October 8, 2024 • 36 mins
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Discover how much protein you truly need for optimal health and why animal protein is often heralded as the go-to source for essential amino acids. We'll tackle the everyday obstacles of meeting protein requirements, particularly when dining out, and share a compelling study that pits high-protein snacks against their high-fat counterparts in the battle of satiety.
Ready to transform your body composition and boost your weight loss efforts? You'll find the answers in our exploration of protein's powerful impact on fat loss and muscle development. We dissect fascinating research that highlights the benefits of a protein-rich diet, showcasing how it not only helps shed fat but also supports lean body mass retention in older adults. Practical tips on daily protein intake will guide you in achieving a higher resting metabolic rate and a more effective path to reaching your fitness goals.
Gain insights into the strategic timing and tracking of protein intake. Our discussion covers the pros and cons of varying sources like soy and meat, with a focus on the practicality of spreading protein consumption throughout the day to enhance muscle protein synthesis. We emphasize the significance of regular strength training and the mindful monitoring of dietary habits, offering a tried-and-true approach to improving your nutrition. Whether you're a fitness enthusiast or just getting started, this episode provides the tools you need to optimize your diet and fuel your health journey.
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships
Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 500,000 people a month who are making changes and becoming the best they can be.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Protein is one of the three macronutrients, for if
you consider alcohol amacronutrient but it is a vital
macronutrient, and so todaywe're going to talk about how
much protein you need.
Look at some of the research onprotein so that you can have a
better idea of how much, whenand what kind of protein you
should be eating.
We're joined today by Jason.
(00:20):
How much protein do you?
Speaker 2 (00:23):
eat.
I don't know if I can give youan answer, because I don't
measure it, because you don'tmeasure it Probably, I will say
probably not enough.
Speaker 1 (00:30):
I would guarantee you , if you're not measuring it for
anyone, you're not eatingenough.
Speaker 2 (00:35):
Because you are supposed to eat like a lot
You're supposed to.
Speaker 1 (00:39):
We'll talk about that .
That's very true.
But protein I mean in and ofitself, generally like it's not
the cheapest form of food to get.
It's not.
If you're eating out a lot,then you know you're getting a
lot more fat or carbs in whatyou're eating than protein most
of the time, and so it is themacronutrient that, if you are
(01:03):
not intentional about it, is theabsolute hardest to get enough
of.
It is way easier to get enoughof fat and to get enough of
carbs.
However, protein is absolutelyvital in what it does in our
bodies.
So protein is a molecule thatis made up of amino acids, and
ideally you want to eat animalprotein.
(01:25):
I know many of you want to comeat me with pitchforks right now
, but ideally you want to eatanimal protein in order to get
the largest spectrum and themost essential I mean or all of
the essential amino acids in theprotein that you consume.
Protein is needed for the bodyto function correctly.
They are the basis of the bodystructure.
(01:45):
It's what builds our skin andour hair and other substances
inside of our body.
It even helps us to createantibodies.
It does so many amazing thingsinside of our bodies, and we
need enough protein, and ifyou're working out, you need
even more protein.
But we'll get to that in just abit.
Protein helps repair and buildtissue, drive metabolic
(02:07):
responses, maintain pH and fluidbalance.
It keeps our immune systemstrong.
It transports and storesnutrients so that it can act as
an energy source, and it evenhelps with our hormones.
So it's an incredibly importantmacronutrient.
It's found in the muscle andthe bone and the skin and the
hair and most of the tissues inour body.
(02:27):
It makes up enzymes that powerchemical reactions that happen
in our body, and it also carriesoxygen in the blood and helps
to produce hemoglobin in ourbody.
So all of these very important,but what does protein do for us?
We know what it does in ourbody, but what are some of the
other benefits that proteinprotein do for us?
We know what it does in ourbody, but what are some of the
other benefits that protein cando for us?
(02:48):
Well, it can help curb hungeror it can increase satiety is
another way to say that.
There was a study done in 2014about the effects of high
protein versus high fat snacks.
So maybe, like some of the keto, a lot of people do keto as a
way to like feel hungry longer.
(03:08):
I am a study of one, but myexperience with trying keto is I
was so freaking hungry.
Speaker 2 (03:15):
Yeah.
Speaker 1 (03:16):
All the time.
Speaker 2 (03:17):
My mom is like a keto expert.
Speaker 1 (03:20):
Oh, what does she say about keto?
Speaker 2 (03:22):
She's like I mean like keto expert is in, like
she's done it and like has doneit for years.
Speaker 1 (03:27):
So she's just like, yeah, primed.
Her body is fueled to run offof fat.
Speaker 2 (03:31):
Yeah.
Speaker 1 (03:32):
At this point.
And it's easy for her to adhereto it.
Speaker 2 (03:35):
Oh yeah.
Speaker 1 (03:36):
That's so fascinating .
Speaker 2 (03:37):
Yeah.
Speaker 1 (03:38):
I end up eating like 4,000 calories a day calories a
day.
Speaker 2 (03:41):
She's like very strict with it, yeah.
Speaker 1 (03:44):
So fascinating have you ever done keto?
Speaker 2 (03:46):
I've tried and I never could successfully do it.
Speaker 1 (03:49):
I couldn't either.
Speaker 2 (03:49):
No, I was so hungry.
Speaker 1 (03:51):
So hungry, so freaking hungry.
Well, in this study they lookedat 20 women and, uh, in this
one they gave them kind of threedifferent groups that they were
in.
There was a group that ate ahigh protein yogurt.
There was a group that ate highfat crackers, which still has
carbs I don't know how you eat ahigh fat cracker but and then a
high fat chocolate.
(04:11):
So, anyway, participants weregiven these three snacks they
were also given.
There was kind of a lot thatwent into the study where they
standardized the meals that theywere given, but also the snacks
were different over a period ofa couple of days.
But ultimately what the resultsshowed was that the consumption
of the yogurt snack, which wasthe high protein yogurt, and in
(04:34):
this one it was specifically 14grams of protein, as opposed to
the zero grams of protein in thecrackers or the two grams of
protein in the chocolate.
So the consumption of theyogurt snack led to greater
reductions in afternoon hungeras compared to the chocolate
snack and that the yogurt snackled to lower hunger 90 minutes
(04:56):
after eating it compared to thechocolate or the cracker snacks.
So, even though actually what Ididn't say was the yogurt had
19 grams of protein and 25 gramsof carbs, but no fat, right,
yeah, zero grams of fat, whereasthe others had either zero or
two grams of protein.
They both had 19 grams of carbsand they both had 19 or nine
(05:18):
grams of fat.
Excuse me, so they wereactually nine times nine is 81,
right, yes?
And then 20 times four is 80.
So 80 plus 160.
So the both the crackers and thechocolate were 160 calories.
14 times four is what let'sjust say 15, 15 times four, 60.
(05:41):
And then 25 times four is ahundred.
So that, okay, 15 times four is60.
And then 25 times four is 100.
Okay, so it was 160 calorie.
Protein yogurt as compared to180 calorie.
More keto-like snacks, althoughthey did have more carbs than
probably a person on keto wouldeat.
So it was less calories overall, but it led to more satiety,
(06:04):
higher levels of satiety andless hunger after eating them.
And they got the great protein.
Um, fullness was.
And there was just differentways that they looked at it.
I think the crackers were kindof like the next step of what
was considered more satiating,but definitely of the three, the
yogurt was considered the mostsatiating.
So if you're wanting anafternoon snack yogurt, jason,
(06:28):
high protein yogurt.
Speaker 2 (06:31):
I will not get within 10 feet of yogurt.
He hates yogurt, Can't do it.
Anytime somebody has it atlunch, I have to like and it's
typically me.
Speaker 1 (06:40):
I actually have some high protein yogurt in the
fridge right now.
It's cherry flavored Well youcan keep it.
And I'm going to eat it afterthis episode.
I actually have some highprotein yogurt in the fridge
right now.
It's cherry flavored.
Well, you can keep it, and.
Speaker 2 (06:54):
I'm going to eat it after this episode.
Actually, I was supposed to beeating protein while doing this
episode, but I failed.
Speaker 1 (07:00):
I failed on that one.
I'm going to get the yogurt.
No, please don't, please don't.
Well, you'll have to findsomething else, but I think the.
I think the point here is it'sa great option to get a snack in
the afternoons that is more, orthat is higher, protein than
just doing a high carb or a highfat snack.
But that means you have to beintentional about what your
snacks are.
So quest bars, higher protein,yogurt, even like shakes, the.
