Aug. 29, 2024
Maximizing Health and Longevity: The Essential Role of Muscle Strength and Protein Intake
Discover how maintaining muscle mass is more than just about looking toned—it's key to your overall health and longevity. Join Lynnis and Angela Beyer, an esteemed health coach and personal trainer, as they break down muscle's critical role in hormonal balance, bone health, and metabolic functions, including insulin resistance.
Angela's insights will empower you to prioritize muscle health as an integral part of your self-care routine. Strength training isn't just for bodybuilders; it's essential for women, especially as they age. Learn how to "earn your carbs" by aligning your diet with your physical activity and why lifting weights won't make you bulky but will make everyday tasks easier.
Angela shares practical tips on managing hunger and cravings by focusing on protein and fiber, and she debunks common myths with relatable examples, such as lifting your grandchildren, to show how muscle strength enhances your quality of life.
Plus, discover how to transition to a healthier lifestyle with a morning routine that sets the tone for a successful day. Angela's virtual coaching programs could be your next step toward a healthier, stronger you!
Bio
Angela Beyer, a renowned trainer, online coach, and professional health coach has an extraordinary journey that led her to become a personal trainer and health coach specializing in helping women build muscle and achieve a healthy lifestyle.
Angela Beyer's achievements span a wide range, from successful bodybuilding competitions to winning titles such as Miss Florida, Miss USA, and Miss Universe. She has also delved into celebrity training and authored a health and fitness book. Furthermore, Angela founded House of Shape, offering women the guidance they need to attain their fitness goals.
Angela has garnered recognition for her accomplishments, and her work has been featured in prestigious publications such as All-Star Magazine Germany, Flex Magazine, Florida Sun Magazine, Global Trade Magazine, and Naples Daily News.
Angela works with CEOs, entrepreneurs, high-level executives, top-class athletes, and clients worldwide, empowering them to rapidly increase their energy levels, transform their bodies, and enhance their mental clarity. Now launching an all-inclusive healthy body fat loss course online. Also, Angela specializes in preparing brides for their wedding day, and women for their tummy tuck surgery.
Social Media and Website
Angela Beyer's Website
Facebook - https://www.facebook.com/angela.beyer.129
Instagram - https://www.instagram.com/healthcoachangela?igsh=bHpxaHI2dWU3OXBu&utm_source=qr
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To find out more about Lynnis and what is going on in the V.I.B.E. Living World please go to https://link.tr.ee/Lynnis
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Chapters
00:06 - Importance of Maintaining Muscle Mass
05:00 - Optimizing Healthspan Through Strength Training
17:07 - Optimizing Protein Intake for Muscles
24:46 - Transitioning to a Healthier Lifestyle
Transcript
WEBVTT
00:00:06.427 --> 00:00:12.734
The muscle, for example, responds, gets healthy and grows at any age.
00:00:12.734 --> 00:00:13.916
At any age.
00:00:13.916 --> 00:00:16.108
It doesn't matter if you're 20 or if you're 80.
00:00:16.108 --> 00:00:19.329
Whenever you start, it's the right moment.
00:00:19.329 --> 00:00:20.786
So start now.
00:00:20.786 --> 00:00:35.174
I mean, this is the beautiful thing about this whole lifestyle and I always recommend my clients to have a self-care plan in place, because we always put ourselves last.
00:00:35.174 --> 00:00:45.734
So I'm not talking about being selfish, but have a self-care plan and have it in place and do the things you need to do to have the life you want.
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Hi, I'm Linus Woods Mullins and I love to help women to vibe, to be more vibrant, intuitive, beautiful and empowered in their life.
00:01:08.694 --> 00:01:10.325
So come on, let's vibe.
00:01:10.325 --> 00:01:32.102
You know you hear a lot about the need for women, as they get older, to maintain muscle mass lot about the need for women, as they get older, to maintain muscle mass and one of the things I hear about all the time is well, I know it's important, but I don't want to look like I'm a sumo wrestler or things like that.
00:01:32.102 --> 00:01:42.522
But I can tell you that the reason why you want to build the muscle mass has really nothing to do with the way you look per se, but it has to do with maintaining your overall quality of life.
