How to Boost FGF21 with Diet for Longevity
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- เผยแพร่เมื่อ 8 ก.พ. 2025
- Longevity and diet: Fasting and exercise can boost the longevity hormone FGF21, but what can we eat-or avoid eating-to get similar effects?
I introduced FGF21 in the first video. If you missed it, check out Life Extension with FGF21 (nutritionfacts....
The methionine videos I mentioned are Methionine Restriction as a Life-Extension Strategy (nutritionfacts...) and Starving Cancer with Methionine Restriction (nutritionfacts....
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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I introduced FGF21 in the first video. If you missed it, check out Life Extension with FGF21 - th-cam.com/video/tfOyHkMmgOk/w-d-xo.html
Fantastic. Thanks, Dr G.
Just a question. The research was done on men, and the conclusion is on humans. Were the results also found in women?
I can't wait when Dr Greger's new book "How Not To Age" will come out! It'd be a great book about longevity
How Not To Age - eat rocks
How not to age: never be born.
How not to age: Die young?
@@chrisnamaste3572 Notice it's How Not to Age, not How to Not Age.
@@ColdCutz Thanks for the distinction.
YaY! Now I love my whole food, plant based lifestyle even more.
Campbell, Esseltyn, Greger are THE Trinity of the art of state-of-the-art nutrition!!! Gracias Dr. Greger for making the effort to have this wonderful and life-saving information available to Spanish-speaking folks.
I notice that I have more energy now that I am eating plant dominant. I’m sleeping better too.
This is consistent with the previous evidences that "too much" of certain micro-nutrients hinders the processes/absorption of other micro-nutrients. I had a hypothesis that this would also apply to the "macro-nutrients" - too much of certain macro-nutrients will hinder certain processes. Then again, the common sense/cliche of "too much of anything is not good for you", really is ubiquitous in all/every aspect of life.
I'm not surprised that too much protein hinders certain processes. But it is good to have the scientific evidence over my mere subjective speculations.
I still remember my great grandma saying,
"Vegetables will make you live longer. And meat will make you live a shorter life."
I asked her how she figured, she replied,
"Because when you cut/chop plants/vegetables, they grow back.
When you cut/chop animals, they don't grow back and they die."
She only finished up to grade 5, then war erupted and famine over the coming years.
Intuitive Intelligence - if that is even a thing; Where tribes people understood the deeper connection of plants, animals, people, nature, and mother earth... Without Scientific technology/literature.
Your grandma is very wise.
Plants also WANT you to eat their fruits and seeds and sprouts. Because then through foraging and animal defecation their seeds are spread far away from the parent plant, ensuring that their offspring will have greater genetic diversity. Animals obviously do not want to be eaten and will do anything to escape a predator.
You are a GEM of a person/doctor - sharing all we need to know, no correlations, no stories, just the info we need!
I used to be fascinated by the studies of lab animals who lived longer with calorie restriction. I have always been naturally thin, and under the recommended BMI. That ruled out calorie restriction for me. Nice to know I can get the benefits without fasting or calorie restriction!
I miss the classic Dr Gregor videos which often sounded like they were recorded whispering in the middle of the night with bathroom acoustics.
IKR
Love this comment
I love this channel!
Information like this is so amazing. We're so blessed to have doctors committed to distributing this kind of value to us. A huge thanks to Dr. Greger.
Hah! My kidneys were damaged when I was a kid and had a twisted ureter, but I only found out about 12 years ago when eGFR's started appearing on blood tests. So, I put myself on a low protein, vegan diet. I am at the low end of the BMI scale, my numbers are very good and I eat tons of carbs and about 20 gms of protein a day with the addition of pharmaceutical grade amino acids to bring me up to about 40 gms a day total. No meat, dairy, nuts, eggs. Legumes in very small amounts as when I added more my creatinine level went up....but came back down when I lowered the amount. There are societies where gms of protein/kilo is lower than the USDA isthe norm and I am in that range. I look years younger than others my age, which is 71, and am very physically active. But, I use Cronometer to weigh and measure all my food, and I know where I am deficient and add supplements to correct (tyrosine cysteine, choline, etc. all things in meat and eggs). My kidney doctor finally is handing out slips of paper to patients advising them to lower protein intake---back to old pre-dialysis days when that was protocol! She told me I'll never go on dialysis....because I'm preserving my kidneys, which means my circulatory system, too, since the kidneys are really a part of the vascular system! Her office manager told me I was a "very special patient" --because, just by diet, I am not on the road to the machine....Diabetics are given dietary advice, but not kidney patients...WHY?????
