:21:30,720 --> 00:21:33,480 Speaker 1: of like the beef jerky type thing, so you could 386 00:21:33,520 --> 00:21:37,280 Speaker 1: get those. And cottage cheese is like really having its 387 00:21:37,320 --> 00:21:40,199 Speaker 1: moment right now. I also like it sweet, mix it 388 00:21:40,240 --> 00:21:44,480 Speaker 1: with some jam, put it on toast. It's great. So great, yeah, rightfully, 389 00:21:44,480 --> 00:21:45,440 Speaker 1: so it's having a moment. 390 00:21:45,720 --> 00:21:49,320 Speaker 2: Sometimes I have speaking of like the meat sticks, which 391 00:21:49,359 --> 00:21:51,359 Speaker 2: is like such a funny term. Sometimes I get a 392 00:21:51,359 --> 00:21:54,840 Speaker 2: little thrown off because with things like that or other 393 00:21:55,000 --> 00:21:57,840 Speaker 2: prepackaged options, a lot of the time you'll find a 394 00:21:57,880 --> 00:21:59,280 Speaker 2: really high sodium content. 395 00:21:59,400 --> 00:22:00,560 Speaker 3: Can you talk on that. 396 00:22:01,320 --> 00:22:06,359 Speaker 1: Yeah, So again, if we're thinking about athletes, especially in 397 00:22:06,400 --> 00:22:11,040 Speaker 1: the summer, you're sweating, you're losing sodium, you're losing electrolytes 398 00:22:11,040 --> 00:22:14,280 Speaker 1: and needing to replenish. So depending on the person, it 399 00:22:14,400 --> 00:22:16,040 Speaker 1: might not be the worst thing in the world. It 400 00:22:16,040 --> 00:22:19,600 Speaker 1: also depends on your total, like the big picture of 401 00:22:19,640 --> 00:22:22,640 Speaker 1: your diet. If you are someone who cooks at home 402 00:22:22,680 --> 00:22:24,800 Speaker 1: a lot, I always tell people you're never going to 403 00:22:24,880 --> 00:22:28,879 Speaker 1: be eating too much sodium when you're making your own food, 404 00:22:29,040 --> 00:22:31,320 Speaker 1: because to get to that level it would taste bad. 405 00:22:31,600 --> 00:22:34,679 Speaker 1: So it's not really the concern. So if you're cooking 406 00:22:34,720 --> 00:22:36,960 Speaker 1: all your meals at home and then you're having one 407 00:22:37,000 --> 00:22:40,120 Speaker 1: package snack a day, I wouldn't worry about it. If 408 00:22:40,160 --> 00:22:43,600 Speaker 1: you are reaching for those every single day, then yeah, 409 00:22:43,600 --> 00:22:46,640 Speaker 1: maybe you want to add in variety. So my recommendation 410 00:22:46,760 --> 00:22:49,919 Speaker 1: for pretty much all nutrition things, but especially in the 411 00:22:49,920 --> 00:22:52,320 Speaker 1: case of sodium or wanting to kind of cut down 412 00:22:52,320 --> 00:22:55,560 Speaker 1: on any one thing is to add variety. Where can 413 00:22:55,600 --> 00:22:57,840 Speaker 1: you add other things to displace what you don't want 414 00:22:57,840 --> 00:23:02,000 Speaker 1: to have? Too much of any one thing can give 415 00:23:02,040 --> 00:23:04,720 Speaker 1: you too much or too little of any given nutrient. 416 00:23:04,840 --> 00:23:06,520 Speaker 1: And the more options you have and the more you 417 00:23:06,560 --> 00:23:09,679 Speaker 1: switch those up again big picture, So even if you 418 00:23:09,800 --> 00:23:12,199 Speaker 1: have the meatstick four days in a row and then 419 00:23:12,200 --> 00:23:14,760 Speaker 1: you switch over to the cottage cheese, great, Like we're 420 00:23:14,800 --> 00:23:17,520 Speaker 1: looking at the big picture of your entire week or 421 00:23:17,640 --> 00:23:20,360 Speaker 1: month rather than like every single day has to be 422 00:23:21,080 --> 00:23:22,879 Speaker 1: six different meals and snacks. 