Happy New Year everyone! Sorry for the delay in publishing the first video of 2024, I wanted to make sure that it was a BANGER. 💊 MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin 📜 Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
I think the first step is determine the marginal caloric need. Then decide the mix based on age and health: carb, fat, protein. The young should be higher on protein. The adult should lean carb (of the low GI variety). And cm x .75 is way too high. That would mean the average man/woman at 170cm x .75 = 135g of protein is ridiculously way too high. That's over 1 lb of beef a day. Also if ideal target is 20 to 25g protein per meal, that says ideal is 60 - 75g. Again showing the 0.75 factor is way too large. Fat should be saturated and monounsaturted to ensure higher omega 3 vs omega 6. With more protein from plant sources unless in younger population meat is necessary to meet higher protein demand while ensuring proper metabolic number of calories. I believe your protein recommendations are way too high. And protein intake is not the key to immunity (unless a disease state is already present). It's fiber (found in plants) to ensure proper gut bacteria.
We know that puting aminoacids that absorb for 5 minutes into every drink you take or even taking it every 20 minutes makes the body so much higher quality.
Saw this study analyzed elsewhere. Great info. It works for me. At 78 I have not found that my body is less efficient at making muscle. Ive been in a gym most days since I was 19.
Thanks Dr Brad, I know this information is accurate by how I, at 65, can gain more strength ( noticably) when lifting weights when I have enough protein in my daily diet.
Thank you Dr Brad, from fasting to protein intake, amount required for gym workout, plant-base or not, and the effect on kidneys in long run, you have cleared all my questions I have for years since I have started gym workout decade ago. I have stopped protein intake for a while, and considering introducing it back, and also in internment fasting. I am glad that I get to learn from your research, after Erin Stein’s mentioning in her recent video.
as usual an outstanding video! I tell my friends it is really important to educate themselves about how to maintain/improve their health and how one excellent resource for doing this is to watch Dr Stanfield's videos!
1.62 g per kg of "lean" body mass. Is this lean as in 0% fat or an average lean person (say 12% fat)? If the former, then an 80 kg person, assuming 12% fat, would require 114g of protein per day, not 130g. Still a lot but a big difference.
Thanks for this excellent overview. The one question I would have is over Dr. Longo’s belief that low protein is best (he actually says that protein intake should rise as you grow older to help maintain muscle). His argument doesn’t just rest on the mice studies, but on population level data - it does seem very clear that the Blue Zone areas with high longevity are almost entirely low protein consuming regions. Even on a more local scale if you compare, say southern to northern Italy (low to high protein), or japan to Korea (low to high protein intake), its clear that the low protein consumption areas do better in terms of longevity. There could of course be other factors involved (such as the impact of saturated fats), but while I think the pro-high protein advocates have very strong arguments, I still think there are caveats - I think there is still much to learn.
The Blue Zones have something very important, such as in Sardinia and the religious community in Southern California, and that would be higher levels of exercise, sleep, and also that they belong to strong communities. Sleep and a strong community structure with many supportive relationships are vastly under-rated as important in typical American society.
There are many places that have similarly strong social structures and other pro-longevity benefits but without the longevity. There are clearly other factors at work. As I pointed out, there are culturally similar places to well known blue zone (or just countries with greater longevity), who take more protein, but seem to have less longevity. Thats why I’m suggesting this question isn’t settled @@JS-mh1fh
@@ktkace, where is the evidence that you will live longer if you eat low protein. There is none. This is all misinformation. It's the other way around. High protein will help you live longer!!!
The new study with 100g of protein in a setting was using casein proteins which are known to be far more slowly than most proteins and so the results may not generalized to other sources of protein.
This is probably the most debatable longevity subject right now, diferente points of view (with research in hand). Quick question, is the mortality rate for low protein intake associated JUST with fragility or are there other associated causes ? Thank you Dr. For putting this controversial subject out there 👏👏
it isn't really that controversial. It's just that some pundits mistake humans for mice. Humans need higher protein intake than mice in order to thrive.
My step father is a long time vegan, and he suffers from frailty, weakness, low energy, lack of motivation, mood swings, memory problems and impotence. All classic signs/symptoms of low b12, leucine, and insufficient protein. I've tried to get him to, at least, supplement a protein shake and b complex vitamins either with, or in-between meals, but he stubbornly refuses.
@@coffeetalk924Bizarre a vegan not taking b12 at this point. Is he religious or in a cult or something? Because every sane vegan/vegetarian knows and preaches how important is to take b12 and also have a good legume intake.
Interesting video, thanks for the clarity. It's good to know spacing protein isn't too important. I hear a lot about protein for muscle building but I always wondered about it's effects on cardiovascular exercise, adaptation and recovery. Have you ever considered doing a video about that?
Agreed, would be great to see a well-researched overview of this. I found this meta-analysis on cardiovascular outcomes according to protein intake alone, which found no significant difference: www.ncbi.nlm.nih.gov/pmc/articles/PMC10058321/ But here's an experiment on obese, middle-aged adults which varied the protein content of their diet while all participants were on an exercise program. It showed that in conjunction with exercise, the high-protein group had greater improvements in fat mass, lipid profiles, insulin sensitivity, glucose tolerance, and inflammation: www.ncbi.nlm.nih.gov/pmc/articles/PMC8415300/ More research is needed, but I suspect that protein does have synergy with cardio, based on both theory and the evidence I've seen.
Very informative, thank you. Since pretty much your whole body is made of protein, I was wondering about the amount of protein the other parts of the body needs on a daily basis. It seems most studies only talk about how much you need to build muscle or effect lifespan, but not over all body requirements. For instance, I read that the body first uses protein in vital places, such as internal organs, bones, tendons, skin etc. and then uses the rest available for building muscle. The article said that most of the protein you eat doesn't even end up in building muscle. Is that true?
One part I wasn’t able to connect, you mentioned a study that found improved longevity with higher protein intake that was plant based, but it seems you advocate more for animal protein with higher Lucine content, and you mentioned in the beginning of the video Lucine being an activator for M-TOR which is something we want to inhibit, can you clarify this part. Thank you
Dr. Stanfield. In this video you strongly recommend including leucine which is very potent M-TOR activator and state that this is very important for muscle synthesis, while at the same touting rapamycin an very potent M-TOR inhibitor as a longevity agent ( and planning a human study with rapamycin). You cannot have it both ways. From observational diet studies in blue zones my approach is to use mostly plant protein and collagen (leucine poor) and confine animal protein to once a day to minimize M-TOR activation for most of the day. That would be an interesting study. BTW, at 155 lbs my goal is at least 150 gm of protein, about 100 gm from plant source (soy, pea and other legumes, grain) and 50 gm from animal source (greek yogurt, fish and some lean meat). I lift weights about 3 times a week and in the past year I almost doubled my weight on chest press (90-160 lbs).
