Protein needs for active people, athletes and injury recovery

This is session number 52 of the Performance Place Sports Care Podcast. That hand's so hot right now. Welcome to the Performance Place Sports Care Podcast, where you can learn about sports injury theory, rehab, diagnosis, and how to understand the doctor lingo you didn't understand at your appointment. And now, your host, Dr. Sebastian Gonzales. Hey, this is Dr. Sebastian Gonzales again with the Performance Place Sports Care Podcast. That sound bite was from, I think it's Zoolander, Zoolander number one. So, I actually haven't seen Zoolander number two, but I think anything from Ben Stiller is pretty amazing.

So, one of my favorites is the Heartbreak Kid, and actually, the other day, my roommate, he, I told him, like, you know what would be really great to come on is the Heartbreak Kid right now. So, lo and behold, it's on Netflix. Amazing. So, here's what we're going to talk about today. We're going to have on a guest. First, it's Andrea Marankovic. She's a registered dietitian, and we are going to be going over protein, protein consumption for an active lifestyle, an unactive lifestyle, and lifestyles that include, like, bodybuilding or trying to get more muscular, marathon running, menopausal, and so on.

So, if you've ever had a question about protein, now is your chance to hear almost everything you wanted to know. The reason why I wanted to bring this topic up with her was because I had a co-worker that I worked with about 10 plus years ago. He was not the apex of health by any means, but, man, did he just eat the heck out of chicken breasts, you know? He would eat chicken breasts, he would eat protein bars, he would eat jerky sticks. I mean, anything that had the word protein or affiliation with protein in it, he would eat it. And how much is too much is my question. And I remember where he got the idea from as one of our mentors, and I was kind of the same thought process back then, but I'm not now.

You know, like, I realized there's a normal need, there's a normal level that we can look for. So, I thought Andrea could really help us out with this topic. So, first, before, if you haven't already, go on to the P2 Sports Care podcast iTunes page. So, you can find that at p2sportscare.com slash podcast. And a lot of the links will take you through to iTunes. Please subscribe, and please, please review, okay? I'm going to say it one more time. Please review. I really, really want to hear your feedback. I want to know what parts of the show you like, what parts you don't like, what topics you want to hear about, what interests you, what type of specialist or experts you want on next.

I only make these shows for you guys, and, I mean, I lie. I kind of make it partly for myself. I like to hear what people think. And the other way I'm going to get that is if I get them one-on-one on the show. It's kind of like little seminars that I'm getting myself, personal seminars. It's amazing. But I really did start this for you guys. So, I wanted to know what you want to know about. So, go on there. Or you can also go on to the contact form on p2sportscare.com and let me know what's going on with you. Let me know what you want to hear. Lastly, is if you have a knee injury, a shoulder one, a low back one, or if you have questions about some type of trauma or non-trauma related sports injury, I can't tell you how many hours I spent on that website, writing articles, putting out videos, making treatment suggestions on all this type of thing.

So, go on there, check it out. So, go on there. I promise you won't be disappointed. So, without any further ado, here's Andrea Marinkovich. Okay, everybody. Welcome, Andrea. Andrea, can you tell us about yourself? Hey, everybody. So, good to be here. Well, I'm a registered dietitian and I currently work at three private gyms in Huntington Beach and Costa Mesa. And it's called the training spot and I oversee the nutrition programs there. So, that basically consists of our more long-term programs. And so, with that, it actually allows people, it depends on their goals. So, whatever their goals may be, that's how long they see me for.

And then we have another kind of 28-day challenge that I oversee, which is a lot of fun. It builds up a lot of camaraderie in the gym. And with that, it gives the opportunity for people just to kind of check in and lose that 10 pounds that's been a little stubborn for a while. So, we have some different dynamics. And so, that's what I do now. A little bit about my education is that I went to Cal State Long Beach. Go, Beach. Yeah. Love it there. Such a great experience. I had a blast. So, I graduated from there in 2015. And then, in order to become a dietitian, you have to get into a dietetic internship, which, fun fact, it's only a 50% acceptance rate nationwide.

Yes. Is it because there's not a lot of them or because it's just strict guidelines? You know, I don't think that there are as many. There are a lot of programs, but it's just really competitive. And I think it really limits the people that are allowed to become a dietitian, which I think is pretty good. You know, obviously, you want a good dietitian. You don't want to saturate it like nurses out there? There's so many now. They're everywhere. So, you know, that's why it is really cool when you do come across a dietitian because, you know, they kind of battled to be there. And so, it's really competitive.

But, anywho, I got into a program that was in North Carolina. And it was a really great experience as well. So, that was a year. And it's basically working for free for a year. Yeah. After you had all the student loans and everything. Oh, yeah. It just piles up. So, that's what I did. And now, I've been a dietitian since August 2016. But I've been researching and getting educated with nutrition for the last eight years. So, I would, you know, have pretty extensive knowledge base at this point. Well, I'm kind of curious because I know that with, so with my profession, I, we learned a lot in school.

And we learned a lot of fundamentals and everything. But I feel like I learned more stuff that I apply. I learned outside of school. How's the education in school for you guys versus getting out? Well, I feel like when you're in school, you're just trying to get that great grade on that test. You're definitely learning it, but you're not applying it. And so, now, you're in a situation where you may have a client that comes in with a difficult situation. And you kind of have to research a little bit and just apply it and test it out with them. And just kind of see how that's going. So, I do that every day.

In fact, you know, any client that comes in, if they have a disease state or any type of lab value that I'm not familiar with or medication or whatnot, you know, I research it because you don't want to give that bad information. And so, I just think it just gives you that more extensive experience and knowledge base and just that application is super crucial. So, for everyone that doesn't know, what is a registered dietitian? I know there's a lot of people that make recommendations on food. What exactly is one? Okay. So, what it is, is we have a degree. So, that's one. So, it's a Bachelor's of Science in Nutrition and Dietetics.

There's a bunch of variations of that across the nation, but, you know, it's always nutrition is your base. And then, from there, you have to do the dietetic internship. So, you have to get into one, complete it. And then, from there, you're able to sit for your registered dietitian exam. So, it's all these different processes that you have to, you know, get through. And so, it's different. So, anybody else who says, oh, I'm a nutritionist or I'm a food coach, literally, they can take a class online and call themselves a nutritionist. Or just, you know, take one nutrition class in college and say, hey, I'm a nutritionist.

Let me get you a diet plan. So, we go through a much more thorough experience. We have to take counseling classes. I even had to take a family and marriage therapy class. Did you really? Yeah. So, I had to do that. You know, so, there's just a wide variation because, well, you know, eating is very emotional. Yeah, yeah. And so, you have to be able to be sympathetic for somebody and just kind of break down why this is really going on. Because you have to attack the root before you can get to the bigger picture. Yeah. No, I totally agree with that. There's, gosh, there's so many ways I can take this conversation right now.

