April 2, 2020
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The Power of Nutrition – Luke Corey, RD, LDN | UCLA Health Sports Performance powered by EXOS

Hello and welcome to today’s webinar. My name is Luke Corey and I’m a registered dietician and sports nutritionist. The topic for today is the power of nutrition and we’re going to look at how you can use nutrition to fuel your body, to boost
your health and to power performance so if you’re tuning in and you have a
question you can reach out to us on Twitter using the hashtag UCLA MD chat
or you can comment on our Facebook page and we’ll be answering those questions
at the end of today’s webinar all right so just a brief outline of what we’re
going to discuss a day the first thing we’re going to do is we’re going to take
a look at nutrition and give it a new definition something that is a little
more up-to-date and then we’re going to follow it up with talking about the
impacts that nutrition has on your day to day performance we’re gonna look at
the difference between poor nutrition and optimal nutrition and that will lead
into what I call the five basics of optimal nutrition and then finally we’re
gonna finish off by putting everything into practice you have a good
understanding of what you need to do in order to truly maximize from this
information you’re gonna receive today just a brief introduction as I mentioned
I am a registered dietician and sports nutritionist I work out of the UCLA
Health Sports Performance Center that’s located the UCLA UCLA health training
center in El Segundo which is the home of the LA Lakers at our facility we
provide performance training and fitness classes for youth high school and elite
athletes as well as just recreational adults who are looking to get back into
shape from my end of things I provide the nutrition support for all of those
members and that comes in the form of evaluations and assessments body
composition measurements and the creation of nutrition action plans that
they can take and start to implement into their day-to-day routine so the
first thing I want to discuss is is redefining what nutrition is so if you
take a look in any dictionary a typical nutrition definition is something like
this it says it’s the process of obtaining food the food necessary for
health and growth which is great what they’re saying is you’re using
nutrition to keep you alive and functioning
I’m sure that’s what we all want but when we’re talking about optimal health
and optimal nutrition I think we need to expand on this definition so this is how
we define optimal nutrition we see that that it’s eating the right amount of
nutrients on a proper schedule to achieve the best performance and longest
possible lifetime in good health so essentially what that means is that
we’re using nutrition to not only maximize health and happiness and
well-being but if you’re athletic to improve your athletic performance as
well and nutrition can have a profound impact not only on your daily health but
if you’re again if you’re an athlete on your athletic performance as well so
taking a look here just what day-to-day perspective what we
can see is that good optimal nutrition habits can reduce your risk of
developing diseases and disorders like cancer diabetes and heart disease it can
also make it easier to lose fat mass and to gain muscle mass which is what is
optimal for good health tissue quality so things like nails skin hair and teeth
good nutrition supports those those particular tissues joint health is a big
one especially as we get older good optimal nutrition can reduce your
risk of developing arthritis and other degenerative joint disorders and lastly
if you’re an adolescent and you’re in your growth period good nutrition can
support that growth and development so that you can reach your full potential
so the day to day impacts of optimal nutrition are are profound then from a
performance standpoint so this can be athletic performance or this can just be
day to day performance even work performance optimal nutrition can
support cognitive function so things like focus and concentration and and
quick decision making skills though it can all be improved and enhanced by good
nutrition your ability to exercise so not only exercise longer and harder but
to exercise at a higher intensity that’s all improved by simply
incorporating good nutrition practices into your into your routine things like
energy and endurance again from an athletic standpoint is very important
but just the energy to get through a typical day is improved by good
nutrition strength and power from a performance standpoint is improved your
risk of injury decreases so if your injury prone you may want to look at the
quality of your nutrition and good nutrition habits can reduce that risk of
injury and also help you recover from injury if you’ve suffered one in the
past and then lastly a lot of people suffer with poor sleep and a lot of
times it is nutrition related so the quality of sleep can be improved by just
making some modifications to your eating habits so what we want to take a look at
now is looking at the difference between poor nutrition and a poor diet and what
we consider kind of the optimal nutrition habits so if we look at those
people who typically follow a poor diet what we see is that the consult
consuming low nutrient foods so there’s really no quality to the foods that
they’re consuming and then they’re also consuming those those foods and large
portions we tend to see that these people have irregular eating patterns so
they’re skipping meals or they’re skipping snacks or every day looks a
little bit different in terms of their the schedule of their meals and snacks
and then lastly what we see is that these people are typically dehydrated or
the consuming unhealthy fluid sources so things like sodas and energy drinks and
