You're Eating TOO MUCH Protein!? | What the Fitness | Biolayne

Поділитися
Вставка
  • Опубліковано 23 лис 2023
  • Get my research review REPS:
    biolayne.com/REPS
    Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
    My research based supplements: www.outworknutrition.com
    Get my books on how to lose fat: www.biolaynestore.com
    Take my online course "The Science of Nutrition": chfi.click/laynenorton_online
    Get Custom Workouts by me for $12.99/month:
    biolayne.com/workout-builder/
    / laynenorton
    / biolayne
    / biolayne

КОМЕНТАРІ • 508

  • @sebacatana
    @sebacatana 6 місяців тому +230

    Need a gif meme with Layne saying HUMAN RANDOMIZED CONTROLLED TRIALS and his eyes shooting p values and confidence intervals! ❤

    • @senor.organic2585
      @senor.organic2585 6 місяців тому +1

      🤣

    • @tomasexteriors
      @tomasexteriors 6 місяців тому +3

      I need t shirt like that😂

    • @defeqel6537
      @defeqel6537 6 місяців тому +4

      @@younglegend8000 the association was at a bit different level there, two orders of magnitude difference to what most nutrition studies show, in fact

    • @Livinginpeace1
      @Livinginpeace1 6 місяців тому +2

      Or at least a tee shirt 😂

    • @natielgavi
      @natielgavi 6 місяців тому

      +1

  • @redbloodedamerican3
    @redbloodedamerican3 6 місяців тому +269

    The average person isn't over eating protein, they are over eating highly processed hyper palatable foods.

    • @TheMountainBeyondTheWoods
      @TheMountainBeyondTheWoods 6 місяців тому +23

      Both can be true at the same time. The average person IS eating too much protein, but then again, the average person is eating too much of everything, AND the average person is eating a lot of bad food.

    • @zerrodefex
      @zerrodefex 6 місяців тому +31

      How is the average person eating too much protein when the average person is eating nowhere near 1.2g per kg of bodyweight?

    • @libertarianpunk8558
      @libertarianpunk8558 5 місяців тому +1

      @@zerrodefex everybody has different needs

    • @andrewmacpherson301
      @andrewmacpherson301 4 місяці тому +4

      ​@@zerrodefexThat 1.2g/kg may maximise muscle growth in the context of resistance training tells us nothing about the health effects of the protein people typically consume, which is red and processed meat

    • @beingmyself000
      @beingmyself000 4 місяці тому +3

      @andrewmacphearson301 Where can I find the statistics of what forms of protein people typically consume?

  • @madhusudan
    @madhusudan 6 місяців тому +65

    I recently (within the past 4 months or so) raised the amount of protein I eat by paying attention each meal and adding a bit of supplementation so that I'm getting approx 40g 4x/day. It has made a huge difference in general wellbeing and body comp.

    • @decathlete2000
      @decathlete2000 6 місяців тому +2

      how much did u eat before the change ? also, what is you weight ?

    • @moeabdelhameed
      @moeabdelhameed 6 місяців тому

      Weight and height and body fat percentage please

    • @madhusudan
      @madhusudan 6 місяців тому +4

      @@moeabdelhameed I'm maybe 5'11" around 200 lbs no idea on bf% but I'm a normal working family man, not an athlete or fitness guru. After losing maybe 20 lbs of fat my weight stabilized while I continue to lose inches on the waist and build muscle (as judged by my mirror). Pants are all loose in the waist now, shoulders, chest give upper body a more powerful appearance. Arms are decent but not big which makes sense bc I do compound movements due to time restraints. Workout 1 hr M-F, 2 heavy days, 2 light days, 1 med day. Weekends I take some walks but mostly it's family time. Hope that helps. Good luck

    • @madhusudan
      @madhusudan 6 місяців тому

      @@decathlete2000 Sorry, didn't get a notification of your post. Someone else asked similar question and I replied below if you're still interested.

    • @moeabdelhameed
      @moeabdelhameed 6 місяців тому +1

      @@madhusudan Thanks for taking the time to answer. I get now why you take 40g 4 times a day. That's just about right. I'm the same height but 175 and ever since I increased my protein to around 120-135 a day I got better results too

  • @grunt9950
    @grunt9950 6 місяців тому +21

    That whole breakdown about how storage function was really nice. Thanks for your videos Layne

  • @thedrumknight
    @thedrumknight 6 місяців тому +16

    Great video Layne.

  • @kbkesq
    @kbkesq 6 місяців тому +25

    Great video. You could do so much good by highlighting the fiber crisis. I haven’t heard it termed that way but it would be amazing the public to prioritize fiber for a year to get used to the effects. It lowers appetite, strengthens immunity and low calorie nutrients tend to be packaged with fiber.

  • @oldnatty61
    @oldnatty61 6 місяців тому +2

    Great points! Well done!

  • @nichtsistkostenlos6565
    @nichtsistkostenlos6565 5 місяців тому +23

    There is a really nuanced discussion that can be had about protein consumption in terms of longevity and I feel like a lot of people in this space are talking past each other (or purposely avoiding the other side's perspective since it complicates things). Specifically trying to limit mTOR activation may have benefits in terms of extending life, so a lower protein diet would be used to try to pull that lever, however, this prevents the building of muscle and likely increases incidence of sarcopenia in older age, which decreases healthspan as well the likelihood of falls and accidental death in old age. I'd like to see if people like Layne or Peter Attia would have this discussion with people like Michael Greger on this subject and hash out the nuances of the different perspectives.

