In this episode 17 protocols
▶ 3:58 Track Calories Consistently Behaviors “And what I'll say is, okay, I understand where you're coming from, but typically if it's off, it's gonna be consistently off. And if you're consistent with how you track it, eventually you'll be able to know kind of what you're taking in.” ▷ 7:46 Daily Morning Weigh-Ins and Weekly Average Weight Tracking Behaviors “And I'll tell people like, if you're going to make an intentional weight loss a goal, and again, this can be different for different people, but typically I tell people, weigh in first thing in the morning or I have to go to the bathroom, do it every day and take the average of that for the week and then compare that to the next week's average.” ▷ 12:16 Protein Intake Diet “I mean, I think the benefits really start to plateau out around 1.6 grams per kilogram of body weight. There's some evidence that maybe even up to like 2.4 or 2.8 grams per kilo may give like a little bit more benefit.” ▷ 14:23 Distribute Protein Intake Across the Day Behaviors “So to answer your question, I do think that timing and frequency matters a not so much frequency, but distribution more so. But it's a much smaller lever than just getting enough total protein in.” ▷ 14:39 Isolated Plant Protein Supplements “And now I think I've come back to you can, it just requires a little bit more planning. And I don't want to say always, but it's very difficult to do without an isolated source of protein.” ▷ 16:46 Soy Protein Supplements “So that can be a decent source of protein because it is a complete protein source It does have a PD of one which PD is basically a measure of protein quality based on does it provide enough of all the amino acids so that none are limiting.” ▷ 17:07 Potato Protein Isolate Supplements “Interestingly, potato protein isolate actually has a similar essential amino acid content to whey. So isolated potato protein.” ▷ 17:28 Cook Plant Protein Sources Behaviors “Now cooking can help increase the bioavailability because it breaks some of those bonds and whatnot.” ▷ 18:56 Leucine Supplements “So you could take a capsule, like for example, if you're eating your normal meal, you could just take a capsule of like one gram of leucine. It's probably going to bump you up enough that you're going to be good to go.” ▷ 19:20 Corn Protein Isolate Supplements “But if you isolate out the protein, put it into a powder, well now, you know, when you're getting like 80, 90% of the weight is now protein, corn is actually about 12% leucine in terms of the protein.” ▷ 19:34 Complementary Plant Protein Blends Supplements “But you can blend it with a few other sources of protein, like you could blend it with a soy, a pea, and you can create these complementary blends that would actually have quite a bit of leucine, but also some of the other essential amino acids.” ▷ 23:01 Minimally Processed Foods Diet “And so that's why I'm so pedantic and a stickler about saying, okay, yes, it's a good idea to eat a minimally processed food and try to avoid processed foods, but not because processed foods are bad per se, but what the outcome tends to be from a lot of processed food consumption, which is over consuming calories.” ▷ 24:14 Non-Nutritive Sweeteners and Diet Beverages Instead of Sugar-Sweetened Beverages Diet “There is no situation where it is not a net positive to take somebody who drinks sugar sweetened beverages and have them drink an artificially sweetened beverage.” ▷ 28:39 Replace Saturated Fat with Unsaturated Fats Diet “What I would say, based on the human randomized control trials, is that you're probably better off consuming monounsaturated and polyunsaturated in place of saturated fat.” ▷ 32:24 Creatine Monohydrate Supplements “So I tell people, just take creatine monohydrate. It is tried and true. It's been shown to saturate the muscle cells 100% with phosphocreatine and that's what you want.” ▷ 34:29 Creatine Loading Behaviors “You can load it and you will saturate your phosphocreatine stores faster, like usually within a week.” ▷ 35:19 Hard Training Behaviors “If you're looking to build muscle and you're looking to improve your body composition, the main thing is just doing the work over time.”