Episode Transcript
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(00:00):
Welcome to Live Well Be Well, a show to help high performers
improve their health and well-being.
I think when people think maybe they're listening to this when
they're on a bike or they're in a car or they're on a run, maybe
they're watching this on YouTubewhen they're in the evening.
And sometimes I'm aware that theterminology that we use would be
(00:23):
really confusing for people. And they're like, OK, 1.2g per
body weight for myself. Didn't go to nutritional science
school. What the hell is that?
So like if someone's trying to break it down, let's say a 35
year old, I just put it myself in the shine. 35 year old woman,
you know, and a 40 year old man with the two case studies sat
(00:45):
here, how much should we be looking at throughout our day?
Like what does that actually look like in terms of food?
Because this is literally a wheelhouse.
This is literally what you do. You show people how they can
consume that practically but also deliciously.
I just have to add, it's very true through the day.
So how can one look at it in terms of like mill size and
plate size? Because I do think that
(01:06):
sometimes when we start talking about grams, people are like,
well, what even is 25 grams? It's a really good point.
So I think it's worth doing a little bit of math.
OK, and I say this in the book actually there there.
I I love doing arithmetic. I don't like doing math actually
like algebra and all that kind of stuff.
Like I scrape through my AS levels, but so when we do the,
(01:27):
the math of 1.2 or like in your case, because you exercise
regularly, you could probably benefit from that higher level,
especially if you spoke to Stacey Sims, She's a big fan of
like the higher amounts, which you know, as long as everything
is in balance. I'm, I'm, I'm totally on board
with. So you want to be looking at
your ideal body weight. So let's say we're looking at
(01:49):
someone who is overweight, maybethey're overweight by 20 kilos
or so. You don't want to be using your
current weight, which is 20 kilos plus.
You want to be using your ideal weight.
So whatever the kilogram amount that you times that 1.2 by or
1.6, you want to be using the ideal body weight.
Similarly, if you're underweightas well, you'll be using your
ideal body weight. So that's the first part of the
(02:10):
equation. Then let's say we'll use myself
because I can do the math a little bit in my head.
I'm around 75 kilos. I'm trying to opt for 1.6g.
That's my ideal body weight. Ergo, I need to be consuming
around 120 grams of protein per day, which is 40 grams of
protein split across three different meals.
For argument's sake, as that's the typical eating pattern.
(02:31):
What does 40 grams of protein look like in a typical meal?
All right, so let's take and I have a a picture, a number of
different pictures in the book, because I want people to be good
estimators or guestimators of protein when they make their
breakfast. So if I think about, yeah, sure,
look are. You impressed what I bought
your. Book with me.
I'm very impressed that you got it.
(02:53):
Yeah. Yeah, that's the page.
Yeah. 1 billion people worldwideare deficient in this nutrient
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And women, if you're listening, you are more at risk of being
deficient in this nutrient. So I'm going to first of all
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If you have cold hands and feet,pale skin, extreme lack of
(03:13):
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(03:34):
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(04:17):
So OK, talk us through this. So for this morning's breakfast
for me, I had 150 grams of Greekyoghurt.
So that was a good couple of heat tablespoons.
I know from this diagram that Greek yoghurt is around 10 grams
of protein per 100 grams. Full fat, always full fat.
(04:38):
And it's strange. So any strain yoghurt is going
to be high in protein because you're getting rid of some of
the water and the sort of techniques sort of concentrate
those proteins. So 150 grams.
I'm looking at about 12 grams ofprotein there.
I enriched this with some peanutbutter.
Peanut butter is I love peanut butter.
Like crunchy, 100%. No added salt, no added parmore,
(05:02):
none of that, no added sugar, none of that stuff.
By just adding a couple of tablespoons of that, we're
enriching that yogurt and we're boosting that yogurt by around 7
or 8 grams of protein. So that's 20 grams in total.
I'm going to add a handful of mixed nuts to that.
So that's again around 8g or so,depending on how big your hand
is. And then I'm also going to have
(05:24):
that with some berries and on the side, I had some of my
doctor's kitchen bread with a bit of hummus as well.
So it was a bit of a mix and match situation this morning.
And that got me close to, I'd say 35 grams of protein just
from those elements. So that for me is like a healthy
high protein breakfast. It's got nuts and seeds.
They're anti-inflammatory. I've got some berries in there.
(05:44):
I've got my protein, I've got mybase.
That's like an I an ideal way ofof eating.
Let's say I haven't had lunch yet, but my lunch is going to be
some some like a, do you know farmer, farmer Jays.
