{"version":"1.0.0","segments":[{"startTime":0.534,"endTime":2.994,"body":"Hitting your protein is actually super"},{"startTime":0.534,"endTime":2.994,"body":"simple."},{"startTime":3.394,"endTime":7.314,"body":"In this episode, I'm going to help you"},{"startTime":3.394,"endTime":7.314,"body":"exactly figure out how much you need,"},{"startTime":7.314,"endTime":8.914,"body":"which foods to eat."},{"startTime":8.914,"endTime":13.444,"body":"And I'm going to give you the most in"},{"startTime":8.914,"endTime":13.444,"body":"-depth protein cheat sheet at least I've"},{"startTime":13.444,"endTime":14.054,"body":"seen."},{"startTime":14.054,"endTime":15.774,"body":"That's why I created it."},{"startTime":15.774,"endTime":20.624,"body":"I went online and I was like, you know,"},{"startTime":15.774,"endTime":20.624,"body":"wouldn't it be great for people to have a"},{"startTime":20.624,"endTime":25.304,"body":"list that includes, I mean, not every"},{"startTime":20.624,"endTime":25.304,"body":"single food out there, but like almost"},{"startTime":25.304,"endTime":29.998,"body":"everything that shows you exactly, hey,"},{"startTime":25.304,"endTime":29.998,"body":"these foods are high in protein."},{"startTime":29.998,"endTime":33.658,"body":"These foods are maybe higher in calories,"},{"startTime":29.998,"endTime":33.658,"body":"lower in calories."},{"startTime":33.658,"endTime":36.678,"body":"These foods are maybe some plant based"},{"startTime":33.658,"endTime":36.678,"body":"options, whatever it is."},{"startTime":36.678,"endTime":40.498,"body":"What about meat, fish, different animal"},{"startTime":36.678,"endTime":40.498,"body":"products?"},{"startTime":40.698,"endTime":45.918,"body":"And I found some stuff, but it's all your,"},{"startTime":40.698,"endTime":45.918,"body":"you know, your top 10 favorite foods."},{"startTime":45.918,"endTime":46.898,"body":"And it's cool."},{"startTime":46.898,"endTime":52.678,"body":"And those are, you know, helpful and"},{"startTime":46.898,"endTime":52.678,"body":"useful, but it doesn't really fully"},{"startTime":52.678,"endTime":56.818,"body":"empower you to kind of figure this out and"},{"startTime":52.678,"endTime":56.818,"body":"just have something to follow."},{"startTime":56.818,"endTime":58.186,"body":"Because here's the thing."},{"startTime":58.318,"endTime":61.438,"body":"Even with those 10 options, like at some"},{"startTime":58.318,"endTime":61.438,"body":"point, like you're going to run into"},{"startTime":61.438,"endTime":65.588,"body":"things that you don't like, maybe you have"},{"startTime":61.438,"endTime":65.588,"body":"sensitivities to and hey, you know, maybe"},{"startTime":65.588,"endTime":67.458,"body":"it just doesn't fit with your diet."},{"startTime":67.458,"endTime":70.918,"body":"Today I'm going to help you figure this"},{"startTime":67.458,"endTime":70.918,"body":"out because it's, it's actually super"},{"startTime":70.918,"endTime":71.598,"body":"simple."},{"startTime":71.598,"endTime":73.218,"body":"It's actually super simple."},{"startTime":73.218,"endTime":77.708,"body":"Now, before we get into it, please"},{"startTime":73.218,"endTime":77.708,"body":"remember too, that you can download our"},{"startTime":77.708,"endTime":80.518,"body":"free ebook, the definitive fat loss"},{"startTime":77.708,"endTime":80.518,"body":"nutrition guide."},{"startTime":80.518,"endTime":84.358,"body":"Yes, there's a lot of definitive things"},{"startTime":80.518,"endTime":84.358,"body":"here via my website."},{"startTime":84.358,"endTime":88.238,"body":"So I'm going to link that in the show"},{"startTime":84.358,"endTime":88.238,"body":"notes because I feel like, okay, protein,"},{"startTime":88.238,"endTime":91.328,"body":"It's an important one, but there's going"},{"startTime":88.238,"endTime":91.328,"body":"to be way, way more to learn."},{"startTime":91.328,"endTime":96.248,"body":"So if you want to dive into anything from"},{"startTime":91.328,"endTime":96.248,"body":"lifestyle, you know, sleep, stress, et"},{"startTime":96.248,"endTime":101.878,"body":"cetera, to training, to recovery, to"},{"startTime":96.248,"endTime":101.878,"body":"anything nutrition related, really"},{"startTime":101.878,"endTime":106.438,"body":"figuring out what you need, just not"},{"startTime":101.878,"endTime":106.438,"body":"protein, but actually everything else,"},{"startTime":106.438,"endTime":109.878,"body":"your carbs, your fats, et cetera."},{"startTime":110.058,"endTime":111.898,"body":"This is going to be a great resource for"},{"startTime":110.058,"endTime":111.898,"body":"you."},{"startTime":111.898,"endTime":113.038,"body":"It's absolutely free."},{"startTime":113.038,"endTime":116.508,"body":"People have called me crazy for actually"},{"startTime":113.038,"endTime":116.508,"body":"giving it out for free, but hey, I just"},{"startTime":116.508,"endTime":117.468,"body":"want to help."},{"startTime":118.228,"endTime":120.238,"body":"11 12 years ago by now."},{"startTime":120.238,"endTime":126.668,"body":"It's it's almost 12 actually I Ran into"},{"startTime":120.238,"endTime":126.668,"body":"the same issues I also didn't know how to"},{"startTime":126.668,"endTime":130.538,"body":"eat healthy and I want to pay it forward"},{"startTime":126.668,"endTime":130.538,"body":"because I've learned so much from other"},{"startTime":130.538,"endTime":135.108,"body":"people that you know I want to give you"},{"startTime":130.538,"endTime":135.108,"body":"this free ebook So go to the link in the"},{"startTime":135.108,"endTime":139.048,"body":"show notes and they'll dive in because"},{"startTime":135.108,"endTime":139.048,"body":"here's the thing This doesn't have to be a"},{"startTime":139.048,"endTime":144.088,"body":"very long episode Let's just dive in and"},{"startTime":139.048,"endTime":144.088,"body":"let's talk about why protein is so"},{"startTime":144.088,"endTime":147.152,"body":"important because protein is important"},{"startTime":147.566,"endTime":151.006,"body":"for a few reasons that go beyond just"},{"startTime":147.566,"endTime":151.006,"body":"looking lean."},{"startTime":151.006,"endTime":154.876,"body":"Because I feel like a lot of people"},{"startTime":151.006,"endTime":154.876,"body":"usually have this idea of like, okay, I"},{"startTime":154.876,"endTime":158.826,"body":"need a protein shake only when I'm working"},{"startTime":154.876,"endTime":158.826,"body":"out."},{"startTime":158.966,"endTime":161.676,"body":"Or it's only to build muscle."},{"startTime":161.676,"endTime":163.006,"body":"And that's actually not the case."},{"startTime":163.006,"endTime":165.946,"body":"Yes, it is for building muscle."},{"startTime":165.946,"endTime":168.736,"body":"It's going to help you build muscle, help"},{"startTime":165.946,"endTime":168.736,"body":"you maintain muscle."},{"startTime":168.736,"endTime":172.366,"body":"It's going to basically keep you full as"},{"startTime":168.736,"endTime":172.366,"body":"well because protein is quite hard to"},{"startTime":172.366,"endTime":174.256,"body":"break down, which is beneficial, right?"},{"startTime":174.256,"endTime":176.41,"body":"It's going to keep you going for a little"},{"startTime":174.256,"endTime":176.41,"body":"while."},{"startTime":177.134,"endTime":182.244,"body":"And that is why protein is such a key"},{"startTime":177.134,"endTime":182.244,"body":"component when we're dieting for fat loss."},{"startTime":182.244,"endTime":186.464,"body":"Because here's the thing guys, yes, we're"},{"startTime":182.244,"endTime":186.464,"body":"going to be a little hungry, but if we"},{"startTime":186.464,"endTime":189.594,"body":"bring that protein up, you'll see cravings"},{"startTime":186.464,"endTime":189.594,"body":"go away."