Autumn, thanks for all your videos. I am a degree qualified nutritional therapist in the UK specialising in genetic nutrition. I’d love to recommend that you have a look at the more up to date research around optimal protein intake. Aim to get at least 1g protein per pound of ideal/target body weight. Most people would do well aiming for 150g protein per day if we need to give a generalised recommendation. For those reading this comment, this is nutritionally easy to do-for example: 1 chicken breast, 3 eggs, 300g Greek yoghurt, 200g beef.

@beaghmne2369

Ай бұрын

Thanks for this!

@hissykittycat

24 күн бұрын

True but in America where people eat about 200-300 g of carb a day and maybe only about 50 g or less of protein, 100 g is a good starter goal.

This diet with high quality protein is so important as you age! I’m 75 and finding the high quality protein diet has really improved my life. I don’t eat processed food, sugar or alcohol.. and very little carbs. I eat this way for strength and health.. not weight loss. My energy is fantastic and I’m working daily to keep and build muscle. I go yearly for bloodwork and so far, perfect…zero meds too. I do find the serving sizes daunting at times. (I’m 5’4” and 114lbs) But I find a pleasant place to sit and eat slowly… and it’s gone eventually!😂…I know I need the fuel and nutrition. Before I started this 2 years ago I never ate enough and I felt fine.. but not great. Now it’s remarkable the difference. Thanks for these ideas!! I love them and will be adding to my rotation.

@karenproietti8696

Ай бұрын

This is good to know, I’m 67 and need to lose 45 lbs of stubborn menopausal weight. Most food plans or diets don’t consider the post menopausal woman. Thank you!

Love chickpeas! I take 1/2 cup of chickpeas drizzle 1/2 tbs oilve oil on them sprinkle on some sea salt and toss them. Then i bake them in the oven on 400 for about 30 min and they are so good! I use them as my starch at dinner. They taste like popcorn!

@loissage3630

2 ай бұрын

Sounds so tasty!

@nancytorrisi2227

2 ай бұрын

Oh, this would be perfect for me because I crave chips!!

@joyce10309

2 ай бұрын

@@nancytorrisi2227 they are so good. I toss them at the 15 min mark so they dont burn.

@TeresaFields-ei2ku

Ай бұрын

😢😮😢

@nailahasabi8716

Ай бұрын

Sounds yummy 😋!

Other plant-based protein sources also include fava bean tofu (Big Mountain Foods has 64 grams of protein per pack) and pea protein crumbles (Plant Boss has 60 grams of protein per packet)! Vegans don’t need to only eat tempeh and tofu on repeat.

Wow this was amazing I had no idea - the visual were what I needed

This is great but I'm lactose intolerant. 😢 Can you do an episode like this for dairy challenged peeps. Your channel is great. Thank you.

@susannmarie1

Ай бұрын

Yes please, I would appreciate dairy free high protein ideas. Recently I discovered that dairy products are wrecking havoc with my gut. Now it's harder for me to get a healthy amount of protein in a day. Thank you.

@MM-pb6qh

10 күн бұрын

I was extremely lactose intolerant years ago, couldn't even eat pizza! After eliminating lactose from my diet and/or using the lact-aid pills or lactose free milk, I slowly started to test the waters by introducing yogurt and some cheese. Now, it's only milk or cream that reeks havoc on my gut. I simply avoid it an buy lactose reduced or lactose free milk. When it comes to lactose intolerance, we're all different...you just have to experiment. I hope this helps.

@pamcotterman7073

10 күн бұрын

And for some people it’s the ‘casein’ (milk protein) and not the ‘lactose’ (milk sugar), that cause gut issues. And that is me ☹️ Dairy is a problem for so many folks, unfortunately.

@MM-pb6qh

10 күн бұрын

@@pamcotterman7073 That sucks. I hope you get some relief using digestive enzymes for it.

@Skinnychelle48

2 күн бұрын

Yesssss, ppl always assume everyone eats dairy, I don’t either.

great tips Autumn! thanks! 🙌🏼

Thank you for ‘visually’ showing us the protein amounts 🤘🏻

Thank you for explaining this I have wanted to include more protein in my diet but didn't know how much per meal I needed to eat, this helps big time

Just signed up for the 21 Day IF bundle. Super excited to get started!

These visuals are perfect. Thank you!

Thank you for these awesome tips!!!

This was great, Autumn! I need more fish/seafood/plant based protein options…..Thanks!❤

Love it! So glad I found this channel!