    • @milycome
      @milycome 5 місяців тому +4

      Understand that there are two different things that are the issue. 1) For body builders and proper body image the building of muscle mass requires high levels of protein consumption and MTOR activation. This will also help to avoid/ prevent sarcopenia as we age. However, for the purposes of aging and Longevity a different approach is needed. Number 2) For Longevity MTOR activation should be lowered or avoided, a low protein diet consumed resulting in a greater likelihood of sarcopenia occurring as we age, but increasing Lifespan. Some increase in sarcopenia seems to be the penalty paid for increase in Lifespan.
      Simple observation seems to show this to be the case. Many very aged people seem to be thin, underweight, healthy (except for some muscle atrophy) with long telomere length in their DNA. Not as common to see heavy, muscle bound body builders live beyond 100 years of age. The healthy, but Slender wins the day.

    • @jakubchrobry3701
      @jakubchrobry3701 4 місяці тому +3

      Weight training is the primary driver in preventing sarcopenia, not consuming higher levels of protein. Protein loses its anabolic signaling ability (through leucine) as we age. There are studies that show protein supplementation provides no benefit in the elderly.
      This seems easy to address. Shoot for 1 g/kg/day of protein, weight train, and keep track of your body composition and strength. If your strength and muscle mass are declining too fast, then re-evaluate. With weight training, a person can maintain muscle mass and strength through their mid-70s. In someone's 80s and 90s, people are going to lose mass and strength no matter what. The only exception might be newbie gains. I've seen people in their early 80's obtain newbie gains and some even competing in powerlifting.

    • @jakubchrobry3701
      @jakubchrobry3701 4 місяці тому

      You've got it all wrong. It's about avoiding disease. When you get a disease as a younger person, you'll likely suffer for a longer period of time. Older people don't last as long once they get a disease such as cancer. You don't have much of a choice of how long you suffer. I used hear this from twenty-somethings that they would rather indulged in unhealthy behavior and die younger, as if they would die in their 50s as a person with no health problems and peacefully pass away in their sleep after a day of playing golf and enjoying their grandkids. This is purely delusional. My mom is 88 and still plays golf and goes to the gym. She's not suffering. She's enjoying life. Have fun suffering and dying in your 60s or 70s.
      And guess what, we all die of disease. Dying of "old age" is a myth even for centenarians.

    • @milycome
      @milycome 4 місяці тому +1

      @@PaulC-xv4zr Longevity research is NOT ONLY concerned with increasing Life Span, but also improving HEALTH SPAN. Glad to educate you. End of Lesson.

    • @milycome
      @milycome 4 місяці тому +1

      @@PaulC-xv4zr I'm Not equating muscle mass or muscle strength with Longevity as most body builders and exercise gurus do, but wish to use as a gauge for Health and Longevity what many Other Longevity researchers use as a measure of Health and Longevity : telomere length of the chromosomes. It's Not how strong you are, but how long you live in a healthy, disease free state. Yes, preventing too much muscle atrophy plays a Minor role.

  • @2twentysix
    @2twentysix 6 місяців тому

    Thank you, this was very clear and informative 🙏...and your solution at the end to only 'breathe' to sustain life was hilarious!

  • @leewitt55
    @leewitt55 6 місяців тому +33

    More great analysis from Layne! And yes, that water and air diet never ends well!

    • @jimmyhvy2277
      @jimmyhvy2277 6 місяців тому +4

      My Dog was on the water and air diet , and he was just getting use to it , But than he Died !

    • @Ryan-wx1bi
      @Ryan-wx1bi 6 місяців тому

      Fun fact, 100% of people who drink water have or will die. It's obviously dangerous

    • @user-kcrpine
      @user-kcrpine 6 місяців тому

      jimmyhvy2277 - doooooche.

    • @Cracklord666
      @Cracklord666 6 місяців тому

      Ohh, yes it does... for the people we don't need anymore XD aka. natural selection!

  • @HakuCell
    @HakuCell 6 місяців тому +6

    thank you for explaining how the different macronutrients affect fat gain. i had been looking for this information.

  • @euroswilliams7303
    @euroswilliams7303 6 місяців тому +64

    I feel many of what Tim Spector says is for social media views/clicks to sell their product. In that podcast he had several points of view that were utter BS as when you break down what their product does, it leads back to what they say is a lie in the fitness/health industry. The diary of a CEO is an awful podcast where the presenter is unable to do anything but agree with the guest, having no knowledge to challenge any statement, thus allowing snake oil salesmen to spread their views further.

    • @marcdaniels9079
      @marcdaniels9079 6 місяців тому +8

      Absolutely 👍 Great observations.

    • @cheddargriffingriffin9452
      @cheddargriffingriffin9452 6 місяців тому +10

      Yeah I noticed that listening to this podcast, absolutely crap from someone who should no better.

    • @yodaa7100
      @yodaa7100 6 місяців тому +1

      Can you give an example?

    • @euroswilliams7303
      @euroswilliams7303 6 місяців тому

      @@yodaa7100 Of course. The most straight froward one is “supplements don’t work” but he uses them. If you’re deficient in something and it can’t be brought into your diet you can supplement it.
      The major one is “Counting calories doesn’t work”, it does. I can see his point of view but the individual testing that Zoe undertakes is fairly similar to all where nutrient dense and low calorie options fit most people, processed foods are bad. The more of these people eat the healthier option and leave processed food behind, the less calories they digest therefore they’ll probably lose weight. All they have done is take away processed food and replaced them with “healthy” options so for the same volume you will naturally consume less calories. That’s controlling calories in, so calorie counting. You can count calories and get to the same spot. If you do count calories in an app then you’re likely also to be able to track all your micronutrient intake so can judge if you’re deficient in other areas. So does calorie counting not work, or maybe it is actually better as you then know more about your diet?

