Welcome to lecture for on our series on weight loss the simplistic way, naked dieting. Best way to do it. Trust me on that one. Forgive me, I'm wearing a headset this time because my other microphone seemed to have an issue or it and I had an issue. I no longer work. So I'm doing this one now and I will fix that later.

So let's dive right in lecture. Or lesson number four, the power of protein. So as we discussed, kind of touched on earlier, the word protein is derived from the Greek word of prime importance. It's absolutely essential, just like fats, protein is essential. And really, I like to think of rule number one for eating correctly, is adequate protein in your diet. It really is that important.

Protein comes in all different sizes, shapes, flavors, I love to say, as I said in the last lecture, if it crawled, swam, flew, or walked or ran or anyone time it's a protein. But now now looking at the screen, yes, that whey protein bow did not do any of those things, but it's derived from something that did. So plant based proteins very important. You just need to combine them. That's why you see peas and carrots in the frozen section together. That's why a lot of plant based eaters eat rice and beans scare that makes a whole Protein Protein as roughly four calories per gram.

So 10 grams of protein equals 40 calories. Proteins made up of amino acids. There's a building blocks, if you will of amino acids, there's roughly 20 of them. That's debatable. Just depend on who you read, but there are essential non essential and what I call semi essential amino acids. We kind of talked about that in the nutrient portion understanding food, essential amino acids or like your branched chain amino acids, leucine, isoleucine, and veiling Absolutely.

Until you can't get them anywhere, but your diet because your body can't make them semi essential amino acids like glutamine. If you're an avid exerciser, you're under high stress or hospital setting, you need much more glutamine than if you're a couch potato and not doing too much. So it's semi essential is based on your activity and situation. non essential amino acids your body can actually make from other amino acids so you eat certain amino acids, your body can produce other amino acids for that. Proteins are needed for all sorts of activities in your body, not just for building your biceps like some people like to think it is important for muscle contraction and movement, formation of regulatory hormones. There's a lot of protein based hormones.

They're not all just ring structured like you think of what the sex hormones estrogen and testosterone insulins, a protein based hormone growth hormone. Those are protein based hormones, activation of selected vitamins. requires proteins. They're deeply involved in every metabolic regulatory physiological actions in your body absolutely essential that you have protein in your diet, just to have a good quality life not mentioned losing weight, proteins or feeling they make you full. I talked about that, what I call the rage hormone gralen before ghrelin goes down with protein, and that's why one of the suggested 12 steps in the earlier presentation was make sure you have protein with every meal. It also helps by having protein with every meal to keep your blood sugar's intact, especially for those of you with insulin resistance or diabetes.

Protein has a highest thermic effect of food. In other words, if you are someone that really follows calories, eating more protein causes more caloric usage in your body. These biceps here are not the same ones they were that were there three weeks ago. Protein is always breaking down and being built up again. So the thermic effect or the energy expenditure to eat protein is greater than that of fat and carbohydrates very, very important. There's estimates Believe it or not as high as 30% of our food tax comes from protein.

So very, very important. sources include we talked about dairy, meats, nuts and seeds, variety of vegetable sources, but again needed to be in combination. And then there's processed proteins which we will cover here. Case in ways soy egg protein, to name a few. There's a few others out there p protein is one of my favorite vegan proteins, hemp proteins real good to Good, good branched chain amino acids. I'm not mentioning those here, because I like them.

Well, I like them. As far as they're a good protein source. Their taste is quite questionable to me. Some people love them, good for them. We all have different tastes, but they are whole proteins, good branched chain amino acid combination, those, they are more expensive than all the ones listed here. There's concerns of protein, a lot of people are afraid, hey, if I eat too much protein, I'm going to have kidney damage.

That's a big one you hear about or have poor bone health, or my risk of cancer goes up, my risk of heart disease goes up. The proteins are picked on by itself, purported experts out there that Believe me, I hear this all the time. They suggest that if you eat too much protein, you're going to have these health consequences. So I want to cover each of those just real briefly, first of all, kidney damage to my knowledge, and I do do my homework. To my knowledge, I have never seen an article that says to higher protein in normal kidney function causes kidney damage. Now those wonderful people that have kidney dysfunction, they're what we call GFR.

Gloomier filtration rate is lower less than 30. They might have to limit the amount of protein in their diet, but not by much. We take care of a lot of people we have the nephrologist in town send us people for eating plans to lose weight because they do better, especially if they're on dialysis. And so we give them higher amounts of protein but maybe not as high as a 45 year old healthy man with a GFR that's in normal range. So it's not to my knowledge going to cause kidney damage very, very important. Poor bone health bone health is, is it's felt that if you eat too much protein it leeches calcium out.

