Protein: How Much, Timing Around Exercise + Why You Need MORE as You Age
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- čas přidán 15. 07. 2024
- Let's take a deep dive into protein, how much you need for your bodyweight, muscle gain, fat loss and why aging increases protein requirements.
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----------------------------------------Show Notes-------------------------------------
00:00 Intro
0:17 Protein Deep Dive
0:22 Protein thresholds
1:04 Protein, muscle and weight loss
1:32 Strength and mortality
2:23 RDA for protein is low
3:32 Protein targets for healthy people
4:39 Pre-exercise protein
5:27 Creatine
6:43 Protein intake for all ages
7:27 Important table to consider
8:02 Over 65 need more protein
8:45 Protein timing for muscle gain
10:00 Protein around exercise
10:12 Pulse VS even distribution
12:21 Protein pulse as you get older
13:29 Pre-bed protein
15:29 Protein and diabetes
16:17 How much protein you need
I’m 63 retired bricklayer. I eat 1-2 meals per day. I try to get 200 grams of protein per day. I’m in perfect health and still strong. No meds at all. I ride dirt bikes and skate board. No pain plenty of endurance. Also great brain health.
🎉❤🎉❤🎉❤ LEGEND thank you for sharing sending love and hugs 🤗
Without multiple protein shakes how the hell are you getting that much protein? I'm not doubting you, I'm asking you. I'm a very muscular and very small 61 year old that weighs 140 pounds. Trying to get 1 gram of protein per pound has been very hard for me unless I suck down a couple of protein shakes. I would rather get my protein from red meat and through diet. OBTW- I was overweight, had fatty liver, insulin resistance, almost type 2 diebetis, very high blood pressure, very high triglycerides and asthma when I was 191 pounds. I'm also off all 7 of my medications once I quit sugar and carbs and started reistance training two years ago. I also envy you for being retired🤣
@@markwhite6782you don't need one gram per pound of body weight that is nonsense and not supported by majority science. It's more like, .7 grams per pound.
Go watch Renaissance Periodization he's a former bodybuilding Pro and professor, he says you only need. 7-8 per pound, not 1, unless you're a juiced up Olympic athlete.
@@ZxAMobile1.2-1.5 is the perfect ratio for me, a fit 47yo, and I'm not a juiced olympian
@@markwhite6782 lean proteins like tuna or chicken breast. high protein to calorie ratio foods.
I'm 705 years old. I eat one pound of protein for each year I've been alive daily. I deadlift 900kgs every day after my cold plunge as a warm up. People tell me I look 509.
Hahaha 😂
thats an underrated comment
Shadap
I'm 83 been doing keto, 2mad, cold shower, zone 2 cardio and lift heavy 3 times per week. I eat 250 grams of protein within my 5 hour eating window. People tell me i look 50
And you made it all up, right?
@@nikola_korneta no. I find your accusation offensive
Let's get some tips on how you get so much protein in such a short window 😳
No offense, but I highly doubt you look 50 at age 83. What do you think 50-year-olds look like these days? It’s not like the old days when people at 22 looked like they were 45.
@@nikola_korneta😂😂init!
Whole life struggled with muscle growth and body composition. In last two months started to eat 200g of protein per day and at 44 have the best looking body I ever had.
My husband has MS , he cannot longer walk, he has some mobility in his arms and upper body. He got very sick and spent 4 months in the hospital eating the crap they serve you there. 90% of the food at the hospital comes from a can or a package, all soups are Campbells products, he did not want to eat it and neither the fruit as it was from a can. The meat was like rubber and only the chicken was ok. Now that he is at home, I have gave him protein shakes to supplement and increase his protein intake. He is 6 feet and weights 52 Kg. Thank you Mike, this information is very useful.
By protein he meant eat more meat not protein shakes 😂.
🎯 Key Takeaways for quick navigation:
00:00 🍽️ Protein intake is vital for muscle growth and to prevent muscle loss, especially as you age. Higher protein diets help combat muscle loss during weight loss.
02:50 🏋️♂️ Protein supplementation, especially for resistance training, significantly increases muscle strength, size, and mass. Older individuals may benefit from more protein as they age.
07:14 🧓 For healthy individuals over 65, protein intake should be 1.6 to 2.2 grams per kilogram of body weight, while those with chronic illnesses may need even more.