    • @texaspete7748
      @texaspete7748 4 місяці тому +1

      Agreed. Tim Spector has said calories/energy balance is absolute rubbish. Again, just saying that to get the clicks and boost his presence to sell his product.

  • @klocugh12
    @klocugh12 6 місяців тому +23

    Turns out our body is actually efficient and it's more efficient to store dietary fat as body fat rather than play with conversions with carbs/protein. Who would've thought?

    • @LowEnd31st
      @LowEnd31st 6 місяців тому

      Really that’s been known for a long long time but humans have a childlike resistance to believing the truth.

    • @mike393000
      @mike393000 6 місяців тому

      So far makes you fat? Wasn't this the Susan powder diet in the early 90s? I thought she was wrong

    • @klocugh12
      @klocugh12 6 місяців тому

      @@mike393000 it's the caloric surplus of course. But very few people are in surplus, while eating so much carbs and so little fat that de novo lipogenesis is the dominant pathway. Most people eat significant amount of calories from fat, and when they are in surplus, it's easier for body to use carbs for current needs, and store fat instead.

    • @RickyVis
      @RickyVis 4 місяці тому +1

      @@mike393000 No eating to much food makes you fat and this is usually achieved by eating food that is low in protein and fiber but high in carbohydrates, fat and salt.

    • @mike393000
      @mike393000 4 місяці тому

      @@RickyVis calories in calories out is true however if you eat a lot of fat and carbohydrates at the same time the fat will be stored as fat because it doesn't need to be converted

  • @fastingfrugivore
    @fastingfrugivore 6 місяців тому +1

    This was a good one ..on point 👍 Tq

  • @senor.organic2585
    @senor.organic2585 6 місяців тому +13

    🤣 the ending is pure gold..

  • @dlloydy5356
    @dlloydy5356 6 місяців тому +1

    Great stuff

  • @spacetime3
    @spacetime3 5 місяців тому +12

    Interesting view Layne, this is an interesting debate as Dr Spector's information is directly from the Zoe Studies from my understanding, which is from the general population and was a very large study I believe, would love to hear what your thoughts are on Zoe studies. For the General population, I think their argument is that companies ore over-promoting protein.

  • @stefal22
    @stefal22 4 місяці тому

    Best effing nutritional advice in an ocean of nonsense. So glad I finally came across your channel.

  • @AndresVieyraOficial
    @AndresVieyraOficial 6 місяців тому

    Hi Dr. Layne! First of all, thank you for all the great content you share with us! Now, dumb question: why is contractile tissue more energetically expensive?

  • @realfoodcures
    @realfoodcures 6 місяців тому +4

    Crude protein is different than amino acids. We need to almost double our crude protein in order to get a minimum healthy level of amino acids.

  • @brownshit1
    @brownshit1 6 місяців тому +3

    Hey Layne, one thing I think will help your videos if you work on the audio quality a little bit. Not sure where these are shot but maybe you could add some softer surfaces to help reduce the echo?

  • @roamanxo5882
    @roamanxo5882 6 місяців тому +11

    1.5g protein per kg of lean body mass is the sweet spot in terms of price/performance/hassle for the majority of active people. Change my mind.

    • @magne6049
      @magne6049 4 місяці тому +1

      1.6

    • @elwoodmchugh6860
      @elwoodmchugh6860 4 місяці тому

      2.2

    • @sparksdrinker5650
      @sparksdrinker5650 4 місяці тому

      I disagree but I'm not going to bother changing your mind because I don't care

    • @elwoodmchugh6860
      @elwoodmchugh6860 4 місяці тому

      @@sparksdrinker5650 so you think 1.5 is adequate? Maybe if you don’t workout and have a super high metabolism. I’m also allergic to wheat and peanut butter. So I can’t eat pasta, rice, and a bunch other foods that have wheat in them.

    • @GardenBoat
      @GardenBoat 4 місяці тому +1

      @@elwoodmchugh6860why can’t you eat rice? No wheat/gluten and no nuts in it…

  • @critterdude311
    @critterdude311 6 місяців тому +5

    I am so tired of these ‘the studies show…” debates. Seriously, anyone can present any agenda they want with the right ‘studies show’ bullshit. Listen people: eat primarily whole foods, to satiety. Lift shit up and put it down, 3-5x a week. Move your bodies everyday. Let’s stop over complicating this shit and drop the agendas.

  • @Wangou812
    @Wangou812 3 місяці тому

    I was hoping Layne did this video. I was watching this guys video as long as I could. My head was about to explode.

  • @gokukakarot1855
    @gokukakarot1855 6 місяців тому

    Thank you, good sir

  • @fridayoneoclock
    @fridayoneoclock 4 місяці тому

    oh yes yes YES. love this. can't WAIT to hear you talking to Zoe / Spector etc. I've been sooooo frustrated hearing their podcasts and how misleading some of the content appears to be.

  • @mlrob85
    @mlrob85 6 місяців тому +6

    Anyone else keep getting UA-cam adverts for Tim Spector's ZOE diet (will probably get even more after watching this!)? I'd love to see Layne do a full review.

    • @nanabanana6407
      @nanabanana6407 6 місяців тому +1

      Yes, I’m also getting them.

    • @uniktbrukernavn
      @uniktbrukernavn 6 місяців тому

      I knew it, that's why he's doing the podcast tour, he had a product he wanted to sell.
      I'm using uBlock Origin so I don't get ads on youtube so I was out of the loop on that one.

