So tanke ich Energie für meinen Alltag 🦾 | Full Day of Eating #2 | Arda Saatci — Transcript

Full transcript

1. 0:02Hey, everyone! What's up? Welcome to a new YouTube video on our channel.
2. 0:10New video, new topic. Well, not quite: we did a Full Day of Eating a few weeks ago.
3. 0:15This is episode two. I'll take you through my day and show you everything I eat.
4. 0:21That's today's theme: a Full Day of Eating. We've eaten plenty, so it's all about food.
5. 0:26I've just trained, so it's time to refuel with some good nutrients.
6. 0:32Protein, carbs, healthy fats, vitamins: we'll cover all of that today.
7. 0:37I hope you pick up something useful today.
8. 0:40Give us a like and subscribe. We'd really appreciate it.
9. 0:43Before we start, you've got three seconds to subscribe and leave a nice comment.
10. 0:51Great.
11. 0:52So, after training, we're starting with...
12. 0:54Are you even hungry?
13. 0:55I am, yeah.
14. 0:56What time is it?
15. 0:57Honestly, we got a little carried away chatting.
16. 0:59Making some plans for the coming weeks.
17. 1:01It's half past twelve now.
18. 1:03I'm running a bit late, but we'll manage.
19. 1:05All I see here is banana bread everywhere.
20. 1:08Paul brought banana bread too.
21. 1:10My mum made banana bread.
22. 1:11Vince, yours is still baking?
23. 1:13Paul hasn't got any, dude.
24. 1:14Banana bread everywhere!
25. 1:16My mum's been going all out with her creations lately.
26. 1:20I don't know, maybe she's planning to open a banana bread shop,
27. 1:22but she's definitely very motivated.
28. 1:24Great, I'm excited. Banana bread is the best.
29. 1:26But first, let's talk supplements.
30. 1:29Vitamin D3/K2, omega-3,
31. 1:31Athlete Stack, the essentials
32. 1:33I'd recommend to everyone.
33. 1:35My creatine and so on.
34. 1:36I now take my psyllium husks
35. 1:38first thing in the morning. Not sure why,
36. 1:40but I try to spread things out a bit more.
37. 1:42Have you taken them today? Yes, I have.
38. 1:44I always take them first thing, before my run.
39. 1:46With my creatine,
40. 1:49black seed oil and Manuka honey.
41. 1:50Speaking of the Manuka honey, I didn't
42. 1:52close it properly. It'll dry out.
43. 1:54In the morning, I blend psyllium husks with water using this hand blender.
44. 2:01Best invention ever.
45. 2:02Then I take a teaspoon of black seed oil.
46. 2:07Organic, cold-pressed, virgin black seed oil.
47. 2:10Those are the things to look for.
48. 2:12And I add my creatine.
49. 2:14That's what I usually have in the morning before running.
50. 2:17Then a banana or whatever.
51. 2:19But I was just talking about supplements.
52. 2:21Afterwards, I take vitamin D and Athlete Stack.
53. 2:24There's a women's version too.
54. 2:25This one's Athlete Stack Men.
55. 2:27They also make one for women.
56. 2:27The women's one has a bit more iron,
57. 2:31since women tend to need more iron
58. 2:34due to their hormones and so on.
59. 2:36So ESN added a bit more.
60. 2:38Omega-3.
61. 2:39I always take omega-3. You can never really get enough.
62. 2:42What is it good for?
63. 2:43It's great for your immune system, eyes, hair and skin.
64. 2:48And for inflammation levels in general.
65. 2:50We generally don't get enough omega-3 throughout the day.
66. 2:54We tend to get more omega-6.
67. 2:57The balance between them matters.
68. 2:59That's why I'd take it as a supplement too.
69. 3:02Most people don't eat enough oily fish.
70. 3:04Neither do I, to be honest.
71. 3:05I do eat salmon sometimes.
72. 3:06Maybe once a week at most.
73. 3:08Twice a week.
74. 3:09Unfortunately, it can be quite contaminated too.
75. 3:13With fish farming and all.
76. 3:14So you have to pay attention to that.
77. 3:16But if you include it a few times a week,
78. 3:19you should be fine.
79. 3:20I'm craving salmon today. I think we'll have it for dinner.
80. 3:23We'll see. More on that later.
81. 3:25Oh, and I've been trying Q10 lately.
82. 3:27I wouldn't call it an essential.
83. 3:29It's something you might add
84. 3:34if you want to fine-tune a few things
85. 3:38and your budget allows it.
86. 3:40But it's not an essential I'd recommend to everyone.
87. 3:43It's not a must-have.
88. 3:44But omega-3, Athlete Stack, D3/K2, creatine and a good whey are.
89. 3:49Which one are you using now?
90. 3:50I like chocolate flavours.
91. 3:51Right now, I'm using Salted Dark Chocolate.
92. 3:55But I also like Hazelnut Nougat.
93. 3:57Here's my vegan one too.
94. 3:58I switch it up. Sometimes I use vegan protein.
95. 4:01That's usually a bit thicker.
