10 - Protein myths, burning off bigger meals, Keto nonsense, and more..

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you know it's coming we have we have a serious problem

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I'm just gonna leave this in too uh one day we'll we'll start an episode without laughing when we when we're starting the

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episode it's like five four and like we can't not laugh

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oh literally like the episode that launched it today so Monday uh September

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5th like started exactly like that did it oh yeah did you leave it and I have to look I left it in too yeah

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anyway what's up welcome back episode 10 already I wanted to try a new uh new format

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today where we kind of touch on common myths misconceptions incorrect claims and then

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we also kind of get into why it's incorrect how it really works

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but I don't think it should end there and there's a lot of that on on social media right where it's like claim and

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then someone like debunks it right and then you kind of on the person it's like yeah sure it's entertaining

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but I don't think it always is very helpful if we don't then also educate people on what the shoot do instead

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which is what we're going to do today so the first one we're actually going to

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talk about is is protein related I actually mentioned this I was like it's such a common one to talk about you

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know for coaches it's almost like overdone but we keep getting the questions you know the same questions

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over and over and this is something I heard 10 years ago and you know probably before that people

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were asking the same questions I know that the research has changed since then but still like

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we often see the same questions kind of like return whether that's a q a whether

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that's an initial assessment or just a question from a current client there's a lot of stuff that's still

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around which you know by now I kind of wish kind of like would have disappeared but uh that's not the case

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so a couple that we're going to talk about today first of all is the myth that uh you

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can't digest more than 30 grams of protein per sitting and we're gonna get into burning off bigger meals or eating

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back calories burned I'm gonna get into tracking common carbs for fat loss and maybe a little bit more

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let's see but Christine is going to start off with you can digest more than 30 grams of

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protein per sitting yes so this is actually a myth you can

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digest and absorb more than 30 grams of protein per sitting

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um there's really no limit on how much your body can absorb

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it's going to absorb most of it or all of it in in some capacity

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um I'm not really sure where that came from I don't know if you know I mean I'm assuming it's due to the the muscle

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protein synthesis yeah I was just gonna say that like it I think that's where people are potentially confusing it is

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when it comes to muscle protein synthesis so muscle building

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um there is an upper limit there um

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so for example like if you're consuming 90 grams versus like

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30 grams you're not going to Triple the amount of MPS um

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you know following your workout right like it's it's just not going to happen that way where you can see increases so

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there was a study there was two studies so they both were comparing 40 grams of

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protein versus 20 grams of protein um post-workout on the effects of like

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muscle protein synthesis I need to just say MPS because it's too much for me to say

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um the one study didn't see any increase

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between 40 and 20 grams that being said that

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study the people were only training lower body and the volume was lower

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then there was another study where again they they compared 40 to 20 grams but

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they did see about a 20 increase from 40 to 20 grams of protein but it was

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because of the training so they were doing more full body uh and their volume

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was higher so I'm from Forgetting the exact numbers but I think it was somewhere around like that first study

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had to 10 sets versus this study had like 16 to 20 right so they're just

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using more um it's more intense so they did see that increase following that type of

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workout so more so comes down to like what your workout looks like um so that is where like the upper limit

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is right so we can see slight increases but it's more so due to the type of

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training that you're doing so my advice here is just to base your

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protein off your body weight so typically I say 0.7 to 1 gram per pound

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of body weight the leaner you are the more you want um and then also if you're like training

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really hard I would like to see you probably closer to that one gram

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um and then distributed Distributing it evenly across the day so that's going to

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affect muscle protein synthesis and things like satiety so like keeping you

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full right plus you don't want to have like a massive amount of protein in one sitting it can affect digestion you can

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like just make you bow and not feel really good so I would uh just try and spread it out evenly you can do a little

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bit more following your workout but anywhere between that like 30 to 40 gram

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range is solid for sure that's basically what we do as

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well and um just because we're you know you work with pounds we work with uh with kilos over here so for our European

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friends so that range that's 0.7 to 1 gram per pound of body weight is just

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about 1.5 up to 2.2 grams per kilo of body weight

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I actually got for this on uh on Instagram a couple days ago did you yeah I posted um a reel about like protein

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intake I kind of like figuring out like that sweet spot I I use like the 2.2 so they're one gram per pound of body

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weight I got this like super long comment how well it's crazy and that it was way

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too much and blah blah blah and that a 200 pound person would then have to eat

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like 400 grams of protein so I actually messaged him because I wasn't like somehow I couldn't tag him in the

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comments so I messaged him I was like you're 100 right but I'm going off grams per kilo of body

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weight and then he said oh that's true that makes sense you know and then he deleted the comment I was like okay oh oh okay okay see this is this is how