I also thought about all you said. Interesting to know that you have gained more muscle! I would add a celebratory barbecue on weekends to your diet though :p
I began use your vit. supplements and I honestly believe I feel better than when I hit high loads of daily sups. Thanks for your work and advice, I am better for it. Mike
We need the 100g study done with more variation. It needs to be tried with multiple protein sources. Casein is a slow-digesting protein so of course its availability will be extended throughout the day. Ideally we’d study whey isolate, whey concentrate, soy isolate, meat, fish, fowl, eggs, and whole veggie sources. Not only that, but a morning, afternoon, and evening feeding variation. We should also do a 33.3/33.3/33.3 50/50 and 100 split to see what’s most effective for each source of protein. I have a feeling we’ll see quite the difference in effectiveness per-source in different windows. For example, whey isolate will probably do best multiple times a day, whereas whole food sources and casein will probably do best first thing in the morning or a couple hours before sleep in one big dose. If I had to guess, a 50/50 split or a 1/3rd split between breakfast lunch and dinner will probably end up best across most protein sources. Whey isolate is a bit of an outlier due to how quickly it’s absorbed and casein is on the other end of that outlier-factor. More than 3 protein-heavy meals a day seems like it could be problematic for absorption just due to not giving your gut a break. I know it’s popular with lifters but there’s probably better ways to achieve it when not solely relying on whey isolate.
The conflict between mTOR inhibition for longevity and high protein intake for muscle building and longevity had always confused me. Would you please do an in depth video discussing this issue? I think a lot of people would have the same question.
its basically a trade-off you gain more muscles by higher protein intake but loose life span , by eating meat the bioaviability is better than in plant based food thats why plant based diet correlates better with longevity.
@@dannywlhungactivation of mTOR and reduction in autophagy is one mechanism by which a high protein diet may cause a reduction in lifespan. Of course no one knows in humans since these experiments can’t really be done in humans.
@@dannywlhung The lack of bioavailability of protein in plants is not what causes increased longevity. Could you provide a source. It sounds like you just made this up. Also, the lack of bioavailability of protein in plants has been highly exaggerated. It's no worse than 90%. Vegans do get less protein than meat eaters. According to the EPIC-Oxford study, vegans get 0.99 g/kg compared to 1.28 g/kg in meat eaters. Yes, I agree this could be a factor in increases longevity, but not due to bioavailability.
@@dannywlhungTo make things ridiculously simple: we produce daily a ton of wrong proteins and also damage our own with normal metabolic process. As we age,it increases even further. This cripled proteins acumulate and are basically involved in all kinds of important cronic disease (diabetes, Alzheimer, cancer etc). Body has systems to clean it but if we are constantly receiving aminoacids from food this systems switchs off. It needs to "crave" protein to go hunt within itself.
I think you overstate the relevance of a high protein diet to longevity, especially in regards to those not lifting. There are other measures of lifespan based on things like vo2max rather than just (grip) strength. If you are active in some sport, that is gonna make you resilient and strength training is only one way to do this. I lift, but I don't think the evidence is there over swimming, biking, running, etc, and would suspect social/team sports like football, tennis, volleybal are even better for lifespan.
Rackets sports seem to be good for longevity. Probably because it’s a mixture of speed, flexibility, cardio, strength and hand eye coordination, with the social aspect thrown in. It’s a combination hard to beat. 🏸
Dancing is another grreat exercise often left behind. Works muscles, cardiovascular and also memory, balance, elasticity etc. I lift too, and I agree that there seems to be some hype over weighlifting probably influenced by both the whole "fitness" industry and the vanity of all of us lifters, that love the bodies we get from this kind of training.
I have nothing against protein powder, but feel noticeably stronger/sharper/more energetic getting my protein on eggs/meat/salmon than I do on protein powder with same protein/calories.
Brad. I don’t think you looked at that mouth study closely. It did not show that the lower the protein longer the lifespan. The second third and fourth longest live groups all had high protein. That study frustrated me greatly because the conclusion taken from it was not accurate to what the data actually suggested. I wish you would go over that again a little more closely and share it. Thank you.
I would love to hear your opinion on IGF-1 as an anabolic and inflammatory marker and how you position it with increasing protein intake and if you think that fasting has a beneficial effect on it, since youre not the biggest advocat of intermittent fasting. Cheers from a MD from germany.
Here’s a question I have: is the protein recommendation based on total body weight or just skeletal muscle mass? I track body composition on a bio electric impedance machine because it’s what I have access to. This is a question that popped into my head recently. Should protein recommendation be based off of body weight which includes fat mass, skeletal mass, body water, etc or should it just be based off of the skeletal muscle mass?
I tend to try to get over 100g of protein per day. Often breakfast is 5 xlarge organic eggs as an omelette with streamed veggies and sprouts (30g). Then I'll make a large shake with 80g of protein (whey isolate) with berries, fruit, nuts and water and drink half of it and refrigerate the rest for later in the day. Other alternatives are high protein yogurt which I do sometimes, mixed unsalted, roasted nuts, sardines and other fish etc. It's not too hard.
Great information, thank you! I wonder how safe high protein intake is for those of us who have only one kidney. My kidney is healthy but I was told to eat a low protein diet by my kidney doctor.
Daily protein (grams) = Weight (pounds) x 0.726 For obese people the formula uses height to determine daily protein intake (not weight), so Daily Protein (grams) = Height (inches) x 1.875
Protein metabolism is rate limited by cholesterol. Adding cholesterol reverses lifespan declines involved with high protein diets, proven in studies from fruit flies to mammals. High protein diets increase fertility but depletes sterols and esterase expression, which can be normalised by carnitine and cholesterol.
My guess is that animal protein lowers life expectancy mostly because it comes in a package that increases cardiovascular disease and cancer risks etc. It makes perfect sense that plant protein is not associated with lower mortality because plants are consistently linked to higher life expectancy, just like meat consumption in general is linked to lower life expectancy
@@sanport9642 I prefer organisations that are looking at all available data and giving us estimates based on the totality of evidence. WHO. Heart Associations. Dietitians Associations. National health associations and even Universities etc. Basically everyone that looks at the totality of evidence says the same thing, and that is more plants equal better health outcomes and less plants equal worse health outcomes. With this in mind its very hard to take anything serious from people that claim plants are harmful and meat is somehow the answer.
@@WinterGK please consider the sources you reference. These are not reputable sources and their conflicts are well documented. Universities? Like Tufts Univesity that claim Lucky Charms Breakfast Cereal offers more nutrition than eggs? You are living in a dated paradigm. The abysmal condition of general health today is a reflection of these policies. Plants are "fun" and certainly deserve a place on the plate, but there is no more perfect human food than a healthy animal. Prioritize animal protein for optimal health. If Governments subsidized meat and eggs like they subsidized corn, wheat and soy - the overall health of our planet would benefit.
@@GermanCarFan22 Are you telling me that all health organisations are corrupt and most universities globally? ... and that when I compile studies myself and clearly see that almost all edible plants are always associated with higher life expectancy in every single study irregardless of who does it, ... Meanwhile higher meat consumption is associated with worse health outcomes in the majority of studies... But somehow meat is the greatest food... Also, the animal agriculture is subsidised multiple times more than anything else. You should know that 70% of all plant agriculture is animal feed and subsidised specifically for the animal agriculture industry. Meat industry associations also are some the worlds largest lobbying industries. Why do you think people in low carb/carnivore circles are not shown the totality of evidence and are taught to disregard everything that isn't positive towards meat... Like the whole science of epidemiology, and most studies in general...and health organisations... And apparently schools
Thank you for this informative video! I was wondering about the safety of taking protein powder when already having higher uric acid levels. I'm wondering whether protein powder elevates them even more. Can you say something about that? Thank you so much! 😊
I m experimenting with vegan protein powders at the moment. I bought a uric acid meter so I can control my uric acid. It is very cheap. I was concerned because of all the purins in plant protein, so far it seem ok, uric acid yesterday was 3.8 .