96. 4:02I like it when it's a little thicker,
97. 4:04a bit creamier.
98. 4:05This Extra Creamy is a bit thicker too,
99. 4:07creamier. Sometimes I use this one too.
100. 4:10I rarely drink Isoclear.
101. 4:13It's not really my thing.
102. 4:13Maybe in summer, right?
103. 4:15Yeah, but I love milkshakes.
104. 4:16I've loved milkshakes since I was a kid.
105. 4:19So this is my milkshake substitute.
106. 4:20Tell us what Q10 actually does.
107. 4:22It supports the mitochondria in your muscles, brain and heart.
108. 4:25And has strong antioxidant properties.
109. 4:27What are mitochondria, you ask?
110. 4:28they're the powerhouses of the cell.
111. 4:30They give you energy and determine your energy efficiency.
112. 4:34You mostly train that through Zone 2 workouts.
113. 4:37Long, easy endurance sessions build that foundation.
114. 4:41Think of mitochondria as the cell's foundation.
115. 4:44They give you energy for intervals and performance in training,
116. 4:49and everything else.
117. 4:50I'm trying it out to see if I notice any benefit.
118. 4:52I'll let you know over time.
119. 4:58For now, I'm just experimenting.
120. 5:00If my budget only allowed three supplements?
121. 5:04Yeah, vitamin D.
122. 5:07Vitamin D3/K2, omega-3 and creatine. Those three.
123. 5:11In my opinion, for most people...
124. 5:12Those are three things that are hard to get through diet alone.
125. 5:17Vitamin D is a struggle in Germany with so little sun.
126. 5:20I've already explained omega-3.
127. 5:21And creatine is the same.
128. 5:23Right, on to breakfast.
129. 5:24I thought I'd make some eggs today.
130. 5:26Some eggs with oats on the side.
131. 5:28Good carbs, good complex carbohydrates.
132. 5:31Or I could have eggs and tuck into the banana bread.
133. 5:34My mum made hers with spelt flour.
134. 5:36I don't know, does yours have...
135. 5:38Mine has wheat flour, but just bananas, no added sweetener.
136. 5:41Oh, nice.
137. 5:41Then I'll have banana bread with it.
138. 5:43That's good carbs too.
139. 5:44I think my mum used 150 grams of spelt flour.
140. 5:48And bananas. Lots of bananas.
141. 5:51Blueberries, cinnamon.
142. 5:52Knowing her, she's probably added 100 grams of nuts too. She loves walnuts.
143. 5:58That's a calorie bomb too.
144. 5:59But we need calories, so no problem.
145. 6:01That's the idea: break your meals down into their building blocks.
146. 6:05You've got protein, fats and carbs.
147. 6:09Then swap the oats for banana bread as your carb source.
148. 6:13You can make it work however suits you.
149. 6:15I love black olives for breakfast.
150. 6:18And watermelon, if I can get it.
151. 6:20I think this is the last chance to get good watermelon this year.
152. 6:22To me, the most important thing is,
153. 6:24whether you eat oats, rice, pasta or bread,
154. 6:29that you digest it well.
155. 6:32If it makes you bloated,
156. 6:35even if someone says oats are the best,
157. 6:37but they don't work for you, they don't work for you.
158. 6:40You can leave them out of your diet.
159. 6:42You'll find other foods with just as good a nutritional profile and the same benefits.
160. 6:49Find what works for you, helps you perform and makes you feel good all day.
161. 6:55And banana bread works for you?
162. 6:56Yeah, yeah. It's really nice.
163. 6:57Goes down so easily.
164. 7:00I think eggs are the food I go through the most.
165. 7:03Are you making an omelette or scrambled eggs?
166. 7:08Scrambled eggs.
167. 7:10If I had some good bread, I'd fry them. I love dipping bread into the yolk.
168. 7:16And eating it like that.
169. 7:19I hate it when something just disappears.
170. 7:23It can only be there or in the dishwasher.
171. 7:25It's not in the dishwasher. I emptied it earlier.
172. 7:27I don't get where it could be.
173. 7:29It's at the gym.
174. 7:31No idea, dude.
175. 7:32Sometimes...
176. 7:33We've got a family friend who's a farmer.
177. 7:37He has loads of free-range chickens. Proper organic quality.
178. 7:40They bring us a huge batch every week, about 40 eggs.
179. 7:45No idea how many chickens he has.
180. 7:47He keeps sending us photos of them clucking around the fields.
181. 7:50I think you can really taste the difference.
182. 7:52I usually buy organic eggs anyway, from organic shops.
183. 7:55But you still notice it. The yolks are a completely different colour.
184. 7:59Much more vibrant.
185. 8:03How many minutes for your perfect boiled egg?
186. 8:05Four or five. Then it's jammy: half-set, half-runny.
187. 8:12Great. How many calories in the watermelon? Two-fifty at most. Yeah, about 250,
188. 8:18I'd say. The bowl weighs 575 grams; with this, it's 1,400.
189. 8:27So nearly a kilo of watermelon. That's more than 250 calories, right?
