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The Ultimate Guide to Protein Sources · SOTA Personal Training Podcast

• 0:00
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:02
  Podcast. We help busy adults get strong
• 0:04
  and fit and stay that way for a really long time.
• 0:07
  I'm coach Sean here with coach Phil.
• 0:09
  How we doing, Phil? I'm good.
• 0:11
  Good, good. Today we are doing Protein
• 0:13
  Sources A-Z, all different types of protein sources.
• 0:16
  OK, this is actually a client request episode.
• 0:20
  She knows who she is, she's listening shout out.
• 0:22
  And So what we're going to do is we're going to talk through all
• 0:24
  different types of protein sources.
• 0:26
  Kind of start by talking about like the why behind it, Like why
• 0:29
  you keep hearing about protein all the time nowadays, right?
• 0:32
  How much protein we really need. And then we're going to go into
• 0:36
  all the different types of sources of protein.
• 0:38
  Which ones are the good ones? Which ones are, maybe they're
• 0:40
  not so good ones, etcetera, etcetera.
• 0:42
  So it should be fun. Yeah, Yeah.
• 0:44
  It's funny because to preface this, the person who requested
• 0:46
  this said it's probably too quick for a podcast episode,
• 0:49
  right? Not much to cover.
• 0:51
  And Sean, I both are like, you don't know who you're dealing
• 0:54
  with. We will.
• 0:55
  We will derail this 20 times and come back to center by the end,
• 0:59
  but this will be a good one. We could do about 8 hours on
• 1:02
  this if we really want and go way way deep into the weeds.
• 1:06
  Weekend seminar. Yes, literally.
• 1:08
  And let me start by saying this too, you know, just to have to
• 1:12
  throw it out there, medical disclaimer, not a doctor, right?
• 1:15
  So, you know, take professional nutrition advice from, well,
• 1:17
  should they even do it from their doctor?
• 1:19
  No, not from their doctor. Forget about that.
• 1:21
  Forget that I even said that now.
• 1:22
  Whatever. Yeah.
• 1:24
  All right, because it's funny. The reason I was going to
• 1:26
  mention the medical disclaimer, not a doctor, is because like
• 1:28
  occasionally you'll hear the too much protein can be a bad thing.
• 1:32
  Like, you know, there could be bad for your kidneys or
• 1:34
  something like that. Right now there's maybe some
• 1:36
  validity to that, but I'll just tell you this fam, all right?
• 1:40
  For for the last like 6 plus years, I've been eating like 2
• 1:45
  to three times as much protein as any doctor or FDA guidelines
• 1:48
  would recommend. And my kidneys are running great
• 1:52
  according to the labs that I just did a few weeks ago.
• 1:55
  All right, so I'm winning the kidney game, if nothing less.
• 1:59
  That study to the kidney thing, that was like a really popular
• 2:02
  myth for a while and it's pretty much been debunked.
• 2:04
  Like it's going to be hard. People aren't getting half the
• 2:06
  protein they should on a regular basis anyway, like for their
• 2:10
  bodies needs especially. Especially if you're working
• 2:11
  out. Don't worry about that.
• 2:13
  But yes, of course, consult A nutritionist or a dietitian if
• 2:15
  you have concerns. If you don't, if you do have a
• 2:18
  dietitian, like it's OK, maybe you don't need to listen to this
• 2:20
  one. Maybe you do.
• 2:21
  But if you don't, this will still, this will give you a lot
• 2:24
  of good insights. Yeah.
• 2:25
  Because then it's going to compare to what your dietitian
• 2:27
  says, compared to what we say. So it'd be interesting, a lot of
• 2:29
  similarities, I'm sure it's. Probably pretty identical.
• 2:32
  We're both going to tell you to don't eat cookies, OK?
• 2:34
  I can guarantee you your dietitian is going to tell you
• 2:36
  that anyway, OK? Why is protein the new fad,
• 2:39
  Right? Like, it's the new thing
• 2:41
  everybody's doing it to the point where, like even the junk
• 2:44
  food companies are making like a protein version of the candy
• 2:47
  bar. And like a protein, you got a
• 2:49
  protein. Everything, everything is
• 2:50
  enhanced with protein, right? So how did we get here, Phil?
• 2:53
  Why did protein finally to our liking become the new thing that
• 2:57
  everybody wants? I don't know.
• 2:59
  And it's such a travesty because we've been saying it forever and
• 3:03
  it seems like you're also telling me protein that we've
• 3:05
  always had this like you, you do need it to rebuild muscle.
• 3:08
  It keeps you, it keeps you fuller for longer.
• 3:10
  It's a critical ingredient to your success, whether you want
• 3:13
  to get stronger, lose weight, any of these things.
• 3:15
  But I, I was in the store the other day and their products and
• 3:19
  they'll even if it's not high protein, they'll just put it on
• 3:21
  the front where they try to put all the shiny stuff to get to
• 3:24
  ignore artificial ingredients. 2 grams of protein.
• 3:27
  That's what this thing said. It said 2G just so you see the
• 3:30
  word and people are like, oh, protein good, must buy.
• 3:33
  It's 2 grams. You probably need 120.
• 3:37
  Literally why are they even putting that on there?
• 3:39
  You know, you just got to don't look at the front of anything
• 3:41
  you have to unwrap. Just look at nutrition facts.
• 3:44
  Yes. And there are a few things that
• 3:46
  we're going to cover when we get into the sources later that will
• 3:49
  have like probably more than two grams, but not much more per
• 3:53
  serving that some people consider protein sources.
• 3:56
  And I'm like, yeah, not really, you know?
• 3:58
  So yeah. He let them down softly.
• 4:00
  You know, I'm like, well, that's great.
• 4:02
  Yeah. Like it's that's absolutely not
• 4:04
  the right thing to to have. No.
• 4:05
  Yeah, cover those. Yeah, exactly.
• 4:08
  But yeah, I mean, we like this, you know, as trainers and
• 4:10
  coaches, we like the protein is in right now.
• 4:13
  Everybody's talking about it, right?
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  Everybody's OK. I got to get more protein.
• 4:16
  How do I do it? So this is a good thing.
• 4:18
  Over trending. It's trending.
• 4:20
  Protein is trending. What's gonna be the well, we can
• 4:22
  speculate on this in a different episode, What's gonna be the
• 4:24
  next fad after protein? Probably it'd be fun.
• 4:27
  Yeah, it could be anything. Yeah, it could.
• 4:29
  I mean, by that point, food will probably all be artificial and
• 4:33
  humans may not even exist anymore because AI will have
• 4:35
  taken us over. But that's right, another story
• 4:37
  for another day. How much protein do you need?
• 4:41
  OK, well, you know, a lot of times we, we like to simplify.
