Over 40 Fitness Hacks 441: Brad Williams - Why You Shouldn’t Forget Your Fiber In Your Protein Shakes
Why You Shouldn’t Forget Your Fiber In Your Protein Shakes
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In the podcast transcript, Brad Williams from Over 40 Fitness Hacks discusses the significance of fiber intake alongside protein shakes for optimal health and weight management. He addresses the challenges of meeting protein requirements and emphasizes the importance of checking the nutritional content of protein shakes for protein, carbs, fats, and notably, fiber.
Brad recalls insights from a previous guest, Michelle Zellner, stressing the necessity of combining protein, fat, and fiber in each meal. He shares his personal experience with maintaining fiber intake, particularly on a low-carb keto diet, and the realization of lacking fiber in his protein shakes.
To address this deficiency, Brad experimented with various sources of fiber, eventually opting for psyllium husk as a supplement. He highlights the adverse effects of certain fiber supplements containing additives like aspartame and advises caution in selecting alternatives like monk fruit and stevia.
Brad explores natural sources of fiber, including berries, avocados, seeds, leafy greens, grains, and nuts, stressing the importance of researching recommended daily fiber intake (RDA) and personal tolerance levels.
Furthermore, Brad delves into the thermogenic effect of food (TEF), highlighting protein's high TEF score for building lean muscle mass and boosting metabolism. He explains how incorporating fiber, with its significant TEF score, can enhance weight loss efforts and recommends selecting high-fiber vegetables for optimal nutrition.
Brad concludes by cautioning against inaccuracies in measuring dietary fats, highlighting their impact on calorie consumption. He encourages listeners to continually optimize their diets while balancing fitness goals and social activities for long-term health and motivation.
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