Shocking Truth About Protein & Why You Need To Eat More For Longevity | Dr. Mark Hyman
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View the Show Notes For This Episode:
Protein is a crucial nutrient that plays a vital role in maintaining and enhancing our overall health. Whether you’re an athlete looking to build muscle, aiming for weight management, or simply interested in optimizing your nutrition, protein can benefit you in some pretty amazing ways.
In today’s episode of my series I’m calling Health Bites, I discuss all things protein—its importance for your health and well-being, how to increase your protein intake, and even a delicious protein-rich smoothie recipe I use to start my day off right.
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In this episode, I discuss (audio version / Apple Subscriber version):
What is protein and why do we need it? (3:32 / 1:44)
The biggest risk factor for age-related decline (6:48 / 5:00)
How protein affects our appetite and metabolism (7:13 / 5:25)
Why the quality of your protein matters (11:28 / 9:40)
Getting adequate protein as a vegan (14:18 / 12:30)
How much protein do you need and how to get more in your diet (15:42 / 13:54)
My chocolate raspberry smoothie bowl recipe (19:07 / 17:19)
Mentioned in this episode
Seatopia.fish:
Me at 40 years old vs 60 years old:
you are a great teacher
Thank you Dr!🙏🙏🙏
150 lbs. How do you get enough protein in 1 meal a day?
I know people who like to drink protein powder in water with a meal of their choice. You can also find protein in seeds that you can add to salads and sprinkle over foods. Hope this helps!
Eat beef
Eat beef
I’m a carnivore I have a eating window of 4 hours. I cook about a half pound hamburger at once, eat then repeat about 4 times. Because I can’t eat 2lbs of hamburger at one meal.
Thank you for this reminder: As a vegetarian, I always seek ways to increase my protein intake and started consuming sprouted Horse Gram, a powerful legume which is packed with protein, fiber, and other essential nutrients 🙂.
Plant based protein will never be as good as protein from Meat pure and simple. Just curious how long you’ve been a vegetarian and do you eat dairy and eggs?
For most people it’s more realistic to eat plant based protein than the type of meat you advocate ( especially there in USA?)
take some good advice my friend, it’s not realistic to your body, gold standard tests show deficiencies and brain DHA does not even exist in plants, another example is plant sterols are significantly less effective.
Eggs sardines and salmon are quite affordable and available at high quality. If you cannot get grass-fed grass finished goat whey, beef or pasture raised chicken , the for mentioned can be great options.
Prayerfully this helps.
I eat protein more than anything
Then you’re not getting enough of the other nutrients you need.
…and if you only eat one meal a day, are you supposed to shovel in your daily amount of protein in that one meal? That’s a lot
It’s best to spread your protein intake throughout the day.
Why are you only eating one meal a day? You should try for 2 meals and nothing after 6pm
Here are the key takeaways from Dr. Mark Hyman’s discussion on the importance of protein for longevity:
1. **Critical Role of Protein**: Protein is the only macronutrient required in large quantities by the body. It’s essential for building and maintaining muscle mass, bone structure, and the immune system.
2. **Misconceptions About Dietary Needs**: There is no biological requirement for carbohydrates, and only a minimal need for essential fatty acids from fats. The real need is for a higher intake of quality protein.
3. **Inadequate Dietary Guidelines**: Current dietary guidelines for protein intake are minimalistic and aimed at preventing deficiency diseases rather than promoting optimal health. The actual requirement is likely much higher, especially as we age.
4. **Quality of Protein Matters**: Not all proteins are equal. Grass-fed, regenerative meats, and wild-caught or regeneratively farmed fish are superior sources of protein. Industrial meat, often laden with hormones and antibiotics, is less desirable.
5. **Challenges for Vegetarians and Vegans**: Obtaining adequate protein and essential amino acids, especially leucine, is more challenging with a plant-based diet. It requires careful planning and possibly supplementation.
6. **Protein’s Role in Metabolism and Appetite**: Protein helps regulate appetite and metabolism by decreasing the hunger hormone ghrelin and increasing peptide YY. It also has a high thermogenic effect, aiding in weight management.
