@@TheSheekeyScienceShow The issue of sarcopenia should be addressed. I think there's at least one article stating rapamycin can delay sarcopenia but theres nothing else. (Other than weight lifting and eating a lot if protein.) I think its a trade off between longer health vs longer life.
I appreciate your willingness to keep independent of product sponsors. Definitely impacts how much credence I give to your presentations. Just subscribed. 👍
I’ve been pondering many of these concepts over the last 5 years. I was in the shower thinking of my menu for the next week as I was curious about reducing the amount of protein. So tonight I searched RUclips and found this. It was like every 90 seconds of this video many of my thoughts were addressed. Thank you for opening up the conversation. I appreciate ya, cheers
It's the methionine to glycine ratio. Methionine comes from meat. And glycine comes from connective tissue. It's not necessarily a high-protein and menthione-excessive diet that is linked to decreased lifespan but a glycine-deficient diet. So, a diet that is animal-based, nose-to-tail, nutrient-dense, and well-balanced could be an effective strategy for optimal longevity, not to mention healthspan. That is how I eat. Plus, I often do OMAD, intermittent fasting, and extended fasting; and hence regular autophagy. That is also how most hunter-gatherers have been eating for hundreds of thousands of years. Interestingly, all of the top most long-lived countries have the highest meat consumption in the world (e.g., Hong Kong); and yet I don't know that they do OMAD or fasting. We want both periods of growth with upregulated mTOR and periods of repair with downregulated mTOR. There are multiple ways to achieve this end. But traditional societies tended to follow similar dietary patterns with periods of limited calories or none at all. Besides OMAD, feasting and fasting was particularly common among hunter-gatherers who often pride themselves on being able to fast. benjamindavidsteele. wordpress. com/ 2019/09/17 /high-vs-low-protein/ benjamindavidsteele. wordpress. com/ 2019/07/09 /gundrys-plant-paradox-and-saladinos-carnivory/ benjamindavidsteele. wordpress. com/ 2019/10/01 /eat-beef-and-bacon/ benjamindavidsteele. wordpress. com/ 2019/05/28 /blue-zones-dietary-myth/ benjamindavidsteele. wordpress. com/ 2019/12/29 /are-vegetarians-or-carnivores-healthier/ benjamindavidsteele. wordpress. com/ 2019/12/19 /past-views-on-one-meal-a-day-omad/ benjamindavidsteele. wordpress. com/ 2019/12/16 /native-americans-feasted-some-but-mostly-fasted/
As an active senior (70) that exercises everyday and mows his own lawn I need more protein. Low protein might work for a young person like you, but not for my age bracket. Sarcopenia is a danger for us.
The question is - how much? I'm about a decade younger than you, and wondering whether it's time to go higher protein. Right now I'm 1.2/g/kg per day (or about 90 grams), which seems good for a moderately active lifestyle.
Typical older persons mostly get Sarcopenia because of lack of exercise. As long as you are getting reasonable calories and nutrition from diet I would not think this is a concern for you. Read some scientific studies on the subject and see the behavior of these people that get the disease. 5% protein is too little, 10 - 13 % reasonable, and plant protein is superior to animal protein.
@@brucepugh1536 Exactly. People take up a sedentary lifestyle and develop sarcopenia due to inactivity and disuse. High protein diets will just age your vital organs faster. 10-12 percent of calories from protein is perfectly fine. People don't need protein smoothies or to become a carnivore. They'ld be better off going for a walk if they are worried about supporing their muscles.
No matter what one wants to believe, much research does show that insufficient protein intake is strongly linked to muscle loss. And sarcopenia is strongly linked to decreased healthspan and lifespan. Eating some animal foods every day is not "high protein" and won't age your vital organs, as there is no scientific evidence that supports such fear-mongering. Many healthy and long-lived societies, such as hunter-gatherers, have eaten higher amounts of meat. In fact, the longest lived national populations in the world are also those that eat the most meat in the world. We Westerners don't know about that fact as much because these populations are mostly in Asia. But the Blue Zone Ikarians in Greece eat lots of meat and animal fat. And so did the Italian-American residents of Roseto, Pennsylvania who were the healthiest population mid-20th century. Obviously, their vital organs were doing just fine. LOL
I do think that animal meat is less healthy because it comes with saturated fat a lot more then plant proteins, beans, whole weed, rice, quinoa, and many others. In addition, plant proteins, come with a large amount of micro nutrients in place of what is useless fat in the meats.
I'm not sure why Rhonda Patrick and Brad Stanfield are focusing on high protein and big muscles so much now. I just saw Rhonda say in a video that you need to get muscles built up as if you lose them when bed ridden you can never get them back. Could be something in it after 65, but best way would be via exercise. Also I reckon if you save the things like creatine and protein powders until you do get bed ridden when older - they will have more chance of working to help rebuild than if you have been taking them for years and the body got used to them.
Yes, I'm also interested in practical strategies to continue building muscle while intermittent fasting, especially for someone who exercises every day. Thank you
Although I find your videos really difficult to follow (because you whizz through the content way too fast for me), this was a really intersting one. As someone who has lifted weights pretty much all my life, I have always followed a high protein diet. Maybe that was not the best thing to do, but now I'm approaching 60, I may need to keep it fairly high, but might need to think about the actual composition of the protein types. Thanks for alerting me to this.
I also lift weight and follow a high protein diet to maximize muscle building. If anything, I’d first try to shift more protein to plant based rather than overall protein intake reduction. Having plenty of muscles do have the benefit of reducing risk of bone or joint fracture after a fall, an extremely high risk factor for early/accelerated death among the elderly (worse than cancer!). Besides, I assume guys like us prefer the quality of life coming from being muscular, and I may not want to trade that against having a chance of living a bit longer (just a chance, not a guarantee).
Ok, so the question is, would you rather follow a low protein diet with the potential benefit of living longer but with the risk of sarcopenia (and increased risk of falling and breaking bones), or, would you rather eat a high protein diet to promote muscles building when you are young and able to prevent sarcopenia later in life (just like saving money for retirement) and risk dying early?
Wonderful ! Thank you! Condensing all the research one place 🤗 I’ve been very interested in the successes of the potato diet in terms of health and weight loss. Im wondering if it is a low protein thing , a low fat thing or a palatability thing?.. 🤔 Or maybe all 3.. Would be very interested in your views on palatability theory of weight loss as well.. Thanks again for the awesome content! 🤗
Everyone says you are too fast, I like the way you are, (I fast forward your videos to save time) don't stop on the goodiness of the Sheekey science show!!
It makes sense to say that these data are for regular people who don't exercise on a daily basis. People who lift weights or are doing weight resistance exercises need higher intake of protein. If they don't then the muscle starts eating itself. I wish researchers can stop providing data as if one size fits all.
This research supporting a conclusion of eating less protein only applies to metabolically unfit people not eating nose-to-tail, not following a low-carb diet, not doing caloric restriction, not fasting, and not exercising. Sadly, this describes most Americans. But if one is metabolically fit by doing all of what I describe, then a high-protein diet would be optimal for health. There is a reason that the national populations that have the longest average lifespan also have the highest average meat intake in the world. One might note, though, that these meat-loving populations are all in Asia which is a region more known for eating nose-to-tail as they've maintained more traditional animal-based diets.
I think I heard methionine is the strongest amino that is detected by nutrient sensors. Lower methionine was seen to extend lifespan, and glycine supplementation which helps clear methionine was also seen as beneficial. But adequate protein is necessary to build muscle, 25% or higher protein diets were associated with 45% of stored excess calories going to muscle vs 95% going to fat in lower protein diets. More muscle easier weight loss. I think periodic short term fasting might provide the periods of low protein that put the body in a more protective state.
Yep, it's the methionine to glycine ratio. Methionine comes from meat. And glycine comes from connective tissue. It's not necessarily a high-protein and menthione-excessive diet that is linked to decreased lifespan but a glycine-deficient diet. So, a diet that is animal-based, nose-to-tail, nutrient-dense, and well-balanced could be an effective strategy for optimal longevity, not to mention healthspan. That is how I eat. Plus, I often do OMAD, intermittent fasting, and extended fasting; and hence regular autophagy. That is also how most hunter-gatherers have been eating for hundreds of thousands of years. Interestingly, all of the top most long-lived countries have the highest meat consumption in the world (e.g., Hong Kong); and yet I don't know that they do OMAD or fasting. We want both periods of growth with upregulated mTOR and periods of repair with downregulated mTOR. There are multiple ways to achieve this end. But traditional societies tended to follow similar dietary patterns with periods of limited calories or none at all. Besides OMAD, feasting and fasting was particularly common among hunter-gatherers who often pride themselves on being able to fast. benjamindavidsteele. wordpress. com/ 2019/09/17 /high-vs-low-protein/ benjamindavidsteele. wordpress. com/ 2019/07/09 /gundrys-plant-paradox-and-saladinos-carnivory/ benjamindavidsteele. wordpress. com/ 2019/10/01 /eat-beef-and-bacon/ benjamindavidsteele. wordpress. com/ 2019/05/28 /blue-zones-dietary-myth/ benjamindavidsteele. wordpress. com/ 2019/12/29 /are-vegetarians-or-carnivores-healthier/ benjamindavidsteele. wordpress. com/ 2019/12/19 /past-views-on-one-meal-a-day-omad/ benjamindavidsteele. wordpress. com/ 2019/12/16 /native-americans-feasted-some-but-mostly-fasted/
I was looking at more info on mTOR. There is one factor that gets overlooked. Particular amino acids strongly upregulate mTOR on a high-carb diet but don't do so on a low-carb diet. Yet it's the protein getting blamed for what the carbs did. The reason this confusion arose is because, on a high-carb diet, it's not the carbs in any given meal that are the main trigger for mTOR. Rather, it's the high-carb diet in its entirety that creates the condition for excessive mTOR. This is a more complex causal link that has gone largely unnoticed because almost all research has been done on high-carb diets and very little on low-carb diets. So, conventional assumptions feed into dietary research and simply offer further evidence for the assumptions. It never occurs to most researchers to try any diet other than high-carb because that is what we consider 'normal' in our society.
@@MarmaladeINFP There's no experimental, observational, or clinical evidence to support such advice. The longest lived populations on the planet do not eat an animal-based diet. 0-5 percent of their calories come from animals, the rest are plants.
@Magnutless76 - Your statement is scientifically false. Look at the pieces "Blue Zones Dietary Myth" and "Are 'vegetarians' or 'carnivores' healthier?". But you can find the data from numerous other sources, many of which are linked in those writings. The longest lived national populations, mostly in Asia, are also the most meat-eating populations in the world. This is supported not only by an increasing amount of Western research but by a lot of Asian research. See another piece: "Research On Meat And Health".
@@galaxymetta5974 Don't some plant compounds that inhibitor growth survive heat (ie caffiene in coffee, EGCG in tea, capsacin in chilies, gingerol in ginger, curcumin in tumeric, quercetin in onions, etc).
Just subscribed, your information is wonderful and your voice is soothing. However, being a weight lifter I don’t plan to change my protein regime, I have however been getting strict on the quality of the protein and incorporating hemp and egg protein in with my normal protein intake.
Problem is other life issues are not being a pointed for here, for instance stress, sleep, water source and exercise levels and smoking and drug abuse etc.
I am originally from south india. My family(community in general) is vegetarian and generally have less protein and more carbohydrate focused diet . Most of my lineage and family members (including community members) live up to 80-100. It might not be related but it is cool to see the result in mice. p.s I just found your channel and have been loving your videos. Let me know how I can support you.