},{"startTime":189.594,"endTime":192.574,"body":"I've seen people do really well with a"},{"startTime":189.594,"endTime":192.574,"body":"higher protein intake."},{"startTime":192.574,"endTime":196.374,"body":"They build muscle, they lose fat, and"},{"startTime":192.574,"endTime":196.374,"body":"they're not even that hungry."},{"startTime":196.374,"endTime":201.034,"body":"And I've had people tell me like, I think"},{"startTime":196.374,"endTime":201.034,"body":"I'm addicted to sugar."},{"startTime":201.034,"endTime":204.794,"body":"I think I'm addicted to chocolate,"},{"startTime":201.034,"endTime":204.794,"body":"whatever it is, or something salty."},{"startTime":204.794,"endTime":205.838,"body":"Guess what?"},{"startTime":206.446,"endTime":211.766,"body":"almost every single time when I hear that,"},{"startTime":206.446,"endTime":211.766,"body":"that is like, okay, it's probably protein"},{"startTime":211.766,"endTime":215.606,"body":"and fiber and a few more things, but it's"},{"startTime":211.766,"endTime":215.606,"body":"usually protein and or fiber."},{"startTime":215.606,"endTime":218.956,"body":"If any of those two are low, I already"},{"startTime":215.606,"endTime":218.956,"body":"know, like, hey, that's going to be easy"},{"startTime":218.956,"endTime":219.706,"body":"fix."},{"startTime":219.706,"endTime":224.196,"body":"And then I'm the magician, you know, like"},{"startTime":219.706,"endTime":224.196,"body":"with the quick adjustment, we bring"},{"startTime":224.196,"endTime":228.086,"body":"protein up and my clients like, yo, like,"},{"startTime":224.196,"endTime":228.086,"body":"I just don't have any cravings anymore."},{"startTime":228.086,"endTime":228.986,"body":"It's crazy."},{"startTime":228.986,"endTime":229.896,"body":"Like it really helps."},{"startTime":229.896,"endTime":234.756,"body":"So if you're listening and you often"},{"startTime":229.896,"endTime":234.756,"body":"struggle with cravings, you got to try"},{"startTime":234.756,"endTime":235.106,"body":"this out."},{"startTime":235.106,"endTime":236.334,"body":"Bring your protein up."},{"startTime":236.334,"endTime":238.074,"body":"and use this episode."},{"startTime":238.394,"endTime":244.344,"body":"So to go with this episode, by the way,"},{"startTime":238.394,"endTime":244.344,"body":"I'm gonna also link the definitive protein"},{"startTime":244.344,"endTime":245.034,"body":"cheat sheet."},{"startTime":245.034,"endTime":246.334,"body":"It's on my website."},{"startTime":246.334,"endTime":247.554,"body":"I'm gonna link that."},{"startTime":247.554,"endTime":251.294,"body":"Basically, you'll see a quick description"},{"startTime":247.554,"endTime":251.294,"body":"for the episode and then right below that,"},{"startTime":251.294,"endTime":252.974,"body":"go there because you're gonna need it."},{"startTime":252.974,"endTime":257.174,"body":"It's gonna work basically, you know, hand"},{"startTime":252.974,"endTime":257.174,"body":"in hand with this podcast episode."},{"startTime":257.174,"endTime":258.994,"body":"So you gotta go to my website."},{"startTime":258.994,"endTime":260.614,"body":"It's not a download, whatever."},{"startTime":260.614,"endTime":262.134,"body":"It's just right there."},{"startTime":262.134,"endTime":264.134,"body":"Just make sure to check that out."},{"startTime":264.134,"endTime":265.446,"body":"Just so you understand."},{"startTime":265.614,"endTime":271.404,"body":"Now your body is always building up"},{"startTime":265.614,"endTime":271.404,"body":"proteins, breaking them down and is"},{"startTime":271.404,"endTime":274.514,"body":"actually involved in like all types of"},{"startTime":271.404,"endTime":274.514,"body":"processes all throughout the body."},{"startTime":274.514,"endTime":275.994,"body":"It's super important."},{"startTime":276.094,"endTime":282.154,"body":"The cool thing is too that protein has"},{"startTime":276.094,"endTime":282.154,"body":"been studied a lot, but like when it comes"},{"startTime":282.154,"endTime":283.484,"body":"to overfeeding, right?"},{"startTime":283.484,"endTime":288.054,"body":"Being in a calorie surplus and fat gain,"},{"startTime":283.484,"endTime":288.054,"body":"because often you hear that, right?"},{"startTime":288.054,"endTime":292.974,"body":"Where people tell you, Hey, you know, too"},{"startTime":288.054,"endTime":292.974,"body":"much protein is going to be sort of body"},{"startTime":292.974,"endTime":293.794,"body":"fat, et cetera."},{"startTime":293.794,"endTime":295.278,"body":"Actually not the case."},{"startTime":295.278,"endTime":299.038,"body":"or at least, and I'll link these in the"},{"startTime":295.278,"endTime":299.038,"body":"blog as well, there have been multiple"},{"startTime":299.038,"endTime":304.138,"body":"overfeeding studies where people were put"},{"startTime":299.038,"endTime":304.138,"body":"in a calorie surplus through protein on a"},{"startTime":304.138,"endTime":305.038,"body":"crazy high amount."},{"startTime":305.038,"endTime":309.248,"body":"I think it was like 300 gram plus for some"},{"startTime":305.038,"endTime":309.248,"body":"people and they did not really gain any"},{"startTime":309.248,"endTime":309.798,"body":"body fat."},{"startTime":309.798,"endTime":314.358,"body":"They just got leaner even and they got"},{"startTime":309.798,"endTime":314.358,"body":"very warm, which likely has to do with"},{"startTime":314.358,"endTime":317.138,"body":"like the thermic effect of protein."},{"startTime":317.518,"endTime":324.59,"body":"That being said, the thermic effect, 20 to"},{"startTime":317.518,"endTime":324.59,"body":"30 % of the calories you get from protein,"},{"startTime":324.59,"endTime":329.17,"body":"is already burned off simply by breaking"},{"startTime":324.59,"endTime":329.17,"body":"down that actual protein."},{"startTime":329.19,"endTime":330.77,"body":"That's called the thermic effect."},{"startTime":331.81,"endTime":335.66,"body":"Again, it's the most satiating"},{"startTime":331.81,"endTime":335.66,"body":"macronutrient, meaning it's gonna keep you"},{"startTime":335.66,"endTime":337.17,"body":"full longer."},{"startTime":337.17,"endTime":340.41,"body":"That is why it's so key for a diet once"},{"startTime":337.17,"endTime":340.41,"body":"again."},{"startTime":340.41,"endTime":343.936,"body":"And long story short, I mean, you should"},{"startTime":340.41,"endTime":343.936,"body":"probably look into your protein intake."},{"startTime":345.454,"endTime":349.334,"body":"how to cover or how to know how much you"},{"startTime":345.454,"endTime":349.334,"body":"need is actually quite simple."},{"startTime":349.334,"endTime":353.204,"body":"It's going to depend and it's hard on a"},{"startTime":349.334,"endTime":353.204,"body":"podcast to give everyone one"},{"startTime":353.204,"endTime":354.354,"body":"recommendation."},{"startTime":354.534,"endTime":358.534,"body":"But we're going to go with a optimal range"},{"startTime":354.534,"endTime":358.534,"body":"that I've seen work very well with"},{"startTime":358.534,"endTime":363.904,"body":"hundreds of clients that typically is a"},{"startTime":358.534,"endTime":363.904,"body":"little bit higher than what's really in"},{"startTime":363.904,"endTime":365.354,"body":"quotes needed."},{"startTime":365.354,"endTime":366.994,"body":"But here's the thing."},{"startTime":367.274,"endTime":374.394,"body":"If it helps us optimize the process, if it"},{"startTime":367.274,"endTime":374.394,"body":"helps us keep full, maintain muscle, get"},{"startTime":374.394,"endTime":375.558,"body":"better results,"},{"startTime":375.982,"endTime":377.302,"body":"I'd say it's worth it, right?"},{"startTime":377.302,"endTime":382.682,"body":"Now I will say this, I don't want people"},{"startTime":377.302,"endTime":382.682,"body":"to think that more and more and more is"},{"startTime":382.682,"endTime":383.162,"body":"always better."