Episode 182. Q&A - The Protein Debate, Electrolytes, Weight Loss & More

182Welcome to another episode of the In-situ health and fitness podcast! This week, we are back to answering your questions!

Expect to learn the fundamentals of a healthy diet, our take on protein consumption, how to exercise with only 30 minutes a day, if walking is necessary for weight loss, what all the fuss over hydration supplements is about, if protein powder is safe for kids and much more.

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How to Build the Perfect Meal: https://www.in-situcollective.com/collection/p/how-to-build-the-perfect-meal

This week's questions;
1) For the past few months, I've been trying to improve my nutrition, but sometimes it feels really overwhelming. Looks like there are so many things to take into consideration. What are the fundamental basics I should know? 

2) Long question short: David Sinclair's podcast recommends very low protein and Gabrielle Lyons's podcast is high protein. So which is it?

3) I want to focus on strength and stability but also want to get fit in zone 2 training. I only have 30 minutes spare 5 days a week; what training structure do you recommend?

4) Is walking necessary for weight loss? Or can I just focus on strength training and food? 

5) All of my advertising is hydration sachets. Why are they so expensive, and do they even do anything? 

6) Is protein powder bad for kids? 

Chapters

• 2:00 Focus on fundamental nutrition basics for weight loss and health.
• 2:50 Focus on protein and vegetables from a wide variety of sources.
• 6:45 Debate between low vs high protein diet
• 9:15 Importance of high protein diet for longevity and health
• 13:50 Protein debate and the environmental impact
• 16:10 Why doing 5 CrossFit training sessions per week can cover all modalities
• 19:40 Walking is necessary for weight loss
• 21:50 Importance of adding walking for weight loss
• 25:45 Electrolyte supplements are necessary for some, but not everyone
• 27:50 How processed foods are contributing to increased salt intake
• 31:20 Is protein powder bad for kids?
• 31:55 Proteins primarily benefit is for vital organs before muscles
• 33:55 Quality protein powder is a better option than sugary treats for kids

Transcript

00:00:02:21 - 00:00:09:01
Unknown
What is up, everybody? Welcome back to the in situ Health and Fitness podcast.

00:00:18:13 - 00:00:47:07
Unknown
we have a massive Q&A coming at you today. Big thanks, everybody, that has submitted a question. A lot of good ones come in this week. So, again, big thank you. We appreciate everybody that is interacting, commenting, giving us feedback on the podcast as well and submitting your questions. Obviously, if you get something out of this podcast, this episode today, obviously you know somebody else that will also enjoy it and enjoy the content as well.

00:00:47:09 - 00:01:03:13
Unknown
So we would love it if you copied the show link and send it to one friend or family member, just one. You know what? It doesn't even have to be a friend or family member. Somebody don't even know some weed contact in your phone. Just send it to them and they'll be like, Who the hell's this? But this is a sweet guys podcast.

00:01:03:13 - 00:01:22:07
Unknown
I'm going to listen to it now, but generally podcast do grow from word of mouth. And like I always say, this podcast is growing Every single week blows my mind that more and more people are listening and it is big. Thanks to you. Yes. You listening or watching? We we wouldn't do this. We wouldn't have this podcast without you.

00:01:22:09 - 00:01:46:18
Unknown
We would, but no one would be listening. So again, appreciate it, you and your time. Big thanks for tuning in and sending that link to one friend or family member. I'll stop talking. Ready for some Qs? In case you're ready. I'm ready. Are you sure? We didn't. I didn't prepare any rapid fire questions this week, so we're just going to have to go in with the first question.

00:01:46:19 - 00:02:28:23
Unknown
I'll start. I'll pick an easier one. Okay. Okay. So for the past few months, I've been trying to improve my nutrition, but sometimes it feels really overwhelming. Looks like there are so many things to try to take into consideration. What are the fundamental basics that I should know? This is a good question. I feel like we like and almost annoy you guys with the basics, but then every time I have a conversation with anyone that I know that listens or follows or even people that I've worked with in the past, the basics are so basic that sometimes people forget what they are and how to do them right.

