{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.56", "endTime": "33.63", "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": "33.71", "endTime": "78.765", "body": "Hello, and welcome to an annoying episode for me. And it's annoying because this is a recording of the live call that went on last Friday that I didn't record, so I'm having to do it. Now luckily, I made notes for these. Premel has kindly, because he's like my unofficial PA it seems, has I feel like everyone seems to have a role in our little community, and Premal's like the, kind of like the elder amongst us who seems to always have our back when it comes to things failing. He was the one who pointed out that I hadn't recorded, and he sent me the questions that were asked." }, { "speaker": "@paulthenutritionist", "startTime": "78.765", "endTime": "100.5", "body": "What a legend. He's also, if I'm honest, responsible for most of the podcast topics, both on this and No Forking Nonsense. But let's get into it. So this workshop was on protein and fibre, how they actually work, and why they are so important, and why I'm always banging on about them. So they're obviously the two nutrients that do more for your body than anything else: protein and fibre." }, { "speaker": "@paulthenutritionist", "startTime": "100.5", "endTime": "137.63501", "body": "So most of you probably know they're good for you, but often, sometimes, we don't really know what they actually do, so that's what I wanted to go through. When you understand that, how and why they're so important, getting them right becomes a lot easier. So we're going to start with PROTEIN, which is obviously the thing that I'm always banging on about. So all of you are on at least 30% of your protein macronutrient wise, some of you are on 35%, but most of you are on 30%. Now the myth is that it builds muscle and that is kind of just what it does." }, { "speaker": "@paulthenutritionist", "startTime": "138.115", "endTime": "191.985", "body": "And essentially that is kind of not the most important job because it's the raw building material for almost everything in your body. So you need to think of protein like delivering bricks, your body constantly is knocking old bricks down and laying new ones, so every day, And your muscles are kind of part of that, so if you go to the gym and you train and you rip muscle fibers, then you have to repair yourself, and that's what protein aids with its amino acid profiles. But it's also really important for your skin, your hair, your nails, your hormones, the enzymes that digest food, and the antibodies that fight off illness. All of that is built from protein, and you are quite literally rebuilding yourself out of protein every time you eat your protein, it kind of contributes towards that. And in the way it kind of works biologically is really clever." }, { "speaker": "@paulthenutritionist", "startTime": "192.32", "endTime": "249.595", "body": "When you eat protein, your body breaks it down into smaller pieces, and these are called amino acids, which for those of you who in the kind of bodybuilding era of the, I don't know, noughties and the 2010s BCAAs were a huge supplement that everyone was taking, and that was because it was believed that you needed BCAAs, the branched chain amino acids, to build muscle. Without it, you would go anticatabolic, when actually it's bollocks, because a complete protein will have branched chain amino acids. So you need to think of amino acids as the individual bricks, if you like, so your body then takes those bricks and reassembles them into whatever it needs that day. So muscle repair, a hormone, an enzyme, whatever the priority is. And there are 20 amino acids, and nine of them your body can't make themselves, so these are called essential amino acids because you have to get them from food." }, { "speaker": "@paulthenutritionist", "startTime": "249.595", "endTime": "274.465", "body": "If you miss them, then it's very hard to kind of, in the analogy, build back the house, if you like. So here's why it matters for the things that we, our guests, care about. So protein will keep you fuller than anything else you can eat. Of all the nutrients, protein is the most satiating. So it dials down the hunger hormones." }, { "speaker": "@paulthenutritionist", "startTime": "274.465", "endTime": "312.38", "body": "So we've spoken about ghrelin and leptin before. So it dials down that ghrelin, which is the hormone that tells you that you're hungry, and it ramps up your leptin, which is the hormone that tells you that you're full. So someone eating enough protein isn't kind of trying to black their way through kind of cravings all day. You know, if you're eating enough protein, you ideally, hopefully aren't having as, like, any cravings, which is why I'm always saying that we need to try and make sure that we're hitting our protein. It also costs you a few calories to digest it, so this is a kind of lovely fact, if you like." }, { "speaker": "@paulthenutritionist", "startTime": "312.38", "endTime": "334.49002", "body": "Your body burns roughly because of the thermogenic effect. 