Protein Explained! Muscle, Strength, Fat Loss + Endurance

[@natachaoceane]

My friends 🤍 I've had one or two questions come through around safety, and potential risks associated with higher protein intakes (challenge is good, we like challenge!) I’m aware this is a question that some researchers still have, and in general there’s much more work to do to understand the nuance and where the specific causalities are. Harvard Medical School, The International Society of Sports Nutrition and the Registered Dietitian Boards I’ve referenced in this video are all aware that some people are asking this question. Despite that, each of them are even more comfortable than I am that safety doesn’t seem to be a concern at the levels we are talking about based on the existing data. The ISSN’s position is that “Multiple review articles indicate that no controlled scientific evidence exists indicating that increased intakes of protein pose any health risks in healthy, exercising individuals...A series of controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2.5-3.3 g/kg/day [way higher than what we spoke about!] in healthy resistance-trained individuals consistently indicate that increased intakes of protein exert no harmful effect on blood lipids or markers of kidney and liver function.” Harvard Medical School say that “for the average person, it's probably best to aim for no more than 2 g/kg”. That safe threshold is higher than I suggest for that subgroup: for recreational, more casual exercisers (like the “average person” they’re talking about), I suggest more like 1.2-1.6g/kg depending on the goal. In fact, even my suggestions for advanced athletes with a lot of muscle (so not “the average person"!) would be in keeping with their safe limits for casual exercises. There are more examples of this like the European Food Safety Authority, but I won’t keep you here forever. References are in the description box as always! 👩‍🔬 TL;DR: my recommendations are well within the safe limits put forward by leading Dietetics, Medical and Sports Nutrition institutions 🙏 Harvard’s School of Public Health says “Available evidence indicates that it’s the source of protein, rather than the amount of protein, that likely makes a difference for our health” and I have to agree (if you’re curious, red + highly processed meats seem to be where associations to disease are highest)

[@verdivanderwesthuizen576]

Afternoon Natacha how long much I train for 21km with 42km 2mouths in gym for endurance

[@Desperado070]

Harvard is a scam.

[@gracesull78756]

ik these videos take so much time to put together, so always always love and appreciate the fact-based science and research you put in! as a biomedical and biotech student trying to get more in shape and active, you're such an inspiring scientist and athlete to me as well as many others, so really thank you so much! really excited for this video, trying to learn more about protein in relation to fitness, especially bc i'm vegan and try to be mindful of protein intake to still build muscle. thanks again natacha, much love and luck with the ultramarathon!

[@natachaoceane]

hey Grace 🥺 look at you go!! what an incredible time of life and also the subjects you're studying sound like study porn to me 😂 I am so proud of you hearing you go for it, I hope it all makes you feel so fulfilled and fills you with passion. I hope you'll update me on how everything goes. I really am rooting for you and remember these little chats so it's so touching hearing about your wins 🤍 thank you for everything!

[@shabgerye]

Agree. Also love the bright pinky tones❤😍

[@amandahakes2226]

Natacha! I don’t know if you’ll see this, but after almost 10 years of desperately fighting to lose weight only to gain it back over and over and over, I started your cut program and (with the help of a nutritionist) lost 10 pounds in a year and did not yo-yo. I have been able to eat things without feeling guilty, I have been able to battle the fear that if I don’t lose it all now I never will, I have learned so much about actually caring for my body and your videos and program played such a huge part in that. I still have a ways to go but I’m feeling so much better. I’m so grateful. Thank you.

[@sofiamiller120]

Congratulations!

[@alishamisk]

She has such a healthy approach the health ! As a survivor of eating disorders I know too well the value of @natashaoceane ´s approach to food ! Congratulations to you I have been in a similar journey than you except that instead of seeing a dietitian I became one lol! 🤭

[@tomasvemola932]

Notes Amount Muscle and strength: 1.4 - 1.6g/kg BW Fat loss: 1.4 - 2.2g/kg BW (higher when you have less body fat) Endurance: 1.2 - 1.8g/kg BW (higher when training longer than 1hr) Timing 0.3g/kg BW 1-2 hours before or after workout Might be a good idea to consume some protein before sleep, only early research tho During endurance exercise: 0.25g/kg BW per hour Distribution *Don’t stress about this*, total protein intake much more important But ideally pulsing three hours apart max. 20-40g at a time depending on BW

[@em__spc]