My suspicion is that your family and community, besides eating less protein, also traditionally did a lot of caloric restriction, portion control, and/or fasting. That is one way to accomplish improved health and longevity, assuming one is getting enough animal foods for nutrient-density, even if primarily from dairy and eggs. But the same results are seen on those with a high-protein diet, as long as they do similar practices like fasting and such which promotes ketosis. Or one can do a keto diet to achieve this end. Lots of physical exertion with less calories will also put one into ketosis. And the more one is in ketosis the greater autophagy will result. By the way, research shows that high protein only upregulates mTOR on a high-carb diet but not on a low-carb diet. And methionine is only a problem if one is lacking glycine in the diet from nose-to-tail eating: bone broth, tough or gristly meats, etc. Not all high-protein diets are the same, in the way not all low-protein diets are the same. The confusion comes from almost all research being done on humans and animals eating a hyper-processed diet that is both high in protein and high in carbs, not to mention high in industrial seed oils. So, we aren't talking about a healthy traditional diet including food that is nutrient-dense, whole foods, animal-based, nose-to-tail, pasture-raised, and wild-caught.
@@MarmaladeINFP Animal models don't tend to thrive on a high protein, quasi-ketogenic diet devoid of carbohydrates. Ketosis is also contraindicated for healthy growth and pregnancy (carnivores actually don't survive in ketosis, they convert animal proteins into glucose, and burn fat directly).
The scientific research disagrees with you. In human physiology, there is no such thing as an essential dietary carbohydrate. Glucose can be produced from carbohydrates, lactate, pyruvate, glycerol (fat), and certain amino acids (protein). But metabolically fit people don't produce more glucose than the body needs and so won't be knocked out of ketosis. It's also scientifically false to assert ketosis is unhealthy. Fetuses are in ketosis, the baby is born in ketosis, the baby remains in ketosis during breastfeeding, and continual ketosis remains at least until the age of 10 and possibly into young adulthood. In traditional societies on low-carb diets, adults also regularly are in ketosis.
@@MarmaladeINFP Babies aren't in ketosis, they get glucose from the mother's blood. Even Atkin's admitted a ketogenic diet wasn't appropriate for pregnancy, probably because he didn't want to get sued. No society lives routinely in ketosis. The Inuit have a genetic mutation that allows them to burn fat directly as energy.
It's a misnomer. You can have a high protein diet and longevity. You just need to balance out your aminos and co factors. There was an interesting study in fruit flies where they gave them high protein diets, and they had more babies, but a shortened lifespan. Then a crazy scientist gave the fruit flies a high protein diet + good cholesterol. The fruit fly went on to have lots of babies and no lifespan restriction; the cholesterol was an important co factor in the metabolism of protein. Balancing out the integrated stress response and nutrient sensing, and it won't much matter what you eat, as long as it's moderately healthy.
Muscle loss is also strongly linked to worse health outcomes and shorter life. We want sufficient protein combined with exercise to elicit muscle growth and repair from upregulated mTOR and IGF1. Then we want periods of downregulation for healing and cleaning out damaged cells, which can be accomplished with keto diet, fasting, or calorie restriction.
Does protein 'quality' apply to supplements and/or food? Most plant based protein supps are incomplete and the best are adjusted to match the amino distribution of animal protein.
Protein quality also has to do with bioavailability. There was a recent study of meat consumption versus vegan processed protein (i.e., fake 'meat'). The amino acids from actual meat were more bioavailable. That means one would have to eat more of the fake 'meat' to get the same amount of amino acids. I'm not sure what happens, on a vegan diet, to the excess amino acids that don't get full digested, absorbed, and/or metabolized. Are they simply excreted or do they actually cause problems in the body not being able to process them? I don't think the study looked into that.
Great video. But i wonder specifically if you could comment on the pulse pause principle of combining higher protein with intermittent fasting such as OMAD. I also wonder if there is any research on collagen for anti aging ?
That is the thing. Most people on very low-carb, animal-based diets tend to also do such things as OMAD or some other form of time-restricted eating, along with intermittent and extended fasting. Once your carb cravings are gone, you're fat-adapted, and regularly in ketosis, it becomes extremely easy to go without food for periods of time. But that is much harder to do on a high-carb, nutrient-deficient diet. Besides, it's not clear there is any problem with protein itself. It's the methionine to glycine balance. If you're eating nose-to-tail, as are most people on many popular diets like paleo and carnivore, you'll be getting more than enough glycine to offset methionine.
@@MarmaladeINFP I'm not sure about nose to tail when it comes to myself (low carb plant based is my preference due to quality issues around conventional farming where I am plus the animals are farmed in awful environments). But you make some excellent points. I hope that my higher protein diet combined with OMAD is helping me towards my longevity health goals
@@littlevoice_11 - If you're already low-carb with OMAD, then your ahead of the game compared to most people. Have you tried a keto diet? It could be a good experiment. It depends on your purpose, though. A keto diet tends to be more moderate-protein and high-fat. Some people have problems with higher protein without fat. It is easier to do fasting and such with plenty of fat in the diet. That would be harder to do in a health way (i.e., excluding seed oils) without any animal foods. Will you eat dairy and eggs? My vegetarian brothers include those animal foods. One of my brothers lost weight by simply cutting out beer and snack foods like potato chips, which unintentionally cut out a large swath of carbs. That is a major result of many diets. People end up eliminating some of the unhealthy processed foods that contain not only carbs but also seed oils, MSG, etc. My sister-in-law, also a vegetarian, was complaining about joint issues. I was researching some more on joint supplements. I had been taking a few myself because of a foot injury. Based on the research and personal experience, I think two awesome supplements for vegetarians are eggshell membrane and antler velvet. But, as your motivations are ethical, you'd want to be careful about how the product is sourced. I live in Iowa, specifically the college town Iowa City, but it's a small town and surrounded by farmland. We have many awesome local farmers who do organic, regenerative farming, and/or pasture-raised. Some of it is available through the local farmers market, but a couple of the farmers will deliver to one's house. I used to get a weekly egg delivery. I like to support local farmers as much as possible. Not everyone is so lucky to have such access.
@@MarmaladeINFP thank you for your kind reply Ben. I am likely keto but dont test ketones so hard to tell. My carbs are less than 80g usually 50g (total). Protein and fats come from nuts and seeds (opting for higher omega 3 to 6 ratio), avocado, olives, tempeh, non GMO soya beans, nut milks, pea protein isolate, coconut cream, olive oil, raw cacao, chlorella, leafy greens, mushrooms some berries (rarely), non dairy milk. I do have collagen to help my skin, hair and joints too. Plus a concoction of herbs, spices and powders such as holy basil, ashwaganda, moringa etc.
@@MarmaladeINFP your surrounding sound idyllic and you are also lucky to have a family that share your vision for health. It destroys me to see my mother harm her health through a processed food excessive calorie diet
I would be very thankful if you did a deep-dive on Dr Gabrielle Lyon and her "muscle centered medicine", which means eating lots of protein and BCAAS. Her mentor is Dr Donald K Layman. According to them the muscle is "the organ of longevity". This all seems so confusing and clearly a lot more research needs to be done, but it would be nice to know what the consensus seems to be right now.
Same here,was just listening to Dr. Gabrielle Lyon about high protein diet and ETC. She makes a lot of sense though. Low protein diet on the other hand is quite new to me so yes it's confusing
High protein is not directly linked to shorter lifespan. Rather, it's when the methionine to glycine ratio is out of balance. Methionine is concentrated in muscle meat. And glycine is concentrated in connective tissue. If you're eating nose-to-tail, you'll naturally get the correct balance for health and longevity. To get glycine, make sure to get plenty of collagen, such as bone broth and tougher cuts of meat like chuck roast and rump roast (toughness is an indicator of connective tissue).
@@MarmaladeINFP Are you sure? I think Prof. David Sinclair (and also Dr. Peter Attia?) say eat less protein for longer lives. Then of course you have the issue with sarcopenia.
@@SI-ln6tc I can second that Sinclair, Longo, both point to lower amounts of protein. And not "low" in any shape or form but just sustainable amounts instead of the crazy amounts people eat. I think it was 0.8 grams per kg or 0.32 to 0.36 gram per Pound of bodyweight. And then there is the source of protein where all are using predominantly plant based sources for their protein considering they hold much less BCAA's and Methionine in general. So even when you eat more protein than these advices would give you.. you still would not have overstimulation of growth.
Here is a summary of the opposing view, as presented by multiple commenters, as based on all available scientific evidence. Yes, if you are some combination of obese, suffering from metabolic syndrome, eating a high-carb diet and never fasting or exercising, then you might want to lower protein intake to be on the safe side. But keep in mind that most research was done on humans eating a standard American diet (high in carbs and industrial seed oils and on animals eating a similar lab chow diet. Also, the human and animal subjects were typically getting little physical activity and certainly not living under optimal conditions, as seen with traditional societies. Considering that, we are forced to admit that there is no evidence (absolutely zero!) correlating or causally linking high-protein intake with any disease or health issue, much less with shorter lifespan and healthspan for those getting plenty of glycine (from nose-to-tail eating or supplementation) in order to balance methionine, for those following a low-carb and particularly ketogenic diet and/or regular fasting that drastically lowers mTOR, and who is highly active and physically fit. Then again, even for the general public, the argument against a high-protein diet is extremely weak. The national populations that eat the most meat in the world also have the longest lifespans in the world. This link between meat and health has been found in a vast amount of Asian research and even in some Western research. Just look to the Blue Zones that, upon closer scrutiny, traditionally ate animal-based diets with plenty of fatty meats. This is true in the U.S. as well. Consider the two of the healthiest populations ever studied in American history. The first was the Apache a little over a century ago when they were still subsisting on buffalo. Those hunter-gatherers were recorded as the longest lived people in the world at that time. Later on in the mid-20th century, the residents of Roseto PA were closely studied because they were so amazingly healthy, even while they ate a diet high in processed meats and saturated fat. The Roseto Effect was named after them.
Beans are an even better source of glycine, and they don't come with gobs of saturated fat, arachadonic acid, and they aren't responsible for mass deforestation and overconsumption of land and resources.
Beans may have a few useful nutrients like glycine, but beans are lacking dozens of essential, semi-essential, and conditionally essential nutrients found in animal foods. This is why, as numerous studies show, vegans and near-vegan vegetarians are so often deficient or insufficient in multiple nutrients.
You want sufficient BCAAs but not all the time. You want periods of upregulation of mTOR and IGF1 for growth and repair, but then cycle into periods of downregulation for healing and clearing out damaged cells. This can be accomplished with fasting, calorie restriction, and/or a keto diet. By the way, most people on a keto diet also do fasting since ketosis reduces hunger and cravings. Protein will trigger mTOR and IGF1 somewhat on a keto diet, but overall ketosis downregulates mTOR compared to a high-carb diet. It's the combination of BCAs and glucose that causes mTOR and IGF1 to spike so high and for so long. Restrict the carbs and you'll limit the excess glucose and insulin that causes the problem. So, BCAAs are essential nutrients without which you'd die, but get them without all the carbs.
The role of essential amino acids is the synthesis of enzymes that sustain the life process. Nonessential amino acids are synthesized from essential amino acids. For example tyrosine is derived from phenylalanine by the action of phenylalanine hydoxylase. BCAAs are essential for the anabolic creation of muscle mass. HMB is an anti-catabolite that retards the breakdown of muscle and speeds healing. It's a metabolic product of BCAA but bioproduction in humans is insufficient so supplements are very useful. The point of the Krebbs cycle is to get the high energy oxygen bond in glucose to convert ADP to ATP by bonding another phosphorous atom to it.This is used in the ribosomes to link the amino acids in the proper sequence to form enzymes. Deficiency of essential amino acids means there won't be enough replacement of degraded enzymes. The use of an immunosuppressive drug like Rapamycin to induce atophogyy strikes me as incredibly stupid. Fasting is a far better way. Immunosuppressive drugs have specific medical uses but this isn't one of them. Compromising immunity to achieve this goal is an unacceptable increased risk of infection.
Mouse models are great considering the convenient lifespan of mice, but I'm wondering if any of these substances have been scaled up to other animal models (apart from humans) i.e. pigs, and more interestingly dogs. Could you do an episode where you discuss if/which any of the health span relevant treatments have been studied in dogs?
@@TheSheekeyScienceShow I wonder whether it is the same mechanism of low animal protein diet by which vegans live 20% longer than the normal population?
