The Power of Protein

Get Your ENERGYbits Superfood Spirulina and Chlorella and use code ELEMENTAL at checkout for 20% off!

Tryarmra Colostrum for immune and gut health (EVAN10 for 10% your first order)

Organifi Superfood Drink Powders (ELEMENTALEVAN for 20% off)

Alitura Skin Care with truly all natural ingredients (ELEMENTAL15 for 15% off your first order)

Elemental Evan Instagram

Elemental Evan Youtube Page

In this episode of the Elemental Evan podcast, host Evan delves into the importance of prioritizing protein in our diets for better health and body composition. Evan discusses how incorporating a higher protein intake can help individuals feel satiated longer, potentially aiding in weight management by reducing cravings for junk food.

He shares his personal approach to ensuring he consumes at least 100 grams of protein daily, which includes starting the day with a protein-rich breakfast and continuing to choose high-protein foods throughout the day. Evan emphasizes that while hitting specific protein goals is beneficial, it's also crucial to listen to one's body and balance protein intake with other nutrients.

This episode serves as a comprehensive guide to understanding the role of protein in a healthy diet, offering practical tips for anyone looking to improve their nutritional habits without making it an overwhelming task.

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

00:19 Unlocking the Power of Protein: A Game-Changing Food Hack

01:11 The Importance of Protein: Beyond Muscle Building

01:51 Practical Tips for Increasing Protein Intake

02:32 Navigating Protein Needs: Personal Insights and Strategies

10:09 Crafting the Perfect Protein-Packed Breakfast

12:51 A Day in the Life: Balancing Protein, Micronutrients, and Carbs

15:05 The Bigger Picture: Protein's Role in Overall Health

17:41 Final Thoughts and Encouragement

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

2

This is your host, Evan Roberts.

3

And on this podcast, I break down

health topics from a holistic and

4

simplified perspective so that you

can walk away from every single one

5

of these episodes with some tools in

your belt, that you can actually apply

6

to your life and make some changes.

7

Right after this episode

today, we are going to be

8

talking about one of the major.

9

Uh, food hacks that I've been doing,

I guess you could call it a hack.

10

Honestly, it's just a way

of reorganizing the plate.

11

Uh, to make sure that we are feeling full

for longer periods of the day and really

12

getting into some of those macro nutrients

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

13

not getting enough of in our current.

14

Modern society and the way that we eat.

15

So the thing that we're going to

talk about today, and it's something

16

I've been really implementing into my

life lately is prioritizing protein.

17

So you've probably heard a lot

of this already spoken about

18

on other podcasts episodes.

19

Um, this is something that has kind of

been a newer trend, I would say is the

20

realization that protein is a very,

very important macronutrient and we

21

were likely probably under consuming it.

22

And so.

23

By prioritizing protein.

24

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

get the gains and getting bigger muscles,

25

which of course it can help with that.

26

But it's also important because

protein is used for so many

27

different things in the body.

28

And protein is also very satiating.

29

So it's going to help

you to feel full longer.

30

And it's also going to help you,

uh, Possibly hit some of your

31

weight goals by possibly losing

weight because when you prioritize

32

protein, you're going to get full.

33

Uh, faster and longer, and then

hopefully not eat some of those

34

junk foods down the road that are

going to lead to us gaining weight.

35

So.

36

I really have been loving

this little hack here.

37

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

focus on a pretty protein rich breakfast.

38

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

39

You know, a good amount of

protein in, in the morning.

40

That way I don't have to worry

about it too much later in the day.

41

Of course you still have to

prioritize it, nonetheless.

42

But when I wake up in the morning, uh,

you know, if I'm not doing an intermittent

43

fasting day and I am having a breakfast

in the morning, Then, what I'll typically

44

do is all shoot for somewhere around

minimum, probably 30 grams of protein.

45

And, uh, that way I'm really setting

myself up for success throughout the day.

46

Um, I usually shoot for a minimum of

about a hundred grams of protein a day.

47

Now we're going to.

48

Cover what's the right amount for you.