423 00:23:22,480 --> 00:23:22,679 Speaker 2: You know. 424 00:23:23,359 --> 00:23:25,720 Speaker 3: Yeah, ready to drink protein shakes. 425 00:23:25,960 --> 00:23:28,600 Speaker 2: What should we be paying attention to and what should 426 00:23:28,640 --> 00:23:31,600 Speaker 2: we be looking for when we're grabbing one off of 427 00:23:31,640 --> 00:23:33,760 Speaker 2: the shelf at our bodega, a drug store? 428 00:23:33,840 --> 00:23:35,280 Speaker 3: Are seven to eleven you name it? 429 00:23:36,240 --> 00:23:40,040 Speaker 1: Yeah, so this might be unexpected. I don't want to 430 00:23:40,160 --> 00:23:43,159 Speaker 1: encourage anyone to look at calories, but I do want 431 00:23:43,200 --> 00:23:45,560 Speaker 1: to put it out there that if you are having 432 00:23:45,640 --> 00:23:48,239 Speaker 1: one of those ready to drink shakes to replace a 433 00:23:48,280 --> 00:23:51,359 Speaker 1: meal or snack, it's very likely that you're not going 434 00:23:51,440 --> 00:23:55,680 Speaker 1: to have enough calories. Because those drinks are protein focus, 435 00:23:55,760 --> 00:23:58,399 Speaker 1: they're protein forward, so yes, they're going to give you 436 00:23:58,440 --> 00:24:02,359 Speaker 1: that full serving of protein. But typically they are low 437 00:24:02,400 --> 00:24:06,080 Speaker 1: calorie because they're more marketed for weight loss, and that's 438 00:24:06,080 --> 00:24:08,760 Speaker 1: what people are looking for, is the high protein, low calorie. So, 439 00:24:09,480 --> 00:24:12,479 Speaker 1: especially if you're an athlete, especially if this is your 440 00:24:12,520 --> 00:24:17,439 Speaker 1: post workout fuel, you need to replenish both protein and carbohydrates. 441 00:24:17,600 --> 00:24:20,600 Speaker 1: So maybe you want to take that pre made shake 442 00:24:20,800 --> 00:24:23,800 Speaker 1: and blend it with some frozen fruit to add the 443 00:24:23,840 --> 00:24:26,159 Speaker 1: carbs and make it more of a smoothie. So I 444 00:24:26,160 --> 00:24:28,520 Speaker 1: would say, like it's good in a pinch. You don't 445 00:24:28,560 --> 00:24:31,399 Speaker 1: want to rely on them, and you want to make 446 00:24:31,440 --> 00:24:35,240 Speaker 1: sure you're adding the carbs if it's your post workout refuel, 447 00:24:35,280 --> 00:24:37,879 Speaker 1: because you really need to get those nutrients back in 448 00:24:37,880 --> 00:24:38,360 Speaker 1: you as well. 449 00:24:39,119 --> 00:24:43,200 Speaker 2: Okay, that's really helpful. What about the sugars in those drinks. 450 00:24:44,440 --> 00:24:49,080 Speaker 1: Yeah, so again we need carbs. If you are an 451 00:24:49,119 --> 00:24:53,880 Speaker 1: athlete and you're replenishing like carbs or sugar, and you're 452 00:24:53,920 --> 00:24:56,520 Speaker 1: getting carbs, it's kind of not the worst thing in 453 00:24:56,520 --> 00:24:59,320 Speaker 1: the world. If you're aware of the fact that you're 454 00:24:59,359 --> 00:25:01,880 Speaker 1: taking in more added sugar than you want to be, 455 00:25:02,480 --> 00:25:05,359 Speaker 1: then maybe it is something that you want to skip 456 00:25:05,440 --> 00:25:08,399 Speaker 1: most of the time. Again, by adding that variety, So 457 00:25:08,560 --> 00:25:11,160 Speaker 1: doing more smoothies at home. You can do a protein 458 00:25:11,200 --> 00:25:14,680 Speaker 1: powder though, like I am not against protein powders. Again, 459 00:25:14,720 --> 00:25:18,080 Speaker 1: it's just the variety of adding in as many different options. 