Fad or Fact: The Truth Behind Protein and Fiber, Essential Nutrients for Women’s Health || with Jenn Trepeck
May 26, 2025
In this episode, I sit down with health coach and podcaster Jenn Trepeck to dive deep into the world of nutrition, focusing on the importance of protein and fiber. We debunk popular food myths, discuss the role of balanced macro and micronutrients, and explore how the modern food environment has shaped our eating habits.
Jenn shares expert advice on how to incorporate quality sources of protein, fiber, and fat into your diet, while also touching on the roles of supplements and whole foods. This enlightening conversation offers practical tips to help you feel more energized, think clearer, and improve your overall well-being. Join us as we unravel the complexities of nutrition in a way that's both informative and approachable.
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TRANSCRIPT
Monica Packer: [00:00:00] Jen Trepeck. Welcome to about Progress. Thank you so
Jenn Trepeck: Thank you so
Monica Packer: much. I'm excited to be here. I'm really eager to dig into this conversation because there are a lot of, you know, quote unquote food fads that go around the internet that can be really easy to get swept up into. But the two in particular we're gonna talk about today, I think aren't just fads.
And I think it's you know, this is more anecdotal for me, my own experience and. About both has helped me feel better. And we're gonna be talking about protein and fiber baby. So
Jenn Trepeck: my favorites.
Monica Packer: good. I'm glad to hear it. Well, let's kind of start with the elephant in the room. Like do we really need as much of both as what people are saying and is this a fad?
Jenn Trepeck: So, no, it's not a fad. I think the way people are talking about it makes it
Monica Packer: it feel,
Jenn Trepeck: a fad,
Monica Packer: yeah.
Jenn Trepeck: and because it's not what we learned makes it
Monica Packer: it feel like a bad,
Jenn Trepeck: right? Like,
Monica Packer: Like, I dunno about you, but I grew up on,
Jenn Trepeck: pyramid,
Monica Packer: yep. Mm-hmm.
Jenn Trepeck: And then it
Monica Packer: It evolved into the plate,
Jenn Trepeck: [00:01:00] but
Monica Packer: but
Jenn Trepeck: the
Monica Packer: the plate
Jenn Trepeck: get
Monica Packer: to,
Jenn Trepeck: Nutrition or human
Monica Packer: it's basically the same as the pyramid. Yeah, yeah. But the pyramid
Jenn Trepeck: was based
Monica Packer: on economics and getting us to eat,
Jenn Trepeck: grow in
Monica Packer: in this.
Jenn Trepeck: Well, we grow corn and wheat, so the
Monica Packer: Food pyramid is telling
Jenn Trepeck: to eat oodles
Monica Packer: the oodle
Jenn Trepeck: of
Monica Packer: grains
Jenn Trepeck: which. It
Monica Packer: since, like we said, based on nutrition or biology and
Jenn Trepeck: interesting piece,
Monica Packer: meat, right? About all of it
Jenn Trepeck: is
Monica Packer: that
Jenn Trepeck: now the
Monica Packer: the conversation on grains has
Jenn Trepeck: like we whole
Monica Packer: been Right, right? That's what we mean. Not refined grains, but the nutrient body means we are it as macros,
Jenn Trepeck: right?
Monica Packer: Macros
Jenn Trepeck: are
Monica Packer: are macro,
Jenn Trepeck: the nutrients that
Monica Packer: new body needs,
Jenn Trepeck: quantities.
Monica Packer: right? As opposed to micronutrient
Jenn Trepeck: nutrients the
Monica Packer: body needs.
Jenn Trepeck: smaller quantities. Right. So
Monica Packer: So your [00:02:00] macros are protein, carbs,
Jenn Trepeck: and fat.
Monica Packer: well,
Jenn Trepeck: so
Monica Packer: so yes, right? We need
Jenn Trepeck: protein,
Monica Packer: carbs, and fat. So we'll talk about the
Jenn Trepeck: in a second, but the
Monica Packer: carb piece.
Jenn Trepeck: the difference
Monica Packer: between
Jenn Trepeck: the carbs that support the body, the
Monica Packer: carbs, quality car.
Jenn Trepeck: And
Monica Packer: And the carbs that end up spiking their blood sugar that don't provide the
Jenn Trepeck: is fiber.
Monica Packer: Hmm.
Jenn Trepeck: So we can
Monica Packer: Talk about,
Jenn Trepeck: you
Monica Packer: you know, the sources and
Jenn Trepeck: of those things.
But when
Monica Packer: when,
Jenn Trepeck: to grains, which is
Monica Packer: is what most people think of.
Jenn Trepeck: hear the word carbs, right? When
Monica Packer: When it comes to grain, the way I described it and talk about it is that they're actually just
Jenn Trepeck: just inefficient
Monica Packer: at getting us that protein and fiber
Jenn Trepeck: And
Monica Packer: even
Jenn Trepeck: those
Monica Packer: micronutrients. So what tends step in that,
Jenn Trepeck: is that,
Monica Packer: and by inefficient, I mean you have a large qu
Jenn Trepeck: to get
Monica Packer: any real contribution to your protein and [00:03:00] fiber intake.
Got it. Mm-hmm. Right.
Jenn Trepeck: And
Monica Packer: then on the micronutrient front,
Jenn Trepeck: whole
Monica Packer: grains, like if you actually had
Jenn Trepeck: whole wheat or
Monica Packer: whole rye or whole,
Jenn Trepeck: there are
Monica Packer: are some
Jenn Trepeck: in there,
Monica Packer: nutrients, right? There are some vitamins and minerals in there,
Jenn Trepeck: But by
Monica Packer: by the time
Jenn Trepeck: those
Monica Packer: grains are processed into
Jenn Trepeck: bread
Monica Packer: or crackers,
Jenn Trepeck: those
Monica Packer: nutrients are gone,
Jenn Trepeck: right?
Monica Packer: They are essentially
Jenn Trepeck: or depleted so
Monica Packer: much in the process of.
Jenn Trepeck: making the food that our food manufacturers now add them back in,
Monica Packer: Got it. Mm-hmm. Why
Jenn Trepeck: see fortified enriched. Included in the ingredient, or you
Monica Packer: or you might see it on
Jenn Trepeck: box, right? Like fortified cereals, right? Enriched wheat flour.
That's what that means.
Monica Packer: They're
Jenn Trepeck: to add
Monica Packer: add these vitamins.
Jenn Trepeck: back in.
Monica Packer: Got it. Mm-hmm.
Jenn Trepeck: So
Monica Packer: it's not
Jenn Trepeck: no
Monica Packer: no [00:04:00] carb or low carb,
Jenn Trepeck: it's
Monica Packer: it's quality carb
Jenn Trepeck: And the
Monica Packer: as a quality carb,
Jenn Trepeck: is a
Monica Packer: a function of wine. Okay.
Jenn Trepeck: The
Monica Packer: best source of fiber
Jenn Trepeck: are
Monica Packer: are your vegetables
Jenn Trepeck: fruit, so
Monica Packer: for everybody. Again, low carb, no carb. That will fad things. Yeah. Yeah.
Jenn Trepeck: health objective, like, or just scrolling the
Monica Packer: Internet and see
Jenn Trepeck: like the
Monica Packer: carnivore guy and whatever. Mm-hmm.
Jenn Trepeck: we need
Monica Packer: Carbohydrates, carbohydrate.
Jenn Trepeck: are the body's preferred fuel.
Monica Packer: Hmm.
