Pod Insights Change Wired How I structure my meals for energy, ideal body weight and long-term health as a Master Health, Fitness and Nutrition Coach. How I structure my meals for energy, ideal body weight and long-term health as a Master Health, Fitness and Nutrition Coach. Change Wired
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About this episode The quickest way to feel better isn’t a trendy meal plan, it’s making food choices you’ll still be grateful for tomorrow. I walk you through my personal, real-world nutrition routine as a master health coach and nutrition coach, including exactly what I eat for breakfast, lunch, and dinner and why. We talk protein timing for recovery and mental focus, fiber targets for gut health and fullness, and how I structure meals to avoid the midday crash. You’ll hear the practical details: eggs and fat...
Transcript 0:09 Speaker 00 Hey guys and welcome back to another episode of Change Wired Podcast. My name is Angela Sharina, I'm your host, I'm your master health coach, executive coach 360, and just someone who is obsessed and passionate about unlocking more and using more of our human potential. So together we get to live extraordinary lives as long as possible, experiencing it to the fullest and creating a maximum positive impact in the world that, in a way that we care about. You know, guys, in general, I am a huge fan, proponent, and trying to do my best to popularize this idea of long-termism, thinking not just about
0:54 Speaker 00 today and here and now, what we want, what we want to achieve, what we want to create, who we want to be, what we want to enjoy, but also about this fact that tomorrow, whether that's specifically tomorrow, or a week from now, a month from now, a decade from now, you want to enjoy your life and the world around you just as much. And it would be really sad if you do a lot of things to enjoy today, but at the same time at the cost of good tomorrow. You know, I shared this with a client of mine, this idea of
1:34 Speaker 00 thinking about tomorrow when making my choices today. And it's not to say that you always need to think about tomorrow and never get to live today, but it's this understanding that perhaps there is a middle ground, a middle way, where you get to enjoy today, but at the same time, you don't do it at the cost of tomorrow. So, a simple example, whenever I'm, you know, it's evening, I'm tired and I want to just stay up, I don't know, watch Netflix, eat a bunch of chocolate or whatever, you know, my mind crazy at that moment. Whenever I think of doing that, I remind myself that I'm someone who truly enjoys waking
2:17 Speaker 00 up in the morning, full of energy, feeling my absolute freaking best and getting after my day, whether that's enjoying it with friends or doing the work that I absolutely love, or just enjoying my workout first in the morning and waking up with my mind so fresh that I can start writing, which I do every day right away, no caffeine, nothing required. I can just sit and write and it's as clear as the clearest sky on the clearest day. That's what I truly enjoy. And yeah, you know, some chocolate and Netflix might sound fun, kind of, but also very empty. And the next day you wake up and you're like,
2:57 Speaker 00 yeah, I feel like shit and I did not really enjoy it that much. That's not to say that you can't enjoy chocolate a little bit. Every Friday night after my dinner, that's usually around five or six P M. I enjoy a cup of hot skinny chocolate and I feel totally fine with that. And I feel if I feel like watching, I don't know, twenty minutes of Star Trek or Friends, I do just that. And it doesn't feel like I'm stealing from my tomorrow or from today. It feels very like nourishing and balanced. So that's the kind of ideal I want you to have, to enjoy your days today in a balanced, nourishing way. And then also
3:38 Speaker 00 investing into your future and not sacrificing the joy of your future self for what your present self wants to do or binge on or, you know, whatever that desire craving is. That being said, let's get into the topic of our today's conversation, which is, I'm going to share with you what I do with my nutrition as a master health coach, as a nutritionist, as a nutrition coach, as someone who helps people to lose weight, to maximize their health and performance and longevity and being qualified to do so and certified and having eighteen years of experience working from a wide range of
4:20 Speaker 00 People actually, these days I work with leaders, business owners, not someone who considers themselves professional athletes. But before, I used to work with professional athletes who do physique shows or bodybuilding shows or wrestling for a living, also some CrossFit athletes of high level. So I did all of that as well and I ran weight loss retreats and I had my juice detox company and helped a lot of people to dial in their weight, their looks feeling good inside and out. So that's what I also did. And I'm always keeping myself recertified and updated on all the current knowledge. And then as a good coach would, I also practice it in my own life and with my clients
5:04 Speaker 00 and get to learn a lot from that as well. So today I'm sharing with you what I do with my nutrition and why. I'm not saying that this is how everyone should do it, but I'm going to explain the logic behind that. And then you can decide what you want to do with this knowledge or not. And also to give you a little bit of context, I'm not someone who is trying to do it all, to maximize. I'm trying to feel good and look good now and decades from now. That's my main objective. I'm not some sort of professional athlete. I, most of my work is on my computer, working with my clients on their health. But I'm sitting in front of my computer and just making sure that every thirty minutes
5:45 Speaker 00 or if I'm in between sessions, every hour I wake up, I do some movement stretching. So I also support blood circulation, oxygenation of all of my body and I don't get pains and strains because a lot of my work is sitting. I also stand up from time to time to work on my computer, which is also helpful. So that is what my usual day like and that is what I do to support it, to support myself. Now, as a normal human, I consider not someone, again, into professional sports, but normal human who is trying to feel and look their best, not just now, but also decades from now. So without further ado, here's what I do.
