The Win On Purpose Podcast

14: "Let's Talk Macros" Series: PT 2- Protein!

• Adam Kelley • Episode 14

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Welcome to the "Let's Talk Macros" Educational series! Protein is the focus of our latest discussion, highlighting its essential role in health, the benefits of adequate consumption, and how to incorporate it into your diet effectively. By the end, listeners will gain valuable insights into maximizing their protein intake and dispelling common myths. 
• Explains the components and sources of protein 
• Discusses ten benefits of adequate protein consumption 
• Highlights protein's role in muscle mass and strength 
• Explores protein's impact on appetite and cravings 
• Clarifies misconceptions about protein and kidney health 
• Emphasizes the importance of increased protein intake with aging 
• Provides guidelines on determining personal protein needs

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Speaker 1:

What's up, guys? Welcome back to the Win On Purpose podcast. This is part two of our new series. Let's Talk Macros, and this is all about protein. We're gonna talk about what protein is, how you can get it, what are the benefits of it or at least some of the benefits of it and also how you can estimate how much protein you should consume to at least get started on your journey. All right, guys, so hope you enjoy this episode and we'll see you on the other side.

Speaker 2:

Welcome to the Win On Purpose podcast From health and fitness, business, personal development, relationships and more. We promise you will find inspiration to help you win on purpose in all areas of your life journey. Now for your host, adam Kelly areas of your life journey.

Speaker 1:

Now for your host, adam Kelly. What's up, my people? I hope you guys are having the best start of the week possible that you can have. It is Monday morning. We are back with another episode and this is going to be a good one.

Speaker 1:

So the last episode, as you guys know, if you listen to it, which if you haven't stopped this one and go back and check it out, because it's the intro to a at least four or five part series that we're going to be doing here. So it kind of sets the backdrop for what I'm about to do these next few episodes. So you guys go check that out. But if you have, then you you know we are doing a series called let's talk macros, in which I am explaining to you guys what macronutrients are, where you can get them, why they're beneficial for us, why you should know these terms and know what these are and how you can utilize this information to formulate your health plan and to just increase your knowledge, because we know that knowledge is power. So also I want to say I, as you guys can see if you're watching the video on YouTube, we have a new mic system here than we've had in our first episode that we aired and I'm kind of getting used to it. It's definitely a lot different than the one I used previously. So the last episode I wasn't a huge fan of the sound quality. We're still kind of getting to figure it out where the mic needs to be placed, things like that, as we're learning as we go. So I appreciate you guys for bearing with me as I figure out the sound and try to create the best clear sound that I can with what we have for you guys. So, with all that being said, before we proceed into this week's episode, I would like to say, if you are listening to this or watching this, if you don't mind giving us a good rating preferably five stars, preferably if you feel that we earn it, if you guys would, you know, just engage with the content. Comments like shares, all that stuff, guys. It really helps us out, really helps us build up this podcast, get it out there to the people that need it and really have a chance to make an impact in this world. So, please, if you would do that little favor for your boy. All All right. So we're here at the transform health initiative private training facility headquarters. All right. So if you guys are in the more area, come check us out. We love to work with you and help you reach your goals and win on purpose. But with all that being said, let's get into the episode.

Speaker 1:

So this one, we're going to break down the most important macronutrient, the one that we should be prioritizing the most, that should have most of our focus when it comes to our nutrition, and that is protein. All right, super, super important. So what is it? Proteins are large, complex molecules that play critical roles in the body, primarily for structure, function and regulation of the body's tissues and organs. Protein molecules are made up of amino acids which are used for many processes within the body. All right, so protein we're going to get it from usually animal products is probably the best source of protein.