But I think we should probably talk about protein. Okay. We might come back to some of the other stuff later. Okay. So, since this whole topic we're talking about with protein today, tell me what protein is, why it's important. Maybe some cellular processes that use protein, possibly. Okay. So, one thing I just kind of want to start off with is that so many people connect protein intake to just muscle growth. And while, yes, that is so very true, there are so many different processes that it's involved in. For instance, you know, proteins are enzymes, hormones, just so many different things. And, obviously, those are in more cellular processes as well.

So, it's not just about that muscle growth. So, it definitely does have a huge impact. It also talks about or it helps out with the acid-based balance in the body as well as just fluid balance. So, there's just so many more intricate levels of why protein is essential to the body as well as it's a lot of building blocks for some of the things in our body. Like, for instance, our teeth. Our building blocks of our teeth is actually a chain of proteins. So, it's just, it's pretty cool. So, it's just important that we get enough to make all those things happen and to not lose. Like, you don't want to lose any of your teeth or have it kind of...

Probably not. Yeah, yeah. So, you just want to make sure. And, you know, for instance, I was at my hairstylist and we were having a conversation. And she was telling me how she can tell just by somebody's hair whether they have an eating disorder or not. Oh, yeah. And so, with eating disorders, you know, they're going to choose fats and carbs versus protein. They almost always don't really choose protein choices. And so, proteins are just important for hair health and for nails and, you know, all those things. So, it's so much bigger. That's funny you say that. My dad's a dentist and he's told me before that you can tell when some people are on drugs or like meth because their teeth are just starting to rot and it just kills the enamel.

Yeah. I don't know. I never asked him actually if it's because they're not eating because they're usually pretty thin too. Yeah. So, how does someone know if they have adequate protein then? Because I know that, like, at least when I was growing up, like, we did originally think, like, I want to get bigger. I want to attract chicks. I want, I need to take some protein, right? Right. Protein does the job always. It always gives you chicks. Well, basically, how you can kind of calculate how much protein you should be having. Because there's not really a way unless you can see some type of physical situation where you're losing your teeth or, you know, your hair is a little brittle or whatnot.

But you're able to kind of know how much protein you should have. And our general recommendation for just adults in general is to take your body weight and turn it into kilograms. So, the way that you do that is you would take your body weight in pounds and divide it by 2.2 and you would get your body weight in kilograms. And then you would just times that by 0.8. And that's how you find out how much protein you should have per day. Mm-hmm. So. So, that sounds a little complicated. I'm not going to lie. Okay. So, because I don't know if you've been, you've been around people that all, like, they started weightlifting and they had, they started lifting.

Like, you ask them, like, how many pounds you lift? They're like, oh, 50. And all of a sudden, like, a couple years later, they start telling you about their kilograms. Right. And then you have to think in your head and you're like, uh, okay. So, I like that. I like that. Okay. So, I know that we can go a little bit further probably. If you're an athlete, is there a change in that number? Absolutely. So, that number is just for the general sedentary population that just needs to have physiological functions occurring in the body. That should make sure you don't die, basically, right? Yes. Okay.

And make sure everything is, you know, going all right. So, as far as athletes go, it actually goes up to either 1.2 grams to 1.7. So, you can kind of see how that would be. It's a pretty big change just because if you think about it, just take your body weight in pounds, divide it by two. So, divide it, cut it in half. Oh, all the registered dieticians are just going to hit this. That's not science. That's not specific. I know. You're making me have a bad reputation over here. Well, you already said the right answer earlier. So, you'd have passed the test. That's true. But, yes, it does increase and you need to have adequate protein in order to start a process called protein synthesis.

So, not to get too scientific on you. But that is kind of what happens when you grow muscles. So, that's a process in the body that occurs. And so, you need to have adequate protein and the essential amino acids to let that happen. So, it definitely does increase, yes. Okay. So, if we were to take like an eyeball technique on the body weight divided by two times 0.8, is there a rough size portion? Or is there a way for people to eyeball that aren't good with math maybe? Yeah. So, I would say, so the, okay, I know how to make this a little easier. Oh, yeah. So, all right. So, as a female, most females can have an intake between 15 to 30 grams of protein per mealtime.

So, what that means is seven grams is about one ounce. Oh, crap, that math again. I know, but you know what? Nutrition is a game of math. And so, it just, it's the truth. So, you know, I would say for females, they want to have an intake of about three to four ounces of a meat choice. So, that would be a pretty good intake. Males, it would be four to six, depending on the size and their height and just kind of what their goals are. So, I think that that would be a good way to determine per meal what they should be having. So, to get through this math, do people typically just, I mean, they have, is there apps to do it?

Is there, like, do you just have them worksheets or something? Yeah. So, if I have a client, I map it out for them. I give them all the numbers and then they kind of figure it out. And we go over what portion sizes look like and whatnot. But to make it kind of easier, you can, you know, download MyFitnessPal or lose it. And you just enter in how much you're eating and then it'll translate it to you in grams. Oh, yeah. MyFitnessPal was good. I did it for a little bit of time. Pretty simple. It is pretty simple. And actually, they just had this new version that they, it's premium now. And it actually gives you each meal and breaks down the grams of different macronutrients and everything.

So, if you're wanting to be super specific, that's a great way to do it. Yeah. I think my first experience with that was my first day, I think, I was traveling and I ate a steak. And I'm like, holy crap, all my fat's gone. That's not fair. I can't eat anything else during the day. Yes. Which brings up a great point. With your protein choices, you always kind of want to be mindful of the fatter your options. You want to try and stay on the leaner side to not have that problem. So, what are some leaner, what are some leaner options? Okay. So, your lean options are always eggs. You always, and egg whites are fantastic.

So, that's pure protein, less fat than whole eggs. And then there's chicken, turkey, fish. And I'm sure I'm freeing a couple, but those are a pretty good start. Yeah. I'm trying to think of buffalo. Does buffalo count? Buffalo might be a little bit on the red side, but still might be a lean option. Okay. So, that's actually a good point then. So, are we, so for the most part, is everything that's not red leaner? Right. Exactly. That's a good, a good way to say it. Yeah. Okay. Um, and in regards to, let's just say that point, that point eight, like what everyone needs to basically just not die.

Does anyone need protein powders to supplement that? Or is that more of like that higher realm you were talking about? So, protein powders are just seen as a meal replacement in a sense. So, you always kind of want to get your nutrients from food. That is the most ideal. But definitely, if you want something or need something right after your workout, you're not able to stop by anywhere or, you know, make a meal or anything like that, it's definitely a good option. Protein shakes are great in that way. Um, but you definitely want to try and stay away from over supplementing. You always, food is always the best choice.

It's the best for the body. There's tons of different vitamins and minerals and benefits from it. So, and you're, you're fuller. Yeah. Which I think is a big one for people. Yeah. I, I definitely, I realized that with, like, I don't have a problem with shakes and stuff like that, but even soups, like if I'm, if I'm sick, I feel like a soup is okay, but I feel like I kind of need to choose something to feel full. And I don't know if there's a mechanism to the body that, that makes sense with that, but I just feel like I'm always empty inside. Well, let me kind of, how dark. No, well, let me break it down for you though, is that when you already have that protein powder, half of what the work that your body would have to do and kind of go through, to break it down is gone.