• 4:45
  There's an oversimplification and maybe even overshooting, but
• 4:49
  we'll tell you a number like 1g of protein per pound of body
• 4:52
  weight per day or per pound of target body weight.
• 4:56
  So if you weigh 150 or if you're trying to weigh 150, right, try
• 5:01
  to eat 150 grams of protein per day.
• 5:03
  OK, Does it have to be exactly that much?
• 5:05
  No. But like sometimes we like to
• 5:07
  overshoot a little bit, aim high and land among the stars type of
• 5:10
  thing. You're going to hear that number
• 5:11
  a lot, especially if your goal is to try to, like Phil said,
• 5:14
  get stronger, build, maintain a healthy amount of muscle mass.
• 5:17
  And even though it would wouldn't seem this way to
• 5:21
  maintain a low body fat percentage, the high protein
• 5:23
  diet really does help for that. Because as Phil was kind of
• 5:26
  saying, you know, you get your protein first, protein and
• 5:29
  fiber. Really you get your protein in
• 5:31
  your fiber first in the diet. And it's really hard to overeat
• 5:34
  on too many carbs or too much fat in the diet because protein
• 5:38
  and some fiber as well tends to fill you up pretty well, right?
• 5:41
  So that's why we go for for protein.
• 5:43
  And like I said, the how much? So like just to give an idea,
• 5:47
  you know, if you're trying to get that 150 grams of protein
• 5:49
  per day, like it's not easy by any means, not easy at all.
• 5:54
  Because if we're talking we do three meals a day, 50 grams of
• 5:57
  protein in each meal. What's 50 grams of protein?
• 5:59
  Well, let me give you an idea. An 8 to 10 ounce steak, as an
• 6:02
  example. There's 50 grams of protein.
• 6:04
  Now, you might say, oh, I could eat that.
• 6:05
  Do you eat it three times a day? Right.
• 6:07
  You know exactly how many eggs? Oh, well, about 8 eggs.
• 6:10
  Yeah. Do you eat eight eggs three
• 6:12
  times a day? You know, even you would say,
• 6:14
  yeah, yeah, probably a little high on these kind of spendy.
• 6:16
  Yeah, yeah. Yeah, yeah, like milk, glass of
• 6:19
  milk. Well, eight in an 8 oz glass.
• 6:21
  So it's like. 4 gallons. Yeah, yeah, yeah, Just slam.
• 6:23
  Just just jugs of milk every day.
• 6:25
  Yeah, yeah. So obviously, you know, we're
• 6:28
  going to talk about ways to get up there, right?
• 6:31
  Go ahead. Because it's funny, we've done
• 6:34
  enough of these now. You know when I want to say
• 6:35
  something and I don't even give you a cue anymore.
• 6:37
  You're like, I can sense it. Yep, I've talked too long.
• 6:39
  But you, you hit on a a really good point of there's, there's
• 6:43
  the quantity of protein, which is 1 easy way to get it is just
• 6:45
  like eat more of the same thing, like an 8 to 10 ounce steak.
• 6:48
  That's a lot of food. You're going to be stuffed by
• 6:50
  the way. I mean, that's why it does work
• 6:51
  so well for satiety. But if you if you don't have 8
• 6:55
  oz, which is very possible, it can be hard to think of all of
• 6:58
  the different sources. So you have, you know, one train
• 7:01
  of thought is get more of the same kind at each meal.
• 7:04
  So if you are going to eat three times a day, yeah, you got to
• 7:06
  try to find 50. But there's also going to be
• 7:09
  some trace amounts in certain carbohydrates, like quinoa's a
• 7:12
  great one. It's got a fuller amino acid
• 7:14
  profile, meaning it can be used similar to like animal protein,
• 7:18
  other things, and for building muscle.
• 7:20
  And then also in some dairy. That's another good source.
• 7:22
  We don't tend to think about like even like bread might have
• 7:24
  like 5 to 7g, right? So those tend to add up.
• 7:27
  You don't have to think 50 grams of animal protein three times a
• 7:31
  day. And that's a really important
• 7:33
  clarification because everyone thinks I got to eat living
• 7:36
  things, yes, in order to get there and eat.
• 7:38
  Four steaks every day. Yeah.
• 7:39
  No, it's not like that. Yeah.
• 7:41
  Yeah. So this is because what you just
• 7:42
  did actually leans into the stuff that's on the left side of
• 7:46
  my like chicken scratch little notes that I made.
• 7:49
  Here and it's on the whiteboard. A whiteboard and a failing ball
• 7:52
  marker. Yes, I'm not going to try to
• 7:53
  read that. For those of you who are
• 7:55
  watching on the camera, we're recording this one as well.
• 7:57
  We're trying, yeah, yeah, as you can see that I don't know
• 8:00
  anybody can read any of that on there, but I got this little
• 8:03
  chart that I made. Like the sources on the left
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  are, yeah, technically protein sources, but they're like the
• 8:08
  very low protein overall, whereas the ones on the right
• 8:11
  are, are much higher protein sources, right.
• 8:13
  So you you can actually kind of touchdown like a few of these
• 8:16
  that would fall into the protein sources, but they're on like the
• 8:20
  left side, like not really actually a ton of protein.
• 8:23
  OK, 'cause like you mentioned some of like the grains, whole
• 8:25
  grains, yes, they do have protein.
• 8:27
  You mentioned quinoa, you know, pretty good source.
• 8:29
  But you know, even like like oatmeal as an example, you know,
• 8:32
  like every serving of oatmeal that I have, if I remember the
• 8:35
  numbers right, I think it has 5 grams of protein technically,
• 8:37
  but it's mainly a carb, right? It has like what is it 27 grams
• 8:41
  of carbs or something like that, 150 calories, can't remember.
• 8:44
  But like, anyway, so it's mostly carbohydrate and a little bit of
• 8:48
  protein right? Now, oatmeal is a great food for
• 8:50
  a lot of people. I eat a lot of it now, you know,
• 8:52
  because I need, you need, we need some carbs too as well,
• 8:55
  right. But in terms of how much protein
• 8:57
  do these things have, you know? Yeah, the whole grains, the
• 9:00
  breads, the, you know, quinoa, even rice, you know, a little
• 9:04
  bit like these things have some protein in them, but just not
• 9:08
  very much, you know? So like, if that's going to be
• 9:10
  your only food source that you get protein from, it's not going
• 9:13
  to be enough. You're going to give you know
• 9:15
  you'd be trying to eat way too many calories to get in a.
• 9:17
  Protein, I guess you could consider that like, think of it
• 9:19
  like an additive protein, right? It's not like your prime source,
• 9:22
  but those are the things that are gonna probably add up to
• 9:24
  maybe 30 to 50 grams per day that aren't like a primary
• 9:28
  protein. It's an accessory protein.
• 9:30
  Yes, yes, exactly. Accessory protein.