  • @jbldn
    @jbldn 6 місяців тому +1

    The Jim Cramer of nutrition science! Never a boring video.

    • @1122redbird
      @1122redbird 6 місяців тому

      Cramer is a clown who advised to buy Bear Stearns. Are you saying Layne is an idiot too?

  • @Scruffed
    @Scruffed 6 місяців тому +7

    For the next What The Fitness, you could have a field day with Tim Spector's views about calories and calorie-counting.

    • @BB-ux5wd
      @BB-ux5wd 6 місяців тому

      This sounds interesting 👍

  • @kimdecker8901
    @kimdecker8901 6 місяців тому +3

    Thanks for the UC Davis shout-out! Go Aggies! Food Sci class of '98!

    • @BachScholar
      @BachScholar 6 місяців тому +2

      Davis is my hometown. I grew up two blocks from UC Davis.

    • @kimdecker8901
      @kimdecker8901 6 місяців тому

      @@BachScholar Sweet! Three cheers for the farmer’s market and Fourth of July criterium! Couldn’t have picked a better school for myself, or a better college town!

  • @byNetak
    @byNetak 6 місяців тому

    I Love it bro . Can you quote the study please about protein / storage / % in the body ?

  • @user-gp8nv6br1y
    @user-gp8nv6br1y 6 місяців тому +1

    Ending is hilarious 🫨

  • @michaelp5518
    @michaelp5518 6 місяців тому +4

    Absolutely LOVE your passion!! I’m Italian. Our family interaction is passionate. Love the intellectual discussion.Some individuals can’t deal with our passion!! LOL. Been there done that! Oh, and it’s NOT yelling. :) It’s passionate.

    • @Olehenry
      @Olehenry 6 місяців тому

      Agreed! I’m Indian. Our family dynamic is a recipe for passionate violence & love. Well, Indiana to be technically correct, not “India” India 🇮🇳 . And to be forthright, not Native Americas Indian either. Just plain old Indiana Indian. We’re passionate, as a mis-named people. Some, except for the Italians, can’t handle our passion. Yee haw! Passion!

  • @NJN23
    @NJN23 6 місяців тому +5

    as far as storing body fat, macros don't matter (besides the relatively small impact the thermal effect of food "TEF" has). It's calories vs calories out. If you eat at maintenance or in a deficit, you won't store any calories as body fat. Even if you ate nothing but dietary fat, there would be no excess calories (energy) available to store as body fat. The opposite is also true. If you are eating in a calorie surplus, even if you ate nothing but protein, once all your energy needs are taken care of (your TDEE Total Daily Energy Expenditure plus TEF plus the small amount of energy needed in the muscle building process) the excess calories (energy) can only be stored as body fat.

    • @reverendterminator
      @reverendterminator 3 місяці тому

      this is my experience for myself also, when tracking detailed. ... only that high protein high quality food, makes it easier to eat in calorie defeceit, and eating the wrong food, makes me hungry and craving more junk and sugar, so it is almost impossible to stay in a caloric defeceit.

  • @daysoftheboo
    @daysoftheboo 6 місяців тому +9

    Just from the people in my personal life from what I see they're not eating too much protein but they are eating too big of portions of food
    and too many carbs and not always from whole foods but protein is not dominant in their diets

  • @Bombsuitsandkilts
    @Bombsuitsandkilts 6 місяців тому +66

    As a coach I can say the single best tip for clients weight (in my experience) is to increase your fiber AND protien

    • @DemitriX.
      @DemitriX. 6 місяців тому +3

      All hail the overnight oats for breakfast.

    • @aquamarine99911
      @aquamarine99911 6 місяців тому +11

      @@DemitriX.Oats (and whole grains in general) are overrated sources of fiber. Legumes - e.g. lentils and kidney beans - are the perfect food. They are high in protein AND are about the highest fiber foods you can eat.

    • @jasonlawlor9599
      @jasonlawlor9599 6 місяців тому

      ​​@@aquamarine99911apart from the fact they've repeatedly been proven to be significantly cardio protective.

    • @famcantor5
      @famcantor5 6 місяців тому +7

      Screw your oats..

    • @EyeSeeYou920
      @EyeSeeYou920 6 місяців тому

      ​@@aquamarine99911Avocado has everyone beat. I call them tree bacon.

  • @chiyaogeneshen2922
    @chiyaogeneshen2922 6 місяців тому +5

    Is there any research on whether body composition affects the most optimal diet for an individual? I found that I was able to go high protein/moderate carbs/low fat when I was not as lean. But the leaner I got, the more I am finding protein just doesn't satiate me at all, it doesn't matter how much I eat, and I still eat 3-4 servings of veggies a day for reference. Now I find I actually need more carbs to get through the day and protein beyond 100g just doesn't serve me in terms of how i feel.