Love your channel, really made me rethink my diet, I feel so much better!! Thank you

VERY well done. I know some folks are surprised at the volume necessary to get 100 gms of complete protein in research supported 30gm ‘doses’. Thank you, I have already forwarded this video-

I add spinach and red onion to my egg and cottage cheese mixture. It is kind of like a quiche.

Ever since I started watching your videos, I am more mindful about having enough protein in each meal. It has helped me feel full longer. My favorite recipe is cottage cheese or Greek yogurt with frozen berries and chia seeds heated up until jam-like texture. It’s one of my staple meals now. Thank you, Autumn🫶

Good stuff! I had no clue about breaking down the serving amts of protein. Explains a lot now. Thanks!

So helpful! Thank you!

thanks so much, Autumn!

Great video. I have been struggling with how much protein to eat and it has been very confusing. 😊👍🏻💜

Very useful video to understand the amount of protein that is in the various sources. Thank you Autumn. 👍❤️🇨🇦

@AutumnBates

2 ай бұрын

Thanks Guylaine!🥰

Food scales help so much when measuring ingredients.

@cindyfuller3917

2 ай бұрын

I was definitely underestimating how much I was eating! 😮

Thank you! This is so helpful!

These are great meal ideas👍

Thank you so much! I did feel overwhelmed. I’m 62 and needing to build muscle. It’s very difficult fitting in the 130 g a day.

I love cottage cheese, but I wouldn’t eat more than half a cup a day. Where I am, a half cup has about 25% of the RDI of sodium, so something to keep in mind.

@rachelmcgill8143

2 ай бұрын

A brand called Friendship Cottage Cheese has a "no added salt" option. My Whole Foods carries that brand.

Thank you!!❤

thank you. I had to slow down the vid as you talk soooo fast!

I love this content. Did you learn this in school or on your own?!

What do you think about beans, legumes,and lentils as a protein source?

@Jan-qv8ku

27 күн бұрын

I would love a video on this!

Great video Autumn! I have been tracking my protein intake for the past weeks (trying to lose body fat) and it’s safe to say I wasn’t getting nearly enough. Thanks for all your videos on how to incorporate protein. Could you share some tips on the best low carb fiber sources when eating sufficient protein and also watching your calorie intake? Also curious about your view on LDL cholesterol and red meat. Thank you!!! Love from the Netherlands

@AutumnBates

2 ай бұрын

Hi! Regarding the red meat question, I touch on it in this video: kzread.info/dash/bejne/ZqyGx6V_o6ncotY.htmlsi=gBipAods7N3EmNCo

@user-zv8xu1bq5j

2 ай бұрын

Thank you @AutumnBates ! ❤ I have a family history of high cholesterol and heart disease (as well as a family tradition of stuffing ourselves with carbs). I’m starting to think it has more to do with stress and and mental health issues than with red meat.

@rachelblack9545

2 ай бұрын

@@user-zv8xu1bq5j You should read Good Calories, Bad Calories by Gary Taubes

And for those about to go berserk on the fact that eating 6 eggs is much, it's not. I consume 6 whole eggs every day, my cholesterol, HDL, LDL levels are totally fine, and I feel like a powerhouse.

Hi Autumn I recently started following you and find these videos so helpful! I struggle to get my protein intake in and most dieticians/nutritionists in my country don’t seem to get that as a female you can and do need more protein🙄☹️ thank you so much for sharing such great content! Also our diary products aren’t as high in protein here and finding proper Greek yogurt is very difficult so I just add whey protein to bump it up - is that okay?

@YTStoleMyUsername

24 күн бұрын

She mentioned in the video she does exactly this - mixing protein powder with Greek yogurt. Or skyr if you can find it.

Thank you!🙏😊

You are awesome!!!

THANK YOU 🙏

The last week of April!❤❤

These are great options unless you're allergic to milk/can't have dairy products. It's frustrating that so many dairy-free options have SO little protein and are mostly made of highly processed garbage. I eat 130 g of protein a day, but it's a bit more of a challenge when dairy isn't something I can consume. Nuts/beans are great but the calorie count/carb count also poses a bit of a challenge when trying to stay lean.

@AutumnBates

2 ай бұрын

Still lots of other great options you can use! Eggs, beef, lamb, turkey, chicken, salmon, tuna, pork, shrimp, etc

@caririvers8544

2 ай бұрын

Same! I need more ideas for dairy free protein sources!