10:28 🍽️ Distributing protein intake evenly over three main meals appears to maximize daily muscle protein synthesis rates, benefiting muscle reconditioning.
15:07 🛏️ Having protein before bedtime, especially for elderly individuals, can help preserve muscle mass when combined with resistance exercise training.
16:46 🍔 The ratio of protein to carbohydrate intake in the diet is crucial. A low protein-to-carbohydrate ratio may increase all-cause mortality risk. Balancing protein and carbs is essential for health.
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Amazing thanks you.
You're the G.O.A.T.❤❤❤
As a 67 year old former T2D, this channel is the best for me and my exercise regime. I lost 90lbs on Keto/Carnivore a now take Creatine and eat more protein on my weight resistance days. Thank you.
Watch for you stomach, sometimes Creatine makes irritations.. don't overdo it.
It's healthy in blood.. but it's too prowderish
efined for digestion track.
If you have problems there is a 'buffered' creatine that is not so reactive.
@@ArtemMelanich Just take it directly after meals and daily dose should be below 4-5g, so if you do 2 meals then you could do 2g each.
No need for (more expensive) alternative forms.
Research taking the supplement HMB instead of creatine. They are now recommending it for older people as they respond to it better. It's one of those old-school bodybuilder supplements that has long been forgotten.
@@WohaliTheOneandOnly Thank you for this, do you have a webpage that will help me to know how much to take?
Of course you do. Not because you need more all of a sudden, it's you can't process protein efficiently as you age. Hence, you take in more protein. Not rocket science
I’m a 55 year old male.
I eat mostly fatty red meat.
I lift weights a few times a week.
I have good muscle mass and strength.
Great energy too.
More importantly,I feel sharp and focused.
Give up those processed foods and sugar. It will change your life.
How’s your cholesterol? I’m genuinely curious because I eat meat at least every other day and sometimes I worry. I do work out though. So it isn’t wasted, can’t say the same for my relatives.
Cholesterol means absolutely nothing @@juaritos2724
I think eating fish with high omega 3 supplements with meat is a better diet. No eating out, no processed food help a ton
I 've been taking 1g per 1lb of bodyweight for some time. Definitely stronger, even on a calorie deficit.
I want to do this. Do you guys just eat animal protein? I want to avoid tofu and protein powders.
That's overkill based on an error by some American that doesn't understand what kilograms are. It's 1g/kg. Up to 1.6g/kg if you do heavy workouts multiple times a week.
That's 0.45g to 0.72g per imperial pound.
that ain't overkill, bodybuilders have always been at 1.6g-2.8g per kg of bodyweight with the current literature@@xnoreq
@@aleay7779avoid protein powder ..just eat meat&eggs❤
@@aleay7779You don’t need either. If you’re eating animal based products between fish, chicken, lean red meat, dairy and eggs (plenty of other sources I’m just pointing out best 1g/10cal).
If you meal prep or find legit sausage patties (I’m just using one very generic example and using a recipe I know of for home made breakfast sausage Pattie’s) just sausage and eggs can easily get 54g of protein for 498 calories and a bunch of micro-nutrients.
Low fat string cheese is very cheap and you can pop 3 of those depending on the brand and it’s roughly 20g of protein for 170 calories.
Diet is SO IMPORTANT getting in shape, I would say more than half the effort is choosing to eat the right things. I have been battling chronic disease for almost 7 years now, and this past year I finally changed my diet. Low sugar, low carb, no vegetable/processed oils. I have been symptom free for the first time in years, these last few months have been a complete 180! I can move around normally again, I’m not in constant pain when I wake up, and my physical and mental health have never been better. Please, if anyone reading this is battling chronic disease of any kind, change your diet now!
❤Wow!!! So many people need to hear this, especially older folk. Australian Dietician Specialising in elderly, Ngaire Hobbins, has been saying people over 60 must increase protien, & during C'v'd, she said aim for 1.3g per kg ideal body weight, ideally from real food, & animal derived sources, as being better absorbed, & plant sources also entail too much bulk for people with often limited apetites. Frailty kills.
Thank you for mentioning that inflammatory diseases increase muscle catabolism... I did not know! Yikes!
Most doctors I know tell them to drink bottled protein drinks like Ensure. Then you read the ingrediants and see they may have received 18 grams of protein but it came with 18 grams of added sugar. But don't worry, the manufacturer has it plastered all over the bottle that it's "LOW FAT" and people think it's good for them.
