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Speaker 1: I think, if anything for people to get from this podcast,

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Speaker 1: it's not whether you are plant based vegan or if

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Speaker 1: you are someone who does consume meat, it is do

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Speaker 1: you get enough plant diversity in your day?

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Speaker 2: Hey Hurdlers, Emily Abadi here bringing you another installment of

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Speaker 2: Hurdle Moment from Hurdle.

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Speaker 3: Today.

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Speaker 2: For the show, I am chatting with my good friend

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Speaker 2: and past Hurdle guest, Dan Churchill. He is a performance

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Speaker 2: chef of me on back what that means in today's episode,

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Speaker 2: also the owner of the cutest, most perfect cafe here

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Speaker 2: in New York City called Charlie Street.

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Speaker 3: He's really just a lovely human.

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Speaker 2: Today Dan and I are talking all things plant based diet.

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Speaker 2: So many questions answered here, everything from what exactly is.

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Speaker 3: A plant based diet?

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Speaker 2: Does that mean that I'm eating absolutely no animal products?

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Speaker 2: Do I need to take supplements if I'm consuming mostly

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Speaker 2: plant based diets? How many fruits and vegetables does one

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Speaker 2: eat on this sort of thing? What are the benefits?

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Speaker 2: Why do we keep hearing about this? Do I need

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Speaker 2: to go all in to reap those benefits? We answer

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Speaker 2: all of these questions and more. Before I get into it.

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Speaker 2: I do want to thank my sponsor at Beam, I

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Speaker 2: I'm less likely to hit snooze. I feel like I

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Speaker 3: I have exciting news.

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Speaker 2: Now, of course, that code applies to everything else they

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Speaker 2: need any recommendations, I am here to facilitate again, head

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Speaker 2: checkout for at least fifteen percent off today if you

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Speaker 2: haven't done so yet. I know I say this all

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Speaker 2: the time, but please head on over in to Apple

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Speaker 2: Podcasts and rate interview a Hurdle.

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Speaker 3: It makes a world of difference and we'll.

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Speaker 2: Hopefully help other people discover this podcast.

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Speaker 3: That you love oh so much.

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Speaker 2: And while you're in there, make sure to subscribe to

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Speaker 2: Dan's podcast called The Epic Table. Follow Hurdle over on

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Speaker 2: social media. It's at Hurdle podcast.

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Speaker 3: I am over at.

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Speaker 2: Emily a Body, and I do want to say just

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Speaker 2: one more thing. I feel as though, and I feel

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Speaker 2: like everyone I talk to has been like going through

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Speaker 2: it lately.

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Speaker 3: I feel like.

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Speaker 2: We kind of see the light at the end of

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Speaker 2: the tunnel with this Corona thing, but it also feels

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Speaker 2: like it's not here soon enough. So I just want

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Speaker 2: you to know if you are like frustrated and feel

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Speaker 2: like the world is crashing and that whatever that you're

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Speaker 2: doing is just not enough, you are not the only

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Speaker 2: one that may be feeling this way. We are gonna

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Speaker 2: get through these hurdles as they come, and together we

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Speaker 2: are stronger If you need a little bit of support

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Speaker 2: to keep you going, head on over to the show

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Speaker 2: notes and click the link to join the Secret Hurdle

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Speaker 2: Facebook group. There, we've got a whole lot of support

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Speaker 2: and good vibes going on.

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Speaker 3: I got your back with that. Let's get to hurdling today.

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Speaker 3: I'm sitting down with Dan Churchill. He is a performance chef.

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Speaker 2: We're going to talk about that term in just a second,

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Speaker 2: and also a podcast host of the Epic Table.

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Speaker 3: How are you doing Dan?

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Speaker 1: He leave bon it. This is usually I have the

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Speaker 1: honor of every Tuesday morning of seeing you devoured delicious,

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Speaker 1: gluten free chopping on a muffin at Charlie Street. But

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Speaker 1: we'll we'll have to do this remotely. But now I'm

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Speaker 1: very well, I'm very well disappointed not seeing you in person,

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Speaker 1: but nevertheless, always good to hear your voice.

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Speaker 3: I know. Well. A couple of things worth highlighting there.

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Speaker 2: First off, Dan is the owner of a little adorable

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Speaker 2: cafe down on Kenmar if you're local to New York,

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Speaker 2: called Charlie Street. They do have delicious banana chocolate jit muffins,

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Speaker 2: huge favorite of mine and they've been one of my

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Speaker 2: saving greeces. I mean just being there in a capacity

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Speaker 2: over the last year. Maybe not as frequently the last

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Speaker 2: few weeks, just because the cold has been so extreme here,

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Speaker 2: but I was in quite a little routine of doing

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Speaker 2: a little track workout, biking over to Charlie Street and

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Speaker 2: having like a little mourning for myself.

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Speaker 1: It was quite awesome to see you in your element

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Speaker 1: of morning retained, no doubt you talk about all the time,

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Speaker 1: and to see you, you know, it just kind of

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Speaker 1: sitting and chilling because I know that lives like we

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Speaker 1: live can be quite hectic, so I now it was

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Speaker 1: always a pleasant, beautiful surprise to see on a Tuesday morning.

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Speaker 3: The oh you're so sweet to me.

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Speaker 2: Well, it's kind of crazy because the last time we

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Speaker 2: talked for the show, episode twelve, Dan Churchill, May twentieth,

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Speaker 2: twenty eighteen.

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Speaker 3: It feels like another lifetime.

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Speaker 1: Wow, I remember that in that lovely studio and you go, wow,

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Speaker 1: that was just an awesome moment. That was Effie. Was

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Speaker 1: it two years three years ago?

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Speaker 3: Now three three years, three years? And I think the

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Speaker 3: craziest thing about it is I look at photos that

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Speaker 3: we took that day. You look like a child, I know.

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Speaker 1: And to be honest, if I shaved what we would

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Speaker 1: to some degree this discretion cool facial hair right now,

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Speaker 1: it'd probably be the same situation. I definitely have a

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Speaker 1: baby face and I have to I have to cover

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Speaker 1: it up with this somewhat hair that I have on

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Speaker 1: my face at this point in time.

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Speaker 3: So before we get into the swing of things today,

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Speaker 3: before we dive into our topic, which is talking about

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Speaker 3: plant based eating and a plant based diet, give me

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Speaker 3: a little bit of a rundown on what life is

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Speaker 3: looking like for you these days.

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Speaker 1: Yeah, so I think twenty twenty was an interesting one

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Speaker 1: were we kind of in forecast, But twenty twenty one

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Speaker 1: is something that's just like I was excited to start

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Speaker 1: of twenty twenty. The restaurant obviously restaurant industry right now

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Speaker 1: is pretty tough, but we are We're releasing a product

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Speaker 1: that's going to be truly game changing in the plant

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Speaker 1: based sector as well, which is really really cool. So

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Speaker 1: that's one key event that's got And then with myself,

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Speaker 1: I know, continue to grow this podcast around human performance

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Speaker 1: that no doubt people just your audiences love getting some

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Speaker 1: phenomenal guests on and whatnot. I've got some pretty key

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Speaker 1: events out there that I can't talk about just yet

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Speaker 1: that I'll be being a part of with some partnerships,

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Speaker 1: but two just really cool things and just like just

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Speaker 1: side not I think we always talk professionally. I'm really

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Speaker 1: excited to crush a half iron Man this year, and

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Speaker 1: then I know you know this well with the marathon game.

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Speaker 1: I'm excited to do the New York City Marathon again

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Speaker 1: at the end of this year, hopefully goes ahead. So

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Speaker 1: building constantly building our brands and making people healthy through

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Speaker 1: food is what I do.

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Speaker 3: I love this.

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Speaker 2: I love this for you talk to me about the

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Speaker 2: Iron Man. Do you have a specific one you're eyeing

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Speaker 2: at the moment.

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Speaker 1: Yeah, there's one of the twenty second of May in

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Speaker 1: New York. It's New York's actually could be jeez, forgive me,

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Speaker 1: it's on the twenty second of May. I know that much.

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Speaker 1: I've actually booked it and just for some I didn't

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Speaker 1: obviously have my fats this morning because my memory is terrible.

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Speaker 1: But essentially I'm going to be doing my first half

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Speaker 1: iron Man. I've been really inspired by a lot of people,

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Speaker 1: I say, across all platforms that are in an industry.

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Speaker 1: And then either you know, are just on the side

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Speaker 1: doing something like this, And for me, I'm always you know,

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Speaker 1: I'm always doing very active things, whether walking on my

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Speaker 1: hands or whatever. But I haven't done like a competition

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Speaker 1: in a very long time other than the marathon. So

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Speaker 1: I'm looking forward to training for that, documenting it, and

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Speaker 1: then obviously having all the people that I'm fortunate to

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Speaker 1: work with from their food and their nutrition, and then

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Speaker 1: actually apply to get them to give me help. Now

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Speaker 1: some of the best you know people in the sport

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Speaker 1: and also just individually swimming, cycling, all that kind of stuff.

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Speaker 1: So I'm really looking forward to it.

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Speaker 3: I dig this for you.

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Speaker 2: We need to talk about our fine, how I can

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Speaker 2: get how I can get involved, so okay, and then

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Speaker 2: give the hurdlers a little background on your experience as

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Speaker 2: a chef before we get into talking about all things

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Speaker 2: plant based. So how long have you been in this

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Speaker 2: line of work and have you always been someone who

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Speaker 2: cooks and thinks and operates with this plant based mindset?

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Speaker 1: Yes? So interesting. So I guess that I was a

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Speaker 1: chef before as a performan chef, and before as a chef,

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Speaker 1: I was a strength and conditioning coach. If you guys

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Speaker 1: need a bit more of information, on that you can

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Speaker 1: definitely is an episode twelve of the Herd podcast for sure.

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Speaker 1: But essentially I transitioned from you know, I did my

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Speaker 1: degree in my master's and exercise science and then transitioned

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Speaker 1: to becoming a chef just because I just saw there

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Speaker 1: was a massive, massive issue that no matter what level

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Speaker 1: athlete you were, there was always this ability to disconnect

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Speaker 1: with nutrition because it was just somewhat foreign. So I

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Speaker 1: knew the nutrition landscape through my studies. I dealt with

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Speaker 1: athletes because I was a strength and conditioning coach, and

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Speaker 1: so I had the ability to build report already and

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Speaker 1: actually applied recipes because I've been cooking from a young age.