@CateBeauman

2 ай бұрын

@@caririvers8544 Siggi's has a yogurt alternative that's really tasty and has 10g of protein per carton (I find them at Whole Foods). It does have a little sugar, which is a bummer, but it's a nice way to get a little protein that isn't all animal food. Also, I use Truvani protein powders. They're expensive but really tasty (choc and vanilla). I add 2T peanut butter powder and a scoop of Ancient Nutrition collagen and have a 36 g protein smoothie after my workout. I do eat animal protein, but it grosses me out to only eat meat, and dairy isn't an option, so those are my go-to's for dairy-free.

@Sharpieasatack

2 ай бұрын

Agreed! I use cottage cheese but it does seem to cause breakouts and more redness in my face 😢

@CateBeauman

2 ай бұрын

@@Sharpieasatack I gave up dairy five years ago when I realized it was causing my very, very, VERY heavy periods and making my breasts incredibly large, lumpy, and tender (TMI, maybe!). As soon as I stopped consuming any form of dairy, the problems magically went away. If I ever accidentally consume dairy, the heavy period comes back, as do the huge, tender breasts. I'm a big believer that our bodies are constantly talking to us/communicating about what does and doesn't work for it. For me personally, dairy is definitely not worth it.

I like eating cottage cheese with hemp seeds and a spoon of tallow. I also have blended it with frozen fruit which also tastes good. Ive also mixed it with eggs.

I was pleased to see that you use Alexandre Farms A2 milk!! My holistic nutritionist recommended it to me. I can't afford to purchase it all the time but Sprouts and even Stater Bros has A2 milk in a different brand. Milk has never digested very well for me but A2 milk works!

Thank you great info so good to see the measurements you are amazing ❤your videos 🌹🇮🇪☘️🙏

Hi Autumn, thank you for your videos :) I bought the LMNT Electrolyte Drink Mix a while ago when I saw it has a large amount of salt. My two primary goals at the moment are to lose weight and cellulite. I was concerned the high salt content would increase water retention and make my cellulite worse, do you think this would be the case? Thank you 🙏

What are your thoughts on homemade ricotta and Greek yogurt. Any benefit to using those?

Autumn - have you done a vegan protein powder yet? Waiting waiting waiting ❤

@AutumnBates

2 ай бұрын

Not yet!

To we metric users. Look on the nutrition label of the product. See how much protein is contained in 100gms of the product. Eg- hope this correct. Autumn? 🤞🤞🤞 The cottage cheese product I have says for every 100gms = there is 12gms of protein. So how much do I need to eat to get 30gms protein? 30/12=2.5 so I’d need 100(gms) x 2.5 =250gms I’d need to eat 250gms of cottage cheese to reach 30gms of protein. Clears as mud? Hahaha But always use the nutrition panel to calculate the protein. Not just the weight. I asked little Miss Brainiac Autumn the same Question a while back. 👍💖

Autumn, do you strain your cottage cheese before cooking with the eggs?

Hi Autumn I have a question, how long after breaking my fast can I have sugar in my coffee?

Thanks for sharing!!! I’m allergic to dairy and chickpeas…and 100 other things 😑. I think you have other videos for the dairy intolerant.

Do you count the collagen powder as part of your daily protein intake?

Another great video. Need some tempeh recipes. Made it once. Was questionable. Little hard. Hmm. Help 😂

There is a company Big Mountain foods that now makes Favabean tofu 64 grams in the block! It can be hard to find but they carry it at my local Wegmans.

I just want to take the time to point out that I also lick the shaker once I've prepared my smoothie :D

Can you please explain your point about tofu not being fermented and why that isn't ideal? Tofu is one of my main protein sources. x

@rachelblack9545

2 ай бұрын

Unfermented soy is high in "anti-nutrient" molecules that block mineral absorption. There is a book called The Whole Soy Story which explains the varius issues with soy.

Thank you for all the tips and recipes! Could you do a video about having all the protein, but not have a cholesterol problem.

@lauras4472

22 күн бұрын

You should talk to your doctor about reducing your cholesterol

@user-oy3kd6so5b

22 күн бұрын

I don’t have a cholesterol problem. It seems with this much protein you could develop a cholesterol problem.

@user-oy3kd6so5b

22 күн бұрын

@@lauras4472 I don’t have a cholesterol problem. It seems like this could give a person a cholesterol problem.

I recently moved to Thailand so protein powder is not readily available as in Australia. I recently saw some smoothie recipes using beans. Do you think this is a good option? Thanks in advance as I really value your opinion.