@@markwhite6782All of my elderly mom's doctors told me to give her Ensure. But when I read the ingredients I said I'm not giving her this crap. The only doc she had that told me NOT to give her Ensure was young, fit, and ran marathons. He asked me if I'd ever read the ingredients and I said oh yeah, that's why I don't give it to her. 😂
@@markwhite6782 Most doctors are in bed with big pharma. Ensure is rubbish.
Anyone who says that you need more protein, while at the same time making promotion for a brand of protein, is not to be believed.
.
I'm a 67 y/o carnivore. I was low carb but high protein a year ago. My knee starting buckling and I was falling when stepping off the road onto the side. I had no strength to catch myself. I had been carnivore before and I felt like something in the low carbs was zapping my strength. Perhaps it was the keto desserts. Without any exercise, I quickly regained muscle strength. I can run up and down stairs without any problems. I saw a conversation with Dr Peter Attia and he was talking about this happening as we aged and what I needed to do. I've, also, heard Thomas DeLauer talk about the increase protein needs, as we age. I remain on no meds and very active. Just the other day, I was picking up 2 small a/c without any help and moving them. My husband had just had eye surgery and wasn't suppose to be lifting. He was impressed with my improvements and he knew that I had not exercised. I'm a firm believer in high protein. Thanks for the video.
@@EatBeef, that is great!! 🎉 Can you explain a little more what you did? It sounds like you were also struggling on low carb but then gained strength? Was it because you added more protein?
@@PeaceIsYeshua ...Love your name.
I've always been a heavy meat eater. I have to wonder if it was because of something that I was eating and I eliminated it when I went to all meat. Beef is my meat choice, but sometimes I will eat other meats. I, also, do early time restrictive eating...my last meal being no later than 4 pm...but I was doing that on low carb.
There's a 10 minute video with Dr Peter Attia that struck a cord with me. It's on a YT by Let's be Healthy and it's titled: Do This If You Want To Live Longer - P. Attia | A. Huberman
I, literally, was falling without warning. I was holding to the rails of stairs because I never knew when it was going to drop me. Now, I don't hold on and my walking pace is faster. There are a bunch of carnivores on YT. A good start to see a bunch of testimonies is HomesteadHow. He's working on a documentary.
Hope this helps. If I need to clarify, just let me know.
@@EatBeefBeHealthy
Aww, thank you (Jesus is my rock!), and thank you so much for responding!! That is great to know that a mostly all beef is what helped. So happy for you! I have recently started the same and am so hopeful for results! I’m going to go find that video now! Thanks so much, and God bless you! 🙏🏻😊
@@Anna-wx4ho ...I was carnivore in the past, but when the watermelons and vegetables were being harvested from our garden, I quit carnivore and was eating low carb. I felt fine and wasn't and still not on any meds, but when I suddenly began falling when my knee would buckle, I found it odd and my gut instinct told me it had to be my diet. I decided to return to carnivore and see if that was my answer. It was.
Although I was never diagnosed, I may have ankylosing spondylitis and going carnivore eliminated the food or foods that were causing inflammation. Hope this helps.
Amazing job of jamming in so much good info in such a short time and being concise. Awesome!
10:00 far out, man!
One of your most helpful discussions yet. Thank you!
The main thing is to be active in the daily life,best lifting weights ,protein isn’t an issue
Great video! All the crucial questions answered!
0:11: 💪 Protein consumption is important for muscle growth, preventing muscle loss, and losing body fat.
2:54: 💪 Protein supplementation enhances muscle mass and strength gains in resistance training, with greater effects in younger individuals.
5:49: 💪 Creatine supplementation is beneficial for optimizing exercise sessions, especially for those who don't consume red meat.
8:47: 🕒 Timing of protein supplementation after exercise is important for muscle growth.
11:53: 🍽 The timing and distribution of protein intake may differ in its impact on muscle protein synthesis depending on age.
14:55: 💪 Protein ingestion before sleep combined with resistance exercise training is an effective strategy to preserve muscle mass in the elderly.
17:59: 💡 A low protein to carbohydrate ratio in the diet is associated with higher all-cause mortality.
Recap by Tammy AI
I'm a 77 year old male, carnivore 4 years, weight train daily to failure....more muscle than I've ever had. I get stared at. Great to see this posting! But I can't get rid of this bit of sub-q fat around the middle!