(07:20):
You know, getting some powder,some protein powder, putting it
with milk, putting it with anon-dairy substitute milk or
just water, can really help youto stay full for longer.
But that's not the only thingthat protein does.
There was another study done in2012 showing that protein aided
in weight loss and loss of fat.
(07:41):
So this was 130 men and womenbetween the ages of 40 and 56.
They engaged in this study fora year.
That's a really long time.
Here's how they did it thepeople, the participants, were
either in a protein rich diet ora carb rich diet, and they were
given training so they likeonce a month, or an hour a month
(08:03):
, or no, an hour a week.
For the 12 month study, theywent through a diet education
program that leaned towardswhichever one they were in.
So the people in the proteingroup learned about protein and
all the benefits of protein.
People in the carb group didthe opposite.
The protein group wasencouraged to eat 1.6 grams of
protein per kilogram of bodyweight, so it ended up being
(08:27):
about 30% of their energy intake.
And the carb group did 0.8grams, so they did half the
amount per 0.8 grams perkilogram of body weight, which
was about 15% of their energyintake.
So for someone like me I don'tknow how many kilograms I am,
but 30% of my overall energyintake would be 30% of 2000
(08:51):
calories 60 grams.
I would eat more than that, butoverall 600 calories of protein
divided by four, which would bethis is a lot of math.
Speaker 2 (09:05):
Yeah, you're doing a lot of math.
Speaker 1 (09:08):
I don't know.
Maybe I don't know, maybe thatwould be about right, but
overall, here's what the resultsfound of the study that more
fat relative to lean mass waslost in the protein participants
of both sexes, so that was truefor both men and for women.
Ultimately, men lost more totalweight than women.
(09:32):
Because that's just whathappens.
It's so frustrating how quicklymen can lose weight, but when
expressed to their relativebaseline body weight, even
though men may have lost morepounds because they weighed more
to begin with, both subjects orboth groups of genders actually
ended up losing similar amountsof weight as compared to what
(09:54):
their baseline was, but men moretotal weight loss was derived
from fat relative to lean massin men, but in the protein group
more fat relative to lean waslost for both sexes, so there
was a higher amount.
And for women in the carb groupthey lost less fat mass, so
they kept more fat than um thanthe women who were in the
(10:17):
protein group.
So this is an indication thateating more protein also helps
you shed fat.
Speaker 2 (10:23):
Why is that though?
Speaker 1 (10:26):
I think it has to do with the satiety levels.
So you're eating less overallbecause you feel more full and
protein helps you develop muscle.
So if you're and it didn't sayif these people were also
working out, but you're morelikely the more protein you eat
if're also working out, that'sgoing to tone you up quicker,
(10:46):
and and when you have moremuscle, as we learned from a
previous episode, you alreadyburn more calories at your just
baseline.
Your baseline metabolic rate ishigher and so, um, you could
eat the same amount of food perday, but you're burning more
because you're eating moreprotein and you have more muscle
.
Therefore you're losing morefat.
Speaker 2 (11:06):
So it's burning like the excess fat.
Is that what's happening?
Speaker 1 (11:10):
I wouldn't say I don't know that.
I know enough to say thateating protein, specifically, is
what is burning your excess fat.
Eating protein helps you getmore muscle.
More muscle, then leads to ahigher metabolism or a higher
resting body rate which burnsmore fat.
So it's the mechanism in whichprotein goes through that?
(11:33):
can help that happen, andanother study done in 2019 said
something similar High proteincan have an effect on lean body
mass.
So this was a randomized doubleblind study.
There was 116 physically activeadults who were older.
They were between the ages of67 and 73.
And they were put into either agroup where they were given 31
(11:57):
grams of milk protein or aplacebo, where they were given a
drink, but it was an isocaloricplacebo supplementation, so it
didn't have protein in it, andthese people were measured with
their strength.
They measured their quadricepsstrength, their leg extension
and grip strength, which we'veheard from similar or from
(12:17):
previous episodes Like we'reseeing a lot of the same things
looked at in the research.
Their body composition was donevia a DEXA scan, which was great
, and they had some performancethings that they went through
cardiorespiratory fitness,things like that.
What the results found was thatprotein had a larger increase
in relative lean body mass thanthe placebo group and that
(12:40):
absolute and relative fat massdecreased more in the protein
group.
So eating protein was importantfor overall body composition
and having more lean body mass.
Speaker 2 (12:56):
Just eat your protein .
Speaker 1 (12:57):
people Just eat your protein, but how much it's a
great question, great question.
So how much protein do you need?
Where can you get it and whereshould you or when should you
eat it?
So recommendations for dailyprotein intake If you read
what's just kind of out there onthe web, if you Google it, a
(13:18):
lot of what you're going to seeis 10 to 35% of your calories
should come from protein.
10 is too low, it's just toolow.
That's so ridiculous.
I aim for one gram of proteinper pound of body weight.
You could also do one gram ofprotein per pound of lean body
(13:41):
mass.
So for me, I try and getanywhere from 120 to 140 grams
of protein a day, which is likeif one chicken breast, if a four
ounce chicken breast, is 30grams of protein, then I have to
eat at least four of thosethroughout my day to get to my
baseline of how much protein Iwant to have per day.
(14:03):
So it's a very intentionalfocus on protein and it can get
sickening, like you can eat.
You can get to the point whereit's like I don't want to eat
another piece of chicken breast.
Speaker 2 (14:12):
Yeah.
Speaker 1 (14:13):
So you, you know we'll talk about some other
sources that you can get it from, but it's so important and even
though the research says ifyou're sedentary, maybe you can
get it from, but it's soimportant and even though the
research says if you'resedentary, maybe you can cut
that down, Maybe you can havemore of like half that amount, I
would still encourage to,especially as you're aging, eat
as much as you can, because ithelps you to maintain muscle
mass and that was another thingthat was said to prevent
(14:35):
sarcopenia.
Between the ages of 40 and 50,the recommended amount of
protein increases the older youget to about 75 to 90 grams per
day for a 165 pound adult as anexample.
But again, we're getting closerto that.
One gram of protein per poundof body weight.
That's what I follow.
(14:58):
People who exercise regularlyare going to need even more than
that.
They put this in kilograms, but1.1 to 1.5 grams per kilogram.
People who lift weights or whoare training for running or a
cycling event need even morethan that 1.2 to 1.7 grams per
kilogram of body weight.
So the protein especially ifyou're working out is needed
(15:20):
because when you're working outyou're breaking down your
muscles.
Protein helps to rebuild yourmuscles and repair your tissues,
and so it's even more importantto eat protein when you are
working out.
But the key here is also thatconsumption should be spread
evenly throughout the day,because you're not really going
to get any more benefit ofeating a meal that has 50 or 60
(15:41):
grams of protein.
It seems that it's around the30 to 40 grams of protein per
meal that your body can evenhandle all of that protein and
adequately utilize it in thebest way possible.
So you really want to aim for30 to 40 grams of protein per
meal, spread evenly throughoutthe day, to 40 grams of protein
(16:02):
per meal, spread evenlythroughout the day.
I definitely don't get that muchat all.
Speaker 2 (16:10):
So what can you do to get?
Speaker 1 (16:11):
that much Focus on getting that much.
Speaker 2 (16:17):
I mean that's that's really.
I know.
I say that's all it takes, butI know it's harder than just
saying you know to focus on it,because you have to
intentionally pick protein likerich foods, which would mean
changing my diet quite a bit.
Speaker 1 (16:27):
What are some of your favorite protein rich foods?
Speaker 2 (16:30):
Uh, any meat like I'll eat a ton of chicken.
The only thing is I'll eat aton of chicken and a ton of
pasta.
Speaker 1 (16:39):
So yeah, I'm going to get better at yeah, I mean even
it, just even if it's justeating, making sure it's enough
chicken, so like four to sixounces, eating it first, then
eating the pasta Cause I'll befull.
Well, when you prioritizegetting the protein in first,
and yes, it will.
And, yes, it will likely helpyou to get fuller, but I think
(17:03):
it also helps doing it that way,as opposed to someone going
straight into like a Whole30 asan example, because you're still
allowing yourself to eat thethings that you love.
Speaker 2 (17:12):
Yeah.
Speaker 1 (17:13):
And you can more easily start doing something
than stop doing something.
Yeah, so why not just build ontop of that?
You know, what I love to eat isground Turkey.
