November 3, 2024 • 20 mins
Everyone knows that eating healthy is important, but it can be extremely daunting if you don't know how or where to start. Dan Churchill is a chef, performance coach, and author, whose personal cooking philosophy caught the eye of Hollywood legend Chris Hemsworth. In his new book Eat Like a Legend Dan gives his advice on how to cook food that will keep you at your peak, by focusing on a plant heavy diet.
In the episode Toni and Dan chat about the importance of fruit and vegetables in a healthy diet, how to create and stick to a healthy eating regime, and why understanding your own body is the key to feeling good.
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Episode Transcript
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Speaker 1 (00:00):
We need to Talk Conversations on wellness with co FM's
Tony Street.
Speaker 2 (00:05):
Hello, welcome to We need to talk. There's a lot
of advice out there when it comes to what we eat.
Isn't there some swear by fasting. Some experts say laying
off the carbs is the way forward. For others it's dairy.
Maybe you're following a vegetarian diet, or maybe you simply
live by the theory calories in, calories out. It's hard
to know what is best for us sometimes, but when
we see someone who's in great shape and getting results,
(00:28):
it's hard to argue with their method. Q. Chris Hemsworth,
Australian slash Hollywood actor who has just written the forward
for the book Eat Like a Legend. It's written by
his mate, Dan Churchill, also known as the Healthy Chef.
Dan is not just a chef, he's an athlete himself.
He's a performance coach. Has five fundamental values. I'm told
(00:49):
eat good, eat easy, eat more, eat deliberately, and eat special.
And I particularly like that last one.
Speaker 3 (00:56):
Dan.
Speaker 2 (00:56):
It's lovely to have you with us. Tell us about
the connection. First of all, to Chris Heamsworth, Oh.
Speaker 3 (01:01):
Mate, thanks much for having me shout out to all
one key Wee friends down and Z. But I met
Chris at a Tourism Australia event maybe five years ago,
see years ago now I'm just talking about honestly, just
like he's a pretty you know, cheered out guy. I
went to about Australian last style and you know, being
both in the coast, we talk about surfing, being active
(01:22):
and you know, his roles, and eventually just got into like, hey,
may I've got this app that I'm kind of putting together.
You may get a call in a couple of months
or whatever. I honestly did think much of it is
very nice guy at the time, Like yeah, you know,
you meet something like that and you're like, oh, they
just probably say that to be nice, yep. And it
ends up like I get you know, I do get
a phone call. A few months later. I start working
(01:42):
with him on Center amongst other people in the company,
and that's just kind of grown to really, you know,
being involved with a wider part of that company. In turn,
obviously seeing Chris quite a lot and just get to
get to chat through certain things. And yeah, he's a
he's a great bloke and absolute advocate for a healthy
last style. And that's why you center being a success
that it is as a company.
Speaker 2 (02:03):
Are you two on the same page when it comes
to how to eat and exercise at the optimal to
look like you do and to lead the lives like
you do.
Speaker 3 (02:13):
Well, it's interesting. So, you know, I think the biggest
thing that a lot of a share in general is
the term I use in bio individuality. Now you look
at someone like Chris who has a pretty unique working environment.
You know, he's got to get ready for a variety
of roles, and so what he eats and the capacity
has to eat at for a lot of those roles
(02:33):
is a lot more significantly more than a lot of
us that you know, the average people in our lives
compared to Chris would have to. And so you know
he shares that for loosoty in the sense that you know,
equality ingredients. You know, he does love eating quality meats.
He needs a lot of vegetables. But you know, you
do find someone in that realm really understanding the term
(02:53):
bioindividuality as purely supported by the fact that I eat
a different format simply because my performance goals are different. Dishyears,
and we do share that like a lot of us do,
particularly in centive like a big philosophy. What we do
is like making sure that people understand that they are
their own self, like not to copy what they see
(03:14):
or their girlfriends or you know, friends say it's what
is right for them.
Speaker 2 (03:18):
So how do you go about formulating advice? Then? When,
as you say, everyone's so different, We've all got different lives.
Some people have lots of kids that they're running after.
Some people, you know, they can fully do their own things.
So how do you know what's best for you?
Speaker 3 (03:33):
Then? Yeah, it's a really good question. And I think
now in this day and age, you do have the
end of the extreme where you can get it quantifiably understood,
So you can actually get measurements, what buymarkers tested. You know,
in America, we've got a couple over here. I work
with one called home and we can actually just find
out what you're deficient in. But that's not going to
be necessarily accessible to everybody. So on the other side
(03:56):
of it, it's kind of you can honestly look at
a couple of things, so you can be subjective and
track your moods, your energy levels, and whilst that may
be subjective. If you start to see habits and patterns
in the way that you're doing things and how your
sleep is, you can really start to track that with
maybe your lifestyle choices in that of your food. The
most obvious one that we can look at without testing
(04:17):
bymarkers is actually going to the bathroom, so you know,
you can understand if you are malnourished or if you're
not digesting the run amount of fiber based on what
we call the Bristol stool chart, which is a range
of one to seven different types of shapes of stools
where on one end you have very hard you know,
(04:37):
almost like very friction like passing through, versus a very wet,
almost like putt or format. You kind of want to
be in the center, which I wou'd want to get
too detailed and visual focus. But if you took the
casing off a sausage and you can squeeze, that's kind
of how you want to keep That's always the best
way to look at it.