  • @Whiterabbit58
    @Whiterabbit58 6 місяців тому +4

    Hi Layne. Love your content. So on point. I would love to see an educational video pertaining to how protein is metabolised after ingestion. I see and read commentary from various sources, mostly in the low carb/keto/carnivore camp espousing how the only real protein source you should consume is from red meat as it has all the essential amino acids , all in the right order and in the right amounts. They will say that protein in plants does not have all those amino acids and the ones they have are in the wrong proportions. I agree with the first part of that argument and understand you need to ingest a variety of different plants to make up the full requirements. I’m assuming that if you eat red meat, all the amino acids are broken off the chain and each of the nine is sent to where it needs to go? Or does the chain remain intact and get sent off as one complete protein? Sounding a bit convoluted here but hoping to get some feedback

  • @user-ys8dq3fb2n
    @user-ys8dq3fb2n 6 місяців тому +2

    RDA is based off the 97th percentile. In this recommendation 8g/p/kg/d would not be enough protein for 3% of people and is plenty enough for the other 97% for maintenance. If you are trying to add muscle an additional 10g/p/d to add 1 pound of muscle per month (which is realistic for most(not all) natural builders). 1.6g/p/kg/d is good for people over 60 or those that have digestion issues or are trying to add muscle mass. The ridiculous part is when I regularly see advice hitting 2-3g per pound of body weight. Even the US military advises the RDA of 8g/p/kg/d (standard MRE has 3975 calories and 125g/p)

  • @Magic_beans_
    @Magic_beans_ 6 місяців тому +4

    Public health takes a similar approach to animal science, and for similar reasons. We could make all kinds of recommendations, but they’re useless if people can’t afford to implement them or if government funding won’t support them. We wind up with basically a harm-reduction model: what’s the most cost-effective way to at least reduce the degree of malnutrition in our community?

  • @luizfigobr
    @luizfigobr 6 місяців тому +16

    Theres a limit to what you can eat. You can eat a bag of bread, but not a bag of chicken breasts.
    If you eat 3g of protein, you are satiated and there's very little room to carbs and fats and end up eating less calories
    Basically i stick to 1.7g per kg, and i lift a lot. Great results. I have tried more and there were no extra results.

  • @matthewnairn
    @matthewnairn 6 місяців тому +1

    Does Layne have an opinion on Tim Spector’s product ? The micro biome test? I am wondering if these tests are really worth it.

  • @JALANMAKANGERAK
    @JALANMAKANGERAK 6 місяців тому +1

    Perfect Mocker and Bully. Layne Norton

  • @christopherprice2181
    @christopherprice2181 4 місяці тому

    Being as the focus was on needing more fibre, the idea that we can cut some protein was in favour of adding more fibre which animal protein is lacking. Also, the recommended amount of protein (0.8g/kg) is already 2 standard deviation higher than what the studies say is the average needed. In effect, that number is more than enough in 97% of people which makes sense given that the recommendation was to ensure that no one would be deficient.
    All in all it was a great video! Loved the reaction from some of my favourite people in this space. Would have been nice to see @biolayne1 mention that if you're going to eat more protein make sure you're also getting more fibre cause that was the real issue being cited. Still, great video and loved the energy.

  • @jont39
    @jont39 5 місяців тому

    This is the information we need absolute balance not bs

  • @realfoodcures
    @realfoodcures 6 місяців тому +1

    When we talk about fats, we break them down into chain length, cis vs trans, saturated vs unsaturated, rancid vs. fresh. But when we talk about protein, we only talk about crude protein just like they did 100 years ago when they got all excited about nitrogen. We really need to get specific about amino acids, then we can make better recommendations.

  • @MrPirateBroadcast
    @MrPirateBroadcast 6 місяців тому +2

    I need a meme gif of Layne's eyes glowing red and captioned with SOURCE?

  • @sh5810
    @sh5810 6 місяців тому +16

    Tim Spector (and the Zoe crowd) come at this from the perspective of improving health for most people. The argument usually espoused by them and people like Christopher Gardner is that people on Western diets consume more than they need for protein (let's call it 2g/kg of lean mass if you are physically active; probably a fair bit less if you are not). And this seems to me to be true. The question is then what should be the focus of their dietary improvements? I think you will agree that supplementing protein (or eating more protein) is not necessarily the thing that will promote health in these people. Focusing on eating high fiber, whole foods, less ultraprocessed junk, etc., is way better for the vast majority of people than focusing on increasing protein intake. I'm not familiar with this literature, so maybe there are studies that show that focusing on high protein foods rather than on minimising ultraprocessed foods is the way to go.I would find that very surprising, but it's certainly possible.
    This is obviously a completely different calculus for people who are into fitness and already have the core components of their diets dialed in. I definitely agree with your sentiment that with protein everyone's talking about the minimum amount you can get away with. No one talks about the minimum amount of carbs or fats. Which is blindingly paradoxical, and the agricultural economics perspective is a very interesting one.

    • @timh-c7186
      @timh-c7186 6 місяців тому +3

      Agree, that Zoe channel is only relevant to sick/processed food eaters. Absolutely of no use to anyone who eats whole foods. BTW I stopped listening to Zoe when the host said he "couldn't live with his daily croissant"...so much for sending a health message.

    • @pineapplethief4418
      @pineapplethief4418 5 місяців тому +2

      people on standard american diet are nowhere near close to 1.5 - 1.6 g/kg of protein daily. Protein is highly satiating and has thermogenic effect, which means it will actually help people who are getting of junk food to lose weight. It's also a false "either/either" choice fallacy, you can have your whole grains and vegetables, and, you know, cook chicken breast or get some ground turkey or cook some salmon to up protein intake.

  • @zemanuel1829
    @zemanuel1829 5 місяців тому +1

    Hey man, could you make a video on the blueprint plan by Bryan Johnson?

  • @tsebosei1285
    @tsebosei1285 6 місяців тому +1

    😂😂😂the end part 〽️ will get you kikiki😂😂😂

  • @BikesNotDrugs
    @BikesNotDrugs 6 місяців тому +1

    What is this podcast you spoke of?

  • @jusres
    @jusres 6 місяців тому

    When you dropping the “Human Randomized Control Trials” T-shirt???

  • @Miv51miv51
    @Miv51miv51 6 місяців тому +1

    And remember about DIAAS, when it comes to protein. I read a few studies and watched some videos on this recently. If this is even a little true, what type of protein you consume is very important.