00:02:29:00 - 00:02:55:16
Unknown
Because I feel like we talk about them constantly, but it's just that I talk about them with individual clients constantly and I feel like we're just harping on about it. But I think that like if your goal is to just be like a healthy, functioning human and maintain like you're like a healthy body weight, I think there's probably, I'm going to say, five main areas to focus on like is that a lot?

00:02:55:18 - 00:03:16:02
Unknown
You know, you understand once I say it first, the very first place I would focus on is making sure that you're eating enough protein for whatever your goal is, whether it's to maintain your weight or build muscle, You have to find that out. And like the sources of protein are good quality sources. That would be the first place I would start.

00:03:16:04 - 00:03:40:24
Unknown
The second place I would start would be to just fill your plate with vegetables. Vegetables. Okay. Like, I feel like the more people we talk to, the less people know what that even means. It's crazy. But if you can have like a source of protein and then like, I don't know, 70% of your plate is vegetables without even putting in any other effort, then you'll just maintain a good body weight.

00:03:40:24 - 00:04:03:03
Unknown
You'll feel great. You get enough vitamins and minerals in your diet, you'll have enough fiber. The third thing I would say would be to just minimize as much processed food as you can, just Whole Foods. So I feel like if you're focusing on the first two, that's going to happen naturally. And that's true. That's true. Yeah, maybe I only have four.

00:04:03:04 - 00:04:24:05
Unknown
I feel like there's another one that's very important. But the other thing I was going to say, so what do we have? Protein, vegetables. Yeah, culture goes go colors like colorful fruit and vegetables, because I feel like that's another thing. People just eat just green things. But all of the colors really matter. Minimize processed food, drink at least two liters of water.

00:04:24:06 - 00:04:45:18
Unknown
This is very important for nutrition. I think it's overlooked often because it's liquid. It's not like something that you eat, but if you are drinking enough water, you're going to have a hard time digesting anything, thinking about anything. Do you think that I've forgotten one? I'll give you the fifth one. Yeah. Don't drink your calories. yeah, That's a good one.

00:04:45:20 - 00:05:12:19
Unknown
That's a good one. Everybody just thinks of energy, drinks, Gatorade, bubble teas because it's super popular in Melbourne at the moment. It's fine. It's liquid. It doesn't count towards your calories. But yeah, one of those bubble teas is anywhere from 600 to 1000 calories per drink, which is a huge meal. But if you had meat and veggies, you probably would struggle to get a thousand calories in that meal.

00:05:12:21 - 00:05:51:01
Unknown
So yeah, I'd say just be careful and mindful of consuming your calories through liquids. Yeah, but like theoretically, every diet that you think about that's there, the fundamentals of every diet, like eat whole foods, protein and vegetables, Like if you think about paleo, if you think about keto, like Carnivore, like the basis of all of these fancy diets is still just eat like protein and fruits and vegetables, it just but then like cut out the processed food because I think a lot of people get caught up on the marketing and all that sort of stuff.

00:05:51:01 - 00:06:16:17
Unknown
So whether whatever diet you're following, you can find some sort of true like keto friendly, sugar free. Yeah. Or Yeah. Carnivore bars or, you know, vegan bars like insert diet bar there and they're just full of shit. But everybody's like, well, it's vegan, it hasn't got any animal products. It's fine. It's well like, yeah, it hasn't, but it's not fine for your health and wellness.

00:06:16:17 - 00:06:39:07
Unknown
There's probably a lot of shit in it, so just be mindful of that. So yeah, first to and then obviously just be mindful of that third one of cutting out processed foods. If you also if you really want like some sort of visual or specific step by step guide on how to like just build a balanced plate, like a plate that adult humans should know how to build, but no one ever teaches us.

00:06:39:09 - 00:06:59:12
Unknown
If you go to our website, you collective dot com forward slash collection, it's like a bunch of free resources. And I know that there is a resource called How to Build the Perfect Meal, which is free, and it'll just show you like what even is protein? What even are protein sources, what a carb source is, What if that's also they don't just help you build a balanced plate?

