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Are Healthy Foods Making You Gain Weight? · Total Barnage

• 0:00
  SPEAKER_03: Welcome back to Total Barnage.
• 0:01
  SPEAKER_03: Welcome back to another episode.
• 0:04
  SPEAKER_03: Today I am joined with Mrs.
• 0:06
  SPEAKER_03: Nudson.
• 0:07
  SPEAKER_00: Hello.
• 0:08
  SPEAKER_00: Mrs.
• 0:08
  SPEAKER_00: Who am I married to?
• 0:10
  SPEAKER_00: Ms.
• 0:10
  SPEAKER_00: Ms.
• 0:11
  SPEAKER_00: Mz.
• 0:12
  SPEAKER_00: No.
• 0:12
  SPEAKER_00: Ms.
• 0:13
  SPEAKER_00: is horrible.
• 0:14
  SPEAKER_00: Miss, it would be.
• 0:14
  SPEAKER_03: Ms.
• 0:15
  SPEAKER_03: is like proper uh assistant primary school teacher.
• 0:18
  SPEAKER_00: No, we had one teacher at my my secondary school called Ms.
• 0:21
  SPEAKER_00: Hogbun.
• 0:22
  SPEAKER_00: Mz.
• 0:23
  SPEAKER_00: Ms.
• 0:23
  SPEAKER_00: Hogbun.
• 0:24
  SPEAKER_00: Ms.
• 0:24
  SPEAKER_00: What was she like?
• 0:25
  SPEAKER_00: She hated me.
• 0:26
  SPEAKER_00: She she liked me but hated me.
• 0:29
  unknown: Okay.
• 0:30
  SPEAKER_00: Do you know what I mean?
• 0:31
  SPEAKER_00: Like, I was disruptive in her class, but I think she had a sweet spot for me, but she she gave me detentions.
• 0:37
  SPEAKER_03: She knew that without you it just wouldn't be very exciting.
• 0:40
  SPEAKER_00: No, exactly.
• 0:41
  SPEAKER_03: Keeping people in lines, you know.
• 0:42
  SPEAKER_00: Geordie Shaw, why?
• 0:43
  unknown: Yeah.
• 0:44
  SPEAKER_03: Why aye?
• 0:45
  SPEAKER_00: Why aye?
• 0:46
  SPEAKER_03: Charlotte, what are we talking about today?
• 0:48
  SPEAKER_03: What are we discussing?
• 0:50
  SPEAKER_00: We are talking about common misconceptions with food.
• 0:56
  SPEAKER_00: Foods that people think are healthy but actually might not be that great for you.
• 1:00
  SPEAKER_00: And then foods that people demonize that are actually pretty good for you.
• 1:04
  SPEAKER_00: Is that right?
• 1:05
  SPEAKER_03: That's pretty much it.
• 1:06
  SPEAKER_03: Pretty much.
• 1:07
  SPEAKER_03: Yeah, it's it's because we, you know, down down at the gym we'll have one of the things that we do with coaching and personal training and actually is talk to our clients.
• 1:15
  SPEAKER_03: Yes, let's have a chat with our clients about things and like see what's going on.
• 1:20
  SPEAKER_03: One of the things we do is like the online coaching component.
• 1:23
  SPEAKER_03: So between the personal training sessions, we will monitor and advise on the you know the outside bits outside of the gym, mainly nutrition.
• 1:32
  SPEAKER_03: And so these have kind of come about from um yeah, common problems that um people have that they may not even realize are the problem or the issue.
• 1:42
  SPEAKER_03: Um mainly, like you say, people thinking that things are healthy when they might not be, um, or people thinking that things are not healthy, so they avoid them, but they should be going for those.
• 1:53
  SPEAKER_00: Facts.
• 1:53
  SPEAKER_03: So should we kick it off straight in with the biggest, the biggest kind of like demonizer in the the health and fitness and nutrition industry?
• 2:06
  SPEAKER_03: The demons.
• 2:07
  SPEAKER_03: It's uh a name which is close to both of our hearts with the big capital C.
• 2:13
  SPEAKER_03: It's carbs.
• 2:15
  SPEAKER_03: Yeah.
• 2:16
  SPEAKER_00: We love carbs.
• 2:17
  SPEAKER_03: Carbs, why like why are people thinking carbs are bad?
• 2:20
  SPEAKER_03: And what's the argument for saying that they're they're actually good?
• 2:23
  SPEAKER_03: You shouldn't avoid them.
• 2:24
  SPEAKER_00: Did you hear that long sigh in the microphone?
• 2:26
  SPEAKER_00: I hope you did.
• 2:27
  SPEAKER_00: If you're all into ASMR, just let me know.
• 2:30
  SPEAKER_00: Um so well, there's a few things, isn't there?
• 2:34
  SPEAKER_00: You get a lot of the time uh a jokey saying, but people do take it as Bible, is no carbs perform marbs.
• 2:41
  SPEAKER_00: And a lot of people, if they're trying to lose weight, they'll just cut out what they think are carbohydrates as well, which is an important thing to say, um, before they go on holiday to lose weight, because whilst so let's let's get a little bit more science-y for you when you eat carbohydrates.
• 3:01
  SPEAKER_00: Um, for every one gram of carbohydrate consumed, you will store three to four grams of water alongside that.
• 3:10
  SPEAKER_00: So if you are on a diet and you cut the carbs out of your diet, so say you're cutting bread out, that's the thing that people like to demise.
• 3:18
  SPEAKER_00: Oh, I'm gonna, oh, I need to lose a little bit of weight.
• 3:20
  SPEAKER_00: I'm just gonna cut out some bread, right?
• 3:22
  SPEAKER_00: You cut your bread out from your breakfast, and maybe you have a bit of pasta for dinner, you usually cut that out.
• 3:27
  SPEAKER_00: So when you cut that out, you're gonna cut out that water that you're holding on to as well.
• 3:33
  SPEAKER_00: So you're gonna lose that water weight, so you're gonna step on the scales in a week after not having your pasta and your bread and the the nice little things that you should have with your meal to make it nice and complete and good for you.
• 3:44
  SPEAKER_00: Um, and your weight will have dropped because you would have you'll be holding on to less water weight.
• 3:49
  SPEAKER_00: Um, alongside this, like any macronutrient, carbohydrates do contain calories, and if you are just taking that element out of your meals and not replacing it with any extras, you will then put yourself into a calorie deficit.
• 4:05
  SPEAKER_00: So you might lose weight because of that.
• 4:08
  SPEAKER_00: But a big thing, a big, big one, is just that you will drop water weight and you will you might even look a little bit leaner because you'll kind of look tighter because you won't be holding as much fullness in your muscles and in your fat stores.
• 4:20
  SPEAKER_03: I think, yeah, that's that is the key point when talking about like why it's become demonized, is because it made the weight loss, whatever fads or institutions or whatever you had instant gratification with weight loss, not like fat loss, but just the scales.
• 4:37
  SPEAKER_00: It's giving slim as well than weight watchers.
• 4:39
  SPEAKER_03: Because straight away they're like, okay, if you cut carbs, then within a week you're gonna have dropped probably like two to three kilos.
• 4:46
  SPEAKER_00: Yeah, and a lot of people will will base their fat loss journey on scale weight, which is a silly thing to do.
• 4:52
  SPEAKER_00: It's one way of measuring your progress, but it there are so many other variables that contribute to your weight and your number on the scales than just your body fat.
• 5:02
  SPEAKER_03: Yeah, and I and I think that's you know, now you've got little like kind of more technical scales and you can have more of a body composition score, but yeah, before even before that, it was literally just body weight, not even like containing you know body fat percentage.
• 5:19
  SPEAKER_00: And that's actually a good thing to touch upon as well with those scales because a lot of people take them for Bible.
• 5:23
  SPEAKER_00: Now, what you'll usually get with your body weight scales at home, if you have the ones that tell you your body fat percentage, they have a form of technology on them called bioelectrical impedance, which basically you'll be standing on two metal plates, or sometimes you'll hold something that's got little metal plates on it, and it sends a little electrical impulse from one plate to the other.
• 5:45
  SPEAKER_00: So, say it's on the feet, it sends one up one foot and then it goes around your body down to the other, and the time that it takes for that impulse to hit that thing, they basically it basically calculates your body fat percentage from that.
• 5:55
  SPEAKER_00: Now, these to some extent can have a tiny bit of accuracy with them, but again, say you've had a bit of food earlier on, that can disrupt and slow down the electrical impulse.
• 6:07
  SPEAKER_00: Drinking water can also do that, so there are other things, and then your body it might mistake that fully in muscle mass and stuff like that.
• 6:14
  SPEAKER_00: Um, I think the only reasonably accurate thing, like that's super, super accurate if you make sure you've gone in faster and stuff to get your body composition done is a DEXA scan, which is it's kind of like an almost like a CAT scan, X-ray kind of thing, and that can pretty accurately calculate your body composition.
• 6:36
  SPEAKER_00: Um, I think they're coming out with some more technology with like ultrasound that is better and also safer for you because you know if you get a DEXA, it is there are rays going through your body.
• 6:46
  SPEAKER_00: Um, but uh biologic a little bielectrical impedance, and you can get them in like a lot of commercial gyms will have it, and you stand on it, it's like body fat percentage calculator.
• 6:54
  SPEAKER_00: That is not a DEXA scan.
• 6:55
  SPEAKER_00: DEXA scans are about 400 quid to get done, maybe a bit cheaper.
• 7:00
  SPEAKER_00: But they're they're pricey and they're not very easily available in the UK either.
• 7:06
  SPEAKER_03: Yeah, I mean if and if and if you're looking at a DEXA scan for you know a information, you're probably on it's probably unlikely that you are someone that is like you know you are you are likely to be someone that is conscious about all of the other factors.
• 7:24
  SPEAKER_03: Exactly.
• 7:25
  SPEAKER_03: Like it's not gonna be the first thing that you're gonna go to when you want to spend money.
• 7:28
  SPEAKER_03: Exactly.
• 7:28
  SPEAKER_03: Yeah, like you say.
• 7:29
  SPEAKER_03: You can they can range from 85 to 400 plus pounds.
• 7:33
  SPEAKER_00: That is that is outrageous.
• 7:34
  SPEAKER_00: 85 steal, mate.
• 7:36
  SPEAKER_03: Yeah, I mean well, but like if you get a scan and then you need to get the report afterwards, it's like yeah, 200 to 400.
• 7:41
  SPEAKER_00: Well, there you go, yeah.
• 7:42
  SPEAKER_00: That's kind of wild.
• 7:43
  SPEAKER_03: But yeah, I think that's definitely further on down the the line of if you are if you want to do something very, very particular, um, but it is worth mentioning, like, yeah, there are those fluctuations in the day, even with things that will tell you the science of, you know, like you say, biological, bioelectrical impedance.
• 8:05
  SPEAKER_00: Bioelectrical impedance.