Speaker 2 (04:53):
Doesn't think we get into stool chat with you lot.
Speaker 3 (04:56):
Look it's it's good bathroom chat. I call it something
else around my mates and friends, but on a network
like this, I won't say it. But yeah, effectively there's
three different types. You can obviously get buymarkers tested. You
can understand subjectively your moods, and I think that's the
one that I'm personally dying into with Like with eat
like a legend is getting people more subjectively understood to
(05:18):
themselves through patterns and habits that are already kind of
pursuing every single day. So you know, the concept of
my book is to help people understand how they can
look at themselves as not an athlete, but look at
themselves and how they can improve their performance. And food
has a direct correlation, being that our brain and our
gut are correlated, and so you can understand what the
(05:40):
markets I was telling about earlier. If your gut is upset,
it has a significant correlation to the way your brain's functioning. Therefore,
if your food is creating an upset stomach, then therefore
the rest your energy, your performance, everything else is going
to diminish. So that's why I say looking at your
stool is a really good way because it's visual, it
truly is, and then you've got to truly just kind
(06:01):
of understand what your gut's telling you, how you're feeling it.
Speaker 4 (06:05):
You're listening, do we need to talk with Tony Street?
Speaker 2 (06:08):
We're interesting as humans, aren't we? Because there are a
lot of smart people out there, me included at times,
know that certain types of foods or alcohol, how it's
going to make you feel, and what it's going to do,
and how it's going to get in the way of
your goals, and yet we continue to do it, Like,
how do you even explain that?
Speaker 3 (06:28):
You know, it's really interesting you say that, Like it's
almost like, I'm really glad you said that, because I
find in this day and age, the concept of dieting
in itself is so intimidating and somewhat of you look
at the experts or some of the experts out there,
they're taking advantage of I call them like buzz topics
or research studies that are suggesting they take one aspect
(06:52):
of research study. So I was asked yesterday someone told
me that bananas in a smoothie are now acting the
bioavailability of other micronutrients, and like, what was my position
on that? I'm like, wow, Look, at the end of
the day, we're trying to make people eating fruits and
vegetables much more accessible without creating too much noise and
(07:14):
making it so like it's so complicated. So essentially my
position on all this is that, yes, if I said
to you what was the number one thing you would do,
you would say, probably cut out refined sugars. What's the
other thing, I'll probably eat more plants? And what's the
third thing? Eat? Funny? I supportive of protein of your choice. Right,
every every person knows that it's been written in a
(07:35):
habitual nature. My thing is now to come in and say, okay,
now let's break that down and for you to understand
principles to apply that specifically to you. So, for example,
you've cut out the refined sugars, how often can you
maybe bring them back in without affecting your system? How much?
How much plants do you actually need? What's your carbohydrate makeup?
(07:55):
How many fats do you need as an individual? And
then what's the best form of protein supports you? And ultimately,
the biggest differentiator in health in my opinion is, and
if you are you know all those factors in general,
it's actually how many plants you are having. So the
biggest differentiator I find in health and going back to
it all making it like very simple, you said the
two things. Two things would be cut out refined sugars
(08:17):
and eat a wide variety of plants.
Speaker 2 (08:19):
Can you run me through, because you obviously do that.
What sort of plants are you to you eating on
a daily Yeah?
Speaker 3 (08:26):
Absolutely, So, like I find myself eating obviously a variety
of fruits. That's pretty simple for me. Frozen veggies and
frozen fruit very affordable, very cheap, already kind of prepped
as well, and then maintain a lot of nutritional value,
so you know, like I would suggest even getting a
stirf I mixed from a local soupmarket is easy frozen
and so like you're same with your fruit, So I
would have everything from I'd have maybe four different types
(08:49):
of fruit in the morning, from banana to chwisin types
of berries, and maybe a suffmon and lemon added to
my is something to bring out some acidity. Then I
also have you know, maybe different different types of leafy greens,
a bunch of different vegetables by my lunchtime, and then
dinner is the same thing. So by the end of
the day, I've probably had about without being known the
obvious what I call the fundamental veg and fruit, I've
(09:12):
probably had about you know, probably fifteen to twenty vegs.
Then you've got things like spices, you got things like
flax seeds. So I think on a foundational level, when
we talk about eating more plants, people get really intimidated
by the idea of like, oh, what what am I
going to do about all this? And so like, realistically,
do you eat lettuce? You eat you know? Tomatoes? Do
you eat you know? Seeds and nuts? Like that's foundational
(09:35):
to get into this. Like if you were to go
to maybe a health food store, that's phase two right
where you're getting your women. For example, we need our
ladies to probably consume a bit more estrogen in the
form of estrogen boosting ingredients such as flax seeds. But like,
I don't want to be too specific on that yet.
Let's just build the house first. And that's simply getting
twenty minimum veggies a week and a variety of that.
(09:58):
And that is really simple. Sounds it intimidating. Again, if
I give everyone the exercise right now to go and
actually eat and count many they on average, without forcing it,
they eat a day, you'll be surprised how many veges
you already have.
