176. The Power of Protein

Evan: 00:00:03

What is going on, everybody welcome to the elemental Ivan podcast.

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This is your host, Evan Roberts.

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And on this podcast, I break down

health topics from a holistic and

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simplified perspective so that you

can walk away from every single one

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of these episodes with some tools in

your belt, that you can actually apply

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to your life and make some changes.

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Right after this episode

today, we are going to be

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talking about one of the major.

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Uh, food hacks that I've been doing,

I guess you could call it a hack.

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Honestly, it's just a way

of reorganizing the plate.

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Uh, to make sure that we are feeling full

for longer periods of the day and really

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getting into some of those macro nutrients

that we are, uh, kind of lacking and we're

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not getting enough of in our current.

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Modern society and the way that we eat.

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So the thing that we're going to

talk about today, and it's something

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I've been really implementing into my

life lately is prioritizing protein.

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So you've probably heard a lot

of this already spoken about

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on other podcasts episodes.

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Um, this is something that has kind of

been a newer trend, I would say is the

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realization that protein is a very,

very important macronutrient and we

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were likely probably under consuming it.

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And so.

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By prioritizing protein.

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It's not just for, you know, trying to

get the gains and getting bigger muscles,

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which of course it can help with that.

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But it's also important because

protein is used for so many

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different things in the body.

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And protein is also very satiating.

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So it's going to help

you to feel full longer.

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And it's also going to help you,

uh, Possibly hit some of your

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weight goals by possibly losing

weight because when you prioritize

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protein, you're going to get full.

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Uh, faster and longer, and then

hopefully not eat some of those

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junk foods down the road that are

going to lead to us gaining weight.

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So.

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I really have been loving

this little hack here.

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Uh, what I like to do is I really like to

focus on a pretty protein rich breakfast.

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That way I'm making sure I'm getting.

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You know, a good amount of

protein in, in the morning.

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That way I don't have to worry

about it too much later in the day.

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Of course you still have to

prioritize it, nonetheless.

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But when I wake up in the morning, uh,

you know, if I'm not doing an intermittent

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fasting day and I am having a breakfast

in the morning, Then, what I'll typically

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do is all shoot for somewhere around

minimum, probably 30 grams of protein.

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And, uh, that way I'm really setting

myself up for success throughout the day.

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Um, I usually shoot for a minimum of

about a hundred grams of protein a day.

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Now we're going to.

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Cover what's the right amount for you.

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And one thing I really wanted to make

very, very well-known here was if counting

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calories or protein or anything like

that just gives you the absolute epic.

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I a hundred percent understand it.

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And, uh, as well, I'm not a

person that counts my calories.

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Uh, I somewhat count my protein,

uh, to a degree, but honestly, I

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don't like to allow it to take up

a ton of my mental energy and time.

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Um, that is much better spent on other

areas of my life personally, I believe so.

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I make it a goal to focus on protein

in each meal, but I'm not making

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it one of those things where it's

like all consuming and it's all

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that I'm thinking about every time.

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Every time I'm sitting down for a meal, so

I don't want you to fall in that category.

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If that's not what you're into.

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If you love counting calories

and protein, then obviously

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this is right up your alley.

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And you're probably

already doing these things.

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But really quickly.

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I wanted to mention that.

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When, uh, we look at

protein for our body weight.

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Uh, there is a little bit of variation,

depending on who you're asking in terms

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of how much protein we really need.

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So if you just kind of look at the.

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I would say that general guideline

on protein, they'll typically tell

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you, you should eat somewhere around

0.8 grams per kilo of body weight.

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So if a person weighs like

150 pounds, that's like about

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68 kilo kilos, I believe.

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And therefore you would need to eat

somewhere around like 55 grams of protein.

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Uh, in a day.

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So that is honestly,

probably at the lower end.

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I think that's just to make sure you're

like, not falling into a category

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of having like any serious issues,

kind of come up with your health.

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But there are, there are, there is a

new kind of wave of thinking around

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protein that says we are, you know,

kind of grossly under consuming protein.

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And rather we should be eating

somewhere around a gram of protein.

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Per pound of body weight.

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Now.

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This for me is.

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I don't know.

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I mean, there's probably

a lot of truth in it.

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But for me, it's a hard thing to do

because personally I'm over 200 pounds.

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I weigh.

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Oh, probably like two,

10 or two 15 right now.

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And that would mean I'd have to hit

215 or 210 grams of protein a day,

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which is super, super hard to do.

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At least for me personally.

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I think it's.

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It's a very difficult task and it's just

really not a realistic task for myself.

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Um, of course, if someone weighs like

a hundred pounds, you know, eating a

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hundred grams of protein, probably still

rather a good amount for that person.