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you handle people on Instagram just be nice you know but uh no like that's why I wanted to

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clarify it because I don't want someone to all of a sudden go like oh I gotta eat like 400 grams of protein

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however this is one thing that I wanted to bring up because this is kind of like slightly

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related because some people think that you can also like overeat protein right it's gonna make you fat Etc well it's actually not the case

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there's been a few protein over feeding studies meaning people were purposely put in a calorie Surplus right they're

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eating too much in terms of calories for their body activity Etc

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they actually did put people on you know high amounts like 400 grams or something

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I believe it was like 4.4 grams per kilo of body weight and at least one of the studies

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so that's like for me that will be like 400 grams of protein you know just about that's crazy that's that's not even like

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you can't even hit that with normal food right turn out like people actually didn't

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gain body fat from that they had a very high like body temperature but they didn't actually you know gain body fat

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even though they weren't a surplus they also didn't see any negative Health outcomes so kind of related here like

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you can't really overdo protein it's fair yeah it's very hard

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if there's an amount it's going to be impossible however

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um it's still going to take away from your carbs and your fats right so we do kind of want to keep things balanced so if

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you hit that range that Christine recommended like 0.7 up to one gram per pound of body weight you're good

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basically if you just divide that you know over your meals four or five per day whatever

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it might be you should be good I think that's it for uh for protein right

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yeah cool very common myth another one burning off bigger meals and then eating

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back calories burned this is like a huge red flag you know

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um you see it as around holidays you see this anytime we overshoot calories and

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we're not educated about the the way things work right like in

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terms of calories and macros and exercise all this really does is setting you up for a unhealthy relationship with

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both food or exercise or both really I don't think it's a good idea to first of

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all burn off bigger meals because you actually can always include a bigger meal I don't like calling it

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cheap meals and we never do that and I know some people still like to to call the cheat meal and I think that's fine it's whatever you want to call it

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but a bigger meal you know whether it's high in carbs whether it's high in fats or whatever it might be

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it's not necessarily bad right it just depends on the rest of the day rest of the week

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so why would we have to compensate for having a bigger meal once at least in

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terms of calories burned right trying to run off like a piece of cake or something

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yeah first of all you're gonna have to do a whole lot of running because you don't burn them any calories

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through exercise and then second if you need to do that every time every time you have a bigger

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meal are you just going to be doing like hours of cardio like every single day like no

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I think we can always include bigger meals and sometimes we include like bigger days right where we do a little bit of

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like carb cycling or cattle recycling where we go a little higher during the weekends

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to allow for flexibility and then we go lower during the week that's one way to do it um and I think we need to learn how to

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be flexible with nutrition but like trying to burn it off like it's just not going to be sustainable right

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plus your Fitness record doesn't know how many calories you burn that's another side note which really should be a point of itself

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today and that's that your Fitness tracker has no idea how many calories you're burning they can be beneficial

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somewhat and you can definitely compare workouts for example but if your Fitness tracker says oh you

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burned 6 000 calories a day like yeah maybe not you know yeah

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I'm not saying that that's impossible but like I've seen that where I was like oh I burnt 3000 calories in today's

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workout I'm like uh maybe a couple hundred it's a long story short let's not do that

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and the same goes for eating back calories burned we should be exercising to get better right like you want to get fit you want

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to get healthy you want to improve whether that's for building muscle or whatever it might be or performance you know or run a faster

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mile doesn't have to be like okay let me do this

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and then like eat back however much I burned this kind of goes back into the

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calories burned on your Fitness Watch we actually have no idea so it's very likely that we end up

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overeating stalling progress because I mean let's be honest a lot of people are trying to lose weight what if you would be trying

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to like eat back everything that you're burning this is going to be a mess really you

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know so long story short let's not do that let's not burn off bigger meals let's

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not eat back calories burned but instead let's learn how to include exercise

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in you know sustainable amounts let's try to include bigger meals

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even when you're dieting like it's cool you know let's not try to punish ourselves for doing that because we're just not going

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to set ourselves up for a sustainable relationship like a good relationship with food or exercise

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anything you want to add there yeah so when it comes to eating back

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calories burned uh something to keep in mind is that these

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trackers so whether it's like your watch uh my fitness pal I mean they kind of

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Link into stuff like this or uh calories burned on like machines and

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stuff like that those are actually the the most inaccurate it's like the the

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machines um these calories burn that you see on here

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this can be up to like 50 off and there's literally studies

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done on this um so that can be problematic if it's up to

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50 off and it's like over estimating by like 300 calories and now you're say

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you're in a deficit or something like that uh you're trying to cut fat like Johann said

