The Power of Nutrition – Luke Corey, RD, LDN | UCLA Health Sports Performance powered by EXOS

Hello and welcome to today’s webinar.

My name is Luke Corey and I’m a registered dietician and sports nutritionist.

The topic for today is the power of nutrition and we’re going to look at how you can

use nutrition to fuel your body, to boost
your health and to power performance so

if you’re tuning in and you have a
question you can reach out to us on

Twitter using the hashtag UCLA MD chat
or you can comment on our Facebook page

and we’ll be answering those questions
at the end of today’s webinar all right

so just a brief outline of what we’re
going to discuss a day the first thing

we’re going to do is we’re going to take
a look at nutrition and give it a new

definition something that is a little
more up-to-date and then we’re going to

follow it up with talking about the
impacts that nutrition has on your day

to day performance we’re gonna look at
the difference between poor nutrition

and optimal nutrition and that will lead
into what I call the five basics of

optimal nutrition and then finally we’re
gonna finish off by putting everything

into practice you have a good
understanding of what you need to do in

order to truly maximize from this
information you’re gonna receive today

just a brief introduction as I mentioned
I am a registered dietician and sports

nutritionist I work out of the UCLA
Health Sports Performance Center that’s

located the UCLA UCLA health training
center in El Segundo which is the home

of the LA Lakers at our facility we
provide performance training and fitness

classes for youth high school and elite
athletes as well as just recreational

adults who are looking to get back into
shape from my end of things I provide

the nutrition support for all of those
members and that comes in the form of

evaluations and assessments body
composition measurements and the

creation of nutrition action plans that
they can take and start to implement

into their day-to-day routine so the
first thing I want to discuss is is

redefining what nutrition is so if you
take a look in any dictionary a typical

nutrition definition is something like
this it says it’s the process of

obtaining food the food necessary for
health and growth which is great

what they’re saying is you’re using
nutrition to keep you alive and

I’m sure that’s what we all want but

when we’re talking about optimal health
and optimal nutrition I think we need to

expand on this definition so this is how
we define optimal nutrition we see that

that it’s eating the right amount of
nutrients on a proper schedule to

achieve the best performance and longest
possible lifetime in good health so

essentially what that means is that
we’re using nutrition to not only

maximize health and happiness and
well-being but if you’re athletic to

improve your athletic performance as
well and nutrition can have a profound

impact not only on your daily health but
if you’re again if you’re an athlete on

your athletic performance as well so
taking a look here

just what day-to-day perspective what we
can see is that good optimal nutrition

habits can reduce your risk of
developing diseases and disorders like

cancer diabetes and heart disease it can
also make it easier to lose fat mass and

to gain muscle mass which is what is
optimal for good health tissue quality

so things like nails skin hair and teeth
good nutrition supports those those

particular tissues joint health is a big
one especially as we get older

good optimal nutrition can reduce your
risk of developing arthritis and other

degenerative joint disorders and lastly
if you’re an adolescent and you’re in

your growth period good nutrition can
support that growth and development so

that you can reach your full potential
so the day to day impacts of optimal

nutrition are are profound then from a
performance standpoint so this can be

athletic performance or this can just be
day to day performance even work

performance optimal nutrition can
support cognitive function so things

like focus and concentration and and
quick decision making skills though it

can all be improved and enhanced by good
nutrition your ability to exercise so

not only exercise longer and harder but
to exercise at a higher intensity

that’s all improved by simply
incorporating good nutrition practices

into your into your routine things like
energy and endurance again from an

athletic standpoint is very important
but just the energy to get through a

typical day is improved by good
nutrition strength and power from a

performance standpoint is improved your
risk of injury decreases so if your

injury prone you may want to look at the
quality of your nutrition and good

nutrition habits can reduce that risk of
injury and also help you recover from

injury if you’ve suffered one in the
past and then lastly a lot of people

suffer with poor sleep and a lot of
times it is nutrition related so the

quality of sleep can be improved by just
making some modifications to your eating