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Speaker 1: So I essentially transitioned from being that strength conditioning coach

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Speaker 1: to then applying my nutritional knowledge through food through recipes,

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Speaker 1: and then after that, like honestly, I wrote cookbooks and

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Speaker 1: then allowed me to come to America and here I

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Speaker 1: was working with teams in Australia. Here I've been able

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Speaker 1: to work with teams and individuals, and so what it

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Speaker 1: entails is I have athletes who you know, you've got

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Speaker 1: a nutritionist and the ability for nutritionist to outline what

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Speaker 1: individuals should have or they tell a chef what to have,

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Speaker 1: it's the application that matters. And I think that this

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Speaker 1: whether you're an athlete or not, it applies to you

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Speaker 1: as well. It's like you can build up as much

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Speaker 1: information as you know your brain can handle. My job

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Speaker 1: is to help you actually apply that information to your

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Speaker 1: goal set or what you're trying to achieve. So now

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Speaker 1: what I do is, you know, if i'm I have

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Speaker 1: projects where I'm consulted to go into heavy competitions and

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Speaker 1: look after a team or an individual, and there's a

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Speaker 1: lot of project based, you know, information I have analyze

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Speaker 1: going into that, and so I break down the gut microbiome.

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Speaker 1: I look into what their habits are, what they've been having,

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Speaker 1: so I understand, you know, what they can handle and

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Speaker 1: how much of a drastic change I should, if any make,

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Speaker 1: And then you know, that kind of lines myself to

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Speaker 1: also apply that to everyday individuals. Who are you looking

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Speaker 1: to improve themselves and improve their human performance. So I

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Speaker 1: apply my physiological knowledge that I get from my studies

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Speaker 1: and also the fortunate people that I get to have

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Speaker 1: in my podcast that just share their wealth of expertise,

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Speaker 1: like you know, it's amazing. We're pretty much. And you

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Speaker 1: know this like having a podcast is like do an

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Speaker 1: MBA because you have a guest on each time that

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Speaker 1: you learn so much about an area of the world,

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Speaker 1: which is exciting. So through that unlevel to apply that

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Speaker 1: knowledge and help cook meals and also help facilitate nutritional

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Speaker 1: understandings to athletes as well as individuals if they are wanted.

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Speaker 3: If someone is brand new to the Epic Table podcast,

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Speaker 3: give me one or two episodes that they should kick

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Speaker 3: start their listening with.

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Speaker 1: Oh, such good question, and no doubt that the number

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Speaker 1: one strett of that is with doctor will Balsowitz or

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Speaker 1: known as doctor Willie B. He's I call him doctor

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Speaker 1: Willy B. Doctor B's what people generally speak you can

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Speaker 1: call him. He's a gastrondiologist. He's amazing. He's known as

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Speaker 1: the Gut Health MD on Instagram. He's written a book

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Speaker 1: called Fiberfield and he's just His podcast is by far

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Speaker 1: the most popular one I've ever had, and listening to

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Speaker 1: him speak about the gut is such a beautiful understanding

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Speaker 1: of what goes on inside of us. And I've always

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Speaker 1: had a respect for the gut and microbiome, but I

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Speaker 1: think people listening truly get a grasp of firstly his

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Speaker 1: expertise what we are, what we're achieving with bridging the

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Speaker 1: gap between human performance and cooking on the Big Table podcast,

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Speaker 1: and then on top of that, getting people to actually

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Speaker 1: apply it through you know, questioning what they're having and

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Speaker 1: actually thinking about it. So this this like between that

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Speaker 1: and Andrew Huberman. Andrew Hueman is one of the smartest

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Speaker 1: people I've ever had the fortunate opportunity to talk with.

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Speaker 1: He's a neuroscientist, and he's a cool neuroscientist. He's like, honestly,

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Speaker 1: if you could put a billboard of someone who's cool

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Speaker 1: and can actually speak to people, not that you know

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Speaker 1: neuroscientists can't do that, it's just that you think neuroscientists,

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Speaker 1: you think NASA or like Mars or something like that.

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Speaker 1: And he's just a really cool dude. And he's also

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Speaker 1: one of the smartest people I've ever met. So they're

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Speaker 1: the two podcasts I would definitely recommend. Both of them

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Speaker 1: have done multiple podcasts with me, but leading into the

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Speaker 1: plant based sector, and like I've built up such an

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Speaker 1: understanding of literature, reading references, review articles, double placebo blind studies,

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Speaker 1: all these things, and speaking to people like doctor b

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Speaker 1: and other people in the health industry, and there's a

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Speaker 1: lot of similarities that come across all these studies that

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Speaker 1: despite the confusion we have with what to eat for ourselves,

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Speaker 1: there's a lot of similarities when it comes to the

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Speaker 1: benefits of plants. And that's essentially where I've really focused

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Speaker 1: my attention in that. I think if anything for people

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Speaker 1: to get from this podcast, it's not whether you are

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Speaker 1: plant based, vegan or if you are someone who does

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Speaker 1: consume meat. It is do you get enough plant diversity

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Speaker 1: in your day? And I think that's what's most important

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Speaker 1: for people to remember. And we can go into that

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Speaker 1: if you wish.

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Speaker 3: Oh for sure.

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Speaker 2: So first off needs to be highlighted this sentence. I've

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Speaker 2: always been a fan of the gut. Just need to

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Speaker 2: throw that out there. So talk to me first and foremost,

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Speaker 2: let's outline what is a plant based diet, because I

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Speaker 2: think a huge misconception is that you can have absolutely zero,

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Speaker 2: absolutely nothing to do with animal products or anything animal.

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Speaker 2: So let's first outline what a plant based diet is.

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Speaker 1: Yeah, and I think I'll use vegan as as a

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Speaker 1: great comparison. There's actually a difference between plant based and

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Speaker 1: vegan so plant based and there's plant based, and there's

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Speaker 1: plant food plant based whole food, right, so there's different

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Speaker 1: iterations of it. Essentially, plant based as you derived the

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Speaker 1: majority and if not all, your intake through plants and

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Speaker 1: plants style products. Plant whole foods is where you will

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Speaker 1: not use any process ingredients that maybe you know derived

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Speaker 1: from plants. So you could have some sort of processed

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Speaker 1: CpG product that is formulated to still include no animal products,

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Speaker 1: but it's obviously processed, so that could be under plant based.

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Speaker 1: But a plant based whole food diet is one that

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Speaker 1: would not include processed ingredients. Now that why is that

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Speaker 1: difference to vegan Well, veganism is a inclusive of the

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Speaker 1: plant based aspect, but also it is more than just

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Speaker 1: the diet. It actually is surrounded by, you know, the

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Speaker 1: lifestyle choices about you not purchasing anything that's whether it

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Speaker 1: be pharmaceutical goods it's had tested on animal studies or

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Speaker 1: even clothes you're wearing. And there's there's different layers and

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Speaker 1: tiers to it. But essentially that the plant based aspect

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Speaker 1: is you know, you can kind of look into three

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Speaker 1: kind of categories if you will.

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Speaker 2: Now that we know the breakdown, let's get into the benefits.

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Speaker 2: So talk me through some of the top level perks

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Speaker 2: to eat a plant based diet.

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Speaker 1: Sure, so really important to understand. And this is the

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Speaker 1: most important thing that you know. I'm currently writing my

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Speaker 1: next book, am, and this is really exciting to talk about.

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Speaker 1: The most important thing that people need to know is

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Speaker 1: you are your own gut. And what I mean by

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Speaker 1: that is it doesn't matter what you read, what I

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Speaker 1: tell you. At the end of the day, you have

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Speaker 1: to listen to your gut. And the term bio individuality

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Speaker 1: is so important here and so you know, I think

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Speaker 1: my purpose of why I'm answering like this first is

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Speaker 1: if I say eat plant based foods and you do,

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Speaker 1: and you're still getting irritations or you know, you're getting

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Speaker 1: some concerns, it's so important to not just do things

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Speaker 1: because you were told to, but to actually listen to

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Speaker 1: your gut. And your gut is smarter than we think.

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Speaker 1: It's connected to the brain actually quite directly, but essentially

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Speaker 1: it's so important. We'll kick that off by that number two.

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Speaker 1: So once you've kind of got that fam around, we

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Speaker 1: can go into detail on how to listen to your gut.

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Speaker 1: A little bit more, we'll talk about the actual aspects

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Speaker 1: of plant based diet. Now we can say that with

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Speaker 1: very very absolute confidence that despite the fact if you're

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Speaker 1: plant based on not the most important thing is to

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Speaker 1: get plant diversity. I said that earlier. Now the reason

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Speaker 1: for that is you have probotics which help feed the

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Speaker 1: probiotics which lead to post biotics. And we talk about

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Speaker 1: this in that same podcast I was telling you about

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Speaker 1: from doctor be Now, why is this important. The probotics

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Speaker 1: of the dietary fibers, the starts, the resistance starts that

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Speaker 1: we want to break down to help feed our probotics.

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Speaker 1: Our probotics are our warriors. We have this microbiome, this flora,

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Speaker 1: this essentially these warriors, which we actually have more warriors

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Speaker 1: inside of us than we have our living cells. So

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Speaker 1: it's important to look after those guys. And then you

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Speaker 1: have the result of the probotics being consumed and had

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Speaker 1: by the probotics, we result in post biotics. Now postbotics

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Speaker 1: are short changed, short changed batty acids. And with this

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Speaker 1: we have the ability to look after o and testinal permeability,

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Speaker 1: there's all those kinds of things. They have the ability

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Speaker 1: to connect with the brain they help the ability to

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Speaker 1: send off the right messengers, and they have all these

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Speaker 1: anti inflammatory properties too. So with all that in mind,

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Speaker 1: why is important to diversity of plants. Well, with each

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Speaker 1: variety of plants they provide a different number of dietary fibers,

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Speaker 1: and the more variety of dietary fibers and that probiotic

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Speaker 1: you get the probotic to get their diversity. Now, the

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Speaker 1: more diversity you have, the better it is to create

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Speaker 1: a diversity of short champ aunty acids. So to put

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Speaker 1: this into like a really simple analogy, like if you

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Speaker 1: had a team, if you had a bunch of Lebron James. Actually,

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Speaker 1: it's probably not a bad No, that's a bad idea. Okay,

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Speaker 1: has this You've got Patrick Mahomes. Patrick Mahomes is an

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Speaker 1: amazing pocket like whatever you want to call him, is

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Speaker 1: a wizard. But if he doesn't have anyone to defend him,

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Speaker 1: and if he hasn't underthrow to it doesn't matter who

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Speaker 1: he is, because he can't score unless he just runs

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Speaker 1: the whole field. Right. So the importance of having a

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Speaker 1: diverse team of microbiota is so that each one has

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Speaker 1: his role and each one does their job to perform

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Speaker 1: the or instigate the right neurotransmitter or the right metabolic

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Speaker 1: pathway to take place. So that's one of the benefits

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Speaker 1: is like your plant diversity helps instigate anti inflammatory responses.