@@sroy7982There are is a ton of differences between vegans and the general population. Going vegan forces you to eliminate a number of highly processed foods. I can't imagine you can ever fully control for that. Also, if someone does things that produce cancerous cells (like smoking), then it is probably a bad idea to boost your IGF-1 by eating a diet high in animal products, because it will fuel cancer growth. It doesn't mean the same applies to people who exercise, eat their veggies and have some animal protein on top of that, prepared in a healthy way. I am not saying that vegan can't be the optimal diet for some people, but I doubt it is optimal for all people. And what you describe almost certainly suffers from the survivorship bias: those who live long on a vegan diet are those who were able to stick to it. You don't know how long people who quit would live on it.
Hmm.. BCCA's are a pretty popular supplement for athletes and muscle gain and repair. I wonder what the results of this study would be if these mice were put through a rigorous exercise routine as well.
That's part of the problem. These animals are living in an extremely unnatural environment. And certainly the protein they'd be eating would not be part of an animal-based diet that is nose-to-tail and nutrient-dense. To replicate a wild rodent diet, they should feed them protein from more natural sources that fit a mouse's evolutionary-based diet: insects, grubs, earthworms, mealworms, lizards, frogs, etc.
What a great video and I have been following a few like wise videos these months . I am recovering from my second throat cancer and have been trying to figure out my body and what may have triggered a tumour growth. I am 63, non smoker , non drinker for most of my life snd very active , lift weights and eat well and take BCAA and supplement with whey protein when I work out . I watch my sugar as well I love red meat sources but these videos have me concerned that working out, making muscle and eating protein might be creating the environment for tumours to start and grow
Don't worry about meat, red meat or otherwise. The research is indicating the greatest promoter of cancer is carbohydrates, glucose, and insulin; specifically in the context of insulin resistance and metabolic syndrome caused by a high-carb diet. If you restrict your carbs high enough, you'll be in ketosis and studies show that ketones reduce the risk of cancer. The complicating factor is that it's much easier to prevent cancer than treat it once you have it. That is because, even though cancer cells love to ferment glucose, they are adaptable in sometimes being able to use other fuel sources. Some cancer cells even adapt to using ketones. So, even though ketosis can help you prevent cancer, it's another issue once you have cancer. There isn't any real great response at that point. Still, ketosis might be useful for your purposes, especially if you don't actively have cancer at the moment. Ketosis, even with higher protein intake, downregulates mTOR while upregulating AMPK; and ketosis promotes anti-inflammation, autophagy, senescent cell elimination, and stem cell release --- all of which improves health and would help clear out potentially cancerous cells
Nutrition in general increases with physical activity. More protein and fat are required. The body, for example, uses up more omega-3s with strenuous exercise. As for essential amino acids, they aren't only needed as building blocks for muscle growth but also as triggers for protein synthesis in general, along with healing. Keep in mind that every cell in the body contains proteins. Exercise causes hormesis, but it also causes damage to muscles, which in turn elicits muscle repair and growth. Exercise also increases ketosis, autophagy, senescent cell elimination, and stem cell release. To accomplish all of this, the body needs more amino acids and fatty acids.
That's the problem when looking at a single study without looking at it in the larger context of scientific knowledge. There is also other issues like the methionine to glycine ratio, the former mostly in muscle meat and the latter mostly in connective tissue. Plus, animal foods are not only protein. They also include collagen, hyaluronic acid, choline, carnitine, carnosine, beta-alanine, fat-soluble vitamins, B vitamins, heme iron and other minerals, omega-3s, CLA, ARA, CoQ10, Phytanic Acid , Phosphatidylserin and other phospholipids, and on and on. benjamindavidsteele. wordpress. com/ 2020/03/12 /plant-based-nutritional-deficiencies/
@@MarmaladeINFP what is your take on vitamin c and scurvy, how would you propose a person incorporate that into a keto mainly veg diet, would you include eggs with the yolk also, as I am trying to improve and find a healing diet but feel confused.
@@Chris-kr7gg - That's a good question. But it shouldn't be a problem. Or, at least, it isn't a problem for most people on low-carb diets. Certainly, it hasn't been a problem for me. For one, there are plenty of plant-based sources of vitamin C. There are, of course, the fruits: citrus fruits (oranges, lemons, limes, and grapefruit), strawberries , kiwifruit, papayas, cantaloupes, etc. On a keto diet, it's fine to eat small amounts of fruits, as long as one keeps carbs down overall so one isn't knocked out of ketosis. Besides there are other sources of vitamin C: broccoli, peppers, leafy greens, and sauerkraut. Keep in mind that one doesn't need large amounts of vitamin C on a keto diet. That is because it's glucose that has a similar structure and so competes with it. Restrict carbs and there is less glucose to block the absorption of vitamin C, i.e., increasing the bioavailability. Scurvy is rare on low-carb diets, but one can always supplement if need be. As for healing in general, if you insist on being vegetarian, then make sure to get what nutrient-dense animal foods and animal supplements you can get. Include eggs and dairy, as long as your body tolerates them, along with adding in egg shell membrane and maybe antler velvet. I'd also recommend an algae-based omega-3 supplement or, better yet, BodyBio PC (a high quality phospholipid supplement that contains omega-3s). BTW, using a high-speed blender, you could make liposomal vitamin C using phospholipids (then the vitamin C would get directly into your cells). And if you're really serious about healing, you might consider some great supplements like MitoQ (a bioavailable form of CoQ10) and Cerule (stimulates stem cells; Bart Kay has a good video on this). There are also NAD+ boosters (I'm using liposomal NAD+ along with liposomal NMN). Beyond that, I'd suggest some time-restricted eating (such as one or two meals a day, such as skipping dinner) or intermittent fasting, including an occasional longer fast to get autophagy for fuller healing. But don't fast too much. Maybe don't worry about fasting at all until you've rebuilt your nutrient levels. Also, get plenty of stress reduction, sleep, and exercise.
As a 76yo man I am also concerned about Sarcopenia. Dr Steward Philips of McMaster identifies 40 gm per meal of whey protein, with BCA Lucine is key to muscle synthesis. As you note, it confusing. It was good that you pointed out studies that show differences between under and over 65. I walk 5-10 miles a day and work out 3 days a week. I enjoy your enthusiasm! Best wishes.
Your body can't utilize more than 30g of protein in a meal. You'ld be far better off distributing your protein evenly in your meals, that leads to more muscle gain.
@@Magnulus76 If you aim for 1g of protein per pound of body weight per day ratio commonly used by body builders or even amateurs, you will need to consume 200 g of protein for a person who weighs 200 lbs (91kg). I agree that we should spread the intake evenly throughout the day, However, if one sticks to 3 square meals a day while following 16/8 IF, he/she will aim for 66g protein per meal. I’m in my 50’s and I could see a higher rate of muscles built following this ratio as opposed to when I was in my 30’s eating a normal protein intake per day (less than 100g a day).
@@MT-sq3jo You can't efficiently utilize much more than about 25g protein per meal. Protein is not stored in the body, it's burned as fuel at cost to the liver and kidneys.
@@Magnulus76 For a sample size of one (me), high protein diets enable my body to build arm and leg sizes I was never able to achieve even when I was in my 20’s or 30’s. It may not be ‘efficient’, but it certainly is effective (end result achieved).
@@MT-sq3jo Steroids also increase muscle mass as they are highly anabolic but they are hardly conducive to optimum health. Likewise, I'm sure eating lots of branch chain amino acids is anabolic as well, but not necessary for good health, and likely counterproductive for longevity and avoiding chronic disease. Which is precisely why I don't focus on them in my diet, and focus instead on a diet that is merely adequate in macronutrients.
I recall reading it was bad for the heart to take bcaa supplements before bedtime, might be a connection. I think this video is good. You have a video also on how proteins fold. Since neuro degeneration is a factor in aging, your videos got me thinking about how they misfold. If you can prevent misfolding, better yet correct it, that might be huge in terms of healthspan. So I just wanted to ask, if you could stop misfolding how would you hypothetically perceive it to be possible?
In general, we shouldn't eat anything at least several hours before bedtime. The energy needed for digestion will interfere with the energy needed for healing during sleep. But there might be other problems with eating particular nutrients late at night.
The top longest lived national populations in the world all also have the highest levels of meat intake in the world. These countries are mostly in Asia. In Eastern research, there is a strong correlation in nutritional studies between meat consumption and lifespan. This isn't well known in the West because this research is mostly in other languages. But even some Western research shows the same link of meat and health.
@@MarmaladeINFP Thanks. I agree with getting nice and hungry before eating the high quality protein. But interesting about the long-lived protein-eating asian countries.
@@izzerstennisscorekeeper3971 - It is quite interesting. The country that has often been at the top of the list of longevity and meat intake is Hong Kong. But also interesting is that Japan's average lifespan went up as meat consumption went up and Okinawa's average lifespan went down as meat consumption went down. Also, the meat-eating Mormons living in the same community as Seventh Day Adventists have the same long lifespan. And the healthiest US population ever studied was in Roseto, Pennsylvania and back when they were studied they ate large amounts of fatty meats, including processed meats. They tried to explain away the Roseto effect by giving the credit to sociocultural factors.