• 9:32
  So your meal might be like a chicken sandwich, OK, 6 ounces
• 9:36
  of chicken, for example, if you get a lot of chicken in there,
• 9:38
  30 grams or so of protein, right?
• 9:41
  And then you know 2 pieces of, you know, bread or wheat, you
• 9:44
  know whatever. There's another 6 to 8.
• 9:46
  So now you're 3638. Grams yeah, it's starting to do
• 9:48
  pretty. Good, slap a piece of cheese on
• 9:50
  there, Probably wouldn't hurt that much.
• 9:51
  You know, now you're 43. Grams, look at that.
• 9:54
  Look at you. Yeah.
• 9:55
  Yeah. Now I do have to put a caveat on
• 9:57
  that one because if you buy a chicken sandwich from a place
• 10:01
  that makes it and they want to make it taste good and things
• 10:03
  like this, they always skimp on the protein.
• 10:06
  Yeah. So as long as you can handle the
• 10:08
  price point, like always double the protein if, especially if
• 10:11
  it's like a lean protein because they're always going to go low
• 10:15
  unless it's like Chipotle, but that's also just a giant
• 10:17
  burrito. So it's just a lot of calories.
• 10:19
  Yeah, but you know, they're going to put a couple slices of
• 10:22
  ham on there and call it good. And it's like 15 grams.
• 10:25
  Yep. And they'd be like high protein.
• 10:26
  First tangent OK, so the perfect Chipotle meal yeah, they kind of
• 10:30
  give you like a lot of protein, but you should still double
• 10:33
  chicken it I always you know you should double chicken at
• 10:35
  Chipotle, right? I'm not even big that big of a
• 10:37
  fan of their other meats, but like you should double chicken,
• 10:39
  right? So like the perfect meal for me.
• 10:42
  I usually like a bowl more than burrito just because burritos
• 10:44
  kind of like fall apart and it's just like, oh, it's too big to
• 10:46
  get all that. Yeah, it's a nuts, right?
• 10:48
  So, like, you know, get the bowl.
• 10:49
  White rice, black beans, double chicken.
• 10:52
  Skip the fajita veggies. I don't even love them that
• 10:53
  much. Probably good for your health.
• 10:55
  Whatever, right, corn, maybe cheese.
• 10:58
  Like if I'm if I'm really low on calories for the day, then I'll
• 11:01
  be like, all right, put some cheese on that head on.
• 11:03
  Not the Kessel, and I'm not I'm not a Kessel fan, but put put
• 11:06
  the cheese not like the I'm like, you know, like the sloppy
• 11:09
  whatever. Yeah, that's what creates the
• 11:10
  mess. Yeah, yeah.
• 11:11
  I'm not not that big a fan of that.
• 11:12
  I don't even think it tastes that good, Kessel.
• 11:14
  'S not doing any favors anyway. But the shredded cheese, you
• 11:17
  know, debatable how healthy it is, but like, put that on there.
• 11:19
  I need some extra calories and guac.
• 11:21
  It's guac or die. That's right.
• 11:23
  I posted an Instagram story a few years ago where I was eating
• 11:27
  a Chipotle and I just put guac or die, you know, and then for
• 11:30
  whatever reason, I like got it in my head.
• 11:32
  It became like a superstition, you know?
• 11:34
  Now I'm like well I posted it on IG so now I have to.
• 11:38
  Get guac, you just committed. To it I committed to it walk or
• 11:41
  die. You are like you can't put guac
• 11:43
  or die and then not get. Pretty bold.
• 11:46
  It's pretty bold. Because even the reason I was
• 11:48
  like, I don't really know if I want to pay the extra $3.
• 11:51
  Oh my God, I put a guac or die you.
• 11:52
  Just go to lungs and grab your own and just mash it in there
• 11:55
  with your. Hands literally, you know, But I
• 11:56
  get guac now because of that. So that makes it delicious in
• 11:59
  place of something else like queso that would also be good.
• 12:02
  But it it's all a it's all an equation.
• 12:05
  Yeah. All right.
• 12:07
  There you go. So I'm down one tangent for this
• 12:09
  episode. Have you ever double wrapped the
• 12:11
  burrito? And I had them do like a cheese
• 12:12
  layer and another one. It's not on the menu.
• 12:16
  I'm not creative enough I guess. No, I haven't done that.
• 12:19
  It's too much food. I mean, it's Ohio alter burrito
• 12:21
  and more cheese and it's pretty outrageous, but yeah.
• 12:24
  Yeah, Yeah. No, that sounds fun.
• 12:26
  And I want to back up a little bit here because like, you know,
• 12:29
  we started talking a little bit about the sources, but I did
• 12:31
  want to talk about what is it truly that makes a good source
• 12:34
  of protein. So probably the main thing that
• 12:37
  we're going to talk about is grams of protein per total
• 12:42
  amount of calories. We want foods that are high in
• 12:45
  protein and don't have a ton of the other two macro nutrients
• 12:49
  being carbs and fats. They probably have a little bit,
• 12:51
  but like we're looking for a high protein diet.
• 12:53
  It needs to be a lot of protein and not so many carbs or fats in
• 12:57
  it. What was your rule?
• 12:58
  You had like a number. You said it several, several
• 13:01
  episodes ago. Yeah, and this was actually one
• 13:03
  that some other client was a while back, like suggested this
• 13:06
  to me and then I like ran it by Coach Maddie and Coach Maddie's
• 13:08
  like, yeah, I think so. They're like, because the the
• 13:11
  rule was like, you know, you take the grams of protein in a
• 13:14
  serving. In fact.
• 13:16
  In fact, for the people watching, let's use your little
• 13:18
  thing that you're drinking right now.
• 13:19
  Let's Slate protein shake. That's right.
• 13:22
  We got 20 grams of protein in a container, 100 calories.
• 13:26
  OK. The rule is it's like the rule
• 13:27
  of 10. You take the grams of protein,
• 13:30
  multiply it by 10, and ideally you want the calories to be that
• 13:33
  or less. So here we've got 20 grams
• 13:35
  protein times 10 would be 200, OK, If it's less than 200
• 13:40
  calories means it's a pretty high protein.
• 13:42
  There you go. Compared to carbs and fats thing
• 13:44
  and this was. Yes. 100 calories only.
• 13:48
  There's hardly any fat or carbs. There's barely any little carbs,
• 13:51
  just proteins. S plus tear.
• 13:53
  S plus tear, I don't know about plus, but what that means guys
• 13:57
  is everybody come in here and spend several dollars on one of
• 14:00
  our delicious slate protein shakes and make us some more
• 14:03
  money. Thank you.
• 14:05
  That is not a paid advertised. This sucks.
• 14:08
  That's just a convenience thing. We don't even make money off
• 14:10
  those Do what shipping? No, it's literally just a
• 14:13
  convenience thing and people do like it for that.