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Speaker 1: It helps instigate a lot of properties of insulin sensitivity,

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Speaker 1: so you know, preventing the onset of diabetes. We also

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Speaker 1: look at things like longevity and actual cognitive performance. And

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Speaker 1: this is why it's interesting because you have the brain

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Speaker 1: connected to the gut quite directly through something called the

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Speaker 1: vagus nerve, and what their job is to actually do

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Speaker 1: is to help work with each other. So not to

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Speaker 1: deft too much here, but if you eat foods that

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Speaker 1: do not cooperate with your gut, your brain knows about it,

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Speaker 1: and then you know about it, and so there's always

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Speaker 1: signaling and goes on. So I think it's important to

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Speaker 1: look at plants because they contain the dietary fiber we need,

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Speaker 1: the resistance starts they need, and they do contain protein means, fats,

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Speaker 1: and carbohydrates. The most important thing, and I say most

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Speaker 1: important thing, is that we do not talk about this enough.

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Speaker 1: And that's why I say it's most important, not because

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Speaker 1: it's actually more important, but because I don't think we

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Speaker 1: talk about enough. It contains the micronutrients that we require

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Speaker 1: to thrive and to use. In another analogy, you can

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Speaker 1: have all the proteins in your system that you want

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Speaker 1: to build strong, healthy muscles, but if you don't have

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Speaker 1: the resources to apply those proteins to where they need

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Speaker 1: to go. They don't have the highway or the truck

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Speaker 1: or the vessel from the travel down there, which are

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Speaker 1: part of the micronutrients, or the ability to activate enzymes

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Speaker 1: to actually get them to do their job. There's no

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Speaker 1: point having the proteins in the first place. All they

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Speaker 1: are doing is floating around in their floatation device, chilling

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Speaker 1: and to some degree actually craising a lot of chronic inflammation.

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Speaker 1: So on one side of it, they contain the dietary

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Speaker 1: fiber we need for our probiotics that are probotics, for

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Speaker 1: feed out probotics to result in our postbodics. On the

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Speaker 1: other side, they also contain play and tief mocker nutrients

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Speaker 1: that we required to thrive. So is that is? How's

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Speaker 1: that sound?

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Speaker 3: It sounds great.

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Speaker 2: I'm going to be mindful of the fact that although

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Speaker 2: I do think a good chunk of my audience knows

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Speaker 2: who Patrick Mahomes is. We're talking about like a quarterback

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Speaker 2: throwing to the rest of the people on the field.

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Speaker 3: He needs the rest of the players. Just want to

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Speaker 3: make sure nothing gets lost in translation with the.

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Speaker 1: Sorry apologies, I'm very beyond sports analogies.

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Speaker 3: Oh no, I think your sports. I was completely following

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Speaker 3: the sports now, but I want to make sure that

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Speaker 3: we totally understand what's happening with a plant based diet. Okay,

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Speaker 3: so lots of perks here. You mentioned the word protein

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Speaker 3: a lot, obviously in a little bit different of a

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Speaker 3: sense here, But talk to me about the big concern

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Speaker 3: that many have when it comes to a plant based diet,

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Speaker 3: about the fact that they may not be getting as

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Speaker 3: much protein as they would if they were leaning into

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Speaker 3: more animal based products.

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Speaker 1: Cool, awesome, The most probably a Google search aspect. If

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Speaker 1: we're plant based, so we all think that we need

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Speaker 1: animal based product to get our daily intake. So I'm

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Speaker 1: going to break that down first. So, if you're trying

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Speaker 1: to build lean muscle, one of the best ways to

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Speaker 1: do this is to see if you obviously get adequate

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Speaker 1: intake of your protein. And so one of the measurements

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Speaker 1: we talk about is one of the studies talked about

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Speaker 1: having to in order to build ten percent lean muscle,

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Speaker 1: you need to have if you are working in a

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Speaker 1: body pound, if you're working in pounds, which most of

438
00:22:34,000 --> 00:22:37,000
Speaker 1: your audience are, times your pounds are by zero point

439
00:22:37,000 --> 00:22:40,640
Speaker 1: six your body weight. So for example, Via, we're weighing

440
00:22:40,680 --> 00:22:43,280
Speaker 1: right out at one seventy eight, times that by zero

441
00:22:43,280 --> 00:22:46,119
Speaker 1: point six, and that is the amount. There is the

442
00:22:46,160 --> 00:22:49,160
Speaker 1: amount you should be having in grams of protein daily. Right,

443
00:22:49,240 --> 00:22:52,080
Speaker 1: that's to build ten percent lean muscle. Right. If some

444
00:22:52,119 --> 00:22:54,440
Speaker 1: people look at that and go, that's an astronomical number.

445
00:22:54,480 --> 00:22:57,720
Speaker 1: Some people go, I'm hitting that easily, right, And this

446
00:22:57,760 --> 00:23:01,240
Speaker 1: is again you going back to buy individuality. So it's

447
00:23:01,280 --> 00:23:04,640
Speaker 1: important to look at what we are having in its

448
00:23:04,760 --> 00:23:07,320
Speaker 1: entirety and know that there's protein, and there's protein. You

449
00:23:07,359 --> 00:23:10,320
Speaker 1: have amino acids twenty amino acids that make up are

450
00:23:10,320 --> 00:23:12,720
Speaker 1: complete the ability to have complete protein, some of which

451
00:23:12,760 --> 00:23:14,639
Speaker 1: we actually have inside of us already. Then you have

452
00:23:14,680 --> 00:23:17,359
Speaker 1: these sentual amino acids we require to actually get indigenously,

453
00:23:17,480 --> 00:23:20,800
Speaker 1: meaning we have to consume them. Why this is important

454
00:23:20,960 --> 00:23:24,760
Speaker 1: is because animal products are complete proteins. They all contain

455
00:23:24,880 --> 00:23:27,879
Speaker 1: things that we need all in one whereas plant proteins,

456
00:23:27,960 --> 00:23:29,320
Speaker 1: not all of them are. There's a few that are

457
00:23:29,359 --> 00:23:32,320
Speaker 1: actually and there's things like kin one which is and

458
00:23:32,359 --> 00:23:34,320
Speaker 1: there's a number of others that I can share a

459
00:23:34,320 --> 00:23:37,600
Speaker 1: little link to later. But essentially the importance is most

460
00:23:37,640 --> 00:23:40,800
Speaker 1: people think they don't get enough protein purely because there's

461
00:23:40,840 --> 00:23:44,159
Speaker 1: not a you know, there's not the complete protein in

462
00:23:44,200 --> 00:23:47,280
Speaker 1: that they don't have the entirety of the amino acids

463
00:23:47,280 --> 00:23:50,399
Speaker 1: we require to make up the completion in order to

464
00:23:50,400 --> 00:23:52,320
Speaker 1: help our body function. But there are ways you can

465
00:23:52,359 --> 00:23:54,919
Speaker 1: do this still and get a combination. This is a

466
00:23:54,920 --> 00:23:58,879
Speaker 1: really simple one, but a PB and J sandwich on

467
00:23:59,000 --> 00:24:02,600
Speaker 1: your typical for sourdo with seeds from the peanuts and

468
00:24:02,640 --> 00:24:06,000
Speaker 1: stuff that actually contains the complete protein. Now I know

469
00:24:06,040 --> 00:24:07,320
Speaker 1: it's like, well down, I'm not going to have a

470
00:24:07,359 --> 00:24:10,480
Speaker 1: PBNJ naturally, but I'm just saying as an example of

471
00:24:10,440 --> 00:24:13,080
Speaker 1: a combination of foods and an exciting one, I might

472
00:24:13,119 --> 00:24:15,879
Speaker 1: add that's where you can still get your complete protein.

473
00:24:16,480 --> 00:24:19,240
Speaker 1: Why this is important, Well, there's certain things that the

474
00:24:19,280 --> 00:24:22,600
Speaker 1: plant based does not have in amino acids, but heavily so.

475
00:24:22,720 --> 00:24:24,560
Speaker 1: Lucine is one of the amino acids we need to

476
00:24:24,600 --> 00:24:26,560
Speaker 1: look at and there's multiple ways you can still get

477
00:24:26,560 --> 00:24:28,840
Speaker 1: that from certain plants, and it's actually a more obvious

478
00:24:28,880 --> 00:24:32,640
Speaker 1: than we think. But that's generally speaking. The biggest thing

479
00:24:32,680 --> 00:24:36,840
Speaker 1: that people get confused about or question rather whether to

480
00:24:36,880 --> 00:24:39,720
Speaker 1: go off a plant, whether to go plant based, is

481
00:24:39,760 --> 00:24:42,720
Speaker 1: whether they're going to get enough protein in that day. Now,

482
00:24:43,600 --> 00:24:46,160
Speaker 1: I will tell you it doesn't matter how much protein

483
00:24:46,200 --> 00:24:49,439
Speaker 1: you consume. It doesn't matter. You can have four hundred

484
00:24:49,440 --> 00:24:52,399
Speaker 1: grams of protein a day, just an astronomical number, and

485
00:24:52,440 --> 00:24:55,800
Speaker 1: that can come from whatever source it is. It's more

486
00:24:56,080 --> 00:24:58,080
Speaker 1: relevant and so much more important to focus on how

487
00:24:58,160 --> 00:25:02,240
Speaker 1: much your body actually absorbs. And that's the most important

488
00:25:02,240 --> 00:25:04,679
Speaker 1: thing to factor in. And this is where your bio

489
00:25:04,720 --> 00:25:08,399
Speaker 1: individuality comes in. Your ability to break down protein is

490
00:25:08,440 --> 00:25:11,399
Speaker 1: completely specific to you. You may be less efficient or

491
00:25:11,440 --> 00:25:14,840
Speaker 1: more efficient than MRI, and you may have a particular

492
00:25:14,840 --> 00:25:17,880
Speaker 1: protein or an enzyme that's more capable of doing something

493
00:25:17,960 --> 00:25:20,560
Speaker 1: that we can't do. But conversely, a nutrient that we

494
00:25:20,600 --> 00:25:23,239
Speaker 1: break down or a type of food that we break down,

495
00:25:23,320 --> 00:25:25,480
Speaker 1: we do better than you. And this is why it's

496
00:25:25,480 --> 00:25:29,639
Speaker 1: so important to factor in that some people don't have

497
00:25:29,680 --> 00:25:32,320
Speaker 1: the ability to break down animal protein. Some people don't

498
00:25:32,359 --> 00:25:34,760
Speaker 1: have the ability to break down plant based protein as