    • @loneranger7573
      @loneranger7573 4 місяці тому

      For sure it makes a difference. We are all so used to consuming animal muscle meat. We need to also consume organ meats, eggs, fat, etc.Sardines if you can stomach them. they are really good for you.

  • @mcfarvo
    @mcfarvo 6 місяців тому +5

    185cm tall 36yo male human about 84kg morning body mass: 160-180g protein per day spread over 4 meals, several dozens of grams of fiber per day from whole veggies and fruit per day as my main carb sources, then fats coming in with my animal sources of protein + my EFA pills. EZPZ

    • @mcfarvo
      @mcfarvo 6 місяців тому

      Too many charlatans and fear-mongers out there making diet overly complicated for normies to get confused

    • @colinmurphy3478
      @colinmurphy3478 6 місяців тому

      your animal sources of protein already have sat fat. i'd recommend making sure you don't eat too much sat fat. ezpz

  • @sxhrgvs
    @sxhrgvs 6 місяців тому +7

    Great video Layne. I think diary of a ceo is trying to spread useful info but, as someone else said, Steve Bartlett doesn’t have any expertise with which to challenge these charlatans, and that’s why I’ve largely stopped listening. Good to see you debunking Tim Spector. If I see one more ad for his Zoe CGM device I will put my phone through the nearest window. I wish you could click on an ad and then on a button labelled “i will never, ever buy this product”. I’d click on that button for whoop, v shred and Zoe/ Tim Spector straight away.
    And … true enough, without irony, UA-cam feeds me a Zoe / Tim Spector ad right after this video. Seems it doesn’t realise the video I just watched has just labelled this guy as a charlatan. Odd ad placement.

  • @ketetefid1825
    @ketetefid1825 6 місяців тому +2

    Could you please talk about whether we have a maximum recommended whey consumption per kg of body mass? Are there any scientific researches on this? When other sources are not available, is it OK to consume why protein in larger amounts to meet the general 1.6 g/kg of body mass? Thanks in advance.

    • @dog1dog223
      @dog1dog223 4 місяці тому

      The research shows NO upper limit of protein intake.

  • @TheMakki
    @TheMakki 6 місяців тому +2

    I'm over here waiting for you to have a conversation with Chris Jones.

    • @soulvids
      @soulvids 6 місяців тому

      I’m here cause I didn’t even know who this guy was. Now I see why😂

  • @christopherbrand5360
    @christopherbrand5360 27 днів тому

    Please include citations for the literature on outcomes in high-protein diets! Is there a review and meta analysis that summarizes the current state of the research?

  • @TheNeilBreen
    @TheNeilBreen 6 місяців тому +11

    6g of fibre a day?? Damn. I got like 60g when I was still tracking my food

    • @mcfarvo
      @mcfarvo 6 місяців тому

      Eat plenty of high-fiber carb sources (e.g. mostly whole veg/fruit and whole grains), then it's EZmode

    • @magicbaby5743
      @magicbaby5743 6 місяців тому +6

      @@mcfarvoyou failed the reading comprehension

    • @dkDankeyKang
      @dkDankeyKang 6 місяців тому

      @@mcfarvo Dude, this is such a crazy coincidence. The Steam autumn sale is on and I had to update a game review to get the reward badge. A day later, on a random fintess and health video, I scroll through the comments and find McFarvo.
      Damn, the ROTMG mumble server days were long ago.

    • @anteep4900
      @anteep4900 6 місяців тому

      Damn. That's crazy. I also noticed the Steam autumn sale is on, and then I loaded up UA-cam and saw a biolayne vid. Fucking weird world man!@@dkDankeyKang

    • @aquamarine99911
      @aquamarine99911 6 місяців тому +1

      @@mcfarvo Whole veg/fruit are NOT high fiber sources. No way you're gonna get the 30-40 g of fiber solely with those foods. Legumes - e.g. lentils and kidney beans = that's the ticket. For both protein AND fiber.

  • @HakuCell
    @HakuCell 6 місяців тому +1

    hey Layne, are carbs more likely to turn into body fat if one has insulin resistance? also, is it true that everyone is insulin resistant at night?

    • @Mikathedog100
      @Mikathedog100 6 місяців тому

      Not if you include some fat and fibre. There's a reason why our grandparents only had dessert after meals.
      For me, because of the way I respond to carbs (1 glass of apple juice or 1 glass of wine, both make me feel much the same way) I think of them like alcohol - make sure your stomach is lined, and take breaks.

  • @musingmuse9064
    @musingmuse9064 4 місяці тому

    I recently came across a vid. about a 93yr old with 80% muscle body mass and the fitness of a 30yr old - he had to increase his protein intake and work out regularly - key take away; avoid injury!

  • @datagroup1911
    @datagroup1911 3 місяці тому +1

    So you’re basically saying that if you eat too much protein, the caloric excess will cause your body to store more fats…. Which basically is exactly the same result. The mechanism by which it happens is not as direct as claimed, but this is really like semantics at this point, is it not?

  • @brucejensen3081
    @brucejensen3081 6 місяців тому +4

    Yeah, but I would think he is on the low fat bandwagon too. I think there is just as many saying people are eating too much fat or carb. I think there is moderation in the amount each macro is attacked

  • @willbrink
    @willbrink 4 місяці тому +1

    It's damn near impossible to add BF via excess P.

  • @mattc4266
    @mattc4266 6 місяців тому +1

    When the Chris jones debate happening ?

