Improving Your Nutrition with One Step || Chasing Excellence

Improving Your Nutrition with One Step || Chasing Excellence

come on come on come on yes yeah that's it yeah that whole thing is a lead up to this hunt bündchen knows he wants to say yes yes bacon what's your take on bacon the cheese question like all of anything can be okay what does it look like the rest of the diet if we're having excessive amounts of beets or what is excessive yeah we don't know and what's your take um I it's interesting gosh I love these theoretical questions yes like we want to know what easy things I know is like what's a limit I don't know because I don't know what the rest of the diet looks like but I would imagine that if you're having more than a couple pieces a day the rest of the diet is probably pretty interesting we are here because we know the outcomes in our lives are within our control the taking absolute ownership of how we eat sleep train think and connect with each other is how will optimize our health and happiness now chasing excellence is how we grab hold of what is possible our mission is to live on the run always chasing never stop hello guys hi how are you we are joined once more by our friend EC sync a ski from optimized me nutrition thank you so much for being here for folks who maybe didn't listen to the first episode with you we do a lot of sort of contextualizing of who you are where you came from all that good stuff but maybe very very quickly you could give us the sort of the two-minute version of who you are what you do what you focus on yeah ec sync a fee optimized me nutrition and I really focus on giving people to education but more so solutions for them to reach their nutrition goals through just various educational products online courses or audio courses challenges that type of stuff ok so today's episode we're going to take a version of the two-minute drill that we've done quite a few times aren't we are going to hand it almost entirely over to you though Ben because you have knowing obviously that EC was coming you were excited you have a bunch of questions for her so this episode is just going to be you running down a list of random ish questions other yeah yes so you see as best you can keep the answers within a two minute time frame if you fail I throw things at you okay I'm just gonna be able to be a little more than yes and no whatever yeah that's true as long as under two minutes cuz that two minutes I know you gotta see what happens okay so we'll just we'll throw it to you Ben and and we'll go from there I will start with a super high level if there was one thing and only one thing that someone could do from a nutritional perspective to improve their overall health you don't know who this person is what would they do I would say the 800 gram challenge 800 grams of fruits and vegetables by weight every single day mmm love it does blood work matter yeah blood work does matter and I think it's not only to know what's happening and to know if you're in in danger but also to serve as motivation and you really see that with people that when they're able to see results they can really kind of stick to a program and what if it matters and they want a series what should they be looking at because somebody might get a profile of 30 things what's the one or two things they should kind of narrowing it on I do think our basic metabolic health panel which includes fasting glucose and and also looking at sort of cholesterol markers are a great place to be they're really tried-and-true markers we've looked at them over the years and I know some of the limitations with them but if you're falling within general kind of population guidelines you're in a good spot okay cholesterol yeah why does that matter what is it may this is to meet made me a challenge to mates yeah what is it yeah why does it matter how does it get affected through nutrition yeah fat and cholesterol get kind of convoluted not convoluted confused in our nutrition because they actually traveled together in the body and so you when you have fat you also sorry for fat and cholesterol to move throughout the body they are moving together and this is why they can be confusing and people here saturated fat and cholesterol and yes they're kind of are moving together on the same molecules only two minutes okay who why does it matter yes you can have too much cholesterol such that it increases your risk for heart disease and so yes we do care about there but there's a lot of other factors that come into play things like what does the rest of your diet look like what are your genetics are you exercising are you eating too much and so we can't just look at saturated fat content in your diet to determine if cholesterol is a problem or not and well cholesterol in two minutes that's raw foods like that's right yeah that's our food cause cholesterol in your body no it's more that saturated fat has a link to changing your cholesterol directly versus cholesterol in your food cholesterol and your food really doesn't move the needle much relative to how much cholesterol is in your body there's healthy saturated fats dhak dhak dhak full of like I would say it's all a matter of context right that's the problem with nutrition is once we start talking about a single nutrient like just saturated fat we've now lost the context that matters saturated fat in and of itself is not a problem but it needs to be at the right quantity and within the context of a diet that has all the other nutrients vitamins minerals anti-inflammatory antioxidants we need okay another fat fish oil yes I'm sure should we be taking it should we is it is it important for us is it is it a thing that will drive our health or is it I don't the snake well I don't recommend it as a general recommendation I don't take it myself and again it's because inflammation in the body does not come down just to whether or not you're taking fish oil it's also what anti-inflammatories are in your diet you know what's your oxygen load what's your vitamin mineral status if you're eating too much it all comes back to these big picture factors not just whether or not you're taking this one nutrient so no no okay be CAS no no no have you explained branched chain amino acids a supplement that people take around exercise really they take to make their water taste better yeah there's two green and blue colored leucine isoleucine and valine so three of are amino acids they are three of our nine essential amino acids which sounds great but you can also get them all from food and some of the research on kind of protein timing I think stretches it a little bit and so you don't really need to worry about it that much Segway off of that one you can get those amino acids through food do you have to get those through animal protein sources so there's amino acids that are essential and non-essential yeah can you talk about that a little bit yeah so essential and non-essential when you look at an animal source they're going to be a complete source of these essential amino acids when you look at a plant source they're going to be incomplete so when you look at beans or rice they're incomplete now you can combine the plant sources beans and rice together to then cover your spectrum all of them yes and that's how you know vegetarians they can be fine assuming that you'll just do only beans you know you just mix your plant sources and you'll cover your bases mm-hmm probiotics no so popular right now like everyone saw more probably I like the one word I like the one word question probiotics so there you're basically taking the live microorganism they are really cool and they have a lot of benefits when you are targeting a very specific condition or trying to be therapeutic in some way prophylactically or preventative ly no you're better off eating whole unprocessed foods where you're