{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.56", "endTime": "33.71", "body": "Welcome to the Nutritionist UK Coaching Podcast, your exclusive audio space designed to make this process easier, clearer, and more effective for you. Inside, you'll find bite sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise to help you take action without needing to sit down and read through everything. Whether you're walking, cooking, or on the school run, this is here to keep you consistent, informed, and moving forward. Let's get into it." }, { "speaker": "@paulthenutritionist", "startTime": "34.190002", "endTime": "69.83501", "body": "Hello, and welcome to another episode. And this was a very special episode because we did a whole episode on carbohydrates, all about carbohydrate, understanding them, why you need them for fat loss, why they're not the answer if you're going to cut them out for anything really, why we need them for sport, bunking a few myths. We also did something a bit differently in that I made a deck for you. So if you're fortunate enough to be on there, we went through it in kind of visual. And I got a few messages afterwards from people saying that they really enjoyed it." }, { "speaker": "@paulthenutritionist", "startTime": "69.83501", "endTime": "99.635", "body": "So we're actually gonna do a little series, because I actually had somebody, I think it was Satpal, who said to me, could we, do one on fats? So we are gonna do that. So the next workshop, unless something comes up, going be on fats, good fats, bad fats, do you need fats, why do you need fats, why don't we cut out fats, all those bits and pieces, debunking myths, fat timing, all that stuff. We're So going go through that in the next workshop. I'll do another deck for you." }, { "speaker": "@paulthenutritionist", "startTime": "99.635", "endTime": "129.075", "body": "It takes a little bit more time but I think it adds a bit of substance, for want of a better term. So I'm actually going to make a folder in the first phase which will go through all the workshops because I'm making a deck, I want them to be worthwhile. So yeah, hope you found it helpful and you enjoy this one. And if you have any questions, any feedback, send me a message. Glad you're all enjoying these." }, { "speaker": "@paulthenutritionist", "startTime": "129.075", "endTime": "168.38", "body": "I often get a lot of messages from you saying, I listened to last week's workshop. Was really good. So I love that. Keep posted also feedback on episodes some of you are really good at giving feedback on episodes as in what you'd like to hear if you want to know the information someone else can definitely benefit from that so keep posted and I'll speak to you hopefully in your next check-in Ciao! So this week is all about carbohydrate and the reason why we're doing a talk on carbohydrate is because have I've had many conversations with you and actually interestingly, for those you know, I've been doing a lot of work with football clubs at the moment." }, { "speaker": "@paulthenutritionist", "startTime": "168.46", "endTime": "212.24501", "body": "The amount of athletes I speak to, and we're talking like, I think I said on the last chat, we're talking footballers who have gone from being in the Premier League and now they're a non league club, and they don't understand the concept of carbohydrate. Like, I think I said in the podcast this week that, you know, they're trying to get the edge on Nutritropics and supplementation, which will give them a 5% edge, when actually they're just not consuming enough carbohydrates. So it's about just exploring kind of the purpose of carbohydrate. Obviously, a lot of you would have come to me quite rightly thinking that we need to demonize carbohydrate, unsure of the role of carbohydrates. I often have a conversation, this why I've added this, people will be like, hold on, but if carbohydrate is so important for fat loss, how can keto work?" }, { "speaker": "@paulthenutritionist", "startTime": "212.24501", "endTime": "226.67001", "body": "So we're going to churn through that. We're going to go through a few of myths and the kind of common concepts. That's what today's all about. So we're going to start by kind of the concept of carbohydrates in there. They have always been that kind of villain, right?" }, { "speaker": "@paulthenutritionist", "startTime": "226.83", "endTime": "241.285", "body": "You know, it's the one macronutrient that we're like, we need to avoid carbs, no carbs before marbs, And, you know, we need to if we wanna lose weight, I'll just cut carbs. And I wanna talk through that. And it's really important that you know that carbs aren't the enemy. Right? They are our preferred fuel." }, { "speaker": "@paulthenutritionist", "startTime": "241.36499", "endTime": "258.935", "body": "They affect our energy, our recovery mood, sleep hunger. And when they're used well, they will make whatever your goals are so much easier. And that's what I wanna kinda talk through today. So we're gonna start with why carbohydrates matter. And everyone obviously sees carbs as functionally when we think about carbs." }, { "speaker": "@paulthenutritionist", "startTime": "258.935", "endTime": "293.015", "body": "So I said to you, what do carbs do for us? We