MoreThanLifting Podcast Episode 6: How To Keep Nutrition Simple, Supplements & The Brownie Story

In the MoreThanLifting Podcast Episode 6 we talk about how we keep nutrition simple; is supplementation really necessary; and Rhys tells us the brownie story! This is a good one guys, packed with all the tasty goodness you need to start making better decisions about the things you put in your body.

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MoreThanLifting Podcast Episode 6 Shownotes – Nutrition

• Welcome to the podcast we are doing nutrition today
• We will probably tell you some stories too
• If we don’t satisfy the naughty story criteria, let us know
• Rhys teases the brownie story

Getting Into Nutrition – Fad Diets

• Nutrition is something everyone struggles
• There are 1000 fad diets to choose from
• Paleo, vegan, whatever
• Really they are all good you are only limited by what doesnt work with your body
• If you can’t eat gluten then don’t
• We are primarily concerned with putting the right things into your body, whatever that looks like to you
• There are more and more diets coming into the mainstream view all the time
• Raw, juice only . . . many many more
• Here are so many ways for people to systematise what they put into their body
• Just because something works for one person doesn’t mean it works for you

Its Best To Start Where You Are

• Meet you where you are
• What do you like, what don’t you like?
• What are you eating at the moment?
• What ethical reasons do you have for eating for yourself
• You need to understand why you do something
• Understand why you want to make the change, what is at the core?
• In this episode we are going to talk about how you can make the best decisions and how it changes
• Like we said most things are good

• Maybe you do need to supplement
• It is a massive myth that you need to over supplement when you stop eating meat – this is almost total shit – not entirely though 😉
• Before we get into that

Make The Simplest Changes But Keep It Relevant

• Chris Brogan said this thing – I think he was quoting someone
• The best diet is the one you are going to stick to
• Where are you now?
• What are the smallest changes you can make to make the transition
• The caveat – it needs to be relevant to your journey
• As you get older as your body changes your dietary needs will too
• You can tolerate more when you are younger
• Our diets change all of the time
• It may revolve around the same ethics and decisions
• But seasonally it may change as how your training and work patterns look
• Sometimes you have good weeks
• Sometimes you have a few too many drinks, chocolates whatever
• Sometimes you may catch yourself sleep eating even haha

How Rhys Ended Up A Vegetarian

• Rhys is mostly vegetarian
• It all started as a little test
• He decided he was doing himself a disservice after finding out a lot of information about veg and plant based diets
• Before then it was mostly meat
• Rhys came from a Rugby Family
• He thought the transition would be difficult but actually it was quite easy
• At first the change was awkward but only because of the lack of sandwich opportunities
• You have limited choices unless you want to pay a lot
• This makes it easy to talk you out of it
• Over time try and adjust and see if something else can work
• Anything from smoothies to occasional meat meal whatever

Playing Games With Your Food

• If it doesn’t work you just goes back to eating chocolate
• Chris is ok at floating maltesers
• Rhys isn’t but he is good at the After Eight game

A Deeper Look Into Our Eating Habits

• Rhsy doesn’t take any supplements – maybe coconut oil and wheatgrass
• Little to no meat on a weekly basis
• B12 and Creatine supplements are agreed to be the only things that maybe needed for vegetarians and vegans
• Rhys eats dairy – he loves cheese – not milk though
• He doesn’t cook in coconut oil he cooks in butter
• Chris is transitioning
• He is progressively heading towards a plant based diet
• Not vegan because of the whole lifestyle choice
• He has all but eliminated dairy
• It has been a long progression
• He has tried veggie or vegan in the past and been unsuccessful
• He has done a load of research and is making the change progressively to make it easier
• He has been at it for about 2 months so far
• Ethical reasons, geological reasons (cowspiracy)
• There is a lot of research to suggest we should all cut down on our meat intake in general
• Even if it is only 1 meal a day

Making Decisions About Food Based On Your Situation

• The whole thing about vegetarians and vegans not getting enough protein is total crap
• There are people with special dietary requirements
• There are a lot of people who eat a lot of bread and decide they are celiac
• Actually having an issue like that often makes your diet simpler and you will often find you eat better naturally because of the intolerance
• People who just eat everything often eat worse because they NEVER think about what they are eating and instead eat all kinds of shit
• I try and stay relatively ketogenic as a physiological state
• I try to eat fat heavy
• I don’t stress myself out about it, I just look at stuff
• If it is quite low fat – I will try and eat more later or have something with it
• Just so i am in that fat energy mode as much as possible
• You don’t have to have it all figured out, we never will really
• It all works in cycles and it will be constantly changing and developing
• Get up when you are eating shit, recognise it and adjust

Perfection Doesn’t Exist – Don’t Give Up After One Cheat Meal

• Purrfection
• Perfection doesn’t really exist
• Some people portray that image of perfection but again it is subjective
• We think most people are fallible to some extent
• We all have different degrees of how much we fall off the wagon
• Perfection sets the bar too high
• Don’t punish yourself for a bad day/week
• You are accountable to yourself and you are comparable to yourself
• If you have accidentally had a burger don’t throw your diet out the window
• Everyone fucks it up occasionally
• Do the best you can, recognise when it’s slipping and just being aware