Speaker 1:

You know some plants have protein, but they're what we call incomplete proteins, which basically, you know. Shortening that up of what that means is an incomplete protein is a protein source that does not have all of the amino acids that our body needs to function, have all of the amino acids that our body needs to function. So if you're eating an incomplete protein, you're not getting all of the amino acids necessary, so you're going to have to either eat other foods that provide those specific macronutrients or just stick with complete proteins for the majority of your protein consumption, and that's going to be your animal products and as, which includes dairy eggs, things like that. So sources going into that a little bit deeper, the highest quality proteins come from whey protein, which is a milk derivative. This is going to be your protein powders any form of whey, whey concentrate, whey isolate, whey hydrolysate, any of those. Also, animal meat, organs and plants like soy nuts and seeds, which are, like I said, less optimal because a lot of them are incomplete proteins, but they can work. I'm not saying that. You know people who want to be vegan, for whatever reason, that they can't be healthy. They're probably just going to have to, you know, depend a little bit more on supplementation and really being uh, hyper focused on optimizing their nutrition in order to get all the nutrients that they need that they're not getting from animal sources.

Speaker 1:

So let's break down real quick 10 benefits of adequate protein. All right, so if you work with me, rather online or in person, I'm actually reading directly from the print offs or pdfs that I send people and give people my clients as soon as we start. So I make sure to equip you guys with as much information as possible so that you're learning and growing and having a better understanding of what you're putting in your body and why it matters. So, if you work with me, you already have this information, but it's probably beneficial to listen to it again, just as a reminder. Or maybe you didn't actually look at it, which is totally fine, I get it, but now you have another source to receive this information.

Speaker 1:

So, number one of the 10 benefits of adequate protein. Now, these are not the only benefits, but these are some of the benefits. Number one it can help read, and these are not in order. Okay, this is not like priority. Number one down to 10 these are some of the benefits. Number one it can help read, and these are not in order. Okay, this is not like priority. Number one down to 10. These are just put together, all right. Number one it can help reduce appetite and hunger levels. So there's a satiety effect with protein that is tends to be more than what we get from carbohydrates and fats. All right, so it can make you feel fuller, make you feel full longer and more satisfied, which can help you control your overall energy intake and, you know, make your, your eating experience, or your nutrition, your diet experience, better, all right.

Speaker 1:

Number two helps to increase muscle mass and strength. So this is direct. This is, this is directly related to protein. Carbs and fats do not help build muscle mass or strength. Now, overall calories play into this, but as far as the building blocks of muscle tissue, which you know is responsible for our strength, that's gonna be from protein. Number three helps increase bone health and strength. So bone mineral density, protein plays a big part in the thickness and how solid our bones are. So does weight-bearing exercise. So that's another big one that you wanna pair with it if you want to make sure that your bones stay strong, especially as we continue later on in life.

Speaker 1:

Number four helps reduce cravings and the desire for a late night snacking. So this kind of ties into number one with, you know, reducing appetite and hunger levels and making us more satiated for longer periods of time. So if you you know, for a lot of people, if you have a big bolus of protein or a big serving of protein before bed, it can take away some of those late night cravings that you might normally have, that entice you to get up and go find a sweet snack or something. Number five it can help boost metabolism and increase fat burning. So there's a thermogenic effect of food and protein tends to have the highest thermogenic effect.

Speaker 1:

So in other words, the thermogenic effect of food is basically how much calories your body has to expend in order just to break down the food you're consuming. So you're actually burning calories through digestion, through eating, through the entire process, from putting it in your mouth, chewing it to excreting it. It requires burning calories, but it also burns calories just breaking down the food into its simpler form. And because protein is so complex and there's so many amino acids attached to each other, the body has to work a little bit harder to break all these down and to metabolize these peptides. So that it's very well, it's not, it doesn't make a huge difference, all right. So it's not like if you just focus on eating protein, you're never gonna be hungry, or something like that. But it can have a small effect when it comes to helping burn more calories per day. It's not like you're gonna eat protein and then you're just gonna start melting fat away. But it can help increase your thermogenic effect. It can help increase your calorie expenditure effect to help increase your calorie expenditure, which therefore is going to play to your calorie intake, which may allow you to eat a little bit more calories or not have to drop your calories so low when you're dieting if you're consuming more protein.