habits so what we want to take a look at
now is looking at the difference between

poor nutrition and a poor diet and what
we consider kind of the optimal

nutrition habits so if we look at those
people who typically follow a poor diet

what we see is that the consult
consuming low nutrient foods so there’s

really no quality to the foods that
they’re consuming and then they’re also

consuming those those foods and large
portions we tend to see that these

people have irregular eating patterns so
they’re skipping meals or they’re

skipping snacks or every day looks a
little bit different in terms of their

the schedule of their meals and snacks
and then lastly what we see is that

these people are typically dehydrated or
the consuming unhealthy fluid sources so

things like sodas and energy drinks and
those sorts of things so if you’re

following a diet like this typically
your calorie consumption is is higher

than it should be and that can lead to a
lot of issues like weight gain and a lot

of those disorders and diseases that we
talked about in the previous slide so

ideally we want people to gravitate more
towards what we consider the optimal

nutrition habits this is eating
nutrient-rich foods so basically getting

the best quality and every bite that you
take consuming those foods in the

appropriate portion sizes eating at
regular times and we’ll get into this

I’m in more detail later on
and then being well hydrated and

consuming healthy fluid sources so
ultimately the goal today is to help

whether it’s you or people you know
gravitate from sort of this poor diet

into something that’s a little bit more
higher quality and will help you reach

whatever goals that you have in mind so
that leads us in to what I call the five

basics of optimal nutrition see these
are the five things that you can

implement into your day-to-day routine
that’s gonna help you reach your goal

that’s gonna help improve your health
and boost your performance those five

things we’re gonna discuss our eating
schedule the key nutrients that you want

to be focusing on when you’re building
your meals out the types of foods that

you should be selecting in order to get
those key nutrients we’re gonna look at

portion sizes and then finish off with
talking about how to stay well hydrated

throughout your day so let’s start with
eating schedule so there’s a few

different routines that people typically
follow as part of their their eating

schedule some of those common routines
include one that is considered kind of

the most common which is eating every
two to three hours so a typical day for

somebody like this would be they have
breakfast in the morning they follow

that up with a snack mid-morning then
they’re having lunch then they’re having

another snack in the evening and maybe
finishing off their day with dinner

that’s a very common practice for most
people and it’s a very healthy practice

as well but there’s other people who
might follow what we call the 3 square

meals on routine where they really
thrive off of just eating breakfast

lunch and dinner they’re not really big
snack eaters and that’s perfectly fine

as well and then lastly there’s people
who skip meals or they put themselves

into a state of intentional fasting so
what that looks like is perhaps on

purpose they’re skipping breakfast every
morning and then the first meal is lunch

and then they’re having snack and then
they’re having dinner and that’s a

perfectly healthy routine as well right
one thing to consider though is you do

go into a fasting routine it’s not
really recommended for those who are

pregnant in their growth periods having
impaired glucose regulation so if they

have issues
with diabetes or prediabetes or if

they’re athletic and they want to gain
muscle it’s just it’s just not a

suitable eating schedule for those types
of people but what the research shows is

is it’s not so much the schedule that
you follow it’s the consistency that you

can maintain right so whether you prefer
to eat you know every couple of hours or

if you like three square meals or if you
like to follow a fascinating protocol as

long as you can stick with that day to
day and that every day looks the same

that’s when your body is gonna thrive so
really picking that routine that you

know you can follow on a day to day
basis is where you’re gonna get the most

benefit from and then what we want to
figure out and determine are the key

nutrients that we want to include within
those meals so this four key nutrients

that we want to ensure our part of our
entire day and a part of every meal and

snack the first one and probably the
most important one is protein right so

protein are the building blocks of our
bodies they’re the building blocks of

muscle bone tissues organs even our
brains are all built using proteins and

our bodies regenerate and replace these
proteins on a daily basis so we want to

make sure that our diet is rich in lean
high-quality proteins in order to

support these to this tissue quality
while also keeping the body healthy and

strong and for those who are in their
growth phase making sure that they have

the building blocks to grow to their
full potential so every time we make a

meal there always should be a source of
protein with that meal whether it’s

animal-based or plant-based and we’ll
get into those foods in a second here

but the second key nutrient that we want
to include in our daily diets are

now carbs have kind of developed a bad

reputation over the last few years a lot
of people are associating carbs with fat