Not Knowing How To Adjust – The Problem With Education In Diet

• A big problem is knowing how to adjust
• We aren’t well educated on our nutrition really
• No one really has the right answer for you
• No one wants to eat just broccoli and chicken all the time
• Eating well isn’t that difficult
• Sometimes you aren’t in control of your food – maybe you aren’t shopping or you have low funds because of university or college
• There might be certain products you don’t eat under Paleo
• You might be struggling to avoid cheap meat or anything
• Work out what is going to work best for you
• Don’t reinvent the wheel over night

Be Prepared To Make A Change To Set Up Better Decision Making

• We are about to see everyone do it in January
• They will start the gym try and lose some weight and get disillusioned very fast because they aren’t prepared
• It only takes one bad meal to fall off the wagon
• It only takes one good meal to get it back on track
• We live in an age where we have all of the information to hand
• But there is so much information you don’t know where to start
• Don’t think of stuff as being bad necessarily just less good
• There isn’t enough responsibility at a governmental level to address the food that is available to us
• People are becoming more conscious of what we eat and the decisions we make around food but a twix is still going to sell
• We don’t want to say you can’t have that
• It is about minimising the times that you do
• Make that ready meal a one off rather than a three time a week dinner

Letting The Monkey Out And Enjoying Our Food

• We can get a bit tired if we create too much stress
• Then the monkey comes out – the limbic brain
• Take 3 biscuits instead of the whole pack
• Eat them slower
• Mindful eating . . .
• Take the time to actually enjoy the food you are eating
• We are brought up to eat fast, we are talking
• It is such a social thing, but we are often shovelling food in
• Taking the time to eat slower may help you to feel full faster – reducing your calorie intake
• Going back to the monkey
• Indulge that primal level – we are still running on that software
• But don’t overdo it
• We live in a civilised eherhm society
• Let the monkey run around but keep him on the leash
• Rhys has a wee break

A Deeper Look At Our Dietary Decisions And Too Much Protein

• The world’s slowest drumroll
• What kind of stuff do you eat with regards to training
• In terms of whole food we have veg and fruit
• Chris tries to eat a lot of starch carbs root veg
• Brown rice – great protein
• Lentils quinoa chickpeas
• We believe we need more protein than we do
• Especially when we are training
• Protein protein protein
• With plant based nutrition it is incremental protein intake throughout the day
• People look at meat and it is a big slab of protein

Enjoy A Varied Diet For A Broad Spectrum Of Nutrients

• Its nice to have a broad range of food a broader range of veg to make it more interesting
• When you start training – all you hear is chicken and broccoli
• Its much better to eat loads of different stuff
• In the summer I was having smoothies every day and had different fruit every day
• It provides a broad spectrum of nutrients and textures and flavours
• It’s much more enjoyable

We Aren’t Hating On The Meat Eaters

• We aren’t hating on people for eating meat
• The recommendation is to eat the leanest protein as possible not mince up sausage shit
• Lean cuts of meat is much better and more filling so you will eat less
• The recommendations are heading in a less animal products direction
• Drink milk to strengthen bones is actually really bad advice
• Chris says densifying
• Training increases bone density
• What you don’t want is a acidic physiological state that draws out the calcium to help neutralise it
• It isn’t us hating on animal produce
• We both found as soon as we cut out meat we had more energy which a lot of people complain about
• But that is because we were prepared for it and we knew what we needed

• Rhys was already taking wheatgrass
• Wheatgrass helps to neutralise your acidic state and get it back in the alkaline end of the spectrum
• It has loads of awesome minerals
• I have it a few times a day depending on how deficient I am feeling
• Sometimes I just have a hemp shake or a shot of wheatgrass and then g training in the morning

Nutrition Is A Bigger Conversation Than Training

• Movement is super important because we don’t do enough naturally
• But it is a small aspect of our health
• If you are eating well you will be doing well
• It is a bigger conversation than training
• There is no right answer
• Most food is good for you
• Test it try it out see how it goes see how you feel
• We can’t tell you exactly what to eat, we can give you advice but it won’t work if you dont have the other stuff in check
• The simpler you make it the better results you will get

Getting On To Shakes

• A lot of people ask about shakes – there are so many off the shelf products it can be confusing
• All I recommend is Hemp Protein
• It’s just ground up hemp seeds you see it just like whey powder
• It has much better nutritional value across the spectrum
• And your body can utilise it all better
• If you want an easy win straight away switch out your whey for hemp
• Your body metabolises it more effectively because there are more bioactive compounds in it
• Chris’ Hemp alternative is Pea Protein
• Chris didn’t find hemp as soluble in his shakes
• He reckons pea protein has slightly more protein
• Some people who try my smoothies find the same grainy consistency that protein can have
• Chris doesn’t want to delay the brownie story

