{ "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": "33.95", "endTime": "66.049995", "body": "Hello, and welcome to another episode, and it's a another episode in this series of our KEY NUTREANTS, all about fats, where I go through what the fats are, how to recognise them, the three main types of fats, debunking some myths. If you were there on Friday, thank you, it was a really good chat. I imagine you're probably not listening to this if you were there. If you weren't, you're in for a treat. Really good call." }, { "speaker": "@paulthenutritionist", "startTime": "66.29", "endTime": "96.585", "body": "We covered a lot of ground. I purposely didn't want to make it too complicated. There was a question at the end and part of me nearly went on a tangent and then I pulled myself back. If there is anything in here that you'd like me to go into more detail about, then obviously send me a message. We're going to do one on protein and fibre, but the next call is going to be on high performing, which I really like." }, { "speaker": "@paulthenutritionist", "startTime": "97.065", "endTime": "156.93501", "body": "So enjoy this one, I'll catch up with you next time, and of course, if there's any topics you want covered, these all come from you. These are for you, they come from you, so hopefully you enjoy it and I'll speak to soon, lots of love. Okay, so we're going to be talking as I said about FATS! So I said last week we did carbs, which is the food group I guess in modern times is the one that kind of people are scared of and this week as I said, was one that years ago, I feel like, I don't know, my mom is someone who's, she's she's like, you know, fat makes you fat and it's very much back in the day, was very demonized and it was kind of public enemy number one, and then we've, and even actually to be fair these days, you've got fat free and low fat and when I speak to people or when people come to me often, they're saying I've I actually had a conversation with someone on Instagram in the week and they said, oh, I've I've cut out cards, I cut out fat, but I'm not making progress." }, { "speaker": "@paulthenutritionist", "startTime": "157.015", "endTime": "192.56001", "body": "And I'm like, okay, where do we start here? And you know, there is still this kind of misconception, and I guess it's probably shaped by that kind of whole diet culture, but once we understand fats properly, then we're gonna feel better, and hopefully stop being scared of this magical nutrient. So the first place to start is what is fat? So obviously it's one of our macronutrients and if you can be bothered, if you go into the first phase folder, so the folder of the eat folder, there's a whole macronutrients little folder you can stuck into. But FATS, as a macronutrient, our most energy dense macronutrient." }, { "speaker": "@paulthenutritionist", "startTime": "192.64", "endTime": "206.075", "body": "As double the calories of carbs or protein, gram for gram. I actually remember that because we're gonna kind of pick up on that. Later on. But here is the thing that I think doesn't get spoken about. And it's something that kind of landed on." }, { "speaker": "@paulthenutritionist", "startTime": "206.075", "endTime": "237.99501", "body": "And I was like, fucking hell, why don't I talk about this more? The fat that we eat is not the same as the fat that we carry. They share like obviously the same name, but people kind of feel if you eat butter, you're gonna maybe have butter just kind of like stuck around your stomach, but obviously that's not the case. Dietary fat is the raw material, right? And it builds hormones, protects our organs, runs kind of our brain, and we're going to get into that in a second, and it keeps every cell working, and it is absolutely essential for us." }, { "speaker": "@paulthenutritionist", "startTime": "238.075", "endTime": "305.89", "body": "I often say a lot that our hormones are stored in our fat cells, and this is kind of like a good example of that right, we literally need fat so when we don't have fats kind of things go to shit. So does fat make you fat? Categorically the answer is no, However, if we were to eat 3,000 calories of butter and we know that our maintenance calories are 2,100 calories, then fat will make us fat, but at the same time, if we were to eat 3,000 calories of raspberries, I mean you're gonna have problems in the toilet, but raspberries and our calories for maintenance of 1,100, you will get fat off eating raspberries. So fat doesn't make you fat, but I think that it gets a little bit confusing because it is such a calorie dense macronutrient. What happens is you'll gain more fat from eating more calories, And we kind of, I think most of us know that now in our community, but it's not from one nutrient." }, { "speaker": "@paulthenutritionist", "startTime": "306.13", "endTime": "340.76498", "body": "I was having a conversation with Ellen, I haven't seen Ellen. I don't know if she's on this call today. Is she on holiday? Anyway, we were having a call last at the start of this week and we're talking about various different topics because she's going on to study nutrition, she's doing really, really good things and I was talking to her about, we were having a bit of a conversation, I said, would be a really good video? And I haven't got time on patients to do it, but what would be a really good video is for me to go on like a month's diet of just eating Pringles and I don't know protein shakes, literally that's all I eat, and show how you can lose weight doing that." }, { "speaker": "@paulthenutritionist", "startTime": "340.845", "endTime": "393.28003", "body": "Just to make a point that it isn't necessarily the types of food that you need to lose weight or to gain weight, it's the sheer quantity and you could be in a calorie deficit on anything but equally you could in a calorie surplus on anything but the thing with fat is because it's more calorie dense, it's easier to be in the surplus and where the confusion