Table of Contents:
Podcast 178: Can psychedelics help improve mental & brain health? + how to safely micro-dosing
Video taken from the channel: Dr. Caroline Leaf
How Much Protein Do You Actually Need Per Day?
Video taken from the channel: BarBend
Exercise Improves Immune Function: Powerful Knowledge in the Time of COVID-19
Video taken from the channel: Hamline University
WHAT I EAT IN A DAY TO STAY SHREDDED // HOW I COUNT CALORIES
Video taken from the channel: Richard Duchon
Full Day of Eating | 2,400 Calories on RP Base Maintenance Diet
Video taken from the channel: megsquats
Zoë Harcombe on Dissecting Nutrition Research and Dietary Guidelines PH123
Video taken from the channel: Julie Foucher
Recent studies indicate eating protein for breakfast and throughout the day stimulates increased fat loss and muscle growth. We have all heard the old saying “breakfast is the most important meal of the day” and more evidence is backing up this quote. The morning meal, unfortunately “is typically carbohydrate-rich and low in protein.”.After an evening workout, you may think to eat a protein-filled dinner for a muscle-booster before going to bed.
And if you go for a run the next morning, you may consider some protein as part of.The study showed that rats with the balanced protein had greater muscle mass than those on the unbalanced diet. Human studies are up next.
But count this as.High-protein, low-carbohydrate diets are the hottest thing since sliced flank steak, and every food marketer in the known universe appears to want a piece of the protein pie. Body builders are.
The researchers randomized the participants to eat either a high-protein or low-protein breakfast each day for 3 months. Both breakfasts had the same number of calories. The study found that.
The researchers pointed to other studies that showed less protein breakdown and more protein storage when people ate protein throughout the day. But the bottom line is to follow the current.Answer From Katherine Zeratsky, R.D., L.D.
For most healthy people, a high-protein diet generally isn’t harmful, particularly when followed for a short time. Such diets may help with weight loss by making you feel fuller. However, the risks of using a high-protein diet with carbohydrate restriction for the long term are still being studied.
An inevitable part of the process was that carbs were all but banished from my diet, bar the odd oat biscuit or Sunday roast. Read more: ‘ I tried drinking plant-based protein shakes after every.New study shows influence of protein on lifespan Two new studies connect a diet rich in protein to a shorter life — and higher risk of diseases such as cancer and diabetes. Not all proteins may be to blame however.
Animal protein, including meat and dairy, may pose the greatest risk.There are no long-term studies on optimal protein intake since it would be unethical to deprive children of the protein they need for their development and various physiologic and metabolic functions. Children require at least 1.5 grams of protein per kilogram of.
What to Eat. For the most part, protein is protein, and research shows that for the general population, as long as you eat all essential amino acids in adequate amounts over the course of the day, the timing of their intake doesn’t matter, says Jones.A new study suggests that for bigger and better muscles more protein isn’t the answer. Instead you need to eat the same amount and distribute it into more equal portions throughout the day. The study analyzed healthy adults who ate a total of 90 grams of protein in the form of lean beef throughout the day, HealthDay reports.
The PROT-AGE study group formed by experts from around the world recommends a intake of 1.0g to 1.2g of protein per kilogram of body weight per day for seniors 8. This means: This means: A 50+ year old man weighing 80 kilograms should consume 80 to 96g of protein per day (which corresponds to 280-340 g of chicken breast per day).Besides refined carbs, that crash in blood sugar is also the result of eating foods full of added sugars and no fiber or protein to help slow the digestion of these sugars.A better strategy would be to space protein every 4-5 hours.
We don’t have any long term studies to confirm this hypothesis. Also for most people, eating protein every 4-6 hours would be lot easier than worrying about getting protein every 2-3 hours every day. Try it out for a few weeks.
List of related literature:
|
|
| from Exercise Physiology: Nutrition, Energy, and Human Performance |
|
|
|
| from Vegetarian and Plant-Based Diets in Health and Disease Prevention |
|
|
|
| from Real Food Keto: Applying Nutritional Therapy to Your Low-Carb, High-Fat Diet |
|
|
|
| from Encyclopedia of Biomedical Gerontology |
|
|
|
| from Science and Development of Muscle Hypertrophy |
|
|
|
| from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease |
|
|
|
| from Biochemistry Student Companion |
|
|
|
| from The G.I. Diet |
|
|
|
| from Nutritional Care of Preterm Infants: Scientific Basis and Practical Guidelines |
|
|
|
| from Nutrition of the Rabbit |
122 comments
Thank you richard duchon shredded meal i love you richard bro
Hey Richard, many thanks for your Video!