those sorts of things so if you’re following a diet like this typically
your calorie consumption is is higher than it should be and that can lead to a
lot of issues like weight gain and a lot of those disorders and diseases that we
talked about in the previous slide so ideally we want people to gravitate more
towards what we consider the optimal nutrition habits this is eating
nutrient-rich foods so basically getting the best quality and every bite that you
take consuming those foods in the appropriate portion sizes eating at
regular times and we’ll get into this I’m in more detail later on
and then being well hydrated and consuming healthy fluid sources so
ultimately the goal today is to help whether it’s you or people you know
gravitate from sort of this poor diet into something that’s a little bit more
higher quality and will help you reach whatever goals that you have in mind so
that leads us in to what I call the five basics of optimal nutrition see these
are the five things that you can implement into your day-to-day routine
that’s gonna help you reach your goal that’s gonna help improve your health
and boost your performance those five things we’re gonna discuss our eating
schedule the key nutrients that you want to be focusing on when you’re building
your meals out the types of foods that you should be selecting in order to get
those key nutrients we’re gonna look at portion sizes and then finish off with
talking about how to stay well hydrated throughout your day so let’s start with
eating schedule so there’s a few different routines that people typically
follow as part of their their eating schedule some of those common routines
include one that is considered kind of the most common which is eating every
two to three hours so a typical day for somebody like this would be they have
breakfast in the morning they follow that up with a snack mid-morning then
they’re having lunch then they’re having another snack in the evening and maybe
finishing off their day with dinner that’s a very common practice for most
people and it’s a very healthy practice as well but there’s other people who
might follow what we call the 3 square meals on routine where they really
thrive off of just eating breakfast lunch and dinner they’re not really big
snack eaters and that’s perfectly fine as well and then lastly there’s people
who skip meals or they put themselves into a state of intentional fasting so
what that looks like is perhaps on purpose they’re skipping breakfast every
morning and then the first meal is lunch and then they’re having snack and then
they’re having dinner and that’s a perfectly healthy routine as well right
one thing to consider though is you do go into a fasting routine it’s not
really recommended for those who are pregnant in their growth periods having
impaired glucose regulation so if they have issues
with diabetes or prediabetes or if they’re athletic and they want to gain
muscle it’s just it’s just not a suitable eating schedule for those types
of people but what the research shows is is it’s not so much the schedule that
you follow it’s the consistency that you can maintain right so whether you prefer
to eat you know every couple of hours or if you like three square meals or if you
like to follow a fascinating protocol as long as you can stick with that day to
day and that every day looks the same that’s when your body is gonna thrive so
really picking that routine that you know you can follow on a day to day
basis is where you’re gonna get the most benefit from and then what we want to
figure out and determine are the key nutrients that we want to include within
those meals so this four key nutrients that we want to ensure our part of our
entire day and a part of every meal and snack the first one and probably the
most important one is protein right so protein are the building blocks of our
bodies they’re the building blocks of muscle bone tissues organs even our
brains are all built using proteins and our bodies regenerate and replace these
proteins on a daily basis so we want to make sure that our diet is rich in lean
high-quality proteins in order to support these to this tissue quality
while also keeping the body healthy and strong and for those who are in their
growth phase making sure that they have the building blocks to grow to their
full potential so every time we make a meal there always should be a source of
protein with that meal whether it’s animal-based or plant-based and we’ll
get into those foods in a second here but the second key nutrient that we want
to include in our daily diets are carbohydrates
now carbs have kind of developed a bad reputation over the last few years a lot
of people are associating carbs with fat gain and unfortunately there’s not a lot
of research to actually back that up so carbohydrates are a beneficial part
of our diets we just want to make sure we’re consuming in the right portions
which we’re going to be talking about in a few slides from now what we need to
know though is that carbs are the main source of fuel for our bodies and for
our brain so we want to make sure that we are including carbs as part of our as
part of our meals and snacks if you’re active
carbs are your main source of energy during exercise and then a lot of foods
that provide carbohydrates also provide those soluble and insoluble fibers that
support got health and cardiovascular health as well right so we want to make
sure that we do include carbohydrates within our diets keep in mind though
that the amount that we consume can be adjusted based on the goals that we have
so typically what we see is for people who do you want to lose a little bit of
weight you know we’ll cut back on their carb intakes but if you’re athletic and
you train at a high level we want to make sure that your carb intake is