• 8:07
  SPEAKER_00: Yeah.
• 8:07
  SPEAKER_03: Analysis.
• 8:08
  SPEAKER_00: That's right.
• 8:08
  SPEAKER_00: Analysis program.
• 8:10
  SPEAKER_03: So it's like you'll have these big sciencey words that you're like, oh, well, the more sciencey it is, the more accurate it is.
• 8:15
  SPEAKER_03: But there are fluctuations day to day.
• 8:17
  SPEAKER_00: Yeah, exactly.
• 8:17
  SPEAKER_03: Um, as with anything.
• 8:19
  SPEAKER_03: So uh yeah, so that okay, so that's water weight with carbs, that gets cut straight away, so the scales go down.
• 8:26
  SPEAKER_03: Yeah, um, that is not necessarily representative of um fat loss.
• 8:31
  SPEAKER_03: Well, that isn't representative of fat loss, that's going to be a lot more uh kind of gradual um across time with your fat loss journey.
• 8:39
  SPEAKER_00: Yeah, you can weigh yourself in the morning, have a pee, and then you weigh half a kilo lighter if you've really drunk a lot of water than before.
• 8:48
  SPEAKER_00: Why don't we start?
• 8:50
  SPEAKER_03: And then there's also the the the scales themselves might not be completely used.
• 8:54
  SPEAKER_00: Yeah, exactly.
• 8:55
  SPEAKER_03: Um so so yeah, that is okay, so that's kind of like yeah, right, carbs as water weight, and then carbs as general, if you cut carbs, you are also just cutting calories.
• 9:07
  SPEAKER_00: Calories, and that's a I think that's a big issue with a lot of people.
• 9:10
  SPEAKER_00: It's not the carbs that they're eating that are bad, it's the dosage of carbs that they're that what's it, the demons in the dough.
• 9:17
  SPEAKER_00: Is that what they say?
• 9:18
  SPEAKER_00: The demons and the dosage?
• 9:20
  SPEAKER_00: Levins in the details, the potatoes and the potato, but it is, it's it's also the the size and the portion that you're eating, it's the calories that you're putting in.
• 9:31
  SPEAKER_00: So, you know, maybe having three slices of sourdough isn't great for your brecky, depends on your caloric target.
• 9:40
  SPEAKER_03: Yeah, yeah.
• 9:41
  SPEAKER_03: This is, I think, you know, and this is why it is so complex um to talk about on a on a podcast when you kind of this is this is basically just to make uh you as a listener, the listeners aware that things might not be what it seems, and there might be really obvious reasons why your things might not uh you might be plateauing, you might not be getting the results you want.
• 10:05
  SPEAKER_03: It comes down to what do you actually want from your training and your lifestyle should that should guide your nutrition choices.
• 10:14
  SPEAKER_03: Like for people that are doing endurance sports, you might not give a very high protein diet to someone who's doing endurance sports, like they want to have an outsized amount of high percentage of carbs because they need it for fuel.
• 10:28
  SPEAKER_03: Whereas if you want someone maybe for for fat loss, you might give them a lot of a high higher protein diet, keep them further for longer, um, and focusing on on that fat loss.
• 10:38
  SPEAKER_03: I mean, you know, Charlotte, you do it so you you must have so many different parts of the year um and waves and what do you call it?
• 10:47
  SPEAKER_03: Just like cycles of different focuses on nutrition, yeah, that you know, you're definitely you're like ten people.
• 10:54
  SPEAKER_03: Yeah, you know.
• 10:55
  SPEAKER_00: Yeah, no, fully.
• 10:56
  SPEAKER_00: That and that I think that's why, and even with like prep coaching, so I have a client who's competing this year, and that's you have to be a bit more meticulous with macros there, and I think I've learned quite a lot from just doing that, and then from doing stuff like that myself, um, like being coached it, um that has definitely helped me kind of with my understanding of it's probably not you know the sourdough that's bad, it's probably the amount that you're eating that's bad, and like same with like people like having oats for breakfast, oh I have a really big bowl of oats, but they're trying to lose weight, let's put let's like be specific with that.
• 11:31
  SPEAKER_00: Um okay, cool.
• 11:32
  SPEAKER_00: How many oats are you having?
• 11:34
  SPEAKER_00: And they'll they'll have like 60 grams, maybe more.
• 11:38
  SPEAKER_00: Uh one of my meals, and it's like 30 grams oats.
• 11:41
  SPEAKER_00: You've seen them, it looks pathetic.
• 11:42
  SPEAKER_00: I mean, it's not a lot, it's not a lot, so it it can really it's it's just it will it depends how many meals you're having in a day, and it depends on like the this the volume of food that you're eating as well with carbs.
• 11:57
  SPEAKER_03: Yeah, that's that is one thing.
• 11:58
  SPEAKER_03: Let's go let's let's touch on that, and that is that it is mainly about the portion size, yeah.
• 12:04
  SPEAKER_03: Um is that I guess is there anything anything else about carbs?
• 12:10
  SPEAKER_03: I think clumping them all into one thing is one thing worth mentioning.
• 12:14
  SPEAKER_03: Exactly that's that when people demonise carbs, what they're actually demonising is not necessarily your pasta and your rices, your c complex carbs, it is the refined yeah, the processed, yeah, the really processed stuff, exactly, which is gonna make you crave more.
• 12:31
  SPEAKER_03: Yeah, yeah.
• 12:32
  SPEAKER_03: You get some sweets and you're like the whole bag, get some biscuits, you eat the whole bag because it's got all of the other bits.
• 12:37
  SPEAKER_00: Easy, easy, and it tastes good, and your body, you're getting the dopamine from it, so your body's just like rock on.
• 12:43
  SPEAKER_00: And then same with like chocolate as well, because obviously chocolate, that's that's where it becomes even more dicey because chocolate is carbs and fats.
• 12:52
  SPEAKER_00: So you got you've got the coconut, what's it called?
• 12:56
  SPEAKER_00: Um cocoa butter in it, right?
• 12:58
  SPEAKER_00: Yeah, yeah.
• 12:58
  SPEAKER_00: And that that's fats, that's fats, and for those of you who don't know, for every gram of fat it's nine calories, nine calories, and then for carbs and protein for every gram it's four or six, four, four four, and then alcohol, every gram of alcohol is seven calories, which is crazy.
• 13:21
  SPEAKER_03: So when you're talking about carbs in like beer, yeah, there's actually not that many carbs in beer.
• 13:26
  SPEAKER_03: No, you're not you know, it's not the carbs that are making you like bloat and get a beer day, it's the alcohol, yeah, yeah.
• 13:35
  SPEAKER_00: Um, it's actually nuts.
• 13:37
  SPEAKER_00: Yeah, seven, seven calories per and like wine as well, but then wine will have sugars in it as well.
• 13:43
  SPEAKER_00: And then if you're having like cocktails as well, they're sugary, so then you've got added, it's just added good old mojito mojito.
• 13:50
  SPEAKER_00: Oh, so nice though.
• 13:52
  SPEAKER_03: But yeah, you've got to watch out for you you look out, you gotta kind of separate them.
• 13:56
  SPEAKER_03: Think like complex carbs, different types of you know, carbs within one, and then refined ones is just like simple.
• 14:03
  SPEAKER_03: Simple carbs, yeah.
• 14:04
  SPEAKER_03: Simple carbs release.
• 14:05
  SPEAKER_03: And yeah, those would be great if you are someone that needs quick energy.
• 14:10
  SPEAKER_03: If you are just going to the to the gym or going for a run or something, then some sweets, like a handful of sweets is great to get you through because they'll be released quickly.
• 14:19
  SPEAKER_00: Much more palatable than those energy gels as well.
• 14:22
  SPEAKER_00: Yeah, oh yeah, thick and sticky in your mouth.
• 14:24
  SPEAKER_03: I mean, every doubt some like sap, the syrup one smells like influences.
• 14:30
  SPEAKER_00: God man, just take some Percy Pigs on your marathon.
• 14:32
  SPEAKER_00: Honestly, I'm like so much tastier.
• 14:35
  SPEAKER_03: Percy pigs, squashies, fantastics.
• 14:38
  SPEAKER_00: Squashes smell weird though.
• 14:40
  SPEAKER_00: Have you ever smelled a bag of squashies?
• 14:41
  SPEAKER_00: Same with MMs, they both smell grot.
• 14:43
  SPEAKER_00: Really?
• 14:44
  SPEAKER_00: They taste lovely, but they don't ever sniff a bag of squashies.
• 14:47
  SPEAKER_00: Smells like cheese.
• 14:49
  SPEAKER_03: Title of the video.
• 14:50
  SPEAKER_00: Don't go sniffing bags of squashies, and don't go sniffing MMs either, they're also very cheesy.
• 14:55
  SPEAKER_03: I don't think he'd be happy.
• 14:57
  SPEAKER_03: No, um so separate separating simple sugars from you know complex carbs, they're both carbohydrates.
• 15:06
  SPEAKER_03: Um, but yeah, watch out, like you know, also it again is like caveat after caveat, but yeah, you you've got different goals, yeah.
• 15:17
  SPEAKER_03: Just because you uh are going to the gym and doing some form of exercise or something, doesn't mean you could scrat a bag of tanglastics or that sort of thing.
• 15:26
  SPEAKER_00: I always see people at the sweets in the gym as well.
• 15:29
  SPEAKER_00: Yeah, so funny.
• 15:30
  SPEAKER_00: So it's a school kid, so I'm like, you know what, get it, because that's gonna Oh they're fine, you know.
• 15:35
  SPEAKER_00: But there was actually a really interesting post.
• 15:37
  SPEAKER_00: I I don't have it to hand, but um I saw it the other day, and it's like it takes so useless for me to be trying to think this.
• 15:50
  SPEAKER_00: It was a something about how quickly your body releases the carbs and utilises it as energy.
• 15:56
  SPEAKER_00: So having say like something as like a pre-workout meal a little bit too close to your workout might mean that you've digested it a bit too late and therefore you're not actually using that like those carbs for the workout, and it's like a bit later on that they just kind of are like, Oh, we're ready.
• 16:13
  SPEAKER_00: But I I don't know, I it's so stupid that I even pulled that up because I can't remember.
• 16:17
  SPEAKER_00: I saw it the other day and I thought that's actually really interesting, um, but I can't remember the the details of it.
• 16:23
  SPEAKER_00: But you know, if you're if you're listening and you're bored, have a little have a little Google.
• 16:27
  SPEAKER_03: Um yeah, we'll keep it we'll keep it simple to um keep it very easily breaking down.
• 16:34
  SPEAKER_03: I think we can go into specific fueling before workouts, yeah, in workouts, and then recovery afterwards.
• 16:41
  SPEAKER_03: We could yeah as like a separate like fueling episode.
• 16:43
  SPEAKER_03: Oh, yeah.
