So, can adding cinnamon to your coffee help burn fat?

Oh hello, thank you for joining us today on the body En Solt podcast called Healthy Ish. I hope you are having a fabulous day. I am Felicity Harley and joining me today is the delightful Luke Hines. He is, of course, a chef, author and TV host and he's here to discuss new Australian research around our health goals. Plus he's going to talk about the importance of protein and give his verdict on the latest TikTok trend on

Thank you so much, Felicity.

I do love talking to you and I think I look forward to it most because you and I are very aligned in our health approach. We well. What I hope and I definitely hope the listeners agree, is that we're practical about how we view health, but we also want to make it achievable for everybody, because health is something that we should all be able to take into our own hands in each and every day.

Yeah, you're speak in my language. I do agree. And one thing you know, we both agree on. I think you know, as listeners of this podcast will know, sometimes A get a bit hesitant talking about weight loss and it's a bit icky and I don't know how to and often I'm like, Okay, people still want to lose weight, but how do we do it the healthy way? But talk to us about what this latest research has found.

Yeah, look, I'm with you.

Weight loss can become a bit of an ick if that's the only conversation we're having and it's about losing weight being skinny, restriction, deprivation.

But new data from.

My fitness Felt, which is the number one food and nutrition tracking app in the world, has showed that eighty percent of Australian users that log in opt to say that losing weight is their primary goal. Now, the reason we're talking about this research is that the new data also reveals that September is the month where Ossie's are gearing up to start their health and fitness journeys. Right now, you and I both use my fitness well, because we

Yeah, well said, I mean to that, So give us the answer.

Adam out a nutshell, crowding out your plate, okay, And it's all about celebrating the three macros that in balance. The hero macro for me to lose weight but to stay feeling full of for longer and to repair and grow and feel fantastic is protein. But whilst I'm going to talk to you about protein today massively, the key is finding a really good balance between good quality protein,

In yoga or pilates. We need these macro nutrients.

They fuel us. But if your goal, your primary goal is to lose weight, protein, crowding out your plate with heaps of protein and then fats and calves is a really fantastic way to do that.

Proteins is certainly having its moment, isn't it. I feel like it's see the headlines, I'm hearing people talk about it. So give us some ideas and perhaps some swaps. So let's focus on the plate of how we can fill our plate with more protein.

Well, a lot of people don't even know how much protein they should be having.

Now.

Some of the recommendations.

Out there worldwide are as little as zero point seven zero point eight grams of protein per kilo of body weight.

But I'm the kind of.

Guy and in my functional nutrition, I think a healthy amount of protein depending on who you are, whether it's your age, your gender, and your activity level, is one to two grams of protein per kilo of body weight. Now, for me, a forty year old guy, I train hard most days of the week. I'm trying to gain and hold onto lean muscle mass. So I have two grams

I mean talking through the mass when it comes to protein. I mean sometimes I can go over our heads and think, okay, well what does that actually look like. Let's use you as an example. What does it look like for you? Like what are you consuming to make and to build those muscles?

Now, I've got to remember this is a podcast.

So our listeners. He just gave me a big flex, a massive flex, not as flex.

I was actually trying to show off a clenched fist. Now I've got a fairly big hand. And what I like to do is I like to make sure that in each meal I am trying to or the equivalent of a fist's worth of protein on my plate. Now that might be a beautiful piece of free range chicken, it could be some grass fed beef. It might be a good quality seafood. It even could be plant based protein, which is beans, pulses, and legumes. But protein is the

Now, if you're someone who's.

Needing a bit more energy and recovery, you might want to choose below ground, more starchy vegetables. But if you're someone who's thinking, hey, I might I perform better on a lower carb approach, you might celebrate all the beautiful, abundant above ground vegetables like couliflower, broccoli, even pumpkin is fantastic.

Fill your plate out like that.

Now, when you do that, you will find your plate doesn't have room fulfillers for all the stuff from packets that's been processed that is not nutrient dense, And in.

Turn, perhaps it will keep you full of for longer, and then you won't reach for those sweet snacks when it comes to three o'clock in the evening, like okay, I need something sweet, And in turn, it's almost like you effortlessly loot Dare I say lose weight you do.

One of the things I like to tell people is if you eat nutrient dense foods that were as nature intended, it won't be that hard. The problem is with packaged, processed, and refined foods. They're designed by big food to make you want to eat more, buy more, and consume more because they're in the business of you churning through that and buying and buying and buying. When you eat this real food, you do feel fuller for longer, and you're less likely to snack, which is incredible.

So let's have two comparisons.

Say you wake up and you're running late for work, and you run out the door and you grab a sweet treat from your local bakery and a coffee. You are going to be starving mid morning, and those hunger pans are going to potentially have you reaching for things that are more processed and refined to.

Give you that sugar or energy. Hit. Now, if you do a little bit of forod thinking, a little bit of preparation, maybe some meal prep, and you have a high protein breakfast, you're going to feel so much fuller for longer because it takes our body longer to break down good quality protein and healthy fats, meaning that we're not going to really crave anything anytime soon.

Now, while you are reaching for that healthy breakfast, you need to talk me through this TikTok trend that I've seen pop.

Up about which one?

Yeah, which one? Okay, this one this week it's this one. Can adding a tea spin of cinnamon to your daily coffee help burn fat and intern lose weight.

I gotta laugh because I don't know. Going on TikTok makes me feel very old for the city. I don't know, me too, Yeah, but I go.

On there and I go what next?

So the data out there shows that even if you consumed about more than one point five grams a day,

Oh I do love cinnamon though, but yes, I agree, Luke. Thank you for coming on healthy is Thank you well stier clear of adding cinnamon to your coffee. Enjoy cinnamon in well all the other food that you consume. Cinnamon yogurt that is tasty and hey, that's cinnamon and protein together. A winner. Anyway, I hope you enjoyed this chat with Luke. If you did tell us rate and I you this episode,