sufficient enough to support all of those activities so proteins are a big
part of our diet carbs are a big part of our diet we also want to make sure that
we are including fat in our diet as well so again fat had that bad reputation a
few years ago as well everything we ate was low-fat or no fat but what we found
in the research is that we actually need fat in our diets right but we need the
right types of fat the reason why is that some healthy fats support joint
health right a lot of these fats have an anti-inflammatory property to them so if
we’re talking about reducing our risk of our thright as’ or other chronic joint
issues we want to may want to look at incorporating some more healthy fats
into our diet those healthy fats also support cognitive function as well so
making sure that we are keeping our brain healthy using these healthy fats
and then lastly there’s a lot of essential vitamins that can only be
absorbed by incorporating some of these fats in our diets so things like vitamin
A D and K which are all vital to just the daily functioning of our bodies we
want to make sure that our body is able to absorb these and the only way to do
that is to ensure that we have enough for those healthy fats in our diets
and then lastly we want to make sure that we are getting enough vitamins and
minerals and we’re we’re consuming the full spectrum of vitamins and minerals
with the foods that we eat vitamins minerals are like the you know the key
and the ignition of our car what keeps our bought it’s what keeps our body
functioning day to day right it essentially keeps you alive
all right vitamins and mirrors also keep your immune system strong and healthy
and protect your body from disease so overall when we’re building out our
meals we want to make sure that we include all four of those key nutrients
throughout our meals throughout our snack so by the end of the day our body
gets everything it needs to support health performance and just day-to-day
functioning so we’ve established our eating schedule that’s the first thing
we talked about we have identified those key nutrients that we want to include in
our meals and snacks now it’s time to focus on those foods that are going to
provide us with those key nutrients so this is just a quick snapshot the
thousands of different types of foods that can provide those key nutrients
that we’re looking for so for example we talked about protein being a vital
nutrient in terms of maintaining good lean tissue and and strong bones and so
on well we can get protein from a number of sources not only lean meats things
like fish and seafood and chicken and beef no sorts of things we can also get
it from different dairy products as well right milk cheese Greek yogurt those all
are very good sources of protein we have to keep in mind though that we also want
to get some of those plant-based proteins in our diet as well so things
like beans and lentils tofu tempeh and different nuts and seeds provide us with
those essential proteins that our body requires right so making sure that we
get a variety of those foods as part of our daily diet to make sure that our
body gets all the different proteins that it requires what
– carbohydrates there’s really two categories the first one are grain
products so these are kind of the more nutrient-dense carb sources things like
oats wheat bread wheat pasta brown rice quinoa barley couscous those sorts of
foods provide us with a lot of those complex carbohydrates that give us the
fuel source to keep our bodies functioning throughout the day but then
we also want to make sure that we’re getting fruits and vegetables in our
diet they provide carbohydrates as well things like apples and different types
of berries and bananas and then vegetables like sweet potatoes squash
carrots those sorts of things those are all carb rich nutrient-dense options
that we want to include in our diets as well and then lastly those healthy fats
that we talked about those come from things like nuts and seeds and different
oils things like almonds and flax seed and chia seeds olive oil is a great safe
source of those healthy fats even some foods like salmon which is also a
protein source provides those healthy fats as well so getting those foods as
part of our diet is essential to making sure that we get those healthy fats our
body requires so we’re getting a variety of protein we’re getting a variety of
carbohydrates whether it’s through grains or fruits and vegetables and if
we get a variety of those fat sources that’s going to provide us with all of
those vitamins and minerals that we talked about is that fourth key nutrient
so the key here is making sure we get variety throughout our diets people
people typically tend to eat a lot of the same things every day so we wanted
to expand that palatal load there we want to start to really explore some of
these different foods that we might not consume on a daily basis and ultimately
when you’re building out a meal getting something from each one of these
categories ensures that by the end of the day you’re hitting all your key
nutrient targets so visually what that looks like is something like this what
we see here is we see a lot of color a lot of variety just different foods that
we can be including in our diet on daily basis so our lean proteins some of
our whole grains fruits and vegetables even dairy products are healthy options
as well so ultimately what you need to start thinking about is ways that you
can upgrade your current meals to something that’s a little bit more
balanced and something that includes all four of those key nutrients that we
talked about so here’s an example here right a lot of people for dinner or for
lunch have something like this maybe it’s some chicken strips with some
french fries right yes this meal here provides