• 16:44
  SPEAKER_03: But this in terms of just breaking down the it's just the the different perspective on food, I think is the biggest thing, and understanding exactly what's in it, like what's good and what's bad.
• 16:55
  SPEAKER_03: So talking about you know what's good and what's bad, um healthy food.
• 17:02
  SPEAKER_00: Back to where we were bringing back, reel it in.
• 17:06
  SPEAKER_03: Real it in, reel it in.
• 17:08
  SPEAKER_03: Uh I think it's worth talking about, and it's in the same category as carbs, is things that are seen as healthy, but in practice aren't for two, I would say, let's say two reasons.
• 17:24
  SPEAKER_03: One is for the sole reason that people think they're healthy, therefore they overeat them.
• 17:31
  SPEAKER_03: And second of all, is probably just a misunderstanding in general with portion sizes.
• 17:37
  SPEAKER_00: Yeah.
• 17:38
  SPEAKER_03: I would say there's one which is a justification, one that is probably just like understandable ignorance.
• 17:43
  SPEAKER_00: Yeah, for sure.
• 17:45
  SPEAKER_00: Uh so a really great example of this is people snacking on nuts.
• 17:53
  SPEAKER_00: And nuts are great for you.
• 18:00
  SPEAKER_00: These nuts.
• 18:01
  SPEAKER_00: Nuts are good for you, and they have great fats in them, and some of them can contain omega-3, like walnuts, which is a really good fat.
• 18:12
  SPEAKER_00: It's good fats, good fats, good for your brain.
• 18:15
  SPEAKER_00: Um, but they are super super calorie dense.
• 18:19
  SPEAKER_00: And again, if you're being healthy and eating them with the intention of trying to lose weight, they might be adding an extra 300 calories for one sitting of nuts, nut snacking.
• 18:33
  SPEAKER_00: Nut snacking.
• 18:34
  SPEAKER_00: Snacking snacking, nuns.
• 18:36
  SPEAKER_00: Um God, this is awful.
• 18:38
  SPEAKER_00: Um, but yeah, no, that that can really that can really throw you off.
• 18:42
  SPEAKER_00: Um so nuts can be super calorific depending on why'd that sound like I was about to say super calorfragilistic, but depending on what nuts you have as well.
• 18:52
  SPEAKER_00: So some are better than others in terms of calorie density.
• 18:55
  SPEAKER_00: So almonds are a little bit lower in calories, but you can get Brazil nuts, which are a lot of fattier.
• 19:00
  SPEAKER_00: Macadamia nuts are super, super, super high calorie.
• 19:03
  SPEAKER_00: Um, so it really depends.
• 19:06
  SPEAKER_00: And yes, they're great for you, but again, it's about portion control of them.
• 19:09
  SPEAKER_00: Same with seeds as well, like sunflower seeds, pumpkin seeds, they're all really good for you, and you should consume stuff like that, but just make sure you're tracking it and just everything in moderation.
• 19:22
  SPEAKER_00: Same with avocado, like healthy fats, they're all really good for you.
• 19:27
  SPEAKER_00: But if you're having a big salad with a whole avocado in it and your goal is to lose fat, that whole avocado, let's put it into put it into perspective.
• 19:37
  SPEAKER_00: 60 grams of avocado is about half an avocado.
• 19:41
  SPEAKER_00: And 60 grams of avocado is 114 calories.
• 19:45
  SPEAKER_00: If you're having 120 grams, you're having a whole avocado.
• 19:49
  SPEAKER_02: That's as part of a meal.
• 19:51
  SPEAKER_02: Yeah.
• 19:51
  SPEAKER_00: Like not even just it's it's a lot.
• 19:54
  SPEAKER_00: Yeah.
• 19:54
  SPEAKER_00: That's 120.
• 19:55
  SPEAKER_00: No, 228.
• 19:56
  SPEAKER_00: Is that quick mass?
• 19:57
  SPEAKER_03: What did you say?
• 19:58
  SPEAKER_03: 120.
• 19:58
  SPEAKER_00: 228.
• 19:59
  SPEAKER_00: 114, yeah.
• 20:00
  SPEAKER_03: Yeah, 228.
• 20:01
  SPEAKER_00: Quick mass on the ones and twos.
• 20:04
  SPEAKER_00: Same with stuff like hummus, and this this is relevant because I actually had this chat with my lovely client Katie the other day.
• 20:10
  SPEAKER_00: So she was still speaking to me and Guy.
• 20:13
  SPEAKER_00: She goes, Oh, yeah, you know, I've been having my my vegetables and hummus as a little uh a little snack.
• 20:19
  SPEAKER_00: And she was like, I then checked my tub of hummus and I'd consumed about 300 calories.
• 20:26
  SPEAKER_00: So hummus is again, it's really good for you, and it's actually pretty high protein as well.
• 20:31
  SPEAKER_00: But it really depends on what hummus you get, if it's homemade or how it's made.
• 20:36
  SPEAKER_00: It can be they could put tahini in it, which is a sesame seed paste, which again is super high in fat.
• 20:42
  SPEAKER_00: You can make it with olive oil, um, and then chickpeas themselves are pretty fatty as well.
• 20:46
  SPEAKER_00: Yes, they're a source of vegan protein, but they are pretty fatty, pretty carby.
• 20:51
  SPEAKER_00: Um, and we actually checked earlier, and a standard pot of Sainsbury's hummus, so a standard pot's about 200 grams.
• 20:59
  SPEAKER_00: So this is on MyFitness Pal, it's got the green tick by it, so you know it's legit.
• 21:04
  SPEAKER_00: Sainsbury's hummus, 534 calories for one pot.
• 21:07
  SPEAKER_00: So if you're having a light picky bits snack with your celery sticks and your carrots, it doesn't matter if you've got it's almost carrots.
• 21:14
  SPEAKER_00: Yeah, they're not going to be doing much, they're not gonna be doing much.
• 21:17
  SPEAKER_00: It's it's a lot of calories, and that's also 44 grams of fat.
• 21:22
  SPEAKER_00: So, to put it into perspective, if I'm dieting a prep client, I will ensure that their fats usually stay at about 50 grams per day.
• 21:32
  SPEAKER_00: So one sitting with a pot of hummus is almost a full day's worth of fats for some people, which is is a lot.
• 21:41
  SPEAKER_00: And it's only thirteen point four grams of protein, which yeah, cool, there's protein in it, but for the calories you could be doing a lot better.
• 21:47
  SPEAKER_00: Five hundred thirty four calories, you can make a lovely little bolonnaise.
• 21:49
  SPEAKER_03: It means you're then forced to find uh other meals in the day which have zero fats.
• 21:54
  SPEAKER_00: Exactly.
• 21:56
  SPEAKER_00: And it's probably not gonna be that satiating either.
• 21:59
  SPEAKER_00: It's lovely.
• 22:00
  SPEAKER_00: But I don't think you're gonna be full.
• 22:01
  SPEAKER_03: I'm certainly not full of have a tub of us, and I'm farting a lot, and also if again, if if this is because a lot of it is like a yeah, it's brush over keep it serious, man.
• 22:13
  SPEAKER_00: Keep it serious.
• 22:14
  SPEAKER_00: But yeah, sorry Chuzzer.
• 22:16
  SPEAKER_00: Um that's you, mate.
• 22:18
  SPEAKER_03: And uh I think also like that's the danger of viewing things as healthy when actually it's portion sizes.
• 22:26
  SPEAKER_03: Um I think I think the main blocker, the main obstacle that um if you're someone that wants to change your habits, one thing that people will find as a non-negotiable is like, oh, I don't want to track.
• 22:40
  SPEAKER_03: Yeah, I don't want to track stuff.
• 22:41
  SPEAKER_03: Oh, it's too much of thuff.
• 22:43
  SPEAKER_03: This is like this understanding what's in what food should not just be like, oh, it's tracking.
• 22:50
  SPEAKER_03: This is literally just educating.
• 22:52
  SPEAKER_03: And also And it's such a valuable process.
• 22:55
  SPEAKER_00: Yeah, you don't have to track forever because after a while you just learn off the top of your head how many calories in X, Y, and Z.
• 23:03
  unknown: Yeah.
• 23:04
  SPEAKER_00: Like you have a quick and you know where to read things.
• 23:07
  SPEAKER_03: Yeah.
• 23:07
  SPEAKER_03: Once once you start to understand that there are, you know, there are four calories in a gram of protein and carbs, there's nine grams, nine calories in a gram of fat, you will then naturally be interested to look at the labels in supermarkets to see what the percentage is between the three and look at the look at the balance and think, oh, actually, this isn't this isn't as much protein as is, and this will then solve my protein problems, which we will get on to next.
• 23:38
  SPEAKER_03: But I think other um other honourable mentions for things that we think are healthy but aren't, either because of portion control or just because we you know justify them as healthy.
• 23:49
  SPEAKER_00: Insert a video of the kid going peanut butter.
• 23:53
  SPEAKER_00: I don't know that video.
• 23:55
  SPEAKER_00: What?
• 23:56
  SPEAKER_00: Oh my god, you have to how long ago is it?
• 23:59
  SPEAKER_00: I'll find it.
• 24:00
  SPEAKER_00: I'll find it, Charlie.
• 24:01
  SPEAKER_00: The podcast I can listen to, I can play it through the struck out being done for copyright.
• 24:08
  SPEAKER_03: So avocado, yes, yes, um, nuts, yes, some better than others, but more so it is just like the portion the portion control body, and then peanut butter, peanut butter um peanut butter peanut butter for we will go on to the protein side, but basically, in short, not a good source of protein.
• 24:32
  SPEAKER_03: Like it is a source of protein, but for the amount of peanut butter that you have to have, you have so many fats that it's just a load of calories.
• 24:39
  SPEAKER_00: Peanut banter, more like bantering you and your your nutrition knowledge.
• 24:46
  SPEAKER_03: It's a for me, I view peanut butter peanut banterweed.
• 24:51
  SPEAKER_00: No, I don't tumbleweed me.
• 24:53
  SPEAKER_00: But for me, I view peanut butter mainly as a fat source.
• 24:56
  SPEAKER_00: I view it as a fat source.
• 24:58
  SPEAKER_00: I don't I don't really view it as a protein source because it's just the that's a much higher.
• 25:04
  SPEAKER_00: Yeah.
• 25:04
  SPEAKER_00: It's a fat source.
• 25:05
  SPEAKER_03: Do you have a percentage for what you view it as?
• 25:09
  SPEAKER_03: Do you see you know if this is like if out of the calories it is at least you know 30% or is it just more instructive?
• 25:20
  SPEAKER_00: Isn't it what was that stat that we were looking at earlier?
• 25:23
  SPEAKER_03: We'll get on to we'll get onto high protein.
• 25:25
  SPEAKER_00: Yay!
• 25:26
  SPEAKER_03: Right, let's rattle through.
• 25:27
  SPEAKER_03: Other things is like muesley, granola.