00:01:42.522 --> 00:01:48.790
And so today we're going to be talking with someone who is an expert when it comes to the whole idea of women maintaining muscle.
00:01:49.200 --> 00:01:51.549
I have with me today Angela.
00:01:51.549 --> 00:01:53.447
Angela is phenomenal.
00:01:53.447 --> 00:02:01.224
She specializes in helping women to maintain their muscle mass by the wonderful fitness programs she has.
00:02:01.224 --> 00:02:08.086
She's a health coach and a personal trainer and she really does understand the importance that.
00:02:08.086 --> 00:02:15.927
It's not about aesthetics, but she empowers women to build muscle and cultivate healthy habits and achieve lasting well-being.
00:02:15.927 --> 00:02:20.003
Sculpting bodies and sculpting lives that's what Angela Beyer is all about.
00:02:20.003 --> 00:02:22.270
Thanks so much for joining us, angela.
00:02:22.270 --> 00:02:24.603
It's wonderful to have you on the podcast today.
00:02:24.603 --> 00:02:27.570
Oh, thank you, linus, I'm so excited to be here.
00:02:27.570 --> 00:02:38.180
Well, you have really established some proven methods that have helped women and inspired women to really help with their transformation of being stronger.
00:02:38.180 --> 00:02:45.381
And even though you're beautiful and you have this muscular body, that's not necessarily all of the types of clients that you have.
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That's not what they're going for.
00:02:46.503 --> 00:02:53.330
They're going for trying to stay in shape so they can have a really healthy life as they age.
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Why is it so important for women to be concerned about their muscle mass?
00:02:58.664 --> 00:03:00.628
Yeah, I love this question.
00:03:00.628 --> 00:03:02.834
Muscle is the organ of longevity.
00:03:02.834 --> 00:03:07.240
Question.
00:03:07.240 --> 00:03:08.241
Muscle is the organ of longevity.
00:03:08.241 --> 00:03:23.493
It starts with the muscle and, unfortunately, when we have stuff going on hormonally, bone issues, metabolism, oh my goodness, like insulin resistance, for example, is like huge in women right now and we approach it from the wrong side.
00:03:24.074 --> 00:03:47.165
We need to look at the structure of the muscle cell, meaning if we don't have healthy muscle tissue which actually communicates, for example, with, for example, with the bone, like the body has to carry the healthy muscle tissue, so it's going to build healthy bone structure, so you have healthy bones.
00:03:47.165 --> 00:03:58.233
The muscle communicates with your endocrine system, so you are producing healthy hormones and you have a balance because it's a structure.
00:03:58.233 --> 00:04:15.731
Now the muscle also is, I would say, the glucose sponge of the body, meaning like if you eat and you put carbs and fats in, this is energy and especially carbs, but they need to go somewhere.
00:04:15.731 --> 00:04:30.365
And if you don't have healthy muscle tissue, healthy cells, so when the insulin gets produced, the insulin comes and opens the key to open the muscle cell to get the glucose in.
00:04:30.365 --> 00:04:48.524
If this tissue is not there or is damaged because it hasn't been used, the insulin can do the job and the glucose stays in the bloodstream, goes back to the liver, spills over and we create visceral fat, the belly fat we don't want.
00:04:48.603 --> 00:04:50.408
I was going to say hence belly fat.
00:04:50.408 --> 00:04:51.891
As a result and I hear you.
00:04:51.891 --> 00:05:00.067
I'm wondering if I'm hearing you say something else and this is kind of a quick summary If you're eating carbs, you need to be making sure you're working out as well.
00:05:00.067 --> 00:05:02.884
That strength training is an important part.
00:05:02.884 --> 00:05:08.108
I know that as we get older, sometimes those cravings come and some of those cravings are hormonally driven.
00:05:08.108 --> 00:05:09.505
Some of them are lifestyle driven.
00:05:09.505 --> 00:05:26.509
But bottom line is that if you're older and still eating carbs the way you might've been eating carbs when you were in your twenties, if you're not working out and lifting weights and getting strong the same way you would be like when you were in your twenties, that's going to be an issue.