  • @shane_rm1025
    @shane_rm1025 Місяць тому +1

    What I'm hearing is that I should get most calories from alcohol

  • @BigBADSTUFF69
    @BigBADSTUFF69 3 місяці тому

    The recommendation of .8 g per lb are for active people and less if you are less active, but literally everyone needs to be active for health especially as they get older. Its very hard to overeat protein, I really have to make and effort and I meal prep 5 lb of chicken thighs every week. So everyone needs "higher" protein because everyone needs to exercise and build muscle in order to stay healthy.

  • @thetroothhurtz
    @thetroothhurtz 6 місяців тому +1

    Bro WHAT IS THIS SHIRT??? LOL

  • @stevenintexas6947
    @stevenintexas6947 6 місяців тому +3

    How does this all fit into daily calorie needs if trying to build muscle? If for example I need 2,400 calories and 30% comes from protein, then that’s 720 calories and 180 grams of protein. More than double the RDA. Then if I do 30% fats that’s 720 calories and 80 grams fat leaving 40% for carbs which is 960 calories and 240 grams. So if I don’t “overeat protein” then I’ll be overeating fats and carbs. Which I believe is worse right?

    • @mikafoxx2717
      @mikafoxx2717 4 дні тому

      Ignore the %, you need a set amount of protein, not more or less depending on daily expenditures.

  • @joshuaesposito5409
    @joshuaesposito5409 6 місяців тому +2

    Gluconeogenesis anyone?!!!

  • @ZsuzsaKarolySmith
    @ZsuzsaKarolySmith Місяць тому

    Some people need more protein than others at different stages of their lives - you have to eat an adequate amount depending on your circumstances: age, sex, activity level, etc. Both of these viewpoints can be true at the same time, depending on your perspective.

  • @jdllim
    @jdllim 6 місяців тому

    New wtf intro 🙏🏼

  • @chrislaing8444
    @chrislaing8444 6 місяців тому +5

    I know hardly anyone apart from competitive bodybuilders who eats a lot of protein.

    • @kakefisk
      @kakefisk 6 місяців тому

      Do they eat too much protein, tho?

    • @chrislaing8444
      @chrislaing8444 6 місяців тому +1

      @@kakefisk probably not for their requirements.

    • @justinw1765
      @justinw1765 6 місяців тому +1

      The average US American I know, eats a crap ton of chicken, pork, burgers, and/or steak (at least two meals of a meat centered meal), and a fair amount of these also consume a fair amount of dairy, whether cheese, milk, and/or yogurt (with greek yogurt becoming ever more popular). And believe it or not, but plant foods actually do have measurable protein too, especially if you're eating things like lentils, green peas, certain beans, or certain nuts and seeds--not that these folks are eating much of these though. Point being, if you calculate and add up the protein from it all, it is considerable. The average lifter though, tends to think only in terms of meat, egg whites, and protein powders though, when it comes to protein for some reason.
      But the point is, the SAD is protein heavy. But it is also carb and fat heavy too. So many are just eating too much of it all i.e. in constant caloric surplus beyond their metabolic expenditure , and too much processed, concentrated, highly palatable foods (and we wonder why obesity and chronic disease is on the rise). I think there is a slow, but slightly growing trend of the SAD moving away from the largely fast food diet, but it has a ways to go before it is fully disengaged from that.

    • @chrislaing8444
      @chrislaing8444 6 місяців тому

      @@justinw1765 definitely an American thing. Most Brits don’t eat like this.

    • @justinw1765
      @justinw1765 6 місяців тому

      @@chrislaing8444 Good to hear. I've been to different parts of the British Isles a couple of times, but didn't really pay too much attention to how the folks there ate outside of obvious things like the common love of fish n chips. I don't know if the Scottish for example, still eat a lot of haggis?

  • @midnight5222
    @midnight5222 6 місяців тому +1

    Why is your kindle book $52?

  • @KenStoltz
    @KenStoltz 6 місяців тому +4

    In the clip he later says "If you're a bodybuilder, or trying to lose weight, you may need a protein supplement."
    The problem is that he never says what is normal. He doesn't say what the amount of protein that he considers normal is, nor does he say what level is too much. The question is so open ended that one can easily talk past someone who could be in full agreement with him but comes at the question from a totally different frame of reference. Until you define the audience for which you're talking about, you can't make comparisons of what is "normal" intake of protein.
    I expect when Layne and Tim Spector talk, if they do, the differences are probably far narrower, and largely due to their target audiences being way, way different.

  • @ladagspa2008
    @ladagspa2008 2 місяці тому +1

    Christopher Gardner disagrees. Not everyone is a gym bro or a powerlifter. 1-1.2 gm/kg of protein is enough and provides for long life. Reassess protein needs after age 65.

  • @carlbettencourt8258
    @carlbettencourt8258 6 місяців тому

    What about gout?

  • @Nadia_Milkova
    @Nadia_Milkova 6 місяців тому +1

    I agree with what you're saying, but I disagree with your shirt. There is no good argument for that shirt.

  • @Luke-tm6oo
    @Luke-tm6oo 6 місяців тому

    For the love of god can you please talk about doctor Greger. He uses science and so many studies your head would spin. He has apps books and a lot of claims. I need to see this science battle and love to see you debate them.

  • @cheliospanama9786
    @cheliospanama9786 6 місяців тому +1

    For the algorithm 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡

  • @jordanhardy8987
    @jordanhardy8987 6 місяців тому +1

    Forrrr the Al Gore rhythm!! 💪🏼💪🏼

  • @chronometa
    @chronometa 4 місяці тому

    Diary of a ceo is becoming a ted talk at this point.

