Episode 133. How to Maximise Your Results, Animal-Free Whey Protein & Managing a Calorie Deficit.
#133. How to Maximise Your Results, Animal-Free Whey Protein & Managing a Calorie Deficit.
In this episode, we covered a range of topics that will help you achieve your fitness goals and maintain a healthy lifestyle. We started by discussing the importance of using a full range of motion when exercising in the gym. By doing so, you can activate more muscle fibres, which can help you get the most out of your workouts.
We also talked about the importance of movement, in general, to slow the process of aging and ensure that you can still live a full life when you are older. By staying active and incorporating movement into your daily routine, you can improve your overall health and reduce your risk of chronic diseases.
Next, we highlighted a new whey protein product on the market that is completely animal-free! This is great news for anyone who is vegan or lactose intolerant but still wants to supplement their protein intake.
Finally, we discussed some low-calorie foods that can fill you up, which are perfect for anyone who is trying to lose weight. These foods will help you feel satisfied without overeating, which can help you stay on track with your health and fitness goals.
So, whether you're looking to build muscle, improve your overall health, or lose weight, this episode has something for you. Tune in to learn more about these important topics and take your health and fitness journey to the next level.
As always thank you for your support and engagement, it means the world to us!
Enjoy.
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What is up everybody? Welcome back to the Insitu Health and Fitness podcast. On this show, we give you all the information, habits and strategies you need to live a long, healthy and happy life.
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Do you want to? Build muscle, lose body fat, have strong joints, feel good, move in every single direction and just be strong in all those directions. You asking me personally? I'm asking you of course. Everybody following along at home, then you need to move full through a full range of motion. Mac and I have been hitting a few different gyms lately, and it's funny how we get caught in our own little bubble of exercise and fitness and then we see other people doing their version of exercise and fitness. And I just want to help him a lot. It's definitely not your place right now. You feel, ohh, I don't know. Sometimes it's nice having pointers and I was working out the other day and one of the trainers at the gym come up and gave me a few pointers on some deadlifts, which was actually quite nice. I haven't had somebody. Give me pointers on my form in a long time. So I was quite nice. But then other people in the gym, they might get offended sometimes if I walk up some strange dude giving him some big bulky meathead. Bro, you're doing it wrong. Do it this way, people just take it the wrong way. And what I mean by this is squatting. So let's just use squatting for example, because I've seen a lot of good squats over the last few weeks. Squatting through the full range of motion, so that's going to look different for everybody. Everybody has different injuries, abilities, the hip makeup on, everybody's difference, all that sort of stuff. So as
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full range as you can possibly do. But what happens is people load up the barbell on a back squat and it gets to the point where they're hardly moving at all. We've all seen it. You might be able to squat full depth with an empty barbell, but then as soon as you get a little bit heavier, it's not as deep, a little bit heavier, not as deep. And then by the time you get to the end, you're one room, your hips are increasing, and that's about it. So full range does help your body a lot adapt to different stresses, so. Think about it, if you're squatting 100 kilos, is it better to do it through the full range and move as much as possible or just a little bit? Full range, obviously, but not only that, it helps with your joints. So sending your joints so your knee and your ankle and your hips through as much range as possible and deep into that squat, it just makes them stress a little bit. Good stress and it strengthened. It does help strengthen them up over a long period of time. And then that's obviously where. You know, when we get into old age, your knees and joints and everything are gonna be healthy and happy. I just forgot, like going to, what do you call them, 24 hour gyms, just, yeah, gyms. Well, yeah, like how you said at the start, we get stuck in our bowl. It's just made me realize that like selling a gym program alone, which is what we tried to do at the end of last year, is definitely not what the general population needs, right, because like, there was a lot of trainers at the gym we went to this week and a lot of bad form and obviously they can't. Isn't this many times they can correct someone before they get the ***** probably with their form, but I don't know, I just. If I was starting out, I would definitely want somebody to tell me if I'm doing it right because otherwise am I wasting my time. Like if I was to start, went to
