How much protein should I eat in a day?

So, anyways, more on that If you're interested, the link's in the show notes. Now we should talk about how do you get enough right Now that we know how much protein we need and the role of supplementation. Let's talk about how to get it. If you're a meat eater, getting enough protein is usually pretty straightforward Lean meats like chicken, turkey, fish packed with protein eggs quite literally a perfect protein source right. Dairy products and whey protein shakes or plant-based protein shakes are also great options. And for my plant-based friends, again, it's all about variety. Beans, lentils, quinoa, tofu and tempeh are all excellent sources of protein. And don't forget about nuts and seeds. They're not only high in protein but also full of healthy fats that your body needs. But just don't have too many of them, because I had a client once and we were putting some nutrition strategies...

He goes, well. I buy this big bag from Costco and I just stick my hand in it when I'm driving from appointment to appointment, so what you're doing like a handful every couple hours and or every hour. He goes wow, pretty much every time in my car and and you know he commutes and he's visiting appointments as a sales rep for a company and so he's on the road all day and I'm like, if you're eating like a third of that bag, that's almost all your fat intake that you need for the whole day, and sometimes even more. So you got to be cautious. Too much of a good thing is too much of a good thing, all right, um, now one tip that worked wonders for me and my clients is spreading protein intake throughout the day. Right, instead of loading up on protein in one meal, aim to include a source of protein in every meal and snack. This helps keep your energy level stable, supports the muscle repair and...

Alongside protein, include fruits, vegetables and whole grains to ensure a well-rounded meal. The USDA dietary guidelines endorse a balanced approach to nutrient intake for optimal health. Now I know the USDA dietary guidelines. Even up here in Health Canada's guidelines there's room for improvement, but got to recognize they're a big governing body. It takes a lot to turn that ship around right or to make the micro adjustments, and I got to commend them. They have some really interesting information coming in on their sites and on their socials. I can see they're trying to be more progressive and open to some of the things that are emerging through science and especially in the biohack community, because they're really pushing the envelope on research, really pressing people to do more research. And I'm not just talking about the armchair researchers, right, there's some big people out...

...energy roller coaster where you know you start off in the morning, we go for a sugary snack. Up here in Canada they love their double doubles, but, tim Hortons, you know, that's two creams, two sugars and a coffee, and they usually have a muffin or a donut on the side. So you can imagine whoa, not much protein in that at all, and so the sugars get burned through real quick. Also, we got that quick caffeine high, which also starts to dehydrate us because we probably haven't drank enough water. So it's just. You know, you might feel great for that first hour, 90 minutes, but what happens? Mid-morning? We start to feel like gosh. I need another shot of adrenaline. Give me another double double, right On the double, and I like to to invite people you know, just just take stock on how you feel in the day, check in every once in a while. It's like jeez, that thing I had for lunch. How am I fe...

You know people presume that if I take some protein powder and I mix it in my smoothie, I'm going to get just shredded and be all muscular and I'm like, uh, no, while protein it's crucial for muscle building you also got a couple of with regular strength training exercises to see the muscle growth. All right. Just eating protein alone is not going to build muscle. It's definitely great, it's part of the building blocks that help do that, but the training is actually what stimulates that muscle growth and creates that evolutionary response in us where our body has to adapt to the stresses that we're putting in under. More on that in a future episode. For sure, I've had some past episodes where I've talked about this. But realize this if you're someone that believes if you eat too much protein you're going to get big and bulky, I hate to break the bubble. It's not going to Okay. So here it...

But I think if you make that your goal to include whole food protein I'm saying whole food protein because in my opinion that would include, and I'm saying whole food protein because in my opinion that would exclude things like hot dogs or processed meats and those things If you instead focus on, maybe, chicken breasts and eggs and some beef, or if you are inclined to be plant-based, make it some tofu granted that is processed, but still things like that If you focus on having that in your main meals, you're going to be more satiated, you're going to eat less of the other crap and you're definitely doing your body something good on many, many levels. So, oh, thank you for bringing that up, because I think that, especially as it relates to nutrition changes I know that's a big part of our conversation today that the protein piece is like often, like the one little piece that is actually o...

Track it either in a paper log or in an app. My favorite app is called Macro Factor, but I don't want to pitch a specific app. There's reasons I like it over others because it's by the guys at Stronger, by Science. It's based on evidence-based targets. If you use the targets for protein, fats, carbs and it will calculate your true metabolism based on your change in body mass and how much you eat. So, instead of using a calculator or using your activity device, which can be off by hundreds of calories, it'll just say hey, how's your body changing based on what you eat? That's pretty accurate. Track your food in addition to the protein and fiber. And now you're going to get a massive level of awareness. You're going to understand when you eat, your eating habits, how much you eat, how you graze, things like alcohol and indulgences you may not be aware of. You'll understand your timing of y...