  • @lukeclaydon6670
    @lukeclaydon6670 6 місяців тому

    Great 👍

  • @eyemallears2647
    @eyemallears2647 6 місяців тому +1

    Yeah I saw his interview and just assumed it was irrelevant.

  • @AB-kq9xm
    @AB-kq9xm 6 місяців тому +1

    hey brother im not eating any protein, im fasting. can i still build muscle? thanks

    • @anteep4900
      @anteep4900 6 місяців тому

      yeah using the powers of magic you will turn all that non protein into muscle. you're welcum

  • @fidorover
    @fidorover 6 місяців тому +4

    The people who fast from breathing seem to seek careers in politics.

  • @themightymiracleman
    @themightymiracleman 2 місяці тому +1

    Protein isn’t the culprit for being fat… Overconsumption of calories is… yes protein can contribute to calories but seeing as it’s so satiating, probably not the main culprit…

  • @jeremymerry7967
    @jeremymerry7967 4 місяці тому

    getting all that protein is hard meats so filling and i already use two scoops of protein powder a day

  • @rachel7550
    @rachel7550 2 місяці тому +1

    When I stop making a conscious effort to at least add a protein bar or shake a day I dream about food all day and end up craving carby-sugary stuff at night. It’s people like that guy who scare people away from protein and cause them to become overweight 🙄for me personally whether it’s food fiber or supplement fiber, they don’t fill me up in any way comparable to protein. I eat a massive plate of vegetables every night (love the taste) and still could eat 4 bowls of cereal afterwards if I wanted to (have done before) if I haven’t gotten enough protein that day.

  • @saviom8166
    @saviom8166 Місяць тому

    Greetings Dr Norton,
    The Indian Counil of Medical Research (ICMR) has released a dietary guideline 2 days ago that seems to advocate lesser protein, even for athletes, than what I have heard ,
    "Protein powders may also contain added sugars, non-caloric sweeteners and additives such as artificial flavoring, hence, are not advisable to be consumed on a regular basis. Whey protein is rich in branched chain amino acids (BCAAS). Recent evidence suggests that BCAAs may increase the risk of certain non-communicable diseases (NCDs). As mentioned above, adequate non-protein energy from carbohydrate and fat is essential for dietary proteins/AA to be utilized for protein synthesis and for related functions in the body. Consuming high level of protein, especially in the form of protein supplement powders, is therefore not advisable.
    Many athletes consume very high amounts of protein, often as protein powders. Protein requirements are not as high as commonly perceived. In fact, research findings indicate that dietary protein supplementation is associated with only a small increase in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults:; and protein -1.6g/kg/day do not contribute any further to protein, especially in the form RET-induced gains in muscle mass."
    This document also talks of an association with kidney disease too.
    Their full PDF can be downloaded from their website.
    I was wondering if you might make a video commenting on this.

  • @Rmacnation
    @Rmacnation 4 місяці тому

    If you had a video where you sat down and chatted with Dr. Christopher Gardner, I'd watch the crap out of that.

  • @ceeemm1901
    @ceeemm1901 6 місяців тому +1

    The average American actually gets less than 15g per day. The RDA is 25-35g+. Paleo poo has turned up over 100g. So contrary to popular belief, the Flintstones didn't eat that many Brontosaurus Burgers....

  • @tonicktv951
    @tonicktv951 4 місяці тому +1

    People keep saying it's based off of body weight BUT IT'S BASED OFF OF LEAN BODY WEIGHT. Stop putting out misinformation. It's probably unwittingly, but it has the same negative effect on people trying to learn.

  • @tallesttreeintheforest
    @tallesttreeintheforest 6 місяців тому +1

    we eat too much protein and too little saturated fats

  • @GayBearBro2
    @GayBearBro2 6 місяців тому +1

    For the algorithm!

  • @user-sd8bz2zr5j
    @user-sd8bz2zr5j 3 місяці тому

    I'm 38 and find if im eating maybe .6 grams of protein per bodyweight as an intermediate/advanced lifter that's enough to grow muscle rapidly. When youre younger, you need less. So maybe someone 18 years old needs .4-.5 grams to add muscle, not sure if going to .7 would be an advantage. Once youre in your 50s an average person might need around .8 grams as an optimal baseline to help preserve more muscle. 1 gram per bodypound is a lot of protein on a daily basis and seems difficult to hit/unnecessary.

  • @jgarma
    @jgarma 4 місяці тому

    Can anyone point me to a good study or an authoritative source that makes the distinction between suggested grams per full body weight vs grams of protein per lean body mass? I'm thinking that we can get away with consuming protein based on grams of protein per lean body mass kg. This could make a significant difference in trying to consume the 1.6 level, which is hard for those who aren't meat eaters or only eat twice per day, given that most of us are over weight. At a 1.6/kg target, a person who is 10 kg overweight could lower his/her protein consumption target by 18 grams.

  • @georgelewis8831
    @georgelewis8831 6 місяців тому

    I agree with you and the other doctor (who doesn’t eat meat is FUD!) To lose fat, most people need to eat more protein so they don’t burn muscle as they burn fat! You need to watch the fat you eat when you want to burn fat!

  • @justinw1765
    @justinw1765 6 місяців тому

    "What does that leave you with, breathing and water, there are people that fast from that too..."
    Well yes, those folks are 6 feet in the ground and we usually refer to them as "dead".

  • @Trailrunner1978
    @Trailrunner1978 4 місяці тому

    The most important part of sports nutrition is carbohydrates, preferably from whole foods like oatmeal, fruit, potatoes etc. The protein supplement industry is bullcrap.