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the gym, just got a program online and started exercising and my form was shocking, I would definitely want to know and I would want someone that can always check it and always sort of keep me on track and make sure that. I'm actually doing it right so I can get the most out of the exercise right. And this is the first time you've worked out with mirrors. Ohh my goodness yes. So before. Now before I guess this year really we've been like CrossFit and then a small boutique gym which was pretty private and there was no mirrors. And now we've been going to yeah, 24 hour gyms, which is I guess where most people go and there's mirrors everywhere in it. It's freaking weird, but it is nice to see my form and make sure that I'm symmetrical and. I don't know. It's almost motivating. But like, yeah, I can see my muscles. You know what I mean? Yeah, there's always been this argument, especially obviously, the CrossFit realm against the 24 hour gym, the bro people bodybuilding realm. And it's obviously mirrors. Verse mirrors. You can't have mirrors. You shouldn't need mirrors. Mirrors are the best coaching tool. Yeah the next best thing would be recording yourself on your phone and watching it back. But mirrors because you're just getting real time. As you squat, you can watch and see if your knees are caving in and correctly as you go, correct it as you go. You can see if your hip shifting to 1.1 side as you come out of the bottom of the squat. You can see if you're pushing to the one side or you're twisting as you come up. There's such a good coaching tool for the coaches and the client or the person doing the exercise. Little tip out there for everybody, just look at yourself in the mirror as you're doing any exercise and just use it to correct your form if you can. Like. Range. Like I said at the start, range is the best thing, but
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probably just alongside that is form. So perfect form and as much range as possible and you'll get crazy results. I think having a mirror too also really increases your mind body connection, right? Like you can see, feel and move your body all at the same time. So it's like you're really in your body when you're watching yourself do it in the mirror. And I really liked that. But I also like it was kind of weird because I think that a lot of people avoid making eye contact with themselves. So I'm like, am I like peacocking if I'm just watching myself working out in front of the mirror, you know what I mean? 24 hour gyms are weird. I'm still getting used to it. Yeah, it's definitely. It's just a different vibe like everybody's.
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It's good and bad like a good in a way, because I'll probably had one of the best workouts I've had in a long time in that gym because everybody just got their earphones in. Everybody's doing their own thing. True. There's no distractions, no distractions, but I probably had one of the best workouts I've had just because I could get so and connected to the exercises. I could take my time. I wasn't feeling rushed. We didn't have a timely right, so I could just get everything I needed to get done and did it perfectly. And I had a great workout. So yeah. Definitely. Obviously if you're going for a different vibe and you're doing a hard workout like a CrossFit or something like that, yeah, it's a bit awkward. You wouldn't wanna be doing it there. But that's why you've got CrossFit gyms as well, I guess. So, yeah, before we move on to. The next topic on the note of like talking about full range of motion and stuff like that. I've been spending a bit more time with my nan because we're visiting my family at the minute. And the more time that I spend with her, the more I desperately, desperately want to make sure that I keep exercising and keep lifting weight and keep eating healthy because. She's nearly eighty, I'm pretty sure, and she's not in the greatest shape like. She struggles to get out of her chair, she can't do steps anymore. She struggles to walk 3 metres like. Movement in general is a struggle, and I so desperately do not want to get to that point. But she said something to me that I thought was very interesting. That. Maybe with a lot, maybe will be a light bulb for a few listeners and, she said. It's just the cards I was dealt. That's the reason I'm in the shape I am. That's the reason my body's the way it is. I couldn't choose to be like this. It's not fair. My neighbour up the roads, 10 years older than me and she still walks around the block and does aerobics and everything and it's just the cards I was dealt. So she got dealt better cards than me because she can do all of this stuff. And I got dealt bad cards and I was like, wow, that is definitely not the case. But like, you can't tell her now. She's so set in her ways, but. Yeah, I don't know.
