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#HURDLEMOMENT: Chef Dan Churchill Answers Your Plant-Based Diet Questions · Hurdle with Emily Abbate

0:00
Speaker 1: I think, if anything for people to get from this podcast,
0:02
Speaker 1: it's not whether you are plant based vegan or if
0:06
Speaker 1: you are someone who does consume meat, it is do
0:10
Speaker 1: you get enough plant diversity in your day?
0:27
Speaker 2: Hey Hurdlers, Emily Abadi here bringing you another installment of
0:31
Speaker 2: Hurdle Moment from Hurdle.
0:33
Speaker 3: Today.
0:34
Speaker 2: For the show, I am chatting with my good friend
0:37
Speaker 2: and past Hurdle guest, Dan Churchill. He is a performance
0:43
Speaker 2: chef of me on back what that means in today's episode,
0:46
Speaker 2: also the owner of the cutest, most perfect cafe here
0:50
Speaker 2: in New York City called Charlie Street.
0:53
Speaker 3: He's really just a lovely human.
0:55
Speaker 2: Today Dan and I are talking all things plant based diet.
1:01
Speaker 2: So many questions answered here, everything from what exactly is.
1:04
Speaker 3: A plant based diet?
1:05
Speaker 2: Does that mean that I'm eating absolutely no animal products?
1:09
Speaker 2: Do I need to take supplements if I'm consuming mostly
1:12
Speaker 2: plant based diets? How many fruits and vegetables does one
1:15
Speaker 2: eat on this sort of thing? What are the benefits?
1:19
Speaker 2: Why do we keep hearing about this? Do I need
1:21
Speaker 2: to go all in to reap those benefits? We answer
1:25
Speaker 2: all of these questions and more. Before I get into it.
1:28
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3:11
Speaker 2: Emily a Body, and I do want to say just
3:14
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3:17
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3:21
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3:57
Speaker 3: I got your back with that. Let's get to hurdling today.
4:10
Speaker 3: I'm sitting down with Dan Churchill. He is a performance chef.
4:13
Speaker 2: We're going to talk about that term in just a second,
4:15
Speaker 2: and also a podcast host of the Epic Table.
4:19
Speaker 3: How are you doing Dan?
4:21
Speaker 1: He leave bon it. This is usually I have the
4:23
Speaker 1: honor of every Tuesday morning of seeing you devoured delicious,
4:27
Speaker 1: gluten free chopping on a muffin at Charlie Street. But
4:30
Speaker 1: we'll we'll have to do this remotely. But now I'm
4:33
Speaker 1: very well, I'm very well disappointed not seeing you in person,
4:35
Speaker 1: but nevertheless, always good to hear your voice.
4:37
Speaker 3: I know. Well. A couple of things worth highlighting there.
4:40
Speaker 2: First off, Dan is the owner of a little adorable
4:45
Speaker 2: cafe down on Kenmar if you're local to New York,
4:48
Speaker 2: called Charlie Street. They do have delicious banana chocolate jit muffins,
4:54
Speaker 2: huge favorite of mine and they've been one of my
4:57
Speaker 2: saving greeces. I mean just being there in a capacity
5:00
Speaker 2: over the last year. Maybe not as frequently the last
5:03
Speaker 2: few weeks, just because the cold has been so extreme here,
5:07
Speaker 2: but I was in quite a little routine of doing
5:11
Speaker 2: a little track workout, biking over to Charlie Street and
5:14
Speaker 2: having like a little mourning for myself.
5:16
Speaker 1: It was quite awesome to see you in your element
5:19
Speaker 1: of morning retained, no doubt you talk about all the time,
5:21
Speaker 1: and to see you, you know, it just kind of
5:24
Speaker 1: sitting and chilling because I know that lives like we
5:27
Speaker 1: live can be quite hectic, so I now it was
5:29
Speaker 1: always a pleasant, beautiful surprise to see on a Tuesday morning.
5:33
Speaker 3: The oh you're so sweet to me.
5:35
Speaker 2: Well, it's kind of crazy because the last time we
5:38
Speaker 2: talked for the show, episode twelve, Dan Churchill, May twentieth,
5:43
Speaker 2: twenty eighteen.
5:45
Speaker 3: It feels like another lifetime.
5:47
Speaker 1: Wow, I remember that in that lovely studio and you go, wow,
5:52
Speaker 1: that was just an awesome moment. That was Effie. Was
5:54
Speaker 1: it two years three years ago?
5:55
Speaker 3: Now three three years, three years? And I think the
5:58
Speaker 3: craziest thing about it is I look at photos that
6:00
Speaker 3: we took that day. You look like a child, I know.
6:05
Speaker 1: And to be honest, if I shaved what we would
6:09
Speaker 1: to some degree this discretion cool facial hair right now,
6:12
Speaker 1: it'd probably be the same situation. I definitely have a
6:14
Speaker 1: baby face and I have to I have to cover
6:16
Speaker 1: it up with this somewhat hair that I have on
6:19
Speaker 1: my face at this point in time.
6:21
Speaker 3: So before we get into the swing of things today,
6:23
Speaker 3: before we dive into our topic, which is talking about
6:26
Speaker 3: plant based eating and a plant based diet, give me
6:29
Speaker 3: a little bit of a rundown on what life is
6:32
Speaker 3: looking like for you these days.
6:34
Speaker 1: Yeah, so I think twenty twenty was an interesting one
6:38
Speaker 1: were we kind of in forecast, But twenty twenty one
6:40
Speaker 1: is something that's just like I was excited to start
6:43
Speaker 1: of twenty twenty. The restaurant obviously restaurant industry right now
6:47
Speaker 1: is pretty tough, but we are We're releasing a product
6:51
Speaker 1: that's going to be truly game changing in the plant
6:53
Speaker 1: based sector as well, which is really really cool. So
6:55
Speaker 1: that's one key event that's got And then with myself,
6:58
Speaker 1: I know, continue to grow this podcast around human performance
7:01
Speaker 1: that no doubt people just your audiences love getting some
7:05
Speaker 1: phenomenal guests on and whatnot. I've got some pretty key
7:10
Speaker 1: events out there that I can't talk about just yet
7:12
Speaker 1: that I'll be being a part of with some partnerships,
7:15
Speaker 1: but two just really cool things and just like just
7:17
Speaker 1: side not I think we always talk professionally. I'm really
7:20
Speaker 1: excited to crush a half iron Man this year, and
7:23
Speaker 1: then I know you know this well with the marathon game.
7:26
Speaker 1: I'm excited to do the New York City Marathon again
7:28
Speaker 1: at the end of this year, hopefully goes ahead. So
7:30
Speaker 1: building constantly building our brands and making people healthy through
7:34
Speaker 1: food is what I do.
7:35
Speaker 3: I love this.
7:36
Speaker 2: I love this for you talk to me about the
7:38
Speaker 2: Iron Man. Do you have a specific one you're eyeing
7:40
Speaker 2: at the moment.
7:41
Speaker 1: Yeah, there's one of the twenty second of May in
7:42
Speaker 1: New York. It's New York's actually could be jeez, forgive me,
7:47
Speaker 1: it's on the twenty second of May. I know that much.
7:49
Speaker 1: I've actually booked it and just for some I didn't
7:51
Speaker 1: obviously have my fats this morning because my memory is terrible.
7:54
Speaker 1: But essentially I'm going to be doing my first half
7:56
Speaker 1: iron Man. I've been really inspired by a lot of people,
7:59
Speaker 1: I say, across all platforms that are in an industry.
8:03
Speaker 1: And then either you know, are just on the side
8:05
Speaker 1: doing something like this, And for me, I'm always you know,
8:08
Speaker 1: I'm always doing very active things, whether walking on my
8:11
Speaker 1: hands or whatever. But I haven't done like a competition
8:14
Speaker 1: in a very long time other than the marathon. So
8:16
Speaker 1: I'm looking forward to training for that, documenting it, and
8:19
Speaker 1: then obviously having all the people that I'm fortunate to
8:22
Speaker 1: work with from their food and their nutrition, and then
8:24
Speaker 1: actually apply to get them to give me help. Now
8:27
Speaker 1: some of the best you know people in the sport
8:29
Speaker 1: and also just individually swimming, cycling, all that kind of stuff.