Let's state pounds as well as kg as its a pain for us to have to convert ourselves - in my writings I always give both in consideration for my readers who are metric illiterate
In general terms I agree, especially since been in Europe I usually have to convert Imperial to Metric units most odd the time. But anyway today it’s easy to just ask google for a conversion on the fly (or one of a myriad of AI around).
I still think this topic is more complicated than discussed. I have RA and my inflammation is activated when I consume too much protein, both animal and plant based. I do supplement with BCAAs after training, but no other time because MTOR is indeed tied to aging.
Did anybody understand what "lean body weight" refers to here? 1.6 grams of protein per kilo of "lean body weight" leaves me in the dark as to how to calculate the latter from the weight I see in my bathroom scale and, since I'm not overweight, the alternative method based on height doesn't help me either.
There are so many conflicting studies when it come to protein. Professor Christopher Gardener is very interesting to listen to. ZOE has a great interview on TH-cam, he says that high protein is a myth and so do a lot of other experts. Mothers breast milk, the perfect food, for wonderful little babies, has approx 1.3grams per 100ml, and babies grow like weeds on that small amount of protein. Personally, I've found it's best to find what works for you as we are all different. High protein might work for some but others like myself prefer a lower protein diet.
I hear this every time, do the math. A baby is an example for a high protein diet. Drinking 700 ml of milk a day, it consumes 9,1 g of protein every day, with like 5 kg! Thats 1,8 g of protein / kg body weight and therefore a high protein diet!
I mix my protein mostly of plant protein and fish. Protein from fish has shown to be associated with longevity as well, and good health outcomes. I only eat red meat or poultry very early, for special occasions. By mixing high quality plant protein with fish protein, it allows me to still get plenty of high quality protein whole also the benefits of plant protein. The fish is higher in some of the sulfate amino acids so it is good ‘insurance’ when I mix it with soy/tofu/silken, for example.
At the beginning in the BMJ article mentions that the effect of plant protein in longevity is bigger. But at the end you recommend animal protein because of leu content.
It all depends on the bio availability of the source taking 50grams of whey or aminos is useless because its in your blood whitin one hour so too much! 50grams of slow protein or meat is just fine because of the slow uptake(digestion)of the protein.
Very dubious message. mTOR and all its activators do decrease lifespan, including in humans. We are not different to mice in this regard. The focus should be on stopping muscle break down, not muscle gain, which are two different goals.
Spot on.Training is by far the biggest modifiable factor for muscle growth. Rate of gain between sufficient (rda) and higher intakes is not that different. Short term it builds faster but what about long term? I'm thinking mtor cycling might be the best compromise. Highish protein on weight days and lowish protein on other days. Mtor effect on aging is real. Low methionine also important. Wfpb, weights, cardio, vit d, omega 3, b12.
@@srhtcn that's exactly the point. Muscle gain and muscle loss prevention are two different goals. Muscle loss is primarily driven by factors like visceral fat, inflammation, mitochondrial disfunction, poor sleep, calorie deficit and other important factors. Arguably, these are more important to address, if the goal is increased lifespan. Rather than trying to make up for this with the focus on muscle gain, causing additional mTOR activation
As opposed to this 6:37 - you need protein immediately after workout with the same amount (50/50) of fast carbohydrates and some fat. This is because both protein and fat maximize insulin spike which we need immediately after workout to counter muscle catabolism.
Eat more ptotein days you lift, other days eat less. Varying protein intake makes perfect sense since that's how we evolved to eat. We got a lot of protein from meat after successful hunting and less when not successful Fasting was notmal back then.
If you have other sources of protein it will balance out. I read a technical article that worked out that up to 30 grams of collagen could be used as a protein substitute
Eating regular protein 25-35 g per meal Q 3 -4 hrs is better than eating in 2 meals like 60 g per meal for 80 kg. Extra protein can’t be restored as a protein but will be restored as a fat or go to waste. Having said that Rest and exercise with progressive overload is equally important along with meal to build muscles. Plant based protein are good but is not as effective as Meat protein from Beef, Chicken, eggs, fish etc. if you take meat protein : plant based protein ratio for your protein need. You have to eat little extra plant protein to match the target protein need . Good luck gaining those Gains 💪🏻 👏🏼👏🏼
In Dr. Greger's new book How not to age, he and his team reviewed literally thousands of research papers and came to the conclusion that staying closer to the .8grams per kilogram body weight is the way to go and lowering Leucine and particularly methionine is supported by the whole of the literature.
Dr Greger s book is interesting but à lot of propaganda against meat and proteins . So reductionnist in his vision , even considering Lay's chips healthier than chicken.
Personally, I consider 1 g/Kg the most reasonable amount of protein (at least >75% from high-quality plant sources like beans, to limit methionine). I think this amount strikes a perfect balance between muscle building and longevity. The maximization of protein for muscle building is a wrong line of argument. Using such a rhetoric I can prove that we should max calorie intake because it helps build muscle, moreover, insulin signaling also has profound benefits for muscle protein synthesis. But nobody advocates eating an excess of calories because of "muscle building benefits".
@@robertusga Yep, Dr. Greger is biased, it's obvious. But he doesn't dismiss conflicting evidence but tries to reanalyze them. The opposite camp keto/carnivore has a much much worse tendency to tribalism and dismisses actual science based on their agenda. The current scientific consensus is that plant-based or plant-predominant (like Lacto-vegetarian etc.) diets have some health benefits compared with other diets that include significant amounts of animal products.
Your example calculation of protein amount is based on total mass not lean mass. A person that weighs 80kg doesn’t have 80kg of lean mass. Many adults have a 30% body fat percentage so an 80kg person would have about 56kg of lean body mass. Even a fit athlete will have 10% body fat.
I'm surprised you didn't mention Glycine. If people are to adhere to this recommendation, especially if they decide to eat animal meats, isn't there a risk of methionine increase over time? this methionine may then over long periods (years) increase homocysteine levels. Maintaining a diet with adequate glycine levels can reduce that risk. As our diets are generally low in glycine it is considered relatively safe to supplement glycine. The body may require as much glycine as 12g per day. Of course, it may be better to eat whole foods that are higher in glycine content. I think it's known that the human body will produce up to 6g of glycine per day (from other aminos), so it may be sufficient to just supplement with 6g of glycine rather than the whole 12g. Glycine is known to help in the creation of collagen, promote glutathione, lower some inflammatory profiles, and much more. Any comments on Glycine/methionine/homocysteine concerning protein RDI Dr Brad?
Fact 95% of people resident in old folks homes and there because they are too physically weak to look after themselves. Weight bearing exercise and a high protein diet would help most of them long before the damage is down. They may indeed live longer not eating meat, but who wants to be sick and in pain for a extra decade,building and sustaining muscle mass and improved testosterone will make you a hell of a lot happier
But the point is how much enhanced protein really guarantees it compared to a normal diet with weighlifting. Have those elderly started lifting decades before,they would be fine.
great video! However, why use the person's height for quick calculation of needed protein intake since body types vary dramatically. People of same height can have a huge difference weight due to innate body type-ectomorph, endomorph and mesomorph? My friend is 185 cm and weighs 66kg. I m 169 cm and weigh 73 kg (muscular type). Your videos are are critically informative thus would suggest a correction. Much appreciated.