@Craig Clarke - All of the info I'm sharing is widely discussed in at least hundreds of videos, articles, and books I've come across over the years. Much of it can be easily found in a few minutes of web searching, such as the data from numerous sources on the longest lived national populations and the most meat-eating national populations. In recent years, it's usually Hong Kong that stays at the top of these two lists, but other Asian countries are regularly found near the top as well. The Italian-American residents of Roseto, Pennsylvania are a well known example that was the healthiest population in the US during the mid-century. And not long before that, as Dr. Mark Hyman noted, “Some cultures like the Plains Indians, like the Lakota, they lived mostly on Buffalo. And they were the longest lived people in history. More centenarians per capita than any other population at the turn of the century.” This is where the Blue Zones gets confusing. In Loma Linda, the more plant-based Seventh Day Adventists and the more meat-based Mormons have equally great health, but there is the complicating factor of the socioeconomic status, healthy user effect, and much else; including not only what diet these people took on as adults but what they were eating early in life. That is a key point to keep in mind when looking at other Blue Zones. Many of these communities were first studied following WWII when their traditional diets and ways of life had been decimated. In both Okinawa and Greece, pigs had been the mainstay of the earlier diet, but were slaughtered or taken away during the war. The long-lived people there in the post-war period were those who had grown up eating tremendous amounts of fatty animal foods and even the vegetables were regularly fried in lard or drizzled with fat. Also, in many places, bread was traditionally used to sop up meat fat and juices, such as what was saved from the Sunday roast. The people who grew up in Roseto talk about this practice. Healthy populations eating lots of fatty animal foods are considered paradoxes. But there are so many of these so-called 'paradoxes' that they seem more like the rule than the exception (Rosetan Paradox, Amish Paradox, Hong Kong Paradox, Swiss or Alpine Paradox, Albanian Paradox, Cuban Paradox, Spanish Paradox, Greek Paradox, Italian Paradox, and more generally the Mediterranean Paradox; Eskimo Paradox, Masai Paradox, South Pacific Paradox, and on and on; or the related Scottish Paradox, similar to the Northern Ireland Paradox and Belfast Paradox, maybe involving vitamin D, a fat-soluble vitamin found in animal fat; also consider the Israeli Paradox and Indian Paradox where there is bad cardiovascular health outcomes despite little saturated fat). Conventional nutritional studies is sinking under a wave of paradoxes. Maybe there are so many exceptions to the supposed rule that we need to rewrite the rule. This dietary reliance on animal foods has been true of most Americans as well when we look back in history. Nina Teicholz points out that, “saturated fats of every kind were consumed in great quantities. Americans in the nineteenth century ate four to five times more butter than we do today, and at least six times more lard” (The Big Fat Surprise). That was on top of the meat they consumed. In the early 1900s, writes Jane Ziegelman, “On average, Americans ate a phenomenal 147 pounds of meat a year; Italians, by contrast, consumed 24” (America’s Obsession With Cheap Meat). That is probably a severe underestimation, as data back then was only kept for food shipped across state lines and so excluded food grown at home and at nearby farms, not to mention excluding food that came from hunting, trapping, fishing and gathering. One of the most popular animal fats in many traditional societies was butter or ghee (refined butter), a point Price elaborated upon. In its rich yellow form from early spring, butter was highly prized, often saved for pregnant women, and sometimes treated as sacred. In populations that have experienced less industrialization of diet, there is still a living, if fading, memory of this: “You must have heard about the men from the times of khareesh (pure ghee). Even when they were old they would not hold their legs for support when standing up. That was the strength of ghee. Even young people these days can’t stand up without holding something for support” (Paksitani village elder, Tribal People Try Cinnamon Rolls For The First Time, Reactistan, Oct 3, 2020). Keep in mind that, in the United States, it was during the 1930s that industrial seed oils replaced animal fats as the main source of fatty acids. Is it surprising that over the following decades there was a sudden moral panic about public health, from obesity to heart disease. During WWII, the US military realized that so many American draftees were too malnourished to join the military. And so, after the war, the government instituted dietary guidelines, school food programs, and food fortification. But already by the 1930s, those like Dr. Weston A. Price were writing about the severe health decline he'd seen since he began his practice in the late 1800s. Many others, such as Dr. M. J. Rowlands, were making similar observations. I could go on endlessly. But I've already written about this in great detail (with data and cited sources) on my WordPress blog, Marmalade. Here are some of the titles to posts you can find: "Research On Meat And Health" "Dietary Risk Factors for Heart Disease and Cancer " "Blue Zones Dietary Myth" "Eat Beef and Bacon!" "Are ‘vegetarians’ or ‘carnivores’ healthier?" "Vegetarianism is an Animal-Based Diet" "Plant-Based Nutritional Deficiencies" "True Vitamin A For Health And Happiness" "Hubris of Nutritionism" "Ancient Greek View on Olive Oil as Part of the Healthy Mediterranean Diet" "Wild-Caught Salmon and Metabolic Health" "Early Research On the Industrial Diet" "Amish Paradox" "Being “mostly vegan” is like being “a little pregnant.”" "Moral Panic and Physical Degeneration" "Health From Generation To Generation" "Ancient Atherosclerosis?" If you're looking for writings by others, besides what I linked to in those posts, there are numerous pieces available all over the web. When someone asks or demands info like this, I always wonder why they don't simply look it up with a web search. That is all I do when I'm curious about a topic. For example, in skimming through the top results of a single web search that took seconds to type into the search box, I was able to find the following scientific papers and articles (if you go to the first post listed above, you'll find quotes and excerpts from them): Consumption of Unprocessed Red Meat Is Not a Risk to Health from World Farmers’ Organisation (WFO) Scientific Council Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: a prospective cohort study by Romaina Iqbal, et al Controversy on the correlation of red and processed meat consumption with colorectal cancer risk: an Asian perspective by Sun Jin Hur, et al Meat intake and cause-specific mortality: a pooled analysis of Asian prospective cohort studies by Jung Eun Lee, et al No association between meat intake and mortality in Asian countries by Dominik D Alexander Cancer link to red meat consumption may not exist for Asians: Study by Pearly Neo Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations by Bradley C. Johnston, Dena Zeraatkar, Mi Ah Han, & Robin W.M. Vernooij Should dietary guidelines recommend low red meat intake? by Frédéric Leroy & Cofnas
so there's a balance. i like a smoothie with blueberries, parsley, and a medium scoop of plain casein protein powder. casein because the glucose spike is smaller compared to whey.
Muscle loss in older people is a major mortality risk (main driver of SARMs development), might be offsetting any metabolic benefits at that point for overall protein reduction.
Berberine is very interesting they gave 50mg on a group of mice at the ending of there life they lived 16% longer. so imagine what the effect would be if they gave mice in the beginning of there life. It also gave a 80% medium lifspan wich is realy crazy.
@@TheSheekeyScienceShow Thanks for the Great content I love your videos they're informative and fun. Between metformin and berberine which one works better for longevity and also pcos? Appreciate it !!!
Strenght traning activate mtor only in muscles? I think you know than strenght traning is asociated with longevity in humans. ST activate mtor more tha proteins. But idk if only in skeletal muscles or in the whole body
Interesting: We can only eat Carbohydrates, Fats and Protein, right? Carbohydrates are obviously bad and now Protein is bad for longevity. Our food supply is operating on the premise that Fat is bad for us and so there is very little in the available food supply. Also, we have the notion that Vegetables are good to eat, but are they really. Everything wants to "Stay Alive" and pass on their genes...so do vegetables and other plants. Animals have evolved "Teeth & Claws" to avoid being eaten and Plants and Vegetables have evolved Chemical Defenses...they can kill us or at least make us sick...so to recap: Cant Eat Carbohydrates, Cant Eat Protein if you want to live long, Vegetables use chemicals to avoid being eaten by us...so FAT then, right....so miserable.
Paul Byren, you might benefit from a rethink on that, Plants Chemical defenses are mostly to fight off bad bacteria and fungi and the phytochemicals that benefit plant microbiomes also creates a more healthy microbiome for the animals that eat them, most plants have evolved to need animals to eat them , grasses need to be grazed, trees need pruning, fruit is designed to be desirable.
@@dionysusnow awesome point grass is grazed then refertilised with the dung of the grazing animals everything is recyclable. It's all this fake and chemical based unhealthy food that is killing people.
I am in the same camp as Zak Efron … how can it be that we’re now supposed to eat a low protein diet to live longer? This makes me wonder if all of this testing on mice isn’t perhaps a mistake. So, mice live longest on a high carb diet? Perhaps that is because they are very different from humans. It feels a bit like “looking for your keys under the lamppost” regardless of where you dropped them, because the light is better there. Mice have short lifespans and are easy to test on, and we just hope that the results have some relation to how humans function. I’m going to stick with moderate protein for myself for the moment.
The other problem is that lab rodents tend to be nocturnal. Humans are diurnal. The two species have evolved very different diets, metabolisms, etc. For example, mice do not do well with long term fasting, in the way humans can do so easily and healthily. Few species have the impressive capacity for ketosis as humans do.
@MrChiangching - I realize you are simply repeating the misinformation that you've heard others say. But I'd recommend that you always research these issues for yourself. The evidence points to the complete opposite of vegan dogmatism. The Okinawans traditionally relied upon pork, lard, and wild-caught animal foods. Yes, they had a caloric-restricted diet, but that was a restriction in terms of portion sizes. In terms of percentages, their diet was very much animal-based. Read my post, "Blue Zones Dietary Myth". I go into the scientific and historical evidence of the Okinawan diet. This info isn't hard to find, for those who want to find it. But it means questioning conventional assumptions. This means looking at what is known about Okinawans not only after WWII but also before it. The long-lived Okinawans who were studied in the post-war period spent all their early years of development and most of their adulthood in the pre-war period.
I provided evidence. And you provided nothing. All you did was restate the opinion of someone else, even if you personally agree with that opinion and personally believe the authority to be reliable. I, however, was not relying on anyone's authority. If you go to the piece I referred to you, you'd find an analysis I did of a wide array of evidence. My writing is not simply restating someone else's opinion. I researched all the info I could find and came to my own conclusion. If I had found evidence for your claims, I would have pointed that out. But that is not what I found. Instead, it quickly became apparent all of the diverse evidence that was ignored by Dan Buettner in his writing about the Blue Zones. You can agree or disagree with my assessment of the evidence. I just wish you would at least base your criticisms on an equally fair assessment. Simply dismissing info that doesn't fit your preconceived conclusions is unsatisfactory. Here is a homework assignment for you. Go to the piece I wrote. Pull out all of the evidence I share. Go to the original sources that I reference and link. Read it for yourself and honestly attempt to explain that evidence to support Beuttner's claim about the Blue Zones. In doing this analysis, write it up as an article or post. Feel free to add additional evidence you might find, along with detailing any related arguments and criticisms. But be sure to carefully cite all of your sources, as I did. Then and only then will I take your opinion seriously.
I don't think that results on diet can be trslanslated to humans, mice and humans have big differences in biomes, mice are mostly vegetarian, humans are omnivore with a stomach acidity levels like hyenas....
Eat large amounts of meat to upregulate mTOR and IGF1 for growth and repair. Then, use fasting, calorie restriction, or keto diet to downregulate mTOR and IGF1 for healing and elimination of damaged cells. Health is about balancing these mechanisms. Going to the extreme by always upregulating one side and always downregulating the other is a recipe for disease, health decline, and an early death.
So basically; stay healthy.. eat less meat.. get some of that protein from plant sources.. keep exercising.. be content with being slimmer and toner versus big muscle because it might lengthen your life span.
Leucining our leucine levels, lol. Personally, I'm still within that 50+18 range where lower protein intake correlates with lower rates of mortality and cancer, but within a few years I'll be within that group which benefits from a higher protein intake. Who'd have guessed it would be so complicated. The one takeaway though does seem to be, that members of either group should strive to acquire most of the proteins from plant sources. Given that, I see no real way to avoid a relatively high intake of BCAAs, so I think you are correct to suggest that IF is the answer to that. Sometimes timing really is everything.
You can get both. Eat meals with plenty of protein that upregulate mTOR and IGF1 for growth and repair. Then cycle that with periods of downregulation of mTOR and IGF1 for healing and elimination of damaged cells --- this can be accomplished through fasting, calorie restriction, and keto diet.
To me the breakneck speed is one of Ms. Sheekey's great merits. Yes, it's almost impossible to take in, but it wakes you up, and covers a huge amount of ground within your likely attention span. It's usually worth listening again, if necessary using RUclips settings to slow it down a notch.
Young lady, Your manner of speaking and accents suffer from the British froudeur and snobbery so traditional in that culture. A bit more emotional involvement, greater inflection and intonation until it sounds something approaching a human voice come up with a human sensibility behind it, would be much welcome. Precision in articulation it's not quite enough to do the job
You will never be afraid of chalk talk interviews..
Love that!
@@TheSheekeyScienceShow The issue of sarcopenia should be addressed. I think there's at least one article stating rapamycin can delay sarcopenia but theres nothing else. (Other than weight lifting and eating a lot if protein.)
I think its a trade off between longer health vs longer life.
I think this is sarcastically meant Sheeky SS!
I appreciate your willingness to keep independent of product sponsors. Definitely impacts how much credence I give to your presentations. Just subscribed. 👍
I’ve been pondering many of these concepts over the last 5 years. I was in the shower thinking of my menu for the next week as I was curious about reducing the amount of protein. So tonight I searched RUclips and found this. It was like every 90 seconds of this video many of my thoughts were addressed. Thank you for opening up the conversation. I appreciate ya, cheers
It's the methionine to glycine ratio. Methionine comes from meat. And glycine comes from connective tissue. It's not necessarily a high-protein and menthione-excessive diet that is linked to decreased lifespan but a glycine-deficient diet. So, a diet that is animal-based, nose-to-tail, nutrient-dense, and well-balanced could be an effective strategy for optimal longevity, not to mention healthspan.
That is how I eat. Plus, I often do OMAD, intermittent fasting, and extended fasting; and hence regular autophagy. That is also how most hunter-gatherers have been eating for hundreds of thousands of years. Interestingly, all of the top most long-lived countries have the highest meat consumption in the world (e.g., Hong Kong); and yet I don't know that they do OMAD or fasting.
We want both periods of growth with upregulated mTOR and periods of repair with downregulated mTOR. There are multiple ways to achieve this end. But traditional societies tended to follow similar dietary patterns with periods of limited calories or none at all. Besides OMAD, feasting and fasting was particularly common among hunter-gatherers who often pride themselves on being able to fast.
benjamindavidsteele. wordpress. com/ 2019/09/17 /high-vs-low-protein/
benjamindavidsteele. wordpress. com/ 2019/07/09 /gundrys-plant-paradox-and-saladinos-carnivory/
benjamindavidsteele. wordpress. com/ 2019/10/01 /eat-beef-and-bacon/
benjamindavidsteele. wordpress. com/ 2019/05/28 /blue-zones-dietary-myth/
benjamindavidsteele. wordpress. com/ 2019/12/29 /are-vegetarians-or-carnivores-healthier/
benjamindavidsteele. wordpress. com/ 2019/12/19 /past-views-on-one-meal-a-day-omad/
benjamindavidsteele. wordpress. com/ 2019/12/16 /native-americans-feasted-some-but-mostly-fasted/
So we were 2nd-tier carnivores for most of evolution? We ate the left over parts of the animals?