20 to 30% of the calories in protein just by breaking it down. Whereas from carbohydrates, it's about five to 10%, and then pretty much fuck all from fat. Protein is the only nutrient that hands a good chunk of itself back to you. The chicken effectively kind of costs you less than, I guess, the calories on the tin." }, { "speaker": "@paulthenutritionist", "startTime": "334.89", "endTime": "366.2", "body": "It also protects your muscle when you're losing weight. So when you're in a calorie deficit, you're eating less, your body will happily break down muscle for fuel if you let it. Whereas if you eat enough protein, you're telling your body not to. So that muscle is what keeps your metabolism ticking, and it keeps you looking lean rather than smaller. Say two people who lose the same weight, the one eating protein loses fat, and the one who doesn't eat enough protein loses muscle, and then they end up looking a bit soft and like, I don't know." }, { "speaker": "@paulthenutritionist", "startTime": "366.92", "endTime": "400.97", "body": "You know, like when you see people on Mounjaro and the Zenpe, that kind of look is because they've lost a lot of muscle. But it's also really important after training, so every time you train, you create tiny bits of like kind of muscle tears, that goes from lifting weights to running to karate to, I don't know, anything that you do, you'll be breaking down that muscle a little bit. Protein is the material that repairs it, and it will build it back stronger. And if you don't have that protein, then you're not going to repair properly. Now not all protein is the same, and this is probably worth knowing, it's something that I didn't say in the previous talk." }, { "speaker": "@paulthenutritionist", "startTime": "401.435", "endTime": "433.255", "body": "So complete proteins contain all nine of those branched chain amino acids. So these are the ones most from animal sources: meat, fish, eggs, dairy, and one portion, and you've got that kind of full set, the full profile, full set of bricks, if you like. Incomplete proteins are missing one of, well, one or more of those essential amino acids. And these are mostly from plant sources, lean, sorry, lentils, beans, grains, nuts. And on their own, each is missing a piece, if you like." }, { "speaker": "@paulthenutritionist", "startTime": "433.895", "endTime": "468.82498", "body": "Now where it tricks people up is, especially if you're a vegetarian or vegan, you don't necessarily need to panic about this, you just need to combine different plant proteins across a day, and between them, you'll cover all the bases. The beans on toast is a classic example, the beans and the bread each fill a gap that the other leaves. A very plant based diet gets you everything. You just need a bit of variety rather than relying on the same source. Soya, by the way, is one of the few plant proteins that is complete, which is why tofu, edamame beans are beautiful staples if you eat less meat." }, { "speaker": "@paulthenutritionist", "startTime": "468.82498", "endTime": "505.94", "body": "There's a separate conversation about testosterone, well, oestrogen in soy and edamame beans, but we'll part that for now. So, with your protein, as I say, I set you all at usually around thirty-thirty 5%, but with your meals, we want a good palm size of protein at every meal, or aim for around thirty-forty grams depending on your size, and then spread it across the day. And we want to do that rather than cramming it all in dinner, because your body can only use so much in one sitting to kind of help itself. So then we move on to fibre. So fibre is probably the one that most people under eat." }, { "speaker": "@paulthenutritionist", "startTime": "505.94", "endTime": "524.58", "body": "Most people in this country, so you want to aim for about 30 grams. Most people barely have ten-fifteen grams. Fibre, as I said in the previous talk, isn't really food. It's kind of food for the trillions of bacteria living in your gut. And this surprises people." }, { "speaker": "@paulthenutritionist", "startTime": "524.58", "endTime": "565.33", "body": "Fibre is, I guess, a type of carbohydrate that your body can't actually digest because it passes straight through your stomach into your small intestine and then it arrives in your large intestine where those trillions of bacteria, your gut microbiome are waiting for it and then they feast on it. And in return, when they're well fed, they do remarkable things. So they produce compounds that lower inflammation, support your immune system. In fact, 70% of your immune system actually lives in your gut. So, well fed gut microbiome is a huge part of your defence, which is why we want to try and eat fruit and vegetables, it good for your immune system." }, { "speaker": "@paulthenutritionist", "startTime": "565.33", "endTime": "592.16003", "body": "That s why, because your gut microbiome is hugely important for your immune system. They also influence your mood, so around 90% of your serotonin, which is that feel good hormone, is chemical, is made in your gut, not your brain. That's why we get butterflies. So a happy, well fed gut will genuinely improve your mood. If you feed it with shit food, you're going to feel shit." }, { "speaker": "@paulthenutritionist", "startTime": "592.32", "endTime": "620.43", "body": "And the fibre does direct jobs for you too. So it keeps you full, slows down how fast your stomach empties, which is why if you had a big plate of vegetables, feel super full, whereas if you had a big plate of McDonald's fries, you probably don't. And it also flattens your energy. And I've said this before, but fibre will slow down how quickly sugar enters your bloodstream and protein does the same thing, but fibre is really good at it. So instead of a spike in a crash that leaves you starving and feeling a bit foggy an hour later, you get slow, steady release." }, { "speaker": "@paulthenutritionist", "startTime": "620.43", "endTime": "659.755", "body": "And that steady energy and steady mood will create fewer cravings. And that afternoon slump that often people feel