49

And one thing I really wanted to make

very, very well-known here was if counting

50

calories or protein or anything like

that just gives you the absolute epic.

51

I a hundred percent understand it.

52

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

person that counts my calories.

53

Uh, I somewhat count my protein,

uh, to a degree, but honestly, I

54

don't like to allow it to take up

a ton of my mental energy and time.

55

Um, that is much better spent on other

areas of my life personally, I believe so.

56

I make it a goal to focus on protein

in each meal, but I'm not making

57

it one of those things where it's

like all consuming and it's all

58

that I'm thinking about every time.

59

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

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

60

If that's not what you're into.

61

If you love counting calories

and protein, then obviously

62

this is right up your alley.

63

And you're probably

already doing these things.

64

But really quickly.

65

I wanted to mention that.

66

When, uh, we look at

protein for our body weight.

67

Uh, there is a little bit of variation,

depending on who you're asking in terms

68

of how much protein we really need.

69

So if you just kind of look at the.

70

I would say that general guideline

on protein, they'll typically tell

71

you, you should eat somewhere around

0.8 grams per kilo of body weight.

72

So if a person weighs like

150 pounds, that's like about

73

68 kilo kilos, I believe.

74

And therefore you would need to eat

somewhere around like 55 grams of protein.

75

Uh, in a day.

76

So that is honestly,

probably at the lower end.

77

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

like, not falling into a category

78

of having like any serious issues,

kind of come up with your health.

79

But there are, there are, there is a

new kind of wave of thinking around

80

protein that says we are, you know,

kind of grossly under consuming protein.

81

And rather we should be eating

somewhere around a gram of protein.

82

Per pound of body weight.

83

Now.

84

This for me is.

85

I don't know.

86

I mean, there's probably

a lot of truth in it.

87

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

because personally I'm over 200 pounds.

88

I weigh.

89

Oh, probably like two,

10 or two 15 right now.

90

And that would mean I'd have to hit

215 or 210 grams of protein a day,

91

which is super, super hard to do.

92

At least for me personally.

93

I think it's.

94

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

really not a realistic task for myself.

95

Um, of course, if someone weighs like

a hundred pounds, you know, eating a

96

hundred grams of protein, probably still

rather a good amount for that person.

97

Uh, but you know, it's

much more manageable.

98

So really the way I look at

it, I believe, yes, we are very

99

likely under consuming protein.

100

And so upping our protein intake

is going to be a great idea.

101

It's also going to help to clean

our plates up a little bit and

102

get rid of some of those foods

that we shouldn't be eating.

103

So I also like the aspect of that.

104

But really, like I said earlier,

my goal here has just been mainly

105

to hit a hundred grams of protein

every single day at a minimum.

106

If I hit a hundred grams of protein.

107

I'm happy and anything above that

is kind of just, , an additional

108

when but realistically I use

my intuitive eating to be fair.

109

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

, I really do prioritize the protein.

110

, as well as my veggies or even fruits on

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

111

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

really just kind of focusing on

112

trying to eat until I'm satiated.

113

So there can definitely be days where I'm

just extra hungry because maybe I have

114

been working out a lot, so, oh, naturally

veer towards eating larger meals.

115

And on those meals, I will

definitely try to up the protein

116

specifically to make sure I'm

getting in additional protein, but.

117

I really personally, just

like to listen to my body.

118

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

especially a meal that has a solid amount

119

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

myself to stuff my face with additional

120

protein, just so I can hit my goals.

121

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

122

There's other people who, you

know, honestly, maybe they are

123

just really trying to get super

bulked up and they want to get all

124

the gains that they possibly can.

125

And so they're going

to force themselves to.

126

Increase their protein intake.

127

And Hey, if that's the route you want

to go totally fine with that as well.

128

But for me personally, I feel like I

maintain a pretty, uh, solid body and

129

solid , muscle mass by just naturally

eating until I'm, you know, feeling.

130

Full not overly full, but

just content with my food.

131

And when I do that, Um, very

typically hitting at least a hundred

132

grams of protein pretty easily.

133

Um, and then.

134

Usually on a normal day, I can get

over a hundred grams of protein.