protein and carbohydrates but unfortunately because it’s typically
deep-fried you’re gonna get unhealthy fats as part of that meal right and then
you’re missing out a lot of key vitamins and minerals that your body requires
right instead what we want to try to do we want to try to upgrade from that meal
and get something that includes all four of those key nutrients that we talked
about so something like this we’ve got chicken we’ve got rice we’ve got
vegetables fruit even a couple pieces of cheese what that’s gonna do is that’s
gonna give us those lean proteins that our body requires good sources of
carbohydrate in the rice and the fruits the vegetables healthy fat which could
be a dressing on the vegetables and the the key vitamins and minerals from just
that variety of food that again supports day to day functioning so if you’re kind
of following along what we’ve done so far again is develop that eating
schedule we have identified the key nutrients that we want to include
proteins carbs healthy fats vitamins and minerals we’ve we’ve identified the
foods that provide those nutrients now what we want to do is we want to focus
on consuming those foods and the right portions so portion sizes have increased
over the last few decades and I think we see a correlation with the increase in
you know rates of obesity and being overweight and a lot of that is is
attributed to two portion sizes kind of going out of control a little bit so we
want to do is we want to use some perspective on the the sizes of
the portions of food that you’re consuming on a daily basis and I’ll also
give you some perspective on you know how many portions you should be
consuming over the course of a day so the easiest way to understand portion
size is to use your hand so for example if you have a protein source one serving
fits in the palm of your hand so it’s about 3 ounces of something like chicken
or fish or even like beans or lentils it’s whatever can fit in the palm of
your hand that’s one serving for carbohydrates it’s one copped hand so
it’s about a half a cup overall so that would be grains you know things like
oats or cereal something like that rice it’s whatever you can fit in a cupped
hand that’s one serving those healthy fats that we talked about it’s about a
thumb size so about one ounce or a tablespoon right so if it’s oil if it’s
not it’s about the size of one thumb and then fruits and vegetables a fistful
would be considered one serving so that’s about one cup as well right so
again if you’re preparing your meal take a look at the portion sizes you’re
consuming and just make sure they fit with the recommendations here so to put
this in perspective let’s get an understanding of what a typical day
looks like for your average person so the average male consumes around 2,000
calories everyday if we were to break that down into portions and this is kind
of the ideal breakdown we’re talking about eight servings of protein so
there’d be about eight of those palm falls throughout the day of protein
we’re looking at 13 servings of carbohydrates so that’s a combination of
those grains and fruits and vegetables typically we try to do half or more of
those servings as fruits or vegetables and then lastly we’re talking about nine
servings or nine thumb sizes of fat as well for that
typical male 2000 calorie diet females typically it’s about 1600 calories a day
so you’re looking at about six servings or six palm fulls of protein ten
servings of carbohydrates with at least half of those being fruits and
vegetables and then seven servings of fat or seven unfolds so if you’re
looking for a breakdown of how that’s distributed throughout the day if we
take a look at that male 2000 calories again eight servings of protein 13
servings of carbs nine servings of fat if we were to break that down with this
eating schedule here it looks something like this two of those palm folds so two
of those servings of protein will come at breakfast maybe you add one serving
of grain two servings of fruits and vegetables and maybe two servings of fat what that could look like in real life
would be something like a cup of Greek yogurt a little sprinkle of granola
maybe throw on some blueberries some strawberries and add some chopped
almonds right that would hit that full nutrient profile in the right portions
and then you just continue to spread out those servings throughout the day until
you get kind of an even distribution between your meals and snacks and you
reach your daily totals all right so the key theme here is is know your numbers
and try to reach those numbers on a consistent basis day in and day out same
thing with our females again some fewer portions overall but but still
distributed throughout the day similar to on the male example there so lastly
what we’re going to talk about is hydration and how you ensure that you
are well hydrated throughout your day so the human body is approximately 75%
water so small changes in hydration can really impact the body and you may have
suffered from some of these symptoms of dehydration things like headaches
constipation fatigue joint and muscle pain reduced athletic performance
impaired cognitive function if you’ve ever had any of these symptoms you may
want to take a closer look at your hydration you might be in a dehydrated
state so in order to avoid dehydration to stay
well hydrated it’s good to know how much water we actually need to drink every
single day and an easy way to figure that out is to take your weight in
pounds and divide it by two that’s the number of ounces of calorie-free fluid
that you should be consuming every single day so for example if you weigh a
hundred and fifty pounds you need to drink about 75 ounces or about two and a
half liters of water every single day all right and I keep mentioning water