00:05:26.901 --> 00:05:40.874
And most women, when they look at their workout regime and what they want to do, aren't necessarily looking to work out the way their 20s and therefore one of the main proponents and supporting factors of maybe not eating like you were 20.
00:05:40.874 --> 00:05:46.333
So it's kind of a hand-in in glove fit.
00:05:46.333 --> 00:05:57.004
We have to use wisdom, but there are things that we can do that will give us the muscle mass that we need to support us in terms of where we are in our lives right now.
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Now I know one of them is resistance training.
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First of all, what is resistance training and why is that one of the most important ways for women to get strong?
00:06:06.860 --> 00:06:10.007
Yeah, Well, you hit very important points.
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First, you have to earn your carbs.
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Yes, I want to go back real quick to this because it's fascinating.
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You have to earn your carbs.
00:06:17.512 --> 00:06:21.425
Yes, now, when we get older, two things are happening.
00:06:21.425 --> 00:06:37.194
We get anabolic resistant, meaning we have a harder time building muscle because the body is not responding as quickly anymore as you did before.
00:06:37.194 --> 00:06:41.788
So you have to build an early foundation and you have to keep it up.
00:06:41.788 --> 00:06:44.151
So consistency is key.
00:06:44.151 --> 00:06:53.571
And then, in order to trigger muscle protein synthesis, listen to two things you have to have a higher protein intake.
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So, coming back to the carbs, a really important tip is, when you fill up your plate, always eat the protein first, get the protein in, then get your fiber in, and then by that time, to be honest with you, by having more protein, you're not as hungry.
00:07:12.127 --> 00:07:20.430
It is having like a real good satiety effect, so you're not looking at the carbs as much.
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So, for example, if you're at a restaurant, always the bread comes first.
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Yes and yeah, just say okay, let's keep the bread till the end, and if I'm still hungry, you can have the bread.
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Most of the time you're not.
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So, just as a little tip if you are struggling with the carbs, like just switch around protein first.
00:07:40.261 --> 00:07:42.922
But yeah, now to the strength training.
00:07:42.922 --> 00:07:44.463
Or what is resistance training?
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You want, as the name says, have quite a bit of resistance.
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You want to challenge the muscle tissue.
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You want to make the muscle work to the point where it has to adapt.
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Women are always scared to lift heavy weights and there are those myths that they bulk up and yada yada, and I understand the concept.
00:08:10.735 --> 00:08:14.038
I come from a competitive background.
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I did bodybuilding competitions and that's how I actually got my green card.
00:08:19.903 --> 00:08:28.728
I represented the United States at the Miss Universe show and I was able to get the title for the USA and it was one of the biggest moments.
00:08:28.728 --> 00:08:44.457
But, that being said, like I have a bodybuilding background and I'm very good at sculpting bodies, but what I see is the sculpting and like focusing on the resistance training brings you the health.
00:08:44.457 --> 00:08:52.979
It goes hand in hand and that emphasizes the whole concept how resistance training adds to a healthy lifestyle.
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Now, resistance training means heavy.
00:08:56.154 --> 00:09:03.347
I have so many clients who have the five pound dumbbells, don't want to get to the 10 pounds, and you know what?
00:09:03.347 --> 00:09:05.587
I asked them what's that?
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Do you have a toddler at home?
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Most of the time the child or the grandchild, they're like yes.
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I said well, how old is the child and how heavy is it?
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Well, it's like three years old and 40 pounds.
00:09:21.831 --> 00:09:27.129
I said, okay, so you're lifting 40 pound toddlers, but you don't want to lift 10 pound weights.
00:09:28.273 --> 00:09:29.115
Yeah, it's so.
00:09:29.115 --> 00:09:34.495
It's so interesting that you say that because I'm getting ready to go visit my grandchildren and they live in Texas.
00:09:34.495 --> 00:09:35.505
I have six grandchildren.
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Three of them live in Texas and they are under the age of 10.
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And so one's three one's 18 months, the other one's not nine or something like that.
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Now, the nine-year-old is heavy and big.
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I don't even try to pick him up.