8:33
Speaker 1: So I'm really looking forward to it.
8:35
Speaker 3: I dig this for you.
8:36
Speaker 2: We need to talk about our fine, how I can
8:38
Speaker 2: get how I can get involved, so okay, and then
8:41
Speaker 2: give the hurdlers a little background on your experience as
8:46
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
8:51
Speaker 2: line of work and have you always been someone who
8:55
Speaker 2: cooks and thinks and operates with this plant based mindset?
8:59
Speaker 1: Yes? So interesting. So I guess that I was a
9:03
Speaker 1: chef before as a performan chef, and before as a chef,
9:06
Speaker 1: I was a strength and conditioning coach. If you guys
9:08
Speaker 1: need a bit more of information, on that you can
9:10
Speaker 1: definitely is an episode twelve of the Herd podcast for sure.
9:13
Speaker 1: But essentially I transitioned from you know, I did my
9:16
Speaker 1: degree in my master's and exercise science and then transitioned
9:20
Speaker 1: to becoming a chef just because I just saw there
9:22
Speaker 1: was a massive, massive issue that no matter what level
9:26
Speaker 1: athlete you were, there was always this ability to disconnect
9:29
Speaker 1: with nutrition because it was just somewhat foreign. So I
9:35
Speaker 1: knew the nutrition landscape through my studies. I dealt with
9:39
Speaker 1: athletes because I was a strength and conditioning coach, and
9:42
Speaker 1: so I had the ability to build report already and
9:45
Speaker 1: actually applied recipes because I've been cooking from a young age.
9:48
Speaker 1: So I essentially transitioned from being that strength conditioning coach
9:52
Speaker 1: to then applying my nutritional knowledge through food through recipes,
9:57
Speaker 1: and then after that, like honestly, I wrote cookbooks and
9:59
Speaker 1: then allowed me to come to America and here I
10:02
Speaker 1: was working with teams in Australia. Here I've been able
10:05
Speaker 1: to work with teams and individuals, and so what it
10:07
Speaker 1: entails is I have athletes who you know, you've got
10:11
Speaker 1: a nutritionist and the ability for nutritionist to outline what
10:15
Speaker 1: individuals should have or they tell a chef what to have,
10:18
Speaker 1: it's the application that matters. And I think that this
10:21
Speaker 1: whether you're an athlete or not, it applies to you
10:23
Speaker 1: as well. It's like you can build up as much
10:25
Speaker 1: information as you know your brain can handle. My job
10:29
Speaker 1: is to help you actually apply that information to your
10:32
Speaker 1: goal set or what you're trying to achieve. So now
10:35
Speaker 1: what I do is, you know, if i'm I have
10:37
Speaker 1: projects where I'm consulted to go into heavy competitions and
10:41
Speaker 1: look after a team or an individual, and there's a
10:43
Speaker 1: lot of project based, you know, information I have analyze
10:46
Speaker 1: going into that, and so I break down the gut microbiome.
10:49
Speaker 1: I look into what their habits are, what they've been having,
10:52
Speaker 1: so I understand, you know, what they can handle and
10:55
Speaker 1: how much of a drastic change I should, if any make,
10:57
Speaker 1: And then you know, that kind of lines myself to
11:01
Speaker 1: also apply that to everyday individuals. Who are you looking
11:04
Speaker 1: to improve themselves and improve their human performance. So I
11:07
Speaker 1: apply my physiological knowledge that I get from my studies
11:11
Speaker 1: and also the fortunate people that I get to have
11:13
Speaker 1: in my podcast that just share their wealth of expertise,
11:16
Speaker 1: like you know, it's amazing. We're pretty much. And you
11:18
Speaker 1: know this like having a podcast is like do an
11:20
Speaker 1: MBA because you have a guest on each time that
11:21
Speaker 1: you learn so much about an area of the world,
11:23
Speaker 1: which is exciting. So through that unlevel to apply that
11:27
Speaker 1: knowledge and help cook meals and also help facilitate nutritional
11:31
Speaker 1: understandings to athletes as well as individuals if they are wanted.
11:35
Speaker 3: If someone is brand new to the Epic Table podcast,
11:39
Speaker 3: give me one or two episodes that they should kick
11:41
Speaker 3: start their listening with.
11:43
Speaker 1: Oh, such good question, and no doubt that the number
11:46
Speaker 1: one strett of that is with doctor will Balsowitz or
11:49
Speaker 1: known as doctor Willie B. He's I call him doctor
11:52
Speaker 1: Willy B. Doctor B's what people generally speak you can
11:55
Speaker 1: call him. He's a gastrondiologist. He's amazing. He's known as
11:59
Speaker 1: the Gut Health MD on Instagram. He's written a book
12:02
Speaker 1: called Fiberfield and he's just His podcast is by far
12:08
Speaker 1: the most popular one I've ever had, and listening to
12:11
Speaker 1: him speak about the gut is such a beautiful understanding
12:15
Speaker 1: of what goes on inside of us. And I've always
12:18
Speaker 1: had a respect for the gut and microbiome, but I
12:20
Speaker 1: think people listening truly get a grasp of firstly his
12:24
Speaker 1: expertise what we are, what we're achieving with bridging the
12:27
Speaker 1: gap between human performance and cooking on the Big Table podcast,
12:31
Speaker 1: and then on top of that, getting people to actually
12:33
Speaker 1: apply it through you know, questioning what they're having and
12:36
Speaker 1: actually thinking about it. So this this like between that
12:40
Speaker 1: and Andrew Huberman. Andrew Hueman is one of the smartest
12:43
Speaker 1: people I've ever had the fortunate opportunity to talk with.
12:47
Speaker 1: He's a neuroscientist, and he's a cool neuroscientist. He's like, honestly,
12:51
Speaker 1: if you could put a billboard of someone who's cool
12:53
Speaker 1: and can actually speak to people, not that you know
12:56
Speaker 1: neuroscientists can't do that, it's just that you think neuroscientists,
12:59
Speaker 1: you think NASA or like Mars or something like that.
13:02
Speaker 1: And he's just a really cool dude. And he's also
13:06
Speaker 1: one of the smartest people I've ever met. So they're
13:08
Speaker 1: the two podcasts I would definitely recommend. Both of them
13:10
Speaker 1: have done multiple podcasts with me, but leading into the
13:13
Speaker 1: plant based sector, and like I've built up such an
13:17
Speaker 1: understanding of literature, reading references, review articles, double placebo blind studies,
13:24
Speaker 1: all these things, and speaking to people like doctor b
13:27
Speaker 1: and other people in the health industry, and there's a
13:30
Speaker 1: lot of similarities that come across all these studies that
13:33
Speaker 1: despite the confusion we have with what to eat for ourselves,
13:38
Speaker 1: there's a lot of similarities when it comes to the
13:41
Speaker 1: benefits of plants. And that's essentially where I've really focused
13:45
Speaker 1: my attention in that. I think if anything for people
13:49
Speaker 1: to get from this podcast, it's not whether you are
13:51
Speaker 1: plant based, vegan or if you are someone who does
13:55
Speaker 1: consume meat. It is do you get enough plant diversity
14:00
Speaker 1: in your day? And I think that's what's most important
14:02
Speaker 1: for people to remember. And we can go into that
14:04
Speaker 1: if you wish.
14:05
Speaker 3: Oh for sure.
14:06
Speaker 2: So first off needs to be highlighted this sentence. I've
14:10
Speaker 2: always been a fan of the gut. Just need to
14:13
Speaker 2: throw that out there. So talk to me first and foremost,
14:17
Speaker 2: let's outline what is a plant based diet, because I
14:22
Speaker 2: think a huge misconception is that you can have absolutely zero,
14:27
Speaker 2: absolutely nothing to do with animal products or anything animal.