think about the functionality in terms of training, fueling energy. However, obviously, they're gonna fuel your training, but they're also really important for our recovery. So again, a sporting perspective, don't want get too much into the weeds of this because I could do and we'd be here forever, but from a sporting perspective, when it comes to carbohydrate, post sports, so if I think of all of you on here, the math, vast majority of you, I speak to a vet yesterday who's on this call, and she's she's absolutely fine. She's she's relatively new to it, but she does she did a CrossFit workout last weekend, and we were talking about carbohydrates and the role of it." }, { "speaker": "@paulthenutritionist", "startTime": "293.015", "endTime": "339.495", "body": "And I was saying that within the hour, we have this, like, kind of period of about an hour between you finishing a high intensity exercise, so whether that is running, whether that's doing a sport, whether that's doing high rocks in a vet's case, the Premiere's Boot Camp, Ellen going for a run, whatever it may be, whatever your sport is, when you've done some high intensity exercise, you've got about an hour for your body where it literally it doesn't need an insulin response to absorb that carbohydrate. And that's about an hour's period. Now if you miss that hour, your recovery is going to be impacted, and I'm going get into that tiny bit in this. Though they do fuel our training, but recovery is so important, but also they impact our mood. Now if you and again, we'll talk about keto in a minute, and I've worked with a few people who've gone through a ketogenic diet, there's a thing called the keto flu, which I'm sure you've heard of." }, { "speaker": "@paulthenutritionist", "startTime": "339.495", "endTime": "386.09", "body": "But they'll also cut your cravings, they're going to prevent your energy crashes, but most importantly, they're going to help us switch off, and, you know, they're going help with our sleep. And that's why carbohydrates matter so much more than just being something to fuel this in a workout. So this little diagram that I've done is to show kind of what they do. So if you think of carbohydrates, they're like they're our primary fuel, and I often say to you, I don't know if Stu's on this call, but me and Stu have had a lot of chats at the moment about when we've got a lot of stress on the work, and actually Jeff who's on this call, we spoke about this for various different reasons, just talking about the impact of a high workload we'll have on our body. We might sit in front of a computer for, I don't know, an hour or two, but what's happening is that our body is still using glucose." }, { "speaker": "@paulthenutritionist", "startTime": "386.09", "endTime": "446.81003", "body": "We need glucose to think, right? So it does you obviously our body use it, but we also need it in our mind, to help kind of just get through the day. So we eat them and how it works in our body is we eat carbohydrates, they break down into glucose, your body will then use that glucose and it will store it as glycogen in our muscles and in our liver, which is what this kind of tank is here. So when that when our glycogen stores are topped up, we feel good, feel energetic, we feel like we've got fuel, we can concentrate, perhaps our stress is a little bit lower, our mood might be better, we might be sleeping, but then when we haven't topped our glycogen up, when we're lower on carbohydrate, or if you've utilised all of that glycogen, you'll feel flat, we have brain fog, we feel weak, and that's why I'm always talking to you when I first start with you of ensuring we're eating enough food, and actually usually carbohydrate is the first thing to go. There are many of you I've had a conversation with on calls where when we first started working together and you've said, yeah, prioritise my protein and I make sure I'm eating x amount of calories, but when it comes to carbohydrates, that's a macronutrient that we just kind of park." }, { "speaker": "@paulthenutritionist", "startTime": "447.13", "endTime": "504.58002", "body": "And the bit that's kind of missed is that carbs are really important for our mood because they help make serotonin, right, which is that feel good, calm hormone, that chemical. Which is why when we put ourselves on a really low carb diet, or if you've ever cut out carbs, which many of you I'm sure have previously, if you wanted to lose weight, you feel really irritable, feel really fidgety, you feel kind of wired, feel low, and what's happening there is it's it's just because we're we're not giving our body what it needs in terms of our needs, so super important that we recognise that carbs have a role in terms of our mental energy, not just our physical energy. So when we cut carbs out, and most of you know this, because I'm always banging on the barrel then, but when we cut carbohydrates out, what's happening is that and if you were to cut carbs out for the next week, and this is why professional fighters, boxers, whatever it may be, when we cut carbohydrate out, you will lose numbers on the scale, but that isn't fat, right? Really important that we recognize that because what's happening there is it's the water