Issue #112: Should You Double Your Daily Protein?
Good morning. It’s Tuesday, January 24th. In 1984, the Apple Macintosh computer goes on sale - the Mac was the first commercially successful personal computer with a GUI and mouse.
“Biology is the most powerful technology ever created. DNA is software, protein are hardware, cells are factories. ”
From the Lab: Is the RDA for Protein Right?
Take Action: Who Should Double Daily Protein
Speed Read: Prime Numbers
Tuesday QR: Broccoli Mashed Potatoes
Bucket List: The Aussie Open
The size of the meat, beef & poultry processing market in the U.S. (Source)
From the Lab
The Recommended Daily Allowance (RDA) for protein intake is 0.8g/kg of body weight per day.
Umm - what do I do with that?
Ok - here’s a calculator for Pounds <—> Kilograms:
Before we go diving into how to assess the 0.8g of protein, let’s fix that number.
The RDA is based on a 7-day trial of 22-yr olds using a nitrogen balance assessment.
You don’t need to know what all that means - but basically this isn’t usable science for anyone beyond their 20’s because our protein efficiency decreases as we age and there are now more accurate measurements of protein than the existence of nitrogen.
Needless to say - this is the bare minimum, not the optimal amount.
One of the absolute leading factors of aging and disease is insulin sensitivity. As we’ve said before (Issue #46), pretty much all of our food is laced with glucose or fructose leading to metabolic problems.
Well our muscles - if activated - can take in this glucose.
"If you keep muscle healthy, you’ve got a good shot at avoiding obesity, avoiding diabetes, avoiding cancer, etc.” - Don Layman
A new meta-analysis that includes over 80 studies shows that muscle strength is optimized when we lift AND eat 1.5g/kg of protein per day. That’s almost 2x the RDA!!
So for a 180-lb guy that’s 123g of protein per day.
The research also suggests that this isn’t a % of calories. Often we think about macros (carbs, fats, protein) as a % of calories, but protein should stay consistent regardless of calorie intake.
Tomorrow - we’ll cover sources of protein on how to get to those 123g everyday.
Take Action
So who should consider doubling the protein - anyone who:
Wants to lose weight
Has metabolic problems
Is an athlete or regularly works out
Is over 45
Has high stress
*NOTE: It’s important to get genetic testing to see if you have any preconditions that might hinder the digestion or absorption of protein - remember we all have different genes, environments, microbiomes, and activity levels!
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Speed Read
Health & Longevity in the News
Awe for Health: How often are you in awe? It turns out awe doesn’t have to come from viewing the Grand Canyon for the first time, it can be experiencing a random act of kindness. Research on awe is just starting, but early results suggests awe is critical to our well-being like other emotions (joy, love) - it slows down our heart rate, improves digestion, and even quiets negative self-talk. (NYTimes)
Prime Numbers: Max has always been interested in prime numbers, even made a joke to his mom once in a birthday card (now she may be more obsessed). But what about non-prime that appear prime? A problem related to Carmichael numbers had stumped mathematicians for over 100 years. That is, until a 17-yr old figured it out. (WIRED)
#1 Is Prime(d): Forget the competition for your wrist, Withings is going straight to your toilet. And even that market is crowded 😉, with several smart toilets and urine and stool testing companies (remember Viome [#48] and Ombre [#49]). Max tried Vessel over the summer - but too many bugs in the initial release clouded his experience. (Fitt Insider)
Tuesday QR (Quick Recipe)
Super sneaky way to get broccoli into the meal. We've been doing this with the kids - delicious side that brings in that healthy green veggie without realizing it!
Pro Tip: Make sure you get full-fat dairy products. If possible, always shoot for organic and grass-fed.
Bucket List
The Australian Open
It's like clockwork - every second week of the Australian Open I wonder why I'm not there. Even without Roger in the mix - the culture, surf and excitement of the tourney all wrapped up into a visit Down Under seems pretty amazing (I have surfed Byron Bay and seen Rod Laver Arena - but not during the tourney).
With Roger retired and the Big 4 pretty much gone - the main actors in the quarters have changed. Will anyone give Djokovic a challenge on his way to an unprecedented 10th title? Maybe one of the upstart Americans? Someday I'll be there in person to see it all unfold...along with some diving and surfing.
Thanks for joining us today!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.