comes from and it's a fair mistake is that because fat is very calorie dense, it's obviously easy to eat a lot of those calories without you noticing. A little drizzle here, handful of nuts there. There's actually quite a few of you who have either previously used nuts as a snack, which by the way is fantastic, and we're gonna get into that. But it's very hard as you know, as you've started to track, and there's a couple of you in this call now who have previously used nuts as a snack and then when you started tracking it you're like 'bok it out', didn't realise how many calories are in that. So fat isn't fattening, it's just it's very calorie rich, so it's kind of an easy thing to overdo, there's a very big difference to that." }, { "speaker": "@paulthenutritionist", "startTime": "393.6", "endTime": "455.92502", "body": "We need fat, it's so important that we're consuming fat right, and this is why when we cut fat everything goes to shit. So there is a reason and this is like this is like kind of like the BTEC version of explaining this, but I like to explain things in a BTEC version, because it's not fun getting too complex on things. Evidence that our hormones are stored in our fat cells and in our stomach and that kind of obviously we spoke about the gut brain barrier connection before now axis, is that when we get nervous what happens? We get those butterflies don't we? When we get anxious we get those butterflies and that's because you're literally we've got like a second brain in our stomach right, and it's the fat which is making those hormones, including the ones for our mood, so our serotonin we're always talking about, our dopamine that we're always talking about, our energy as well right, we literally we need fats to just kind of sustain our energy and our weight." }, { "speaker": "@paulthenutritionist", "startTime": "456.405", "endTime": "546.635", "body": "Now if we go too low on our fats for an extended period of time, your hormones will go to shit. I had a conversation, with a friend of a friend who has been doing bikini shows, don't recommend it, would never do it, but when you do a bikini show, you're fat as a, so as a man if you were to jump on stage, like bodybuilders do, if you were to jump on stage as men you want to be sub 10% body fat. Now for women, no sorry sub 10, sub 5% is like the absolute bare minimum and that's where they're looking absolutely shredded, but they're on their ass, they're dying, they're not sleeping, they've got poor mood, the skin starts to break out, it's basically suicide. For women it's sub ten percent, but as soon as a woman goes sub ten percent she starts to miss her hormone, her period, hormones go to, skin breakouts, hair breakouts, because you literally need fats just to function, And the other key thing that completely gets over, what's the word, overlooked is that there's, so we have different types of vitamins, So obviously we've got, sorry, different types of vitamins and minerals, and the one mineral, one group of minerals that are fat soluble A, D, E and K, so vitamins A, vitamin D, vitamin E, vitamin K, A, D, E, K yeah, now with those we need to consume those with a source of fat to absorb it, So for many of you, if I've said you need to take vitamin D, have to have it with a meal of sorts because your body quite literally needs fat to absorb those nutrients." }, { "speaker": "@paulthenutritionist", "startTime": "546.635", "endTime": "644.655", "body": "If you aren't consuming enough fat within your diet on a daily basis, you're not going to be absorbing those nutrients, and then we're going be in all sorts of problems. So when we have a diet which is so low in fat, we're literally going to be leaving a whole host of nutrients not being able to be absorbed into our body and those nutrients are really important for our skin, for our hair, for our joints, to help us feel full, to help us feel energised, Like there's so many different facets that we need fat for in general, and the thing that most people don't don't explore when it comes to fats is fat can actually help us lose fat and that sounds absolutely mental but stay with me here. Fat when we consume it is obviously really satiating as is protein but fat is also really satiating, it it slows down our digestion. So we've spoken before about foods which are super super hyper palatable, but the things that we really want to make sure that we're prioritising when we consume food is we want to ensure that we have a good source of protein, good source of fibre, but also as well we want to ensure that we're not avoiding fats because it slows down our digestion and it keeps us fuller for longer and that's why I think I said last time when we were talking about carbohydrate absorption we want to have if we're having a good source of carbohydrate and we're not having it directly before sport we want to make sure we have it with a source of protein, source of fibre or sometimes a source of fat just to slow down the absorption of those sugars into our bloodstream." }, { "speaker": "@paulthenutritionist", "startTime": "644.895", "endTime": "671.535", "body": "The other thing that I think is really important certainly from the angle that I communicate with you guys with is that it actually makes food taste good, you strip fat out of your diet then it kind of starts to be a little bit boring and then as I said it's steady hormones, which is really important when we're in an energy deficit, we want to ensure consume fat so that our hormones are as balanced as possible. What kills us being in" }, { "speaker": "Speaker 3", "startTime": "671.535", "endTime": "673.77496", "body": "a calorie deficit or being on a diet or trying" }, { "speaker": "@paulthenutritionist", "startTime": "673.77496", "endTime": "733.375", "body": "to lose fat is and this thing is completely overlooked is not consuming the foods that we actually enjoy, and often foods which are enjoyable are carbohydrates and foods which are a little bit higher in fat. Low