Nutritional Guidelines and Hunger

Yeah, the first thing is, you know, find out what they're willing to and not willing to eat. You know, if I've got certain things that I know probably work better in somebody's diet, but if they're not willing to eat that because they don't like seafood or they don't like beef or they have an intolerance or something like that we've got to find out what they actually will and won't do well we basically teach them three square meals a day like we three square meals a day you eat until you're satisfied and then you walk away from the table and if you're still really really hungry then eat another half meal or eat or if you're still hungry eat another full meal but these are what we want we want something that we want a ton of veggies because veggies aren't aren't really emphasized enough people emphasize protein protein protein but over the years, I've seen a lot of issues with people because of faulty protein metabolism and faulty biochemistry. So we look at things as being, you know, if you, if you look at the data, what is, you know, really the most protein you're going to be able to eat to really get muscle protein synthesis. And you're looking at like somewhere around 2.2 grams per kilogram. So it's like zealed one gram per pound of body weight. Anything above that is, is it basically going to make really expensive glycogen and really expensive energy, which is okay because that can create an artificial calorie deficit, you can trick the body, but there's also some waste products you got to deal with and things like that. But we try to teach people how to eat instinctively. And we say, look, you need to eat until you're like still kind of a little bit hungry. And then, you know, let it, let it sit for a bit and let, let CCK tell your brain that you're, you've had enough to eat. And then, you know, in a couple of two or three hours later, if you're still a little bit hungry, then go ahead and eat. You know, the problem too, is people have so much food available to them and so much, uh, like the food is so palatable. It's so highly palatable that people don't understand. It's okay to feel a little bit hungry. And some of my clients, I'll have them fast for 24 hours just so they can feel what real hungry feels like. That just, I really want you to feel that motor complex in your stomach, start to growl, you know, as it's pushing down and that's hunger so that you're not, your client doesn't go, they're saying all day i'm hungry i'm so hungry and i'm like you've eaten like 2 000 calories at 2500 calories you're not hungry you're bored you know so it's good to give them a marker of saying this is what true hunger feels like you're not hungry right now and you guys use go ahead use a lot of the precision nutrition stuff the hand the like the palm and the thumb and with a fist and all that and we just we lay it out and say i want you to have like two-thirds of your plate to be veggies one-third to be some type of lean protein and then add a couple of pieces of today and we just keep it real simple.