Awesome Tim! All true. I went to school later in life to get my dietetic technician degree. The 'standard' RDA for protein intake is 0.8-1.0g of protein per kg of bodyweight. The Harvard Medical School even says this is 'modest'!. For building muscle or recovery from illness, that range is upped. But, as you cite, there are many reasons for that to be more-over 50, aging, not losing muscle, reducing belly fat, weight loss - are the reasons this year, I've been consciously aiming for 1.3g PRO/kg of my bodyweight. Increased protein intake with some carb cycling has really helped me. Thanks for a great article!
Not sure if you are in the U.S., but in the U.S. a diet tech works under the RDN/LDN and has specialty in nutrition education and food service (mainly for hospitals and long-term care facilities). I was in wellness/fitness for years before moving to Costa Rica (see my Substack! haha) and used it mostly for nutrition education for clients in my role as a health coach to help them (and me) understand the role of nutrition in weight management, etc. to help them better meet their goals. We didn't get a white coat, but we did have classwork and clinical work as well!
I was vegan for a while, but noticed that once I included eggs and chicken again, I had a lot more energy. I got really bad food poisoning from crab cakes a couple of years ago and have been afraid to eat seafood ever since. I don't have lots of cravings, except occasionally for salty foods.
I have the same problem now. The untold effect of overexposure to beans and lentils. I’ve talked to a lot of failed plant-based people with this issue!
Great article. Not all proteins are good, however. I’m thinking bacon. 🥓 Hehe.
I have CKD. My doc told me to limit my protein and salt intake. I only do sea salt and have been on essentially a paleo diet for 10 years. Kinda sucks but keeping an eye on my creatinine and eGFR numbers so it hasn’t gotten worse.
Thank you for touching on Gluconeogenesis! I am really curious - what do people eat for a quick protein boost? I have not used powders for a long time. They seemed to mess with my digestion.
I know what you mean about protein powder, it doesn’t work for everyone. The best places to add protein would be in the main meals of the day, with eggs, meat, and fish. For more portable solutions there are quite a few things, like jerky, boiled eggs, some nuts like almonds and walnuts, tuna salad, cottage cheese, hard cheese, and edamame.
I meal prep to make sure I have the right foods on hand for lunches and suppers, so I will cook extra burger patties or other protein and keep it ready in the fridge.
This article is just about protein, yes. I understand why you would ask, since we’ve been led to believe a lot of incorrect information, a lot of it on purpose by companies like General Mills.
The only other macronutrient humans need to survive is fat. Eating animal protein will give you fat, vitamins and minerals. Supplementing with olive oil, butter, and dairy is all that’s required.
Carbohydrates are the only macronutrient that humans don’t even need in large quantities. So it’s sad that we focus all of our attention on eating mostly that one. We can get plenty from vegetables and fruits, and if we need a bit more our bodies make it from fat or protein.
Not gonna lie, but you are discounting a majority of population. Like I do honestly think this is an overstretch. Yes I get that protein is important but so is other macronutrients. Just because something is good for you, it doesn't mean you should overconsume it. Find the goldilocks zone for you and everyone is different. Different genotype and phenotype interact with the environment to produce an unique individual. I get the central tenet of the article, but to overreach into the zone of 'only-eat-protein' is quite misleading in my humble opinion...
I understand your concerns! And I respect your thoughts. I came from the exact same position. Talking to gym bros, my father in-law, random articles online, and doctors who don’t study nutrition will give us a false picture.
I ask you to have an open mind.
You have to admit that most people don’t seriously educate themselves on these things through accredited sources. I did.
After taking health coaching courses and getting a certification in movement and nutrition, I studied various sources of information before settling on my understanding of how human digestion ACTUALLY works. There are plenty of scientists, doctors and nutritionists who can back me up.
Just because knowledge is common doesn’t make it correct. Hence, almost 40% of North America has diabetes from excessive carbohydrate consumption.
That's only North America. What about Asia? Africa? Oceania? South America? I know you have studied alot with lots of accredition, but still I have to be skeptical. As Karl Popper points out:
Though I am skeptical, I am open-minded to hear your side of the argument. However, I am not an usual lackey that will just let my brain fall out of my skull being So open-minded. I have had my fair share of failures to be so.
I lost 30 kg just by adding a lot more protein. We raise most of our protein on our homestead. Inclusive bacon. When you're doing it yourself - you know what's in. It's not hard to do and tastes x-times better than industrial bacon. If you also raise the pig to do so - well, then it's a bit more labour... :-)
t's great that you could use farm raised, definitely is the best way to go. I'm usually not able to afford anything but factory bacon myself, and I'm definitely not in the homesteading phase of my life.
Your body will have access to the protein it needs, so you are still doing good!
We are all unique, so what would handle the cravings for many might not work for another.