00:06:59:13 - 00:07:29:14
Unknown
I think that's helpful. Yeah. So that's a great place to start. Okay. The next question is it's free and it's a hard one. No. Okay. Okay. So very long question. Short, David Sinclair's podcast recommends a very low protein diet, whereas Gabriel Lyon's podcast is a pro high protein diet. So which is it? Because we have spoken about both on the podcast before.

00:07:29:16 - 00:07:53:08
Unknown
So basically, David Sinclair is a Harvard professor known for his work in Aging and Longevity, and he advocates for low protein and low calories. So from what I know from listening to him is that he has like one meal a day and only consumes about like a thousand calories a day. And that meal is usually lower in protein.

00:07:53:08 - 00:08:15:06
Unknown
Like if he has protein, I'm pretty sure he eats like fish and mostly plants otherwise. But also what I know from so that means he does fasting because like he doesn't eat anything apart from this one meal. But what I also know from listening to interviews is that he has like a lot of coffee, like so much coffee.

00:08:15:11 - 00:08:37:04
Unknown
He did an interview with Andrew Human a while ago and he'd had like eight cups of coffee before and no food, which I don't know for the general population. Like maybe the research says that this is great for longevity to not eat. But also he's research he's done in mice. And I know that mice are the closest we have to doing research like this in humans.

00:08:37:06 - 00:09:03:06
Unknown
But from a general population standpoint, I don't think that that's very practical. And mice don't think like humans, like, I can just pick the sheer that first of all, that much coffee, like that's whether you eat enough food or not. I feel like that's a bad thing. And he only sleeps a couple of hours per night, doesn't he?

00:09:03:07 - 00:09:28:06
Unknown
Yeah, he doesn't sleep much at all. So he's doing all the opposite. To what most of the longevity research experts are saying to not like. So all the longevity experts say sleep is one of the most important things. So get a good quality sleep for as long as possible. And he's doing the opposite of that. what's his name?

00:09:28:08 - 00:09:50:17
Unknown
no. He was on the TV show with Chris Hemsworth. Peter to Peter to even. He's going from a complete tweet like complete 180. He was all pro fasting even on that TV show. He's pro fasting, but since then he's gone. that's not what the research is showing. And that's not what I'm saying in my clinic. Don't fast.

00:09:50:18 - 00:10:23:20
Unknown
Yeah. Get protein in and like all the experts that I've seen and then I would trust are all saying high protein and look and this is this is the big issue with like podcasting, social media, all that sort of stuff. You can get somebody that is a doctor has a full doctor. There is that one doctor that had written a book about fasting and she claimed that fasting would increase your testosterone by 220% or some stupid number by fasting for two days, which is complete bullshit.

00:10:23:22 - 00:10:45:11
Unknown
Absolute B.S. But cause she's a doctor and she's written a book and she went on a bunch of podcast people saying that as truth, but there's no truth behind it. But she sold a bunch of books. Everybody believed it for a little bit until the actual experts come out and said, Hold on. Yeah, us the data. Like there's no there was no data, no research behind it.

00:10:45:13 - 00:11:11:15
Unknown
Well, there might have been research, but again, in mice and again, like, you know, even if you did that on a human population, you would the she probably thought, you know, most of those studies are only done on ten people. Yeah. So ten people out of the whole human population that's not a really good study. but again, it just comes down to you deciding what you feel comfortable doing.

00:11:11:17 - 00:11:37:05
Unknown
All the information is out there of going over the information as much as possible. And I think for myself, a high protein diet is going to help me live longer, healthier, function better, and just be a functioning human for as long as possible. That's what I've come. That's my conclusion. What's your conclusion? And I'm saying to the person that's listening, what is your conclusion?

00:11:37:07 - 00:11:56:17
Unknown
Don't just go, this person said that I'm going to do that. Find your own conclusion on what you think is best for you. I think the functioning aspect of it is important as well because like David Sinclair's work is still important for like expanding life. But if you don't have any muscle mass, then what's the point of living to 100?

00:11:56:17 - 00:12:19:21
Unknown
If you are brittle and fragile and you can't do anything anyway? So whereas Gabriel Lyon's standpoint is more so, she's done a lot of research in like performance, nutrition and has since working in performance, nutrition and working with like elderly patients. She noticed like the number one thing that they all had in common was they didn't have enough muscle mass.