At the moment I am bulk up but my target is to be more shredded. Definitely I will follow your guidelines, your advice is always very helpful!
Cups are made in lots of different shapes, lunar cup for deadlifts
Do you have any strongstrong friends who are vegan? I liked a little into doing the RP program and saw they have a vegan option as well, which is super awesome!!! I, just like some others, am scared about all the calculations and doing it wrong. Was wondering if you had any advice?
Otherwise, keep slaying Queen! You are amazing and I love watching your videos and seeing you kill it on Instagram. ������
hi big one question please why many say that the whole egg before training should not be eaten?
All of these meals looks so good tho�� going to definitely try them out!
This is really interesting! Question: What about beer and alcoholic drinks? Do you just skip those for 13 weeks? Orrrr save a drink here and there for special occasions? And if you do have a drink, say beer, do you count the carbs on RP even though they’re not healthy carbs? Also, yay nutritional yeast! “Nooch” for short. Great on popcorn or broccoli or pasta or beans/tacos.
2352 Calories is starvation man! I weigh 72kgs and my maintenance is at 3400 3600Cals…
Cool video though!
this was super helpful so i dont always eat the same things everyday
Dang, you eat really unhealthy. Check out Forks Over Knives on Netflix. And this https://www.youtube.com/watch?v=YaIpaGSESO0
Why not just have a mini protein shake instead of mixing tuna with yogurt? Do you ever meal prep or everything cooked fresh every time?
I would love to see a Vegan expert debate with her point by point…Can you please arrange a debate.
You need a firmer menstrual cup if you keep feeling that while working out. I recommend the Lunette cup or the Ruby cup, they are a little larger and firmer.:)
Great information! So important to emphasize that the environment hast to be the right one. So well explained!
Yes I see mutant iso surge in the background. When are we getting a review?
200 Gramms of basmati rice is like 700kcal. Is there something I’m missing?
Hi:) thanks for the videos! You mentioned creating being a staple supplement for you… Are you on it all the time, or do you cycle it? Thanks!
Great video! I actually going to do vlog in my channel (ChungYip). Check my channel out and I will response to you soon.
Is salt intake a big deal on RP or is that more of a factor closer to weigh ins?
Hi Meg! Do you have to eat this many meals with RP? I usually have 3 and would probably max out at 4. Thanks!:)
Is that a thing for quite a lot of those fitness geeks to just smash everything they hold? Lack of control on the testosterone or what ������
Are there different templates for different macro ratios? I’d love to try something like this but because I have pcos I stick to a high fat diet.
If we JUST stopped industrially growing grains and soy…
We actually COULD reclaim the deserts as good grassland if absolutely everyone composted and the hydroponics enthusiasts would grow some grass destined for a happy cow’s new home.
it is my life goal to get to the point to be able to have a 2000+ maintenance diet
What if you train at different times on different days?
Ex: Monday/Wednesday AM training session
Tuesday/Thursday PM training session
Do you adjust each day?
Julie, great job! I deeply appreciate your, “show notes.”
You are a patient, skilled interviewer.
You have another subscriber. ��
Epic condition man, what’s the current bf%? Huge motivation to get shredded for us lagging behind! Keep up the amazing work! Oats and eggs ftw! Greetings from Hong Kong ��
No one cares about what u eat, just tell uf what type of steroids ur using and how much. Tired of this ppl selling false images to the ones starting with lifting.
I’ve bought the templates, but I can’t use that’s ���� I’ve understand IIFYM is better for me, the PR have too much meals in the day and I eat only 3 times a day
Guurl you beautiful �� I’ve been wanting to get the rp template for a while now. But money’s tight with 3 kiddos. I’ll be asking for it for Xmas �� do you track your food while on it? And what will be the difference from base to fat loss? Thanks girl! I love your videos, I watch em while washing dishes and other mondain house chores!