What else did you eat? Is there a trigger food that has you searching? For me that’s bread or wheat, so not only does it make me have stomach issues but I also get sugar cravings
I always appreciate these types of posts from you, Tim! Great discourse on protein-based diets!
I'm finally beginning to track my protein intake on a more regular basis. I've found that the guidance of 1.7 g per kg of body weight isn't hard to do. Especially on a largely pescatarian diet with a several daily snacks of peanuts and almonds.
The only time I struggle to meet my goal of 150 g per day is when we eat out, while travelling, or at the in-laws for the weekend. I’m short, whenever I can’t choose what goes in the food.
That’s all true as protein is a big help. But Ozempic has helped me steer away from sweets as well. Once in a blue moon I enjoy ice cream but usually if I want to get my ice cream fix I’ll enjoy some Halo Top.
First of all, I feel highly targeted here Tim: "Overall diet quality among adults aged 51 years and older needs improvement." Why would that state my exact age? 😂
And why did you use that feature image? Everything about it looks like a bite I WISH I could take right now.
This was actually a very well written post and now you've got me thinking about ways I can up my protein as a vegetarian. We're heading into winter which is when I mostly lay off the protein smoothies because they're cold. Thanks for all this good advice!
Tim, have found cottage cheese in Canada that isn't full of filler and gums? I have found a new found love for cottage cheese in the US. 5 ingredients - milk, whole milk, cream, sea salt, bacteria cultures.. So good.
Awesome Tim! All true. I went to school later in life to get my dietetic technician degree. The 'standard' RDA for protein intake is 0.8-1.0g of protein per kg of bodyweight. The Harvard Medical School even says this is 'modest'!. For building muscle or recovery from illness, that range is upped. But, as you cite, there are many reasons for that to be more-over 50, aging, not losing muscle, reducing belly fat, weight loss - are the reasons this year, I've been consciously aiming for 1.3g PRO/kg of my bodyweight. Increased protein intake with some carb cycling has really helped me. Thanks for a great article!
That’s an interesting sounding degree. What does a dietetic technician do, day to day? Is this a white lab coat career?
I feel that adding what you need rather than trying to cut things out is more productive and positive for most of us.
Not sure if you are in the U.S., but in the U.S. a diet tech works under the RDN/LDN and has specialty in nutrition education and food service (mainly for hospitals and long-term care facilities). I was in wellness/fitness for years before moving to Costa Rica (see my Substack! haha) and used it mostly for nutrition education for clients in my role as a health coach to help them (and me) understand the role of nutrition in weight management, etc. to help them better meet their goals. We didn't get a white coat, but we did have classwork and clinical work as well!
That’s really interesting. I’m in Canada, and I don’t know anyone personally in health care here. It might work similar though.
I was vegan for a while, but noticed that once I included eggs and chicken again, I had a lot more energy. I got really bad food poisoning from crab cakes a couple of years ago and have been afraid to eat seafood ever since. I don't have lots of cravings, except occasionally for salty foods.
I was vegan for two years and at the end I felt like I was starving all the time. Then I became intolerant to legumes and couldn’t keep it up.
To this day, my body doesn't like beans at all.
I have the same problem now. The untold effect of overexposure to beans and lentils. I’ve talked to a lot of failed plant-based people with this issue!
Great article. Not all proteins are good, however. I’m thinking bacon. 🥓 Hehe.
I have CKD. My doc told me to limit my protein and salt intake. I only do sea salt and have been on essentially a paleo diet for 10 years. Kinda sucks but keeping an eye on my creatinine and eGFR numbers so it hasn’t gotten worse.
Well I guess most bacon qualifies as ultra processed, so I’d have to (sadly!) disagree.
It’s always good to find a medical professional you can trust, hopefully your doctor’s CKD recommendations keep you healthy.
Thank you for touching on Gluconeogenesis! I am really curious - what do people eat for a quick protein boost? I have not used powders for a long time. They seemed to mess with my digestion.
I know what you mean about protein powder, it doesn’t work for everyone. The best places to add protein would be in the main meals of the day, with eggs, meat, and fish. For more portable solutions there are quite a few things, like jerky, boiled eggs, some nuts like almonds and walnuts, tuna salad, cottage cheese, hard cheese, and edamame.
I meal prep to make sure I have the right foods on hand for lunches and suppers, so I will cook extra burger patties or other protein and keep it ready in the fridge.
I get that protein is important, but how about other macronutrients? Just curious?
This article is just about protein, yes. I understand why you would ask, since we’ve been led to believe a lot of incorrect information, a lot of it on purpose by companies like General Mills.
The only other macronutrient humans need to survive is fat. Eating animal protein will give you fat, vitamins and minerals. Supplementing with olive oil, butter, and dairy is all that’s required.
Carbohydrates are the only macronutrient that humans don’t even need in large quantities. So it’s sad that we focus all of our attention on eating mostly that one. We can get plenty from vegetables and fruits, and if we need a bit more our bodies make it from fat or protein.