6:30 Speaker 00 First of all, every morning I do go and work out and sometimes it's gym sessions, it's weight training, sometimes it's cardio training, which my favorite is body combat from Les Mills or something. I love group cardio classes. Sometimes it's, I'm lucky enough to live in Cape Town and sometimes it might be hiking a mountain. Sometimes it might be some high intensity interval training, sometimes at least once a week it's yoga. And if on someday I just feel like walking a lot, that's exactly what I'm gonna do. So that is the first sort of couple of hours of my day, meditation, hydration, working out, movement.
7:10 Speaker 00 And then after that, in about three to four hours, usually my breakfast starts, like if I wake up around five or thirty, I might have my breakfast around eight A M. And I, before that, I might have coffee or I might get my coffee. When it's eight A M or nine A M, I try to drink it by ten A M. Finish drinking my coffee because I go to bed at eight thirty to nine. And that twelve hours I found works the best for me when it comes to having good, deep, quality sleep, stopping my caffeine that early. Some people are more sensitive to caffeine, some less. I find myself on the more sensitive side. I did not do yet.
7:53 Speaker 00 Haven't done yet any genetic testing to figure out whether I'm a fast metabolizer of caffeine or slow. But I do do know that I can't sleep with caffeine in my system. So that's that. For breakfast, I usually have my two boiled eggs that I pre-boil in advance for the whole week. I usually have some sort of fatty fish, sardines, salmon, usually canned because I just, I don't like cooking in the morning. In general, I like to be cooking once a day and usually it's dinner. For breakfast and lunch, I don't cook much. I usually have it again, pre-cooked, pre-boiled, done, or I have it out somewhere, which is really rare occasion.
8:36 Speaker 00 So I boil my eggs, I have about one hundred fifty grams of sardines or salmon or some sort of fatty fish for omega threes and additional nutrients and to get my forty grams of protein in and early. I usually then would have a banana for potassium, fibre, and I just love bananas. And after workout, it's really amazing. I usually would have some vitamin C fruit source, which is whether that's guava, kiwis, oranges. Vitamin C is one of the body's major antioxidants that also helps to build collagen and to heal and obviously important for your immune system, for your skin, like for so many things.
9:20 Speaker 00 Vitamin C is super important. So I do supplement and I'm gonna get into that just now. But I also like to have it in the morning in my food as well with fibre and all the additional nutrients. So bananas, some about two hundred to three hundred grams of vitamin C fruit. And I'm gonna have ten grams of dark chocolate. These days it's eighty percent sugar free, sweetened with erythritol, local chocolate in South Africa. Then I have a couple of seed crackers with sunflower seeds, sesame seeds, flax seeds with additional omega threes and minerals and vitamin E, which I almost never get enough from my diet.
