Growing up in South America I ate extremely low amounts of animal protein because it was expensive. There's so much abundance in the US, I feel so grateful.
This is THE best explanation I’ve heard yet! I’ve read dozens of Keto, paleo and science based nutrition books. Follow many doctors, RD’s and so called “experts”. Protein and it’s requirements is the most controversial and debated topics among them all. They all have their own theories and quote supposed “research and studies”. There are so many confounders and each person will have their own individualized needs. All these formulas can be confusing and overwhelming like when I first started obsessing over ketones. This looks like a good guide to start with and just gauge it from there based on how you look, perform and feel.
I know everyone knows this, but we have to slow down and chew our food as much as possible to break it down. I think that helps the absorption. I'm so busy, I gulp my food down sometimes. I have to consciously slow down and take a bit more time to chew the protein to start the digestive process before I swallow. Important to make smaller particles to absorb.
That's a good reminder. Many people, probably most people, eat too fast. Proper masticating is the first step in digestion and makes nutrients more bioavailable. Stuffing the ole pie-hole makes the gut work harder while getting less out of the food. I am sure this greater efficiency will decrease the amount of food needed, too.
Good point. Chewing your food is important. I find that fast food is so easy not to chew thoroughly and generally (not always) the healthier you eat the more you have to chew your food.
"we really can't get access to breastmilk" I had to laugh as I have a fridge and freezer full. But the thought of consuming it makes me want to vomit 😂. Eggs it is! Bubs can keep my milk.
I'm laughing at your comment Lauren, because it brings back memories off when our 2 kids were babes, & hubby moaned as there was no room in the fridge for a beer. Ha. It was 20 years ago. Lol. Thanks for the giggle, & take care of yourself to. ❤🙂🐶
@@lauren8627 Yep, true. Definitely need a bigger fridge when kids come along. It's not for long though Lauren, unless you have another one. Lol. Take care of yourself. ❤🙂🐶
I would suggest listening to some true experts on this subject like Dr. Ben Bikman or Dr. Ted Naimen, both of whom suggest that we not be afraid of protein at all. This video appears to be a very thinly veiled advertisement for Dr. Berg’s products.
Dr Gundry just did a video on protein and I was shocked at how much he got wrong. You did a great presentation explaining the RDA and absorption of protein.
Very nice breakdown! I want to add that fasting should NOT be a concern here. There are a few studies that suggest that protein absorption is the same whether we eat all in one meal or split throughout the day.
Optimize with Science , am a bit confused here, as I listened which also make sense to me that when you fast throughout the day , you body is eager to good and will absorb in a good way the nutrition if you eat small amount and don’t fill yourself. So I think fasting is good for protein absorption if you break your fast with your protein as a food not supplements
Whey protein has almost the same aminoacid profile as eggs or meat. The body digest the protein and decomposes it into aminoacids. I don't get how you only "transform" 17% of whey protein into tissue but 48% of eggs into tissue. Doesn't make any sense
Call me a conspiracy theorist, but I believe that the RDA for protein is low for two reasons that have nothing to do with good science. Those two reasons are: 1. Ideological/Political - Recommending low protein works in favor of vegetarian/vegan diets, which are naturally lower in bioavailable protein. 2. Monetary - Naturally high protein foods have very little profit margin in comparison to lower protein foods because low protein foods are easier and quicker to produce, and their profitability is magnified further due to government subsidies. Then they can be repacked into innumerable refined junk products that have a nearly limitless shelf life. Moreover, due to the stimulation of a blood sugar roller coaster that low protein/high carb foods induce, the consumer feels compelled to eat and buy more food than they normally would.
Sitting here watching different videos of his on how much protein to eat. One on (May 2, 2017), he recommends 156 grams a day for someone weighing 195 pounds. This one, he is recommending a max of 88 grams of protein a day for the same weight. It is amazing how so many of these keto RU-vidrs will make videos that contradict each other. In his latest video on protein (March 22, 2021), he says he has never seen anyone gain weight eating too much protein as long as they are not eating carbs. In other videos, he says excess protein will cause issues because it will turn into sugar if eaten in excess. So who knows what to believe.
Yeah he is all over the place for sure. I understand learning something new but then delete the videos where you were wrong. Eating this way for 12 years it is amazing to see the evolution of it all. When I started it was killing everyone. Then it became a cash king and then the protein debate started.
