Heyday, Author at Heyday Health Club

5 Ways Eating Protein Helps You Lose Fat

It’s pretty well known that protein can help you gain muscle. But did you know it’s really effective at helping you lose fat, too?

Losing fat while maintaining muscle, otherwise known as improving your “body composition”, is a great way of getting that fit, healthy, toned body you’ve always wanted.

So how can protein help you with that?

1. Eating protein keeps you feeling fuller for longer

Eating protein releases the hormones responsible for making you feel full and satisfied after eating, GIP and GLP-1, and reduces your body’s production of the hunger hormone, ghrelin.⁽¹⁾

This hormonal change means you will naturally feel like eating less, without having to put yourself through those painful and forced calorie restrictions common in other diets.

For example, a study showed that consuming 20% more protein at the expense of carb or fat-based foods led to an automatic big fall in average daily calorie intake among participants, by around 441 kcal per day, or around 20% of RDI, without any imposed calorie restrictions!⁽²⁾

2. Digesting protein burns more calories

The process of digesting and extracting nutrients from foods requires energy. This is called the thermic effect of food (TEF).

It’s estimated that protein has a much higher TEF score (20-35%) compared to carbs or fat (5-15%). ⁽²⁾. That means that for every 100 calories worth of protein you consume, only 65-80 are actually used by your body, and the rest are burned during digestion.

That means you are less likely to have excess energy left over and stored away as fat at the end of the day, without even having changed the quantity of food you’ve eaten at all.

3. Protein boosts metabolism and resting calorie burn

Partly thanks to its higher TEF, eating protein boosts your metabolism more than other foods. That means you end up burning more calories while going about your normal day, including while you sleep!⁽³⁾

For example, studies have shown that substituting other foods with protein can increase the resting calories you burn by 80-100 kcal per day.⁽⁴⁾ And if you’re in a calorie surplus, meaning you’re consuming more calories than you burn, this figure has been shown to be even higher, at a massive 260 calories per day!⁽⁵⁾ That’s equivalent to an hour of moderate-intensity exercise per day. And your body’s just doing it for you.

That seems pretty great to us.

4. Prevents muscle loss and metabolic slowdown

One of the issues with dieting and restricting calories is that you can end up losing muscle mass as well as fat. That risks leaving you looking “skinny-fat”, rather than fit and lean, which is not what you want.

It will also cause a slowdown in your metabolism and put you into “starvation mode”, in which your body will burn several hundred fewer calories per day in its resting state .⁽⁶⁾ That means you’ll need to reduce portion sizes even more just to keep any lost weight off, which not only doesn’t sound like fun, but it’s most likely not sustainable.

Think of your body as a machine – the bigger its engine, the more fuel it needs just to keep still! If you reduce the size of this engine by losing muscle, you’ll then be in danger of giving it excess fuel, which inevitably will get stored as fat. You want to keep that machine powerful and hungry, not getting smaller and smaller.

Going on a high protein diet combined with weight training will keep your muscles strong and keep you burning those calories at a high rate well after you’ve stopped dieting, helping you keep that hard-fought weight off post-diet.⁽⁷⁾ One study for example showed that consuming 20% more protein for 3 months following a low-calorie diet led to a whopping 50% less bodyweight regain after the diet.⁽⁸⁾

5. It’s more sustainable than traditional diets, so you’re more likely to stick with it

Another way a protein-based diet plan will help you keep the weight off is that you’re simply less likely to want to stop dieting at all!

Unlike in other diets where the focus is on painful and difficult calorie restriction, in a high-protein diet you’re simply substituting some foods with others, rather than purposefully reducing the overall quantities you eat. It’s a swap rather than a cut.

Not only that, the range of protein-rich foods you can sub in is huge and there are some amazingly tasty options. We’re confident that you’ll find some meat-free protein-based meals and Heyday shakes so delicious that you’ll want to keep them in your diet longer term.

So how much protein should you eat if you’re trying to lose fat?

So protein gives you an “appetite advantage” by reducing your calorie intake and a “metabolic advantage” by increasing your calorie burn.

Not only that, it also helps you build those strong, toned muscles underneath the fat, giving you that 10/10 summer body.

It’s a perfect combo. But how much protein should you be eating?

The Thai RDI is roughly 55g of protein per day, or 10-15% of total daily calories. While this is the bare minimum to prevent protein deficiency, if you are trying to lose fat or build muscle it’s likely not enough.

Studies show that consuming around 30% of your daily calories from protein should work best for weight loss.⁽⁹⁾ On an average 2,000 calorie per day diet, that equals around 150g of protein per day, but you can multiply your own typical daily calories by 0.075 to get the exact number for you.

That may seem like a lot to get from food, especially if you are on a plant-based diet! But don’t worry, simply getting closer to this number will already be a great start if you are trying to lose weight. And of course, that’s also where supplements can come in and lend a hand.