Well done young man 👍
Dang hard I feel you. If you look at me, I look fairly lean/muscular but my midsection is a little soft looking. It’s not bad it just doesn’t match the rest of me 😢 (😂).
Sprint as hard and fast as you can for 30-60 second increments, a few times a day. Look up Dr Sean O'Mara.
I have also heard of this however I think nothing works better then fasting. I stay on an 18:6 IF schedule but the majority of my fat around the waist was lost from drinking 1 tbs apple cider vinegar twice daily while prolonged fasting for 3-4 days. You body has nothing to burn because you have not ate, therfore it will seek out any fat in the body to make glucose or ketones. Two years ago I would call someone crazy for fasting but until you experience it don't mock it. After hours 24-30 the hunger goes away and grhelin is reduced. Once you hit day 2 food is the last thing on your mind, your in a great mood, your energy is through the roof and the fat melts away. Your method of HIT is correct though, I would have never thought there was a difference in exercise vs HIT exercise but there is. I forgot the mechanism the high intensity training does but for fat burning there is a tremendous difference in jogging for 30 minutes vs sprinting for 30 seconds.@@energeticsoulhealer888
@@energeticsoulhealer888Dr. O'Mara says work up to 30 seconds and as little as 2 or 3 seconds when you first start, increasing as you go along. 😊
Your content is so helpful - appreciate you !
Thanks for this info. Very concise and helpful for me, 65 yo woman doing heavy resistance training.
Super helpful Mike, thank you!
Excellent presentation - you crammed a lot of information into that 20 minute window, very enjoyable
Very helpful esp info re ratio protein to carbs. Needed info. Love how you document the studies. Thank you.
Excellent presentation! Thanks Mike!!!
Great Information - Thank you, soooo much!!!
Love all the nuisance Mike. This is very useful for the HS athlete I work with, 54 year olds like me, and for people like my parents who are almost 80. Thanks for the information!!!
great information! straight to the point. thank you
Great video Mike!
I'm 48, disabled, was 450 lbs (I'm6'6") walk with a cane. I drank a 12 pack of coke a day, but to lose weight I stopped drinking coke and in 2 months got down to 400. Last Monday I had a seizure and died for 10 mins, went to the er, stuttered and passed out for 5 hrs when i would try to speak. That said, I put on another 10 lbs since, but here's the rub. Now all I'm craving is chicken nuggets and sprite/7up/seirra mist. I don't like chicken nuggets and was off of pop altogether. Taking it a day at a time. I have gout and a bad back, walk with a cane or walker most days. Exercise isn't an option, but diet is for weight loss for me. Working it a day at a time now.
@@Jerry, oh my goodness! It’s amazing that you’re here and functioning after being gone for 10 minutes!! 🙌🏻 Did you have a near death experience?
I think if you cut the pop, it’ll be hard at first, but then the cravings will go away. 😊
The carnivore diet is helping so many as well as protein sparing modified fasting (PSMF), which is a way to fast while preserving muscle, as you consume high protein and low fat. Lots of info here on YT. Best to you!!
Wow, I hope you can find the will to change your diet, just try it, you can always go back to eating what you are use to.
You should really try carnivore or keto. Keto is also recommended for epileptics because of the good it does for the brain. On 1/1/23 I started on carnivore, it killed my appetite and cravings, but I couldn't stick with it because my digestive system didn't like it. Even with probiotics and digestive enzymes I still had liquid b.m.s multiple times a day. No one can live like that.
So after 45 days I swapped to Keto, adding in one serving of broccoli, cauliflower, or asparagus slathered in butter. I added one serving of either strawberries or blackberries, with full fat cottage cheese. The weight dropped off without any exercise. To date I'm down 51 lbs. which is a loss of more than one quarter of what I weighed when I started. I do think I lost muscle, so I'm going to the gym 3 days a week to help put it back on.
I suggest you do try one of these diets to nuke your appetite. But avoid the processed Keto foods, any junk can trigger cravings. Eat real food. But do what you can exercise wise. Walk in your home with your walker. Look up exercises for people that use walkers. My mom needed one and she did exercises just standing in front of her chair, holding the walker. You can do this.
I’m 69 yo retired and an avid mtb/gravel road cyclist. Long term ketogenic lifestyle now optimizing protein🥩🍳Carnivore as my daily 1-2 meals day (recovery). Never felt better💪🏻.