190. 8:33It's 30 to 39 calories per 100 grams.
191. 8:37So more than 300 calories.
192. 8:39About 390 calories.
193. 8:41Right, a bit under 350.
194. 8:44We've got six eggs. I count seven grams of protein per egg.
195. 8:48So 42 grams of protein.
196. 8:49Exactly, 42 grams of protein there.
197. 8:52So you've basically got your...
198. 8:54Have you ever tracked it in an app?
199. 8:56I always used to.
200. 8:57I used to, but I don't anymore.
201. 8:59I mostly eyeball it.
202. 9:00By now, I know the values of a lot of foods by heart.
203. 9:04I've picked that up over the years.
204. 9:06Honestly, I can't be bothered to enter everything anymore.
205. 9:09But I'd recommend everyone try it at least once
206. 9:14to get a feel for it.
207. 9:16That's really important.
208. 9:17And after doing it for a while, you'll notice...
209. 9:21I think there's a fine line before it can turn into disordered eating.
210. 9:26Some people get genuinely obsessed with controlling it.
211. 9:28You need a healthy feel for it and to remember a few basics.
212. 9:33Then you can navigate all of this pretty confidently.
213. 9:37For me, it's no big deal if I eat 1,000 calories extra or 500 too few sometimes.
214. 9:43I know how to balance it out over the week.
215. 9:46Protein, plenty of fruit and veg, good carbs: cover those basics. Everything else is a bonus.
216. 9:54Enjoy. See you in a bit.
217. 10:00I like black olives at breakfast and green olives with dinner.
218. 10:03No idea why. It's been ingrained in me since childhood.
219. 10:06From my gran, I think.
220. 10:08Normally, we'd add sheep's cheese and tomatoes, then have a bit of everything.
221. 10:14You're a fan of intermittent fasting too, right?
222. 10:18What's your usual eating window?
223. 10:19It varies. Sometimes I do it,
224. 10:22sometimes I don't. I used to think
225. 10:23it really helped with cell regeneration.
226. 10:26But the fasting period
227. 10:27is too short for that to happen.
228. 10:30For me, it's more about
229. 10:31not putting too much strain on the body, because
230. 10:33eating a lot still puts a strain
231. 10:35on your body. Food,
232. 10:38digestion,
233. 10:39it's all work for the body.
234. 10:41Sometimes it makes sense to go a longer
235. 10:43time without eating, so your body
236. 10:45has time and more
237. 10:47resources to recover from muscle soreness.
238. 10:49You know what I mean?
239. 10:50Or deal with other things instead of constantly spending so much energy on digestion.
240. 10:57So it varies for me.
241. 10:59It's not something I do every day...
242. 11:01Intermittent...
243. 11:19You do most of your runs fasted, right?
244. 11:21Yeah. Maybe a banana or three dates, but generally fasted.
245. 11:25Not if I'm doing intervals, though.
246. 11:28But for an easy Zone 2 session, basic endurance,
247. 11:32if I ate well the night before and my stores are full, I often go fasted.
248. 11:37Mm-hm.
249. 11:38Some people say they have to eat first or they won't have any energy.
250. 11:42Do you think it's just a habit you need to get used to?
251. 11:46Absolutely. 100%.
252. 11:48If you're carb-loading for a marathon, for example,
253. 11:52the key isn't your pre-run meal, but the two days before.
254. 11:57Your glycogen stores need time to take it in,
255. 12:00for the carbs to reach where they're needed.
256. 12:02So the day before, those 24 hours, is usually more important
257. 12:08than the meal right before the marathon.
258. 12:10That meal often won't reach where it needs to in time.
259. 12:13You just end up with a full stomach.
260. 12:18Great.
261. 12:20Let's try the banana bread.
262. 12:26Lovely and soft inside, with a crunchy outside.
263. 12:31There's chocolate on top too, right?
264. 12:33Blueberries, and chocolate here.
265. 12:34Careful, my... [unclear]
266. 12:37Looks like milk chocolate.
267. 12:40Really tasty.
268. 12:41Mum, watch this video. Thanks for the food!
269. 12:49Have you told her people want her to cook with you again?
270. 12:52She said, "Yes, but I don't want to be on camera."
271. 12:55"No, you'll be behind the camera."
272. 12:58She said, "Okay, then."
273. 13:00If Mama Cyborg started a cooking channel on YouTube or anywhere,
274. 13:05I think it'd blow up.
275. 13:07Maybe I wouldn't have to make videos anymore.
276. 13:12Maybe she'll shout you out.
277. 13:14"Go check out my son!"
278. 13:14It'd really take off.
279. 13:15I'll try this one.
280. 13:17It definitely looks more moist.
281. 13:23[Unclear]
282. 13:25Really tasty too.
283. 13:27Both banana bread, but completely different.
284. 13:30Really tasty too.
285. 13:30It's a bit like cookie dough, a little underdone.
286. 13:33Almost like raw dough.
287. 13:36Nice.
288. 13:37Really tasty too.
289. 13:37What would you guess for one slice of banana bread?