Having this kind of free, accessible, science-based content makes training so much better and motivating. Thank you for all your hard work and dedication to your audience

[@yowzayammm]

Thank you Natacha for explicitly saying that people don't need to know their body fat percentage!! Nowadays, I feel that people are becoming more obsessed with other numbers/data in addition to body weight whether it's due to social media, prevalence of InBody, etc. It's nice to see someone who has a big social media influence to say the opposite for once! Love that you're always trying to look out for peoples' emotional AND physical health

[@natachaoceane]

Ah any time!! And 1000%, I agree it really can go so far and you just gotta remember it’s about moving and eating the way that makes you feel good long term in the end 🤍 thanks for everything, I hope you’re so happy my friend

[@rosegirl9874]

I just did my first 10k! I know it’s nothing compared to what you’ve done but it was HUGE for me. I’m so proud of myself and I love watching you for inspiration.

[@natachaoceane]

that is HUGE!! your first one is always huge! go you!!!! I am so so proud of you 👏👏 wow thank you so much for sharing that, it's so nice to hear and inspiring for me

[@DamonWayne]

Please don't compare yourself to anyone. The only person you should compare yourself to is your yesterday self. (Hope that makes sense lol)

[@arguingformedicine8827]

19:06 “and the answer is yes.” I cannot tell you how much I needed to hear this - I’ve been consistently hitting the gym & trying to eat well, but work/studying for grad school entrance exams has been taking a toll on my protein intake. Subconsciously, I had the talk w/ myself and decided the same thing….just didn’t realize how emotional it would make me feel to hear you feel the same! LOVE YA AND ALL YOU DO, NATACHA

[@amandastroh8672]

I love the way you explain things. I have never seen anyone include so much science in such and easy to digest format. Keep doing what you’re doing!! ❤❤

[@natachaoceane]

ah wow this really means more than you know 🥺 thank you so damn much, I have been doing a lot of thinking of how I need/can get better at this stuff and I'm really trying to improve still so thank you so much Amanda 🤍

[@ichrakboubakri4693]

​@@natachaoceane Thank you very much Natacha you are owesome you saved my life. I discovered your channel more than three years ago, and you helpme a lot. I want to ask you. Now I am doing the intermittent fasting and I do hiit workout two days a week, but about a week ago, a headache began to come from the right side every time I did hiit, what is the reason? Nb: I workout when I am fasting

[@ceryswoodard]

I’ve been following your CUT 23 and I’m starting week 6 now!! I love it so much, it’s helped me get 3 chin ups!! 🤍 love you & your content so much xx

[@natachaoceane]

3 chin ups look at you goooo!! the early ones are the hardest ones too so I am so damn proud of you! 🥺 please please let me know how it all ends up for you and what you're capable of at the end!

[@ceryswoodard]

@@natachaoceane thank you so much!!🥹 I’ll absolutely update you at the end!! You’re such an inspiration 🤍

[@starry0202]

Im two weeks into her CUT program and LOVING it!!! I dont have to think about what exercises to do and by the end im sweating and breathing hard and the time flew by! I've never been able to do a pull up so I wonder if I will in a few weeks!

[@lanil.9869]

I love how, at the end of these types of videos, you make sure to tell us that the best lifestyle to live is the one that makes us happy. I've been looking into how harmful ideologies and thinking patterns that result in shame and guilt can be to our physical health (not to mention our emotional and mental health), and hearing you send a positive and important message at the end of these videos just makes me smile and, dare i say, sometimes cry. Thank you Natacha, you're doing incredible work out there :)

[@anaelled2945]

As a dietetics student, I admire you sooo much on how you’re able to pass science based information to people. And the amount of research behind your videos and the transcription in simple explanation will always hit me!

[@chiaratomassini703]

You can’t imagine how happy I am about this video! I just started “relaxing” about my caloric intake and focusing on protein thanks to your BUILD program and this video has all the info I was missing and needing ❤❤❤❤🤩🤩🤩

[@natachaoceane]

that sounds like an amazing plan and a very exciting few weeks coming up! honestly the building strength is so insanely rewarding and I really want you to feel all those feelings!!

[@nilo3942]

I don't know what it is but there is something so relaxing about your voice. I could listen to you for hours!