460 00:25:18,080 --> 00:25:20,720 Speaker 1: Maybe sometimes the protein in your smoothie is a pre 461 00:25:20,760 --> 00:25:24,959 Speaker 1: made bottled drink. Sometimes it's Greek yogurt, sometimes it's protein powder, 462 00:25:25,040 --> 00:25:28,840 Speaker 1: And you've got that variety of options so that you 463 00:25:28,840 --> 00:25:30,439 Speaker 1: know kind of two thirds of those don't have the 464 00:25:30,440 --> 00:25:34,800 Speaker 1: added sugar and one of them does. Because my stance 465 00:25:34,800 --> 00:25:37,280 Speaker 1: on added sugar in general is you want to have 466 00:25:37,359 --> 00:25:40,439 Speaker 1: it in the places where it makes sense. So if 467 00:25:40,480 --> 00:25:41,879 Speaker 1: you're sitting down to eat a piece of cake, you 468 00:25:41,920 --> 00:25:43,679 Speaker 1: know you're eating sugar, and you're very aware of it. 469 00:25:44,240 --> 00:25:46,640 Speaker 1: When we have the added sugar kind of creeping into 470 00:25:46,720 --> 00:25:49,760 Speaker 1: our quote unquote health foods, then it can add up 471 00:25:49,840 --> 00:25:53,080 Speaker 1: faster than you think. And again it doesn't mean you're 472 00:25:53,119 --> 00:25:56,320 Speaker 1: automatically having too much, especially if you're active, like you 473 00:25:56,400 --> 00:25:59,440 Speaker 1: just need to get enough calories. That's always, always, always 474 00:25:59,520 --> 00:26:02,280 Speaker 1: number one is just eating enough to meet your needs. 475 00:26:03,200 --> 00:26:06,600 Speaker 1: And if it's something that you know is becoming problematic, 476 00:26:06,760 --> 00:26:10,040 Speaker 1: maybe your A and C is in a pre diabetic range, 477 00:26:10,040 --> 00:26:12,240 Speaker 1: Maybe there's some sort of health marker that makes you 478 00:26:12,600 --> 00:26:15,800 Speaker 1: conscious of this. Then that's where you can start to 479 00:26:15,800 --> 00:26:18,320 Speaker 1: think about, Okay, I'll have the added sugars in my 480 00:26:18,359 --> 00:26:21,920 Speaker 1: suite where I can kind of easily keep track of them, 481 00:26:21,920 --> 00:26:24,119 Speaker 1: not in like accounting way, but just sort of a 482 00:26:24,400 --> 00:26:28,800 Speaker 1: loose awareness, and then aim for more of the kind 483 00:26:28,840 --> 00:26:32,639 Speaker 1: of healthy options healthy in quotes there, like making sure 484 00:26:32,680 --> 00:26:35,600 Speaker 1: that the foods you're having to fuel and refuel your 485 00:26:35,640 --> 00:26:37,760 Speaker 1: workouts have less of that added sugar. 486 00:26:38,160 --> 00:26:39,400 Speaker 3: Got it? Got it? Okay? 487 00:26:39,520 --> 00:26:43,280 Speaker 2: So what I'm taking away here is when you can, 488 00:26:43,720 --> 00:26:46,960 Speaker 2: you want to be at all times eating whole foods, right, 489 00:26:47,000 --> 00:26:49,320 Speaker 2: that's the goal. You want to be getting most of 490 00:26:49,359 --> 00:26:52,639 Speaker 2: your nutrition from whole food sources, really leaning in to 491 00:26:52,800 --> 00:26:56,040 Speaker 2: stuff that's not processed, and then make sure that you're 492 00:26:56,080 --> 00:26:59,160 Speaker 2: