Abs At 50 Episode 4 Protein Sources

[00:00:00] Speaker A: Foreign. [00:00:08] Speaker B: Yep. Just like I did with Greg. We are counting the 3, 2, 1 down on Wayne's World. And that's Greg Smith over on our funny book Forensics podcast, which Paul is nicely wearing the T shirt for or the sweatshirt hoodie for. He got a deluxe hoodie. Should make those available for sale. Maybe someday we'll have merch for this podcast, which is abs at 50. Welcome back, friends. We are on to another episode and we're going to give you a little update today. I'll also give you the famous video body update soon. So probably this weekend I'll record that for you too. We saw a lot of people looking at that on YouTube. I didn't know I was so sexy, Paul. [00:00:44] Speaker A: Well, I don't know that 44 counts as a lot of people, but it's not zero. [00:00:49] Speaker B: It's not zero. Clearly people just wanted to check out this body. That's why. No, it is noticeable. [00:00:55] Speaker A: It was noticeable. [00:00:56] Speaker B: It is a noticeable change for sure. And I do appre. I'm just say I appreciate you checking it out. Not looking at my body per se, but just checking out the update and the progress. We're not doing it to show off. We're simply doing it to show progress. Right. We want to show people that when you make a change, you make the commitment, things change. And also saw, I give more props to this guy, but I saw Nick Legs do an update. He had a little minor surgery and only gets to use one of his prosthetics. And if you don't follow this guy, I, I should get the links in here somewhere to follow Nick because he's an absolute inspiration. Other thing too is this is how much of an absolute inspiration this guy is. So I did the workout with you today. I thought I did pretty well on my workout until the, the very, very end when I was tweaking my knee a little bit and Nick is already back in the gym doing CrossFit exercises in a wheelchair with one prosthetic leg. Because whenever I have a good workout, I have to immediately get on and see that there are no excuses at all to getting in the gym and doing something. Yeah, so that's. It's. Yeah, it's it. That's why it's inspiring. You know, you just see, hey, back at it. Here I am. He's tossing a medicine ball up on a wall. There you go. So you get thrown around by any inspiring people lately? [00:02:19] Speaker A: Thrown around by any. [00:02:21] Speaker B: Yeah, that was a joke. [00:02:22] Speaker A: Yeah, no, I did get hip tossed by one of my students today. That Was pretty good. He finally is learning to drop his weight. No, I mean, I got beat up by Kai O, which I'll be doing again this next week. [00:02:38] Speaker B: Yeah, I've just. There's. I don't see a lot of your students. One of your students. That really impresses me. We talk about commitment to a goal. Matthew just impresses me every time he shows up. I don't know if he's even getting good at Jiu Jitsu, but the fact that he started with you and then started doing wrestling, and it does that and comes back and forth and has literally just stuck to the training. Matthew's what, 16? [00:03:02] Speaker A: Yeah, he's gonna be 16. [00:03:03] Speaker B: Yeah, yeah. That's just. It's a. So he's not even 16. Just coming into the gym, wanted to learn something and try it out and did the commitment to it and kept learning. And it's just so neat to see him. [00:03:16] Speaker A: No, his wrestling has gotten a lot better, even in, like, just two months, like it is, because. Well, I'm sure I know his wrestling coach pretty well, so I know that they're training really hard, so. But it's already been one. [00:03:26] Speaker B: Wasn't originally to come to the gym. Wasn't he then walking and then riding his bike and then still does sometimes? Yeah. And then I think his grandfather started giving him a ride sometimes. But talk about just everybody, oh, I can't get there. I need this. I was hearing the news about the. The toll charges in. In Manhattan. [00:03:46] Speaker A: Yeah. [00:03:47] Speaker B: And it's like $9. They actually did a funny bit on the Daily Show. They were like, I just don't know any other LA way I could walk. I could go 10 blocks in Manhattan. Legs the subway. But it's not that hard to walk 10 blocks. It shouldn't be. For folks. That should be a nice little exercise. I know it's cold and I know there are other factors, but. [00:04:09] Speaker A: Yeah, I'll never forget. [00:04:10] Speaker B: I don't think I'd want to pay a $9 toll either, but, you know. [00:04:13] Speaker A: Yeah, I'll never forget. I think this happened when I was in Tulsa. It was like. And you know how Tulsa. How people in Oklahoma are. Yeah. But he was like. He's like the guy from New York. He's like, how many blocks away is it? 10 blocks. Come on, tell New Yorker it's 10 blocks. They'll laugh at you. And he just. It's like, no one in Oklahoma. I was like, this restaurant's 10 blocks away. They're not walking. So it's definitely a cultural thing. [00:04:37] Speaker B: Do you remember the year in Oklahoma, my car was broken and I roll rode my bike all around Lawton in the hundred degree weather. [00:04:43] Speaker A: Yes, it was terrible. It's terrible. [00:04:46] Speaker B: Yeah. I had a car friend that had electrical problems and the mechanic just gave me back the car. [00:04:51] Speaker A: Yeah. [00:04:52] Speaker B: It didn't even charge me. It's just, here's your car back. I have no idea what's wrong. I was like, that was fun. But yeah, I think we will. It's back to that whole notion of we'll complain about things or say we can't. Sometimes the solution's right there. Just walk it. I just. That was the one. Yeah. New Yorkers, I always thought they walked everywhere. [00:05:16] Speaker A: Yeah. I don't know who owns a. A car in Manhattan at this point. Like why, why bother? [00:05:23] Speaker B: Yeah. I think how expensive it would be just to maintain the car. [00:05:27] Speaker A: Yeah. I mean I can only imagine. I mean parking is so bad in Seattle. I can only imagine what it's like in New York. [00:05:33] Speaker B: Yeah. My parking in Seattle for work's $170 a month. I can't imagine what it would be to have a like garage space or a car space in Manhattan to live there. [00:05:42] Speaker A: Yeah. [00:05:44] Speaker B: But yeah, there we go. A lot going on. There's other news we're not going to talk about, but that's the fitness news I saw. But people were walking, not walking, being mad cause they couldn't drive in, I guess. I did see a clip of the news and the woman on the news, is it. What's the Lincoln Tunnel? I was trying to remember. I was about to call it the Manhattan Tunnel. It's how well I know New York. They're like, it must be working. The. The Lincoln Tunnel like is moving in the morning. So maybe their initiative worked. Maybe they actually did encourage people to stay off the road. [00:06:15] Speaker A: Yeah. [00:06:16] Speaker B: I was also watching a Super Friends episode from the 1970s that was talking about global warming. [00:06:22] Speaker A: Yeah. It's not a new concept as much as people. Lame. [00:06:26] Speaker B: Oh yeah. And even the Super Friends knew. Apparently they didn't because they were tricked into causing global warming by the Legion of Doom. It. It can happen. Maybe we should review that episode sometime. But on funny book forensics. Not here. So I wanted to do a quick update. So we just wanted to go back and show you where I started. So we started the journey back on my birthday. Weighed in at £211. And you can see my body fat Percentage was at 29.8. And one thing Paul and I are gonna talk about again. Cuz I keep bugging about is this muscle mass issue. And you can see the basal metabolic rate is actually gonna go down a little bit on my update, so we should mention that, too. My body's trying to fight me now, Paul, and she said it's. I don't like all this weight loss. We're gonna fight with you now, but I don't think we're gonna be adjusting my calories because I'm consistently losing. [00:07:23] Speaker A: Yeah, you're on. Yeah, you. You plateaued through the holidays, which was good, and you're back on track going down, so. [00:07:30] Speaker B: Yeah, and I actually did really well through the holidays. Yeah, I did have a couple of big meals, but I tried to average it throughout the week like Paul suggested, since if I had one big day, I tried to cut a little bit on other days. And that's also having that range, that 18 to 2200 range. It helps, too, because you can stay at the bottom of the range. Right. If you have an off day of food. And I will say today, I once I weighed in at 1.92.8, which was a loss. I think I edged a little tiny bit over my 2,200. Today. I think I got up to 2350. But all week, I've been sitting around 1800. I had a couple extra tater Tots tonight. [00:08:10] Speaker A: Yeah. [00:08:11] Speaker B: Yeah. [00:08:12] Speaker A: And that. That's not the worst thing, especially like, having that range, because it's exactly like you're talking about is not every single day is gonna have the same level activity, same level of stress, same level of, you know, cortisol, emotional response. All those things, all the, you know, the different hormones that are going in your body just aren't going to react the exact same way every single day. And. And your workout might not be as, you know, like, you know, on Wednesday, you kind of. I don't see you cut it short, but you, you know, you're having trouble breathing because you didn't have your inhaler, and we hit the bike and, you know, today's workout probably expended more calories than that workout. And so it's okay to make a small adjustment. [00:08:58] Speaker B: One, the workout today was consistently higher. Higher heart rates, but, like, what would normally