How Much Protein for Osteoporosis and Bone Health?
ฝัง
- เผยแพร่เมื่อ 29 มิ.ย. 2024
- I ask Dr. Keith McCormick how much protein he recommends to optimize bone health and osteoporosis.
00:00 Introduction
00:41 How do you get your daily protein?
03:12 Are smoothies a good source of protein?
05:25 Should you have your protein at different times of the day?
RECOMMENDED PROTEIN SOURCES
Moss Nutrition
www.mossnutrition.com/
Amino Meal Select
tinyurl.com/2dk8trh2
SarcoSelect DF
tinyurl.com/4354petp
EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
--------------------------------------------------------------------------------------------------------
bit.ly/3vU2XWA
--------------------------------------------------------------------------------------------------------
PERFECT POSTURE COURSE
--------------------------------------------------------------------------------------------------------
bit.ly/2SZx7t9
--------------------------------------------------------------------------------------------------------
BALANCE TRAINING
--------------------------------------------------------------------------------------------------------
bit.ly/34SCIUx
--------------------------------------------------------------------------------------------------------
FLEXIBILITY TRAINING
--------------------------------------------------------------------------------------------------------
bit.ly/3wZN6pH
--------------------------------------------------------------------------------------------------------
SUBSCRIBE TO THIS CHANNEL
--------------------------------------------------------------------------------------------------------
bit.ly/2ygFcPA
-----------------------------------------
FREE COURSE on OSTEOPOROSIS and EXERCISE
-----------------------------------------
bit.ly/38MzUbG
-----------------------------------------
BOOKS
-----------------------------------------
melioguide.com/products/books/
Exercise for Better Bones - Osteoporosis Exercise Program (Book)
amzn.to/38K37UI
Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)
amzn.to/2TZVk0L
Strengthen Your Core (Book)
amzn.to/36xDvc1
----------------------------------------
VIDEO HOME WORKOUTS and TRAINING
----------------------------------------
melioguide.com/products/videos/
-----------------------------------------
FOLLOW MARGARET
-----------------------------------------
Website: melioguide.com
Facebook: / melioguide
Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. - แนวปฏิบัติและการใช้ชีวิต
How much protein do you need as you age?
Running is catabolic compared to heavier resistance training, and as we get older 1gm per pound ideal body weight is better. I believe my osteoporosis came from thinking the low govt recommendations for protein that I followed after being a vegan for several years as a young mom (when a need for protein was poo pooed). Trying to be consistent now. Once I doubled my protein, my hair loss reversed (was needing hairpieces and headed toward wigs), something not even my functional medicine md mentioned increasing. Hoping it is doing as much for my bones as it did for my hair! Staying low carb has helped my digestion (goodbye gerd). Didn’t know sweets and starches interfered….
pasture raised eggs, beef, chicken, bison, liver, tofu, natto, hemp seeds, .cottage cheese, sheep cheese, goats, etc..
Get protein and amino acids from your food not powders. Beef, chicken etc.
I've read that people over 50 need significantly more protein because our digestive systems don't uptake protein as well as when younger, so it seems like 70g/day is low for an older person.
Thank you! This is exactly what I needed to hear. My trainer at the gym has me at 150g of protein weighing at 145 lbs trying to build muscles.
150 lbs body wt--> 75 gms of proteins, it's about half our weight in lbs --> the amount of grams of protein. Easy to remember. Thanks!
What about plant proteins? Are plant proteins just as good as animal proteins for bone health? I personally enjoy plant proteins more than animal proteins, I don't like eating meat in fact I've been eating less meat I feel better physically with less meat but is that good for my bones?
I love vegan protein powder
I really don't like whey protein at all but I do use it once in awhile, I'm not vegan or vegetarian but I do eat more plant-based, are plant-based proteins as good for bone health as animal proteins?
I prefer plants too - Peter Attia the well known longevity expert says animal protein is better yet I know lots of totally plant based men and women who are in great health, I think if you do it right plant based can be done, but it seems controversial.
@@Candleflower42 but do you think plant-based foods plant-based proteins are just as good for bones as eating meat eggs and fish??