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Uh, but you know, it's

much more manageable.

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So really the way I look at

it, I believe, yes, we are very

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likely under consuming protein.

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And so upping our protein intake

is going to be a great idea.

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It's also going to help to clean

our plates up a little bit and

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get rid of some of those foods

that we shouldn't be eating.

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So I also like the aspect of that.

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But really, like I said earlier,

my goal here has just been mainly

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to hit a hundred grams of protein

every single day at a minimum.

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If I hit a hundred grams of protein.

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I'm happy and anything above that

is kind of just, , an additional

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when but realistically I use

my intuitive eating to be fair.

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I mean, I, when I sit down for a meal,

, I really do prioritize the protein.

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, as well as my veggies or even fruits on

the, on the plate, but I'm not getting.

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Too, into the weeds of it, and I'm

really just kind of focusing on

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trying to eat until I'm satiated.

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So there can definitely be days where I'm

just extra hungry because maybe I have

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been working out a lot, so, oh, naturally

veer towards eating larger meals.

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And on those meals, I will

definitely try to up the protein

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specifically to make sure I'm

getting in additional protein, but.

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I really personally, just

like to listen to my body.

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And if I'm getting very full from a meal,

especially a meal that has a solid amount

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of protein on it, I'm not going to push

myself to stuff my face with additional

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protein, just so I can hit my goals.

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And, you know, that's my personal choice.

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There's other people who, you

know, honestly, maybe they are

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just really trying to get super

bulked up and they want to get all

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the gains that they possibly can.

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And so they're going

to force themselves to.

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Increase their protein intake.

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And Hey, if that's the route you want

to go totally fine with that as well.

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But for me personally, I feel like I

maintain a pretty, uh, solid body and

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solid , muscle mass by just naturally

eating until I'm, you know, feeling.

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Full not overly full, but

just content with my food.

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And when I do that, Um, very

typically hitting at least a hundred

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grams of protein pretty easily.

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Um, and then.

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Usually on a normal day, I can get

over a hundred grams of protein.

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Um, but once again, a hundred

Rams kind of the baseline here,

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or at least the baseline for me.

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And for everyone else.

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I mean, if you weigh over a

hundred pounds, then you know,

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probably setting a hundred grams

is a somewhat solid goal for you,

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What's going on everybody?

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Over the last couple of years one of my

goals has been to actually decrease the

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amount of supplements that I was taking.

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At the time I was taking a ton of

different supplements in my cabinet

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and I just really didn't know If there

were a ton of benefit to me or not.

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So I went ahead and re evaluated

everything in my cabinet and I came

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into 2024 with a very simplified cabinet

of health supplements that I take on

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a daily and one of those things that

is sure to be in my daily mix is the

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Spirulina and Chlorella from Energy Bits.

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It is literally one of my favorite

supplements to take, it's a microalgae,

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which is basically just a food that's

been grown and then dried and placed

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into these little tiny bits or energy

pits, you can call them, and so they're

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essentially just a food that is loaded

with over 40 plus vitamins and minerals.

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You have spirulina, which is going to

have all nine essential amino acids.

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And you have chlorella, which is going

to be extremely poet in chlorophyll,

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which if you're unfamiliar with

chlorophyll, it is able to detoxify your

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blood from heavy metals and mycotoxins.

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And so much more.

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Spirulina and chlorella are something

that I think should be in everyone's diet.

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And this is my favorite way of making sure

that I'm getting in some form of seafood.

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And if you want to get your hands

on some of these energy bits, then

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please go ahead and check out the

link in the description of this show.

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It's gonna have a 20 percent discount

code as well for your entire order,

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which is just my way of saying thank

you for being a listener to this show.

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And I hope you love it as much as I do.

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And here's to decluttering that super

packed supplement cabinet of yours and

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making it a little bit more simplified.

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Alrighty y'all, back to the show.

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Evan: So yeah, that's probably a pretty

solid goal to shoot for and for people

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who have never really like prioritize

protein, I think it's a cool thing to

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just look into because you become a little

bit more aware of the food that you're

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consuming and the nutrition that it's

providing, at least on a macro level.

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So when we look at things like eggs, for

example, it's typically going to have six

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grams of protein and then yogurt as well.

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Uh, what is it?

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It's like a quarter cup has, I

dunno, I think like nine grams of

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protein somewhere around there.

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Uh, so those are, you know, some

meals that you can have in the morning

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that are pretty like protein dense.

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So.

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What I'll usually do to get a

really nice protein dense breakfast

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early on in the day, obviously

focused pretty heavily on eggs.

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Um, you know, I can knock back

four or five eggs on my own.

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And then when it comes to yogurt,

uh, I'll definitely, usually do.