Food Doesn’t Have To Be A Gourmet Experience

• When it comes to nutrition, sometimes you do have to accept that food is purely and source of nutrients
• We have grown up thinking that every meal should be a gourmet experience – flavours textures colour etc
• Sometimes you just need the energy
• It doesn’t have to always be overly extravagant
• Sometimes you just have to get it down you
• It may not be the best meal you have that week but it is loading you up with quality simple food
• Sometimes when you are experimenting with smoothies or whatever, sometimes it won’t always be syrupy cakey whey shakes
• But you do get use to things and adapt, don’t dismiss something first off
• When I started wheatgrass I hated it
• It took 2 weeks of daily use to adjust
• I would need orange juice or some squash
• After 2 weeks my body has come around
• Now I can put up with it
• I used to have to lock myself in the kitchen and tie myself down
• Hopefully your experience won’t be quite as traumatising
• It isn’t the equivalent of having a kit-kat

Distractions From Strict Diets – Substitutes And Replacements Suck

• Meat cheese dairy tastes good
• Some veggies and vegans love the smell of bacon
• That is why there is a huge market for meat substitutes and similar veggie products
• But there is so much choice available especially in the western world
• Most of the time you can get good food and a broad range of nutrients in the diet just by eating veg and stuff from the store
• Anyone with a smoothie maker can go to town
• Some people who have had gastric bands end up liquefying whole roast dinners just to eat it
• How can you enjoy that experience?
• I like nice experiences with food . . .  Which Brings Me On To . . . 

The Brownie Story

• I do encourage people to eat hemp
• It is a well known superfood  –  the seeds I mean
• But there are medicinal benefits of cannabis
• And this brings around the brownie story
• So we have both eaten rasta brownies
• I made them once
• Got my brownie mix down the co-op
• Didn’t know how much to put in – thought 3 grams ought to be enough
• I smashed ⅔ of it easy
• I cried hysterically, I was incapacitated
• It wasn’t a seamless flow of movement
• It was like watching the world at 16 frames per second – everything was in freeze frames
• I was walking her home, it was freezing outside
• I felt so hot I took my jacket and hoodie off and I was steaming
• When i got back, I had a drink on the side – peach robinsons 😉
• So I go to grab the glass, but i don’t grip it I just knock it over the floor
• Im sitting on the floor in this puddle laughing at myself
• I wouldn’t recommend experimenting with narcotics
• But if you get the chance to  try some rasta brownies, it is bloody good fun!
• Just remember 3 grams is probably too much
• Also eating the whole tray . . . probably not the best idea
• I should have saved some for the next day
• Rhys has more embarrassing stories to be shared in the future episodes

Summing Up Our Nutritional Advice

• We are going to come back to nutrition in the future
• But this gives you a general overview of our approach
• We aren’t militant
• We test we try we see what happens and we adjust
• We aren’t particularly extreme and what we do isn’t harmful
• We are brought up in a culture where food is abundant and varied
• So people have got fat
• Most diets work because they have a process of elimination which is often why they work
• Drop the carbs, drop the meat, drop the fat etc.
• Everyone has different bodies different metabolism
• Most diets create a deficit and that is really how you lose weight – eat less calories
• Like all training it is good to sit down with a qualified nutritionist to help you get it right for you – connect with someone who isn’t trying to sell you on a product range or particular diet
• Seek quality advice and test on yourself gradually overtime to see how you react to things

The Three T System: Total, Type & Time

• 3 T system
• Total Type and Time
• How much or how little
• The type of food and the quality
• The time you are eating certain foods, does it match up with your day
• You don’t want to be pushed into a convenient option because that is rarely going to be the most beneficial for your body
• You can have a cheat day or a bit of chocolate or whatever but think about it and have a strategy
• Avoid the afternoon funk
• Not to be confused with afternoon delight
• Take you time remember it is a journey
• And try new things!

Trying New Things And Experimenting The Easy Way

• Find a way of cooking it into something you already eat
• Don’t reinvent the way you eat, just mix in an aubergine to try it
• And if you are filling up on good shit, you are less likely to eat the bad shit
• Chris doesn’t force feed people veg he just gets them to mix them into their dinner somehow
• Some people firmly believe they don’t like any veg
• That is a real problem
• Chris had that issue with sprouts
• Rhys likes them in bubble and squeak

Finishing Up Episode 6

• Rock Paper Scissors to finish
• Rhys Wins AGAIN!
• Nutrition is a lot to think about and it can seem overwhelming
• At the minute we are just showering you with info but we will come back to it
• Tell your mates
• Subscribe for fun times
• Leave us a 5 Star Review
• Also shownotes are available! See!! 😉
• If you miss anything check out the shownotes
• morethanlifting.com/episode ( insert number )
• Also check us out on social media
• And if you are a girl Add me on Snapchat
• @rhystmorgan
• @coachthatch81
• Chris is better looking than me
• We will catch you next week
• Next week we start to talk about our training, that’s right we get into the interesting stuff
• This is the last of the boring episodes when we cover everything
• From now on we are going to talk about our tests experiments and how you can apply this to your training to get serious results
• If you like elbows, add me on snapchat too @rhystmorgan haha

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