• 25:30
  SPEAKER_00: Oh yeah, I mean when you're healthy, I had a yogurt bowl with granola, and how much granola did you put in there?
• 25:34
  SPEAKER_00: Susannah, shovel a whole load of how much granola did you put in there.
• 25:40
  SPEAKER_03: Everyone knows though, cereal like cereal is the the portion sizes, if you can ever weigh it out or to ever think.
• 25:47
  SPEAKER_03: Why am I going for a box of cereal in three days when it says there are eight servings?
• 25:52
  SPEAKER_03: Clearly, cereal servings are not it's not gonna get you satiated enough.
• 25:58
  SPEAKER_00: Those mini boxes of cereal, that's the serving.
• 26:01
  SPEAKER_00: The little packets that you get in hotels that you're at you're all you can eat breakfast buffet, one of those little boxes is a serving.
• 26:10
  SPEAKER_00: That's the 30 gram serving.
• 26:11
  SPEAKER_00: Yeah, that is outrageous.
• 26:13
  SPEAKER_03: It's ridiculous, isn't it?
• 26:14
  SPEAKER_00: I chugged them all in a bowl.
• 26:17
  unknown: Yeah, yeah.
• 26:19
  SPEAKER_03: So at least two.
• 26:20
  SPEAKER_03: As a kid, I put at least two.
• 26:21
  SPEAKER_00: Yeah, man.
• 26:21
  SPEAKER_03: Um, so yeah, watch out again.
• 26:23
  SPEAKER_03: Just have a look on the box, weigh it, weigh whatever you're doing like once, do it one time, and have a look and calculate it.
• 26:31
  SPEAKER_03: Doesn't take long, it really doesn't take long.
• 26:32
  SPEAKER_03: Go on to my fitness pal and scan the barcode, mate.
• 26:36
  SPEAKER_00: It is not hard.
• 26:37
  SPEAKER_03: Don't take a photo with AI, don't do that.
• 26:41
  SPEAKER_03: Just bit like literally stop being so lazy to do that.
• 26:45
  SPEAKER_00: Stop wasting water.
• 26:46
  SPEAKER_03: Yeah, stop wasting water and stop eating up the earth, right?
• 26:49
  SPEAKER_03: Yeah, um it's already quite hot.
• 26:50
  SPEAKER_03: Musley granola is uh Asi bowls.
• 26:54
  SPEAKER_00: Oh, and it's so peak because they're so nice, aren't they?
• 26:57
  SPEAKER_03: And they have granola and peanut butter in them.
• 27:01
  SPEAKER_00: It really depends.
• 27:02
  SPEAKER_00: It really depends how they're made.
• 27:04
  SPEAKER_00: If you're making them at home, I used to love I used to absolutely love making smoothie bowls, and you can make them pretty healthy.
• 27:11
  SPEAKER_00: Um, but asai bowls, they're great, they are lovely.
• 27:15
  SPEAKER_00: But say you're getting them, you can actually buy some from supermarkets, they can buy it.
• 27:18
  SPEAKER_00: It's like an ice cream tub, it's like a sai.
• 27:20
  SPEAKER_00: Um, or if you go to asai places, they are delicious.
• 27:24
  SPEAKER_00: There's no denying that an asai bowl absolutely slaps, but they might have added sweetness in honey, they put a shoit ton of granola on, which tastes absolutely sensational.
• 27:35
  SPEAKER_00: But that granola is probably about 60 grams, and then they put a tablespoon of peanut butter or almond butter because almond butter's healthier, quote unquote.
• 27:44
  SPEAKER_00: It actually probably is because peanut the peanuts can be a bit mouldy sometimes.
• 27:48
  SPEAKER_00: That's a thing.
• 27:48
  SPEAKER_00: Anyway, we don't need to talk about that today.
• 27:50
  SPEAKER_00: Um, and also worth noting, sorry, I forgot to add this on with peanut butter.
• 27:55
  SPEAKER_00: It also depends what peanut butter you get.
• 27:56
  SPEAKER_00: Because some peanut butter, say you're buying like a sun pat crunchy, oh so nice, but so much sugar in them.
• 28:02
  SPEAKER_00: They put so much sugar and palm oil as well, which is not good for you.
• 28:07
  SPEAKER_00: Full stop.
• 28:10
  SPEAKER_03: Uh and also, yeah, worth mentioning that all of these alternatives, like you mentioned a granola or an acai bowl, this is when you are buying them without knowing what's in it.
• 28:22
  SPEAKER_03: There are like, and you can, you know, it doesn't take long to go on to TikTok or to go on to Instagram and to look at homemade recipes, smoothie bowls, low, low calories.
• 28:32
  SPEAKER_03: Like, there's so easy, man.
• 28:34
  SPEAKER_03: There's way too much, way too many options out there for to not do it.
• 28:37
  SPEAKER_00: And you don't need a ninja creamy, although I highly recommend them to make a smoothie bowl because that's got a smoothie bowl setting.
• 28:43
  SPEAKER_00: But I used to just do it with my Nutri bullet, and you just a tiny splash of coconut water with your berries and a bit of banana to make it creamy, or if you put a little bit of almond milk or something, it's nice, creamy, so good, so good.
• 28:54
  SPEAKER_00: You don't have to you don't have to spend 10 quid on a side pellets as well.
• 28:57
  SPEAKER_00: You can just buy mixed berries, taste just as good.
• 29:00
  SPEAKER_00: Wins.
• 29:01
  SPEAKER_03: Wins next one is fruit juice.
• 29:05
  SPEAKER_00: So we love fruit juice and the same like innocent smoothies, yeah, they're great, but they're full of sugar.
• 29:13
  SPEAKER_00: Smoothies, I would argue marginally better than juice, only because there's a bit more fibre and you get a bit of the benefit of having like the fruit pulp in there.
• 29:22
  SPEAKER_00: Um but a fruit juice, it's not terrible for you, but it's filters out all the the good bits, really, and you're just left with yes, the juice is delicious, and you will get benefit from that, but it's a lot of sugar.
• 29:39
  SPEAKER_00: Yeah, and they sometimes some juice fruit juice brands put more sugar in there, which is crazy.
• 29:44
  SPEAKER_03: Again, a serving, probably only 250 mils.
• 29:47
  SPEAKER_03: Yeah, you're gonna have more than that, yeah.
• 29:50
  SPEAKER_00: Just you know you're gonna have a whole pint of OJ, mate.
• 29:52
  SPEAKER_00: What do you mean?
• 29:53
  SPEAKER_00: Yeah, I'm gonna have a whole pint.
• 29:54
  SPEAKER_00: You hung over crispy pint, doink, doink doink doink doink, crispy pint of Tropicana.
• 30:00
  SPEAKER_00: Oh yeah, coppella, cloudy apple.
• 30:02
  SPEAKER_00: Talk to me.
• 30:03
  SPEAKER_00: It's good.
• 30:04
  SPEAKER_00: Terry Tibbs, it's so good.
• 30:06
  SPEAKER_00: It's so good.
• 30:07
  SPEAKER_03: But yeah, watch out for those, yeah.
• 30:08
  SPEAKER_03: Watch out for the sugars.
• 30:09
  SPEAKER_00: Dried fruit, dried fruit, again, great.
• 30:13
  SPEAKER_00: It's better than probably eating sweets because it's got less added crap in it, but it's just all the water sapped out of the fruit, so for the volume that you're eating, you're consuming a lot more sugar again.
• 30:26
  SPEAKER_00: You could ease you could eat a whole apple with those apple rings, and it like or what looks like a whole apple with apple rings, and it's probably like the equivalent of eating like five apples because it's just they're just so they've been sapped, sapped to the gods and back.
• 30:48
  SPEAKER_03: Now I found out that you're juicy that I'm allergic to apples.
• 30:52
  SPEAKER_00: Shut up!
• 30:52
  SPEAKER_03: Yeah, I'm allergic.
• 30:55
  SPEAKER_00: Did you eat one here or something?
• 30:57
  SPEAKER_03: Ah, I've been eating them my whole life.
• 30:59
  SPEAKER_03: I just didn't realise that it wasn't a normal phenomenon for your mouth to go all lumpy and like tingly.
• 31:04
  SPEAKER_00: Shut up.
• 31:05
  SPEAKER_00: Yeah, shut up.
• 31:06
  SPEAKER_00: Funny story, actually, when I was at twigs, I used to love the little pineapple fruit pots that in the canteen you can get.
• 31:12
  SPEAKER_00: Yeah.
• 31:12
  SPEAKER_00: And I used to eat them every day.
• 31:13
  SPEAKER_00: I'm not allergic to pineapple, but because I ate them every day, I started to kind of build a bit of an intolerance to it, and I'd get really hot when I ate it, and my head would get really like pineapple face.
• 31:23
  SPEAKER_00: Is anyone warm in here?
• 31:24
  SPEAKER_00: Just me.
• 31:25
  SPEAKER_00: A bit sweaty, my mouth would like tingle, yeah.
• 31:28
  SPEAKER_03: It's like someone pouring a bucket of water over your hair.
• 31:31
  SPEAKER_03: Is everyone else?
• 31:33
  SPEAKER_00: It's just pineapple.
• 31:34
  SPEAKER_00: That's what they're putting as pineapple today.
• 31:36
  SPEAKER_03: Yeah, it's pineapple for me as well.
• 31:37
  SPEAKER_03: Yeah, turns out it's a pollen thing.
• 31:39
  SPEAKER_00: Is it?
• 31:39
  SPEAKER_03: Because I'm so like allergic to pollen that you have some fruit which That's so sad.
• 31:45
  SPEAKER_03: Yeah, cooked apple, good.
• 31:47
  SPEAKER_03: But yeah, I ate one the other day just after that someone mentioned it.
• 31:51
  SPEAKER_03: How's my mouth feel fluffy?
• 31:52
  SPEAKER_03: This is actually really grim.
• 31:53
  SPEAKER_00: Why like Oh my god.
• 31:54
  SPEAKER_03: Yeah, my mouth felt all lumpy and tingly and grim.
• 31:56
  SPEAKER_00: Oh my god, I didn't know that.
• 31:57
  SPEAKER_03: For an hour.
• 31:58
  SPEAKER_03: That's fine after, I'll be right.
• 32:00
  SPEAKER_03: Yeah.
• 32:00
  SPEAKER_03: Next one.
• 32:01
  SPEAKER_00: On the dressings.
• 32:03
  SPEAKER_00: Dressings.
• 32:05
  SPEAKER_00: Salad dressing.
• 32:06
  SPEAKER_00: I'm gonna go to the restaurant, Charlie.
• 32:09
  SPEAKER_00: To the restaurant, just the restaurant.
• 32:11
  SPEAKER_00: We we don't know which one it is.
• 32:12
  SPEAKER_03: You can't because you're sponsored on this show.
• 32:15
  SPEAKER_00: Exactly.
• 32:15
  SPEAKER_00: I'm trying to be very healthy, and I'm gonna have the Caesar salad with all the croutons and the Caesar dressing.