because that’s your best fluid source but you can get that hydration from
things like coffee and tea trying to avoid putting too much sugar or cream
into those into those drinks unsweetened iced tea so low sugar calorie free lemon
water so basically water with a slice of lemon in it just to give us some
flavoring or again if you don’t like the flavor just plain water using a
flavoring agent can help boost your hydration so trying to hit that number
on a daily basis will ensure that your body is getting all the hydration it
needs to function as and it’s best one way to track hydration is to look at
urine color so we want something typically in this yellow to pale yellow
that is that ensures that you’re in a hydrated state the darker your urine
gets the more dehydrated you are the more you’re going to need to focus on
your hydration intake in the future so again up to this point and in terms of
our five basics we’ve talked about establishing that eating schedule
identifying those key nutrients that you want to include throughout your day
choosing the right foods that are going to provide you with those key nutrients
even those foods and the right portions and then making sure you’re well
hydrated alright to complement everything you’ve been doing up to that
point so now it comes to putting this all into practice and there’s some
simple things you can do in order to achieve that what I encourage people to
do is to sit down and make a plan right just write things out you can start by
writing out just your fuelling schedule so take a look
you know your typical day look at your work schedule look at your exercise
schedule your social activities and fit your nutrition into that plan and make
sure you’re able to repeat that on a day to day basis – to maintain that
consistency right so establish that eating schedule so write that down then
you want to write out just how you want your meals to be built all right always
making sure that some protein is part of those meals and snacks making sure
you’ve got some good carb sources whether it’s grains fruits vegetables
those sort of things and then including those healthy fats as well once you have
that template in place it becomes easy to start to fill out the foods that you
want to consume right so what you can do is you have your template and then you
can build out you know Monday Tuesday Wednesday Thursday and so on right just
using that template there so what that looks like is now you start to pick the
foods that you want to consume so if you go back to your your template you’re
gonna have breakfast first thing in the morning you know you want to include a
protein source maybe that protein source is Greek
yogurt you want to pair that with some carbs a little bit of granola some
blueberries and then as I mentioned earlier add that healthy fat in the form
of chopped almonds or something like that and you repeat that throughout the
day so that you’re hitting on all those key nutrients as you build out your meal
plan from there you can even take it one step further and establish your portion
sizes right so your Greek yogurt one one palm full or three-quarters of a cup
your granola is one cup handful or about a quarter cup or half a cup and so on
and continue to do that throughout your day because then from there what all you
need to do is build your grocery list all right so now you have all the foods
that you need you know the amounts that you need you just create your grocery
lists from there go to the store do your shopping come home and if you have time
start to prepare those meals so maybe you’re preparing you know bulk meals for
the whole week or if you’re just preparing for the for the next day all
right that’s going to help ensure that you’re getting all
the proper nutrition you’re getting that optimal nutrition that we’re talking
about every single day of the week essentially the more you do that the
more it becomes a habit right so again kind of following this routine here you
know establishing that evening eating schedule being consistent day in and day
out hitting those key nutrients throughout your day choosing the best
quality foods choosing those foods and consuming those foods and the right
portions for you making sure you’re well hydrated throughout the day and then
just repeating that day in and day out and again you can accomplish that with a
little bit of meal planning grocery shopping and meal preparation so in
summary I’ve given you some some pretty basic information but free for you to
truly be able to implement it and to benefit from it the best thing to do is
to set a goal for a lot of people they want to lose weight and those basics
that I just talked about there that can help you do that right so set a goal
whether it’s weight loss maybe it’s improving athletic performance maybe
it’s just improving markers of Health have that goal in mind and then create
your plan so take this information that we talked about it you may need to
modify a few things but overall those are the typical recommendations that you
want to follow that’s gonna be the plan that’s going to be the the roadmap for
you to reach that goal something that can be really beneficial for a lot of
people is to recruit people who are supportive so maybe it’s family members
or friends people have similar goals who you can follow and take this journey
along with it just makes it easier for you to reach your goal it provides you
with that accountability that you’re looking for so recruit a team track your
progress whether that’s just checking in with yourself every single day if you’ve
set say you know a hydration goal at the end of the day check off whether you
accomplished that or not the other way to track your progress is to meet with
somebody like myself a dietician who can track that progress along with you and