not aerobic heart rate, but workout. It's like in this. I was in, like, the third tier today, probably most of the workout, like, not super high, but like that 125 to 130 beats per minute for a lot of things we were doing today. Whereas a lot of the workouts, my heart rate's a little lower, and it builds through the Workout. You hit me right away with the heart rate today. So throwing a bag around, but we can see the update all the way down from 211 to 192.8. Weighing in today, body fat below 26%. Now we're at 25, 7. The muscle mass went down again, so we've lost four pounds. So I've lost about 19 pounds. Right. And four of that according to the scale is muscle mass. And then you can see the basal metabolic rate that the is calculated by the scale is 1806. I might want to go back and do my own calculation. That's about a hundred calories per day down. So that's just interesting. It's interesting how your body will fight that. Right? [00:09:59] Speaker A: Yeah. And again, not to just reiterate the same things over and over again, but this is also based on whatever proprietary software that this very inexpensive. You know, I don't want to say that it's cheap. It's, it's not cheap, but it is not a high calibrated, extremely expensive piece of technology. So the fidelity of the technology can, you know, it's, it is imperfect. [00:10:30] Speaker B: I will say though, when we started, the handwritten calculation for basal metabolic rate was very close to what we calculated there. [00:10:38] Speaker A: Yeah. [00:10:39] Speaker B: But this one is actually closer. Cause I think we calculated around 1800. [00:10:44] Speaker A: Yeah. And physiologically it, it, it makes sense that your body is going to lower the resting basal metabolic rate because it's starting to get not massive again. We're, we've, that's why we're doing this whole thing is to show that it's not through massive calorie deficits, but you are in a deficit. Like you have to be in a deficit to lose weight to a certain extent. And so your body's going to be giving you signals to say, hey, there's a little bit of scarcity going on that we're not used to, which doesn't happen as often in modern society. Right. So you are gonna get some physiological responses necessarily be burning the same exact amount of calories as you're losing weight. [00:11:29] Speaker B: And I will say, I want to finish up. There is one figure on here because I haven't shown the chart that we've never mentioned bmi. We're never going to talk about bmi, are we? No, because it's a junk metric. It's hot garbage. Don't utilize it. BMI percentage is, is far more important than bmi. [00:11:49] Speaker A: Yeah. BMI is not going to, on a personal, individual level, BMI is not going to give you much meaningful Data. [00:11:55] Speaker B: And by the way, you all watch, when I get down to 15% body fat, it's still gonna say that my BMI is either high or in the warning zone. [00:12:05] Speaker A: Yeah. [00:12:06] Speaker B: Because the way my body is shaped and my muscle mass. So that's. It's just a little silly. Okay, so that's our quick update. But I did want to. Paul and I were gonna talk about protein intake today because I keep having the question about muscle mass and I may need to. I may need to start paying attention to the protein a little bit tighter. But I wanna get into the philosophy of protein. I also wanna say intake. I also wanna say before we started, and Paul and I talked about this very briefly before we started tonight, I want to stress you need to eat foods that are dense in vitamins and minerals as well. Your entire journey shouldn't just be, how much protein can I get into my body. One of the foods we talked about, we started talking about are egg whites. And if you go to. I went to an article, just look, getting numbers and it mentioned egg whites as a high source of protein. That is true. Egg whites are a high source of protein. You also will go bankrupt trying to utilize that protein source right now if you try to buy it. I believe I looked at eggs today at the store and they were $26 for five dozen. So good luck with that. You can buy the egg whites in the carton, Right. And mix them in. But I would put, and you may disagree with me, but I would put egg whites in the supplement category. I would say that egg whites are a protein supplement and I wouldn't utilize them as a pure food source. So if you were trying to get your protein up for the day, you might utilize something like egg whites, but that would be a supplement to the good, yummy whole food meals that you ate throughout the rest of the day. Any, because you're taking the part of the egg which is the yolk that has all the vitamins and minerals in it out. That's why it's a supplement. [00:14:10] Speaker A: Yeah. [00:14:11] Speaker B: Taking away part of that whole food. I don't know why I'm just off on egg whites today, but I feel like I need to talk about it. [00:14:18] Speaker A: Yeah, I have several thoughts on this. Number one, you, you know, this stumbles into what I think as has in, you know, fitness and nutrition circles is an ongoing. I don't like saying hot button issue. I mean, come on. Not that hot button of an issue. It's eggs. [00:14:37] Speaker B: But if you try to get them from the store, you'll probably have to different. You're probably at a felony class. If you tried to shoplift eggs now, like, no more misdemeanors for that. It's crazy. [00:14:50] Speaker A: Yeah, it is. Thank you. Avian bird flu. So there, there's some. There were some previous literature that people had touted about eggs, like egg consumption being correlated with increased cardiovascular instances. And as far as I can tell, that's been largely refuted because when you control for the manner in which people consume the eggs. So when people are eating those eggs, it's often. It was self reported, you know, self reported as a large part of the sad. Right. The standard American diet, which is going to be incorporating eggs in ways that are in and of themselves in a hypercaloric state. But when you actually tease out the data and you look at when people are actually eating eggs that are, you know, prepared separately and are part of what I would say, balanced nutrition, if such thing exists, then you actually see that people's cardiovascular instances tend to go down. And so I think that, you know, the key there is, like, with everything is, is it's about moderation. Um, my personal. What I would say my personal beef. You were asking me before the podcast, like, you don't really remember a time in which, you know, I was just eating egg whites. And there was a time when, very early on, when I did try doing just egg whites. And I would say from a psychological standpoint, the grit of having to eat just egg whites is, to me was psychologically not worth it. Like, it's not sustainable. Right. That's another thing that is like, if you can just eat egg whites and you're happy, like you like egg whites and, you know, like one piece of sourdough toast, like, if you can get 20 grams of egg of protein and egg whites, then it's not just. It's not intrinsically a supplement. But I personally, you know, again, just from a personal preference, psychologically, it's not worth the value, is not worth it to me. But I think your point is well taken, is that the yolk does have some of the best, you know, phytonutrients, some of the best vitamins and cholesterol. That's another hot button topic that it stumbles into. That's something that has been really hard for me to unpackage over the years. I would say that it's a terminology problem. So we have a problem with terminology when it comes to cholesterol. Cholesterol in our food. Because cholesterol in our food definitionally is not synonymous with blood level cholesterol. And that's something that I think is just inherently confusing. It was confusing to me forever until it was kind of unpackaged for me and explained to me that those two things don't mean the same thing. Right. Like, just because you're consuming a food high in cholesterol doesn't mean that your cholesterol per se goes up. Right? [00:17:47] Speaker B: Yeah. [00:17:48] Speaker A: They are not like a one for one direct correlation. And I don't pretend to have the medical background to completely unpackage that, but I think that that's a fair representation of like why there's confusion that they're like, oh, you're eating cholesterol rich foods. I have high cholesterol. I shouldn't eat those foods. But that's just kind of a false syllogism because they just don't mean the same thing. And so I think cholesterol from eggs is actually good. And you know your blood lipid levels, if you're getting them test tested and you're losing weight and you're eating a bunch of eggs and they're still in a good range, I don't think you should have any concern about them. [00:18:30] Speaker B: I would also just add to what Paul is saying, variety is the spice of life here too. I am. I would no way suggest eating the amount of eggs that he eats in Cool Hand Luke. That would not be. The nobody that listens to the podcast is going to know that movie at all. [00:18:46] Speaker A: It's Paul Newman Eggs in a Row. [00:18:48] Speaker B: It's one of the best movies ever made. Go watch it. Yeah. Yes. It'll leave you sad at the end. Spoiler. Go watch it. It's one of the best movies ever made as a critique of the prison system in the south and free labor and. Yeah. But anyway, that. All that aside, and it's got. One of the best quotes is what we've got here is a failure to communicate. [00:19:11] Speaker A: That is where that comes from. [00:19:13] Speaker B: But it's it. You should. I don't know why I'm saying you need to eat different things during the day too, eat different meals. So you