gain and unfortunately there’s not a lot
of research to actually back that up

so carbohydrates are a beneficial part
of our diets we just want to make sure

we’re consuming in the right portions
which we’re going to be talking about

in a few slides from now what we need to
know though is that carbs are the main

source of fuel for our bodies and for
our brain so we want to make sure that

we are including carbs as part of our as
part of our meals and snacks if you’re

carbs are your main source of energy

during exercise and then a lot of foods
that provide carbohydrates also provide

those soluble and insoluble fibers that
support got health and cardiovascular

health as well right so we want to make
sure that we do include carbohydrates

within our diets keep in mind though
that the amount that we consume can be

adjusted based on the goals that we have
so typically what we see is for people

who do you want to lose a little bit of
weight you know we’ll cut back on their

carb intakes but if you’re athletic and
you train at a high level we want to

make sure that your carb intake is
sufficient enough to support all of

those activities so proteins are a big
part of our diet carbs are a big part of

our diet we also want to make sure that
we are including fat in our diet as well

so again fat had that bad reputation a
few years ago as well everything we ate

was low-fat or no fat but what we found
in the research is that we actually need

fat in our diets right but we need the
right types of fat the reason why is

that some healthy fats support joint
health right a lot of these fats have an

anti-inflammatory property to them so if
we’re talking about reducing our risk of

our thright as’ or other chronic joint
issues we want to may want to look at

incorporating some more healthy fats
into our diet those healthy fats also

support cognitive function as well so
making sure that we are keeping our

brain healthy using these healthy fats
and then lastly there’s a lot of

essential vitamins that can only be
absorbed by incorporating some of these

fats in our diets so things like vitamin
A D and K which are all vital to just

the daily functioning of our bodies we
want to make sure that our body is able

to absorb these and the only way to do
that is to ensure that we have enough

for those healthy fats in our diets
and then lastly we want to make sure

that we are getting enough vitamins and
minerals and we’re we’re consuming the

full spectrum of vitamins and minerals
with the foods that we eat vitamins

minerals are like the you know the key
and the ignition of our car what keeps

our bought it’s what keeps our body
functioning day to day right it

essentially keeps you alive
all right vitamins and mirrors also keep

your immune system strong and healthy
and protect your body from disease so

overall when we’re building out our
meals we want to make sure that we

include all four of those key nutrients
throughout our meals throughout our

snack so by the end of the day our body
gets everything it needs to support

health performance and just day-to-day
functioning so we’ve established our

eating schedule that’s the first thing
we talked about we have identified those

key nutrients that we want to include in
our meals and snacks now it’s time to

focus on those foods that are going to
provide us with those key nutrients so

this is just a quick snapshot the
thousands of different types of foods

that can provide those key nutrients
that we’re looking for so for example we

talked about protein being a vital
nutrient in terms of maintaining good

lean tissue and and strong bones and so
on well we can get protein from a number

of sources not only lean meats things
like fish and seafood and chicken and

beef no sorts of things we can also get
it from different dairy products as well

right milk cheese Greek yogurt those all
are very good sources of protein we have

