You're Eating TOO MUCH Protein!? | What the Fitness | Biolayne
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- Опубліковано 23 лис 2023
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Need a gif meme with Layne saying HUMAN RANDOMIZED CONTROLLED TRIALS and his eyes shooting p values and confidence intervals! ❤
🤣
I need t shirt like that😂
@@younglegend8000 the association was at a bit different level there, two orders of magnitude difference to what most nutrition studies show, in fact
Or at least a tee shirt 😂
+1
The average person isn't over eating protein, they are over eating highly processed hyper palatable foods.
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.
How is the average person eating too much protein when the average person is eating nowhere near 1.2g per kg of bodyweight?
@@zerrodefex everybody has different needs
@@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
@andrewmacphearson301 Where can I find the statistics of what forms of protein people typically consume?
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.
how much did u eat before the change ? also, what is you weight ?
Weight and height and body fat percentage please
@@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
@@decathlete2000 Sorry, didn't get a notification of your post. Someone else asked similar question and I replied below if you're still interested.
@@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
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.
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.
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.
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.
@@PaulC-xv4zr Longevity research is NOT ONLY concerned with increasing Life Span, but also improving HEALTH SPAN. Glad to educate you. End of Lesson.
@@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.
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.
Absolutely 👍 Great observations.
Yeah I noticed that listening to this podcast, absolutely crap from someone who should no better.
Can you give an example?
@@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?
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.
Great video Layne.
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.
That whole breakdown about how storage function was really nice. Thanks for your videos Layne
Great points! Well done!
More great analysis from Layne! And yes, that water and air diet never ends well!
My Dog was on the water and air diet , and he was just getting use to it , But than he Died !
Fun fact, 100% of people who drink water have or will die. It's obviously dangerous
jimmyhvy2277 - doooooche.
Ohh, yes it does... for the people we don't need anymore XD aka. natural selection!
thank you for explaining how the different macronutrients affect fat gain. i had been looking for this information.
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?
Really that’s been known for a long long time but humans have a childlike resistance to believing the truth.
So far makes you fat? Wasn't this the Susan powder diet in the early 90s? I thought she was wrong
@@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.
@@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.
@@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
Thank you, this was very clear and informative 🙏...and your solution at the end to only 'breathe' to sustain life was hilarious!
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.
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.
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.
1.6
2.2
I disagree but I'm not going to bother changing your mind because I don't care
@@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.
@@elwoodmchugh6860why can’t you eat rice? No wheat/gluten and no nuts in it…
🤣 the ending is pure gold..
Agreed 😂💯
For the next What The Fitness, you could have a field day with Tim Spector's views about calories and calorie-counting.
This sounds interesting 👍
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?
Best effing nutritional advice in an ocean of nonsense. So glad I finally came across your channel.
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.
Yes, I’m also getting them.
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.
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?
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.
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.
The Jim Cramer of nutrition science! Never a boring video.
Cramer is a clown who advised to buy Bear Stearns. Are you saying Layne is an idiot too?
I was hoping Layne did this video. I was watching this guys video as long as I could. My head was about to explode.
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.
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.
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.
Thanks for the UC Davis shout-out! Go Aggies! Food Sci class of '98!
Davis is my hometown. I grew up two blocks from UC Davis.
@@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!
Great stuff
This was a good one ..on point 👍 Tq
As a coach I can say the single best tip for clients weight (in my experience) is to increase your fiber AND protien
All hail the overnight oats for breakfast.
@@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.
@@aquamarine99911apart from the fact they've repeatedly been proven to be significantly cardio protective.
Screw your oats..
@@aquamarine99911Avocado has everyone beat. I call them tree bacon.
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)
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.
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.
Perfect Mocker and Bully. Layne Norton
I Love it bro . Can you quote the study please about protein / storage / % in the body ?
Thank you, good sir
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.
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.
Ending is hilarious 🫨
I need a meme gif of Layne's eyes glowing red and captioned with SOURCE?
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.
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!
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.
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
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?
Does Layne have an opinion on Tim Spector’s product ? The micro biome test? I am wondering if these tests are really worth it.
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?
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.
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.
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
This is the information we need absolute balance not bs
6g of fibre a day?? Damn. I got like 60g when I was still tracking my food
Eat plenty of high-fiber carb sources (e.g. mostly whole veg/fruit and whole grains), then it's EZmode
@@mcfarvoyou failed the reading comprehension
@@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.
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
@@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.
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.
The research shows NO upper limit of protein intake.
When you dropping the “Human Randomized Control Trials” T-shirt???
I'm over here waiting for you to have a conversation with Chris Jones.
I’m here cause I didn’t even know who this guy was. Now I see why😂
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.
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.
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?
Hey man, could you make a video on the blueprint plan by Bryan Johnson?
😂😂😂the end part 〽️ will get you kikiki😂😂😂
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.
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
Too many charlatans and fear-mongers out there making diet overly complicated for normies to get confused
your animal sources of protein already have sat fat. i'd recommend making sure you don't eat too much sat fat. ezpz
Bro WHAT IS THIS SHIRT??? LOL
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?
