 I know we're talking about prioritizing proteins and I was just mentioning to everybody, especially in the keto space, I think everybody in the early days concentrates so hard on fat and not eating the carbs that they actually neglect and forget about protein. So you know why are proteins so important Dustin? Well why is huge muscle preservation one of the biggest things but you look at it there's a few components to the human body that are really important. Minerals are really important, proteins are really important. The proteins are like the building blocks of the human body so and it's more than just I eat protein. It's like you need a variety, you need to have the right essential amino acids, you need to get the non-essential amino acids through your food and so this is really really important but you like you said is like a lot of times people are trying to hit all their numbers and they realize they missed that one and I tell people protein should be a constant. The original ketogenic diet was developed for kids with epilepsy back in the early 1900s and one of the biggest challenges they had is because they had to have their keto level so high is that their protein level sometimes had to go really low. So a lot of people fear eating too much protein and for the majority of you out there I'm talking about 99.9% of you out there we want to bring you on the higher side of the low protein lower in your protein. I'm not usually that worried about the amount of protein people eat so but I'm more concerned people not eating enough because of the long-term loss of muscle mass, the health benefits of what protein can provide and of course high quality sources of protein so super super important. I do have kind of a range of what I recommend for people if they want a ballpark to get started. Yeah so you know what I often get is but what about Atkins man? Like Atkins was a high protein diet and that seemed to work and it didn't seem to work and and did you know he died young and all that sort of stuff? Can you talk to Mr. Atkins about it? Honestly Dr. Atkins was way ahead of his time. He had to fight if you think about his situation he had to fight a pretty big battle we were in the low fat craves back then. So here you have low carb but low fat at the same time makes it really hard and unsustainable and that's what makes the modified ketogenic diet or a ketogenic diet or a low carb diet that's moderate fat more sustainable because it's more satiating, more satisfying. Also yes you can over eat protein and reduce your ability to get into ketosis but it's I'm more concerned with people nowadays not eating enough protein and that's especially as we get older and Dr. Atkins just so you know from what I understood he actually got a head injury that led to his death nothing to do with any other metabolic issues so just to clear the air and but but yeah the idea is is that you know we're suggesting most people do like either two meals three meals a day three meals usually is all people really need but two meals or even one meal for some people so they're eating high quality protein in those meals but they're also they're using fat as the as the other component you don't need if you're a hundred 150 pound woman you don't need 150 grams of protein as that female if you're not a high level athlete even even then you might not need that much and I think that's what happened with Atkins is people were just mass consuming protein and they weren't necessary to choose in the right qualities of protein because they're eating so much the way to keep it cheaper is the crappy types of protein and I don't think that was ideal either so for us today we're educated now and when I understand this better is high quality protein but make sure you eat an appropriate amount for yourself which is not there's no perfect science right now to tell you that you have to find it but I can give you a good range is to figure that out yeah and I've heard you mention it several times and I know all about it but you keep mentioning this high quality protein can you talk to us more about like what do you mean by high quality program like protein what's it what's a low quality protein right high quality protein so and I'm not going to get into this too deep but I'll give you a little bit of an understanding is that some of the meat industry has gotten some bad wraps over the last 20 years and and rightly so but the problem is it gave meat a bad wrap and that's not the way it should have been it should have been the industry or those come those companies not necessarily the product itself so high quality proteins the more you the more free range grass bed wild type proteins is the highest quality you can get and ironically they tend to be less in fat in them because they're that animal tends to be more moving and tends to be consuming a diet that doesn't necessarily fatten them up right now granted a good old steak if I'm having a birthday steak I want a nice good marbling in it I want a little bit of corn fed in there I mean hey listen I want to enjoy that now I've learned to enjoy more wild meat but at first it might be a little transition so that's the optimal protein wild fish right or you know fine sources that are less contaminated if you're if you're really concerned about that so the more the more fresh or wild is the step one step two is like right now let's say you're using beef or even chicken you want to find ones that are more out like so you might have a grass fed cow finished with corn right well that's higher quality than a only a corn fed cow right or only a grain fed cow or that isn't isn't able to get out of the pen and be wild or be out and wander a little bit so that's kind of the pecking order there are some meats out there that are that are made that are made I don't consider that high quality mean like like beyond meat now hey if that you're vegan that's all you have then hey that's all you have but I don't consider that a high quality replacement for a good old piece of wild game or wild meat or even a good old steak now let's get to the process stuff I'm not a big fan of process meats now hey I saw your bacon my wife's calling me get get rid of her let's get rid of her she'll call me again probably but I'm not a big fan of like like people go like he's much bacon I don't want in the kitchen diet or a low carb diet well the reality is I can get you to