Nutrition Advice
Good morning, everyone. Well, I was speaking to doctor Paul last night, and, I like you and you. And obviously, a lot of wisdom, lot of so much knowledge about nutrition. But let me just kind of digest what he said and give it to you in its simplistic form so you can take away from it. The first thing is like, I think I think it was Lucy, mentioning, you know, headaches and stuff with going on macros.
Speaker 1:And doctor Paul was mentioning sometimes this can happen when your carb intake changes, you go from eating processed foods to unprocessed. So your sodium intake, so your salt intake's less. And actually then you increase your water intake, so you're kind of diluting the concentration of sodium in your in in your body, if that makes sense. That's a simplistic way of looking at it. So when you do these, then Paul mentioned, like, you know, you can get some headaches and stuff.
Speaker 1:So the first thing to do is to increase your sodium, add it into your foods, because you would have lost a lot of sodium from all the processed foods you eat. Reduce your water intake a bit. Alright. And have a look at your carb intake. Is it too low or is it gone like is it way higher than used to?
Speaker 1:Try and, you know, adjust it out of check-in with us and we can see what happens. But try that first. I think that's an important thing. I've seen that come up a few times. Another question is how important are carbs?
Speaker 1:They're not if you're gonna sit down and do nothing all day, then you don't need to eat carbs at all. Right? But your brain does use glucose. Right? If you're training, you know, people say you don't need carbs, I'll say and Doctor.
Speaker 1:P says you probably do to train well optimally and to make sure you have a good session and feel good energized after that. So whilst they're not vital to live, that doesn't mean that we shouldn't eat them, right? It's like, you know, I don't know why people online go crazy with this and like, we don't need carbs, so why should we eat them at all? Obviously, don't need them. It's poisonous.
Speaker 1:But we don't need them because his body's got, like, other processes to survive without carbs, right? It's got these like backup systems, you know, when you go in keto, you don't eat any carbs, you know, the keto diet, you're getting ketones in the bud and all that stuff. So like we've got those backup processes, but the body definitely prefers carbs as energy. So if it's preferable for it to have glucose and utilize glucose, then we shouldn't really try and make it more complicated than that. In my opinion.
Speaker 1:I think we should make sure that we're eating a decent amount of carbs for energy, make sure our workouts are powered, and carbs are awesome. Fruits are awesome, potatoes are amazing, rice like carbs, a lot of foods with carbs and some fats obviously are amazing. So I don't know why we should you know cut them out at all, but definitely we should adjust them to our own preferences for sure. But you can come under your carb intake, you're not forced to eat more carbs, but if you're coming under your carb intake because you're worried the increase is gonna put fat on and that's coming from decades of media demonizing carbs or fat or whatever they do every decade, they change the enemy, then do take this as a chance to redevelop this relationship with food, right, with carbs specifically. When we say most people got a bad relationship with food, you know, is carbs is kind of the one number one thing people have a bad relationship with because they're scared to eat them blah blah blah blah blah.
Speaker 1:So that's important, right? Then we had a question about, know, amino energy and like energy drinks or caffeine and stuff. And, you know I don't remember what I saw this already but it was like oh I gotta drink caffeine, I gotta have coffee and energy drinks because I've got no energy and I need to get my food for my day But actually sometimes when you look at it, it's the you drinking the caffeine is because you're having bad sleep and it's just like that's the problem. Instead of like going in and just thinking that caffeine is gonna fix it, if you fix your sleep first, that will help. So go to bed earlier, reduce your caffeine intake for a bit just to see what happens, make sure you have a nighttime routine, it's so important.
Speaker 1:I know like you're probably like, oh Scott shut up me, we don't want it but I'm not a kid I will go to bed whenever. The thing is your quality of life will genuinely improve if you have better sleep. Sleep is like one of the number one things people don't get which results in them having a miserable time. And I'm not a parent but parents and stuff, newborn kids, struggle a lot because they just can't get sleeping. And people glorify going to bed late and you know hustling hustling culture.
Speaker 1:Sleep's important, like sleep can actually like in fat loss phases and stuff in a deficit, the amount of sleep you have in studies has been shown to impact where you lose weight. So the more sleep you had, I think it was seven point five hours, you lost more fat but retained muscle, you had five hours of sleep, you actually lost a bit of muscle and fat but the same in total weight. So sleep vital, just to feel good, just like wake guys, waking up in the morning and go for a walk when the sun's coming up is the best. Nothing in the night is gonna be better than that nor watching Netflix and TikTok and stuff, none of that comes close. So give it a go, that's what I was saying, give it a go.