Thank you, Mike, for this. I am recovering from EBV, severe anemia with low ferritin and saturation, hypothyroidism, and blood clots. Per my dr I am on a strict animal rich protein diet with supplements/meds for blood clots. I will be more strict in monitoring my protein per kilogram of my body weight.
Here's a ChatGPT summary:
- Higher protein diets help prevent muscle loss associated with weight loss
- Protein thresholds and targets vary depending on age and health conditions
- Muscle quality and strength are important for overall health and independence
- The recommended daily allowance of protein is insufficient for optimal muscle growth
- Protein supplementation can increase muscle mass and strength in healthy adults
- Protein distribution throughout the day can impact muscle protein synthesis rates
- Older individuals may require higher protein intake to maintain muscle mass
- Protein ingestion before sleep can help preserve muscle mass, especially in the elderly
- The ratio of protein to carbohydrate intake in the diet is important for overall health
- Low protein to carbohydrate ratios are associated with increased all-cause mortality
- Protein intake should be increased during weight loss and in the presence of inflammatory conditions
It misses the negatives.
Great video and thank you made a lot of sense.
It is possible to gain muscle as you are losing weight if you are very overweight or obese and live a sedentary lifestyle. I remember I had lost about 30 pounds over a 3 month period and gained 10 pounds of lean mass during that same time period when going from inactive to active weight training. So in reality I had lost 40 pounds of total fat.
Tx for the compilation of studies
Thank you so much for this.
Great info!
I love your information!! I think you just described why I am struggling with weight loss and I have been doing things all wrong. First and foremost I am going to track my protein, carbs etc to understand what I am consuming and second I am going to put strength training at the forefront of my exercises. I know I can do better, thanks so much!
Save yourself 20 mins - 1.1g to 1.6g for every kg of your ideal bodyweight.
Ideal bw = 88kg then daily protein should be between 97 grams to 141 grams.
I have a bad habit of fasting during my workouts. Gonna try and have a protein shake before my workouts and then breakfast or lunch after the workout. Having my first protein shake now. Aiming for 200g of protein per day💪🏽
Excellent. Thank you.
Even though this is a sponsored CZcams channel, I am always interested in the information presented. As a very long term carnivore it is refreshing to get information that my diet is probably not going to harm me and may actually help. I LOVE meat and eggs, as a very skinny man my biggest fear has always been ending up weak and helpless. I would rather die of a heart attack. When my parents became ill they resisted the meat based diet, and became helpless which really made me frustrated.
Sponsored or not, it doesn't change the info presented. He and others have to be able to afford to spend the long hours to find and present the information to us. Sponsorship allows them to earn a living so they can continue the research and get it to us. Doctors are "sponsored" by Big Pharma and are trained to be prescription centered, but most never even bat an eye, blindly trust them, buy and take the prescriptions. But when you tubers or naturepaths sell vitamins, everyone becomes suspicious and shames them for making money off these products.
Sponsored by what?
@@ArtemMelanich He has a line of supplements
He didn't always have that and he was always real with the facts
@@TheNameIsFreddy It doesn't bother me, everyone has to make money. I like the fact that he obviously lives the lifestyle you can see it in his physique.
I enjoyed the video. Thanks.
Great video!
Thx for this info
Great video
Fantastic information! Please please do a video on fibromyalgia! I'm a nurse but cannot afford a functional medicine doctor....I've tried so many medications and supplements, only rest one day a week, 17% body fat (female), filtered water, organic non-processed food, etc..
It would be cool for you to do Q&A with your audience a few times
He does that all the time during live videos.
One of your best!!
YT is deleting my comments from your latest post.
Thanks Mike
I do 1.5g per lb of bw. Im able to maintain a leaner physique this way.
You don’t necessarily need that much for muscle growth, but protein is satiating and when you’re trying to gain muscle it’s a blessing to be able to reduce how much fat you’re gaining when you’re bulking.
Thank u!
Just turned 59 and trying to up my protein intake - still lifting and rukking! this is super helpful @highintensityhealth thank you!
Great information as always!!..on a side note...maybe i missed it but i would really like to here if he has looked into the APEEL coating that they are putting on Avacados and Cucumbers? The further you look into it the worse it looks!!! Hopefully we can get some more great info from Mike especially since hes able to understand all the details and explain it to us even vetter. 😁👍
For people who don’t know about Creatine, you need to explain what it’s and what it does in the body! 😊Also, would be nice if you can tell people who have cancer how much protein do they need because the advise that they get from dietitians is to eat chicken breast and to cut down on red meat.