},{"startTime":383.162,"endTime":386.382,"body":"That's not true, because here's the thing,"},{"startTime":383.162,"endTime":386.382,"body":"at some point we're only gonna have"},{"startTime":386.382,"endTime":390.042,"body":"limited calories to work with, whether"},{"startTime":386.382,"endTime":390.042,"body":"you're dieting or in a muscle gain phase,"},{"startTime":390.042,"endTime":394.482,"body":"whatever, we don't want it to take away"},{"startTime":390.042,"endTime":394.482,"body":"from your carbs and fats."},{"startTime":395.242,"endTime":400.042,"body":"Now, long story short, for your optimal"},{"startTime":395.242,"endTime":400.042,"body":"protein intake, you wanna go off just"},{"startTime":400.042,"endTime":404.114,"body":"about 1 .8 up to 2 .2 grams per kilo of"},{"startTime":400.042,"endTime":404.114,"body":"body weight."},{"startTime":404.174,"endTime":408.834,"body":"Or if you're using pounds, that is 0 .8 up"},{"startTime":404.174,"endTime":408.834,"body":"to one gram per pound of body weight."},{"startTime":408.834,"endTime":409.934,"body":"Super simple."},{"startTime":409.934,"endTime":414.514,"body":"If you're, you know, 200 pounds, you want"},{"startTime":409.934,"endTime":414.514,"body":"to have 200 grams of protein."},{"startTime":414.514,"endTime":415.914,"body":"Here's the thing."},{"startTime":415.914,"endTime":418.534,"body":"You want to use your goal weight."},{"startTime":418.654,"endTime":422.734,"body":"Technically, you could use your goal"},{"startTime":418.654,"endTime":422.734,"body":"weight or your lean body weight."},{"startTime":422.734,"endTime":423.694,"body":"Here's the thing though."},{"startTime":423.694,"endTime":426.354,"body":"Most, you know, skills kind of suck."},{"startTime":426.354,"endTime":430.514,"body":"So it's very difficult to figure out your"},{"startTime":426.354,"endTime":430.514,"body":"actual like lean body mass."},{"startTime":430.514,"endTime":432.374,"body":"So I always say just use goal weight."},{"startTime":432.374,"endTime":433.518,"body":"Super simple."},{"startTime":433.518,"endTime":436.278,"body":"And we do have a calculator for that as"},{"startTime":433.518,"endTime":436.278,"body":"well on our website."},{"startTime":436.278,"endTime":439.098,"body":"Now, that being said, it's really that"},{"startTime":436.278,"endTime":439.098,"body":"simple."},{"startTime":439.098,"endTime":441.858,"body":"Like that is all it takes to figure out"},{"startTime":439.098,"endTime":441.858,"body":"how much you need."},{"startTime":441.858,"endTime":445.098,"body":"Of course, you're going to have your"},{"startTime":441.858,"endTime":445.098,"body":"calories and the rest, but that is it for"},{"startTime":445.098,"endTime":446.158,"body":"your protein."},{"startTime":446.878,"endTime":449.238,"body":"Now, which foods do we want to eat?"},{"startTime":449.238,"endTime":453.098,"body":"Like which foods do we want to include in"},{"startTime":449.238,"endTime":453.098,"body":"our diet or nutrition?"},{"startTime":453.258,"endTime":455.278,"body":"Because there's a whole bunch of different"},{"startTime":453.258,"endTime":455.278,"body":"ones."},{"startTime":455.278,"endTime":459.358,"body":"Some are considered high quality, which"},{"startTime":455.278,"endTime":459.358,"body":"means that they have a complete amino acid"},{"startTime":459.358,"endTime":461.83,"body":"profile and other ones are..."},{"startTime":461.88,"endTime":466.18,"body":"often called like, you know, plant based"},{"startTime":461.88,"endTime":466.18,"body":"proteins, which in reality are kind of"},{"startTime":466.18,"endTime":474.05,"body":"like mitts or, you know, medium protein,"},{"startTime":466.18,"endTime":474.05,"body":"higher carb foods where yes, it counts."},{"startTime":474.05,"endTime":477.91,"body":"Don't get me wrong, but we want to puzzle"},{"startTime":474.05,"endTime":477.91,"body":"a little bit more because here's the nice"},{"startTime":477.91,"endTime":481.43,"body":"thing with meat or fish or even some dairy"},{"startTime":477.91,"endTime":481.43,"body":"products."},{"startTime":481.51,"endTime":487.16,"body":"You pretty much just get protein or let me"},{"startTime":481.51,"endTime":487.16,"body":"say this, you mostly get protein from that"},{"startTime":487.16,"endTime":488.01,"body":"food."},{"startTime":488.17,"endTime":491.822,"body":"If we're looking into lentils, chickpeas,"},{"startTime":488.17,"endTime":491.822,"body":"those kinds of things."},{"startTime":491.822,"endTime":493.562,"body":"Those are great, don't get me wrong."},{"startTime":493.562,"endTime":496.062,"body":"However, these are carb sources."},{"startTime":496.062,"endTime":500.242,"body":"Most calories come from your carbs and"},{"startTime":496.062,"endTime":500.242,"body":"then they have a little bit of protein."},{"startTime":500.242,"endTime":504.062,"body":"This is where the puzzling gets a little"},{"startTime":500.242,"endTime":504.062,"body":"tricky if you're dieting, for example."},{"startTime":504.322,"endTime":508.582,"body":"So let's go down that list, kind of like"},{"startTime":504.322,"endTime":508.582,"body":"in order of like what we want to include,"},{"startTime":508.982,"endTime":513.502,"body":"assuming a omnivorous diet, starting with"},{"startTime":508.982,"endTime":513.502,"body":"land animal sources."},{"startTime":513.502,"endTime":517.862,"body":"So these are your, you know, your meats,"},{"startTime":513.502,"endTime":517.862,"body":"those kinds of things."},{"startTime":518.202,"endTime":521.774,"body":"It's going to be the highest quality"},{"startTime":518.202,"endTime":521.774,"body":"protein source you can get."},{"startTime":521.774,"endTime":525.894,"body":"Generally speaking, I know, for example,"},{"startTime":521.774,"endTime":525.894,"body":"beef often demonized."},{"startTime":525.894,"endTime":530.214,"body":"However, here's the thing, like beef"},{"startTime":525.894,"endTime":530.214,"body":"actually has a lot of micronutrients too."},{"startTime":530.214,"endTime":534.484,"body":"So it's not just chicken breast or, you"},{"startTime":530.214,"endTime":534.484,"body":"turkey, whatever beef super, super good"},{"startTime":534.484,"endTime":535.354,"body":"for you as well."},{"startTime":535.354,"endTime":538.554,"body":"Of course you want to get a quality"},{"startTime":535.354,"endTime":538.554,"body":"source."},{"startTime":538.954,"endTime":543.494,"body":"Now for your sea animals, you know, any"},{"startTime":538.954,"endTime":543.494,"body":"type of fish, but also, you know, lobster,"},{"startTime":543.494,"endTime":547.574,"body":"et cetera, very, very lean usually, or"},{"startTime":543.494,"endTime":547.574,"body":"shrimps are great too, by the way, it's"},{"startTime":547.574,"endTime":549.014,"body":"pretty much pure protein."},{"startTime":549.014,"endTime":551.566,"body":"These include some of the leanest options."},{"startTime":551.566,"endTime":552.806,"body":"But here's the cool thing too."},{"startTime":552.806,"endTime":557.336,"body":"If you get something like a fatty fish"},{"startTime":552.806,"endTime":557.336,"body":"like salmon, that is going to get you your"},{"startTime":557.336,"endTime":559.866,"body":"proteins as well as super healthy omega"},{"startTime":557.336,"endTime":559.866,"body":"threes."},{"startTime":559.866,"endTime":562.526,"body":"So that's also stuff you want to consider"},{"startTime":559.866,"endTime":562.526,"body":"including."},{"startTime":563.106,"endTime":567.946,"body":"We should probably do a fatty acid episode"},{"startTime":563.106,"endTime":567.946,"body":"at some point now."