'Adventist vegetarian men lived 9.5 years longer and women 6.1 years longer than California men and women, respectively.,' - The Adventist Health Study, 2005.
The study on the 100gm consumption has a lot of holes in it I believe. Primarily it only contrasted 100 vs 20 something grams. If it's the one I think it is, it says very little.
"Science has known for some time that eating too much, in particular protein, reduces lifespan; and now we know why," he said. "Our team demonstrated that increased nutrient levels speed up protein synthesis within cells. The faster this process occurs the more errors are made...Since this link also operates in humans, our findings show how lower protein consumption could promote longevity in people." South Australian Health & Medical Research Institute Feb 19, 2019
I think the keyword there is "COULD". Mice and humans are very similar creatures, but we are not identical. So it may or may not be relevant to humans, and may come at a price (less muscle/LBM) that isn't worth it for humans overall.
My theory is as you age you would have to uptake the amount of protein. Taking 1.6g per kg is probably ample at 40 but at 60 I think you would have to take 1.8g per kg just to maintain muscle mass. I think more studies on how much protein to take, at various ages as you age would be helpful.
yeah, I've seen a study or two essentially saying that's the case. The explanation I've heard that makes sense is that the body becomes less efficient at protein synthesis as people age, so they need more protein input to get the same output.
One fact about the 0.8g per kg is that's a, one tailed statistic of a mimum for 97% of the population. Meaning a great deal of people require much less.
It seems that the lean body weight and the usual body weight are mixed in calculations several times which have lead to wrong dose calculation results. Calculators say that for my weight 72 kilos and height 189 cm my lean body mass is ~55. 55 × 1.6 = 88g of protein. But if I use the simplified formula from the video 189 × 0.75 = 142g. Significant difference.
Many thanks for addressing this topic so well. For the rookies, is there an easy way to estimate the protein intake in our diets, can it be measured the way glucose can (smile)? I cringe when thinking I have to start scanning food labels (anyway, most foods I eat do not have labels, they are freestanding 'natural' groceries), estimate portions, it is very tedious. We should not become victims of our own success (spending our lives crunching data to live better/longer), please comment. How about a protein 'CGM', any time soon? A lazy thought
You should weight your food. Ex: 200 g of steak is 50 g of protein. 3 big eggs are 21 g of protein. It's the kind of work you should put in at first but after a while you learn what enough protein look like in a day
Only part I don’t like. Is eating every 3 hours. I eat every 1 meal every 24 hours consume 140-180 grams of protein. 2900 clean calrioes. Once a week I eat 2 meals once a month 72 hours fast. I feel great and I’m not a salve or addicted to food
80 kg body weight for average male would be around 62-64 kg of LBM, which translates to around 103 grams of protein. Also, you can reduce mTOR activity by eating lower number of meals per day, something that should be researched IMO. It might be, that two meals of ~50g protein would provide a great balance of both longevity and muscle tissue retention.
I have difficulty eating 0.8 g of protein per kg of body weight. I have Hemochromatosis and can't eat a lot of beef. I do eat lots of protein foods every day like eggs, Greek yogurt, and other things. All I get is weight gain from eating so much. Very frustrating.
When you state the recommended amt of protein per day, I assume you mean high quality protein or does any quality protein qualify? Shouldn't it be determined by amt of adequate amts of each amino acid in the extracellular pool?
Thank You Dr Stanfield. I do want to ask you about CREGAATINE. It is a type of Creatine that has an added substance that increases absorption. I've asked many supplement youtubers and Health Doctors, etc for info about this and none hare replied. Please don't ignore my plea, tell me something about this, even if it's just an I don't know.
You say it does not exist. Please check out the videos that are coming out about it. Here is one, Thanks for replying. most of the time, if fact all of the time I'm ignored. Is Guanidinoacetic acid (GAA) a better form of creatine? Jerry Brainum 48.4K subscribers @@ChillFantasticFive This is one of many videos about it. Like Dr Brad, he refers to studies etc. I don't want to poison myself, i respect Dr. Brad so please continue to respond, let's talk about this please.
@@willcook403 Thanks Willcook. I really appreciate your reply. I've been totally ignored by most. I don't want to poison myself so I will respond to Dr Bradd's response. Here is just one of the youtube videos I got my info from. I also bought some cregaatine. Maybe it's a scam, I don't know. Here is the link. CreGAAtine is up to 8.5X Times More Effective Than Creatine Monohydrate! CreGAAtine Australia 23 subscribers I'll send you more links in a minute.
Happy New Year everyone! Sorry for the delay in publishing the first video of 2024, I wanted to make sure that it was a BANGER.
💊 MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
📜 Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
UK is out of the eu, so if you order it from Europe you have to pay vat twice and customs tax. You should distribute it from a country inside the eu.
Are microvitamins suitable for vegetarians?
I think the first step is determine the marginal caloric need. Then decide the mix based on age and health: carb, fat, protein. The young should be higher on protein. The adult should lean carb (of the low GI variety).
And cm x .75 is way too high. That would mean the average man/woman at 170cm x .75 = 135g of protein is ridiculously way too high. That's over 1 lb of beef a day.
Also if ideal target is 20 to 25g protein per meal, that says ideal is 60 - 75g. Again showing the 0.75 factor is way too large.
Fat should be saturated and monounsaturted to ensure higher omega 3 vs omega 6. With more protein from plant sources unless in younger population meat is necessary to meet higher protein demand while ensuring proper metabolic number of calories.
I believe your protein recommendations are way too high. And protein intake is not the key to immunity (unless a disease state is already present). It's fiber (found in plants) to ensure proper gut bacteria.
How do we buy your microvitamin in New Zealand ??
We know that puting aminoacids that absorb for 5 minutes into every drink you take or even taking it every 20 minutes makes the body so much higher quality.
Saw this study analyzed elsewhere. Great info. It works for me. At 78 I have not found that my body is less efficient at making muscle. Ive been in a gym most days since I was 19.
@@user-qh5nm7di2r lifting weights! ☝️
Happy new year. To maintain muscle mass is crucial to optimal aging.
Thanks Dr Brad, I know this information is accurate by how I, at 65, can gain more strength ( noticably) when lifting weights when I have enough protein in my daily diet.
Mark, I'm seeing this post 7 months later. Maybe today's video by Dr. Stanfield can help you out.
At 3:46 : "So, if you're a beast...", am I a beast? Hell yeah, I'm a beast!
Oh wait, he meant "obese", nevermind.
Thank you Dr Brad, from fasting to protein intake, amount required for gym workout, plant-base or not, and the effect on kidneys in long run, you have cleared all my questions I have for years since I have started gym workout decade ago. I have stopped protein intake for a while, and considering introducing it back, and also in internment fasting. I am glad that I get to learn from your research, after Erin Stein’s mentioning in her recent video.
I’m glad to see myself on the thumbnail 🙏❤️
as usual an outstanding video! I tell my friends it is really important to educate themselves about how to maintain/improve their health and how one excellent resource for doing this is to watch Dr Stanfield's videos!
GREAT VIDEO. I'm glad youre getting lots of views and youtube success.
1.62 g per kg of "lean" body mass.
Is this lean as in 0% fat or an average lean person (say 12% fat)?