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I think obviously most of us would be around elderly people often, or if not just sometimes, just notice their habits, like, do they still participate in sports? Do they still walk? Like, what's their diet like? Do they sit around on the couch all day and then? Also notice the shape that they're in, in relation to the activities that they're doing. Because I think that that is like to see that in real life, like, you hear us talk about longevity, longevity all the time, right? But then to go and actually see what happens to the human body when you don't exercise. It's kind of scary. Yeah, very. And we all have access to the same deck of cards. It's just what you choose to pick out. Yeah, exactly. And I've got a client that's a similar age to your nan and is absolutely killing it. Yes, that's true. She sent me a message last night and she was stoked because she got her record of over 10,000 steps for the day. Like, she tracks her steps. She's active as possible just to just to stay active and be. Healthy and yeah, she was stoked yesterday because she got over 10,000 steps. And I mean, how great is her quality of life now compared to like my Nana's quality of life who just sits at home and knits, whereas this client is doing like competing with dogs. That's a client you're talking about doing hikes and walks and lawn bowls and group walks like so many things. And she just come back probably five months ago now, had serious back surgery, like probably. A full vertebrae replacement, which is huge back surgery and we're five months out and she's still doing all this stuff. So again, you choose. You can choose the cards that you pull out of the deck. Yeah, it's just whether you pick them up and use them or not. All right, next. It was funny. I swear the phone gods are listening to our conversation because
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we literally had this conversation the other day about how hard it is to get enough protein when you're vegan. And it is. So we've tried it. When we first moved to Awadalla, we tried to go vegan and meat dude. Ohh yeah, I suppose we were, because we never. I couldn't eat dairy anyway. Yeah, it was just we're just trying to do yeah, cut out meat and dairy or any animal products really. And it was very hard. Yes, I did. I was actually having this conversation with a friend in the gym about how hard it is to get your protein intake in, especially if you're trying to build muscle. And how he was saying he had to end up eating like 6 meals a day so that he could get enough calories because it also cuts your calorie intake almost in half, right? Yeah, 100%, right. I didn't enjoy it because the same thing, you had to eat so much just to get enough calories but also try and get enough protein, right? And you just feel huge all the time. Bloated as because the main source of plant protein is like legumes and beans and they just bloat you. And if you have to have them three times a day, that's yeah, just walking around feeling like a balloon and it should you because you're doing all these hard work in the gym and we were training pretty hard at the time and you just look fat. Yeah, literally just. Because yeah, you you feel huge and. So again coming back to what I brought this up, then I come across this protein that was. Come across in a feed somewhere or something. I can't remember how I come across it but it is way protein. That has no animal. Product. Product, right. It doesn't come from an animal. So there's no animals involved in the making of this way protein. So as everybody knows, way protein is a byproduct of milk and then cheese and then so when they put the milk in the vats to make the cheese, all that sort of stuff, way protein
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basically is whatever is leftover, they make it into a powder. Back in the 70s, I think, or 80s, somebody realized it was very high in protein and then there was this industry just starting boom. Bodybuilding, industry building here. And then like I reckon I could sell this to these and that's how it started well, and from there it is turned into literally a multibillion dollar worldwide industry. Just for that powder, some guy thinking, oh, maybe I can sell this to these bodybuilder guys. So weight protein obviously comes from animals, and vegans generally won't eat whey protein because it is from an animal. So now you have a way protein that is. 100% protein. It is whey protein, but it has no animals involved. How exactly? So you find out. I hope you found out. Yes, I've got it here. So we all know, those longtime listeners will know that we spoke about. Mate, what was that doco called that we watched on? What? What do you mean next? Yeah. Yeah. So. That. That Doco went into the future of meat, really, didn't it? Yeah, because the environment, eventually it's going to breakdown and we're not going to have enough animals that we can eat, right? So there's scientists out there trying to genetically engineer more meats that has the same amount of protein as real meat for when the world runs out of protein. So is that what they've done with this protein powder? So sorry every time I go to pull things up. It disappears on me. You must be more organized. So how we do it. So there's three steps in how they do it.
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To make animal free whey protein, microflora are given a extract copy of DNA. Running to cow milk protein. So microflora is bacteria. Gut bacteria, yeah. To a copy of a DNA strand of milk.
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It's fermented in tanks. The flora grazes on the. Florna food and converts it into animal free milk protein. Wow. So the DNA that it uses isn't also made in the lab? Yeah, in the final step the floor is filtered out leaving pure animal free way that is identical to. Protein found in cows milk. Wow, that's crazy so. Yeah, it's basically milk grown in a lab, but then again they've processed it to have way from it. Which is again, is that good or bad, or. Yeah, I don't know. I don't really know where I stand on the whole processed meat thing, right, because everyone's focus is getting the adequate. Like macro nutrients like protein intake in the. What would you call a genetically engineered food, but also? Do they add like the micronutrients as well, like the vitamins and minerals? Yeah, that was gonna like. I on the when I first heard of this, I was like, hell yeah, this is actually going to be really good because it can be super clean. It's made directly for this, so there's no bad stuff in it and your body should absorb it better. But then again, same thing I'm thinking. The cows ate like, you know, if you. You know. Does it, is it the same protein because it doesn't come from the cow? Like yeah, like the cows eat the grass and the grass grows from the nutrients that are in the soil and then their muscles is grown by what they eat and then we eat that. So it's like you almost miss a
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whole step maybe. Yeah, sure. It's one of those things. It's, I think it's great that it is around because. You know, like in that doco I brought up at the start, meat is starting to disappear. Cows, you know, the whole one of the episodes was all about. Mass farming of cows and other animals is probably not good for us and not good for the planet and not good for the animals. And that is a big reason why a lot of people do go vegan. Yeah, so there's going to be less available availability to milk and cheese and meat and all that sort of stuff because there's less cows, which is a good thing. But if they're also making meat in the lab and making protein, all that sort of stuff, because protein is essential for human health. So protein is very important. If they can make protein like this. And it's easily available. I think it's probably a good thing. Yeah, and. Yeah, what it didn't look up is how much it is. So is it in comparison to. Normal protein powders, so we normally have true protein. Which is about 60 or $70.00 for a kilo bag. Um.