10:06 Speaker 00 But still, I enjoy those crackers. And I take my supplements, which is a dish, well, let's start with the basics, which I, from the research, really good based on long term studies. I recommend everyone to take their multivitamin. Morning is really good time to do that with your breakfast. On top of that, I personally take additional omega threes. I also recommend to everyone to do so as well. I, I found that for my wellbeing, good mood, energy and functioning, two point five grams or more of omega threes is like really, really good. And so I eat my fatty fish every single day.
10:47 Speaker 00 And on top of that, I supplement with usually one point five grams, no less than that of omega threes in a form of supplement. I also take my magnesium two times. Times per day. So in the morning I would take half and then at night I would take half of I you I personally take additional vitamin C in the morning, five hundred milligrams. And I usually take one five hundred at night as well. Creatine, I also put it in my drinking water, five grams a day. And I just spread it out and I'm just looking at my supplements and that is my regular stack. So again, multivitamin, omega threes, magnesium, creatine.
11:32 Speaker 00 And vitamin C. And last but not least, electrolyte that goes into my workout water. My electrolyte these days has potassium, magnesium, sodium. And glutamine, which is supposed to be really good for your gut health and for your energy as well. So that's on the supplement and breakfast side. Some of the key things that I'm trying to hit here is my protein target. The timing of the protein is important, not as important as amount total per day. But breakfast and dinner, that's where you wanna maximize your protein due to protein synthesis and recovery processes overnight.
12:12 Speaker 00 While you're sleeping, so your body has enough protein and in the morning after the fast, and especially if you work out in the morning as well, you need that protein. Plus, your digestion is the best in the morning and for more earlier in the day. And what else? And then if you eat enough protein for breakfast, you are less hungry during the day. You're it's just easier to resist all kinds of cravings and your metabolism and also your focus. Protein is very important for focus of your mind, for clarity of thinking, for things like motivation, because it helps.
12:50 Speaker 00 It is a building block, some amino acids for dopamine, which is needed to create a sense of motivation, of clarity of focus. And your drive, right? Dopamine is very important. So that's what I do nutrition wise in the morning and why. And also in the morning, I try to hit those fiber targets early. So I get the fullness of the stomach and I feed my beneficial gut bacteria that creates good moods. And in general helps to support well being on all the levels we are yet to understand. And vitamin C, again, I'm trying to hit it from foods as well in the morning. Then about noon or one P M I make a very light lunch.
13:34 Speaker 00 Usually it is one hundred fifty to two hundred grams of blueberries, fresh or frozen. And I then put a scoop of protein powder, which is usually about twenty grams of protein and about two hundred fifty grams of plain yogurt with probiotics in it, live yogurt. No sugar, no flavorings, just the probiotics and regular milk yogurt. Usually medium fat, I don't go for like low fat because my food is already quite low fat. But that's just again me, I usually recommend low fat for most people, just because you don't actually need all that fat and additional calories, but some is always good, some you need.
14:19 Speaker 00 So I have this yogurt protein, my protein powder usually has flavor these days. I'm having hazelnut proline, which tastes like dessert, but it is sweetened with stevia, so it's sugar free. I put it that into my yogurt and I mix it with my berries and it's really delicious. Feels like a dessert, hits all the numbers, so to speak. We continuously build up that fiber, vitamins, minerals in that lunch. I have probiotics, also you have additional calcium and you know, other vitamins and minerals that good quality dairy products have.
14:57 Speaker 00 And it's filling, but not, doesn't produce that midday slump effect that usually happens if you have heavy and carb rich meal. So that is my afternoon meal. Usually at that afternoon, I would have additional supplement of calcium.
15:21 Speaker 00 And vitamin D three in it. Calcium is very important, one of the most important minerals for the function of your nervous system to do proper contraction of your muscles, but also of your digestive tract. Calcium is important to also relax your nerves and to produce state of rest and digest. Calcium is important as an electrolyte and as a bone builder, teeth builder, this like structural material as well. And I don't eat enough dairy products or other foods to get enough calcium. That's why I supplement with fifty percent of your daily need, which is about five to
16:06 Speaker 00 six hundred milligrams of calcium per day. And I usually try to combine the same nutrients so they are better absorbed, which is why I take my calcium in the afternoon with my yogurt that also has calcium. So that is my lunch. And then dinner somewhere around five P M. I'm an early riser, early go to bed person, so I also eat my dinner early. So I have three to four hours before my sleep time, which is very beneficial for good quality sleep. And in general, your digestion and your hormones like insulin, different digestive enzymes that are important for digestion are optimized when you eat early.