Jenn Trepeck: Remember,
Monica Packer: fruit and vegetables
Jenn Trepeck: are
Monica Packer: your carbohydrate. Mm-hmm.
Jenn Trepeck: So if
Monica Packer: someone is big.
Jenn Trepeck: remove those things,
Monica Packer: That takes us back to our old days
Jenn Trepeck: of on off, good, bad, black, white
Monica Packer: yeah.
Jenn Trepeck: foods. And I say our, because I
Monica Packer: I,
Jenn Trepeck: you
Monica Packer: you know, we grew up in this modern day. Yes. Eat this, not that. Mm-hmm.
Jenn Trepeck: Right. And for so [00:05:00] many of us with our, you know, type A and perfectionism and we're gonna do something, we're gonna do it well,
Monica Packer: Right?
Jenn Trepeck: Like we know how to do that.
Monica Packer: And so
Jenn Trepeck: part of
Monica Packer: my own growth.
Jenn Trepeck: and what I see with my clients all the time is that we start to identify that in the things that we're seeing on social media. So it's part
Monica Packer: Part of why I love this topic that we're talking about, these two
Jenn Trepeck: in the
Monica Packer: contexts of like,
Jenn Trepeck: Is
Monica Packer: is it fad or fact? Right. Got it.
Jenn Trepeck: it's
Monica Packer: fact
Jenn Trepeck: that
Monica Packer: has now become.
Jenn Trepeck: of a fad because of how everybody's talking about it.
Monica Packer: And they're probably talking about it because of the benefits. Like I said, I experience, you know, to more energy and I guess energy really is it, to me, I feel like everything comes back to just feeling more energy in your life, but I know there's a lot more other benefits. And maybe we can speak to those, but let, let's go back to protein first though.
Like
Jenn Trepeck: Okay,
Monica Packer: what about protein makes it something that it's not a fab, it's not a fad, [00:06:00] it's a fact that we need that, that we need it.
Jenn Trepeck: Okay. Protein is
Monica Packer: made up of amino acids,
Jenn Trepeck: Amino acids,
Monica Packer: right?
Jenn Trepeck: building blocks of protein.
Monica Packer: They're also built
Jenn Trepeck: inside the body. My
Monica Packer: one favorite about protein and those amino acids,
Jenn Trepeck: is that they are the building blocks of neurotransmitters. When
Monica Packer: we think neurotransmitters.
Jenn Trepeck: we wanna think mood, right?
Monica Packer: Okay.
Jenn Trepeck: If you are
Monica Packer: Are feeling
Jenn Trepeck: cranky, short
Monica Packer: temper,
Jenn Trepeck: right? Craving
Monica Packer: sugar.
Jenn Trepeck: If we
Monica Packer: We feeling,
Jenn Trepeck: like no matter what we do. Where everything is just frustrating, right? We wanna think about our protein and those amino acids. Amino acids are
Monica Packer: all
Jenn Trepeck: protein, is also the building blocks of tissue. a lot of times we think about muscle, right?
Like building
Monica Packer: Building muscle,
Jenn Trepeck: especially as [00:07:00] we get older. Muscle is
Monica Packer: critical
Jenn Trepeck: health.
Monica Packer: muscle
Jenn Trepeck: critical for
Monica Packer: for metabolism. Muscle is critical for longevity.
Jenn Trepeck: right? And
Monica Packer: And I always say muscle work
Jenn Trepeck: and
Monica Packer: expensive
Jenn Trepeck: tissue because we have to
Monica Packer: Okay.
Jenn Trepeck: for it.
Monica Packer: Yeah. Part of working for it is
Jenn Trepeck: that
Monica Packer: resistance training.
Jenn Trepeck: builds muscle, but also eating to support it. So
Monica Packer: Your protein supports that muscle,
Jenn Trepeck: the
Monica Packer: the repair of that tissue,
Jenn Trepeck: think about it for healing,
Monica Packer: all right? Mm-hmm. Anytime
Jenn Trepeck: we
Monica Packer: we have any injury or
Jenn Trepeck: a
Monica Packer: a procedure
Jenn Trepeck: we need
Monica Packer: that
Jenn Trepeck: to support healing in the rebuilding of that tissue. So
Monica Packer: it's,
Jenn Trepeck: beyond. You
Monica Packer: you know, what we typically think of.
Jenn Trepeck: and
Monica Packer: Yes, the piece that connects to energy, by the way, not just the food, but the energy,
Jenn Trepeck: is
Monica Packer: but
Jenn Trepeck: blood
Monica Packer: sugar stabilization.
Jenn Trepeck: Okay? [00:08:00] So
Monica Packer: whether
Jenn Trepeck: we
Monica Packer: are
Jenn Trepeck: energized or
Monica Packer: or exhausted,
Jenn Trepeck: whether
Monica Packer: we are
Jenn Trepeck: hangry or taking a deep breath, because, you know, we like, we're like, oh, overdid it, right? It's
Monica Packer: all a focus.
Jenn Trepeck: blood sugar, so our
Monica Packer: Our objective is to
Jenn Trepeck: to keep our
Monica Packer: our blood sugar staple
Jenn Trepeck: That
Monica Packer: connects to,
Jenn Trepeck: stable energy, that
Monica Packer: connects to
Jenn Trepeck: being
Monica Packer: higher
Jenn Trepeck: an appropriate
Monica Packer: the prime at the end.
Jenn Trepeck: that
Monica Packer: Mm-hmm. Connects to
Jenn Trepeck: having
Monica Packer: willpower even,
Jenn Trepeck: in
Monica Packer: and the research low blood sugar
Jenn Trepeck: creates low willpower. Right. And
Monica Packer: And we think of that anytime we have. Self control. So
Jenn Trepeck: if
Monica Packer: it's after school, right. And kids are,
Jenn Trepeck: you
Monica Packer: you know, going at it with,
Jenn Trepeck: you
Monica Packer: you know, with each other,
Jenn Trepeck: how
Monica Packer: how long is our fuse?
Yeah. Mm-hmm. Right? If our blood sugar is stable, our [00:09:00] fuse is long, right? We get to show up at B two P.
Jenn Trepeck: we wanna be when we have stable blood sugar. It
Monica Packer: also helps us
Jenn Trepeck: sleep well. It
Monica Packer: it fuels the activity. Right. Frankly,
Jenn Trepeck: quality of
Monica Packer: of life.
Jenn Trepeck: comes
Monica Packer: down to
Jenn Trepeck: being able to feel empowered, and
Monica Packer: and that happens when we're not living,
Jenn Trepeck: coaster of blood sugar. You
Monica Packer: you know, when we're not constantly going from like,
Jenn Trepeck: I
Monica Packer: I
Jenn Trepeck: keep my eyes
Monica Packer: open,
Jenn Trepeck: to
Monica Packer: I'm Raven, I need something to, yeah. Mm-hmm.
Jenn Trepeck: bite everybody's head off kind of a thing,
Monica Packer: You know?
Jenn Trepeck: know?
Monica Packer: Yeah. I don't know. I've never known that. Not me.
Jenn Trepeck: who would
Monica Packer: Uhuh not me here. So, so listen it's, this is really informative. I, I am thinking back to when you were talking about fiber and how it makes carbs efficient so they kind of work together, especially if it's sourced and fruits and veggies.
I'm curious how fiber and protein connect together. I [00:10:00] mean, 'cause everything you just described about blood sugar, I'm imagining they contribute together on that, but.