As an active senior (70) that exercises everyday and mows his own lawn I need
more protein. Low protein might work for a young person like you, but not for my age bracket.
Sarcopenia is a danger for us.
The question is - how much? I'm about a decade younger than you, and wondering whether it's time to go higher protein. Right now I'm 1.2/g/kg per day (or about 90 grams), which seems good for a moderately active lifestyle.
That is what she suggested.
Typical older persons mostly get Sarcopenia because of lack of exercise. As long as you are getting reasonable calories and nutrition from diet I would not think this is a concern for you. Read some scientific studies on the subject and see the behavior of these people that get the disease. 5% protein is too little, 10 - 13 % reasonable, and plant protein is superior to animal protein.
@@brucepugh1536 Exactly. People take up a sedentary lifestyle and develop sarcopenia due to inactivity and disuse. High protein diets will just age your vital organs faster.
10-12 percent of calories from protein is perfectly fine. People don't need protein smoothies or to become a carnivore. They'ld be better off going for a walk if they are worried about supporing their muscles.
No matter what one wants to believe, much research does show that insufficient protein intake is strongly linked to muscle loss. And sarcopenia is strongly linked to decreased healthspan and lifespan. Eating some animal foods every day is not "high protein" and won't age your vital organs, as there is no scientific evidence that supports such fear-mongering. Many healthy and long-lived societies, such as hunter-gatherers, have eaten higher amounts of meat.
In fact, the longest lived national populations in the world are also those that eat the most meat in the world. We Westerners don't know about that fact as much because these populations are mostly in Asia. But the Blue Zone Ikarians in Greece eat lots of meat and animal fat. And so did the Italian-American residents of Roseto, Pennsylvania who were the healthiest population mid-20th century. Obviously, their vital organs were doing just fine. LOL
Plant-based protein is superior to animal protein because the latter contains BCAAs.
I do think that animal meat is less healthy because it comes with saturated fat a lot more then plant proteins, beans, whole weed, rice, quinoa, and many others. In addition, plant proteins, come with a large amount of micro nutrients in place of what is useless fat in the meats.
I'm not sure why Rhonda Patrick and Brad Stanfield are focusing on high protein and big muscles so much now. I just saw Rhonda say in a video that you need to get muscles built up as if you lose them when bed ridden you can never get them back. Could be something in it after 65, but best way would be via exercise. Also I reckon if you save the things like creatine and protein powders until you do get bed ridden when older - they will have more chance of working to help rebuild than if you have been taking them for years and the body got used to them.
Yes, I'm also interested in practical strategies to continue building muscle while intermittent fasting, especially for someone who exercises every day. Thank you
Although I find your videos really difficult to follow (because you whizz through the content way too fast for me), this was a really intersting one. As someone who has lifted weights pretty much all my life, I have always followed a high protein diet. Maybe that was not the best thing to do, but now I'm approaching 60, I may need to keep it fairly high, but might need to think about the actual composition of the protein types. Thanks for alerting me to this.
Just slow down the play back speed and you will not have a problem. You are welcome.
@@Chris-kr7gg OK; thanks.
I also lift weight and follow a high protein diet to maximize muscle building. If anything, I’d first try to shift more protein to plant based rather than overall protein intake reduction. Having plenty of muscles do have the benefit of reducing risk of bone or joint fracture after a fall, an extremely high risk factor for early/accelerated death among the elderly (worse than cancer!). Besides, I assume guys like us prefer the quality of life coming from being muscular, and I may not want to trade that against having a chance of living a bit longer (just a chance, not a guarantee).
@@MT-sq3jo Yes, I agree with what you say, MT, and I am trying to shift my protein intake to include more plant sources (primarily beans, really).
@@Chris-kr7gg I thought she was slow so I watch every video in 2X speed to save time😅
Ok, so the question is, would you rather follow a low protein diet with the potential benefit of living longer but with the risk of sarcopenia (and increased risk of falling and breaking bones), or, would you rather eat a high protein diet to promote muscles building when you are young and able to prevent sarcopenia later in life (just like saving money for retirement) and risk dying early?
High protein + high fiber is much better
Think this corrupt Governments fund these sort of channels
Always a trade off😉 With the study results at least we have a clearer menu to choose from
So you only eat protein around the time you lift weights. And if you are frail for your age you increase both of those until you aren't.
Wonderful ! Thank you! Condensing all the research one place 🤗
I’ve been very interested in the successes of the potato diet in terms of health and weight loss. Im wondering if it is a low protein thing , a low fat thing or a palatability thing?.. 🤔
Or maybe all 3..
Would be very interested in your views on palatability theory of weight loss as well..
Thanks again for the awesome content! 🤗
Everyone says you are too fast, I like the way you are, (I fast forward your videos to save time) don't stop on the goodiness of the Sheekey science show!!
It makes sense to say that these data are for regular people who don't exercise on a daily basis. People who lift weights or are doing weight resistance exercises need higher intake of protein. If they don't then the muscle starts eating itself. I wish researchers can stop providing data as if one size fits all.
Actually, once the muscle is built, you don't need that much protein for maintenance.
This research supporting a conclusion of eating less protein only applies to metabolically unfit people not eating nose-to-tail, not following a low-carb diet, not doing caloric restriction, not fasting, and not exercising. Sadly, this describes most Americans. But if one is metabolically fit by doing all of what I describe, then a high-protein diet would be optimal for health.
There is a reason that the national populations that have the longest average lifespan also have the highest average meat intake in the world. One might note, though, that these meat-loving populations are all in Asia which is a region more known for eating nose-to-tail as they've maintained more traditional animal-based diets.
I think I heard methionine is the strongest amino that is detected by nutrient sensors. Lower methionine was seen to extend lifespan, and glycine supplementation which helps clear methionine was also seen as beneficial. But adequate protein is necessary to build muscle, 25% or higher protein diets were associated with 45% of stored excess calories going to muscle vs 95% going to fat in lower protein diets. More muscle easier weight loss. I think periodic short term fasting might provide the periods of low protein that put the body in a more protective state.
Yep, it's the methionine to glycine ratio. Methionine comes from meat. And glycine comes from connective tissue. It's not necessarily a high-protein and menthione-excessive diet that is linked to decreased lifespan but a glycine-deficient diet. So, a diet that is animal-based, nose-to-tail, nutrient-dense, and well-balanced could be an effective strategy for optimal longevity, not to mention healthspan.
That is how I eat. Plus, I often do OMAD, intermittent fasting, and extended fasting; and hence regular autophagy. That is also how most hunter-gatherers have been eating for hundreds of thousands of years. Interestingly, all of the top most long-lived countries have the highest meat consumption in the world (e.g., Hong Kong); and yet I don't know that they do OMAD or fasting.
We want both periods of growth with upregulated mTOR and periods of repair with downregulated mTOR. There are multiple ways to achieve this end. But traditional societies tended to follow similar dietary patterns with periods of limited calories or none at all. Besides OMAD, feasting and fasting was particularly common among hunter-gatherers who often pride themselves on being able to fast.
benjamindavidsteele. wordpress. com/ 2019/09/17 /high-vs-low-protein/
benjamindavidsteele. wordpress. com/ 2019/07/09 /gundrys-plant-paradox-and-saladinos-carnivory/
benjamindavidsteele. wordpress. com/ 2019/10/01 /eat-beef-and-bacon/
benjamindavidsteele. wordpress. com/ 2019/05/28 /blue-zones-dietary-myth/
benjamindavidsteele. wordpress. com/ 2019/12/29 /are-vegetarians-or-carnivores-healthier/
benjamindavidsteele. wordpress. com/ 2019/12/19 /past-views-on-one-meal-a-day-omad/
benjamindavidsteele. wordpress. com/ 2019/12/16 /native-americans-feasted-some-but-mostly-fasted/
I was looking at more info on mTOR. There is one factor that gets overlooked. Particular amino acids strongly upregulate mTOR on a high-carb diet but don't do so on a low-carb diet. Yet it's the protein getting blamed for what the carbs did. The reason this confusion arose is because, on a high-carb diet, it's not the carbs in any given meal that are the main trigger for mTOR. Rather, it's the high-carb diet in its entirety that creates the condition for excessive mTOR.
This is a more complex causal link that has gone largely unnoticed because almost all research has been done on high-carb diets and very little on low-carb diets. So, conventional assumptions feed into dietary research and simply offer further evidence for the assumptions. It never occurs to most researchers to try any diet other than high-carb because that is what we consider 'normal' in our society.
@@MarmaladeINFP There's no experimental, observational, or clinical evidence to support such advice. The longest lived populations on the planet do not eat an animal-based diet. 0-5 percent of their calories come from animals, the rest are plants.
@Magnutless76 - Your statement is scientifically false. Look at the pieces "Blue Zones Dietary Myth" and "Are 'vegetarians' or 'carnivores' healthier?". But you can find the data from numerous other sources, many of which are linked in those writings.
The longest lived national populations, mostly in Asia, are also the most meat-eating populations in the world. This is supported not only by an increasing amount of Western research but by a lot of Asian research. See another piece: "Research On Meat And Health".
I have minimised protein for years, and feel great
For longevity, I place my bets on the mostly plant based diet in blue zone communities. Cheers.
90% of centenarians are not vegetarian....most of them are flexatarians
In addition being lower in protein, plants provides a wide spectrum of growth inhibitors.
@@jaym9846
Inhibitors are destroyed by cooking. Don't forget plants also contain anti oxidants not found in meat.
@@galaxymetta5974 Don't some plant compounds that inhibitor growth survive heat (ie caffiene in coffee, EGCG in tea, capsacin in chilies, gingerol in ginger, curcumin in tumeric, quercetin in onions, etc).
Just subscribed, your information is wonderful and your voice is soothing. However, being a weight lifter I don’t plan to change my protein regime, I have however been getting strict on the quality of the protein and incorporating hemp and egg protein in with my normal protein intake.
Problem is other life issues are not being a pointed for here, for instance stress, sleep, water source and exercise levels and smoking and drug abuse etc.
I am originally from south india. My family(community in general) is vegetarian and generally have less protein and more carbohydrate focused diet . Most of my lineage and family members (including community members) live up to 80-100. It might not be related but it is cool to see the result in mice.
p.s I just found your channel and have been loving your videos. Let me know how I can support you.
Thank you for sharing. Vegetarianism seems promising.
My suspicion is that your family and community, besides eating less protein, also traditionally did a lot of caloric restriction, portion control, and/or fasting. That is one way to accomplish improved health and longevity, assuming one is getting enough animal foods for nutrient-density, even if primarily from dairy and eggs.
But the same results are seen on those with a high-protein diet, as long as they do similar practices like fasting and such which promotes ketosis. Or one can do a keto diet to achieve this end. Lots of physical exertion with less calories will also put one into ketosis. And the more one is in ketosis the greater autophagy will result.
By the way, research shows that high protein only upregulates mTOR on a high-carb diet but not on a low-carb diet. And methionine is only a problem if one is lacking glycine in the diet from nose-to-tail eating: bone broth, tough or gristly meats, etc. Not all high-protein diets are the same, in the way not all low-protein diets are the same.
The confusion comes from almost all research being done on humans and animals eating a hyper-processed diet that is both high in protein and high in carbs, not to mention high in industrial seed oils. So, we aren't talking about a healthy traditional diet including food that is nutrient-dense, whole foods, animal-based, nose-to-tail, pasture-raised, and wild-caught.
@@MarmaladeINFP Animal models don't tend to thrive on a high protein, quasi-ketogenic diet devoid of carbohydrates. Ketosis is also contraindicated for healthy growth and pregnancy (carnivores actually don't survive in ketosis, they convert animal proteins into glucose, and burn fat directly).