16:50 Speaker 00 And then again, it contributes to better sleep later on. So my dinner usually is about two hundred to two hundred fifty grams of protein rich food, which is fish, meat, uh, uh, some sort of beef means these days, usually a low fat to lean or extra lean. And then any sort of fish, if it's chicken, it's usually a skinless, whether those thighs or chicken breast. Or from time to time, I eat, well, at least once a week, I eat things like chicken livers, which are in a category of organ meats that have a lot, a lot of nutrition. It's like nutrition powerhouse.
17:32 Speaker 00 So at least once a week, I make a nice dinner with that. Besides that, that is like the number I'm looking for. So I get additional sixty to seventy grams of protein in my dinner. Uh. When I say, you know, two to hundred fifty grams of protein-rich foods, that is actual food. When I say sixty to seventy grams of protein, that is protein as a nutrient. And per, an example, per one hundred grams of chicken breast, you would get thirty grams of eh protein, actual nutrient, right? So I'm hitting about two hundred, two hundred fifty grams of protein-rich food, that is actual weight of the food.
18:13 Speaker 00 And then on top of that, about four to six hundred grams of vegetables. There is usually three hundred grams of green vegetables and on top of that, some starchy thing, about one hundred fifty grams, like potatoes or pumpkin or butternut or some, or sweet potato, something on a starchy side. Sometimes it's a cup of cooked beans, garbanzo beans, black beans, cow peas, like all kinds of beans. I usually have those two to three times per week, which are great sources of fiber, the best source of fiber. It's super good for your gut bacteria.
18:51 Speaker 00 And then also I have some mushrooms, some tomatoes, either cooked or fresh, some salad greens, which I eat fresh, some spinach I'm gonna put into my cooking. All in all, about again, four to six hundred grams of vegetable in that dinner. Do I eat stuff like pasta? Really to never, just because my meal is already a lot and I'm super full. And I don't consider, like, in general, whole food vegetables, even like potatoes and sweet potatoes, are a lot more nutrient-dense and filling than pasta. That's why I don't eat pasta, because it's boring, flavorless,
19:34 Speaker 00 and it doesn't have that nutrition that I actually wanna get more of in my body. Nor is it that filling as more, like, bigger, fuller vegetables. So for all of these reasons, I don't eat bread or pasta, just because, again, they don't have as much nutrient, I don't like them that much. And I'd rather eat my carbs in fruit and vegetable, which also seem to be more beneficial for your health, fiber and all of this stuff, and more nutrient-dense. And that concludes my dinner. Usually during the day, I have a lot of herbal teas, like peppermint, chamomile, rooibos, all kinds of herbal teas. From time to time, I add a really
20:18 Speaker 00 low-fat coconut milk or almond milk. And yeah, that's about it. On occasion, I also have things like rice crackers when I feel like something crunchy and I wanna have more carbohydrates without fruit and vegetables. I might have a cup of skinny, sugar-free, but sweetened with erythritol or other good sweeteners, what considered to be at least somewhat healthier and natural. I might have a cup of hot, skinny chocolate after my dinner, usually on Friday, like I deserved it with some rice crackers, and that fills my cup. But then again, like
21:01 Speaker 00 once a week, from time to time, I also might get on a kick of eating a lot, a lot of nuts. Like, I always say, it's me replenishing my vitamin E source that I don't get enough of.