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The other two, I think one is like 25 pounds and the other one's like 20 pounds.
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The 18-month-old is like really like a little sumo baby.
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I mean, he's really fat.
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So every time I pick him up I can feel my core engaging, I can feel my back muscles.
00:10:05.019 --> 00:10:11.482
So I thought, well, I'm not going to have my workout gym with me like I normally do, Because I have one at home that I can bring with me.
00:10:11.482 --> 00:10:19.596
But I thought but you know what I got my grandkids, so I won't be lifting them up and carrying them and going up the stairs and going back down.
00:10:25.965 --> 00:10:28.210
It's interesting the different kinds of things in your everyday life that you can do and focus on.
00:10:28.210 --> 00:10:30.133
That can help you with your strength training, but you can't really say something.
00:10:30.133 --> 00:10:31.556
And yeah, you know you hit the really good point.
00:10:31.556 --> 00:10:33.767
Because what is this all about?
00:10:33.767 --> 00:10:49.517
I want my clients to increase their health span, being able to play with their grandkids, being able to lift them up, being able to do the thing going down on the floor and playing you know, or being able to get back up from the floor.
00:10:49.725 --> 00:10:50.466
There you go.
00:10:50.506 --> 00:10:51.630
That's the point.
00:10:51.630 --> 00:10:57.287
Yes, so we are so focused on increasing the lifespan or getting old and living a long life.
00:10:57.287 --> 00:10:59.470
Is it really the goal?
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Or is it the goal to live a long, healthy life, being able to do all the things you?
00:11:05.504 --> 00:11:05.745
want.
00:11:05.745 --> 00:11:09.553
I was just talking about this on an Instagram live the other day.
00:11:09.553 --> 00:11:17.125
There's, you know, I have a group on Facebook about 24,000 women and there was this one lady who wrote something and I almost didn't approve.
00:11:17.125 --> 00:11:20.533
I said no, no, I'm going to approve it because I'm going to respond.
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And she was talking about how, you know, in midlife she doesn't journal, she doesn't meditate, she doesn't work out, she drinks diet soda, she dyes her hair, all these things that you hear midlife women talk about, that they don't want to do.
00:11:33.325 --> 00:11:35.892
And she said she doesn't want to be judged because of that.
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And I said okay, you know, it's all about choice.
00:11:38.686 --> 00:11:41.990
On the same token, I don't want to be judged for journaling, meditating choice.
00:11:41.990 --> 00:11:52.821
On the same token, I don't want to be judged for journaling, meditating, doing yoga, lifting weights, eating right and everything else, because in my 17 years of working with women, I have to tell you it's not so much what you look like, it's what the quality of your health is like.
00:12:07.625 --> 00:12:19.769
No-transcript else may not give you the same kind of results later on that you want to have in terms of the quality within which you're living your life.
00:12:19.769 --> 00:12:33.654
So I really would like to hear your opinion about that because when she wrote that posting I thought, oh, this is so against my philosophy of life because I really do believe that, given all the strides in science and everything else, we can live a long time.
00:12:33.654 --> 00:12:37.115
But will we be healthy living that long time?
00:12:37.115 --> 00:12:44.144
And I'd rather live to 80 and be healthy and picking up babies and everything else and then boom my time is over, than live to 100 and be healthy and picking up babies and everything else and then boom my time is over.
00:12:44.144 --> 00:12:47.972
Than live to a hundred and just be a hot mess.
00:12:51.480 --> 00:12:53.243
And you know this is I mean.
00:12:53.243 --> 00:13:02.315
I actually looked up the numbers and, interestingly, in the United States the average lifespan is 79 years.
00:13:02.315 --> 00:13:07.081
The average health span is 63 years.
00:13:07.081 --> 00:13:12.177
This is a huge gap where we not have quality of life.
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This is 20% of like not being independent, not doing the things you want to do, having serious health problems Huge.
00:13:23.145 --> 00:13:27.188
So, like for 16 years, you're still alive, but your life is a hot mess.
00:13:28.110 --> 00:13:29.433
Hot mess, yeah.
00:13:29.433 --> 00:13:31.298
And what is interesting too.