@user-rd8yv4kj9x

Ай бұрын

Order it online

Skyr is my favorite protein option for breakfast. ????Can you make homemade skyr the same way as homemade Greek yogurt????

@AutumnBates

2 ай бұрын

So I’ve recently started to look into it since we eat so much Skyr and it turns out it’s actually made quite a bit differently than Greek yogurt - it’s actually made more similarly to cheese! Once I have it down, I’ll share it with the community ❤️

🌞 Thanks, Autumn! ⚘️ 🌬 ...🕊♥️✨️

Good morning Autumn thank you for the video. I have to give you credit for getting me to up my protein level and it's made it's quite a difference Not to make this long but I think for most of my life I've been under proteined Not sure that's really a word but anyway thanks again.

@AutumnBates

2 ай бұрын

You are so welcome!

@lisaoutinen8692

2 ай бұрын

Most of us are. Had no idea to be honest.

What are the macros in the waffles?

What is "skier"? Thanks for the info.

Hi, FYI..I took you protein link and it has an error with the display? Thanks

What if protein seems to make you constipated or gives digestive issues. I couldn't tolerate increasing to this much and backed off, any suggestions to mitigate that effect?

@tamick2000

Ай бұрын

I understand you need to up your intake slowly, like over a week. You also need to make sure you are drinking enough water and fiber. Experiment by adding more water and some fiber sources beyond what you do now to find improvement.

Remember, canned SMASH fish and chia seeds are high in protein and other nutrients. If you don't like the fishy taste of the canned fish, add about 1T of ACV and 1 tsp Pete's hot sauce to the fish before smashing.

I dont eat eggs or avocado, are there ant other substitutions that I can use?

When adding the eggs to the cottage cheese, is that then cooked ?

@AutumnBates

2 ай бұрын

No it’s when first scrambling the eggs before cooking

Can you comment on sources of protein that are quick and easy? Like grab and go. I often have to run out the door to takw my kids somewhere and I grab a beef stick. But starting to feel like even 1 of those is too much sodium. And to get 30g of protein with beef sticks, you need to eat 3.

Hi Autum, I’m hoping you see this comment! so I have quite a few things going on first of all at this moment I am not able to work out and have not been able to for a couple of years. Reason being, I found out that I have severe osteoporosis. I found out because I was diagnosed with a compression fracture in my T9 and 21 I was told in August 1922 that my fracture had healed. However, the pain that I had when the fracture occurred continued and also radiated around to my left side near my rib cage walking more than 10 minutes would increase my pain to 10+ because of this inactivity I have gained 10 pounds. I’m trying desperately to try to drop that 10 pounds actually 15 would be more desirable. Unfortunately, a week and a half ago I was diagnosed with another compression fracture, and the first fracture did not completely heal. I have tried desperately to research nutrition to help me to help my bones become somewhat stronger. I have been told by my endocrinologist that I can only hope to increase the bone strength a little at this point. I know that protein is extremely important in my diet. I have also been told that my LDL cholesterol is a little high so my concern with eating full fat Greek yogurt worries me. My husband has been helping me make your homemade Greek yogurt for several months now and I really love it, but I am considering to switch to making a nonfat. Otherwise, I eat relatively healthy. I know that I am not getting 90 g of protein days. My medication that I take for pain management takes away my appetite. I am a hot mess and I would appreciate any insight that you could share with me.

I’m still a little confused , should we be measuring the oz before or after cooking?

@mamokamika4212

2 ай бұрын

It depends on your protein meat. If you have cooked/baked chicken breast or sliced cooked steak- you weight the cooked meat base on grams of protein per 100 g of cooked meat. If you have raw chicken breast or raw steak, you calculate the grams of protein of 100 g of uncooked meat. For example 1 lb of ground beef 85/15 would have suggested serving for 4 oz (1/4 of the package) raw uncooked beef. If you need more than suggested 1 serving, do 1 1/3, 1 1/2 or do 2 servings to get the amount of your protein you need in grams.

Why is calorie trackers not recommend?

Thanks for the protein video, but what do you do when you have to watch your cholesterol? Most of those items aren’t really good to eat when watching cholesterol.

22 күн бұрын

There's a number of different md's discussing your triglyceride levels are much more important than your cholesterol.

Do you need to worry about the sugars in the skyr or Greek? I always try to choose the lowest sugar greek, which is usually oikos.

@AutumnBates

2 ай бұрын

I only look at the added sugars, not total. Most of the natural “sugar” in yogurt is fermented anyway.