then lastly a lot of this can be challenging making changes to your
routine especially if it’s a routine default for such a long time
can be difficult so celebrate those victories if your hydration is
drastically improved right you know celebrate that posted on social media
you know go out for dinner with your family your friends and just celebrate
that accomplishment overall if you can implement that routine that we just
talked about if you can track your progress celebrate your victories this
is just gonna go a long way towards moving you down a more ideal and
healthier path towards that optimal health and optimal nutrition so if
you’re looking for more information you can reach us through our website UCLA
health org slash sports performance if you’re looking for a one-on-one
consultation you can reach out to us there as well but overall I just want to
say thank you guys for tuning in and we’re happy to answer some questions so
again if you have a question you can reach out to us on twitter using hashtag
UCLA md chat so I think we’ve got some questions now all right okay so first question is what do you
think about diet trends like keto diets and intermittent fasting so these are
two of the more popular nutrition trends that we’re seeing these days both of
yous typically in a weight loss you know capacity so people using keto diet or
interim fascinating as a way to lose weight and there’s actually a lot of
research to back that up the thing about keto diet intermittent
fasting is that there they can be challenging diets to maintain and you
really have to you know follow it as specified right so you can’t just do
like a half a keto diet some days and then other day is just a regular diet
it’s one of those things you really got to follow and stick to on a day to day
basis I also recommend if people are looking to do something like keto diet
or intermittent fasting to reach out to somebody like myself who has
lot of experience and knowledge in those areas and can help just help you
establish the proper guidelines that you need to follow in order to really
maximize you know these these diet protocols all right any recommendation
for eating during sports a volleyball tournament I have one to two hour breaks
what are items that are promoted to be good but really or not so things like
sports tournaments can be challenging because you’re on the road there’s not
usually a lot of good healthy options in the area so what I typically recommend
people do is one take a look at the schedule ahead of time understand where
your breaks are and how long those breaks are and then plan accordingly I
really encourage people to pack their own snacks and meals get yourself a
little cooler that you can take with you to the tournament that’s got healthy
options so you don’t have to rely on you know buying something from the from the
cafeteria from the canteen or from you know a local fast food place and
something that’s typically promote promoted as as being good but really
isn’t especially for youth sports it’s gonna be things like sports drinks like
Gatorade or Powerade those are really useful for people who train or perform
in a really high level but for your day to day youth athletes those are just
really high sugar high calorie foods you probably don’t need at that point you’re
better off suited with something like fruits and vegetables just plain water
packing snacks like trail mix or protein bars you know even like a peanut butter
and jam sandwich is just gonna be a better option for you at a tournaments
and different sporting events let’s see here if my goal is to lose weight how do
I modify these recommendations you provided so as I mentioned the those
recommendations are pretty universal to most people no matter you know what your
goal is whether you’re trying to lose weight or perform at your best in your
sport establishing an eating schedule that’s consistent will help with that
the only place you want to modify is probably with
your your portion sizes alright so in the end if your goal is to lose weight
you just need to be consuming fewer calories typically the easiest place to
reduce from is gonna be your your carbohydrate intake so if you remember
for the mail and a 2,000 calorie diet it was about 13 servings for a female it
was about 10 so even just cutting back in those areas maybe dropping from 13 to
210 or 9 for the male and from 10 to 6 or 7 for the female that’s going to
reduce that overall calorie intake and that’s what’s gonna help lose that
weight the other part of the equation is just exercising more right so we want to
be able to burn more calories than we take in and that comes in the form of
exercise all right last one here so is plant-based diet the best solution for
health and fitness I’ve seen many documentaries on Netflix supporting that
I’ll just say that Netflix is in the business of making money so a lot of
those documentaries that you see on there they can be very deceiving and
they can really skew a lot of what the research actually says so plant-based
eating is not necessarily healthier than just a regular diet that includes
animal-based proteins what it comes down to like I mentioned is are you getting
all those key nutrients that we talked about really when it comes down to
health it’s making sure that we’re not at risk of a nutrient deficiency that
our body is getting everything it needs in terms of carbs proteins healthy fats
and all the vitamins and minerals that’s gonna be a better solution for good
health than just going and starting a plant-based diet there’s nothing wrong
with the plant days based diet you can certainly be just as healthy that way
but it’s not you know the best diet out there all right so so thank you for your
questions and I appreciate you guys 2 minute tuning in and I hope you have a
great rest of your day thank you very much