I love, I love ground Turkeybecause I just make this huge
thing of it, because I thinkmeal prepping is a huge key to
(17:34):
getting enough protein too, andso I can just get like three
pounds of turkey and cook it onlike a Sunday afternoon and then
I can add it on top of salad orvegetables or I can put like
seasoning or sauce on it eachmeal, so it can make it
different instead of just eatinglike straight.
Speaker 2 (17:57):
I think ground turkey I think my mom eats ground
turkey now.
Speaker 1 (18:01):
Yeah, I think it's better than ground beef.
I'm not.
I'm not against beef or redmeat, but I know that I have a
family history of heart diseaseanyway, so I'm already like
doing things to make sure thatmy my heart stays healthy for
long, and so you know, turkey isa great alternative to ground
beef.
Speaker 2 (18:23):
And it's good Like.
Speaker 1 (18:26):
I've had ground turkey and it's good.
Yeah, it's fine, it's fine,it's fine.
Tuna, oh yeah, I love tuna Tuna.
Yeah, tuna is really good, andthat's such an easy one to like
grab cans of tuna.
Just open them Salmon.
I love salmon.
Yeah, canned salmon, though.
Speaker 2 (18:38):
I've never had canned salmon.
Speaker 1 (18:40):
I can't do canned salmon.
I mean, I was thinking cannedtuna.
Speaker 2 (18:43):
Well, yes, yeah.
Speaker 1 (18:45):
But not like an ahi steak every day.
Speaker 2 (18:47):
Yeah, canned tuna, but like legit salmon.
Speaker 1 (18:51):
Yes, legit salmon, but there's a lot of places that
you can get um, that you canget protein lean meats chicken,
turkey beef pork some of thoseare more lean than others fish,
even dairy products.
Those aren't going to be yourhighest nutrition sources of
protein, having like the largestamount of protein per serving,
but it's their eggs you can,even if you want to do soy, if
(19:14):
you're into that.
Tofu has a large amount ofprotein, although it doesn't
have all of the essential aminoacids in it, and same with other
things like beans or peas orlentils.
Edamame has a pretty highamount of protein for what it is
.
I actually love edamame, butthat's not going to be my
primary source of protein either.
Speaker 2 (19:31):
But it's so good.
Speaker 1 (19:33):
It is good, isn't?
Speaker 2 (19:33):
it.
It's so good, do you like?
Speaker 1 (19:34):
eating it in the shell.
Speaker 2 (19:36):
Yeah, salted Yep.
So amazing, it's the best wayto do it.
Speaker 1 (19:39):
So what about vegetarian and vegan diets?
The only study that we havehere and I'm sure that there's
more, but in this study it onlylooked at 20 overweight or obese
men and it gave them avegetarian, high protein diet,
and which was mostly based onsoy, and it also gave them a
meat based high protein diet.
(20:00):
And it doesn't tell us whatthat was based on, at least not
in the, not in what I have righthere.
And we see that they hadsimilar amounts of protein,
similar amounts of fat, all ofthose things.
They looked at bone density,blood pressure, body composition
, several other things andultimately what they found was
that body weight loss was thesame whether they were on the
(20:27):
soy or the meat group.
The subjectively rated hunger,fullness and desire to eat were
the same between the two groups.
And ultimately we see that theresults were the same for both
people, except for one area, andthat was when they looked at
their total cholesterol.
So total cholesterol and LDLcholesterol were much lower
after the soy diet in comparisonwith the meat diet.
(20:49):
Now I have a lot of questionsabout this and in no way would I
generalize from this study thatthat means that you should just
eat soy as your main source ofprotein.
For a couple of reasons.
Number one, we don't know thekind of meat that these people
had.
Number two, these this is avery small group of people.
There's only 20, there's only20 men in the study.
And number three, we don't knowthe other confounding factors
(21:13):
in these people's lives.
So when we look at what itmeans to power a study, a lot of
people like having.
That means having enoughsubjects in the study for it to
have a larger magnitude ofeffect, for the findings of it
to be have a larger magnitude ofeffect and and a better
understanding of what those are.
And so this study they saidbecause the appetite control and
(21:37):
weight loss were similar inboth the soy and the meat high
protein diet.
Perhaps it actually says avegetarian high protein diet
could be a healthier alternativeto a meat-based, without any
negative health effects such asthe cholesterol issues or things
like that.
There still needs to be morework done on that.
I think there are still so manybenefits from other research
(21:59):
that we don't necessarily havein that we're covering in this
in this episode right now, butthere are so many other articles
that show that animal proteinhas so many other positive
effects on us and on our health,and especially the kind of
animal protein you eat, could bemuch better.
All of that being said, youshould do what you feel
(22:21):
comfortable doing and whatyou're going to adhere to, and
knowing that protein isimportant for us.
If you, for whatever reasonwhether it be culturally,
religiously, ethically, whateverit might be if you want to eat
meat or not eat meat, then it'sstill important that you eat
protein and find a way toprioritize eating that protein
(22:42):
in whichever diet you want tofollow.
Another key question that cancome up is should you time
protein intake around workouts?
There was a study that was donein 2017 for 21 men who were
university students.
The study lasted for 10 weeksand participants were randomly
assigned to one of twoexperimental groups.
(23:04):
They were either assigned to agroup that consumed 25 grams of
protein immediately before anexercise or before exercising or
immediately after exercising,and basically what this study
found.
And then they had them do a lotof workouts, a lot of different
strength training and thingslike that, and basically what
the study found was that timingof protein consumption had no
(23:24):
significant effect on any of themeasures that were studied over
10 weeks.
The findings support the ideathat the interval for protein
intake may be as wide as severalhours or more after a training
bout, depending on when thepre-workout meal was consumed.
I've also heard from otherstudies or seen in other studies
(23:45):
that the more trained you are,the more you have worked out
that the less important proteintiming is around your workout at
all.
I mean up to like a 36-hourwindow, so it's really like eat
whenever.
But I've also heard that theless trained you are, the more
important that it is for you toeat protein 25 to 30 grams of
(24:08):
protein after, like within anhour or two after your workout.
And I think here's the reasonwhy.
I think it's because the lesstrained you are, that means your
muscles are just starting theprocess of breaking and
rebuilding breaking andrebuilding so it's more
important to give them thesupport that they need as you're
starting this process.
And then the more you work out,the more your muscles become
(24:31):
acclimatized to that.
Then you can stretch thatprotein intake around.
I mean pretty much justwhenever your normal eating
window is.
Do you eat protein when youwork out?
Speaker 2 (24:45):
Usually I do it in like a protein shake.
Speaker 1 (24:48):
Before or after?
Speaker 2 (24:49):
Before, usually before, sometimes after,
normally before.
Speaker 1 (24:56):
When do you work out?
When you work out?
When do you work out?
What time of day?
Speaker 2 (24:59):
Usually the morning.
What time?
Like 6.30 or 7.
Speaker 1 (25:05):
Early.
Speaker 2 (25:06):
Yeah.
Speaker 1 (25:06):
And you drink a protein shake that early.
Yeah, do you eat breakfastnormally?
Speaker 2 (25:11):
Yeah, at like 6?
, usually around 7.30.
Speaker 1 (25:15):
Okay, so you're kind of used to eating at that time.
Speaker 2 (25:18):
Yeah.
Speaker 1 (25:29):
You don't work out.
Fasted, fasted, no, hold on.
What does that mean?
Speaker 2 (25:30):
Without eating.
Without eating, yeah, like onan empty stomach.
No, I like I have to.
Speaker 1 (25:32):
You have to have something, yeah.
Speaker 2 (25:33):
At least something like either like a protein shake
or like some peanut buttercrackers, yeah yeah.
Speaker 1 (25:40):
Well, that supports the previous episode that we did
on timing, like eating beforeworking out.
Speaker 2 (25:45):
Yeah.
Speaker 1 (25:46):
Having a little something.
I think the key here I thinkpeople really overthink this one
of like oh I can't work outunless I've had my protein shake
, or I have to, you know, havemy protein shake exactly
afterward.
I think there's a lot moreflexibility in this than people,
than people may think forthemselves, and the so the goal,
(26:07):
like the goal, the K, the keytakeaway, for that part, I
believe, is that workout, eatprotein, like are the big
pillars, and don't worry as muchabout when or where or I did
say where, there, when or where,how, how much.
Just try and get your 100, Imean your one gram per pound of
(26:30):
body weight in and you shouldprobably do some strength
training or some working out aswell and you're hitting the
majority of two big pillars.
It can really be that simple.
Speaker 2 (26:40):
Yep.
Speaker 1 (26:41):
So should protein intake be scattered throughout
the day?