fat foods, if you just completely isolate yourself to low fat foods, and don't get me wrong there are low fat alternatives which are good, but low fat foods in general, if we were just to have low fat foods, and it's not that exciting, and if we're avoiding carbs and we're avoiding fats, then it's likely that we're not gonna feel satiated, and we're probably gonna feel a little bit shitty. So having enough fats is gonna keep us full, it's gonna keep us satisfied, and it's gonna keep us sane, and this is the thing that's really important, and I'm always banging on to you guys about being able to go out to social events, weddings, holidays, birthdays, if you were on a really low fat diet and none of you I don't think are under 30% fats, is that? Excuse me, I'm pretty sure that you might be there might be a couple of you which is slightly under 30% but it'll be like 28% or something and that's for a reason." }, { "speaker": "@paulthenutritionist", "startTime": "733.935", "endTime": "863.91", "body": "So what types of fats do we have? Not all fats are the same, so we've got three main types we're going to get into them, but they behave very differently. We've got unsaturated fats, which probably the ones that you've heard are good for you. Saturated fats, which are the ones that get a bad rap, but actually they're all right, and then we've got trans fats, the twatter the fats fat category, so we're going go through them one by one, because when we know the difference it's going to help you kind of understand what we want to be prioritizing. So unsaturated fats, so these are really easy to spot, they're usually most of the time, most of the time, they're usually liquid at room temperature, so the oils and you know the butter, they're not butters, the oils, avocado I suppose isn't liquid at room temperature, but those are the ones like the oily in grape season whatever, but olive oil, avocado, nut seeds, nut butters, oily fish, salmon and mackerel, so really good for our heart, brain and our hormones and the evidence for that is really kind of rock solid, so this group as well includes omega-3s, now if you're not somebody who eats much fish then it's likely I've spoken to you about fish oils and trying to get as much fish as possible because it's one of the best things we can put in our body right, it's great for the brain, it's really good for inflammation, getting you know enough unsaturated fats in, and these are the fats that we want to you know proper lean into when we're when we consume food, so as I say if you're not somebody who consumes enough of these fats on the screen now, then it might be worth investing in some high quality fish oils, so I tend to have because I don't have loads and loads, I have quite a lot of nut butter, I have fish at least twice a week, but I'm bit weird with fish, certain fish I don't like, I have avocado now and then, but I'd say most of my unsaturated fats comes from nuts and seed oils, and so what I'll do is I have four grams of fish oil a day, every single day and that's really good for my joints, really good for movements, good for recovery, it's really good for my brain and all of those types of things, so really worth exploring these, but we don't want to be fearing those." }, { "speaker": "@paulthenutritionist", "startTime": "864.23", "endTime": "940.84", "body": "Next one, saturated fats, so this one got absolutely hammered for decades and this is when I think of my mum she's somebody who's scared of saturated fats, so it's a little bit more nuanced, they're usually solid at room temperature, You gotta forgive me because I was trying to work out how can we try and remember these things, you know, so in future you can kind of work it out. But butter, cheese, fatty meats, coconut oils, they're all saturated fats. Now the myth and the kind of thing that my mom was born in the 1950s and she very much believes that it's going to clog your arteries and probably kill you if you have these things, but as we've kind of evolved with our thought processes, we know that it's a little bit more balanced than that, so saturated fats they're not poison, we don't need to fear them, butter and cheese could actually help us, know there's many benefits to it, but we want to kind of enjoy it in moderation, so we don't want to build our whole diet around it, but a knob of butter, bit of cheese here and there, as part of a varied diet, of balance, bitty balance is absolutely fine, but again it's about that kind of moderation and this is the one you know it's fine, that's that's kind of where we sit, it's fine, it's absolutely fine, there's kind of benefits as well because you get kind of other nutrients with that." }, { "speaker": "@paulthenutritionist", "startTime": "941.16", "endTime": "1055.33", "body": "This is the twat of the fat world, the trans fats, now this is kind of the mostly artificial fats and they're man made and they're what gives kind of processed foods a longer shelf life, so this is what historically was in those kind of cheap margarines and ironically my mom would have had these the cheap margarines because she was scared of unsaturated fats, sorry saturated fats back in the day, so it's in fried food, shop bought cakes and biscuits and really there isn't a safe amount, they're pretty bad for your heart, your heart doesn't tend to like these, but as kind of time's gone on we've become more aware that these are really bad for us certainly in this country and then a little bit there's a little bit more guidance around it, more restricted in a lot of places now, so it's quite it's much less common, still if you're having a lot of fried food this is what's clogging up your arteries and probably killing you, but if you to glance at those kind of cheap processed and fried stuff, if you see the words hydrogenated or partially hydrogen hydrogen hydrogenate hydrogen that word there, swear it's hydrogenated you know what I'm saying, but that's trans fats so you want to kind of leave it on the shelf