499
00:25:34,800 --> 00:25:37,600
Speaker 1: well solely without animal protein, and this is proven. I

500
00:25:37,640 --> 00:25:39,560
Speaker 1: have athletes who are plant based, I'll be honest. I

501
00:25:39,560 --> 00:25:41,960
Speaker 1: have athletes who are plant based who want to stay

502
00:25:42,240 --> 00:25:44,280
Speaker 1: plant based. I have athletes who are not plant based

503
00:25:44,280 --> 00:25:46,800
Speaker 1: and want to go plant based but just aren't showing

504
00:25:46,800 --> 00:25:49,560
Speaker 1: the signs of performance. Athletes are different, and I want

505
00:25:49,600 --> 00:25:52,880
Speaker 1: to continue to peeler on this point, Am, because it's

506
00:25:52,880 --> 00:25:57,560
Speaker 1: so important that whilst everyone everyone wants to look into

507
00:25:57,560 --> 00:25:59,680
Speaker 1: a way to build their human performance, they have to

508
00:25:59,720 --> 00:26:03,760
Speaker 1: look at just for them. So the most important thing

509
00:26:03,760 --> 00:26:06,080
Speaker 1: around plant based on not, as I said, is to

510
00:26:06,080 --> 00:26:08,920
Speaker 1: eat more plants. So the biggest thing is I said,

511
00:26:09,000 --> 00:26:11,480
Speaker 1: is not having enough amino acids, and there are still

512
00:26:11,520 --> 00:26:13,800
Speaker 1: ways you can do that. In fact, I see a

513
00:26:13,840 --> 00:26:17,080
Speaker 1: lot of people have a much better absorption rate from

514
00:26:17,200 --> 00:26:19,960
Speaker 1: nutrients from plants than I do from animal products.

515
00:26:20,640 --> 00:26:23,600
Speaker 2: And I think the next question that someone might have

516
00:26:23,760 --> 00:26:26,840
Speaker 2: listening to this show would be how do I know

517
00:26:26,960 --> 00:26:28,240
Speaker 2: how my body.

518
00:26:28,080 --> 00:26:29,399
Speaker 3: Is absorbing these things?

519
00:26:29,480 --> 00:26:32,160
Speaker 2: And that's where I think a lot of these new

520
00:26:33,359 --> 00:26:36,359
Speaker 2: I don't know how you label them, either apps or

521
00:26:36,440 --> 00:26:38,720
Speaker 2: products that are hitting the market that are helping us

522
00:26:38,800 --> 00:26:41,320
Speaker 2: understand how our metabolisms are working. I know, I had

523
00:26:42,160 --> 00:26:44,920
Speaker 2: Casey Means, she's the founder of Level's Health on the show.

524
00:26:45,520 --> 00:26:45,760
Speaker 1: I know.

525
00:26:45,880 --> 00:26:48,800
Speaker 2: Also there's another product I tried recently for the first

526
00:26:48,800 --> 00:26:52,480
Speaker 2: time called Vessel. But you can either lean into one

527
00:26:52,520 --> 00:26:55,920
Speaker 2: of these products to understand how your individual metabolism is working,

528
00:26:56,400 --> 00:26:59,280
Speaker 2: or you can, of course go in and consult with

529
00:26:59,320 --> 00:27:02,560
Speaker 2: a restrodet, a nutrition ish and expert. You can give

530
00:27:02,600 --> 00:27:05,000
Speaker 2: you some real insight into what's going on with your body.

531
00:27:05,160 --> 00:27:05,640
Speaker 3: Is that right?

532
00:27:05,840 --> 00:27:08,959
Speaker 1: Absolutely? Yeah, there's multiple things now. I'd like, you know,

533
00:27:09,280 --> 00:27:11,040
Speaker 1: we look at Whoop M and we see whoop and

534
00:27:11,040 --> 00:27:12,879
Speaker 1: we're like, that's great for recovery, but doesn't tug at

535
00:27:12,880 --> 00:27:15,240
Speaker 1: our gut marker bind. There's a lot of quantitative things

536
00:27:15,240 --> 00:27:18,000
Speaker 1: now Levels is definitely one of them, Zoe is another one,

537
00:27:18,040 --> 00:27:21,080
Speaker 1: and all these things that come out that are enabling

538
00:27:21,200 --> 00:27:23,280
Speaker 1: us to do that. Before that, it was very subjective.

539
00:27:23,400 --> 00:27:25,000
Speaker 1: You have to listen to your gut and to actually

540
00:27:25,080 --> 00:27:27,359
Speaker 1: to break down you know, whether or not something's actually

541
00:27:27,359 --> 00:27:29,720
Speaker 1: to be efficient for you. I keep using the chickpea's analogy.

542
00:27:29,800 --> 00:27:32,880
Speaker 1: Chickpea's full of a lot of you know, particular types

543
00:27:32,920 --> 00:27:35,879
Speaker 1: of iron grat in protein. For some plant based individuals.

544
00:27:36,160 --> 00:27:39,919
Speaker 1: But despite all this and the beautiful taste that we

545
00:27:40,040 --> 00:27:43,679
Speaker 1: get from that lovely dip of hummus, some people cannot

546
00:27:43,680 --> 00:27:48,880
Speaker 1: digest legames just as well, and that's just unfortunate the situation.

547
00:27:49,119 --> 00:27:51,280
Speaker 1: So if I said to people, go plant based and

548
00:27:51,320 --> 00:27:52,960
Speaker 1: make sure you get your beans, you legames all that

549
00:27:52,960 --> 00:27:54,680
Speaker 1: stuff up, and they're like trying to get their proteins

550
00:27:54,720 --> 00:27:55,840
Speaker 1: and all of a sudden, like Dan, I've been doing

551
00:27:55,840 --> 00:27:59,480
Speaker 1: this for like five weeks, and I've got really bad digestions, Like, well,

552
00:27:59,600 --> 00:28:01,679
Speaker 1: we have to listen to your gut, you know, if

553
00:28:01,680 --> 00:28:05,639
Speaker 1: you're if you're bow movement's irregular, if the type of

554
00:28:05,720 --> 00:28:08,480
Speaker 1: bower movement you're having is not you know, that strong,

555
00:28:08,880 --> 00:28:10,800
Speaker 1: and of course if you're not feeling that well, your

556
00:28:10,800 --> 00:28:12,760
Speaker 1: gut's going to react to your brain and vice versa,

557
00:28:12,800 --> 00:28:15,080
Speaker 1: and it's just going to create a big, big, big problem.

558
00:28:15,200 --> 00:28:17,199
Speaker 1: There are ways around that, and there are ways you

559
00:28:17,200 --> 00:28:20,639
Speaker 1: can look at maybe what you're consuming, maybe it's not

560
00:28:20,680 --> 00:28:23,680
Speaker 1: the actual product yourself where it's grown, and all these

561
00:28:23,680 --> 00:28:27,000
Speaker 1: other aspects. But you know, essentially, if you want to

562
00:28:27,080 --> 00:28:30,360
Speaker 1: quantitative analysis, it's really simple now to get these these

563
00:28:30,400 --> 00:28:32,800
Speaker 1: devices said to you, and they come back with a

564
00:28:32,800 --> 00:28:34,040
Speaker 1: beautiful test resolve as well.

565
00:28:34,200 --> 00:28:35,800
Speaker 2: A question that comes up, and you have kind of

566
00:28:35,800 --> 00:28:37,879
Speaker 2: touched on this as we've as we've gone along today.

567
00:28:38,240 --> 00:28:40,840
Speaker 2: Does someone have to go all in on a plant

568
00:28:40,880 --> 00:28:43,560
Speaker 2: based diet all of the time to reap the benefit.

569
00:28:45,200 --> 00:28:47,440
Speaker 1: I'm just going to be yeah, Like, the answer is

570
00:28:47,520 --> 00:28:50,600
Speaker 1: no in my opinion. And the reason for this is

571
00:28:50,600 --> 00:28:52,920
Speaker 1: going back to that sense of the number one thing

572
00:28:52,960 --> 00:28:55,479
Speaker 1: I said is bio individuality, and I'd love I'd love

573
00:28:55,520 --> 00:28:57,600
Speaker 1: to see more people go that way. I really would.

574
00:28:57,840 --> 00:29:01,239
Speaker 1: I myself am not completely planned based. I have a

575
00:29:01,320 --> 00:29:03,360
Speaker 1: lot of plants in my guard I have a lot

576
00:29:03,400 --> 00:29:05,880
Speaker 1: of plants in my diet, and I reckon I would

577
00:29:05,920 --> 00:29:10,240
Speaker 1: say I have I don't have red meat. That's why

578
00:29:10,240 --> 00:29:12,000
Speaker 1: I'm bringing out this product is to be good for

579
00:29:12,040 --> 00:29:13,880
Speaker 1: you and good for the planet. And you know, read

580
00:29:13,920 --> 00:29:17,960
Speaker 1: the read the world of things that are doing bad

581
00:29:17,960 --> 00:29:19,840
Speaker 1: for us and a bit more sustainable for the future.

582
00:29:20,240 --> 00:29:23,240
Speaker 1: But I have lots of fish. I love my fish.

583
00:29:23,280 --> 00:29:24,960
Speaker 1: When I say lots, I probably have it like four

584
00:29:25,000 --> 00:29:27,480
Speaker 1: times a week. Uh, and eggs, And it's just like

585
00:29:27,600 --> 00:29:30,880
Speaker 1: you know, I I know that works for me. I

586
00:29:30,880 --> 00:29:33,760
Speaker 1: can go plant based for like right now, I'm doing

587
00:29:33,760 --> 00:29:36,000
Speaker 1: my intimate fasting and I don't know if you've see,

588
00:29:36,040 --> 00:29:38,200
Speaker 1: but once a month, might my community do it? And

589
00:29:38,240 --> 00:29:40,280
Speaker 1: we do it the first five days Monday to fight

590
00:29:40,280 --> 00:29:42,800
Speaker 1: at every month, and along with that we set different

591
00:29:42,840 --> 00:29:44,560
Speaker 1: challenges along the way as well, Hey let's do a

592
00:29:44,600 --> 00:29:47,200
Speaker 1: whole two weeks of plant based and all these things

593
00:29:47,200 --> 00:29:49,640
Speaker 1: that we do. It's just like it's it's actually good

594
00:29:49,760 --> 00:29:52,480
Speaker 1: to stimulate the body, it's great to refresh the mind.

595
00:29:52,680 --> 00:29:55,440
Speaker 1: There's the process of photophogy that we get from intimate fasting.