14:31
Speaker 2: So let's first outline what a plant based diet is.
14:35
Speaker 1: Yeah, and I think I'll use vegan as as a
14:37
Speaker 1: great comparison. There's actually a difference between plant based and
14:40
Speaker 1: vegan so plant based and there's plant based, and there's
14:43
Speaker 1: plant food plant based whole food, right, so there's different
14:47
Speaker 1: iterations of it. Essentially, plant based as you derived the
14:50
Speaker 1: majority and if not all, your intake through plants and
14:54
Speaker 1: plants style products. Plant whole foods is where you will
14:58
Speaker 1: not use any process ingredients that maybe you know derived
15:03
Speaker 1: from plants. So you could have some sort of processed
15:06
Speaker 1: CpG product that is formulated to still include no animal products,
15:12
Speaker 1: but it's obviously processed, so that could be under plant based.
15:15
Speaker 1: But a plant based whole food diet is one that
15:17
Speaker 1: would not include processed ingredients. Now that why is that
15:20
Speaker 1: difference to vegan Well, veganism is a inclusive of the
15:26
Speaker 1: plant based aspect, but also it is more than just
15:29
Speaker 1: the diet. It actually is surrounded by, you know, the
15:32
Speaker 1: lifestyle choices about you not purchasing anything that's whether it
15:35
Speaker 1: be pharmaceutical goods it's had tested on animal studies or
15:39
Speaker 1: even clothes you're wearing. And there's there's different layers and
15:43
Speaker 1: tiers to it. But essentially that the plant based aspect
15:46
Speaker 1: is you know, you can kind of look into three
15:49
Speaker 1: kind of categories if you will.
15:50
Speaker 2: Now that we know the breakdown, let's get into the benefits.
15:55
Speaker 2: So talk me through some of the top level perks
15:59
Speaker 2: to eat a plant based diet.
16:01
Speaker 1: Sure, so really important to understand. And this is the
16:04
Speaker 1: most important thing that you know. I'm currently writing my
16:08
Speaker 1: next book, am, and this is really exciting to talk about.
16:10
Speaker 1: The most important thing that people need to know is
16:14
Speaker 1: you are your own gut. And what I mean by
16:16
Speaker 1: that is it doesn't matter what you read, what I
16:20
Speaker 1: tell you. At the end of the day, you have
16:21
Speaker 1: to listen to your gut. And the term bio individuality
16:25
Speaker 1: is so important here and so you know, I think
16:30
Speaker 1: my purpose of why I'm answering like this first is
16:32
Speaker 1: if I say eat plant based foods and you do,
16:36
Speaker 1: and you're still getting irritations or you know, you're getting
16:39
Speaker 1: some concerns, it's so important to not just do things
16:42
Speaker 1: because you were told to, but to actually listen to
16:44
Speaker 1: your gut. And your gut is smarter than we think.
16:46
Speaker 1: It's connected to the brain actually quite directly, but essentially
16:50
Speaker 1: it's so important. We'll kick that off by that number two.
16:53
Speaker 1: So once you've kind of got that fam around, we
16:55
Speaker 1: can go into detail on how to listen to your gut.
16:57
Speaker 1: A little bit more, we'll talk about the actual aspects
17:00
Speaker 1: of plant based diet. Now we can say that with
17:04
Speaker 1: very very absolute confidence that despite the fact if you're
17:08
Speaker 1: plant based on not the most important thing is to
17:10
Speaker 1: get plant diversity. I said that earlier. Now the reason
17:12
Speaker 1: for that is you have probotics which help feed the
17:16
Speaker 1: probiotics which lead to post biotics. And we talk about
17:19
Speaker 1: this in that same podcast I was telling you about
17:21
Speaker 1: from doctor be Now, why is this important. The probotics
17:24
Speaker 1: of the dietary fibers, the starts, the resistance starts that
17:27
Speaker 1: we want to break down to help feed our probotics.
17:30
Speaker 1: Our probotics are our warriors. We have this microbiome, this flora,
17:34
Speaker 1: this essentially these warriors, which we actually have more warriors
17:38
Speaker 1: inside of us than we have our living cells. So
17:40
Speaker 1: it's important to look after those guys. And then you
17:43
Speaker 1: have the result of the probotics being consumed and had
17:47
Speaker 1: by the probotics, we result in post biotics. Now postbotics
17:52
Speaker 1: are short changed, short changed batty acids. And with this
17:56
Speaker 1: we have the ability to look after o and testinal permeability,
18:00
Speaker 1: there's all those kinds of things. They have the ability
18:01
Speaker 1: to connect with the brain they help the ability to
18:04
Speaker 1: send off the right messengers, and they have all these
18:07
Speaker 1: anti inflammatory properties too. So with all that in mind,
18:11
Speaker 1: why is important to diversity of plants. Well, with each
18:15
Speaker 1: variety of plants they provide a different number of dietary fibers,
18:19
Speaker 1: and the more variety of dietary fibers and that probiotic
18:22
Speaker 1: you get the probotic to get their diversity. Now, the
18:25
Speaker 1: more diversity you have, the better it is to create
18:28
Speaker 1: a diversity of short champ aunty acids. So to put
18:31
Speaker 1: this into like a really simple analogy, like if you
18:34
Speaker 1: had a team, if you had a bunch of Lebron James. Actually,
18:38
Speaker 1: it's probably not a bad No, that's a bad idea. Okay,
18:40
Speaker 1: has this You've got Patrick Mahomes. Patrick Mahomes is an
18:43
Speaker 1: amazing pocket like whatever you want to call him, is
18:45
Speaker 1: a wizard. But if he doesn't have anyone to defend him,
18:48
Speaker 1: and if he hasn't underthrow to it doesn't matter who
18:51
Speaker 1: he is, because he can't score unless he just runs
18:53
Speaker 1: the whole field. Right. So the importance of having a
18:56
Speaker 1: diverse team of microbiota is so that each one has
18:59
Speaker 1: his role and each one does their job to perform
19:02
Speaker 1: the or instigate the right neurotransmitter or the right metabolic
19:07
Speaker 1: pathway to take place. So that's one of the benefits
19:11
Speaker 1: is like your plant diversity helps instigate anti inflammatory responses.
19:16
Speaker 1: It helps instigate a lot of properties of insulin sensitivity,
19:20
Speaker 1: so you know, preventing the onset of diabetes. We also
19:23
Speaker 1: look at things like longevity and actual cognitive performance. And
19:28
Speaker 1: this is why it's interesting because you have the brain
19:30
Speaker 1: connected to the gut quite directly through something called the
19:33
Speaker 1: vagus nerve, and what their job is to actually do
19:36
Speaker 1: is to help work with each other. So not to
19:39
Speaker 1: deft too much here, but if you eat foods that
19:43
Speaker 1: do not cooperate with your gut, your brain knows about it,
19:46
Speaker 1: and then you know about it, and so there's always
19:49
Speaker 1: signaling and goes on. So I think it's important to
19:52
Speaker 1: look at plants because they contain the dietary fiber we need,
19:56
Speaker 1: the resistance starts they need, and they do contain protein means, fats,
20:01
Speaker 1: and carbohydrates. The most important thing, and I say most
20:05
Speaker 1: important thing, is that we do not talk about this enough.
20:08
Speaker 1: And that's why I say it's most important, not because
20:10
Speaker 1: it's actually more important, but because I don't think we
20:12
Speaker 1: talk about enough. It contains the micronutrients that we require
20:17
Speaker 1: to thrive and to use. In another analogy, you can
20:20
Speaker 1: have all the proteins in your system that you want
20:23
Speaker 1: to build strong, healthy muscles, but if you don't have
20:26
Speaker 1: the resources to apply those proteins to where they need
20:29
Speaker 1: to go. They don't have the highway or the truck
20:32
Speaker 1: or the vessel from the travel down there, which are
20:34
Speaker 1: part of the micronutrients, or the ability to activate enzymes
20:38
Speaker 1: to actually get them to do their job. There's no
20:40
Speaker 1: point having the proteins in the first place. All they
20:42
Speaker 1: are doing is floating around in their floatation device, chilling
20:46
Speaker 1: and to some degree actually craising a lot of chronic inflammation.