},{"startTime":567.946,"endTime":570.496,"body":"So we've done meats, we've done fish,"},{"startTime":567.946,"endTime":570.496,"body":"right?"},{"startTime":570.496,"endTime":575.986,"body":"Now we're going to get into other animal"},{"startTime":570.496,"endTime":575.986,"body":"sources, eggs, very healthy, super full of"},{"startTime":575.986,"endTime":579.74,"body":"micronutrients, very rich in choline as"},{"startTime":575.986,"endTime":579.74,"body":"well, which is important."},{"startTime":580.298,"endTime":581.198,"body":"egg whites."},{"startTime":581.198,"endTime":582.118,"body":"So I will say this."},{"startTime":582.118,"endTime":584.098,"body":"So eggs are very high in fat."},{"startTime":584.098,"endTime":585.908,"body":"It's not really like a protein source."},{"startTime":585.908,"endTime":589.938,"body":"It's more like a fat source with a decent"},{"startTime":585.908,"endTime":589.938,"body":"amount of protein, which maybe sounds like"},{"startTime":589.938,"endTime":591.138,"body":"a surprise."},{"startTime":591.738,"endTime":595.568,"body":"However, what I like to do is sometimes"},{"startTime":591.738,"endTime":595.568,"body":"have like one or two whole eggs and then"},{"startTime":595.568,"endTime":598.358,"body":"just add a whole bunch of egg whites."},{"startTime":599.058,"endTime":604.118,"body":"Other than that, you can go with a dairy"},{"startTime":599.058,"endTime":604.118,"body":"product like Sqir, cultist cheese."},{"startTime":604.238,"endTime":606.998,"body":"A lot of those are going to be or Greek"},{"startTime":604.238,"endTime":606.998,"body":"yogurt, etc."},{"startTime":606.998,"endTime":609.582,"body":"Those are going to be a little bit lower"},{"startTime":606.998,"endTime":609.582,"body":"in protein."},{"startTime":609.582,"endTime":613.692,"body":"per hundred grams, but they're still going"},{"startTime":609.582,"endTime":613.692,"body":"to include some of the best options you"},{"startTime":613.692,"endTime":614.502,"body":"can get."},{"startTime":614.502,"endTime":617.322,"body":"Very high quality amino acid profile."},{"startTime":617.322,"endTime":619.382,"body":"Also, again, like super, super good."},{"startTime":619.382,"endTime":623.202,"body":"If you want to look at some of the best"},{"startTime":619.382,"endTime":623.202,"body":"options you can get, you want to think"},{"startTime":623.362,"endTime":627.742,"body":"beef, salmon, eggs, and then something"},{"startTime":623.362,"endTime":627.742,"body":"like dairy, right?"},{"startTime":627.742,"endTime":632.962,"body":"So your whey and casein, which will be,"},{"startTime":627.742,"endTime":632.962,"body":"you usually you get a combination of the"},{"startTime":632.962,"endTime":638.766,"body":"two in any like dairy product, but I like"},{"startTime":632.962,"endTime":638.766,"body":"the high protein, low fat options."},{"startTime":638.766,"endTime":641.126,"body":"because it mostly just gives you that"},{"startTime":638.766,"endTime":641.126,"body":"protein."},{"startTime":641.366,"endTime":643.146,"body":"Then we get into supplements."},{"startTime":643.146,"endTime":648.216,"body":"And I think one or two scoops per day,"},{"startTime":643.146,"endTime":648.216,"body":"assuming that you mostly get your protein"},{"startTime":648.216,"endTime":650.426,"body":"from a real food, is fine."},{"startTime":650.426,"endTime":653.566,"body":"I will usually say, let's go with one for"},{"startTime":650.426,"endTime":653.566,"body":"most people."},{"startTime":653.566,"endTime":659.516,"body":"However, if you're getting closer to the"},{"startTime":653.566,"endTime":659.516,"body":"180, 190, 200, sure, like go two, or maybe"},{"startTime":659.516,"endTime":663.086,"body":"if you're a vegetarian or something, go"},{"startTime":659.516,"endTime":663.086,"body":"two scoops, that's totally cool."},{"startTime":663.246,"endTime":664.886,"body":"But don't prioritize that."},{"startTime":664.886,"endTime":668.224,"body":"Use it as a supplement, it's in the word."},{"startTime":668.238,"endTime":671.438,"body":"it should supplement an already healthy"},{"startTime":668.238,"endTime":671.438,"body":"diet."},{"startTime":672.018,"endTime":678.158,"body":"That being said, last but not least, we"},{"startTime":672.018,"endTime":678.158,"body":"get to our protein -rich alternatives."},{"startTime":678.158,"endTime":682.098,"body":"This is basically my way of saying plant"},{"startTime":678.158,"endTime":682.098,"body":"-based, you know, proteins."},{"startTime":682.098,"endTime":686.238,"body":"I'm calling them protein -rich"},{"startTime":682.098,"endTime":686.238,"body":"alternatives because they are really just,"},{"startTime":686.238,"endTime":690.918,"body":"yeah, medium protein carb sources, and"},{"startTime":686.238,"endTime":690.918,"body":"that is okay."},{"startTime":690.918,"endTime":692.178,"body":"That is fine."},{"startTime":692.178,"endTime":693.878,"body":"But we want to keep that in mind."},{"startTime":693.878,"endTime":697.612,"body":"If you look at tofu, it's like protein and"},{"startTime":693.878,"endTime":697.612,"body":"fats."},{"startTime":697.612,"endTime":699.622,"body":"Tempe, same type of deal."},{"startTime":700.182,"endTime":704.682,"body":"If you're looking at your lentils, your"},{"startTime":700.182,"endTime":704.682,"body":"chickpeas, et cetera, like I said, that's"},{"startTime":704.682,"endTime":706.942,"body":"mostly carbs with a little bit of protein."},{"startTime":706.942,"endTime":709.212,"body":"I will say this, there are some really"},{"startTime":706.942,"endTime":709.212,"body":"nice options."},{"startTime":709.212,"endTime":714.132,"body":"Maybe you want to get like a lentil pasta"},{"startTime":709.212,"endTime":714.132,"body":"to where now you kind of get two for one,"},{"startTime":714.132,"endTime":714.292,"body":"right?"},{"startTime":714.292,"endTime":717.242,"body":"You have your pasta, but it's also going"},{"startTime":714.292,"endTime":717.242,"body":"to include quite a bit of protein."},{"startTime":717.242,"endTime":719.712,"body":"I do like that, but I will say this."},{"startTime":719.712,"endTime":724.432,"body":"If you try to get everything from plant"},{"startTime":719.712,"endTime":724.432,"body":"-based options and you try to really have"},{"startTime":724.432,"endTime":725.694,"body":"a high intake,"},{"startTime":726.382,"endTime":728.962,"body":"you may be running into some digestive"},{"startTime":726.382,"endTime":728.962,"body":"issues."},{"startTime":729.362,"endTime":733.022,"body":"That being said, which high protein foods"},{"startTime":729.362,"endTime":733.022,"body":"are good for you?"},{"startTime":733.022,"endTime":734.262,"body":"Because there's a lot of options."},{"startTime":734.262,"endTime":738.962,"body":"Like again, if you haven't checked it out"},{"startTime":734.262,"endTime":738.962,"body":"yet, go to the description, use that link"},{"startTime":738.962,"endTime":741.962,"body":"to the, it's going to say high protein"},{"startTime":738.962,"endTime":741.962,"body":"foods, right?"},{"startTime":741.962,"endTime":748.032,"body":"So the definitive protein cheat sheet"},{"startTime":741.962,"endTime":748.032,"body":"includes a ton of foods, like a bunch of"},{"startTime":748.032,"endTime":748.922,"body":"them."},{"startTime":749.362,"endTime":750.112,"body":"Check it out, right?"},{"startTime":750.112,"endTime":753.122,"body":"Like as you're listening to this podcast,"},{"startTime":750.112,"endTime":753.122,"body":"go and grab that."},{"startTime":753.122,"endTime":753.902,"body":"It's free."},{"startTime":753.902,"endTime":754.752,"body":"It's not a download."},{"startTime":754.752,"endTime":756.046,"body":"It's just on my website."},{"startTime":756.046,"endTime":758.106,"body":"But check it out, because here's the"},{"startTime":756.046,"endTime":758.106,"body":"thing."