• 14:15
  But no, it's it's not a not a thing.
• 14:17
  We actually made money. No.
• 14:18
  Well, forget about it. Don't even bother getting one,
• 14:20
  guys. All right, we'll drink them.
• 14:21
  OK. They are good, though.
• 14:23
  They're pretty good sources. Some of these protein drinks.
• 14:25
  In a pinch. For sure, in a pinch, yes,
• 14:27
  exactly. So grams of protein compared to
• 14:30
  the total amount of calories, right?
• 14:31
  That's maybe the main thing we're talking about.
• 14:33
  I would also argue that we're aiming for as often as possible
• 14:37
  to make them from minimally processed foods, or at least not
• 14:41
  a food source with, like, a ton of extra artificial ingredients,
• 14:44
  right? Like, even this, yeah, all these
• 14:46
  protein drinks are going to have a decent amount of ingredients,
• 14:49
  whatever. But like, this one's not too
• 14:50
  bad, you know? So you're looking for food that
• 14:53
  ideally has only one or a few ingredients in it.
• 14:56
  Not this long list of things you can't pronounce.
• 14:58
  It's just a general rule. Just try to eat more, not super
• 15:01
  artificial foods, Right? And then, you know, we can also
• 15:04
  make the argument about, like, complete proteins and having all
• 15:07
  the amino acids. And you mentioned chemo.
• 15:10
  I also don't even put that like as high of importance as just
• 15:14
  the grams of protein. It's not that big a deal in my
• 15:16
  opinion. Yeah, but.
• 15:17
  That's kind of like a major in the minors thing.
• 15:19
  Yeah. Just getting enough protein.
• 15:21
  And if you get the right quantity in grams from a variety
• 15:24
  of sources, you probably have a pretty solid amino acid profile.
• 15:27
  Yeah, you'll probably be all right.
• 15:29
  Yep, exactly. So like we touched on some of
• 15:31
  the ones that are on the left side, the not so great side of
• 15:34
  my list, you know, like some of the grains, quinoa like, and
• 15:38
  I'll come back to make a point about vegetarians and vegans
• 15:40
  towards the end, but like, you know, you got on the way left
• 15:43
  side of this list. They're really not very good
• 15:45
  sources of protein are things. Well, standard American diet,
• 15:49
  which is like a bunch of like junky carbs and stuff like that.
• 15:52
  It's very low in protein, but you know, you got whole grains,
• 15:56
  a little bit of protein, but not a ton.
• 15:59
  Peanut butter, like everybody likes to mention, it's going to
• 16:01
  be like 7 or 8 grams of protein for like 190 calories per
• 16:06
  serving. Rule of 10.
• 16:08
  No, it's a lot of fat and a little carb, but like a lot, a
• 16:11
  lot of fat. Not necessarily like an
• 16:13
  unhealthy food, but not a high protein food per total calories.
• 16:17
  Like if you're going to try to get enough protein off of peanut
• 16:20
  butter, you are gonna be so sick of the peanut butter stuck in
• 16:24
  your throat all day long. Yeah, it won't last.
• 16:27
  Good. No, good luck with that.
• 16:29
  Would that? Be like 8 tablespoons of peanut
• 16:31
  butter to get like 40 ish grams. Well, 800 calories, yeah, just
• 16:35
  to no. Like be having like 2 jars of
• 16:38
  peanut butter, yeah. Stuffing that down your throat
• 16:40
  all day. And like if like.
• 16:41
  No one's doing that. Yeah, I mean, it's a great food
• 16:44
  if you're looking for like long term winter survival, Yeah.
• 16:47
  You just need calories that will store well, Yeah, you know.
• 16:51
  And that goes for nuts and seeds of all kinds too.
• 16:53
  Like there's some nutrient value thing like hemp seeds and chia
• 16:57
  seeds. So like throw those into a
• 16:58
  smoothie. But like one tablespoon, I think
• 17:01
  we used to make them all the time.
• 17:01
  Like I think 2 tablespoons is 180 calories, right?
• 17:05
  And they would again, label would be like, look at the
• 17:08
  protein. It was negligible compared to
• 17:10
  the calories. So yeah, just look at the
• 17:12
  labels. 10X it. Boom, 10X of protein and your
• 17:15
  calories should be less than that.
• 17:16
  Yeah, because they're like, you know, all sorts of nuts,
• 17:19
  almonds, cashews, cashews in particular, like hardly any
• 17:22
  protein like that. I'm not saying they're not
• 17:24
  healthy for you. You can make a really good case
• 17:26
  that all these things are good, healthy sources of healthy fat.
• 17:29
  Right. But they're not high protein
• 17:31
  foods. Oh, Doctor Blake's in the house.
• 17:32
  We're going to bring Doctor Blake in here for a minute
• 17:34
  because somebody. Hey, hey, wait.
• 17:35
  Let's get him right now. I'm just totally interrupting.
• 17:37
  Dr. Blake. Doctor Blake in here.
• 17:38
  That door is kind. Of all right.
• 17:41
  Boy, it's on video now. Too is on a video right there.
• 17:44
  He literally sat on my lap. This does not.
• 17:45
  I think he knew that. Okay, so Blake, the reason I
• 17:48
  brought you here is because one of our clients, one of the
• 17:51
  clients you always work with told us today to talk about pre
• 17:55
  workout drinks that you should have.
• 17:59
  Yep, I saw that one. Yeah, yeah, yeah.
• 18:01
  What do you what do you think about like pre workouts and
• 18:03
  should people be having them? Total deviation.
• 18:05
  I mean, I don't think you really need it or whatever.
• 18:07
  If it helps give you that little energy boost.
• 18:09
  I think we talked about this in our overrated underrated
• 18:11
  podcast. If you haven't seen that yet and
• 18:13
  make sure you check that out. That was posted like 8 months
• 18:15
  ago. That's a pretty good one.
• 18:18
  But it's all just like creating oxygen, blood flow, give you a
• 18:21
  little bit of energy. It's not stuff you really need.
• 18:23
  Is it really going to change the difference between putting on 2
• 18:26
  lbs of muscle or not? I don't really think so, right?
• 18:29
  At the end of the day, give your best effort.
• 18:31
  Yeah, it's one of those like last tier, like, all right, I'm
• 18:34
  looking for just a tiny edge and I'm OK spending 30-40 bucks a
• 18:37
  month on it. Some of them have a lot of
• 18:40
  caffeine now. I'm going to keep talking
• 18:41
  because I want to see how long you can keep plague sitting on
• 18:43
  your leg like that. It's gotten awkward.
• 18:45
  Yeah, yeah, it definitely has. About about a minute ago it did.
• 18:49
  Hey, there's no other podcast. I do this type of thing so that
• 18:52
  really sets us apart from the general.