to keep in mind though that we also want
to get some of those plant-based

proteins in our diet as well so things
like beans and lentils tofu tempeh and

different nuts and seeds provide us with
those essential proteins that our body

requires right so making sure that we
get a variety of those foods as part of

our daily diet to make sure that our
body gets all the different proteins

that it requires what
– carbohydrates there’s really two

categories the first one are grain
products so these are kind of the more

nutrient-dense carb sources things like
oats wheat bread wheat pasta brown rice

quinoa barley couscous those sorts of
foods provide us with a lot of those

complex carbohydrates that give us the
fuel source to keep our bodies

functioning throughout the day but then
we also want to make sure that we’re

getting fruits and vegetables in our
diet they provide carbohydrates as well

things like apples and different types
of berries and bananas and then

vegetables like sweet potatoes squash
carrots those sorts of things those are

all carb rich nutrient-dense options
that we want to include in our diets as

well and then lastly those healthy fats
that we talked about those come from

things like nuts and seeds and different
oils things like almonds and flax seed

and chia seeds olive oil is a great safe
source of those healthy fats even some

foods like salmon which is also a
protein source provides those healthy

fats as well so getting those foods as
part of our diet is essential to making

sure that we get those healthy fats our
body requires so we’re getting a variety

of protein we’re getting a variety of
carbohydrates whether it’s through

grains or fruits and vegetables and if
we get a variety of those fat sources

that’s going to provide us with all of
those vitamins and minerals that we

talked about is that fourth key nutrient
so the key here is making sure we get

variety throughout our diets people
people typically tend to eat a lot of

the same things every day so we wanted
to expand that palatal load there we

want to start to really explore some of
these different foods that we might not

consume on a daily basis and ultimately
when you’re building out a meal getting

something from each one of these
categories ensures that by the end of

the day you’re hitting all your key
nutrient targets so visually what that

looks like is something like this what
we see here is we see a lot of color a

lot of variety just different foods that
we can be including in our diet on

daily basis so our lean proteins some of
our whole grains fruits and vegetables

even dairy products are healthy options
as well so ultimately what you need to

start thinking about is ways that you
can upgrade your current meals to

something that’s a little bit more
balanced and something that includes all

four of those key nutrients that we
talked about so here’s an example here

right a lot of people for dinner or for
lunch have something like this maybe

it’s some chicken strips with some
french fries

right yes this meal here provides
protein and carbohydrates but

unfortunately because it’s typically
deep-fried you’re gonna get unhealthy

fats as part of that meal right and then
you’re missing out a lot of key vitamins

and minerals that your body requires
right instead what we want to try to do

we want to try to upgrade from that meal
and get something that includes all four

of those key nutrients that we talked
about so something like this we’ve got

chicken we’ve got rice we’ve got
vegetables fruit even a couple pieces of

cheese what that’s gonna do is that’s
gonna give us those lean proteins that

our body requires good sources of
carbohydrate in the rice and the fruits

the vegetables healthy fat which could
be a dressing on the vegetables and the

the key vitamins and minerals from just
that variety of food that again supports

day to day functioning so if you’re kind
of following along what we’ve done so

far again is develop that eating
schedule we have identified the key

nutrients that we want to include
proteins carbs healthy fats vitamins and

minerals we’ve we’ve identified the
foods that provide those nutrients now

what we want to do is we want to focus
on consuming those foods and the right

portions so portion sizes have increased
over the last few decades and I think we