I love farmer Jays. It's so good.
It's just like so easy because everything's created that I know
(06:05):
I really feel like I should haveI I like, and when it came out I
was so jealous. I was like Farmer Jays, that
name sucks. But but in all honesty, like
it's really good. So you know, if anyone's in
London, you you know what I mean?
They have these fuel trays and you can see everything and they.
Have like they portion it out don't they?
Portion it out and so if I go tofarmer Jays and I know I want I
(06:25):
tend to eat plant based when I'mout.
So I will go for the tempeh option.
If you look at tempeh in the book, per 100 grams, it's around
25 grams of protein, which is. I might not even heard of
tempeh. Yeah.
Well, tempeh is a fermented soybean product and the benefit
and I talk about this in the book as well, the benefit of
fermenting your legumes is that it increases the availability of
(06:49):
those proteins. It makes it slightly more gut
healthy as well because you've got some of those para biotic
benefits of the of the microbes.It tastes delicious as well and
it's easier to digest. So that, you know, 200 grams of
that, that's going to give you around 30 grams of protein as a
minimum. And then I'm going to be having
it with like grains and like some greens and stuff.
(07:09):
All those different elements like your grains and your
greens. They also have protein in as
well. Not very much.
And I put that in the. Apart from quinoa, because
quinoa is actually more of a protein food than carbohydrate
food. Yeah, yeah, yeah.
I mean it's a pseudo grain. So it's not not strictly a
grain. It's a seed, which is why it's
got like the a weird sort of look to it when you when you
cook it. But but you're right, yeah,
(07:31):
quinoa is like slightly higher in protein and then even your
green. So when you have like a cup of
greens, like 100 grams, that's around anywhere between two or
three grams of protein in that alone.
A lot of people realize that. So every little bit adds up.
And this is where you can actually quite easily achieve a
healthy high protein meal with some of these different elements
(07:53):
as well. And I have this sort of like
thing, I don't think I wrote about it in the book, but you
want to start with your core protein.
So that could be chicken or fishor tempeh or tofu.
These are high quality proteins.Eggs, another really good high
quality protein, about 6g per average egg cooked.
Then you want to have a plant based partner.
(08:13):
So that could be your legumes, it could be lentils because as
you'll realise when you read thebook, lentils and chickpeas when
they're cooked are relatively low in protein.
They're not a core protein source.
So they average between 6:00 and8:00 grams per 100 gram of
cooked bean. And even at the higher one like
black beans and Pinto, you know,we're looking at 8 to 9 grams.
(08:35):
So it's, it's not A, it's not complete protein and B, it's not
enough total protein either. So you want to have a core
protein plant based partner and a Topper.
And the Topper could be nutritional yeast.
It could be hemp seeds, one of my favorite seeds.
They're about 30 grams of protein per 100 grams.
It could be mixed nuts, it couldbe peanut, it could be whatever
(08:57):
you want. But if you have this formula
every single meal time, that's how you're going to easily get
to your protein goal. And then like, you know, dinner,
I mean, last night my wife came back from holiday and I cooked
her, it was like an arabiata sauce with I think we put
aubergine in it. I put chickpeas in it.
Some chicken that I'd made. I splashed crooks some chicken
(09:19):
at the weekend. So I just shaved a bit of that.
And then I added some protein through that and then added some
moringa leaves. Have you ever used moringa
leaves fresh? Oh, man.
So there's like a, a Turkish store nearby to us.
We live in North London and moringa fresh is like a really
bitter version of rocket and when you put it into a sauce
(09:41):
with tomatoes and other acidic it kind of mellows the flavour
and is absolutely delicious. But if you don't want to be that
bougie, you can just use SpinachI.
Mean at one point Kell wasn't I.Know.
Yeah, it's having a moment and it's costing more than anything
else. Yeah, yeah.
Yeah, yeah, I'm a big fan of Cabo Nero as well.
But that's, that's how like I, like, I want people to visualise
(10:04):
what it means to eat a high protein meal in a healthy way,
because we've been led to believe that high protein has to
be chicken, chicken, chicken, chicken, chicken, like chicken
for breakfast, lunch, dinner anddessert.
Like it, like, it doesn't have to look like that, that's bland
is boring. You know, it's, it's this idea
of high protein having to be about muscle food and muscle
(10:26):
growth and what's that's very important to preserve,
particularly as it pertains to the longevity sphere.
It does not need to look that mundane and bland.
Thanks so much for listening to hear the full episode.
There's link in the description.