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I don't know which one they're appetizing. I do guess that this protein powder like for vegans is better than no protein like, even if it's not the best and it's not the most absorbable for the human body at least. People that follow a vegan diet can still get a source, a good source of protein in, right? Well, yeah, and that's the whole thing, cause as we know like. A client actually asks this a few weeks ago. Pete. Protein? Yeah, I was gonna ask because he's like, ohh, what about protein? He's like, oh, there's a fair bit of protein in one scoop of the protein. I'm like, yeah, but there's about 1.111 gram of protein in one P so imagine how many peas you have to actually break down. To get 30 grams of protein, yeah, thousands, hundreds of thousands of peas just to get 30 grams of protein. So it's heavily processed just to get protein out of them again. It's like, is it good or bad? Whether it's processed, I don't know. I just, you know. With better options, yeah. So for somebody to be able to now have way. Is. Without the animal cruelty and all that sort of stuff attached to it, I think that's a really good thing for vegans, yeah. If any vegans are listening and you've heard this conversation, would you try the protein? What were you going to say?
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I lost it.
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23. 24 ounces. I'll just convert that real quick. Do you know how much protein is in like a scoop as well, well, 20 grams, which is comparable, yeah, pretty standard.
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Also, I did. When I very first met Jack, I was having pea protein because it's just what I found at bullies. Do you remember that? When I lived next door to the gym. But boy, it bloated the crap out of me. I don't know. And it tasted because it's just like green. It's kind of like green pattern. So imagine having greens powder just. But worse, greens powder include dirt and water. Like that's what it tastes like. Yeah, you supposed to do with that. I guess you could put it in a smoothie, but I mean. I don't know if you're spending a lot of money on it. You want it to be as enjoyable as possible, right? And you run that risk with any protein powder. Like yeah, we use true protein because it is the most delicious and easy absorbable. Some protein powders make you fart and gargle in the belly and all that sort of stuff. So it is about 500 grams for a container and that's $40 ohh. I don't know if that's US or Australian either, so it is quite expensive. But I couldn't. I could imagine that. Give it a couple of years and this will be so easy to make. It will be so cheap. Yeah. And hopefully it stays good and you don't need much room like compared to having cows and stuff like that like it doesn't need much room to. Have a good production line, I guess, yeah. And that's the thing like. Why protein is always going to be there? Because it is a product byproduct of making cheese and milk yogurts, all that sort of stuff. So it's always going to be there. The why is that? So to give that a bit of a competition, it's the whole protein industry is going to obviously come down in price, which makes it more available for everybody. So yeah,
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interesting, watch this space, we're going to try it. I don't even know if we can get it in Australia yet. Probably not. It's most of the case with decent supplements from the US. All right, let's move on. Listen to questions. What do you got? Yes, OK. I just selected one from my question box this week and it is what foods fill you up at a low in calories? I am trying to cut my calories to lose a little bit of body fat. So good question. Sleeping, listening to the podcast for a few months because we've been talking about that a little bit. Um. I feel like I repeat myself with this, with clients, with people, with friends, all of the time, because we just don't get taught the value of food, right? So if we were taught the value of food, we would know what foods. Allow in calories and what foods fill you up? What gives you more bang for your buck? What foods are super calorie dense? Because I often see. People that are trying to lose weight and they're eating quote UN quote healthy, which is great, but they're not eating low foods that are low in calories. So a prime example would be someone trying to lose weight and having. Like yogurt and usually for breakfast, very high in calories. Granola, granola, yes. Just a bunch of nuts and dried fruit as a snack. Very high in calories. Doesn't fill you up at all. Like, there's a lot of examples like that where, yes, those foods are healthy, but they're not going to help you lose weight, which I feel like they're disconnected. A lot of people think if I'm healthy, I'll lose weight, which that's not necessarily the case. Yeah. It just, I don't know what popped in edge, like chicken thighs and chicken breasts. A lot of people think chicken thighs are unhealthy because they're hiring calories. It's not necessarily unhealthy, they're just a little bit more fat on it, which is fine for you. But just hiring calories in a chicken breast because chicken breast has no fat on it? Yeah, OK.
