Issue #203: You Are What You Eat (and What It Ate)
Good morning. It’s Thursday, June 22nd.
Today’s Quick Win
From the Lab: Eat the Right Meat
Speed Read: Muscle for Metabolic Health
Thursday Night In: Grilled Bruschetta Chicken
“If summer had one defining scent, it’d definitely be the smell of barbecue.”
The primary BBQ styles in the U.S. are typically identified as Kansas City, Memphis, North Carolina, South Carolina, and Texas. However, the landscape of American BBQ is diversifying and evolving, with 15+ regional variations now recognized. (TastingTable)
From the Lab
On Tuesday we talked about the fats (oils) with grilling - but what about the actual food?
You can grill just about anything - I love a tray full of seasonal veggies (recall this recipe from back in Issue #4). But it’s a really easy way to bolster our protein intake.
Protein really is the building blocks of life (it actually comes from the Greek word proteios that translates into “primary”).
But most of us are actually protein-deficient - why??
It’s actually not about the protein - it’s the individual components of protein, amino acids, that matter. That’s why not all protein is created equal.
These individual amino acids are built back up to form proteins in the body that do all kinds of awesome things - help us heal from injuries, recover from workouts, boost our immune system, and drive our overall mood. (Cleveland Clinic)
For the science on this last point - amino acids feed the bacteria in our lower intestine that produces serotonin (Issue #18) and GABA.
But if not all 9 essential amino acids (those that our body doesn’t make and we HAVE to get from what we eat) aren’t present in the right quantity, then the protein gets broken down and metabolized like sugar.
So when we (hand raised) gulp down that morning smoothie of whey or soy protein only 13% of those 30g go into protein building mode. That means 87% of it is processed like sugar and the remaining waste (nitrogen) is processed through the liver and kidneys and we pee it out.
But meat is much more efficient with 32% of the protein being effectively used.*
*Eggs top the list of readily available proteins at 48%
You Are What You Eat (and What It Ate)
Similar to how not all protein is the same - not all meat is created equal either.
When buying any animal protein - it’s important to invest in…
Organic
Grass-Fed
Meat can be one or the other, neither or both.
Organic - this would be for any meat (chicken, pork, beef) - means the animals eat 100% organic food themselves and are not given antibiotics or hormones.
80% of antibiotics in the U.S. are actually used on animals raised on farms - mostly because they are kept in pens so small that they live in their own s*** and always get sick.
Buying organic lowers the chances (going to be honest here - not 100%, but better) that you inject antibiotics (which crush your own gut bacteria) and pesticides from the feed that the animal eats.
Grass-Fed unfortunately doesn’t have a certification. This is similar to “greenwashing” and all the farm really needs to do is to say the animal ate grass “at some point during its life.”
The real term is “grass-finished” - but companies rarely put their name to that.
If a cow is in fact grass-fed - it’s healthier with 2-5x higher omega-3, carotenoids (precursor to Vitamin A), Vitamin E, glutathione, and a bunch of minerals like zinc, iron, phosphorus, and potassium. (Chris Kresser)
So when you’re grilling this summer, splurge for the organic, grass-fed meat options - your body (and the planet) will thank you!
Looking for a great option? Check out ButcherBox for 100% naturally raised, grass-fed beef delivered right to your door.
Thrive25 Partner Spotlight
Experience flavorful perfection from Primal Kitchen. Max just finished off his Cilantro Lime marinade - it’s super versatile as a healthy salad dressing or marinade for last night’s grilled chicken. Primal Kitchen redefines flavor with a healthy twist, everything from classics like ketchup and mayo to spicy BBQ sauce and Max’s Cilantro Lime marinade.
Unlock exclusive savings! Enjoy a 10% discount off your entire order at Primal Kitchen. Don’t miss out - click HERE to claim your discount today!
Speed Read
Health & Longevity in the News
Muscle for Metabolic Health: Strength training increases autophagy and can improve gene expression (Issue #60), and strength is a key biomarker for longevity. It’s no wonder muscle is good for your metabolic health, it’s about 40% of your body weight and helps you do almost everything (Levels)
Time’s Up: Max went through the fridge last week and tossed out 50% of the bottled stuff - Worcestershire sauce, lemon juice (one from 2018!), fish sauce. Luckily, they haven’t used any expired products, but don’t be him. Check out when to swap out these essential, but less obvious items. (NYTimes)
Responsible AI?: Speaking of using AI for good (Issue #199), Responsible AI is now part of the public lexicon. What will AI become (beyond LLM, Issue #202)? Can we co-exist or will it destroy us? These are questions for now, with implications possibly far into the future, or maybe tomorrow. But the “closest societal catastrophe AI has caused [to date] is making homework essays a thing of the past.” (Big Think)
Thursday Night In | Grilled Bruschetta Chicken
It’s always good to try different marinades, rubs and toppings when grilling - there’s so many styles (see Stat and Partner), avoid repeating yourself this summer. Here’s something different - top your grilled chicken with bruschetta to take advantage of added potassium, Vitamin C and antioxidants.
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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.