because those are the things that isn't bad for us, so if any of them we want to severely limit having trans fats and if you're avoiding kind of cheap shitty kind of cakes and deep fat fried things you're probably not going to be getting too much of this, so the way to kind of spot the difference again I've tried to find a way that you can remember these in future, but most the time unsaturated fats like olive oil are usually liquid at room temperature and they're going to be kind of our healthy unsaturated fats, so we want to try and if we're when we're consuming fats that's where we want to get the majority of our fats from." }, { "speaker": "@paulthenutritionist", "startTime": "1056.53", "endTime": "1195.86", "body": "Our saturated fats are usually solid like butter, saturated fats and they're fine in moderation whereas those kind of heavily processed with a long shelf life and the word hydrogen and then they say hydrogen it's that word there on the ingredients so that's the trans fats that we want to want to completely avoid and that there is kind of how we navigate it, So functionally when we're using fats, this is bit of a practical bit, so obviously fat is calorie dense, but we don't want to fear it right, there's this we want to make sure that we're getting the right amount, we just don't want to be ensuring that we are absolutely kind of drowning everything in fact, which is why it's really important that we're kind of being pretty measured with it, so if you are going to use olive oil, we've spoken about this before, but we don't want to be cooking in olive oil because it changes the kind of smoke point, changes how we absorb it and there's a bit of kind of conflicting data around that but it's not solid enough for me to change my mind just yet so I tend to cook in rapeseed oil, sunflower oil, those types of things, if you're going to use olive oil which is great, then we want to probably put it on fresh and it makes vegetables taste really nice right, just a bit of a spread of it, and again that's good to get in the magazine, oily fish a couple of times a week or as I said you can get supplements in, we want to use it as like a nice flavor functioning tool because if you put like a bit of olive oil on some veg it really does make it taste quite nice gives it a bit of a bit of a nice different texture as well and really that's kind of how we want to be getting as much fats in, we want to just watch for the hidden fats, so if you get like salad dressings usually they've got a shitload of fats in, pesto is crazily full of fats, cooking oil, sauces and then kind of snacks as well and that's kind of where the where the fat calories stack up so we want to just be really mindful of that when we're consuming there when we're looking to consume fat so myths really really important that we tackle the myths, so things that you'll hear fat makes you fat, not true, it's excess calories that make us fat, low fat food is healthier as we know we've got to be careful of that because you strip out the fat usually they've" }, { "speaker": "Speaker 3", "startTime": "1195.86", "endTime": "1197.7", "body": "got to replace it with something so she's got a little bit" }, { "speaker": "@paulthenutritionist", "startTime": "1197.7", "endTime": "1329.1649", "body": "more sugar and a little bit more salt in, so low fat can be sometimes not always the right the best option I should say. I usually find as well with like Greek yogurt depending on how much you're having right but full fat Greek yogurt tastes a lot better than low fat Greek yogurt so you know it's it's one of those isn't it like if you're having loads of it a day then probably you don't want to be having full fat Greek yogurt, but if you're only having a spoonful here and there then you know we want to be enjoying our life so it's really important. Saturated fat will kill you, absolutely not true, it's fine in moderation and then we want to cut fat right down to lose weight, that's going to keep us full, it's got its role when we're looking to diet which is what's going to help us stick to it and also it makes things taste good as well. So our takeaways, fat is essential, didn't want to get too much into kind of the hormonal kind of implications in the biological kind of functioning of fats, but it runs our hormones, we know that, our brain is significantly I mean our brain is pretty much just one big fat blob but as well you know those fat soluble vitamins literally require us to need fats just to kind of absorb the nutrients fat doesn't make you fat having too many calories does we want to lean into those unsaturated fats those olive oils, nuts, oily fish, we can enjoy saturated fats your butts and your cheeses in moderation and then we want to try and minimize the amount of trans fats that we're having, so you know that hydrogen and stuff which is really it says the takeaways, it's the defat fried things which most you're avoiding, it's what most like cakes and stuff usually kind of covered in it as well, so you want to try and avoid those as much as possible, but we want to use fat to stay full, of help us balance, give ourselves a bit of beady balance, but also as well we want it to kind of help the function of our hormones as well kind of day stay improving our mood etc, so and that my friends is fats in a nutshell, yeah, would you like that?" }, { "speaker": "@paulthenutritionist", "startTime": "1329.725", "endTime": "1565.1051", "body": "Is there any questions about fats? Let me get straight into this, I've got a couple of things, so do fat free reduce fat products have any benefits then or is it more about marketing and sales? I do think that, so if we think of Greek yogurt is like probably the best one, a lot of you have 0% fat Greek yogurt, I do think they've their place and especially these days they've got a lot better because they are lowering calories just because you're taking the fat out of it and if you're someone who's limiting your calories then something to explore, but