The scientific research disagrees with you. In human physiology, there is no such thing as an essential dietary carbohydrate. Glucose can be produced from carbohydrates, lactate, pyruvate, glycerol (fat), and certain amino acids (protein). But metabolically fit people don't produce more glucose than the body needs and so won't be knocked out of ketosis.
It's also scientifically false to assert ketosis is unhealthy. Fetuses are in ketosis, the baby is born in ketosis, the baby remains in ketosis during breastfeeding, and continual ketosis remains at least until the age of 10 and possibly into young adulthood. In traditional societies on low-carb diets, adults also regularly are in ketosis.
@@MarmaladeINFP Babies aren't in ketosis, they get glucose from the mother's blood.
Even Atkin's admitted a ketogenic diet wasn't appropriate for pregnancy, probably because he didn't want to get sued.
No society lives routinely in ketosis. The Inuit have a genetic mutation that allows them to burn fat directly as energy.
It's a misnomer. You can have a high protein diet and longevity. You just need to balance out your aminos and co factors.
There was an interesting study in fruit flies where they gave them high protein diets, and they had more babies, but a shortened lifespan.
Then a crazy scientist gave the fruit flies a high protein diet + good cholesterol. The fruit fly went on to have lots of babies and no lifespan restriction; the cholesterol was an important co factor in the metabolism of protein.
Balancing out the integrated stress response and nutrient sensing, and it won't much matter what you eat, as long as it's moderately healthy.
Thank you dear. Sometimes I need to play your videos a couple of times as your brain is so quick. Great work nevertheless. Johnny
Great vid - what app/ software you use as a whiteboard?
Does this change when demand for aminos is elevated from significant resistance training? I want to live ling and healthy AND grow muscle
Muscle loss is also strongly linked to worse health outcomes and shorter life. We want sufficient protein combined with exercise to elicit muscle growth and repair from upregulated mTOR and IGF1. Then we want periods of downregulation for healing and cleaning out damaged cells, which can be accomplished with keto diet, fasting, or calorie restriction.
Very interesting! Thanks Eleanor!
Can you give me examples of plant-based protein sources that are low in leucine and that doesn't activate mTOR? I can't find any.
Why does digestion seem to get worse with age?
So, what would be considered as high protein intake per day?
This is very underreported research IMO. Thanks!
Agreed!
This is why i dont follow the herd
but can't the body make essential amino acids from nitrogen?
Lab meat startups need to take some notes to improve meat quality and perhaps make it even better than plant
thanks for your work
Whats the role of lysine in longevity? Do u have any info on it!
Does protein 'quality' apply to supplements and/or food? Most plant based protein supps are incomplete and the best are adjusted to match the amino distribution of animal protein.
Protein quality also has to do with bioavailability. There was a recent study of meat consumption versus vegan processed protein (i.e., fake 'meat'). The amino acids from actual meat were more bioavailable. That means one would have to eat more of the fake 'meat' to get the same amount of amino acids. I'm not sure what happens, on a vegan diet, to the excess amino acids that don't get full digested, absorbed, and/or metabolized. Are they simply excreted or do they actually cause problems in the body not being able to process them? I don't think the study looked into that.
Great video. But i wonder specifically if you could comment on the pulse pause principle of combining higher protein with intermittent fasting such as OMAD. I also wonder if there is any research on collagen for anti aging ?
That is the thing. Most people on very low-carb, animal-based diets tend to also do such things as OMAD or some other form of time-restricted eating, along with intermittent and extended fasting.
Once your carb cravings are gone, you're fat-adapted, and regularly in ketosis, it becomes extremely easy to go without food for periods of time. But that is much harder to do on a high-carb, nutrient-deficient diet.
Besides, it's not clear there is any problem with protein itself. It's the methionine to glycine balance. If you're eating nose-to-tail, as are most people on many popular diets like paleo and carnivore, you'll be getting more than enough glycine to offset methionine.
@@MarmaladeINFP I'm not sure about nose to tail when it comes to myself (low carb plant based is my preference due to quality issues around conventional farming where I am plus the animals are farmed in awful environments). But you make some excellent points. I hope that my higher protein diet combined with OMAD is helping me towards my longevity health goals
@@littlevoice_11 - If you're already low-carb with OMAD, then your ahead of the game compared to most people. Have you tried a keto diet? It could be a good experiment. It depends on your purpose, though. A keto diet tends to be more moderate-protein and high-fat. Some people have problems with higher protein without fat. It is easier to do fasting and such with plenty of fat in the diet.
That would be harder to do in a health way (i.e., excluding seed oils) without any animal foods. Will you eat dairy and eggs? My vegetarian brothers include those animal foods. One of my brothers lost weight by simply cutting out beer and snack foods like potato chips, which unintentionally cut out a large swath of carbs. That is a major result of many diets. People end up eliminating some of the unhealthy processed foods that contain not only carbs but also seed oils, MSG, etc.
My sister-in-law, also a vegetarian, was complaining about joint issues. I was researching some more on joint supplements. I had been taking a few myself because of a foot injury. Based on the research and personal experience, I think two awesome supplements for vegetarians are eggshell membrane and antler velvet. But, as your motivations are ethical, you'd want to be careful about how the product is sourced.
I live in Iowa, specifically the college town Iowa City, but it's a small town and surrounded by farmland. We have many awesome local farmers who do organic, regenerative farming, and/or pasture-raised. Some of it is available through the local farmers market, but a couple of the farmers will deliver to one's house. I used to get a weekly egg delivery. I like to support local farmers as much as possible. Not everyone is so lucky to have such access.
@@MarmaladeINFP thank you for your kind reply Ben. I am likely keto but dont test ketones so hard to tell. My carbs are less than 80g usually 50g (total). Protein and fats come from nuts and seeds (opting for higher omega 3 to 6 ratio), avocado, olives, tempeh, non GMO soya beans, nut milks, pea protein isolate, coconut cream, olive oil, raw cacao, chlorella, leafy greens, mushrooms some berries (rarely), non dairy milk. I do have collagen to help my skin, hair and joints too. Plus a concoction of herbs, spices and powders such as holy basil, ashwaganda, moringa etc.
@@MarmaladeINFP your surrounding sound idyllic and you are also lucky to have a family that share your vision for health. It destroys me to see my mother harm her health through a processed food excessive calorie diet
I would be very thankful if you did a deep-dive on Dr Gabrielle Lyon and her "muscle centered medicine", which means eating lots of protein and BCAAS. Her mentor is Dr Donald K Layman. According to them the muscle is "the organ of longevity". This all seems so confusing and clearly a lot more research needs to be done, but it would be nice to know what the consensus seems to be right now.
Same here,was just listening to Dr. Gabrielle Lyon about high protein diet and ETC. She makes a lot of sense though. Low protein diet on the other hand is quite new to me so yes it's confusing
High protein is not directly linked to shorter lifespan. Rather, it's when the methionine to glycine ratio is out of balance. Methionine is concentrated in muscle meat. And glycine is concentrated in connective tissue. If you're eating nose-to-tail, you'll naturally get the correct balance for health and longevity. To get glycine, make sure to get plenty of collagen, such as bone broth and tougher cuts of meat like chuck roast and rump roast (toughness is an indicator of connective tissue).
I think she is misleading.
Its more like protein gives you greater long term health but not necessarily longer life.
@@MarmaladeINFP Are you sure? I think Prof. David Sinclair (and also Dr. Peter Attia?) say eat less protein for longer lives. Then of course you have the issue with sarcopenia.
@@SI-ln6tc I can second that Sinclair, Longo, both point to lower amounts of protein. And not "low" in any shape or form but just sustainable amounts instead of the crazy amounts people eat. I think it was 0.8 grams per kg or 0.32 to 0.36 gram per Pound of bodyweight.
And then there is the source of protein where all are using predominantly plant based sources for their protein considering they hold much less BCAA's and Methionine in general. So even when you eat more protein than these advices would give you.. you still would not have overstimulation of growth.
Here is a summary of the opposing view, as presented by multiple commenters, as based on all available scientific evidence. Yes, if you are some combination of obese, suffering from metabolic syndrome, eating a high-carb diet and never fasting or exercising, then you might want to lower protein intake to be on the safe side. But keep in mind that most research was done on humans eating a standard American diet (high in carbs and industrial seed oils and on animals eating a similar lab chow diet. Also, the human and animal subjects were typically getting little physical activity and certainly not living under optimal conditions, as seen with traditional societies.
Considering that, we are forced to admit that there is no evidence (absolutely zero!) correlating or causally linking high-protein intake with any disease or health issue, much less with shorter lifespan and healthspan for those getting plenty of glycine (from nose-to-tail eating or supplementation) in order to balance methionine, for those following a low-carb and particularly ketogenic diet and/or regular fasting that drastically lowers mTOR, and who is highly active and physically fit.
Then again, even for the general public, the argument against a high-protein diet is extremely weak. The national populations that eat the most meat in the world also have the longest lifespans in the world. This link between meat and health has been found in a vast amount of Asian research and even in some Western research. Just look to the Blue Zones that, upon closer scrutiny, traditionally ate animal-based diets with plenty of fatty meats.
This is true in the U.S. as well. Consider the two of the healthiest populations ever studied in American history. The first was the Apache a little over a century ago when they were still subsisting on buffalo. Those hunter-gatherers were recorded as the longest lived people in the world at that time. Later on in the mid-20th century, the residents of Roseto PA were closely studied because they were so amazingly healthy, even while they ate a diet high in processed meats and saturated fat. The Roseto Effect was named after them.
Beans are an even better source of glycine, and they don't come with gobs of saturated fat, arachadonic acid, and they aren't responsible for mass deforestation and overconsumption of land and resources.
Beans may have a few useful nutrients like glycine, but beans are lacking dozens of essential, semi-essential, and conditionally essential nutrients found in animal foods. This is why, as numerous studies show, vegans and near-vegan vegetarians are so often deficient or insufficient in multiple nutrients.
Thanks well put together lass
What foods are high in other amino acids but low in BCAAs because whenever I look it up I only find foods high in BCAAs?
You want sufficient BCAAs but not all the time. You want periods of upregulation of mTOR and IGF1 for growth and repair, but then cycle into periods of downregulation for healing and clearing out damaged cells. This can be accomplished with fasting, calorie restriction, and/or a keto diet. By the way, most people on a keto diet also do fasting since ketosis reduces hunger and cravings.
Protein will trigger mTOR and IGF1 somewhat on a keto diet, but overall ketosis downregulates mTOR compared to a high-carb diet. It's the combination of BCAs and glucose that causes mTOR and IGF1 to spike so high and for so long. Restrict the carbs and you'll limit the excess glucose and insulin that causes the problem. So, BCAAs are essential nutrients without which you'd die, but get them without all the carbs.
The comment about Tryptophan went by quickly.. Was it suggested that Tryptophan should be restricted?
The role of essential amino acids is the synthesis of enzymes that sustain the life process. Nonessential amino acids are synthesized from essential amino acids. For example tyrosine is derived from phenylalanine by the action of phenylalanine hydoxylase. BCAAs are essential for the anabolic creation of muscle mass. HMB is an anti-catabolite that retards the breakdown of muscle and speeds healing. It's a metabolic product of BCAA but bioproduction in humans is insufficient so supplements are very useful.
The point of the Krebbs cycle is to get the high energy oxygen bond in glucose to convert ADP to ATP by bonding another phosphorous atom to it.This is used in the ribosomes to link the amino acids in the proper sequence to form enzymes. Deficiency of essential amino acids means there won't be enough replacement of degraded enzymes.
The use of an immunosuppressive drug like Rapamycin to induce atophogyy strikes me as incredibly stupid. Fasting is a far better way. Immunosuppressive drugs have specific medical uses but this isn't one of them. Compromising immunity to achieve this goal is an unacceptable increased risk of infection.
Mouse models are great considering the convenient lifespan of mice, but I'm wondering if any of these substances have been scaled up to other animal models (apart from humans) i.e. pigs, and more interestingly dogs. Could you do an episode where you discuss if/which any of the health span relevant treatments have been studied in dogs?
