Protein Requirements and Nutritional Myths

I can tell you right now that people need to stop looking for the most convoluted, complex solution to their problems. Most of the time, it's going to be a one or a handful of very simple things to do. Right. And until you do those simple things, don't go to the complex. You may very well have a gut issue. And I'm not going to say you don't like, let's say, and you know you seen our intake forms Like we asked about do we have two different gut digestive analysis questionnaires We do We we do testing when it appropriate but most of the stuff that happening you can fix a lot of it with zero testing and then throw the testing in when there's a hurdle that's just not, that's not being fixed by the normal, easy things. You go to, there's like Zoe finishing up her clinical nutrition degree. She's actually, I think Tuesday or Wednesday is her last day next week. It's just, I'm gobsmacked at some of the things that these people say, like, did you guys even go to the same university she did? And I think the only reason that she knows as much as she does, because she's been in the industry for as long as she has. And that's what we do. But like one of her, one of her advisors thinks that, you know, you should not feed anybody more than like one or 1.2 grams per kilogram of protein. And if you eat more than that, your bones are going to snap in half. They still have girls at that university think that protein is going to be automatically just turned into fat um it's like it's it's insane and that's fun in the other direction now i don't know whether you've seen it but now it's like you can get away with this much protein have you seen it lately it's like i was wrong you don't need one point one grand have you seen that lately or no but you can get away with a stupidly high amount of protein if you can fucking afford it and digest it but people are on the other spectrum now or it's just like i was wrong you don't need one gram per pound you can actually have this tiny amount to be that's not not if you're training and you want to build a physique like i mean it's it's insane like even i was looking at because i was i was trying to make a case for zoe because her her advisor is a dietitian so it's like oh it's kind of hard to you know you got to be really picky what you say to them because they think that just because they're a dietitian that they know more than you so i said okay i'm going to look up the recommendations from another dietitian so i went to louise burke who if you know who that is she's like the fucking og of australian sports dietitians like she's the one doing all the research and she even says in the paper i pulled that you can eat eating up to around 2.6 grams per kilogram for like athletic endeavors and building muscle seems to be a good spot more than that is probably as far as performance and muscle building is probably wasted but that doesn't mean it's wasted from other things because protein does a lot more than build muscle but it's like she's saying you can eat up to 2.6 fuck i'm gonna tell my clients eat at least 2.6 if they can but not everybody's i'm you know i tell people eat as much protein as you can fucking afford and digest and tolerate you know me i mean i eat like 3.3 grams per kilogram a day and i mean i'm i'm not doing too bad for almost 47 year old man but then uh me as well yeah we love our protein man look it the least likely thing to be nefarious is protein unless you got a pre-existing kidney issue or weird amino acid genetic polymorphism but The reason that most people have issue with protein is because the majority of people don't eat enough. I think the majority of the problem I have with it is it's so fucking expensive right now because Woolies and Cole wants to bend you over, and the butcher is always expensive too. I'm sorry, Leif. I'm still on chicken breast. That's all right. I'm eating chicken all day today. I'm eating chicken breast all day because of the protein-sparing modified fast. And I'm eating 1,400 calories right now, and I weigh 98 kilos. So it's like, oh, you can't eat under 1,500. Well, fat is melting off my body right now, and I'm only doing it for 12 days. But I know it's funny, though. Your cortisol is probably through the roof, yet you're still losing fat. And that's the funny thing because people who are in the most- Well, my cortisol is not because I'm super stress-free. Like, I don't- Even though I have stressful shit going on, I think one of the best things that people can do, and this is hard. It takes practice. Stop being reactive to things. So, like, just don't be reactive. Just don't worry about it. The minute when I figured that out many, many years ago and I went, OK, so there's always going to be situation is stressful, but every stressful situation will rectify itself over time. So no matter what happens, the worst thing you can do is be reactive to something that doesn't that's not helpful. Like you can cry about something. You can get angry. You can yell at the moon. That's not fixing the problem. What's going to fix the problem is staying calm and working on fixing the problem. And that's hard because people can get overwhelmed with stress. But I, man, I get my, my HRV is fucking sky high. My heart rate is like 47. My blood pressure is perfect. I sleep like a baby. And the reason is because I just disassociated that, that part of me that gets really stressed out and I just don't allow myself to get stressed out. Yeah. And this kind of factored into the whole, the impact stress has on gut things. Cause we were talking about that just before as well. I actually, I was trying to figure out why my gut was such a mess the other, a couple of weeks ago, for some reason, I have a sensitivity to mango. I don know why I finally I hardly ever used to eat mango but the mangoes here in Queensland are so much better Oh my God So good My my gut is in agony when I eat mangoes and I don know whether it the fruit there content in it and I have some sensitivity to it I don't know. Keep in mind, there's thousands of chemicals, thousands of different chemicals in the food that we eat. So it's like a lot of people will, I'll give you another good story about this. A lot of people will, they will try to isolate something to something they know, right so you have