I can tell you, the diabetics do not get the best counseling on their diet.. It is regarded as inevitable that their blood glucose gets higher and higher, the longer they have diabetes... In Denmark kidney patients get dietary advice, but nobody believes they can be kept off the dialysis by diet...
@@malenejensen2995 There is plenty of information out there for diabetics...booklets in doctors offices, etc. but many really don't follow their diets and they will have more issues sooner rather than later. With regard to kidneys...the diet I am on has the goal of delaying progression and the studies out of Europe shows that even for well-advanced kidney patients it can delay a few years. In my case, my creatinine was not off the charts and I went very strict. The usual, official kidney organizations do not cut out meat, etc. And I went to a dietician and walked out with...meat! I did my research and figured out what to do on my own...and I have been stable for 13 years! But, I take it SERIOUSLY...most don't. Even when I travel, I pack my food, and stick to the diet!
@@secretariatgirl4249 Bravo, I think you just want to be healthy, and you research until you find what’s really helping. Others want to be healthy as well I am sure, but they leave it to the MD and if you are being unfortunate enough not to walk into Greger’s, Esselstein’s, Klapper’s, Barnard’s, etc. office then you are out of luck. But I really think, this kind of information, should be content in every school. Keep it up.
Funny how people achieved these results on a keto diet as well lol
You are such an inspiration, thank you!
yes
Thank you Doctor Greger !
Wow such great information! Thanks dr greger for all your work🙏
In freedom units about 0.4 grams of protein per lb of bodyweight
Thank you so much, superb Dr Greger👍👏👏👏🌱
You made my day 😊thank you for this info
Thank you, Dr. Greger!
Thank you Doc and crew! 🥦💖 Just found this again and loved it all over again -- wish these could be everywhere
Thanks for your videos!!!
These last two videos have been eye opening, well done
We keep learning more and more about nutrition and health. FGF21 helps to explain some things.
Thanks!
Thanks for the info. I have been moving towards a more whole food vegan diet.
Great! Thanks!
this one was just great
Thanks for all the work you do and the depth of research you provide for us in lamens terms! =]
But what about legumes Dr? My diet (because of the study demonstrating that legumes is the best food for longevity) has a lot of beans, lentils, soy and chickpeas, and because of that, I have 2g/kg of protein intake per day.
And a lot of gas and eventually body odor from methionine excess i'm sure. 🤣
Brilliant.
Maybe that's why I gain a small amount of muscle from calestetics? I eat only oatmeal in the morning (with berries) my beans and greens, fruits (for my lunch dinner) and intermittent fast the rest of the day feel great!!!
beans contain enough protein, when combined with grains.
@@k.h.6991 I have been eating a wfpb lifestyle for over 6 years. When I am tested at the doctor's, my protein is normal. My salt is normal, I don't cook with or eat salt.
Dr. Gregor is awesome!
Love my wfpb diet indeed
Thank you for the useful info in this video!
Thanks for sharing your knowledge Doc
Thanks a lot from Brazil
I was just reading about this the other day
Great information on this video, thanks!
You're awesome Dr Greger! Keep it up!
Great Video! 👍🏾
Love it! We were made to eat plants and our bodies heal in so many ways when we go back to eating this way. I've never felt better since eating a plant based diet.
"Then God said, 'I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.'". -Genesis 1:29
You guys are nuts
Thanks for the information
Another fantastic video!
I have a playlist on a water fast and what to expect! I encourage you to water fast for your health!