Well, the answer to that is yes, and there was a study that
looked at men and women andlooked at when they ate dinner
how much they were eating.
But really what you want to dois consume a moderate amount of
high quality protein three timesa day, which stimulates muscle
protein synthesis to a greaterextent than eating the majority
(27:03):
of your protein mostly in anevening meal.
So muscle protein synthesisoverall is that what's is what's
happening in your body as youare rebuilding muscle, repairing
muscle, growing muscle, maybeeven growing muscle size for men
who might be interested inhypertrophy and things like that
but it's best done when you'reeating 30 to 40 grams three to
(27:27):
four times a day spread outthroughout your day, as opposed
to trying to eat like a 28 poundor 28 pound 28-ounce steak.
My husband I have watched himtwice eat two Longhorn Cowboy
Sirloin steaks.
They're 28 ounces each.
Speaker 2 (27:44):
At one time.
Speaker 1 (27:45):
At one time.
Speaker 2 (27:46):
Holy crap Rob.
Speaker 1 (27:48):
With my own eyes.
I have seen this happen.
Speaker 2 (27:50):
Holy cow.
Speaker 1 (27:52):
That's back when he was eating one meal a day.
Which I would not recommend,and he was eating one meal a day
.
Okay, well, which?
Speaker 2 (27:56):
I would not recommend .
Speaker 1 (27:57):
Yeah, and he was eating two 20 ounce steaks, 28
ounce steaks holy cow.
Speaker 2 (28:02):
Would he eat like anything else with it?
Speaker 1 (28:04):
broccoli mashed potatoes that's crazy I can't
say he doesn't do it anymoreyeah, that's insane so what are
your key takeaways?
J Jason on protein.
Speaker 2 (28:17):
I have a question before we get to that.
So would you recommend becausewe're talking about protein
would you recommend somethinglike the carnivore diet?
Speaker 1 (28:28):
No.
Speaker 2 (28:30):
Why?
Because that's a.
It's a pretty popular diet plan.
I knew what you were going tosay, but how?
Speaker 1 (28:40):
did you know?
Why?
Did you know what I was goingto say?
Speaker 2 (28:42):
Oh, we talked about this in the office before.
Speaker 1 (28:43):
Yeah, we need fiber, we need micronutrients.
We need and I know I don't know, I assume what people who do
the carnivore diet say is, well,the animals ate those like the
animals ate the grass or the hayor the whatever, and so they
have those micronutrients inthem that we need.
But we need fiber.
It is very clear that 30 gramsof fiber a day helps prevent
(29:08):
future cancers, especially likeGI tract colorectal cancers,
things like that tractcolorectal cancers, things like
that.
And just for like GI tracthealth, prebiotic, probiotic in
like growing in our like in ahealthy way inside of our body,
we need, we need the fiber forthat.
So, no, I am a huge fan ofbroccoli and sweet potatoes and
(29:31):
strawberries and watermelon andall the yummy things.
Speaker 2 (29:35):
And so like long-term , like if you did the carnivore
diet, like long-term it couldprobably have some negative
effects, Don't you think?
Speaker 1 (29:45):
I think it can.
I think that there are people onYouTube who show their blood
work after like a year on thecarnivore diet and it's like
amazing, but you also don't knowwhat else they were doing and
you don't know, and like youdon't know what else they were
doing and you don't know, andlike you don't know what their
state was before that, and so Idon't.
(30:05):
N equals one is a is kind of alike a research way of saying
that, n being the number in theparticipant population equals
one.
So I think a lot of people areout there in the N equals one,
like they are their ownexperiment and maybe some of
those things work for them.
But if you were actually torigorously test and look at on a
greater scale things that workfor a larger good over a long
period of time, and have the andhave that kind of research
(30:26):
mindset, then you're you'regoing to see I would venture to
say you're going to see way moreproblems with the carnivore
diet.
Long-term, you may see a lot ofshort-term gains because you're
eating so much protein andyou're, you know, feeling better
and you're because you're lessinflamed.
Speaker 2 (30:40):
That's what's going to happen?
Speaker 1 (30:42):
Yes.
So you know, when you're noteating sugar and bread for every
meal it's going to make adifference, but long-term there,
I mean, their APOB is going togo through the roof.
So the APOB is, it's a marker,it's a blood marker that's like
a pre, a predecessor of beingable to see cardiovascular
(31:02):
health and futureatherosclerosis possibilities.
And so me, at 34 years old, Ialready have an elevated APOB
Because cardiovascular diseaseruns in my family, all of those
things, and I can see it in myblood work and it's like my
normal doctor's, like oh, it'snot that bad, I'm not worried
(31:24):
about it, but I'm like it'shigher than what I want it to be
.
I want it to come down andeating things like red meat you
know, even eating just meatisn't good long-term for kidney
health, you know things likethat.
So, um, there's other bloodmarkers that maybe aren't on
your normal complete metabolicpanel that you might get, that
(31:46):
are a little that go deeper intowhat might actually be
happening, and those thingswould need to be taken into
consideration as well.
I mean, I think if someone, Ithink if someone I know I'm
talking way more about this thanI thought I would be I think if
someone is very unhealthy,metabolically unhealthy, like
borderline type two or maybetype two diabetes.
(32:06):
A carnivore diet for six to 12months may have so many positive
benefits for them that thenegative the negative
consequences are going to justlike the.
The positive is going tooutweigh the negative.
The negative consequences aregoing to just like the.
The positive is going tooutweigh the negative.
But for a long-term,sustainable, really good for
your health, for the overallpopulation, no.
Speaker 2 (32:24):
Got it.
Speaker 1 (32:26):
So what are your key takeaways?
To not do the carnivore diet.
Speaker 2 (32:30):
Well, I mean, yeah, I wasn't planning on doing the
carnivore diet because I knewwhat you were going to say, um,
but I just wanted to hear youropinion on it.
My key takeaways would probablybe to eat more protein.
Speaker 1 (32:44):
That's a good one.
How, though?
Speaker 2 (32:46):
Yeah, that's what I was going to say.
You have to be very intentionalabout doing it because, like we
talked about, you have to eat alot more protein than you think
you do.
Speaker 1 (32:55):
Yeah.
Speaker 2 (32:55):
Like that's recommended.
Um, so probably going to startplanning out my meals, uh,
planning out my protein sourcesand trying to make sure that I
get all of those protein richthings incorporated into my diet
.
Speaker 1 (33:11):
So so a couple.
Or it was last week you broughtin Taco Bell for lunch.
Speaker 2 (33:17):
I did, and it was so good it was so good?
Speaker 1 (33:21):
Was it protein rich, like what do you get from Taco
Bell when you eat there?
Speaker 2 (33:25):
Usually chicken quesadilla.
Speaker 1 (33:26):
Okay, they have the Power Bowls, you know.
Speaker 2 (33:30):
Yeah, I've never had one, but I bet they're pretty
good.
Speaker 1 (33:33):
You can get it with extra protein.
Interesting, see.
So you can keep going to aplace you normally go.
Maybe you get somethingdifferent, but you get the extra
protein.
Speaker 2 (33:43):
I've actually started slowly doing this at certain
places that I go quite often, solike Chewy's, for example.
So if you don't know, Chewy'sis like a Tex-Mex place that's
all over Nashville andeverywhere.
But when I go to Chewy's whichis pretty often, I would get
like a burrito or whatever andthey're like massive.
(34:06):
I've changed to getting aburrito bowl and it's just as
good, if not better, and wayhealthier, and has a ton of
protein in it, so it's possible.
Speaker 1 (34:21):
It's those things.
It's those like small changeswhere you still try and keep a
routine you might normally have,but you start adding in these
aspects of it, like taking thetortilla away, getting more
protein on something that youalready eat.
It's going to lead to higheradherence over time, which is
(34:42):
the key.
Speaker 2 (34:43):
Yeah.
Speaker 1 (34:44):
Yeah, I don't really track my food.
At times in my life I've donethe MyFitnessPal and counted
calories and I don't alwaysrecommend that people do that.
I and I don't always recommendthat people do that.
But if you're going to startintentionally thinking more
about protein, you can use theMyFitnessPal app or whatever or
something like it to just trackyour protein.
You don't even have to worryabout all of the other things,
(35:07):
and so just start looking atlike get a good idea and feel of
how much protein it is you'recurrently eating.
So maybe for a week you weighthe amount of protein you're
about to eat.
You know, weigh the chickenbreast, weigh whatever put it in
MyFitnessPal and get an idea ofjust how many even just protein
, just how many grams of proteinhave you been eating each day.