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A cup of yogurt or a bowl of yogurt

with some fruit added in there.

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Typically some kind of Berry.

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Um, we do have mangoes

in season at the moment.

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So I've been adding mangoes into

the, uh, the yogurt as well.

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Sometimes I will even add a little

bit of protein powder to the yogurt.

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Because I'm buying unsweetened,

like just normal yogurt.

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So there's no like

additional flavors to it.

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So adding a protein powder can

be a good idea to increase the

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amount of protein in there.

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Sometimes I've even done collagen,

collagen has like no flavor at all.

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So it's a really easy one to mix in.

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And so right there, you're

already getting a pretty solid

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amount of protein in your day.

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Um, you know, typically very easily

over 30 grams of protein and you know,

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it doesn't have to look like just

eggs and yogurt every single day.

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There's tons of other things that

you can include into your breakfast.

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That will be also high in protein,

things like cottage, cheese,

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that's another really high one.

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Um, you know, maybe like a

smoked fish, like smoked salmon.

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That's also a great way of getting

some protein early on in the morning.

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And, you know, with all of these, you can

also include some fruits and vegetables.

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Like I said, the fruits that

I'll usually put in the.

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Um, into my bowl of yogurt.

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And then what I like to do is I'd like

to make a cucumber salad and just kind

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of have it in the fridge ready to go.

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I usually do like cucumber tomato,

some fetish cheese with that, which

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also is going to have some protein.

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And then we'll drizzle a little bit

of olive oil, some salt, some pepper.

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Um, if you want to add some like walnuts

in there as well, you can do that.

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And, uh, yeah, I'll just

usually keep that in the fridge.

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So it's a great way to get some

fiber into your diet as well as

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micronutrients and you know, the

vegetables, the fruit in there.

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So that's typically what a

breakfast for me would look like.

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Of course it can vary depending on.

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You know what it is that you'd like

to consume, but really the goal here

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is prioritizing the protein and then

prioritizing, secondly, definitely

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something like vegetables or fruit,

and then third would be your carbs.

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Right.

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So like really kind of trying to stay away

from any breads in the morning or just

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any really like super, super carby foods.

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Um, Yeah.

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Usually, if you're prioritizing

your protein, you're going

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to get full off of that.

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And there's just not going to be

very much room for your carbs.

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So that's also a really good way to

watch how many carbs you're eating and

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also make sure that your, uh, You know,

getting some really nutrient, rich food

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that isn't going to sit super heavy with.

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You.

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And then lunch can usually be, uh,

something like all include maybe

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a protein shake at that time.

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Uh, maybe I'll have a salad as well.

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And I'll throw a protein source on there.

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Maybe some chicken or steak, whatever

it might be, so that I'm still getting

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some protein there as well, but

also getting the micronutrients from

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the salad that I might be eating.

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Uh, this is just an example.

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Of course.

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There's.

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Many, many different kinds of foods

that you can be eating that would have

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a high protein sources in them as well.

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Um, and then for dinner, I will

typically do a protein source,

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either animal or plant source.

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Um, for plants, you know, of

course, things like soy beans.

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Um, these are great sources of protein

keenwah as well, has some protein.

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Uh, and then I'll also include a

carb, like a sweet potato rice,

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or just even normal potatoes.

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Um, and then I love personally

some roasted veggies.

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So.

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Um, you know, asparagus cauliflower.

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I honestly love those

when they're roasted.

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And so, yeah, that would

usually be a plate for me.

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So I don't know, let's say

like a slice of salmon.

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Uh, over some.

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Mashed potatoes or maybe what

the sweet potato on the side.

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And then, uh, some veggies as well,

like cauliflower or asparagus or

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broccoli or whatever it might be.

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And that's a pretty like

full meal right there.

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Once again, I'll try to go.

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Kind of heavy on the protein

source to make sure that I'm

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finishing off my day strong.

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I'm making sure I'm trying to get

over that a hundred grams of protein.

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And of course, each.

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You know, animal-based protein or even

your, uh, uh, started plant-based protein.

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They can vary in their amounts of protein

that they provide per so many ounces

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of, um, So you would have to look that

up and get an understanding of it.

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But usually when I follow this

plan, it's pretty easy for me to

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hit a hundred grams of protein.

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And at the same time, it's really

minimizing the amount of, you

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know, quote unquote junk food

that I would maybe possibly eat.

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And so, uh, yeah, I mean, I, I

don't normally eat like a ton of

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processed foods throughout my week.

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Uh, you know, home a lot.

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I like to cook a lot.

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So that's usually what

my diet would look like.

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And it's a great way of really just.

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Making sure that you are prioritizing

the protein and not overdoing it on the

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other stuff that you shouldn't be getting.