Jenn Trepeck: Yes,
Monica Packer: I'm, I'm wondering, I guess what I'm really getting at is I also want to know why people are now pairing them both. Is it just because the fat of protein made it so people were forgetting to eat like their fruits and veggies?
Or do they actually work together?
Jenn Trepeck: I, first
Monica Packer: First of all, they work
Jenn Trepeck: fiber, quality, fat, all need to be there all the time. And eating foods in
Monica Packer: combination,
Jenn Trepeck: help them last longer.
Monica Packer: so, so
Jenn Trepeck: quality
Monica Packer: food,
Jenn Trepeck: right
Monica Packer: Lower
Jenn Trepeck: quality food that
Monica Packer: class fiber, protein,
Jenn Trepeck: fat take longer for
Monica Packer: For your body to break them down and therefore
Jenn Trepeck: it's
Monica Packer: part of what helps. Okay.
Jenn Trepeck: Right
Monica Packer: Mm-hmm. Blood sugar spikes, it's because
Jenn Trepeck: whatever
Monica Packer: we ate
Jenn Trepeck: quickly
Monica Packer: broken down in a similar
Jenn Trepeck: the
Monica Packer: bloodstream is shown,
Jenn Trepeck: right? So
Monica Packer: Fiber, protein has
Jenn Trepeck: fat
Monica Packer: all
Jenn Trepeck: down that
Monica Packer: that process
Jenn Trepeck: We have always
Monica Packer: known.
Those of us who have been having these.
Jenn Trepeck: have always known [00:11:00] that you want
Monica Packer: Wanna eat these foods, right? Mm-hmm. It's that we don't ever want
Jenn Trepeck: one nutrient.
Monica Packer: at the expense of another for nutrients in isolation, right? Because nothing in nature is in isolation.
Jenn Trepeck: So
Monica Packer: I've been doing this since 2007.
Jenn Trepeck: I
Monica Packer: learned from people
Jenn Trepeck: who were
I.
Monica Packer: kind of the pioneers in functional nutrition and.
Jenn Trepeck: always been
Monica Packer: That conversation. Hmm.
Jenn Trepeck: I
Monica Packer: I think the
Jenn Trepeck: idea of
Monica Packer: of putting them together is what feels like a fad,
Jenn Trepeck: Because
Monica Packer: for a long time
Jenn Trepeck: we
Monica Packer: heard everybody was
Jenn Trepeck: deficient,
Monica Packer: protein, right? Yeah. And there was just such an emphasis on protein.
Jenn Trepeck: I
Monica Packer: I feel like I've been in the corner like protein and fiber. Protein.
Jenn Trepeck: and fiber,
Monica Packer: Yeah.
Jenn Trepeck: And
Monica Packer: And then
Jenn Trepeck: now
Monica Packer: people are starting to talk about fiber.
And
Jenn Trepeck: There's a
Monica Packer: a few pieces that I think one
Jenn Trepeck: is
did
Monica Packer: did an episode
Jenn Trepeck: called
Monica Packer: America's Fiber Problem. Hmm.[00:12:00]
Jenn Trepeck: because
Monica Packer: the average American
Jenn Trepeck: eats
Monica Packer: less than half
Jenn Trepeck: of the
Monica Packer: minimum recommended amount fiber,
Jenn Trepeck: and
Monica Packer: that tracks back to eating more
Jenn Trepeck: more processed foods,
Monica Packer: rights
Jenn Trepeck: are.
Monica Packer: are stripped of the fiber. Mm-hmm.
Jenn Trepeck: deplete of nutrients.
We
Monica Packer: Want to
Jenn Trepeck: replenish the
Monica Packer: the nutrients and so it be
Jenn Trepeck: this
Monica Packer: sort of
Jenn Trepeck: push and pull in the conversations. And
Monica Packer: so
Jenn Trepeck: as more
Monica Packer: more and more people are talking about blood sugar,
Jenn Trepeck: I
Monica Packer: I think that's where this is becoming this
Jenn Trepeck: this
Monica Packer: idea of like,
Jenn Trepeck: two things. And
Monica Packer: so in an ideal
Jenn Trepeck: scenario.
Monica Packer: high ideal.
Jenn Trepeck: I mean minimum,
Monica Packer: Wanna get to
Jenn Trepeck: 25 grams
Monica Packer: s of fiber
Jenn Trepeck: per day or more.
Like if you look at
Monica Packer: at each civilization
Jenn Trepeck: they
Monica Packer: had
Jenn Trepeck: much
Monica Packer: more than that, some
Jenn Trepeck: had 40, 45 grams
Monica Packer: s of
Jenn Trepeck: [00:13:00] a day. But it
Monica Packer: it, just because,
Jenn Trepeck: the foods that they were
Monica Packer: mm-hmm. There was a
Jenn Trepeck: diet book
Monica Packer: years ago,
Jenn Trepeck: That emphasized
Monica Packer: fiber. And then sold a bunch of products
Jenn Trepeck: that
Monica Packer: that were super high fiber and people
Jenn Trepeck: up with a
Monica Packer: a lot of
Jenn Trepeck: issues.
And
Monica Packer: so
Jenn Trepeck: just
Monica Packer: like anything
Jenn Trepeck: we hear about
Monica Packer: there is new.
Jenn Trepeck: to it. And
Monica Packer: Got it. That's my pet peeve. Mm-hmm. You know, with everything in this
Jenn Trepeck: quote unquote
Monica Packer: wellness space because.
Jenn Trepeck: It's
Monica Packer: It's the type of fiber, it's the variety.
Jenn Trepeck: It's over
Monica Packer: for the course of a day, and it's gradually working your way up. So the average American is like eight to 10 s
Jenn Trepeck: of
Monica Packer: of fiber a day,
Jenn Trepeck: and
Monica Packer: and we're looking for minimum 25.
Jenn Trepeck: You
Monica Packer: add some of these
Jenn Trepeck: and
Monica Packer: and your body isn't used to it, right? You're gonna have GI upset, [00:14:00] okay?
Jenn Trepeck: if
Monica Packer: what we end up doing is
Jenn Trepeck: of
Monica Packer: going
Jenn Trepeck: all
Monica Packer: in.
Jenn Trepeck: Right,
Monica Packer: And we go for that fiber powder. Like one of the things I hear a lot from people is,
Jenn Trepeck: no,
Monica Packer: oh, it's okay. I take,
Jenn Trepeck: and it's like
Monica Packer: yeah,
Jenn Trepeck: not
Monica Packer: not my favorite.
Jenn Trepeck: The
Monica Packer: the source of our fiber makes a really big difference because a lot of times
Jenn Trepeck: if we
Monica Packer: we just sort of go hog wild,
Jenn Trepeck: that
Monica Packer: fiber can
Jenn Trepeck: pull
Monica Packer: pull out the good
Jenn Trepeck: good
Monica Packer: things
Jenn Trepeck: that
Monica Packer: that are in
Jenn Trepeck: too. So we wanna work our way up. We
Monica Packer: Wanna focus on the quality of the fiber. Okay. Variety of fiber,
Jenn Trepeck: right?
Monica Packer: And choose
Jenn Trepeck: quality
Monica Packer: choices. And we can talk about that.
Jenn Trepeck: both for protein and fiber too.
But so
Monica Packer: like everything,
Jenn Trepeck: as
Monica Packer: much as we
Jenn Trepeck: it to be an eat this, not that do this,
Monica Packer: do, not that,
Jenn Trepeck: it's just not how the body works so much.