(35:27):
That gives you a baseline andthen just try and add 10 or 15%
per week from there until youget to that amount.
Kind of that magic number in mymind is that one gram per pound
of body mass or body weight orlean body weight, depending on
how much protein you want to eat.
(35:48):
Because there comes a pointwhere, like, you're just eating
more protein that maybe yourbody can't handle that day,
versus being able to eat morevegetables or more carbs for
that same amount of calorieallocation for the day.
So eat more protein.
Find out how.
(36:09):
Those are your key takeaways.
Speaker 2 (36:11):
See you next week.
Speaker 1 (36:14):
Until next week, stay strong.
Protein is one of the three macronutrients, for if
you consider alcohol amacronutrient but it is a vital
macronutrient, and so todaywe're going to talk about how
much protein you need.
Look at some of the research onprotein so that you can have a
better idea of how much, whenand what kind of protein you
should be eating.
We're joined today by Jason.
(00:20):
How much protein do you?
Speaker 2 (00:23):
eat.
I don't know if I can give youan answer, because I don't
measure it, because you don'tmeasure it Probably, I will say
probably not enough.
Speaker 1 (00:30):
I would guarantee you , if you're not measuring it for
anyone, you're not eatingenough.
Speaker 2 (00:35):
Because you are supposed to eat like a lot
You're supposed to.
Speaker 1 (00:39):
We'll talk about that .
That's very true.
But protein I mean in and ofitself, generally like it's not
the cheapest form of food to get.
It's not.
If you're eating out a lot,then you know you're getting a
lot more fat or carbs in whatyou're eating than protein most
of the time, and so it is themacronutrient that, if you are
(01:03):
not intentional about it, is theabsolute hardest to get enough
of.
It is way easier to get enoughof fat and to get enough of
carbs.
However, protein is absolutelyvital in what it does in our
bodies.
So protein is a molecule thatis made up of amino acids, and
ideally you want to eat animalprotein.
(01:25):
I know many of you want to comeat me with pitchforks right now
, but ideally you want to eatanimal protein in order to get
the largest spectrum and themost essential I mean or all of
the essential amino acids in theprotein that you consume.
Protein is needed for the bodyto function correctly.
They are the basis of the bodystructure.
(01:45):
It's what builds our skin andour hair and other substances
inside of our body.
It even helps us to createantibodies.
It does so many amazing thingsinside of our bodies, and we
need enough protein, and ifyou're working out, you need
even more protein.
But we'll get to that in just abit.
Protein helps repair and buildtissue, drive metabolic
(02:07):
responses, maintain pH and fluidbalance.
It keeps our immune systemstrong.
It transports and storesnutrients so that it can act as
an energy source, and it evenhelps with our hormones.
So it's an incredibly importantmacronutrient.
It's found in the muscle andthe bone and the skin and the
hair and most of the tissues inour body.
(02:27):
It makes up enzymes that powerchemical reactions that happen
in our body, and it also carriesoxygen in the blood and helps
to produce hemoglobin in ourbody.
So all of these very important,but what does protein do for us?
We know what it does in ourbody, but what are some of the
other benefits that proteinprotein do for us?
We know what it does in ourbody, but what are some of the
other benefits that protein cando for us?
(02:48):
Well, it can help curb hungeror it can increase satiety is
another way to say that.
There was a study done in 2014about the effects of high
protein versus high fat snacks.
So maybe, like some of the keto, a lot of people do keto as a
way to like feel hungry longer.
(03:08):
I am a study of one, but myexperience with trying keto is I
was so freaking hungry.
Speaker 2 (03:15):
Yeah.
Speaker 1 (03:16):
All the time.
Speaker 2 (03:17):
My mom is like a keto expert.
Speaker 1 (03:20):
Oh, what does she say about keto?
Speaker 2 (03:22):
She's like I mean like keto expert is in, like
she's done it and like has doneit for years.
Speaker 1 (03:27):
So she's just like, yeah, primed.
Her body is fueled to run offof fat.
Speaker 2 (03:31):
Yeah.
Speaker 1 (03:32):
At this point.
And it's easy for her to adhereto it.
Speaker 2 (03:35):
Oh yeah.
Speaker 1 (03:36):
That's so fascinating .
Speaker 2 (03:37):
Yeah.
Speaker 1 (03:38):
I end up eating like 4,000 calories a day calories a
day.
Speaker 2 (03:41):
She's like very strict with it, yeah.
Speaker 1 (03:44):
So fascinating have you ever done keto?
Speaker 2 (03:46):
I've tried and I never could successfully do it.
Speaker 1 (03:49):
I couldn't either.
Speaker 2 (03:49):
No, I was so hungry.
Speaker 1 (03:51):
So hungry, so freaking hungry.
Well, in this study they lookedat 20 women and, uh, in this
one they gave them kind of threedifferent groups that they were
in.
There was a group that ate ahigh protein yogurt.
There was a group that ate highfat crackers, which still has
carbs I don't know how you eat ahigh fat cracker but and then a
high fat chocolate.
(04:11):
So, anyway, participants weregiven these three snacks they
were also given.
There was kind of a lot thatwent into the study where they
standardized the meals that theywere given, but also the snacks
were different over a period ofa couple of days.
But ultimately what the resultsshowed was that the consumption
of the yogurt snack, which wasthe high protein yogurt, and in
(04:34):
this one it was specifically 14grams of protein, as opposed to
the zero grams of protein in thecrackers or the two grams of
protein in the chocolate.
So the consumption of theyogurt snack led to greater
reductions in afternoon hungeras compared to the chocolate
snack and that the yogurt snackled to lower hunger 90 minutes
(04:56):
after eating it compared to thechocolate or the cracker snacks.
So, even though actually what Ididn't say was the yogurt had
19 grams of protein and 25 gramsof carbs, but no fat, right,
yeah, zero grams of fat, whereasthe others had either zero or
two grams of protein.
They both had 19 grams of carbsand they both had 19 or nine
(05:18):
grams of fat.
Excuse me, so they wereactually nine times nine is 81,
right, yes?
And then 20 times four is 80.
So 80 plus 160.
So the both the crackers and thechocolate were 160 calories.
14 times four is what let'sjust say 15, 15 times four, 60.
(05:41):
And then 25 times four is ahundred.
So that, okay, 15 times four is60.
And then 25 times four is 100.
Okay, so it was 160 calorie.
Protein yogurt as compared to180 calorie.
More keto-like snacks, althoughthey did have more carbs than
probably a person on keto wouldeat.
So it was less calories overall, but it led to more satiety,
(06:04):
higher levels of satiety andless hunger after eating them.
And they got the great protein.
Um, fullness was.
And there was just differentways that they looked at it.
I think the crackers were kindof like the next step of what
was considered more satiating,but definitely of the three, the
yogurt was considered the mostsatiating.
So if you're wanting anafternoon snack yogurt, jason,
(06:28):
high protein yogurt.
Speaker 2 (06:31):
I will not get within 10 feet of yogurt.
He hates yogurt, Can't do it.
Anytime somebody has it atlunch, I have to like and it's
typically me.
Speaker 1 (06:40):
I actually have some high protein yogurt in the
fridge right now.
It's cherry flavored Well youcan keep it.
And I'm going to eat it afterthis episode.
I actually have some highprotein yogurt in the fridge
right now.
It's cherry flavored.
Well, you can keep it, and.
Speaker 2 (06:54):
I'm going to eat it after this episode.
Actually, I was supposed to beeating protein while doing this
episode, but I failed.
Speaker 1 (07:00):
I failed on that one.
I'm going to get the yogurt.
No, please don't, please don't.
Well, you'll have to findsomething else, but I think the.
I think the point here is it'sa great option to get a snack in
the afternoons that is more, orthat is higher, protein than
just doing a high carb or a highfat snack.
But that means you have to beintentional about what your
snacks are.
So quest bars, higher protein,yogurt, even like shakes, the.
(07:20):
You know, getting some powder,some protein powder, putting it
with milk, putting it with anon-dairy substitute milk or
just water, can really help youto stay full for longer.
But that's not the only thingthat protein does.
There was another study done in2012 showing that protein aided
in weight loss and loss of fat.
(07:41):
So this was 130 men and womenbetween the ages of 40 and 56.
They engaged in this study fora year.
That's a really long time.
Here's how they did it thepeople, the participants, were
either in a protein rich diet ora carb rich diet, and they were
given training so they likeonce a month, or an hour a month
(08:03):
, or no, an hour a week.
For the 12 month study, theywent through a diet education
program that leaned towardswhichever one they were in.