290. 13:41Calories?
291. 13:41Mm-hm.
292. 13:42I know this whole thing has at least 1,200 calories or so.
293. 13:46My mum easily put 100 grams of nuts in it.
294. 13:49Because the other day...
295. 13:50My mum eats loads of nuts: pistachios, walnuts, almonds
296. 13:55and so on.
297. 13:55Sometimes she says, "I need to watch what I eat a bit," and all that.
298. 13:59So I asked, "How many nuts do you eat a day?"
299. 14:01"Just a small handful."
300. 14:02I said, "Show me a handful."
301. 14:04We weighed it, and it was over 110 grams.
302. 14:08I was like, "Wow." She says she spreads them over the day:
303. 14:11a few nuts here, a few there, and you're already over
304. 14:15600 or 700 calories without noticing. They're good for you,
305. 14:19healthy fats, no problem. But that's what I mean
306. 14:22about awareness. You should never demonise food,
307. 14:25or be afraid to eat it. It's really good food.
308. 14:28You can eat plenty of nuts, but still have that awareness.
309. 14:32And that's what I mean about tracking: sometimes
310. 14:35weigh things and get a feel for how much a handful really is.
311. 14:40Knowing her, there's easily 100 grams of nuts here. That's 700 calories already.
312. 14:43I can see two or three bananas, and 150 grams of spelt flour. The flour has
313. 14:51about 350 calories. Another 500 from that takes us to 1,100, then
314. 14:57three bananas, 100 each. That's another thousand... you're at 1,350.
315. 15:05Add chocolate: 1,500. Easily 1,500 calories.
316. 15:09But look, a little handful of nuts: 600. This thing: 300.
317. 15:14I don't know if other mums are the same.
318. 15:17In Middle Eastern families, it's always, "Eat, my son! Eat!"
319. 15:21"Don't get too skinny. Don't lose too much weight."
320. 15:24It's ingrained in us. My grandma always said, "You've exercised so much."
321. 15:28"You need to put it all back." Always plenty of food.
322. 15:31That's why everything's so rich.
323. 15:33Turkish food too. Did you count the butter?
324. 15:36No idea, dude. This thing's 2,000.
325. 15:38Two thousand. And how much is this one?
326. 15:40This isn't the whole thing either.
327. 15:42That's half. It was twice as big.
328. 15:45You could say there's no added sugar, just the banana.
329. 15:50Same with this one. My mum doesn't add sugar either.
330. 15:53Right, but even the dark chocolate chips contain sugar.
331. 15:57So you can't just... You can talk yourself into anything, but you also have to...
332. 16:02Yeah, that's another issue.
333. 16:03Say you're eating Haribo with 50 grams of sugar,
334. 16:08or even 100. Dates contain just as much sugar, but dates
335. 16:12are more nutrient-dense because they also have fibre,
336. 16:16vitamins and so on.
337. 16:18But in terms of sugar and the body's energy supply,
338. 16:21they're basically the same.
339. 16:23You'll probably eat more gummy sweets than dates, though.
340. 16:27A 100-gram bag of gummy sweets is gone in no time.
341. 16:30After five dates... I always eat an odd number anyway.
342. 16:34Three or five.
343. 16:35One?
344. 16:35One, exactly.
345. 16:36One, three, five.
346. 16:38And keep going up like that.
347. 16:39Can't you eat one four times?
348. 16:41No.
349. 16:42That'd be cheating.
350. 16:45But after about five dates, I don't want any more.
351. 16:49Yeah.
352. 16:49It gets too much.
353. 16:50Unless you make a date cake or something.
354. 16:52Or date paste.
355. 16:53Or date paste, yeah.
356. 16:54Wow.
357. 16:55Dates with hazelnut butter and a little...
358. 16:57Oh, nice.
359. 16:58Good breakfast.
360. 16:59We'll finish eating, then see you for meal number two.
361. 17:04Great!
362. 17:14Feels like Thailand, dude.
363. 17:15Never been, but it must feel like this, right?
364. 17:17Probably feels like this.
365. 17:21What am I supposed to say?
366. 17:22Fresh coconut. Dude, what a brilliant invention.
367. 17:25You just punch through the fresh coconut: pop, bang.
368. 17:27Fresh electrolytes. One has 70 calories.
369. 17:29Product of Vietnam.
370. 17:31Oh, right.
371. 17:32Not Thailand, then. But it tastes really good.
372. 17:33It's a totally different taste from the cartons you buy at organic shops.
373. 17:38Those can really be hit or miss.
374. 17:40Some varieties taste really...
375. 17:41Yeah, some aren't nice at all.
376. 17:43Honestly, they taste nothing like coconut water.
377. 17:46A lot of them, unfortunately.
378. 17:47When I was... when we were in America, they had really nice coconut water too.
379. 17:51Completely different taste.
380. 17:53Or in the Caribbean.
381. 17:54That's when you really notice the difference.
382. 17:57And does this drink taste good?
383. 17:59Yeah, it's really good.
384. 18:02I hate drinking through a straw, though.