Monica Packer: yeah.
Jenn Trepeck: You know,
Monica Packer: And I [00:15:00] think it messes with our brains. I mean, I think we all know if you were born in the eighties, you know, nineties, seventies even, you know, then like how much a bowl of crackers are, or broccoli, like a tablespoon of butter. We all know these things because of so much of what we learned before about what to eat was really more about restriction instead of what to have.
And I think one of the. Interesting side of benefits to people talking about this more, and especially you with you saying, it's not just this, it's not just this, and it's not just this, it's all three together and we're gonna talk about quality sources in a minute.
Jenn Trepeck: Okay.
Monica Packer: And all those benefits that you went through.
I think a large part of them is because we're eating more. And women have been so restricted for so long, or eating just like air, that's all on, on the diet, the diet aisle that we're, we're, we're actually getting the benefits of eating for starters, right? Like, hey, eating, who knew? It helps with all these things.
Jenn Trepeck: and [00:16:00] we're looking too at, you know, more and more there's conversation about women's
Monica Packer: health.
Jenn Trepeck: and, you
Monica Packer: You know, perimenopause and menopause was before was never
Jenn Trepeck: about.
Monica Packer: Yeah.
Jenn Trepeck: You
Monica Packer: You know, and you think about hormones
Jenn Trepeck: by
Monica Packer: by the way, your
Jenn Trepeck: all
Monica Packer: all protein.
Jenn Trepeck: amino acids,
Monica Packer: Vitamins and minerals, right? Mm-hmm. Quality fat
Jenn Trepeck: If
Monica Packer: here as we're starting to
Jenn Trepeck: understand
Monica Packer: our own
Jenn Trepeck: bodies and
Monica Packer: and have these conversations sort of
Jenn Trepeck: out of the
Monica Packer: the shadows.
Mm-hmm.
Jenn Trepeck: you
Monica Packer: You know, it creates these
Jenn Trepeck: conversations too. I think you're totally
Monica Packer: Right. So you talked about fiber being 25 grams, and, and before we go into some quality choices, and I like that you keep using the word quality, including with fat. You know, we need, we need fat too. Can you tell us what is actually a good marker then for protein?
Because I, I, the reason why I had to start this is because I realize I like almost never get protein. 'cause I don't love to eat [00:17:00] meat, although I've been getting. More inclined to that as I've been eating more of it. So, but it's just kind of overwhelming when you look at the numbers and the formula they give you.
I'm like, do, how much do we actually need of protein?
Jenn Trepeck: Yeah. And
Monica Packer: And
Jenn Trepeck: de, it's
Monica Packer: it depends,
Jenn Trepeck: right?
Monica Packer: Yeah.
Jenn Trepeck: I
Monica Packer: I say about everything,
Jenn Trepeck: guidelines
Monica Packer: not gospel. Hmm.
Jenn Trepeck: right? So I'm
Monica Packer: So I'm gonna give you some guidelines,
Jenn Trepeck: follow the
Monica Packer: the guidelines for a bit and see how you feel
Jenn Trepeck: And then play with
Monica Packer: it. That's great advice.
Jenn Trepeck: I
Monica Packer: Actually feel better when I do this.
Jenn Trepeck: Awesome.
Monica Packer: Right? Guidelines not gospel.
Jenn Trepeck: So.
Monica Packer: a serving of protein
Jenn Trepeck: for
Monica Packer: for a biologically female body in a meal
Jenn Trepeck: is
Monica Packer: is your whole
Jenn Trepeck: hand.
Monica Packer: Oh, okay.
Jenn Trepeck: So
Monica Packer: remember we were taught
Jenn Trepeck: like,
Monica Packer: you?
Jenn Trepeck: and nineties, the palm of your hand,
Monica Packer: Yes.
Jenn Trepeck: That is a
Monica Packer: Yeah.
Jenn Trepeck: Okay? That is a snack. So, [00:18:00] so whole hand,
Monica Packer: Okay. Four, six ounces
Jenn Trepeck: for a
Monica Packer: a female.
Jenn Trepeck: six to
Monica Packer: to eight ounces for a mm.
Jenn Trepeck: A
Monica Packer: A snack
Jenn Trepeck: is
Monica Packer: two to three ounces
Jenn Trepeck: Now I
Monica Packer: I just talked about ounces. Yeah, I was gonna say,
Jenn Trepeck: go
Monica Packer: right.
Jenn Trepeck: You
Monica Packer: You'll read
Jenn Trepeck: a
Monica Packer: a protein,
Jenn Trepeck: shake label and it's gonna give you grams, and you're like, what am I
Monica Packer: I supposed to do? Yeah. Yeah. Here's
Jenn Trepeck: the easy conversion, seven
Monica Packer: grams
Jenn Trepeck: Is
Monica Packer: in like one
Jenn Trepeck: ounce of
Monica Packer: of a cooked meat
Jenn Trepeck: or
Monica Packer: or like an animal protein.
Jenn Trepeck: Okay,
Monica Packer: Okay. One egg,
Jenn Trepeck: is
Monica Packer: one ounce. Hmm.
Jenn Trepeck: So I say this to all my clients because my favorite thing is when they say, I don't know why, but like mid-morning I'm starving. And I'm like, cool, what'd you have for breakfast? And [00:19:00] they're like, I had an egg and a piece of toast. Okay, my friend, I
Monica Packer: I say this with love, but that wasn't even a snack size amount of protein. Hmm. Yeah. Right.
Jenn Trepeck: A
Monica Packer: Snack size would be two eggs,
Jenn Trepeck: a
Monica Packer: a meal,
Jenn Trepeck: We're talking
Monica Packer: four eggs. Hmm.
Jenn Trepeck: Now,
Monica Packer: that's also not to say
Jenn Trepeck: the,
Monica Packer: of the.
Jenn Trepeck: protein in your meal doesn't have to come from one thing,
Monica Packer: Sure. Right? Yeah. So
Jenn Trepeck: you
Monica Packer: you might do
Jenn Trepeck: three
Monica Packer: eggs
Jenn Trepeck: And
Monica Packer: add
nutritional, which sort of has like how you
Jenn Trepeck: cheesy flavor that
Monica Packer: Yeah.
Jenn Trepeck: another
Monica Packer: ounce of protein about, it's about
Jenn Trepeck: about
Monica Packer: one
Jenn Trepeck: ounce,
Monica Packer: ounce, seven grams in tooth.
Right? Add that onto your eggs or onto your style, and
Jenn Trepeck: we
Monica Packer: you just sort of threw in another ounce.
Jenn Trepeck: of
Monica Packer: Protein,
Jenn Trepeck: but
Monica Packer: but a different flavor.
Jenn Trepeck: right? And
Monica Packer: And something interesting.
Jenn Trepeck: So. It
Monica Packer: it doesn't all have to come from one source, but it allows us to think [00:20:00] then about how we're building.
Jenn Trepeck: meal. So Greek
Monica Packer: yogurt?
Jenn Trepeck: another one.
Monica Packer: Mm-hmm.
Jenn Trepeck: People will say, oh, I had
Monica Packer: Yogurt and berries.
Jenn Trepeck: Big
Monica Packer: fan of berries.
Jenn Trepeck: right? A
Monica Packer: Does your fiber, right?
Jenn Trepeck: grams of fiber,
Monica Packer: Mm.
Jenn Trepeck: And
Monica Packer: And raspberries have a little more than other berries.