attention." }, { "speaker": "@paulthenutritionist", "startTime": "504.9", "endTime": "532.39", "body": "So for every one gram of carbohydrate, we can hold three to seven grams of water, as I've said probably a billion times to you guys. So if we strip carbs out for the first week, you're looking at the scourge and I'm bloody looking amazing here. I've I've lost all this weight. But what happens is probably 0.999991% of that is fat because of the you you just drop your calories, but most of it is water. So if you cut out carbohydrates, you burn through that glycogen, and you're gonna feel like shit." }, { "speaker": "@paulthenutritionist", "startTime": "532.39", "endTime": "560.30005", "body": "So you dump that water out, and what's happening is that's the weight that's coming off. As soon as you eat carbohydrates again, which, by the way, even if you're on a ketogenic diet, inevitably, you're eat carbohydrates at some point, the water returns, the scale is gonna jump up, and that isn't the fat coming back on. What's happening is you're essentially just topping your glycogen tank back up again, like that image there. We're just topping it back up again. And the fallout of that is that you've essentially just emptied your watering can and topped it back up again." }, { "speaker": "@paulthenutritionist", "startTime": "560.30005", "endTime": "575.65497", "body": "And you're going, oh, well, I lost loads of weight when I cut out cards. It's just water, water retention, and that's not sustainable. Which brings me on to this point. It's one of my favorite conversations. I've got a funny friend who, it's a couple, and they say keto really works for us." }, { "speaker": "@paulthenutritionist", "startTime": "575.65497", "endTime": "594.66", "body": "And it really works for us because we find that we lose weight. And we've just explored why they lose weight. But they're the weekends they drink alcohol. And I'm like, now when you drink alcohol, there are a significant in fact, if we were to compare alcohol to a macronutrient, it is carbohydrate. Our body responds to carbohydrate to alcohol, sorry, in the same way as it responds to carbohydrate." }, { "speaker": "@paulthenutritionist", "startTime": "594.925", "endTime": "610.125", "body": "But the reason why ketogenic diets quote unquote work is because it's the same reason that all diets work. Let's name some diets. The carnivore diet, the cabbage soup diet. Do you remember that? The Cambridge diet, Slimming World, Weight Watchers." }, { "speaker": "@paulthenutritionist", "startTime": "610.5", "endTime": "644.99005", "body": "In your minds, you could probably tell me now why those diets work, and it's the same for everything. They're just in a calorie deficit. If you cut out a complete food group, so you're cutting out your bread, you're cutting out pasta, you're cutting out rice, you're cutting out fruits if you're doing it properly, all sugars, you're essentially cutting out a large chunk of what will make up the substance of a meal. So by definition, you're losing water, so you'll see the results really quickly, but equally as well, you're cutting out a whole food group, so you're cutting out a significant amount of calories. The other thing which I don't think I'll go into oh no I do, we're going to talk through this here." }, { "speaker": "@paulthenutritionist", "startTime": "644.99005", "endTime": "700.48", "body": "So, this is what's happening with keto, and this isn't on the screen but I want to go through this. If you wanted, let's say all of you here wanted to kind of go into a ketogenic diet, it takes roughly twelve days for your body to flip into ketogenesis, and what that means is that your body is no longer utilising carbohydrate for energy, it's utilising fat stores, which sounds fantastic, but the keto flu is literally your body just screaming at you. But here's the thing that nobody, nobody explores when they're trying, even if you've got the mentality to go through those first calibre twelve days and the murder that you'll feel, the moment that you consume, I think it's, it can be as low as 30 grams, pops out of 50 grams. If you were to consume just 30 grams of keto, of carbohydrate by accident perhaps, your body will instantly flip out of ketogenesis. You've to go right back to the start." }, { "speaker": "@paulthenutritionist", "startTime": "700.48", "endTime": "726.25", "body": "It's just not sustainable because as soon as you start, you're cutting out bread, cutting out pasta, you're cutting out most fruits, you know, and all carbohydrates pretty much. You could probably do it for a sustained period of time, but then suddenly the summer's here. Suddenly, you got invited to a wedding, you got invited to a birthday party, perhaps you got to wear a conference, and you can't sit there eating nothing. Secondly, the keto flu. As I said, what happens when you're cutting out a whole food group?" }, { "speaker": "@paulthenutritionist", "startTime": "726.25", "endTime": "752.2", "body": "It takes weeks to adapt, you find yourselves exhausted, you're headachy, you're foggy, you absolutely will not be functioning in terms of your training and your movement as you want to train, So that's gonna fall off a cliff as well. You no part of your life is gonna improve. So even if you're mentally that