135

Um, but once again, a hundred

Rams kind of the baseline here,

136

or at least the baseline for me.

137

And for everyone else.

138

I mean, if you weigh over a

hundred pounds, then you know,

139

probably setting a hundred grams

is a somewhat solid goal for you,

140

What's going on everybody?

141

Over the last couple of years one of my

goals has been to actually decrease the

142

amount of supplements that I was taking.

143

At the time I was taking a ton of

different supplements in my cabinet

144

and I just really didn't know If there

were a ton of benefit to me or not.

145

So I went ahead and re evaluated

everything in my cabinet and I came

146

into 2024 with a very simplified cabinet

of health supplements that I take on

147

a daily and one of those things that

is sure to be in my daily mix is the

148

Spirulina and Chlorella from Energy Bits.

149

It is literally one of my favorite

supplements to take, it's a microalgae,

150

which is basically just a food that's

been grown and then dried and placed

151

into these little tiny bits or energy

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

152

essentially just a food that is loaded

with over 40 plus vitamins and minerals.

153

You have spirulina, which is going to

have all nine essential amino acids.

154

And you have chlorella, which is going

to be extremely poet in chlorophyll,

155

which if you're unfamiliar with

chlorophyll, it is able to detoxify your

156

blood from heavy metals and mycotoxins.

157

And so much more.

158

Spirulina and chlorella are something

that I think should be in everyone's diet.

159

And this is my favorite way of making sure

that I'm getting in some form of seafood.

160

And if you want to get your hands

on some of these energy bits, then

161

please go ahead and check out the

link in the description of this show.

162

It's gonna have a 20 percent discount

code as well for your entire order,

163

which is just my way of saying thank

you for being a listener to this show.

164

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

165

And here's to decluttering that super

packed supplement cabinet of yours and

166

making it a little bit more simplified.

167

Alrighty y'all, back to the show.

168

Evan: So yeah, that's probably a pretty

solid goal to shoot for and for people

169

who have never really like prioritize

protein, I think it's a cool thing to

170

just look into because you become a little

bit more aware of the food that you're

171

consuming and the nutrition that it's

providing, at least on a macro level.

172

So when we look at things like eggs, for

example, it's typically going to have six

173

grams of protein and then yogurt as well.

174

Uh, what is it?

175

It's like a quarter cup has, I

dunno, I think like nine grams of

176

protein somewhere around there.

177

Uh, so those are, you know, some

meals that you can have in the morning

178

that are pretty like protein dense.

179

So.

180

What I'll usually do to get a

really nice protein dense breakfast

181

early on in the day, obviously

focused pretty heavily on eggs.

182

Um, you know, I can knock back

four or five eggs on my own.

183

And then when it comes to yogurt,

uh, I'll definitely, usually do.

184

A cup of yogurt or a bowl of yogurt

with some fruit added in there.

185

Typically some kind of Berry.

186

Um, we do have mangoes

in season at the moment.

187

So I've been adding mangoes into

the, uh, the yogurt as well.

188

Sometimes I will even add a little

bit of protein powder to the yogurt.

189

Because I'm buying unsweetened,

like just normal yogurt.

190

So there's no like

additional flavors to it.

191

So adding a protein powder can

be a good idea to increase the

192

amount of protein in there.

193

Sometimes I've even done collagen,

collagen has like no flavor at all.

194

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

195

And so right there, you're

already getting a pretty solid

196

amount of protein in your day.

197

Um, you know, typically very easily

over 30 grams of protein and you know,

198

it doesn't have to look like just

eggs and yogurt every single day.

199

There's tons of other things that

you can include into your breakfast.

200

That will be also high in protein,

things like cottage, cheese,

201

that's another really high one.

202

Um, you know, maybe like a

smoked fish, like smoked salmon.

203

That's also a great way of getting

some protein early on in the morning.

204

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

also include some fruits and vegetables.

205

Like I said, the fruits that

I'll usually put in the.

206

Um, into my bowl of yogurt.

207

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

to make a cucumber salad and just kind

208

of have it in the fridge ready to go.