• 32:26
  SPEAKER_00: Those dressings are so fatty! Yeah, so fatty!
• 32:30
  SPEAKER_03: And again, dressings in the same way as like sauces.
• 32:33
  SPEAKER_03: Yeah, just devil's in the dosage, and you keep going mayo, mayo, mayo, condiments, keep going like what oh, you know, one one dollop is only gets you through like four or five chips.
• 32:47
  SPEAKER_00: Yeah, I'm gonna have coleslaw, it's really healthy.
• 32:50
  SPEAKER_00: How about that 500 millilitres of mayo that's in that coleslaw?
• 32:53
  SPEAKER_00: Yeah, you wouldn't drink break out and have it in a couple.
• 32:56
  SPEAKER_00: You wouldn't drink exactly that.
• 32:58
  SPEAKER_00: You wouldn't drink a shot of mayonnaise.
• 33:02
  SPEAKER_00: How about let's make that five shots of mayonnaise?
• 33:05
  SPEAKER_00: So, how are you going along and eating it?
• 33:06
  SPEAKER_00: I love coleslaw.
• 33:07
  SPEAKER_00: No, no hate to coleslaw.
• 33:09
  SPEAKER_00: That's a funny comparison.
• 33:10
  SPEAKER_00: But that's really funny when you actually think about it though.
• 33:13
  SPEAKER_00: The amount of mayonnaise you is put in a coleslaw, plus the cream.
• 33:16
  SPEAKER_00: If you buy a deluxe coleslaw, they whack a bit of cream in there as well.
• 33:19
  SPEAKER_00: Yeah, crazy.
• 33:20
  SPEAKER_00: Um, but yes, salad dressings are extremely calorific, especially creamy ones like ranch, like Caesar, like your blue cheese dressing.
• 33:30
  SPEAKER_00: I mean, blue cheese, there's cheese in it, like there's it's fats.
• 33:33
  SPEAKER_00: And again, as we said, it's none of these are specifically gonna kill you.
• 33:39
  SPEAKER_00: They're not unhealthy, unhealthy, but it's just how much you're consuming.
• 33:42
  SPEAKER_00: Yeah.
• 33:43
  SPEAKER_00: Like, let's let's literally look it up right now.
• 33:46
  SPEAKER_03: Ranch dressing, 100 for put for two tablespoons.
• 33:49
  SPEAKER_03: There we go.
• 33:50
  SPEAKER_03: So 30 mils, which is not a lot, 140 cows.
• 33:54
  SPEAKER_03: Caesar, devilish, 160 cows.
• 33:57
  SPEAKER_03: Um, balsamic vinegar Caesar more than ranch.
• 34:00
  SPEAKER_03: Yeah.
• 34:00
  SPEAKER_00: I thought ranch was worse.
• 34:01
  SPEAKER_03: That's interesting.
• 34:02
  SPEAKER_03: Uh balsamic vinaigrette, 90 cows.
• 34:07
  SPEAKER_03: I think what it is really with all of these is just the knowledge.
• 34:13
  SPEAKER_03: I think the knowledge will really see you through with the nutrition side.
• 34:17
  SPEAKER_03: It's something that I had known in general before I did my PT course.
• 34:22
  SPEAKER_03: It's actually probably one of the most valuable things that came from the the personal training course, is the most basic nutrition.
• 34:29
  SPEAKER_03: Yeah.
• 34:30
  SPEAKER_03: And once you can then look at food in different ways, maybe somewhat as fuel, yeah, or just because you don't need to, you know, the only way to lose weight is not just by like meal prepping and by cutting out loads of stuff.
• 34:46
  SPEAKER_03: But for the start, it's always a good way to do it, is just to track how you're eating, then see how you know if you can stop eating out, being at the mercy of what other people put in your food and being like not in the know.
• 34:59
  SPEAKER_03: Yeah.
• 34:59
  SPEAKER_03: And then once you've got the once you've got the experience, then you can do a little bit more intuitive and know what's what.
• 35:06
  SPEAKER_03: And you also, you know, it's just one of those things like people love being told kind of what's wrong with them.
• 35:12
  SPEAKER_03: Yeah.
• 35:12
  SPEAKER_03: It's like I went to the physio yesterday and you know, for the sole reason of either clarifying what's wrong, or hopefully, you know, if you turn around and said, Oh, there's nothing wrong with you, I'm like, oh no, this isn't good.
• 35:22
  SPEAKER_03: Yeah.
• 35:22
  SPEAKER_03: Um, it's it's like having and these things are super simple.
• 35:26
  SPEAKER_03: Like this is not this is not complicated science.
• 35:30
  SPEAKER_03: The reason why you know gaining and losing weight, apart from worth mentioning uh specific cases of reasons outside of nutrition, insulin sensitivity and stuff.
• 35:41
  SPEAKER_03: That sort of stuff, resistance, this is not a blanket message for you know every single person.
• 35:47
  SPEAKER_00: There are different reasons this is for the average doe who doesn't have hormonal issues, insulin resistance issues, stuff like that.
• 35:54
  SPEAKER_00: Yeah, like h uh under active thyroid and stuff like that.
• 35:59
  SPEAKER_03: And if you haven't got tested for that, but you might put yourself into that category, looking at just the pure nutrition first may be your easy answer, rather than looking for some other reason that is a little bit more specific.
• 36:12
  SPEAKER_00: Also worth noting, dieting is hard because your body doesn't want to be uncomfortable, it it doesn't want to be burning more calories than you're consuming.
• 36:25
  SPEAKER_00: It wants to be comfortable so everything can work tickety-boo.
• 36:28
  SPEAKER_00: Like it it's not meant to be an easy thing, and hunger is an uncomfortable feeling, and it can also make you mentally pretty jippy as well.
• 36:37
  SPEAKER_00: So that there are things you can do to navigate it, and you don't have to just have like plain chicken and rice, broccoli.
• 36:48
  SPEAKER_00: You can season stuff nicely with spices, learn to cook, and then you can make healthy food without adding loads of rubbish into it, basically.
• 36:57
  SPEAKER_02: Yeah, yeah.
• 36:59
  SPEAKER_00: I think that is covered that one quite nicely.
• 37:02
  SPEAKER_03: Next one we're gonna talk about is things being labelled as high protein.
• 37:08
  SPEAKER_00: Ah the high protein market, it's gone crazy, and I feel like more so in supermarkets, it's all in supermarkets, not the supplement brands, it's the supermarkets.
• 37:19
  SPEAKER_00: Gonna go and put my churn gum in the bin.
• 37:23
  SPEAKER_03: The supermarkets, yeah.
• 37:24
  SPEAKER_03: Well, uh, as Charlotte goes off to put a churn gum in the bin.
• 37:27
  SPEAKER_03: No, it is, it is the supermarkets because you look at the protein, you know, supplements or any sort of supplements, they do have that they're specific for that sort of case.
• 37:37
  SPEAKER_00: Yeah.
• 37:37
  SPEAKER_03: Um let's just say, as an example, looking at like you go into a meal deal.
• 37:44
  SPEAKER_03: This is the for the most part, if you're on the road or if you're um if you're not prepared to have, you know, if you haven't brought food with you, you're gonna go into Tesco, you're gonna go into Sainsbury's, you're gonna go into your supermarket, unless you're from America and they don't have meal deals out there, which is absurd.
• 38:01
  SPEAKER_03: Classic America.
• 38:02
  SPEAKER_03: I was like, I can't wait like to have a meal deal.
• 38:04
  SPEAKER_03: Didn't have any meal deals.
• 38:05
  SPEAKER_03: Sucks.
• 38:06
  SPEAKER_03: You go there and there are your sandwiches, you've got maybe your sushi, you've got your baguettes, and you've got your wraps and stuff, and then there'll be a small section that says high protein.
• 38:17
  SPEAKER_03: High protein.
• 38:18
  SPEAKER_03: Chicken cats who wrap high protein, right?
• 38:23
  SPEAKER_03: That high protein, I've looked this up, is legally supermarkets can state that it is high protein if it has more than 20% of all its calories from coming from protein.
• 38:39
  SPEAKER_03: To put that into perspective, when we would say, you know, having a good balanced diet or a high protein diet, you're looking at most likely 30% of your calories coming from protein.
• 38:55
  SPEAKER_03: So having your main meal not even hitting that protein target does not classify it as high protein.
• 39:03
  SPEAKER_03: If you actually look on the label, and this is the difference between like, and it's even worth saying, what about the ones that don't say high protein?
• 39:09
  SPEAKER_03: Yeah, they still, so they have, let's say, for example, a Southern fried chicken wrap, because I've been in there quite a lot.
• 39:14
  SPEAKER_03: Done it.
• 39:15
  SPEAKER_03: You know, a Southern fried chicken wrap will have, which you know, has your chicken, has your protein source, will have about 19 to 20 grams of protein in it, and it's probably about 350 chicken salad sandwich calories tuna sandwich, all of them also worth noting, probably about half the price.
• 39:34
  SPEAKER_00: As soon as they whack that high protein label on, that's one quid extra, please, that's two quid extra, please.
• 39:41
  SPEAKER_00: It's crazy.
• 39:42
  SPEAKER_03: And that chicken katsu, the wrap right next to it that says high protein has 26 grams of protein in it.
• 39:48
  SPEAKER_03: So, yes, it's got six more grams of protein, but that is not enough to be saying, you know, high in protein.
• 39:54
  SPEAKER_03: If you then take, you know, Guy and I have been doing these, um, because Guy's been locking in for his his competition a couple of weeks.
• 40:01
  SPEAKER_03: We've been doing these simmer eats meal prep stuff, and with simmer eats, they will have um high protein meals, high protein meals, and it's got in that meal 60-70 grams of protein.
• 40:16
  SPEAKER_00: That is high protein, right?
• 40:18
  SPEAKER_00: 20 grams of protein, not high protein.
• 40:22
  SPEAKER_03: And worth mentioning like it is it is a percentage of, yeah.
• 40:25
  SPEAKER_03: Like these ones will be about 600 calories, yeah.
• 40:28
  SPEAKER_03: Uh, and the other ones will be, you know, 350 calories.
• 40:31
  SPEAKER_00: Make up through the day.
• 40:32
  SPEAKER_03: But proportions-wise, you've got to be going a little bit heavier, heavier than that.
• 40:37
  SPEAKER_00: Well, it's the high protein cereal bars that are literally only like six grams of protein.
• 40:43
  SPEAKER_03: Yeah.
• 40:44
  SPEAKER_00: Like, have an egg.
• 40:45
  SPEAKER_03: Literally, egg is six grams of protein.
• 40:47
  SPEAKER_00: Yeah.
• 40:48
  SPEAKER_00: Exactly.
• 40:49
  SPEAKER_00: Um, so don't be don't be fooled.
• 40:51
  SPEAKER_00: Goodness, and less crap in it as well.