Speaker 1:

Number six can help lower blood pressure. Number seven help maintain weight loss Again, that satiety effect and helps preserve muscle tissue. So muscle tissue, we know, helps keep your metabolism higher because muscle tissue is very calorically expensive. It requires a lot of calories to maintain muscle tissue compared to body fat tissue. So the more muscle tissue we have, the higher metabolism is going to be, the more calories our body's going to be burning at rest, which therefore can help us maintain weight loss a little bit easier.

Speaker 1:

One thing also this is a benefit, but it's also dispelling a myth Protein does not harm healthy kidneys. So people talk about high protein diets harming kidneys, causing kidney disease, all these different things. Totally not true. If you have healthy kidneys, there is no harm. There's no studies that show harm to kidneys, even in very excessive amounts of protein. All right, let's just clear that up. Number nine it can help repair tissue after injury. So it's a building block. Again, it can help repair, you know your tissues that are injured or the supporting tissues. And number 10, it can help you stay fit while aging.

Speaker 1:

So what does that mean the older that we get? Number one our body is less efficient at utilizing the protein we consume. So if you're consuming the same amount of protein at 20, that you're consuming at 60, when you're 60, that same amount of protein is not going to have the same effect in your body as it did when you were 20. Your body's going to absorb less of that protein because our bodies basically get less efficient at everything when we age. And then also there's a condition called sarcopenia, which is basically the loss of muscle mass and it's almost directly aging. So a big part of that is, you know again, we typically don't digest and absorb as much protein that we're consuming as we age. Also, we tend to get more sedentary, less active, less physically active, less lifting, things like that that we consider doing that young people do, things like that that we consider doing that young people do, and you know just the breakdown of the body as we age. Protein consumption is a big part of this and people typically, as we get older, tend to consume less and less protein and more and more carbs and fats. So we can really help the aging process and staying fit longer by keeping more muscle mass, by making sure that we're getting adequate protein.

Speaker 1:

So what does adequate protein look like for you? It's different for each person. This is something that you can formulate the best way I would go about it. If you don't want to do any science, if you don't want to look at numbers and equations and all that, if you take your body weight, eat a gram per pound of protein. Eat a gram of protein per pound of body weight. So if you're 200 pounds, that's around 200 grams of protein. Now, if you are severely obese something like that, then you may not, you know, if you're 400 pounds but you should be 160 pounds you probably don't want to consume 400 grams of protein because that's kind of a waste of money. Your body's not going to utilize it. So I, in that case, I would consider what your goal weight is. So maybe your goal weight is 160 and you're 400 pounds, I would probably be eating closer to that. 160 to 200 grams of protein per day range, right? So that's kind of a couple easy ways that you can start consuming more protein.

Speaker 1:

If you're like most people. You probably haven't been consuming enough protein for a long time, unless you've been very, you know if you've been very proactive in consuming enough protein. If you haven't, you probably don't consume enough. Unless you know some cultures where they're basically meat based and things like that. They're probably good. If you do just a carnivore diet for health but you don't track anything, you may be good on protein consumption, but most people do not consume enough and this is a huge problem.

Speaker 1:

So that's why we start with this macronutrient. This is always the first macronutrient that I focus on when I'm setting up people's diet plan and their macros. So you know, we figure out how many how much protein that they need to consume. We figure out how many calories that is again, in the last episode we talked about protein is four uh calories per gram of protein. So we figure out how many calories that is. We subtract that from their maintenance calories and then we break down what calories are left into carbs and fats based on their preference.

Speaker 1:

But we always start with protein, because that's the most important for your health and the macronutrient that can have the biggest effect on your diet and on your well-being. So always start with protein, all right? So that's it for this episode, guys. Next episode we're gonna jump into the carbohydrate discussion, break that down for you guys and dispel some misconceptions about carbohydrates. So stay tuned for the next episode. And whatever you do today, guys, make sure you do something good for yourself, something good for your health, something good for those you love and, whatever you do, make sure you win on purpose. Talk to you next time.