see a correlation with the increase in
you know rates of obesity and being

overweight and a lot of that is is
attributed to two portion sizes kind of

going out of control a little bit so we
want to do is we want to

use some perspective on the the sizes of
the portions of food that you’re

consuming on a daily basis and I’ll also
give you some perspective on you know

how many portions you should be
consuming over the course of a day so

the easiest way to understand portion
size is to use your hand so for example

if you have a protein source one serving
fits in the palm of your hand so it’s

about 3 ounces of something like chicken
or fish or even like beans or lentils

it’s whatever can fit in the palm of
your hand that’s one serving for

carbohydrates it’s one copped hand so
it’s about a half a cup overall so that

would be grains you know things like
oats or cereal something like that rice

it’s whatever you can fit in a cupped
hand that’s one serving those healthy

fats that we talked about it’s about a
thumb size so about one ounce or a

tablespoon right so if it’s oil if it’s
not it’s about the size of one thumb and

then fruits and vegetables a fistful
would be considered one serving so

that’s about one cup as well right so
again if you’re preparing your meal take

a look at the portion sizes you’re
consuming and just make sure they fit

with the recommendations here so to put
this in perspective let’s get an

understanding of what a typical day
looks like for your average person so

the average male consumes around 2,000
calories everyday if we were to break

that down into portions and this is kind
of the ideal breakdown we’re talking

about eight servings of protein so
there’d be about eight of those palm

falls throughout the day of protein
we’re looking at 13 servings of

carbohydrates so that’s a combination of
those grains and fruits and vegetables

typically we try to do half or more of
those servings as fruits or vegetables

and then lastly we’re talking about nine
servings or nine thumb sizes of fat as

well for that
typical male 2000 calorie diet females

typically it’s about 1600 calories a day
so you’re looking at about six servings

or six palm fulls of protein ten
servings of carbohydrates with at least

half of those being fruits and
vegetables and then seven servings of

fat or seven unfolds so if you’re
looking for a breakdown of how that’s

distributed throughout the day if we
take a look at that male 2000 calories

again eight servings of protein 13
servings of carbs nine servings of fat

if we were to break that down with this
eating schedule here it looks something

like this two of those palm folds so two
of those servings of protein will come

at breakfast maybe you add one serving
of grain two servings of fruits and

vegetables and maybe two servings of fat

what that could look like in real life
would be something like a cup of Greek

yogurt a little sprinkle of granola
maybe throw on some blueberries some

strawberries and add some chopped
almonds right that would hit that full

nutrient profile in the right portions
and then you just continue to spread out

those servings throughout the day until
you get kind of an even distribution

between your meals and snacks and you
reach your daily totals all right so the

key theme here is is know your numbers
and try to reach those numbers on a

consistent basis day in and day out same
thing with our females again some fewer

portions overall but but still
distributed throughout the day similar

to on the male example there so lastly
what we’re going to talk about is

hydration and how you ensure that you
are well hydrated throughout your day so

the human body is approximately 75%
water so small changes in hydration can

really impact the body and you may have
suffered from some of these symptoms of

dehydration things like headaches
constipation fatigue joint and muscle

pain reduced athletic performance
impaired cognitive function if you’ve

ever had any of these symptoms you may
want to take a closer look at your

hydration you might be in a dehydrated

so in order to avoid dehydration to stay
well hydrated it’s good to know how much

water we actually need to drink every
single day and an easy way to figure

that out is to take your weight in
pounds and divide it by two that’s the

number of ounces of calorie-free fluid
that you should be consuming every

single day so for example if you weigh a
hundred and fifty pounds you need to

drink about 75 ounces or about two and a
half liters of water every single day

all right and I keep mentioning water
because that’s your best fluid source

but you can get that hydration from
things like coffee and tea trying to

avoid putting too much sugar or cream
into those into those drinks unsweetened

iced tea so low sugar calorie free lemon
water so basically water with a slice of