[@idanicaxo]

I’m a world of “have to” and “need to”’s, I’m so refreshed to hear your conclusion! Also have not found a one stop shop for all the knowledge you did pass on so thank you for your time putting it all together in such a digestible format ❤

[@hamba1998]

I really appreciate the effort you've gone to to incorporate the science into this video. This is more detailed than what I teach 1st year nutrition students, and not actually all that far off Masters level. There may be a couple of points where I slightly disagree, but that's perfectly normal! Thank you for making this content accessible for a wider audience - I hope your ultra training is going well :)

[@natachaoceane]

hey Andrew 🙏 I really appreciate this comment, and I most appreciate the part where you said we slightly disagree but that's okay. Sometimes I worry that people forget that it's expected and perfectly normal to slightly disagree and that's exactly how we learn as a group, because there is always *some* degree of interpretation to fill in the blank spots in the scientific literature. Dietetics is the area in particular where I think this is easily the biggest problem in the health and fitness space: I felt such a need to be even more thorough than people probably realise with this video, looking through Harvard Medical School's literature and international RD board position stands to validate my own conclusions just because I know how we eat has become more tribal and emotionally charged over the last 20 years. Thanks for slightly disagreeing with me and being cool with it 🤗

[@merelcoster2681]

This video could NOT have come at a better time! I'm training for my first 5k race and have been very confused about how much protein I should be consuming. Thank you so much Natacha for always providing us with great quality content!!

[@natachaoceane]

hey beautiful! that is so so good to hear! if you're in training and really pushing in advance of that race, then even with short sessions (under the hour mark) then that'll get you up a little higher in the endurance range! rooting for you, let me know how the race goes 🙏

[@cocoaxo6126]

!!! this is something i’m obsessed about and wanted more clarity on because the more i read on it from different journals in comparison to random articles on the internet, i’m like 👀?! i love when you share information that’s based on evidenced based studies and not on anecdotal evidence. it actually makes me look at research more often before i blindly try things when trying to improve my nutrition. as a nursing student going by the science and justified facts is really imperative too :) i loved this !

[@hannah_hmh]

I just love how easy and transparent you bring out the information, it’s like you can explain it in such a motivating and lovely way❤ love your videos and have a great day everyone!

[@natachaoceane]

wow thank you so much Hannah, this is such a sweet comment 🌈 you all make it such a beautiful day for me too so thank you so damn much!

[@laismarcelino945]

Natacha, you have no idea how happy it makes me when you post a new video! You truly are an inspiration, yesterday in class my teacher asked us which living person we admire the most and the answer couldn’t be family, I honestly thought of you immediately ♥️

[@JessicaBell-zx9ls]

I hope she sees this comment!

[@starry0202]

I purchased your CUT program this week and im already inspired just by reading the pdf on nutrition. I did keto last summer and lost a ton of weight but went back to carbs over the winter and gained. Tried starting keto again and I decided it is not sustainable for me. I want to feel happy and not starving and craving all day long. I started your nutrition guidelines yesterday and I cant believe how satisfied I was and honestly struggled to get in all the calories including carbs and protein! Needless to say I feel energized and motivated to work hard in the CUT workouts. Thanks for giving me permission to actually eat all the foods within reason and to only have to work out 4 hours a week. So freeing!!!! 🙏 can't wait to see the results in 12 weeks!!! But also I cant wait to adopt this as my lifestyle and live happily and healthily ever after.

[@SilverHawk214]

Keto is great for weight loss but after 3-6 months you've gotta up the carbs and protein and lower the fat, especially the bad fats. I think 75 to 200 carbs daily is great. Some days keeping it low and some days intaking a lot of good carbs. Prevents you from gaining the weight back but is also sustainable.

[@ValerieW98]

Thank you for your dedication to giving us facts and not just what works best for you You’re incredible Natasha! It’s always exciting when I see you upload!

[@natachaoceane]

you're so kind and I'm so thankful that you give me a chance and hear me out 🌈 keep kicking 455!!

[@hajainarakotondrazery5067]

The topic, the science, the way you break it down in such a simple and compact way, your editing, and your joie de vivre make this video so enjoyable to watch ❤ comme toujours j’ai envie de dire 😊 much love to you

[@zeinebdjenouri803]

I like how you're videos are scientific based and yet simple and fun

[@jackydobslaw8990]

Gosh, I love her. Her goofy ways, her knowledge, her way of teaching us. Just stunning.

[@katiaalexandra5630]

I could (and do) watch your videos on repeat. Sometimes when I need a little refresher on the science they are so helpful. Thank you. ❤

[@natachaoceane]

ah wow I am so damn lucky to have you, thank you so much 🥺😌 I hope your workouts make you feel so insanely happy!