So it literally just kind of zooms through your body and you just don't get that feeling of full. Oh, really? No, that's not fair. I know. I mean, it's a great option if you are in a bind, you know, and, and that works out just fine. Same with meal replacement bars. Those high protein meal replacement bars are great options if you're on the run and you just can't stop, but definitely choose. I would choose food first. So looking at the back of those protein powders then, or those meal replacements, is there certain things that you would look for that you're like, I don't want this one at all? Or like this one would be like a, a better option if you see X, Y, and Z on it.

Right. Yeah. So what I look for is I want something to actually be a protein powder, not tons of carbs, tons of fat or whatever. So you just want it to be an actual protein powder. So if you look at the nutrition facts, uh, you want the carbs to be less than three grams a serving. So where it says total carbohydrates, you want it to say less than three grams. And then as far as the total fat, you want it to be less than three grams as well. So that's what I look for. Um, you want it to just be a true, genuine protein powder. Okay. Um, is, uh, I don't want to, I was going to ask you which ones you absolutely hate, but I don't think I want to go down that route because I'm sure there's some you don't like.

Yeah, of course, but you know. Which ones do you like? Have you, have you had a couple that you're like, these are pretty solid most of the time? Well, I won't lie. I definitely try to always go food first. So I actually had my first protein shake this year when I'm 29 years old. So it's kind of shocking, uh, that took me this long, but actually one of the only ones that I've really liked has been MRM protein. Have you ever tried it? Yeah, actually I have, I have some here actually. That's the one I use when I, um, when I'm in a bind basically. Yes. So it surprisingly, it's way sugary than I want it or sweeter than I'm talking about the, there's the, there's the veggie meal replacement and there's, uh, the whey one, which brings up another topic actually too.

So I'm lactose intolerant. Is there problems with, so there's whey products, there's veggie products, there is, what else is there? Egg, pea. I mean, it's probably. There's a lot. As far as the vegetarian side, there's a lot. Yeah. So is there, is there any complications with people having issues with taking those powders or? Well, definitely wouldn't recommend whey. That one's, that one's way, I think actually, I'm not having any, many, many issues with it, surprisingly. Really? You haven't? Yeah. I don't, I don't understand why actually. I bought one just because I was pretty sure I was going to throw a majority of it away.

Okay. Well, then you're pretty lucky. I think you're the exception because I've heard otherwise. Uh, so definitely you always just want to pick a lactose free option, but you know what, with the vegetarian ones, it actually breaks down the body better than the whey protein. I've heard so many different benefits from it. Um, I haven't tried a ton of the vegetarian options, but most of those are lactose free. So that would be your best bet is to pick those options. Um, but you know, it's kind of just up to the person, what works for you and your body and, and all that. So, I mean, you definitely do have a little bit of a difficulty with the lactose.

That's for sure. Yeah. It was definitely, it was not fun. I re I realized that I think when I was a kid, we went to thrifties. Do you, do you remember thrifties? How old are you? 29. Okay. Yeah. So, um, yeah, we'd get an ice cream and I realized, uh, my parents realized I wouldn't go get any ice cream unless we were going home after. So I think it was, it's hard to fake as a kid. All of a sudden, like you just don't feel good at all. Yeah. Um, okay. So let's go over a couple, uh, cases. Okay. Um, cause I thought those would be fun. Uh, so the first one, I'm a weightlifter. Um, no, sorry. I'm an overweight male, uh, 30 years old, trying to lose 50 pounds.

How do I do that? Like tell us about protein intake on that person. Okay. So I made believe, so one thing to know about just kind of calculating some, a person's energy needs and whatnot, you have to know their age. So thirties, but I had to be more specific. So I gave him the age of 32. Oh, yeah. Okay. And, uh, and also I made him five 10. Okay. So I needed to know, to know his height. Um, so in order for that, I use kind of the ideal body weight for five 10 and that's about one 66 to one 70. So I went with one 70. Okay. Um, and so that would put him at 220 pounds. So I know you hate my math, but it's a game of math.

No, I'm okay. I'm okay. I'm just playing with you. Um, cause the reason why I'm bringing it up so many times is because, uh, I feel like sometimes with, and this happens with the rehab as well, that if, if people feel like it's a little complicated, all of a sudden they get frozen and they don't do anything, but you have to do a little handholding, right? Absolutely. And that's kind of why I have my job because it's, you know, it's, I'm the one that does all the calculations and breaks it down for them and, and all that, but to not make it too much, um, I, you would actually have to, uh, calculate his protein, um, based on his body weight, right?

So the 220, so he would be about 84 grams a day. And so I broke that down into four meals cause I recommend people eat about four to five meals per day. And so that would be about 21 grams of protein per meal if he were to eat four times a day. So for him, that's kind of what his protein would look like. And that would be if he wasn't really working out or doing any cardio or anything like that. That's just like the basic function, like you were saying, so they don't die. Um, so that's just kind of his basic need. Um, but for him, my recommendation would be to, you know, get the cardio going and definitely start strength training and all that.

And with that, you do get to eat more, which is nice because when you're trying to lose weight, it's a great way. If you're, if you're trying to gain those muscles, it's a great way to be able to eat more and still lose weight. So with that, with that person right there, uh, cause it, I, I see a lot of people trying to cut calories. So then I'm guessing, so you, you calculated his, uh, we said 82 grams. So it'd be about 84. Yeah. 84 grams. So regardless of if, if he chose to starve himself partially or not, he can't lose that 84 grams, right? No, he can't. So he would absolutely need to have that intake.

And in fact, if I had him, you know, if he took my recommendations of the strength training and doing the cardio and things like that, his protein needs would increase. So I'd probably add them to about 28 to 30 grams per meal. And, um, so definitely, you know, he would need more for that protein synthesis that I was talking about really earlier to occur, um, for that muscle growth. Okay. So then going back to it, so his, his goal was to, to lose 50 pounds. Explain to everybody why eating more would equate weighing less or being in better shape. Let's go with that one. Well, it wouldn't necessarily be eating more.

Okay. Um, so definitely be eating less than what he was eating, you know, to get to that weight. Right. He was a, he was a glutton before for sure. Yeah. So he definitely had to turn that back. Um, but you know, I would calculate his energy needs based on the goal. So he wanted to lose 50 pounds. Right. So in that case, um, I would just go ahead and calculate how many carbs I'd want him to eat and how many, how much fat, and then mix that in with the protein. So he definitely wouldn't be able to eat more, but he would, you know, definitely have filling meals. But when you're trying to lose weight, a lot of people just cut back those calories and make it, you know, really small portions.

And when you're not involving strength training there, it's, it does kind of suck. You just can't eat as much. So, um, that was kind of my point of saying you can eat more is that when you're strength training, you can eat more. Okay. So what, what if this guy didn't want to strength train at all? Then how would, so if you didn't, um, I would just make that adjustment. So we would be at the 84 grams, uh, per day and just kind of work with his carbs. Um, there's a general recommendation just kind of that dietitians go off of. That it's, um, a macronutrient kind of range that people should be in.