Speaker 2 (10:09):
What about the notion of calories and calories out? Do
you count calories? Do you encourage people to.
Speaker 3 (10:14):
I personally have this thing called a guide concepts, So
it's important to know where you're at. It's really important
to understand you as an individual where you stand. That
could be simply understanding you know your macro account, but
not living by life by it. And for me, I
find that, honestly, numbers to me, I feel the most
(10:37):
unhealthy thing to live your life by. You jump on
a scale and to determine your health by what numbers
says in the scale is completely false. But numbers do
let us know where we stand. There's no measurements. So,
for example, calories and calories out. If I'm burning myself
right now, I'm tracking about thirty five hundred calories a day.
I'm training quite a lot. That's just to maintain. Now,
(10:57):
if I didn't know that number and I wasn't aware,
and I kept malnourishing myself and not having enough that
I'm not supporting my performance goals, my cognitive performance goals. Right.
So on the other side, if I start tracking my
numbers and I see I'm eating too much based on
my overall calorie expenditure, then yeah, I've got to rein
it back in in saying that I don't want to
(11:17):
be doing that after the face of about three to
four days. Once you get to a position of understanding
what's in foods and what your calorie base is or
a list a range, that's a healthy position to be in.
I don't support the idea of tracking a macros so
consistently that it leads to what I've had in my
past is being and having an eating disorder. And an
(11:38):
eating disorder can be as simple as simply not going
out to eat with your friends because you don't know
if you're going to control what's in the food based
and the calories to suit your profile.
Speaker 2 (11:48):
It was going to be my next question, actually, have
you ever struggled with your own weight or head any
problems before? So it sounds like you got a little
bit obsessive.
Speaker 3 (11:57):
Yeah. Absolutely. I never got overweight. My actually biggest challenge,
like playing rugby, I was a scrum half. I can
never put on weight. But I was also conscious of
having a six pack. I had my mindset so specifically
set I'm looking good, that I didn't have the mindset
of actually what was best for me, which is eating
for performance, which is such a key principle in this book,
is that we should be looking to eat for performance.
(12:18):
And I don't just mean as an athlete. I mean
if you're a mother who's going to work and you
want to get that job, if you're someone who's trying
to finish some sort of exam, if you're learning a
new skill, the cognitive and even physical benefit of like
being primed for that three nutrition is so present. And
so for me with that, it's like, yeah, it's so
important that you have that correlation because I've had it
(12:43):
in the past where I've succumbed to not performing well
because I mannourished myself with that. Like I went, I
was consistently eating in a deficit and it wasn't until
I understood my calorie expenditure that I started to go, Okay,
I know I need to be now. And it's been
a game changer. I've never performed better and I felt
looked better after eating for performance.
Speaker 2 (13:04):
And then that can lead to mental problems as well,
when you're constantly trying to deprive yourself.
Speaker 4 (13:11):
You're listening, do we need to talk with Tony's Street?
Speaker 2 (13:14):
Okay, use me as a crash test dummy. I've just
turned forty, I've got three kids. I do early morning
breakfast radio, and then at the other end of the day,
I'm coaching two netball teams, I'm coaching cricket teams. Very
busy life. So what would you be recommending for someone
like me for optimal performance? What's my day of eating
(13:36):
looking like?
Speaker 3 (13:36):
Roughly? So you get up super early and she likes you.
Four am, Yeah, four I am, okay? And then when'd
you When do you get to sleep?
Speaker 2 (13:46):
Nine pm?
Speaker 3 (13:47):
Normally consistently nine pm? That's very impressive.
Speaker 2 (13:51):
Yeah, well it is because I'm so dog tired after
coming home, I usually fall asleep on the couch.
Speaker 3 (13:57):
You just fall asleep on the weekends a bit later?
Yeah cool, but you probably a bit later. It's probably
a five am start and then a ten pm get
to bed because they just it's like your circadiy rhythm
is dialed in. So this is what I would do.
How often are you exercising yourself other than coaching?
Speaker 2 (14:14):
Probably average three times a week sometimes four okay?
Speaker 3 (14:19):
Cool? So adam minimum, you're still pretty moderately active. Not
to mention your job being so early is causing a
lot of cortisols, so you actually the stress you're getting
is still expending energy. So you know, based on that,
I'd actually probably fast until probably around probably nine o'clock.
(14:39):
It's probably easy if you just have black coffee until then,
and then during that time you can start to consistently
have your complex carlo hydrates, and you know, it can
be like an oatmeal overnight oat bowl I've got in
my recipe book. I've got overnight oats with coconut milk
and then a lemon coobircher. So you want to have
a sustenance, you would love to have you having good
omega threes and some flak seeds just to support you know,
(15:01):
women's women's health in general. And then I probably i'd
actually obviously eat throughout the day, but i'd probably cut
off you're eating by like six thirty or seven if
that's affected by when you go to training, So like
say training doesn't finish until is training finish, So.
Speaker 2 (15:17):
The coaching it depends. If it's a game, will practice,
but like a game could be as late as getting home.
Speaker 3 (15:23):
At eight, Yeah, so when are you eating them?
Speaker 2 (15:26):
Dinner's usually really early, sometimes at five five thirty.