[@rachelmaddowswife8713]

Thank you so much for breaking this down! The information available is so confusing. I couldn't wrap my head around why there were articles telling me I needed 3x the recommended daily value.

[@MichaylaJohnston]

I appreciate the simplicity while still focusing on the science backed information, thank you Natacha! 🩷

[@natachaoceane]

oh wow thank you, that's so sweet. I really think I needed (and still need) to get better with the simplicity side of things, I'm going to keep trying and thank you

[@meganli1238]

Absolutely appreciate the editing like journal page flips, animated highlighting and colorful protein intake scale. Sooo satisfying 😊

[@LS-el7xc]

The only person that can give an overview of very boring literature studies in a way that puts a smile on my face because you're just so gosh darn bubbly. Great way to start my day, thanks for all the information and the work you put in, cause these video's take a lot of work!

[@adairgarrett5729]

When she says dog walking at 9:50 and there’s a little bark in the back… Natacha you’re the best 😂😂

[@shre9]

I was literally googling the importance of protein and your notification popped. Wow the timing ❤

[@natachaoceane]

hahah the papers in the description box can be very useful too if you want some juicy details! all my love!

[@shre9]

@@natachaoceane you’re the best!!!! ❤️❤️

[@silvia135]

You put so much effort in this job. You are an amazing creator. In a world where all the influencers look the same, you were able to remain you. Thank you so much, even if honestly I don’t know anything about science lol 💛

[@Saltyhairfreedom]

Thank you Natacha a million times for this video and for all of the science based information we need to hear and no one except you is bringing to the table! I used to eat 2 gr/protein per kg/bw because that's what I heard from all the influencers in order to gain muscle.. But it was making it feel horrible in my stomach, and also most days I couldn't hit the goal so I was feeling bad, like I won't make the progress that I want. But thanks to you I've understood it so much better now and I can see 1.4 to 1.6 gr/kg bw is a much better place to be, considering I'm far from being an athlete who trains 2+ hrs a day! 😅 Thank you so much once again, I couldn't wait for a new video of yours, it always brings so much happiness and value! Love you xxx❤❤❤

[@zoesverycoolyoutubechannel]

I just wanted to send some thanks your way - I'm 4 weeks into your move 2022 program (lol it took me a while to start nevermind that) and I leave every workout feeling energized, strong, happy, and healthy. I mastered the pistol squat, and pull ups are next! I love you I've been following you for about 5 years now you've kept me company in my hardest moments, you inspired me to move my body in ways I never thought possible, and i'm convinced you're a god because I'm trying to craft myself in your image. love you love you thanks for this protein vid I ate pancakes while watching it.

[@ChelszXx1]

Bless you for going in detail about the protein intake for women!! It's so true, when ever I need to do research for my study, I stumble upon this fact every day.. That so few study have been done with women. Thank you for putting it out clearly!

[@cutelovegigi]

I am very proud of myself, I lost 20 lb since the beginning of this year. I am trying to take it nice and steady losing about 1-2 lb each week. There are some weeks I don't lose any weight and that is ok!! I am really enjoying this journey of taking care of my body and being more conscious of what I eat. I am not counting calories, I am not cutting off food groups. I am just avoiding ultraprocessed foods. Now that I am at a comfortable weight I really want to focus on getting enough protein to build muscles 💪 as always your videos have been very helpful in getting informed in this task so thank you ❤ I really appreciate your time and extensive research in making these videos 😊

[@abbyrowe9387]

As someone who is recently started working out and getting interested in nutrition this video is a god send. I've read so many articles that don't explain things anywhere near as clearly as this. Thanks for taking science based research and putting it into normal words for us to understand!!❤

[@CaraK003]

Just so you know Natacha, I normally watch KZbin videos on my phone and have them on in the background while I'm doing something else. But with yours, I have started waiting to watch them until I have uninterrupted time to give it my full attention. I look forward to it and get all excited, and then when I have that block of time, I settle in on the couch without my phone or any other distractions, and pull the video up on my laptop to watch on a bigger screen, as if I were watching a TV show or a movie. Keep doing great work, I am loving what you're producing!

[@shakiraas1]

I love how you present the research and the facts but you're so chill about it. Like not shoving it down our throats ya know? Loved this video. Tysm!