basically feeding the gut microbiota by way of fiber and then those plant compounds polyphenols okay then what about also feeding it like fermented foods you hear about that all time like sauerkraut and kimchi Greek yogurt and kombucha like well I'm gonna have that because you get the live microorganisms yep and they're not really considered probiotics they'll often be advertised that way but probiotic has a pretty specific definition and also I believe a dose standard so oftentimes in sauerkraut and yogurt you might not be at a therapeutic dose level and it might not necessarily be the right organism to have a certain therapeutic effect you can think about probiotics like lock and key however these colonic foods do provide fiber in many cases they have a lot of the polyphenols again and they also just have some overall immune modulating things that are good about them so include them but it's not like any more so than also just getting a high amount of fruits and vegetables okay so it's like yes go for it but the reason might not be because they give these probiotic benefits yeah yeah it's more it's more than it just is an overall healthy food than necessarily gonna have a therapeutic effect okay biotics prebiotics are the fiber that your microbiota eat so literally the fiber in your food they eat them byproducts includes short chain fatty acids like butyrate which is known as an anti-inflammatory compound and also byproducts like gas but prebiotics a definition of a true prebiotic really has a target effect so you would take a certain prebiotic like inulin to up certain populations and your gut microbiota i wouldn't necessarily go down that route by taking a very specific robotic I would just take in fruits and vegetables that have fibers in them that are prebiotic like effects unless I had a true like diagnosed condition pre-workout post-workout real food or supplements yeah pre-imposed okay there's no actually the question go pre and post-workout i really think these things only matter if they affect your total quantity on the day and i'm gonna take kind of the athlete point of view of this and we can take one of our high level you can take Katrin right she works at multiple times a day we have to make sure first that catchman is getting enough nutrients in the day and when you have multiple sessions and also yeah when you have multiple sessions that's hard to like eat food all the time so pre and post-workout it's gonna be big for that she also needs to make sure she does get enough carbs to hit the next session high enough for most every other person out there like they will have all that refill and have enough time to eat and get all their nutrients in just across the course of the day and therefore I really don't have people focus on pre and post workout outside of a environment but it's more so again because of total quantity not because of performance benefit so there's not much to meal timing around workouts for the average Joe or Jane know it's written fasting yeah two minutes two minutes go is that how long she can't yeah just a way to control quantity at its most basic level you know you just don't get to eat for as many hours during the day so it's a really simple way to cut down on total amount of food do I think it outperforms just eating the right quantity anyway I'd love to see a study that was comparison comparing that but yeah it's a quantity control measure plant-based next thing would be vegetarian next thing would be vegan follow-up to that would be do we need you kind of touched this a little bit but do we need animal protein yeah animal protein or just protein yes both yeah I mean of course protein to some leopard is an essential nutrient but how much do we need and that and that really depends on your goals you know if you are just I don't suggest but if it's longevity there's plenty of cultures out there I don't know plenty but again back to the Okinawans they don't really eat that much protein and they live very long mmm so in terms of longevity I don't think you need to worry about target program but we are talking mostly to a CrossFit audience and so yeah you're gonna want to make sure that you have protein about 0.7 grams to 1.0 grams per pound of body weight about somewhere in there and it can be plant based so long as you have enough sources that you cover all your amino acids what would be a good high quality plant-based P protein yeah I mean any of those isolated vegetable proteins you know the problem with vegetarian and vegan proteins when you don't have the minimum powder form is that you when you eat them as food you have carbohydrates coming with them so it's hard to get enough protein while keeping your carbohydrates in check and so that's where you have to start turning to these vegetable protein powders so that you can really get a concentrated protein speaking of that concentrate powdered greens like I can't eat all the kale and I don't like to eat all the kale but may not get a whole bunch of this I get like 9 bushels of kale in my my little juice drink so yeah I mean it's fine enough in the sense of it's of course not harmful but my real question is why like one of the things that most people want with diet is to also lose weight and to do that we need to eat less than we currently are and to do that means we're gonna be hungry so why not have some greens that actually fill you up and actually keep you full so that it's easier to stay on track and lose weight when you have all this powdered and dried stuff you end up eating more of other stuff so I would stay away from that generally and just go for the whole food so it's not more benefit but to get like a diversity like maybe I'm not either I don't like kale sure and I want to get the diversity or I don't like beets or all the other stuff so yeah yeah I mean it's it's better than not doing it at all but I also would just keep pushing people towards trying to eat Whole Foods with the water weight in them because again by default we start affecting quantity which is almost always the goal okay maybe this is the same answer to a different question but there's you can have a sweet potato yeah we guess we potato chips yeah I'm gonna have mangoes you can have dried mangoes if you look on the back of the ingredient list it's basically it says it's the same thing it's like the same ingredients like I'm gonna have sweet potato I'm gonna cook it I'm gonna put some salt on it and some oil or and that's what it says in the back of the bag why would I not just go for these much easier tastier chips they go through the effort of cooking it myself yeah it's that water weight it's literally the water weight it fills you up and therefore you eat less and that's really really powerful I'm and I yeah you can even give an example that what do you because the water when you eat less yeah I did one of these Instagram posts but a whole bag of chips when I emptied out eight servings of chips that same kind of food sweet potato it was a hundred sixty one grams by weight on a dinner plate one cucumber is a hundred sixty one grams by weight on a dinner plate the bag of chips had 850 calories the cucumber had 24 okay so you're literally chewing water you fill your stomach up and that actually is about having a bag of chips you can have 800 calories 850 and then the cucumber which by weight and kind of like satiety level of kind of in a sense you'd be feeling about the same you'd have how many calories 24 if you were only has 24 calories in a whole cucumber okay dairy what's your take on yeah yeah dairy can some people do have allergic or autoimmune responses for it for sure so if you are somebody with one of that take it out but I definitely can be part of a good healthy diet always remember having one food in one food only by itself to any sort of excessive level is not and so we need to always include