Your "High Protein" Food Probably Isn't, with Nutrition Coach Sydney St Clair

Is your high protein food really high protein? Certified nutrition coach Sydney St Clair shares a 10 second label test: drop the last digit off the calories. If the grams of protein match or beat it, it is high protein. Sydney owns Let's Reach New Heights Nutrition (LRNH Nutrition) in Wagner, South Dakota. Host Melissa Goodwin asks what she sees in her clients every week: women under eating, protein on every package, GLP-1 users with no hunger cues, and food noise. Then Sydney tests snacks from Melissa's pantry live. In this episode The high protein label test, and why peanut butter and whole eggs fall short The most common mistake: under eating whole food carbs Why a little under half of her women clients need to eat more, and how to add 100 calories a week What to focus on when you start a GLP-1: protein, fiber, strength training, steps What food noise is and what quiets it How much fiber you need, and which fiber counts Protein bars, collagen and protein powder: where they fit Chapters 0:00 Why food has so many layers 1:04 Meet Sydney St Clair, Let's Reach New Heights Nutrition 2:02 From teacher to certified nutrition coach 3:12 Why she tracks a full week before changing anything 3:46 Keto, Whole30, carnivore: sorting fact from fiction 4:19 Start with the basics: protein, produce, fewer supplements 5:06 What a 5th and 6th grade teacher sees kids eating 6:29 The most common mistake: under eating whole food carbs 7:59 Three types of clients: under eaters, on track, over eaters 9:03 The high protein craze and protein Doritos 9:41 Is skinny back? Body positivity and the pendulum 12:25 Eating on a GLP-1: protein goals and muscle 13:24 What to know when you start a GLP-1 14:39 Strength training and steps on a GLP-1 15:45 What is food noise? 16:59 Night cravings and habit snacking 18:40 Do men and women need different calories? 19:40 Eating 1,100 calories with no energy 20:31 How to eat more without gaining weight 21:27 How many women are under eating 21:46 Blue Zones and learning to like healthy food 22:46 Meal prep that does not get boring 24:08 Grocery pickup to save money and skip the junk 25:01 Protein on everything: marketing or health? 26:12 The high protein test: grams vs calories 27:19 Is peanut butter high protein? 28:51 Are eggs high protein? The fat math 29:52 High protein, low fat foods that are not boring 31:43 Sauces and swaps: G Hughes, ranch, balsamic 33:02 How to build a plate 34:27 Potatoes, Greek yogurt and portion sizes 35:13 Vegetarian and plant protein 36:28 Protein needs as you age 37:23 Snack test: protein granola 38:26 Grape Nuts and how much fiber you need 39:42 Triscuits and cheese 41:04 Kids cereal: make it better with yogurt 42:00 Applesauce pouches and added gums 43:28 Soda, diet soda and fancy coffee sugar 44:49 Afternoon energy without the jitters 46:33 The first change: know what you are eating 47:32 The one product she would zap off the shelf 48:15 Are there any good protein bars? 48:53 Collagen and protein powder 49:47 Whey vs bone broth protein 50:32 What to count, and in what order 51:03 Where the name Let's Reach New Heights comes from 52:12 How to work with Sydney 52:48 Nutrition is like chemistry 53:38 That's our show About the guest Sydney St Clair, Certified Nutrition Coach Owner, Let's Reach New Heights Nutrition Wagner, SD, virtual and in person lrnhnutrition.com | sydney@lrnhnutrition.com Facebook and Instagram: Let's Reach New Heights Nutrition Resources Full transcript, FAQ and chapters: https://dialedin.health/podcast/episode-38-high-protein-foods Watch on YouTube: youtube.com/@dialedinhealth Find a vetted provider: dialedin.health/the-directory Be a guest: apply here Newsletter: get new episodes If this helped, follow the show and leave a rating and review. It helps other people find it. Know someone who needs this one? Send it to them. If food or eating feels out of control, the ANAD eating disorders helpline is 1-888-375-7767, Monday to Friday, 9 AM to 9 PM Central. This episode is educational and informational only. It is not medical advice and it is not a substitute for evaluation, diagnosis, or treatment by a licensed provider. Sydney St Clair is a certified nutrition coach, not a prescriber.