So for carbs, it should be about 45 to 65% of your calories. And then for, I know I'm giving your numbers. I'm just such a, you see my eyes roll back in my head. Is that what I'm doing? He's over me. He's over me at this point. No, I, I like, I like it. Cause, uh, I'm just, I'm thinking, hmm, should I write this down? Cause I got to make notes later. By the way, if everyone wants show notes, I'm going to write some of these calculations down. So, uh, no, I, I like the numbers. Keep them coming. I'll, I'll just keep, I'll keep prying you. I'll keep probing you to say, Hey, well, what other way you want to say this then?

I know. Well, basically you would just have to get him to, if you didn't want to do it, just get him to cut back on everything. I mean, at the end of the day, that's what it is. Yeah. So, um, I just bring that up because I feel like a lot, I know we brought this, this example up at the sky. So I feel like everyone's knee jerk, knee jerk reaction a lot of times with weight loss is cut back calories and go running for some reason. Um, and I'm, I'm assuming you get a lot of that probably, although you work in a gym where are they already coming in knowing that they're going to do some strength training?

Right. Yeah. So the gym, the gyms that I work in, they specialize in semi-private personal training. So if you join the gym, your personal training, so, so, you know, you can't just throw them on the treadmill for like an hour and then have it, have that, that's it. It doesn't work like that, but I can have clients that aren't members of the gym that come into me. So I do have those individuals that come in as well. So they don't necessarily have to be a client of the gym to do nutrition. Okay. So in regards to, uh, getting in better shape as a general assumption, is there certain, is there certain things you'd recommend people do for the most part?

Like, would you rather them do this versus that? Um, yeah, I mean, definitely you want to create a calorie deficit, right? So you, you want to do that. So cardio is a great way. Um, you know, people that definitely don't want to strength train, you just got to get your butt moving. So it's just, it's really important. Um, so you, you want to try and aim for doing that about three days a week, uh, doing it for minimally 30 minutes, but you kind of want to push it to 45. Um, that's a great way to kind of create that deficit and to do that. Um, especially for people that are trying to lose weight, you always kind of want to cut out any sugary beverages that kind of ruins everything.

Um, and just spacing out your meals. You don't want to have just two large meals. You would rather have about, you know, three to four, four to five. Um, but definitely make him smaller in size. I think that's a really great way to get the body kind of rolling and getting the metabolism jumped a little bit. Yeah. Is there a certain, is there a certain way that you recommend people meal prep or, uh, cause I know a lot of people probably they had like, they're, they're stuck at work. They're like, you know, they forget to eat or they didn't bring anything or, you know, they're in a rush in the morning.

They got kids. Is there any certain, uh, like tips you give them maybe or? Yes. I tell them nobody wings weight loss. It's more of a tough love thing, right? It kind of is because, you know, at the end of the day, that's what you're paying me for. And I can sit there and nod all day, but if you're not getting anywhere, you'll be frustrated with me. I'll be frustrated with you. So yeah, try to choose the honesty policy. I like that better. I had a guy that used to come in here that he was, uh, he, he ran a ton. Like he actually ran across the country and like, so like we talked about running when he came in and it was a hot day.

I think it was last summer around this time. So it was really hot. And, uh, he's like, you're going to, you got a couple hours free at lunch. You're going to go run. I'm like, I don't know. I got to do this and this and that. And he's like, Oh, you got one of them. And I was like, what? And he's like, excuses. And I'm like, okay, you got me. I'm going to go. Okay. Don't worry. I'll go. Yeah. That's great. Yeah. I think, uh, I think the tough love way is better too, honestly, but yeah, I mean, there's definitely when people are starting out, I think it's better to kind of choose the nice route, but after they've gotten adjusted to everything and know what's expected, you're just going to be running in circles.

So you have to kind of choose the honesty policy, but in regards to meal prepping, definitely I, I think everyone should do it. I do it all the time. Um, but definitely I think people just have in their mind that in order to meal prep or have everything ready for the week that they have to spend their entire Sunday cooking all day. And that's just not true. There's definitely ways to kind of set yourself up for success. It's another one I say, because you don't have anything. If you know, you're not that person that's going to meal prep, then fill your fridge with easy grab to go stuff that fills in with, you know, whatever you're trying to achieve as far as your macronutrients or calories or whatever you choose and just make it easy for you so that you can throw that lunch together in like two minutes, a minute, you know, and, and just make it work.

Yeah. I've always been amazed how quickly like you, you go into something like Subway and they just, they have all that stuff where you kind of prepped and ready to go and they just make it real quick. And what if you have all that stuff at home? Well, you definitely can, but then sandwiches get soggy. Yeah, they do. Right. Well, you can keep all the condiments off. That's true. Yeah. I mean, I definitely do that. Like for instance, if I want to make yesterday had tuna sandwich and I had my bread and a Ziploc and I had my tuna in a separate thing and I had like little containers for my mayonnaise and my relish.

And so then I just kept it to the side and just threw it all together and there you go. No, man. I can, I'm imagining how many dishes you're washing. It's kind of insane. That is the thing. Yeah. It definitely is the thing. But I mean, for me, most of the time, your carbs and your fats already kind of can come in containers and things like that. Or you can just throw them little Ziplocs, but protein is something that you definitely just have to kind of suck it up and prep and just get that going. Yeah. I totally agree. I've come to terms that when I prep my meals now, I don't use, I end up just making it more of like a salad thing, but it's really just kind of a collection of just random crap that I still have in the fridge, like smoked salmon and something.

And at the top of it all, I just, instead of throwing anything that's going to like really like moisten stuff, I put it in like hummus. Oh, there you go. And it seems like it works because it's thick enough to not spread amongst the other stuff yet until I want it to. And I can leave it there for like a day. Sounds like you got a science going on. Oh yeah. Just everything left in the fridge, totally. And hot sauce. That always works too. Oh yeah. And salsa. Salsa. Yes. I'm thinking about this week and I actually got, there was, I was really wanting some guacamole and I bought some guacamole, but the next day I wanted more guacamole.

So I was like so excited when I showed up at the store, I just grabbed three things and just left. Ended up being this really hot green salsa. I have a, I have a bunch still at the house now. I didn't know, I don't know what to do with it, but I think I need to make more guacamole to dilute it. Yeah. So it's going to be a free for all. You know what you could do? What? You could. Calculate something. No, it's super easy. Get chicken breast. Okay. Put it in a dish. Pour the green salsa over it. Yeah. She's just beating the microphone right now. I know. I'm just batting it away over here. But just pour it over the chicken and bake it.

And it actually is like a really good. Okay. I'll try that. Topping. Yeah. Last time I actually did have a rotisserie chicken that I tore apart and I dipped it in there. Oh. And how was it? Was it too spicy? No. The chicken was bland enough where it made it work. Like it just tasted like bland green hot sauce. That was chewy. So I felt full. Oh, good. Good. We're really making this sound easy for everybody. I know. No. I mean, it definitely is. I think you just kind of have to have a process kind of mapped out before you go into the meal prepping. But you just have to just get it going. That's all I say.