@kirie_cupcakes

Ай бұрын

@@AutumnBates oh ok, thanks!

I’m a vegetarian so how can I modify foods to keep the protein at 100g?

Good info! Thank god we're beginning to regain some reason around high quality protein and all the weird demonization of animal products in recent years. Never felt worse in my LIFE than during the 6 months I cut out meat and bought into the plant based programming. Felt weak, frail, mentally dimmer, snacking constantly, inflammation everywhere...just terrible.

@YTStoleMyUsername

24 күн бұрын

Yeah all those factory farms shut down and now meat & dairy is fresh healthy & organic again thank god.

@richardbicycle5262

24 күн бұрын

@@YTStoleMyUsername you can get high quality stuff all over the place...who says you need to buy factory farmed garbage? Although I'd take a big, fat factory steroid chicken over a frankenstien seed oil, soy burger every single day of the week.

How can 1000 mg be safe for the salt intake on the powder drink? It also has natural flavors which is also a label hiding behind what the real ingredients are. Also, if I don’t eat meat as a vegetarian how do I get the recommended amount of protein?

You think protein causes high cholesterol ?

ProPro🙌🏼🙌🏼🙌🏼❤️ I don't always get 100 grams, I need more, but I do get a lot each day and the more I get in the more the cravings and hunger is completely gone. It's a neat ordeal ❤love science lol

@AutumnBates

2 ай бұрын

Yes!!

I love this focus on bumping up protein, esp for women. But beef is absolutely a no go in my house with heart conditions in my husbands family, and it’s terrible for the environment. Also I’m lactose intolerant. Can you do a video that shows how we can get to this protein count with plant based diets? Or non dairy diets?

@AutumnBates

2 ай бұрын

Hi! You might want to check out my video on red meat and these issues here: kzread.info/dash/bejne/ZqyGx6V_o6ncotY.htmlsi=gBipAods7N3EmNCo

I’ve heard that you shouldn’t eat a lot of beef because it causes heart diseases. Can you do a video on this.

@AutumnBates

2 ай бұрын

I’ve done a video on this! You can find it here: kzread.info/dash/bejne/ZqyGx6V_o6ncotY.htmlsi=gBipAods7N3EmNCo

Hey Autumn, how do you get the 100 grams of protein into your day if you’re fasting and only eating in a 4-hour window?

@lauras4472

22 күн бұрын

You dont

Would like to bye LMNT but they dont send it to Norway 😞

If your included 30g protein per meal, does that mean you would need to also include 30 of veggies and a carb?

@AutumnBates

2 ай бұрын

I don’t count carbs, I just focus on quality and eat until satisfied. I share the details with this video: kzread.info/dash/bejne/hGShxbqqcbewgLQ.htmlsi=jEWRkL5-oLGrs2d7

I’m so confused… your calculations state I shouldn’t eat more than 60?

Very difficult when you’re allergic to dairy and egg whites. I also can’t eat a lot of beans or legumes due to SIBO and I don’t like grass fed beef or any red meat.

@lisaoutinen8692

2 ай бұрын

Conventionally raised beef isn’t to bad for you it’s better than other sources of protein. There’s also a difference between grass fed and grass finished. Just eat whatever beef you like.

@roberta9428

2 ай бұрын

@@lisaoutinen8692 I don’t like any red meat.

Could you have 1 percent or fat free cottage cheese

I missed not seeing Sage

@skillsmany2235

2 ай бұрын

We miss Sadie too! 🦴

@cathi7610

2 ай бұрын

@@skillsmany2235 , Sophie is their doggie.

@skillsmany2235

2 ай бұрын

@@cathi7610 Thanks! 🦴♥️

❤

But the calories?

I'm one of those weirdos that love a whole mess of eggs with bacon! Delish and tons of protein 😋

Does cooking foods destroy any of the protein? I just wondered if it’s better to always have at least some uncooked like the cottage cheese or Greek yogurt.

Thanks! I've got to lose weight 😜😁

No eggs, dairy or beef or pork, for me

🔥💪💪🏽🔥🌿🏅🏆👍🏽👍

Not me eating my good culture watching her weigh it out

Autumn marrying Brandin Stephens

Sign me up.

But you left out shrimp!

🌷🌷🌷🌷

I'm confused as to why you'd include tuna in this video when it's full of mercury. Why not wild caught salmon, mackerel or sardines? I would have been interested to see about the protein in those since they're actually good for you.