it's kind of if you're having and I suppose I could pull this up but if you're having full fat Greek yogurt versus 0% Greek yogurt you're probably saving, you're probably adding an extra 200 calories and if you wanted to you know have less calories for your breakfast then nought percent Greek yogurt is probably a shell there, but again it's flavor version, it's a flavor thing, I don't think if I'm honest with you these days there isn't more sugar in nought percent Greek yogurt like they've kind of taken out, so there isn't as much as there certainly used to be, so I do think low fat things have their place for me, if you think of I don't know what's that brand there's a brand called like skinny and it's you can get it from like B and M and you can get it from other shops like that and they basically have made a business out of just pulling out all the calories out and it's like naught percent of this, but then if you turn it around it's like what is even in this, but it's one of those isn't it, because I don't know, I don't know what they've got, let's say they had like a food option which is typically would be 400 calories, but you can get it at three calories and it's like you really like the flavor of it, it's like it's one of those but I would much prefer us having obviously whole foods as much as possible, so fat free reduced fat products do have their place Premal, benefits wise yeah in terms of reducing the amount of calories that you're consuming, but if you're only having a little bit of it and you actually have got the calories of much fat, it's kind of a full fat just get taste better, loads of questions coming in on each check tracker they are separate fat and saturated fat, does the former total include the latter, yeah so total dietary fats are included but it just breaks it down so you can see it, so when I've set your fat target it will include that that breaks it down, so I think somebody here and I can't remember who it is might not be on this call, went through a kind of season of really being interested in fats and so remember we can change the diary preferences, you can actually change it so you know if you wanted to focus on fats you could look at how much trans fats you're having for a week, if you've been with me for ten weeks plus I'd say we're probably quite comfortable knowing you know your carbs, your fiber, your fats, your calories and whatever, you could do an experiment and you can actually flip between actually and just have a look at how much saturate and trans fat you're getting, you can change your diary preferences so you can have a look to see, but I'd say most of you probably have very little trans fats, saturated fats are probably what it would be, but yeah Jeff so it is included within your fat number, and why aren't trans fats shown, you can you can change it on your your diary preferences which you have done Jeff really early on but you've probably forgotten about it so initially on your diary it'll be it would have been just calories but we changed it to protein carbs and fats I will I think a video at one stage, I'll pull it back in so everyone knows how to change that diary preferences, yeah it's one of those we initially Jeff we set your because you can only see four things and we set them as calories, protein, carbs, fats and then we might have changed one of them to fibre, maybe calories to fibre, but you can change your diary preferences to be in whatever you want them to be, but I will show you how to do that after this call, I find the lower the fat in yoghurt the more acidic it is, Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1565.1051", "endTime": "1693.8099", "body": "A lot of people find that, Premel, and I think maybe it's because, I don't know, what whatever they've done with it, like, they've obviously strained it a little bit more, they've had to add things to it to balance the flavors out. Premel sometimes has a a few problems with reflux as well, so could be something in that like it depends really as I say like because we know that if you were to have really higher sugar not just Premil anyone who has any issues ever with reflux, if you have kind of higher sugar foods or obviously spicy foods etc etc then that can cause reflux a little bit you know worse, and if you've got, if you're taking a whole you know if you're taking literally all the fat out and you're replacing it with something else and that could you know impact your gut which would make a lot of sense I guess. How does fat affect things like good bad cholesterol levels? This is a conversation Sat that I feel like we've had a number of times, so Satpal has actually reduced his cholesterol which is fantastic, he's done a really good job recently with his bloods, and really again it's about what we have done with SATPEL is we've I don't know how much information I want to share here SATPEL, but we took something out that he was doing pretty much every day and that literally reduced the amount of kind of trans fat that he was consuming, he was having a lot of saturated fat, so what we've done is we've kind of switched something there, and in doing that you have found yourself that your cholesterol is significantly improved just from reviewing that, but as well it's about getting that balance like if your diet is predominantly fat, if you're having a lot more fats than you then perhaps we would recommend, so again if you're having above 30% fats, then it's likely that that's going to kind of impact your cholesterol levels which is what we don't want, so yes by us changing what we change you've seen kind of you've reaped the benefits of that, where would things like milk and dark chocolate fall into, where would where would milk where would things like milk and dark milk chocolate fall into fats?" }, { "speaker": "@paulthenutritionist", "startTime": "1694.37", "endTime": "1790.1349", "body": "So I think you might have a little bit of trans fats in there depending on the quality of the chocolate, I think