Well, so is there any major hangups that people typically have that you see? Like other than like we talk about meal prep or, hey, that's too bad. That's why you're paying me type of thing. You know, is there anything else that they're, I call it their yeah butts. That's great. Yes, definitely. The first two weeks that I see anybody are just the hardest times that I have with them. So I'm always kind of talking them off the cliff, I like to say. And a lot of the reason for that is just because it's adjustment. We're talking lifestyle change. So that makes anybody uncomfortable. And so we're adjusting things, having you eat different foods than you typically do, or adjusting those and having much smaller portions of them.

So there's a lot of resistance in the beginning. And people are like, oh my God, making one meal takes me an hour. It's because they have to learn their portion size and measure things out and all that. But there is light at the end of the tunnel because once you learn your portion size, that's your portion size for forever. So just, you know, once you know, you know. And even when you eat out, you'll know, hey, that's a lot bigger than what I have at home or whatever. So you get in a cycle, you know what foods to grab at the store. But that first couple of weeks, it's just, it's brutal because they're, you know, looking for new things and trying to see what fits and all that.

But it's so worth it. And I think it just, it is that educational aspect that is a little tough. But, you know, everybody, once they get past it, they love it. They're so happy. They feel better. You know, they love all the new food items. And everything. But it's just that getting over that two-week hump of having to prep and go to the grocery store and all that. Well, so do you ever find, too, that the, is, what if their spouse or partner is not supportive? Is this, do you, that's the frustration look, look right there. Do, so how do you deal with that? So that kind of is the number one issue with people that do have, are in relationships or are married.

And another thing that's kind of funny about that, uh, talking about spouses is that people, so say for instance, a lot of males let their wives do the grocery shopping. So I can tell them what are great options and tell them blue in the face. But if their wife does the grocery store or shopping, she's not going to care. Or if maybe he doesn't express it to her or whatnot. So that can be a difficult aspect as well as partners that just aren't supportive. And when you're there with your chicken and brown rice and broccoli, and then, you know, your boyfriend comes home with Carl's Jr., it's just not fun.

Um, so the thing is, you can't ask them change, right? Everybody needs to make their own choices. But I always encourage my clients to just express that to their partner, that this is something that's really important to them. And them coming home with, you know, whatever is, just doesn't make what they're doing easier. And so just try and be as supportive as possible and just communicate it and try and get them on board as much as they can. But some of my superstar clients are husband and wife. Yeah. And I mean, they kill it and they, they love it. And, you know, I even have, I had a couple that did my challenge like two challenges ago and now they have like their kids in it and they're, you know, prepping their meals.

And every time I see them, they're just leaner and leaner and they're looking, amazing. And it's just totally cool when, what happens when the family gets involved and everybody's doing it. Yeah. And I'm sure they spread, probably spread that to like their rest, their family, their friends. I'm sure that you're changing more than just this, them two. Absolutely. I got a phone call from one of their friends two weeks ago wanting to sign up. So it was kind of cute that they're recommending it. So that's cool. Yeah. I always, I always like when people do stuff in tandem. It's a, it's a lot easier.

And yeah, I would imagine, yeah, if someone showed up with Taco Bell, I used to love Taco Bell, but if they showed up with Taco Bell, I would not be happy. Yeah. It's really tough because obviously it tastes better. You're going, it smells better. Yeah. So it's, it's definitely a temptation, but just trying to get that communication of getting your partner on board or at least be supportive is just really, really important. Okay. Good tip. Um, so before we go into the second example then, or case study, uh, you were talking about before we even started recording, you're talking about proteins, uh, function in wound healing as well as injury repair.

Yeah. Can you tell everybody a little bit about that? Right. So protein plays a pretty active role in collagen and collagen is part of our tissues and our tissues rebuilding and whatnot. So if somebody did come in here and they had, you know, an injury or whatever, it's super important that they have enough protein to be able to aid that. Uh, in fact, uh, before I became a dietitian and I was in my undergrad, I worked in hospitals and part of my internship, I had to, you know, act as a dietitian in a hospital. So a lot of, act as, act as, well, cause I wasn't allowed to call myself and I wasn't even allowed to sign anything.

I had to get everything approved. So it was quite a process. But when we had people come in for say surgeries or, um, you know, wounds that they had, we would spike up their protein significantly, almost like a bodybuilder amount of, of protein. 1.7. Yeah. Pretty much up there. Yeah. Well, we would probably stay between like 1.2, 1.5, um, just depending on their size as well. Cause obviously it's based off of their weight and whatnot. So, um, it's definitely super important. So in order to aid the body and healing and getting all those processes going and becoming stronger and whatnot, you need to make sure that you're having more protein.

So that 0.8 that we were talking about earlier just would not cut it. Okay. Yeah. So I would say you would want to be in the 1 to 1.2, depending on when the injury occurred, what's going on now. If they've been rehabbing for a while, I would say 1 to 1.2 would be a good area to be at. Okay. Um, does anyone ever have negative effects from going over 1.7? Well, yeah, if they don't need it. Yeah. Um, so I, does it happen, does it happen often at all or? Yeah. Because you know what? A lot of males, especially they have the idea that protein, protein, protein, it's going to get me muscles. Just give me all the protein.

And in fact, the body can only utilize a certain amount of protein in one sitting. So males can actually only utilize up to 40 grams per meal. And then for females, we can utilize up to 30, just depending on size. It's kind of a range, 15 to 30. So what happens is that when you have excess protein beyond what the body can utilize, it actually stores on the body as fat. Oh, really? And nobody thinks that. They always think that's a carb thing or a fat thing. No, it's the same thing with proteins. So you want to be wise about how much you're consuming because if you go overboard, that's all it's going to do.

Or what happens is that the kidneys are responsible for filtering out excess, right? So same with protein. So then if you're doing that all the time, you're overworking your kidneys as well. So you don't want to want either of those to happen. Probably not. Dialysis at 30 when you're trying to bodybuild? Not a cute look. Not at all. Okay. So let's see. You talked about different stages of the injury. So is there, like when it's a fresh injury, would you want a certain amount versus a chronic or older injury? Yes. So if it was a fresh injury, depending on kind of how significant it was, I would definitely just kind of have to see.

And unfortunately, I don't have any examples fresh off my mind as to what would be. I can make some up, totally. Okay. Well, throw them at me. Head trauma. But was there laceration? Oh, okay. We're going this route. Okay. I'm going to say shoulder dislocation, no laceration. So there's cartilage issue as well as significant tissue damage. Okay. I'd probably go with 1.3. Okay. Yeah. So that would be a good area because definitely it is a significant injury. So you definitely need to rebuild and whatnot. But not enough for 1.5. 1.5 is more for like people that have like gigantic gushing wounds and yeah, yeah.

Okay. So then say a runner with knee pain, non-traumatic, 1.3? Non-traumatic and no laceration. No lacerations, a little swelling. It's been there for on and off for five years. I honestly, it might even be lower, like 1.1, 1.2. Okay. Yeah. You wouldn't necessarily, but it depends, you know, does he do other strength training and whatnot? But according to a, that, that injury, I would say probably 1.1, 1.2. Okay. I feel like it's just like we're playing a carnival game right now. I mean, we kind of are. Good times. Yeah. I don't know what the, I don't know what the surprise is, but I feel like it's always a bike is the best and the bike never leaves.