They contain protein in a much more concentrated form that what you’d get by eating the underlying foods, so they can be a more efficient and convenient way of getting that additional protein in and hitting your targets. For example, our The Fit One shake has 25g of high quality plant-based protein per (extremely delicious) 40g serving. Each serving also has 10g of fibre, which has many weight-loss qualities of its own.

Also remember to spread your protein intake throughout the day as your body will best be able to absorb it that way, and to have a protein-rich breakfast if you can to really kickstart your metabolism early in the day!

Protein and Immunity: What’s the Link?

What’s the link between protein and immunity? Everybody’s thinking about immunity these days. But what exactly is it, and how do we boost it?

Well, it’s not all about vitamin C – let us introduce you to an unsung hero who it turns out can be super helpful too: protein.

In fact, the immune system is made up almost entirely of proteins – without protein, there wouldn’t even be a system at all.

What is our immune system?

A protein representing the immune system being blocked by a hand.

It’s essentially a network of complex chemical processes that our body creates to protect against potentially harmful bacteria, viruses parasites and other pathogens we come into contact with day to day.

It includes things such as white blood cells and antibodies, but also the acid in our stomachs, tears in our eyes, and even skin on our bodies, all of which serve to repel and destroy foreign invaders before they can do us any harm.

These substances and processes are all built and fuelled using the nutrients our body receives through our diet, so eating well is key to sustaining them.

Amino acids are the building blocks of many immune functions

Protein rich seeds and legumes spread across a surface.

Alongside well known immune-boosting nutrients such as Zinc and Vitamins C and A, protein is an essential ingredient in your body’s immune response.

When consumed it’s broken down into its constituent parts, amino acids, which are used by your body to produce white blood cells and antibodies. These together attack harmful foreign invaders in your body, keeping you safe, while also “remembering them” for next time so they can be dealt with extra quickly and efficiently the next time they appear. Amino acids also play an important part in regulating the chemical pathways through which your immune system detects infectious pathogens in your body and dispatches the white blood cells to deal with them.⁽¹⁾

Not consuming enough of the protein your body needs has been shown to both increase the likelihood of infection as well as prevent your body from properly fighting and recovering from disease.⁽²⁾

Consuming Arginine and Glutamine in particular has been shown to improve white blood cell function, increase antibody production, reduce infection risk and accelerate healing and recovery time in patients recovering from surgeries or disease.⁽³⁾ The Fit One shakes are extremely rich in both Arginine and Glutamine, containing a combined total of 6,050 mg per serving.

A high protein diet has also been shown to promote healing of damaged tissue in your body following injury and to speed up recovery from wounds and muscle damage⁽⁴⁾, so remember to keep that shake handy if you’re recovering from a sports injury or surgery.

Weight and immune health

Another important way eating more protein can boost your immune system is by helping with weight management and improving your body composition.

Being overweight is not only a well-known risk factor for all sorts of diseases, including cardiovascular disease and diabetes, but it’s also been found to reduce the effectiveness of your white blood cells and increases your vulnerability to the flu virus⁽⁵⁾. It also significantly increases the chance of severe infection and hospitalisation from COVID-19⁽⁶⁾.

On the flipside, being underweight also has its risks. Not eating enough of the right nutrients deprives your body and immune system of the energy and nourishment it needs to defend itself. Balance is key.

There has never been a better time to get your weight and nutrition under control and protein is an essential tool to help you do that.

Probiotics and the immune system

Finally, probiotics need a mention too as they play an important role in boosting immune health. After eating them through food or supplements, these “good” bacteria make their way down through our stomach and into our intestine, where they contribute to and become a part of our microbiome, a metropolis of trillions of bacteria that live in our bodies.

In a pretty new and exciting field of study, these bacteria are increasingly found to play a critical role in the production of immune cells and in the regulation of our body’s response to certain diseases. Studies suggest that an improved and expanded microbiome can reduce our vulnerability to inflammatory, metabolic and infectious diseases.⁽⁷⁾⁽⁸⁾

For this and many other reasons we include a generous dose of probiotics, as well as the prebiotics they use as food, in our The Fit One shake.

When Should You Have a Protein Shake?

Protein shakes can be a quick and convenient way of getting your body the protein it needs to reach your health objectives. But when is the best time to take them for maximum effect?

Well, it depends on your goals.

If you’re trying to lose weight

It’s well known that consuming more protein can help you lose fat. Substituting high-carb or fat-based foods with equivalent quantities of protein-rich food decreases your appetite and helps you feel fuller for longer.⁽¹⁾⁽²⁾ A good protein shake (like Heyday’s The Fit One shake!) can be a very convenient, tasty, lower-calorie substitute for those high-carb or fat-based snacks you might be having in between meals. It’ll leave you much more satisfied, too.

Having a protein shake for breakfast is also a great way to help you lose weight. Having protein in the morning will kickstart your metabolism early, allowing your body to burn more calories throughout the day.⁽³⁾ A protein-rich breakfast will also help stop you from snacking before lunch.