I ate creatine and gained weight and got puffy. As a 5'2 woman it made me very upset
It will make you retain water, that much is understood. I think for men they may prefere the extra "puffy" it causes.@@Jaylade
@@Jaylade I find it gives me more energy for my workout, and I'm not as tired afterward. I refuse to take more than a ½ scoop (2.5 gms) before a workout, and none afterward. I'm 4'8½" (69 years old and lost 2 whole inches😢), and I, too, don't want a puffy belly!
@Jaylade, Aren’t the cognitive benefits and performance benefits more important than a little water retention? Personal choice I guess, but for me it always would be.
Are you a guy? I think as a man it's hard to see the real pressure of being thin. @@brawndothethirstmutilator9848 maybe i can try 2.5 grams !
@niritzagofsky7473 thanks
10:00 - Damn, the protein supplement reaaaally started hitting
Yes protein. You have unlocked the hack to health.
Appreciate your work man. I am a registered dietitian, and I want to let you, there many of us who acknowledge this and everything we try doing is evidence-based advice. I can assure you that dietitians use the measurements you are referring to in your chart. We absolutely use 1.2-1.6. RD's are education based, we do long internships, work in hospitals, and complete exams on the research, you cannot paint a profession with a broad brush stroke.
I'm 72 and have been trying to increase protein in my diet to support my resistance training. I find it hard to get sufficient protein without going over on carbs and/or fat...or feeling too full. It helps to use supplements, by using protein powder.
I highly recommend keto/carnivore. I'm 71 and it's been amazing for me.
Yes I also like using protein powders as well as dry cheese curds which have about 12g protein in just a 1/4 cup
4-6 eggs a day is easy and not too filling. Fat + protein is okay
Thanks buddy
This is the second time I have heard the kilogram to protein ratio mentioned as the high wind. I’ve always references our town metric system of 1 g/ pound of body weight.
Interesting information, especially in light of the current push from the top for everyone to go fully vegan.
Run the carnivore diet and sitting at 185lbs. I shoot for 185-200 grams of protein a day and about the same amount of fat. Protein needs to be much higher than people think. Some of these people who have issues on carnivore probably do not eat enough protein. Do not fear protein, humans have eaten large amounts of meat for a long time.
Thank you
Thank you for presenting information that is targeted at people over 60. There is so very little info that addresses us over 60 specifically. Big hug.
I think that the real problem in US population is not low protein intake. The real problem is sedentary lifestyle. High protein intake without exercising won't build or keep muscle mass. And many protein shakes have added sugar in them. Without exercising, drinking such sugar bomb makes us fatter. "exercise" is the key.
Actually, high protein intake, especially from red meat, irrespective of exercise, will trigger your body to build new muscle AND slow sarcopenia. There is a study to prove this. The metabolic crisis in the US is much too complex to say that any one thing is the culprit. For example; The majority of people don't even consider the damage that the Fluoride in our water supply does to our metabolic and neurologic health and most water filters will not remove it. That being said, if I may be so bold as to say what I believe is a real primary problem with the majority of people today...abdication of personal responsibility to "authority figures".
They actually eat more fat and carbs compared to protein
Yes it is, take a look at how laughably small the DV is for protein compared to carbs and sugar and then read up on how the food pyramid was created by sugar lobbyists. Both can be true at the same time.
Interestingly, I was brainwashed with "high carb" Food Pyramid in 1970 at elementary school in rural Japan. Yes, our elementary school had the Food Pyramid before US introduced it in 1990s. Since then, I have been following carb-based Food Pyramid. Rice, bread, pasta on the base, then vegetables, then meat, fish, dairy. My Food Pyramid did not mention sugar in the carb section. Even though I moved to US 20 years ago, I have still been following carb-based diet. My body composition and VO2Max actually got better after moving to US since I joined a gym and started exercising rigorously every week. I am now over 50 years old (male), my body fat is around 10%. I can run, ruck jump, triathlon, weight lift. All because of the "brainwash" I received in the elementary school.@@zerrodefex
Would you please give sample meals of proper protein to carbohydrate ratios? IOW, please give more specifics about what to eat for the elderly.