If the former, then an 80 kg person, assuming 12% fat, would require 114g of protein per day, not 130g. Still a lot but a big difference.
A body composition analysis will give you your lean body weight.
Thanks for this excellent overview. The one question I would have is over Dr. Longo’s belief that low protein is best (he actually says that protein intake should rise as you grow older to help maintain muscle). His argument doesn’t just rest on the mice studies, but on population level data - it does seem very clear that the Blue Zone areas with high longevity are almost entirely low protein consuming regions. Even on a more local scale if you compare, say southern to northern Italy (low to high protein), or japan to Korea (low to high protein intake), its clear that the low protein consumption areas do better in terms of longevity. There could of course be other factors involved (such as the impact of saturated fats), but while I think the pro-high protein advocates have very strong arguments, I still think there are caveats - I think there is still much to learn.
I am sorry but this is my reply to the nonsense you just wrote.🤣🤣🤣🤣🤣🤣 Blue Zones eat low protein, eh?
The Blue Zones have something very important, such as in Sardinia and the religious community in Southern California, and that would be higher levels of exercise, sleep, and also that they belong to strong communities. Sleep and a strong community structure with many supportive relationships are vastly under-rated as important in typical American society.
There are many places that have similarly strong social structures and other pro-longevity benefits but without the longevity. There are clearly other factors at work. As I pointed out, there are culturally similar places to well known blue zone (or just countries with greater longevity), who take more protein, but seem to have less longevity. Thats why I’m suggesting this question isn’t settled
@@JS-mh1fh
old sedentary + low protein intake = longer (but maybe not better ) life
@@ktkace, where is the evidence that you will live longer if you eat low protein. There is none. This is all misinformation.
It's the other way around. High protein will help you live longer!!!
The new study with 100g of protein in a setting was using casein proteins which are known to be far more slowly than most proteins and so the results may not generalized to other sources of protein.
exactly! that was a major major red flag to me in the study
Exquisite research, Dr. Brad, thank you!!!
This is probably the most debatable longevity subject right now, diferente points of view (with research in hand). Quick question, is the mortality rate for low protein intake associated JUST with fragility or are there other associated causes ? Thank you Dr. For putting this controversial subject out there 👏👏
it isn't really that controversial. It's just that some pundits mistake humans for mice. Humans need higher protein intake than mice in order to thrive.
Repeat w/me kids - you are not a mouse.
Put a piece of cheese on the floor and see what happens. 🐀
@@larrydickman6016This video is garbage. Your height has nothing to do with how much protein you should consume.
My step father is a long time vegan, and he suffers from frailty, weakness, low energy, lack of motivation, mood swings, memory problems and impotence. All classic signs/symptoms of low b12, leucine, and insufficient protein.
I've tried to get him to, at least, supplement a protein shake and b complex vitamins either with, or in-between meals, but he stubbornly refuses.
The 100g protein study was done on humans, fwiw
@@coffeetalk924Bizarre a vegan not taking b12 at this point. Is he religious or in a cult or something? Because every sane vegan/vegetarian knows and preaches how important is to take b12 and also have a good legume intake.
Interesting video, thanks for the clarity. It's good to know spacing protein isn't too important. I hear a lot about protein for muscle building but I always wondered about it's effects on cardiovascular exercise, adaptation and recovery. Have you ever considered doing a video about that?
Agreed, would be great to see a well-researched overview of this.
I found this meta-analysis on cardiovascular outcomes according to protein intake alone, which found no significant difference: www.ncbi.nlm.nih.gov/pmc/articles/PMC10058321/
But here's an experiment on obese, middle-aged adults which varied the protein content of their diet while all participants were on an exercise program. It showed that in conjunction with exercise, the high-protein group had greater improvements in fat mass, lipid profiles, insulin sensitivity, glucose tolerance, and inflammation: www.ncbi.nlm.nih.gov/pmc/articles/PMC8415300/
More research is needed, but I suspect that protein does have synergy with cardio, based on both theory and the evidence I've seen.
A) This video was so much needed, thank you
B) When can we get an AG1 competitor from you?
Very informative, thank you. Since pretty much your whole body is made of protein, I was wondering about the amount of protein the other parts of the body needs on a daily basis. It seems most studies only talk about how much you need to build muscle or effect lifespan, but not over all body requirements. For instance, I read that the body first uses protein in vital places, such as internal organs, bones, tendons, skin etc. and then uses the rest available for building muscle. The article said that most of the protein you eat doesn't even end up in building muscle. Is that true?
Skin looking shiny there, Brad! 🌟
Well Done Dr.
One part I wasn’t able to connect, you mentioned a study that found improved longevity with higher protein intake that was plant based, but it seems you advocate more for animal protein with higher Lucine content, and you mentioned in the beginning of the video Lucine being an activator for M-TOR which is something we want to inhibit, can you clarify this part.
Thank you
Dr. Stanfield. In this video you strongly recommend including leucine which is very potent M-TOR activator and state that this is very important for muscle synthesis, while at the same touting rapamycin an very potent M-TOR inhibitor as a longevity agent ( and planning a human study with rapamycin). You cannot have it both ways. From observational diet studies in blue zones my approach is to use mostly plant protein and collagen (leucine poor) and confine animal protein to once a day to minimize M-TOR activation for most of the day. That would be an interesting study. BTW, at 155 lbs my goal is at least 150 gm of protein, about 100 gm from plant source (soy, pea and other legumes, grain) and 50 gm from animal source (greek yogurt, fish and some lean meat). I lift weights about 3 times a week and in the past year I almost doubled my weight on chest press (90-160 lbs).
I also thought about all you said. Interesting to know that you have gained more muscle! I would add a celebratory barbecue on weekends to your diet though :p
I began use your vit. supplements and I honestly believe I feel better than when I hit high loads of daily sups. Thanks for your work and advice, I am better for it. Mike
We need the 100g study done with more variation. It needs to be tried with multiple protein sources. Casein is a slow-digesting protein so of course its availability will be extended throughout the day. Ideally we’d study whey isolate, whey concentrate, soy isolate, meat, fish, fowl, eggs, and whole veggie sources. Not only that, but a morning, afternoon, and evening feeding variation. We should also do a 33.3/33.3/33.3 50/50 and 100 split to see what’s most effective for each source of protein. I have a feeling we’ll see quite the difference in effectiveness per-source in different windows. For example, whey isolate will probably do best multiple times a day, whereas whole food sources and casein will probably do best first thing in the morning or a couple hours before sleep in one big dose.
If I had to guess, a 50/50 split or a 1/3rd split between breakfast lunch and dinner will probably end up best across most protein sources. Whey isolate is a bit of an outlier due to how quickly it’s absorbed and casein is on the other end of that outlier-factor.
More than 3 protein-heavy meals a day seems like it could be problematic for absorption just due to not giving your gut a break. I know it’s popular with lifters but there’s probably better ways to achieve it when not solely relying on whey isolate.
Great content! Should we be concerned about high cholesterol with high protein (meat) intake? Or it doesn't work that way?
The conflict between mTOR inhibition for longevity and high protein intake for muscle building and longevity had always confused me. Would you please do an in depth video discussing this issue? I think a lot of people would have the same question.
its basically a trade-off you gain more muscles by higher protein intake but loose life span , by eating meat the bioaviability is better than in plant based food thats why plant based diet correlates better with longevity.