shouldn't be consuming like 14 eggs in a day necessarily. That probably would alleviate some of the danger too. Yeah. If you want to have a five egg breakfast to get a bunch of protein and into your diet and get those nutrients in, cool. If you want to eat a three egg breakfast, cool. But I wouldn't go and have 15 eggs for the day. Plus, again, you can't afford that anymore. I think it's cheaper to buy steak Now. [00:19:49] Speaker A: Yeah. And. Well, and it's also going to be put in the context of, like, what your training goals are. Right. Like, you. You. I've listened to just podcasts where, you know, Jay Cutler's talking about how many. He's, like, eating, you know, 200 eggs in a week or whatever. Ridiculous amount. And it's like, yeah, if you're trying to be 280 pounds and be a world champion bodybuilder, like, you're gonna have to eat a lot of eggs and a lot of chicken and a lot of rice, but you want to be hitting those end ranges. You know, the. The. The first thing you have to realize is that whatever you're seeing for recommended daily, you know, allowances or whatever your RDA is, is grossly. Grossly underrepresentative of what you should be taking. As far as protein. I think we said this a little bit before, but I think I. I've heard it before, and it's definitely true. The problem is, it's not about making sure you're not eating other things, but it's also protein is the thing that you do have to give a little bit more attention to because it's. You're just probably not eating as much as you think you are. It is, you know, no. [00:21:00] Speaker B: 1. [00:21:01] Speaker A: You can accidentally eat a thousand grams of carbs. You know what I mean? Like, you could just be like, oh, I'm, you know, I'm gonna eat this bag of potato chips. And you're like, oh, I ate this whole, you know, large bag of potato chips that has, you know, a week's worth of carbs in it. Um, but you're not gonna do that with protein. Like, you're not going to unconsciously overeat protein because it tends to be more satiating. It. It's much harder. Like, if you just sit down, like, cook nothing else other than, you know, and we do it often, right? Like, cook, cook, you know, 15 chicken legs. [00:21:36] Speaker B: Yummy. [00:21:37] Speaker A: We don't. We don't eat all of them, Right. We have more leftover. Because it's very hard to just sit down and just cram down 15 chicken legs. Um, and that is one of the. You know, one of the features of eating protein, particularly animal protein, is that it is very satiating, especially if that's the only thing that you eat. And they've done a lot of studies that show if you're mixing fats with carbs with protein, you actually will consume more. But if you just sat down and tried to eat straight protein, straight animal protein, all by itself. You're. It's gonna be very hard for you to over consume that. [00:22:13] Speaker B: Yep. And I will also say too, we're gonna, we're gonna start in on some of the things you can do for protein. I do wanna clarify one thing too. So when I'm saying supplement, like egg whites are a supplement for protein supplement, I'm saying like egg whites, protein powders, beef bone broth, anything that you would consider an additive that would enhance the protein during the day. And I would definitely consider egg whites to be an additive for the reasons you just gave. Right. The notion that you're losing the nutrient, the phytonutrients of the egg by just eating the egg whites, you are extracting a part of the thing out to get a specific goal out of it. Whereas if I eat a chicken breast, even though it's going to be low in fat, it's the lowest part of the chicken, or if I eat a chicken thigh, which is higher in fat but still, but tastes much better and I'm more likely to eat it the cuz if I'm doing a chicken breast, I'm probably gonna add some sort of marinade to it to make it taste. Because I'm not a sadist and I am not Jay Cutler and I'm not trying to be a bodybuilder. Right. We're not to the point on the diet where I'm trying to eliminate all fats or anything outta my diet at this point, but I do wanna make sure that I get enough protein in before we get into the types of foods. I was reading and this is what happens when you read on the Internet and you're gonna tell me why I'm wrong. So the Internet says when you're cutting like I am, if you want to maintain your muscle mass, you should be eating at least one gram of protein per pound of body weight. And I think. Is it 2 grams per kilogram then? [00:23:52] Speaker A: Yeah, one. It's like 1.6 to 2.2 grams per kilogram is the, is what I would say the, the more modern literature would recommend. [00:24:03] Speaker B: Okay, so that'd be about a gram per body weight per pound, right? [00:24:06] Speaker A: Yeah, I've, I've also heard it articulated this way by a lot of experts, which is you want to eat one gram. So as Americans, since we do things in pounds, 1 gram per pound of lean body mass that you're trying to accomplish accomplish. So for instance, if we are trying to reach your goal of 175 as a targeted body weight and then at that, you're going to have, let's say 100, you know, 50 pounds of lean body fat or lean muscle mass. And that's like where you want to be, right? [00:24:48] Speaker B: So let's go to the chart. Yeah, so I, we're saying I want more muscle mass than I have now, so I should eat to what I want. Is that what you're saying that. [00:24:56] Speaker A: Yeah, you should be eating towards the desired goal. So let's say you're at one, let's say that this is accurate. And I'm not saying that, say it's 1:36. And let's say we want it to be, let's just go up 10 pounds. Let's say we want it to be 1:45, then you should be eating at least 145 grams of protein a day. And so let's put this in its true content, Right? True. Context is, you know, when we're thinking about like, what is protein? Protein is a sequence of amino acids, right? So amino acids help they, when they break down, they help you build and repair muscle tissue. So it's reparative. Okay. And what I have come to learn and what, what, you know, what the science is telling us, and I don't have any hard and fast numbers. I don't know that we have that information or if there is a real expert out there who knows this information. But what I know is that as you get older, right? So this is ABS at 50, not ABS at 20. As you get older, your body becomes less capable of being as efficient, I guess, at converting that muscle protein synthesis. So you actually, for various reasons, environmental health, breakdown of the gut lining, whatever it is, I'm sure that it's multifactorial as to why you get older, your body becomes less efficient. You know, I think it's just whether it's, you know, deactivation of sirtuin or whatever it is, whatever those processes are, as we get older, we're, we're less efficient at synthesizing protein. And so you actually need to eat more. [00:26:30] Speaker B: Right. [00:26:31] Speaker A: And I don't know what that adjustment looks like. Like, all I have heard is you become less efficient. So, you know, that recommendation might be given to people who are in their 20s or 30s, but as you become 50, 60, 70 years old and you're still trying to do that same thing, it's going to have less and less of an effect. So you might have to be actually increasing even higher as years and decades go on. Based off of that, you know, again, this is like a general Recommendation that you're trying to give to a populace and, you know, like you, what your protein synthesis is gonna be is probably gonna vary quite differently than, you know, people who have had much other. Who are framed differently that have, you know, more inherent muscle, that maybe they have, you know, maybe they have higher levels or lower levels of testosterone. I'm sure that plays a factor. So. So there's a lot of things that go into it. So I would take that in consideration as well as we get. This is the, this is. The main point is as you get older, you become less efficient at processing protein, which means you're probably gonna have to eat more. [00:27:37] Speaker B: And there's other negative impacts of being less efficient at processing protein as well. [00:27:42] Speaker A: Okay. I don't know what I was getting. [00:27:46] Speaker B: At, but I'll get to it. I think if you're doing abs at 50. Wow. Make sure. Make sure you're prepared for the impact of more protein into your body. [00:27:55] Speaker A: Yeah, well, I make. Make sure that you do like Dan did and sample all the different protein. [00:28:01] Speaker B: Powders and see how my God, they. [00:28:03] Speaker A: Re react with your stomach. [00:28:04] Speaker B: We're gonna talk about supplements second. But I, I wanna start talking about on foods first. Yeah, let's get into the foods. And I was. I'm pulling up the gold standard that everybody says when you are trying to get protein. It's definitely not the gold standard for taste, but it's the gold standard that everybody seems to go to is the wonderful boneless, skinless chicken breast. We like to call that the zero flavor Award. Tastes like crap. Most. You have to be careful when you're buying it too. Actually, we're not careful. I just buy the cheap one. But you gotta know that it's also just full of water. [00:28:43] Speaker A: Yep. [00:28:44] Speaker B: Oops. That's. And that I showed you the chicken thigh. I showed you the good thing. Let me flip there. The chicken breast. So 4 ounces, 120 calories, and you get 26 grams of protein. So if I needed 150 grams of protein and I'm eating 1800 calories in a day, this is pretty nice, isn't it? Eight servings of this would be 200 grams of protein. Over 200 grams of protein. So I need six servings. So I don't know why I said eight. But six