Increased thermogenesis is believed to be an (if not the) important mechanism by which FGF-21 improves metabolic health and by implication, longevity. In particular, there is a positive feedback loop (i.e. virtuous cycle) between FGF-21 and BAT induced by cold exposure (or exercise) - i.e. FGF-21 induces the browning of white adipose tissue and brown/beige adipose tissue in turn synthesizes and secretes FGF-21, at least when sufficient glucose/fat is available and ambient temperature is sufficiently low.
J Clin Endocrinol Metab. 2013 Jan;98(1):E98-102. doi: 10.1210/jc.2012-3107. Epub 2012 Nov 12.
Mild cold exposure modulates fibroblast growth factor 21 (FGF21) diurnal rhythm in humans: relationship between FGF21 levels, lipolysis, and cold-induced thermogenesis.
Lee P(1), Brychta RJ, Linderman J, Smith S, Chen KY, Celi FS.
CONTEXT: Cold exposure stimulates fibroblast growth factor 21 (FGF21) secretion
in animals, enhancing the cold-induced thermogenesis (CIT) response through
browning of white adipose tissue. In humans, the effects of cold exposure on
circulating FGF21 levels are unknown.
OBJECTIVE: Our objective was to evaluate the effects of mild cold exposure on
circulating FGF21 and its relationship with CIT and lipolysis in humans.
DESIGN AND SETTING: We conducted a randomized, single-blind, crossover
intervention study at the National Institutes of Health Clinical Center.
PARTICIPANTS: Participants were healthy adults.
INTERVENTION: Subjects were exposed to a 12-h exposure to 24 or 19 C in a
whole-room indirect calorimeter.
OUTCOME MEASURES: Energy expenditure, plasma FGF 21, nonesterified fatty acid,
and adipose tissue microdialysis glycerol concentrations were evaluated.
RESULTS: At 24 C, plasma FGF21 exhibited a diurnal rhythm, peaking at 0800 h [110
(59-178) pg/ml], and progressively dropped to a nadir at 1700 h [41 (21-71)
pg/ml, P < 0.0001] before rising at 1900 h [60 (11-81) pg/ml, P < 0.0001].
Exposure at 19 C lessened the diurnal reduction of FGF21 observed at 24 C from
0800-1700 h and augmented overall FGF21 levels by 37 ± 45% (P = 0.01). The change
in area under the curve plasma FGF21 between 19 and 24 C correlated positively
with the change in area under the curve adipose microdialysate glycerol (R(2) =
0.35, P = 0.04) but not with nonesterified fatty acid. Cold-induced increase in
FGF21 predicted greater rise in energy expenditure during cold exposure (β =
0.66, P = 0.027), independent of age, gender, fat mass, and lean mass.
CONCLUSIONS: Mild cold exposure increased circulating FGF21 levels, predicting
greater lipolysis and CIT. A small reduction in environmental temperature is
sufficient to modulate FGF21 diurnal rhythm in humans, which may mediate
cold-induced metabolic changes similar to those in animals.
PMCID: PMC3537100
PMID: 23150685
Its important to note that 0.8 grams/kilogram medically accepted guideline for protein "requirements" adds padding for in case someone is a high performance althlete and more importantly is based on LEAN body weight. So if your body weighs 290 lbs and should weigh 175 lbs (or 79.379 kg) at your ideal weight, you would multiply 0.8 grams by 79.379 kg (not your current weight) to get 63.5 grams of protein as your RDA if your a high performance althlete. Dr. McDougall has a great video that compliments this on the history of how they actually came up with that high requirement and inflated it...pretty much actually doubled it for normal modern activity adults. Once again just eat whole food plants don't worry about protein. The less the better as long as you're not going hungry every day for months after you've attained your ideal weight. DYOR of course. Hope that helps someone!
If you’re a high performance athlete, 0.8 g/kg is likely to be too low. It is recommended for HP athletes to get between 1.2 - 1.6 g/kg of protein to maintain or grow lean body mass for their sport.
@@jackhiggs269 Tell that to Carl Lewis who won a gold medal with lots of muscle on a Dr McDougall type vegan diet before it was even trendy or you could find vegan protein powders or fake vegan meats. I would research this further. High protein can cause inflammation and other problems. No need to supplement protein on a whole food planted diet no matter what type of athlete you are. Top competitive bodybuilders who don't care about their health might be an exception. They could add some pea or soy protein shakes. But it's questionably even then how much more they need than RDA and what damage that excessive protein intake could cause. That's just my two cents from the research I've read and plant-based athletes I followed.