It's always there every year. Right. I know. No one wins. Okay. So the next example I want to go through then was the menopausal female distance runner. Okay. What does she need? So I know the menopausal thing definitely has a little dent in things, but. That's why, that's why I threw it in there. I knew it. I was like, all right. But basically what happens with women that are going through menopause, it's more so of a hormone change and weight gain does occur. It's pretty frequent for women that they, they gain weight during the 10 or so years that they go through menopause. So the average woman gains about 12 to 15 pounds, but I'm guessing that this distance runner may not.

Oh, that offset. Yeah. Because the reason for it though is because a lot of things also happen at that menopausal time. So for the average woman that isn't the distance runner, things are changing. So not only is your metabolism slowing because that's what happens in life. Um, and when you're not staying as active as you used to be when, you know, you had kids before you're running around going to events and things like that, you know, you're, you're hitting that time where it's just you and your husband in the house and, and things like that. So life kind of slows down a little bit. So there's just factors that cause that weight gain.

And it's not necessarily just because of menopause. Okay. Um, so basically my general recommendation for anyone has menopause is just to become more active, possibly do some strength training and just eat balanced nutrition. And so for this female distance runner, her protein would definitely be a 1.7. A 1.7. Yeah. She would, she'd for sure be there. And the reason for that is because she's going long periods of time where she's constantly utilizing energy. And what happens is when we run out of food, uh, we go to our, our body fat, but then at a certain point, because it's distance and it's longterm, it starts breaking down muscle and we don't want that.

So she would just need to have a consistent and constant protein intake. And so we, she would just need more protein throughout the day and intervals and things like that. Okay. So I think it's interesting between the two then. So, and then we talked about people trying to get, uh, more muscle versus someone who is, she's probably gone or she's, she's a distance runner. She probably is fairly thin. Right. So they're both 1.7 then. Right. So, well, just because with her, like she just needs it. Because she's constantly in the, you know, the breakdown state. So it's just, yeah, it's super, super important.

What was the other one that was 1.7? That was the, uh, uh, the, the, the non-example that it was on paper, but it was the guy trying to get gigantic and big. Oh, really? Did I say 1.7? Uh, well, I don't, I thought, I thought you did. Okay. What was it, a different one? Maybe. I don't know. Okay. I don't remember, but definitely somebody that wants to get bigger. They, for sure, need more protein. Um, but it just depends on what the goal really is. And we don't want to overdo it, like I said, because you don't want to gain more body fat. Um, but it would just kind of depend on how active that person was and how much, um, muscle they currently have.

So another cool fact about muscle is that it needs to be sustained through nourishment, through proper nutrition. That doesn't need any help. It'll just hang out there. So you definitely have to feed it. So if somebody were more muscular, they for sure would need to be higher. Um, definitely bodybuilder. Maybe it's a bodybuilder example. I thought we talked a little bit. We barely touched on it, I think. Okay. Um, but yeah, so bodybuilders, they definitely, you know, intake way more. And the reason for that is that a pound of muscle burns 150 calories a day. So if they have, if the majority of their body is muscle, you know, you definitely have to have that intake.

So it makes sense. So then they are, their, their base level. So everyone's base level, if they're non-active is, so they don't die is 0.8. Right. So their base level is higher to sustain what they have currently. Correct. Yeah. So that's, that's what they're feeding what they have to maintain it basically. Okay. So you won't really find a bodybuilder who's a poor man. No. And they will send anything. So, so is there cheap, I remember I was watching a documentary on, do you ever, do you ever see C.T. Fletcher? I don't think so. No. I'll show, I'll show you a video. He's, he's a, he's a massive man.

He's a very, very enthusiastic man too. You might enjoy it. Okay. Um, but he, he would tell a story about how he wanted to be the biggest, baddest guy on the block, but he'd eat like eight cheeseburgers a day from like McDonald's. No. So, cause it was like the cheapest calories and protein around, you know? So on that same note, then is there a certain type of, uh, is there like kind of a tipping point where like, if you don't have a lot of money, but you want to be big, is there a bare rock bottom of don't eat that? It's just going to give you a heart attack later or, I mean, is there, is there cheap protein that you can actually get or?

Well, there definitely is, but I think protein in general is just always going to be the bulk of your grocery store list and your budget. I mean, protein just, just is on the more expensive end. Um, and not even expensive, it's just because you need so much of it, um, to last you and whatnot, but definitely you can get protein from, you know, vegetables and different, um, non-animal sources. So obviously those are going to be cheaper, like beans and, you know, things like that. Um, but I think, but in that sense too, just a little side note as far as vegetarian protein options. I'm good. That was my next question.

Yes. Um, so what's super important is when you want high quality protein choices, you want them to contain all nine essential amino acids. So that is something that is super, super important and definitely aids in the whole muscle growth process. So you need to have all nine. Now, when you're eating those vegetarian options, a lot of them are missing some of the nine. So they're called limiting proteins. And so you need to kind of compliment them with a different vegetarian option that does have it. So in a sense, yes. In the same meal, right? In the same meal, or it can be throughout the day too.

So it can, just as long as throughout the day you, you get what you need. It is more ideal to have it in the same meal for sure. Um, but definitely just, you know, do what you can. But the thing is with that is that's a lot of research and I couldn't even tell you which, which essential amino acids that they're missing in each one. Um, so you just have to do some work that way and you're obviously, you know, matching them together. So just a lot more work, but definitely cheaper. Um, but lean proteins are great. Eggs are great. Um, and they, those are complete. And those are complete proteins.

They contain all nine. So that's just kind of the most bang for your buck. I feel like you don't have to kind of run around the grocery store and make sure you have everything. Um, you know, you just kind of get it with that. And it's a high quality protein. Definitely one high quality protein though, that is a vegetarian option is like edamame. Um, so, and that's cheaper. It's definitely cheaper. So basically just give that away when you're trying to eat sushi as a vegetarian. That's right. So just go camp out at a sushi place. Yeah. That's just basically all the table leftovers. Yeah. You're just buying your time, buying time.

Yeah. So that, that's a good option as far as the vegetarian. So that one is contains all nine. Um, but definitely I would say meats, the lean meats, you want to go, go that route for sure. Okay. Um, yeah. Uh, well, what got you into dietitian anyways? Why, why did you want to do this? Well, it's quite a story. I can't wait. So I used to be a mathematician, but. Well, actually, um, it kind of started when I was younger. Um, my mom, she got gestational diabetes with me when I was in her womb. And so for people that don't know gestational is just when they're pregnant. So she got diabetes when, uh, she was pregnant with me.

And so I was actually a pretty large baby. I was 10.9 pounds. And so that's kind of an effect that, um, happens when somebody does have gestational diabetes. And, um, anywho, what ended up happening was I was born and obviously I was okay afterwards. Uh, what happens with gestational diabetes is that it goes away, uh, after they give birth, but they're at a higher risk for actually getting just genuine diabetes after that. And my mom did, um, and both my parents just never really had any insight as far as, well, my dad was always just like, eat all the fruit and vegetables, but obviously you can overdo that too.