can usually be flattened with fibre. It's kind of like a cheat code for fat loss because high fibre foods and usually high in volume, low in calories, and they'll fill your stomach and your plate without you kind of feeling that you're eating those and those and those. So a big bowl of veg, beans, oats, fruit, you'll physically struggle to overeat that stuff because it fills you up before you're kind of feeling like you've eaten too much. Now there are two different types of fibres, so this wasn't spoken too much about, but it was a question, so I wanted to cover it off." }, { "speaker": "@paulthenutritionist", "startTime": "659.755", "endTime": "682.78503", "body": "So we have a thing called soluble fibre. So soluble fibre dissolves in water, and it kind of turns into a jowl like substance in your gut. That's the one that slows digestion. It steadies your blood sugar and helps carry excess cholesterol out of the body. You'll find it in oats, beans, lentils, apples, carrots as well." }, { "speaker": "@paulthenutritionist", "startTime": "682.945", "endTime": "721.205", "body": "Whereas insoluble fibre doesn't dissolve and it's the rough bulk and it keeps everything moving through the system. So the housekeeping, you'll get that from your whole grains, your skins of fruit, veg, nuts, seeds. And you don't really need to worry too much about witch's wit, but we just want to make sure we're eating a variety of plants, and by definition, you'll probably get enough. The simple rule is: if you aim for 30 grams of fibre and you mix it up, then you're probably going to be alright. But you want to do that by getting as much colour on your plate as possible, so fruit, veg, salad, beans, whole grains." }, { "speaker": "@paulthenutritionist", "startTime": "722.23004", "endTime": "772.58496", "body": "You just don't want a beige plate, so low fibre, you know, beige plate means that it's probably not going to be too good for you, whereas colourful plate, you're probably going be alright. So, here's why I've put protein and fibre together in the same way. Protein keeps you full and protects your muscle, whereas fibre keeps you full and it steadies your energy, and it feeds your gut as well. So if you put a good source of each of them into the same meal, you probably pretty much build something that's going to keep you satisfied for hours and it'll give you stable energy, support recovery, feed your gut bacteria and make fat loss feel almost effortless compared to being hungry, which is what we want to always avoid. And that's kind of the secret." }, { "speaker": "@paulthenutritionist", "startTime": "773.5", "endTime": "839.15", "body": "So you just need to ensure you're having a solid source of protein, solid source of fibre, and you're pretty much most of way there. So if you remember nothing else, remember this: build every meal around a protein and a fibre, always looking to get our protein, looking to hit our fibre, get as much colour on your plate as possible, mix up your sauces so you get that full range of good kind of micronutrients as well, and if you do that consistently, you'll be fuller, you'll have steadier energy, you'll recover better, you'll protect your muscle, your gut will thank you, and fat loss stops being this kind of battle and a by product of what's happening. So we want to be full, we want to be fuelled, we want to be functioned, that is always our goal, and it is far simpler than perhaps people make out. So hopefully that's good enough, now what I need to do is to find some good questions that Premela sent me. So forgive me because I cannot remember who answered these questions, but one of the questions was is there a difference to how protein powder works versus food because it's a liquid?" }, { "speaker": "@paulthenutritionist", "startTime": "839.71", "endTime": "891.46", "body": "And the answer is that your body breaks all protein down into the same amino acid profile. But the difference is it's practical. Because proteins are liquid, it just breaks it down quicker and it digests and absorbs a bit faster, which is obviously useful if you're in a rush. But the speed can, I guess, come from a bit of a downside because it s not going to fill you up as much, which is why sometimes putting it with milk can be much more useful? Premil asked how important is it to vary fruit and veg and how often because he loves radishes and I said to him enjoy your radishes because there's nothing wrong with it but obviously variety is super important because we want to get as much coloured plant foods to kind of feed different gut bacteria and deliver key vitamins, minerals, micronutrients." }, { "speaker": "@paulthenutritionist", "startTime": "891.62", "endTime": "930.33997", "body": "No single fruit or veg is going to cover everything, so eating the same one daily meal a day is gonna, you're going to miss out on obviously other key nutrients, which is why we want to have as much of a colourful plate as possible. So, I've done that in fifteen minutes, quite happy with that, so hopefully you found that helpful. I'm sorry I didn't record it. I know for a fact Premel will not let me do that again, so any questions or queries from this one, feel free to message me. There is a resource on fibre which I didn't speak about, which is in the phase one folder, so just type in fibre or protein macronutrients if you want further reading, or ask me if you are lazy and I'll send it to you." }, { "speaker": "@paulthenutritionist", "startTime": "930.8897", "endTime": "934.5697", "body": "But I shall speak to you on the next workshop and on your check ins." } ] }