20:50
Speaker 1: So on one side of it, they contain the dietary
20:53
Speaker 1: fiber we need for our probiotics that are probotics, for
20:55
Speaker 1: feed out probotics to result in our postbodics. On the
20:58
Speaker 1: other side, they also contain play and tief mocker nutrients
21:01
Speaker 1: that we required to thrive. So is that is? How's
21:04
Speaker 1: that sound?
21:05
Speaker 3: It sounds great.
21:07
Speaker 2: I'm going to be mindful of the fact that although
21:10
Speaker 2: I do think a good chunk of my audience knows
21:12
Speaker 2: who Patrick Mahomes is. We're talking about like a quarterback
21:15
Speaker 2: throwing to the rest of the people on the field.
21:17
Speaker 3: He needs the rest of the players. Just want to
21:20
Speaker 3: make sure nothing gets lost in translation with the.
21:24
Speaker 1: Sorry apologies, I'm very beyond sports analogies.
21:27
Speaker 3: Oh no, I think your sports. I was completely following
21:29
Speaker 3: the sports now, but I want to make sure that
21:31
Speaker 3: we totally understand what's happening with a plant based diet. Okay,
21:35
Speaker 3: so lots of perks here. You mentioned the word protein
21:39
Speaker 3: a lot, obviously in a little bit different of a
21:42
Speaker 3: sense here, But talk to me about the big concern
21:47
Speaker 3: that many have when it comes to a plant based diet,
21:49
Speaker 3: about the fact that they may not be getting as
21:52
Speaker 3: much protein as they would if they were leaning into
21:55
Speaker 3: more animal based products.
21:57
Speaker 1: Cool, awesome, The most probably a Google search aspect. If
22:02
Speaker 1: we're plant based, so we all think that we need
22:06
Speaker 1: animal based product to get our daily intake. So I'm
22:10
Speaker 1: going to break that down first. So, if you're trying
22:12
Speaker 1: to build lean muscle, one of the best ways to
22:14
Speaker 1: do this is to see if you obviously get adequate
22:18
Speaker 1: intake of your protein. And so one of the measurements
22:22
Speaker 1: we talk about is one of the studies talked about
22:25
Speaker 1: having to in order to build ten percent lean muscle,
22:28
Speaker 1: you need to have if you are working in a
22:31
Speaker 1: body pound, if you're working in pounds, which most of
22:34
Speaker 1: your audience are, times your pounds are by zero point
22:37
Speaker 1: six your body weight. So for example, Via, we're weighing
22:40
Speaker 1: right out at one seventy eight, times that by zero
22:43
Speaker 1: point six, and that is the amount. There is the
22:46
Speaker 1: amount you should be having in grams of protein daily. Right,
22:49
Speaker 1: that's to build ten percent lean muscle. Right. If some
22:52
Speaker 1: people look at that and go, that's an astronomical number.
22:54
Speaker 1: Some people go, I'm hitting that easily, right, And this
22:57
Speaker 1: is again you going back to buy individuality. So it's
23:01
Speaker 1: important to look at what we are having in its
23:04
Speaker 1: entirety and know that there's protein, and there's protein. You
23:07
Speaker 1: have amino acids twenty amino acids that make up are
23:10
Speaker 1: complete the ability to have complete protein, some of which
23:12
Speaker 1: we actually have inside of us already. Then you have
23:14
Speaker 1: these sentual amino acids we require to actually get indigenously,
23:17
Speaker 1: meaning we have to consume them. Why this is important
23:20
Speaker 1: is because animal products are complete proteins. They all contain
23:24
Speaker 1: things that we need all in one whereas plant proteins,
23:27
Speaker 1: not all of them are. There's a few that are
23:29
Speaker 1: actually and there's things like kin one which is and
23:32
Speaker 1: there's a number of others that I can share a
23:34
Speaker 1: little link to later. But essentially the importance is most
23:37
Speaker 1: people think they don't get enough protein purely because there's
23:40
Speaker 1: not a you know, there's not the complete protein in
23:44
Speaker 1: that they don't have the entirety of the amino acids
23:47
Speaker 1: we require to make up the completion in order to
23:50
Speaker 1: help our body function. But there are ways you can
23:52
Speaker 1: do this still and get a combination. This is a
23:54
Speaker 1: really simple one, but a PB and J sandwich on
23:59
Speaker 1: your typical for sourdo with seeds from the peanuts and
24:02
Speaker 1: stuff that actually contains the complete protein. Now I know
24:06
Speaker 1: it's like, well down, I'm not going to have a
24:07
Speaker 1: PBNJ naturally, but I'm just saying as an example of
24:10
Speaker 1: a combination of foods and an exciting one, I might
24:13
Speaker 1: add that's where you can still get your complete protein.
24:16
Speaker 1: Why this is important, Well, there's certain things that the
24:19
Speaker 1: plant based does not have in amino acids, but heavily so.
24:22
Speaker 1: Lucine is one of the amino acids we need to
24:24
Speaker 1: look at and there's multiple ways you can still get
24:26
Speaker 1: that from certain plants, and it's actually a more obvious
24:28
Speaker 1: than we think. But that's generally speaking. The biggest thing
24:32
Speaker 1: that people get confused about or question rather whether to
24:36
Speaker 1: go off a plant, whether to go plant based, is
24:39
Speaker 1: whether they're going to get enough protein in that day. Now,
24:43
Speaker 1: I will tell you it doesn't matter how much protein
24:46
Speaker 1: you consume. It doesn't matter. You can have four hundred
24:49
Speaker 1: grams of protein a day, just an astronomical number, and
24:52
Speaker 1: that can come from whatever source it is. It's more
24:56
Speaker 1: relevant and so much more important to focus on how
24:58
Speaker 1: much your body actually absorbs. And that's the most important
25:02
Speaker 1: thing to factor in. And this is where your bio
25:04
Speaker 1: individuality comes in. Your ability to break down protein is
25:08
Speaker 1: completely specific to you. You may be less efficient or
25:11
Speaker 1: more efficient than MRI, and you may have a particular
25:14
Speaker 1: protein or an enzyme that's more capable of doing something
25:17
Speaker 1: that we can't do. But conversely, a nutrient that we
25:20
Speaker 1: break down or a type of food that we break down,
25:23
Speaker 1: we do better than you. And this is why it's
25:25
Speaker 1: so important to factor in that some people don't have
25:29
Speaker 1: the ability to break down animal protein. Some people don't
25:32
Speaker 1: have the ability to break down plant based protein as
25:34
Speaker 1: well solely without animal protein, and this is proven. I
25:37
Speaker 1: have athletes who are plant based, I'll be honest. I
25:39
Speaker 1: have athletes who are plant based who want to stay
25:42
Speaker 1: plant based. I have athletes who are not plant based
25:44
Speaker 1: and want to go plant based but just aren't showing
25:46
Speaker 1: the signs of performance. Athletes are different, and I want
25:49
Speaker 1: to continue to peeler on this point, Am, because it's
25:52
Speaker 1: so important that whilst everyone everyone wants to look into
25:57
Speaker 1: a way to build their human performance, they have to
25:59
Speaker 1: look at just for them. So the most important thing
26:03
Speaker 1: around plant based on not, as I said, is to
26:06
Speaker 1: eat more plants. So the biggest thing is I said,
26:09
Speaker 1: is not having enough amino acids, and there are still
26:11
Speaker 1: ways you can do that. In fact, I see a
26:13
Speaker 1: lot of people have a much better absorption rate from
26:17
Speaker 1: nutrients from plants than I do from animal products.
26:20
Speaker 2: And I think the next question that someone might have
26:23
Speaker 2: listening to this show would be how do I know
26:26
Speaker 2: how my body.
26:28
Speaker 3: Is absorbing these things?