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So I'm just going to give like a quick list of like my top five foods that I would suggest that would probably help manage hunger if you're trying to eat in a calorie deficit because they feel you want foods that fill the physical space. Your stomach, right? So they make you feel full, but the calorie value is slightly lower. So first, fruits and vegetables, obviously, I feel like that's a no brainer, right? They're low in calories, super high in fiber, super high in vitamins and minerals, so they obviously fill the space in your stomach. Next, probably legumes like beans, lentils, chickpeas, because they do have some protein in them, so they're slower digesting so you feel fuller for longer. They also have fiber so they're slower, slow, slow digesting carbs. But like, I wouldn't rely on them as your source of protein for a meal if you're trying to lose weight because they do have a little protein, maybe they're good to add to salads and stuff like that. The other one is whole grains. I don't know what it is about. Rice and oats and. Quinoa and brown rice, all of the whole grains. You know, for some reason people think that they make you fat. Carbs, carbs make you fat, right? But they're we're joking when we say that. Just to clarify that that's that was very sarcastic. But like they are a great source of fiber, so they do make you feel a lot more full, especially if you compare them, compare any of the things that I just previously listed, so. Fruits and vegetables, legumes, whole grains, if you compare any of those three things with another source of protein, preferably meat protein, because the first three that I listed are going to fill the space in your stomach and the protein is going to digest extremely slowly. So it makes you feel
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very satisfied and fuller for longer. And then the very last thing that I think is probably a no brainer, but soups and salads, right? They're both pretty water dense. They're both relatively low in calories, especially if you don't have like a piece of sourdough on the side of your soup. Takes a long time to eat. Takes yes does take a long time to eat, so you can actually feel like your hunger and fullness cues feel when you're actually satisfied. So yeah, they're probably my top five suggestions, fruits and vegetables, legumes, whole grains, lean protein if you can because lean protein is generally just going to be a little lower in calories and then soups and salads. Do you think that there's anything else? No, I just trying to. I recall one conversation I had for client like he was blown away when I said I just have like. Precooked chicken, like I'll just bake chicken in the oven, flavored chicken. So just chop up some chicken breast, cram it in certain flavour and then it's just in the fridge. And when I do feel snacky and that sort of stuff, I'll just have one of the tenders that I've made, obviously all proteins going to fill me up and it just gives you like feels like you've eaten something as well when it's meat. So I just have one of those is like one thing I like to do, super helpful. And I think if you are in a calorie deficit and you're trying to lose weight. It's very, um, what's the word like? Overlooked about paying attention or mindful eating when you're eating like the foods that we just listed because. I have noticed being at my mum's house, there's always the news on and the TV's always on and it's always very loud. And then I'll catch myself eating dinner and I'm just, like, inhaling it. And I'm like, wow, what is wrong with me? Because when it's just Jack and I by ourselves, our house is very calm. It's very quiet.
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I don't know. And like, you would have heard me say before on the podcast, if you're a regular listener, that it takes me a solid 30 minutes to eat a meal. Whereas here, I don't know, there's so many distractions and I'm just like, shoveling the food in. And then I finished dinner and I'm looking for something else, which I also never do. Because I'm just not paying attention to what I'm eating. So I think that. Yes, consider all the foods that I just listed, but also consider your environment, especially when you're trying to reduce your calorie intake. Yeah. One thing I will add on to that as well is just focus on protein. More and more studies are coming out now about fat loss. So if you're trying to lose body fat in that calorie deficit, protein is the most important thing because you want to preserve muscle. Because your body will sometimes break down muscle for fuel before it actually starts using fat, depending on exercise and genetics nights or stuff. So make sure you're getting enough protein and over consume protein in that calorie deficit and you'll maximize. The results look good. Feel good, right? Exactly. Awesome. Well, that little question just made me very hungry, so let's end it there so I can have something to eat. And thanks everybody for tuning in. As always, if you do get something out of this episodes episode or any other episode, share it with a friend or family member. All you need to do is copy the link, send it to a friend, family member, say, have a listen to this one. Good topic, especially if they're vegan. We'd love to hear from you guys about the protein, whether you would have it or not. And it does help these podcasts grow as well. As I always say podcast generally grow from word of mouth and it has been growing massively over the last six months. So I can't thank you all enough for sharing it and continue sharing it and we'll just give you all the love. Talk to you in the next episode. Bye.