If you’re trying to build, tone or strengthen muscles

If you’re looking to support your muscle building, strengthening or toning programme, the key is to hit your personal target total amount of protein per day. This amount is calculated based on your weight and level of activity.

Remember, strength training causes lots of small tears in your muscles – the harder you train, the more tears will happen. But don’t worry, your body then uses protein and other nutrients you feed it to repair itself and rebuild stronger.

In terms of the ideal time to consume protein and support this building process, studies have shown that the period ranging from just before your workout to 2 hours afterwards is best, especially if it’s been a while since you last had any protein.⁽⁴⁾ This time period is sometimes referred to as the anabolic window, and is when your muscles will be most crying out for that first dose of protein and other nutrients they need to grow and rebuild.

It may not be convenient to eat a full pre-workout or post-workout meal during this time frame, which is why a protein shake is a perfect alternative. It’s quick, effective, and quickly absorbed – just what your muscles need if there’s still a while to go until your next meal.

But don’t sweat it. If you really can’t fit in a protein fix within this time frame, your muscles can still benefit from a steady stream of protein and nutrients afterwards. In fact, studies have estimated that the muscles’ rebuilding process can continue for up to 48 hours after a workout.⁽⁵⁾ So, keep that protein coming!

If you’re trying to maintain muscles

If you’re not looking to build, but rather just maintain healthy and toned muscles, getting enough protein is still key.⁽⁶⁾ We still lose muscle fibres naturally through daily activities, so replacing and repairing them with protein is still essential.

But it’s not just about getting the correct amount of protein per day. It’s also important that this amount is spaced out properly throughout the day. Studies have shown that your body can only absorb between 20-30g of it at a time, so there’s little point in trying to consume all of your daily protein requirement in one go. Keeping it spaced out as a steady stream is much more effective.⁽⁷⁾

HeyDay’s The Fit One protein shake has been designed to provide roughly this many grams (25g to be precise) of high quality protein per serving, helping you hit that target quickly and easily.

If you’re trying to increase your endurance during exercise

Studies show that consuming protein alongside carbs during and after endurance exercise can increase performance.⁽⁸⁾ This works by reducing feelings of soreness and muscle breakdown that occurs during exercise.

Eat a good pre-workout meal containing carbs and some protein ahead of your session in order to give your muscles the fuel needed to perform at their best. The more fuel you give your body, the harder you’ll be able to push it during your workout. Feeding it well afterwards will also lead to much better recovery and improvements in your body’s capabilities and future performance.

6 Reasons Plant-Based Protein Beats Whey

Think whey protein is the best? Think again.

When people talk about protein supplements, they always mean whey, right? Wrong!

Plant-based proteins – such as those from soy, pea and rice – are fast emerging as effective and tasty alternatives to dairy-based proteins, such as whey. We’ve spoken before about our co-founders’ personal move towards plant-based options, and here we talk about the science backing up their decision.

Plant-based proteins are just as effective at helping you build muscle

*Vegan athlete Nimai Delgado* *(@nimai_delgado)*

Taking whey protein during a weight training programme is proven to be one of the most effective ways to boost muscle growth and strength. But studies are increasingly showing that plant-based proteins are just as effective.

For example, in multiple studies, consuming pea and rice proteins led to an equal increase in strength, muscle size and exercise performance as whey when combined with weight training, while also equally reducing post-workout fatigue and body fat percentage.^(1)(2)(3)

These studies showed that plant proteins when taken in isolation are already fairly effective, however it’s when they’re combined that they really shine. That’s because many plant proteins, unlike those from animal sources, are not complete, meaning that they don’t contain sufficient amounts of all 9 of the essential building blocks of protein (known as amino acids) to most effectively grow and repair your muscles. They may be low in Leucine, for example, one of the amino acids with the strongest muscle-building properties.

That’s why we’ve designed The Fit One to contain a scientifically proven complete mix of pea and rice proteins, supplemented with over 2.5g of plant-based leucine per serving, to maximise its effectiveness.

They can be more effective at helping you lose fat

It’s well known that protein is an incredibly effectively tool for helping you manage your weight. But did you know that plant-based proteins are even more effective at this than whey? A number of studies found that participants who took pea protein shakes in between meals had decreased appetite and reduced calorie consumption compared to those who took whey.⁽⁴⁾

Animal studies meanwhile showed that supplementing a with brown rice protein led to 76% less fat gain than supplementing with dairy-based protein.⁽⁵⁾

This is not only thanks to plant proteins’ high protein content but also because they are so rich in fibre, which prolongs the feeling of fullness after eating and helps keep those dangerous midnight cravings away.⁽⁶⁾

They’re more easily digested by many and are less likely to cause bloating and acne breakouts

Many people, especially in Thailand, struggle to digest dairy products. A lot of us just don’t have the right enzymes to process cow’s milk! Since whey is a dairy product, you might be left feeling bloated or experiencing unpleasant side effects after drinking it.