you're gonna have some saturated fat in there, probably most saturated fat, vast majority is gonna probably be saturated fat and depending on the quality as well, if you have the way to look at things like with all these types of things is if you've got foods which are perhaps cheap, so if you can think you've got two chocolate bars, you've got one which is like a Tesco value one and then you've got one which is a organic farm shop 80% cocoa then the content of that is completely different, not just talking about fats here, so if you're getting the cheapest shit then they're going to be chucking like all sorts of shit into it, and that's where you probably certainly in the example that SATS given with chocolate, you're probably going to find that there's going to be a lot more transfers, whereas if we've got higher quality they're going be using different oils, going to be using different binders, so you're going to find that there's going to be perhaps more saturated, unsaturated fats, maybe monounsaturated fats in it, so again like the answer to most of these things really is let's just see if we can get the highest quality food that we have access to economically and you're probably going to find we're not going to be because a lot of these things are fillers and like cheap shit, so that's like you know the reason why McDonald's is you know your burgers 99p is because they're just literally shoving shit in it and it's that there which isn't too good for us so the kind of conclusion of that is to ensure that we're trying to get if we are getting chocolate we want it to be as high cocoa as possible, we want it to ideally not be really cheap and we just don't want loads of it." }, { "speaker": "@paulthenutritionist", "startTime": "1790.615", "endTime": "2121.085", "body": "Okay Ryan, I'll sit back, Ryan doesn't like to do stuff by half guys, so this is a it's gonna be a nice long question. Question pulls together everything from both workshops really, love this, essentially we need a bit of everything right, yep, protein is the answer to all of humanity's complex questions correct, we need carbs for energy correct, fats for hormones in our brain correct, what about the amounts though, should it vary day to day, for example, I am if I am on a heavy training day, this is brilliant, if I am on a heavy training day, are fats taking away calories that I could be consuming in a more beneficial format or is consistency always the answer same same every day? Brilliant question, so we've got Becky on the call here, Becky had a very similar question to this, Becky works out either first thing in the morning or last thing in the evening Becky that's right isn't it, cool, so Becky asked me at the start of day how do we time our carbohydrate and we've actually got quite a lot of people on this call who are you know you're fit and then you'd move around like you did a lot of training, so with Becky when she's training in the morning, so she's she's got like a really nice routine about breakfast right, it's a bit of a tangent but we're gonna it's gonna make a lot of sense right, so with Becky with her breakfast, Becky if I get this a little bit wrong then please forgive me, but with her breakfast she has something like, it's not this but there is a main component which I will get right, it's something like Greek yogurt, protein powder, maybe a few berries, and if she's training in the morning, so this is what we've recently changed, what she was doing is she was having a source of fibre on something, think it was like fibre bran or something like that, and then she was going training, now we've corrected that and we've taken the fiber out and we've replaced it with oats the first thing in the morning, the reason for that is because we want to utilize that carbohydrate for her training, by Becky consuming fiber instead of enough carbohydrate there, then what's happening is their body isn't going to absorb the carbohydrate as we want it to, it's not going to be used functionally, now when Becky trains in the evening, we probably can get away with having that fiber first thing in the morning because we don't need to access those carbs as soon as possible, Now Ryan in your scenario, so Ryan he's trained crazy amount, now what I've done with you Ryan is I've put your carbohydrates high, so I think you're on 40 maybe even 45% carbohydrate, now when we're on, so for you because your training is so intense, most days of the week you're training quite hard that even on your rest days we need you to have a certain amount of carbohydrate, now if Ryan you were only training either you're training three times a week but those sessions were absolutely relentless and then the rest of the week you were relaxing, then I might put have a bit of variables on your carbohydrate, when I've worked with athletes before so let me think for example, we once had a professional referee in our group and all we were doing was performance, now for him he was playing football, playing football, he was refereeing on a Saturday, Tuesday, Saturday, Tuesday and he would have to train between, so his output was super high, now for him although he was on 40% carbohydrate because his full time job was this, was on 40% carbohydrate maybe even 45%, what we still needed to do is we needed to load him because the output was absolutely crazy and his calories weren't super super high either, so for him what we did is we had a pre and a post kind of loading cycle because he's an athlete right, so if you've got something, so if you're a professional athlete and you're not recovering or your performance isn't going where we want you to do, then we might do a bit of a loading day, so for him on a Friday we do a bit of a carb load and then on the Sunday he'd recover with additional carbohydrate, then we're back to normal on Monday and then if we've got a game on the Saturday we have to reload again, on the Tuesday then we have to reload again, so in answer to you Ryan, specifically you