lemon in it just to give us some
flavoring or again if you don’t like the

flavor just plain water using a
flavoring agent can help boost your

hydration so trying to hit that number
on a daily basis will ensure that your

body is getting all the hydration it
needs to function as and it’s best one

way to track hydration is to look at
urine color so we want something

typically in this yellow to pale yellow
that is that ensures that you’re in a

hydrated state the darker your urine
gets the more dehydrated you are the

more you’re going to need to focus on
your hydration intake in the future so

again up to this point and in terms of
our five basics we’ve talked about

establishing that eating schedule
identifying those key nutrients that you

want to include throughout your day
choosing the right foods that are going

to provide you with those key nutrients
even those foods and the right portions

and then making sure you’re well
hydrated alright to complement

everything you’ve been doing up to that
point so now it comes to putting this

all into practice and there’s some
simple things you can do in order to

achieve that what I encourage people to
do is to sit down and make a plan right

just write things out you can start by
writing out just your fuelling schedule

so take a look
you know your typical day look at your

work schedule look at your exercise
schedule your social activities and fit

your nutrition into that plan and make
sure you’re able to repeat that on a day

to day basis – to maintain that
consistency right so establish that

eating schedule so write that down then
you want to write out just how you want

your meals to be built all right always
making sure that some protein is part of

those meals and snacks making sure
you’ve got some good carb sources

whether it’s grains fruits vegetables
those sort of things and then including

those healthy fats as well once you have
that template in place it becomes easy

to start to fill out the foods that you
want to consume right so what you can do

is you have your template and then you
can build out you know Monday Tuesday

Wednesday Thursday and so on right just
using that template there so what that

looks like is now you start to pick the
foods that you want to consume so if you

go back to your your template you’re
gonna have breakfast first thing in the

morning you know you want to include a
protein source

maybe that protein source is Greek
yogurt you want to pair that with some

carbs a little bit of granola some
blueberries and then as I mentioned

earlier add that healthy fat in the form
of chopped almonds or something like

that and you repeat that throughout the
day so that you’re hitting on all those

key nutrients as you build out your meal
plan from there you can even take it one

step further and establish your portion
sizes right so your Greek yogurt one one

palm full or three-quarters of a cup
your granola is one cup handful or about

a quarter cup or half a cup and so on
and continue to do that throughout your

day because then from there what all you
need to do is build your grocery list

all right so now you have all the foods
that you need you know the amounts that

you need you just create your grocery
lists from there go to the store do your

shopping come home and if you have time
start to prepare those meals so maybe

you’re preparing you know bulk meals for
the whole week or if you’re just

preparing for the for the next day all
right that’s going to help ensure that

you’re getting all
the proper nutrition you’re getting that

optimal nutrition that we’re talking
about every single day of the week

essentially the more you do that the
more it becomes a habit right so again

kind of following this routine here you
know establishing that evening eating

schedule being consistent day in and day
out hitting those key nutrients

throughout your day choosing the best
quality foods choosing those foods and

consuming those foods and the right
portions for you making sure you’re well

hydrated throughout the day and then
just repeating that day in and day out

and again you can accomplish that with a
little bit of meal planning grocery

shopping and meal preparation so in
summary I’ve given you some some pretty

basic information but free for you to
truly be able to implement it and to

benefit from it the best thing to do is
to set a goal for a lot of people they

want to lose weight and those basics
that I just talked about there that can

help you do that right so set a goal
whether it’s weight loss maybe it’s

improving athletic performance maybe
it’s just improving markers of Health

have that goal in mind and then create
your plan so take this information that

we talked about it you may need to
modify a few things but overall those

are the typical recommendations that you
want to follow that’s gonna be the plan

that’s going to be the the roadmap for
you to reach that goal something that

can be really beneficial for a lot of
people is to recruit people who are

supportive so maybe it’s family members
or friends people have similar goals who

you can follow and take this journey
along with it just makes it easier for

you to reach your goal it provides you
with that accountability that you’re

looking for so recruit a team track your
progress whether that’s just checking in

with yourself every single day if you’ve
set say you know a hydration goal at the