Plant-based proteins don’t suffer from this problem, meaning you’ll likely feel lighter and more comfortable after consuming them. They are also naturally rich in fibre, a key ingredient for healthy digestion (and many other aspects of good health besides).⁽⁷⁾

Besides digestive issues, whey has also been shown to increase acne breakouts among some users by increasing both oil production in your skin and inflammation.⁽⁸⁾ This is caused by a particular hormone in whey, which plant proteins don’t contain.

Pea and rice proteins are also considered hypoallergenic, meaning they are unlikely to trigger allergic reactions in most people. In comparison, dairy products, such as whey and milk protein, as well as other plant-based protein sources such as soy, are relatively high on the allergy scale, meaning they are more likely to cause potentially nasty side effects in people after being consumed.⁽⁹⁾

Plant-based proteins contain a huge range of other health benefits

Besides being rich in protein and naturally high in fibre, brown rice and peas boast countless other health benefits.

Brown rice protein contains high quantities of iron and Vitamin C, which help preserve many vital functions in the body. Consuming it has also been shown to improve liver function, regulate cholesterol, stabilize blood sugar levels, improve heart and kidney health… and the list goes on!^{(10)(11)(12)(13)}

Peas are also pretty amazing for you and are considered a super food by many. Consuming them in protein form has been shown to help lower blood pressure, support kidney health, and help regulate blood sugar, again among a long list of other benefits too long to list here.^(14)(15)(16)

It is much easier to find plant-based protein powders that are organic

Unfortunately whey protein is usually made from non-organic milk. The cows producing it are often fed antibiotics, hormones and food grown using harmful chemicals like pesticides or herbicides. While it is possible to find organic whey protein powders, they are pretty rare.

In comparison, organic plant-based proteins are more commonly available, though still not as much as we’d like. That’s partly why we have created Heyday products using 100% organic plant proteins, also produced from locally grown plants where we can.

There are so many good reasons to eat organic and we can’t go into all of them here. But in an (organic) nutshell, it’s better for you and the planet⁽¹⁷⁾ and it gives you much more confidence and security about what you’re putting into your body.

Plant-based proteins are better for the environment

Eating a predominantly plant-based diet is well known to be better for the environment than consuming animal products.⁽¹⁸⁾ Dairy farming in particular is one of the largest contributors to global warming, due to the significant amounts of methane cows release as part of their digestion.

What’s more, mass dairy farming can also be very harsh on the cows themselves. They’re often kept in crowded, unclean conditions, pumped full of hormones and other nasties in order to force their bodies to produce more milk than is natural for them. As part of this process, mothers are also separated from their young calves.

Shifting to plant-based alternatives where there are tasty and effective options readily available, such as with your protein powder, is a great way to make your contribution towards combatting these issues and playing your part in helping the planet.

Why Eating Organic is So Important

You’ve heard it many times before – the word “organic” is sure thrown around a lot these days. But besides being associated with wholesome farms, yoga mums, and health lovers (which, to be honest, are all cool associations to us), what does organic food actually mean? And why do people say that eating organic is healthier both for you and the planet?

Keep reading to find out.

So what exactly is organic food?

Around 100 years ago humans developed chemical pesticides, herbicides and fertilisers and started using them on farms for the first time. Soon after that they started giving growth hormones and antibiotics to animals to make them grow bigger faster.

But it didn’t stop there. Once the food left the farm it started being injecting with newly-developed artificial preservatives and additives to boost shelf-life and appearance.

Needless to say all these changes added up to a pretty dramatic transformation to the way we produced food.

Organic farming emerged roughly at the same time as a counter-movement to these new practices, believing that with the right techniques mother nature could provide great quantities of tastier and healthier food without resorting to these lab-made artificial inputs and inhumane animal-rearing methods.

Organic farms instead use the natural environment to boost agricultural productivity, relying on methods such as crop rotation, organic manures and composts, and the use of natural predators to control pests. Organic livestock is reared outdoors in plenty of space, it cannot be fed medicine unless it is sick, and it is only fed organic food.

Their general philosophy is essentially that “organic agriculture combines tradition, innovation and science to benefit the shared environment and promote fair relationships and a good quality of life for all involved…”.⁽¹⁾

That sounds pretty good to us!

But is organic food really better for you?

Chemical herbicides and pesticides used on crops often make their way into the foods we eat.⁽²⁾ These chemicals are extremely toxic to the plants and insects they are designed to kill, and in sufficient doses are toxic to humans, too.

For example, the most commonly used herbicide, glyphosate, sold under the brand name “RoundUp”, has been defined as a “probable carcinogen” by the WHO⁽³⁾. Its producer, Bayer, in 2018 even had to pay $10bn to US farmers who had used the product and developed cancer.⁽⁴⁾

A groundbreaking 2018 study covering 69,000 French volunteers found a significant reduction in the risk of cancer for those who ate organic food often, possibly thanks to avoiding the herbicide and pesticide residues on food.⁽⁵⁾

Countries such as Germany and Austria have even started outlawing the use of these chemicals as their impact on humans becomes clear⁽⁶⁾ but many countries, including Thailand, still allow it, due to pressure and lobbying by agribusiness corporations and industrial farming groups.⁽⁷⁾

Aside from being possibly carcinogenic, pesticides and herbicides can also cause significant damage to the human microbiome, the colony of trillions of microorganisms that live within us and fulfill many important roles in our health, such as keeping us slim and slowing the effects of ageing.