00:12:19:21 - 00:12:43:17
Unknown
And then because of that, they had broken hips or like major bone structures. So then they were like stuck in bed in their older ages and deteriorated. So I don't know. I feel like she's seen firsthand what it's like to be older and not have enough muscle and just like how it affects your quality of life. So it's just like, sure, if you want to live to 100, that's good.

00:12:43:17 - 00:13:11:07
Unknown
But do you want to do stuff with life or are you living? And if you do, then like you're going to have to have muscle. Yeah. So yeah. And again, that's a different site. So Sinclair I don't think is actually being a doctor in the real world. I like worked with. Yeah. In a clinic and all that sort of stuff where Lyons was in palliative care for, I think she said five to about five years or so.

00:13:11:09 - 00:13:40:09
Unknown
So I'm going to trust her judgment because she was out in the field actually, you know, witnessing what, you know, these people close to death or actually dying, what the issue was. And she came to the conclusion that they just didn't have enough muscle mass. And Peter, tell you again, talks about that statistic of if you're over 70 and you have a fall and break a bone, you're 30% more likely to die within two years.

00:13:40:11 - 00:14:07:01
Unknown
That is I got goosebumps and people hear that and just breeze over it. But that is two years is not a long time and a 30% increase in the risk of death. But that's a huge increase just because you're form. And so, look, I'm happy to eat more protein and put on as much muscle because again, I've done my research and that's the conclusion I've come to.

00:14:07:03 - 00:14:35:03
Unknown
So, yeah, it is it is hard to know. Like we talk this came up because we spoke about ensuring that you have enough protein at breakfast a couple of weeks back. And I feel like the whole world at the minute is going anti protein, anti red meat, anti protein and everyone's going vegetarian. A lot of the clients that I've been working with are going vegetarian mostly for environmental reasons, but at the same time I 100% get that.

00:14:35:05 - 00:15:04:00
Unknown
I just do research on both sides. Yeah. Because a bunch of land, maybe not necessarily in Australia but a lot of, maybe countries where they don't regulate that are getting cleared to plant vegetable like insert vegetable there. Soybeans, probably one of the worst. I think we've got a question coming up about that. But yes, soy is destroying some of that, some complete massive habitats because there's a demand for it.

00:15:04:00 - 00:15:26:21
Unknown
And again, I'm not saying that's right or wrong because the meat industry is just as bad. There's no right answer for this. Unfortunately, humans are the worst for exploiting that sort of stuff, and I don't have an answer for that. I'm not saying that I do. It's just like research. Both sides. Again, if you want to make a difference, you still need to be alive for long enough to make a difference.

00:15:26:21 - 00:15:54:03
Unknown
So yeah, again, anyway, critical thinking skills, guys. Yeah. Okay. Next question. I want to focus on strength and stability, but I also want to get fit in zone two training. I only have 30 minutes spare five days a week. What training structure do you recommend? 30 minutes, five days a week? Yeah. So people underestimate how much you can actually get done in 30 minutes.

00:15:54:05 - 00:16:23:10
Unknown
If you're dedicated and you're really keen, you can get a lot done, especially five times a week. That's that's a good amount. now as for what style or what you should be doing in those sessions, it's hard. it just depends. Like this is where you've got to ask yourself how consistent you're going to be. If you are going to be 100% consistent to those 30 minute sessions five days a week.

00:16:23:12 - 00:16:40:21
Unknown
my answer is going to be different to where if you fly here, I only wake up and do one or two of them per week. So I'm going to assume this person's keen as and is going to do the five sessions per week. And what I would say is, although we rag on it a fair bit but we used to do it a fair bit.

00:16:40:21 - 00:17:13:10
Unknown
Is CrossFit training. But if you do a decent CrossFit style program five days a week and again decent program, you're probably going to hit all modalities throughout the week. so you know, Monday could just be, you know, a 5 to 5 back squat and shoulder press. There's two exercises there, but you know, good strength exercises, full body the next day could be, you know, a 25 minute ammo and you just move in your body for 25 minutes.