@@greg6509 bro but getting 1.15 to 1.6 grams of protein on WFPB is super easy just eat red split lentils
@@denmark672 eat a lot of beans, especially chickpeas and eggs. But still getting that much protein still isnt good for your health. Makes you die earlier.
Awesome 🤩 😎
Is the table on methionine content based on calories, fresh weight, prepared weight or dry weight?
Awesome!
I lived on a minimum of 300 grams of protein a day for years (too expensive). I'm 75 years old and the last time I was at a doctors office was 1969. I still have a full head of hair.
Fantastic!!!
Do you Dr Greger eat a lot of raw foods? I’ve heard one should eat a lot of raw foods , wondering what ur balance/ratio is cooked to raw
I love ur books Diet and Die and hv tried a lot of ur fabulous recipes.
Thank you for saving my health
🙏🏼 Chris, Ont, Canada
Interesting about butyrate. Resistant starches feed the bacteria that produce butyrate. Eat more resistant starch. Our ancestors ate a lot more resistant starch and fibers like FOS and inulin. Around 100 grams per day. Now many people eat around 5 grams per day.
That's why if you cook and cool, things like the Potato Strong diet work...I eat all kinds of potatoes and pasta, usually chilled and I'm not overweight or have bad numbers!! Other than what's in food, I spray a few sprays of EVOO that I put in a pump bottle during the day on salad or on a baked dish or on an occasional pan (avocado oil for that, higher smoke point). As an Italian who used to use a lot of olive oil, I'm doing fine! Also, Butter Buds once in a awhile on popcorn, etc.
One more for the good guys.
Vegetarian is a world of difference than vegan. Vegans don’t clog their arteries with endless amounts of cheese, cream, butter, milk and eggs. I’m happy to hear Dr. Greger using the word VEGAN, in at least parts of this video.
I think he prefers to not use the word "vegan". Mostly, he says WFPB. I think he once said that Coke and potato chips could maybe be considered vegan, but not WFPB.
It all depends on the quantity. You could be an omnivore eat healthy meat once a month, and eat mostly healthy raw food. And have much much better diet than a vegetarian or even a vegan. As you notice it depends on the "amounts" of cheese, cream, butter, milk and eggs for Vegetarians. There could be processed junk food that is technically "vegan" that would be horrible for you, even more so if you eat huge quantities of that.
Why do vegans insist that all vegetarians eat dairy and eggs? It's very annoying.
Yeah but most vegans are junkheads meaning they eat ultra processed trash and tons of added salt the real diet you should be following is WFPB but also follow vegan as a lifestyle
@@Endolas you know what is more annoying, vegetarians eat junk food plus processed dairy and egg junk foods
So would intermittent fasting for 4 days give the same affect?
I wonder if there is a difference in plant protein with FGF21 vs animal protein.
Doctor Gregor, can you put the food comparison chart you referenced into context?
Do beans have a third amount of methionine compared to beef per calorie, per pound, or per gram of protein?
Thanks!
The methionine content shown in that figure is per 100 grams. 100g of beef, 100g of poultry, etc.
This is amazing! It would awesome if you went on Joe Rogan's podcast
I agree! But I don't think Joe would even consider inviting him. The same goes for Earthling Ed. Can you imagine???? That would be awesome 👌
@@fabic1567 Sadly, that's likely the case.
@@benbmusic88 Joe wouldn't want to talk to people who can actually prove he is sooooo wrong and "full of it"!
Rogan would get a fact overload and his head would explode.
Even in laymen terms this is going to take a couple of views to fully appreciate.
Is the protein intake recommendation for both planet and animal sources?
I also have a playlist for vegan ketosis diet!
👍 #BoycottMeat and all other animal products of cruelty and exploitation in any way possible!
Whole Food Low Fat Vegan Diets are #1.