As a male age 74 this was very helpful.
most information dense video Iv'e ever seen
So 140lbs 71 y/o fe, I probably need 8 oz beef a day to meet the 2.2 grams per kg body weight. I'm carnivore so I meet this easily. I also weight resistance train and walk 5 miles minimum a day and train jiu-jitsu 3 x week. I'm on the mark.😂 Great video.
Your information is invaluable! It would be wonderful if you could slow down your communication a bit so we could ingest what you are saying more efficiently!
Try changing playback speed to .75?
Would u like to tell me why blues zones have low protein intake? 😅😊
60% carbs, 25% protein 15% fats... according to Mike Mentzer.
Elderly folk if in a care homes are probably governed by $$$.
Dr Donald Layman convinced me to go 2MAD from OMAD.
13:20 nice approach. More protein intake when resistance training.
When I have tracked, it usually shows fat as a greater % and protein and carbs almost the same in % terms.
Thank you for uploading and sharing.
This is the hardest part for me
You could consider 1 cup of cooked lentils or a sanger with 3 tablespoons of peanut butter which would give you a fair chunk of your protein requirements. eg. whole wheat bread, 1 slide = 5 grams, peanut butter, 2 Tbsp = 8 grams. Total = 18 grams / 410Kcal.
Tempeh = 18 grams / 170 Kcal.
1 cup lentils = 18 grams / 231 Kcal.
3 large eggs = 18 grams / 210 Kcal
ground beef 85 grams = 17 grams / 275 - 415 Kcal (depending on how lean)
For athletes; I would agree that current data suggests that dietary protein intake necessary to support metabolic adaptation, repair, remodelling and for protein turnover generally ranges from 1.2 to 2.0 g/kg/day. If you are in a caloric deficit then you may need more, possibly upwards of 2.5 g/kg/day (bodybuilders would be the ideal cohort). Also, protein supplementation beyond a total daily intake of ~1.6 g/kg/day provided no further benefit to your hugggeee gains.
What about us folks that don't do resistance training? What amount of protein intake can someone like myself that's 6'2 180lbs consume? My exercise consists of 3-5k steps daily and occasionally do 30ish pushups and crunches.
Would really appreciate some insight. Thanks!
I still remain curious about something Thomas Delauer brought up years ago. That is intramuscular lipid particle size. I have competing thoughts about insulin presence, triglyceride levels, blood lipid levels, water quality (deuterium, electrolytes, toxins) in observed muscle re lipid sizes, … it’s a lot.
Having protein right before sleep gives me the worst night sweats. However, I am coming off of an extremely high carbs and sugar diet and consuming nearly only protein. I've been told that it could be that I'm having hypoglycemic episodes in my sleep and that my body will adjust and it does seem to be improving over time
Likely, I stopped getting night sweats months ago and I take protein before bed every night.
I’m 103. I try to eat about 450g of protein every day, couples with simple carbs, healthy fats, and lots of veggies such as canned tuna.
I was recently able to complete a 100km run, something I was never able in my 70s.
Thanks for bringing good content to us!
The anabolic window is real!! wowwww Bro's win again lol
Great one 🥩💪👍
Personally I eat at least 3 or 4 eggs every morning. (I love eggs) usually with bacon or a pork chop. And then I usually eat at least one pound of steak for dinner. I eat a lot of salad with blue cheese crumbles, sauteed mushrooms with some brussel sprouts and carrots.
I do high intensity interval training three times a week. I do light resistance training twice a week.
All I know and all I can say is I feel great!! I'm 65 years old and enjoying my retirement immensely!!
"Thanks for the one thumbs up!
I share my experience because;
I've heard so many people say they're too old to do this or they're too old to do that.
When I retired at 62 due to eye surgery I had to give up my truck driving job.
I started rollerblading then I started ice skating again. I now play ice hockey at least two times a week sometimes three.
I can't say that the transition from living a relatively sedentary lifestyle to high intensity exercising was easy.
Fortunately I had a friend who encouraged me to keep on keeping on!
I just want to encourage others not to give up!
Start out slow and work your way up and you will be surprised how far you can go!
I have a part-time job in home healthcare.
I'm working with men who have dementia. I encourage them to go for walks and keep their bodies moving.
I even had one man go on a five-mile bike ride. I took a photo of him raising his arms and hands in victory. I sent photo to his son and he was very proud of his dad. Not bad for a 80 year man!
L-Leucine is the jam guys! I just add it to my diet and bam!