[@elkooone]

Thank you for always putting out informative videos! You're a really big motivation and help on making my life healthier!

[@natachaoceane]

you're the best thank you so much for being here and hearing me out 🥺 you deserve to feel healthy and strong, I'm so happy for you!

[@cerys3]

FINALLY a video that makes understanding protein simple. Honestly i’ve been so confused for so long until this video, thank you so much :)

[@natachaoceane]

It’s means so much to be able to clear up some of the confusion. Thank you so much for hearing me out

[@rejunofaye]

I've been obsessing over protein intake the past week -- video came out at the PERFECT TIME!! THANK YOU ❤

[@tabithawills4389]

LOVED this video so much. It makes my heart so happy (as someone who is also a former disordered eater) to know I don't need to track every single stinkin' meal to get ahead

[@ajunasoerjadi]

You always make me so happy. You help me love my own body and want to nourish it right. I struggled with eating disorders for 10+ years and you have been the only one who actually helps me heal

[@mayanderes9084]

I hope you know how awesome, you are Natacha!!!!! Like seriously, you take a complex thing and break it down SO easy for people to understand, (I would never be able to understand what those research papers and studies are saying) it’s all science backed trustworthy information, and it’s so helpful! 😊😊 Also I absolutely LOVE when you have the screens (info cards) where you sum up so perfectly what you just talked about, with the with diagram 👏🏻👏🏻 absolutely amazing. I appreciate your hard work and videos so so much! 😘 much love

[@peterp.9721]

Thank you so much for being honest and not trying to just sell stuff, but actually encourage us to have a dialog with ourselves. Love the way you explained this topic😊

[@Hawthorne_ash]

Thank you for posting the snip about vegans/vegetarians! I'm starting my strength training journey and have been struggling on protien.

[@rororoisin]

Great info! Would love to see a full week/day of meals with protein being the star of the show!

[@sarah73836]

You have quickly become my favorite KZbinr! Brilliant, funny, and beyond helpful in understanding the science behind everything I do. Thank you for these amazing videos 💛

[@EAT.MOVE.GROW_]

Thanks Natacha! I love watching your videos they always inspire and uplift me! Also as someone who loves exercise but has also struggled with disordered eating in the past, I love the way you frame things to be protective of people's overall holistic health, helping us all keep balanced mindsets towards food and exercise while having the understanding to enjoy it optimally!

[@JessicaBell-zx9ls]

I love science based videos! You are one of the only people I trust for fitness information

[@natachaoceane]

I’m really honoured to have your trust, thank you so much 🤍

[@elle4277]

Most informative fitness channel on KZbin- I LOVE these videos so much. Thank you!!

[@Isabella-123]

i saw so much improvement in my strength and muscle mass when i stopped worrying about protein pulsing 20-30g per serving and just ate as much protein as possible! love this video so helpful!

[@natachaoceane]

That sounds good to me, I’m not surprised especially if that protein is coming from meals 🤍🤍🤍 rooting for you!

[@angelexis2]

I absolutely adore the way you discuss the research and science behind fitness and health. Like, your words are very well chosen and as a fellow science lover your science explained videos are my fav

[@goldgoddess77]

SO helpful - Natacha, we so appreciate all the hard work you put into these videos, to find the best research and share it with us in a digestible format. I've been vegan for the past couple years - which has been an adjustment to figure out my new nutrition needs - so I'm very helpful for the helpful advice at the end, and it's reassuring to see that I'm meeting the recommendation protein intake per this video. Thank you so much!

[@missbecky6809]

I love that I found a evidence based channel for this info! You are so appreciated and valuable ❤️

[@ChelszXx1]

Can you do a video like this exactly the same (muscle building + fat loss etc.)but then with the other macronutrients? I'd love to hear!!

[@kimberleeeeeey]

Currently training for my first triathlon, so this video has come at the most perfect time. You are honestly the best it gets! P.S Sydney misses you

[@Anca64932]

Thank you for doing all this work for us! I'm currently getting back into consistent movement and I find it much harder than when I started from 0. You are my biggest inspiration and I keep re watching your videos when I lack discipline. You are a ray of sunshine and through you, so many people are getting healthier and happier.