• 18:53
  That's we just want to be different.
• 18:55
  All right, Well, she's like, OK, thank you.
• 18:57
  Thank you. I wanted to bring him in for
• 18:59
  that. Oh.
• 19:00
  That is a good point. Yeah.
• 19:01
  All right, careful. Let's let it.
• 19:03
  OK, good. Thanks.
• 19:04
  All right, OK. We were on cashews.
• 19:07
  Yeah, we're talking about peanuts.
• 19:08
  Peanuts. So something you brought up,
• 19:10
  right, The 10X rule, we're talking about like individual
• 19:13
  protein sources, but also that 10X rule.
• 19:15
  I was just thinking out loud in my head about this, like you
• 19:19
  could kind of treat that with like meals in general too.
• 19:21
  So say you have a a meal and you want 50 grams of protein and if
• 19:25
  you can have that under 500 calories, that is like you were
• 19:28
  going to be very full in, in the scope of weight loss, right?
• 19:32
  We want to keep ourselves as full as possible because we are
• 19:34
  going to be hungry. That's going to be a normal part
• 19:36
  of that process. So if you can keep that to
• 19:38
  anything under 500, that's a very high protein meal too.
• 19:41
  Yes, yeah. And actually, for most people,
• 19:43
  if you want to simplify your numbers, I shouldn't give this
• 19:47
  advice exactly to most people, but like a lot of bar clients
• 19:50
  and particularly female clients, just because like they in
• 19:53
  general need a little bit less calories than male clients.
• 19:55
  Like if you're trying to, you know, maintain your muscle mass
• 19:58
  and burn a little body fat 3 meals a day each 150 grams
• 20:03
  protein and 500 calories and you will crush 150 grams protein and
• 20:08
  1500 calories throughout the day like you will crush you.
• 20:11
  Just run that playbook for about. 12 months and you're
• 20:15
  gonna be lean AF. But like, yeah, I get that the
• 20:19
  consistencies are, but yeah. That will probably be extra as
• 20:22
  we've talked to you about that amount of total calories, but
• 20:25
  protein is gonna help get you there.
• 20:27
  I mean, we kind of talked a little bit about the satiety,
• 20:29
  but if you have a high carb, you know, meal plan, you're eating
• 20:32
  carbs mostly out the day, you get hungry sooner, you have
• 20:35
  bigger blood sugar fluctuations. Protein helps stabilize that.
• 20:38
  So you just feel more at ease more often throughout the day.
• 20:42
  So you don't feel like you got a scramble for something at the
• 20:44
  end of a busy work day, something like that.
• 20:46
  Correct. Yep, moving into the kind of
• 20:49
  middle of this chart, like the things that are only like a
• 20:52
  little bit better sources of protein.
• 20:54
  So I put like beans and lentils in here as pretty decent.
• 20:58
  You know, this is where you get into some of the good vegetarian
• 21:01
  or vegan sources of protein. I mean, beans, like, OK, I'm a
• 21:05
  fan. Like I eat a lot of just like
• 21:06
  black beans with, well, whether it's a Chipotle or cooking them
• 21:09
  at home. But like, you know, and I
• 21:10
  usually add a meat into mine as well, but like, you know, ground
• 21:14
  beef, rice and beans, Turkey rice and beans, whatever.
• 21:16
  But like beans alone are still a good source of protein.
• 21:20
  They're not, they don't, they don't pass the rule of 10.
• 21:23
  OK, so like a serving of it will be like 110 calories and like 7
• 21:27
  or 8 grams protein, right. But it's, it's not bad.
• 21:31
  It's pretty decent for a vegetable source of it, you
• 21:34
  know, 'cause you could just eat a couple servings of beans.
• 21:36
  Now I got 16 whatever grams, so they're they're pretty good.
• 21:39
  And obviously it kind of depends what you pair it with, but like
• 21:41
  they're pretty good. They're better, you know,
• 21:43
  definitely better than like peanut butter, right?
• 21:47
  It's a better option than peanut butter.
• 21:48
  There's a lot of different types of like lentils.
• 21:50
  Edamame is actually pretty Dang good.
• 21:52
  I'm like, I'm not a huge fan of edamame but I hear people like
• 21:55
  it and it's even a little better than just like beans.
• 22:00
  Those are a good snack too. Just a little bit of like soy
• 22:03
  sauce or amino, amino acid, like replacement, that stuff that
• 22:06
  tastes like soy sauce. Yeah, that's that's good.
• 22:09
  Yeah. You can power through those.
• 22:12
  Those are great. Also like beans, lentils in
• 22:14
  general. They're really, they pair really
• 22:16
  well with a lot of different things.
• 22:17
  Like you can put it, I mean, you can put it in a salad, you can
• 22:20
  put it with a more dense protein, yes.
• 22:23
  Like they're versatile in that way.
• 22:25
  So that's a good one to have and probably cheap I would assume.
• 22:28
  I was looking last time like the beans but.
• 22:31
  No, like let me tell you Phil, OK, like if you want to go on
• 22:34
  the OK OK, if you want to go, you know, get jacked on a
• 22:37
  budget, 10 to the 10 number two. Yeah.
• 22:40
  OK, the get jacked on a budget. Like really, really jacked on a
• 22:43
  budget. OK, is it's the Turkey, rice and
• 22:45
  beans grind. OK, so you go ground Turkey,
• 22:47
  white rice, black beans over and over and over.
• 22:50
  Yes, the Turkey, you know, calories per dollar is a more
• 22:54
  expensive food of the three. But we're talking about ground
• 22:57
  Turkey here, OK? We're not talking about having a
• 22:59
  lobster over a cold, OK? We're talking about ground
• 23:01
  Turkey from Cub Foods, OK? Or, you know, wherever the heck
• 23:04
  you get your ground Turkey. So Turkey rice and beans, Turkey
• 23:06
  rice and beans over and over and over and over until you're sick
• 23:10
  of it. And then you just put more salt
• 23:11
  and pepper on it. And I like it tastes a little
• 23:12
  better. Let's go again, right?
• 23:14
  But just run that playbook over and over and over.
• 23:17
  Now, if you're on a super budget, like if you're living in
• 23:19
  like, you know, 2016 Venezuela or something like that, when
• 23:22
  like the prices of everything just hyperinflated and you got
• 23:25
  no money for anything. OK, then you go to you skip the
• 23:29
  Turkey and you go just rice and beans.
• 23:31
  This is survivable subsistence snow.
• 23:33
  You don't get a lot of protein out of it.
• 23:35
  OK, but you still get enough, you get enough calories and
• 23:38
  protein to survive and keep your muscle on.
• 23:40
  Jack, super budget, a super super budget.
• 23:44
  OK, Sean, what if you only could eat 1?