Thanks for the idea!
@@TheSheekeyScienceShow I wonder whether it is the same mechanism of low animal protein diet by which vegans live 20% longer than the normal population?
@@sroy7982There are is a ton of differences between vegans and the general population. Going vegan forces you to eliminate a number of highly processed foods. I can't imagine you can ever fully control for that. Also, if someone does things that produce cancerous cells (like smoking), then it is probably a bad idea to boost your IGF-1 by eating a diet high in animal products, because it will fuel cancer growth. It doesn't mean the same applies to people who exercise, eat their veggies and have some animal protein on top of that, prepared in a healthy way. I am not saying that vegan can't be the optimal diet for some people, but I doubt it is optimal for all people. And what you describe almost certainly suffers from the survivorship bias: those who live long on a vegan diet are those who were able to stick to it. You don't know how long people who quit would live on it.
Hmm.. BCCA's are a pretty popular supplement for athletes and muscle gain and repair.
I wonder what the results of this study would be if these mice were put through a rigorous exercise routine as well.
That's part of the problem. These animals are living in an extremely unnatural environment. And certainly the protein they'd be eating would not be part of an animal-based diet that is nose-to-tail and nutrient-dense. To replicate a wild rodent diet, they should feed them protein from more natural sources that fit a mouse's evolutionary-based diet: insects, grubs, earthworms, mealworms, lizards, frogs, etc.
What a great video and I have been following a few like wise videos these months . I am recovering from my second throat cancer and have been trying to figure out my body and what may have triggered a tumour growth.
I am 63, non smoker , non drinker for most of my life snd very active , lift weights and eat well and take BCAA and supplement with whey protein when I work out .
I watch my sugar as well
I love red meat sources but these videos have me concerned that working out, making muscle and eating protein might be creating the environment for tumours to start and grow
Don't worry about meat, red meat or otherwise. The research is indicating the greatest promoter of cancer is carbohydrates, glucose, and insulin; specifically in the context of insulin resistance and metabolic syndrome caused by a high-carb diet. If you restrict your carbs high enough, you'll be in ketosis and studies show that ketones reduce the risk of cancer.
The complicating factor is that it's much easier to prevent cancer than treat it once you have it. That is because, even though cancer cells love to ferment glucose, they are adaptable in sometimes being able to use other fuel sources. Some cancer cells even adapt to using ketones. So, even though ketosis can help you prevent cancer, it's another issue once you have cancer. There isn't any real great response at that point.
Still, ketosis might be useful for your purposes, especially if you don't actively have cancer at the moment. Ketosis, even with higher protein intake, downregulates mTOR while upregulating AMPK; and ketosis promotes anti-inflammation, autophagy, senescent cell elimination, and stem cell release --- all of which improves health and would help clear out potentially cancerous cells
@@MarmaladeINFP Where is the research on this you are referencing ?
It would be interesting to see how bcaa restriction impacts athletes or people who take part in lots of exercise
Nutrition in general increases with physical activity. More protein and fat are required. The body, for example, uses up more omega-3s with strenuous exercise. As for essential amino acids, they aren't only needed as building blocks for muscle growth but also as triggers for protein synthesis in general, along with healing.
Keep in mind that every cell in the body contains proteins. Exercise causes hormesis, but it also causes damage to muscles, which in turn elicits muscle repair and growth. Exercise also increases ketosis, autophagy, senescent cell elimination, and stem cell release. To accomplish all of this, the body needs more amino acids and fatty acids.
A lack of amino acid will accelerate aging, for example with a shortage of methionin and cystein Glutathione will be inhibited.
That's the problem when looking at a single study without looking at it in the larger context of scientific knowledge. There is also other issues like the methionine to glycine ratio, the former mostly in muscle meat and the latter mostly in connective tissue.
Plus, animal foods are not only protein. They also include collagen, hyaluronic acid, choline, carnitine, carnosine, beta-alanine, fat-soluble vitamins, B vitamins, heme iron and other minerals, omega-3s, CLA, ARA, CoQ10, Phytanic Acid
, Phosphatidylserin and other phospholipids, and on and on.
benjamindavidsteele. wordpress. com/ 2020/03/12 /plant-based-nutritional-deficiencies/
@@MarmaladeINFP what is your take on vitamin c and scurvy, how would you propose a person incorporate that into a keto mainly veg diet, would you include eggs with the yolk also, as I am trying to improve and find a healing diet but feel confused.
@@Chris-kr7gg - That's a good question. But it shouldn't be a problem. Or, at least, it isn't a problem for most people on low-carb diets. Certainly, it hasn't been a problem for me. For one, there are plenty of plant-based sources of vitamin C.
There are, of course, the fruits: citrus fruits (oranges, lemons, limes, and grapefruit), strawberries
, kiwifruit, papayas, cantaloupes, etc. On a keto diet, it's fine to eat small amounts of fruits, as long as one keeps carbs down overall so one isn't knocked out of ketosis. Besides there are other sources of vitamin C: broccoli, peppers, leafy greens, and sauerkraut.
Keep in mind that one doesn't need large amounts of vitamin C on a keto diet. That is because it's glucose that has a similar structure and so competes with it. Restrict carbs and there is less glucose to block the absorption of vitamin C, i.e., increasing the bioavailability. Scurvy is rare on low-carb diets, but one can always supplement if need be.
As for healing in general, if you insist on being vegetarian, then make sure to get what nutrient-dense animal foods and animal supplements you can get. Include eggs and dairy, as long as your body tolerates them, along with adding in egg shell membrane and maybe antler velvet.
I'd also recommend an algae-based omega-3 supplement or, better yet, BodyBio PC (a high quality phospholipid supplement that contains omega-3s). BTW, using a high-speed blender, you could make liposomal vitamin C using phospholipids (then the vitamin C would get directly into your cells).
And if you're really serious about healing, you might consider some great supplements like MitoQ (a bioavailable form of CoQ10) and Cerule (stimulates stem cells; Bart Kay has a good video on this). There are also NAD+ boosters (I'm using liposomal NAD+ along with liposomal NMN).
Beyond that, I'd suggest some time-restricted eating (such as one or two meals a day, such as skipping dinner) or intermittent fasting, including an occasional longer fast to get autophagy for fuller healing. But don't fast too much. Maybe don't worry about fasting at all until you've rebuilt your nutrient levels. Also, get plenty of stress reduction, sleep, and exercise.
I would love it if you consider speaking a bit slower for non native speakers :)
As a 76yo man I am also concerned about Sarcopenia. Dr Steward Philips of McMaster identifies 40 gm per meal of whey protein, with BCA Lucine is key to muscle synthesis. As you note, it confusing. It was good that you pointed out studies that show differences between under and over 65. I walk 5-10 miles a day and work out 3 days a week. I enjoy your enthusiasm! Best wishes.
Your body can't utilize more than 30g of protein in a meal. You'ld be far better off distributing your protein evenly in your meals, that leads to more muscle gain.
@@Magnulus76 If you aim for 1g of protein per pound of body weight per day ratio commonly used by body builders or even amateurs, you will need to consume 200 g of protein for a person who weighs 200 lbs (91kg). I agree that we should spread the intake evenly throughout the day, However, if one sticks to 3 square meals a day while following 16/8 IF, he/she will aim for 66g protein per meal. I’m in my 50’s and I could see a higher rate of muscles built following this ratio as opposed to when I was in my 30’s eating a normal protein intake per day (less than 100g a day).
@@MT-sq3jo You can't efficiently utilize much more than about 25g protein per meal. Protein is not stored in the body, it's burned as fuel at cost to the liver and kidneys.
@@Magnulus76 For a sample size of one (me), high protein diets enable my body to build arm and leg sizes I was never able to achieve even when I was in my 20’s or 30’s. It may not be ‘efficient’, but it certainly is effective (end result achieved).
@@MT-sq3jo Steroids also increase muscle mass as they are highly anabolic but they are hardly conducive to optimum health. Likewise, I'm sure eating lots of branch chain amino acids is anabolic as well, but not necessary for good health, and likely counterproductive for longevity and avoiding chronic disease. Which is precisely why I don't focus on them in my diet, and focus instead on a diet that is merely adequate in macronutrients.
I recall reading it was bad for the heart to take bcaa supplements before bedtime, might be a connection. I think this video is good. You have a video also on how proteins fold. Since neuro degeneration is a factor in aging, your videos got me thinking about how they misfold. If you can prevent misfolding, better yet correct it, that might be huge in terms of healthspan. So I just wanted to ask, if you could stop misfolding how would you hypothetically perceive it to be possible?
In general, we shouldn't eat anything at least several hours before bedtime. The energy needed for digestion will interfere with the energy needed for healing during sleep. But there might be other problems with eating particular nutrients late at night.
In my experience, do not eat the low protein diet. Been there done that.
The top longest lived national populations in the world all also have the highest levels of meat intake in the world. These countries are mostly in Asia. In Eastern research, there is a strong correlation in nutritional studies between meat consumption and lifespan. This isn't well known in the West because this research is mostly in other languages. But even some Western research shows the same link of meat and health.
@@MarmaladeINFP Thanks. I agree with getting nice and hungry before eating the high quality protein. But interesting about the long-lived protein-eating asian countries.
@@izzerstennisscorekeeper3971 - It is quite interesting. The country that has often been at the top of the list of longevity and meat intake is Hong Kong. But also interesting is that Japan's average lifespan went up as meat consumption went up and Okinawa's average lifespan went down as meat consumption went down.
Also, the meat-eating Mormons living in the same community as Seventh Day Adventists have the same long lifespan. And the healthiest US population ever studied was in Roseto, Pennsylvania and back when they were studied they ate large amounts of fatty meats, including processed meats. They tried to explain away the Roseto effect by giving the credit to sociocultural factors.
@@MarmaladeINFP is there anywhere I can confirm the information you are relaying to see if it is reputable.
@Craig Clarke - All of the info I'm sharing is widely discussed in at least hundreds of videos, articles, and books I've come across over the years. Much of it can be easily found in a few minutes of web searching, such as the data from numerous sources on the longest lived national populations and the most meat-eating national populations. In recent years, it's usually Hong Kong that stays at the top of these two lists, but other Asian countries are regularly found near the top as well.
The Italian-American residents of Roseto, Pennsylvania are a well known example that was the healthiest population in the US during the mid-century. And not long before that, as Dr. Mark Hyman noted, “Some cultures like the Plains Indians, like the Lakota, they lived mostly on Buffalo. And they were the longest lived people in history. More centenarians per capita than any other population at the turn of the century.” This is where the Blue Zones gets confusing. In Loma Linda, the more plant-based Seventh Day Adventists and the more meat-based Mormons have equally great health, but there is the complicating factor of the socioeconomic status, healthy user effect, and much else; including not only what diet these people took on as adults but what they were eating early in life.
That is a key point to keep in mind when looking at other Blue Zones. Many of these communities were first studied following WWII when their traditional diets and ways of life had been decimated. In both Okinawa and Greece, pigs had been the mainstay of the earlier diet, but were slaughtered or taken away during the war. The long-lived people there in the post-war period were those who had grown up eating tremendous amounts of fatty animal foods and even the vegetables were regularly fried in lard or drizzled with fat. Also, in many places, bread was traditionally used to sop up meat fat and juices, such as what was saved from the Sunday roast. The people who grew up in Roseto talk about this practice.
Healthy populations eating lots of fatty animal foods are considered paradoxes. But there are so many of these so-called 'paradoxes' that they seem more like the rule than the exception (Rosetan Paradox, Amish Paradox, Hong Kong Paradox, Swiss or Alpine Paradox, Albanian Paradox, Cuban Paradox, Spanish Paradox, Greek Paradox, Italian Paradox, and more generally the Mediterranean Paradox; Eskimo Paradox, Masai Paradox, South Pacific Paradox, and on and on; or the related Scottish Paradox, similar to the Northern Ireland Paradox and Belfast Paradox, maybe involving vitamin D, a fat-soluble vitamin found in animal fat; also consider the Israeli Paradox and Indian Paradox where there is bad cardiovascular health outcomes despite little saturated fat). Conventional nutritional studies is sinking under a wave of paradoxes. Maybe there are so many exceptions to the supposed rule that we need to rewrite the rule.