that dairy roots and vegetables complete protein sources etc okay if you're gonna go for milk or you're gonna go for yogurt low-fat skim or the full fat version it kind of depends what your overall quantity is you know I've seen people who will seen people I've done it cheese you know you can crack you can have a lot of fat in one sitting because it tastes delicious and so it's not the fat per se that's the problem it's your overall quantity that could be and that could then decide whether or not you should go for low fat or higher fat so say that he like say it again yeah like like how do i how do I decide like how do I I'm gonna go to the grocery store and there's the two options of the the skim milk or the whole milk how do I know which one you get um milks an interesting one because I actually think that it's a little bit more controlled I'll take the cheese example like if you're gonna go home and have easily four to five servings of cheese and you know that you also want to lose weight you don't want the high fat cheese no and you could say the same thing with milk I feel like if I contained yeah you're kind of done with it you know but that's the same that's the same thing about yogurt but just not yogurts kinda like peanut butter really like there you go there's still some milk left so you pour in more cereal it goes up the cereal boy like oh I got any more milk yeah it's just never-ending ball and I oh my got three boxes later just about all knowledge yeah yeah yeah I mean it goes back to point though I love the point about not keeping your environment clean like if you're gonna eat too much of anything then don't buy that thing yeah I love that yeah yeah um okay what about you not having too much of it what about alcohol I'm drunk right now Oh alcohol can be part of an overall healthy diet um like the one glass of red wine and night yeah healthy this sir I wouldn't say that it's okay so we're not gonna go after a wine because of the resveratrol and say that it's the what resveratrol right popular anti-inflammatory wine is the healthy thing and this is the explains the French paradox no but you can't include it of course in moderation for women that ends up being one drink tonight for men that can be two drinks a night doesn't really seems like a lot doesn't really seem to I guess mortality you know in the law is that because of the healthy user bias though like people that are drinking red wine every night probably aren't getting McDonald's and they're you know they're probably sitting on a table and they're probably eating prepared meals and they're yeah that's the thing with all and this goes back to our point in our last podcast about kind of looking at these studies that are observational is we don't really know why the one glass of wine like what else is going on in the diet and oftentimes that can be the case for sure the thing is though it would be never be something I would say to include because of the resveratrol or whatever other compounds in it only if you enjoy it it should be within the context of the right amount of quantity and a whole in processed foods okay I want to get healthy so I should be doing juicing right like juicing is a healthy thing is that does have a place is it like a scam no and it's similar to the chip question because Ulta ultimately you're changing the way that we would eat a certain amount of quantity and so you're consuming or can consume more calories first of all liquid form second of all you remove the fiber and why is liquid form bad concerning you said it's probably gonna have the water weight because you have to chew it and you have to go through that process in that whole like the fiber also helps with the filling and keeping your stomach full longer so just the fact of food sitting in your stomach and a large amount of it helps keep you feel feel full wear like a liquid it's moving through faster and therefore you're not full as long come on come on come on yes yeah that's it yeah that whole thing is a lead up to this hunt bündchen knows he wants to say yes yes bacon what's your take on bacon cheese question like all of anything can be okay what is it look like an arrest of the diet if we're having excessive amounts of beta what is excessive yeah we don't know and what's your take I it's interesting gosh I love these theoretical questions yes like we want to know what II see things I know is like what's a limit I don't know because I don't know what the rest of the diet looks like but I would imagine that if you're having more than a couple pieces a day the rest of the diet is probably pretty interesting okay so under it's like kind of like yeah okay um bread healthy bread grains sure I would say a physique you bread yeah only Ezekiel um after you finished your 800 gram challenge sure okay so you're saying that if it if it's if you're having the fruits and vegetables throughout the day okay let's the inner Graham challenge yeah um but what if I don't want to weigh in measure yeah so like I I want to do the entire game challenge yeah I want to have more fruits and vegetables I believe EC when she says this is like the foundation of a healthy diet but I'm not gonna put things on a scale or a cup before I put them in my mouth yeah the good thing is most adult fists that are closed or about a cup so you can use that as kind of a measurement of about a cup and we know that eight homes is about six cups a fist like if I like yeah so that's a big that's more I thought yeah and that's about a hundred grams it actually ends up being a little bit more than that but if you go for a basically six closed fists of stuff a day you'll get there just fine and that do you know be honest like treated banana that size or treat a orange that size or an apple that size it's about a hundred hundred twenty grams it you're gonna get pretty close 120 grams across the eight hurry yeah like who's this is about 100 to 120 grams depending on which you know the density of the apple or the are Thursday it ends up being about 120 no no it ends up being about 100 yeah okay cheat meals cheat days should we always be spot-on or is there a place for some flexibility here definitely flexibility I mean I think that's one of the things that I wanted in the 800 gram challenge was to allow people to continue to have things in their diet that they enjoy the problem with cheat meals or cheat days is they often set back or undo a lot of the work that you did during the week to stay on track and so yes you definitely can enjoy yourself but it can't be excessively so and what's excessively so if you're not reaching your goals in terms of losing weight or you're gaining weight okay so if we are good for Monday through Friday and then on the weekends we go off the rails so much that you're essentially saying if our goal is to lose weight but on when we get on the scale on Monday we're higher than we were on Friday and that's totally where you do that like two three day or two or three weeks and you haven't lost any weight because your weekend habits are stymieing all your work during the week so this is a recommendation then to go down to one day one meal yeah I mean if you're not gonna do macros I'll jump yeah if you're if you don't want to do macros which ultimately I don't think people need to do forever but they are a great way to troubleshoot if you're not gonna do that what the most basic level you have to reduce the cheat meals and frequency of them yeah and you can start with as gradual as possible and it might come down to just one meal not one day cool fantastic I think I was really good in that episode thank you so much easy for coming talking to us telling us sharing all of your wisdom off appreciate it thank you you can get every episode of chasing excellence wherever you listen to your podcasts or on YouTube until next time thank you for listening