Randall Smitham



  1. Bryan Martinez Posted on December 14, 2018 at 3:55 pm

    Whats up doc

  2. Bryan Martinez Posted on December 14, 2018 at 3:56 pm

    I see that nutrition is very important

  3. Juan Plaza Posted on March 11, 2019 at 1:28 am

    Good presentation until he promoted dairy and meat. So much research shows the dangers of those sources of food. See WHAT THE HEALTH on YouTube or Netflix

  4. Kevin Williams Posted on April 5, 2019 at 3:45 pm

    Wonderful video!!!!!!!!!!!!!!!!!!!

  5. jillhbaudhaan Posted on April 9, 2019 at 8:39 am

    Thank you, just thank you.

  6. Abdulrahman Shuaibu Posted on April 12, 2019 at 12:45 am

    Worry no more about searching for the best supplement because this will give you an everlasting solution to building up your muscles and recovering them as well

  7. Óðinn Jakobsson Posted on April 21, 2019 at 6:14 am

    3 minutes in and you haven't said anything. Moving to another video. Make the next one more to the point.

  8. Braden Georgeson Posted on April 29, 2019 at 8:40 am

    Hydration from coffee? Doesn't caffeine dehydrate you?

  9. SD Posted on May 17, 2019 at 2:05 am

    For portion sizes, keep it simple, fist of.carbs, fist of veggies, fist of protein, thumb of fat

  10. Glory Avia Posted on May 18, 2019 at 1:22 pm

    lol it is 11 pm at night and i found this super interesting

  11. trapez77 Posted on May 18, 2019 at 7:51 pm

    Your health is correlated to your level of physical activity and has very little to do with what you eat

  12. AhMed NutriDiet Posted on May 18, 2019 at 10:40 pm

    Very interesting

  13. Hyland Markle Posted on May 19, 2019 at 8:48 pm

    Thanks for the video. I like the example structure for daily eating habits that you outlined.

  14. Rezo Pocxveradze Posted on May 23, 2019 at 6:38 pm

    well rly nice video covered everything ty a lot and gl

  15. zheer shorsh Posted on May 26, 2019 at 3:46 pm


  16. Maria Montero Posted on July 1, 2019 at 10:14 pm

    This was so helpful, thank you 🙏🏽

  17. Will Ruiz Posted on July 3, 2019 at 7:44 am

    Thanks for this PSA, Luke and UCLA Health. Super informative. Thanks for promoting a better, healthier lifestyle and proactive living.