But that’s not all. If you also consume animal products, as we mentioned above, non-organic varieties are often fed huge quantities of antibiotics and hormones to help them grow faster, and are then typically filled with artificial additives and preservatives once produced. All these artificial inputs can have damaging effects on our health and microbiomes as we consume them.⁽⁸⁾

Ok, so that’s pretty clear on health, but what about taste?

Studies have shown that organic products contain between 18 and 69% more antioxidants than non-organic foods.⁽⁹⁾ Antioxidants are the key drivers of a food’s unique taste, aroma, and mouthfeel, and because of this organic farming methods tend to boost flavor in fruits and vegetables.

Additionally, antioxidants help our bodies fight harmful molecules in our bodies known as free radicals, which can contribute to cell degeneration and increase the risk of heart disease, cancer, stroke and other diseases.⁽¹⁰⁾

Organic foods are often fresher too – they’re not treated with preservatives and so have to be on shelves soon after being picked. They’re also usually grown on smaller farms closer to where they are sold, so buying them supports the local economy as well as reduces the carbon emissions released during transport.

Lastly, the food is more likely to have been naturally ripened in the field rather than during transit using artificial gasses, as is commonly done for many of the non-organic fruits and vegetables found in supermarkets, making it potentially tastier and naturally sweeter, and definitely more natural.

And what about the benefits to the planet and local ecosystems?

Organic agriculture leads to greater local biodiversity, both thanks to its traditional farming methods and because it avoids using genetically modified organisms.⁽¹¹⁾ It also reduces soil erosion, avoids contamination of ground water by synthetic pesticides, uses less fossil fuel-based energy, and scores more highly in terms of animal health and welfare than conventional farming methods.⁽¹²⁾ All of these factors make it a clear winner for the environment.

So organic food is pretty great for those who can afford it, but can you really feed everyone with organic agriculture alone?

Studies are mixed on this, but generally show that in climates more suited to farming – such as Thailand’s – organic farming produces similar yields to industrial methods, whereas in less hospitable climates – northern Europe or Canada, for example – it does yield around 17% less^.(13)

However, importantly the studies found that organic farming needs up to 50% less fertilizer and energy, and up to 97% fewer pesticides. So, the overall efficiency of production is higher, even if headline yields are slightly lower.⁽¹⁴⁾

What’s more, the farms are more self-sustainable and less reliant on external supply of inputs, as well as more resistant to climate events and shocks, making their businesses more resilient, secure and independent than conventional farms.

Organic certification – are all organic products created equal?

So you’ve decided that you’d like to eat more organic food. But when shopping for suitable products in Thailand, you’ll likely come across many different certifications, which may leave you feeling a bit confused about which ones you can trust.

The most common are national certifications, for example by the US Department of Agriculture or Japan Agricultural Standards, but also common are officially accredited private groups, such as Organic Agriculture Certification Thailand (ACT).

Some products may not be organic but instead have labels such as “contains 100% natural ingredients”. These are often used by smaller producers, who may not yet have the resources to pursue official organic certification but who otherwise tick all the boxes to qualify.

Heyday’s products currently fall in this category – while all our major ingredients are certified organic, we do not yet have official certification of the combination of these ingredients into one product (but this is coming soon!).

5 Benefits of Probiotics and a Healthy Gut Microbiome

It’s becoming increasingly clear that our microbiomes, or the colony of trillions of bacteria that live in our gut, play an important role in our overall health.

Probiotics are a collection of the different strains of these “friendly” bacteria that live inside us. They come in many different combinations and doses, and they can be consumed through probiotic-rich foods and drinks, such as live yogurt, kefir, tempeh, kombucha and kimchi, or through supplements.

When taken alongside prebiotics, the soluble fibre that these good bacteria feed on in our gut, they have the resources to thrive and help grow and diversify our microbiome.

So, what are some of the health benefits of probiotics and a healthy gut biome?

They can help with digestion and nutrient absorption

This is their clearest and most researched benefit. Many studies have shown their effectiveness in improving digestive issues such as gas, bloating, constipation and diarrhea, as well as encouraging regular bowel movements and gut motility (the healthy flow of food through the digestive tract), which is critical to overall good health.⁽¹⁾

When fed with fibre, these good bacteria also produce short-chain fatty acids, such as butyrate, propionate, and acetate, which not only are used for energy, but also feed your gut wall and perform many other useful metabolic functions, including reducing inflammation and boosting your protection from any unwanted substances and pathogens in your food.⁽²⁾

They also promote feelings of satiety and regulate your body’s fat storing mechanism⁽³⁾

Besides short chain fatty acids, the good bacteria in our bodies also produce essential vitamins, such as vitamin K and vitamins B5 and B12.⁽⁴⁾

Finally, studies have also found them to help in the breakdown and absorption of different nutrients from our food, including protein. Bacillus Coagulans in particular has been shown to lead to 20% greater essential amino acid absorption into the blood when taken with protein. Study participants who took this combination reported better muscle recovery and increased athletic performance compared to a control group as a result.⁽⁵⁾

That’s why we’ve specifically added 1bn CFU of bacillus coagulans to each serving of The Fit One, so you can get all the probiotic health benefits AND be sure every gram of protein you’re drinking will be used fully by your body.