strong, you've then gotta manage it, and it is impossible to stick to. The best diet, as we all know, is one that hopefully doesn't feel like too much work. You can go to weddings." }, { "speaker": "@paulthenutritionist", "startTime": "752.2", "endTime": "763.56", "body": "You can be social. You can maintain x y zed. And that's that's really what we want. But if the moment that somebody comes off the ketogenic diet, it's over. And all the weight comes back on, and they feel like they failed." }, { "speaker": "@paulthenutritionist", "startTime": "763.56", "endTime": "777.185", "body": "So they end up in this kind of cycle. So it's just an impossible diet because you're just going out a whole food group, and remember, we don't want to be taking stuff away, we want to be adding it. So what do think of this graph? I'm really happy with this. How many times have you seen me do this on there?" }, { "speaker": "@paulthenutritionist", "startTime": "777.185", "endTime": "790.67004", "body": "I think you can see me on the screen, hopefully you can. How many times have you seen me do this? Well, now we've got it in graph screen. Me doing this is that green line, right? And I want to talk to you about, which I've spoken a lot before now, about that consuming carbohydrates on an empty stomach." }, { "speaker": "@paulthenutritionist", "startTime": "790.67004", "endTime": "813.57", "body": "And we talk through it a lot of times, but I just want to kind of unpick it a little bit more. So, we've got kind of two different types of carbohydrates, right? We've simple carbohydrate and we've got complex carbohydrate. Now, our complex carbohydrate is the slow releasing carbs, right? And they release into our bloodstream a lot slower than if we were to have simple carbohydrates which are fast, that kind of past big spike of blood sugars." }, { "speaker": "@paulthenutritionist", "startTime": "814.05", "endTime": "843.36", "body": "Now, sugary carbs on an empty stomach, simple carbohydrates on an empty stomach and that does range, your body will respond the same way to having, I don't know, a bowl of sugary cereal to a bit of white bread, right, because of the GI. Now what happens there is the red line. So hopefully you can see my mouse. So what happens is you'll eat that simple carbohydrate, we'll get that blood sugar, that's that bit there, and then it'll come down quite dramatically. And then what happens is we wanna pick that up because we're feeling like shit, so then we'll probably consume again something that's high carbohydrate." }, { "speaker": "@paulthenutritionist", "startTime": "843.44", "endTime": "863.5", "body": "And that's that roller coaster I'm always talking about that we wanna kind of avoid. But what happens is when we when we're craving sugar, when we eat those sugary foods, we feel good for a bit because it releases that serotonin, right? And it it makes us feel good because you get that energy rush, inevitably what comes up must come down. So what we wanna do, Jeff and I are always giggling to each other. I've always said we just gotta bore on, that's and what we have to do." }, { "speaker": "@paulthenutritionist", "startTime": "863.5", "endTime": "877.955", "body": "We gotta be pretty boring in the sense that we just wanna keep it as stable as possible. And that isn't me ever saying that we wanna never have and I spoke to somebody yesterday. Can't remember who. It's not that we wanna never have biscuits, a cake, a chocolate bar. It's just where do we place it." }, { "speaker": "@paulthenutritionist", "startTime": "877.955", "endTime": "900.86", "body": "Right? And we place it, as many of you know, with a source of protein, with a source of fiber, maybe even a source of fat just to slow the absorption of that blood sugar. So if you're having simple carbohydrates, we want to match it with something or we have it post meal, right? Just again, to stop that blood sugar spike. So if you are going to have a dessert, slice of birthday cake, we want to make sure we have it post main meal, maybe with a source of protein and a source of fibre." }, { "speaker": "@paulthenutritionist", "startTime": "901.855", "endTime": "942.78503", "body": "There are some kind of options at the bottom there for you. So again, kind of breaking down on here, like, I guess functionally where we can use carbohydrates. If we want to be functional when you're on your own, when you're not tracking and you're, you know, you're thinking about how do we navigate this, we want to probably time our simple carbohydrates if you want to be functional with carbs, how to utilize them, we want to match the carbs to an activity, right, so we have simple carbohydrates, so we've just been filming Molly and I in the supermarket, we're talking about cereal, in one of the videos, I said that cereal is it has a really good place, but not for breakfast. Because by having cereal for breakfast, what's essentially happening is we're we're that red kind of thing. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "943.025", "endTime": "975.2", "body": "Whereas if we have it before a sport, it's fantastic. So what I said is where I have cereal, I'll have it right before a sport so I can get that. I want to utilize that quick energy. I want to access that that glycogen being absorbed. So high training days, we want to have kind of simple carbohydrates to fill that tank, and also to refill our glycogen stores post activity, and we never want to kind of fear carbohydrates, we shouldn't fear carbohydrates, but we certainly don't want to be avoiding carbohydrates around training because we can really use that, they really do have a positive purpose." }, { "speaker": "@paulthenutritionist", "startTime": "975.44", "endTime": "1035.45", "body": "That's why glucoside is such a well renowned sport, nutrition drink, because it's just pure glucose, right, and your body will absorb it straight away so before sports fantastic then on quieter days again I'm just talking functionally here but on quieter days that's where probably we never want to completely avoid any carbohydrates but if we are having carbohydrates we probably want to have our more complex carbohydrate or we have it with a source of protein, good source of veg, healthy fats, etc, and maybe kind of smaller portions of what was what we say like two fists, sorry, a fist for the carbohydrate, fist for the protein, the rest veg and whatever, and it's just about just making sure that we're paying attention to what our body needs, because we want to ensure that we're not having that kind of roller coaster up and down emotions. One of my favorite myths or favorite things, shall we avoid carbs after 6PM? It's an enjoyable one because and it's same with no carbs before Mars, but your body doesn't understand what 06:00 is. No. Nothing's gonna happen if you have loads of CARBS before bed." }, { "speaker": "@paulthenutritionist", "startTime": "1035.45", "endTime": "1110.8649", "body": "In fact, the opposite can happen. If you're if you have a source good source carbohydrate before bed, then what you'll probably find is that you're sleeping a little bit better. But what we wanna ensure happens is that we're certainly not avoiding food groups. But what can happen and what can impact your sleep, and maybe the swelling may come from, is if you're eating too close to bedtime. So if I train, say I was at rugby training last night, finished at nine, didn't get back till half nine and I've got to have dinner, so my sleep was impacted because I ate far too close to bedtime and that there probably isn't ideal in terms of digestion, I'll see my heart rate variability go at rest and my heart rate goes up, but evening carbs will probably help you sleep so if you're having a good kind of source of carbohydrate with your main meal then it's probably going to help you but we absolutely it's not going make you fat if you have carbs after 6PM it's I mean it's crazy though so complex or simple carbohydrates, so just to kind of clarify on this, our complex carbohydrates, this is the penultimate slide, we've flown through this, our complex carbohydrates are remember those which are slower digesting, so that's your oats, potatoes, whole grains, beans, lentils, fruits of all kinds as well and that's a question that I often get a lot in fact was it Adam?" }, { "speaker": "@paulthenutritionist", "startTime": "1111.345", "endTime": "1143.5249", "body": "Premel? No sorry not Premel, Stap maybe can't remember who it was but somebody was asking about the impact of obviously, on NutraCheck, you're tracking your fruit to wet because it's sugar. There's a difference between free sugars and sugars within fruit. So when we're absorbing fruit, then it's because of the fiber content that's gonna slow the absorption, which is why it's it changes, and we're not talking about a micronutrition level. But if you were to blitz an apple if you were to treat an apple whole, we're gonna be absorbing the fiber content in terms of your body's gotta break that down and extract it." }, { "speaker": "@paulthenutritionist", "startTime": "1143.5249", "endTime": "1178.82", "body": "Whereas if you blitz loads of apples and you drink it as apple juice, the the hard work has been done, so we're probably gonna get a bit of a sugar spike on that. But, yeah, everyday foods, whole food carbs on the left, and then the quick digesting ones, which we probably we want to utilize, positively around our training for quick digesting carbohydrates, probably on the right. Rice cakes are an interesting one because there's a little bit of fibre in there and they're very unoffensive. So the real simple takeaway before we go into any little bits and pieces: carbs are absolutely they're not an enemy to us, right? We don't want to be cutting them out." }, { "speaker": "@paulthenutritionist", "startTime": "1180.1", "endTime": "1219.855", "body": "When you lose weight through carbohydrate, it is always down to water weight, and then every two weeks, it's gonna come back. Keto is a very miserable way to just essentially cut a food group out and lose a bit of water weight, So we don't want to cut them out before mouths or any holiday resort. And also, they have such an important role in terms of our fat loss as well to ensure that we have enough energy just to live our lives essentially. So I want you to put in the chat what was your biggest takeaway from that as I'm doing the wheel of names. So I want you all to put into the chat because I need to procrastinate here as I'm putting your names in to the wheel of