Hey there, 2% Collective Warriors. Welcome back to another episode of the 2% Solution. I'm your host, diamond Well, and today we're diving into one of the most talked about topics in the health and fitness world protein. Yep, that magical macronutrient that seems to be on everyone's mind, whether it's online influencers, health and wellness professionals. Gosh, even my mom was talking about how much protein she gets in her diet. You know because, especially when it comes to bodybuilding, losing or releasing body fat and just overall feeling like boss. But here's the big question how much protein is really enough? Are you getting too little, too much or just the right amount? Let's break it down and figure out what's best for you. First things first. Why is protein so important? Protein is like the building block of life. Every cell in your body contains protein and it's absolutely essent...

If you can't quite get there and you want a more specific number, like something like 0.8 times goal body weight, is also fine. If you really enjoy protein, you can go higher than that. 1.2 grams or so per pound of goal body weight or even pound of current body weight is fine too. But I think that that's a really good aim. Ideally, we want to spread that. As I was saying, we want to spread that out relatively evenly throughout the day, just for those steady blood sugar levels, and that's really the main one, not even necessarily in the sense of muscle protein synthesis but in my opinion, more because of the blood sugar levels. Excellent, okay, well, I appreciate that and just to sort of surmise on that, I love that equation that's sort of 0.8 to 1.2 grams per pound, and I love that you do talk about the goal weight. I used to figure out people's lean weight and then recommend based aroun...

I don't get the blood sugar spikes and dips, you know. So I appreciate that. Now I know there is a big question and everyone sort of thinks, well, how much there is? such a debate around this. Lisa, I want to hear your thoughts on that. All right, so how much protein, especially on a per day basis? Like what should we be shooting for? And, of course, you can give them a range. I think that's even better than a like, a formula we got to memorize right. Well, I would say, if you're really, if you're pretty, pretty new to nutrition and you're just trying to clean your diet up a little bit, I would say something as simple as in like if you're a female, something like a palm sized portion of a protein in terms of you, you know, chicken or eggs or so that's a good start for a meal. Definitely a full handful or two palm-sized portions or so. If you're actually interested in tracking macros, or...

...a very positive place to be. You know, it's really, really tough and I think your explanation is just wonderful. It is wonderful, you know. I know that you and I have also discussed this idea of this 2% solution, this idea of helping people implement something that's as little as just 30 minutes a day for themselves. That's very intentional in an area where they want to see growth or improvement. And I guess, based on what we've been talking about today, what do you think would be the best exercise someone could really, you know, just latch onto and commit to doing for seven to 10 days so they can start to appreciate but also experience a little bit of what you have been talking about today? And if you indulge me, I'm going to take it to one next level. Okay, you go ahead man Do it up. And that's going to be. If 30 minutes is 2% of your day, I'm going to give you a five minute approach,...

Hey there, fit Fam, welcome back to your weekly dose of the 2% Solution Podcast. It's Tit Friyay and we're about to unravel the mysteries of the mighty macronutrient that has more drama than a reality TV show. Yup, you guessed it we're talking all about protein. Picture this a world where chicken isn't just for clucking and eggs aren't just for Easter. Hey folks, protein is the unsung hero of your plate and today we're singing his praises, myth-busting like ghostbusters and giving you the skinny on getting well, not so skinny. First let's tackle protein. Myth number one High protein diets are a one-way ticket to Kidneyville. Spoiler alert if you've got a pair of healthy kidneys, they can handle the protein party. All nutrition researchers looked high and low and found zilch evidence of the high protein horror show on your kidneys. If your kidneys have seen better days, pump the brakes an...

activity a week plus two strength sessions. Walking counts. Almost nobody needs a more complicated aerobic prescription, and almost everybody underestimates how much of it they are missing. Two rules, not a diet. For fatigue specifically these are the two that move the needle, because they change the shape of your energy across the day rather than the total. If you have run the four above properly for eight weeks and you are still flattened, that is useful information, and now is the time to go back to your doctor and push harder than you did the first time. Ask specifically about thyroid function, ferritin and full iron studies, B12, vitamin D, fasting glucose and HbA1c, and a morning total and free testosterone. Anaemia and hypothyroidism are common, treatable and routinely missed in men, because men present late and get less thorough workups. Sleep apnoea is the other big one and it i...