• 40:53
  SPEAKER_00: Don't be fooled.
• 40:55
  SPEAKER_03: And also, again, it's when you're talking to the pract the practice of you know picking it, just again, have a look.
• 41:01
  SPEAKER_03: Just look at what says, you know, like high protein and then go, how does how does this compare to just the general non-high protein version?
• 41:10
  SPEAKER_03: Um, and and just base base what it is off that.
• 41:14
  SPEAKER_03: Because if you then if you then want to get more protein in by having more high protein cheese because it's high protein, then guess what?
• 41:26
  SPEAKER_03: High protein is gonna be overeating a little bit.
• 41:28
  SPEAKER_00: High protein cheese is so bad as well.
• 41:30
  SPEAKER_00: I've done it, I've been there, I've done that, I've bought the eat-lean cheese, it's dry, it's dry.
• 41:36
  SPEAKER_00: Um great example of this is like bagels.
• 41:39
  SPEAKER_00: So if you buy a regular, like say like a New York bagel, just like an original bagel, they're about nine grams of protein.
• 41:46
  SPEAKER_00: It's not bad.
• 41:48
  SPEAKER_00: You buy they you get marketed high protein bagels, they're probably only a few more grams, and it's like you're paying a premium price for it as well.
• 41:56
  SPEAKER_04: Yeah.
• 41:57
  SPEAKER_00: So if you're trying to, if you've got that argument of like, oh, you know, eating healthy or eating high protein foods is really expensive, that's probably because you're you're you're buying the you're going you're going and buying the high protein.
• 42:08
  SPEAKER_00: You see the you see the labels and you think I have to buy stuff that is can like labelled high protein, otherwise I'm probably not consuming enough protein.
• 42:15
  SPEAKER_00: Oh, getting my protein in is so hard.
• 42:19
  SPEAKER_00: No, you don't just have to do that on protein powders and and high protein meals.
• 42:25
  SPEAKER_00: You can you can actually get your protein in really easily.
• 42:28
  SPEAKER_03: How would you say for for someone that is struggling to get their protein in?
• 42:32
  SPEAKER_03: Yeah, what are the easy fixes?
• 42:35
  SPEAKER_03: What are the quick ways to for let's go breakfast, lunch, and dinner.
• 42:41
  SPEAKER_03: Yeah.
• 42:42
  SPEAKER_03: How would you how do you structure your nutrition?
• 42:45
  SPEAKER_00: I could do a typical day in the life of Charlotte Anderson, right?
• 42:48
  SPEAKER_00: Go for it.
• 42:49
  SPEAKER_00: Let's do let's do my use my rest day as an example because some people I'll start talking about cream of rice, and people will be like, what the hell is she talking about?
• 42:56
  SPEAKER_00: So my rest day.
• 42:57
  SPEAKER_00: For breakfast, I have 300 grams of 0% fat Greek yogurt with 10 grams of peanut butter and then 100 grams of berries.
• 43:06
  SPEAKER_00: That whole meal is about let me get it up, guys, because I've literally I can get it on my My Fitness pal because I've logged it and it's prepared.
• 43:15
  SPEAKER_00: It's prepared on there.
• 43:16
  SPEAKER_00: So whole meal, I do actually also add in.
• 43:19
  SPEAKER_00: Uh let's take those oats out.
• 43:21
  SPEAKER_00: Hang on a minute, let's whack that in there.
• 43:23
  SPEAKER_00: So if I take out my 30 grams of oats, in fact, no, I'll I'll keep my my breakfast in.
• 43:27
  SPEAKER_00: So I'll keep the oats in.
• 43:29
  SPEAKER_00: If I'm having that with 30 grams of oats and a bit of curacy cinnamon on top, 10 grams, it's 396 calories, 30 grams of protein.
• 43:38
  SPEAKER_00: 30 grams of protein, I would say, is the minimum you should be getting in most meals if you're trying to also have a bit of a body recomposition, right?
• 43:44
  SPEAKER_00: Like gain more lean tissue and potentially drop a bit of body fat.
• 43:49
  SPEAKER_00: But if I took those oats out, say I took the more fun bits out and the cereal with the peanut butter, the greek yogurt, and the raspberries, it's 245 calories, 26 grams of protein.
• 44:00
  SPEAKER_00: It's not bad for a light breakfast.
• 44:02
  SPEAKER_00: Then I'd have my lunch.
• 44:04
  SPEAKER_00: So at the moment I'm on a cut.
• 44:05
  SPEAKER_00: So I'm having chicken salads.
• 44:07
  SPEAKER_00: I have about 100 grams of chicken breast, 160 grams of chicken breast.
• 44:13
  SPEAKER_00: Which is there's just nothing in that.
• 44:15
  SPEAKER_00: So if we go on to my little, I can go on to my little loggy thing here.
• 44:19
  SPEAKER_00: 160 grams of chicken breast is 50, isn't it?
• 44:26
  SPEAKER_00: Of protein.
• 44:27
  SPEAKER_00: Let me have a little look.
• 44:29
  SPEAKER_00: Let's see.
• 44:30
  SPEAKER_00: 160 grams of chicken breast is 218 calories, 50 grams of protein, yeah, 49.8.
• 44:36
  SPEAKER_00: That is almost for a lot of people, that's almost half the amount they should be eating a day.
• 44:42
  SPEAKER_00: So for people who don't know, if you are someone who trains regularly, the minimum you should be having, the bare minimum, is 1.4 grams of protein per kilo of body weight, but I always recommend 1.6.
• 44:55
  SPEAKER_00: Some people have two grams, but there have been quite a lot of studies that have shown that like you know, anything past 1.6, yes, it's gonna help, but it's then it's that's like the tiny, tiny 0.1%, you know.
• 45:06
  SPEAKER_03: And it could be more so that because protein, you know, will keep you fuller for longer, exactly, then it is just a way to curb the cravings of of all the other stuff.
• 45:14
  SPEAKER_00: And then for dinner, I might have a salmon fill it with some veg.
• 45:18
  SPEAKER_00: And that that is easily in a whole day, I can get the pro I can get the macros up once again.
• 45:26
  SPEAKER_00: Um where are we?
• 45:28
  SPEAKER_00: So that is 1,548 calories for five meals.
• 45:35
  SPEAKER_00: I have a yogurt meal, I have a salad with chicken, asparagus, and iceberg, I have a salad with chicken, feta cheese, asparagus, iceberg, lettuce, and oil, um bit of cream rice, people don't know what that is, and then I have salmon with some veg and an egg for dinner.
• 45:48
  SPEAKER_00: And that's 1,548 calories.
• 45:50
  SPEAKER_00: What's your macros under?
• 45:52
  SPEAKER_00: 180 grams of protein.
• 45:53
  SPEAKER_00: Wow.
• 45:54
  SPEAKER_00: So that's insane.
• 45:56
  SPEAKER_00: That's under 1,600 calories, and I'm getting almost double what most people struggle to get.
• 46:03
  unknown: Yeah.
• 46:04
  SPEAKER_00: Sort yourself out.
• 46:06
  SPEAKER_03: Yeah, no, it's no, it's true, because you know you've got control over that and you've got the understanding, and it is you are, you know, you are creating those meals yourself, and it's very particular, and you know, you're also looking at the micronutrients.
• 46:19
  SPEAKER_03: 59 as well.
• 46:21
  SPEAKER_00: Someone's coming up the stairs.
• 46:22
  SPEAKER_00: It's Harrison.
• 46:23
  SPEAKER_00: Harrison is gonna take over the podcast right now because I'm I'm about to come on, Harrigo.
• 46:29
  SPEAKER_00: You're gonna talk through nutrition with Charlie.
• 46:32
  SPEAKER_03: Uh we've got a special guest, he's back in.
• 46:34
  SPEAKER_00: And I've got a client now, so Harrison's actually gonna take the reels.
• 46:37
  SPEAKER_03: Banana.
• 46:40
  SPEAKER_01: How are we doing?
• 46:41
  SPEAKER_03: You're straight on.
• 46:42
  SPEAKER_03: You're straight on.
• 46:44
  SPEAKER_01: Where am I looking?
• 46:44
  SPEAKER_01: There's no camera.
• 46:45
  SPEAKER_01: Oh, there's no camera.
• 46:46
  SPEAKER_01: No, we're just good because I I look like shit.
• 46:51
  SPEAKER_01: Um lovely.
• 46:53
  SPEAKER_01: What what where did you get up to?
• 46:54
  SPEAKER_03: So this podcast has basically been about uh nutrition and you can't you I was about to say this podcast has been about nutrition and basically just uh shedding light on where people think like they're not making pro progress and the really obvious ways that they are.
• 47:21
  SPEAKER_03: So we've gone through the kind of carbs are bad, right?
• 47:25
  SPEAKER_03: Yeah, whole thing.
• 47:27
  SPEAKER_03: Carbs are bad, water weight being put on with carbs, obviously reduced to take water weight off, basically fake fake scales, right?
• 47:35
  SPEAKER_03: Yes, okay.
• 47:36
  SPEAKER_03: Um not necessarily like maintainable.
• 47:39
  SPEAKER_03: Then we've gone into things that we think are healthy but aren't.
• 47:43
  SPEAKER_03: Okay.
• 47:44
  SPEAKER_03: So for two reasons.
• 47:46
  SPEAKER_03: One is we just don't know portion control, yeah.
• 47:50
  SPEAKER_03: Portion sizes.
• 47:51
  SPEAKER_01: Well, depending on per person, because it differs between per person almost.
• 47:55
  SPEAKER_03: Difference between per person, yeah, but also eyeballing it like Yeah, oh I see, yeah, okay, okay.
• 48:00
  SPEAKER_03: It might even just be the case that having half an avocado and wanting for it, like waiting for it to go mody isn't a thing.
• 48:06
  SPEAKER_03: Yeah, so you just eat the whole one.
• 48:07
  SPEAKER_01: That's true.
• 48:08
  SPEAKER_01: Well, I've always done I've always gone, especially recently, I've always gone with a smaller bowl.
• 48:14
  SPEAKER_01: I don't know whether you brought that up.
• 48:15
  SPEAKER_01: Okay, no, we haven't got smaller bowls.
• 48:18
  SPEAKER_01: Alright, so obviously, I I don't really eat crap, but the problem with me is that I'll eat too much of whatever I'm eating.
• 48:28
  SPEAKER_01: So even if I'm having chicken and rice, for example, I will have loads of it, yeah, which doesn't help anyone.
• 48:34
  SPEAKER_01: So I'll try and eat a bit slower and eat out of a bowl rather than a plate because you can't fit as much in it, and then try and drink water as well.
• 48:42
  SPEAKER_01: It normally that sorts me out, yeah.
• 48:44
  SPEAKER_01: So that's always a good little trick I've always done, um, especially when I've put too much weight on, like I have at the moment.
• 48:52
  SPEAKER_01: Oh mate, not not what I used to be, not like in the battle in the good old days, mate.