26:29
Speaker 2: And that's where I think a lot of these new
26:33
Speaker 2: I don't know how you label them, either apps or
26:36
Speaker 2: products that are hitting the market that are helping us
26:38
Speaker 2: understand how our metabolisms are working. I know, I had
26:42
Speaker 2: Casey Means, she's the founder of Level's Health on the show.
26:45
Speaker 1: I know.
26:45
Speaker 2: Also there's another product I tried recently for the first
26:48
Speaker 2: time called Vessel. But you can either lean into one
26:52
Speaker 2: of these products to understand how your individual metabolism is working,
26:56
Speaker 2: or you can, of course go in and consult with
26:59
Speaker 2: a restrodet, a nutrition ish and expert. You can give
27:02
Speaker 2: you some real insight into what's going on with your body.
27:05
Speaker 3: Is that right?
27:05
Speaker 1: Absolutely? Yeah, there's multiple things now. I'd like, you know,
27:09
Speaker 1: we look at Whoop M and we see whoop and
27:11
Speaker 1: we're like, that's great for recovery, but doesn't tug at
27:12
Speaker 1: our gut marker bind. There's a lot of quantitative things
27:15
Speaker 1: now Levels is definitely one of them, Zoe is another one,
27:18
Speaker 1: and all these things that come out that are enabling
27:21
Speaker 1: us to do that. Before that, it was very subjective.
27:23
Speaker 1: You have to listen to your gut and to actually
27:25
Speaker 1: to break down you know, whether or not something's actually
27:27
Speaker 1: to be efficient for you. I keep using the chickpea's analogy.
27:29
Speaker 1: Chickpea's full of a lot of you know, particular types
27:32
Speaker 1: of iron grat in protein. For some plant based individuals.
27:36
Speaker 1: But despite all this and the beautiful taste that we
27:40
Speaker 1: get from that lovely dip of hummus, some people cannot
27:43
Speaker 1: digest legames just as well, and that's just unfortunate the situation.
27:49
Speaker 1: So if I said to people, go plant based and
27:51
Speaker 1: make sure you get your beans, you legames all that
27:52
Speaker 1: stuff up, and they're like trying to get their proteins
27:54
Speaker 1: and all of a sudden, like Dan, I've been doing
27:55
Speaker 1: this for like five weeks, and I've got really bad digestions, Like, well,
27:59
Speaker 1: we have to listen to your gut, you know, if
28:01
Speaker 1: you're if you're bow movement's irregular, if the type of
28:05
Speaker 1: bower movement you're having is not you know, that strong,
28:08
Speaker 1: and of course if you're not feeling that well, your
28:10
Speaker 1: gut's going to react to your brain and vice versa,
28:12
Speaker 1: and it's just going to create a big, big, big problem.
28:15
Speaker 1: There are ways around that, and there are ways you
28:17
Speaker 1: can look at maybe what you're consuming, maybe it's not
28:20
Speaker 1: the actual product yourself where it's grown, and all these
28:23
Speaker 1: other aspects. But you know, essentially, if you want to
28:27
Speaker 1: quantitative analysis, it's really simple now to get these these
28:30
Speaker 1: devices said to you, and they come back with a
28:32
Speaker 1: beautiful test resolve as well.
28:34
Speaker 2: A question that comes up, and you have kind of
28:35
Speaker 2: touched on this as we've as we've gone along today.
28:38
Speaker 2: Does someone have to go all in on a plant
28:40
Speaker 2: based diet all of the time to reap the benefit.
28:45
Speaker 1: I'm just going to be yeah, Like, the answer is
28:47
Speaker 1: no in my opinion. And the reason for this is
28:50
Speaker 1: going back to that sense of the number one thing
28:52
Speaker 1: I said is bio individuality, and I'd love I'd love
28:55
Speaker 1: to see more people go that way. I really would.
28:57
Speaker 1: I myself am not completely planned based. I have a
29:01
Speaker 1: lot of plants in my guard I have a lot
29:03
Speaker 1: of plants in my diet, and I reckon I would
29:05
Speaker 1: say I have I don't have red meat. That's why
29:10
Speaker 1: I'm bringing out this product is to be good for
29:12
Speaker 1: you and good for the planet. And you know, read
29:13
Speaker 1: the read the world of things that are doing bad
29:17
Speaker 1: for us and a bit more sustainable for the future.
29:20
Speaker 1: But I have lots of fish. I love my fish.
29:23
Speaker 1: When I say lots, I probably have it like four
29:25
Speaker 1: times a week. Uh, and eggs, And it's just like
29:27
Speaker 1: you know, I I know that works for me. I
29:30
Speaker 1: can go plant based for like right now, I'm doing
29:33
Speaker 1: my intimate fasting and I don't know if you've see,
29:36
Speaker 1: but once a month, might my community do it? And
29:38
Speaker 1: we do it the first five days Monday to fight
29:40
Speaker 1: at every month, and along with that we set different
29:42
Speaker 1: challenges along the way as well, Hey let's do a
29:44
Speaker 1: whole two weeks of plant based and all these things
29:47
Speaker 1: that we do. It's just like it's it's actually good
29:49
Speaker 1: to stimulate the body, it's great to refresh the mind.
29:52
Speaker 1: There's the process of photophogy that we get from intimate fasting.
29:55
Speaker 1: It's another another topic of discussion, but more so like
29:59
Speaker 1: the process of cleaning house and looking after your body
30:01
Speaker 1: and stimulating it and giving it things that you know
30:04
Speaker 1: you're not you haven't just focused on for some time
30:07
Speaker 1: is amazing. Just rhetorical question for your listeners. It's like
30:11
Speaker 1: what happens when you remove animal protein from your meals?
30:14
Speaker 1: What do you cook? And it's like I don't know
30:18
Speaker 1: what to cook? And that's an exciting thing to scary
30:20
Speaker 1: thing because people like I don't know what to eat.
30:21
Speaker 1: But if you remove something, you're forced to think about
30:25
Speaker 1: what you can replace it with. And that's where, like
30:28
Speaker 1: you know, people like myself with recipe, creations, easy, simple
30:32
Speaker 1: tips who have the like this is what we do right.
30:34
Speaker 1: We provide the resources for people to go, Okay, I
30:37
Speaker 1: can actually do this, and what happens after some time
30:40
Speaker 1: people go, hang on a second. I've just created five
30:42
Speaker 1: recipes in the past month that I never had before,
30:45
Speaker 1: and all of a sudden, when you are short on
30:47
Speaker 1: time or you have a lack of protein, that has
30:51
Speaker 1: like I made this this thing like two weeks ago.
30:53
Speaker 1: I don't have to stress about adding protein to my
30:56
Speaker 1: diet from an animal source. I'm just going to make
30:57
Speaker 1: sure I get the complete protein from this. So in
31:00
Speaker 1: answer your question, it's like you don't have to actually
31:02
Speaker 1: In fact, I implore people to actually go and try
31:06
Speaker 1: to be solid plant based for a certain period of time,
31:09
Speaker 1: and not only will you get certain benefits and you
31:11
Speaker 1: may get some digestive changes just because that's the way
31:13
Speaker 1: it is, and we can touch on That's the reason
31:15
Speaker 1: why I really focus on athletes a certain period of
31:19
Speaker 1: certain time, pride actually working with them. But it's important
31:23
Speaker 1: to really get that shock because you also also get
31:26
Speaker 1: a learning experience you get from cooking new, different tasty meals.
31:30
Speaker 1: I've got plenty of those on my website if they
31:31
Speaker 1: all needs to know as well.
31:33
Speaker 2: And I also think, as with anything in our health,
31:36
Speaker 2: whether it is perhaps someone with a goal to lose
31:40
Speaker 2: weight or to exercise more, you can't always go from
31:44
Speaker 2: zero to one hundred. In fact, most experts would caution
31:48
Speaker 2: against it. Sometimes you have to ease into it, as
31:51
Speaker 2: you're suggesting, figuring out a certain amount of time, and
31:54
Speaker 2: also not being so hard on yourself with this all
31:57
Speaker 2: or nothing mentality, being positive and welcoming and satisfied, but
32:02
Speaker 2: the fact that you are consciously trying to do something
32:05
Speaker 2: good for your health.