servings would sit me at right about, what, 77, 720 calories. Which means I have a whole bunch of calories left over to eat whatever I want the rest of the day. And I've got my protein done. [00:29:25] Speaker A: Yeah. Chicken and broccoli. It's tried and true. Not enjoyable, but it's tried and true. I did it for a while. [00:29:32] Speaker B: Chicken, broccoli, maybe some rice there. Now you are gonna want some fiber, and trust me, you're gonna want some fiber in your diet. Unless you're trying to go keto. But we were talking. You don't want a real explosive situation, so. So you do definitely want some fiber in your diet. And that's where rice and grains and beans and broccoli, as Paul mentioned, like, things like that come in. Though broccoli, I feel like is. Does a number on your digestive system. It can be interesting. [00:30:02] Speaker A: Yeah. Supposedly broccoli sprouts are supposed to be amazing for you. [00:30:08] Speaker B: Like, and we've done things too. Remember we used to get the broccoli slaw. [00:30:13] Speaker A: Yeah. [00:30:14] Speaker B: The big bags of that. I should get that. Actually, we haven't gotten that in a long time. That's not that bad for you. I don't even remember where we used to pick it up. Probably at something like a chef's store or something, right? [00:30:25] Speaker A: Yeah, but. [00:30:27] Speaker B: And not a chef. When I say chef store, we're talking like the bulk thing. That's not Costco. That's free to go in. Not something fancy. This. The second thing I pulled up is chicken thighs. [00:30:37] Speaker A: And. [00:30:38] Speaker B: And I believe these are skinless here. I do like to eat the skin and take the little bit more fat intake, so that adds a little bit of calorie. But as you can see here, if you'd like the fatty portion of the chicken, it goes up to 150 calories. So only 30 more calories. It drops in protein a little bit down to 19 grams of protein, but you could easily do. And this is the point about eat. We like to say you can eat anything, but not everything. Well, if you want to. If you're not trying to be Jay Cutler and you're not trying to be a bodybuilder, and you would like your chicken to taste good and not be dry as a bone and not to. I know people say they cook chicken breast well. Do you. Have you met one of somebody that cooks chicken breast well yet? They claim to. [00:31:22] Speaker A: Yeah. [00:31:23] Speaker B: It tastes really good when you dump a half gallon of teriyaki sauce all over it. [00:31:26] Speaker A: Yes, I do like chicken teriyaki. [00:31:29] Speaker B: I like. But I like dark meat chicken teriyaki much better than white meat chicken teriyaki. You can always tell which teriyaki restaurant's authentic because you're going to get the dark meat cheese. Can teriyaki instead of the white meat, unless you request it and you're some sort of sadist. But anyway, you can see the difference here. The reason I pull up the nutrition chart here is just to say, so for what if we did six servings, right? I said six servings over there, six servings over here, you're gonna get an extra 180 calories a day. And I personally am gonna this meal a hell of a lot better. [00:32:01] Speaker A: Yeah. [00:32:03] Speaker B: I don't know. You don't prefer. You. You prefer white meat, I think. But also the chicken thighs are cheaper. Not the boneless, skinless ones, but if you're buying bone in chicken thighs with the skin on and you throw them in a air fryer, that's a lot cheaper than buying chicken breast. You're usually a dollar a pound cheaper or more. And so if you're on a budget or you're trying to get these meals in, you're like, man, I can't afford to go buy boneless, skinless chicken breasts. Cause they market it though. They seem to mark that down. Now. I wish they'd market as the boneless chicken thighs down a little bit more, but that's fine. I can take the skin off if I want to, but skin is. Tastes good. It's really good if you cook it right. [00:32:46] Speaker A: Yeah. And there's nutrients in the skin. [00:32:50] Speaker B: And it's back to eating the whole part of the animal too. That whole notion of you're getting the whole piece of something. I'm not saying I don't really care if people peel their skin off or not, but you're not getting a substantial change there. And if you get a little bit of fat, that's okay because you're still edging toward that thing. I did pull up a list of foods and I want to get Paul's reaction to the foods because I know you like some of these and don't. Now, I did think it was pretty lazy writing the article. I looked at they listed chicken breast as the number one food and then listed turkey breast as the number two food. And I was like, seriously, why don't you just say poultry as a category? So we're gonna say poultry is a category? Yes. If you're eating the breast of poultry, you're going to get low fat, high protein meals for relatively low calories. Just full fact there. If you want to like yourself, though, you're gonna get a turkey leg and you're gonna put it in your air fryer and make it up, and then you're gonna gnaw on it like it's an ice cream cone. Just walk around the house with it. [00:33:50] Speaker A: Yeah. I'm gonna go on record and saying that I like turkey more than I like chicken. [00:33:55] Speaker B: I definitely like turkey more than I like chicken as well. When you can find it. And I have walked around Disneyland with a turkey leg in my hand, like an ice cream cone. I believe there are pictures somewhere. It's also if I can grab turkey or something out like that. If I'm in a situation like that, I always know I'm pretty safe as well. Yeah, I know it's a fried turkey breast and there's gonna be more fat and people will say but or turkey leg. But. Fact of the matter is, if you're out in a situation where you can't get something and you can get turkey or you can get chicken, you're going to be pretty safe there. Right. Even if you're getting seed oils or things like that on it, you're probably still going to be pretty safe. The article then starts getting into lots of seafood. There are some seafoods I just automatically deleted. I automatically deleted tilapia. Now tilapia is an inexpensive fish that you can get low calorie, high protein from. But it's a junk fish that was created like, I'm not eating that shit. How about you? I wanted you. I wanted your reaction. [00:35:00] Speaker A: Yeah, I don't like fish. [00:35:01] Speaker B: So you don't like any fish. That's not true. You like halibut? [00:35:08] Speaker A: Yeah. When it's battered and deep fried. Not particularly good for you. [00:35:12] Speaker B: There's some halibut in there somewhere. [00:35:15] Speaker A: Somewhere, yeah. [00:35:16] Speaker B: Hey, you can eat it. I wouldn't eat battered deep fried halibut for every meal of the day. But if you wanted that once a week and it's helping you meet your protein goals, I see no reason why you couldn't have that. Right? [00:35:29] Speaker A: Yeah, well. And I've been, I've actually been actively trying to eat. I'm not as adverse as I used to be, but I, I like, I'll go to like Trader Joe's and they have a, like a nice little. They actually don't give you that much salmon, but they have a nice little like salmon salad that I'll get on occasion. That's another thing as far as like the supplements go is I have like very few tried and true supplements that I think are worth sticking to. But like fish oil is a really good one. Make sure that you're getting a high quality cap when you do it, especially. [00:36:02] Speaker B: If you're, you and don't eat fish. [00:36:04] Speaker A: Right. That's what I mean for sure. Supplement. [00:36:08] Speaker B: Here's one that I figured you would appreciate though, that I think you do like. Shrimp is something we clearly don't eat enough of because 85 grams or 3 ounces of shrimp nets, 19 grams of protein and only 101 calories. [00:36:23] Speaker A: Yeah, that's pretty good. I do like shrimp. If you can get high quality shrimp, there's some really low quality shrimp that they sell at some of the grocery stores. [00:36:30] Speaker B: Yeah, but we live next to the ocean. We can go down to the fish market and grab shrimp. That's clearly something I may be thinking about. I'm learning in this podcast. I don't have enough shrimp in the house. That is definitely something I should be eating. [00:36:43] Speaker A: We don't eat shrimp regularly. This is true. [00:36:46] Speaker B: And I know you're not a tuna fan, but you are a sushi tuna fan, right? [00:36:51] Speaker A: I. Yeah, I. So I despise canned tuna. Like the smell of it makes me sick. But I. I do generally pretty well with most. With most sushi. [00:37:05] Speaker B: And you don't like the smell of cooked salmon? [00:37:07] Speaker A: Usually not my favorite. No, I. [00:37:09] Speaker B: Its taste is fine. You just don't like the smell. [00:37:11] Speaker A: Yeah, I mean it's. It's gotten better over the years. I've had some. Some really well done salmon that I will say that I have close to enjoyed. Like when I was younger, I really hated fish. But I. It's not, it's just, it's unfortunate because I know it's. It can be so good for you, but it's not the mainstay of my diet. [00:37:32] Speaker B: Here's the thing too. I was, I saw tuna and salmon on the list and of course I like the white fish. I like halibut and cod just fine as well. I know you don't as much. Of course, if they're deep fried and battered, that's even better. If you wanted to though. I think if you're on a diet like I am and you're reading labels, just be careful about reading labels. But if you got the cod, you've gotten it before. The cod, it was. It's rolled in the bread as opposed to the. The deep fry batter. [00:38:01] Speaker A: Yeah. [00:38:02] Speaker B: And then you can drop that in an air fryer. It's gonna taste good and you'll enjoy that. My problem is the slathering it in tartar sauce. I think that would probably be the more dangerous piece. [00:38:12] Speaker A: Yeah, same. I do like tartar sauce and. Yeah, same. That. That's the thing is like. Yeah, I Feel like cod is like the least fishy taste of the fish. So that's probably why I like it. [00:38:24] Speaker B: Yeah, I prefer the halibut to the cod. Same way. But yeah, it's that also one thing you're thinking about too. If you're looking at these foods and you're out. And let's say I'm at a grocery store and I'm out somewhere. Most grocery stores. I shouldn't say most our grocery stores around here are inexpensive. One Winco and Whole Foods. So you go to each end of the line, both have people right there making sushi. And I can get a sashimi plate. So I don't eat avocado. It just makes me sick. It sucks. I love avocado. It's so delicious. I think that avocado is one of the most healthy, nutrient dense, wonderful things you can have on a diet. So go for it if you can eat it. I love avocado. I did an elimination diet eating at Mexican restaurants. Eliminated avocado. And it turned out that was had to be it. Like my stomach kept hurting after eating there and that was it. And guacamole is one of the greatest things. So these are things I miss personally. Most of you can have it though, so sushi could be an option. Also sashimi. If I'm out at a grocery store and I need a quick bite and I don't have food with me, that's something that's easy for me to grab. I can grab sashimi, right? Half tuna, half salmon. Eat that. I know I'm getting the very healthy fish. High protein. The rice is gonna give me some extra calories for the day, so. So carbs. But that's okay. Cause I'm balancing that and there are things you can grab and go. So I. That's one other thing with fish that I like is the fact that I can grab like sushi or a sashimi platter for me. And you could grab a sushi roll. And you're gonna be okay ingesting that protein there. [00:40:06] Speaker A: Yeah. And I know you said it, but it is important to emphasize that are spoiled in the sense that I think that, you know, we can trust that it's pretty high quality based on our geographical location. This is not something that every part of the country is something I would recommend doing. Like if you're in a landlocked state, not recommending you go down to your local. Like the worst is when. When like gas stations have sushi or something. I would never, ever consider eating that. [00:40:37] Speaker B: But yeah, that's Terrifying to me. [00:40:40] Speaker A: I have, I have tried the sushi at, at Winco and it is acceptable. Almost, Almost Good. I would say the problem is, is that we have such really good sushi that you can get that, you know, it's a relative scale but for like 15 bucks. Same thing. Yeah, I, I want, you know, I wanna, I have a, a craving for sushi. Wanna hit some my protein goals and I don't wanna spend, you know, 60 bucks at a high end sushi restaurant. Restaurant. Then that's the way to go. [00:41:08] Speaker B: Yeah. And I'm getting the sashimi so I'm just getting the cut pieces of fish on rice for me. I obviously, and I'm gonna stress this, if I'm going to a high end restaurant, the sashimi is going to be better. [00:41:18] Speaker A: Right. [00:41:19] Speaker B: But it's, it's good. And other things. I wrote down a couple of other things. One I did, I did write down a ribeye steak and a flat iron steak. Steak seems to be battered around. Beef seems to be battered around and left off a lot of these lists. I'm not really sure why. We get some stuff from butcherbox. So Butcherbox has a flat iron steak, but you can get a flat iron steak anywhere. 3 ounces is 16.7 grams of protein and 129 calories. So you do take a drop from the, you take a little bit of the drop from the chicken breast or the chicken breast which is 27 grams. So it's about a 9 gram drop. But I like steak and it's delicious and you're still getting a pretty good bang for your buck there in your 3 ounces. A ribeye didn't drop. The protein just ups the fat a little bit. But you can still, you're not just linked to chicken and poultry and fish. I think that people get trapped into that too. Beef is actually good and beef is going to have more iron in it which is going to be good for you in other ways. And especially, especially, and this is just one, I know working with my mom, postmenopausal women need that iron. [00:42:31] Speaker A: Right. [00:42:32] Speaker B: And so don't abandon beef. And of course if you are a, if you don't eat meat then there are whole different issues to work with here. But you can still do pretty well for yourself from a calorie standpoint. So I pulled up kidney beans and for 3 ounces of kidney beans it's 7,4 grams of protein and 108 calories and a lot more fiber. So now you're getting the fiber into your diet too. So if you're eating a lot of beans in the day, you're not having to eat another food to add to the fiber. So all the first few, all the other foods we've listed, you're going to be wanting to eat something else, whether that's your broccoli or spinach or beans or rice or potatoes or something to add fiber into your diet. You can also take a fiber supplement, but we would recommend first attempt to eat the fiber from your whole foods into your diet before supplementing and then go to the supplement second. [00:43:31] Speaker A: Yeah, and I, I think that, you know, that always brings in the discussion of speaking about beef. You know, I, we talked, I talked earlier on the podcast about your body not being able to synthesize protein as well. But that also means that you're gonna want things like chicken and beef where the bioavailability of the protein is higher. It, I think there's enough objective data to include that meat, that animal based proteins are going to give you a higher concentration of the amino acids that you need to help build muscle. Specifically leucine. That's something I always ask Zach, my wrestling coach about. I'm like, where do you get your leucine from, dude? Like, I don't know what you're eating because, you know, I, I can 100% with confidence tell you. Is it possible to get extremely strong and not eat meat? Yes, yes it is. Boy, do I have a guy for. [00:44:33] Speaker B: Right, that's the vegan legend, right? [00:44:35] Speaker A: He's an outlier though. He's an outlier. Yeah. And he could probably subsist off of the tears of all of his battered foes and still be immensely strong. [00:44:47] Speaker B: And I did. Oh, go ahead. Yeah, sorry, I didn't mean to catch up. [00:44:50] Speaker A: And I was just gonna say, you know, so I think that, you know, as time goes on, we'll probably get more data on this about, you know, what are the trade offs for veganism in, you know, say your 70s. Right. Like if you're already struggling to get your protein and you're 70 years old, you have a lot of considerations. Cause you probably are worried about your heart health. And so your doctor's probably like, hey, red meat, you know, does have some correlatives, but it goes back to the, you know, the confounding issues is that it's just like there's not a lot of people who are just eating just, you know, the Carnivore diet for 50 years at a time. It's hard to sustain, especially in our, you know, plentiful and bountiful society. And same thing with veganism. You know, you take veganism to an extreme and there are lots of people that have very serious negative repercussions from that. And so it's gonna be individual based on whatever your medical provider is telling you. And you know, if you can get. The good news is things like, you know, lab tests and personalized medicine, I think you're gonna get cheaper and cheaper. So you're gonna be able to do a blood test and it's gonna say, hey, you are deficient in these nutrients and these are the animal slash plant proteins and foods you can eat to directly get those levels back up. And so I think that's gonna change more and more as time goes on. But you know, I just think that as a, as a matter of fact, you're going to get more high quality protein for building muscle out of animal protein. And so you should factor that into whatever decision that you're making. [00:46:21] Speaker B: And I did go ahead and pull up some lentils so people can see the difference here on the nutrition facts. Paul's a big fan of lentils as a legume or a bean to eat. And 12 grams of protein for one serving. [00:46:38] Speaker A: Yeah, and you brought it up earlier, right? So you're, you're looking at, you know, the, just calorie for protein input, right? You were looking at a hundred and you know, 120 calories for more than double the protein, which is exactly the point. Right. And so sometimes it's just hard. Like if you're only eating lentils, it's harder to get to that 100, you know, whatever your number is, 175, 150 of grams of protein. You know, you're gonna have to have 10 servings of, you know, you know, six cups of lentils to try to get there. That's a lot of lentils, man. That's a lot like I like lentils, but that's a, that's a lot of lentil soup, a lot of lentils to be eating. [00:47:21] Speaker B: And that's also 1400 of your calories, right. For the day of your 18 to 2200. The good news though is you can see you will get your iron taken care of for the day. For the most part. You'll still get a lot of iron by doing lentils. So moving to that, you can also get, obviously you're going to get a lot of dietary fiber in that as well. So again, that was one of the things I'm pointing out. If you're eating here you don't have to supplement with additional fiber somewhere else. In my case, I probably should be eating some potatoes, something