209

I usually do like cucumber tomato,

some fetish cheese with that, which

210

also is going to have some protein.

211

And then we'll drizzle a little bit

of olive oil, some salt, some pepper.

212

Um, if you want to add some like walnuts

in there as well, you can do that.

213

And, uh, yeah, I'll just

usually keep that in the fridge.

214

So it's a great way to get some

fiber into your diet as well as

215

micronutrients and you know, the

vegetables, the fruit in there.

216

So that's typically what a

breakfast for me would look like.

217

Of course it can vary depending on.

218

You know what it is that you'd like

to consume, but really the goal here

219

is prioritizing the protein and then

prioritizing, secondly, definitely

220

something like vegetables or fruit,

and then third would be your carbs.

221

Right.

222

So like really kind of trying to stay away

from any breads in the morning or just

223

any really like super, super carby foods.

224

Um, Yeah.

225

Usually, if you're prioritizing

your protein, you're going

226

to get full off of that.

227

And there's just not going to be

very much room for your carbs.

228

So that's also a really good way to

watch how many carbs you're eating and

229

also make sure that your, uh, You know,

getting some really nutrient, rich food

230

that isn't going to sit super heavy with.

231

You.

232

And then lunch can usually be, uh,

something like all include maybe

233

a protein shake at that time.

234

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

235

And I'll throw a protein source on there.

236

Maybe some chicken or steak, whatever

it might be, so that I'm still getting

237

some protein there as well, but

also getting the micronutrients from

238

the salad that I might be eating.

239

Uh, this is just an example.

240

Of course.

241

There's.

242

Many, many different kinds of foods

that you can be eating that would have

243

a high protein sources in them as well.

244

Um, and then for dinner, I will

typically do a protein source,

245

either animal or plant source.

246

Um, for plants, you know, of

course, things like soy beans.

247

Um, these are great sources of protein

keenwah as well, has some protein.

248

Uh, and then I'll also include a

carb, like a sweet potato rice,

249

or just even normal potatoes.

250

Um, and then I love personally

some roasted veggies.

251

So.

252

Um, you know, asparagus cauliflower.

253

I honestly love those

when they're roasted.

254

And so, yeah, that would

usually be a plate for me.

255

So I don't know, let's say

like a slice of salmon.

256

Uh, over some.

257

Mashed potatoes or maybe what

the sweet potato on the side.

258

And then, uh, some veggies as well,

like cauliflower or asparagus or

259

broccoli or whatever it might be.

260

And that's a pretty like

full meal right there.

261

Once again, I'll try to go.

262

Kind of heavy on the protein

source to make sure that I'm

263

finishing off my day strong.

264

I'm making sure I'm trying to get

over that a hundred grams of protein.

265

And of course, each.

266

You know, animal-based protein or even

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

267

They can vary in their amounts of protein

that they provide per so many ounces

268

of, um, So you would have to look that

up and get an understanding of it.

269

But usually when I follow this

plan, it's pretty easy for me to

270

hit a hundred grams of protein.

271

And at the same time, it's really

minimizing the amount of, you

272

know, quote unquote junk food

that I would maybe possibly eat.

273

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

don't normally eat like a ton of

274

processed foods throughout my week.

275

Uh, you know, home a lot.

276

I like to cook a lot.

277

So that's usually what

my diet would look like.

278

And it's a great way of really just.

279

Making sure that you are prioritizing

the protein and not overdoing it on the

280

other stuff that you shouldn't be getting.

281

So, if you haven't tried this before

to try to prioritize your protein,

282

I highly encourage you to do so.

283

This doesn't mean that you have to be.

284

Out there hitting the

weights, super hard protein.

285

Isn't just something for people who

are trying to put muscle on protein is

286

a very essential macronutrient for us.

287

I mean, there are nine essential

amino acids in a complete protein,

288

which we can't create in our bodies.

289

We need to obtain those,

uh, from outside sources.

290

So we have to consume them.

291

So protein is absolutely necessary

for your health and making sure

292

that you're getting a good amount

of protein is also going to be.

293

Really important for your health.

294

So you don't have to go crazy.