},{"startTime":758.226,"endTime":762.006,"body":"With so many options, I can also imagine"},{"startTime":758.226,"endTime":762.006,"body":"that sometimes you maybe even feel a"},{"startTime":762.006,"endTime":762.686,"body":"little overwhelmed."},{"startTime":762.686,"endTime":764.306,"body":"You're not really sure what to go with."},{"startTime":764.306,"endTime":768.926,"body":"So let's now give you a few criteria to"},{"startTime":764.306,"endTime":768.926,"body":"kind of base your decisions on."},{"startTime":768.926,"endTime":771.286,"body":"And of course, I want you to be in charge"},{"startTime":768.926,"endTime":771.286,"body":"here."},{"startTime":771.286,"endTime":772.746,"body":"I'm not going to tell you here."},{"startTime":772.746,"endTime":774.206,"body":"These are the 10 best foods."},{"startTime":774.206,"endTime":779.086,"body":"And by the way, there are some cheat"},{"startTime":774.206,"endTime":779.086,"body":"sheets in the blog as well with a couple"},{"startTime":779.086,"endTime":780.066,"body":"of quick hits."},{"startTime":780.066,"endTime":784.07,"body":"But basically, I want you to think about"},{"startTime":780.066,"endTime":784.07,"body":"these questions."},{"startTime":784.334,"endTime":787.834,"body":"So in order to figure out what protein"},{"startTime":784.334,"endTime":787.834,"body":"sources you want to include in your diet,"},{"startTime":787.834,"endTime":790.154,"body":"ask yourself the following questions."},{"startTime":790.274,"endTime":794.294,"body":"Number one, is the source a complete"},{"startTime":790.274,"endTime":794.294,"body":"protein source?"},{"startTime":794.394,"endTime":796.634,"body":"Do we cover our amino acids?"},{"startTime":797.214,"endTime":800.594,"body":"If you go with the plant -based option,"},{"startTime":797.214,"endTime":800.594,"body":"hey, maybe we have to make a combination"},{"startTime":800.594,"endTime":803.206,"body":"of foods there so that we can cover all of"},{"startTime":800.594,"endTime":803.206,"body":"them."},{"startTime":804.718,"endTime":806.238,"body":"I know it gets a little bit more"},{"startTime":804.718,"endTime":806.238,"body":"complicated."},{"startTime":806.238,"endTime":806.978,"body":"I will say this."},{"startTime":806.978,"endTime":811.538,"body":"If you hit your proteins on a plant -based"},{"startTime":806.978,"endTime":811.538,"body":"diet, you're probably fine."},{"startTime":811.558,"endTime":814.208,"body":"But then again, maybe use chronometer and"},{"startTime":811.558,"endTime":814.208,"body":"maybe kind of look into those kinds of"},{"startTime":814.208,"endTime":815.078,"body":"things."},{"startTime":815.118,"endTime":819.978,"body":"Now, do you have any sensitivities slash"},{"startTime":815.118,"endTime":819.978,"body":"allergies to any of those foods?"},{"startTime":819.978,"endTime":825.798,"body":"Hey, we could be talking, you know, eggs,"},{"startTime":819.978,"endTime":825.798,"body":"for example, as healthy as they are,"},{"startTime":825.798,"endTime":828.318,"body":"common sensitivity for some people, right?"},{"startTime":828.378,"endTime":830.318,"body":"Same tapestry with some dairy products."},{"startTime":830.318,"endTime":831.628,"body":"I'm saying some, right?"},{"startTime":831.628,"endTime":833.378,"body":"Because people really kind of like..."},{"startTime":833.378,"endTime":836.478,"body":"demonized dairy, even though it's really"},{"startTime":833.378,"endTime":836.478,"body":"not that bad, just kind of depends what"},{"startTime":836.478,"endTime":837.498,"body":"you're getting."},{"startTime":837.578,"endTime":841.418,"body":"Usually it has to do with other"},{"startTime":837.578,"endTime":841.418,"body":"sensitivities, which again, we should"},{"startTime":841.418,"endTime":843.938,"body":"probably do like a digestion deep dive."},{"startTime":844.118,"endTime":848.358,"body":"But that being said, do we digest a food"},{"startTime":844.118,"endTime":848.358,"body":"well?"},{"startTime":848.358,"endTime":852.858,"body":"If we go with a plant -based option and"},{"startTime":848.358,"endTime":852.858,"body":"we, for example, can upset stomach because"},{"startTime":852.858,"endTime":856.398,"body":"we're getting too much fiber in, for"},{"startTime":852.858,"endTime":856.398,"body":"example, or maybe something like a dairy"},{"startTime":856.398,"endTime":856.768,"body":"product."},{"startTime":856.768,"endTime":858.934,"body":"Okay, maybe we shouldn't have that food."},{"startTime":887.518,"endTime":890.798,"body":"Then will you go with a leaner or fattier"},{"startTime":887.518,"endTime":890.798,"body":"option?"},{"startTime":890.798,"endTime":895.058,"body":"I feel like lean proteins are a little bit"},{"startTime":890.798,"endTime":895.058,"body":"kind of like overrated."},{"startTime":895.058,"endTime":895.658,"body":"Don't get me wrong."},{"startTime":895.658,"endTime":896.288,"body":"I love them."},{"startTime":896.288,"endTime":897.4580000000001,"body":"I think they're great."},{"startTime":897.4580000000001,"endTime":901.8380000000001,"body":"And by definition, like they are the"},{"startTime":897.4580000000001,"endTime":901.8380000000001,"body":"easiest to puzzle your macros with."},{"startTime":901.8380000000001,"endTime":903.438,"body":"But here's the thing."},{"startTime":903.438,"endTime":905.158,"body":"When that's the case, right?"},{"startTime":905.778,"endTime":909.818,"body":"Now people start to get the idea of, okay,"},{"startTime":905.778,"endTime":909.818,"body":"so fattier options are bad."},{"startTime":909.818,"endTime":910.818,"body":"That's not true."},{"startTime":910.818,"endTime":914.1980000000001,"body":"I just mentioned salmon, one of the best"},{"startTime":910.818,"endTime":914.1980000000001,"body":"foods you can get."},{"startTime":914.1980000000001,"endTime":916.738,"body":"If you can get a wild caught salmon,"},{"startTime":917.566,"endTime":918.746,"body":"Amazing, amazing."},{"startTime":918.746,"endTime":923.686,"body":"That's really like one of the best foods I"},{"startTime":918.746,"endTime":923.686,"body":"feel like you can eat without glorifying"},{"startTime":923.686,"endTime":925.306,"body":"any specific foods."},{"startTime":925.306,"endTime":929.706,"body":"For most people, like getting some in, it"},{"startTime":925.306,"endTime":929.706,"body":"would be very, very good for you."},{"startTime":929.966,"endTime":936.046,"body":"So again, go to the protein cheat sheet"},{"startTime":929.966,"endTime":936.046,"body":"and you'll see from top to bottom, your"},{"startTime":936.046,"endTime":939.1460000000001,"body":"leanest options all the way down to the"},{"startTime":936.046,"endTime":939.1460000000001,"body":"fattier ones."},{"startTime":939.446,"endTime":940.746,"body":"Again, they're not good or bad."},{"startTime":940.746,"endTime":942.7860000000001,"body":"They're just different tools for different"},{"startTime":940.746,"endTime":942.7860000000001,"body":"scenarios."},{"startTime":942.7860000000001,"endTime":945.764,"body":"If you're cutting, you're going to have"},{"startTime":942.7860000000001,"endTime":945.764,"body":"fewer calories to play with."},{"startTime":945.822,"endTime":948.462,"body":"If you're maintenance or even bulking,"},{"startTime":945.822,"endTime":948.462,"body":"hey, maybe you want to have a fattier"},{"startTime":948.462,"endTime":949.3820000000001,"body":"option."},{"startTime":950.542,"endTime":951.7420000000001,"body":"Next question."},{"startTime":951.842,"endTime":953.702,"body":"Do I enjoy eating this food?"},{"startTime":953.702,"endTime":954.5020000000001,"body":"Super important."