I think this was one of the best interviews about protein I have ever listened to. It answered so many of my questions on amount of protein needed, how whey protein can be a good supplement, when and how to eat your protein, and plant vs animal protein. Eating right and exercise is the best way to prevent health issues and when faced with trauma to the body can reduce bed rest and recovery. Excellent video, thanks!
This was without a doubt one of the best interviews and collaborations about everything protein I have ever listened to. Gabi it would be awesome if you could collab with Dr. Peter Attia and discuss both of your opinions on skeletal muscle and V02 Max on longevity. If you haven't already.
I would like more info on grounding’s relationship to bone rebuilding. I believe the astronauts lost bone rapidly( and muscle) due to lack of negative electrons from the Earth, which helps balance Ph., thus less need to try to do it all with our diet. I wad VERY glad to learn this! Next year a follow up DEXA may tell it for me. I have been eating more protein aa well but only grounding helped with numerous issues.
No, no no ! I do not like hearing about muscle loss, I will be in a state of denial ! I will stop reading, "Men's Health" & just start listening to the Dr. Gabrielli Lyon show, its free too ;) I will be forwarding this segment to my sister-in-law , she is in her 70s and has expressed concerns about her muscle loss & is afraid to eat meat. So I will show her here are two lady doctors who say we can have our steak & eat it too, but I say, why would you want your steak & not eat it ? ;) Thank you both for caring.
At 72 I would really like to see the expanded research using all the essential amino acids. Make sure to add taurine because it will make a difference. Best example is Perfect Aminos and Optimal aminos. Use the best number of grams of essential amino acids. Be sure to add in some taurine. One to three grams.
I follow Dr Donald Layman advice. Make sure that your first and last meals are protein focused. For me that means.... a minimum of 50 grams of complete protein in both meals. As for muscle stimulation, find what best suits you... use it or lose it. Thank you for uploading and sharing.
How are you managing to get 50 G protein in a meal & twice a day..?? In terms of meat that sounds like a lot. A certain can of tuna I ate was 29 g and an egg or two was added to it. I was very full. I’m 72 and a bit under 6’2”, about 186-198.6 lbs. in the AM before water or food. A few years ago when I had a quadruple bypass. I probably lost 20- 30 lbs. And I couldn’t eat all that much for awhile. I did start walking pretty soon as I had 2 dogs I had always walked. At first, my wife had to hold the leashes because I was not supposed to be jerked in and those dogs would do that, especially if they saw a cart or another dog or other animal. Within a fairly short period of time I was able to walk around the block. And in a couple months or so later I could finally take a chance and hold the leashes. Over the next few months our walks extended to 0.8 mile a couple or three times per day. And a little later, some walks were longer. So I know you can lose muscle and not just fat. I find the concept of trying to get about 30 g of protein 3 times per day is challenging. And I am concerned about my 67 year old wife who doesn’t like to eat much meat and doesn’t like to eat breakfast. She has a couple cups of coffee. She typically has a small lunch. Not nearly enough protein in my opinion.
@@glenntimberlake2413 Meat is harder to break down - so for my 1st meal I eat the following. ( Since posting I have taken this approach ) Pot of cottage cheese 300g = 33 grams of protein. 20 g pea protein = 16 g of protein-it is slow release same as the cottage cheese. 20g whey for faster absorption = 16 grams of protein. 200 ml Kefir apx 7 grams of protein. Chia seeds and Hemp seeds - both apx 10 grams, put through a coffee grinder and soaked over night in the fridge, As they are both complete proteins, I add another 5.8 grams of protein to the total. The above total is apx 80 grams. You can add more flavour to the above, by adding cocoa powder and peanut butter powder. *** My 2nd meal consists of meat, eggs and a smaller quantity of the above so it to easily reaches 80 grams. *** To eat 50 grams of protein from meat is easy for me, ground steak mince, once cooked weighs about 200g and = about 50 grams of protein. Add a few eggs, ( 4 ) and that adds another 24 grams. Total of 74 grams. *** Corned beef is fabulous with eggs. Few mins on the pan and throw in a few eggs and you have a protein packed meal in just a few minutes. Do not forget the veggies or salad. *** I wish you good luck in your health journey and I hope the above has answered your question. All the best.
I happen to agree with some comments here, so many things they all want us to take, Dr Berg, Thomas, etc! I try to take the most common, exercise and play two person beach volleyball. It keeps me young.... :)
I never waste my money buying branch chained amino acids. I just use a lot of whey protein isolate powder because it has all of the amino acids. So, you get all the BCAAs plus the added protein. It is a real struggle trying to get the required amount of protein while keeping calories within reason.