Jenn Trepeck: whatever, right? Don't
Monica Packer: Don't drive yourself nuts.
Jenn Trepeck: handful. A cup is a handful. Like,
Monica Packer: Got it. I'm not living my life,
Jenn Trepeck: with
measuring cups
Monica Packer: things in my hand back.
Jenn Trepeck: I
Monica Packer: Yeah,
Jenn Trepeck: not either.
Monica Packer: yeah.
Jenn Trepeck: are great. Right? It's
Monica Packer: also what I teach, like when I'm working with kid
Jenn Trepeck: and
Monica Packer: families is
Jenn Trepeck: teach the kids, right? We're using our
Monica Packer: what so smart. Yeah.
Jenn Trepeck: So
Monica Packer: your whole hand is protein,
Jenn Trepeck: right? A
Monica Packer: A serving of vegetables.
Jenn Trepeck: is a handful.
Monica Packer: Okay. Yeah. If it greens,
Jenn Trepeck: We're
Monica Packer: we're gonna do two hands.
Jenn Trepeck: 'cause like, think
Monica Packer: Think about. Sure.
Jenn Trepeck: right? Like
Monica Packer: Mm-hmm.
Jenn Trepeck: A fruit, a
Monica Packer: a fruit serving size of fruit is like,
Jenn Trepeck: a normal size piece of fruit.
Monica Packer: okay.
Jenn Trepeck: the apple that's the size of your [00:21:00] head and not the apple that's the size of a grape,
Monica Packer: Yeah.
Jenn Trepeck: Like a, a
Monica Packer: Small handful.
Jenn Trepeck: of fruit,
Monica Packer: Mm-hmm. Okay. That's appropriate for the type.
Jenn Trepeck: And
Monica Packer: and so
Jenn Trepeck: over the
Monica Packer: the course of the day,
Jenn Trepeck: I
Monica Packer: love to have people work their way up to, we're gonna have protein every time we eat, right?
Jenn Trepeck: Snack
Monica Packer: size or meal size is
Jenn Trepeck: is
Monica Packer: a function
Jenn Trepeck: of
Monica Packer: of how long it's gonna last us till we need to again.
Jenn Trepeck: Right? the
Monica Packer: The course of the day, we wanna work our way up.
Jenn Trepeck: eight to 12 servings of vegetables. That's
Monica Packer: gonna get you
Jenn Trepeck: your
Monica Packer: 25 grams of fiber. You might have one to two,
Jenn Trepeck: in there too, you
Monica Packer: you know, and
Jenn Trepeck: eight
Monica Packer: eight to 12 in the morning.
Jenn Trepeck: So
Monica Packer: if you're getting that,
Jenn Trepeck: will get
Monica Packer: that 25 grams of fiber,
Jenn Trepeck: No need to worry,
Monica Packer: right? The
Jenn Trepeck: If we look at the
Monica Packer: average person.
Jenn Trepeck: eight to 10
Monica Packer: Grams of fiber,[00:22:00]
Jenn Trepeck: They
Monica Packer: may
Jenn Trepeck: be
Monica Packer: having a handful of lettuce at a meal and going, Woohoo. And I love it. I'm,
Jenn Trepeck: that.
Monica Packer: I'm also
Jenn Trepeck: saying we wanna up the ante. If our, if what we're looking for is health and longevity, I.
Monica Packer: I appreciate that you're telling us these things in in more realistic ways that we can apply in real time without having to pull out a scale or a measuring cup. But also trying to be mindful how even snacks, if they're having that protein, fiber, and fat. If you're just trying to look for those three things, it sounds like you're head, in the right direction, which matters.
I think where we get confused with protein is like they give us the grams, like you said but also like for a whole day. And that's where it feels like you have to track everything. And for those of us who maybe that doesn't put us in a good head space or we just don't have the energy Yeah. Our time.
I love what you're saying. Just look at your hand. Try to use that as a measurement for a meal and a snack. And get the other things in there and that's fine. That's good. Exactly.
Jenn Trepeck: will
Monica Packer: You'll get to that total amount. A lot of [00:23:00] times when you hear
Jenn Trepeck: these
Monica Packer: recommendations
how much to get in a day Mm-hmm. Either it's based on
Jenn Trepeck: Old guidelines of the
Monica Packer: that
Jenn Trepeck: daily
Monica Packer: value
Jenn Trepeck: that
Monica Packer: are dramaticly under
Jenn Trepeck: the amount
Monica Packer: of nutrition needs. Okay. By the.
Jenn Trepeck: percent daily value was the minimum needed so
Monica Packer: That your body didn't deteriorate.
Jenn Trepeck: into rickets and scurvy
Monica Packer: Huh?
Jenn Trepeck: not
Monica Packer: ever says that. You think that's the peak?
Jenn Trepeck: yeah, no.
Monica Packer: It's the minimum.
Jenn Trepeck: The minimum,
Monica Packer: Hmm.
Jenn Trepeck: so. Either guidelines are
Monica Packer: are based on that, right?
Jenn Trepeck: Or guidelines
Monica Packer: are based on.
Jenn Trepeck: order for people to fall into what we want, we have to give them
Monica Packer: Them a number that's higher, so that by aiming for that
Jenn Trepeck: they
Monica Packer: end up somewhere where we want. Okay. Mm-hmm. Right.
Jenn Trepeck: So [00:24:00] it
Monica Packer: create this range
Jenn Trepeck: Right
Monica Packer: between those two things where you're like, I don't understand. Mm-hmm.
Jenn Trepeck: Right
Monica Packer: now the
Jenn Trepeck: the
Monica Packer: dietary guidelines are supposed to be here.
Jenn Trepeck: this year,
Monica Packer: Oh, good. Yeah.
Jenn Trepeck: like
Monica Packer: Hopefully good. I
Jenn Trepeck: some
Monica Packer: like, hopefully good.
Jenn Trepeck: they make progress. I still don't. Right. But again, I think sometimes that lands us in this world of living in the weeds and feeling like we're failing
Monica Packer: Mm-hmm.
Jenn Trepeck: just like. If this is how we're operating, we're gonna get to what our body needs and we're gonna figure it out.
Monica Packer: It sounds like there's more self-trust too, with that way of looking at food. Like we talked about that shift to actually trying to eat enough instead of trying to restrict all the time. Just that more realistic standard too. Hopefully you're on your way to feeling better and it becomes more and more natural too, so you're not having to sit there and count and try to do calculus in your head, which I haven't done since high school.
So[00:25:00]
Jenn Trepeck: Yeah.
Monica Packer: that would be not good. You, you've mentioned quality a few times and I want to, you know, use that as a bridge to talk about some more ideas 'cause you've already given us some great ones. Of sources but first, you know, supplement versus like Whole Foods.
Jenn Trepeck: Yes.
Monica Packer: I think we already know. Like you prefer a whole food,
Jenn Trepeck: Yeah. I
Monica Packer: Yeah. I also
Jenn Trepeck: do
Monica Packer: do a lot.
Jenn Trepeck: in my practice with my clients with supplements, right. I.
Monica Packer: So it's not an either or thing. It can be
Jenn Trepeck: Think about
Monica Packer: both.
Jenn Trepeck: word of supplements
Monica Packer: Yeah.
Jenn Trepeck: which means in addition, so I'm a
Monica Packer: a big fan of supple
Jenn Trepeck: With that said, the quality of those supplements matters dramatically. There are
Monica Packer: are some, like, there's a doctor I work with,
Where we an x-ray
Jenn Trepeck: of the multivitamin that somebody took days ago, and then two days ago, and then [00:26:00] yesterday, and then today, right? Still in their system, you can see in an x-ray. 'cause the pill didn't even break down. It's entirely whole.