to get fiber, right? Potatoes, rice, legumes, something broccoli to your point, like something else to get fiber. But if you're eating beans for the protein, you're eating the fiber at the same time. So the good news is if you're like, you can throw some carrots in there too, get a little bit more, but you can do a salad on the side or something like that to get you the nitrogen in your body you're always talking about and things like that, as opposed to just having the meat plus the beans plus this or the meat plus the potatoes plus this. And I also want to say too, potatoes have gotten a terrible wrap. I don't know why. As I've been back on this journey, the more I look at potatoes versus rice, potatoes actually weigh out pretty darn well. [00:48:41] Speaker A: Yeah. Well, and here's one thing too that I would encourage people like you've been doing the like the kind of cut up, just like, not like baked potato, like baking the, the cut up potato pieces. But there's a lot, there's also a lot of variety of potato. Right. Like, there's a lot of, you know, between just like the, you know, away from the russet potatoes and you know, there's a lot of the golden potatoes. And I know that there's, we can talk about, you know, there's not a, not a lot of proof in the, you know, the blue zones and stuff and all that. But it seems like a common thing that's eaten amongst a lot of like sanitarians in Asian countries. And in some of the blue zones is like a, like a purple potato, like this purple potato that I can talk about this. [00:49:32] Speaker B: I actually know about this. I did a whole speech on this my freshman year of college on potatoes, believe it or not. Yeah. I won't bore everybody. What I'm gonna say is you have three basic potato types. You have a low starch, medium starch, and high starch potato. Your russet potato is a high starch potato. I actually stay away from the russets. Your purple and your gold potatoes actually are in the same category. They're a medium starch potato. The purple ones are just cool because they are purple when you mash em, or gray if you put too much butter in. And then you've got your red potatoes, which are a lower starch potato if you stay on the side. So I use the golden potatoes. I would use the purple if the Purple ones were there. I would grab them if they were cheap at the store there. At Winco, where I go to my cheap grocery store, I would grab the purple potatoes, but they have the bags. The yellow potatoes, the Yukon gold, which is just fine. They mash. The medium starch potatoes still mash. They give you a lot of variety. It's a little bit more difficult to deal with. The lower starch potatoes, the red ones, you have a little bit less variety and how you can cook them. But I can roast them, I can bake them. I can do everything with that golden table. I can do with a russet potato. But it's lower starch content and still getting the dietary fiber I need out of it. And I could do really great things with. Yeah, you mentioned the cut up. It's super fast. Like you just take a thing of potatoes, put a little tiny bit of olive oil in a bowl or a bag, depending on how you wanna shake it up. Put parsley, sage, rosemary and thyme in there. Shake it up, cook it on 425 for like 20 minutes. You're gonna have these nice golden brown potatoes and they taste great. And you're gonna have and salt and pepper in there. You're gonna get a lot of great flavor out of that too. So there's a lot of things you can do with it. Rice is too. What I found through this journey is rice, though I can eat so little of and actually hit my daily intakes. I can eat actually more potatoes than I can rice. It's a hundred grams of rice. And that just lines the bottom of my dish. And that's it. And so I was realizing. I was also realizing how much rice I was overeating before we started counting the macros. When I would cook chicken and rice, because I would fill like a half of a glass container full of the rice and then throw the chicken on top. And now I'm weighing it out and it's. Oh, that rice just fills the very bottom of the container. And then you're putting the chicken on top. And I was already doing it. If we got takeout teriyaki, I'd only eat one of the. They give you the two balls of rice. I'd only eat one. That was pretty consistent for me. I. I knew better than that. But even looking at it at home, I was overeating the rice. So that was the one where takeout was fine. I knew what to do there. You eat one of the two balls of rice, right? You don't eat both. But when you can Eat whatever you want, cuz you're burning more calories than me. But I can only eat the one ball of rice. But you do it at home. Now I'm a little bit more conscious too about how much I can overeat rice, whereas potatoes again, fill up my plate a lot more of my plate and I get to eat more. [00:52:23] Speaker A: Yeah. And I, you know, going back to the, the different level of starches, right. And that plays right into, you know, just kind of like one of the last notions I, I guess think about is, is the, you know, the glycemic index, which I'm sure an expert could talk hours about. The glycemic index. You know, the principle is pretty simple is, you know, certain, just certain foods that are calorically dense, that are carbohydrate dense, especially for certain people like myself, I'm pretty carbohydrate responsive. I seem to be like if I start eating a lot of carbohydrates, it's much easier for me to gain body fat that way. See, that's the primary way that I do it. And yeah, it's just about having your insulin, insulin levels spiking based on whether or not it's a, you know, a monosaccharide disaccharide. Is it something, you know, is the level of starch, is it something that's going to cause your blood sugar to spike? That's one thing that I think categorically pretty much everyone can agree on is you would like to avoid massive spikes in blood sugar if at all possible. And so, you know, eating the white russet potatoes or eating two, two scoops of rice is going to spike that blood sugar more, which in limited instances isn't that big of a deal. But it, it's the chronic, it's the, the chronic activation of your insulin and blood sugar over and over again. Then I think it is very bad for you and can lead to type 2 diabetes. You know, the other thing too, I think just this came to mind is, I mean, I think that's the thing that we have to remember is in America we have chronic disease because of ongoing cycles of things that we're doing to our body. So you know, there, there's a, a strong back and forth that I've seen between experts in, you know, in the field of longevity when it comes to oh well, if you eat red meat or high levels of protein, you know, you're gonna get, you know, this, this thing called MTOR activation, right. Which is just like this pathway that's Activated in the body. And, you know, I think the best explanation that I've heard on it is, you know, you have to understand the. With a lot of responses in your body that acutely, meaning in a very short window, it can be very beneficial, right? So it's like if you take in a massive carbohydrate dump, it's good for your blood sugar to normalize itself, for your insulin levels to spike, because it helps bring you back to a level of homeostasis. It's just when you do that over and over and over again, it becomes bad for you. Same thing with MTOR activation is like acutely, that actually is what's going to spur muscle growth and spur change in the body. But it's when it becomes a chronic activation, when it's, you know, it's like turning a light switch on all the time, that has negative consequences. And so I think when you're eating, if you're worried, you know, if you're diabetic or pre diabetic, like, you know, I, I forget what the number is right now. I think it's like, you know, 40% of Americans are either pre diabetic or diabetic at this point, which is an insane think about. And so if you're in that field, you know, if you, when you become, and this is, you know, like, for you, it, A lot of it's been the byproduct of just measuring it, right? Like, measuring it is just giving you more information. And so, you know, doing the measuring, you know, what did I say early on is like, if you can't measure it, you can't manipulate it. And so same thing with your own, you know, your own blood sugar levels, your own muscle growth, your own protein synthesis. You know, if you're not measuring it, you don't know, like, what cycles your body are going through. And that's why, you know, diabetics have to measure their blood sugar and they have to take insulin because their body has, you know, deregulated itself over time. And so if you're doing early interventions through diet and exercise and lifestyle, you'll start being in tune with how your body should behave in those scenarios. [00:56:25] Speaker B: And then with that in mind, I think there are some traps people can fall into. And I wanted to get into protein supplementation really quickly before we end here, because there are some traps. And since you were mentioning this, now I'm gonna start with the biggest trap and I was gonna go backwards and talk about the protein supplements, the best ones. But let's go backwards let's talk about the biggest traps. One of the biggest traps you can face when you are a novice eater in this way is eating protein bars. And if you're not careful about which protein bars you're buying, and most of the time that you go grab one, you better just know you're eating a candy bar with extra protein in it. And I'm gonna show you what I ate today. Now I made a conscious choice to do this because I threw a couple of these in my desk from the store because they were a better option than what I had available. But I know what I'm getting into with this. And plus sometimes I want a candy bar, right? And I'd rather have this than a candy bar. But Paul's gonna tell you why this was a terrible choice today. So I had a builder bar today. [00:57:34] Speaker A: Well, number one, builder bars suck. I don't like builder bars. [00:57:38] Speaker B: Oh, I actually like the way they taste. But that's here. [00:57:41] Speaker A: 9 grams of fat. So we have 6 grams of saturated fat, It's a lot of saturated fat, 3 grams of dietary fiber, 17 grams of sugar, and it's all added sugar. 