Monday, December 6, 2021
Mitochondrial Health

Ideal PROTEIN Intake For Muscle Building & Longevity



Protein is vital for muscle and strength building, but too much protein is associated with a shorter lifespan. So what’s the ideal balance? This video goes through the protein research, and I share my personal strategy.

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Here are the links to the research papers referenced in the video:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562018/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772850/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/
https://www.valterlongo.com/daily-longevity-diet-for-adults/

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#Protein #BuildMuscle #Lifespan

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40 thoughts on “Ideal PROTEIN Intake For Muscle Building & Longevity
  1. Strength is pleasurable. I have been strong all my life and as I am now in my sixties I am back in the gym lifting weights and eat my protein. I aim for 100g a day which gives me more than the recommended amounts for my body weight but not the insane amounts some bodybuilders recommended. You need more if you take steroids and less once you have reached your genetic limit for muscle growth.

    I have seen the effects of sarcopenia on my father in law and it is horrific. He has a fall nearly every month and is reliant on a rollator to walk. He is 89. On the other hand my grandfather was always robust and lived until 98 independently to the end. He had a lifetime of sports and digging and planting and managing a two acre plot. He and his wife were raw foodists plus some dairy up until her death and then he embraced the meat pie diet, which is the ideal according to Longo – eat mostly vegan until your sixties and then go hard on the animal protein.

    Workout hard, do your cardio daily and eat meat in retirement. Don’t do stupid very low protein diets that tank your muscles when your are young. Every year it gets harder to build back up. Hunter gatherers eat meat and quite a lot of it when they can. They live very healthy active lives in their eighties if they survive infections and accidents. They also eat fruit and starch and walk way more than 10,000 steps a day. For me that is a good model. Better than some mice in a lab.

  2. Plasma concentrations of methionine and intakes of amino acids in male meat-eaters, fish-eaters, vegetarians and vegans.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705437/#!po=37.9032

    Note:
    Intakes of all 18 dietary amino acids differed by diet group; for the majority of these, intake was highest in meat-eaters followed by fish-eaters, then vegetarians and lowest in vegans (up to 47% lower than in meat-eaters).

    Methionine
    meat eaters (ref) 0
    Fish                         +3 %
    Vegatirian              +5 %
    Vegan                      -8 %

    (Vegetarians had the highest intake of methionine)

    Tables:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705437/table/tbl2/?report=objectonly

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705437/table/tbl1/?report=objectonly

  3. Amino acid profiles of protein powder (adjusted to 25 grams of protein)

    Hydrolyzed whey protein isolate (Sachca)

    25 gram protein
    Leucine          2532 mg
    Isoleucine      1471 mg
    Valine             1372 mg
    Methionine    571mg

    >>>
    Brown Rice protein (Naked)

    25 gram protein
    Leucine          2058 mg
    Isoleucine      1023 mg
    Valine             1800 mg
    Methionine     684 mg

    >>>
    Pea protein (naked pea)

    25 gram protein
    Leucine        2321 mg
    Isoleucine   1314 mg
    Valine           1388 mg
    Methionine   271 mg

    >>>
    Soy protein isolate (now foods)

    25 gram protein
    Leucine           2256 mg
    Isoleucine      1037 mg
    Valine             1217 mg
    Methionine    377 mg

    >>>
    Beef protein isolate (Olympian Labs)

    24 gram protein
    Leucine 1112 mg
    Isoleucine 486 mg
    Valine 798 mg
    Methionine 342 mg

    >>>
    Collagen  (Vital Proteins)
    (Collagen doesn't contain Tryptophan)

    25 gram protein
    Leucine 744 mg
    Isoleucine 379 mg
    Valine 606 mg
    Methionine 151 mg

  4. Adam and Eve were fruitarian before they ate the forbidden fruit that made them more curious about other non-fruit stuff like vegetables – now that modern man is creative, experimental about which foods to consume, vegan or non-vegan. I prefer vegan and I always have non-icream fruit salad of 5 or more different fruits: blackberry, blueberry, raspberry, mango, peach, pear, pineapple after a vegan meal (wholemeal wheat mixed grain bread with potato crisps sprinkled with mixed dried herbs) about 1 or 2 cupsful. Fruit protein is something that is not talked about and I believe fruit protein can be more powerful than animal or vegetable protein besides fruit carbohydrates and minerals. If Adam and Eve obeyed God by not eating the forbidden fruit, mankind would have been fruitarian /*;,.