Speaker 1:What else do we cover? Let's have a look. Vitamins and minerals. Look. If you're eating wholesome foods and you're trying to get different color veggies on the plate and and you're eating meat and all that stuff, you're gonna probably be okay.
Speaker 1:There was a study in this where it looked at a group of females who were losing weight, so both were in a deficit, one just focused on calories and the other focused on tracking macros, so the same calorie deficit, the same calories but one was macro focused, one was just calories and what it showed was the calorie group did have low levels of certain vitamins and minerals but the group that followed a macro based approach had basically no problems with the vitamins and minerals even in deficit. The reason is when you track your macros and you track protein, carbs and fat, you're making sure you're having enough protein, enough carbs and importantly like one of the most important ones is enough fats. So if we're already doing now, we're covering now, we're doing 80% of the work, you know the eightytwenty principle. Principle. Macros is that, like gives you 80% of the results.
Speaker 1:Vitamin wise, mineral wise, you know, split wise in terms of like calves and fat ratio all that stuff. So yeah, as long as you hit your macros and you're trying to hit them as close as you can you should be okay. And then yeah just a few more like medical conditions definitely get them checked up with the doctor, doctor P's advice as well, doctor P in PhD. He was saying look if you've got a very specific problem or condition yes go to GPs and they're great but go and get the specialized advice so go specific if you've got specific problems because GPs have to know everything about everything whilst they can't go super deep into things so definitely go and get more checkups. A lot of people actually, I always speak to my friends and stuff and I'm like they say they've these problems and I'm like, have you been to like check up on this?
Speaker 1:And like, I have been doctor once like, it's not as if they don't want to find out more information about it. Like if you've got things you want to know more about, okay, go and be relentless in your pursuit to get checkups by the doctors and then get referrals. We live in The UK where the NHS is in, it's not free we pay tax, but in America this thing, this wouldn't, you know, it would be out of question, it cost you so much. So definitely worthwhile taking advantage, not even taking advantage, using our service for what's meant to be used for. And is it normal to be experiencing change in digestion?
Speaker 1:Yes it is, it should settle when you're eating more protein I'll be fine. And then we finish off with, you know, Karina asked, should we have lower calories in the week, lower calories via reducing carbs in the week to fit in alcohol into the weekends. Now, my advice on this is like, if you want to get if you want to have more macros in the weekend because you're eating out, then definitely like for you can reduce carbs in in the week and fats in the week %. That's fine. What doctor p was saying is if you're doing it specifically for alcohol only and your alcohol intake is high on the weekends and you need to look at the overall decision and impact that has.
Speaker 1:Does it lead into Mondays and Sundays being terrible and leading into like, you know, alcohol is a toxin at the end of the day. So you need to look at that decision and see, you know, if it's good overall for your lifestyle or not. And yeah, that's it really. I mean, know, we say it all the time, you've got to be your own scientist, you've got to take this information from us and learn, right? But you still have to make decisions yourself, you still have to look at things, put them in front of you and go like wow okay this and this and this.
Speaker 1:You know yourself more than we'll ever know you, Right? So you know whilst these advices are coming to your way, you know yourself more. You know and if you've got conditions and stuff like that and the doctors you need to start combining the information and then making moves in the right direction, getting specialist help when needed. But when it comes to fat loss and stuff, don't be worried about feeling a bit hungry, that's normal. Do this is a process to figure out what lifestyle is going be best for you.
Speaker 1:You might start the first two weeks of macros, you hate and you can't fit the drain, but then after you get the hang of it feels better, so just don't give up. One or two weeks is not enough time, that's why it's an eight week process. At the end of the eight week process, you'll have you'll have a lot of knowledge in yourself food wise and you'll know where to go next. That's the beauty of it. So I'll leave you with that.
Speaker 1:Enjoy your day. What's your one big thing today? Get it done. No messing about. The weekend is coming.
Speaker 1:There's nothing worse than going to the weekend knowing there's loads of tasks you didn't do in the week. Right? So this is your this is your warning to get that done now so you can go into the weekend more chill and then not worry so much on Mondays, because we hate Mondays when we know there's lots of stuff to get done. But have a good day, and I'll speak to you tomorrow.