32:07
Speaker 3: And there might be a few hurdles along.
32:10
Speaker 2: The way on brand, but you know what's important is
32:15
Speaker 2: that again, you are trying to do something good for
32:17
Speaker 2: your health. You are trying to make positive progress, and
32:19
Speaker 2: you can't be too hard on yourself in the process.
32:21
Speaker 1: Absolutely, and that's part of the journey anyway. Set yourself
32:24
Speaker 1: a goal and achieve it. And if anyone's ever concerned
32:26
Speaker 1: about like, you'll definitely you definitely lose weight on a
32:29
Speaker 1: plant based diet if you don't eat enough. I have
32:32
Speaker 1: three hundred and forty pounds linemen who want to be
32:35
Speaker 1: plant based, and it's like, dude, you got to eat
32:37
Speaker 1: a lot. That's just I'll be straight up on us
32:39
Speaker 1: and that's awesome. So I just make sure we get
32:40
Speaker 1: you that intake. But if you're ever concerned about generally,
32:44
Speaker 1: you know, if you've got any individuals who want to
32:46
Speaker 1: make sure they maintain their weight or even put on
32:48
Speaker 1: weight plant based. I've got two people I need you
32:50
Speaker 1: to look at. Number one. His name's Simon Hill, is
32:53
Speaker 1: an Aussie. He's got a podcast called plant Proof. The
32:56
Speaker 1: guy is big, Like when I say big, he's lean
33:00
Speaker 1: and he just looks like he's jacked. Right, he's so big.
33:04
Speaker 1: Now he's plant based. He actually has a podcast all
33:06
Speaker 1: about evidence based nutrition. The second thing is his name
33:10
Speaker 1: is James Newberry. James Newberry was two years ago the
33:12
Speaker 1: fifth fittest man in the world. He's an Aussie. He's
33:15
Speaker 1: also plant based. So if you need to think about
33:17
Speaker 1: your performance, that's a pure example of one guy who
33:20
Speaker 1: is they're both jacked. Actually they both look very similar
33:22
Speaker 1: to be honest, and they're both Aussies, so you know
33:25
Speaker 1: they're good. Always to give him a follow. The second
33:27
Speaker 1: thing is James is like his performance. He performed as
33:29
Speaker 1: a plant based athlete and got fifth fittest man in
33:31
Speaker 1: the world in CrossFit. So, like you know, I can
33:34
Speaker 1: tell you what works and what does, and it comes
33:36
Speaker 1: down to buying individuality. It also comes down to your
33:38
Speaker 1: mindset what you can do, So, like you know, like
33:40
Speaker 1: that's why it's so important. Number one key takeaways so
33:45
Speaker 1: far from this podcast, By individuality, listen to your gut.
33:49
Speaker 1: Second thing, is it a diversity of plants, whether or
33:52
Speaker 1: not you are plant based or not. Right, if you
33:54
Speaker 1: look at your gut through your diet throughout the week,
33:56
Speaker 1: see if you can actually target thirty different plants. Sounds
33:59
Speaker 1: like a lot, But after a while you're like, Okay,
34:02
Speaker 1: spices do count as well, full of rich antioxidant and
34:05
Speaker 1: they're plant based. So just think about that, and that's
34:07
Speaker 1: a great target for people every single week.
34:09
Speaker 3: I like it. I like it.
34:10
Speaker 1: Okay.
34:11
Speaker 3: Winding down a few more questions.
34:12
Speaker 2: First question, for someone that is leaning into a plant
34:16
Speaker 2: based diet, do they need to think differently about their
34:19
Speaker 2: supplement inteach Oh.
34:21
Speaker 1: Great question. I believe first and foremost that supplementation is
34:26
Speaker 1: an add on and I know you agree with me
34:29
Speaker 1: on this, m not a replacement. And I think if anything,
34:35
Speaker 1: whole foods instigate the ability to not have a supplement.
34:39
Speaker 1: Now there's things you can think of about B twelve iron,
34:42
Speaker 1: all these things that you know, we do get concerned about.
34:46
Speaker 1: When it comes to supplement being plant based, I will
34:49
Speaker 1: say seaweed combot like all these beautiful things like help
34:54
Speaker 1: are rich in things like idine and certain forms of
34:59
Speaker 1: nutrients you don't even get from plant from animals, so
35:04
Speaker 1: you can supplement with proteins and whatnot. I will just
35:07
Speaker 1: stand by the one supplement that you and I and
35:10
Speaker 1: we talk about this all the time, and we've been
35:12
Speaker 1: working with them for years before we actually started using
35:15
Speaker 1: the product, Athletic Greens is the supplement, whether you're plant
35:19
Speaker 1: based or not, you should have, and it's you know,
35:21
Speaker 1: all of the prebodics, the probotics, and it obviously results
35:24
Speaker 1: in the post bodics with type digestive enzymes. But other
35:28
Speaker 1: than that product, if you are looking at things like
35:31
Speaker 1: your B twelve supplement, look into that. Maybe you look
35:34
Speaker 1: into your vitamin D, but ultimately your protein you can
35:38
Speaker 1: still adequately get if your body allows it to be
35:41
Speaker 1: from the right sources. And I don't think you have
35:44
Speaker 1: to worry about anything else. Women, particularly around pregnancy, definitely
35:49
Speaker 1: have a think about your iron I will say that
35:51
Speaker 1: so and then look into how much I will actually
35:55
Speaker 1: challenge people on this and who are listening right now,
35:58
Speaker 1: look into actually enjoying some seaweed, and you'll be surprised
36:02
Speaker 1: at first of the flavor on the umami. Like much
36:04
Speaker 1: of the chef side of me is just getting super excited,
36:07
Speaker 1: like it adds so much like adding kelp or like
36:11
Speaker 1: you know, miso some sort of a kami into a
36:14
Speaker 1: broth on particular dialet today, it is one of the
36:16
Speaker 1: best things you can do. And so, yeah, so what
36:20
Speaker 1: I say is supplementation maybe B twelve, maybe nine. You
36:24
Speaker 1: can look at protein supplementation, but I would first suggest
36:27
Speaker 1: before you go down that route, look at what you're
36:29
Speaker 1: getting from your everyday foods.
36:31
Speaker 2: Also, I mean, obviously you threw an up. You threw
36:34
Speaker 2: Athletic Greens into the mix. We are both huge fans,
36:37
Speaker 2: we both work with the brand. Athletic Greens has over
36:40
Speaker 2: three hundred percent of your daily value of B twelve.
36:43
Speaker 2: If that's something that you're concerned about when you're talking
36:45
Speaker 2: about a plant based diet. But it's I'm just like
36:48
Speaker 2: kind of also sitting here laughing because I'm like you know,
36:51
Speaker 2: regular application.
36:52
Speaker 3: I'm thinking of my listener. She's listening to this, She's
36:54
Speaker 3: hearing you say, like, Nim, you should incorporate seweet in
36:57
Speaker 3: your diet, and she's like, is this guy crazy?
37:00
Speaker 2: Ah?
37:00
Speaker 1: Trust me, I know it sounds weird, right, but like spirolina,
37:04
Speaker 1: everyone's talking about spirillina. Where do we think we get
37:06
Speaker 1: spirillina from.
37:07
Speaker 3: It's from seaweed.
37:08
Speaker 1: It's from our ocean exactly. So it's like the most dense.
37:12
Speaker 1: It's one of the most dense proteins in general. So
37:16
Speaker 1: like in terms of its size and how much protein
37:18
Speaker 1: it gives out, it's actually one of the most dense
37:21
Speaker 1: proteins around. Problem is, like its size isn't that much.