As a 4yr carnivore I can't do OMAD, it gives me a protein headache.
I can spread it out over 3-4 hrs with no headaches though.
I've noticed that it is largely dependent on how much fat I have with the protein, but I (usually) prefer 2 meals anyway
@@defeqel6537 All of my meals are fat heavy, but I feel that headache building when getting through a couple of steaks in OMAD.
Agree 2 is better.
I've lost 17kg over the past year while gaining significant muscle, as judged by my mirror. Try to get 160g protein in a day spread over 3 meals and an afternoon shake, but honestly probably fall short most days. I think a pre-bed shake would help me reach my protein goal, but I keep forgetting. It's actually hard to get that much protein, at least for me, which is why I stopped fasting.
Casein is better if right before bed, it's the slowest digesting protein and you'll likely feel less hungry in the morning as well.
@@zerrodefex Thanks, I will look into that.
hey mike you should explain how to determine amount of protein because most people get it wrong
Please do a video on high quality vegetarian and vegan protein for people who are vegans and vegetarian. I know you and many of your subscribers/followers don’t think it’s ideal but this could be so helpful for people who are vegan/vegetarian
Supplementation is probably the only way to get a good amount of (good) protein without too much carbs
Look at the book Vegan Keto
In US. people treat carb as only two categories: refined carb and non-refined. But there are differences in monosaccharide, disaccharide, and polysaccharide. What the ratio of protein:polysaccharide in those researches?
i am bedridden, smoke cigarettes (but i am down to one pack a day), drink 6-8 beers a day, barely controlled diabetes, and a devastating recurrent gonorrhea infection. however, i am planning to up my protein intake by 2 additional eggs a day and i am hopeful that will fix everything. bless everyone.
You need to atop the high carb beers and cancer causing cigarrets to get better.
satire?
So, just add grass fed whey protein to each beer and you are good to go😊
Use pasture raised eggs only
That made me laugh!!
i appreciate also converting to pounds, as kg is still not the norm in every day use in the US.
Stupid question, I have psoriasis which is considered as an autoimmune and/or chronic disease and I also do residtance training. How much protein per kg should I aim for? Another great video HIH!
What about an Amino supplement drink ie: Kion Aminos prior to workout? I like to workout early am, and difficult to eat the protein 4 hrs earlier. 61 yo good mm mass no meds metabolically healthy.
TRF style fasting and especially training fasted can increase autophagy which recycles protein in the body as well; something under rated in health world;
Just consumed 330 grams of protein today and feel fantastic. Meats the key! Whey protein isolate is good too
watching this while having a protein shake 😊
What kind of intellectual beast are you? 😈
Always high quality content, much appreciated. Whats your scientific background? Or is it just self taught?
I think he has a masters degree, and in a strong a scientific background. That’s why he can look at scientific papers and distill them down for the rest of us lay people to understand
@@Pinkorchid72 masters in what?
@@Pinkorchid72His qualifications are online... but here is a preview... Mike has a BS in Biology and and M.S. in Clinical Nutrition and then he went on to do qualifications in Functional Medicine. I have watched him for about 10 years now... his understanding of Bio Chemistry and Scientific Data is so incredibly good, not to mention his demeanor of integrity. He is a jolly good fellow indeed!
Thanks Mike for another great update.
Comment 1: At the end you introduce ideal protein g per kg "ideal body weight", versus current weight. The potentially adds confusion as most don' have a way to calculate their ideal body weight (IBW). I assume IBW is calculated using height and so a simpler method would be protein g per day based upon height. Or, based upon 3 meals a day, they could aim for the ideal protein g per meal, based upon height.
Comment 2: Unfortunately the studies you quoted compared protein to carb ratio, ignoring fat. As you know people like Dr Ted Naiman compare protein to energy (carb + fat). This gives a more complete picture IMO. In any event, I think your point is well made.
Comment 3: You make a great point about the synergistic effect of optimising protein and combining with resistance training. I think there is a complete lack of knowledge (and fear) about creating and doing an effective gym-based or home-based resistance training program at different ages and strengths.
Keep up he great work. Appreciation from Brisbane.
Carnivore in an OMAD is the best... As an Athlete, 39 years old, everytime I go on training whether Weighted Calisthenics or just bodyweight, I am always focused and has a lot of energy. Physique just happened and people keep questioning me what food I eat.