You want 20% of fat in your diet to be healthy any lower is unhealthy and higher is unhealthy too
HI !! 50g of protein for someone who wants to bodybuild may be too little no ? A lots of studies tells that 1.6g/kg of lean mass is the optimal ratio for make strenght/hypertrophy gains.
What do you guys think ?
This may help: th-cam.com/video/l2TB6pEDZu8/w-d-xo.html
This too: th-cam.com/video/DLQWsa_Of8o/w-d-xo.html
@@noornoornoor23 Those are 5 hours of video mate.
1.15 to 1.6g of protein to build muscle
This isn't a bodybuilding channel.
Do you have a video on protein levels directly ? how that number is calculated or performs in studies? Also vegetarian protein. Thanks !
Low carb people claim carbs spike insulin make you store fat slow metabolism. Lower insulin increases energy expenditure that right. But protein and meat protein spike insulin a lot + add the fats the clog insulin receptors and then you require even more insulin.
you want carbs that are harder to digest. whole grains integral carbs, that contain a ton of fiber (non digestible).
What's the recommended amount for women?
About 45 grams
What does 50 to 60 grams of protein look like in Beans?
You don’t have to get all of your protein from beans. All whole plant foods contain protein - even fruit. Beans are higher in protein (per calorie), but they are merely one of the sources. One cup of dried beans, one cup of rolled oats, and two tablespoons of flaxseeds adds up to about 55 g of protein - the recommended amount. And that’s just half of one’s caloric budget for the day. So, even without trying particularly hard, men can easily get to 56 g of protein on a vegan diet. I have had no problems in that regard after 16 years of being vegan. Best wishes to you!
3 cups beans. Or 2 cups beans, 1/3 cup oats, and 4 cups greens. Apps like cronometer help you count macro and micronutrients, so you can find out for yourself.
@Dookie Bookie @Andrea. & @ Aram.
Thanks.
There was a time when I thought that I wasn't getting enough protein, then after listening to the new evidence this video, I was afraid that I may be getting too much.
Now, I am not worried. I am probably on the upper limit of my needs for protein, but certainly less than 70 or 75 grams
Figure it out yourself. People are so f-cking lazy.
Is it possible to get blood tests for FGF21 levels? I can't find much on google.
❤
So... does fasting just gives the same result as simply lowering the consumption of proteins ?
Almost, but only after 6 day's of fasting and then up to 10 days fasting for similar results....not doable or healthy long term, stick to medium protein whole food plant based diet.
What my man McDougall has been saying
Dr Greger, Big fan of your work. Have all the Books. But now I'm confused. Recommended is 56 grams. But the Okinawas ate 9% of their daily intake in protein. Let's say they are on 2000kcal diet. That would mean 180grams of protein. I don't understand, I think. Please be so kind to elaborate. Many thanks.
@@beanthere-x2y thank you very much for your clear and kind answer. Now I understand.
@@beanthere-x2y no need for that attitude.
9% equals 180 calories from protein. Every gram of protein has 4 calories. Do the math
But protein is the macronutrient that has more termogenic effect, that is suposed to burn more calories when you digest protein than fat or carbs
What about plant protein? Is that a problem?
Only in excess, stick to recommended 50-60g of plant protein per day.
@@MrJoeOB Where is the evidence for this?
Add some exercise so you would have a higher need for protein
How do you explain the fact that FGF21 levels are higher in people with diabetes????
If I’m overweight do I need 0.8 grams of protein for my actual weight or for my ideal weight?
Oh God no... lol. Best thing you can possibly do is don't worry about protein and just eat whole plants. Vegetables including tubers and leafy greens and fruits. Seeds and nuts maybe some beans if you need to feel more full. High protein causes so many diseases. 25 to 50 grams a day is what should be the real RDA for protein. Eating 2200 calories worth of only cantaloupe a day will get you your 50 grams of RDA and easily absorbable free form amino acids. Just eat whole plants. The weight it will melt off if you're not eating oil or anything processed.
Don't worry about the protein man, I have a spreadsheet where I keep track of what I eat, it used to only track my food's grammage vs caloric units, it is supposed to give me an insight as to how many calories I consume.