37:24
Speaker 1: So like, you know, you may have a teaspoon and
37:27
Speaker 1: of that teaspoon, like seventy percent of it is an
37:29
Speaker 1: epic protein. But obviously it's a tea spoon, right, so
37:32
Speaker 1: it's not it's not going to do wonders. I will say,
37:35
Speaker 1: spirillen it is amazing. I will say, on top of that,
37:37
Speaker 1: just make sure you get from the sources that aren't
37:39
Speaker 1: being affected from where they are actually being sourced from.
37:43
Speaker 1: But yeah, so I think people go in the supermarket
37:46
Speaker 1: picking up seaweed and adding it to a broth, just naturally.
37:49
Speaker 1: And that's all it is. Tear open the packet, chuck
37:52
Speaker 1: it in some sort of stock you're cooking, or if
37:55
Speaker 1: you have a curry, or even if it's like not
37:57
Speaker 1: even Asian inspired, you can just chuck it in and
37:59
Speaker 1: it adds. It's called umami. So like in an Italian
38:02
Speaker 1: dish I have, it's plant based, I add miso paste.
38:05
Speaker 1: Misapaste has got tremendous amount of fermented benefits. But what
38:09
Speaker 1: does it do from a chef perspective? It adds umami,
38:12
Speaker 1: which is this savory note we get from like parmesan, tomato, seeds, mushrooms,
38:17
Speaker 1: all this lovely savory notes that you don't get sometimes
38:19
Speaker 1: in a lot of the plant based sector, but you
38:21
Speaker 1: get from fermented foods. So so back to what I'm
38:25
Speaker 1: saying same, it's great for you nutritionally, it's also great
38:28
Speaker 1: for developing depth of flavor.
38:30
Speaker 2: I am now inspired to order sushi leaner. Okay, rounding
38:35
Speaker 2: out here, second to last question we mentioned earlier nut butter,
38:40
Speaker 2: the benefits and the beauty of a great peanut butter
38:42
Speaker 2: and jay and some solid flour though I do think
38:45
Speaker 2: that a concern that some people have when it comes
38:47
Speaker 2: to eating a plant based diet and leaning into something
38:50
Speaker 2: like a nut butter for their protein is that they
38:53
Speaker 2: could be overdoing it even though they are healthy on
38:57
Speaker 2: healthy fats. Talk to me about that for a second.
39:00
Speaker 1: Howse time do we have m It's okay. So the
39:07
Speaker 1: topic of fat is huge. So and there's I just
39:12
Speaker 1: had the gentleman from Mastering Diabetes on my show and
39:16
Speaker 1: they blew my mind with what actually is it could
39:19
Speaker 1: be the cause of Actually it has been proven to
39:21
Speaker 1: be the cause of insulin resistance. And to break that
39:26
Speaker 1: down is fat. You know, there's number of things people
39:28
Speaker 1: think we you consume fat and it can lead to
39:31
Speaker 1: us being fat. And that's you know, there's some old
39:34
Speaker 1: adage in that, there's some new things in there. And
39:37
Speaker 1: obviously overdoing anything is not good for you. So what
39:41
Speaker 1: do the means of that? If you if you had
39:43
Speaker 1: too much broccoli, you would actually have problems. And I
39:47
Speaker 1: know that sounds weird. It's like, well, you know that
39:49
Speaker 1: doesn't sound I o'kay, I can have the most but no,
39:51
Speaker 1: if you have too much kale, you can overdose on
39:54
Speaker 1: something called gug goigen. So it can actually happen if
39:57
Speaker 1: you go that rounde, and it has happened to people
39:59
Speaker 1: before because it's you know, you have like the histamine
40:01
Speaker 1: responses all this kind of stuff. But my point is
40:04
Speaker 1: fat is required by the body. You do can need
40:07
Speaker 1: to consume it, but yes, you can overdo it. Why
40:11
Speaker 1: is it important to breakdown fat? You have different fats
40:14
Speaker 1: that we have. We've got a Mega three, you've got
40:15
Speaker 1: a Mega six. They're pobly unsaturated fats, you're mono unsaturated fats.
40:19
Speaker 1: You've got all these beautiful things that come from plants
40:23
Speaker 1: as well. You want to avoid vegetable oils, but nut
40:26
Speaker 1: butter is a great one because I think a lot
40:27
Speaker 1: of your listeners who think about being plant based and
40:29
Speaker 1: not still consuming not butter. I'm about to break my
40:32
Speaker 1: fast in about two hours with smashing PB and J oatmeal,
40:36
Speaker 1: So why is it important to think about this? They
40:40
Speaker 1: say that fifteen grams of protein, so fifteen grams of
40:44
Speaker 1: fat in your day is enough. And this is according
40:47
Speaker 1: to the Gentleman for mastering diabetes, which is the amount
40:51
Speaker 1: of say one I think one tablespoont of cheer seeds
40:54
Speaker 1: which is rich in amiga threes why is it important?
40:58
Speaker 1: So I don't know if fifteen grams is too little.
41:03
Speaker 1: I look at everyone's diet and I see that, you know,
41:06
Speaker 1: like athletes have work with they require fat for cognitive performance,
41:10
Speaker 1: so they need to be alert and focus. They also
41:13
Speaker 1: need to have the I guess how do I put it?
41:16
Speaker 1: Your brain is made up of a majority of fat,
41:19
Speaker 1: right Like if you look at the percentages of proteins
41:21
Speaker 1: and fats and carbs like it needs it. It also
41:24
Speaker 1: acts if your body breaks down certain fats like mcts.
41:29
Speaker 1: We can then use that to go directly into the brain,
41:33
Speaker 1: which passes through blood brain barer very efficiently if we're
41:36
Speaker 1: low on glucose. So there's a number different benefits consuming
41:39
Speaker 1: fats and type of fats. But to put this really simply,
41:42
Speaker 1: I'm not going to put a dramage on it because
41:44
Speaker 1: there's definitely based on individuals. What I will say the
41:47
Speaker 1: benefits of fats are we do need them. We need
41:50
Speaker 1: them to you know, look after everything from our brain health,
41:54
Speaker 1: a cognitive function, our anti inflammatory responses, obviously everything around
41:59
Speaker 1: our ability to keep us know and look after the
42:02
Speaker 1: areas of organs of our body. And I think one
42:05
Speaker 1: thing that what we don't know is that what I
42:08
Speaker 1: learned so much from a gentleman from Marting diabetes is
42:11
Speaker 1: we hear diabetes in general and why this is relevant
42:15
Speaker 1: to now They'll just say, it's like you have to
42:17
Speaker 1: think about what you eat with it. So if you're
42:19
Speaker 1: having fat with say proteins or carbs, just be aware
42:23
Speaker 1: of like how much you are having. With respect to that,
42:26
Speaker 1: people are overdosing avocado. I think avocado is over consumed.
42:29
Speaker 1: I know that for a factors. I work at a
42:31
Speaker 1: place that has avocado on the menu and people double
42:34
Speaker 1: down on all that kind of stuff. What I will
42:36
Speaker 1: say though, is if you consume a high level of
42:38
Speaker 1: fat with some carbohydrates, it will affect your intelin sensitivity.
42:43
Speaker 1: That's all we know that. We know that from the podcast,
42:45
Speaker 1: we know that from the gentlemen in their studies. So
42:47
Speaker 1: it's important to probably hang around that fifteen to forty
42:50
Speaker 1: five gram at max mark of fat per day.
42:55
Speaker 3: That is a wide range.
42:57
Speaker 2: And again, I mean that just speaks to exactly what
42:59
Speaker 2: you're saying is that everyone is different. Everyone really needs
43:03
Speaker 2: to pay attention to what's going on in their body,
43:05
Speaker 2: and you can't compare what necessarily works for someone else
43:08
Speaker 2: for what works for you or what will work for you.