• 23:46
  Food. Is it just beans?
• 23:48
  It's got to be. Well, oh boy, oh boy.
• 23:51
  Between that, you're gonna be on the spot.
• 23:52
  You're gonna put me on the spot. One food forever.
• 23:54
  Oh. Yeah, I am.
• 23:56
  Do it. Beef liver.
• 23:57
  Oh yeah. No, it's because the the
• 24:01
  micronutrient content. Yeah, it's true.
• 24:02
  That's true. That's like, I need to survive,
• 24:04
  Yeah. Yeah, yeah, yeah.
• 24:05
  Yeah, exactly. OK.
• 24:07
  All right, good tangent. But all right, so we're done
• 24:09
  with that tangent anyway. OK, OK, OK, so I was going to
• 24:13
  back up a little bit because I'm I'm trying to get to like all
• 24:15
  the ones, the A-Z ones that I have on my chart here.
• 24:18
  I put like processed meats in like the not so good sources
• 24:23
  just because they're probably they're pretty bad for your
• 24:25
  health. You know, like, you can get a
• 24:26
  decent amount of meats that have like a lot of protein, but just
• 24:30
  this, you know, this charcuterie board stuff and hot dogs and any
• 24:33
  like, fast food you get like, it's just, I don't know what all
• 24:36
  they put in that stuff. It's definitely not good for us.
• 24:38
  Well, yeah, eat it sparingly. Go go on YouTube and watch how
• 24:43
  they make hot dogs. And you probably have one for
• 24:45
  the next year. I mean, it's like, wait a
• 24:47
  minute, what is a hot dog? Yeah.
• 24:49
  And like, all those, like, weird trickery board meets, like, wait
• 24:51
  a minute, what is that? Then you realize it's it's not
• 24:55
  something you want to have on a regular basis.
• 24:57
  Yeah. Anyway, don't don't, don't have
• 24:59
  them as a staple. No, don't have them as a staple.
• 25:02
  Like, you know, beef jerky, different types of jerky.
• 25:05
  They win the gas station competition, You know, like,
• 25:08
  they're right in the middle. They're like, yeah, well,
• 25:09
  they're a decent source of protein.
• 25:10
  I wouldn't eat it as your main staple all day every day, but
• 25:13
  it's better than the doughnut and whatever else you get there.
• 25:16
  Yeah, correct. I also put protein bars kind of
• 25:19
  in the middle category. It's like, OK, yeah, you can get
• 25:22
  some that definitely passed the 10 rule, you know, more grams of
• 25:26
  protein, you know, than carbs and fats, whatever usually have
• 25:29
  kind of some BS ingredients in them.
• 25:31
  They all do they all do some kind and check the ingredients
• 25:34
  on that one too are the nutrition facts because I swear
• 25:38
  this is where the high protein marketing they will just try to
• 25:41
  blast you and and you look me like this one is 11 grams of
• 25:44
  protein and 250 calories like this is absolute absolutely not
• 25:49
  a high protein food. But damn do they taste good
• 25:52
  sometimes. Yeah, it's funny.
• 25:53
  You have enough of them and like none of them actually taste that
• 25:56
  good. You might as well just have a
• 25:57
  Snickers bar and then go make a steak when Yeah, like I
• 26:00
  seriously. Because people kind of, you
• 26:02
  know, they half ass the protein bar and then they half ass their
• 26:05
  dinner. It's just like just whole ass
• 26:07
  both. Yeah, right.
• 26:08
  Did you just tell everybody to have a Snickers bar?
• 26:10
  No, no, OK. Don't twist my words.
• 26:12
  All right? All right, I said.
• 26:14
  You'd be better off. You might as well, you said
• 26:16
  might as. Well, hypothe, best case
• 26:18
  scenario, you just go home and say, you know what, I had that
• 26:21
  steak waiting for me. It's been marinating.
• 26:23
  It's going to be delicious. Yeah, I'm just going to go home
• 26:25
  and have that. Yep, and a salad.
• 26:28
  Boom, a steak and salad. Yep, OK cheese.
• 26:31
  I put most types of cheese in the OK category.
• 26:34
  We've talked about this before. We could also do a 45 minute
• 26:37
  podcast on cheese alone. It's, you know, a lot of fat, a
• 26:40
  lot of saturated fat as well, but it actually doesn't quite
• 26:44
  usually pass the rule of 10. It's kind of similar to beans in
• 26:48
  terms of it's like protein to total calories numbers.
• 26:53
  Probably eat beans more often if you don't want to be super
• 26:55
  constipated. But like cheese can affect
• 26:56
  people differently. It depends how well you tolerate
• 26:59
  dairy, things like that. Cheese decent.
• 27:03
  Long story short, cottage cheese better.
• 27:06
  That's in one of the better sources.
• 27:09
  Yep. But now like getting into the
• 27:12
  what I would consider some of the top sources still going not
• 27:15
  quite all the way to the top, but so I'll put tofu up fairly
• 27:19
  close to the top for for vegetarians, vegans in
• 27:22
  particular, you know, definitely passes that rule of 10
• 27:25
  typically. Yeah, it's been a while since
• 27:27
  I've had it, but like, yeah, it's a good source.
• 27:30
  Milk. Now milk.
• 27:33
  Oh, there's so much. That one's that one's always
• 27:35
  kind of touchy, right? Yeah, we could do you're.
• 27:38
  Not sure, maybe focus on other ones.
• 27:40
  Yeah, Also if you, yeah, if you drink it like anything you drink
• 27:44
  with protein, my rule is like typically try not to like just
• 27:47
  have protein shakes while they drink your protein because it's
• 27:50
  you're not going to get the effect of satiety and like
• 27:53
  there's a high thermic effect with protein.
• 27:56
  So you burn like 30 ish plus percent of the calories
• 27:59
  digesting it versus carbs and fats are close to nothing.
• 28:02
  So like if you just drink it you're not going to get full and
• 28:04
  then you're just going to want to eat more food anyway.
• 28:07
  So. But milk from a macro nutrient
• 28:09
  standpoint, yeah, not the worst option if you tolerate it well.
• 28:12
  Yeah, and and actually then you just said it in the same kind of
• 28:15
  category, like pretty good, but not the best would be any like,
• 28:18
  well, any protein drink, you know, even like that core power
• 28:21
  fair life, 42 grams of protein, let's go.
• 28:24
  Like, you know, wouldn't live off of it, but you know, decent
• 28:28
  at least in terms of the macro nutrients like protein.
• 28:32
  Okay, so protein powders themselves, you know, you got
• 28:36
  whey protein powder, you got plant based sources of protein
• 28:40
  powder. They're all I shouldn't say
• 28:42
  they're all a lot of them are pretty good.