Speaker 3 (15:30):
Oh mate, you're killing it. That's awesome, you know, it's
really really good because the reason why I say that
is that ideally you want to eat two hours like
your last by two hours before bed. And unfortunately, given
the fact that your training is that you're quite active,
so what I don't want to do is add another
additional stress. And when you eat, you're consuming food even
though you're ideal in a rest digest that your garden
(15:52):
is still digesting, just keeping your brain up. But we
want you to get into a deep sleep very efficiently. Yes,
you're going to be falling to tiredness because you're an
as scene is starting to elevate and you've got you know,
obviously Melotone having its thing. But I don't want you
to eat two hours before bed, which you're crushing. So
in that time I've been looking for you to have
probably three meals plus a smoothie, and these are a
(16:15):
really well rounded meals. So like, you know, what's your
typical breakfast right now around that nine am?
Speaker 2 (16:20):
UK, Well, I haven't been eating at nine am, so
I eat halfway through the show. Usually. Yesterday I got
scrabbled eggs on a piece of whole grain. Today it
was a bit of granola with protein yogurt.
Speaker 3 (16:31):
Oh man, it's awesome. Where's the granola from a pecket? See,
that's something that I just kind of have a red
flag at. Yeah, like package granola obviously hired sugar eggs
killing it. Even the multi grain you just got to
be careful if it's like particularly where that's from. If
it's more of a commercial brand, it's going to contain
more preservers than sugars. And obviously it's been you know,
(16:53):
manufactured in a certain way, so obviously prefer a souro there.
And then the same with your with your with your
gan like make your own granola or get you kids
to make it. It's easiest thing for kids to make.
It's like whack oats in a bowl, a bunch of
ingredients mixed in the oven set and forget ten minutes,
you know, And like that's a great for the mums
listening right now to graywit your kids in the kid cooking.
(17:15):
But it's also grow out of bad stuff that you
can feel confident you know what goes into it. And
then you've got that as an option with your naturally yoget,
maybe some berries you add in there to you know, lunchtime.
What are you for lunchtime?
Speaker 2 (17:26):
Usually I'll have because we've got at Coast breakfast. My
co host is he's probably bordering on the obsessive that
you talk about, but he's on the one hundred grams
of rice one hundred grams of chicken for every meal buzz.
Speaker 3 (17:39):
All right, So does that mean that you're on that
as well?
Speaker 2 (17:41):
Well? Sometimes sometimes normally a bit of chicken and rice,
or maybe I'll have something on like, you know, very
thin vogels. It might be a bit of protein on that,
like chicken or salmon.
Speaker 3 (17:54):
Yeah, yeah, so that's all good. I just want to
make sure that you're getting like four to five different
colors on that lunchtime because eggs on toast, you're kind
of keeping it to kind of one thing there. If
you don't add berries during your breakfast, you're not getting
antioxidants you know there. So then you start to really
think about the rest of the day. You've got two
meals from lunch to dinner to really get your color in.
(18:15):
And that's why I think you get it. I'm super
proud of your your eating windows. Your eating windows really decent.
I would just look at making sure you get more
color into day, and it's just only a few more things.
Speaker 2 (18:25):
Okay, there sounds great. And I'm looking at some of
the recipees you've got in your book. So I've got
on the site bowl here, chicken alfredo which is intriguing, crispy,
sticky salmon, one skilled apple pie. You're allowed apple pie.
Speaker 3 (18:38):
Yeah. Look, everything I do in that book is refined
to your free and uses different techniques to help people
still find things super sexy. So like, for example, chicken
alfreda is like known as a super high intense like
dairy creamy dish. I make a chicken alfreda that's actually
high in protein and dairy free using a secret ingredient
that's not so secretive anymore because it's going mental on TikTok.
(18:59):
But I make dairy free hofu creamy sauces, and so
they can include chicken and all those kind of things
in there as well, which is unbelievable.
Speaker 2 (19:08):
And good of you've got a child, I've got a
dairy free child. So that exactly definitely appeals to me.
So the whole aim of this book right is to
give people options of how to include more plants basically
and least refined sugar, right, Is that why you created it?
Speaker 3 (19:25):
I think at one of the principles of it is
one hundred percent, so one of the action steps. The
whole purpose of this book is to help people realize
they should be putting themselves first and to create habits
and routines around food for them to then actually practically
apply to their lives so that ultimately help them achieve
their pure performance what is true. And I want people
(19:45):
to not think in themselves as things they can't achieve. So,
for example, I don't want anyone to believe they can't
achieve a physical, a mental, or a cognitive performance. Just
because you're not getting paid professionally news something does not
mean you should not be looking for the best performance
that's you. So ultimately I create recipes that have varying
nature within one recipe, whether it be up or down regularly,
carbohydrate intake are just dairy by you know, including tofu instead,
(20:09):
or even I've got a mac and cheese recipe that's
your colorful mac and cheese that does include cheese, and
I've got one that is vegan. So I give options,
and that's the whole point is to show you that
there is no one way to do this, and that
everybody is different, and that for you to understand it,
to put yourself first, you have to actually ply yourself first.
But this is exactly what this book does. Oh.
Speaker 2 (20:28):
I love this, Dan, Thank you so much for joining us.