change your life with bacon but it's probably not a good long-term healthy product to have a mask and some bad mass consumption I have bacon once or twice a week but I recommend like salamis and bacon and in your in your deli meats and all that stuff I recommend moderate that that should only be about 20% of your protein content per day should come from that cheeses and dairy should still be about 20% the majority of your protein should come from from high quality protein sources that are not processed dairy you know depends if you're taller or not if you're taller to dare you can maybe go a little higher with dairy people that need that and but that's kind of my ballpark I hope that wasn't too complicated for people but protein is so important for us and more important as you get older because you don't break down as well there you don't digest as well and you need more because that's just gonna protect your muscle mass as you get older yeah and we've talked about this already like that the importance of muscle mass as you I'm really great grateful that you keep you know mentioning that because now I'm getting a little older I've got to be really concerned about that but hey so you know like we're talking about the building blocks of the body right we're not just talking about muscle we're talking about here nails like all that sort of stuff what is like a general rule of thumb for people watching on the amounts of proteins that they should be ingesting eating themselves yes I just break it down I mean I've been doing this a long time and I'm there it's gonna be variable because I've worked with top at level athletes with my mom at 72 right what I tell people is most women should be somewhere between 50 and 100 grams of protein a day so if you think about this way that's that's most women so I would say at minimum a woman should have two decks of cards of protein day if you take a deck of cards make it into a any any kind of protein source yes some are gonna have me more fatty or some are gonna be more lean chicken thigh and chicken breast is gonna be slightly different but it's still pretty close so a breath at least two decks of cards of animal protein ideally if you're vegan or vegetarian then you need to find alternative sources and you're looking at that 50 to 100 grams now if you're a high-level athlete female athlete then I might push them over over 100 grams a day for for training purposes and different purposes as a man the lowest I'd ever seen a man I've ever put a man on a protein diet is 120 grams a day so 120 grams up to you know I've had men go as high as 300 grams but I see between 120 and a hundred and between 120 and 200 grams of protein for a man per day now if you're in the fitness you're into working out and training that's gonna be a variable but now if you're if you're big in the fasting which I am when fasting on your fasting days because I do different fasting days I don't over worry about getting enough protein in those days I do get some in some ways but as a whole these are your normal days these is the 80% of the time you want to be in those ballparks so that's like a good rule of thumb to get started started for most people and yeah the higher the quality the better yeah and you know the thing I always coach with we talked about intimate and fasting there and we haven't really talked about that much yet but like you know the cool thing I like about intimate and fasting is is the actual feasting that comes with that as well right like I'm a big proponent they've like oh don't focus on what you're taking away focus on what you actually can have and be grateful for that so when it comes to breaking that fast it's like hallelujah look at this glorious meal I have in front of me let's get down and chow down and enjoy that bad boy so so many cool things that we keep coming up with I think we might be able to do like more of this further on the line you actually made me think of something there and I'll just touch on it for a second the the power of our mind like that's what you're doing is is you use you took a situation and made it into a really cool positive it's kind of like if you're hunting in the wild and you shoot an animal that and you're starving like that food is going to have a different impact on our body than if you just went to the store and picked up quick or went to McDonald's and picked up quick so looking forward to something and have an excitement about it actually changes your biochemistry it actually has an impact on your glucose and has an impact on your body response which does matter and so I think that's something we could talk about in the future down the road because if we're going to get people metabolically healthy and get them in a good place we got to look at the whole package package and when people think it's about food and exercise and it's just it's 70% mental it's 70% my 70% mindset 20% nutrition and then 10% more physical activity and I can add more to that I we could add another 25% for your environment but now we're at 125% and it's cool that you mentioned that mindset because guys it looks like the consensus is in that we're going to go with a 10 day challenge not a five day challenge everyone's excited with a 10 day challenge and when we talk about that challenge guys we're not just talking about like how do I eat and what do I eat we're also talking about mindset accountability hydration good quality meals what else have I forgotten there Dustin movement movement of course movement as well so we will have some coming details about that and we will share more on when we're going to roll that out how we're going to roll it out but we're super excited and then the last one which was crazy yesterday I think we had 30 people sign up for the free essential keto slash low carb cookbook yesterday so I'll drop those links down in here hope you guys have a fabulous day I'm always going to do what I do closing words from the man the myth the legend commit commit to your journey prioritize protein if you want to stay long-term healthy and just remember that getting the low carb is a process and a journey that for you to be able to maintain a new life you're creating a new life for yourself and hopefully you're being the demonstration for the people you care the most about and that's the most important part here we go love it I don't my friends will see you same bat time same bat channel