So the people in the proteingroup learned about protein and
all the benefits of protein.
People in the carb group didthe opposite.
The protein group wasencouraged to eat 1.6 grams of
protein per kilogram of bodyweight, so it ended up being
(08:27):
about 30% of their energy intake.
And the carb group did 0.8grams, so they did half the
amount per 0.8 grams perkilogram of body weight, which
was about 15% of their energyintake.
So for someone like me I don'tknow how many kilograms I am,
but 30% of my overall energyintake would be 30% of 2000
(08:51):
calories 60 grams.
I would eat more than that, butoverall 600 calories of protein
divided by four, which would bethis is a lot of math.
Speaker 2 (09:05):
Yeah, you're doing a lot of math.
Speaker 1 (09:08):
I don't know.
Maybe I don't know, maybe thatwould be about right, but
overall, here's what the resultsfound of the study that more
fat relative to lean mass waslost in the protein participants
of both sexes, so that was truefor both men and for women.
Ultimately, men lost more totalweight than women.
(09:32):
Because that's just whathappens.
It's so frustrating how quicklymen can lose weight, but when
expressed to their relativebaseline body weight, even
though men may have lost morepounds because they weighed more
to begin with, both subjects orboth groups of genders actually
ended up losing similar amountsof weight as compared to what
(09:54):
their baseline was, but men moretotal weight loss was derived
from fat relative to lean massin men, but in the protein group
more fat relative to lean waslost for both sexes, so there
was a higher amount.
And for women in the carb groupthey lost less fat mass, so
they kept more fat than um thanthe women who were in the
(10:17):
protein group.
So this is an indication thateating more protein also helps
you shed fat.
Speaker 2 (10:23):
Why is that though?
Speaker 1 (10:26):
I think it has to do with the satiety levels.
So you're eating less overallbecause you feel more full and
protein helps you develop muscle.
So if you're and it didn't sayif these people were also
working out, but you're morelikely the more protein you eat
if're also working out, that'sgoing to tone you up quicker,
(10:46):
and and when you have moremuscle, as we learned from a
previous episode, you alreadyburn more calories at your just
baseline.
Your baseline metabolic rate ishigher and so, um, you could
eat the same amount of food perday, but you're burning more
because you're eating moreprotein and you have more muscle
.
Therefore you're losing morefat.
Speaker 2 (11:06):
So it's burning like the excess fat.
Is that what's happening?
Speaker 1 (11:10):
I wouldn't say I don't know that.
I know enough to say thateating protein, specifically, is
what is burning your excess fat.
Eating protein helps you getmore muscle.
More muscle, then leads to ahigher metabolism or a higher
resting body rate which burnsmore fat.
So it's the mechanism in whichprotein goes through that?
(11:33):
can help that happen, andanother study done in 2019 said
something similar High proteincan have an effect on lean body
mass.
So this was a randomized doubleblind study.
There was 116 physically activeadults who were older.
They were between the ages of67 and 73.
And they were put into either agroup where they were given 31
(11:57):
grams of milk protein or aplacebo, where they were given a
drink, but it was an isocaloricplacebo supplementation, so it
didn't have protein in it, andthese people were measured with
their strength.
They measured their quadricepsstrength, their leg extension
and grip strength, which we'veheard from similar or from
(12:17):
previous episodes Like we'reseeing a lot of the same things
looked at in the research.
Their body composition was donevia a DEXA scan, which was great
, and they had some performancethings that they went through
cardiorespiratory fitness,things like that.
What the results found was thatprotein had a larger increase
in relative lean body mass thanthe placebo group and that
(12:40):
absolute and relative fat massdecreased more in the protein
group.
So eating protein was importantfor overall body composition
and having more lean body mass.
Speaker 2 (12:56):
Just eat your protein .
Speaker 1 (12:57):
people Just eat your protein, but how much it's a
great question, great question.
So how much protein do you need?
Where can you get it and whereshould you or when should you
eat it?
So recommendations for dailyprotein intake If you read
what's just kind of out there onthe web, if you Google it, a
(13:18):
lot of what you're going to seeis 10 to 35% of your calories
should come from protein.
10 is too low, it's just toolow.
That's so ridiculous.
I aim for one gram of proteinper pound of body weight.
You could also do one gram ofprotein per pound of lean body
(13:41):
mass.
So for me, I try and getanywhere from 120 to 140 grams
of protein a day, which is likeif one chicken breast, if a four
ounce chicken breast, is 30grams of protein, then I have to
eat at least four of thosethroughout my day to get to my
baseline of how much protein Iwant to have per day.
(14:03):
So it's a very intentionalfocus on protein and it can get
sickening, like you can eat.
You can get to the point whereit's like I don't want to eat
another piece of chicken breast.
Speaker 2 (14:12):
Yeah.
Speaker 1 (14:13):
So you, you know we'll talk about some other
sources that you can get it from, but it's so important and even
though the research says ifyou're sedentary, maybe you can
get it from, but it's soimportant and even though the
research says if you'resedentary, maybe you can cut
that down, Maybe you can havemore of like half that amount, I
would still encourage to,especially as you're aging, eat
as much as you can, because ithelps you to maintain muscle
mass and that was another thingthat was said to prevent
(14:35):
sarcopenia.
Between the ages of 40 and 50,the recommended amount of
protein increases the older youget to about 75 to 90 grams per
day for a 165 pound adult as anexample.
But again, we're getting closerto that.
One gram of protein per poundof body weight.
That's what I follow.
(14:58):
People who exercise regularlyare going to need even more than
that.
They put this in kilograms, but1.1 to 1.5 grams per kilogram.
People who lift weights or whoare training for running or a
cycling event need even morethan that 1.2 to 1.7 grams per
kilogram of body weight.
So the protein especially ifyou're working out is needed
(15:20):
because when you're working outyou're breaking down your
muscles.
Protein helps to rebuild yourmuscles and repair your tissues,
and so it's even more importantto eat protein when you are
working out.
But the key here is also thatconsumption should be spread
evenly throughout the day,because you're not really going
to get any more benefit ofeating a meal that has 50 or 60
(15:41):
grams of protein.
It seems that it's around the30 to 40 grams of protein per
meal that your body can evenhandle all of that protein and
adequately utilize it in thebest way possible.
So you really want to aim for30 to 40 grams of protein per
meal, spread evenly throughoutthe day, to 40 grams of protein
(16:02):
per meal, spread evenlythroughout the day.
I definitely don't get that muchat all.
Speaker 2 (16:10):
So what can you do to get?
Speaker 1 (16:11):
that much Focus on getting that much.
Speaker 2 (16:17):
I mean that's that's really.
I know.
I say that's all it takes, butI know it's harder than just
saying you know to focus on it,because you have to
intentionally pick protein likerich foods, which would mean
changing my diet quite a bit.
Speaker 1 (16:27):
What are some of your favorite protein rich foods?
Speaker 2 (16:30):
Uh, any meat like I'll eat a ton of chicken.
The only thing is I'll eat aton of chicken and a ton of
pasta.
Speaker 1 (16:39):
So yeah, I'm going to get better at yeah, I mean even
it, just even if it's justeating, making sure it's enough
chicken, so like four to sixounces, eating it first, then
eating the pasta Cause I'll befull.
Well, when you prioritizegetting the protein in first,
and yes, it will.
And, yes, it will likely helpyou to get fuller, but I think
(17:03):
it also helps doing it that way,as opposed to someone going
straight into like a Whole30 asan example, because you're still
allowing yourself to eat thethings that you love.
Speaker 2 (17:12):
Yeah.
Speaker 1 (17:13):
And you can more easily start doing something
than stop doing something.
Yeah, so why not just build ontop of that?
You know, what I love to eat isground Turkey.
I love, I love ground Turkeybecause I just make this huge
thing of it, because I thinkmeal prepping is a huge key to
(17:34):
getting enough protein too, andso I can just get like three
pounds of turkey and cook it onlike a Sunday afternoon and then
I can add it on top of salad orvegetables or I can put like
seasoning or sauce on it eachmeal, so it can make it
different instead of just eatinglike straight.
Speaker 2 (17:57):
I think ground turkey I think my mom eats ground
turkey now.
Speaker 1 (18:01):
Yeah, I think it's better than ground beef.
I'm not.
I'm not against beef or redmeat, but I know that I have a
family history of heart diseaseanyway, so I'm already like
doing things to make sure thatmy my heart stays healthy for
long, and so you know, turkey isa great alternative to ground
beef.
