Nutrition

Not Eating Enough Protein Can Lead to Early Death

Studies have shown that strength is an even more important predictor for longevity than any other factor, other than single leg balance. Fortunately, single leg balance can be improved more efficiently with a greater strength base.

As we age, our bodies go through significant changes. Around the age of 30, our metabolism begins to slow and our strength and power numbers begin to decrease. By the age of 60, we experience significant decays in strength and power; so much so, that strength into old age equates to living longer and happier lives. This means that it is vital to build a base of strength at younger ages.

Newer research has pointed to the need for greater quantities of daily protein intake. The previous minimum recommended intakes are completely insufficient! This new research suggests consuming quantities of a minimum of 1 gram per pound of body weight desired, especially into older age. As we age, digestion and absorption decrease, which leads to a further increased need for protein. Unfortunately, most people do not realize how little protein they are actually consuming on a regular basis. If you have never bothered to track the amount of food you eat on a regular basis, I dare you to do so, even for one day. I’ve seen regular protein intakes of less than 30 grams a day! Further, it’s often even more difficult for vegetarians and vegans to obtain enough protein. Plant foods are also less bioavailable than meat, which creates a roughly 15% additional deficit.

Lots of people often supplement their diets (yes, I said ‘diet’, that’s because what a person eats on a regular basis is the true definition of a diet) with powdered protein supplements. This is one such way, although not ideal, to get that much closer to their goal. Nothing can beat whole, non-processed foods, but sometimes, getting enough protein is so difficult and limiting for a person, that this is the way to go.

I’ve had tremendous success boosting my client’s amino acid consumption using powders, but especially through the use of a product called Perfect Aminos. Perfect Aminos provide a significant amount of the amino acids that are necessary for building and repairing skin, muscle and tendon strength. Amino Acids are what comprise protein, so this product allows a person to acquire more of their necessary amino acids to maintain their muscle mass into old age, or help build more in young age.

Try out these two amazing protein products to help you with your goals!

Perfect Aminos by Body Health

Organic Whey Protein Isolate from Grass Fed Cows

The Importance of Fat!

Several decades ago, the food industry and “health specialists” began to promote the increased consumption of carbohydrates and reduction in fat consumption. Since then, the obesity epidemic has begun to rise.

Fat is a vital part of our diet and just as consuming fiber when it comes to carbohydrates, fat can slow digestion and help keep you satiated longer. When processed carbohydrates are consumed, especially in the absence of healthy fats, cravings for unhealthy goods tend to rise, especially later in the day. As a result of consuming copious amounts of healthy fats, cravings can be decreased immensely.

Animal fats can also be incredibly healthy. Grass fed meats often contain higher amounts of omega threes, which can actually reduce inflammation. Most toxins are stored in fat cells when they cannot be excreted by the liver and animals fed diets much closer to their natural environment, are exposed to significantly fewer toxins than those traditionally raised by farmers, so their fats are often highly nutritious.

Fat and cholesterol are necessary for hormonal production and cell production. Without fat, testosterone in males quickly takes a nosedive and low-cholesterol diets can negatively affect every cell and tissue in the human body.

Consuming carbohydrates in the absence of fat can increase insulin response in the body and thus decrease insulin sensitivity, which forces the body to hold on to fat more easily and increase risk of diabetes.

In the end, although fat does contain more calories per gram than a protein or carbohydrates, it keeps you significantly more full, requiring less calories in the end and positively affects hormonal levels, especially when consumed in healthy varieties.

In combination with my last blog post, you should now have a better base understanding of why it is extremely important to consume fats in your diet and how the excess consumption of carbohydrates has led to many negative health effects in the Western world. Start implementing healthy fats such as grass fed meats, olive oil, coconut oil and avocado oil, in your diet and you should see increases in health and more easily control weight loss or weight gain!

What is a Carbohydrate?!

It came to my realization recently that many people do not know what a carbohydrate is, consists of and how they affect us.

Carbohydrates are found in grains (wheats and rice), tubers and roots (potatoes, carrots, yucca and beets), fruit, and other vegetables in smaller numbers.

Carbohydrates consist of sugars and fiber. Most fruits and vegetables contain both, which are equally important depending on the circumstances. If consuming processed carbohydrates, much of the fiber is often removed, this includes juicing and thus the primary nutrient utilized becomes the sugar.

The primary rules that I subscribe to when it comes to carbohydrates state that each person’s genetic make-up can significantly affect the amount of carbohydrates that a person can tolerate before they begin to negatively impact health, as well as the type of carbohydrates. Sometimes individual variance can alter this, however, generally, those who’s families have spent many generations near the equatorial line have had more access to these carbohydrates than those who have lived near a poll. In areas close to the polls, people residing in these areas have had access to more meat and less carbohydrates due to lack of more regular sunlight.

Several decades ago, the health industry began pushing the use of more carbohydrates and less fat in the diet than what people can truly tolerate. Since then obesity has begun to rise and has not shown signs of stopping. Fat is absolutely necessary in the diet, especially good fats, which I will discuss in the future.

Athletes or extremely active people are generally going to require more carbohydrates despite their genetic make up, in order to help sustain their practices since the body requires glucose in order to properly perform and recover from most physical activity. Depending on a person’s style of training, less carbohydrates can be required, which is evident with the recent popularity of the ketogenic diet (many females due to hormonal changes may not do as well on this eating style).

Time of day also makes a big difference. Insulin is one of the most important hormones in the body as it affects many different processes. Excess consumption of carbohydrates and increases in body fat reduce ones ability to utilize insulin and thus comes diabetes, inability to clear cortisol (stress hormone), which can make sleeping more challenging and difficulty building muscle, which can make it harder to lose weight, or just get up the energy to exercise.

Carbohydrates are extremely important in the diet, however, they should often be taken in moderation and near training or later in the evening in order to help reduce cortisol before sleep. Starting the day off with a bowl of carbohydrate heavy cereals and juices sets a person up for greater insulin resistance, brain fog, weight gain and tiredness. Attempt to reduce carbohydrate consumption early in the day and in general, especially processed carbohydrates and based on your genetics and you’ll begin to feel healthier, burn body fat more efficiently, sleep better, build muscle and be happier!