596
00:29:55,440 --> 00:29:59,360
Speaker 1: It's another another topic of discussion, but more so like

597
00:29:59,440 --> 00:30:01,880
Speaker 1: the process of cleaning house and looking after your body

598
00:30:01,920 --> 00:30:04,560
Speaker 1: and stimulating it and giving it things that you know

599
00:30:04,600 --> 00:30:07,080
Speaker 1: you're not you haven't just focused on for some time

600
00:30:07,240 --> 00:30:11,000
Speaker 1: is amazing. Just rhetorical question for your listeners. It's like

601
00:30:11,120 --> 00:30:13,959
Speaker 1: what happens when you remove animal protein from your meals?

602
00:30:14,360 --> 00:30:17,959
Speaker 1: What do you cook? And it's like I don't know

603
00:30:18,000 --> 00:30:20,240
Speaker 1: what to cook? And that's an exciting thing to scary

604
00:30:20,280 --> 00:30:21,680
Speaker 1: thing because people like I don't know what to eat.

605
00:30:21,880 --> 00:30:25,280
Speaker 1: But if you remove something, you're forced to think about

606
00:30:25,280 --> 00:30:28,200
Speaker 1: what you can replace it with. And that's where, like

607
00:30:28,440 --> 00:30:31,960
Speaker 1: you know, people like myself with recipe, creations, easy, simple

608
00:30:32,000 --> 00:30:34,560
Speaker 1: tips who have the like this is what we do right.

609
00:30:34,600 --> 00:30:37,520
Speaker 1: We provide the resources for people to go, Okay, I

610
00:30:37,560 --> 00:30:40,480
Speaker 1: can actually do this, and what happens after some time

611
00:30:40,600 --> 00:30:42,720
Speaker 1: people go, hang on a second. I've just created five

612
00:30:42,720 --> 00:30:45,400
Speaker 1: recipes in the past month that I never had before,

613
00:30:45,800 --> 00:30:47,640
Speaker 1: and all of a sudden, when you are short on

614
00:30:47,960 --> 00:30:51,000
Speaker 1: time or you have a lack of protein, that has

615
00:30:51,040 --> 00:30:53,440
Speaker 1: like I made this this thing like two weeks ago.

616
00:30:53,840 --> 00:30:56,160
Speaker 1: I don't have to stress about adding protein to my

617
00:30:56,240 --> 00:30:57,920
Speaker 1: diet from an animal source. I'm just going to make

618
00:30:57,960 --> 00:31:00,120
Speaker 1: sure I get the complete protein from this. So in

619
00:31:00,160 --> 00:31:02,640
Speaker 1: answer your question, it's like you don't have to actually

620
00:31:02,680 --> 00:31:05,840
Speaker 1: In fact, I implore people to actually go and try

621
00:31:06,080 --> 00:31:09,040
Speaker 1: to be solid plant based for a certain period of time,

622
00:31:09,080 --> 00:31:11,360
Speaker 1: and not only will you get certain benefits and you

623
00:31:11,400 --> 00:31:13,800
Speaker 1: may get some digestive changes just because that's the way

624
00:31:13,840 --> 00:31:15,320
Speaker 1: it is, and we can touch on That's the reason

625
00:31:15,400 --> 00:31:18,720
Speaker 1: why I really focus on athletes a certain period of

626
00:31:19,680 --> 00:31:23,880
Speaker 1: certain time, pride actually working with them. But it's important

627
00:31:23,880 --> 00:31:26,520
Speaker 1: to really get that shock because you also also get

628
00:31:26,520 --> 00:31:30,120
Speaker 1: a learning experience you get from cooking new, different tasty meals.

629
00:31:30,320 --> 00:31:31,920
Speaker 1: I've got plenty of those on my website if they

630
00:31:31,920 --> 00:31:32,880
Speaker 1: all needs to know as well.

631
00:31:33,280 --> 00:31:36,320
Speaker 2: And I also think, as with anything in our health,

632
00:31:36,400 --> 00:31:40,160
Speaker 2: whether it is perhaps someone with a goal to lose

633
00:31:40,200 --> 00:31:43,960
Speaker 2: weight or to exercise more, you can't always go from

634
00:31:44,240 --> 00:31:47,920
Speaker 2: zero to one hundred. In fact, most experts would caution

635
00:31:48,120 --> 00:31:51,200
Speaker 2: against it. Sometimes you have to ease into it, as

636
00:31:51,200 --> 00:31:54,040
Speaker 2: you're suggesting, figuring out a certain amount of time, and

637
00:31:54,160 --> 00:31:57,720
Speaker 2: also not being so hard on yourself with this all

638
00:31:57,840 --> 00:32:02,880
Speaker 2: or nothing mentality, being positive and welcoming and satisfied, but

639
00:32:02,960 --> 00:32:05,880
Speaker 2: the fact that you are consciously trying to do something

640
00:32:05,920 --> 00:32:06,800
Speaker 2: good for your health.

641
00:32:07,160 --> 00:32:10,680
Speaker 3: And there might be a few hurdles along.

642
00:32:10,360 --> 00:32:15,400
Speaker 2: The way on brand, but you know what's important is

643
00:32:15,440 --> 00:32:17,120
Speaker 2: that again, you are trying to do something good for

644
00:32:17,120 --> 00:32:19,080
Speaker 2: your health. You are trying to make positive progress, and

645
00:32:19,080 --> 00:32:21,040
Speaker 2: you can't be too hard on yourself in the process.

646
00:32:21,360 --> 00:32:24,200
Speaker 1: Absolutely, and that's part of the journey anyway. Set yourself

647
00:32:24,200 --> 00:32:26,480
Speaker 1: a goal and achieve it. And if anyone's ever concerned

648
00:32:26,480 --> 00:32:29,480
Speaker 1: about like, you'll definitely you definitely lose weight on a

649
00:32:29,480 --> 00:32:31,880
Speaker 1: plant based diet if you don't eat enough. I have

650
00:32:32,360 --> 00:32:35,120
Speaker 1: three hundred and forty pounds linemen who want to be

651
00:32:35,240 --> 00:32:37,360
Speaker 1: plant based, and it's like, dude, you got to eat

652
00:32:37,360 --> 00:32:39,040
Speaker 1: a lot. That's just I'll be straight up on us

653
00:32:39,120 --> 00:32:40,920
Speaker 1: and that's awesome. So I just make sure we get

654
00:32:40,920 --> 00:32:44,240
Speaker 1: you that intake. But if you're ever concerned about generally,

655
00:32:44,360 --> 00:32:46,760
Speaker 1: you know, if you've got any individuals who want to

656
00:32:46,760 --> 00:32:48,440
Speaker 1: make sure they maintain their weight or even put on

657
00:32:48,480 --> 00:32:50,600
Speaker 1: weight plant based. I've got two people I need you

658
00:32:50,640 --> 00:32:53,400
Speaker 1: to look at. Number one. His name's Simon Hill, is

659
00:32:53,400 --> 00:32:55,920
Speaker 1: an Aussie. He's got a podcast called plant Proof. The

660
00:32:56,000 --> 00:32:59,320
Speaker 1: guy is big, Like when I say big, he's lean

661
00:33:00,040 --> 00:33:03,720
Speaker 1: and he just looks like he's jacked. Right, he's so big.

662
00:33:04,000 --> 00:33:06,200
Speaker 1: Now he's plant based. He actually has a podcast all

663
00:33:06,200 --> 00:33:09,920
Speaker 1: about evidence based nutrition. The second thing is his name

664
00:33:10,000 --> 00:33:12,840
Speaker 1: is James Newberry. James Newberry was two years ago the

665
00:33:12,880 --> 00:33:15,040
Speaker 1: fifth fittest man in the world. He's an Aussie. He's

666
00:33:15,040 --> 00:33:17,320
Speaker 1: also plant based. So if you need to think about

667
00:33:17,360 --> 00:33:20,240
Speaker 1: your performance, that's a pure example of one guy who

668
00:33:20,400 --> 00:33:22,840
Speaker 1: is they're both jacked. Actually they both look very similar

669
00:33:22,880 --> 00:33:25,080
Speaker 1: to be honest, and they're both Aussies, so you know

670
00:33:25,080 --> 00:33:27,200
Speaker 1: they're good. Always to give him a follow. The second

671
00:33:27,200 --> 00:33:29,800
Speaker 1: thing is James is like his performance. He performed as

672
00:33:29,800 --> 00:33:31,560
Speaker 1: a plant based athlete and got fifth fittest man in

673
00:33:31,640 --> 00:33:34,120
Speaker 1: the world in CrossFit. So, like you know, I can

674
00:33:34,160 --> 00:33:36,200
Speaker 1: tell you what works and what does, and it comes

675
00:33:36,200 --> 00:33:38,560
Speaker 1: down to buying individuality. It also comes down to your

676
00:33:38,600 --> 00:33:40,760
Speaker 1: mindset what you can do, So, like you know, like

677
00:33:40,880 --> 00:33:45,240
Speaker 1: that's why it's so important. Number one key takeaways so

678
00:33:45,320 --> 00:33:49,280
Speaker 1: far from this podcast, By individuality, listen to your gut.

679
00:33:49,480 --> 00:33:52,160
Speaker 1: Second thing, is it a diversity of plants, whether or

680
00:33:52,160 --> 00:33:54,480
Speaker 1: not you are plant based or not. Right, if you

681
00:33:54,480 --> 00:33:56,720
Speaker 1: look at your gut through your diet throughout the week,

682
00:33:56,800 --> 00:33:59,800
Speaker 1: see if you can actually target thirty different plants. Sounds

683
00:33:59,840 --> 00:34:01,960
Speaker 1: like a lot, But after a while you're like, Okay,

684
00:34:02,640 --> 00:34:05,080
Speaker 1: spices do count as well, full of rich antioxidant and

685
00:34:05,120 --> 00:34:07,320
Speaker 1: they're plant based. So just think about that, and that's

686
00:34:07,320 --> 00:34:08,959
Speaker 1: a great target for people every single week.

687
00:34:09,640 --> 00:34:10,680
Speaker 3: I like it. I like it.

688
00:34:10,760 --> 00:34:11,040
Speaker 1: Okay.

689
00:34:11,160 --> 00:34:12,920
Speaker 3: Winding down a few more questions.

690
00:34:12,960 --> 00:34:16,280
Speaker 2: First question, for someone that is leaning into a plant

691
00:34:16,280 --> 00:34:19,319
Speaker 2: based diet, do they need to think differently about their

692
00:34:19,360 --> 00:34:21,480
Speaker 2: supplement inteach Oh.