Much love, from one strong bitch to another ��
Still don’t really understand why you don’t count macros from ALL sources in RP? seems like a highly inaccurate way to track to me?
This was CRAZY HELPFUL!! I’ve been thinking about getting an RP template for months now but I wasn’t sure how it all worked. Thanks for sharing, Meg! I’m sold!!
Would you do a full video explaining RP Strength? I am super interested, but I have bought online templates before and frankly it’s scary trusting something that’s being advertised in the fitness world these days so I’d love to get more visual explanation and maybe your honest review?
Rice and many asian foods have balanced vitamins and energy than some western options.specially rice.��even lot more lower calories and more fibers in red rice brands(asians doenst export them becuase its very rough texture.compear to bhasmathi they are good forheath)
Pretty solid diet, mostl whole foods and minimally processed w the exception of a few things. Great job getting in those leafy greens.
Nice video, enjoyed the walkthrough of the rp diet. But im wondering, with all that pussy grapping, should we start calling you Meg Trump?
how you take less calories that much, i think your musscle would melt with this calori and it is just show.
Hi Meg, if that diva cup isn’t that great, i recommend Finnish lunette menstrual cup. It doesnt move while i lift!
At my lowest 133lbs I maintained on 2700 calories. Height, weight, neat (non exercise activity thermo genesis) and exercise intensity /duration /frequency all add up to one’s caloric intake needs. Not all women or men at x weight maintain on the same amount. I’m 156lbs now and 2400 is a caloric deficit for me at 5’7 with a lightly active neat and lifting 4x per week. Free MFP, tdee calculator, food scale, and any food I like is all I have needed.
watching your vids reminds me to up my game but i can still pass my apft lol
You should definitely check the cook book of Greg Doucette bro, it’s a life changer, you won’t ever get back to this kind of diet
An excellent talk that kept me occupied on a long trip. Thanks
how does the program work for someone working out at night so they eat all meals before workouts
Julie and Zoe, wonderful talk on dietary guidelines, thanks for this wonderful information!
thumbnail and video title look awfully similar to justmerk’s video that went viral 3 months ago… even have the (//) in between to seperate
Thanks Richard! Food is such and important part to stay shredded. By the way you look big and shredded ����
HELLO BEAUTIFUL PEOPLE.
i just started my youtube channel relating to fitness,intentional living and lifestyle. please go like comment and subscribe. would really love the support
Great depth about this topic. It was great to share with my son who is taking weight lifting a bit more seriously. Thank you again.
My god my thumbs hurted when i did the front squad, not sure if i wasnt doing it properly. I do eat nutritional yest for b12
Omg the menstrual cup struggle is real, glad it’s not just me who struggles with it trying to escape when I lift. ����
you eat double what i eat and weight about the same! I need to lift heavierrrrrr
I �� nutritional yeast! Since I’ve gone dairy free, it’s a great substitute for cheese (sort of…and if you really think hard about it). ��
I’ve been considering RP but I’m not sure where to start. Which plan/template did you use?
A lot of times the weight on the package is not the actual weight
Do y’all ever wonder if the hosts actually read the comments on here? We are asked to give input and sometimes get a ‘like’ so thought I would see… if..anybody.. is reading!!
When do you workout at any time? What do you eat before exercise and what do you eat after exercise please
Val je niet af met dat aantal calorieën in combinatie met sporten?
Great Stuff It’s Billion Dollar Industry The Food Chain but yes I Agree Top soil
Great Man Very Simple And Clear..Next Episode Pls Make on Calves Bro..
Many thanks, been searching for “options for erectile dysfunction” for a while now, and I think this has helped. Have you ever come across Beukeen Stiffy Manhood (do a google search )? Ive heard some pretty good things about it and my co-worker got amazing results with it.
So do you don’t track the fat in beef?
What about nuts, they’re just fat?
And you don’t count carbs in veggies? Even starchy vegs like carrots?
Strange… Well, different
39 seconds into the podcast episode and you have my like!:)
Thank you so much for posting this. I just started my RP base so this really made me think of some new ideas ha and how flexible I can be before FL1. You are one of my biggest inspirations in the gym ha and in general, thank youuu!