Ryan, what I have done with you is I have managed your calorie load and your carbohydrate load to accommodate what you're currently doing in terms of your output, Now the reason why our check ins are so important, this goes for everybody, is because if you were to report to me that you're not getting the most out of training, you're feeling really flat, you're feeling like shit, you're not recovering, you're feeling and we can't work out why as in like at the moment Ryan you've just come back from a massive holiday blah blah blah and we've spoken, but let's just say Ryan he just had two weeks where his training was just shit and he cannot, he hasn't been ill, there's no reason that we can explain as to why that's happened, that's when we would look at kind of carbohydrate load, that's when we would look at kind of what's happening around this training, so the big answer to your question this applies to everybody is that based on your load of your output and your training, have accommodated your calories and your carbohydrate, if things change dramatically then it's likely that we've updated things, if you've got a big event then usually we'll talk about it, we might change your carbohydrate load, but in terms of you Ryan, we just want to kind of keep it as consistent as possible for everybody, because what we don't want is to have to change things every day, because it's just gonna get really fucking tiring when we don't need to do that Rosie, so Rosie before I get into Rosie's question so Rosie is a she's crazy crazy in terms of her movement she's she's always breaking PBs Rosie you're an absolute machine doing your it's not called dancing on the pole, it's not called that is it aerobics is that the word of it?" }, { "speaker": "@paulthenutritionist", "startTime": "2121.085", "endTime": "2124.525", "body": "No, maybe come off mic and help me just explain to the noobers what you do." }, { "speaker": "Speaker 3", "startTime": "2128.285", "endTime": "2140.8499", "body": "Oh great, I found the come off mic button. Yeah. I suppose you call it I'd I'd say aerialist." }, { "speaker": "@paulthenutritionist", "startTime": "2140.8499", "endTime": "2142.13", "body": "That's the word, doesn't it?" }, { "speaker": "Speaker 3", "startTime": "2142.13", "endTime": "2152.625", "body": "Yeah. So I don't just do poll. It's things like the kind of stuff you find on Cirque du Soleil basically, silks." }, { "speaker": "@paulthenutritionist", "startTime": "2152.785", "endTime": "2157.585", "body": "Thank you. But you also do a lot of kind of strength training as well right?" }, { "speaker": "Speaker 3", "startTime": "2157.585", "endTime": "2158.2249", "body": "Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "2158.2249", "endTime": "2159.9849", "body": "Are we allowed to call it power lifting or not?" }, { "speaker": "Speaker 3", "startTime": "2161.0", "endTime": "2167.8003", "body": "I do train in that style, it's because it kind of helps with dynamic movements." }, { "speaker": "@paulthenutritionist", "startTime": "2168.52", "endTime": "2169.8801", "body": "Yeah, thank you Rosie, you can" }, { "speaker": "Speaker 3", "startTime": "2169.8801", "endTime": "2172.52", "body": "come off mute now, but I didn't want to get that wrong, so basically Rosie is" }, { "speaker": "@paulthenutritionist", "startTime": "2172.52", "endTime": "2214.735", "body": "an absolute machine, so I wanted to just kind of highlight that before I get into our questions. I have to be careful about fat timing due to acid reflux, really important so if you have too much fat before bed then you'll find and there's actually quite a few people who I think in our community where we have to be really mindful of what we're eating before bed because if you struggle with acid reflux usually worse at nighttime because you lay horizontally, so we've got to be mindful of not consuming fat that's too high before bed so that makes a lot of sense there, I do a bit better cycling carbs, but it's a pain in the ass remembering how to track this. You've you've absolutely spot on, Rosie, in answering Ryan's initial question. We just don't it's hard. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "2214.735", "endTime": "2391.36", "body": "The the easiest thing to do so if I think of yesterday, so yesterday Thursday's always a busy training day for me because I've got rugby in the evening but I also schedule it, I have Wednesdays often I schedule like a strength training, sorry resistance training on Thursday as well, so it's a big training load day, so on that day I will just organically increase my carbs right and I just know I'm just gonna have an extra portion of carbs before I go to rugby and it's that kind of like mindful thinking about that I'm doing, it's just that adaption, I don't need to change everything for the day, just need to input a source carbohydrate, for many of you and we've done a pre workout one before, it's about just making sure that as we go into the gym we're having the source carbohydrate to fuel this if you've had a really hard session, we just want to get that recovery in post training, wherever that might be. Rosa continues, Fag and Yeo Valley are the best ones, she's talking about yogurt here, I get through tons of Greek yogurts, yeah that is true as well, so again I mean it goes back to what I was saying with Sapir's question about chocolate, I mean bargain year value really really high quality yogurt and they're less likely to have shit in it whereas if you've got like a real cheap value 60p fat free yogurt it's likely it's gonna be high in sugar, it's gonna have shit it's probably not gonna make us feel very good, Cremel uses a 5% fug which again is really good, so I think you kind of get the best of both of those, you get the flavor, it's not complete nought percent, so they haven't stripped all the fat out, you so get a bit of the creaminess which again is what we want in terms of Greek yogurt, so 510% is a good one, Adam says I think Greek style attempts mimic