Today I decided to expand the spreadsheet by also including the nutritional units such as protein, carbs, fats and fiber.
At the moment I do not eat a 100% plant based diet, it's more around 98% plant based and despite me only consuming between 50 and 80 grams of chicken breast a day I still manage to hit the following number:
Protein 95 grams
Carbs 292 grams
Fiber 84 grams
Fats 53 grams
These numbers are rounded both upwards and downwards as to not get too technical with the decimals but the point I am trying to make is that even with a 98% plant based diet you can easily reach the level of protein you need if you lift heavy weights at the gym everyday, like me, so don't sweat it, if anything I'd suggest that fiber is more important than protein but as you can see from my daily intake both are well represented.
P.S. depending on the vegetables I can source my daily intake can go anywhere from 2,4 kg to 3,2 kg of food every day, I do not do fasting as I am prone to experiencing GERD if I try to consume this much food in a measly 8 hours or less so if you're wondering about fasting, skip it, try to focus as much as possible on the green.
go on a 7 day water fast.
@@d3r4g45 that’s a really bad idea. Dr Gregor hates fasting because it floods the vessels and organs with fat. I already have fatty liver so very bad idea. And I didn’t ask for advise on how to lose weight. I JUST want to know how much protein I need!
@@greg6509 I JUST want to know how much protein I need. Can somebody PLEASE answer the question?
Glycine amino acid may mimic the positive effects of Methionine restriction.
FGF21 goes up when you remove protein in general. So does fasting. Please don't forget that animal foods are healthy and you should eat them after a workout, when you're sore, or when you're injured
You sound ridiculous plant food like peanut butter and plant food high in potassium and magnesium heal muscle soreness. Potassium heal muscles by sending electrical that help the relaxation of smooth muscle. Magnesium help reduce cox 1 and cox 2 enzymes that reduce damage or injure muscles. Peanuts has just as much protein has 3 large egg. There no need to it meat to help muscles to recover.
I assume that the protein/kg always mean fat free mass?
Protein means protein, not fat, not anything else.
Why would it mean that 😭
@@andiw7358 I think they mean the kg if it’s measuring the whole body weight or just lean mass
I was wondering that too. Is it 0.8 g of protein per kg of actual weight or per ideal kg of weight?
Yeah it's typically based on lean body mass
Does this mean that Carnivore will die early (but with big muscles)?
Probably. I have treated about 15 patients who follow the carnivore diet. What I can tell you is their blood sugar is normal and not diabetic but all but one had ridiculous high cholesterol, which has been linked by the Framingham Study to be a risk factor for Cardiovascular disease.
The over emphasis on protein and Keto diets in this Country is astounding to me. Great video as always, for me this is yet another reminder of how much Big Food/Dairy/Meat and Fast Food own our politicians. They're killing us slowly with the SAD.
Hace un tiempo que no os puedo leer los subtítulos en español. Solo tengo problemas con vuestro canal 😪😔
56 grams of protein
And what about people who want to build muscle, be fit and not look like toothpicks, how could 50 grams of protein per day be enough?
50 grams for a sedetary man who has no exercise i his diet can't you tell
The muscle-building crowd is not going to like this video. For myself, I 'try' to hit .8 grams of protein a day (120) because it's the lowest recommendation from the bodybuilding community and I've also heard the older crowd (that's me again) should get more protein. I eat sardines twice a week to boost protein and just in case I'm missing something. Other than that, it's unprocessed, whole food all the way. I'd like to hear anyone's comments on an older male, trying to build/maintain muscle, mostly vegan's take on all this.
Murdering fishes for no good reason
He was talking about protein as a % of the diet and avoiding high methionine foods, he also mentioned that fiber rich foods such as leagumes will raise FGF through butarate, so you don't need to lower your protein consumption just get it from the right foods.
You should probably just work with a nutritionist if you have specific goals.
You think only animals contain protein? Where do you think they get it from?
Thats honestly very difficult because of lentils and oats being high in protein
I may have missed it in the graphics (doing dishes while listening) but did we see or hear what FGF21 actually is? It’s new to me. Sounds exciting.