Love this how you are not so focused on food too much but using food as fuel! So many people miss that and try to eat less or do things that are not good for their bodies but I love seeing people like you address nutrition from the point that you need to eat! and that burger looked amazing btw:)
Hey megsquats, try the Femmycycle menstral cup. That shit doesnt come out even when you’re lifting heavy/exerting yourself. i surf and kept having the Diva cup slip on me when I would pop up too hard. Changed my freaking life wish i’d found it sooner! Loved this type of video btw, thank you for sharing!!! I hope to be on your level one day!
How tall are you?�� obv wouldn’t copy and eat exactly what you are but I’m 5’9 around 150 so I’m sure height plays a role too but i feel like there’s def days i eat an easy 3000 calories to feel satisfied lol just wondering ����♀️
Thank you for mentioning the diva cup, very honest and important for female lifters to take into consideration. Thanks love you
That workout looked so killer but you owned that shit Meg!!!
Love nutritional yeast �� it’s got a heck ton of vitamins and protein and tastes good on almost everything
watching this at McDonald’s:/ makes me regret having a cheat meal:(((((((((((
Why u always posting when I’m working out tho, now I’m sitting on the bench watching a 20min yt video again ����
Surprisingly your calorie intake is lower than other people in you niche, which goes to show how you can still get a good physique with less calories. Keep it up bro
Love this! Please upload more vids like this. It’s so inspiring to see fitness youtubers eating balanced diets with some treats <3
I respect Zoe but she’s wrong on many counts. Promoting milk no bona fide nutritionist would do that. Totally wrong about the effects of raising animals versus using land for plants.
I really enjoyed this but when it got to the part about fibre I really wanted to hear something about its role in relation to pooping, surely we need to eat cellulose for that?
Thanks for your advice. You are my favorite influencer. I like your content. Very good exercise routines and nutritional nutrition. You know a lot My man successes
he seems miserable and angry..i guess you would be too if you had to eat such tasteless food all day. i’m sure he’s hungry at midnight and eats chips and ice cream
Bravo, Zoë! As always, beautifully articulate, passionate and logical.
You need to watch coach Greg brother. Or buy his cook book. You sound like someone is forcing you to eat those foods.
Do you take any creatine supplements man? Your delts are insane please make a shoulders workout vid
you look like that some one is forcing you to make this video just chill mate and enjoy your moment
How much frozen food u guys use man oh god and its not good healthy routine which won’t keeps u fit in future
So much awesome information. My nutrition has always been my weakest link. Thank you!!
Who doesn’t love Meg??!!! Truly amazing, love all your hard work and your vast knowledge of pretty much everything having to do with working out and health!!! ������
When do you choose the carbs from the hard column? Or do you stick with moderate and light only?
The first of the following two articles advocates evidence-based biology over propogandist ideology. The second does not argue against plants in the diet as such but does stress the essentiality of animal protein (and implicating nose-to-tail, especially bones, not only striated muscle tissue) in the diet. I hope that these will prove to be of interest and use to you and other readers.
https://www.mayoclinicproceedings.org/article/S0025-6196(17)30848-0/fulltext
https://openheart.bmj.com/content/openhrt/3/1/e000325.full.pdf
This seems so confusing to me on what to count and what not to count. I am also NEVER accurate with measuring out rice because idk if you measure rice dry or cooked lol. SO CONFUSING but I am interested in learning more about RP.
hi big one question i prework eat the egg whites but they are fine too whole eggs? thank you 😉

Does anyone know which template she uses? The link just takes me to the general website
Please do more of these kinds of videos Megan ����������. I love being a part of of your channel girl and your videos are wonderful and enjoyable to watch honestly ��⭐������������. Yeah I learn so much from your videos Megan and your personality is so cute and adorable honestly girl ����������⭐������.
Meg!! I love you in glasses, I just got prescription glasses myself and it has thrown me off confidence wise. So it makes me feel strangely better and less alone to see someone else rock them confidently! ��
Hi Richard, nice video.
I Just have a few questions. I‘m trying to build muscles and like every calorie calculator said i need about 3000-3200 calories
I always ate like 2000-2500 calories previously and nothing really happened
Now you come around, looking like a greek god and you eat about 2400 calories in a day, hows that possible, do you have any further tips?