21:16 Speaker 00 That usually might happen like a couple of times per month where I can eat like 200 grams of usually almonds or macadamia nuts. So that's my nutrition. And somewhere 90 minutes before my bedtime, I take my magnesium, and I usually sip on chamomile tea through the night again, with maybe with a little bit of coconut milk or just plain. I don't add sugars or honeys or anything like that into any of my food. Everything is sugar-free and as whole as possible, simply because it allows me to maintain the health, the vitality, the energy, and the body that I love. And it also doesn't cause any cravings, and I don't have to worry about
22:00 Speaker 00 like calories all that much. I barely ever count calories these days. And when I feel like I'm starting to lose weight, I just eat more nuts. That makes it happen, or more of my yogurt protein stuff. But that's my day. And at night, I take, well, I told you that I take magnesium about 90 minutes before bed, but also with my Dinner, I do take the second part of my vitamin C peel and that's about it.
22:36 Speaker 00 Unless I'm going through some specific protocol, that's what I do. I do take from time to time some nootropics like Alpha GPC or
22:47 Speaker 00 yeah, I think that's L carnitine also for brain energy, but not all of the time. That's it, guys. I hope that was insightful somewhat. What I'm trying to do with my nutrition again, it's energy, ideal body weight, performance and longevity. So I'm trying to hit all the numbers for essential nutrients like your proteins, your essential fats, your fiber. My fiber is usually forty grams plus, between forty to fifty per day from real foods. Mostly fruit and vegetables and if I eat beans, it's like extra fiber.
23:25 Speaker 00 So I'm trying to hit my protein target, my essential fatty acids, omega threes and but also like omega sixes in nuts and seeds and things like eggs and liver.
23:38 Speaker 00 Essential protein. The number for protein to shoot for, if you are, especially if you train, if you're active and you are older adult who trying to build and maintain muscle, one point eight to two point two grams of protein per kilogram of body weight. I get about one hundred thirty, one hundred fifty grams total per day, which is between two to three grams of protein per kilogram of body weight. So those are the numbers that any AI can give to you. And then the only thing you have to figure out how to eat it in food and supplements. For me, it's again eggs and fatty fish in the morning, yogurt and protein powder, one scoop in the middle of the day.
24:21 Speaker 00 And then at night, two to two hundred fifty grams of protein rich foods. On the specifics of vegan and vegetarian diet, that's where you have to figure out your numbers differently. It's still very much possible, but then you need to be more careful about how you design your meals and supplementation. That's it for today, guys. Again, hopefully it's gave you an idea of what balanced nutrition can look like based on current research in health and nutrition and longevity.
24:56 Speaker 00 On the side of supplements, what I recommend to every one of my clients to get and stick with is good multivitamin. Doesn't have to be that good, but it has to be with all the essential nutrients in it. Because not all multivitamins have them. The second thing is omega threes, insufficient amounts, two grams plus, not just any will do, again, those makes the difference. The third thing is magnesium, four hundred milligrams or so of active magnesium in your supplement per day. And then last but not least, just make sure that you're getting enough calcium and vitamin D. Most people don't supplement and don't get enough.
25:42 Speaker 00 And you need to make sure that you get those because they're crucial for your daily health performance. And so you avoid different health hormonal and performance and injuries, problems down the road. Also, if you'd like to have a personalized consultation with a nutrition nutrition coach, that is me, who has eighteen years of experience and been in the industry and getting certified all the time. If you would like to have your own personalized session, that is available to you for free to schedule in the show notes. You you'll find the link. And that's it, guys. Nutrition is what you're made of.
26:24 Speaker 00 And that's the foundation of your good health and performance right now. And decades from now, when you also want to run around and experience life and do crazy stuff. But it's a sad situation when you can't because you didn't look what you, you didn't look at what you eat early enough. Thank you guys for tuning in. I thank you for listening. Check out the link in the show notes. Schedule your session with a nutrition coach, that is me, when you need it. If you're really interested in dialing in your nutrition for today and your future self. Don't forget to share this podcast episode with somebody who wants to learn. Like, what does it mean to you to balance diet?
27:08 Speaker 00 What does it look like day to day? Here is a good example. I'm very good at sampling stuff, right? Like, here's a really good structure to follow. In whichever way you follow it, that's up to you how you make it happen. But this is a good example of nutrition that hits, if not all, then most of the nutritional targets. That's it, guys. And till next time, keep eating the best you can for yourself today and your future self. And till next time, keep growing.
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