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5 thoughts on “Improving Your Nutrition with One Step || Chasing Excellence

  1. Best advice is do u want to look like the person giving the advice if they look older than their age or not a pretty low bodyfat then ahh no
    Just saying

  2. Eating colourful plates of plant-based whole-food with added beans, lentils and legumes will give you all the complete proteins you need. All plants use all 22 essenial amino acids, and thus ALL plants are a complete protein. Granted that different plants have different amounts of the various amino acids, but all plants have all. As long as you vary your plant intake, the body combines proteins from different plants as needed. The combination of proteins do not have to be in one sitting, the body stores and uses the various proteins on the fly. I'm thus less happy with E.C. making it sound hard to get your protein on a plant-based diet. It's a non-issue as long as you don't only eat one single plant all the time. I suggest that it would be more relevant to point out all the side effects of meat tissue as a source of protein. The cardiovascular side-effects of meat consumption should make it a no-brainer to entirely remove it (or at least heavily reduce it) from the healthy diet. It's like discussing how many cigarets you can include in a healthy diet – that's an odd discussion. The fact would perhaps be that you could smoke 1/2 a cigaret every day and not experience any notable health side effects, but who would do that – if you get my point. 

    Love the videos in generel. It would be just perfect, if your message would be all plant-based for all the right reasons (ethics, environment, health, animal welfare etc.)

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