  18. Pratyut Tit Posted on July 7, 2019 at 1:02 pm

    found the regular eating schedule idea of interest. Most of the rest of it was terrible information designed to kill people earlier and support the medical fix it after you're sick industry. Fats are important for hormones. Those carbohyrates are not explained well at all. Nuts and seeds are dangerous and you didn't warn about any of the problems. The breads and sweet fruits are dangerous and many Americans eat those wrongly. You didn't talk about the dangers. Your portion sizes are simply dumb, most people are not average. Eating snacks and so many meals all day will increase the chances of getting cancer, diabetes, and heart disease. They will not be able to use free fatty acids very well, unless they exercise a bunch. Exercise only burns a few calories an hour. The beneits are more about helping body function better. People that have an eating window 13 hours long get cancer at a 40% higher frequency than people with a 12 hour eating window. Doesn't it make sense to eat for a smaller eating window like 6 – 9 hours to allow autophagy and metabolic flexibility?

  19. willowstarfeather Posted on July 15, 2019 at 2:41 am

    You include cheese but not butter. Do you know that pasta is just flour, oil and egg. Doesn't sound healthy. Bread is similar but with yeast.

  20. Steph E. Posted on July 24, 2019 at 12:10 pm

    So helpful, helps cut through all of the “How I lost 10lbs in two days!!!” BS.

  21. Darcy Swanson Posted on July 25, 2019 at 8:01 am

    This is old news

  22. Richard Greathead Posted on July 25, 2019 at 12:14 pm

    Great video with really helpful info!

  23. Amandeep Singh Jagdev Posted on July 31, 2019 at 10:45 am

    Thank you so much for this learning class!

  24. Totok Shiatsu Posted on August 3, 2019 at 7:44 am

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  25. Mukhtaar Sonvadi Posted on August 3, 2019 at 10:31 am

    very informative and helpful, thank you Luke!

  26. Fernanda Nolaço Posted on August 3, 2019 at 1:52 pm

    Perfect thanks for advice

  27. Jyotir Aditya Maloo Posted on August 3, 2019 at 2:16 pm

    So you don't live in the Americans gardens building, and you don't do 1000 stomach crunches a day? 😁

  28. alodia lorraine cezar Posted on August 9, 2019 at 5:08 am

    Thank you!

  29. China Rose Posted on August 12, 2019 at 6:04 pm

    What would you recommend for someone on shift work? And keeping a healthy scheduled diet? I usually work night shifts & could finish at 1am, 4am or 6am etc

  30. Achyuta Krishna Posted on August 14, 2019 at 1:21 am

    Thanks for sharing great info.🙏

  31. Sasha Lizaveta Posted on August 14, 2019 at 5:35 pm

    Awesome video! The portioned eating approach that you use, though, while it's more practical than calorie counting, its weakness is that we don't know exactly how many calories we eat.

  32. EVIL PENNYWISE Posted on August 16, 2019 at 4:42 am

    Agent Steve Haines is doing this?

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  33. Muhammad Waqas Ahsan Posted on August 16, 2019 at 8:38 pm


  34. Soufyan Mohamed Posted on August 19, 2019 at 6:35 am

    Good information
    Is L glutamine pils effects facial hair growth or increase it

  35. SJ Posted on August 20, 2019 at 2:23 pm

    Thanks Luke Corey, RD, LDN, part of the UCLA Health Sports Performance team. Good presentation and I feel I learned stuff I didn't know before. Appreciate the vid.

  36. Wayne R Posted on August 23, 2019 at 1:57 am

    Great Video 👍

  37. Gaurav Moon Posted on September 4, 2019 at 2:06 pm

    Checkout my Instagram page @refinefacts

  38. Jennifer VanHooser Posted on September 9, 2019 at 10:18 pm

    Lost me with dairy, no bueno

  39. Manan Abbasi Posted on September 10, 2019 at 5:23 pm

    Thank you for sharing this knowledge. As an athlete, I was looking for something like this to be better and it can be life changing for the one who actually wants to achieve his goal.
    Thank you again for this precious knowledge!

  40. Akhilesh Kumar Posted on September 11, 2019 at 7:25 am

    The world best nutrition forever nutrition call 6394289191

  41. Sasha Yershov Posted on September 12, 2019 at 6:28 am

    He really glossed over the fruits and vegetables. Never gave examples of them like he did for the other food groups.

  42. natureknowsnotofmercy Posted on September 15, 2019 at 6:48 am

    awesome! Thanks