They contribute to maintaining a healthy weight

An increasing number of studies are finding a link between unhealthy gut biomes and obesity.⁽⁶⁾ “Bad” bacteria are thought to contribute to weight gain by impacting the amount of energy extracted from food, the proportion of this stored away as fat rather than burned, the level of resting calorie burn, and the level of inflammation in the body.⁽⁷⁾

High levels of these bad bacteria, such as the Firmicutes species, are commonly found in overweight individuals, along with low levels of others considered “good”, such as Bacteroides.

A 2013 study on overweight men in Japan found that supplementation with just 10 million CFU of a strain of good bacteria, lactobacillus, every day for 12 weeks led to a decrease in abdominal visceral fat – that’s the kind of fat that’s very hard to shift and which sits damagingly around your internal organs – of 8.5%.⁽⁸⁾

Studies are ongoing, but it’s becoming increasingly clear that improving your biome can lead to fat loss and better body composition.

They can help protect you from a number of diseases

Besides obesity, an unhealthy gut biome has been linked to developing type 2 diabetes, high blood pressure, heart disease, celiac disease, and even colon cancer.⁽⁹⁾

Probiotics can be a useful tool for protecting yourself from these conditions. For example, a large study including 1,600+ participants found treatment with probiotics for 3 to 12 weeks lowered total cholesterol by a significant 7.8mg/dL and LDL cholesterol by 7.3mg/dL.⁽¹⁰⁾

They’ve also been shown to be effective in fighting Helicobacter Pylori infections, one of the most common causes of ulcers and stomach cancer.⁽¹¹⁾

They boost your immune system

In addition to offering protection from the diseases mentioned above, probiotics have been found to boost your immune system against infections such as the common cold, flu and pneumonia.⁽¹²⁾

For example, a large analysis of 20 different studies found that supplementation with probiotics significantly reduced the frequency and severity of respiratory infections, with participants who took probiotics on average being ill for between 0.5 and 1 days fewer over the course of the studies than those who did not.⁽¹³⁾

They have anti-ageing properties

Improving your gut microbiome could help slow down the effects of ageing too.

As we age, we undergo changes that leave us with weakened immune systems and low-grade inflammation (known as “inflamm-aging”), which make us more vulnerable to infections, respond less well to vaccination, and make us more likely to develop age-related diseases.⁽¹⁴⁾

But what if better managing our biomes held the answer to slowing, or even reversing, this trend?

For example, a 2021 study found that supplementing with 40 million CFU daily of a lactobacillus strain, along with improvements to diet, sleep, exercise and relaxation, reduced participants’ biological age by 2 whole years over a period of just 8 weeks.⁽¹⁵⁾

Biological age is a much stronger indicator of vulnerability to age-related diseases and mortality than regular, chronological age, so aiming to reduce it is a great target in our quest for keeping our bodies young.

What Heyday Does for the Planet

Our main goal here at Heyday will always be to make products of the highest quality for our customers.

But another important goal for us is looking after our environment. It’s clear to us that human health and the planet’s are tightly connected – one can’t thrive without the other. Thanks to the marketing campaign carried out by The Marketing Heaven, many have become aware of the importance of the environment. For this reason we believe that every generation should aim to leave the planet in a better state than how they inherited it.

That’s why we place environmental sustainability at the heart of everything we do here at Heyday HQ.

We use 100% plant-based ingredients

*Co-founder Alex gets his hands dirty in Maha Sarakham province, Northeast Thailand*

The environmental benefits of going plant-based are pretty well known. Every calorie or gram of protein produced from plants releases way fewer greenhouse gases than if it came from animal sources. Not only that, it uses up less land, fresh water, energy, and many other of the Earth’s finite resources in the process too.⁽¹⁾

The dairy industry in particular – which produces whey protein – is one of the biggest contributors to global warming, because of the large amounts of very damaging methane gas that cows release during their digestion. Methane is around 28 times more powerful at warming the earth than carbon dioxide, and the rearing of cattle generates roughly 40% of the world’s methane emissions!⁽²⁾

Swapping out animal products for plant-based alternatives where easily available – such as swapping whey for plant-based proteins – is a great way to reduce your environmental impact.