[@lckcyy]

yeahyeah the cereal break video is finally up, been waiting for natacha forever :)

[@natachaoceane]

hahah if you can work out when the cereal break took place I will be v v impressed 😂

[@kertmelinda]

I love how you explain all the studies but still prioritise your preference and happiness. I always feel like I should put more effort into getting more protein, bit I don't want to sacrifice carbs and a ton of money to get the recommended amount in every day

[@VanessaBLap]

Very informative, as always! The part I always struggle with is figuring out what “100 g of protein a day” looks like. I really don’t like counting macros and calories, and there are proteins in a lot of food, not just meat, so having a rough picture in my head would be helpful.

[@cocoaxo6126]

while you may not prefer it, it may help to initially track it for a few weeks to learn how much you eat, and how to increase it. i overdid it myself but in general using an app like MFP won’t destroy you if you look at it as an informative tool, and not a graveyard for your goals. i didn’t really understand how much protein grams i took in or how to effectively combine proteins on my plate to get a range i wanted till i used MFP. i don’t track anymore but since i did it so often i can mentally calculate the numbers and eyeball it without an app anymore . so i recommend it if you’re confused in the beginning so you can transition into just choosing high protein foods to eat everyday instead of tracking it so religiously. but for example if you were to eat roughly ~25-30g per meal that could look like: -breakfast: scoop of protein powder (20-25g depending on brand) in oatmeal (5-6g) with 1/4-1/2c greek yogurt (~6-9g) and a few teaspoons to a tablespoon of hemp seeds should get you around ~30g; if you eat eggs, 2 eggs with bread (depending on the brand some have 4-5g per slice), eggs often have 6-8g, will get you around ~20 or opting for egg whites instead -lunch: albacore tuna is high protein for usually 29g per can, so a tuna sandwich could easily could you get ~40g including the bread, but you could also use half the can and use greek yogurt in place of mayo to make it around the same and have enough for the next day -dinner: i don’t eat meat like that but people like to go for chicken breast (30g? i think, rice and beans as rice often has 4g, and 1/2c of beans tend have to 7-9g depending on bean type. lentils are the highest at 10g. so you could get around ~40g or more here as well. if you eat vegan meals sometimes this could also resemble protein/bean pastas that have 12-14g per serving + a cup of cooked lentils for 18g as a lentil bolognese (my fav) could get you 30g for reference. in total that could definitely amount to 100g in 3 meals alone. snacks like greek yogurt cups, peanut butter and celery, hummus (usually 3g per serving) and crackers are also helpful if you get peckish. hope this all helps !!😊

[@yfkejohanna6887]

The end message makes you so authentic! Besides all the effort that was put in the research ofcourse. Thanks ❤

[@natachaoceane]

Always, we all choose to *not* perfectly optimise for basically everything in our lives and that’s usually the right thing so it wouldn’t feel right to not mention that! Sending you love!

[@shaneykanhai600]

Thank you for always keeping it real with us, the effort you put in and the overall love. We love you too, so much. You're such a sciency ball of sunshine and I really appreciate you explaining this to us

[@brittneycutler7877]

It makes me so happy when you post a new video! I thoroughly enjoy your content, Natacha! Much love 💜

[@keitakinosuke13]

I've been waiting for your video, and this is just what I need right now to get into the mindset of muscle training. What was really good about your videos is not only that you explain things in a very simple way for people who don't have much knowledge about sports science to understand, but you also encourage us to work things little by little at our own pace. Really appreciate what you did here Natacha. Looking forward to your next video

[@everydaysaschool-day7517]

This is the best video on protein I've ever watched. I find it so, so difficult to get enough protein. I'm consuming way, way less than recommended, and exercising quite a lot. No wonder I'm exhausted and not seeing any results 🤦‍♀️

[@va4lent]

I don't understand why youtube isn't notifying me for your videos anymore... the bell is on 😢 Anyway, just wanted to say i love videos where you show all of the scientific data, they're super informative!

[@natachaoceane]

ah I am so so sorry, KZbin is being so weird honestly I hear so many creators say that's happening to their audience 🤍 It's okay, I still got to see you 🤗 appreciate you always and thank you so much

[@Amandasbarros]

Thank you! I'm 1.60cm tall and I weight approximately 56kg. I'm having 60 to 70g of protein per day bc IT'S expansive where I live and I'm so happy to know that this isn't horrible bc I always see people saying you need to eat 628266272g of protein to gain muscle

[@kenzieskye9032]

Another reminder (like of every video) of why you're my favorite lady on the interwebs! Hello from NYC and thank you for this! Your scientifically backed tips on post-workout protein intake was a game changer for me!