7. **Increasing Protein Intake**: Aim for 30-40 grams of protein per meal, considering the size of the palm as a guide for portion sizes. Include quality protein sources in your diet, and consider the timing of protein consumption to maximize its benefits.
8. **Recipe for Success**: Incorporating protein-rich meals, like the provided chocolate raspberry smoothie bowl recipe, can help increase protein intake while offering a balanced combination of healthy fats, fiber, and phytochemicals.
9. **Longevity and Muscle Maintenance**: Adequate protein intake is crucial for preventing muscle loss, a significant driver of age-related diseases. As we age, our protein needs increase, making it even more essential to focus on protein consumption.
10. **Critical Thinking About Protein Sources**: It’s important to move beyond ideological views on protein sources and focus on scientific evidence, considering the health and environmental impacts of different types of protein.
Dr. Mark Hyman shared a recipe for a Chocolate Raspberry Smoothie Bowl. Here are the details:
**Smoothie Base Ingredients:**
– 1 scoop of H Pharmacy super simple grass-fed chocolate protein
– 3/4 cup of unsweetened vanilla almond milk (or Macadamia milk)
– 1 cup of baby spinach, loosely packed
– 2/3 cup of cauliflower rice (for creaminess)
– 1 tablespoon of flax seeds (source of omega-3 fats, lignans, and fiber)
– 1/4 teaspoon of cinnamon (for flavor and blood sugar regulation)
**Toppings:**
– 1.5 teaspoons of cacao nibs
– 1 teaspoon of hemp seeds
– 1 tablespoon of sliced almonds
– A handful of raspberries (or any berries/fruits of your choice)
**Instructions:**
1. **Prepare the Smoothie Base**: Place all the smoothie base ingredients into a blender. Puree until the mixture is smooth.
2. **Create the Bowl**: Pour the smoothie mixture into a bowl.
3. **Add Toppings**: Sprinkle the cacao nibs, hemp seeds, sliced almonds, and raspberries over the top of the smoothie mixture.
4. **Enjoy**: Your Chocolate Raspberry Smoothie Bowl is ready to eat. Enjoy it with a spoon!
Thank you!
V helpful. Thanks.
​@@kathyrnjmaver1173 welcome
@@terrymeland9989 welcome
Thank you so much for summarizing ❤
You mentioned goat whey protein for vegetarians.
What is a good brand, and where do we get it? Thank you.
I am sick and tired of all these con artists whos only purpose is to attract people by telling ”shocking true” and make money
Dr. Hyman Happy New Year! Will never forget watching your milk videos and how you helped me improve my health. 🙏 thank you 🙏
I understand the feed lot meat not being optimum, however, I am not in a place to purchase the grass fed grass finished or organic meat…what I’m doing at present is I’m following a high protein keto/vore type diet with conventional protein which I know has to be better than how I previously ate…standard american…and I’m down 50 lbs.and kept it off for 4 years… and I’m leaving the rest to God….all I can do
Salmon sardines and eggs are usually quite available at a decent standard. They also tend to be quite affordable and great for keto.Â
Salmon ideally wild but sardines are almost as good (more omega-3 less mercury) and tend to be cheaper.
Eggs are a complete protein full of choline and b vitamins, which I’m sure you know. These can be helpful for reaching your financial goals along with being healthy.
Prayerfully this helps.
I eat the same most cattle is feed on grass pastures its only during the last 3 months they may finish them with grains, there is not much nutritional difference between grass finished and grain finished. I only buy beef when its on sale.
Support a local rancher if you can, my family made the investment into buying a whole cow this fall.
*Thank you!*
Can you use flax seed meal in the smoothie instead?
His smoothies are terrible ingredients.
Man it’s impossible for me to get grass fed meat/dairy. Sadly, have to depend on the industrial protein sources.
Terrible breakfast recipe! No offence please 🙂 I prefer 6 eggs forever! lol bacon and eggs even better!
How do you apply .8G per kilo into real life? Is that a 6 Oz steak 3 times a day? 1 can of tuna and a serving of whey protein? Thank you
I eat mostly hamburger, sardines and eggs. I drink only water. No processed food, no sugar, no plants. At 56 I feel great.
Timely video. I was watching the documentary on Netflix You are what you eat. This info needs to go along with it.