00:13:31.298 --> 00:13:46.337
I don't know why that is, but women have actually a longer lifespan, yes, but a shorter health span, interesting, yeah.
00:13:46.337 --> 00:13:52.086
So men, go live healthy and go out with a boom, does it?
00:13:52.086 --> 00:13:57.638
The women are actually having more health issues yeah, and I just see how that is.
00:13:57.738 --> 00:14:02.025
Because we have a tendency to put ourselves on the back burner when it comes to health care, to our self-care.
00:14:02.025 --> 00:14:04.253
We have a tendency to put off things, you back burner when it comes to healthcare, to our healthcare.
00:14:04.253 --> 00:14:04.995
We have a tendency to put off things.
00:14:04.995 --> 00:14:08.190
You know, we're feeling these little aches and pains and things like that, and we don't do anything about it.
00:14:08.190 --> 00:14:12.216
And then all of a sudden, we're sitting in the office with stage four cancer or something like that.
00:14:12.216 --> 00:14:18.418
But not to be too maudlin, because it's never too late to make some lifestyle changes, correct.
00:14:18.418 --> 00:14:19.926
No, never too late.
00:14:20.046 --> 00:14:32.158
This is fascinating because the muscle, for example, responds, gets healthy and grows at any age, at any age, doesn't matter if you're 20 or if you're 80.
00:14:32.158 --> 00:14:35.361
Whenever you start it's the right moment.
00:14:35.361 --> 00:14:37.105
So start now.
00:14:37.105 --> 00:14:47.086
I mean, this is the beautiful thing about this whole lifestyle is the beautiful thing about this whole lifestyle.
00:14:47.086 --> 00:14:51.313
And I always recommend my clients to have a self care plan in place, because we always put ourselves last.
00:14:51.313 --> 00:15:01.785
So I'm not talking about being selfish, but have a self care plan and have it in place and do the things you need to do to have the life you want.
00:15:01.785 --> 00:15:11.039
And yeah, it doesn't matter what age you're starting, because the beauty is the muscle loves to work and loves to move and responds to it.
00:15:11.706 --> 00:15:24.801
The only thing where we get into trouble and this is where I'm highly alert, because sarcopenia, the loss of muscle, starts in our 30s and goes slow down.
00:15:24.801 --> 00:15:33.336
But what happens if, god forbid, we are bedridden, or some people go on vacation and just veg on the beach.
00:15:33.336 --> 00:15:34.538
That's bedridden.
00:15:34.538 --> 00:15:35.700
Same kind of thing.
00:15:35.700 --> 00:15:41.294
You lose in a week between three and five pounds of quality muscle.
00:15:41.996 --> 00:15:42.899
Isn't that something.
00:15:43.865 --> 00:15:45.451
I have that experience a little bit.
00:15:45.451 --> 00:15:47.732
I was a dancer for many, many years.
00:15:47.732 --> 00:15:54.116
I stopped dancing when I was 60 because I didn't want to be one of those people on the stage who are like, oh, she needs to sit down, it's a little bit too much.
00:15:54.116 --> 00:16:06.951
I didn't want to be one of those people and actually it kind of snuck up on me of one day 64, I wake up and I'm like Whoa, what's this thing in the back here, this big old bed and the thighs and all that?
00:16:06.951 --> 00:16:08.033
And I was.
00:16:08.033 --> 00:16:14.797
I was doing walking and I was doing strength training, but it wasn't the same thing as the kind of movement I had been doing.
00:16:14.797 --> 00:16:16.567
So then I got right.
00:16:16.567 --> 00:16:19.892
I got kind of worried about, okay, how how can I get this back?
00:16:19.892 --> 00:16:26.221
Because I literally don't have the same timeframe that I've had before when I was going to all rehearsals and dancing all the time.
00:16:26.221 --> 00:16:27.630
I just don't have the timeframe anymore.
00:16:28.265 --> 00:16:33.513
So I came up with a workout plan that worked for me and began to get things back into shape.
00:16:33.513 --> 00:16:49.986
But I mean, it was a combination of consistency not necessarily longevity, but consistency and the other thing was part of it was hormonal, although I'm one of those proponents that believe that if you're gaining weight after 60 or whatever, it's not just hormonal.