somebody eats fruit and they go it must be the sugar or it must be something else right but what about the other 3 000 fucking compounds that are in that right how about how to eat the meal because a lot of people eat stress too but the thing is like you could have a you could have some type of genetic issue with some polyphenol that's only found in mango right you never know right or you may it may just you know it may be a a weird thing that something else could be causing the issues but the mango is a catalyst that now makes you feel it so every time you eat the mango you feel it it might not be the mango at all but the safest thing to do is just don't eat mango for a while and then try the mango again and see if it see if it bothers you right but we so yesterday zoe was at school and uh and this is the thing these people are all about to graduate which is really fucking scary because people think that credentials mean you know shit it doesn't like i know plenty of phds who don't know fucking anything but they think they do because they've got a PhD. So these are all people coming out for clinical nutrition, naturopathy. And one of the girls who is massively anti-carb, you know me, like I don't, I, I, I'm a low carb person for me, but that doesn't mean I'm a low carb person for other people. Low carb for me is like 250 grams of carbs. Right. And when I died, it might be now where I'm eating like 50 grams of carbs, but I, I match carbs to what I'm doing and that's how I look at it. So if I was doing a lot of triathlon, doathlon training i'd be eating 600 grams of carbs right but this one she thinks carbs are the devil they're going to kill you and so she she was telling everybody that she can eat a sugar-free lolly and it will take her fasting blood sugar from five to ten oh my god the blood sugars oh my god the blood sugar shit listen listen listen to what i said it's a sugar-free that it doesn't have any reactive sugar in it it's it's sugar it's got some sugar alcohols in it very little like 500 micrograms 500 milligrams and then it's got some like fibrous stuff that doesn't fuck with blood sugar anyway so zoe sends me a message and goes here's the thing she says that her blood she tested her blood sugar was five she ate one of these lollies that doesn't have any sugar in it and her it took her blood sugar to 10 where the fuck is that blood sugar coming from and i'm like it's not coming from anywhere she she fucked up somewhere it's even a it's an isolated thing that happened and the last thing she ate was that lolly so she's attributing it to the lolly or she could have fucked up the the she could have fucked up the blood so then they all went and got those lollies and went and bought a glucometer and sure as shit she was convinced she was making all of these weird hypotheses of what was happening and one of them was just completely outrageous but they did it again she didn't react from it so she probably what probably happened was she didn't wash her hands off and had some sugar residue on her finger and that got in the blood and that's what made it look like her blood went up because people don't always know you have to wash your hands before you stick and you never take the first blood you take the third or fourth drop of blood so squeeze some out wipe it off on a clean rag squeeze it out and then take like the third or fourth and that should be a better estimate your blood sugar but she was saying i think it's the cephalic response i think it was my my taste bud receptors tasted the sugar and then I had a sugar somewhere. Sugar was being pushed out by the liver or something. And I went, that doesn't make any sense because the cephalic response would basically push out insulin, which means you're, you would have gone hypoglycemic. You wouldn't have gone hyperglycemic. So it makes sense. But this is where people can get really weird trying to figure out what's wrong and they can create all these weird scenarios in their head and none of them make any logical fucking sense. it's usually that that's exactly why i usually hate the whole fixation on the stupid blood sugar bullshit it's like people are they're focusing on the wrong shit doesn't matter for the majority of people unless you're diabetic that shit doesn't matter but sorry well it doesn't it does matter but it matters in specific situations and the only way the only way you're going to tell is if you actually measure your blood sugar so if you are to if you went i think something's happening it's the sugar I'm eating. Okay, cool. Let's spend three hours fast to take your blood sugar. Now let's eat say 70 grams of sugar and let's see what happens. And all of a sudden the sugar goes sky high. I'm like, you're right. Right now at the current time, sugar's an issue for you. So maybe we go with a lower carb diet and then do that for three months and then we'll retest it. And then all of a sudden they get a great blood sugar response. Or they may go, I think it's sugar. And then we take their blood sugar and their blood

barely moves. I'm like, not the blood sugar, bro. Like we've, I've just proven to you that it's not the blood sugar. It's something else. And what happened in that space between that is what coaches should like proper coaches, not like the PTs at the gym, but proper coaches should be helping you through to get your health in a good place. And this is where muscle comes in as well, because muscle allows you to be able to use carbs better because like Luke said, just previously, things get shuffled into your blood those things need to go somewhere that can get dispersed off as heat or something else or stored which is in the muscle and that is going to be so much better for your health than when it's circulating in your blood and when it's circulating in your blood it's going to have side effects that is going to stop you from getting the body composition results that you want it's going to stop you from burning fat effectively because now you have all of these cock blocks which i actually prefer that term it's cock blocking you from results that's the thing Like the more muscle you have, the more glycogen storage you have, which means you have a little bit more wiggle room to eat more carbohydrates and have somewhere to put them other than esterifying them, put them in fat cells.