dividing up that protein intake throughout the day. You want 493 00:26:59,560 --> 00:27:02,679 Speaker 2: ideal three to four hours between meals and snacks, and 494 00:27:02,720 --> 00:27:04,960 Speaker 2: then that way you're spacing things out in a way 495 00:27:04,960 --> 00:27:08,040 Speaker 2: that your body can absorb what you're after and really 496 00:27:08,080 --> 00:27:12,200 Speaker 2: taking care of yourself absolutely all right, So what else 497 00:27:12,400 --> 00:27:14,480 Speaker 2: have we missed when it comes to the great protein 498 00:27:14,560 --> 00:27:15,159 Speaker 2: discussion here? 499 00:27:15,280 --> 00:27:18,720 Speaker 1: Anything I do want to say kind of going back 500 00:27:18,760 --> 00:27:21,640 Speaker 1: to the like emphasis on whole foods, you know, yes, 501 00:27:22,160 --> 00:27:25,680 Speaker 1: we do want that, and you also want to minimize 502 00:27:25,680 --> 00:27:28,800 Speaker 1: your stress. So I'm always looking at and talking about 503 00:27:28,800 --> 00:27:34,159 Speaker 1: health in a holistic way. And if you have the 504 00:27:34,280 --> 00:27:36,600 Speaker 1: time and the space and like only the time to 505 00:27:37,040 --> 00:27:38,960 Speaker 1: swing by the bodega on the way home from your 506 00:27:39,040 --> 00:27:41,840 Speaker 1: run and grab the bottled protein shake, and that's what's 507 00:27:41,840 --> 00:27:44,960 Speaker 1: going to allow you to have enough nutrition for the day. 508 00:27:45,080 --> 00:27:47,679 Speaker 1: Like that is a thousand times better than having nothing, 509 00:27:48,160 --> 00:27:50,720 Speaker 1: And the stress of like I have to get home 510 00:27:50,760 --> 00:27:52,880 Speaker 1: and make my homemade smoothie is going to be worse 511 00:27:52,920 --> 00:27:56,359 Speaker 1: for you than having the pre made shake. So you know, 512 00:27:56,400 --> 00:27:59,280 Speaker 1: it's all in context of the bigger picture, like do 513 00:27:59,400 --> 00:28:02,240 Speaker 1: what you can start where you are, and I don't 514 00:28:02,280 --> 00:28:04,440 Speaker 1: think it's realistic for anybody to be doing one hundred 515 00:28:04,440 --> 00:28:08,239 Speaker 1: percent homemade, so keep it all in perspective. I do 516 00:28:08,400 --> 00:28:12,119 Speaker 1: also want to add a note on plant milks and 517 00:28:12,200 --> 00:28:16,320 Speaker 1: dairy because I think people are very anti dairy these 518 00:28:16,440 --> 00:28:20,760 Speaker 1: days and everything is a plant milk, and that can 519 00:28:20,840 --> 00:28:24,600 Speaker 1: be a major loss of protein because cow's milk is 520 00:28:24,640 --> 00:28:28,080 Speaker 1: a great source of protein. And so if you are 521 00:28:28,119 --> 00:28:31,719 Speaker 1: someone who cooks your oatmeal in milk or has cereal 522 00:28:31,760 --> 00:28:34,720 Speaker 1: for breakfast and you take away cow's milk and switch 523 00:28:34,760 --> 00:28:37,800 Speaker 1: it out with almond milk, which I like to call 524 00:28:37,840 --> 00:28:42,280 Speaker 1: glorified water. You're losing a whole serving of protein there. 