00:16:49.986 --> 00:16:52.094
It's all about what you're putting in your mouth and when you're putting it in.
00:16:52.094 --> 00:16:54.884
You know what you're putting in your mouth and when you're putting it in your mouth, I mean.
00:16:54.884 --> 00:16:55.706
That's the reality.
00:16:55.706 --> 00:16:57.609
I hate to break it to you, but that's the reality.
00:16:57.609 --> 00:17:00.614
So I had changes in terms of what I was eating.
00:17:00.614 --> 00:17:02.597
One of the things that I did.
00:17:02.597 --> 00:17:05.871
I thought I was eating enough protein, but I wasn't.
00:17:05.871 --> 00:17:07.355
Let's talk about that.
00:17:07.355 --> 00:17:12.328
I'd love to hear your philosophy on protein and how much protein you think I need to be taking in.
00:17:12.328 --> 00:17:14.574
Let me see if I'm close, okay.
00:17:14.994 --> 00:17:18.185
Now, okay, just a little fun fact.
00:17:18.185 --> 00:17:33.240
The RDA, the recommended daily Daily Allowance in the United States, is actually based on it's a funny number on soldiers in World War II and how much the minimum protein amount is.
00:17:33.240 --> 00:17:35.622
So they're still able to march.
00:17:35.622 --> 00:17:39.855
So then that's the number we are going with.
00:17:40.807 --> 00:17:42.259
Soldiers in World War II?
00:17:42.259 --> 00:17:47.750
Yeah, that sounds ridiculous I know it's a.
00:17:48.451 --> 00:17:52.098
I looked it up and I'm like, well, how is, where is this number coming from?
00:17:52.098 --> 00:17:56.231
And I'm like, wow, that's, that's fascinating.
00:17:56.231 --> 00:17:59.798
Actually, that's it doesn't work like that, of course not so.
00:17:59.798 --> 00:18:03.247
So the protein intake is way too low.
00:18:03.247 --> 00:18:21.368
What most people do in the United States, and I like my clients to eat one gram of protein per ideal body weight, where they see themselves in an ideal weight, not what they weigh on the scale, so where their ideal body weight should be.
00:18:21.368 --> 00:18:30.224
And another thing is very important as well, in order to actually trigger muscle protein synthesis.
00:18:30.224 --> 00:18:35.664
So you work out and in the workout you're not building muscle, you're prepping the body to build muscle.
00:18:35.664 --> 00:18:40.181
You're building it only if you put building blocks in your mouth.
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Yes, and that's protein.
00:18:41.944 --> 00:18:45.053
Protein is made out of 20 amino acids.
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Nine are essential, meaning we have to get them through food.
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Just a little science info.
00:18:52.211 --> 00:19:02.555
But so what happens is, in order to trigger muscle protein synthesis, you need at least between 25 and 30 grams of protein per meal.
00:19:02.555 --> 00:19:06.410
The older you get, the higher it goes up.
00:19:08.401 --> 00:19:09.104
I'm doing about.
00:19:09.104 --> 00:19:10.930
I'm doing about 30 per meal.
00:19:10.930 --> 00:19:21.248
Sometimes it's an effort because my appetite, because of the other supplements that I'm taking aren't isn't as much, so I've got to get it through a protein powder.
00:19:21.248 --> 00:19:23.214
I use a vegan protein powder.
00:19:23.214 --> 00:19:24.318
What is your opinion about that?
00:19:24.318 --> 00:19:27.708
Because for a long time I was resistant of that because I wanted to get it through my food.
00:19:27.708 --> 00:19:38.453
But because I'm not a big meat eater, you know I eat salmon, you know some turkey, but these days, because of all the crap it's in all meats, basically I'm very careful about that.
00:19:38.453 --> 00:19:40.520
So what's your opinion about protein powders?
00:19:40.520 --> 00:19:42.684
How can we evaluate what's a good one and what's not?
00:19:44.047 --> 00:19:44.969
Wonderful question.