• 28:45
  Definitely definitely, definitely from a grams of
• 28:48
  protein per calories ratio. Like some of the way is just
• 28:50
  like it's straight protein. Some of them don't have that
• 28:54
  many artificial ingredients, you know, and even the plant based
• 28:58
  proteins are the powders are pretty good too, a lot of
• 29:00
  protein per calories. This one is also like a like
• 29:04
  literally we could do like a 45 minute episode on that as well.
• 29:07
  But I would I would rate it as a pretty good source for a lot of
• 29:11
  people. Yep.
• 29:12
  As long as it's not like your only source, right?
• 29:14
  You don't live on protein powder alone.
• 29:16
  Yeah, it's a, it's a supplement. So you use it to supplement your
• 29:19
  already good solid protein diet. And these are best to be used
• 29:22
  like in a pinch like, and that's why we have these in the fridge,
• 29:25
  right? It's just like, I'm not going to
• 29:27
  eat for about four hours. I, I know I need to get between
• 29:30
  now and then should get 30 to 50 grams.
• 29:32
  So I'm going to grab one of these just so I'm I'm hitting my
• 29:35
  my. Yes.
• 29:36
  And you said supplements. So what are we supplementing?
• 29:38
  I mean the best sources if you tolerate them and if you are not
• 29:42
  a vegetarian or vegan, like the best sources beak, yogurt, eggs,
• 29:47
  fish, all types of fish and seafood, beef and then to the
• 29:51
  top, top, top even above those, if you're looking for as much
• 29:55
  protein as you can get for as little calories, you can get
• 29:58
  chicken, Turkey. Those would be the main things.
• 30:01
  Yep, just. They're leaner and they Yep,
• 30:04
  pretty affordable. All said and done.
• 30:06
  Yes. Just requires a little bit of
• 30:07
  prep time. But exactly you can.
• 30:09
  You can prepare chicken a lot of different ways to make it
• 30:12
  exciting, yes. Throughout the week.
• 30:14
  Yeah, you can. Yeah.
• 30:15
  And you can get chicken thighs, too.
• 30:16
  It doesn't have to be chicken breast, you know what I mean?
• 30:18
  Like, yeah. It's a little extra fat, but
• 30:20
  like, whatever keeps anchored to the plan.
• 30:22
  Yeah, because ask any of us, any trainer, we've had more dry 2
• 30:29
  day old chicken breast cardboard than you can imagine.
• 30:33
  It's so funny because everybody assumes that someone like me
• 30:36
  would eat like a lot of chicken. You don't, though.
• 30:38
  Not written. No, I only.
• 30:40
  OK. The weird thing is like, I never
• 30:41
  cook chicken. I don't know if it's like a fear
• 30:43
  of just like a like a salmonella.
• 30:44
  Like I'm not that great of a cook.
• 30:46
  I'm like, I'm going to do my fulfilmonella.
• 30:48
  You could probably easily do the same thing with Turkey or eggs,
• 30:50
  which I cook all the time, but whatever.
• 30:51
  But like, so I get chicken when I go places.
• 30:54
  Like I trust Chipotle to make me good chicken.
• 30:56
  Yeah, like I'm like, I don't like, I don't like making
• 30:58
  chicken on my own. So it's all like Turkey and
• 31:00
  beef. That's what I do with fish.
• 31:02
  Anytime we eat, I'm always like getting the salmon.
• 31:04
  Yes, actually same thing. Prep time and fish is so
• 31:07
  finicky. It's yeah, yeah, it's it's not
• 31:09
  done yet. It's done for, you know, a
• 31:11
  millisecond and then it's overdone.
• 31:12
  So I'm like, I'm just going to hire a professional.
• 31:15
  Yeah, yeah, yeah. And by that I mean the 17 year
• 31:17
  old kid who's chopping the chicken at Chipotle.
• 31:19
  That's my. That's right.
• 31:21
  That's oh boy, right there. Yes, yes, they all do a great
• 31:23
  job. Honestly, and I've said this in
• 31:25
  the podcast before, like the workers at Chipotle, like you
• 31:28
  just got to give mad respect. It's, it's really hard what they
• 31:33
  do. I've never worked at Chipotle,
• 31:34
  but like you go in there and it will be like 5:00 PM on the
• 31:38
  busiest day of the week. It'll be like 4 people working
• 31:40
  there, 35 people in the line and you're like, oh God, I should
• 31:43
  just go to Panera. I'm never going to get through
• 31:45
  this line. And you get through the line in
• 31:47
  like 3 minutes. It is amazing.
• 31:49
  They got the A-Team at 5:00 at Chipotle.
• 31:52
  Well, they're all a teams. They're so good, honest, like if
• 31:55
  I was hiring somebody. You keep this in mind, Phil, as
• 31:57
  you make the hiring decisions here.
• 31:58
  Go down to Chipotle. No, no.
• 31:59
  Like if you're gonna hire someone who can work under
• 32:02
  pressure efficiently and deal with AOL customers, I don't know
• 32:05
  if we get that many of those here.
• 32:06
  Yeah, Wait. What?
• 32:08
  You guys are all great clients. OK, You're great.
• 32:10
  OK, you're great. You're wonderful.
• 32:11
  We love you, I hear. You but like honestly, just hire
• 32:14
  somebody who's worked at Chipotle.
• 32:15
  Like, yeah, they are. Yeah, their resume is just like
• 32:18
  Chipotle. Yep.
• 32:19
  OK, so. Line.
• 32:20
  Line could Chipotle. You know anything about exercise
• 32:22
  science? When can you start?
• 32:23
  Doesn't matter. Get them in here.
• 32:24
  OK, Get them in here. Yeah, that's amazing.
• 32:28
  So that kind of covers the sources.
• 32:30
  Now, I said I wanted to make a point about vegetarians and
• 32:32
  vegans because you're going to notice is that as I went to the
• 32:34
  right like to the the better sources, quote UN quote on this
• 32:37
  list, most of it is animal based products, right?
• 32:39
  And that's just because animal products do have higher protein
• 32:42
  per total calories. Like basically all.
• 32:46
  I don't want to phrase this from a scientific perspective.
• 32:49
  Plant based things are carbohydrates.
• 32:51
  Basically. Is that a?
• 32:52
  Is that a correct statement? Is that like a factual
• 32:55
  statement? No, I think that's, I think
• 32:56
  that's fair to say. Yeah, the most part.
• 32:59
  Yeah, they're more, they have more, you know, tend to have
• 33:01
  more fiber and there's more carb content is.
• 33:04
  That I guess, yeah, because. Like muscles and like that's the
• 33:06
  protein is muscles. Yeah, they're not.
• 33:09
  Flexible muscles. But the point is it is actually
• 33:12
  on a vegetarian or particularly a vegan diet, it is hard to meet
• 33:16
  the protein requirements that trainers like because would
• 33:19
  recommend often, but you know, you're eating a lot of tofu, a
• 33:22
  lot of tofu, edamame, lentils and bean.