fun." }, { "speaker": "@paulthenutritionist", "startTime": "1220.095", "endTime": "1230.495", "body": "What was your biggest takeaway? Or what hasn't been answered which you would like to know? So here we go on here. We've Premel, Becky, Jeff. So you're all getting an extra spin of the wind wheel." }, { "speaker": "@paulthenutritionist", "startTime": "1230.975", "endTime": "1260.9049", "body": "Jess, Who else we got? Matt, Ellen, Jack. Matt, Ellen. But I also wanna know, for those of you who've been with me for a while and actually those who haven't, what has been the biggest kind of change in your mind when it comes to carbohydrate? Matt, Ellen, Jack, we've Rosie, Lucy Barker, and Zaya, Rosie and Lucy P." }, { "speaker": "@paulthenutritionist", "startTime": "1261.4501", "endTime": "1272.8099", "body": "Cool. So gonna look at the chat now. So Premel says, does that include the plain cereals like cornflakes? Yeah. So cornflakes are really weird because they've got like a really high GI." }, { "speaker": "@paulthenutritionist", "startTime": "1273.37", "endTime": "1327.32", "body": "And what happens is that you absorb a a super high when it comes to our body will literally consume it and our blood sugars go through the roof. It's a really interesting one. I used to have, I think I did a post years ago about cornflakes in general and it was Doctor Kellogg's who said that cornflakes are the absolute perfect thing to have first thing in the morning. I mean, I'm sure in the 1930s, 40s, cornflakes would have had their role because what's happening is that, you know, you're eating something, it's given a bit of substance, bit of carbohydrate, but because of how quickly your body will absorb the corn vesicles, they're so fine, it's like with fine oats, so there's a difference between steel cut oats and that's compared to like ready bread, ready bread is such a fine oat that what happens is you consume it, your body absorbs it so quick because it has nothing to break down. Blood sugar spikes through the roof, and then it sinks again." }, { "speaker": "@paulthenutritionist", "startTime": "1327.56", "endTime": "1354.02", "body": "Premel, as is when you're doing your boot camps, anyone who's doing sports, cornflakes with a bit of banana is such an effective pre workout meal because you will utilise that energy straight away. Really, really good question. What you want with cereals really is high fibre. Like if you're going to have them in the morning, boom, Saturday with a source of protein or source of fibre, you probably want something like bran place or something that's high in bran. These days you can get loads of protein serous, they're not amazing but they're better than just corn parchment, I'm sorry." }, { "speaker": "@paulthenutritionist", "startTime": "1354.02", "endTime": "1376.39", "body": "Loads of things coming in the chat now. Ellen, I just don't understand the hardcore keto believers being convinced they feel better when they don't eat carbs. I feel like, Ellen, it's the smugness. It's like if you've ever not drank for a period of time and, you know, if you ever go out and, you know, like, the morning after when everyone's hanging out their ass, you kinda feel a bit smug and in their heads because they've lost weight a little bit. They're feeling great." }, { "speaker": "@paulthenutritionist", "startTime": "1376.39", "endTime": "1399.565", "body": "But most people don't actually do keto, right? Because what's happening is that you're you probably cut out the vast majority of carbohydrate. But as I say, they underestimate how little it takes to consume sorry, to break yourself out of keto, but they don't realize that. And so you end up sipping back in, and then you just end up in the cycle. Jeff did keto oh, Jeff." }, { "speaker": "@paulthenutritionist", "startTime": "1399.8849", "endTime": "1403.325", "body": "Jeff, are you able to come off mic and explain a little bit about what that was like for you?" }, { "speaker": "Speaker 3", "startTime": "1405.1799", "endTime": "1416.94", "body": "Yeah. Somehow. Sorry. Poor me and technology. So I don't quite fall into Ellen's camp of the keto believers, but I have no idea how the hell I was talked into it." }, { "speaker": "Speaker 3", "startTime": "1416.94", "endTime": "1443.37", "body": "I think by my wife. She's not in the room, so I'm gonna blame her I did keto for three months, and I stuck to it absolutely rigidly. I was I was testing myself every day for being in ketogenic state, and it was it it it it did its job because I lost weight. Yeah. But it also falls in a category of where the where the fuck was Paul when I needed him because no one was actually talking to me properly about the damage it was doing." }, { "speaker": "Speaker 3", "startTime": "1443.37", "endTime": "1448.1699", "body": "I mean, I the lowest weight I've ever been as an adult and the most miserable I've been." }, { "speaker": "@paulthenutritionist", "startTime": "1448.785", "endTime": "1449.345", "body": "Really?" }, { "speaker": "Speaker 3", "startTime": "1449.585", "endTime": "1466.95", "body": "Oh, it Paul, I cannot the the the brain fog, the sleep patterns, and you kinda you kinda raise a chair to yourself when you're through the disruption to the sleep because you think you you think that's a win without actually