And you know, whatever, but that was probably the most insight I got. So I never was taught about anything. And, you know, growing up, I was just really obese as a kid, as a teenager. And I just had a lot of hard times with that. You know, it's tough being an overweight teenager and, and all that. So I, I went through all those ups and downs and, you know, I think it was my senior year was the year I just kind of had enough. And I just started researching nutrition and how to read nutrition facts labels, which is the key to life. I'm learning, I'm learning that. Yeah. So super important. So I learned how to read it that way.

And that year I ended up losing 50 pounds and I started, you know, going to the gym and strength training and, and all that. And so anyway, that's kind of where my passion for it lies. And my mom, you know, still has diabetes till this day and I love her, but she's so difficult. She's probably, she's probably, uh, uh, I always find that friends and family are the hardest people to work with. Yes. And I don't know why, but it seems like you don't have to refer them out somewhere else. Right. I think it's the smartest bet. Um, the reason for it is because I think you just care a little bit more, you know, not that you don't care about your clients, but when it's your mom or, or, you know, your grandpa or, or whatever it is, you want them to be the best version of themselves.

You want them to be healthy and to be around for forever. So it just makes it really, really difficult to just let that exist. So I just try and brush it to the back of my mind and don't pay attention to what she's eating and all of that. But, um, anyways, yeah. So it definitely did stem my passion for nutrition. And as I kind of learn more about it, I just think it's just, it's the number one way to prevent any chronic disease and, or any health complications and just losing a little bit of body fat significantly lowers your risk of, you know, getting any type of disease or anything like that.

And it's just so powerful. It can change, you know, a high, um, lab value that you got the doctor or, you know, it just does so much for a person and it's just really is the fundamental elements of just general health. And so I'm super passionate about it and I love it. I can tell. I, I, I would imagine that when you were in high school that, I mean, were you doing your own grocery shopping? I mean, like that was probably harder than it, than it seems unless your parents like made all the food for you. I don't think I made any early food besides hot dogs when I was in high school. No, you're right.

And that's, that is what the problem, you know, comes down to. And a lot of my younger clients, it is tough because the parents are doing that grocery shopping. And, you know, if you have a fruit roll up or like a cinnamon roll, you're obviously going to want to choose that. And even just lunchtime, you know, at school, kids have metabolisms out of this world. They can eat anything. So anyone that does struggle with their weight, they have a lot against them. And it is, it is a really tough world to be in. You feel kind of helpless. But definitely my mom was always super supportive and my dad was too.

So they always kind of aided to that and I would make my own grocery list and my mom would get it and, and all that. So I was really fortunate that she kind of humored me on that. But I know that that doesn't exist for everybody. And so you just kind of have to do your best with, with what you're given until you kind of can do your own grocery shopping. Well, so then with, with them, then I'm, I'm just kind of curious that they, so they saw the change in you, but they didn't care enough about their change or your mom's diabetes. Is there, was there, was there a lack of education there? Was it just like it, I mean, why was it not important enough?

I think it's a lack of education. And I also think that it's my mom just kind of being stuck in her ways. I love her, but she just is. She's a little stubborn on that. So I wonder if she's going to hear this podcast. She, I, you know what? She probably will. Now you're going to be in trouble. Hey mom. Hi mom. Love you. Um, but yeah, I mean, I think it had a lot to do with that and also how she was raised. She was, uh, born in Pennsylvania and her parents were from there too. And so it's kind of like a meat and potatoes kind of thing. And that's how she grew up and excess carbohydrates were very much a part of her lifestyle and her upbringing.

And so I think it's just her kind of not wanting to make that extra effort to gain that education and make those, those choices. But trust me, I've had several conversations. So I just think it's a stubborn thing. Um, but you know, it is, it is what it is. My one thing is that I don't have any kids yet. So I say, don't you want to be alive for your grandkids? Yeah. Well, you just plan something that you're going to do like, like phenomenal, like 10 years down the road and say, don't you want to be my graduation? Don't you want to do this? Yeah, I know. Just keep egging her on. Yeah. Well, so since mom might listen to this, are you willing to do, uh, does she have, is she eating 0.8 or is she below it?

You know what? She probably is below it. I, I think I actually did just do a meal plan for her pretty recently and it definitely would get her to be at that level. Um, but I think a lot of what was missing in her diet was actually protein. And because of the fact that she has diabetes, another, um, you know, a little tidbit about diabetes is that when you're eating a meal and you have a carb and a fat and a protein, it actually slows the sugar going into your blood and it doesn't cause those blood sugar spikes. So protein's actually just essential. You have to have protein in every single meal when you're diabetic.

Um, it just, it just helps you. And, um, yeah, so I, that was my biggest thing with her was need to have your protein. So it was really funny because the other day I went over to my sister's and my brother's getting married. And so we were throwing an engagement party and I went over there and she was eating an acai bowl. Yeah. AKA a million grams of sugar. And I looked at her, I'm like, where's your protein? And she's like, And you threw a piece of fish in there for her. Yeah. She just sat there, but you know, it's just true. So it just slows it down and you just don't want those blood sugar spikes.

That's what does the damage, especially longterm. Yeah. That's, it's funny you bring up the acai bowl and you already brought up my, my other like pet peeve is fruit roll-ups. I thought fruit roll-ups is like the biggest con, like, because they put in fruit in there and like, you think there's like just fruit in there. Um, and then acai bowls too. They're like, you see them at like every like hippie, like health food store, but then it's just a ton of sugar. I know it. And people, I know, but they're hip and they're fun and colorful. They are very colorful. Yeah. I will say I do love the color, but that's about it.

Um, and the thing is too, is that when you have the things that are blended like that, it's already broken down for you and you're not even really getting all the benefits that, that you do out of just eating a piece of fruit or whatnot. My other pet peeve is the juicing fad. Oh yeah. There's a ton of those. Well, to be fair on this though, would you rather them eat Carl's Jr. or a juice? Or I mean, you'd be surprised me if you told me it's Carl's Jr. You know what? If it was the smaller burger, because if you think about it, because here's my point, I promote balanced nutrition. It's just beneficial.

And you want to have a carb choice, a fat choice, and a protein choice at every single meal. So if you're going and having those juices, and by the way, those huge big ones, people, it's all carbs. That's it. You can read that label, right? Yeah. And I actually had to, um, I had one of my clients look it up and it was 58 grams of carbohydrates in that, in that thing. Now I have 27 grams of carbs per meal. So that just like shows you in comparison. Yeah. Right. And so obviously double. And so he was thinking he was making the better option, but it was just way more higher in carbs. So if they went to Carl's Jr., they would have, and I'm not promoting Carl's Jr.

I can't wait. This is my point. We're finding the healthy Carl's Jr. meal right now. We are. So if it was like a hamburger, right? Or no, we'll say, no, it could be a hamburger, a cheeseburger, whatever. We're going off to the, uh, the dollar menu millionaire right now. Yes, exactly. The small hamburger. Yes. The small one. And so if you had that and you just had the bun, right? So that would take care of your carbs. Your meat would be your protein and probably a good amount of fat. And then even if you wanted to go wild and add on the cheese, that's still fat and protein. And that is a balanced meal versus if you had that juice that was all carbohydrates, your body would intake however much it could utilize and the rest would be stored as body fat.