I was just about to say that, he first said the RDA 0.8× your body weight is way tooo much. Then in another video he said instead of 0.8 he reccomand 1.0 and maybe a bit more because as we age we need a little more protein.
Thank you sir respect from India !! I recommend your channel to everyone who loves health and right information and the screen you use now is very impressive
Two things: 1) Not that I necessarily disagree but what are your sources? It would be nice to be able to review the same journals and papers you get this information from. 2) I'm a big guy and one of the most frustrating things is nailing down how much protein to consume. Some say use your actual weight (which would put my daily intake at ~143g) and others say use your ideal weight (which places it at ~81g). Do you have any input for us heavier folks?
This explained why I was gaining weight from having obviously too much protein. Thank you! I subscribed because you explained things on a level I can understand.
love the longer videos with more details. Lots of people on youtube, bodybuilding books, magazines, etc. recommend .5-1.1 grams per body weight to build muscle and be healthy. different youtubes claim high protien has no effect of kicking you out of ketosis. Can more protein incease health or muscle building?
Thank you Dr. Berg! At last I now know why I need to eat more protein than most people around me, and why some proteins don't work as well as other proteins when I consume the same amounts. ... I feel best when eating 4 eggs + 3/4 Lbs of 15% fat of grass feed ground beef per day. I'm 5'10" 165 Lbs and exercise 5 days/week. (Dr Berry Sears 1st Zone book led me to experimenting with how I feel with various ratios of Fats/Proteins/Carbs & you just recommended pretty much the same thing; as most people don't realize that everyone's ratio consumption's are different :)), as I had to bump the Protein and Fats way up!)
I would still want to know also how much insulin one should use when at optimal. If I eat 20/50/100g carbs. I think this would be important to know for us who are type 1. My insulin resistance is basically gone. And my body is producing it’s own glucose when exercising. What is the norm here, I don’t want to either use too much or deprive my body from insulin. Thank you for all you are doing.
Hello Dr. Berg, Thank you so much for this great video. Were you able to learn whether the RDA's daily recomended protein intake refers to the ABSORBED protein or the CONVERTED-to-TISSUES protein? I believe it is the first case, as there is no mention of the second case anywhere in your videos or website, especially that if it were the second case, this means that one would have to consume way more than average amounts of protein sources per day. Is that correct? Thank you!
The rda is the amount of protein in the food. It doesn't take bioavailability into account. Also this video is not good by the way. The numbers he presents here are totally wrong. If you want to see how bio available proteins are, check the PDCAAS score or DIAAS score (search online)
How about you try it and see? The data that we have is pushed by the industry, and we all know the industry has our best interest in mind. Notice the sarcasm?
@@777-h6d I have faith in Dr Bergs research and info but it's only fair to query the information source. Just as we now all question the regular mainstream dietary advice. Otherwise you could end up blindly following down another wrong turn.
Dr. Berg's stats are fairly accurate. I came across a video by a Cdn researcher who studied the protein absorption rates of meat protein and vegetable protein - approx. 36% for meat and 6% for veggie protein. Good argument for eating meat.
Dr can you pls tell me how much protein should I be consuming daily? I am 42, weigh 70kgs, 5 feet 7 inches, do weights(moderate to intense) 4 times a week, walk 6-7kms 5 to 6 times a week & maybe cycle 30kms per week My trainer says I should be taking close to 170g per day. I feel that is too much. What will you recommend? I am also vegetarian
Dr Bergs got the giggles today. Lol. 😁 Thankyou for this, I now have your permission to have a slightly bigger slice off my Crustless quiche tonight. Ha. Thanks again for this very important information, & take care of yourself to. ❤🙂🐶
so eggs are better absorbed for muscle when consumed whole because of the fat . so can we consume whey protein with fat or whole milk as it is to enhance absorption into tissue ? does tht work
I really like your videos Dr.bergs becasue you don't rely on fancy edit videos and special effects, you just demonstrate valuable information and high-quality content that we need. Thank you.