Thanks and have a nice week
I know you’re always trying new videos, you should do a fun workout hair video with like three styles! (: or maybe just one style before your workout routine so your more regular viewers can still enjoy your normal vids and they can just fast forward? also, more what I eat in a day! (:
ALSO, I received my STAY STRONG / STAY FRIENDLY shirt! ����
@barbend so this is per pound of bodyweight and not per pound of lean body weight?
If you’re gonna put back carbs into your workout shake, why not just drink (grass-fed unpasteurized ) milk? Old school gainz brah
I love your videos! Definitely inspired me to go join my university strength and conditioning club �� complete beginner but I wanna get strong. You look bomb btw��
200g of any rice can’t have less than 700kcal, period. smth is wrong with ur app lol
Yes bro you loving the gym life but still 11 days until UK gyms open ��������
Your video is very cool, thanks for the tips… i have to try diet, its the thing i can’t do right… you are a great inspiration, and look amazing. Hugs ��
Hey Brother. I would like to ask you a question if you don’t mind answering. Imagine I drink WPI shake which has 50gr of protein OR I ate 300gr steak which has 50gr of protein. Let’s assume my body utilised 30gr of the protein. What happens to the 20gr leftover? Does my body convert it into fat? Can body store protein for hours?
You eat few calories for being that big. Are you cutting? I don’t know your stats (height and weight) but I am quite sure you could eat 300-400 kcal more and still be shredded
Meg you’re a boss, and such a treat to watch, with your sass <3 Will you make a video about The McGill Big 3 please please please?
nice video!! I have 1 question: how much money do you spend for your food each day
i just drink a carton of custard with each meal to get my calories
Thanks for the feedback on RP templates! I just got one and ready to start on Monday.
Bro i always wanted to ask you, who is the cameraman????����
She.is.the.best.person.EVER!!!THANK U SO MUCH FOR MAKING THIS VIDEO I LOVE THAT U DETAILED EVERY SINGLE THING U DID!!! thats literally how I live my life..I was hoping u wud make a vid like this AN U DID!:)
Greek yogurt and tuna… Sounds… good ����
Nice full day of eating tho ��
Steroid user. Has this guy been honest with his audience yet? You lot will never look like him BECAUSE he is enhanced.
Please you’ve inspired me to lift but where do I start start love your vid
Why bodybuilding.com supplements as opposed to say 1stPhorm supplements?
ANOTHER CHEMEX NERD. I think I just became your biggest fan. <3
They call you Richard “Ramsey” as you flip the chicken in the pan ��
Broooo you are literally insane!!! Loving the videos and workouts etc!!
Keep up the insane and inspirational work mate ��������������
Your Cute a lovely big boy to see u always just need to a little be more sweet and friendly and Btw perfect body Toon and great Look love to u Xo!
Omg I love how honest you are about your diva cup falling out. You’re probably my favorite youtuber
Nice video bro!!.. greetings from México, you´re a great inspiration!
She is brilliantI’ve been doing lchf for months and feel great and am at the same weight I was 30 years ago. Nobody is going to tell me this is bad for you yet that’s all you see. It’s bad for food and drug companies that’s all. The media stories saying keto is unhealthy is being pushed by big businesses and I predict we’ll see a glut of articles framing it so be prepared as the news is getting out and sales will be effected.
Man, stop taking people as fouls…without steriod you ain’t nothing.
Good video you are great, but in my country in Italy, 200 grams of pasmati rice have 392 calories per 100 grams, so 200 grams are 784 plus 200 grams of chicken breast you get about 980 because they have 99 calories
Really liked this video content! It was informative and liked how you showed us how you implemented the template!
Wow. Very interesting. Thank you. I have not been diagnosed with depression or anxiety. I’m functioning with what “feels” like limitations. I do seek talk therapy. Have Xanax for over the top moments which are rare. I struggle to get peace with who I am, what my purpose is or any passions from within me based on gifts God has given me. Figuring it out is feeling exhausting.
One comment in this presentation that didn’t sit right with me was “God is dead”. I disagree with this and I’m not sure if the shock of hearing it caused me to detach from what was said around it and misunderstand why it was said. May be some one could address this for me?