• 48:57
  SPEAKER_01: Back in the day, mate.
• 48:58
  SPEAKER_01: All gone.
• 48:59
  SPEAKER_03: I think that's yeah, we because we've gone very much specifically about just the knowledge of what's in what foods.
• 49:05
  SPEAKER_03: So um, yeah, the the main thing being that people overeat healthy foods because they're labelled as healthy, yeah, pretty much.
• 49:14
  SPEAKER_03: Yeah, yeah, yeah.
• 49:15
  SPEAKER_03: It becomes a justification to eat more and because labeled as healthy when 100% in reality, like it's only healthy if it's the set it's the right thing.
• 49:22
  SPEAKER_01: Yeah, that's the right way.
• 49:23
  SPEAKER_01: Exactly.
• 49:24
  SPEAKER_01: That that's literally the number one, isn't it?
• 49:27
  SPEAKER_01: Really, the portion.
• 49:28
  SPEAKER_01: Because you could be you could eat, I don't know, a ton of lettuce a day, but that doesn't really help you at all.
• 49:39
  SPEAKER_01: Yeah.
• 49:39
  SPEAKER_01: In that sense, yeah, because obviously you're gonna be low energy.
• 49:42
  SPEAKER_01: Um, you could be eating way too well.
• 49:44
  SPEAKER_01: I don't know, I wonder how much a ton of lettuce actually.
• 49:48
  SPEAKER_01: Do you think it's a do you do you even think it's a day's worth of calories, a week worth of calories?
• 49:52
  SPEAKER_01: Maybe not.
• 49:52
  SPEAKER_01: I'm not even going to put that in the size.
• 49:55
  SPEAKER_01: But you get what I'm saying, like it it's it is all about portion sizes and making sure you're getting that right.
• 50:02
  SPEAKER_01: Uh in regarding in where you want to go with your fitness, like if you're trying to lose weight, obviously you're trying to be in a calorie deficit, if you're trying to put a bit more on.
• 50:10
  SPEAKER_01: Exactly.
• 50:11
  SPEAKER_01: So it's the way it is literally the number one focus after what food you're eating.
• 50:18
  SPEAKER_01: Those two, it's what you're eating and how much.
• 50:21
  SPEAKER_01: Literally, yeah.
• 50:22
  SPEAKER_01: I'd say, and I've always said it's 40% in the gym, 60% in the kitchen, and what everything else you're doing today.
• 50:30
  SPEAKER_01: Even more.
• 50:31
  SPEAKER_03: I remember going to Malta on holiday like five, five, six years ago, and there was a bodybuilding gym, and it was, yeah, it said, yeah, it was 30% in the gym.
• 50:41
  SPEAKER_03: I mean, it doesn't fucking matter.
• 50:42
  SPEAKER_01: Yeah, no, but it no, no, there is, it's like people just think I'll come here twice a week, do my session, and yeah, I'll lose weight, which is just not the case at all, and which a lot of people really underestimate like how much the food, how much food is like value in your life.
• 51:01
  SPEAKER_01: Like you wouldn't put shit full fuel in a Ferrari, which is a classic saying, but it's true, yeah.
• 51:07
  SPEAKER_01: So it's always what how much you're eating and what you're eating is puts you in massive, massive stead in whichever direction you're trying to go, more muscle, less fat, uh, trying to put up just put on a bit of size, what whatever it is, that is the fundamental of it.
• 51:23
  SPEAKER_01: It is the nutrition, um, which people, as I say, don't really understand before they get into the fitness.
• 51:32
  SPEAKER_03: And I think once kind of the argument is that encouraging like those that are listening to be curious about what they're making at home, but particularly because it's even more readily available, what they're buying, yeah, in supermarkets, having a look at the labels and understanding what things are.
• 51:54
  SPEAKER_03: Exactly that.
• 51:54
  SPEAKER_03: And we know we haven't we haven't gone into micronutrients because otherwise it would just be such a whole but with the macronutrients with your carbs, with your fats and your protein, like understanding how many calories are in in each.
• 52:08
  SPEAKER_03: We then went on to talk about um things that are labelled as high protein, yeah.
• 52:14
  SPEAKER_03: So high protein cheese, yeah, like high protein meals in meal deals that apparently they and it's interesting to see if you've got you know any anything else on your experience on this, is legally it needs to be over 20% protein for it to be labelled high protein, right?
• 52:32
  SPEAKER_03: Which is not even saying like roughly 30% protein would be a decent diet if you wanted to like build muscle, so it's not even hitting the percentages there.
• 52:44
  SPEAKER_01: Yeah, so the so you can label it high protein if it's 20% of what of the whole calorie of the whole calories intake.
• 52:54
  SPEAKER_01: Don't know about that, yeah, because throw out the word scam.
• 52:58
  SPEAKER_01: Yeah, that is a scam.
• 53:00
  SPEAKER_01: That is a scam.
• 53:01
  SPEAKER_01: Well then exactly that, as you say, like people got to understand what they're eating, what the what these labour because it's always this manipulation of everything, like those those gummies guy buys those creatine gummies.
• 53:17
  SPEAKER_01: Oh yeah, load of poo, load of poo.
• 53:20
  SPEAKER_01: They have it's it's it's been debunked to shit.
• 53:24
  SPEAKER_01: Like it's just stuff like that.
• 53:26
  SPEAKER_01: People say, Oh, high protein, yeah, that's fine, and then you look, maybe the fat is just as it's maybe 18% rather than 20, but yeah, you know what I'm trying to say.
• 53:38
  SPEAKER_01: It's it's it is it's criminal how they can get away with it, but I guess it's it's just the law, isn't it?
• 53:45
  SPEAKER_01: So it's it's the law, it's the law, but no, they um they do try and manipulate it like that, so it's it's important that people sort of understand like what all of it means, how much you should be having, how much is too much, how much is too little.
• 54:00
  SPEAKER_01: Um because as I say, it's it's it's it's a massive part of it, yeah.
• 54:06
  SPEAKER_01: 100%.
• 54:07
  SPEAKER_03: Yeah, I think one one thing to mention just before Charlotte left, she went through uh a day of her eating on her rest day.
• 54:14
  SPEAKER_03: Oh yeah, I mean it was like 1540 calories, had 180 grams of protein, you know, really, really, really, really good.
• 54:21
  SPEAKER_03: Doesn't necessarily mean that everyone's gonna need to, you know, do that.
• 54:25
  SPEAKER_03: Um, but one thing that I would have like asked her is you know, to get that amount of protein, she's got to prioritize getting a protein source in every single meal.
• 54:37
  SPEAKER_03: Um like her you know, her breakfast had um oats, and then it was like zero percent fat you know, Greek yogurt.
• 54:45
  SPEAKER_03: Uh and then you know, she had a salmon for dinner, she had I think a chicken, chicken for lunch.
• 54:51
  SPEAKER_03: And I think that's the main thing is as soon as you miss, you know, if you are missing like breakfast, or if you're doing some sort of intermittent fasting, or if you're not on it with your protein intake in each of your three meals at least, that's just when you're not gonna hit the protein goals, a hundred percent.
• 55:07
  SPEAKER_01: And what I also can also add to that is if well Charlotte is trying to hit those those protein goals, but if you're not eating the right amount, like let's say three meals a day, four meals a day, you are more inclined to have those bad habits.
• 55:26
  SPEAKER_01: So when you're having those whole foods, um a lot hardest for your body to digest, meaning you're gonna be feeling fuller for longer.
• 55:35
  SPEAKER_01: So that making sure you're not snacking and just having crisps or biscuits or whatever, which I'm not saying is bad, you can, yeah, not at all, yeah.
• 55:44
  SPEAKER_01: I'm not saying you can't, but just in just in little bits, it's perfectly fine.
• 55:50
  SPEAKER_01: But to add what Charlotte is saying, definitely with what Charlotte, especially with what Charlotte's Charlotte's trying to do, she doesn't have that room for error, which is so like a hundred calories might not seem that lot, but it is, yeah.
• 56:04
  SPEAKER_01: So, like having that maybe bit of tomato ketchup on the side, or having that biscuit, or having the couple of uh spoons of sugar in your tea, those little things do make such a such a difference.
• 56:17
  SPEAKER_01: Um, especially for the I guess for Charlotte, someone at Charlotte's level, like that is a that is a necessity, but for people that are just trying to lose a bit of weight, it's not so dramatic.
• 56:29
  SPEAKER_03: Yeah, it's what it's just saying, you know, about training as a competitive athlete.
• 56:32
  SPEAKER_03: Yeah, it's true.
• 56:33
  SPEAKER_01: Just training as just yeah, just training for lifestyle 100%.
• 56:38
  SPEAKER_01: Couldn't agree with you more.
• 56:40
  SPEAKER_03: Yeah, I think that there's a yeah, a couple of things with um one of them was about it is it's counterproductive, well, it's counterintuitive.
• 56:51
  SPEAKER_03: It seems like a bit of a paradox, but the answer to people maybe eating less is eating more in meals.
• 56:59
  SPEAKER_03: Yeah, right.
• 57:00
  SPEAKER_03: Like you said, like eating bigger meals so that you won't snack.
• 57:04
  SPEAKER_03: Yeah, if you try and skimp on the big meals of all of the complex foods, and you know, you've got your carbs, you've got your protein, you've got your healthy fats, you might have some sauces or like oils in there.
• 57:14
  SPEAKER_03: Then you if you skimp on that, then yeah, you will in between meals, you'll be hungry, and that's when you will overeat those meals.
• 57:22
  SPEAKER_01: No, 100%.
• 57:23
  SPEAKER_01: So I've done it as well.
• 57:24
  SPEAKER_01: Like maybe I've maybe not had so much for breakfast, and I get to late at night and I've just had dinner, and it's like, um, I didn't.
• 57:32
  SPEAKER_01: I had a bit I had a smaller breakfast say, I'll have this biscuit, or I'll have this that and the other.
• 57:36
  SPEAKER_01: Like, I've been caught out loads of times doing that.
• 57:39
  SPEAKER_01: So, no, but you are 100% right.
• 57:42
  SPEAKER_01: You've just got to make sure it's it's repetition every day.
• 57:46
  SPEAKER_01: Your body gets into a clock of you know, you should be hungry the same sort of time of day, should we go into the toilet the same sort of time of day?
• 57:52
  SPEAKER_01: Like it's your body likes the same thing every single day.
• 57:58
  SPEAKER_01: So being being able to train your body to get to that stage, it's it's good, it's very good, and very healthy, and you feel you don't feel the need to just have to snack or do anything of that sort.
• 58:13
  SPEAKER_01: That's that sort, because you know you're hitting your meal, your goals every day, and then that means if you needed to, if you needed to add a bit more calories on you weren't you were feeling tired, you can do so.
• 58:23
  SPEAKER_01: You can just add maybe an X amount of grams extra of rice or chicken or whatever it is in in that meal.