@@reneyoo6111 What's the reason high protein intake would cause a lose in lifespan? Mechanism?
@@dannywlhungactivation of mTOR and reduction in autophagy is one mechanism by which a high protein diet may cause a reduction in lifespan. Of course no one knows in humans since these experiments can’t really be done in humans.
@@dannywlhung The lack of bioavailability of protein in plants is not what causes increased longevity. Could you provide a source. It sounds like you just made this up. Also, the lack of bioavailability of protein in plants has been highly exaggerated. It's no worse than 90%. Vegans do get less protein than meat eaters. According to the EPIC-Oxford study, vegans get 0.99 g/kg compared to 1.28 g/kg in meat eaters. Yes, I agree this could be a factor in increases longevity, but not due to bioavailability.
@@dannywlhungTo make things ridiculously simple: we produce daily a ton of wrong proteins and also damage our own with normal metabolic process. As we age,it increases even further. This cripled proteins acumulate and are basically involved in all kinds of important cronic disease (diabetes, Alzheimer, cancer etc).
Body has systems to clean it but if we are constantly receiving aminoacids from food this systems switchs off. It needs to "crave" protein to go hunt within itself.
I think you overstate the relevance of a high protein diet to longevity, especially in regards to those not lifting. There are other measures of lifespan based on things like vo2max rather than just (grip) strength. If you are active in some sport, that is gonna make you resilient and strength training is only one way to do this. I lift, but I don't think the evidence is there over swimming, biking, running, etc, and would suspect social/team sports like football, tennis, volleybal are even better for lifespan.
Rackets sports seem to be good for longevity. Probably because it’s a mixture of speed, flexibility, cardio, strength and hand eye coordination, with the social aspect thrown in. It’s a combination hard to beat. 🏸
Dancing is another grreat exercise often left behind. Works muscles, cardiovascular and also memory, balance, elasticity etc.
I lift too, and I agree that there seems to be some hype over weighlifting probably influenced by both the whole "fitness" industry and the vanity of all of us lifters, that love the bodies we get from this kind of training.
Also rowing seems healthy@@pedro.almeida
Thank you doctor Brad! You answered some very important questions for me regarding my protein intake ❤
I have nothing against protein powder, but feel noticeably stronger/sharper/more energetic
getting my protein on eggs/meat/salmon than I do on protein powder with same protein/calories.
Great video! Very informative.
Sir can u share the best supplements for fibromyalgia and cfs
Brad. I don’t think you looked at that mouth study closely. It did not show that the lower the protein longer the lifespan. The second third and fourth longest live groups all had high protein. That study frustrated me greatly because the conclusion taken from it was not accurate to what the data actually suggested. I wish you would go over that again a little more closely and share it. Thank you.
good info to be aware of
Whey protein? Is it still the best for muscle building?
after workout, because it doesn't take long to be available in the body.
I would love to hear your opinion on IGF-1 as an anabolic and inflammatory marker and how you position it with increasing protein intake and if you think that fasting has a beneficial effect on it, since youre not the biggest advocat of intermittent fasting.
Cheers from a MD from germany.
Great video, Brad. Thanks for the Pea Protein tip. I am two wks into taking the Microvitamin.
Microvitamin? Can you share a link please? Thank you.
very nice and very informative
Nice.
Very helpful.
Great video. Thank you!
Here’s a question I have: is the protein recommendation based on total body weight or just skeletal muscle mass? I track body composition on a bio electric impedance machine because it’s what I have access to. This is a question that popped into my head recently. Should protein recommendation be based off of body weight which includes fat mass, skeletal mass, body water, etc or should it just be based off of the skeletal muscle mass?
great video, thank you
Can I take leucin powder as a supplement and eat less meat/ protein powder?
No
@@DrSMaC69 It would help me a lot to understand why.
God bless you Dr Brad
I tend to try to get over 100g of protein per day. Often breakfast is 5 xlarge organic eggs as an omelette with streamed veggies and sprouts (30g). Then I'll make a large shake with 80g of protein (whey isolate) with berries, fruit, nuts and water and drink half of it and refrigerate the rest for later in the day. Other alternatives are high protein yogurt which I do sometimes, mixed unsalted, roasted nuts, sardines and other fish etc. It's not too hard.
why dont you mix your whey isolate with milk?
@@Arjunarjunskiy whey isolate with water absobs a bit faster. Tastes worse though
@@toraccess does the absorption speed really matter?
I would love to purchase the MicroVitamin... hoping it becomes more affordable at some point.
Please make a video on what a man in his 20's should be doing so that he can stop aging
Great information, thank you! I wonder how safe high protein intake is for those of us who have only one kidney. My kidney is healthy but I was told to eat a low protein diet by my kidney doctor.
wish you would have included the per pound amounts but otherwise great video, as it answered pretty much all the important questions
Daily protein (grams) = Weight (pounds) x 0.726
For obese people the formula uses height to determine daily protein intake (not weight), so Daily Protein (grams) = Height (inches) x 1.875
Protein metabolism is rate limited by cholesterol. Adding cholesterol reverses lifespan declines involved with high protein diets, proven in studies from fruit flies to mammals.
High protein diets increase fertility but depletes sterols and esterase expression, which can be normalised by carnitine and cholesterol.
My guess is that animal protein lowers life expectancy mostly because it comes in a package that increases cardiovascular disease and cancer risks etc.
It makes perfect sense that plant protein is not associated with lower mortality because plants are consistently linked to higher life expectancy, just like meat consumption in general is linked to lower life expectancy
You should check out dr. Ken berry and Shawn baker on this specific subject
@@sanport9642 I prefer organisations that are looking at all available data and giving us estimates based on the totality of evidence.
WHO. Heart Associations. Dietitians Associations. National health associations and even Universities etc.
Basically everyone that looks at the totality of evidence says the same thing, and that is more plants equal better health outcomes and less plants equal worse health outcomes.
With this in mind its very hard to take anything serious from people that claim plants are harmful and meat is somehow the answer.
@@WinterGK please consider the sources you reference. These are not reputable sources and their conflicts are well documented. Universities? Like Tufts Univesity that claim Lucky Charms Breakfast Cereal offers more nutrition than eggs? You are living in a dated paradigm. The abysmal condition of general health today is a reflection of these policies. Plants are "fun" and certainly deserve a place on the plate, but there is no more perfect human food than a healthy animal. Prioritize animal protein for optimal health. If Governments subsidized meat and eggs like they subsidized corn, wheat and soy - the overall health of our planet would benefit.
@@GermanCarFan22 Are you telling me that all health organisations are corrupt and most universities globally?
... and that when I compile studies myself and clearly see that almost all edible plants are always associated with higher life expectancy in every single study irregardless of who does it,
... Meanwhile higher meat consumption is associated with worse health outcomes in the majority of studies...
But somehow meat is the greatest food...
Also, the animal agriculture is subsidised multiple times more than anything else. You should know that 70% of all plant agriculture is animal feed and subsidised specifically for the animal agriculture industry.
Meat industry associations also are some the worlds largest lobbying industries.
Why do you think people in low carb/carnivore circles are not shown the totality of evidence and are taught to disregard everything that isn't positive towards meat... Like the whole science of epidemiology, and most studies in general...and health organisations... And apparently schools
LOL a vegan GURU. Tom Cruise, go out of this body !!!!