Not true. Animal protein is the way to go. Also cut out much of the carbs like bread, pasta potatoes etc. You really don't need them. 1) Eggs. Make an omelette on 5 eggs and put some cheese on top and add ham if you want and you have roughly 40 grams of high quality protein. Definitely hitting the leucin threshold. 2) 7-8 oz of meat. Chicken breast, ground beef, lamb, fish whatever and you will have roughly 40 grams of high quality protein. Definitely hitting the leucin threshold. 3) Whey protein shake + whole milk. The cheepest protein source. Definitely hitting the leucin threshold on that. This is definitely a simple and go to meal on the run. 4) Quark, Chobani, cottage cheese with for example berries. Throw in some whipped cream to fatten it up, because most of these products are low fat. Do this and you'll easily have 30-40 grams of high quality protein. Cheers! 😊
Dr Lyon would be perfect if she didn’t advertise sooo many products for sale. I understand it’s business, but it’s quite a lot of products to promote. Great information for health and longevity Dr Lyon! Thank you
So, you are getting high quality information for free. Information that will help you in your life to make your life better, and you complain about the commercials in the video. That is a new LOW I must say. If I were you I'd erase my comment and I would contemplate what I was thinking writing that comment and then I would never do it again.
I've found protein derived from animals to be far superior to anything made in a factory. So far I am doing ok eating TMAD (between 12-1 pm & 5:30-6 pm), focusing on plenty of fatty meats/protein. However, since I'm wanting to add 8-10 pounds of muscle I wonder if I should add a third meal --as much as I don't want to since I'm so satiated. Hmmm. Thanks for a great upload ladies! 😊
I agree about quality animal protein. I have noticed that when I use whey protein it seems to spike glucose. I assume it is because it is a refined protein. So on those occasions I have needed ro use it, I try to add enough fat to it that it is equal or greater fat grams to protein. We also need the fat in protein in order to process the protein properly.
@jhenyalovering41 You ARE talking about increasing your Kcals (i.e., a surplus) COMBINED with strength training, right? ...not simply going into a Kcal surplus to add muscle, sans the workout factor? (I hope)🙄 But, yes eating at a caloric surplus, plus lifting, is a common way to add muscle. I know bodybuilders do this - go into a Kcal surplus (& probably upp their workout sessions, as well). I think I recall that they mainly do this with carbs, because carbs would equate to a higher energy level for them. And, that's assuming they already have their protein intake dialed in. Just my thoughts, based on what I THINK I know on the subject. 😊
@@barbarafairbanks4578 I think Ben Bikman explains it better than I can. Eating animal protein in its (cooked) but close to natural form will not give a person a glucose spike the way refined protein (like a whey protein powder) or other protein powders will. I have seen it in action when I test my blood glucose postprandial.
@@catcan221 Maybe so - I understand that (especially) hydrolyzed whey supplement is absorbed more quickly than, say a steak - or even a non-hydrolyzed Whey protein supplement. I'm just going by what Dr. Donald Layman, PhD says about how we absorb protein, in general, and how the liver will convert 25% of it to glucose via gluconeogenesis. ...and, I THINK, from there it enters muscle to be stored as glycogen, for energy. In the case, though, that one may be somewhere on the spectrum of metabolic dysfunction (type 2, or maybe pre-diabetic) say, either from insulin resistance or pancreatic insulin dysfunction - that blood glucose can remain in the bloodstream, which is highly problematic, as can damage tissues. I just don't think that we can say that hydrolized whey protein - vs. say a meat protein source - that It WILL spike blood glucose, across the board (for all). I think it can for some (as in your case), but may not, in others. ( I prefer to go by study findings, RCT's, not epidemiological (if I'm lacking my own 'N of ' trial, lol.) Maybe Ben Bickman is looking at RCT results?🤷 And thus, his explanation you are referring to?) Because different planotypes can react differently to various foods. Some can spike with a particular food, while others do not with the same food. People are tracking their BG pretty commonly with CGM's these days- with some pretty odd anecdotal findings. Interesting that you test your BG post prandial. Are you using a CGM device?Or, using the finger-prick method? Just wondering...(excuse my nosiness). I want to start monitoring my BG with a CGM - just not affording to go down that 'road to optimal health' rn - with pricey tracking gadgets - I do try to make sure to walk after my meals, or some light activity post prandial, as the general advice out there is that a walk or light activity can reduce BG. Have not come across anything 'Bikman', as yet, (till now!) - his name is vaguely familiar. I'll look him up😀 Thanks for your reply :))
dr Gab, on the muscle stimulation, the blood flow restriction cuffs can help. particularly useful for rehab or low intensity resistance training to increase hypertrophy . worth considering that
Yes, seems like an obvious intervention. Should older people be on steroids? I am on HRT and have kept my fitness and strength so far at 70. I lift weights at least once a week and have done that for decades.
How much? Add each meal do take in AM . Recently broke stem of femur next day got anterior hip replacement. I was told high protein. Osteoporosis by DEXA 81yrs.
Richard,.Great interview.thanks for airing on line!.this important information to health and wellbeing of all adult age groups of eating simply real protein food and strength training.👍5*****
Dr. Gabrielle, could you make a video on surviving the double jaw recovery period? How can one keep up with the protein needs, while feeding through a tube for 6 months? 😢
It's worth noting that everyone can afford to eat right. Protein foods are expensive and a lot of people work minimum wage jobs, sometimes 2 and 3 jobs. We're overstressed, overworked and undernourished. A box of Corn Flakes and a gallon of milk is a meal for many.