},{"startTime":954.5020000000001,"endTime":958.722,"body":"Like, it's almost funny to put that in the"},{"startTime":954.5020000000001,"endTime":958.722,"body":"list here, but let's not forget that we"},{"startTime":958.722,"endTime":960.6020000000001,"body":"want to eat something we actually like."},{"startTime":960.6020000000001,"endTime":961.6220000000001,"body":"Make sense?"},{"startTime":961.962,"endTime":966.342,"body":"Because I feel like, again, with the lean"},{"startTime":961.962,"endTime":966.342,"body":"options, there's a lot of white fish,"},{"startTime":966.342,"endTime":967.402,"body":"chicken breast, those kind of things."},{"startTime":967.402,"endTime":969.462,"body":"And I love those foods personally."},{"startTime":969.8620000000001,"endTime":972.2520000000001,"body":"But maybe you're listening and you're"},{"startTime":969.8620000000001,"endTime":972.2520000000001,"body":"like, I kind of don't like those foods."},{"startTime":972.2520000000001,"endTime":972.892,"body":"That is okay."},{"startTime":972.892,"endTime":974.062,"body":"That's fine."},{"startTime":974.494,"endTime":979.644,"body":"We just want to make sure that you include"},{"startTime":974.494,"endTime":979.644,"body":"foods that you just enjoy eating because"},{"startTime":979.644,"endTime":982.9340000000001,"body":"that's what's going to make nutrition"},{"startTime":979.644,"endTime":982.9340000000001,"body":"sustainable for you as well."},{"startTime":984.4780000000001,"endTime":987.798,"body":"And last but not least, does it align with"},{"startTime":984.4780000000001,"endTime":987.798,"body":"my values?"},{"startTime":987.798,"endTime":992.308,"body":"Meaning, if you're thinking veganism or"},{"startTime":987.798,"endTime":992.308,"body":"certain religions, hey, like maybe you"},{"startTime":992.308,"endTime":997.658,"body":"don't want to or you can't eat, you know,"},{"startTime":992.308,"endTime":997.658,"body":"animal foods for whatever reason."},{"startTime":997.658,"endTime":998.558,"body":"Okay, cool."},{"startTime":998.558,"endTime":999.9580000000001,"body":"That is totally fine."},{"startTime":999.9580000000001,"endTime":1005.658,"body":"You can include whatever foods you prefer,"},{"startTime":999.9580000000001,"endTime":1005.658,"body":"whatever food you like, right?"},{"startTime":1005.658,"endTime":1008.188,"body":"But it needs to align with your values."},{"startTime":1008.188,"endTime":1013.3580000000001,"body":"I talked to someone recently, a client of"},{"startTime":1008.188,"endTime":1013.3580000000001,"body":"mine, and she was like, hey, you know,"},{"startTime":1013.3580000000001,"endTime":1013.7900000000001,"body":"like,"},{"startTime":1013.7900000000001,"endTime":1016.75,"body":"I do feel better with the protein that"},{"startTime":1013.7900000000001,"endTime":1016.75,"body":"we've increased."},{"startTime":1016.75,"endTime":1022.36,"body":"However, you know, I feel a little bit, a"},{"startTime":1016.75,"endTime":1022.36,"body":"little bad for, you know, having more, you"},{"startTime":1022.36,"endTime":1023.83,"body":"know, animal options."},{"startTime":1023.83,"endTime":1025.53,"body":"I kind of feel bad about that."},{"startTime":1025.53,"endTime":1029.57,"body":"And, you know, I'd like to go back to some"},{"startTime":1025.53,"endTime":1029.57,"body":"more plant -based options or vegetarian."},{"startTime":1029.57,"endTime":1030.33,"body":"Okay, great."},{"startTime":1030.33,"endTime":1031.15,"body":"That's cool."},{"startTime":1031.15,"endTime":1034.74,"body":"And this is exactly what I mean, because"},{"startTime":1031.15,"endTime":1034.74,"body":"we could be looking at that increased"},{"startTime":1034.74,"endTime":1039.37,"body":"protein intake, which by the way, does not"},{"startTime":1034.74,"endTime":1039.37,"body":"have to be from an animal option, right?"},{"startTime":1039.37,"endTime":1043.5819999999999,"body":"If you now start to feel bad about that,"},{"startTime":1039.37,"endTime":1043.5819999999999,"body":"okay, let's change it, right?"},{"startTime":1043.5819999999999,"endTime":1047.072,"body":"Let's change that because obviously it's"},{"startTime":1043.5819999999999,"endTime":1047.072,"body":"playing into your mindset and we don't"},{"startTime":1047.072,"endTime":1048.022,"body":"want that."},{"startTime":1048.662,"endTime":1051.762,"body":"So that being said, right, how to hit your"},{"startTime":1048.662,"endTime":1051.762,"body":"proteins."},{"startTime":1051.762,"endTime":1052.8220000000001,"body":"Let's not get to it."},{"startTime":1052.8220000000001,"endTime":1055.162,"body":"And again, if you haven't yet, go check"},{"startTime":1052.8220000000001,"endTime":1055.162,"body":"out the cheat sheet."},{"startTime":1055.162,"endTime":1056.142,"body":"That's what this is for."},{"startTime":1056.142,"endTime":1059.122,"body":"It's supposed to go along with this"},{"startTime":1056.142,"endTime":1059.122,"body":"podcast."},{"startTime":1059.122,"endTime":1062.182,"body":"Knowing what to eat in order to hit your"},{"startTime":1059.122,"endTime":1062.182,"body":"proteins."},{"startTime":1062.462,"endTime":1062.762,"body":"Right."},{"startTime":1062.762,"endTime":1063.3020000000001,"body":"It's cool."},{"startTime":1063.3020000000001,"endTime":1063.952,"body":"It's good to know."},{"startTime":1063.952,"endTime":1064.742,"body":"Right."},{"startTime":1064.742,"endTime":1068.692,"body":"And understanding what it does for your"},{"startTime":1064.742,"endTime":1068.692,"body":"body again is important, but you want to"},{"startTime":1068.692,"endTime":1070.202,"body":"know how right."},{"startTime":1070.202,"endTime":1073.662,"body":"That is the one that is the one for a lot"},{"startTime":1070.202,"endTime":1073.662,"body":"of people."},{"startTime":1073.662,"endTime":1074.662,"body":"Right?"},{"startTime":1074.742,"endTime":1079.462,"body":"Because it's like, okay, I know there's"},{"startTime":1074.742,"endTime":1079.462,"body":"like dairy and meats and fish, whatever."},{"startTime":1079.762,"endTime":1084.5720000000001,"body":"Yet here I am, like by the end of the day,"},{"startTime":1079.762,"endTime":1084.5720000000001,"body":"being left with, you know, a hundred grams"},{"startTime":1084.5720000000001,"endTime":1086.0620000000001,"body":"that I still need to hit."},{"startTime":1086.082,"endTime":1087.522,"body":"Of course it's going to be hard."},{"startTime":1087.522,"endTime":1088.702,"body":"Makes sense."},{"startTime":1089.082,"endTime":1092.722,"body":"Cause a lot of times people are just not"},{"startTime":1089.082,"endTime":1092.722,"body":"intentional."},{"startTime":1092.722,"endTime":1097.032,"body":"People are very reactive and they're kind"},{"startTime":1092.722,"endTime":1097.032,"body":"of, you know, collecting a bit of protein"},{"startTime":1097.032,"endTime":1099.692,"body":"here and there throughout the day, but"},{"startTime":1097.032,"endTime":1099.692,"body":"it's very right."},{"startTime":1099.692,"endTime":1101.922,"body":"There's no plan in place."},{"startTime":1101.922,"endTime":1103.038,"body":"Again,"},{"startTime":1103.038,"endTime":1107.798,"body":"If you're left with a hundred grams of"},{"startTime":1103.038,"endTime":1107.798,"body":"protein money in the day, of course, it's"},{"startTime":1107.798,"endTime":1109.6380000000001,"body":"going to be hard to be catching your own."},{"startTime":1109.6380000000001,"endTime":1111.1580000000001,"body":"If you think."},{"startTime":1111.598,"endTime":1116.3880000000001,"body":"You hit your 10K steps and you all of a"},{"startTime":1111.598,"endTime":1116.3880000000001,"body":"sudden still have like 8K left in your"},{"startTime":1116.3880000000001,"endTime":1121.1380000000001,"body":"evening, that's going to be a hike to"},{"startTime":1116.3880000000001,"endTime":1121.1380000000001,"body":"where, hey, if we just get a few quick"},{"startTime":1121.1380000000001,"endTime":1124.378,"body":"walks in during the day, it's much easier"},{"startTime":1121.1380000000001,"endTime":1124.378,"body":"to hit your steps."