seeing that it's not a win at all. You just back the crap sleep that you had before you started." }, { "speaker": "@paulthenutritionist", "startTime": "1467.03", "endTime": "1474.79", "body": "How did it impact your work, Jeff? Because, obviously, you've you've got well, you've got, you know, such a kind of high functioning day. How was that impacting that?" }, { "speaker": "Speaker 3", "startTime": "1475.645", "endTime": "1505.375", "body": "I think that would that question would be better phrased to the people who I work with, Paul, who have the mis who have the misfortune of working with me. I've never actually ventured into that, but I can imagine what the answer was. Mean, I mean, with my wife Sue and I, we we've been married best part four years. We we get on really well, bizarrely. And we we actually had to have out we actually have actually had to have downtimes of being in different parts of the house because we couldn't stand each other." }, { "speaker": "Speaker 3", "startTime": "1505.695", "endTime": "1533.035", "body": "And that was all that was all down to what I was actually not eating. And it's the no shit Sherlock bit that no one tells you about when you're a bit thick like me that all you gotta do is just go back to even eating low carbs. So even even when you're getting back to eating maybe 40 grams of the carbs a day, you're screwed. The whole the whole thing's gone. And lo and behold, the weight came back on, and the weight that I lost over three months, the only thing that happened was it went on quick it went back on and more quicker." }, { "speaker": "@paulthenutritionist", "startTime": "1533.035", "endTime": "1536.155", "body": "Yeah. That's the thing, isn't it? Cheers, Jeff. Really appreciate that. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1536.155", "endTime": "1557.33", "body": "And that's I mean, the the mood thing, and I'm I love that Jeff's gone on that, and he he can kinda give his first hand because it's the mood and the impact that it will have on your body. When you cut out a food group, your body your brain literally needs glucose. And when you cut it out and the thing with Jeff, you tell Jeff to do something, and he does it 120%. Sometimes you have to rein Jeff back in. You know, he's very much a a numbers man." }, { "speaker": "@paulthenutritionist", "startTime": "1557.33", "endTime": "1569.585", "body": "And, you know, I imagine that, Jeff, you went for absolute murder for that, and the impact, as you say, is gonna impact all areas you like. And you end up questioning, like, is this worth it? And the answer, as Jeff's answered, is absolutely not. So thank you, Jeff. Really appreciate that." }, { "speaker": "@paulthenutritionist", "startTime": "1569.585", "endTime": "1589.205", "body": "Jack says, having some simple carbohydrate an hour, usually a banana, before my intense sports sessions really has made a difference. Absolutely and that's it, know those simple carbohydrates has a role. Becky says there's someone who used to skip breakfast and has Greek yogurt and now has Greek yogurt and all that. I added fibre brand to get my fibre up but noticed I feel a bit sleepy after. Is that why?" }, { "speaker": "@paulthenutritionist", "startTime": "1589.765", "endTime": "1592.725", "body": "Say that again, Becky. Can you come off night and just explain again? Sorry." }, { "speaker": "Speaker 4", "startTime": "1594.645", "endTime": "1620.6649", "body": "Hello. Yeah. So this week so first week on plan, and and obviously my fibre was really low before that, so an easy way to get that up was to just add as much as possible into the first meal of the day. So I went and found the highest fiber cereal that I could find with the lowest everything else in it, and it was like fiber plus. It's kinda like bran flakes, but, like, shredded bran flake, basically." }, { "speaker": "Speaker 4", "startTime": "1620.985", "endTime": "1623.705", "body": "And if I have that in it, just I don't know. It could" }, { "speaker": "@paulthenutritionist", "startTime": "1623.705", "endTime": "1623.865", "body": "be" }, { "speaker": "Speaker 4", "startTime": "1623.865", "endTime": "1632.6", "body": "completely coincidental, but for the first couple of days, and it's happened again this morning, I've sort of had it and then just felt a slump after it. Like, nothing" }, { "speaker": "@paulthenutritionist", "startTime": "1632.6", "endTime": "1634.2", "body": "made Yeah. Yeah. Yeah. A bit" }, { "speaker": "Speaker 4", "startTime": "1634.2", "endTime": "1636.6", "body": "of a, oh, I've got back to bed right now." }, { "speaker": "@paulthenutritionist", "startTime": "1636.6", "endTime": "1638.9199", "body": "How much do you have in portion wise? Do you know?" }, { "speaker": "Speaker 4", "startTime": "1638.92", "endTime": "1641.0", "body": "30. There's not a lot." }, { "speaker": "@paulthenutritionist", "startTime": "1641.0", "endTime": "1642.76", "body": "And how much fiber is in that thirty grams? Do you know?" }, { "speaker": "Speaker 4", "startTime": "1643.115", "endTime": "1647.995", "body": "Oh, god. I don't know, actually. Let me have a look at my app. Hold on a sec." }, { "speaker": "@paulthenutritionist", "startTime": "1648.075", "endTime": "1668.8099", "body": "As you're looking at so there could be