925. Understanding Diet Misconceptions

If we're looking at the spectrum of proteins, are they all the same value?

So would you recommend plant-based protein or animal-based for certain people?

I guess how do you want to have that?

Proteins have different, different proteins, different amino acids in them, essentially.

So meat will have complete amino acid profiles, where they have all essential amino acids.

There's different proteins that have higher biologic value, so you'll be able to extract

and utilize the protein and absorb it better.

Like egg whites, for instance, are the highest biologic value protein.

You know, when it comes to just vegan diets or meat-based diets in general, I really defer

to the individual.

Like, Chris, it's important to you.

Because, you know, part of whatever it is, religious, cultural, anything that it's maybe

it is a better biological fit for you.

It's just harder with a vegan or vegetarian diet to be healthy.

It's just harder.

You have to work like, Chris, you have to work double as hard, and that's just the truth.

If you want to, it's doable.

The protein source is also usually contained carbohydrates in them.

So if you're getting tempeh, let's say, right, it has carbonate beans or protein source

for vegans, that has carbs in it.

So you don't get, like, just straight up protein and maybe fat foods.

It's harder to get what's like equivalent to just, like, get your protein in without

the added carbs or calories, which for some people does matter, I would say.

So not all proteins are created equal.

Animal proteins have, I believe, some advantages when it comes to micronutrient quality

as well, and they're more likely to contain complete amino acids.

Okay.

Should people be following the 30 grams, breakfast, 30 grams, like, should people be

following that at Olivia?

Yeah.

I think there's tremendous benefits to that number, specifically, or if people want to

visual for that, usually it's like about the size of a huge hand, but if it's not, like,

like a meat, yeah, we're told, we're told, if you have like a medium-sized hand, it's

like probably about the size of your hand, you'll get there, essentially, on protein.

Per meal.

Per meal.

It's really going to depend on the person, you know, a lot of people use the calculation

now, one gram per pound of ideal body weight.

So let's just say someone is like a tiny human, and they want to, and their goal is to

be a hundred pounds, because that's what they've been there four foot ten, and they've

wanted to be that their whole life.

I think 30 grams of protein at meals would be, like, pretty aggressive of a goal for them.

There is, the number 30 comes from, like, muscle protein synthesis.

There's a reason for that 30, and it is strong for, like, blood sugar stabilization.

My real answer to it is, in real life and practice, is it always possible for people to even

have access to those different varied types of proteins three times a day?

No.

So I would say, if you're not eating enough protein, have more, and I think that would

be a starting place, I would also say that when it comes to, like, Olivia and Gabrielle

using this 30 gram protein number, I think it has helped people so much, because humans

are very black and white.

And so if we have something to shoot for, it really helps.

And if you are using that number, I would say breakfast would be, like, the most important

meal to try to get those 30 grams just so you kind of set your blood sugar for the rest

of the day, and get the blood sugar pattern for the rest of the day, it could be really

helpful.

Can you expand more on the blood sugar pattern?

I think that's huge.

I've noticed that so much in my life when I was eating more sugary breakfast or, like,

the sweet, as if I had sweet as soon as I woke up, it would affect my palate for the

rest of the day.

So can you talk more about that?

Absolutely.

From a taste perspective, from a quite literally protein helps to stabilize blood sugar.

If you think about, let's start with something like a juice, right?

If we drink juice, we can get the sugar from that juice immediately, right?

It's like an IV straight to the veins.

We can break it down.

We got it right there.

It's already pretty broken down essentially.

If you have something like an apple, let's say, right?

By the time it takes your body to break through the skin of the apple and get to the white

part, which has the sugar in it, it's actually a huge biological process.

So it takes a lot of energy for your body to get to the sugar.

Because it takes longer, the sugar goes into your body and into your cell slower.

So when we add something like, let's say we add peanut butter to that apple now, instead

of having a fruit juice versus an apple with peanut butter, your body has to go through

different processes to break down fat, different processes to break down protein and carbs.

So by the time your body gets the sugar from that, instead of your blood sugar kind of

spiking and dropping, you'll have this nice and even flow of your blood sugar.

Our body will not only be dictated by our circadian rhythm, but also a blood sugar rhythm

that kind of happens on a daily basis.

So if you in the morning establish that you're going to have a nice and even blood sugar

day, it kind of does follow suit for the rest of the day.

So having a high quality amount of protein in the morning does that.

And the reason why protein in the morning can be so important is because of our cortisol

pattern.

Can I talk about this?

Yeah.

Okay.

No.

Cortisol.

Cortisol.

You better not.

You better not.

Frankly, no.

So our cortisol is not only our main stress hormone, which I know we've all been talking about

cortisol.

Like cortisol is the word of the other way.

Oh, yes.

I took this pill called Cordy Cut Years ago.

That would just cut my body cut.

That sounds familiar to me.

It would take, it would cut your cortisol repol on that because it was like, I was like

cortisol belly fat.

I was like, Cordy Cut.

I was like, belly fat.

Do you have the cordy cut?

I was like, how do cortisol?

I was like, I dress this dress.

No.

Cordy Cut?

Yes.

Oh, what do you want me to change my life?

What do you want me to do in that dress?

Yeah.

No.

I'm not going to do that.

So cortisol is not only our main stress hormone as we've heard about it.

It's also our rising hormone.

It's kind of like the cockadoodle-doo in the morning that wakes us up essentially.

Cortisol will make insulin more potent and cortisol by blocking the function of our insulin

properly function.

Basically, let me rephrase hold on.

So that weird.

Cortisol blocks the appropriate action of insulin.

So that cortisol is very like, it makes your blood sugar higher, essentially.

So in the morning, if you have 30 grams of protein and not only stabilize your blood

sugar, it stabilizes your cortisol.

Basically, because your body's going to be like, we're not starving.

This is so awesome.

We're getting enough food in the morning.

So I've used a little formula before, which is within 30 minutes of waking up, have 30

grams of protein and 30 grams of carbs.

And that like 30, 30 rule really helps specifically to stabilize your cortisol throughout the

day, which will also help to stabilize your insulin throughout the day and your blood

sugar.

Can you give a quick example of like that 30 grams of protein?

Oh, absolutely.

Just so people can.

Yeah.

You could do something like maybe three eggs, which is going to be like maybe 18 grams

of protein, have something like a, I don't know, chicken sausage, let's say.

And then doing, so you'd probably need maybe three or four eggs in that case, maybe throw

an extra egg white.

If you don't want all, you know, if you don't want all the calories or fat from the egg

specifically, from the yolks, and then you could do something like berries or fruit or

a piece of gluten-free bread to get, and like you would need a decent amount of berries

for that, like a full cup to get to 30 grams of carbs or a piece of gluten-free bread

usually like 20, little mix of both, something like that or regular, I don't know, if you're

not gluten-free, you have your bread.

What do you mean?

Yeah.

So that would be something like a quick 30, 30 breakfast.

The reason you have it within 30 minutes of waking up to is because again, you're setting

that blood sugar and that cortisol paste for the day and just letting your body know,

like we're not starving.

We are so solid for the day.

And that's when I think your blood sugar and your cortisol are trying to figure out what

are deal, what's our vibe for the day.

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