693
00:34:21,280 --> 00:34:26,800
Speaker 1: Great question. I believe first and foremost that supplementation is

694
00:34:26,840 --> 00:34:29,319
Speaker 1: an add on and I know you agree with me

695
00:34:29,360 --> 00:34:34,719
Speaker 1: on this, m not a replacement. And I think if anything,

696
00:34:35,360 --> 00:34:38,719
Speaker 1: whole foods instigate the ability to not have a supplement.

697
00:34:39,120 --> 00:34:42,600
Speaker 1: Now there's things you can think of about B twelve iron,

698
00:34:42,920 --> 00:34:46,120
Speaker 1: all these things that you know, we do get concerned about.

699
00:34:46,160 --> 00:34:49,800
Speaker 1: When it comes to supplement being plant based, I will

700
00:34:49,880 --> 00:34:54,680
Speaker 1: say seaweed combot like all these beautiful things like help

701
00:34:54,719 --> 00:34:58,960
Speaker 1: are rich in things like idine and certain forms of

702
00:34:59,320 --> 00:35:03,759
Speaker 1: nutrients you don't even get from plant from animals, so

703
00:35:04,160 --> 00:35:07,360
Speaker 1: you can supplement with proteins and whatnot. I will just

704
00:35:07,400 --> 00:35:10,440
Speaker 1: stand by the one supplement that you and I and

705
00:35:10,480 --> 00:35:12,920
Speaker 1: we talk about this all the time, and we've been

706
00:35:12,960 --> 00:35:15,359
Speaker 1: working with them for years before we actually started using

707
00:35:15,360 --> 00:35:19,040
Speaker 1: the product, Athletic Greens is the supplement, whether you're plant

708
00:35:19,040 --> 00:35:21,759
Speaker 1: based or not, you should have, and it's you know,

709
00:35:21,840 --> 00:35:24,920
Speaker 1: all of the prebodics, the probotics, and it obviously results

710
00:35:24,960 --> 00:35:27,960
Speaker 1: in the post bodics with type digestive enzymes. But other

711
00:35:28,040 --> 00:35:31,160
Speaker 1: than that product, if you are looking at things like

712
00:35:31,200 --> 00:35:34,399
Speaker 1: your B twelve supplement, look into that. Maybe you look

713
00:35:34,440 --> 00:35:38,759
Speaker 1: into your vitamin D, but ultimately your protein you can

714
00:35:38,800 --> 00:35:41,400
Speaker 1: still adequately get if your body allows it to be

715
00:35:41,440 --> 00:35:44,160
Speaker 1: from the right sources. And I don't think you have

716
00:35:44,239 --> 00:35:49,120
Speaker 1: to worry about anything else. Women, particularly around pregnancy, definitely

717
00:35:49,120 --> 00:35:51,319
Speaker 1: have a think about your iron I will say that

718
00:35:51,800 --> 00:35:55,440
Speaker 1: so and then look into how much I will actually

719
00:35:55,719 --> 00:35:58,040
Speaker 1: challenge people on this and who are listening right now,

720
00:35:58,760 --> 00:36:02,400
Speaker 1: look into actually enjoying some seaweed, and you'll be surprised

721
00:36:02,400 --> 00:36:04,879
Speaker 1: at first of the flavor on the umami. Like much

722
00:36:04,880 --> 00:36:07,240
Speaker 1: of the chef side of me is just getting super excited,

723
00:36:07,640 --> 00:36:10,799
Speaker 1: like it adds so much like adding kelp or like

724
00:36:11,400 --> 00:36:14,279
Speaker 1: you know, miso some sort of a kami into a

725
00:36:14,320 --> 00:36:16,840
Speaker 1: broth on particular dialet today, it is one of the

726
00:36:16,880 --> 00:36:20,080
Speaker 1: best things you can do. And so, yeah, so what

727
00:36:20,200 --> 00:36:24,640
Speaker 1: I say is supplementation maybe B twelve, maybe nine. You

728
00:36:24,680 --> 00:36:27,720
Speaker 1: can look at protein supplementation, but I would first suggest

729
00:36:27,760 --> 00:36:29,879
Speaker 1: before you go down that route, look at what you're

730
00:36:29,880 --> 00:36:31,160
Speaker 1: getting from your everyday foods.

731
00:36:31,960 --> 00:36:34,160
Speaker 2: Also, I mean, obviously you threw an up. You threw

732
00:36:34,200 --> 00:36:37,400
Speaker 2: Athletic Greens into the mix. We are both huge fans,

733
00:36:37,440 --> 00:36:40,120
Speaker 2: we both work with the brand. Athletic Greens has over

734
00:36:40,160 --> 00:36:43,400
Speaker 2: three hundred percent of your daily value of B twelve.

735
00:36:43,480 --> 00:36:45,319
Speaker 2: If that's something that you're concerned about when you're talking

736
00:36:45,320 --> 00:36:48,040
Speaker 2: about a plant based diet. But it's I'm just like

737
00:36:48,120 --> 00:36:50,799
Speaker 2: kind of also sitting here laughing because I'm like you know,

738
00:36:51,160 --> 00:36:52,239
Speaker 2: regular application.

739
00:36:52,480 --> 00:36:54,799
Speaker 3: I'm thinking of my listener. She's listening to this, She's

740
00:36:54,840 --> 00:36:57,520
Speaker 3: hearing you say, like, Nim, you should incorporate seweet in

741
00:36:57,560 --> 00:36:59,600
Speaker 3: your diet, and she's like, is this guy crazy?

742
00:37:00,160 --> 00:37:00,399
Speaker 2: Ah?

743
00:37:00,960 --> 00:37:04,320
Speaker 1: Trust me, I know it sounds weird, right, but like spirolina,

744
00:37:04,400 --> 00:37:06,719
Speaker 1: everyone's talking about spirillina. Where do we think we get

745
00:37:06,760 --> 00:37:07,520
Speaker 1: spirillina from.

746
00:37:07,640 --> 00:37:08,400
Speaker 3: It's from seaweed.

747
00:37:08,520 --> 00:37:12,040
Speaker 1: It's from our ocean exactly. So it's like the most dense.

748
00:37:12,239 --> 00:37:16,040
Speaker 1: It's one of the most dense proteins in general. So

749
00:37:16,200 --> 00:37:18,680
Speaker 1: like in terms of its size and how much protein

750
00:37:18,680 --> 00:37:21,120
Speaker 1: it gives out, it's actually one of the most dense

751
00:37:21,239 --> 00:37:24,000
Speaker 1: proteins around. Problem is, like its size isn't that much.

752
00:37:24,040 --> 00:37:26,960
Speaker 1: So like, you know, you may have a teaspoon and

753
00:37:27,040 --> 00:37:29,440
Speaker 1: of that teaspoon, like seventy percent of it is an

754
00:37:29,520 --> 00:37:32,480
Speaker 1: epic protein. But obviously it's a tea spoon, right, so

755
00:37:32,480 --> 00:37:35,279
Speaker 1: it's not it's not going to do wonders. I will say,

756
00:37:35,360 --> 00:37:37,839
Speaker 1: spirillen it is amazing. I will say, on top of that,

757
00:37:37,880 --> 00:37:39,480
Speaker 1: just make sure you get from the sources that aren't

758
00:37:39,760 --> 00:37:42,960
Speaker 1: being affected from where they are actually being sourced from.

759
00:37:43,000 --> 00:37:46,400
Speaker 1: But yeah, so I think people go in the supermarket

760
00:37:46,840 --> 00:37:49,480
Speaker 1: picking up seaweed and adding it to a broth, just naturally.

761
00:37:49,560 --> 00:37:52,279
Speaker 1: And that's all it is. Tear open the packet, chuck

762
00:37:52,320 --> 00:37:55,040
Speaker 1: it in some sort of stock you're cooking, or if

763
00:37:55,120 --> 00:37:56,960
Speaker 1: you have a curry, or even if it's like not

764
00:37:57,040 --> 00:37:59,560
Speaker 1: even Asian inspired, you can just chuck it in and

765
00:37:59,600 --> 00:38:02,160
Speaker 1: it adds. It's called umami. So like in an Italian

766
00:38:02,160 --> 00:38:04,920
Speaker 1: dish I have, it's plant based, I add miso paste.

767
00:38:05,200 --> 00:38:09,319
Speaker 1: Misapaste has got tremendous amount of fermented benefits. But what

768
00:38:09,360 --> 00:38:12,760
Speaker 1: does it do from a chef perspective? It adds umami,

769
00:38:12,800 --> 00:38:17,080
Speaker 1: which is this savory note we get from like parmesan, tomato, seeds, mushrooms,

770
00:38:17,160 --> 00:38:19,800
Speaker 1: all this lovely savory notes that you don't get sometimes

771
00:38:19,840 --> 00:38:21,520
Speaker 1: in a lot of the plant based sector, but you

772
00:38:21,560 --> 00:38:25,680
Speaker 1: get from fermented foods. So so back to what I'm

773
00:38:25,719 --> 00:38:28,200
Speaker 1: saying same, it's great for you nutritionally, it's also great

774
00:38:28,239 --> 00:38:30,280
Speaker 1: for developing depth of flavor.

775
00:38:30,840 --> 00:38:35,560
Speaker 2: I am now inspired to order sushi leaner. Okay, rounding

776
00:38:35,600 --> 00:38:40,040
Speaker 2: out here, second to last question we mentioned earlier nut butter,

777
00:38:40,160 --> 00:38:42,480
Speaker 2: the benefits and the beauty of a great peanut butter

778
00:38:42,520 --> 00:38:45,279
Speaker 2: and jay and some solid flour though I do think

779
00:38:45,320 --> 00:38:47,920
Speaker 2: that a concern that some people have when it comes

780
00:38:47,960 --> 00:38:50,480
Speaker 2: to eating a plant based diet and leaning into something

781
00:38:50,520 --> 00:38:53,520
Speaker 2: like a nut butter for their protein is that they

782
00:38:53,560 --> 00:38:56,759
Speaker 2: could be overdoing it even though they are healthy on

783
00:38:57,040 --> 00:38:59,440
Speaker 2: healthy fats. Talk to me about that for a second.