00:17:13:10 - 00:17:34:22
Unknown
You know, you choose three or four exercises and you just consistently just moving through those circuit style, I guess you could say, just smashing out circuit for 25, 30 minutes. And then, you know, the next one could be on the third day, could be 210 minute workouts that you just absolutely smashing as hard as possible for 10 minutes, have a ten minute rest and then smash out again as hard as you possibly can.

00:17:34:22 - 00:18:00:10
Unknown
So, you know, there's three examples right there. Again, you can just play around different exercises, different modalities. yeah, but obviously when I say CrossFit, people think snatching and clean and jerks and all that sort of stuff and Olympic lifting and gymnastics. I wouldn't suggest that because obviously you want to limit the warmup time. So if I was to go and do a snatching or Olympic lifting session, I'd probably have to warm up.

00:18:00:14 - 00:18:17:22
Unknown
Especially these days, my shoulders in my hips get everything moving right before I go and actually perform at the moment. And by the time does that pop, we can take 15 minutes to actually warm up to be able to do it properly. Probably not a good use of my time. You're not going to really get much out of the warm up.

00:18:17:24 - 00:18:34:03
Unknown
So take out all the complexities. I guess this is what a 45 and orange theory and all that sort of stuff have done. Well, take out the complexities like a five minute warm up just to mobilize, get the heart rate up a little bit and you can start smashing out your workout. So just be smart about it that way.

00:18:34:03 - 00:18:58:05
Unknown
Obviously everybody and in that sense, everybody's different. So I can't just say, do this warm up and it's going to be perfect for your workout. Everybody's different. You should start learning yourself like, you know, we do warm ups differently. Sometimes I feel like I don't need Yeah, like we're the more advanced you get, the less of a warm up you really need, I think.

00:18:58:07 - 00:19:14:10
Unknown
Yeah. I feel like you can just feel your body. Like you can just tell what you need. Yeah. If you've been sitting down all day, you know, you need to do 5 minutes of just cardio or something just to get the heart rate up a little bit because you've been sitting down. If you've been moving around all that again, like I could just give hundreds, hundreds examples.

00:19:14:10 - 00:19:33:10
Unknown
But yeah, just be smart about it. But 30 minutes is a lot, a lot of time and it's awesome that you've dedicated 30 minutes to that five days a week. Just be smart about it. So there's no right or wrong answer for that, especially zone to cardio. Like if you go for a run, your body adapts to that so quick.

00:19:33:10 - 00:19:56:14
Unknown
You can just do that once a week and the rest of it you could just do weight training in my building. And I know you could do a 30 minute yoga session one day type thing. It just depends on what you like and what's going to keep you consistent. Yeah, cool. Good question. Okay, next, is walking necessary for weight loss or can I just focus on strength training and food?

00:19:56:16 - 00:20:25:21
Unknown
This is a really good question for a few reasons. Firstly, I think I would say yes, always. Not even just for weight loss, but just to be a healthy human. Walking is incredible, not just for weight loss but for like mental health, physical health, heart health, all of the things walking is amazing. For weight loss, I would still say it's necessary.

00:20:25:21 - 00:20:54:22
Unknown
And here's why. Because it's likely that you are probably still consuming more calories than you need to lose weight and walking is just a very like, low fat thing that you can add in that is not going to make you more hungry and cause you to eat more calories if you're trying to lose weight. So like, energy balance is very important, I think if you're trying to lose weight.

00:20:54:22 - 00:21:19:10
Unknown
So if you are eating more food than the energy that you're burning, you will gain weight. If you're eating the same amount of food as the same amount of energy you're putting out, you should maintain your weight. And if you're eating less food than the amount of energy you up using a day, then you should lose weight. So what often happens I see with people is when they go into a calorie deficit and they are strength training as well.

00:21:19:12 - 00:21:44:23
Unknown
It's super easy to just like not move for the rest of the day because you're not eating enough calories. So you do feel lethargic and tired and you probably get to be more sore from the gym and then your energy balance goes back to maintenance. Whereas if you are in walking and it's really low effort and it's not like as demanding as strength training, you can still be burning calories, but it's not going to like spark your hunger as much.