525 00:28:42,400 --> 00:28:46,960 Speaker 1: So like, yes, plant milks have this kind of health 526 00:28:47,000 --> 00:28:49,120 Speaker 1: halo around them now, But you want to think about 527 00:28:49,160 --> 00:28:51,720 Speaker 1: yourself and your goals and if increasing protein is a 528 00:28:51,760 --> 00:28:54,920 Speaker 1: goal of yours, and if you tolerate dairy, there's really 529 00:28:54,960 --> 00:28:58,480 Speaker 1: no reason to cut it out. If you don't tolerate dairy, 530 00:28:59,480 --> 00:29:02,000 Speaker 1: you have a few options. There are things like lack 531 00:29:02,040 --> 00:29:05,200 Speaker 1: tailed milk that re add the lactase enzyme so you 532 00:29:05,240 --> 00:29:09,120 Speaker 1: can digest it. If you don't eat dairy for ethical reasons, 533 00:29:09,480 --> 00:29:12,120 Speaker 1: then I recommend soy milk because that is going to 534 00:29:12,160 --> 00:29:14,640 Speaker 1: have the most similar nutrient profile. It's also going to 535 00:29:14,640 --> 00:29:18,640 Speaker 1: give you protein from the soy. So just because everybody 536 00:29:18,720 --> 00:29:21,000 Speaker 1: and their mother is drinking almond milk doesn't mean it's 537 00:29:21,000 --> 00:29:23,400 Speaker 1: the best thing for you. And if it leaves you hungry, 538 00:29:23,760 --> 00:29:25,320 Speaker 1: then have the regular milk. 539 00:29:25,800 --> 00:29:26,920 Speaker 3: Have the regular milk. 540 00:29:27,040 --> 00:29:30,720 Speaker 2: She says, Yes, I love this, so many helpful tips 541 00:29:30,760 --> 00:29:32,840 Speaker 2: in here. I'm really glad that we were able to 542 00:29:32,880 --> 00:29:34,920 Speaker 2: break this down again. I do want to make sure 543 00:29:35,200 --> 00:29:38,400 Speaker 2: that we reiterate for the upteenth time. If you are 544 00:29:38,640 --> 00:29:41,959 Speaker 2: trying to hit a certain goal, have certain things on 545 00:29:42,000 --> 00:29:44,160 Speaker 2: your radar. Make sure you top one on one with 546 00:29:44,280 --> 00:29:46,880 Speaker 2: a registered dietitian. I'm going to link Michelle's info in 547 00:29:47,440 --> 00:29:49,240 Speaker 2: the show notes to this episode if you want to 548 00:29:49,280 --> 00:29:52,680 Speaker 2: reach out to her. But regardless, do yourself a favor 549 00:29:52,880 --> 00:29:55,920 Speaker 2: and get some personalized intel. Michelle, how do the hurdlers 550 00:29:56,160 --> 00:29:58,120 Speaker 2: keep up with you? How do they follow along with you? 551 00:29:58,440 --> 00:30:03,680 Speaker 1: Give me your in Yes, I am at Michelle Pillar 552 00:30:03,760 --> 00:30:08,200 Speaker 1: Pitch Nutrition on Instagram. My website is Michellepilopitch dot Com. 553 00:30:08,680 --> 00:30:11,760 Speaker 1: I'm Michelle Pilopitch on TikTok and I think those are 554 00:30:11,800 --> 00:30:14,240 Speaker 1: all the best places to find me. I also do 555 00:30:14,360 --> 00:30:17,520 Speaker 1: have a free handout that I'm going to have linked 556 00:30:17,560 --> 00:30:19,360 Speaker 1: on the shop page on my website that is a 557 00:30:19,400 --> 00:30:22,320 Speaker 1: big master list of food sources of all your different 558 00:30:22,360 --> 00:30:26,120 Speaker 1: macronutrients protein, carb, fat, so people can go download that 559 00:30:26,400 --> 00:30:29,360 Speaker 1: for free if they need some ideas for different sources 560 00:30:29,360 --> 00:30:30,640 Speaker 1: of all these things we're talking about. 561 00:30:30,920 --> 00:30:32,440 Speaker 3: We love that, we love freebees. 562 00:30:32,560 --> 00:30:35,240 Speaker 2: I'm over at Emily a Body and at Hurdle Podcast 563 00:30:35,440 --> 00:30:37,080 Speaker 2: Another Hurdle Conquered. 564 00:30:37,480 --> 00:30:38,520 Speaker 3: Catch you guys next time.