  5. This video is just opposite and actually true wrt die early diets(keto, carni, atkins) they will realize this in 10 years just like PHD in diet were cursing fat now its good… Normal carbs, less proteins and good fats and fasting=80+ years of healthy life

  6. Total calories don't matter as long as you don't eat to many proteins but keep your carbs and sugar intake high… Sure thing guys. Say hi to obesity, heart failure and diabetes for me.
    This has to be a troll video, right? Has to be. Disgracefull…

  7. It makes sense to me that we would have high protein phases of building, with about 1 gram per pound of body weight, and then simply maintain the muscle with 0.5 gram per pound of body weight. It takes much more protein to build than maintain. It also worries me to eliminate or reduce amazing sources of nutrition like beef or eggs

  8. What is a good combination of plant based protein sources? It seems like it is bad if one eats too many nuts. There are pea protein shakes, but what else can you do? You can do a little tofu and tempe, but they are soy, so one might not want to do too much of them.

  9. This is a fresh perspective that I’ve never heard and it’s cool to hear someone bring it to light. My only question is could it also be possible that many high protein diets are eating highly processed, loaded with antibiotics/antihistamines, and fed un natural diets that are cause a lot of early deaths? And many high protein diets are by people who lift weights for growth and some could take other substances that affect the heart (caffeine/steroids/etc)?

  10. Great info thank you I’m over 65 72 kg eat plant based + fish diet hardly no meat perhaps a little chicken or turkey once a month and take daily dose of 40g of egg white protein natural flavor ( zero sugar) thinking of adding 3 g of créatine but worried it may trigger reflux. Have you done a video on créatine for over 65s apparently beneficial for brain and muscle health in older adults

  11. Looks like he got influence of vegan propaganda. There's plenty of population in the world eating reach protein diet and having high health and lifespan, but some how researchers ignore them. Methaening is the issue only if you consume muscle meat alone without organs or connecting tissues which balance the amino acids.

  12. To me ,it's about time !! Lol. Since I was a kid I've known this !! I have never seen great athletes lived for a real long time !! Olympians ,wrestlers ,muscle / body builders ,boxers ,mostly die young !! Sheer carnivores like wild cats die young from kidney failures !! VS vegetarian animals live for 70 to 100 years in the wild animal kingdom !!! Also hard core exercises & sports shorten our lives as well !! When working out too much ,our bodies excrete lactic acid & we get sick !! I take it as God's warning !! Also sometimes we get very brief acute kidney failures from working out too much !!!
    I totally believe vegan diet for 10 plus years is the healthiest from my own experience, after that ,vegetarian ( with least dairy consumption, but eating eggs everyday ) diet is the healthiest way !!! If not ,go vegan as long as your body is fine with it & occasionally eating fish ,though I don't wanna really promote it as I love animals & I never eat flesh of animals including fish ever again in my life !!! And they do ( fish ) understand things way more than the most humans think they do !!! Even bugs do more than people think they're capable !! But, strictly from a health concept angle ,eating fish occasionally won't hurt people much ! But, it's very sad & unfortunate for the fish & eating them isn't 100 % necessarily at all !! But ,some people like my mom who has a heart disease now & diabetes ( almost getting rid of it now !! ) can benefit from eating fish occasionally, especially while going on a trip to country like U.K. & ITALY as they eat foods based on lots of carbs …breads,pastries ,sandwiches,pizzas & pastas ,afternoon tea ,scones & cream ,etc. She needs to put fish ,real good fat ,such as foods are high in omega 3 like fish ,walnuts,olive oil,avocados ,flaxseed oil ,so on !! And fish comes handy & easy at restaurants in U.K.& Mediterranean countries like Italy !!

    I am so glad that someone like that doctor you mentioned is finally speaking the truth !!
    I also feel very strongly that it's not the amounts of protein really ,it's the QUALITY OF PROTEIN is what we need to focus on !!! And so we can take much less proteins than the standard recommendation that we know of ,but high quality protein from plants,veggies,legumes & some egg protein ( if for animal protein ) is the ideal for a very healthy life !!! And eating all ORGANIC!!! If someone can't give up flesh sadly ,then eating shell fish & fish only occasionally then is the 2nd best ideal & lifestyle !!