00:21:44:23 - 00:22:10:12
Unknown
So it's a bit easier to stay in a calorie deficit if you add walking in. But at the same time, if you are tracking your calories to a T and you're being super like on point with it and you're strength training and, you know that you are in a deficit, not not like compulsory, but I still do recommend yeah, I like you said everybody should but it's just a bit more movement.

00:22:10:14 - 00:22:38:18
Unknown
Yeah you could think that you move enough during the day but generally these days, especially in the city, no one really moves enough during the day, even us. So just as a base bare minimum go for a 30 minute walk. But I say this declines all the time. They're like, but I walk to work and back. And that's enough, isn't it, to maintain for weight loss and all that sort of stuff alongside of nutrition and weight lifting.

00:22:38:20 - 00:23:06:23
Unknown
And the answer is no, it's not you. If your goal is weight loss and you're trying to add in something extra or just rely on weight training and nutrition, you need to have that dedicated, even if it's like on top of everything else you do, you need that dedicated 30 minutes to go and do some exercise, like it's like dedicating 30 minutes to another workout, but it's just a walk.

00:23:07:00 - 00:23:32:07
Unknown
So it's like, yes, maintain do everything during the day. But you also need to dedicate on the days where you're not doing strength training another 30 minutes or an hour to go for a walk. That's it sucks, but that's just how it is. Look, you don't have to, but your results will be a lot better if you focus on dedicating that walking session on top of the strength training and nutrition.

00:23:32:09 - 00:23:58:10
Unknown
If you're trying to lose weight, I feel like it's just almost like a safety a safety zone to add that 30 minutes on because it's really, really hard to track how many calories you're burning in a day, right? It's not as hard to track how many calories you're consuming, but either way, it's very easy to go over and to go over consistently and then get like stuck in your maintenance or plateau.

00:23:58:10 - 00:24:23:10
Unknown
And I just feel like adding the walk in as a compulsory part of it just gives you a bit more room to make mistakes when tracking. Yeah, yeah. More movement is always better, but we all like everybody's got Apple Watches or Fitbit or what like, you know, works to track calories burned, but that is just having a guess on data analytics.

00:24:23:15 - 00:24:45:13
Unknown
Everybody burns calories different, so not every single person burns at the same rate as what that watch thinks they do. So just be very careful of that as well. It's like, I'll burn a thousand so I can have that extra thousand or whatever it is. Use that as a guide, not a exact measurement. A lot of people get that mixed up and go, I'm not getting results in all these numbers alone and up.

00:24:45:13 - 00:25:10:04
Unknown
I'm like, Well, again, everybody's different. Even the way you track your food, you can be you can weigh everything individually, be exactly precise, but doesn't mean it's going to equal exactly the amount of calories that MyFitnessPal says it is. So just be careful that as well. Okay. Next question. All of my advertising is hydration sachets. Why are they so expensive?

00:25:10:04 - 00:25:37:10
Unknown
And do they even do anything? This is so valid because same. Yeah. Like I don't know what happened, but in the last year, year to six months, my social media feed is like, you were dehydrated. You need this everywhere. Everywhere I look, we we do have them for a few reasons. We don't have any processed food, so there's not really any salt.

00:25:37:10 - 00:25:57:15
Unknown
And that is like the main selling point, I guess, for most of these products is the sodium. So we don't really have any salt in our diet unless we're adding it. And even then it's like a pinch between the two of us to the meal. We walk a lot, we exercise a lot, so we do sweat. So we do need to replace sodium, definitely.

00:25:57:17 - 00:26:22:04
Unknown
But I think it's not necessary for everyone because a lot of people do have like a quite a processed diet. So there's a lot of sodium in the foods that you're consuming anyway. Yeah. Do they even do anything? Yes, if you get a good one because there's so many out there. So I got an example of the milligrams just to show you the difference between two products.

00:26:22:04 - 00:26:54:15
Unknown
Yep. So first is Elementi, which is a very popular product at the minute. We used to get it. It's quite expensive and it comes from the US and it's kind of hard to get here. But we did used to get it when we lived in New South Wales and it's incredible. So it has a thousand milligrams of sodium, whereas another one that we tried when we were both sick and we were just like desperate to get some sort of hydration, hydration was a brand code level up from chemist warehouse like LDL up.