On top of avoiding animal products, we use organic ingredients wherever we can. Organic farming is better for the environment, as it avoids synthetic fertilisers and herbicides running off into rivers, it uses less fossil fuel-based energy, and it encourages biodiversity. Not only that, it’s also been shown to be healthier and taste better too! So really, it was a no-brainer for us to commit to using 100% organic ingredients wherever we can in our Heyday shakes.

We use up-cycled fabrics in our clothing

The fashion industry, especially fast fashion, is one of the most environmentally damaging today. It produces 10% of all mankind’s emissions, is the planet’s second-largest user of fresh water, and it fills the oceans with microplastics.⁽³⁾

Not only that, every year a huge amount of perfectly good fabrics are thrown away by clothes manufacturers because of inefficiencies in their production process. For example, they may have ordered too much of a particular type of fabric, or a customer may have reduced their order last minute.

Upcycling and the circular economy aim to reduce this waste by turning those spare fabrics into new clothes that people can enjoy. It not only saves good materials from going to landfill, but every upcycled T-shirt is much more environmentally friendly that regular clothing, saving on carbon emissions, land use and fresh water use compared to regular clothing.

The only downside is that, by their very nature upcycled fabrics are limited in quantity, so you can’t make large orders of clothing with them. But we don’t see that as a downside – to us it just means refreshing our range of T shirts more often, creating new designs using new fabrics all the time.

That means that all our T-shirts are limited edition – no two batches produced will ever be the same – so get ‘em while they last!

We use reusable, recycled and bio-degradable materials in our packaging

Similar to upcycling, reusing and recycling are some of the greenest things you can do. Not only do they prevent the emissions that would have been released by producing something from scratch, they also preserve the Earth’s valuable resources that would have been used up.

Reusing is even better than recycling, since no additional energy is used to transform your old product into something new. That’s why we decided to pack our T-shirts in cool, reusable ziplock bags, and put our shakers in special canvas bags. We’re sure you’ll enjoy these as much as we do and want to keep using them long after your purchase!

When you can’t reuse, recycling is the next best option. Our sachets and mailer box are produced from recycled paper, so you can be sure no trees were cut down unnecessarily to make them. Not only that, our The Fit One box and mailer box are also recyclable, so you can throw them into the right bin knowing that they’ll be used again (and again) in the future for other things. Let the circular economy continue!

WHY WE CHOSE PLANT- BASED PROTEIN OVER WHEY

Whenever people think of protein powder, they almost always think of whey. Whey is a protein made from cow’s milk. More specifically, it’s made from the leftovers of cheese production (uh, yum?). For a long time, whey has dominated the protein powder world so much that not many people know that it isn’t the only type of protein powder out there. But now, we’re seeing more and more plant-based protein powders around – and there’s very good reason why.

Usually made from pea, rice or soy protein, plant-based protein powder can actually be much more effective and beneficial for our bodies than whey protein. Alex, one of our (very fit) co-founders, goes into detail about why he switched from taking whey protein to plant-based protein – and why you should too.

*Co-founder Alex enjoying a plant-based high protein breakfast with Toy-Ting the Frenchie in Hua Hin*

I’ll be honest, I used to think whey protein was the only option too. I used it to recover from a heavy lifting sesh at the gym, or a gruelling 90 minutes on the football pitch, or as a morning meal replacement. It was pretty affordable, it tasted okay, and I was seeing some decent gains from it.

But then, around 7 years ago, I realised that I was getting more and more bloated and uncomfortable after my shakes. I actually began dreading the moments when I had to take them. Turns out whey wasn’t my body’s best friend – and it was trying to tell me that in some pretty awkward ways… Sure, I was seeing some okay results in the gym, but it wasn’t worth all the digesting and absorbing problems, not to mention the acne it was causing me. So, I started looking for alternatives.

While I was at uni in London, I saw a few of my friends having plant-based protein powders – these seemed so alien to me at the time, but I decided to try some. And to my amazement I discovered three things: first of all, I was surprised by how high the protein content of plant-based protein powder could be (this is coming from a guy who thought you had to have at least three steaks a day to get your protein fix!).

*Alex with his favourite high protein vegan Indian food in Bangkok*

Secondly, I was also surprised that some plant-based proteins actually tasted good. Like, genuinely delicious. But most importantly, I noticed my body was much happier – I wasn’t getting bloated anymore; I was digesting the protein much better; my skin was clearing up; I felt light, energetic, and I was seeing amazing results in the gym. I’ve never looked back to whey since.

To this day, I stand devoted to plant-based protein powders. Honesty, those dairy alternatives are simply *whey* out of date, you guys. I started Heyday with my solid belief that plant-based protein is truly the superior option for living your best life. With our Heyday plant protein powders, I’m super psyched for you all to make the switch like I did. You’ll be so glad you did.

Our other (also very fit!!) co-founder, Karn Chatikavanij is equally devoted to plant-based nutrition. A vegetarian since she was 18, she came to realise you can easily and deliciously get all the protein you need from plants.