• 33:25
  Right. Say Tom No, but I know that's
• 33:27
  one that's like on a list of one.
• 33:29
  I've always said, hey, look into it, but I've never actually had
• 33:31
  it. But we have a vegan and
• 33:33
  vegetarian like meal plan thing in the member vault that people
• 33:35
  can check out because that's like a full 28 day meal plan
• 33:38
  with recipe books and grocery shopping list.
• 33:40
  If you do want to lean into the plant based sources, which I
• 33:45
  still think there's a place for at least like eggs, maybe beef
• 33:49
  once in a while in a in a well balanced diet, but there's a
• 33:52
  bunch of resources there if you guys are like all I know is
• 33:55
  steak. Yep, Yep.
• 33:57
  Yeah, yeah. Some variety Check.
• 33:58
  Those out yeah, you got so and I have an important point to make
• 34:01
  at the end about how I know steak.
• 34:03
  But and I also should mention, you know, we talked about the
• 34:05
  plant based protein powders. You can use those a lot as well
• 34:08
  as as a vegan. Those are a good source to get
• 34:10
  get you to your targets. Now, what you just said is, you
• 34:14
  know, all I know is steak, you know, like what I want to
• 34:16
  comment about that is you can hit your protein targets without
• 34:21
  requiring any of the foods on this category.
• 34:24
  What I mean by that is you could never eat beef in your life and
• 34:28
  hit your protein targets. You could never eat Turkey or
• 34:30
  chicken and hit your protein targets.
• 34:32
  We didn't mention pork, but pork is also a good source if you if
• 34:34
  your religion allows you to eat it.
• 34:36
  But we didn't mention any of those things.
• 34:38
  Right. That's a good source.
• 34:40
  But you could exclude any category on this.
• 34:43
  You could exclude eggs. You could.
• 34:44
  You can exclude anything. And from a combination of the
• 34:47
  other sources we mentioned, you can get it.
• 34:49
  So yeah, you can. A lot of ways to skin a cat.
• 34:52
  All roads lead to Rome. What's the metaphor?
• 34:54
  Yeah, those are both really good.
• 34:55
  Yeah. Yeah.
• 34:56
  You've been doing metaphors lately and I'm really enjoying.
• 34:58
  Yeah, I'm trying trying so you're.
• 35:00
  Getting there, my friend. I've got more tangents.
• 35:01
  It's it's great. Look at a flip flopping.
• 35:04
  Yep. Yeah, No, 100%.
• 35:06
  Like all of this, like all the things we're talking about, none
• 35:09
  of this happens without some intention, right?
• 35:11
  Some sort of like plant. You're like, I want to get more
• 35:12
  protein. Cool.
• 35:13
  I heard some sources. And then you just like, go about
• 35:16
  your day and you don't change anything or like change your
• 35:18
  grocery shopping list or do these things more intentionally.
• 35:21
  They won't come to fruition. They won't help out.
• 35:23
  So make sure you integrate these things.
• 35:25
  Like look, how much protein am I having?
• 35:27
  Is it a palm size amount? Right.
• 35:29
  Just like the palm of your hands?
• 35:30
  Probably 4 oz, about 25 grams. Like just use that as a metric
• 35:34
  for how much you're getting. Look at the nutrition labels do
• 35:36
  with intention login and the nutrition app if it's beneficial
• 35:40
  and you're doing that and it's always beneficial.
• 35:42
  But yeah, just a little bit more awareness and that includes
• 35:45
  cutting things out. You're like, well, I don't wanna
• 35:46
  have steak five days a week. Okay.
• 35:49
  What is your plan then for what other sources can you up uptick
• 35:53
  so that that one can stay at a manageable level?
• 35:56
  Yep exactly. And get bored with some and then
• 35:58
  swap for another 1. So it's like yeah.
• 36:00
  It's varieties, the spice of life.
• 36:02
  Yep. Oh boy, that statement could get
• 36:03
  us in trouble based on some of the previous episodes that I've
• 36:05
  done. It's an exercise variety.
• 36:08
  Oh boy, let's not go there. This nutrition, only variety.
• 36:11
  Nutrition is the spice of oh boy, oh God.
• 36:14
  Even that I always tell people to eat nice boring meals for
• 36:17
  breakfast and lunch. We're deviating, Phil.
• 36:19
  We're going. We're all we're we're both
• 36:21
  working it. No, but that is very true.
• 36:22
  Like when you talk about protein sources, if you can eat more
• 36:25
  robotically, it's going to be a lot easier because like I don't
• 36:28
  want to have chicken again. It's like, remember why you're
• 36:30
  doing this, right? Just because you want to feel
• 36:32
  confident this summer, you know, think about the goal and that
• 36:35
  will give you the motivation to stick with the necessities to
• 36:38
  get there. Make the chicken taste good,
• 36:40
  yes. Yeah, but there's some hot sauce
• 36:41
  on there. Add 22 teaspoons of salt instead
• 36:44
  of 1. You know, get crazy.
• 36:46
  Yes. Dice it, shred it.
• 36:49
  Oh yeah, yeah, yeah. You know, put it in a bowl, put
• 36:52
  it on a plate, you know? Have it on your oatmeal.
• 36:55
  I'm sorry I'm getting silly. Yep.
• 36:59
  Yeah, it's probably time that we should end since we're both
• 37:01
  making some dumb comments, Yeah. Definitely.
• 37:03
  We're pulling strings here. Yep.
• 37:05
  That's good. I think we should be done.
• 37:06
  You have anything else you want to add?
• 37:08
  Not really. I think our, we just wrapped up
• 37:10
  our last seminar and I was talking with Rowan.
• 37:12
  So I think the next one we want a gear.
• 37:15
  I think it's time to really dive into nutrition or that that's
• 37:18
  like a, a cooking series, a just education piece on how to put
• 37:22
  together a nutrition profile that really encapsulates all
• 37:26
  this. So anyway, if you're listening
• 37:27
  to this as it comes out, we'll be sending some emails over the
• 37:30
  next month about when and what you guys want to get out of
• 37:33
  that. So stay tuned, sweet, because
• 37:35
  that's the number one thing everyone continually says they
• 37:38
  struggle with is they walk out here and they're like, I'm going
• 37:41
  to Arby's. Yep, Yep, Yep.
• 37:44
  Arby's. So go to Chipotle instead.
• 37:46
  If you take anything away from this, they get the burrito.
• 37:48
  Cut it in two, you got 2 meals at a pretty good value price
• 37:51
  there. Yes, good stuff.
• 37:53
  Thanks, Phil. Thank you guys for listening.
• 37:54
  We'll see you on the. Next one.
• 37:56
  Stop that one.