00:26:54:17 - 00:27:22:01
Unknown
And to put in perspective, the amount of sodium in that is 250 milligrams versus a thousand a thousand. And then the amount of potassium in element is 200 milligrams and the amount of potassium in level up is 30 milligrams. really? Yes. Okay. So if you like looking at a product and you're considering do I need this or is it even worth my my money just what's even in it?

00:27:22:03 - 00:27:43:22
Unknown
Because like they can say hydration and sports supplement and everything but whatever they want. Yeah. Like that's such a small amount. You might as well just eat the food that like you might as well put a pinch of salt in your water instead of buying the level up product because it's just a waste of money. Yeah. And just when everybody has salt, everybody freaks out.

00:27:43:24 - 00:28:10:01
Unknown
Like salt has been demonized over the last couple of years and over the last couple of decades, I should say, and with good reason. Again, as processed food has been more prominent in everybody's diet, salt has gone up. So again, if you are eating more processed food foods, takeaways like the buns and everything you get from burger places at takeaway joints or even when you're sitting in are still full of salt.

00:28:10:01 - 00:28:35:04
Unknown
The meat is full of salt. So if you're eating out all the time or getting takeaway, this doesn't really apply to you. You're getting probably way too much salt. Yeah, and you might think, it's not that much salt, it is a lot of salt. So again, if you're eating all natural foods, no processed foods, it is very important that you have salt in your diet because salt is quite important for the functions in your body.

00:28:35:06 - 00:29:02:23
Unknown
So whether it's does anything or not, again, it's up to the like it's up to you listening whether it will or not for me 100%. So I it I notice a difference when I'm on it and off it for some reason. Just genetics, I guess I sweat a lot. I'm very I'm always dehydrated, so I noticed a difference when I don't have it.

00:29:02:23 - 00:29:22:22
Unknown
So I wake up first thing in the morning. I have about 800 meals, the hydra, the hydration, one that we're having now, I can't remember the name of it. It's still a thousand milligrams. It's similar to Elemental, but half the price. So I have that it first thing in the morning. And when we run out, I definitely notice a difference.

00:29:22:24 - 00:29:54:11
Unknown
So two persons having that toxic question, I'll just say again, like there's no harm in trying one of these products, just make sure it's a good one. So if you feel any different on it, if you don't, don't buy it again. Yeah. I will say to the Australian National Health and Medical Research Council, I just thought I'll get the daily recommendation to put in perspective recommends that an adult gets between 1000 802,000 milligrams of sodium a day.

00:29:54:13 - 00:30:22:23
Unknown
So if you're having an element so if you're having a product with a thousand milligrams and then like where does the other 800 to 1000 come from, if you're just eating like meat and veg, of course you've got to add it in. And so I think like a tablespoon or a teaspoon of like table salt has about 200 milligrams, but a teaspoon of table salt is a lot to add in it.

00:30:22:23 - 00:30:48:05
Unknown
Could you imagine eating a teaspoon or table salt across the I like to cooked meals and we're talking about good quality salt as well. Yeah, the quality, as always, quality matters. Like you can get shitty salt that's literally manufactured and not from any natural sources or you can get complete natural salt from the ocean. Yeah. Or a dried up riverbed somewhere in the Himalayas.

00:30:48:07 - 00:31:09:13
Unknown
It's two different salts. They're not equal. Like not all salt equal. So I remember we actually recommended to a family member that they add salt in because of that cramping and bits and pieces like that. And it seemed appropriate for them to have a little bit more salt. And they went and got that cheap home brand. Is it like sacks say, Yeah, yeah.

00:31:09:15 - 00:31:38:15
Unknown
And it's actually manufactured salt. So it's, it's just like we both just went but the mind I worry about it So again quality matters. Yeah. Okay. Next question Is protein powder bad for kids? I mean, I don't even want to touch this question. Somebody asked it. And look, we're not definitely not experts on kids. On kids or protein powders, for that matter.