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So, if you haven't tried this before

to try to prioritize your protein,

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I highly encourage you to do so.

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This doesn't mean that you have to be.

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Out there hitting the

weights, super hard protein.

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Isn't just something for people who

are trying to put muscle on protein is

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a very essential macronutrient for us.

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I mean, there are nine essential

amino acids in a complete protein,

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which we can't create in our bodies.

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We need to obtain those,

uh, from outside sources.

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So we have to consume them.

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So protein is absolutely necessary

for your health and making sure

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that you're getting a good amount

of protein is also going to be.

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Really important for your health.

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So you don't have to go crazy.

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I don't want people feeling like

they're adding another thing to their,

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you know, quote unquote plate here.

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Uh, in having to count their protein,

but rather just make it a goal for

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like a week to really kind of count

the protein that you are consuming

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and then get familiar with the foods

that have higher amounts of protein.

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And then it's just going

to become kind of a.

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Uh, yeah, it's going to

become knowledge for you.

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It's going to be something that you can

reference on the regular you'll know.

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Oh, I'm eating this meal.

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It has three eggs in it.

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Cool.

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That's like, you know, it's going to

be 18 grams of protein right there.

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And then it's just going to be a little

bit of an easier process for you to

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have that memorize throughout the day.

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Uh, moving forward.

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So then when you eat meals, you don't

have to actually pull up your phone

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and look up how much protein you're

eating, but rather you'll just have a

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general idea of how much you're eating.

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And then, um, yeah, then you can

shoot for hitting whatever goal

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it is that you set for yourself.

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And, uh, yeah, don't make it something

that is going to eat up time out

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of your day and, and mental energy.

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That's the last thing I want to

do, but rather just understand what

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are the good sources of protein,

whether you're a plant-based

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person or an animal based person.

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Or just somewhere in between.

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And go ahead and prioritize those foods.

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Of course, we want to also prioritize our

micronutrients from vegetables and fruit.

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So you can also include those as well.

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Uh, those aren't going to necessarily

be your protein sources, but you

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know, we want to make sure we're

still getting the micronutrients in.

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So it's typically for me, my plate is

going to be prioritizing the protein

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and then we're going to make sure

secondarily I'm going to be getting

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some vegetables or fruits in there.

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Um, and then last, on the list is

typically going to be the carbohydrates.

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Typically that's how it looks.

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Of course not every meal is perfect.

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And I don't want you stressing out that

you always have to hit these goals, right?

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That's not what we're trying to do here.

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Um, but this is going to give us a general

idea for our, you know, typical day.

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A typical Workday, we can

try to stick to these goals.

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So anyways, I hope this made sense.

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And hopefully you can start prioritizing

protein on your plate as well, and

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start to witness the changes that

are going to happen in your body.

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Maybe you do put on a little more muscle,

maybe doula lose a little bit of weight

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because you're cutting out those foods

that normally would help you gain weight.

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And instead, since you're prioritizing

protein, you're not gaining that weight.

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So.

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Anyways, those are going to be

some things, uh, that you can see

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if you have any changes in your

body by prioritizing protein.

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And, uh, yeah, hopefully

this was beneficial.

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It's been beneficial for me.

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I've been doing this for probably

almost the last year now.

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And, uh, I've definitely noticed that

it has helped me to maintain my body

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weight, but also to, uh, look a little bit

better, put on a little bit more muscle.

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. Sorry.

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Last point I wanted to mention

was with, uh, older people.

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So if you are elderly, , making sure

that you're still getting enough, protein

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is also going to be pretty important

because we want to make sure that

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we're still maintaining those muscles.

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Of course you need to add in

some, uh, activity in there.

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Um, just with everyone, if you want

to put on muscle, you have to have

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the exercise portion of it as well.

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Um, but protein is going to be a great

way to feed those muscles and make

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sure we're keeping them well fed.

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Um, also another point, if you do

have kidney issues, you might not

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want to be eating super high amounts

of protein, uh, for your kidneys,

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if you have issues with them.

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So that's something that you would

need to know and move forward with.

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: 00:19:04

Of course, I'm not a

medical professional here.

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I'm just giving you my anecdotal

kind of takeaways here.

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But anyways, hope you all

enjoy prioritize that protein.

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And then of course, focus on the

veggies and the fruit, getting

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that micronutrients as well.

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: 00:19:17

And, uh, yeah, thank you

all so much for tuning in.

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I hope you have a beautiful

rest of your day and I will

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see you on next week's episode.

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Thank you all so much.

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Have a great one.

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And, uh, of course,

connect to your elements.

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Do everything with good

intentions, much love to everybody.

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: 00:19:32

Peace.