a number of reasons. So my first bottle of call with this is are we consuming and she's answered this are we consuming too much carbohydrate not enough fibre and protein because we're having a large source of carbohydrate that's again going to impact things if there's loads of fibre in there if it's fibre plus plus but then you're only having 30 grams how much?" }, { "speaker": "Speaker 4", "startTime": "1669.415", "endTime": "1678.455", "body": "30 grams, yes, so it says for that whole, so it's yogurt with the raspberries and then the fibre as well, and it's nine, ten grams of fibre." }, { "speaker": "@paulthenutritionist", "startTime": "1678.455", "endTime": "1682.135", "body": "Of fibre? Yeah. And you're having it with water as well?" }, { "speaker": "Speaker 4", "startTime": "1682.64", "endTime": "1690.8", "body": "Having it with, yeah, I would say that I have it with a glass of water as well, but possibly not had enough water prior to having that." }, { "speaker": "@paulthenutritionist", "startTime": "1690.8", "endTime": "1740.54", "body": "So remember with fibre, and we will get into this properly in your check because I'll be able to see it and I love this stuff, but I would say if we're being, if I'm just putting right back, trying to be as back and white as possible and answer generically, remember with fibre, fibre is what we call water soluble. So when we consume fibre, if you were to have fibre and you were somebody, and Becky, I'm not saying this is you, but actually interestingly first thing in the morning you're probably gonna be your most dehydrated in the day so if you're having just pure fibre or you're having quite a lot of fibre and you haven't got water in your gut your body's gonna struggle to extract that fibre and that's where sometimes if we go from, so let's say that I don't know I was having five grams of fiber one day and then the next day I suddenly jumped to 30 grams of fiber, I'm probably going to feel really flaggy because my digestive system isn't going to have to work a lot harder because it hasn't got enough fluid within our gut. Our bodies are able to extract the fiber from that food." }, { "speaker": "@paulthenutritionist", "startTime": "1740.54", "endTime": "1762.0349", "body": "So that again is gonna make me feel really tired, but equally as well, what's gonna happen is there's gonna be an impact kind of digestively. So I might find I have runny stools or even on constipated, it can go the other way. But again, there there could be things in there, I don't wanna kind of unpick your diary and completely stay, Becky, and we'll do it on your check-in. But there's other things. Again, I'm being really generic here, but just based on Becky's question." }, { "speaker": "@paulthenutritionist", "startTime": "1762.115", "endTime": "1793.75", "body": "There could be if we're let's say Becky was just having again I'm not suggesting she is but I'm just being platonic let's say Becky was having the thirty grams which has ten grams of fibrin and if she was only having a little bit of green yogurt it's probably not enough protein in there so we want to ensure we're having enough protein, we're having enough fibre, we're basically making a meal out of it. It may be again, Becky, ignore this. This isn't you. But it may be, let's say Becky was having that first thing in the morning, and actually she hasn't eaten anything till lunch, and so we've got this big gap. And we're looking at the fibre and we're like, actually that's what's causing it." }, { "speaker": "@paulthenutritionist", "startTime": "1793.75", "endTime": "1803.605", "body": "Sorry, our breakfast and that's what's causing it. When actually there's just this big distance of the amount of food that we're consuming. But Becky, we will get into that and we will fix it. And I love that. That's so amazing." }, { "speaker": "@paulthenutritionist", "startTime": "1803.605", "endTime": "1814.325", "body": "Matt, it's reinforced what we've been through. A friend of mine is convinced he loses weight through no carbs and won't listen to anything I say. It's reinforced. I'm right. You know, someone said okay." }, { "speaker": "@paulthenutritionist", "startTime": "1814.325", "endTime": "1828.8601", "body": "Ellen said there's this kind of you know, there's a reason keto when people have keto what does Ellen say? Was a really good point. Blah blah blah blah blah. I don't understand the hardcore keto believers being convinced they feel better. And I said, it's it's the smugness that they have." }, { "speaker": "@paulthenutritionist", "startTime": "1829.075", "endTime": "1858.12", "body": "I like to think that you guys are also quite smug, so Matt in your case there, you know, when we have these people who kind of feel that, you know, they've got all the answers when actually you know they're not doing stuff right, and the reality is that when you're kind of eating as you are and you're, you know you feel good, you know your recovery is good, you know that your digestion is good, you're losing weight if that's your goal, or you're putting on weight if that's your goal, then actually, you know, sometimes people just can't be told, can they? So really good point. Rosy keto absolutely would be your worst nightmare just because you train so much." } ] }