end of the day check off whether you
accomplished that or not the other way

to track your progress is to meet with
somebody like myself a dietician who can

track that progress along with you and
then lastly a lot of this can be

challenging making changes to your
routine especially if it’s a routine

default for such a long time
can be difficult so celebrate those

victories if your hydration is
drastically improved right you know

celebrate that posted on social media
you know go out for dinner with your

family your friends and just celebrate
that accomplishment overall if you can

implement that routine that we just
talked about if you can track your

progress celebrate your victories this
is just gonna go a long way towards

moving you down a more ideal and
healthier path towards that optimal

health and optimal nutrition so if
you’re looking for more information you

can reach us through our website UCLA
health org slash sports performance if

you’re looking for a one-on-one
consultation you can reach out to us

there as well but overall I just want to
say thank you guys for tuning in and

we’re happy to answer some questions so
again if you have a question you can

reach out to us on twitter using hashtag
UCLA md chat so I think we’ve got some

questions now all right

okay so first question is what do you
think about diet trends like keto diets

and intermittent fasting so these are
two of the more popular nutrition trends

that we’re seeing these days both of
yous typically in a weight loss you know

capacity so people using keto diet or
interim fascinating as a way to lose

weight and there’s actually a lot of
research to back that up

the thing about keto diet intermittent
fasting is that there they can be

challenging diets to maintain and you
really have to you know follow it as

specified right so you can’t just do
like a half a keto diet some days and

then other day is just a regular diet
it’s one of those things you really got

to follow and stick to on a day to day
basis I also recommend if people are

looking to do something like keto diet
or intermittent fasting to reach out to

somebody like myself who has
lot of experience and knowledge in those

areas and can help just help you
establish the proper guidelines that you

need to follow in order to really
maximize you know these these diet

protocols all right any recommendation
for eating during sports a volleyball

tournament I have one to two hour breaks
what are items that are promoted to be

good but really or not so things like
sports tournaments can be challenging

because you’re on the road there’s not
usually a lot of good healthy options in

the area so what I typically recommend
people do is one take a look at the

schedule ahead of time understand where
your breaks are and how long those

breaks are and then plan accordingly I
really encourage people to pack their

own snacks and meals get yourself a
little cooler that you can take with you

to the tournament that’s got healthy
options so you don’t have to rely on you

know buying something from the from the
cafeteria from the canteen or from you

know a local fast food place and
something that’s typically promote

promoted as as being good but really
isn’t especially for youth sports it’s

gonna be things like sports drinks like
Gatorade or Powerade those are really

useful for people who train or perform
in a really high level but for your day

to day youth athletes those are just
really high sugar high calorie foods you

probably don’t need at that point you’re
better off suited with something like

fruits and vegetables just plain water
packing snacks like trail mix or protein

bars you know even like a peanut butter
and jam sandwich is just gonna be a

better option for you at a tournaments
and different sporting events let’s see

here if my goal is to lose weight how do
I modify these recommendations you

provided so as I mentioned the those
recommendations are pretty universal to

most people no matter you know what your
goal is whether you’re trying to lose

weight or perform at your best in your
sport establishing an eating schedule

that’s consistent will help with that
the only place you want to modify is

probably with
your your portion sizes alright so in

the end if your goal is to lose weight
you just need to be consuming fewer

calories typically the easiest place to
reduce from is gonna be your your

carbohydrate intake so if you remember
for the mail and a 2,000 calorie diet it

was about 13 servings for a female it
was about 10 so even just cutting back

in those areas maybe dropping from 13 to
210 or 9 for the male and from 10 to 6

or 7 for the female that’s going to
reduce that overall calorie intake and

that’s what’s gonna help lose that
weight the other part of the equation is

just exercising more right so we want to
be able to burn more calories than we

take in and that comes in the form of
exercise all right last one here so is

plant-based diet the best solution for
health and fitness I’ve seen many

documentaries on Netflix supporting that
I’ll just say that Netflix is in the

business of making money so a lot of
those documentaries that you see on

there they can be very deceiving and
they can really skew a lot of what the

research actually says so plant-based
eating is not necessarily healthier than

just a regular diet that includes
animal-based proteins what it comes down

to like I mentioned is are you getting
all those key nutrients that we talked

about really when it comes down to
health it’s making sure that we’re not

at risk of a nutrient deficiency that
our body is getting everything it needs

in terms of carbs proteins healthy fats
and all the vitamins and minerals that’s

gonna be a better solution for good
health than just going and starting a

plant-based diet there’s nothing wrong
with the plant days based diet you can

certainly be just as healthy that way
but it’s not you know the best diet out

there all right so so thank you for your
questions and I appreciate you guys 2

minute tuning in and I hope you have a
great rest of your day thank you very


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