And at least with that burger, we think about it, protein, fats, and carbs, they all go and are utilized in different areas in the body. So think about it just going three different directions. So it's, you know, so that's, that's just my thought. And the juice probably costs like four times the amount as well. Seriously. I don't know. I've had thoughts, at least with regards to rehabbing people in here is that I'm okay with them making the wrong choices sometimes if I know that they voluntarily made the choice. And I guess what I'm getting at is that, so we're talking about juice and Carl's Jr.

If they went and ordered that, it took no effort, which is a problem I have versus buying the juice also is no effort. So I don't like either of those choices. But if they made the juice, I'm okay with them making a poor choice, but making the effort. That way we can mold like a habit. So you then need to sub in the better habit. That's what I was thinking. Totally. I mean, or even just having them make a turkey burger at home and making a healthier option. Yeah. I mean, I'm all about the effort too. I just think you just have to be smart about it. Yeah. I think people need to start enjoying cooking more.

Yes. I think it's kind of fun. It's a pastime that most people just don't even enjoy anymore. And they think of it as, well, most women just don't even want to do it anymore. It's a thing. Yeah. I've definitely noticed that. Is that a movement? Is that like a rights thing or is that a... I think it might be. But it's kind of becoming a little hipstery to be that cook again. So who knows? We might get some more. Hopefully on the backswing. Yeah. But I mean, it's just not nearly as common. So I think a lot of people, because it takes time and, you know, females are working and not staying at home like they used to.

So I think there's been a lot of those transitional roles that have altered that a bit. Yeah. And more men are cooking these days. Yeah. Maybe they're working less. Maybe. Yeah. I don't know. Yeah. I think cooking's fun personally. And I mean, I think it's something that like if we're already spending X amount of time watching Lost or, you know, like The Office, I feel like we should just cook. Like, you know, I don't see any problem with that. Yeah. Well, gosh, we hit a lot of things. Is there anything you want to recap on before we close the podcast? Well, I guess my message to the world. This is what's going to be on your gravestone, by the way.

So make it good. Well, I just want people to just think about it and just to think about balanced nutrition and just to, like I said, have a carb, fat, and protein choice and just really try and do the best for their health. And if you're lost, go see a registered dietitian. Like I said, they have a degree. They can help you. Yes. And you don't necessarily, they don't necessarily have to go in or do they have to go in or can they call somebody? I mean, there's teleport dietitians these days. So you can, you can essentially find it anywhere. But, you know, you want to make sure that they're credible.

But I would say, I mean, maybe I'm just kind of going out there, but most dietitians, they've had to jump through hoops getting to where they are. So I think that most are. But definitely, yeah, if you want to schedule a phone call or you can Skype and, you know, whatever you want to do. But definitely a registered dietitian is the best way to go nutrition-wise. Okay. So then on that note, how do they reach you? And you should say your last name. You should say your full last name because I'm going to make sure that I'm going to listen to this a couple of times so I can say it right forever. Okay.

So my last name is Marinkovic. How do we spell Marinkovic? M-A-R-I-N-C-O-V-I-C-H. Too easy. I'm going to spell it out. I'll have it on the show notes so everyone wants to see how to spell this thing. Yeah. And it's actually, it's Croatian. Oh, yeah. The home of the Thai. The home of the Thai? Is it Thai food? No, the Thai, like the neck Thai. Oh, really? I didn't even know that. Yeah. Actually, so actually I had a discussion with a guy about this and I was like, fun fact, it's the place of the Thai. And he's like, no, it's not. It was the, I think you said French. And I'm like, no, you'd lie. Because I have a Thai that says home of the Thai.

I'm like, well, they wouldn't just lie to me. Yeah. So we went online and we figured out that it was actually both. The French created it for, I forget why, but it was made by Croatian and they'd given to the French. That's amazing. There you go. Learn something new every day. There you go. Yeah. Well, yeah, I'm very proud of my Croatian heritage. I've always wanted to go, still have yet to. But now that school's kind of wrapped up, I think I'll be moving on to that goal. So I can't wait for that one. Oh, there's so many Skype calls in Croatia. Yeah, right? There you go. How can everybody reach you, by the way, if they want to ask you some questions?

Yeah. So you can always go ahead and email me. That's a great way to get a hold of me. So it would be, and my last name's in it. Thank God. Yeah. So I'll spell it. Or do you want to just put on the notes? Do you want me to spell it? I'll put it on the notes too, but if you could. Okay. So it's A, and then it would be Marinkovic. So it would be A-M-A-R-I-N-C-O-V-I-C-H at gmail.com. So that's the best way to get a hold of me. Okay. I was thinking as you were saying that, because I'm not really, I'm more of a visual learner and I'd have to see the name. But also too, when you said all the numbers, I don't know which one I was confused more on.

Are you saying your last name spelling it or actually just counting calories and proteins? I know. I'm quite a confusing person if you can't tell. Yeah. I'm going to go home and go to sleep now. Well, cool. Anything last you'd like to add before I close it out? Well, yeah. I forgot to mention that I do currently blog. Okay. So I have it at TheRealisticDietitian.com. All right. Do you have that written down? Yeah. That's your handle on, is it Twitter or Instagram? So it's on Instagram. So you can also find me on Instagram that way by just typing in TheRealisticDietitian.com or TheRealisticDietitian.

But definitely that's my website and I blog there either once a week or every other week and it's kind of all the things that I'm about at the time. So whether that's a new nutrition fact or just what I'm obsessing over lately or a cool protein bar or whatever it is. If there's like a new restaurant I'm loving or whatever. So it's just kind of what I'm feeling at the time and I love blogging about it. It's a lot of fun. Cool. I will put that in the notes so everyone can find it. Okay. Awesome. All right, everyone. That was... I can't even say. She's still on here. So I should just mute her mic so she doesn't laugh at me.

Damn it. Everyone go to the show notes. I cannot say these names. But thank you for coming on. If everyone wants to find the show notes, it's at P2SportsCare.com slash podcast. And it will be at the top if this is a fresh and current one. If not, then you've got to search a little bit down just to find... I'm sure if you look for protein, it's going to be there. Yeah. If you guys have any questions that you want to answer on podcasts like this, I can have experts in and we just kind of go through the questions that you guys have. You can leave those on to the website as well. So that's P2SportsCare.com.

There is a couple contact forms. Also, too, there's a voicemail button right in dead center on the first page. So you basically get a minute and a half and you can state your piece. Tell your story. And we can kind of break that thing down. And remember, I can't give direct medical advice because it's kind of against the law. But we can use it all as a learning experience. So that's kind of the whole point of the podcast. So thanks, everyone, for listening. If you haven't already, please go to iTunes to rate this podcast and give me some constructive criticism and share it with a friend. And share it with a friend who eats acai bowls.

All right. I'll talk to you guys soon. Thanks for listening.