0:32

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

0:37

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

0:44

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

0:50

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

0:56

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

1:02

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

1:08

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

1:15

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

1:21

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

1:26

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

1:32

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

1:39

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

1:45

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

1:51

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

1:57

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

2:04

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

2:10

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

2:15

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

2:22

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

2:28

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

2:35

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

2:40

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

2:47

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

2:52

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

3:00

digest and absorb more than 30 grams of protein per sitting

3:05

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

3:11

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

3:18

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

3:24

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

3:32

when it comes to muscle protein synthesis so muscle building

3:38

um there is an upper limit there um

3:43

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

3:50

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

3:55

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

4:03

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

4:12

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

4:17

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

4:23

um the one study didn't see any increase

4:28

between 40 and 20 grams that being said that

4:34

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

4:40

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

4:47

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

4:52

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

4:59

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

5:05

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

5:11

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

5:19

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

5:27

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

5:33

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

5:40

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

5:46

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

5:52

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

5:57

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

6:02

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

6:08

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

6:15

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

6:21

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

6:27

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

6:33

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

6:40

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

6:46

about 1.5 up to 2.2 grams per kilo of body weight

6:51

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

6:59

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

7:05

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

7:11

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

7:16

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

7:21

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

7:28

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

7:37

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

7:42

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

7:49

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

7:54

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

8:03

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

8:09

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

8:15

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

8:20

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

8:27

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

8:34

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

8:40

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

8:47

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

8:54

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

9:00

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

9:05

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

9:11

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

9:17

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

9:23

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

9:28

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

9:34

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

9:39

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

9:44

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

9:50

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

9:57

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

10:03

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

10:10

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

10:17

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

10:23

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

10:28

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

10:33

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

10:39

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

10:45

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

10:52

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

10:57

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

11:03

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

11:08

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

11:15

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

11:21

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

11:28

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

11:34

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

11:41

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

11:47

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

11:52

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

11:58

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

12:04

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

12:11

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

12:16

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

12:22

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

12:27

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

12:34

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

12:39

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

12:44

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

12:51

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

12:57

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

13:03

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

13:11

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

13:17

calories burned uh something to keep in mind is that these

13:23

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

13:28

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

13:35

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

13:40

machines um these calories burn that you see on here

13:47

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

13:53

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

13:59

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

14:06

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

14:12

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

14:17

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

14:24

calories right that is already taken into consideration like when you

14:31

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

14:37

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

14:44

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

14:50

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

14:57

okay um and then when it comes to the trackers

15:02

and calories uh like Johann said they it's impossible

15:09

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

15:15

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

15:21

taking into consideration exercise activity and non-exercise activity

15:27

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

15:36

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

15:41

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

15:48

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

15:56

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

16:03

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

16:08

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

16:15

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

16:21

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

16:27

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

16:33

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

16:40

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

16:46

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

16:53

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

17:01

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

17:06

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

17:13

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

17:19

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

17:27

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

17:36

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

17:43

me I couldn't eat that little [Music]

17:51

person um is typically going off of when they sign

17:57

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

18:03

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

18:11

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

18:17

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

18:22

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

18:30

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

18:35

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

18:42

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

18:50

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

18:56

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

19:02

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

19:09

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

19:14

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

19:21

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

19:26

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

19:31

works for them Etc so um this is

19:37

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

19:43

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

19:49

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

19:55

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

20:00

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

20:06

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

20:12

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

20:18

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

20:25

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

20:32

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

20:39

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

20:46

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

20:51

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

20:57

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

21:05

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

21:10

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

21:18

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

21:26

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

21:34

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

21:41

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

21:46

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

21:52

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

21:59

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

22:06

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

22:11

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

22:17

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

22:24

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

22:31

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

22:37

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

22:45

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

22:50

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

22:57

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

23:02

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

23:09

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

23:16

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

23:21

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

23:27

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

23:33

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

23:40

you know because I actually have a post on this

23:45

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

23:52

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

23:58

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

24:03

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

24:09

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

24:15

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

24:21

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

24:27

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

24:33

reiterate that again tracking isn't just a diet

24:39

okay it's a tool where we can uh

24:44

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

24:50

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

24:55

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

25:01

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

25:06

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

25:12

like keto or carnivore or something like that that being said

25:17

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

25:26

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

25:32

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

25:38

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

25:45

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

25:52

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

25:58

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

26:04

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

26:11

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

26:18

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

26:24

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

26:31

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

26:37

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

26:43

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

26:50

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

26:57

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

27:02

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

27:08

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

27:15

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

27:21

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

27:27

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

27:33

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

27:39

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

27:44

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

27:50

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

27:56

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

28:02

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

28:10

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

28:15

um if you love carbohydrates

28:20

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

28:26

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

28:32

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

28:37

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

28:44

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

28:51

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

28:56

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

29:02

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

29:10

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

29:18

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

29:24

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

29:31

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

29:37

carnivore uh let's not get into that but no

29:42

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

29:48

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

29:54

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

30:00

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

30:06

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

30:13

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

30:21

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

30:26

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

30:33

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

30:40

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

30:47

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

30:54

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

31:01

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

31:06

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

31:12

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

31:17

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

31:22

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

31:28

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

31:35

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

31:42

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

31:48

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

31:54

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

31:59

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

32:04

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

32:10

lose fat yeah 100 percent typically keto people have fairly poor

32:18

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

32:24

uh certain medical conditions can definitely benefit from keto approach as

32:31

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

32:37

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

32:42

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

32:47

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

32:53

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

32:59

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

33:05

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

33:11

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

33:18

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