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um now you're gonna pull yourself right out of a deficit right uh so that's

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that's problematic to your to your goals um when you're you know calculating

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calories right that is already taken into consideration like when you

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I guess if you're doing it from like MyFitnessPal it might not be um but like when you're working with a

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coach or like if you do if you go to an online calculator typically those things are already taking into consideration

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your exercise right so you don't even need to think about it when you're when

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you see these calories burn on like MyFitnessPal it's already taken into consideration

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okay um and then when it comes to the trackers

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and calories uh like Johann said they it's impossible

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for them to know exactly how much they're burning because they can't take

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into consideration your BMR and they can't take into consideration thermic defective food so they're only really

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taking into consideration exercise activity and non-exercise activity

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um and again that can be up to 50 off so it can be something you can kind of look

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at uh Loosely you know how many did I burn this day you know just like in

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terms of like effort of of your your workouts and things like that but again I still just

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would not put the focus there it's just something uh that's just not accurate

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um So within your exercise and within your nutrition I would just kind of

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throw this out the window and and not be focusing on that because it can impact

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your mental health essentially uh people put way too much emphasis here

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um and then it can impact you know relationship with food and exercise and things like that and impact your your

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goals if it is fat loss yeah definitely and like we're we're wearing fitness

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trackers like the both of us are you know like we're not against Fitness records and they can be very useful

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um especially if you have a snap tracker like all right once again I have to get like a separate one because whoop doesn't have it yeah but like otherwise

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I think that's what I would be using for mostly and sleep and all that but counters burned just not worth it

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um I don't use calories burned with any of my clients well how do we know if we're on the right track well if you're

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losing weight and your goal is to lose weight then we're probably in a deficit you know right we're taking we're

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already taking that into consideration exactly and if we're trying to gain okay let's

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figure out your expected maintenance let's slowly bring you up okay cool if we're now gaining

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weight and we can control it or probably in a surplus otherwise we wouldn't be gaining so then we kind of

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have proof okay like the energy balance is adjusted based on your activity level even though we never will know exactly

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how many calories you burn outside of lab setting if you don't live in a lab so let's not worry about it

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next myth or maybe yeah misconception I would say I tried tracking but it didn't work for

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me I couldn't eat that little [Music]

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person um is typically going off of when they sign

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up for like MyFitnessPal and they put all their information in uh

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it's spitting out like a really low number um and again that's problematic so it's

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not it's not the tracking it's like this number of from an inaccurate like

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calculator so they automatically think that tracking isn't working for them

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right like it's it's just an inaccurate number this again the calculators can't take into consideration how much you've

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currently been eating right how uh your past adding history looks like your

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hormonal Health like all of those types of things so we see this where it just shoots out this really low number and on

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that topic like me for example I've been tracking for years I took like

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one year off but I've basically been doing it for like five six years and uh

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within that time I was I had I think I dyed it I did it deficit one time

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tracking macros isn't a diet it's a tool right so people automatically think you

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know tracking macros I'm in a diet no like I have tons of clients who are

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tracking macros who are not dieting uh they're in like a maintenance phase we're working on

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habits basically and tracking is a really good tool to help people understand what's in the food they're

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eating you know building out meals just more awareness around food uh how much

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works for them Etc so um this is

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this is like a common issue where it's not the tracking it's the inaccuracy of

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the apps um and then people end up giving up because of that yeah

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and I honestly I'd love to know why that is right because yeah if you look it up now and like my fitness pal is like way

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too low you know yeah I guess it's it's that option where you can choose

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okay one kilo per week of weight loss right sure I mean you know if we put

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almost anyone on 1200 calories they'll definitely lose that that much per week you know right it's not going to be

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sustainable though and um not that 1200 is inherently bad you know some people do need to diet on

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pretty low calories but like I feel like those apps are probably just aiming low just to kind of make sure

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that if someone wants to lose weight they will lose weight or at least that's that's the idea I get

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like I don't see any other logic behind it yeah I also think that people

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putting the Targets in don't know like a realistic oh that's a big one too yeah

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they they put too much like you know three pounds a week or like something

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like that um and then yes it's gonna cut your calories a lot because it's it's just

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too drastic it's basically unrealistic um so you're gonna end up with a very low caloric intake that's a good one too

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and over overestimating their activity level that's a big one I think yes yes I

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actually you know like when I'm calculating clients macros and calories and things like that it it's always an

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estimate for number one like I don't go off of those numbers um but I always go lower than their

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activity typically um because sometimes they can you know overestimate if you're going to you know

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use a tracking app there's two calculators that I think are pretty decent

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um one is actually the PN calculator you have to put like maintain weight if you