[@Katherineyye]

I'm 3 weeks into CUT 23 and have been loving it!! Seeing you do the movement demos makes it feel like we're training together ;)

[@natachaoceane]

I'm so happy it feels that way, honestly that's how it feels to me too whenever I hear people talk about the workout they have planned for the day! so happy you're feeling good Katherine, all my love 🤍

[@ceciliamcalear]

Incredible video. As someone trying to both build muscle and lose fat, protein is the magic bullet. As soon as I started prioritizing protein, I saw dramatic improvements in my recomp.

[@OurFamilyInMotion]

This is one of the best summaries of protein and diet that I've seen to date.

[@natachaoceane]

you're amazing, thank you so so much for the kindness 🌈

[@tesniruby8614]

Absolutely stunning video as always Natacha. I have had so many questions and worries about protein recently, and didn’t know where to go for information. After watching this video I have more clarity about how to best fuel myself, and my concerns are gone! Thank you for making such accessible, high-quality videos!

[@kakeline]

currently reading LOTR so I greatly appreciate that 'precious protein' comment XD

[@eleanorgoad2871]

@natacha oceane would you consider doing a video about how female athletes are treated big sports companies? I loved your discussion about menstrual health and the lack of data on how periods impact performance, but is there any data on post-partum or early pregnancy performance? For example, I know theres been a lot of drama in the past about how Nike treats it's pregnant athletes... Would really love your take! Thank you so much for your content, love ya ❤

[@APFC95]

GIRLS! Get your protein! - I use a calorie tracking app that lets you share photos of your meals and the number of women and girls i see trying to loose weight eating nothing but fruit and soup and salads breaks my heart . Personally, as someone who has had several intervals of fat loss spread across the last 3 years or so, i can tell you once i started to focus on protein, especially at breakfast, it has been much much easier. I stay full for longer, have more sustained energy, my sleep and recovery is better and my performance in the gym is steadily improving even tho i am cutting calories. Especially as a girl, i have to say: GIRLS! Get your protein!

[@gabyjpeace7399]

Thank you for all the work you do researching and helping us understand how to manage our health better and become more knowledgable ❤

[@natachaoceane]

you're such a kind person, thank you so much for taking the time to hear me out! rooting hard for you!

[@alenkaravnikar4476]

Thank you for your energy. I know not all days are bright, but it helps having your platform, which is a splash of sunshine, knowledge and just love, it makes us keep going and staying positive❤✨☀️

[@natachaoceane]

you're a beautiful soul Alenka 🤍 not all days are bright, you're so right but the hard times pass and the good ones come back eventually. All my love 🤍

[@saulgoodwin8328]

your channel was a big part of what made me stop crash dieting and begin weight training.

[@natachaoceane]

wow you're a freaking badass 👏 what a powerful shift in journey, you go Saul 🙌

[@ChaniLillian]

Literally watching this whilst eating a pack of king prawns…! As always thanks so much for your inspiring and informative content, I love to see your videos pop up in my subscriptions list!

[@northwoodfalls1403]

As always, you make taking in the information stress free and easy to understand. I’d all but given up on trying to figure out how much and when …. I’m with you. I have way too much on my daily to do list to be pausing to cram some protein down my gullet all day. I know I have to up my intake a bit, but I feel a lot more relaxed about what that can look like now. Also …. Grrrr to the lack of research on women. *sigh*. So frustrating ….. ❤

[@Kelly_Ben]

This was fascinating! You finally answered my question, as an ultra runner who regularly has a big meal before going for a long run... is protein right after a run so important, if you had plenty prior to exercise. Thanks!! Also, yes, I'll say it... women are very underrepresented in scientific studies. Your study where only 38% of the participants were women is pretty typical. Another example would be how much more money is spent on cardiac research for men, though heart disease is more deadly for women. Women make up about half the world's population... it would be great if science finally started to reflect that. We've only scratched the surface on female athletes, because it's only been 50 years since women were allowed to compete in marathons. They've started to realize how the genders differ in response to training, and there are so many studies to do, to help us understand our own unique physical needs, to help us realize our potential as athletes. That's one of the reasons I love ultras... it's the only sport where, at distances over 100 miles, the gender gap all but disappears!