true Greek yogurt with additives and preservatives, you're spot on there Adam, so it's not as good for you and your body to break down news yet, so yeah you're right, so the Greek style ones tend to have more sugar in a more kind of added shit in it, I might be chatting rubbish there, but it's something like that, yeah you are right, so Greek style usually mimics things whereas the 0% greek yogurt tends to be a little bit better but I thought it's phopp it's not phopp am I getting two different things mixed up sorry guys can you pronounce that thing that I couldn't pronounce at the talk as well i'drogenated i'drogenate I actually had speech impediment when I was younger, had to go to speech therapy, anyway but yeah some really really good questions, so I guess to conclude I want to it's a bit of a weird call workshop because it's hard because partly I want to really get into the meat things at the same time I don't want to bore you as well and like some of you really like the biology whereas other others are just gonna get quite bored of it and I think like the thing with fats and we don't want to avoid anything but the thing with fats to remember I guess if we like strip it all back and you said right what's the one line that we have to remember, if you're consuming fast food, shit food, like the food that offers us pretty much nothing, it's very likely that the content of that food in terms of the fats isn't going to be great for us, right?" }, { "speaker": "@paulthenutritionist", "startTime": "2391.5999", "endTime": "2456.49", "body": "When we're consuming whole foods and we know it's a fat source, so avocado is a good one, salmon's a good one, nuts are a good one, then it's very likely that that fat is going to be really kind to us, going to really good for us, it's going to help us kind of hormonally, it's going to help us in terms of everything that we need internally, it's going to help us metabolize you know AD, E and K, our fat soluble vitamins, but the one thing that we have to remember is that what that doesn't mean, and I'm going to tell you really really quick story, what that doesn't mean is we have loads of it because it's good for us, because there is, it is true that you can have too much of a good thing. I once had a client, this is we're talking two maybe even three years ago, he was tracking his food and he was just putting on weight like every week he was putting on weight and he was trying to lose weight and I was like I don't even know what's going on here, said can you are you promising me like you are and he was like when I say he was tracking his food he was like weighing like everything meticulously it was like I've had a 128.5 grams of this you know like it was meticulous and I" }, { "speaker": "Speaker 3", "startTime": "2456.49", "endTime": "2458.41", "body": "literally was like I'm going mad here like" }, { "speaker": "@paulthenutritionist", "startTime": "2458.41", "endTime": "2494.3052", "body": "I inputted it I used to think of Nutritics which like nutrition analysis software which sometimes I need to use, and I put it all in there and like there was nothing in there that was telling me that anything was going on, so I said to him, was like right what I need you to do for the next week, I want you to send me a photo of every single thing that you're eating right, and so he did and he sent me a photo for the first two days no idea what was going on, and he loved his salads and his vegetables like a really really decent diet. Anyway I just happened to catch right on this, on, like, this one vegetable. I'll never forget it." }, { "speaker": "Speaker 3", "startTime": "2494.3052", "endTime": "2497.0251", "body": "It was, a big pile of vegetable. I just happened to catch," }, { "speaker": "@paulthenutritionist", "startTime": "2497.0251", "endTime": "2592.68", "body": "like, this little yellow droplet. I said to him, I was like, what's that little yellow droplet? He goes, oh, it's your olive oil. I went, because yeah it's your olive oil I put loads of olive oil on my vegetables and my salad and then I was like right okay can you just measure how much olive oil? Right he was having up to three to 400 calories of olive oil pretty much per meal insane So my point of saying this is you can't have too much for a good thing, but yeah it's really important we're not cutting any of these things out, super important that we're adding it in terms of a flavor, it usually improves the flavor profile, having too much of anything is going to kind of make us go away, but, other than that fats are good for us, we just want to avoid the the kind of the disgusting fats which most of you aren't eating anyway, you just want to be mindful of that, but monounsaturated fats, saturated fats, unsaturated fats probably okay for us and it's really the whole food fats so other than that guys thank you so much so we are going to do just really quickly we're going to do a talk on high functioning it's a talk that I did ages ago, I didn't do it like planned it ages ago and I just never got around to it, but that's a whole deck, so we are going to do that like high performing because there's some really really good points in there, so we're going to do that probably next time, I do have some really important to say to you after this in a second, so we're going to do that next time and then what we're also going to do is we're to do a protein one, which we kind of touched on, but I really want to get into the meats and the bones of protein, and we might combine protein and fiber in that one because they're kind of like two things together, and we'll talk through that." }, { "speaker": "@paulthenutritionist", "startTime": "2592.76", "endTime": "2606.2", "body": "And unfortunately if you weren't on this call then you're never going to know what that really important thing was that was going to say to you, but hope you enjoyed this let me know of any topics you want me to do in future and I shall speak to you next time all the best." } ] }