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want to find your maintenance calories uh you have to put maintain weight in for that one I'm forgetting the exact

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steps but um so there's the PN one and then there's

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bmrcalculator.org I think that's it um that's also a pretty decent one and it gives you different formulas so like

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Harris Benedict you know all these different types formulas and you can kind of like fix so usually like you

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could you could do PN and then do the BMR and kind of find the middle

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um but you also need to understand how much you're eating right now so

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tracking for like seven days of being you know very accurate with what you're eating don't change anything like eat

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exactly the way you've been eating you know up until that point um that way you can see okay if my

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maintenance is like 2200 and I'm eating 18 while I probably want

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to increase my calories a little bit first um unless you want a diet at like a

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really low caloric intake um so that I mean this is why having a coach can be so beneficial because they

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they take all of this out of your hands right I mean they should teach you like what's going on

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um but there's just so many factors that play into it but if I was to say two calculators to go off of it would be

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pn1 bmrcalculator.org but also you need to track your food and see how much you're

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eating right now for sure definitely because that that's a big

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thing and that's that education part that people don't get when they download MyFitnessPal you know

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there's no context there's no like hey do this or follow these steps you know first before actually starting the track

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I wish that was the case but it's not um and I feel like that's really what sets people up for like failure actually

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you know because I actually have a post on this

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yeah we'll link it I have a little bit of a I have like a mini video series on that on YouTube as well I'll link that

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too where I tell people like this is how you calculate it but do this first and

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that's exactly what you just mentioned like start with a food diary then try to dial it in work towards your maintenance

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and then if you want to start a cutter you know a bulk you actually know where to start from

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right if you actually are eating like let's say 1800 and your expected maintenance is 2200

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like you said maybe it's not worth like jumping into a cup right away if you at least want to

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lose quite a bit of weight you know right but once again context and it's uh it's gonna depend so if you need more

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help reach out that's what we're here for yeah I really want to

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reiterate that again tracking isn't just a diet

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okay it's a tool where we can uh

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it you can ha tracking you can have more flexibility okay it's it's really easy

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to have a more flexible diet when you're tracking too like if you have specific goals

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um but tracking does not equal diet it's a good way to know what's in the food

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you're eating the portion sizes knowing exactly what you need

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um so it's just really important to just not automatically think that it's a diet

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like keto or carnivore or something like that that being said

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next point common carbs is superior for fat loss since you mentioned keto and carnivore

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it's a good segue I think we're speaking of diets like that's a big misconception too

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and that's the number one thing you hear right I just have to cut carbs right

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let's explain a little like how this works right like why do people think that it's Superior for fat loss first of

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all yeah you are probably going to lose more weight in the short term but as weight loss

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it's not necessarily fat loss what happens when you cut carbohydrates first of all there's quite a bit of

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volume so you're eating less with less food in your stomach like that's a big one already

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now when you lower fats that's a little bit less of a difference because fats are you know higher in calories okay so

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you're going to lose that mass of like food in your stomach now with that you're going to lose water weight that's

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partly just from the carbs in your stomach but also glycogen gets depleted carbs stored in your muscle

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as you go into a deficit you start to lose that a little bit as well and with that you're going to see loss in water

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as well because every gram of carbohydrate is stored in the muscle kind of pulls in like three-ish grams of

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water so what happens when you cut carbohydrate typically we see quite a

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bit of weight loss in the short term in terms of fat loss however there's no difference

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as long as you control calories as long as you are in a calorie deficit doesn't matter if you're high carb or low carb

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or you know relative to your fats as long as you're in a deficit you will

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be losing weight there's actually no difference between carbs or fats there

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however we still go with a higher carb approach with most of my clients now why is that

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because first of all protein we don't want to touch anyway so protein we're going to keep at that one gram per pound

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of body weight or you know 2.2 grams per kilo maybe slightly higher so maybe 2.5 grams

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per kilo if we're in a deficit but then what's left is carbs effects now I do

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work with quite a few people who at least want to get into training or want to actually perform

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you're already trading I should say not for that reason then fats are not

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going to be very much of a priority so that's we can bring down to a minimum

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and then what's left is carbohydrates so we're going to still be cutting carbs but not because it's carbohydrates it's

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because it's lowering your overall calories but we're trying to get away with as many as possible

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so try to keep those in actually does that make sense okay cool also

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it it does come down to energy balance right how much you're taking yeah right

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um if you love carbohydrates

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there is absolutely no reason for you to remove them in order to make progress

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and typically if you're cutting something out that you really like

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you will end up binging on it or overeating on it later on and this is

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very typical right so people who do keto who love carbohydrates they lose for a period of time and then