The protein rda is actually 2 standard deviations above minimal recommendation.
Thank you for this informative video! I was wondering about the safety of taking protein powder when already having higher uric acid levels. I'm wondering whether protein powder elevates them even more. Can you say something about that? Thank you so much! 😊
I m experimenting with vegan protein powders at the moment. I bought a uric acid meter so I can control my uric acid. It is very cheap. I was concerned because of all the purins in plant protein, so far it seem ok, uric acid yesterday was 3.8 .
Thank you so much for this!!!!
Let's state pounds as well as kg as its a pain for us to have to convert ourselves - in my writings I always give both in consideration for my readers who are metric illiterate
In general terms I agree, especially since been in Europe I usually have to convert Imperial to Metric units most odd the time. But anyway today it’s easy to just ask google for a conversion on the fly (or one of a myriad of AI around).
I still think this topic is more complicated than discussed. I have RA and my inflammation is activated when I consume too much protein, both animal and plant based.
I do supplement with BCAAs after training, but no other time because MTOR is indeed tied to aging.
Did anybody understand what "lean body weight" refers to here? 1.6 grams of protein per kilo of "lean body weight" leaves me in the dark as to how to calculate the latter from the weight I see in my bathroom scale and, since I'm not overweight, the alternative method based on height doesn't help me either.
So what's going on with your proposed Rapamycin/exercise cycling study?
There are so many conflicting studies when it come to protein. Professor Christopher Gardener is very interesting to listen to. ZOE has a great interview on TH-cam, he says that high protein is a myth and so do a lot of other experts. Mothers breast milk, the perfect food, for wonderful little babies, has approx 1.3grams per 100ml, and babies grow like weeds on that small amount of protein. Personally, I've found it's best to find what works for you as we are all different. High protein might work for some but others like myself prefer a lower protein diet.
I hear this every time, do the math. A baby is an example for a high protein diet. Drinking 700 ml of milk a day, it consumes 9,1 g of protein every day, with like 5 kg! Thats 1,8 g of protein / kg body weight and therefore a high protein diet!
Excellent!
I mix my protein mostly of plant protein and fish. Protein from fish has shown to be associated with longevity as well, and good health outcomes. I only eat red meat or poultry very early, for special occasions. By mixing high quality plant protein with fish protein, it allows me to still get plenty of high quality protein whole also the benefits of plant protein. The fish is higher in some of the sulfate amino acids so it is good ‘insurance’ when I mix it with soy/tofu/silken, for example.
At the beginning in the BMJ article mentions that the effect of plant protein in longevity is bigger. But at the end you recommend animal protein because of leu content.
Interesting topic.
It all depends on the bio availability of the source taking 50grams of whey or aminos is useless because its in your blood whitin one hour so too much!
50grams of slow protein or meat is just fine because of the slow uptake(digestion)of the protein.
Very dubious message. mTOR and all its activators do decrease lifespan, including in humans. We are not different to mice in this regard. The focus should be on stopping muscle break down, not muscle gain, which are two different goals.
I agree. I think it comes down to training.
You can't stop muscle breakdown, Only maintain it, which happens by a net positve of muscle gain in regards to breakdown.
Spot on.Training is by far the biggest modifiable factor for muscle growth. Rate of gain between sufficient (rda) and higher intakes is not that different. Short term it builds faster but what about long term? I'm thinking mtor cycling might be the best compromise. Highish protein on weight days and lowish protein on other days. Mtor effect on aging is real. Low methionine also important. Wfpb, weights, cardio, vit d, omega 3, b12.
even weightlifters lose muscle by age. please check the graph in th video again
@@srhtcn that's exactly the point. Muscle gain and muscle loss prevention are two different goals. Muscle loss is primarily driven by factors like visceral fat, inflammation, mitochondrial disfunction, poor sleep, calorie deficit and other important factors. Arguably, these are more important to address, if the goal is increased lifespan. Rather than trying to make up for this with the focus on muscle gain, causing additional mTOR activation
As opposed to this 6:37 - you need protein immediately after workout with the same amount (50/50) of fast carbohydrates and some fat. This is because both protein and fat maximize insulin spike which we need immediately after workout to counter muscle catabolism.
Is there any chance microvitamin could be shipped from within the EU? That would make it a lot cheaper and accessible for everyone within EU
8:41 mentions healthy kidneys. Caution about protein intake for those where kidney function drops with age, for instance.
Eat more ptotein days you lift, other days eat less. Varying protein intake makes perfect sense since that's how we evolved to eat. We got a lot of protein from meat after successful hunting and less when not successful Fasting was notmal back then.
"Eat more ptotein days you lift, other days eat less. "
Do you have a human randomized conrolled trial to support this claim?
Does collagen count as protein?
Not a complete protein. Not for gaining muscle.
If you have other sources of protein it will balance out. I read a technical article that worked out that up to 30 grams of collagen could be used as a protein substitute
Eating regular protein 25-35 g per meal Q 3 -4 hrs is better than eating in 2 meals like 60 g per meal for 80 kg. Extra protein can’t be restored as a protein but will be restored as a fat or go to waste. Having said that Rest and exercise with progressive overload is equally important along with meal to build muscles. Plant based protein are good but is not as effective as Meat protein from Beef, Chicken, eggs, fish etc. if you take meat protein : plant based protein ratio for your protein need. You have to eat little extra plant protein to match the target protein need . Good luck gaining those Gains 💪🏻 👏🏼👏🏼
Excellent video.
That pivotal study used 25 and 100 grams of casein, which is a very slowly digested protein and most people don't eat that.
The study used milk protein, not pure casein...
In Dr. Greger's new book How not to age, he and his team reviewed literally thousands of research papers and came to the conclusion that staying closer to the .8grams per kilogram body weight is the way to go and lowering Leucine and particularly methionine is supported by the whole of the literature.
Dr Greger s book is interesting but à lot of propaganda against meat and proteins .
So reductionnist in his vision , even considering Lay's chips healthier than chicken.
Personally, I consider 1 g/Kg the most reasonable amount of protein (at least >75% from high-quality plant sources like beans, to limit methionine). I think this amount strikes a perfect balance between muscle building and longevity. The maximization of protein for muscle building is a wrong line of argument. Using such a rhetoric I can prove that we should max calorie intake because it helps build muscle, moreover, insulin signaling also has profound benefits for muscle protein synthesis. But nobody advocates eating an excess of calories because of "muscle building benefits".
Lol. Greger has just one agenda: vegan for all. He will bend, omit and cherry pick every study he can find to get to that outcome.
@@robertusga Yep, Dr. Greger is biased, it's obvious. But he doesn't dismiss conflicting evidence but tries to reanalyze them. The opposite camp keto/carnivore has a much much worse tendency to tribalism and dismisses actual science based on their agenda. The current scientific consensus is that plant-based or plant-predominant (like Lacto-vegetarian etc.) diets have some health benefits compared with other diets that include significant amounts of animal products.
As you bought the book you have a tendendcy to believe it, anyway I believe more on Dr. Stanfield.
❤... finally! Someone gives recommendations for obese people. 🙏
my protein shake is usually around 90 grams protein total, 50 grams from powder and the rest from the other ingredients... Works for me....
Your example calculation of protein amount is based on total mass not lean mass. A person that weighs 80kg doesn’t have 80kg of lean mass. Many adults have a 30% body fat percentage so an 80kg person would have about 56kg of lean body mass. Even a fit athlete will have 10% body fat.