Speaker 2 (18:23):
And it's good Like.
Speaker 1 (18:26):
I've had ground turkey and it's good.
Yeah, it's fine, it's fine,it's fine.
Tuna, oh yeah, I love tuna Tuna.
Yeah, tuna is really good, andthat's such an easy one to like
grab cans of tuna.
Just open them Salmon.
I love salmon.
Yeah, canned salmon, though.
Speaker 2 (18:38):
I've never had canned salmon.
Speaker 1 (18:40):
I can't do canned salmon.
I mean, I was thinking cannedtuna.
Speaker 2 (18:43):
Well, yes, yeah.
Speaker 1 (18:45):
But not like an ahi steak every day.
Speaker 2 (18:47):
Yeah, canned tuna, but like legit salmon.
Speaker 1 (18:51):
Yes, legit salmon, but there's a lot of places that
you can get um, that you canget protein lean meats chicken,
turkey beef pork some of thoseare more lean than others fish,
even dairy products.
Those aren't going to be yourhighest nutrition sources of
protein, having like the largestamount of protein per serving,
but it's their eggs you can,even if you want to do soy, if
(19:14):
you're into that.
Tofu has a large amount ofprotein, although it doesn't
have all of the essential aminoacids in it, and same with other
things like beans or peas orlentils.
Edamame has a pretty highamount of protein for what it is
.
I actually love edamame, butthat's not going to be my
primary source of protein either.
Speaker 2 (19:31):
But it's so good.
Speaker 1 (19:33):
It is good, isn't?
Speaker 2 (19:33):
it.
It's so good, do you like?
Speaker 1 (19:34):
eating it in the shell.
Speaker 2 (19:36):
Yeah, salted Yep.
So amazing, it's the best wayto do it.
Speaker 1 (19:39):
So what about vegetarian and vegan diets?
The only study that we havehere and I'm sure that there's
more, but in this study it onlylooked at 20 overweight or obese
men and it gave them avegetarian, high protein diet,
and which was mostly based onsoy, and it also gave them a
meat based high protein diet.
(20:00):
And it doesn't tell us whatthat was based on, at least not
in the, not in what I have righthere.
And we see that they hadsimilar amounts of protein,
similar amounts of fat, all ofthose things.
They looked at bone density,blood pressure, body composition
, several other things andultimately what they found was
that body weight loss was thesame whether they were on the
(20:27):
soy or the meat group.
The subjectively rated hunger,fullness and desire to eat were
the same between the two groups.
And ultimately we see that theresults were the same for both
people, except for one area, andthat was when they looked at
their total cholesterol.
So total cholesterol and LDLcholesterol were much lower
after the soy diet in comparisonwith the meat diet.
(20:49):
Now I have a lot of questionsabout this and in no way would I
generalize from this study thatthat means that you should just
eat soy as your main source ofprotein.
For a couple of reasons.
Number one, we don't know thekind of meat that these people
had.
Number two, these this is avery small group of people.
There's only 20, there's only20 men in the study.
And number three, we don't knowthe other confounding factors
(21:13):
in these people's lives.
So when we look at what itmeans to power a study, a lot of
people like having.
That means having enoughsubjects in the study for it to
have a larger magnitude ofeffect, for the findings of it
to be have a larger magnitude ofeffect and and a better
understanding of what those are.
And so this study they saidbecause the appetite control and
(21:37):
weight loss were similar inboth the soy and the meat high
protein diet.
Perhaps it actually says avegetarian high protein diet
could be a healthier alternativeto a meat-based, without any
negative health effects such asthe cholesterol issues or things
like that.
There still needs to be morework done on that.
I think there are still so manybenefits from other research
(21:59):
that we don't necessarily havein that we're covering in this
in this episode right now, butthere are so many other articles
that show that animal proteinhas so many other positive
effects on us and on our health,and especially the kind of
animal protein you eat, could bemuch better.
All of that being said, youshould do what you feel
(22:21):
comfortable doing and whatyou're going to adhere to, and
knowing that protein isimportant for us.
If you, for whatever reasonwhether it be culturally,
religiously, ethically, whateverit might be if you want to eat
meat or not eat meat, then it'sstill important that you eat
protein and find a way toprioritize eating that protein
(22:42):
in whichever diet you want tofollow.
Another key question that cancome up is should you time
protein intake around workouts?
There was a study that was donein 2017 for 21 men who were
university students.
The study lasted for 10 weeksand participants were randomly
assigned to one of twoexperimental groups.
(23:04):
They were either assigned to agroup that consumed 25 grams of
protein immediately before anexercise or before exercising or
immediately after exercising,and basically what this study
found.
And then they had them do a lotof workouts, a lot of different
strength training and thingslike that, and basically what
the study found was that timingof protein consumption had no
(23:24):
significant effect on any of themeasures that were studied over
10 weeks.
The findings support the ideathat the interval for protein
intake may be as wide as severalhours or more after a training
bout, depending on when thepre-workout meal was consumed.
I've also heard from otherstudies or seen in other studies
(23:45):
that the more trained you are,the more you have worked out
that the less important proteintiming is around your workout at
all.
I mean up to like a 36-hourwindow, so it's really like eat
whenever.
But I've also heard that theless trained you are, the more
important that it is for you toeat protein 25 to 30 grams of
(24:08):
protein after, like within anhour or two after your workout.
And I think here's the reasonwhy.
I think it's because the lesstrained you are, that means your
muscles are just starting theprocess of breaking and
rebuilding breaking andrebuilding so it's more
important to give them thesupport that they need as you're
starting this process.
And then the more you work out,the more your muscles become
(24:31):
acclimatized to that.
Then you can stretch thatprotein intake around.
I mean pretty much justwhenever your normal eating
window is.
Do you eat protein when youwork out?
Speaker 2 (24:45):
Usually I do it in like a protein shake.
Speaker 1 (24:48):
Before or after?
Speaker 2 (24:49):
Before, usually before, sometimes after,
normally before.
Speaker 1 (24:56):
When do you work out?
When you work out?
When do you work out?
What time of day?
Speaker 2 (24:59):
Usually the morning.
What time?
Like 6.30 or 7.
Speaker 1 (25:05):
Early.
Speaker 2 (25:06):
Yeah.
Speaker 1 (25:06):
And you drink a protein shake that early.
Yeah, do you eat breakfastnormally?
Speaker 2 (25:11):
Yeah, at like 6?
, usually around 7.30.
Speaker 1 (25:15):
Okay, so you're kind of used to eating at that time.
Speaker 2 (25:18):
Yeah.
Speaker 1 (25:29):
You don't work out.
Fasted, fasted, no, hold on.
What does that mean?
Speaker 2 (25:30):
Without eating.
Without eating, yeah, like onan empty stomach.
No, I like I have to.
Speaker 1 (25:32):
You have to have something, yeah.
Speaker 2 (25:33):
At least something like either like a protein shake
or like some peanut buttercrackers, yeah yeah.
Speaker 1 (25:40):
Well, that supports the previous episode that we did
on timing, like eating beforeworking out.
Speaker 2 (25:45):
Yeah.
Speaker 1 (25:46):
Having a little something.
I think the key here I thinkpeople really overthink this one
of like oh I can't work outunless I've had my protein shake
, or I have to, you know, havemy protein shake exactly
afterward.
I think there's a lot moreflexibility in this than people,
than people may think forthemselves, and the so the goal,
(26:07):
like the goal, the K, the keytakeaway, for that part, I
believe, is that workout, eatprotein, like are the big
pillars, and don't worry as muchabout when or where or I did
say where, there, when or where,how, how much.
Just try and get your 100, Imean your one gram per pound of
(26:30):
body weight in and you shouldprobably do some strength
training or some working out aswell and you're hitting the
majority of two big pillars.
It can really be that simple.
Speaker 2 (26:40):
Yep.
Speaker 1 (26:41):
So should protein intake be scattered throughout
the day?
Well, the answer to that is yes, and there was a study that
looked at men and women andlooked at when they ate dinner
how much they were eating.
But really what you want to dois consume a moderate amount of
high quality protein three timesa day, which stimulates muscle
protein synthesis to a greaterextent than eating the majority
(27:03):
of your protein mostly in anevening meal.
So muscle protein synthesisoverall is that what's is what's
happening in your body as youare rebuilding muscle, repairing
muscle, growing muscle, maybeeven growing muscle size for men
who might be interested inhypertrophy and things like that
but it's best done when you'reeating 30 to 40 grams three to
(27:27):
four times a day spread outthroughout your day, as opposed
to trying to eat like a 28 poundor 28 pound 28-ounce steak.