},{"startTime":1124.378,"endTime":1125.438,"body":"Same type of deal here."},{"startTime":1125.438,"endTime":1127.068,"body":"You want to think about it this way,"},{"startTime":1125.438,"endTime":1127.068,"body":"right?"},{"startTime":1127.068,"endTime":1130.498,"body":"So we want to be proactive, not reactive."},{"startTime":1130.778,"endTime":1132.99,"body":"I want you to really think of."},{"startTime":1132.99,"endTime":1137.19,"body":"your protein, not from that daily intake,"},{"startTime":1132.99,"endTime":1137.19,"body":"because you don't hit your daily intake."},{"startTime":1137.19,"endTime":1141.31,"body":"You hit meals, you eat meals, you don't"},{"startTime":1137.19,"endTime":1141.31,"body":"eat everything in one go, right?"},{"startTime":1141.31,"endTime":1144.01,"body":"So let's think about that in meals."},{"startTime":1144.01,"endTime":1145.95,"body":"And now you start to get it."},{"startTime":1146.19,"endTime":1149.74,"body":"So here are my five steps, or basically"},{"startTime":1146.19,"endTime":1149.74,"body":"six, kind of depending on whether you're"},{"startTime":1149.74,"endTime":1150.83,"body":"track or not."},{"startTime":1151.19,"endTime":1154.5900000000001,"body":"Number one, I already gave you that"},{"startTime":1151.19,"endTime":1154.5900000000001,"body":"formula, right?"},{"startTime":1154.5900000000001,"endTime":1160.78,"body":"Anywhere between 1 .8 up to 2 .2 grams per"},{"startTime":1154.5900000000001,"endTime":1160.78,"body":"kilo of body weight, or 0 .8 up to one"},{"startTime":1160.78,"endTime":1162.878,"body":"gram per pound of body weight."},{"startTime":1162.878,"endTime":1164.238,"body":"and use your goal weight for that."},{"startTime":1164.238,"endTime":1167.498,"body":"Like I said earlier, we do have a"},{"startTime":1164.238,"endTime":1167.498,"body":"calculator on our website."},{"startTime":1167.498,"endTime":1169.698,"body":"Check out the blog, it's right there."},{"startTime":1169.958,"endTime":1172.358,"body":"Step two, like how many meals do you wanna"},{"startTime":1169.958,"endTime":1172.358,"body":"have?"},{"startTime":1172.358,"endTime":1178.858,"body":"Because again, if I wanna hit 200 grams of"},{"startTime":1172.358,"endTime":1178.858,"body":"protein, that is not one big pile of"},{"startTime":1178.858,"endTime":1179.858,"body":"protein, you know?"},{"startTime":1179.858,"endTime":1182.078,"body":"No, like I eat five times a day."},{"startTime":1182.078,"endTime":1183.298,"body":"Guess what?"},{"startTime":1183.318,"endTime":1188.1580000000001,"body":"200 protein, divide that by five, which is"},{"startTime":1183.318,"endTime":1188.1580000000001,"body":"the next step, right?"},{"startTime":1188.1580000000001,"endTime":1190.984,"body":"Because now we need how much, or we know"},{"startTime":1188.1580000000001,"endTime":1190.984,"body":"how much we need."},{"startTime":1191.294,"endTime":1194.354,"body":"We know how many meals we want to have, in"},{"startTime":1191.294,"endTime":1194.354,"body":"my case five."},{"startTime":1194.414,"endTime":1200.824,"body":"Next step, step three, is dividing that so"},{"startTime":1194.414,"endTime":1200.824,"body":"that we get to, in my case, 40 grams of"},{"startTime":1200.824,"endTime":1201.7540000000001,"body":"protein per meal."},{"startTime":1201.7540000000001,"endTime":1202.934,"body":"Make sense?"},{"startTime":1203.674,"endTime":1205.534,"body":"40, 40, 40, 40, 40."},{"startTime":1205.534,"endTime":1206.0240000000001,"body":"Guess what?"},{"startTime":1206.0240000000001,"endTime":1207.434,"body":"Now we're at 200."},{"startTime":1207.9940000000001,"endTime":1211.7740000000001,"body":"So of course, if you go about your"},{"startTime":1207.9940000000001,"endTime":1211.7740000000001,"body":"breakfast and you have like five or 10,"},{"startTime":1211.7740000000001,"endTime":1213.814,"body":"there's nothing, you're already behind."},{"startTime":1213.934,"endTime":1215.074,"body":"Now it's lunch."},{"startTime":1215.074,"endTime":1218.094,"body":"Oh, we have a little cracker, whatever it"},{"startTime":1215.074,"endTime":1218.094,"body":"is, right?"},{"startTime":1218.094,"endTime":1220.674,"body":"Okay, not that that's bad, but yes, we're"},{"startTime":1218.094,"endTime":1220.674,"body":"missing our protein again."},{"startTime":1220.674,"endTime":1221.404,"body":"Okay."},{"startTime":1221.404,"endTime":1225.394,"body":"Before you know it, we're like 80 grams of"},{"startTime":1221.404,"endTime":1225.394,"body":"protein behind."},{"startTime":1225.4940000000001,"endTime":1228.414,"body":"And the more that happens, the more"},{"startTime":1225.4940000000001,"endTime":1228.414,"body":"difficult it becomes to catch up."},{"startTime":1228.414,"endTime":1230.374,"body":"So we want to be proactive."},{"startTime":1230.394,"endTime":1233.534,"body":"Every single meal, you want to have your"},{"startTime":1230.394,"endTime":1233.534,"body":"proteins."},{"startTime":1233.534,"endTime":1237.734,"body":"Now I just shared that, you know, for me"},{"startTime":1233.534,"endTime":1237.734,"body":"it's actually 40 plus at the current"},{"startTime":1237.734,"endTime":1238.574,"body":"moment."},{"startTime":1238.934,"endTime":1242.894,"body":"But what you want to do is of course"},{"startTime":1238.934,"endTime":1242.894,"body":"calculate it for yourself."},{"startTime":1242.894,"endTime":1246.944,"body":"For most people listening, it's likely"},{"startTime":1242.894,"endTime":1246.944,"body":"going to be around 30 grams of protein per"},{"startTime":1246.944,"endTime":1247.854,"body":"meal."},{"startTime":1248.4940000000001,"endTime":1249.728,"body":"Guess what?"},{"startTime":1250.462,"endTime":1253.132,"body":"By now you should have really checked out"},{"startTime":1250.462,"endTime":1253.132,"body":"the protein cheat sheet, but I'm going to"},{"startTime":1253.132,"endTime":1254.102,"body":"plug it one more time."},{"startTime":1254.102,"endTime":1257.0520000000001,"body":"Go to the description, watch it because"},{"startTime":1254.102,"endTime":1257.0520000000001,"body":"check this out."},{"startTime":1257.0520000000001,"endTime":1262.152,"body":"When you scroll through that cheat sheet,"},{"startTime":1257.0520000000001,"endTime":1262.152,"body":"it's going to show you exactly how much of"},{"startTime":1262.152,"endTime":1264.902,"body":"your certain food you need in order to hit"},{"startTime":1262.152,"endTime":1264.902,"body":"30 grams."},{"startTime":1265.162,"endTime":1268.962,"body":"So I made it so simple for you that you"},{"startTime":1265.162,"endTime":1268.962,"body":"don't even have to calculate this stuff."},{"startTime":1269.0620000000001,"endTime":1274.902,"body":"Let you go into that list, pick your food"},{"startTime":1269.0620000000001,"endTime":1274.902,"body":"and it shows you how much you need."},{"startTime":1274.982,"endTime":1276.31,"body":"It's simple as that."},{"startTime":1277.982,"endTime":1282.8220000000001,"body":"What you want to do is just decide, hey,"},{"startTime":1277.982,"endTime":1282.8220000000001,"body":"okay, I know how much I need."},{"startTime":1283.282,"endTime":1286.842,"body":"I know which foods I want to have, how"},{"startTime":1283.282,"endTime":1286.842,"body":"many meals."},{"startTime":1287.142,"endTime":1289.942,"body":"Let me now pick from the list, put it"},{"startTime":1287.142,"endTime":1289.942,"body":"together."},{"startTime":1289.942,"endTime":1291.202,"body":"There you go."},{"startTime":1291.442,"endTime":1294.162,"body":"And I talked about the bonus step, right?"},{"startTime":1294.602,"endTime":1295.8220000000001,"body":"Let's do this."