The book is called Eat Like a Legend. We'll put
up the link on how we need to talk Instagram
page and Facebook so that you can get it there.
Speaker 4 (20:39):
We need to talk with coaster themes Tony Street.
Speaker 1 (20:43):
If you enjoyed the podcast, click to share with family
or friends. To get in touch, email, we need to
talk at ghost online, dot co dot m z
We need to Talk Conversations on wellness with co FM's
Tony Street.
Speaker 2 (00:05):
Hello, welcome to We need to talk. There's a lot
of advice out there when it comes to what we eat.
Isn't there some swear by fasting. Some experts say laying
off the carbs is the way forward. For others it's dairy.
Maybe you're following a vegetarian diet, or maybe you simply
live by the theory calories in, calories out. It's hard
to know what is best for us sometimes, but when
we see someone who's in great shape and getting results,
(00:28):
it's hard to argue with their method. Q. Chris Hemsworth,
Australian slash Hollywood actor who has just written the forward
for the book Eat Like a Legend. It's written by
his mate, Dan Churchill, also known as the Healthy Chef.
Dan is not just a chef, he's an athlete himself.
He's a performance coach. Has five fundamental values. I'm told
(00:49):
eat good, eat easy, eat more, eat deliberately, and eat special.
And I particularly like that last one.
Speaker 3 (00:56):
Dan.
Speaker 2 (00:56):
It's lovely to have you with us. Tell us about
the connection. First of all, to Chris Heamsworth, Oh.
Speaker 3 (01:01):
Mate, thanks much for having me shout out to all
one key Wee friends down and Z. But I met
Chris at a Tourism Australia event maybe five years ago,
see years ago now I'm just talking about honestly, just
like he's a pretty you know, cheered out guy. I
went to about Australian last style and you know, being
both in the coast, we talk about surfing, being active
(01:22):
and you know, his roles, and eventually just got into like, hey,
may I've got this app that I'm kind of putting together.
You may get a call in a couple of months
or whatever. I honestly did think much of it is
very nice guy at the time, Like yeah, you know,
you meet something like that and you're like, oh, they
just probably say that to be nice, yep. And it
ends up like I get you know, I do get
a phone call. A few months later. I start working
(01:42):
with him on Center amongst other people in the company,
and that's just kind of grown to really, you know,
being involved with a wider part of that company. In turn,
obviously seeing Chris quite a lot and just get to
get to chat through certain things. And yeah, he's a
he's a great bloke and absolute advocate for a healthy
last style. And that's why you center being a success
that it is as a company.
Speaker 2 (02:03):
Are you two on the same page when it comes
to how to eat and exercise at the optimal to
look like you do and to lead the lives like
you do.
Speaker 3 (02:13):
Well, it's interesting. So, you know, I think the biggest
thing that a lot of a share in general is
the term I use in bio individuality. Now you look
at someone like Chris who has a pretty unique working environment.
You know, he's got to get ready for a variety
of roles, and so what he eats and the capacity
has to eat at for a lot of those roles
(02:33):
is a lot more significantly more than a lot of
us that you know, the average people in our lives
compared to Chris would have to. And so you know
he shares that for loosoty in the sense that you know,
equality ingredients. You know, he does love eating quality meats.
He needs a lot of vegetables. But you know, you
do find someone in that realm really understanding the term
(02:53):
bioindividuality as purely supported by the fact that I eat
a different format simply because my performance goals are different. Dishyears,
and we do share that like a lot of us do,
particularly in centive like a big philosophy. What we do
is like making sure that people understand that they are
their own self, like not to copy what they see
(03:14):
or their girlfriends or you know, friends say it's what
is right for them.
Speaker 2 (03:18):
So how do you go about formulating advice? Then? When,
as you say, everyone's so different, We've all got different lives.
Some people have lots of kids that they're running after.
Some people, you know, they can fully do their own things.
So how do you know what's best for you?
Speaker 3 (03:33):
Then? Yeah, it's a really good question. And I think
now in this day and age, you do have the
end of the extreme where you can get it quantifiably understood,
So you can actually get measurements, what buymarkers tested. You know,
in America, we've got a couple over here. I work
with one called home and we can actually just find
out what you're deficient in. But that's not going to
be necessarily accessible to everybody. So on the other side
(03:56):
of it, it's kind of you can honestly look at
a couple of things, so you can be subjective and
track your moods, your energy levels, and whilst that may
be subjective. If you start to see habits and patterns
in the way that you're doing things and how your
sleep is, you can really start to track that with
maybe your lifestyle choices in that of your food. The
most obvious one that we can look at without testing
(04:17):
bymarkers is actually going to the bathroom, so you know,
you can understand if you are malnourished or if you're
not digesting the run amount of fiber based on what
we call the Bristol stool chart, which is a range
of one to seven different types of shapes of stools
where on one end you have very hard you know,
(04:37):
almost like very friction like passing through, versus a very wet,
almost like putt or format. You kind of want to
be in the center, which I wou'd want to get
too detailed and visual focus. But if you took the
casing off a sausage and you can squeeze, that's kind
of how you want to keep That's always the best
way to look at it.
Speaker 2 (04:53):
Doesn't think we get into stool chat with you lot.