My husband I have watched himtwice eat two Longhorn Cowboy
Sirloin steaks.
They're 28 ounces each.
Speaker 2 (27:44):
At one time.
Speaker 1 (27:45):
At one time.
Speaker 2 (27:46):
Holy crap Rob.
Speaker 1 (27:48):
With my own eyes.
I have seen this happen.
Speaker 2 (27:50):
Holy cow.
Speaker 1 (27:52):
That's back when he was eating one meal a day.
Which I would not recommend,and he was eating one meal a day
.
Okay, well, which?
Speaker 2 (27:56):
I would not recommend .
Speaker 1 (27:57):
Yeah, and he was eating two 20 ounce steaks, 28
ounce steaks holy cow.
Speaker 2 (28:02):
Would he eat like anything else with it?
Speaker 1 (28:04):
broccoli mashed potatoes that's crazy I can't
say he doesn't do it anymoreyeah, that's insane so what are
your key takeaways?
J Jason on protein.
Speaker 2 (28:17):
I have a question before we get to that.
So would you recommend becausewe're talking about protein
would you recommend somethinglike the carnivore diet?
Speaker 1 (28:28):
No.
Speaker 2 (28:30):
Why?
Because that's a.
It's a pretty popular diet plan.
I knew what you were going tosay, but how?
Speaker 1 (28:40):
did you know?
Why?
Did you know what I was goingto say?
Speaker 2 (28:42):
Oh, we talked about this in the office before.
Speaker 1 (28:43):
Yeah, we need fiber, we need micronutrients.
We need and I know I don't know, I assume what people who do
the carnivore diet say is, well,the animals ate those like the
animals ate the grass or the hayor the whatever, and so they
have those micronutrients inthem that we need.
But we need fiber.
It is very clear that 30 gramsof fiber a day helps prevent
(29:08):
future cancers, especially likeGI tract colorectal cancers,
things like that tractcolorectal cancers, things like
that.
And just for like GI tracthealth, prebiotic, probiotic in
like growing in our like in ahealthy way inside of our body,
we need, we need the fiber forthat.
So, no, I am a huge fan ofbroccoli and sweet potatoes and
(29:31):
strawberries and watermelon andall the yummy things.
Speaker 2 (29:35):
And so like long-term , like if you did the carnivore
diet, like long-term it couldprobably have some negative
effects, Don't you think?
Speaker 1 (29:45):
I think it can.
I think that there are people onYouTube who show their blood
work after like a year on thecarnivore diet and it's like
amazing, but you also don't knowwhat else they were doing and
you don't know, and like youdon't know what else they were
doing and you don't know, andlike you don't know what their
state was before that, and so Idon't.
(30:05):
N equals one is a is kind of alike a research way of saying
that, n being the number in theparticipant population equals
one.
So I think a lot of people areout there in the N equals one,
like they are their ownexperiment and maybe some of
those things work for them.
But if you were actually torigorously test and look at on a
greater scale things that workfor a larger good over a long
period of time, and have the andhave that kind of research
(30:26):
mindset, then you're you'regoing to see I would venture to
say you're going to see way moreproblems with the carnivore
diet.
Long-term, you may see a lot ofshort-term gains because you're
eating so much protein andyou're, you know, feeling better
and you're because you're lessinflamed.
Speaker 2 (30:40):
That's what's going to happen?
Speaker 1 (30:42):
Yes.
So you know, when you're noteating sugar and bread for every
meal it's going to make adifference, but long-term there,
I mean, their APOB is going togo through the roof.
So the APOB is, it's a marker,it's a blood marker that's like
a pre, a predecessor of beingable to see cardiovascular
(31:02):
health and futureatherosclerosis possibilities.
And so me, at 34 years old, Ialready have an elevated APOB
Because cardiovascular diseaseruns in my family, all of those
things, and I can see it in myblood work and it's like my
normal doctor's, like oh, it'snot that bad, I'm not worried
(31:24):
about it, but I'm like it'shigher than what I want it to be
.
I want it to come down andeating things like red meat you
know, even eating just meatisn't good long-term for kidney
health, you know things likethat.
So, um, there's other bloodmarkers that maybe aren't on
your normal complete metabolicpanel that you might get, that
(31:46):
are a little that go deeper intowhat might actually be
happening, and those thingswould need to be taken into
consideration as well.
I mean, I think if someone, Ithink if someone I know I'm
talking way more about this thanI thought I would be I think if
someone is very unhealthy,metabolically unhealthy, like
borderline type two or maybetype two diabetes.
(32:06):
A carnivore diet for six to 12months may have so many positive
benefits for them that thenegative the negative
consequences are going to justlike the.
The positive is going tooutweigh the negative.
The negative consequences aregoing to just like the.
The positive is going tooutweigh the negative.
But for a long-term,sustainable, really good for
your health, for the overallpopulation, no.
Speaker 2 (32:24):
Got it.
Speaker 1 (32:26):
So what are your key takeaways?
To not do the carnivore diet.
Speaker 2 (32:30):
Well, I mean, yeah, I wasn't planning on doing the
carnivore diet because I knewwhat you were going to say, um,
but I just wanted to hear youropinion on it.
My key takeaways would probablybe to eat more protein.
Speaker 1 (32:44):
That's a good one.
How, though?
Speaker 2 (32:46):
Yeah, that's what I was going to say.
You have to be very intentionalabout doing it because, like we
talked about, you have to eat alot more protein than you think
you do.
Speaker 1 (32:55):
Yeah.
Speaker 2 (32:55):
Like that's recommended.
Um, so probably going to startplanning out my meals, uh,
planning out my protein sourcesand trying to make sure that I
get all of those protein richthings incorporated into my diet
.
Speaker 1 (33:11):
So so a couple.
Or it was last week you broughtin Taco Bell for lunch.
Speaker 2 (33:17):
I did, and it was so good it was so good?
Speaker 1 (33:21):
Was it protein rich, like what do you get from Taco
Bell when you eat there?
Speaker 2 (33:25):
Usually chicken quesadilla.
Speaker 1 (33:26):
Okay, they have the Power Bowls, you know.
Speaker 2 (33:30):
Yeah, I've never had one, but I bet they're pretty
good.
Speaker 1 (33:33):
You can get it with extra protein.
Interesting, see.
So you can keep going to aplace you normally go.
Maybe you get somethingdifferent, but you get the extra
protein.
Speaker 2 (33:43):
I've actually started slowly doing this at certain
places that I go quite often, solike Chewy's, for example.
So if you don't know, Chewy'sis like a Tex-Mex place that's
all over Nashville andeverywhere.
But when I go to Chewy's whichis pretty often, I would get
like a burrito or whatever andthey're like massive.
(34:06):
I've changed to getting aburrito bowl and it's just as
good, if not better, and wayhealthier, and has a ton of
protein in it, so it's possible.
Speaker 1 (34:21):
It's those things.
It's those like small changeswhere you still try and keep a
routine you might normally have,but you start adding in these
aspects of it, like taking thetortilla away, getting more
protein on something that youalready eat.
It's going to lead to higheradherence over time, which is
(34:42):
the key.
Speaker 2 (34:43):
Yeah.
Speaker 1 (34:44):
Yeah, I don't really track my food.
At times in my life I've donethe MyFitnessPal and counted
calories and I don't alwaysrecommend that people do that.
I and I don't always recommendthat people do that.
But if you're going to startintentionally thinking more
about protein, you can use theMyFitnessPal app or whatever or
something like it to just trackyour protein.
You don't even have to worryabout all of the other things,
(35:07):
and so just start looking atlike get a good idea and feel of
how much protein it is you'recurrently eating.
So maybe for a week you weighthe amount of protein you're
about to eat.
You know, weigh the chickenbreast, weigh whatever put it in
MyFitnessPal and get an idea ofjust how many even just protein
, just how many grams of proteinhave you been eating each day.
(35:27):
That gives you a baseline andthen just try and add 10 or 15%
per week from there until youget to that amount.
Kind of that magic number in mymind is that one gram per pound
of body mass or body weight orlean body weight, depending on
how much protein you want to eat.
(35:48):
Because there comes a pointwhere, like, you're just eating
more protein that maybe yourbody can't handle that day,
versus being able to eat morevegetables or more carbs for
that same amount of calorieallocation for the day.
So eat more protein.
Find out how.
(36:09):
Those are your key takeaways.
Speaker 2 (36:11):
See you next week.
Speaker 1 (36:14):
Until next week, stay strong.
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