00:31:38:15 - 00:31:58:09
Unknown
But it's a good question. And it's I guess it's a thought that everybody might have. So I did want to bring it up just so everybody actually thinks about it. A lot of time people just don't think about. So protein powders, everybody thinks you take protein powder and you bulk up. So if I give my protein powder to the kids, they just going to bulk up and piece of muscle.

00:31:58:12 - 00:32:24:08
Unknown
And that's just not not how it works. Like I've said in previous podcasts, when you consume protein, majority of it straight away goes to your vital organs because they're keeping you alive. Rest will probably go to your other organs. Maybe skin, or as you know, then cartilage is all that sort of stuff. And then your muscles, so your muscles sort of get the protein last.

00:32:24:08 - 00:32:59:07
Unknown
So that's why we say if you're trying to change your esthetics or put on muscle, you need to focus on protein because all these other processes of getting the protein first and then your muscles are getting it last. Now, there's a few people I trust on this, like, you know, listen and trust, another podcast that I trust their opinion because they've been around for so long is my Pump Three guys from America, they talk about, like basically a way to talk about this on the next level.

00:32:59:09 - 00:33:20:02
Unknown
And they have actually spoken about giving their kids protein powder instead of other formulas and stuff like that. And they do it and they recommend that people give their kids protein powder instead of formulas and all the other stuff that's out there. And they're all got several kids. They've all done it. They'll talk about it, they all recommend it.

00:33:20:04 - 00:33:40:19
Unknown
So I would trust their recommendation again, whether you should listening, the listener should or not, it's up to you. Again, as always, quality matters when it comes to protein powders. I wouldn't just be going to the supermarket on that protein powder and giving it to your kid because I've got no idea what's in it. You don't know what's in it.

00:33:40:21 - 00:34:05:05
Unknown
There could be a bunch of shit in it. Yeah, but also, like, I feel like a lot of people just give their kids other random processed things as well. And that was going to be. Yeah. So I had three points so that second one was I've seen people give their kids way worse things and protein powder like a good quality protein powder isn't that bad for you really.

00:34:05:07 - 00:34:41:09
Unknown
But I've seen kids eat a lot worse. So I'd put sugars and ice creams and that sort of stuff in a worse category than a protein powder. And that's just my opinion. And dammit, what was my third one? Should I messed you up? I was going to try and give you kids, but every as humans, whether your kid, adults, whatever teenager you should be trying to get food, fruit, whole sources, protein powder is a supplement and it's only there to supplement your diet and not be the diet itself.

00:34:41:11 - 00:35:06:20
Unknown
So try and give your kids whole foods rather than supplements. But that that just goes like, you know, that's just common sense. So I know and again, that's a lot easier said than done. So you just do the best you can. And again, these might go as I was saying, it's just like kids want a chocolate milk. A chocolate protein powder is ten times better than a chocolate milk.

00:35:06:21 - 00:35:28:06
Unknown
Yeah, the chocolate milk's full of sugars, artificial colors, all that sort of stuff. Good quality protein powder. It's probably obviously the protein in it, but then the sweeteners are usually natural as well. So that's probably a better option than a chocolate milk. So, yeah, I just want to bring that up. But again, as always, make up your own choices and do your own research too.

00:35:28:09 - 00:35:50:12
Unknown
That's it. That's it, That's it. Jesus. Good, good episode. A lot of good questions. They get in the brain thinking on a lot of those. As always, if you agree with our answers, disagree. Have your own opinion on those questions. Answers. We want to hear it. A lot of you have been getting back to us and we do enjoy that.

00:35:50:14 - 00:36:27:21
Unknown
So don't feel like we don't want your opinion on them again. The more opinions we get, the more informed we are. So you can either find us on social media. It is. What's the Institute in Institute dot podcast on Instagram you can find me at Jacques Dot Graham and I am at McCracken's. That is Instagram or there is a link in the show notes where you can just submit a question or a reply to a question thoughts without even having your name or email address.

00:36:27:21 - 00:36:44:24
Unknown
So you can just go boom and can just read through it. So some of you have been doing that, so we do appreciate that. sweet. Let's over there. Thanks again everybody for your time and tuning in. We'll see you all in the next episode by.