FGF21 is a hormone
@@beereal5107 It’s sure been a quiet, low profile, secretive hormone, hasn’t it. As Dr Greger would say, UNTIL NOW!!
Look for the previous video published two days ago on dr Greger Channel.
@@arnaudlouis-dam8768 Thank you.
Fibroblast growth factor. A cytokine/hormone.
First yeah x
Just listen to your instincts: what do you crave after a big workout, or a busy day of work/school and an empty stomach? Protein? Nope. Carbs? YEP! We all know we'd absolutely crush a bowl of spaghetti or rice or popcorn or cereal or potatoes and turn our noses up at eggs or a chicken breast.
Cant go low protein, gains have to be made.
So why do I feel better when I eat at least 150 up to 200 if I have minimum I got no go in me at all no sex don't feel strong???
Again Gregor never mentions how much meat to eat per day in order to get that level of methionine that can be potentially dangerous to health.
He has long said to eat no meat.
I know what he advocates but he should mentioned in his video how much eat one must consume per day in order to get that high level of methionine. Ilm sure if you ate 30g per day vs 200g, the result would be different.
Sorry but if you are eating a lot of beans then you are getting a lot of protein, more than recommended.
Even more data teasing out the longevity and health effects of centenarian diets? Too bad most people take offence to these diets.
Does it make your hair grow back and prevent you looking like a little Tolkin character?
He is not a little Tolkin character, but a world-class and legendary scientist.
That study is also pretty interesting. So we know that certain diets causes FGF21 to sink or rise, but do we know why? The culprit can't be animal protein as FGF21 rises few folds in vegetarian diets.
So maybe the culprit is something in meat but not the protein's itself.. maybe saturated fat? Vegetarians are tend to eat relatively more healthier even if they consume dairy, they mostly tend to prefer low fat ones. So maybe saturated fat causes FGF21 to get lower? Or maybe something else in the meat causes that.
Or, maybe animal sourced foods have neutral effects, and that maybe it's the plant foods that increase FGF21, so vegetarians and vegans eating more plants (naturally) causes higher FGF21 in them? I suppose we won't know the exact reason until someone puts it to the test :D
What??
All good questions. Vegetarians, in my experience, tend to eat more cheese and eggs than omnivores. I sure did, when I was a pescatarian. Whatever the answer may be regarding the exact mechanism, it is clear from the evidence that even inching in the direction of plant-based eating has a beneficial effect on one’s health and longevity.
And more to the point for the omnivores in the room - every time you eat something other than plants, it is a missed opportunity to extend your life. It is a missed opportunity to practice compassion toward a fellow earthling.
@@arambarsamian6312 Yes plant based diet is a golden quality way of eating. I am vegan myself and i really enjoyed the results of the study, tho i still wonder exact culprit behind low FGF21 levels in diets rich in meat. Just my curiosity :D
He mentioned the likely role of methionine, which is higher in meat. Methionine restriction stimulates the synthesis of FGF21.
@@michelangelobuonarroti916 Methionine thing is a bit confusing. I eat 2 cups of beans beside veggies and nuts, but those beans pushes my methionine intike off the chart (around %150 of RDA according to cronometer). I don't know how to keep methionine intake low and keep beans in my diet
The more I look into diet the more I believe that there is an unfortunate contradiction in trying to eat both for longevity and performance at the same time. Looks like the best diets for performance with lots of animal protein seem to be best for performance and the best diet for longevity seems to be a WFPB diet but doesn't seem to work well for performance.
I disagree. Clogging up your blood vessels decreases work capacity by reducing circulation.
You might have a point if we are talking about pure maximum strength, but then again I have not seen definitive evidence supporting your claims, as for example processed plant foods like pea protein are as effective for muscle building as whey protein.
I'd actually be curious how well whole ground-up pumpkin seeds would fare in comparison 🤔
Watch Game Changers. There are high-performing elite vegan athletes.
You only see things that way because of the myths you believe. All plants contain protein! Where do you think animals get their protein from? The strongest animals on earth are herbivores. Just look at all the vegan athletes.
I thought sugar is bad...
White granulated