• 58:31
  SPEAKER_01: So a hundred percent it's um it is it's pretty important.
• 58:35
  SPEAKER_01: It's this sounds we're making it sound really complicated right now, but it really isn't.
• 58:40
  SPEAKER_01: Yeah, it isn't.
• 58:41
  SPEAKER_03: No, it's simple, but I think once you understand what's going on, yeah, you then use the knowledge.
• 58:46
  SPEAKER_03: And I always found it difficult at school just being told to memorize things.
• 58:51
  SPEAKER_03: Uh I only really learnt well when I could understand like the concept, yeah.
• 58:55
  SPEAKER_03: Like the principles, yeah, the why.
• 58:57
  SPEAKER_03: And then it meant and then it makes sense in my life when I when I look at my habits, think, oh well, this one thing is undoing the rest of it.
• 59:04
  SPEAKER_03: And let me see if I can just, you know, if I can change it.
• 59:08
  SPEAKER_03: I think yeah, it it's also it might seem um counter to your point of having smaller bowls, yeah.
• 59:16
  SPEAKER_03: But obviously that is for a portion size thing.
• 59:20
  SPEAKER_01: Yeah, that's for a portion, yeah.
• 59:21
  SPEAKER_01: That's so that's for me, right?
• 59:22
  SPEAKER_01: I'm saying this as right now because I'm not on a I'm not trying to hit a calorie goal, I'm not doing that at the moment.
• 59:29
  SPEAKER_01: So for me, it's just I know I need to try and keep my calories down.
• 59:33
  SPEAKER_01: I'm not being regimented about it, right, at this moment, but I'm just trying to eat a bit, a little bit less, get into them good habits again.
• 59:42
  SPEAKER_01: Um but yeah, that I that might sound counterintuitive, but it it's it's it's it's it's it does help me quite a lot.
• 59:50
  SPEAKER_03: And there's and there's science behind that as well.
• 59:53
  SPEAKER_03: See, it's it is restricting it, yeah.
• 59:56
  SPEAKER_03: Um, but there is science behind slower eating in terms of release of like hunger hormones.
• 1:00:02
  SPEAKER_03: Um I don't have I won't look up the exact stats, but there's like it's a really interesting book that I read a couple of years back called The Expectation Effect by David Robson.
• 1:00:12
  SPEAKER_03: Right.
• 1:00:12
  SPEAKER_03: And he goes into a lot of how our perception of reality and how we expect things to be um actually changes our biology, um, especially with hormones, one of them being the like you know, your satiety uh hormone, uh like ghrelin and leptin, basically telling you how hungry you are, but if you are to eat slower, then you will not release like basically you know won't release as much of your hunger hormone.
• 1:00:44
  SPEAKER_03: Um and then there is also going through eating your meal before you eat it.
• 1:00:51
  SPEAKER_01: Yeah, oh really I've not thought about that before.
• 1:00:54
  SPEAKER_01: Whether people are gonna do it or not, yeah.
• 1:00:56
  SPEAKER_03: But it's m it's yeah, you go through it.
• 1:00:59
  SPEAKER_01: Imagine yourself eating the meal before you eat it.
• 1:01:01
  SPEAKER_01: Okay.
• 1:01:02
  SPEAKER_01: And then almost that's pretty crazy.
• 1:01:04
  SPEAKER_03: It's like you've kind of tricked yourself into already kind of eating it.
• 1:01:07
  SPEAKER_03: Yeah.
• 1:01:07
  SPEAKER_03: And that process also slows it down, and there's a bit of a mindfulness gap before you go and eat.
• 1:01:13
  SPEAKER_03: Um how interesting.
• 1:01:15
  SPEAKER_03: And I and I'm sure there is another one on if you were to have your phone just scrolling whilst you're eating as well.
• 1:01:23
  SPEAKER_03: You're not I d I'd it's worth checking all the science on this, but I'd you know interested to go go into it.
• 1:01:30
  SPEAKER_03: Is you aren't just not registering that you're eating.
• 1:01:33
  SPEAKER_03: Yeah, so you just if you are just scrolling and just dope mean, don't put on your phone.
• 1:01:37
  SPEAKER_03: I don't think the the rest of the stuff is gonna be no so like yeah, no, no phones when you're eating, like don't try and like watch other things, yeah, because you will just ghost eat a whole bag or whatever.
• 1:01:50
  SPEAKER_01: So much.
• 1:01:52
  SPEAKER_01: I've found that it's what like when I s when I'm hungry and I just hoff it all down, I I get to like I just didn't need that much.
• 1:02:00
  SPEAKER_01: Like you just take a few extra minutes just to just to um get it down, you won't you won't you will not eat as much, and I do believe in that, but that imagining eating that meal before you start eating it is crazy.
• 1:02:16
  SPEAKER_01: I've not I've not ever heard of that before.
• 1:02:18
  SPEAKER_03: I mean I haven't done it personally, right?
• 1:02:20
  SPEAKER_03: From what I've read, um, perspective.
• 1:02:24
  SPEAKER_03: I think a lot of it's just more mind like it's just being more mindful of stuff.
• 1:02:28
  SPEAKER_01: Headstrong, and which is pretty much what nutrition is, is you just gotta be headstrong.
• 1:02:33
  SPEAKER_01: Like, can't be thinking that any of these professional bodybuilders and all that don't have those urges of wanting to have donuts or sugar or whatever it it is, they do.
• 1:02:44
  SPEAKER_01: It's just they've trained themselves to resist it and they have their goals set, extreme as they might be.
• 1:02:51
  SPEAKER_01: Yeah, they still have their goals that they want to get to, um, which stops them doing so.
• 1:02:58
  SPEAKER_01: There will be a time where you can enjoy them things, they have their off seasons as well.
• 1:03:04
  SPEAKER_01: Um but yeah, no, it's it's it is very mindful.
• 1:03:09
  SPEAKER_01: The whole obviously the gym is the physical side and the the nutrition is l literally 90% mental.
• 1:03:18
  SPEAKER_03: Yeah, and also once you do have the once you have the knowledge, equip yourself with the knowledge to be able to just to use it to specific to your goals, whether it be through asking a coach or I mean you can just go onto AI most of the time now, as long as you're asking the right questions.
• 1:03:37
  SPEAKER_01: It's just finding those meals that you enjoy that are healthy, you're getting good portion sizes out of meal if you want if you can meal prep as well.
• 1:03:44
  SPEAKER_01: That's always so beating to death the meal prep thing, but it does work, it really does work.
• 1:03:51
  SPEAKER_01: Um, especially if you're mixing everything else we've talked about, like try and slow down your eating, don't just hoover it down because you're still gonna be hungry.
• 1:03:59
  SPEAKER_01: Just take your time, have some water.
• 1:04:02
  SPEAKER_01: This all plays a massive part, and just being headstrong, just gotta be headstrong and no, you don't you don't need it.
• 1:04:09
  SPEAKER_01: Yeah, you don't need it.
• 1:04:11
  SPEAKER_01: It's the idea, you don't need put that biscuit down, or just don't buy them, don't have them in your house.
• 1:04:17
  SPEAKER_01: Yeah, exactly.
• 1:04:17
  SPEAKER_01: Yeah, that's what Guy does.
• 1:04:18
  SPEAKER_01: There's nothing in here.
• 1:04:20
  SPEAKER_03: I've lost almost two kilos in just over a week.
• 1:04:23
  SPEAKER_03: Literally, and I haven't trained at all.
• 1:04:25
  SPEAKER_03: I've been going for walks and stuff, but because Guy is having these simmerit stuff, yeah, and I've I just haven't eaten as much.
• 1:04:34
  SPEAKER_03: So I've now after a week been like, right, I need to make sure I bring in my own as well.
• 1:04:38
  SPEAKER_03: Because it just is like there's just not the stuff in it, and also I know that I'm not gonna bring like a whole bag of cookies in because no one's gonna take them.
• 1:04:46
  SPEAKER_01: Guy no, the problem is Guy would take them, but he I want to help him out, yeah.
• 1:04:50
  SPEAKER_01: Yeah, exactly.
• 1:04:52
  SPEAKER_01: So he got given a pack of curly whirlies yesterday and he had to give them away because he couldn't he couldn't even thought about having them.
• 1:05:00
  SPEAKER_01: But no, it's um it's very mental, very mental.
• 1:05:04
  SPEAKER_01: So if there's one thing you can take from this, it is a mental game, yeah, and you've just got to be headstrong, and you're gonna go to bed, might be a little bit peckish, um, but it's just part of the journey, make you uh make you go where you want to go, I guess.
• 1:05:21
  SPEAKER_01: Exactly.
• 1:05:22
  SPEAKER_01: Nice.
• 1:05:22
  SPEAKER_03: Well Harrison, thanks for thanks for popping in.
• 1:05:24
  SPEAKER_01: No, but that's no worries.
• 1:05:26
  SPEAKER_01: I was very shocked.
• 1:05:27
  SPEAKER_01: I was very shocked.
• 1:05:28
  SPEAKER_01: I was uh just handed this mic.
• 1:05:30
  SPEAKER_01: Um I'm sure people have now turned off now.
• 1:05:33
  SPEAKER_01: I've I've hoped back on now.
• 1:05:35
  SPEAKER_01: Um but yeah, no, I hope I hope my well, the other side of what Charlotte's probably very high knowledge of nutrition.
• 1:05:44
  SPEAKER_01: Um I've got my aspect of it as well.
• 1:05:46
  SPEAKER_01: Yeah, but yeah, it was good.
• 1:05:49
  SPEAKER_01: I appreciate the invite.
• 1:05:51
  SPEAKER_04: That's very welcome.
• 1:05:54
  SPEAKER_03: And uh okay, yeah.
• 1:05:55
  SPEAKER_03: If you enjoyed listening to this type of more um educational myth busting podcast, and if you're at the end here, uh probably the couple of people that yeah, thank you so much, and drop a comment or drop us a message for what you want to see next because um we don't have too many requests, but we've now done forty five of these episodes.
• 1:06:13
  SPEAKER_03: Wow.
• 1:06:13
  SPEAKER_01: So forty five.
• 1:06:14
  SPEAKER_01: Yeah, we need to get a bigger audience.
• 1:06:16
  SPEAKER_01: Wow, that is crazy.
• 1:06:17
  SPEAKER_01: Yeah, well it will come.
• 1:06:19
  SPEAKER_01: It will come.
• 1:06:20
  SPEAKER_01: Rome wasn't built in a day.
• 1:06:21
  SPEAKER_01: It's not.
• 1:06:22
  SPEAKER_01: No, no, it's not.
• 1:06:24
  SPEAKER_03: All right, well, catch in a bit.
• 1:06:25
  SPEAKER_03: See you later, Harris.
• 1:06:26
  SPEAKER_01: See ya, see ya, mate.
• 1:06:27
  SPEAKER_01: Bye.