784
00:39:00,600 --> 00:39:07,200
Speaker 1: Howse time do we have m It's okay. So the

785
00:39:07,239 --> 00:39:12,799
Speaker 1: topic of fat is huge. So and there's I just

786
00:39:12,880 --> 00:39:16,680
Speaker 1: had the gentleman from Mastering Diabetes on my show and

787
00:39:16,680 --> 00:39:19,719
Speaker 1: they blew my mind with what actually is it could

788
00:39:19,760 --> 00:39:21,960
Speaker 1: be the cause of Actually it has been proven to

789
00:39:21,960 --> 00:39:26,440
Speaker 1: be the cause of insulin resistance. And to break that

790
00:39:26,480 --> 00:39:28,879
Speaker 1: down is fat. You know, there's number of things people

791
00:39:28,880 --> 00:39:31,319
Speaker 1: think we you consume fat and it can lead to

792
00:39:31,360 --> 00:39:34,680
Speaker 1: us being fat. And that's you know, there's some old

793
00:39:34,680 --> 00:39:37,200
Speaker 1: adage in that, there's some new things in there. And

794
00:39:37,360 --> 00:39:41,640
Speaker 1: obviously overdoing anything is not good for you. So what

795
00:39:41,680 --> 00:39:43,439
Speaker 1: do the means of that? If you if you had

796
00:39:43,440 --> 00:39:47,239
Speaker 1: too much broccoli, you would actually have problems. And I

797
00:39:47,280 --> 00:39:49,640
Speaker 1: know that sounds weird. It's like, well, you know that

798
00:39:49,680 --> 00:39:51,480
Speaker 1: doesn't sound I o'kay, I can have the most but no,

799
00:39:51,560 --> 00:39:54,359
Speaker 1: if you have too much kale, you can overdose on

800
00:39:54,400 --> 00:39:57,399
Speaker 1: something called gug goigen. So it can actually happen if

801
00:39:57,440 --> 00:39:59,040
Speaker 1: you go that rounde, and it has happened to people

802
00:39:59,040 --> 00:40:01,360
Speaker 1: before because it's you know, you have like the histamine

803
00:40:01,360 --> 00:40:03,920
Speaker 1: responses all this kind of stuff. But my point is

804
00:40:04,239 --> 00:40:07,799
Speaker 1: fat is required by the body. You do can need

805
00:40:07,800 --> 00:40:11,719
Speaker 1: to consume it, but yes, you can overdo it. Why

806
00:40:11,760 --> 00:40:14,000
Speaker 1: is it important to breakdown fat? You have different fats

807
00:40:14,000 --> 00:40:15,480
Speaker 1: that we have. We've got a Mega three, you've got

808
00:40:15,520 --> 00:40:19,759
Speaker 1: a Mega six. They're pobly unsaturated fats, you're mono unsaturated fats.

809
00:40:19,800 --> 00:40:23,560
Speaker 1: You've got all these beautiful things that come from plants

810
00:40:23,560 --> 00:40:26,080
Speaker 1: as well. You want to avoid vegetable oils, but nut

811
00:40:26,080 --> 00:40:27,640
Speaker 1: butter is a great one because I think a lot

812
00:40:27,680 --> 00:40:29,920
Speaker 1: of your listeners who think about being plant based and

813
00:40:29,960 --> 00:40:32,880
Speaker 1: not still consuming not butter. I'm about to break my

814
00:40:32,960 --> 00:40:35,920
Speaker 1: fast in about two hours with smashing PB and J oatmeal,

815
00:40:36,360 --> 00:40:40,279
Speaker 1: So why is it important to think about this? They

816
00:40:40,360 --> 00:40:44,200
Speaker 1: say that fifteen grams of protein, so fifteen grams of

817
00:40:44,239 --> 00:40:47,680
Speaker 1: fat in your day is enough. And this is according

818
00:40:47,760 --> 00:40:51,040
Speaker 1: to the Gentleman for mastering diabetes, which is the amount

819
00:40:51,120 --> 00:40:54,600
Speaker 1: of say one I think one tablespoont of cheer seeds

820
00:40:54,760 --> 00:40:57,640
Speaker 1: which is rich in amiga threes why is it important?

821
00:40:58,160 --> 00:41:03,400
Speaker 1: So I don't know if fifteen grams is too little.

822
00:41:03,600 --> 00:41:06,440
Speaker 1: I look at everyone's diet and I see that, you know,

823
00:41:06,560 --> 00:41:10,480
Speaker 1: like athletes have work with they require fat for cognitive performance,

824
00:41:10,760 --> 00:41:13,480
Speaker 1: so they need to be alert and focus. They also

825
00:41:13,600 --> 00:41:16,440
Speaker 1: need to have the I guess how do I put it?

826
00:41:16,920 --> 00:41:18,959
Speaker 1: Your brain is made up of a majority of fat,

827
00:41:19,040 --> 00:41:21,360
Speaker 1: right Like if you look at the percentages of proteins

828
00:41:21,360 --> 00:41:23,880
Speaker 1: and fats and carbs like it needs it. It also

829
00:41:24,239 --> 00:41:28,720
Speaker 1: acts if your body breaks down certain fats like mcts.

830
00:41:29,360 --> 00:41:33,280
Speaker 1: We can then use that to go directly into the brain,

831
00:41:33,360 --> 00:41:36,080
Speaker 1: which passes through blood brain barer very efficiently if we're

832
00:41:36,120 --> 00:41:38,880
Speaker 1: low on glucose. So there's a number different benefits consuming

833
00:41:39,040 --> 00:41:41,480
Speaker 1: fats and type of fats. But to put this really simply,

834
00:41:42,320 --> 00:41:43,960
Speaker 1: I'm not going to put a dramage on it because

835
00:41:44,000 --> 00:41:47,880
Speaker 1: there's definitely based on individuals. What I will say the

836
00:41:47,880 --> 00:41:50,600
Speaker 1: benefits of fats are we do need them. We need

837
00:41:50,640 --> 00:41:54,239
Speaker 1: them to you know, look after everything from our brain health,

838
00:41:54,239 --> 00:41:59,280
Speaker 1: a cognitive function, our anti inflammatory responses, obviously everything around

839
00:41:59,440 --> 00:42:02,120
Speaker 1: our ability to keep us know and look after the

840
00:42:02,120 --> 00:42:05,520
Speaker 1: areas of organs of our body. And I think one

841
00:42:05,560 --> 00:42:08,440
Speaker 1: thing that what we don't know is that what I

842
00:42:08,520 --> 00:42:11,080
Speaker 1: learned so much from a gentleman from Marting diabetes is

843
00:42:11,600 --> 00:42:15,600
Speaker 1: we hear diabetes in general and why this is relevant

844
00:42:15,640 --> 00:42:17,719
Speaker 1: to now They'll just say, it's like you have to

845
00:42:17,719 --> 00:42:19,799
Speaker 1: think about what you eat with it. So if you're

846
00:42:19,800 --> 00:42:23,120
Speaker 1: having fat with say proteins or carbs, just be aware

847
00:42:23,160 --> 00:42:25,200
Speaker 1: of like how much you are having. With respect to that,

848
00:42:26,160 --> 00:42:29,600
Speaker 1: people are overdosing avocado. I think avocado is over consumed.

849
00:42:29,920 --> 00:42:31,680
Speaker 1: I know that for a factors. I work at a

850
00:42:31,680 --> 00:42:34,080
Speaker 1: place that has avocado on the menu and people double

851
00:42:34,160 --> 00:42:36,120
Speaker 1: down on all that kind of stuff. What I will

852
00:42:36,160 --> 00:42:38,799
Speaker 1: say though, is if you consume a high level of

853
00:42:38,840 --> 00:42:43,120
Speaker 1: fat with some carbohydrates, it will affect your intelin sensitivity.

854
00:42:43,160 --> 00:42:45,280
Speaker 1: That's all we know that. We know that from the podcast,

855
00:42:45,320 --> 00:42:47,120
Speaker 1: we know that from the gentlemen in their studies. So

856
00:42:47,200 --> 00:42:50,840
Speaker 1: it's important to probably hang around that fifteen to forty

857
00:42:50,880 --> 00:42:53,799
Speaker 1: five gram at max mark of fat per day.

858
00:42:55,320 --> 00:42:57,440
Speaker 3: That is a wide range.

859
00:42:57,560 --> 00:42:59,799
Speaker 2: And again, I mean that just speaks to exactly what

860
00:42:59,800 --> 00:43:03,399
Speaker 2: you're saying is that everyone is different. Everyone really needs

861
00:43:03,400 --> 00:43:05,160
Speaker 2: to pay attention to what's going on in their body,

862
00:43:05,160 --> 00:43:08,359
Speaker 2: and you can't compare what necessarily works for someone else

863
00:43:08,600 --> 00:43:12,200
Speaker 2: for what works for you or what will work for you.

864
00:43:12,719 --> 00:43:15,000
Speaker 2: The last kind of thing that I would love to

865
00:43:15,000 --> 00:43:17,359
Speaker 2: touch on here before I let you go is if

866
00:43:17,400 --> 00:43:21,920
Speaker 2: you could possibly give a loose example of I would

867
00:43:22,000 --> 00:43:24,480
Speaker 2: just say, maybe a day of eating for you, but

868
00:43:24,640 --> 00:43:27,640
Speaker 2: a day of plant based eating for someone who you know,

869
00:43:27,760 --> 00:43:31,360
Speaker 2: you're very fortunate and that you have really great, clean,

870
00:43:31,640 --> 00:43:34,800
Speaker 2: beautiful ingredients available to you at your kitchen because you

871
00:43:35,440 --> 00:43:38,080
Speaker 2: own a great cafe here in New York. But for

872
00:43:38,160 --> 00:43:42,200
Speaker 2: someone eaten at home wants to get better at having

873
00:43:42,239 --> 00:43:44,360
Speaker 2: a plant based diet. What would a day of plant

874
00:43:44,360 --> 00:43:45,759
Speaker 2: based eating look like?

875
00:43:46,760 --> 00:43:48,279
Speaker 1: I love how you said loose, and then I go

876
00:43:48,320 --> 00:43:51,200
Speaker 1: a little nervous because I'm like, this could go so wide.

877
00:43:52,400 --> 00:43:55,799
Speaker 1: I could just keep going, Okay, yes, great point to

878
00:43:55,840 --> 00:43:58,719
Speaker 1: make sure it's not me. Let's go all right, So

879
00:43:58,960 --> 00:44:02,279
Speaker 1: to be plant based, I think I'm just going to

880
00:44:02,320 --> 00:44:06,120
Speaker 1: say what a generic situation would be and to break down.