Speaker 3 (04:56):
Look it's it's good bathroom chat. I call it something
else around my mates and friends, but on a network
like this, I won't say it. But yeah, effectively there's
three different types. You can obviously get buymarkers tested. You
can understand subjectively your moods, and I think that's the
one that I'm personally dying into with Like with eat
like a legend is getting people more subjectively understood to
(05:18):
themselves through patterns and habits that are already kind of
pursuing every single day. So you know, the concept of
my book is to help people understand how they can
look at themselves as not an athlete, but look at
themselves and how they can improve their performance. And food
has a direct correlation, being that our brain and our
gut are correlated, and so you can understand what the
(05:40):
markets I was telling about earlier. If your gut is upset,
it has a significant correlation to the way your brain's functioning. Therefore,
if your food is creating an upset stomach, then therefore
the rest your energy, your performance, everything else is going
to diminish. So that's why I say looking at your
stool is a really good way because it's visual, it
truly is, and then you've got to truly just kind
(06:01):
of understand what your gut's telling you, how you're feeling it.
Speaker 4 (06:05):
You're listening, do we need to talk with Tony Street?
Speaker 2 (06:08):
We're interesting as humans, aren't we? Because there are a
lot of smart people out there, me included at times,
know that certain types of foods or alcohol, how it's
going to make you feel, and what it's going to do,
and how it's going to get in the way of
your goals, and yet we continue to do it, Like,
how do you even explain that?
Speaker 3 (06:28):
You know, it's really interesting you say that, Like it's
almost like, I'm really glad you said that, because I
find in this day and age, the concept of dieting
in itself is so intimidating and somewhat of you look
at the experts or some of the experts out there,
they're taking advantage of I call them like buzz topics
or research studies that are suggesting they take one aspect
(06:52):
of research study. So I was asked yesterday someone told
me that bananas in a smoothie are now acting the
bioavailability of other micronutrients, and like, what was my position
on that? I'm like, wow, Look, at the end of
the day, we're trying to make people eating fruits and
vegetables much more accessible without creating too much noise and
(07:14):
making it so like it's so complicated. So essentially my
position on all this is that, yes, if I said
to you what was the number one thing you would do,
you would say, probably cut out refined sugars. What's the
other thing, I'll probably eat more plants? And what's the
third thing? Eat? Funny? I supportive of protein of your choice. Right,
every every person knows that it's been written in a
(07:35):
habitual nature. My thing is now to come in and say, okay,
now let's break that down and for you to understand
principles to apply that specifically to you. So, for example,
you've cut out the refined sugars, how often can you
maybe bring them back in without affecting your system? How much?
How much plants do you actually need? What's your carbohydrate makeup?
(07:55):
How many fats do you need as an individual? And
then what's the best form of protein supports you? And ultimately,
the biggest differentiator in health in my opinion is, and
if you are you know all those factors in general,
it's actually how many plants you are having. So the
biggest differentiator I find in health and going back to
it all making it like very simple, you said the
two things. Two things would be cut out refined sugars
(08:17):
and eat a wide variety of plants.
Speaker 2 (08:19):
Can you run me through, because you obviously do that.
What sort of plants are you to you eating on
a daily Yeah?
Speaker 3 (08:26):
Absolutely, So, like I find myself eating obviously a variety
of fruits. That's pretty simple for me. Frozen veggies and
frozen fruit very affordable, very cheap, already kind of prepped
as well, and then maintain a lot of nutritional value,
so you know, like I would suggest even getting a
stirf I mixed from a local soupmarket is easy frozen
and so like you're same with your fruit, So I
would have everything from I'd have maybe four different types
(08:49):
of fruit in the morning, from banana to chwisin types
of berries, and maybe a suffmon and lemon added to
my is something to bring out some acidity. Then I
also have you know, maybe different different types of leafy greens,
a bunch of different vegetables by my lunchtime, and then
dinner is the same thing. So by the end of
the day, I've probably had about without being known the
obvious what I call the fundamental veg and fruit, I've
(09:12):
probably had about you know, probably fifteen to twenty vegs.
Then you've got things like spices, you got things like
flax seeds. So I think on a foundational level, when
we talk about eating more plants, people get really intimidated
by the idea of like, oh, what what am I
going to do about all this? And so like, realistically,
do you eat lettuce? You eat you know? Tomatoes? Do
you eat you know? Seeds and nuts? Like that's foundational
(09:35):
to get into this. Like if you were to go
to maybe a health food store, that's phase two right
where you're getting your women. For example, we need our
ladies to probably consume a bit more estrogen in the
form of estrogen boosting ingredients such as flax seeds. But like,
I don't want to be too specific on that yet.
Let's just build the house first. And that's simply getting
twenty minimum veggies a week and a variety of that.
(09:58):
And that is really simple. Sounds it intimidating. Again, if
I give everyone the exercise right now to go and
actually eat and count many they on average, without forcing it,
they eat a day, you'll be surprised how many veges
you already have.
Speaker 2 (10:09):
What about the notion of calories and calories out? Do
you count calories? Do you encourage people to.