Monica Packer: That's interesting. Yeah. So
Jenn Trepeck: I'm a
Monica Packer: I'm a fan of supplementation.
Jenn Trepeck: it is
Monica Packer: Supplementation. Mm-hmm.
Jenn Trepeck: That
Monica Packer: That your body
Jenn Trepeck: can
Monica Packer: not only use,
Jenn Trepeck: right?
Monica Packer: right. Can not only break down, but then use Got it. Right. We call that bioavailability. Mm-hmm. And then bio. Okay. Okay.
Jenn Trepeck: Okay? Long
Monica Packer: story short.
Jenn Trepeck: it's going to require working
Monica Packer: with somebody.
Jenn Trepeck: who understands this side of the industry and these things to help you fill in those gaps, to help you figure out the. supplementation based on you and your lifestyle and your
Monica Packer: Habits
Jenn Trepeck: your health goals, and make sure that what you're getting are quality choices in the supplementation also.
Monica Packer: Well, because so much is unregulated too, right? So like you actually have [00:27:00] to
Jenn Trepeck: is that it's
Monica Packer: know the science.
Jenn Trepeck: regulated.
Monica Packer: It's highly regulated.
Jenn Trepeck: is
Monica Packer: It's just not regulated the way you
Jenn Trepeck: of foods being regulated.
Monica Packer: think, oh,
Jenn Trepeck: what
Monica Packer: is regulated?
Jenn Trepeck: is.
Monica Packer: I'm thinking FDA, like in all those,
Jenn Trepeck: so there's an, oh, an act
Monica Packer: act of
Jenn Trepeck: called dhea, D-S-H-E-A, and it's dietary
Monica Packer: supplement, something
Jenn Trepeck: I can't think
Monica Packer: uhhuh,
Jenn Trepeck: is.
Whatever.
Monica Packer: it
Jenn Trepeck: It
Monica Packer: regulates.
Jenn Trepeck: the claims that we can make
Monica Packer: About what is, and it regulates that what's in it,
Jenn Trepeck: like what
Monica Packer: what it says is in it is actually what's in announced.
Jenn Trepeck: Now,
Monica Packer: Okay. Just like with
Jenn Trepeck: enforcing
Monica Packer: those regulations,
Jenn Trepeck: is very
Monica Packer: costly,
Jenn Trepeck: and
Monica Packer: not.
Jenn Trepeck: done.
Monica Packer: Got it. Okay. So
Jenn Trepeck: let's
Monica Packer: be very clear. There are a lot of things allowed to be
Jenn Trepeck: that
Monica Packer: that I wouldn't recommend either, right?[00:28:00]
Jenn Trepeck: right?
Monica Packer: And so it's a little bit
Jenn Trepeck: of
Learning to
Monica Packer: to navigate that side of things too.
Jenn Trepeck: right? If
Monica Packer: If somebody like, so
Jenn Trepeck: huge
Monica Packer: huge guide flag
Jenn Trepeck: on
Monica Packer: supplementation, if somebody is talking about an disease
Jenn Trepeck: state that is
Monica Packer: is illegal,
Jenn Trepeck: you
Monica Packer: you cannot make
Jenn Trepeck: about
Monica Packer: about a supplement
Jenn Trepeck: a
Monica Packer: a disease,
Jenn Trepeck: because it is not a pharmaceutical.
Monica Packer: okay. So,
Jenn Trepeck: So, you
Monica Packer: know, it, it's interesting and, and it
Jenn Trepeck: gets,
Monica Packer: hairy and sort of complicated, but so I just say to everybody, like, even when it comes to supplementation, like use your spidey scent.
Yeah.
Jenn Trepeck: And
Monica Packer: And it's probably why also with supplementation, maybe you've tried something, it didn't get the benefit that you were looking for. It might not actually.
Jenn Trepeck: be that
Monica Packer: That nutrient
Jenn Trepeck: is
Monica Packer: is not what you need. It might be
Jenn Trepeck: that
Monica Packer: that supplement wasn't a quality.
Jenn Trepeck: of that nutrient,
Monica Packer: Mm-hmm. Your body wasn't even
Jenn Trepeck: down.
Monica Packer: down because none of them are coated.
Jenn Trepeck: Bind, you [00:29:00] know,
Monica Packer: Sure.
Jenn Trepeck: and fillers and
Monica Packer: Coating your body can't break down.
Jenn Trepeck: So
Monica Packer: Okay. So there's a lot. Everything,
Jenn Trepeck: everything. it was so simple and it's
Monica Packer: it's it's com.
Jenn Trepeck: industry has made it real complicated.
Monica Packer: it sounds like it needs a whole episode there. I mean, you mentioned you, you may need support with that. Is that like nutritionist, is that a dietician? Is that someone who can do those fancy tests with your blood? I don't even know what they're called.
Jenn Trepeck: Yeah,
Monica Packer: so functional lab testing, I
Jenn Trepeck: I have
Monica Packer: I have a little bit of
Jenn Trepeck: hate
Monica Packer: a,
Jenn Trepeck: some
Monica Packer: mm-hmm.
Because I think
Jenn Trepeck: it, Western
Monica Packer: medicine,
Jenn Trepeck: is, you know,
Monica Packer: you know, functional care.
Jenn Trepeck: because
Monica Packer: Mm. Essentially then
Jenn Trepeck: it's the
Monica Packer: it's the same thing. You
Jenn Trepeck: blood work and here's the
Monica Packer: the protocol versus like,
Jenn Trepeck: let's
Monica Packer: let's look at you. Yeah. Mm-hmm.
Jenn Trepeck: you
Monica Packer: You know?
Jenn Trepeck: But
Monica Packer: but with that said, I mean
Jenn Trepeck: somebody who's
Monica Packer: who's work based,
Jenn Trepeck: somebody
Monica Packer: who
Jenn Trepeck: access
Monica Packer: to
Jenn Trepeck: of brands
Monica Packer: you know,
Jenn Trepeck: You know,
Monica Packer: who.
Jenn Trepeck: [00:30:00] knows the suppliers, who knows who's
Monica Packer: Formulating
Jenn Trepeck: things. So sometimes it
Monica Packer: it might be like,
Jenn Trepeck: you
Monica Packer: you know, an actual farm
Jenn Trepeck: where
Monica Packer: where there's an herbalism.
Jenn Trepeck: Who can
Monica Packer: Hmm. Could just
Jenn Trepeck: you understand, or,
Monica Packer: help
Jenn Trepeck: sometimes it's like a traditional
Monica Packer: Chinese medicine
practitioner
Jenn Trepeck: or
Monica Packer: Right. Like
Jenn Trepeck: the
Monica Packer: the other side of that is like, I do a lot in my,
Jenn Trepeck: in
Monica Packer: in my practice with it.
Jenn Trepeck: you
Monica Packer: You know, there are tools that we have and people
Jenn Trepeck: who can
Monica Packer: can help answer questions.
Jenn Trepeck: questions or
Monica Packer: Got it. Look at.
Jenn Trepeck: label of something that you're already taking.
Monica Packer: And I think what, you know, a big takeaway there is, let's go back to the roots of what we were doing this discussion about is, yeah, food first. But also like with that, if you're just heading in the right direction, then you're doing it right. And if you're ready to fix some bigger issues with symptoms that you're having that's when you can go a step further and get support and get help and find the people that are right for you.