Ignore the %, you need a set amount of protein, not more or less depending on daily expenditures.
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
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.
What I'm hearing is that I should get most calories from alcohol
What is this podcast you spoke of?
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?
It's damn near impossible to add BF via excess P.
Diary of a ceo is becoming a ted talk at this point.
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!
hey brother im not eating any protein, im fasting. can i still build muscle? thanks
yeah using the powers of magic you will turn all that non protein into muscle. you're welcum
I know hardly anyone apart from competitive bodybuilders who eats a lot of protein.
Do they eat too much protein, tho?
@@kakefisk probably not for their requirements.
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.
@@justinw1765 definitely an American thing. Most Brits don’t eat like this.
@@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?
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.
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.
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.
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.
Forrrr the Al Gore rhythm!! 💪🏼💪🏼
New wtf intro 🙏🏼
Trying to understand the recommended amount of protein. I heard here .8 to 1.6 g per kilo. In other places I head per pound. Well per pound is a lot more protein. Can someone clarify?
The people who fast from breathing seem to seek careers in politics.
👏👏👏
Great 👍
Averaging 30g or more of fibre per day, am i cooked?
Why is your kindle book $52?
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.
Layne always seems to have a breakdown towards the end as he dissects their stupidities 😂 I love it
I've heard loads about too much protein can be harmful to the liver, have I been misinformed?
If you had a video where you sat down and chatted with Dr. Christopher Gardner, I'd watch the crap out of that.
I'm still so confused as to how, in a caloric surplus, you don't gain fat if it's not muscle. Do you just piss out nitrogen?
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…
Is There Any Research or studies about fat loss with People that was obese in the Teenager years vs People who become obese as adults?
Maybe splitted Into Body Parts?
I cant find anything about that topic.
Because i lost 30kg(60pounds) and with weight Training i gained a lot of muscle and weight of Course.
But even in the leanest time, and when i fasted 2 weeks and lost a shit amount of weight(so, fat and muscle) i Never lost the fat of some Body Parts like the lovehandles.
A doctor told me that we Build all the fat cells in our teenage years and they just get bigger or smaller but we will Never loose them and Thats the reason why people who was obese in that time are having a hard time to get or Stay lean(er) compared to people who gained all the fat as adults.
Only cryolipolysis or Liposuction can change that.
Thats my experience 2 but personal experience and science are 2 different things.
I Train 5-6 days a Week(weight training,Running,climbing),get 12500 steps on the counter,try to eat 80% „clean“,do IF and even when i eat like my 170cm,60kg very Sporty and lean Girlfriend i gain fat(and i mean literally the same amount of Food)
Its easy for me to gain some weight or muscle,make Progress on the bar and getting stronger but i‘m having a pretty Hard time to loose fat.
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.
getting all that protein is hard meats so filling and i already use two scoops of protein powder a day
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....
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.
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.
Gluconeogenesis anyone?!!!
When the Chris jones debate happening ?
Breathing and water omg 😂😂😂😂
Just a note on fibre. Funny that fibre made me more constipated and I thought I needed more fibre to solve it. Guess what...I got even more constipated. Apparently your gut doesn't digest fibre at all, so I decided to eliminate fibre almost totally....no more constipation
you need to drink water if u eat lots of fiber... 2- 4 litres per day
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.
Why do I need fiber, if my body doesn't process it?
Serious question. I have no gut or GI issues
If I understand all that I have watched and read about it, WE do not need fiber, and as you say our bodies do not process it, but our gut bacteria need it and process it. It's not for us, it's for them, as Dr. Robert Lustig explains it.
He also explains how non-soluble fiber in some foods forms a screen which soluble fiber fills in to reduce absorption of fructose earlier in the intestines (where an excess can be bad for our livers) so it makes further down to the larger concentration of gut bacteria. The bacteria take care of what our bodies can't.
What I have tried, due to disabling gut issues, is just eliminating the foods with fructose, along with all of their fiber. If I don't eat the fructose then I don't need the fiber to protect my liver or to feed the gut bacteria that I no longer need to deal with the fiber that I no longer can't process. Gas and bloating gone, constant hunger gone, other (TMI) issues resolved -- ~90% improvement overall.
So Dr. Norton's data indicate that not eating fiber will shorten my lifespan. I'll take that risk if it's what is necessary to get at least some of my life back (long walks outside, resuming lifting weights, not being able to go more than 3 to 4 hours between meals, always having to be close to a bathroom, ...) for whatever time I have left. Heck, at 77 I have already outlived more people than I can remember, and made it way past what my life expectancy was when I was born.
In my own experience (the only N=1 I care about), the high fiber foods that I stuffed myself with for decades contributed to the issues that destroyed my life. Eating more red meat and animal fat and none of the plants that I believe did me in has brought me back to life in more ways than I will take the time to list here.
I am happy for you that you "have no gut or GI issues", which these days probably puts you in the minority in that regard. I hope you are able to figure out how to keep it that way for as long as you live. One thing that might help with that is to never let a doctor talk you into taking any antibiotics that it is not certain that you need, and never take any that you have not researched for yourself. (Same for any medication, in fact.)