385. 18:04Not my thing, but what can you do?
386. 18:06So, what have we got calorie-wise?
387. 18:08One piece, 250 millilitres.
388. 18:12Amount per serving: 70 calories.
389. 18:14What is a serving?
390. 18:14Is a serving the whole thing, or...?
391. 18:16Serving sizes vary, but I think here it means
392. 18:18one coconut.
393. 18:19Yeah, 70 calories.
394. 18:21Natural electrolytes from Vietnam.
395. 18:23How's it going, dude?
396. 18:24How are you, Jai?
397. 18:29Or how are you doing?
398. 18:30Yeah, I'm good too.
399. 18:31Let's digest for a bit, yeah?
400. 18:33Yeah.
401. 18:33Man, I really need the toilet.
402. 18:36After our second workout, it's time for meal number two.
403. 18:39I'm craving pizza,
404. 18:41so we're making this Prep My Meal pizza.
405. 18:43Margherita, 50 grams of protein.
406. 18:45I think the whole thing has just under 800 calories.
407. 18:48Eleven grams of fat, 113 grams of carbs. Very nice.
408. 18:52Fifty grams of protein.
409. 18:53Sourdough. A sourdough base.
410. 18:56Fifteen minutes in the microwave.
411. 18:58Microwave?
412. 18:58Not the microwave, the oven. Sorry.
413. 19:01The oven.
414. 19:03I always set a timer. I eat this pizza really often,
415. 19:07because the macros are great and it tastes amazing.
416. 19:11I set it for 13 minutes, then add extra cheese at the end.
417. 19:15More protein, and even cheesier.
418. 19:18If you want to try the pizzas, now's the perfect opportunity:
419. 19:21Black Week at Prep My Meal runs from the 1st to the 16th.
420. 19:24Use code ARDA for 15% off everything in the shop.
421. 19:27Give the pizzas a try. They taste incredible.
422. 19:29There's Chicken, Tuna, Beef Salami and Margherita.
423. 19:34And the pizza arrives in great shape.
424. 19:37Great! Link in the bio.
425. 19:39While you wait, you can get the washing-up done.
426. 19:44Do you prefer washing up at night or in the morning?
427. 19:47Usually right after, before it dries.
428. 19:49The longer you wait, the longer you have to scrub.
429. 19:52Yeah.
430. 19:53You know?
431. 19:53What I often do, though, is
432. 19:55run the dishwasher in the evening,
433. 19:58then empty it first thing in the morning.
434. 19:59You get me?
435. 20:00Yeah, exactly.
436. 20:00I do that quite often.
437. 20:06Potato water. Delicious.
438. 20:11Do you prefer floury potatoes or waxy ones?
439. 20:13Waxy.
440. 20:15You?
441. 20:18Same.
442. 20:21What do you prefer?
443. 20:21Firm.
444. 20:22Firm?
445. 20:23Mm-hm.
446. 20:24You don't like floury ones?
447. 20:25No, I prefer them firm.
448. 20:27You?
449. 20:27Then I'll ask her in a moment.
450. 20:32What about fluids?
451. 20:33How much do you drink?
452. 20:38Nothing. Usually just a shandy at night.
453. 20:45No, I try to get my four litres in.
454. 20:47Four litres.
455. 20:48They usually say one litre for every 20 kilos of body weight.
456. 20:51Plus what you lose through sweat while training.
457. 20:55So add at least another litre or so.
458. 20:57I usually drink between four and six litres.
459. 20:59Honestly, some days are better than others.
460. 21:01I'd be lying if I said I always managed it.
461. 21:05But I'd say I do about 80 percent of the time.
462. 21:07Let's add 50 grams of cheese.
463. 21:09Sixty works too.
464. 21:10That adds about 15 grams of protein.
465. 21:13Fifteen grams of protein.
466. 21:15Sixty-five grams of protein in the pizza.
467. 21:16Yeah.
468. 21:17Smooth as butter, dude.
469. 21:20Have you got oregano?
470. 21:23Sprinkle some on?
471. 21:24Dude, you know what I'm putting on it?
472. 21:26Honey. It's basically like cheese börek.
473. 21:30I love anything with cheese.
474. 21:32Dough and cheese: I love that with honey.
475. 21:34So I'm adding a bit of honey too.
476. 21:36Judge me all you want. I don't give a damn.
477. 21:42I like it. Yeah.
478. 21:47I need to get a wooden board to make cutting it easier.
479. 21:52Yeah, a big chopping board.
480. 21:53Yeah.
481. 21:54Have you got a pizza cutter?
482. 21:56Not anymore.
483. 21:57Scissors?
484. 21:58Scissors?
485. 21:58I've already got half of it anyway.
486. 22:01Do you prefer cutting it into eight slices or four?
487. 22:03Four.
488. 22:04Can't manage eight, eh?
489. 22:05No.
490. 22:21I'll cut it, I'll cut it.
491. 22:23Now for the Anzer honey.
492. 22:26It's from Trabzon.
493. 22:26One of the best honeys out there, in my opinion.
494. 22:29We get it straight from Turkey.