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the diet's over and they're like ah and they just go start mowing down a bunch of food and they're over compensating

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for the 10 they lost with the food they loved um they end up gaining that weight back

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so you it you don't need to cut carbohydrates if you like carbohydrate

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or if you you know like fats more than carbohydrates then yeah you can cut more if you want but you don't have to you do

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not have to cut carbohydrates carbs also include more of the filling options you know like potatoes and stuff

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I literally eat potatoes every day yeah they're great you know I like they're

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the best me too now especially in the cut but um side note on like keto and stuff like

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they work for sure and keto can definitely be a great tool in some cases

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carnivore uh let's not get into that but no

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with Keto it works you know but it's that sustainability like that's missing for

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most people I have yet to talk to someone and hey maybe I'll meet someone one day but so

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far since I started coaching I have not met a single person who did keto on

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their own or at that so the keto on their own so without the proper education doing it

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right you know who had a good experience with it neither any client that has come to me

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that's doing keto they're doing keto for like four or five days of the week

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and then they're binging like three days of the week I'm not joking it's

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literally every client who has come to me doing keto they're binging uh on the weekend

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or like not even the weekend uh and it's because it's just simply unsustainable for them like I have a client

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uh who came to me doing keto and the goal was to and he had a very he had a

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poor relationship with food because of that uh so the goal was to bring him more in balance as far as his diet goes

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and work on his relationship with food so that took us six months to Transit

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basically transition from keto uh well the the transition was quicker but the

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relationship with food took longer uh but when you're transitioning from keto

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to a more balanced diet you actually have to take it fairly slow uh because

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you're so good I could just depleted um you know weight can increase you know

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pretty quickly and we can see like puffiness and things like that so you

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actually have to take it fairly slow but anyway we got him into like a really good spot and finally I just put him

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into a deficit a cut uh and he's crushing it he's like I've never felt

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this good um you know it doesn't feel hard you know like the keto is because he's you

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know he went out for dinner a couple times and he had like a beer and it's he's just like this is unbelievable I'm

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like yeah I mean this is what a sustainable diet looks like like it

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doesn't have to be this like ruling process yeah at the end of a diet might feel grueling

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um but again you can have a balanced diet you could have carbohydrates and still

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lose fat yeah 100 percent typically keto people have fairly poor

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relationships with food oh yeah and like I said it can most definitely be used in certain scenarios

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uh certain medical conditions can definitely benefit from keto approach as

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a tool or maybe even as a long-term solution I'm not saying it's not you know like unsustainable for everyone

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no well it's the people I talk to typically trying to lose weight and they

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just can't because why well people want to eat carbs and now they have to cut it out and

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just turns into a bench fast and we can't sustain it and we just going around the circles

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you know sure that that client like he had a lot of body fat to lose right off

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the bat so I understood why and he did too like he's like it really

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worked for me at the beginning because like he had a lot to lose and it can be a really good tool for sure for people

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who have a lot of body fat to lose at the beginning but it became

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unsustainable for him so it worked until it didn't right and so at that point the

33:24

coach should have started transitioning him to a more balanced diet uh and he actually was like telling them to and

33:30

they weren't um and so yeah once we did he's just he's killing it he feels feels great his

33:37

workouts are good like it's really awesome yeah and that's the

33:43

thing that pisses me off and I was literally watching this these videos yesterday on on Instagram

33:50

there's these keto like zealots who like it's the only approach right it's

33:55

keto and nothing else and then they on everything else and it's like people like am I even gonna mention a

34:01

who because I it's not worth it but like this dude's like a doctor which had you know no training in

34:09

nutrition like actually like completely different you know job who's like promoting this keto diet and

34:15

now carnivore and then keto is like for you know uh for the masses and carnivores like the next level thing but

34:21

like in those cases like that's the only thing and that's the only thing they do

34:27

and to them it doesn't matter how someone feels it's like as you mentioned like your your client like

34:33

they were not in a sustainable Place anymore they created an unhealthy relationship

34:40

with food they knew something had to change and that coach probably did as well but because they're so sold and

34:46

like it just has to be Keto they actually stick to it even though it actually messes up the person and then

34:53

it can take a long long time to fix that yeah little uh

34:58

side brand here back once again like it can be told but for

35:03

most people it's just not sustainable hey if it is for you great thing that's playing for the week what do you think

35:10

I think we're good I think we're gonna do more episodes like this uh so if you

35:16

have one that you're curious about send it our way again Link at Link in our

35:21

both our bios you can ask a question there or you can simply DMS or anything like that and uh we'll we'll talk about

35:29

it all right see you next week thanks for listening guys