I'm a pescatrian. I eat mostly raw fruit and vegetables but also fish, yogurt and eggs. Should I still take whey protein supplement? I'm 67yrs old. I work out 4-6 days per week. My doctor says I am under wieght
After watching this video, there was a segment where Dr Lantz talked about 'responders' and 'non-responders' and how there is a 'genetic' component to it. The 'genetic' component was mentioned again for hypoglycemia. Is it possible to ask Dr Lantz why you're exploring 'genetic' causes instead of maybe assessing blood biomarkers, urine biomarkers or even hair analysis to detect patterns & trends of both hypoglycemia and why one can put on muscle and other cannot so easily. We think you can gain much more traction there than looking at 'genetics'. What do you think?
I would really like to know if I can count collagen and hemp as part of my protein goal of 50 g and protein? I eat them with my meat in a shake on the side to make my 50g protein at breakfast. I know they're not a complete protein, but having an allergy to milk (whey) and eggs cuts both of those options out. Having something other than hamburger and bacon for breakfast is nice. I get about 32 g from meat every morning. Thoughts? Thank you!
Thank you for sharing all these information about rehab and metabolism, really good discussion. However, I am really surprised about the focus on protein intake and the minimization of muscle stimulus via exercise on the effect of muscle synthesis. If just eating protein would make my muscle grow! Please stress the message that we need both. Also, and this comes from someone who is an omnivore, I would never design a plant based breakfast with 6=9 slices of bread and then suggest that plant base protein intake is very difficult to achieve.google high protein plant based breakfast and see what options you have, there are so many.
I have some doubts about that too. When we were hunter gathers why likely didn't get as much protein as they tell you to take today. Betcha they had muscles.
I had massive muscle loss during my hospitalization, and after only a few weeks of eating high animal protein (99% meat) my muscles literally re-inflated! 💪 It was insane! I thought my muscles were gone forever but they came back with ZERO exercise, still mostly bedridden. Just eating a ton of ground lamb and beef, a little but of other meat here and there.
So for me at 64yr. and 240lb. my challenge is getting the roughly 78 grams per meal x3-4 spread through out the day. Since I’m currently in a loss phase my calories and protein are super hard to balance in meeting those protein numbers. I’m currently doing a 4 day a week Go Ruck type workout for the time being to be in a deficit and increase conditioning but It’s definitely a challenge when you're not always that hungry.
Unless those 240 pounds are all muscle, that's probably too much protein. Usually, the goal is ABOUT 1 gram for eac pound of lean body weight, or ideal body weight.
So, protein really confuses me. I read, at 285#, I need to be eating 285g protein/day. But if I only eat 30g/meal that’s almost 10 “meals” /day…. That makes no sense (ie seems impossible)
Hi my Pops just went to Emergency Room 93 yrs old....His heart Dr. has let us know he needs PROTEIN! ...I have been giving him yogurt 15 grams with with a scoop of my Whey protein 30Grams- any other suggestions? thank you Beth
I cant imagine trying to get my protien from plant sources. I would be uncomfortable all the time. My guts would hate me. Id be gassy. And after all that, never truely satisfied or properly satiated . I dont know how vegans do it.
I feel disappointed. I'm a fan of Dr. Lyon, but I was looking forward to an explanation between animal, whey, and plant protein powders. Also, whole foods like beef versus plant foods like soy for bio available protein in your body.
That information is widely available. Beef is a far superior protein source than any plant source by leaps and bounds. Also any milk derived protein powders are going to be superior to plant proteins. This is all well established information.
I am 65 and have gained 7 pounds of muscle, my phase angle has moved two points in the upward direction. I did this without hormonal replacement to prove a point but now I'm concerned about cognitive decline. Since I have not been on hormonal replacement therapy for almost 10 years... will it have any effect, or have I waited too long?
I would stay away from," hormonal replacements", push for natural ways, both my grand mothers lived to be 100 , never did "hormone replacements" & their mental snaps seemed pretty strong & im sure they wiped their own ass till the day they died. You seem to be on the right tract, stay the course. And with that being said, lets not let our stomachs rule over us ! ;)
I had a question regarding the 30 grams of protein per meal recommendation. If I eat only three meals a day, that’s only 90 grams of protein, well short of the 1.2 grams of protein per pound of body weight. Do I add a fourth “meal” or just snack? I’m not sure how this is practically implemented.
I was wondering if the people who lost muscle just gained it back once they were out of the bed? If you can lose muscle that easily can't you gain it back?
We could feed the population of land wasn't hoarded by ultra wealthy controllers and people were able to homestead. Same old story for thousands of years.
I can't believe this women studies muscle n is n "expert" on building n maintaining muscle n she doesn't work out.....great example when she's using her kids as n excuse not to
So single-dose exogenous KETONES will typically raise beta-hydroxybutyrate levels within about 15 to 20 minutes, and they'll tend to stay elevated for up to two hours."
A bit presumptuous for your guest to say “nobody really knows “ , regarding whether a sustained response to protein synthesis. I do appreciate the interview because their are older women who might find listening to female researchers specific recommendations.