Speaker 3 (10:14):
I personally have this thing called a guide concepts, So
it's important to know where you're at. It's really important
to understand you as an individual where you stand. That
could be simply understanding you know your macro account, but
not living by life by it. And for me, I
find that, honestly, numbers to me, I feel the most
(10:37):
unhealthy thing to live your life by. You jump on
a scale and to determine your health by what numbers
says in the scale is completely false. But numbers do
let us know where we stand. There's no measurements. So,
for example, calories and calories out. If I'm burning myself
right now, I'm tracking about thirty five hundred calories a day.
I'm training quite a lot. That's just to maintain. Now,
(10:57):
if I didn't know that number and I wasn't aware,
and I kept malnourishing myself and not having enough that
I'm not supporting my performance goals, my cognitive performance goals. Right.
So on the other side, if I start tracking my
numbers and I see I'm eating too much based on
my overall calorie expenditure, then yeah, I've got to rein
it back in in saying that I don't want to
(11:17):
be doing that after the face of about three to
four days. Once you get to a position of understanding
what's in foods and what your calorie base is or
a list a range, that's a healthy position to be in.
I don't support the idea of tracking a macros so
consistently that it leads to what I've had in my
past is being and having an eating disorder. And an
(11:38):
eating disorder can be as simple as simply not going
out to eat with your friends because you don't know
if you're going to control what's in the food based
and the calories to suit your profile.
Speaker 2 (11:48):
It was going to be my next question, actually, have
you ever struggled with your own weight or head any
problems before? So it sounds like you got a little
bit obsessive.
Speaker 3 (11:57):
Yeah. Absolutely. I never got overweight. My actually biggest challenge,
like playing rugby, I was a scrum half. I can
never put on weight. But I was also conscious of
having a six pack. I had my mindset so specifically
set I'm looking good, that I didn't have the mindset
of actually what was best for me, which is eating
for performance, which is such a key principle in this book,
is that we should be looking to eat for performance.
(12:18):
And I don't just mean as an athlete. I mean
if you're a mother who's going to work and you
want to get that job, if you're someone who's trying
to finish some sort of exam, if you're learning a
new skill, the cognitive and even physical benefit of like
being primed for that three nutrition is so present. And
so for me with that, it's like, yeah, it's so
important that you have that correlation because I've had it
(12:43):
in the past where I've succumbed to not performing well
because I mannourished myself with that. Like I went, I
was consistently eating in a deficit and it wasn't until
I understood my calorie expenditure that I started to go, Okay,
I know I need to be now. And it's been
a game changer. I've never performed better and I felt
looked better after eating for performance.
Speaker 2 (13:04):
And then that can lead to mental problems as well,
when you're constantly trying to deprive yourself.
Speaker 4 (13:11):
You're listening, do we need to talk with Tony's Street?
Speaker 2 (13:14):
Okay, use me as a crash test dummy. I've just
turned forty, I've got three kids. I do early morning
breakfast radio, and then at the other end of the day,
I'm coaching two netball teams, I'm coaching cricket teams. Very
busy life. So what would you be recommending for someone
like me for optimal performance? What's my day of eating
(13:36):
looking like?
Speaker 3 (13:36):
Roughly? So you get up super early and she likes you.
Four am, Yeah, four I am, okay? And then when'd
you When do you get to sleep?
Speaker 2 (13:46):
Nine pm?
Speaker 3 (13:47):
Normally consistently nine pm? That's very impressive.
Speaker 2 (13:51):
Yeah, well it is because I'm so dog tired after
coming home, I usually fall asleep on the couch.
Speaker 3 (13:57):
You just fall asleep on the weekends a bit later?
Yeah cool, but you probably a bit later. It's probably
a five am start and then a ten pm get
to bed because they just it's like your circadiy rhythm
is dialed in. So this is what I would do.
How often are you exercising yourself other than coaching?
Speaker 2 (14:14):
Probably average three times a week sometimes four okay?
Speaker 3 (14:19):
Cool? So adam minimum, you're still pretty moderately active. Not
to mention your job being so early is causing a
lot of cortisols, so you actually the stress you're getting
is still expending energy. So you know, based on that,
I'd actually probably fast until probably around probably nine o'clock.
(14:39):
It's probably easy if you just have black coffee until then,
and then during that time you can start to consistently
have your complex carlo hydrates, and you know, it can
be like an oatmeal overnight oat bowl I've got in
my recipe book. I've got overnight oats with coconut milk
and then a lemon coobircher. So you want to have
a sustenance, you would love to have you having good
omega threes and some flak seeds just to support you know,
(15:01):
women's women's health in general. And then I probably i'd
actually obviously eat throughout the day, but i'd probably cut
off you're eating by like six thirty or seven if
that's affected by when you go to training, So like
say training doesn't finish until is training finish, So.
Speaker 2 (15:17):
The coaching it depends. If it's a game, will practice,
but like a game could be as late as getting home.
Speaker 3 (15:23):
At eight, Yeah, so when are you eating them?
Speaker 2 (15:26):
Dinner's usually really early, sometimes at five five thirty.