495. 22:30It's really something...
496. 22:31Just drizzle a little over here.
497. 22:36With Neapolitan pizza, you usually hold the slice like this,
498. 22:45and it hangs down like a tongue.
499. 22:47Then you fold the tip in like this, and eat it.
500. 22:50But this base is a little firmer, so I do it like this.
501. 22:57That keeps the honey and everything inside.
502. 23:00Then you bite in from the side.
503. 23:08They've done a great job.
504. 23:12Vince, do you eat the crust?
505. 23:13What?
506. 23:14The pizza crust too?
507. 23:15Yeah.
508. 23:16It really annoys me when people leave the crust.
509. 23:18Then it just wasn't a good pizza. Why else leave it?
510. 23:21That, and you're leaving a third of the pizza behind.
511. 23:25People say it's too dry or boring because there's no topping.
512. 23:28Just take the crust and get some olive oil, balsamic vinegar
513. 23:32and a little salt, and dip it in.
514. 23:39Great.
515. 23:46Great.
516. 23:47Meal two.
517. 23:49Done.
518. 23:49Now let's get what we need for dinner.
519. 23:51What have you got planned?
520. 23:52Rice with salmon in a cream sauce, and some vegetables.
521. 23:56We'll make a nice salad too. That's the way to go. Nothing
522. 24:00complicated: good carbs, protein, omega-3, vitamins. Perfect.
523. 24:05Super optimal, super optimal. Not so optimal! Super optimal. Let's take two
524. 24:13salmon packs. That's 40 grams of protein in one, 88 in both. How much protein
525. 24:18have we had so far? Sixty-five from the pizza. Sixty-five, and then
526. 24:23breakfast.
527. 24:24What was it? Six times seven is 42. Nearly 100.
528. 24:29Now another 40 here.
529. 24:31Some from banana bread too.
530. 24:32So that's 160 grams of protein.
531. 24:34Great.
532. 24:34I'm grabbing pesto for my favourite recipe too.
533. 24:37Pasta, pesto, skyr and chicken.
534. 24:39Red pesto?
535. 24:39Yeah, a nice red one.
536. 24:41I really like that too.
537. 24:42I used the green one for a while.
538. 24:44Now I'll grab a pepper here on the left.
539. 24:49Cremefine.
540. 24:49Let's get the 7% one.
541. 24:51It's lower in fat.
542. 24:52And tastes just as good.
543. 24:53FE!N!
544. 24:56Dude, watch out!
545. 24:58Shit!
546. 25:02I only just got the song reference, dude!
547. 25:08What does he say?
548. 25:10He says "Cremefine"?
549. 25:11He goes, "FE!N! FE!N!"
550. 25:16We're out of sriracha too, but we don't need it today.
551. 25:18It actually goes really well with salmon.
552. 25:21But it's so unhealthy.
553. 25:22This is still one of my favourite sauces, though.
554. 25:24Thai chili?
555. 25:25Yeah, this Thai chili is incredible.
556. 25:28Okay, we've got everything.
557. 25:29Let's go.
558. 25:30With honey, it's incredible.
559. 25:33So I've heard.
560. 25:34With that stuff.
561. 25:36With cherry tomatoes and balsamic, right?
562. 25:38Balsamic or "Saracetze."
563. 25:40You put sriracha on that?
564. 25:42"Saracetze"?
565. 25:42"Saracetze."
566. 25:43Sounds like a Polish version.
567. 25:46Today I'm getting Party Fred.
568. 25:48Party Fred and something sour.
569. 25:49I'd pick those.
570. 26:00We're back. Time for the next round.
571. 26:03Is this a shopping haul now?
572. 26:04A haul? I just need...
573. 26:06Parsley.
574. 26:07No, not parsley. I need an onion.
575. 26:08I fancy a pepper, tomato and onion salad with plenty of lemon.
576. 26:13We've got loads of rice here anyway, dude,
577. 26:16so I didn't buy anything else.
578. 26:18Honestly, I was going to make pasta,
579. 26:20but I thought I'd use what I have before buying more.
580. 26:25So we're using wholegrain brown rice.
581. 26:29Actually, no, we're using white rice.
582. 26:31Okay, it's nothing complicated.
583. 26:34First, wash everything thoroughly.
584. 26:36Even better would be soaking the vegetables in baking soda,
585. 26:40to get rid of even more pesticides and so on.
586. 26:42But honestly, I just want to eat.
587. 26:44If you buy lots of vegetables, especially at markets,
588. 26:49and they've been sitting outside a while, soak them in water.
589. 26:52Get a big bowl, add baking soda and the vegetables,
590. 26:56and that helps remove the pesticides.
591. 26:59For a small salad, I usually prefer cherry tomatoes.
592. 27:03But when I make... how do I put it?
593. 27:06Sometimes I make a big salad with all sorts of things,
594. 27:09and I use beefsteak tomatoes because they release more juice.
595. 27:13Everything chopped a little more roughly.
596. 27:15Especially for a Turkish-style shepherd's salad,
597. 27:18you'd use beefsteak tomatoes. But this is more of a...