But you've just given us some good things to watch out for, you know, make sure this. You know, these people are educated in this field and can [00:31:00] individualize what they recommend instead of just prescrip scribing,
Jenn Trepeck: of poor nutrition.
Monica Packer: okay?
Jenn Trepeck: So we must
Monica Packer: Hmm.
Jenn Trepeck: with the protein,
Monica Packer: Quality.
Jenn Trepeck: where we started this conversation. A lot of the things you might be experiencing may remedy themselves when we start to get these nutrients in place from food. And then we can go, here's where I
Monica Packer: I need to fill. Got it. Yeah. Okay. So let's go back to the, the foods then and the quality foods. This is gonna be a little bit more rapid fire.
Jenn Trepeck: You
Monica Packer: you've given us some good recommendations already about Greek yogurt, eggs. So let's, let's go from there. Those are the ones at the top of my head that I remember you mentioning
Jenn Trepeck: We
Monica Packer: food sources.
Oh, yes, that's right. Uhhuh.
Jenn Trepeck: a, a plant-based source. if
Monica Packer: You're looking for more of the plant based, horse
Jenn Trepeck: seeds are also great. Chia seeds are
Monica Packer: free, and this is for protein and fiber, like putting them together, give you protein and fiber. Mm-hmm.
Jenn Trepeck: And
Monica Packer: and the thing about like hemp seeds or
Jenn Trepeck: seeds, like you can look at a label and it's gonna tell you,
Monica Packer: chicken,
Jenn Trepeck: right.
And
Monica Packer: And [00:32:00] then you can go on with what we talked about. Yeah.
Jenn Trepeck: you
Monica Packer: You know, animal protein
Jenn Trepeck: I
Monica Packer: I find to be very simple and.
Jenn Trepeck: Right?
Monica Packer: That's how we're using our hand to measure. Mm-hmm.
Jenn Trepeck: I
Monica Packer: I always say
Jenn Trepeck: lean
Monica Packer: protein,
Jenn Trepeck: But
Monica Packer: eat what you like.
Jenn Trepeck: Don't eat what you
Monica Packer: You don't like,
Jenn Trepeck: And
Monica Packer: I don't believe that red meat is the enemy. I think,
Jenn Trepeck: you
Monica Packer: you know, in
Jenn Trepeck: of these
Monica Packer: documentaries
Jenn Trepeck: that
Monica Packer: have told us,
Jenn Trepeck: to all be plant-based,
Monica Packer: here's the thing.
Jenn Trepeck: everyone, hundred
Monica Packer: percent of people
Jenn Trepeck: health
Monica Packer: will
Jenn Trepeck: if they eat more plants. Full
Monica Packer: improve,
Jenn Trepeck: But
Monica Packer: but there is zero evidence
Jenn Trepeck: that
Monica Packer: that hundred percent of people
Jenn Trepeck: Operate
Monica Packer: best at hundred percent.
Jenn Trepeck: So when it comes to all of
Monica Packer: that.
Jenn Trepeck: you know what, they're not looking at the quality of the meat that these people are eating that are
Monica Packer: Are
Jenn Trepeck: these issues in their blood that are creating
Monica Packer: creating these health. Okay, so [00:33:00] our food supply
Jenn Trepeck: has
Monica Packer: sort of
Jenn Trepeck: butchered, no
Monica Packer: no pun intended.
Jenn Trepeck: our,
Monica Packer: you know, our
animal protein,
Jenn Trepeck: So.
Monica Packer: so
Jenn Trepeck: Grass
Monica Packer: fed, organic red meat. I would recommend
Jenn Trepeck: over
Monica Packer: for
Jenn Trepeck: some of
Monica Packer: of these,
Jenn Trepeck: meats for
Monica Packer: for those who are.
Jenn Trepeck: attempting to be more plant-based. If we
Monica Packer: If we go back to what actually exists. Yeah. Okay.
Jenn Trepeck: Speaking of the
Monica Packer: internet cottage cheese.
Yeah.
Jenn Trepeck: got a
Monica Packer: a lot of
Jenn Trepeck: Hype for
Monica Packer: for a long time. Sure. I mean, I like it. I dig it. I dig it. Yeah.
Jenn Trepeck: not
Monica Packer: I'm not the biggest fan. Oh yeah,
Jenn Trepeck: I, something that is liquid and solid at the same time is just a little weird for me.
Monica Packer: sure.
Jenn Trepeck: Tip on
Monica Packer: on that.
Jenn Trepeck: put it
Monica Packer: it in a blender or you know, some sort of like processor magic bullet or
Jenn Trepeck: and just whip it till it gets smooth. And
Monica Packer: And then it's the consistency.
Jenn Trepeck: of like a
Monica Packer: Got it. Yogurt or sour [00:34:00] cream
Jenn Trepeck: or, you know,
Monica Packer: you know, you could
Jenn Trepeck: it
Monica Packer: in those
Jenn Trepeck: places. I
Monica Packer: I have clients who do
Jenn Trepeck: that
Monica Packer: to make
Jenn Trepeck: dips. So
Monica Packer: one will add
Italian dressing. Sure. The.
Jenn Trepeck: the whipped
Monica Packer: Cottage cheese, cottage cheese.
Jenn Trepeck: Thank
Monica Packer: you.
Jenn Trepeck: Put
Monica Packer: Put that in the fridge with, in
Jenn Trepeck: Susan with a
Monica Packer: a bunch of cut up vegetables around it and like literally put the entire LAC
Jenn Trepeck: in the
Monica Packer: fridge so that
Jenn Trepeck: you open the fridge,
Monica Packer: it's, you open the fridge, it's right there. Yeah. Very easy to grab. That's really smart.
Other protein
Jenn Trepeck: things. So beans, lentils
Monica Packer: can be great.
Jenn Trepeck: Personally for me, my
Monica Packer: Doesn't
Jenn Trepeck: so well with them.
Monica Packer: like when I eat those,
Jenn Trepeck: I
Monica Packer: I.
Jenn Trepeck: that
Monica Packer: blood sugar spike and drop where
Jenn Trepeck: am
Monica Packer: I'm tired. Hmm. Those things. Mm-hmm. So
Jenn Trepeck: I
Monica Packer: do a lot better
Jenn Trepeck: with the
Monica Packer: animal source.
Jenn Trepeck: So that's where
Monica Packer: where I say guidelines not gospel. Mm-hmm. Around with it.
Jenn Trepeck: and
Monica Packer: And then reading the
Jenn Trepeck: to understand seven
Monica Packer: grass is like
Jenn Trepeck: ounce
Monica Packer: allows us to say, [00:35:00] alright, well if and
Jenn Trepeck: the beans and
Monica Packer: rice
Jenn Trepeck: are
Monica Packer: are my protein,
Jenn Trepeck: How
Monica Packer: much do I have to have?
Jenn Trepeck: to get a
Monica Packer: Get a proper serving here.
Jenn Trepeck: Right.
Monica Packer: So that's,
Jenn Trepeck: protein things. I'm trying to think if there are other easy to ones, but I'm always eat what
Monica Packer: you said, yeah. Apples and, and veggies, you know, you've talked about too, which is really great. We can reference that too. Fresh fruit. Mm-hmm.
Jenn Trepeck: know,
Monica Packer: know,
Jenn Trepeck: if. And the
Monica Packer: and the quality of our vegetables all is not the same as it once was, which is part of why.