Personally, I prefer to be skinny and healthy rather than a lot of muscle and unhealthy. That doesn't mean not getting enough essential amino acids from whole foods and other essential nutrients. But to be healthy you need to eat less not more, especially after the age of 35. To be healthy you need to fast on one or two meals per day, and when fasting, it is hard to get the recommended amount of protein, especially for me, eating one meal a day. Still not sure about the RDA daily recommendations. The body stores a lot of nutrients for a long period of time.
Dr Berg, thank you so much! And what about minimal protein consumption for the obese? Should I increase the consumption? Because your weight is ideal but most people are overweighted.
A fitness podcaster was talking about building muscle and said that low carb isn’t optimal and that it has an adverse on affect on testosterone production How true is this ? What is the relationship between insulin and testosterone?
Smile without a hobby academically speaking this is true. However , In the real world and for the vast majority of us we need to be in a caloric surplus in order to build any noticeable lean mass. This is why most bodybuilders still have a bulking phase and a cutting phase. During the bulking phase carbs would be moderate to very high in order to have energy for intense workouts. Excess bodyfat will be acquired of course and then “cut” during the cutting phase.
I might just be able to get 30g of protein absorbed... Wait a second... Anything else just turns into glucose? ...After some checking on what kind of items I have for food leads to 17 grams absorbed out of 40 grams?
What’s the percentage of protein absorption of full fat milk compared to skim milk or 1% milk ? Where can I find information on the different protein absorption rates ? I can’t find any information regarding these like shown in the video, like whole egg only 48% of protein is absorbed? No where online or any literature can I find showing these , where is the reference? Is this real science? I would love to know .
Dr. Berg--should the best protein amounts per pound or kilogram be related to goal weight rather than an individual's overweight or obese scale reading? Thank you for all your amazing work!
Meat and fish and poultry are NOT the same! You do not turn 32% into muscle because they have very different absorption values. Eggs, fish, beef, other red meats, chicken and other fowl are the Best muscle builders of muscle and Best maintenance food. Forget soy - avoid it, eat meat, fowl, fish, eggs and add the other proteins along with healthy food like oats, beans, lentils, apples, broccoli, carrots and make sure you get Vitamin B12 and collagen.
Just wondering if your well versed in knowldege regarding bodybuilding? Can you do a video on the amount of protien recommended for a top bodybuilder trying to grow as im sure the needs are much higher when your outside the natural limit of muscle growth. The importance of phosphorus for the absorption of protien, the importance of potassium for glycogen storage, healthy fats needed for growth and most of all the importance of insulin sensitivity when trying to grow an absorb all the nutrients necessary. Talk about The optimal timing for meals an macros at specific meals Maybe. Maybe you could talk about foods you can eat to get these macro an micro nutrients and ways to keep insulin sensitivity high while eating a high carb diet.
Excellent video Dr. BERG I have drank those whey weight loss shakes like Slim fast & yes I lost weight but I was always hungry..now I know I was protein deficient drinking those "healthy" shakes.
Of course it's a common confusion, even you're contradicting what you said in your video from 8 years ago.. So yes, it did confuse me even more, it would be handy if you could refer to your previous video to clarify the inconsistency in your message..🤔
This question is a bit off-topic and is more for the audience than for the good doctor: How do you all get your 2 TBS of ACV? I’ve just started to take it and it’s all I can do to swallow it. I won’t be able to continue to take. Also, what benefits do you feel you get with it? I haven’t noticed any change in anything.
Cish 60 I use it in a salad dressing of olive or mct oil and lemon juice. I’m ok to drink it too but you may wanna start off with a small amount to get used to the burning ick. 👍🏾
Cish 60 btw, I had a raging cold over the weekend with an equally horrific headache. I drank ACV like it was going out of fashion and by Sunday evening I felt way way better. My mucus cleared and my head was back to ‘normal’. Keep at it.
Do you drink it straight? I will start putting it in my salads, but I’d also like to be able to get it somehow on the days I don’t have salads. I’m just having a hard time getting it down, even with holding my breath.
Cish 60 I put a teaspoon of ACV in a decent sized glass of water at least twice a day and have with my meals. Dr B has done it with the lemon juice added too which I’ve done on the odd occasion and it’s a lot more palatable. I’ve started giving it to my teenager bit by bit and she hates it but is getting used to it. Try small amounts of lemon juice and sea salt added to the mix to ease the sensation. 🤢
