189: Getting Fit With Minimal Time and Money, Top Plant-Based Proteins, and How to Support Underserved Communities | Joe Holder

Protein Insights

Joe Holder discusses the benefits and nuances of plant-based protein sources, highlighting the importance of choosing the right protein shakes. He categorizes shakes into two types: fat-based for sustenance and energy-based for post-workout recovery. Joe emphasizes the value of fat-based shakes, noting, "I think people sleep on the fat base shakes. I think people sleep on fat. And for me, that's helped, because I've actually felt better when I've gotten my body fat percentage up a little bit."

I think people sleep on the fat base shakes. I think people sleep on fat. And for me, that's helped, because I've actually felt better when I've gotten my body fat percentage up a little bit.

--- Joe Holder

He also shares his preference for a blend of brown rice and pea protein, while expressing caution about soy due to its heavy processing in the US 1 2.

   

Dietary Evolution

Joe's dietary philosophy has evolved to embrace a more flexible and inclusive approach, focusing on plant-based and minimally processed foods. He describes his diet as "flexitarian," allowing for occasional fish consumption while prioritizing plant foods. Joe explains, "Instead of telling a kid, oh, you can't do that, what if I told the kid they could do something else?"

Instead of telling a kid, oh, you can't do that, what if I told the kid they could do something else?

--- Joe Holder

This philosophy encourages adding beneficial foods rather than restricting certain ones, promoting a positive relationship with food 3 4.