00:19:44.969 --> 00:19:59.796
So again I look at the amino acid profiles and one thing, for example, what we need is in order to get muscle growth is at least three grams of loysine in a meal.
00:19:59.796 --> 00:20:03.565
Now, plants unfortunately don't have that.
00:20:03.565 --> 00:20:06.189
Now, what they did in protein powders?
00:20:06.189 --> 00:20:14.700
They combined different sources of plants, plant-based proteins, for example, pea protein, rice protein, hemp protein.
00:20:14.700 --> 00:20:31.388
So if you have a plant-based protein powder with different sources of proteins high quality, I love it because it's very gentle to digest, you get a complete amino acid profile and it tastes delicious and it's easy and quick.
00:20:31.388 --> 00:20:38.510
I'd rather have my clients have protein powders and get their protein in than not and skipping.
00:20:38.750 --> 00:20:43.048
That's the worst you can do and to make sure that I get it in even though I'm eating.
00:20:43.048 --> 00:20:47.714
I'm almost eating three meals a day, but I had stopped eating breakfast for years and years and years.
00:20:47.714 --> 00:20:52.750
I you know I was in a minute faster and so I would only eat breakfast twice or whatever, and that was fine.
00:20:52.750 --> 00:21:02.467
But you know your body chemistry changes as you get older, not just hormonally, but what your body is able to produce in terms of the vitamins, the minerals and things like that.
00:21:02.467 --> 00:21:09.277
So you begin to need to find different ways to make sure your body's getting that, either through supplements or changing what you eat.
00:21:09.277 --> 00:21:13.530
So I put breakfast back in there because I need to make sure that I was getting those grams.
00:21:13.530 --> 00:21:16.626
That was an easy way to get more grams of protein in my diet.
00:21:17.288 --> 00:21:18.570
I mean to be honest with you.
00:21:18.570 --> 00:21:28.441
My take on on intimidating fasting is I mean, in order to get to the right body composition, to lose body fat, there are different ways.
00:21:28.441 --> 00:21:31.426
One is caloric restriction Very simple.
00:21:31.426 --> 00:21:33.811
If somebody can do it, count it, restrict.
00:21:33.811 --> 00:21:35.442
That's what bodybuilders do.
00:21:35.442 --> 00:21:36.923
It's simple.
00:21:36.923 --> 00:21:40.911
The other one is cutting out certain food groups.
00:21:40.911 --> 00:21:48.243
So I'm not really for that because, as you said, we need nutrients, but some people have different diet styles.
00:21:48.243 --> 00:21:50.150
They cut out the carbs.
00:21:50.150 --> 00:21:53.681
They cut out like it's a different form of doing a diet.
00:21:53.681 --> 00:21:57.390
And then we have the time window, restricting our time window.
00:21:57.390 --> 00:22:06.820
The only thing you achieve with that, basically, is caloric restriction, or having a schedule where you keep the calories low and that's helping you.
00:22:07.281 --> 00:22:10.851
Now, if it comes to protein intake, why are we doing this?
00:22:10.851 --> 00:22:11.873
We want to be balanced.
00:22:11.873 --> 00:22:23.027
Protein doesn't spike the blood sugar, doesn't do anything, so you can get by with a protein meal, a protein shake, ideal, and what I always recommend.
00:22:23.027 --> 00:22:27.681
It doesn't matter what time it is, but your first meal of the day.
00:22:27.681 --> 00:22:29.285
That's when the body is primed.
00:22:29.285 --> 00:22:40.746
If it's at six in the morning, at nine o'clock in the morning or at 12 in the afternoon or lunchtime, the first meal, that's when your body's primed when it needs a robust protein meal.
00:22:40.746 --> 00:22:43.593
That's where you get the most out of it.
00:22:45.680 --> 00:22:47.648
And you know it's interesting because I get up very early in the morning.
00:22:47.648 --> 00:22:51.342
4.30 am in the morning and what I've been doing is something called 30-30-30.
00:22:51.342 --> 00:22:56.613
30 grams of protein, 30 minutes of exercise within 30 minutes of waking up.
00:22:56.613 --> 00:23:00.765
When I first started doing this, I was like a Tasmanian devil.
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