In the 10th episode of “On Protein”, we have the wonderful Linda Robertovich as our guest. We talked to her about what it means to eat healthily, how to do it, and what are the main mistakes when building a diet. She told us interesting things from her extensive experience as a trainer and nutritionist.

The basics of healthy eating

Who is Linda?

I have been a nutritionist and wellness coach for many years. I have been interested in this field since I was 19 and have already gained serious experience. I am a former trainer, I have also participated in bodybuilding competitions, purely out of curiosity, but it is not my thing. In general, I work mainly with women.

I have also worked abroad – in the Middle East, where people have a completely different eating culture, and I can even say that there is no such culture. There, nutrition problems are very serious and come from many places – culture, religion, climate, and much more.

We start each episode with interesting and useful information about various supplements. In this episode we will talk about the so-called water outs. Linda explained to us what they are and how to use them correctly.

Water outs (supplements for releasing water retention) are of different types, and herbal ones can be made of different ingredients – dandelion, birch, nettle… Bulgaria is rich in herbs. I don’t know if you know, but we are in the top 5 exporters in the world. Such products are increasingly being offered, but the question is that a person should use them correctly and when they really need it. For water retention, the first thing to do is to see what the reason is, and not do it for fashion reasons or “because we are going to the beach…”. My request to most girls, since it is mainly women who undergo such strict diets in order to achieve a good vision, is to be a little more careful and do the necessary research beforehand, look at their nutrition and training. Only after all this should they take such products in reasonable quantities and limits, because they can also have side effects.

So there are two types of such products for releasing water retention – some are herbal and others are synthetic?

Of course. The synthetic ones are mainly used by athletes, and I believe they know how to do it. Regarding the herbal ones – if they are taken in combination with medications or by a person with endocrine diseases, they can also lead to some side effects. In addition, water retention occurs mainly in the summer, because there is a reason for us to retain water during this period of the year. When a lady drinks too much water and takes such medications against water retention, she can sharply drop her blood pressure, which can lead to seizures and, accordingly, to an ambulance. Tall and thin women are especially susceptible to such situations during the summer months. Just be careful, eat enough fiber and protein and this way you will be able to get rid of the water naturally.

Where did your interest in healthy eating start?

I’ve been doing sports since I was 6 years old, and I’ve been through many different sports. Because I was doing sports, I also ate a lot of food, but I didn’t have any weight problems. At the age of 19, I got the so-called eating disorder. Then I suddenly lost my father and started overeating. For 1 year I didn’t know what hunger was! I was constantly eating! I would get up at night and go to the store for 5 waffles, which I would eat at once. I started not feeling well, having physical problems, although I hadn’t gained much weight, because I continued to train a lot, and then I became more healthy, but not fat. Since I’m a serious self-critic, I decided to take matters into my own hands, started reading a lot, and this helped me overcome this condition very quickly, in about a year. After that, I also became a vegetarian for 4 years. So I gradually began to read and apply what I read, until at some point I found what was most important in nutrition, and that is balance and, of course, physical activity.

How long did it take you to get back to normal?

It happened quickly because what I’ve always tried to do is to feel my body. If there’s a problem, it will give you feedback right away. So when you find the foods that affect you badly or well, you can adjust them very quickly, if you also keep some balance and when you know how many calories you can take. It’s not like the modern diets of the moment “Eat everything and lose weight” – there’s no such thing! For example, I don’t have any allergies and I allow myself everything, but I know when to do it. Dieting is a way of life. A person has to find what’s right for them and understand that we eat to live, not the other way around.

What is your opinion on so-called fasting?

Fasting, keto, veganism – this is a fashion and there will always be such a type of diet, because there will always be people who are looking for another diet to lose weight, because they do not have the necessary character for it. Fasting is a very good thing, because it is no coincidence that people go to bed at night and wake up in the morning – this is the natural period of fasting. I know many people who have been fasting for more than 2 years – they have dinner at 6 pm and the next day their first meal is at 1 pm, when they are already shaking and hungry. This leads to large portions of food that are not balanced properly, which very often causes problems with insulin, pre-diabetes or other endocrine conditions. This is not accidentally called intermittent fasting, it cannot be a lifestyle. It is also important to do a week of proper and balanced nutrition after fasting. You should always start with protein! You can’t fast and then start with a bowl of fruit.

What are the eating habits in the Middle East? What did you encounter there?

Actually, the biggest surprise for me was that in these countries, where it is extremely hot, people eat a lot of fatty and fried foods. Children there are often on growth hormone and insulin from the age of 3. Women don’t cook much and the foods they eat are mostly the kind of foods that are offered in the mall. During their Ramadan, you lose a lot of weight because you don’t eat during the day, but once this period is over, you gain back the weight literally in 5 days. The climate is very bad for them and the fact that most people there smoke. It was a very interesting experience for me to live there, but I couldn’t stand it, it’s just not my country.

What does it mean to have a balanced diet?

It means not to be deprived of any of the three macronutrients, that is, to have protein, carbohydrates and fats. I emphasize healthy fats and complex carbohydrates. It is important to say here that many people exclude fruits and vegetables from the carbohydrate picture, but they are carbohydrates. Yes, they are mostly fiber, but they also contain some amount of carbohydrate, which gives you energy.

Is it true that in the evening, eating should be light?

In my opinion, yes, unless of course a person has gone out somewhere. But this is not everyday life and it is normal for it to happen and for us to allow ourselves to do so.

What do you think about all these super foods that have become famous?

Yes, nowadays you can’t see milk without chia. First of all, I want to say that in order for us to absorb the beneficial ingredients of chia, it must be ground, which is not done anywhere in health bars. You grind your chia, then soak it, and only then does it have any benefits. Otherwise, it’s just something beautiful about milk…

And what is your opinion on the statement that a person should eat what is found at their geographical latitudes?

This is related to the history of humanity and how we were raised. To a large extent, blood type also matters, it is not accidental. But these things should not turn into some fanatical idea that you must eat according to your blood type or only with wheat because it is available in Bulgaria. Such changes should be made gradually and a person should observe himself – to see if it affects him well or not. Nuts and legumes must be soaked because there are some things in them that are harmful to our digestive system.

What are the main things that a person should do if he is a beginner in the gym?

First of all, it should be constant, only then can a person fight off the extra pounds. He should include enough strength and cardio training in his program, being careful about what he eats before that.

And in the opposite situation? When someone very thin enters the gym?

I would advise him to definitely work with professionals – people who are proven trainers, so that they can help him, and not harm himself. Nowadays, people go on the Internet and read anything and everything. There are many videos on how to train, some of which are not correct and can seriously harm people.

Watch the whole episode on YouTube or listen while you train on Spotify and Apple Podcast. Have you watched it yet? We have many other interesting guests that you can see/hear in the “On Protein” studio.