Speaker 3 (15:30):
Oh mate, you're killing it. That's awesome, you know, it's
really really good because the reason why I say that
is that ideally you want to eat two hours like
your last by two hours before bed. And unfortunately, given
the fact that your training is that you're quite active,
so what I don't want to do is add another
additional stress. And when you eat, you're consuming food even
though you're ideal in a rest digest that your garden
(15:52):
is still digesting, just keeping your brain up. But we
want you to get into a deep sleep very efficiently. Yes,
you're going to be falling to tiredness because you're an
as scene is starting to elevate and you've got you know,
obviously Melotone having its thing. But I don't want you
to eat two hours before bed, which you're crushing. So
in that time I've been looking for you to have
probably three meals plus a smoothie, and these are a
(16:15):
really well rounded meals. So like, you know, what's your
typical breakfast right now around that nine am?
Speaker 2 (16:20):
UK, Well, I haven't been eating at nine am, so
I eat halfway through the show. Usually. Yesterday I got
scrabbled eggs on a piece of whole grain. Today it
was a bit of granola with protein yogurt.
Speaker 3 (16:31):
Oh man, it's awesome. Where's the granola from a pecket? See,
that's something that I just kind of have a red
flag at. Yeah, like package granola obviously hired sugar eggs
killing it. Even the multi grain you just got to
be careful if it's like particularly where that's from. If
it's more of a commercial brand, it's going to contain
more preservers than sugars. And obviously it's been you know,
(16:53):
manufactured in a certain way, so obviously prefer a souro there.
And then the same with your with your with your
gan like make your own granola or get you kids
to make it. It's easiest thing for kids to make.
It's like whack oats in a bowl, a bunch of
ingredients mixed in the oven set and forget ten minutes,
you know, And like that's a great for the mums
listening right now to graywit your kids in the kid cooking.
(17:15):
But it's also grow out of bad stuff that you
can feel confident you know what goes into it. And
then you've got that as an option with your naturally yoget,
maybe some berries you add in there to you know, lunchtime.
What are you for lunchtime?
Speaker 2 (17:26):
Usually I'll have because we've got at Coast breakfast. My
co host is he's probably bordering on the obsessive that
you talk about, but he's on the one hundred grams
of rice one hundred grams of chicken for every meal buzz.
Speaker 3 (17:39):
All right, So does that mean that you're on that
as well?
Speaker 2 (17:41):
Well? Sometimes sometimes normally a bit of chicken and rice,
or maybe I'll have something on like, you know, very
thin vogels. It might be a bit of protein on that,
like chicken or salmon.
Speaker 3 (17:54):
Yeah, yeah, so that's all good. I just want to
make sure that you're getting like four to five different
colors on that lunchtime because eggs on toast, you're kind
of keeping it to kind of one thing there. If
you don't add berries during your breakfast, you're not getting
antioxidants you know there. So then you start to really
think about the rest of the day. You've got two
meals from lunch to dinner to really get your color in.
(18:15):
And that's why I think you get it. I'm super
proud of your your eating windows. Your eating windows really decent.
I would just look at making sure you get more
color into day, and it's just only a few more things.
Speaker 2 (18:25):
Okay, there sounds great. And I'm looking at some of
the recipees you've got in your book. So I've got
on the site bowl here, chicken alfredo which is intriguing, crispy,
sticky salmon, one skilled apple pie. You're allowed apple pie.
Speaker 3 (18:38):
Yeah. Look, everything I do in that book is refined
to your free and uses different techniques to help people
still find things super sexy. So like, for example, chicken
alfreda is like known as a super high intense like
dairy creamy dish. I make a chicken alfreda that's actually
high in protein and dairy free using a secret ingredient
that's not so secretive anymore because it's going mental on TikTok.
(18:59):
But I make dairy free hofu creamy sauces, and so
they can include chicken and all those kind of things
in there as well, which is unbelievable.
Speaker 2 (19:08):
And good of you've got a child, I've got a
dairy free child. So that exactly definitely appeals to me.
So the whole aim of this book right is to
give people options of how to include more plants basically
and least refined sugar, right, Is that why you created it?
Speaker 3 (19:25):
I think at one of the principles of it is
one hundred percent, so one of the action steps. The
whole purpose of this book is to help people realize
they should be putting themselves first and to create habits
and routines around food for them to then actually practically
apply to their lives so that ultimately help them achieve
their pure performance what is true. And I want people
(19:45):
to not think in themselves as things they can't achieve. So,
for example, I don't want anyone to believe they can't
achieve a physical, a mental, or a cognitive performance. Just
because you're not getting paid professionally news something does not
mean you should not be looking for the best performance
that's you. So ultimately I create recipes that have varying
nature within one recipe, whether it be up or down regularly,
carbohydrate intake are just dairy by you know, including tofu instead,
(20:09):
or even I've got a mac and cheese recipe that's
your colorful mac and cheese that does include cheese, and
I've got one that is vegan. So I give options,
and that's the whole point is to show you that
there is no one way to do this, and that
everybody is different, and that for you to understand it,
to put yourself first, you have to actually ply yourself first.
But this is exactly what this book does. Oh.
Speaker 2 (20:28):
I love this, Dan, Thank you so much for joining us.
The book is called Eat Like a Legend. We'll put
up the link on how we need to talk Instagram
page and Facebook so that you can get it there.
Speaker 4 (20:39):
We need to talk with coaster themes Tony Street.
Speaker 1 (20:43):
If you enjoyed the podcast, click to share with family
or friends. To get in touch, email, we need to
talk at ghost online, dot co dot m z
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