43:12
Speaker 2: The last kind of thing that I would love to
43:15
Speaker 2: touch on here before I let you go is if
43:17
Speaker 2: you could possibly give a loose example of I would
43:22
Speaker 2: just say, maybe a day of eating for you, but
43:24
Speaker 2: a day of plant based eating for someone who you know,
43:27
Speaker 2: you're very fortunate and that you have really great, clean,
43:31
Speaker 2: beautiful ingredients available to you at your kitchen because you
43:35
Speaker 2: own a great cafe here in New York. But for
43:38
Speaker 2: someone eaten at home wants to get better at having
43:42
Speaker 2: a plant based diet. What would a day of plant
43:44
Speaker 2: based eating look like?
43:46
Speaker 1: I love how you said loose, and then I go
43:48
Speaker 1: a little nervous because I'm like, this could go so wide.
43:52
Speaker 1: I could just keep going, Okay, yes, great point to
43:55
Speaker 1: make sure it's not me. Let's go all right, So
43:58
Speaker 1: to be plant based, I think I'm just going to
44:02
Speaker 1: say what a generic situation would be and to break down.
44:07
Speaker 1: I think gluten is something that people believe it or
44:11
Speaker 1: not don't actually have sometimes that gluten sensitivity, I will say,
44:14
Speaker 1: and if you want to listen to like the three
44:15
Speaker 1: factors to how you actually have to have these three
44:19
Speaker 1: factors to become gluten intolerant or having Celiac disease. You
44:23
Speaker 1: can listen to that pisode with Doctor B. But so
44:25
Speaker 1: for the for the preface of this, you can have
44:27
Speaker 1: you can have gluten. So I think one of the
44:29
Speaker 1: best things you can do starting off the day is
44:33
Speaker 1: an oatmeal at any time, whether you're doing in a
44:36
Speaker 1: minute fast or not. I think it's full of, you know,
44:38
Speaker 1: fantastic different forms of carbohydrates. The best thing is you
44:43
Speaker 1: can top it off with whatever you like, the seeds,
44:46
Speaker 1: the knights, the jam, like I want to say, jams,
44:48
Speaker 1: like the fruit. There's a variety of things you can
44:50
Speaker 1: top off your oatmeal with and it's like it's like
44:52
Speaker 1: breakfast for dessert. People say that, and I love it.
44:55
Speaker 1: And if you want a number of different recipes, I've
44:57
Speaker 1: got like ten on my website, so you can check
44:58
Speaker 1: that one out. Also suggests that when it comes to
45:02
Speaker 1: like a lunchtime, I think I'm being realistic of what
45:05
Speaker 1: people have on the go and even if they're like,
45:07
Speaker 1: you know, having do you reckon, Let's just go with
45:10
Speaker 1: on the go. So like I think a rap is
45:12
Speaker 1: great and it has it does have carbohydrates, get a
45:14
Speaker 1: whole make sure it's a whole wheat one or a sandwich,
45:17
Speaker 1: it's whole seeded. Now do people want to avoid carbs,
45:20
Speaker 1: that's totally fine, believe it or not. You neque carbs
45:23
Speaker 1: to survive and so on that you can have. I
45:26
Speaker 1: would say, like ten different ingredients, and that could be
45:29
Speaker 1: everything from obviously avocado, your Brussels sprout, sorry, your oh
45:34
Speaker 1: my god, oh my god, brocoli sprouts, sprouts. We need
45:37
Speaker 1: to talk about brocoli sprouts in general at some point.
45:39
Speaker 1: Am you know tomatoes? You know not? Just make it simple.
45:42
Speaker 1: I would suggest a sandwich or a rap with ten
45:46
Speaker 1: ingredients on it in total. All right, And that sounds
45:48
Speaker 1: like a lot, but believe me, when you start to
45:50
Speaker 1: when you start to get into it's like, actually, it's
45:51
Speaker 1: not that lot. Then the thing for dinner, I would
45:54
Speaker 1: go veggies, right, Just a massive curry, honestly vegetable curry.
45:59
Speaker 1: Get five ingredients it's in there. Make a curry paste.
46:02
Speaker 1: And to make curry paste is really simple, and you
46:05
Speaker 1: combine it, put it in your fridge and then all
46:08
Speaker 1: you need to do is add coconut milk to it
46:10
Speaker 1: and add your veggies and you're done. Have that with
46:12
Speaker 1: some rice or something else like sweet potatoes or whatever
46:15
Speaker 1: you got going on, and you've got a pretty solid day,
46:17
Speaker 1: have some nuts throughout the day, make a smoothie, depending
46:20
Speaker 1: on where you are with your with your you know,
46:22
Speaker 1: every day means but that's kind of like not all
46:24
Speaker 1: weight loss. That's like an everyday kind of requirement for
46:28
Speaker 1: someone who's trying to make sure their energy is high.
46:30
Speaker 2: I'm glad that you popped in and said, have nuts
46:32
Speaker 2: throughout the day, have a smoothie, because I would say
46:34
Speaker 2: that personally my downfall is a strong word, but I
46:40
Speaker 2: am certainly a snacker and within moderation and like trying
46:45
Speaker 2: to be better about it. But for me, like snacks
46:48
Speaker 2: are an integral part and smart snacking is an integral
46:51
Speaker 2: part to having a healthier overall diet for me.
46:55
Speaker 1: Yeah, definitely, definitely. I also, like, you know, I think
46:58
Speaker 1: the word snack has definitely become a bit of a
47:01
Speaker 1: it's been how I put it, people don't like it
47:03
Speaker 1: for another reasons.
47:04
Speaker 3: But it's been demonized.
47:06
Speaker 1: It definitely has been demonized. And you do need to
47:09
Speaker 1: give your body adequate rest to build up that autopogy process,
47:13
Speaker 1: but there's also the need to actually survive and provide
47:16
Speaker 1: the energy, and a lot of the times I find
47:18
Speaker 1: people are I caught skinny fat. They avoid eating and
47:21
Speaker 1: as a result, they break down proteins. And it's definitely
47:25
Speaker 1: not what you want to do. It's not good for brain,
47:27
Speaker 1: it's not good for you, it's not good for your
47:29
Speaker 1: mental state. You know, there's a lot of problems. So
47:31
Speaker 1: snacking is great. Fruits are great, you know, I'm not.
47:35
Speaker 1: There's actually really good yogurt out there called Cocoa jew
47:38
Speaker 1: that's plant based. We actually use it a cafe and
47:41
Speaker 1: these guys are amazing. The actual probotic in there is
47:44
Speaker 1: really good and it's the best one I've had. So
47:47
Speaker 1: if you want like a yogurt in the afternoon, I
47:49
Speaker 1: recommend a cocoa June yogurt. Maybe some nut butter if
47:51
Speaker 1: you have it, some fresh fruit. Game on.
47:54
Speaker 2: So we learned absolutely nothing in this episode. I feel
47:59
Speaker 2: like there was so much I just and I myself.
48:01
Speaker 2: I'm probably gonna have to listen to it at least
48:02
Speaker 2: four or five times and take notes. But thank you
48:05
Speaker 2: so much. I mean, the wealth of knowledge that you have.
48:07
Speaker 2: It's so helpful. I can't encourage the hurdlers to follow
48:11
Speaker 2: along with you. To listen to the Epic Table. Enough, Dan,
48:14
Speaker 2: how do they follow along with you? How do they
48:16
Speaker 2: keep up with you? Give me the details?
48:18
Speaker 1: Oh you amazing? Am Yeah. So best place is Dan
48:21
Speaker 1: underscore Churchill on Instagram. You've got my website danchurchill dot com.
48:25
Speaker 1: And then wherever you listen to podcasts like this wonderful podcast,
48:29
Speaker 1: we are at the Epic Table podcast. So for all
48:32
Speaker 1: you hurdle listeners, we love you. And yeah, if you
48:36
Speaker 1: want to come, subscribe to the Epic Table as well.
48:38
Speaker 3: And if you're in the New York area, go see
48:41
Speaker 3: Dan i RL at the restaurant.
48:45
Speaker 2: I'm over, at Emily Abadi and at Hurdle Podcast Another
48:49
Speaker 2: hurdle conquered.
48:50
Speaker 3: Catch you guys next time, ye