295

I don't want people feeling like

they're adding another thing to their,

296

you know, quote unquote plate here.

297

Uh, in having to count their protein,

but rather just make it a goal for

298

like a week to really kind of count

the protein that you are consuming

299

and then get familiar with the foods

that have higher amounts of protein.

300

And then it's just going

to become kind of a.

301

Uh, yeah, it's going to

become knowledge for you.

302

It's going to be something that you can

reference on the regular you'll know.

303

Oh, I'm eating this meal.

304

It has three eggs in it.

305

Cool.

306

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

be 18 grams of protein right there.

307

And then it's just going to be a little

bit of an easier process for you to

308

have that memorize throughout the day.

309

Uh, moving forward.

310

So then when you eat meals, you don't

have to actually pull up your phone

311

and look up how much protein you're

eating, but rather you'll just have a

312

general idea of how much you're eating.

313

And then, um, yeah, then you can

shoot for hitting whatever goal

314

it is that you set for yourself.

315

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

that is going to eat up time out

316

of your day and, and mental energy.

317

That's the last thing I want to

do, but rather just understand what

318

are the good sources of protein,

whether you're a plant-based

319

person or an animal based person.

320

Or just somewhere in between.

321

And go ahead and prioritize those foods.

322

Of course, we want to also prioritize our

micronutrients from vegetables and fruit.

323

So you can also include those as well.

324

Uh, those aren't going to necessarily

be your protein sources, but you

325

know, we want to make sure we're

still getting the micronutrients in.

326

So it's typically for me, my plate is

going to be prioritizing the protein

327

and then we're going to make sure

secondarily I'm going to be getting

328

some vegetables or fruits in there.

329

Um, and then last, on the list is

typically going to be the carbohydrates.

330

Typically that's how it looks.

331

Of course not every meal is perfect.

332

And I don't want you stressing out that

you always have to hit these goals, right?

333

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

334

Um, but this is going to give us a general

idea for our, you know, typical day.

335

A typical Workday, we can

try to stick to these goals.

336

So anyways, I hope this made sense.

337

And hopefully you can start prioritizing

protein on your plate as well, and

338

start to witness the changes that

are going to happen in your body.

339

Maybe you do put on a little more muscle,

maybe doula lose a little bit of weight

340

because you're cutting out those foods

that normally would help you gain weight.

341

And instead, since you're prioritizing

protein, you're not gaining that weight.

342

So.

343

Anyways, those are going to be

some things, uh, that you can see

344

if you have any changes in your

body by prioritizing protein.

345

And, uh, yeah, hopefully

this was beneficial.

346

It's been beneficial for me.

347

I've been doing this for probably

almost the last year now.

348

And, uh, I've definitely noticed that

it has helped me to maintain my body

349

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

better, put on a little bit more muscle.

350

. Sorry.

351

Last point I wanted to mention

was with, uh, older people.

352

So if you are elderly, , making sure

that you're still getting enough, protein

353

is also going to be pretty important

because we want to make sure that

354

we're still maintaining those muscles.

355

Of course you need to add in

some, uh, activity in there.

356

Um, just with everyone, if you want

to put on muscle, you have to have

357

the exercise portion of it as well.

358

Um, but protein is going to be a great

way to feed those muscles and make

359

sure we're keeping them well fed.

360

Um, also another point, if you do

have kidney issues, you might not

361

want to be eating super high amounts

of protein, uh, for your kidneys,

362

if you have issues with them.

363

So that's something that you would

need to know and move forward with.

364

Of course, I'm not a

medical professional here.

365

I'm just giving you my anecdotal

kind of takeaways here.

366

But anyways, hope you all

enjoy prioritize that protein.

367

And then of course, focus on the

veggies and the fruit, getting

368

that micronutrients as well.

369

And, uh, yeah, thank you

all so much for tuning in.

370

I hope you have a beautiful

rest of your day and I will

371

see you on next week's episode.

372

Thank you all so much.

373

Have a great one.

374

And, uh, of course,

connect to your elements.

375

Do everything with good

intentions, much love to everybody.

376

Peace.