598. 27:22Oh shit, we forgot something.
599. 27:23Carrots. Never mind.
600. 27:25No carrots today, then.
601. 27:26I usually make it with carrots, tomatoes, peppers, olive oil and onion.
602. 27:32That's my favourite little salad.
603. 27:34Lots of beta-carotene, and the lemon and olive oil help the body absorb it.
604. 27:41A vitamin C bomb. Very efficient.
605. 27:44And rich in antioxidants thanks to the onion.
606. 27:47I chop the onion roughly because I like a bit of crunch.
607. 27:53The big pieces go straight in. I don't chop them finely.
608. 27:56Nice and crunchy, right?
609. 27:57Yeah, I like getting a bit more of the juice.
610. 28:04This is the best way to cut a pepper.
611. 28:06Then use these sides too, and nothing usable goes to waste.
612. 28:11I do enjoy cooking.
613. 28:13I find it quite calming.
614. 28:15Normally, I'd have something playing now.
615. 28:18I've really got into audiobooks.
616. 28:20What do you listen to?
617. 28:21Recently, I was in South Africa for an ESN shoot.
618. 28:25I was at the airport at 5 a.m. and didn't reach Berlin until 1 a.m.
619. 28:29Long day. I finished an entire audiobook and started another.
620. 28:33What did I listen to?
621. 28:34The book you gave me. What was it called?
622. 28:38Dale Carnegie's How to Win Friends and Influence People.
623. 28:40Exactly. That was one of them.
624. 28:41I'd meant to take it with me,
625. 28:44but I forgot it. Before the flight, I got really annoyed because I wanted to read it.
626. 28:51So I thought, "Damn it," and quickly bought the audiobook.
627. 28:55Downloaded it and listened to it.
628. 28:57Really good book.
629. 28:58Then I got another one.
630. 29:00I'd read that one before,
631. 29:02but I listened to it again afterwards.
632. 29:04The Alchemist.
633. 29:05Great book too.
634. 29:09Lemon goes in. Then some pomegranate molasses.
635. 29:15Is that just for flavour, or does it do anything else?
636. 29:17Just for flavour, paired with a good olive oil.
637. 29:23Salt.
638. 29:25A lovely crunchy salad.
639. 29:27[Unclear]
640. 29:28Right, that's done.
641. 29:30Now, on to the salmon.
642. 29:31I just noticed it has skin. No big deal: sear one side and the skin will come away.
643. 29:39I'm going to break the salmon into little pieces, you know?
644. 29:44Okay.
645. 29:44I'll break it up, then add the cream sauce,
646. 29:49so it all comes together.
647. 29:51No oil needed. The salmon has enough fat and will release its own.
648. 30:05Whoops!
649. 30:07Hey!
650. 30:12First I sear both sides, then break it up.
651. 30:17Then it's crispy on one side and juicy on the other.
652. 30:21Then add Cremefine and some salt.
653. 30:23You can use whatever spices you like. Get creative.
654. 30:31Great!
655. 30:32The salmon doesn't have that much fat either.
656. 30:35The fat it releases means you don't need any extra oil.
657. 30:39Its own fat is what gives it that great flavour.
658. 30:41Look, both sides are that perfect golden brown now.
659. 30:45Now we break it up. That's how I like it.
660. 30:50So it's crunchy outside and still juicy inside.
661. 30:53Exactly.
662. 30:53I've never had carbonara, but this is kind of how I imagine it.
663. 31:00Carbonara doesn't have cream, though, right?
664. 31:01Fake carbonara does. The traditional version uses egg yolk.
665. 31:06Very clever.
666. 31:06I know how carbonara works. But for the fake version,
667. 31:10the kind you often get in restaurants, they use cream.
668. 31:13Okay.
669. 31:13I get it.
670. 31:14Mm.
671. 31:15A little paprika.
672. 31:18Normally, with a dish like this,
673. 31:22you've seen how quick it is. If I hadn't made a salad,
674. 31:25I'd have added broccoli, courgette or something like that.
675. 31:32I love that sound.
676. 31:33Hear that?
677. 31:36Just right.
678. 31:37We've got 80 grams of protein in the pan, good carbs and vitamins:
679. 31:42everything your body needs to build muscle, recover and feel good.
680. 31:47Now it just has to taste good.
681. 31:54Goes down so easily.
682. 32:00Honestly, cooking and eating well isn't rocket science.
683. 32:04People make such a big deal out of it.
684. 32:06Add it up: how long did we spend in the kitchen
685. 32:09for all these meals? Half an hour, let's say.
686. 32:13For great macros and all that?
687. 32:15You've got everything you need: enough protein, good nutrients,
688. 32:18and you're nice and full.
689. 32:19Some people would rather queue half an hour for a burger.
690. 32:23True.
691. 32:25Of course, that's fine sometimes. I do it too.
692. 32:27But you've got to get the balance right.
693. 32:30Eating out is always a social thing for me.
694. 32:33With the guys or whoever.
695. 32:35Get into the habit of making food at home.