I enjoy my plant-based meals but honestly when I eat animal based food I'm not enjoying it it's more like a chore, but I've cut back on meet I'm still eating eggs dairy and fish
I like cheese but I don't like yogurt and cottage cheese but I do eat those things but I'm just trying to find out if plant proteins are just as beneficial for bone health and muscle as animal proteins because animal proteins have a lot of hype on them
@@daysoftheboo I really can’t say. Some of the medical folks say animal is definitely better and I think I heard one plant based advocate admit there was something to that but that it was very little advantage and that plant based is still the better way to eat for health. I do get whey protein powder and eat deli Turkey on occasion, and yogurt but otherwise pretty much plant based. I think if you’re including eggs dairy and fish that’s pretty much animal protein. Check out Rip Esselstyn TH-cam channel Plant Strong or Chef AJ - there are many others like Joel Fuhrman and in April John and Ocean Robbins put on a Week long food Revolution talks - just do your research and then decide. Good luck!
Good interview. Do you need a provider sign on for the moss site for protein powders? I wonder what his thoughts are on drinking soymilk for extra protein?
1.2 - 1.5 g protein / kg body weight and collagen is an animal protein - carnivore ~ 1.5 yrs best ever eating style cook from scratch for healthier food - former registered dietitian here
What would you recommend for someone like me that can’t really excersise due to severe emphysema and severe osteoporosis
I’m approximately 7.5 stone
I do try to eat protein each day when I can get myself to eat enough because when I’m struggling to breath and my lungs feel inflated eating is very difficult I feel full before I start
Breakfast I eat porridge with semi skimmed milk and a teaspoon of chia seeds
For lunch I always eat half an avocado pear to take my vitamin calci- D 1000 given by gp and will have normally 2 boiled eggs and a tin of fish if I can manage all that
Somedays it will be egg salard with the advocado
My main meal will be stir fry with chicken and later I drink a probiotic because I take antibiotics as a maintenance 3 times a week
I also have to drink ensure shakes if my portion size is very small but only 1 a day
I try very hard to have vegatables like Mediterranean veg with a chicken fillet but again very small portions
So I m thinking I need a protein powder but which one and how much for someone that doesn’t excersize apart from short walk in the house
I do toe and heel drops as often as I can but my calf muscles are so weak now and arms are terrible
I’m 63 and feel a good 10 yrs older
My hair is very thin and my skin is looking very old and dry
My gp doesn’t help and I fact doesn’t know about vitamin and minerals
The nutritionist just gave me ensure drinks to take 3 times a day but I only take one unless I don’t eat anything
Please can you advise me on what I need to do please
I eat
I mainly eat chicken which will be a stir fry and add chia seeds just a teaspoon
Hello! Please consider HRT- hormone replacement therapy. If you are taking Corticosteroids for your emphysema, it affects your bones negatively. I have to take corticosteroids for asthma so HRT is essential for me to protect my bones. HRT also helps protect against heart disease, osteoporosis, and dementia. Please read "Estrogen Matters" by Dr. Avrum Bluming.
Look at making your own chicken bone broth to drink. It's easy on the tummy and adds collagen to your skin and hair. Also, it's very nutritious.
If you are able to have olive oil ,mix that up with your avocado 🥑 add some freshly chopped up basil leaves 🍃 and coriander.
Oh man, I have no idea how, well for me, you can eat that much in a day and no thanks protein drinks smoothie's yuk. I usually eat one main meal a day and I am full all day, with nut snacks in between.
Dr Donald Layman recommends 1 gram per pound. He also talks a lot about type and timing. He will tell you about experiments he has done that lead him to his conclusions. I recommend readers check Dr. Layman recommendations out and decide if he makes a good case. Dr Peter Attia, Dr Andy Galpin, and even though he may be a bit of a jerk, Dr Layne Norton have good information.
Actually Don Layman says 1.2-1.6g per kg per day, and 3g leucine at breakfast (as part of total protein) in order to stimulate muscle protein synthesis (which is what he is focused on). He says can go more, but personally goes for 1.4-1.6 I believe. It is the others that go to 1g/lb... but none of them are talking bone specifically.
@@sheryl3268 muscle, bones and longevity go altogether...low muscle mass is a big problem because after a certain age it is extremely difficult to build muscles and you get sarcopenia
I thought your body, muscle need rest? Rest days.
He is not saying what he is using