Grains are entirely unnecessary.
Not gonna lie, but you are discounting a majority of population. Like I do honestly think this is an overstretch. Yes I get that protein is important but so is other macronutrients. Just because something is good for you, it doesn't mean you should overconsume it. Find the goldilocks zone for you and everyone is different. Different genotype and phenotype interact with the environment to produce an unique individual. I get the central tenet of the article, but to overreach into the zone of 'only-eat-protein' is quite misleading in my humble opinion...
I understand your concerns! And I respect your thoughts. I came from the exact same position. Talking to gym bros, my father in-law, random articles online, and doctors who don’t study nutrition will give us a false picture.
I ask you to have an open mind.
You have to admit that most people don’t seriously educate themselves on these things through accredited sources. I did.
After taking health coaching courses and getting a certification in movement and nutrition, I studied various sources of information before settling on my understanding of how human digestion ACTUALLY works. There are plenty of scientists, doctors and nutritionists who can back me up.
Just because knowledge is common doesn’t make it correct. Hence, almost 40% of North America has diabetes from excessive carbohydrate consumption.
That's only North America. What about Asia? Africa? Oceania? South America? I know you have studied alot with lots of accredition, but still I have to be skeptical. As Karl Popper points out:
*Extraordinary claims demands extraordinary evidences.*
Though I am skeptical, I am open-minded to hear your side of the argument. However, I am not an usual lackey that will just let my brain fall out of my skull being So open-minded. I have had my fair share of failures to be so.
Please understand: I only wrote about eating more protein, not ONLY protein.
My stance is, eat whole foods. Hyper processed grains are not whole foods. Eat more vegetables and fruits instead. Surely you see the value in that!
Here is an excellent write up on the subject. I encourage you to look into these things since you are the one that needs the info, not me lol
https://www.nourishingdays.com/2009/03/grains-are-not-necessary-for-a-healthy-diet/
Great read. And agree completely.
I lost 30 kg just by adding a lot more protein. We raise most of our protein on our homestead. Inclusive bacon. When you're doing it yourself - you know what's in. It's not hard to do and tastes x-times better than industrial bacon. If you also raise the pig to do so - well, then it's a bit more labour... :-)
Wow, that's quite the transformation! I
t's great that you could use farm raised, definitely is the best way to go. I'm usually not able to afford anything but factory bacon myself, and I'm definitely not in the homesteading phase of my life.
Nope. None of this was true for me. Not remotely.
Thanks for your feedback! We are all individuals, so nothing will work for all people
I’m eating 143g of protein per day. I still have craving for something sweet. 😔
Your body will have access to the protein it needs, so you are still doing good!
We are all unique, so what would handle the cravings for many might not work for another.
What else did you eat? Is there a trigger food that has you searching? For me that’s bread or wheat, so not only does it make me have stomach issues but I also get sugar cravings
Man, that's one EVIL EYE!
I always appreciate these types of posts from you, Tim! Great discourse on protein-based diets!
I'm finally beginning to track my protein intake on a more regular basis. I've found that the guidance of 1.7 g per kg of body weight isn't hard to do. Especially on a largely pescatarian diet with a several daily snacks of peanuts and almonds.
It’s definitely an insidious eye!
The only time I struggle to meet my goal of 150 g per day is when we eat out, while travelling, or at the in-laws for the weekend. I’m short, whenever I can’t choose what goes in the food.
That’s all true as protein is a big help. But Ozempic has helped me steer away from sweets as well. Once in a blue moon I enjoy ice cream but usually if I want to get my ice cream fix I’ll enjoy some Halo Top.
I’m glad you found a solution that works for you!
Thanks me too
First of all, I feel highly targeted here Tim: "Overall diet quality among adults aged 51 years and older needs improvement." Why would that state my exact age? 😂
And why did you use that feature image? Everything about it looks like a bite I WISH I could take right now.
This was actually a very well written post and now you've got me thinking about ways I can up my protein as a vegetarian. We're heading into winter which is when I mostly lay off the protein smoothies because they're cold. Thanks for all this good advice!
Hey, you youngster! When I was learning how to use monkey bars and write the alphabet you were still in diapers
Vegetarian protein is a little harder to get but not that hard. Do you use dairy or eggs?
Definitely cheese but not much for eggs the last couple years. But I'm a tofu lover, I need to get more creative.
I like to have cottage cheese around to bump up the protein. Tofu was never my thing.
Tim, have found cottage cheese in Canada that isn't full of filler and gums? I have found a new found love for cottage cheese in the US. 5 ingredients - milk, whole milk, cream, sea salt, bacteria cultures.. So good.
Unfortunately, I haven’t found one no. Where do you get yours?
I am currently living in the US and have a couple of really clean brands that I like.
I always forget about cottage cheese...I love using it on baked potatoes and in pasta.
And hey, tofu can be awesome if done the right way. 👌