[@theresamaria8070]

Thank you so much for these videos, Natacha! They are so well researched and understandable for everyone which is so important since these topics are crucial for our health. Being a bit biased since I'm studying nephrology at the moment I would just like to add that consuming too much protein over a very long amount of time can be very damaging to the kidneys in the long run. So whilst it's very important to have a high enough protein intake for your physical performance and of course your cell functions etc. it is not recommended to just always eat as much protein as possible (which you in no way indicated!) for the best health. Lots of love and keep up your amazing work!!

[@Saqr524]

Her voice, her accent, her everything🥹🫶🏻🫶🏻 Love uu so much 😍 and I always look forward to your new videos, as well as your informative content❤❤

[@run_louu]

I absolutely loved this video!! could you please do the same kind of 'science explained' for fats and carbs?❤

[@natachaoceane]

Hey 🤍🤍 I would love to, I’ll do my best. These topics start to be sadly clouded in a lot of emotion as we get into carbs and that’s always really put me off it to be honest but I will have a think about how I could do it well and who I may need to bring in to support 🤍

[@saschakoene2363]

Absolutely love this video!! You can really tell how much work and effort you've put into it, which you can see in all of your videos. Just wanted to let you know I really appreciate you perfecting these videos and educating us by explaining everything in relatively simple terms. You've really changed the fitness aspect of my life for the better, thank you so much for that!

[@nowherenomad7303]

Absolutely loved this video from start to finish! I am currently foraying into the world of marathon running and this video was super helpful. I have been following your content for a long time and your informative, science-backed approach is really pioneering on KZbin! There is no other channel like yours. Thank you for always sharing your knowledge in a fun, easy-to-understand and factual way!

[@kaypaige7126]

The more I learn about diet and exercise I understand how awful my diet was as a teenage athlete, I thought I had to be as small as possible (therefore eat as little) to do well as a gymnast, an idea my coach encouraged, but as I lost more and more weight my performance only got worse and worse until I injured myself and quit the sport. I now understand I need to focus on eating well which means focusing on Protien but also actually eating to improve my training

[@itsjoyandrea]

All of your nutrition & training videos have been so incredibly helpful on my journey! Thank you for all the effort you put into your videos 💕🦋

[@cabbie83]

Omg you are so amazing! The science plus the tips about how to make it work for you or not, is just *chef’s kiss* ❤

[@noemi4x]

Hey natacha, cannot wait to enjoy this video!! Such an already discussed topic but there are only few people I trust as much as I trust you so I am truly looking forward to dive into this😍😍

[@natachaoceane]

hey my friend 🤍 it's an honour to have your trust honestly, it feels like such a responsibility I'm so grateful for. I'd love to know what you think!!

[@JessicaBell-zx9ls]

Thank you so much for this video Natacha, it was so informative and helpful!! I love the way you emphasise eating and moving in a way that suits our lifestyle rather than focusing on being perfect all the time ❤

[@taliahunt3213]

Thank you SO much for this video!! I had a 12 week health/fitness routine last year then my toddler’s sleep turned sooo south that unfortunately even exercise was hard to fuel. Now I’m getting back into it and I was struggling to decide where to start for protein intake given I want to rebuild some strength first before doing a bit of a cut. You make everything so clear and easy to understand, love it as always!! ❤❤

[@soniaoba9098]

🎉🎉I'm so early! Just seconds in... Edit after watching: I love that you emphasize not stressing about being perfect because it automatically relaxes and makes me want to listen to you. I now know how much protein is required for my body and I'll do my best to add a little more into my diet; thank you so much!❤❤

[@natachaoceane]

so good to see you!!! hi hi

[@soniaoba9098]

​@@natachaoceaneso good to see you and learn from you!😁

[@kaymackay]

I'll always stand behind your videos and tell everyone I know about you!! You're the reason I treat my body and mind so kind. Thank you so much for coming out with these evidence based videos and teaching us all how we should treat, feed and move our bodies 🩵 also I love your sweater and sad it's sold out 🤣🤣

[@tessdurocher7189]

natasha always posts the info i need right when i need it

[@darklycute00]

Natacha would you consider doing a video on vascular and vein health in relation to strength training? I’ve been struggling with varicose veins for the last year and I’d really like to hear from someone with a science background like yourself. All the vascular doctors I’ve spoken to pretty much say strength training is bad because it causes varicose veins, but it seems more complex than that. I love your videos and your training programs ❤❤ thanks for all you do

[@ashleejimenez4809]

You’re my favorite sub! Your mindset is just what I need. It’s helping me find a balance as I struggle my way through the beginner phase. 😅Thank you!