100% of the grams of sugar. 33. Yep, yeah, 33% for 20 grams of protein. And really the sugar is just to make it more palatable. That is one thing that if anyone was eating protein bars 20 years ago will tell you is they were atrocious. They were just so bad. There are a lot better ones today. But yeah, right to this point, I mean at least here you are getting the 20 grams. I've seen ones with macros like this where you're still only getting maybe 10 or 12 grams. And those probably just aren't worth it. You know, you want to be getting like 15 to 20 grams. It's probably the last thing that I, that I talk on is this is something that I've been struggling with based on like how I manage my weight. Cuz usually I manage my weight just through a lot of intermittent fasting. That works well for me. But I've been trying to focus on getting stronger and, and you know, getting, getting my muscle mass where I want it to be. And it seems that the best way to maximize protein, muscle synthesis is to have like four meals that have 40 grams of protein in them, which is just really hard for me to do throughout the course of a day the way my life is structured. So I struggle with that. And so protein bars can be a, a way to supplement that. But you, I think you want to pick one. Number one, that it does taste good. So there are tons of options. I like, like the Crunch bar, the, with the Irving Crunch bars or whatever. Those are like my favorite ones. Their macros aren't perfect, but they're pretty good. They're pretty well designed and they do taste really good. So you're getting like 20 grams of protein there. And then you want to have something else that you're taking with that, with that protein. But I think you want to try to. I guess the main point there is that it's very. You're not going to get the most for your efficiency if you're just sitting down eating 120 grams of protein in one meal. Like, it's just not going to give you the maximum output is if you were breaking up into four meals. And so for a lot of people, doing a supplement, like a protein bar is going to be the way to accomplish that. And that's totally fine. I do it all the time. You just, I would just say there's a lot of, you know, this is where the, the food industry gets into it, right? There's a lot of, like, you know, I don't want to, I don't want to get too much into it, but just like Kmart brand things that say that they're protein bars that really are. What you're talking about is like a glorified candy bar. And then there are some that it's like, okay, again, you have to look at the, the macronutrient content and say, all right, is this number one, does it taste good enough for me to actually eat it and feel good? Okay, great. Now it. Are the calories that I'm taking in worth it? In the conversation that we've been having about hitting those macro, you know, those macronutrient goals of, you know, if I eat this, then I can't have as much, you know, potatoes later, or I can't have or, you know, I have to eat more of the plain chicken breast that I don't like to hit my macronutrients. And so I think that, you know, don't just. There's so much choice and variety. Like do a little bit of research and just stick to the ones that you like and just have them, you know, buy em in bulk, have them around. Um, you were talking about, you know, the egg goop ones that you don't really like. And I like them just because of their, their simple ingredient lists. That's really the main reason that I like them. But yeah, they're macronutrients. Like, you're not getting 20 grams of protein, usually 12. [01:01:32] Speaker B: So yeah, let's, let's try something else too. So I'm gonna present an alternative to a protein bar, which is the Oikos triple zero yogurt. So let's do a quick comparison here. And by the way, before I get into Oikos too, I did think it was funny. Clif Bar makes the builder bars. And Clif Bar is one of the things that was marketed as a protein supplement, but was really built as a hiking and climbing supplement originally. So it was supposed to be higher in carbs and not higher in protein, but then it got mass market as a protein and then they had to build a different build, no pun intended, a different product to market toward protein, which. Toward bodybuilders, which is funny. Now we have. Let's say you were grabbing a snack and you had a fridge around. Obviously there's a caveat for that, but I could have grabbed a yogurt this morning from our fridge and brought it to work with me instead of eating that Clif Bar or that builder bar. I could have. So the builder bar was 300, 270 calories. And this is 100 calories. [01:02:39] Speaker A: Yeah. [01:02:40] Speaker B: And the builder bar had. We'll go back to that. It was 20 grams of protein. And this container of yogurt had a hundred. Or has 10 grams of protein or, sorry, 15 grams of protein, 3 grams of dietary fiber versus the dietary fiber over here at 3 grams. So exactly the same. [01:02:58] Speaker A: Yeah. [01:02:58] Speaker B: And a third of the sugar and no added sugar. So it's to whatever fruit was in the packaging, Right? [01:03:07] Speaker A: Yeah. Or the, or the milk, the, the non fat milk, whatever milk sugars are left over. [01:03:13] Speaker B: Yep. And if you're looking at supplement options here to your day, the yogurt's probably a substantially better supplement option than the protein bar. [01:03:23] Speaker A: Yeah, yo yogurt is one of the best things you can do. Like, it's, it's just not, it's not my favorite, but I, I have done it in, you know, in cases of, break glass, in case of emergency, where I really want something sweet. Like, I'll literally just take one of the, the Greek yogurts and just put some protein powder in it and just whip it a ton. And you've seen me. It's not great, but it, like, it just maximizes everything that you need. And you know, go back, going back to the, the creamy thing that, that you bought when we did with that, that orange protein. It does have, you know, more sugar in it than I would like. But just as like the Greek yogurt. Putting it, freezing it and putting it in a creamy. Like it's really good. You really get. You know, it satiates you. Gives you the texture of it being like an ice cream. Like it's pretty good for very little work. Just. [01:04:17] Speaker B: Yeah, we're talking about the Ninja Creamy and the frozen yogurt you can make in there. A lot of people buy the Ninja Creamies and put soft serve and stuff in there. We would not recommend that. The whole point of buying that was to get ice cream that wasn't quite ice cream. But that served our macros, which it did. [01:04:32] Speaker A: Yeah. [01:04:34] Speaker B: Last thing I want to talk about cuz we've been on a. A bit is protein powders and I didn't bring up a bunch of pictures for protein powders but I just want to talk through them a little bit and. And some of the options. Um, so a couple of the options with protein powders. I don't. We've discovered once again that I don't deal well with whey or Casey and protein powder just b. Anything that comes from cow milk protein powders. How long ago was that study? I read that's gotta be 12 or 13 years ago now with the bobsled coach and the coach of the American bobsled team didn't have any, you know, straight metrics but said based on the athletes the person who worked with. Right. Over time, about 20% of those athletes just did not have a tolerance for whey protein products. Whether it was refined casein protein or just straight up whey protein. We would both recommend that if you're gonna use a protein supplement that is whey based to get the casein protein correct or do they need to. Or are they fine either way. [01:05:39] Speaker A: So the. So I'm gonna. I'm gonna leave this one in the strict. It depends when you're taking it. Okay. So I recommend. And I did this for a long time I haven't been taking casein protein as much. Maybe I should start doing that. We still have some in the house. Yeah, I just don't like that flavor that much. Even though it's like the chocolate one. It's just not my favorite. But in any event, whey protein. So whey protein isolate, if you are taking it. You know, there's all the talk about the metabolic windows which I think is not the biggest thing. But I do think that if you have just a blaster of a workout, like you just super hyp, you know, hypertrophy, like you're doing super high High volume, whatever it is, chest and biceps, you know, whatever the shell muscles are and you've just really put strain in the muscles. Taking away protein immediately after working out is going to give you that maximum benefit. Casein protein is slower to digest. And so it goes back to that exact conversation I was having before about like what do you want to do with your blood sugar? Like if you're going to take a protein supplement at night, let's say close, relatively close to bedtime. Casein protein is probably just health conscious wise, has a slight edge and just on balance you would probably want to just, you know, defer to that as being probably better for you for slower digestion. Cuz your, your, your digestive tract, you want it to slow down when you're trying to go to sleep and it's gonna