Jenn Trepeck: it makes it, you
Monica Packer: You know, a
Jenn Trepeck: impact
Monica Packer: provided your body could break it down.
Jenn Trepeck: And
Monica Packer: so
Jenn Trepeck: we
Monica Packer: we still wanna choose those things, you know,
Jenn Trepeck: you know,
Monica Packer: and then.
Jenn Trepeck: add on, right? Supplement.
Monica Packer: Add. Okay.
Jenn Trepeck: Yeah,
Monica Packer: This is so helpful. You know, going back to the standards though, 'cause I think one thing we, you talked about having four to six ounces a meal, two to three ounces of protein for a snack.
What's a good day? Target, like four ounces. For protein.
Jenn Trepeck: we will
Monica Packer: Just [00:36:00] add it up, right? Mm-hmm. We have three meals a day
Jenn Trepeck: And
Monica Packer: and maybe a snack, right? So a meal
Jenn Trepeck: last
Monica Packer: you.
Jenn Trepeck: four to
Monica Packer: to five, maybe five and a half hours, depending on how much you have
Jenn Trepeck: at a
Monica Packer: at a time. Right.
Jenn Trepeck: A
Monica Packer: Snack is gonna last you one to two depending on how much have,
Jenn Trepeck: So if
Monica Packer: we're up at five, 6:00 AM
Jenn Trepeck: going to bed at 10:00 PM right?
We
Monica Packer: We might have.
Jenn Trepeck: three meals and a snack, right? Well,
Monica Packer: Well now we're looking at.
Jenn Trepeck: And now you're making me do math in my head.
Monica Packer: But, well, I thought around 20 ounces
Jenn Trepeck: 4, 8, 12, which now multiply that by
Monica Packer: by seven.
Jenn Trepeck: to get the grams. It's 140 grams. Like that's on target with everything you're hearing on the internet, which is why I say go with the guidelines.
It's all going to even out. You're gonna get to that place if you're going to these guidelines.
Monica Packer: Mm-hmm. And again, guideline's not gospel too, so [00:37:00] that's why I'm always like, okay, I may not be eating as much protein as I'm supposed to, but I'm still doing a lot better and heading the right direction.
Jenn Trepeck: notice how you feel like if you are
Monica Packer: Mm-hmm.
Jenn Trepeck: cravings, we might wanna up our protein. If you find that you are ravenous at night, we're probably undereating in the first half of the day,
Monica Packer: Yeah.
Jenn Trepeck: Like the things that we often feel like are a moral failing. Are really just the body communicating with
Monica Packer: mm.
Jenn Trepeck: So
Monica Packer: So if we operate from
Jenn Trepeck: the same team as our body and saying, I'm gonna learn the
Monica Packer: learn
Jenn Trepeck: of the body, what
Monica Packer: what is the
Jenn Trepeck: telling me? Right? My craving is telling me that I need more protein. My
Monica Packer: my.
Jenn Trepeck: is telling me I didn't eat enough, or my craving is telling me
Monica Packer: Because
Jenn Trepeck: because broccoli actually
Monica Packer: actually sounds good because,
Jenn Trepeck: to eat.
Monica Packer: yeah, yeah, yeah. I love that way of an ending on that intuitive note. Which is something I think we as also, as part of our [00:38:00] generation we've, we've lost that communication skill, and so that's something we work on.
Jenn Trepeck: even the
Monica Packer: the phrase intuitive meaning is a little bit of a pep
Jenn Trepeck: pet
Monica Packer: pep pee for me, because I think in his
Jenn Trepeck: the way
Monica Packer: way of every bag out there also, right, like
Jenn Trepeck: there is
Monica Packer: is an evolution
Jenn Trepeck: Of
Monica Packer: of going from, as you're saying, right, completely ignoring our bodies and following all the,
Jenn Trepeck: to only
Monica Packer: following our bodies. Trying to figure that out, right? There's a,
Jenn Trepeck: in that, and these
Monica Packer: a guideline.
Jenn Trepeck: me are that step,
Monica Packer: Like
Jenn Trepeck: are the
Monica Packer: bridge
Jenn Trepeck: right?
Monica Packer: Yeah. Allows us to start to
Jenn Trepeck: all of those things. We're not
Monica Packer: just,
Jenn Trepeck: a switch,
Monica Packer: Yeah.
Jenn Trepeck: though we expect that of ourselves.
Monica Packer: Yeah. And, and, you know, and I'll, I'll add intuitive eating saved my life. And then I also had to learn more about these things too, to make sure that I was actually eating enough.
Because, you know, still it's, it's still hard to listen to your body if it's been so detached for [00:39:00] so long. And you need some guidelines too to make sure that
Jenn Trepeck: exactly.
Monica Packer: you're, that you're eating enough and, and you know, living a life that feels good to you too. . I so appreciate that you'd be willing to teach us such a wealth of information. And I do wanna just add here the benefits you talked about of having, you know, making sure protein and fiber are a better part of your life as well as quality fat.
You talked about better hair, clearer thinking, better energy. Digestion, recovery, blood sugar, stabilized better, sleep so much more. Those are just like the tip of the iceberg. So this is why we're here. But I want to point them to your step before we ask the final question to send them on a more, like a very doable note.
So where should they go if they wanna learn more from you?
Jenn Trepeck: Absolutely. So my
Monica Packer: my podcast is.
Jenn Trepeck: Salad with a side of Fries. If that gives you any inkling into, you know, my mo we
Monica Packer: Call it Wellness without the weirdness.
Jenn Trepeck: and my
Monica Packer: That's so great. My website,
Jenn Trepeck: you. My
Monica Packer: my website is a salad, the side ofcom
Jenn Trepeck: All
Monica Packer: social media,
Jenn Trepeck: am at
Monica Packer: gen
Jenn Trepeck: J-E-N-N-T-R-E-P-E-C-K. Please [00:40:00] send a
Monica Packer: send a message
Jenn Trepeck: hearing
Monica Packer: from you is my
Jenn Trepeck: favorite thing.
So it might take me a minute to respond, but please
Monica Packer: Send a message. Love that.
Jenn Trepeck: and
Monica Packer: yeah, more of all of this everywhere.
Jenn Trepeck: you
Monica Packer: You know, there's information,
Jenn Trepeck: to get a free
Monica Packer: download
Jenn Trepeck: how
Monica Packer: how to work with.
Jenn Trepeck: and all that good stuff.
Monica Packer: Okay.
We'll link to those things
Jenn Trepeck: Yeah.
Monica Packer: always like to end with. What is one small way listeners can take action on what they learned today.
Jenn Trepeck: Start with breakfast within an hour to 90 minutes of waking up.
Monica Packer: Okay. Not of a whole other topic to talk to you about, but I will, I will stop myself now. I will stop myself now. But again, Jen, thank you so much for being here and we appreciate you and your time,
Jenn Trepeck: Monica, thank you. I
Monica Packer: Monica. Thank you. I appreciate it.
Jenn Trepeck: So fun.
Monica Packer: Oh, you were fabulous. That was really fun.
Jenn Trepeck: you.
Monica Packer: Well, I said I was gonna talk to you for 20 minutes.
Jenn Trepeck: I'm sorry.
Monica Packer: I'm sorry, my, my like [00:41:00] simple topic. You're like, you probably looked at there, you're like, not simple. Not simple, but I so appreciate that you'd be willing to teach us such a wealth of information.