},{"startTime":1295.8220000000001,"endTime":1300.512,"body":"If you are tracking in an app like"},{"startTime":1295.8220000000001,"endTime":1300.512,"body":"Chronometer, go ahead and pre -log your"},{"startTime":1300.512,"endTime":1302.582,"body":"meals or at least your proteins."},{"startTime":1302.582,"endTime":1303.602,"body":"You'd be surprised."},{"startTime":1303.602,"endTime":1306.0420000000001,"body":"Even if you just do that, open your"},{"startTime":1303.602,"endTime":1306.0420000000001,"body":"tracking app."},{"startTime":1306.0420000000001,"endTime":1307.71,"body":"You can do it now if you want to, but..."},{"startTime":1307.71,"endTime":1312.18,"body":"open your tracking app, go in and use"},{"startTime":1307.71,"endTime":1312.18,"body":"plugin for your breakfast, for your lunch,"},{"startTime":1312.18,"endTime":1316.91,"body":"dinner, et cetera, until you have your"},{"startTime":1312.18,"endTime":1316.91,"body":"five or four, whatever, you know, servings"},{"startTime":1316.91,"endTime":1319.65,"body":"of just about 30 grams of protein."},{"startTime":1319.65,"endTime":1320.95,"body":"And guess what?"},{"startTime":1321.47,"endTime":1324.53,"body":"That is the most important macronutrient"},{"startTime":1321.47,"endTime":1324.53,"body":"covered already."},{"startTime":1325.3500000000001,"endTime":1327.65,"body":"Then all you gotta do is actually eat it."},{"startTime":1327.71,"endTime":1333.1000000000001,"body":"But what this is gonna do is allow you to"},{"startTime":1327.71,"endTime":1333.1000000000001,"body":"be proactive instead of reactive, instead"},{"startTime":1333.1000000000001,"endTime":1336.03,"body":"of standing in the kitchen, you know,"},{"startTime":1336.03,"endTime":1339.79,"body":"Fridge door open scratching your head"},{"startTime":1336.03,"endTime":1339.79,"body":"being like, like, I don't know how to hit"},{"startTime":1339.79,"endTime":1340.6100000000001,"body":"my proteins."},{"startTime":1340.6100000000001,"endTime":1342.6100000000001,"body":"I don't know what to eat, how much,"},{"startTime":1340.6100000000001,"endTime":1342.6100000000001,"body":"whatever."},{"startTime":1342.65,"endTime":1347.33,"body":"Instead of that, you now already have it"},{"startTime":1342.65,"endTime":1347.33,"body":"in your app and you can just go in and be"},{"startTime":1347.33,"endTime":1348.43,"body":"like, oh yeah, okay, cool."},{"startTime":1348.43,"endTime":1350.99,"body":"I know I need this much from this food."},{"startTime":1350.99,"endTime":1351.81,"body":"Boom."},{"startTime":1351.8500000000001,"endTime":1353.13,"body":"It's going to save you time."},{"startTime":1353.13,"endTime":1354.51,"body":"It's going to make it way easier."},{"startTime":1354.51,"endTime":1358.29,"body":"And that's how I go about all of my meals"},{"startTime":1354.51,"endTime":1358.29,"body":"or all of them."},{"startTime":1358.29,"endTime":1360.01,"body":"Let me say four out of five."},{"startTime":1360.01,"endTime":1362.0900000000001,"body":"I pre -track last meal of the day."},{"startTime":1362.0900000000001,"endTime":1363.47,"body":"I want to have variety, right?"},{"startTime":1363.47,"endTime":1365.864,"body":"I usually have, you know, different meals"},{"startTime":1363.47,"endTime":1365.864,"body":"then."},{"startTime":1366.3020000000001,"endTime":1370.922,"body":"And just like that, you can cover most of"},{"startTime":1366.3020000000001,"endTime":1370.922,"body":"your nutrition, keeping it super simple,"},{"startTime":1370.962,"endTime":1375.162,"body":"still changing it up if you want to,"},{"startTime":1370.962,"endTime":1375.162,"body":"without making it too difficult."},{"startTime":1375.702,"endTime":1379.882,"body":"So follow those steps and you'll never not"},{"startTime":1375.702,"endTime":1379.882,"body":"hit your proteins anymore."},{"startTime":1380.142,"endTime":1383.102,"body":"Now, I hope that you liked this episode,"},{"startTime":1380.142,"endTime":1383.102,"body":"bit of a shorter one."},{"startTime":1383.102,"endTime":1386.912,"body":"I think it's really important to cover"},{"startTime":1383.102,"endTime":1386.912,"body":"that protein because I see so many people"},{"startTime":1386.912,"endTime":1388.222,"body":"still struggle with it."},{"startTime":1388.222,"endTime":1391.3220000000001,"body":"It's the number one topic I get questions"},{"startTime":1388.222,"endTime":1391.3220000000001,"body":"about."},{"startTime":1391.3220000000001,"endTime":1394.922,"body":"And I feel like with this cheat sheet,"},{"startTime":1391.3220000000001,"endTime":1394.922,"body":"there's just no reason not to hit it"},{"startTime":1394.922,"endTime":1395.714,"body":"anymore."},{"startTime":1396.2540000000001,"endTime":1401.394,"body":"Go through the blog, scroll through your"},{"startTime":1396.2540000000001,"endTime":1401.394,"body":"cheat sheet."},{"startTime":1401.674,"endTime":1405.414,"body":"And of course, thank you for listening,"},{"startTime":1401.674,"endTime":1405.414,"body":"but I want you to do something with this."},{"startTime":1405.414,"endTime":1407.534,"body":"I want you to put this in action."},{"startTime":1407.7740000000001,"endTime":1410.414,"body":"Do something with the cheat sheet."},{"startTime":1410.414,"endTime":1411.874,"body":"Print it out if you want to."},{"startTime":1411.874,"endTime":1414.354,"body":"I can send it to you as a PDF if you want."},{"startTime":1414.354,"endTime":1416.834,"body":"No strings attached, just happy to help."},{"startTime":1416.834,"endTime":1421.384,"body":"But do something with this stuff, because"},{"startTime":1416.834,"endTime":1421.384,"body":"if you now kind of go, ah, you know, that"},{"startTime":1421.384,"endTime":1422.7740000000001,"body":"was cool, sound was good."},{"startTime":1422.7740000000001,"endTime":1425.842,"body":"But if you don't actually put it in the"},{"startTime":1422.7740000000001,"endTime":1425.842,"body":"action,"},{"startTime":1426.654,"endTime":1427.674,"body":"Right?"},{"startTime":1427.674,"endTime":1429.974,"body":"Without action, you're not going to get"},{"startTime":1427.674,"endTime":1429.974,"body":"anywhere."},{"startTime":1429.9940000000001,"endTime":1435.334,"body":"So again, promise yourself, don't even do"},{"startTime":1429.9940000000001,"endTime":1435.334,"body":"it for me, promise yourself to sit down,"},{"startTime":1435.334,"endTime":1438.154,"body":"go through those five or six steps that I"},{"startTime":1435.334,"endTime":1438.154,"body":"said."},{"startTime":1438.434,"endTime":1439.634,"body":"Look into that cheat sheet."},{"startTime":1439.634,"endTime":1440.544,"body":"Be like, oh, you know what?"},{"startTime":1440.544,"endTime":1441.874,"body":"Okay, let me try this now."},{"startTime":1441.874,"endTime":1443.654,"body":"Let me pre -track that in chronometer."},{"startTime":1443.654,"endTime":1444.7740000000001,"body":"Let me now see."},{"startTime":1444.7740000000001,"endTime":1447.034,"body":"And you'd be surprised how easy it gets."},{"startTime":1447.314,"endTime":1448.084,"body":"Thank you for listening."},{"startTime":1448.084,"endTime":1450.554,"body":"Once again, I'll talk to you very soon."},{"startTime":1450.594,"endTime":1451.4940000000001,"body":"You made a massive favor."},{"startTime":1451.4940000000001,"endTime":1454.3020000000001,"body":"If you enjoyed this episode, drop us a"},{"startTime":1451.4940000000001,"endTime":1454.3020000000001,"body":"quick five star rating."},{"startTime":1454.3020000000001,"endTime":1458.622,"body":"on Apple or Spotify, or if you're watching"},{"startTime":1454.3020000000001,"endTime":1458.622,"body":"from YouTube, make sure to subscribe and"},{"startTime":1458.622,"endTime":1461.02,"body":"then we'll talk to you next episode."}]}