be slower when you sleep. And so I know a lot of people and bodybuilders and stuff, you know, really do the casein protein at night. Um, I'm a big fan of like the Naked protein brand and the Naked supplements. That's one of the ones that I like just personally. But there's you know, again it's another one where there's a million in one. Check the macros. You know, you bought that chocolate chip one, which is not bad, I like that. And the macros aren't terrible. [01:07:44] Speaker B: And obviously that was the Ghost Chips Ahoy one. [01:07:48] Speaker A: Yeah. [01:07:49] Speaker B: And that was one where we thought is it something like that's a craving one. Right. Instead of having something else, we're gonna have that. Cuz our roommate said oh Ghost, it's a trash product. And I'm like yes, compared to naked in the products you're describing. Yes. But if it's a protein supplement that you'll have as a sweet. Instead of going and having a cookie. [01:08:13] Speaker A: Yeah. [01:08:13] Speaker B: Or going and having ice cream, we'd rather have you have that. Right. So it's one of those things you just keep around. The other two pieces I want to share, this is one where I was mad at Paul because I'm trying to choke down the whey protein and Paul had goat milk protein in the house and I didn't even know and I tried it and I was like, oh wow, my stomach is not on fire and not dying. And apparently it's quite expensive. I don't know how expensive yet because I haven't bought my own first bag yet. [01:08:44] Speaker A: Yeah, thank you Athol. [01:08:46] Speaker B: But it's. And there's a couple varieties of it, but you're looking at 120 calories for two scoops of the protein and you get 22 grams of protein in that. Great. That that compares to all the other things we were listing down there. Like the two turkey breast was 140 calories and 27 grams of protein. So if you need a supplement in addition to your meals the protein powder is something that can definitely work. And now I used to take beef isolate protein as an alternative to doing the whey protein as well. And I still have half a thing of beef isolate protein up there cuz it just doesn't taste very good. It's like the chocolate one and it doesn't taste great. You don't like it? I, I know that's why it sits there. And I abandoned this because Dylan, my old trainer turned me on to beef bone broth, the powdered kind. And I just get the bulk supplements brand of the beef bone broth like the super cheap beef bone broth that you put in water and it is crazy awesome. You get 20 grams of protein for 80 calories. [01:09:51] Speaker A: Yeah. [01:09:52] Speaker B: And one of the things tastes decent and it tastes decent, it has no flavor. So you can add salt to it, you could add turmeric to it, you could add pepper to it. One of the things I do with it though is I will make a high protein like beef stew or a high protein, any sort of soup and I will use the beef bone broth in it instead of the store bought in broth or in combination with. I'll maybe get like one thing of chicken stock. Always get stock just as a rule as a cook, get the stock or the bone broth. Right, get that. But get a thing of chicken stock and then the second half of the liquid will be the bone broth and you throw that in there and we came up with a crazy stew recipe that gets me a ridiculous amount of protein and you have to eat like 600. Was it like 630 grams or something like that is under 500 calories and you're getting 44 grams of protein and that's vegetables and everything in there too. And so you can use that. So that's one of those things. I like it cuz it's a supplement I can eat at the side but it's also an additive and we didn't even get into food additives yet. But that beef bone broth is a nice food additive. So if I'm making anything with liquid in it I can add it to that liquid and I'm going to automatically add protein and the, the bone, it's fairly flavorless. You add flavor to it. Right. There's a little bit of flavor to it, but it's not extremely flavorful. So you can utilize it without changing the flavor makeup of your dish. [01:11:38] Speaker A: Yeah, of course. [01:11:39] Speaker B: If I'm making beef stew, it's really easy. Cuz I'm, I'm totally fine with that, obviously. Yeah. So that's my talk on supplements and Paul's talk on supplements. You have anything to add about Supps? [01:11:54] Speaker A: Uh, as always, take your creatine. [01:11:58] Speaker B: Oh, yeah. Be strong. Yeah, Take your creatine. [01:12:02] Speaker A: Creatine has lots of cognitive benefits, lots of muscle repair benefits. It's gonna give you increased endurance. Unless you just have some kind of like, visceral reaction to it, there's no reason you shouldn't be taking creatine all the time. [01:12:15] Speaker B: And by the way, I just pulled up the macros on my homemade beef stew. In the instant pot, it is. You get. You have to eat 676 grams, which is a lot. 463 calories, 14 grams, 15 grams of fat, 31 grabs of carbs, and 49 grams of protein. [01:12:36] Speaker A: Yeah. [01:12:36] Speaker B: So if you ate that three times in the day, I would be under 1500 calories. And at 150 grams of protein, you can. And nothing else. And I get all my fiber in there too. [01:12:52] Speaker A: I have to eat the proteins. [01:12:54] Speaker B: Yeah, yeah. Do use creatine if you're tolerant to it. And I like to mix it in anything that tastes not like creatine. [01:13:03] Speaker A: Yeah. [01:13:03] Speaker B: Some people like to put it in fruit juice. Some folks will put it in different things. I have added it to anything from a diet. Strawberry limeade from Sonic. I've added it to what I'm probably adding things Paul would say not to add it to. I add it to the ice drinks. Like just whatever I can do to choke it down. I will add it to it. [01:13:28] Speaker A: I add it to my beet juice. [01:13:31] Speaker B: Well, I do have my beet juice extract, electrolytes. I will add it. Add a scoop of that in there too. So do that. All right. Hopefully you learned something today. I know we were throwing a ton of information at you, but we want to give you a glimpse of what it's like on the journey. And I actually learned a couple of things doing the research. One was the shrimp we mentioned. So I'm excited about that. I may be going down to the waterfront and grabbing some shrimp to add to the Y diet. So that's really nice. I think we could do like a fish stew or something like that too. Like a shrimp stew. Paul's it make the house smell really good for you. I am Creole, so that would be okay. Also, just thinking about it, we just a summary. We also mentioned the amount of protein you need. So we're looking at about a pound of protein per. Not body weight. [01:14:23] Speaker A: Gram, Gram, not pound. [01:14:25] Speaker B: Sorry. A pound of protein. Wow. That would be. No, you'd be dead. A gram of protein per pound of muscle mass that you want to maintain. And then the last piece is thinking about supplements versus the thing. Please eat the whole food first. Eat the thing and then go for the supplements is in addition to when you're trying to add to things at the end of the day or in the middle of the day, wherever that is, or if you're on the go, like Paul said. But don't make the supplement the thing. Don't eat the egg white. Eat the egg. Don't eat. Eat the chicken. It's okay to have chicken skin once in a while. You don't always have to throw it away. It tastes yummy. And you can eat that whole thing and make sure you're eating balanced meals. We're not just going for protein here. You're looking at making sure there are vegetables and fruit. Vegetables and fruit around. And eat whole foods. Right? Don't just eat processed crap. Like, the whole point of this is not to take you from eating whole foods to count protein as quickly as possible. Eating processed things. We actually want you to eat food. So we will have an episode at some point about cooking and some basics of cooking, but that'll be for another time. So, Paul, you have anything you want to plug as we get on out of here? I'll plug it for him. You can train with Paul at certified Jiu Jitsu on Jackson, slash Bridgeportway and 27th in University Place, slash Tacoma, Washington. Do you see all those slashes there? There are a ton of slashes. So you can go see all the cool drawings in his gym. And you can train with Paul, too. Also, I have another podcast called Funny Book Forensics I do with Greg Smith. And someday we're getting Greg on this journey. He had a little health issue, a very minor one, so he couldn't jump on the journey yet. But Paul, I think it's your job to make sure Greg shows up. [01:16:19] Speaker A: All right, you got it. [01:16:21] Speaker B: So we'll get Greg on this journey, too. And if you want to join us along in the journey, it's always nice. You can follow us on. We are up on YouTube. We're going to have shorts. We have some shorts up already on TikTok and YouTube as well and then you can listen to the podcast anywhere that you get a podcast. We are registered with the podcast pretty much everywhere. We also are posting on Facebook, Instagram X and blue sky blue skies are smiling at us so we're everywhere and give us a subscribe depending on how it works a like on the other places follow us on facebook whatever that way you can get the most up to date information and we know you're out there. And finally I will just add now we've done a few of these if you have a topic you'd like Paul and I to cover send us a note and we'll do our best job to cover that for you. If you have a success story share it with us. We'll read it right on the podcast so let us know how you're doing on your journey and join. Keep joining us on my journey to ABS at 50 thanks everyone. Dan hit the button.