881
00:44:07,280 --> 00:44:11,000
Speaker 1: I think gluten is something that people believe it or

882
00:44:11,000 --> 00:44:14,279
Speaker 1: not don't actually have sometimes that gluten sensitivity, I will say,

883
00:44:14,320 --> 00:44:15,839
Speaker 1: and if you want to listen to like the three

884
00:44:15,920 --> 00:44:19,560
Speaker 1: factors to how you actually have to have these three

885
00:44:19,560 --> 00:44:23,239
Speaker 1: factors to become gluten intolerant or having Celiac disease. You

886
00:44:23,239 --> 00:44:25,520
Speaker 1: can listen to that pisode with Doctor B. But so

887
00:44:25,600 --> 00:44:27,359
Speaker 1: for the for the preface of this, you can have

888
00:44:27,680 --> 00:44:29,520
Speaker 1: you can have gluten. So I think one of the

889
00:44:29,560 --> 00:44:33,040
Speaker 1: best things you can do starting off the day is

890
00:44:33,080 --> 00:44:36,279
Speaker 1: an oatmeal at any time, whether you're doing in a

891
00:44:36,280 --> 00:44:38,640
Speaker 1: minute fast or not. I think it's full of, you know,

892
00:44:38,840 --> 00:44:43,279
Speaker 1: fantastic different forms of carbohydrates. The best thing is you

893
00:44:43,320 --> 00:44:46,560
Speaker 1: can top it off with whatever you like, the seeds,

894
00:44:46,640 --> 00:44:48,600
Speaker 1: the knights, the jam, like I want to say, jams,

895
00:44:48,600 --> 00:44:50,839
Speaker 1: like the fruit. There's a variety of things you can

896
00:44:50,880 --> 00:44:52,719
Speaker 1: top off your oatmeal with and it's like it's like

897
00:44:52,800 --> 00:44:55,120
Speaker 1: breakfast for dessert. People say that, and I love it.

898
00:44:55,160 --> 00:44:57,160
Speaker 1: And if you want a number of different recipes, I've

899
00:44:57,160 --> 00:44:58,960
Speaker 1: got like ten on my website, so you can check

900
00:44:58,960 --> 00:45:02,040
Speaker 1: that one out. Also suggests that when it comes to

901
00:45:02,160 --> 00:45:05,640
Speaker 1: like a lunchtime, I think I'm being realistic of what

902
00:45:05,760 --> 00:45:07,759
Speaker 1: people have on the go and even if they're like,

903
00:45:07,840 --> 00:45:10,520
Speaker 1: you know, having do you reckon, Let's just go with

904
00:45:10,520 --> 00:45:12,279
Speaker 1: on the go. So like I think a rap is

905
00:45:12,320 --> 00:45:14,719
Speaker 1: great and it has it does have carbohydrates, get a

906
00:45:14,760 --> 00:45:17,680
Speaker 1: whole make sure it's a whole wheat one or a sandwich,

907
00:45:17,719 --> 00:45:20,600
Speaker 1: it's whole seeded. Now do people want to avoid carbs,

908
00:45:20,680 --> 00:45:22,960
Speaker 1: that's totally fine, believe it or not. You neque carbs

909
00:45:23,000 --> 00:45:26,040
Speaker 1: to survive and so on that you can have. I

910
00:45:26,080 --> 00:45:29,239
Speaker 1: would say, like ten different ingredients, and that could be

911
00:45:29,360 --> 00:45:34,160
Speaker 1: everything from obviously avocado, your Brussels sprout, sorry, your oh

912
00:45:34,200 --> 00:45:37,399
Speaker 1: my god, oh my god, brocoli sprouts, sprouts. We need

913
00:45:37,440 --> 00:45:39,520
Speaker 1: to talk about brocoli sprouts in general at some point.

914
00:45:39,600 --> 00:45:42,520
Speaker 1: Am you know tomatoes? You know not? Just make it simple.

915
00:45:42,719 --> 00:45:46,680
Speaker 1: I would suggest a sandwich or a rap with ten

916
00:45:46,800 --> 00:45:48,760
Speaker 1: ingredients on it in total. All right, And that sounds

917
00:45:48,760 --> 00:45:50,120
Speaker 1: like a lot, but believe me, when you start to

918
00:45:50,239 --> 00:45:51,640
Speaker 1: when you start to get into it's like, actually, it's

919
00:45:51,640 --> 00:45:54,239
Speaker 1: not that lot. Then the thing for dinner, I would

920
00:45:54,239 --> 00:45:59,000
Speaker 1: go veggies, right, Just a massive curry, honestly vegetable curry.

921
00:45:59,120 --> 00:46:01,960
Speaker 1: Get five ingredients it's in there. Make a curry paste.

922
00:46:02,200 --> 00:46:05,879
Speaker 1: And to make curry paste is really simple, and you

923
00:46:05,920 --> 00:46:08,239
Speaker 1: combine it, put it in your fridge and then all

924
00:46:08,280 --> 00:46:10,600
Speaker 1: you need to do is add coconut milk to it

925
00:46:10,680 --> 00:46:12,600
Speaker 1: and add your veggies and you're done. Have that with

926
00:46:12,640 --> 00:46:15,000
Speaker 1: some rice or something else like sweet potatoes or whatever

927
00:46:15,040 --> 00:46:17,000
Speaker 1: you got going on, and you've got a pretty solid day,

928
00:46:17,239 --> 00:46:20,880
Speaker 1: have some nuts throughout the day, make a smoothie, depending

929
00:46:20,880 --> 00:46:22,879
Speaker 1: on where you are with your with your you know,

930
00:46:22,960 --> 00:46:24,759
Speaker 1: every day means but that's kind of like not all

931
00:46:24,760 --> 00:46:27,880
Speaker 1: weight loss. That's like an everyday kind of requirement for

932
00:46:28,160 --> 00:46:30,000
Speaker 1: someone who's trying to make sure their energy is high.

933
00:46:30,360 --> 00:46:32,759
Speaker 2: I'm glad that you popped in and said, have nuts

934
00:46:32,800 --> 00:46:34,839
Speaker 2: throughout the day, have a smoothie, because I would say

935
00:46:34,880 --> 00:46:40,400
Speaker 2: that personally my downfall is a strong word, but I

936
00:46:40,440 --> 00:46:45,480
Speaker 2: am certainly a snacker and within moderation and like trying

937
00:46:45,480 --> 00:46:47,960
Speaker 2: to be better about it. But for me, like snacks

938
00:46:48,080 --> 00:46:51,440
Speaker 2: are an integral part and smart snacking is an integral

939
00:46:51,480 --> 00:46:54,759
Speaker 2: part to having a healthier overall diet for me.

940
00:46:55,040 --> 00:46:57,560
Speaker 1: Yeah, definitely, definitely. I also, like, you know, I think

941
00:46:58,160 --> 00:47:00,480
Speaker 1: the word snack has definitely become a bit of a

942
00:47:01,200 --> 00:47:03,839
Speaker 1: it's been how I put it, people don't like it

943
00:47:03,880 --> 00:47:05,200
Speaker 1: for another reasons.

944
00:47:04,880 --> 00:47:06,080
Speaker 3: But it's been demonized.

945
00:47:06,120 --> 00:47:09,360
Speaker 1: It definitely has been demonized. And you do need to

946
00:47:09,400 --> 00:47:13,200
Speaker 1: give your body adequate rest to build up that autopogy process,

947
00:47:13,560 --> 00:47:16,280
Speaker 1: but there's also the need to actually survive and provide

948
00:47:16,320 --> 00:47:18,160
Speaker 1: the energy, and a lot of the times I find

949
00:47:18,200 --> 00:47:21,759
Speaker 1: people are I caught skinny fat. They avoid eating and

950
00:47:21,800 --> 00:47:25,360
Speaker 1: as a result, they break down proteins. And it's definitely

951
00:47:25,400 --> 00:47:27,000
Speaker 1: not what you want to do. It's not good for brain,

952
00:47:27,440 --> 00:47:29,000
Speaker 1: it's not good for you, it's not good for your

953
00:47:29,000 --> 00:47:31,680
Speaker 1: mental state. You know, there's a lot of problems. So

954
00:47:31,719 --> 00:47:34,839
Speaker 1: snacking is great. Fruits are great, you know, I'm not.

955
00:47:35,320 --> 00:47:38,080
Speaker 1: There's actually really good yogurt out there called Cocoa jew

956
00:47:38,200 --> 00:47:40,960
Speaker 1: that's plant based. We actually use it a cafe and

957
00:47:41,040 --> 00:47:43,920
Speaker 1: these guys are amazing. The actual probotic in there is

958
00:47:44,080 --> 00:47:47,239
Speaker 1: really good and it's the best one I've had. So

959
00:47:47,280 --> 00:47:49,080
Speaker 1: if you want like a yogurt in the afternoon, I

960
00:47:49,120 --> 00:47:51,799
Speaker 1: recommend a cocoa June yogurt. Maybe some nut butter if

961
00:47:51,840 --> 00:47:53,600
Speaker 1: you have it, some fresh fruit. Game on.

962
00:47:54,120 --> 00:47:57,560
Speaker 2: So we learned absolutely nothing in this episode. I feel

963
00:47:59,000 --> 00:48:01,280
Speaker 2: like there was so much I just and I myself.

964
00:48:01,280 --> 00:48:02,799
Speaker 2: I'm probably gonna have to listen to it at least

965
00:48:02,840 --> 00:48:05,560
Speaker 2: four or five times and take notes. But thank you

966
00:48:05,640 --> 00:48:07,600
Speaker 2: so much. I mean, the wealth of knowledge that you have.

967
00:48:07,760 --> 00:48:11,720
Speaker 2: It's so helpful. I can't encourage the hurdlers to follow

968
00:48:11,760 --> 00:48:14,520
Speaker 2: along with you. To listen to the Epic Table. Enough, Dan,

969
00:48:14,680 --> 00:48:16,680
Speaker 2: how do they follow along with you? How do they

970
00:48:16,760 --> 00:48:18,640
Speaker 2: keep up with you? Give me the details?

971
00:48:18,840 --> 00:48:21,719
Speaker 1: Oh you amazing? Am Yeah. So best place is Dan

972
00:48:21,800 --> 00:48:25,920
Speaker 1: underscore Churchill on Instagram. You've got my website danchurchill dot com.

973
00:48:25,960 --> 00:48:29,239
Speaker 1: And then wherever you listen to podcasts like this wonderful podcast,

974
00:48:29,400 --> 00:48:32,600
Speaker 1: we are at the Epic Table podcast. So for all

975
00:48:32,640 --> 00:48:36,080
Speaker 1: you hurdle listeners, we love you. And yeah, if you

976
00:48:36,120 --> 00:48:38,359
Speaker 1: want to come, subscribe to the Epic Table as well.

977
00:48:38,880 --> 00:48:41,080
Speaker 3: And if you're in the New York area, go see

978
00:48:41,120 --> 00:48:43,880
Speaker 3: Dan i RL at the restaurant.

979
00:48:45,200 --> 00:48:49,000
Speaker 2: I'm over, at Emily Abadi and at Hurdle Podcast Another

980
00:48:49,080 --> 00:48:50,280
Speaker 2: hurdle conquered.

981
00:48:50,640 --> 00:49:00,160
Speaker 3: Catch you guys next time, ye