696. 32:37You can learn anything these days.
697. 32:39With the internet, you just copy what they do in the video.
698. 32:43You don't even need to buy a cookbook, you know?
699. 32:47They show you everything.
700. 32:48Just give it a go. Trust me, it's rewarding.
701. 32:50It's a really cool thing and a great skill to have.
702. 32:55I wasn't exactly gifted at it back then.
703. 32:57I'm still not, but it works.
704. 32:59You don't have to be a Michelin-starred chef.
705. 33:04Just have a few basic meals you can make anytime, and you're sorted.
706. 33:08And if you want something fancy, go to Mum and ask her.
707. 33:13Or go out for it.
708. 33:16Or ask your wife, girlfriend, boyfriend, husband, whoever.
709. 33:19Would you fancy catching and cooking our own fish with Team Cyborg? I think I mentioned it to Vince.
710. 33:29I didn't catch any of that. Again?
711. 33:30Going fishing with Team Cyborg, catching our own fish and cooking it?
712. 33:35Yeah? Yeah.
713. 33:35He has no patience for it.
714. 33:37I went fishing once in Turkey, but I was a kid.
715. 33:40I was about 13 or 14. We went really far out in a little fishing boat.
716. 33:47Suddenly, it started pouring. There were waves and everything.
717. 33:51We were fishing with one of those things,
718. 33:53just a line you lower into the water.
719. 33:55You know?
720. 33:56Like that.
721. 33:57I kept staring down into the water.
722. 33:59And the whole time it was...
723. 34:01Like this the whole time.
724. 34:04Eventually, I felt so sick.
725. 34:05We'd eaten döner before heading out.
726. 34:10We'd had döner.
727. 34:12I threw up all over the water.
728. 34:14I was throwing up so much.
729. 34:15But then the fish came.
730. 34:16[Unclear]
731. 34:18I threw absolutely everything up.
732. 34:20So fishing hasn't left me with great memories.
733. 34:22But I'd give it a go.
734. 34:30Pill.
735. 34:35First up, this is beetroot.
736. 34:41Can't leave that out.
737. 34:42Sometimes I have to show you... [unclear]
738. 34:44I'm not usually a fan of ginger shots. I'd rather eat raw ginger.
739. 34:49The actual ginger root, with honey.
740. 34:52Unfortunately, I'd run out.
741. 34:53I gave this one a chance because it contains 17% ginger juice.
742. 34:59There's still a lot of orange and apple juice, but I like that it has turmeric too.
743. 35:05And when you drink it, it really burns.
744. 35:07It's really spicy.
745. 35:08It's honestly...
746. 35:11Wow.
747. 35:13It really packs a punch.
748. 35:14If you find the turmeric one from dennree, it's really good.
749. 35:18One bottle is meant to be four shots, but I drink it all at once.
750. 35:21The whole bottle has 100 calories.
751. 35:25You could mix it with that too.
752. 35:27The ultimate shot.
753. 35:28But it's great.
754. 35:32Honestly, Vince has this little habit.
755. 35:35He doesn't always realise he does it when he doesn't understand something.
756. 35:41He just stands there like this.
757. 35:42We're standing around talking,
758. 35:45Dani says something, and then he goes like this.
759. 35:48And I'm always watching him.
760. 35:50I keep watching him like...
761. 35:52And then...
762. 35:55I can tell he's not following the conversation.
763. 35:57Then he goes...
764. 36:05Looks left, and then...
765. 36:15What?
766. 36:17What?
767. 36:20What?
768. 36:24What?
769. 36:24What?
770. 36:30Every time... [unclear]
771. 36:33That was from the cinema.
772. 36:36That's the tone I say it in, too.
773. 36:38What?
774. 36:43Fifty percent of what I said isn't true.
775. 36:47So, how do you like my pasta?
776. 36:49Very good. Pasta?
777. 36:50Pasta? Sorry.
778. 36:51How's my cooking?
779. 36:52Really good. Especially because the salmon is crunchy.
780. 36:56And everything else is soft.
781. 36:58Is that sugar?
782. 36:59Me too.
783. 37:00What have you got there?
784. 37:02Poultry meatballs with potato salad.
785. 37:04Looks good, doesn't it?
786. 37:05Dude, now I know how the guys behind the camera feel.
787. 37:07Nice.
788. 37:14I'd like an ice cream.
789. 37:16Actually, a...
790. 37:18One taco and an ice cream.
791. 37:20Yes, exactly.
792. 37:20Thanks.
793. 37:21Now we've got an ice cream. Two hundred cal...
794. 37:23No, how many is it? Two-fifty? Snickers ice cream?
795. 37:25Around 22? Something like that.
796. 37:32I'd say that's it for this video.
797. 37:35I hope you enjoyed it.
798. 37:36I hope you took something useful away from it.
799. 37:39Check out Vince.
800. 37:42Check out Vince.
801. 37:42What?
802. 37:45Check out Vince, Paul and all the guys.
803. 37:47See you in the next video.
804. 37:49Take care.
805. 37:50Until next time.