I'm surprised you didn't mention Glycine. If people are to adhere to this recommendation, especially if they decide to eat animal meats, isn't there a risk of methionine increase over time? this methionine may then over long periods (years) increase homocysteine levels. Maintaining a diet with adequate glycine levels can reduce that risk. As our diets are generally low in glycine it is considered relatively safe to supplement glycine. The body may require as much glycine as 12g per day. Of course, it may be better to eat whole foods that are higher in glycine content. I think it's known that the human body will produce up to 6g of glycine per day (from other aminos), so it may be sufficient to just supplement with 6g of glycine rather than the whole 12g. Glycine is known to help in the creation of collagen, promote glutathione, lower some inflammatory profiles, and much more.
Any comments on Glycine/methionine/homocysteine concerning protein RDI Dr Brad?
Fact 95% of people resident in old folks homes and there because they are too physically weak to look after themselves. Weight bearing exercise and a high protein diet would help most of them long before the damage is down. They may indeed live longer not eating meat, but who wants to be sick and in pain for a extra decade,building and sustaining muscle mass and improved testosterone will make you a hell of a lot happier
But the point is how much enhanced protein really guarantees it compared to a normal diet with weighlifting. Have those elderly started lifting decades before,they would be fine.
great video! However, why use the person's height for quick calculation of needed protein intake since body types vary dramatically. People of same height can have a huge difference weight due to innate body type-ectomorph, endomorph and mesomorph? My friend is 185 cm and weighs 66kg. I m 169 cm and weigh 73 kg (muscular type). Your videos are are critically informative thus would suggest a correction. Much appreciated.
'Adventist vegetarian men lived 9.5 years longer and women 6.1 years longer than California men and women, respectively.,' - The Adventist Health Study, 2005.
The study on the 100gm consumption has a lot of holes in it I believe. Primarily it only contrasted 100 vs 20 something grams. If it's the one I think it is, it says very little.
"Science has known for some time that eating too much, in particular protein, reduces lifespan; and now we know why," he said. "Our team demonstrated that increased nutrient levels speed up protein synthesis within cells. The faster this process occurs the more errors are made...Since this link also operates in humans, our findings show how lower protein consumption could promote longevity in people." South Australian Health & Medical Research Institute Feb 19, 2019
I think the keyword there is "COULD". Mice and humans are very similar creatures, but we are not identical. So it may or may not be relevant to humans, and may come at a price (less muscle/LBM) that isn't worth it for humans overall.
My theory is as you age you would have to uptake the amount of protein. Taking 1.6g per kg is probably ample at 40 but at 60 I think you would have to take 1.8g per kg just to maintain muscle mass. I think more studies on how much protein to take, at various ages as you age would be helpful.
yeah, I've seen a study or two essentially saying that's the case. The explanation I've heard that makes sense is that the body becomes less efficient at protein synthesis as people age, so they need more protein input to get the same output.
You sound slightly muffled in this video. Did you change how your record sound? Please change it back to the old way.
One fact about the 0.8g per kg is that's a, one tailed statistic of a mimum for 97% of the population. Meaning a great deal of people require much less.
It seems that the lean body weight and the usual body weight are mixed in calculations several times which have lead to wrong dose calculation results. Calculators say that for my weight 72 kilos and height 189 cm my lean body mass is ~55. 55 × 1.6 = 88g of protein. But if I use the simplified formula from the video 189 × 0.75 = 142g. Significant difference.
1.6g X FatFreeMass. So if my weight is 80kg but I have 12kg of fat mass, should my protein intake be 1.6gX68 = 110g?
Tried my Pulse wave velocity and always way worst with high protein shake intakes. And I take native whey very good quality without any additive.
Many thanks for addressing this topic so well. For the rookies, is there an easy way to estimate the protein intake in our diets, can it be measured the way glucose can (smile)? I cringe when thinking I have to start scanning food labels (anyway, most foods I eat do not have labels, they are freestanding 'natural' groceries), estimate portions, it is very tedious. We should not become victims of our own success (spending our lives crunching data to live better/longer), please comment. How about a protein 'CGM', any time soon? A lazy thought
You should weight your food. Ex: 200 g of steak is 50 g of protein. 3 big eggs are 21 g of protein. It's the kind of work you should put in at first but after a while you learn what enough protein look like in a day
I am 58 and I strive for at 80 grams of protein a day, AT least.. just to maintain my 💪..
So more protein doesn't help
I know personally if i have a hard workout and dont eat protein soon after i get sore for longer.
Only part I don’t like. Is eating every 3 hours.
I eat every 1 meal every 24 hours consume 140-180 grams of protein. 2900 clean calrioes. Once a week I eat 2 meals once a month 72 hours fast. I feel great and I’m not a salve or addicted to food
80 kg body weight for average male would be around 62-64 kg of LBM, which translates to around 103 grams of protein. Also, you can reduce mTOR activity by eating lower number of meals per day, something that should be researched IMO. It might be, that two meals of ~50g protein would provide a great balance of both longevity and muscle tissue retention.
Are you a mouse? Protein increases mTOR in muscles and NOWHERE ELSE IN THE BODY!!!!
I have difficulty eating 0.8 g of protein per kg of body weight. I have Hemochromatosis and can't eat a lot of beef. I do eat lots of protein foods every day like eggs, Greek yogurt, and other things. All I get is weight gain from eating so much. Very frustrating.
Thank you
Please make video on l-carnosine(longevity molecule).
When you state the recommended amt of protein per day, I assume you mean high quality protein or does any quality protein qualify? Shouldn't it be determined by amt of adequate amts of each amino acid in the extracellular pool?
Thank You Dr Stanfield. I do want to ask you about CREGAATINE. It is a type of Creatine that has an added substance that increases absorption. I've asked many supplement youtubers and Health Doctors, etc for info about this and none hare replied. Please don't ignore my plea, tell me something about this, even if it's just an I don't know.
Looked it up on eBay it didn’t exist which is rare
Creatine doesnt have absorption issues. Soinds like a waste of money to buy a more expensive product for a problem that doesnt exist
You say it does not exist. Please check out the videos that are coming out about it. Here is one, Thanks for replying. most of the time, if fact all of the time I'm ignored. Is Guanidinoacetic acid (GAA) a better form of creatine?
Jerry Brainum
48.4K subscribers
@@ChillFantasticFive This is one of many videos about it. Like Dr Brad, he refers to studies etc. I don't want to poison myself, i respect Dr. Brad so please continue to respond, let's talk about this please.
@@willcook403 Thanks Willcook. I really appreciate your reply. I've been totally ignored by most. I don't want to poison myself so I will respond to Dr Bradd's response. Here is just one of the youtube videos I got my info from. I also bought some cregaatine. Maybe it's a scam, I don't know. Here is the link. CreGAAtine is up to 8.5X Times More Effective Than Creatine Monohydrate!
CreGAAtine Australia
23 subscribers I'll send you more links in a minute.
@@willcook403 one more.... CreGAAtine - Scientifically revolutionized creatine
CreGAAtine
489 subscribers
SHIPPING TO EUROPE!!!! Thanks!
Are recommendations for protein intake based on ACTUAL weight or IDEAL body weight?
Is there any pea protein drink powder that tastes OK?