    Remember phosphorus from animal products deteriorates kidneys, but phosphorus from plants don't deteriorate our kidneys as much as animal products do !!! And if all organic ( plants ) produces ,they hardly hurt our kidneys !!! So ,for kidney disease patients & heart disease patients ,a vegan diet is the best !!! For cancer patients, too !! As phytochemicals boost our immunes !!!
    A great video !!! Thank you so much for this video !! 👍👍👍💜🥁🐉🎵🎤🎶💞

  13. This is bad for you. No wait a minute it's good for you. This will extend your life. Wait after further consideration it'll shorten it. So many "experts'" making so many claims (oft times mutually contradictory) and we wonder why eating disorders are on the rise. This is a really dysfunctional relationship to food and nutrition. Constantly assessing and obsessing whether this is good or bad for you is just not mentally healthy. As far as I'm concerned as long as you eat a varied diet and don't overeat then you won't go far wrong.

  14. What specific brands do you recommend for niacin and creatine (and protein)? Also, how can we find “top quality”—or even affordable, but consistent and decent quality—brands?

  15. Great topic.
    What about Insulins catastrophic effects on fat metabolism, blood pressure (smooth musculature around vessels grow) and its anabolic effect on pre-cancerogous cells . All mediated by a high carb intake? Besides having to eat all the time>>>insulin resistance?

    Which cancer cell line can thrive on ketones/very low sugar in the blood?

    Just focusing on mTOR and IGF1 alone is not enough imo. It is more complicated.
    My approach is to keep Insulin levels as low as possible by
    1. Intermittent fasting
    2 Ketogenic diet, which enables me to do IF, resulting in low infammation rates (CRP) and a much sharper mind .1 max 2. meals a day
    3. Prolonged fast of 3-4 days 4x a year to counteract negative effects of IGF-1/mTor signaling by a high protein intake. Enforcing autophagy/apoptosis and FOX3O signal pathways…systemic rejuvenation.
    4. Ketones influence Histon-Deactylases…genes that will never be activated on a carb rich vegetarian diet unless one fasts, which is sooo much more difficult if one is relying on carbs as fuel primarily.

    AS I see it, I get many positives (for now) and one potentially negative

  16. As a >60 guy who's exercising, including modest resistance training, I was shooting for 1.6/g per kg per day, or about 110 g of protein per day. But this video has motivated me to cut it to 1.2x per day.
    Everyone says that older people should increase their protein intake, but I haven't seen any specifics as to how much while still promoting longevity. I'd like to think exercise plus frequent fasting (I've been doing quarterly 6-7 day water fasts, but may switch to monthly 3-day fasts) helps in that regard.

  17. The elephant in the room – we are NOT MICE. high carb in humans = diabetes. Also – the mice in the studies were NOT given ANIMAL protein, which is early different from plant protein. Eat your meat 🍖

  18. Any study focusing on “protein per body weight” is flawed. The only useful approach is “how much ANIMAL protein” per body weight. And here you will see that more is better for life span. Giving mice ground beef is 100 times healthier for them than just be given lentils or soya for protein.

  19. As these studies were done on normal people or rodents id like to see if the longetivity lowering effect of these amino acids (especially bcaas) does not occur in individuals who are stimulating muscle growth. My thesis is that mtor is needed as we grow hence why milk is rich in eaas and protein and stimulating mto when we arent growin is leading to the lower longevity whereas maybe if you are an athlete specially one stimulating a lot of hypertrophy then the protein is needed and therefor not as detrimental. im not suggesting that training for hypertrophy means we can eat as much protein as we want with no effect but maybe we can bump it up to 10-20% of overall calories without shortening life.

  20. Were the mice on the extremely high protein diet given enough fiber for the mice to process a ton of protein? Did they give the mice the exact same amount of fiber on a low protein and high protein diet? If so, it is a bad study. If the mice weren’t given citrus bergamot or magnesium on a high protein diet how do we know if protein actually kills you?

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