This dietary reliance on animal foods has been true of most Americans as well when we look back in history. Nina Teicholz points out that, “saturated fats of every kind were consumed in great quantities. Americans in the nineteenth century ate four to five times more butter than we do today, and at least six times more lard” (The Big Fat Surprise). That was on top of the meat they consumed. In the early 1900s, writes Jane Ziegelman, “On average, Americans ate a phenomenal 147 pounds of meat a year; Italians, by contrast, consumed 24” (America’s Obsession With Cheap Meat). That is probably a severe underestimation, as data back then was only kept for food shipped across state lines and so excluded food grown at home and at nearby farms, not to mention excluding food that came from hunting, trapping, fishing and gathering.
One of the most popular animal fats in many traditional societies was butter or ghee (refined butter), a point Price elaborated upon. In its rich yellow form from early spring, butter was highly prized, often saved for pregnant women, and sometimes treated as sacred. In populations that have experienced less industrialization of diet, there is still a living, if fading, memory of this: “You must have heard about the men from the times of khareesh (pure ghee). Even when they were old they would not hold their legs for support when standing up. That was the strength of ghee. Even young people these days can’t stand up without holding something for support” (Paksitani village elder, Tribal People Try Cinnamon Rolls For The First Time, Reactistan, Oct 3, 2020).
Keep in mind that, in the United States, it was during the 1930s that industrial seed oils replaced animal fats as the main source of fatty acids. Is it surprising that over the following decades there was a sudden moral panic about public health, from obesity to heart disease. During WWII, the US military realized that so many American draftees were too malnourished to join the military. And so, after the war, the government instituted dietary guidelines, school food programs, and food fortification. But already by the 1930s, those like Dr. Weston A. Price were writing about the severe health decline he'd seen since he began his practice in the late 1800s. Many others, such as Dr. M. J. Rowlands, were making similar observations.
I could go on endlessly. But I've already written about this in great detail (with data and cited sources) on my WordPress blog, Marmalade. Here are some of the titles to posts you can find:
"Research On Meat And Health"
"Dietary Risk Factors for Heart Disease and Cancer
"
"Blue Zones Dietary Myth"
"Eat Beef and Bacon!"
"Are ‘vegetarians’ or ‘carnivores’ healthier?"
"Vegetarianism is an Animal-Based Diet"
"Plant-Based Nutritional Deficiencies"
"True Vitamin A For Health And Happiness"
"Hubris of Nutritionism"
"Ancient Greek View on Olive Oil as Part of the Healthy Mediterranean Diet"
"Wild-Caught Salmon and Metabolic Health"
"Early Research On the Industrial Diet"
"Amish Paradox"
"Being “mostly vegan” is like being “a little pregnant.”"
"Moral Panic and Physical Degeneration"
"Health From Generation To Generation"
"Ancient Atherosclerosis?"
If you're looking for writings by others, besides what I linked to in those posts, there are numerous pieces available all over the web. When someone asks or demands info like this, I always wonder why they don't simply look it up with a web search. That is all I do when I'm curious about a topic. For example, in skimming through the top results of a single web search that took seconds to type into the search box, I was able to find the following scientific papers and articles (if you go to the first post listed above, you'll find quotes and excerpts from them):
Consumption of Unprocessed Red Meat
Is Not a Risk to Health
from World Farmers’ Organisation (WFO) Scientific Council
Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: a prospective cohort study
by Romaina Iqbal, et al
Controversy on the correlation of red and processed meat consumption with colorectal cancer risk: an Asian perspective
by Sun Jin Hur, et al
Meat intake and cause-specific mortality: a pooled analysis of Asian prospective cohort studies
by Jung Eun Lee, et al
No association between meat intake and mortality in Asian countries
by Dominik D Alexander
Cancer link to red meat consumption may not exist for Asians: Study
by Pearly Neo
Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations
by Bradley C. Johnston, Dena Zeraatkar, Mi Ah Han, & Robin W.M. Vernooij
Should dietary guidelines recommend low red meat intake?
by Frédéric Leroy & Cofnas
are you recording everything slowly then fast forward it? or just the video then dubbing your voice?
In the test group versus in the control group
so there's a balance. i like a smoothie with blueberries, parsley, and a medium scoop of plain casein protein powder. casein because the glucose spike is smaller compared to whey.
Casein was identified by the China study as being cancer promoting
Isnt mouse metabolism too different from human to make such assumptions and extrapolations
Muscle loss in older people is a major mortality risk (main driver of SARMs development), might be offsetting any metabolic benefits at that point for overall protein reduction.
Older people need more protein not less
Physically active people need more protein as well. And most people in modern society, especially older people, need more exercise.
Berberine is very interesting they gave 50mg on a group of mice at the ending of there life they lived 16% longer. so imagine what the effect would be if they gave mice in the beginning of there life. It also gave a 80% medium lifspan wich is realy crazy.
Yeah, will definitely be interesting to see what happens when interventions are combined! 😊
@@TheSheekeyScienceShow
Thanks for the Great content I love your videos they're informative and fun.
Between metformin and berberine which one works better for longevity and also pcos? Appreciate it !!!
Strenght traning activate mtor only in muscles? I think you know than strenght traning is asociated with longevity in humans. ST activate mtor more tha proteins. But idk if only in skeletal muscles or in the whole body
Mid-roll ads kill videos.
Interesting: We can only eat Carbohydrates, Fats and Protein, right? Carbohydrates are obviously bad and now Protein is bad for longevity. Our food supply is operating on the premise that Fat is bad for us and so there is very little in the available food supply. Also, we have the notion that Vegetables are good to eat, but are they really. Everything wants to "Stay Alive" and pass on their genes...so do vegetables and other plants. Animals have evolved "Teeth & Claws" to avoid being eaten and Plants and Vegetables have evolved Chemical Defenses...they can kill us or at least make us sick...so to recap: Cant Eat Carbohydrates, Cant Eat Protein if you want to live long, Vegetables use chemicals to avoid being eaten by us...so FAT then, right....so miserable.
I know, diet is very complicated!!
I don't think she is saying avoid all protein but reduce the intake of protein.
I do understand this...I was being comical
Paul Byren, you might benefit from a rethink on that, Plants Chemical defenses are mostly to fight off bad bacteria and fungi and the phytochemicals that benefit plant microbiomes also creates a more healthy microbiome for the animals that eat them, most plants have evolved to need animals to eat them , grasses need to be grazed, trees need pruning, fruit is designed to be desirable.
@@dionysusnow awesome point grass is grazed then refertilised with the dung of the grazing animals everything is recyclable. It's all this fake and chemical based unhealthy food that is killing people.
I am in the same camp as Zak Efron … how can it be that we’re now supposed to eat a low protein diet to live longer? This makes me wonder if all of this testing on mice isn’t perhaps a mistake. So, mice live longest on a high carb diet? Perhaps that is because they are very different from humans.
It feels a bit like “looking for your keys under the lamppost” regardless of where you dropped them, because the light is better there. Mice have short lifespans and are easy to test on, and we just hope that the results have some relation to how humans function. I’m going to stick with moderate protein for myself for the moment.
The other problem is that lab rodents tend to be nocturnal. Humans are diurnal. The two species have evolved very different diets, metabolisms, etc. For example, mice do not do well with long term fasting, in the way humans can do so easily and healthily. Few species have the impressive capacity for ketosis as humans do.
Want a huge human study?? The Okinawans eat a low protein diet and live longer than anyone of Earth.
@MrChiangching - I realize you are simply repeating the misinformation that you've heard others say. But I'd recommend that you always research these issues for yourself. The evidence points to the complete opposite of vegan dogmatism.
The Okinawans traditionally relied upon pork, lard, and wild-caught animal foods. Yes, they had a caloric-restricted diet, but that was a restriction in terms of portion sizes. In terms of percentages, their diet was very much animal-based.
Read my post, "Blue Zones Dietary Myth". I go into the scientific and historical evidence of the Okinawan diet. This info isn't hard to find, for those who want to find it. But it means questioning conventional assumptions.
This means looking at what is known about Okinawans not only after WWII but also before it. The long-lived Okinawans who were studied in the post-war period spent all their early years of development and most of their adulthood in the pre-war period.
@@MarmaladeINFP I realize you're just repeating carnivore cultists and protein supplement propaganda
I provided evidence. And you provided nothing. All you did was restate the opinion of someone else, even if you personally agree with that opinion and personally believe the authority to be reliable.
I, however, was not relying on anyone's authority. If you go to the piece I referred to you, you'd find an analysis I did of a wide array of evidence. My writing is not simply restating someone else's opinion. I researched all the info I could find and came to my own conclusion.
If I had found evidence for your claims, I would have pointed that out. But that is not what I found. Instead, it quickly became apparent all of the diverse evidence that was ignored by Dan Buettner in his writing about the Blue Zones.
You can agree or disagree with my assessment of the evidence. I just wish you would at least base your criticisms on an equally fair assessment. Simply dismissing info that doesn't fit your preconceived conclusions is unsatisfactory.
Here is a homework assignment for you. Go to the piece I wrote. Pull out all of the evidence I share. Go to the original sources that I reference and link. Read it for yourself and honestly attempt to explain that evidence to support Beuttner's claim about the Blue Zones.
In doing this analysis, write it up as an article or post. Feel free to add additional evidence you might find, along with detailing any related arguments and criticisms. But be sure to carefully cite all of your sources, as I did. Then and only then will I take your opinion seriously.
I don't think that results on diet can be trslanslated to humans, mice and humans have big differences in biomes, mice are mostly vegetarian, humans are omnivore with a stomach acidity levels like hyenas....
I’m not a mouse
Everyone has a gender, not everyone has sex. So, gender-defined differences is more apt.
Too much protien(U.S)You aged faster.Low protien(Asia)Aged slower
Huge problem for bodybuilders..
So, eat meat or not, this is the question. :)
Eat small amounts.
Eat large amounts of meat to upregulate mTOR and IGF1 for growth and repair. Then, use fasting, calorie restriction, or keto diet to downregulate mTOR and IGF1 for healing and elimination of damaged cells. Health is about balancing these mechanisms. Going to the extreme by always upregulating one side and always downregulating the other is a recipe for disease, health decline, and an early death.
Sheekey 😀
So basically; stay healthy.. eat less meat.. get some of that protein from plant sources.. keep exercising.. be content with being slimmer and toner versus big muscle because it might lengthen your life span.
> 😂
It's time for subscribe !
Leucining our leucine levels, lol.
Personally, I'm still within that 50+18 range where lower protein intake correlates with lower rates of mortality and cancer, but within a few years I'll be within that group which benefits from a higher protein intake. Who'd have guessed it would be so complicated. The one takeaway though does seem to be, that members of either group should strive to acquire most of the proteins from plant sources. Given that, I see no real way to avoid a relatively high intake of BCAAs, so I think you are correct to suggest that IF is the answer to that. Sometimes timing really is everything.
No cure for this
Sarcopenia vs longevity
You can get both. Eat meals with plenty of protein that upregulate mTOR and IGF1 for growth and repair. Then cycle that with periods of downregulation of mTOR and IGF1 for healing and elimination of damaged cells --- this can be accomplished through fasting, calorie restriction, and keto diet.
INTERESTING. AMONGST THE MICE MALE PRIVILEGE
That was really hard to follow. I got nothing out of it at all.
To me the breakneck speed is one of Ms. Sheekey's great merits. Yes, it's almost impossible to take in, but it wakes you up, and covers a huge amount of ground within your likely attention span. It's usually worth listening again, if necessary using RUclips settings to slow it down a notch.
Loosen your Leucine
First!
Absurd
Young lady,
Your manner of speaking and accents suffer from the British froudeur and snobbery so traditional in that culture. A bit more emotional involvement, greater inflection and intonation until it sounds something approaching a human voice come up with a human sensibility behind it, would be much welcome. Precision in articulation it's not quite enough to do the job