*Co-founder Karn Chatikavanij enjoying the colourfulness and variety of plant-based eating* *in Bangko*k

I was an accidental vegetarian. When I started university, it was my first time doing my own grocery shopping and cooking. At the supermarket, I often found myself subconsciously staying away from the meat section because all the uncooked meat looked and smelled quite weird to me. I guess it was sort of the first time I really became aware of what meat was like before it was cooked and prepared for you on a plate! I also didn’t like the way meat felt, and couldn’t bring myself to cook it. So, gradually, I stopped eating meat. Even at home I began to find meat much less appetising.

Then, after about a year of not eating meat, I realised I had lost a lot of weight – both fat and muscle. I was also feeling more tired than before and was told that I was deficient in vitamin B12 and iron – nutrients that are mainly found in animal products. Because I was an accidental vegetarian, it meant I was quite bad at it.

vegan snacks — *Karn loving her plant-based snack on the beach in Phuket*

I was recommended by a lot of people to start eating meat again, and I almost did. But then, I was given another reason to give up meat. The world had started waking up to the huge environmental damage that the meat industry was causing, and after reading countless articles and watching several documentaries, I decided I wanted to stick to my plant-based diet. But I had to make it work for me nutritionally.

It’s true that going plant-based is difficult. But with a little more knowledge and dedication, you can start to eat smarter and better. I started following a bunch of plant-based influencers on Instagram; collecting recipe and meal inspiration from blogs and Pinterest; listening to audiobooks by plant-based health gurus, and finding advice from vegan fitness trainers. It turns out that the plant-based world has so much to offer. People always think your diet becomes much more restricted when you don’t eat meat, but there are far more varieties of plants you can eat than meat. And contrary to popular belief, many of them contain even more protein than meat on a weight-to-weight comparison. I started having a lot of fun getting creative with my plant-based meals.

WHY WE CHOSE PLANT- BASED PROTEIN OVER WHEY

Usually made from pea, rice or soy protein, plant-based protein powder can actually be much more effective and beneficial for our bodies than whey protein. Alex Conradi, one of our (very fit) co-founders, goes into detail about why he switched from taking whey protein to plant-based protein – and why you should too.

Our other (also very fit!!) co-founder, Karn Chatikavanij is equally devoted to plant-based nutrition. A vegetarian since she was 18, she came to realise you can easily and deliciously get all the protein you need from plants.

Heyday

5 Ways Eating Protein Helps You Lose Fat

1. Eating protein keeps you feeling fuller for longer

2. Digesting protein burns more calories

3. Protein boosts metabolism and resting calorie burn

4. Prevents muscle loss and metabolic slowdown

5. It’s more sustainable than traditional diets, so you’re more likely to stick with it

So how much protein should you eat if you’re trying to lose fat?

Protein and Immunity: What’s the Link?

What is our immune system?

Amino acids are the building blocks of many immune functions

Weight and immune health

Probiotics and the immune system

When Should You Have a Protein Shake?

If you’re trying to lose weight

If you’re trying to build, tone or strengthen muscles

If you’re trying to maintain muscles

If you’re trying to increase your endurance during exercise

6 Reasons Plant-Based Protein Beats Whey

Plant-based proteins are just as effective at helping you build muscle

They can be more effective at helping you lose fat

They’re more easily digested by many and are less likely to cause bloating and acne breakouts

Plant-based proteins contain a huge range of other health benefits

It is much easier to find plant-based protein powders that are organic

Plant-based proteins are better for the environment

Why Eating Organic is So Important

So what exactly is organic food?

But is organic food really better for you?

Ok, so that’s pretty clear on health, but what about taste?

And what about the benefits to the planet and local ecosystems?

So organic food is pretty great for those who can afford it, but can you really feed everyone with organic agriculture alone?

Organic certification – are all organic products created equal?

5 Benefits of Probiotics and a Healthy Gut Microbiome

They can help with digestion and nutrient absorption

They contribute to maintaining a healthy weight

They can help protect you from a number of diseases

They boost your immune system

They have anti-ageing properties

What Heyday Does for the Planet

We use 100% plant-based ingredients

We use up-cycled fabrics in our clothing

We use reusable, recycled and bio-degradable materials in our packaging

WHY WE CHOSE PLANT- BASED PROTEIN OVER WHEY

Our other (also very fit!!) co-founder, Karn Chatikavanij is equally devoted to plant-based nutrition. A vegetarian since she was 18, she came to realise you can easily and deliciously get all the protein you need from plants.

WHY WE CHOSE PLANT- BASED PROTEIN OVER WHEY

Our other (also very fit!!) co-founder, Karn Chatikavanij is equally devoted to plant-based nutrition. A vegetarian since she was 18, she came to realise you can easily and deliciously get all the protein you need from plants.

SAY HI.

Join our community for free stuff, discounts, and updates. No spam (we’re plant-based!).

SAY HI.

Join our community for free stuff, discounts, and updates. No spam (we’re plant-based!).

Join our community for free stuff, discounts,
and updates. No spam (we’re plant-based!).

Join our community for free stuff, discounts,
and updates. No spam (we’re plant-based!).