I've never seen that I do not know any athletes he hire mount of protein who have weak bones. There's other reasons for that not eating enough gives you weak bones. Something called the female athletic triad, eating disorder, amen Maria, so they start demonstration, and bone health all all related. So not eating enough causes bone health, but if Your diet is adequate and calcium. If you're healthy and moving and exercising too much protein does not hurt your bones. That's a myth.

Cancer and heart disease. I'll kind of lump together those. You hear that? Okay, red meat causes cancer. Remy increases heart disease. There's so many variables there.

I just don't think you never hang your hat on one thing. You have extra saturated fat with many protein sources, which may be a potential. Another potential is people that eat high protein diets, like ketogenic person might not get enough of the powerful and also important antioxidants in fruit and vegetables in their diet, thereby increasing the risk of heart disease and cancer. And those are just a couple examples I could go into I don't think there's a direct relationship between eating high amounts of protein cancer and having heart disease. There's too many variables to point your finger at the one thing such as that. So just a couple things to try to disprove.

Those myths out there about that. How much do we need? It's interesting. That's a big question out there. And if you talk to different people, of course, especially on all the internet experts, everyone's an expert on the internet. By the way, I'm sure everyone has recognized that.

You have different amounts listed. So the RTA recommends point eight grams, four kilograms, or 0.36 grams per pound per person. That's a very broad recommendation. And I have to respond to that and say, Well, wait a minute, what about the individual? What about the athletes? What about the ill the person's lying in an ICU or a burn unit?

Who does incredible amounts of protein for healing? stressed out? What if you're dieting you need more protein remembers the stress on the body, you're trying to maintain weight loss. It's very individualized, very, very individualized. So as a general rule, as you're developing your long term eating plan, my suggestion is a little higher. is roughly point eight to 1.2 grams per pound.

Okay, that's probably a little just under double of what the RBA recommends. But I have found that number to be very good. So let me give an example. If you ate 200 pounds, you need 160 to 240 grams of protein a day to help you maintain your weight loss that equates to roughly 640 to 960 calories a day in protein. Now, that doesn't mean you have to hit that mark every day. It means in general, you should have enough protein to get close to that mark.

Okay, I think having the point eight grams per kilogram recommendation to the rd is far too low for weight loss, and long term weight loss maintenance way, way too low. Protein quality is very important. It's a lot more than comparing spam to sirloin in my opinion. When you look at protein you need to consider what is the actual protein content? What's the fat content, what's the carbohydrate content In that protein, what are the total calories, speed of absorption, micronutrients and the cost, that's all those things have to be considered as you're seeking out your protein that you're going to focus on in your long term health and weight loss plan. protein content, again, you have to have all the essential and semi essential amino acids available, and you don't get those all in just festivals.

You really need a protein source if you are a vegan, or a lacto, vegan or vegan. If you're strict plan eater, just make sure you're combining your sources together get enough amounts of calories and macronutrients. So when you eat dairy or beans, or nuts and seeds, you're going to have some protein and carbs in there. You need to be aware of that in the big picture. Don't eat, you know, three pounds of nuts one day because you're trying to get your protein out because you're getting a lot of fat and carbohydrates with that and that's way, I want to distinguish that always look at what else is alongside your protein source as you choose which one works best for you. That's a that's especially true when it comes to processed proteins, protein bars, a lot of them have high fructose corn syrup, dextrose rice syrup, maleta.

Something called inverted sugar, maybe honey in it. high fructose corn syrup. I think I already mentioned all this stuff that you don't want that stuff. Don't just eat protein bars. Because you're trying to get your protein in. There's too much other stuff in there.

There's better choices than not if you do choose a protein source such as a protein bar, look for some of the sugar alcohols, malate tall laptop, glycerol, those may cause the runs and you eat too much of it, but it's probably better sweetener than high fructose corn syrup. So just be aware of that speed of distortions very important, faster absorbing proteins are going to be a greater benefit post exercise, for example, or maybe someone who's older who has a little more insulin resistance. So if you're past 5055 range, you have some mild ag related insulin resistance, you might want a faster absorbing protein to raise insulin higher to get the benefits of the post workout meal, for example. Just something to be aware of casein protein is much slower in its absorption, because it kind of balls up in the stomach with the stomach acid that may be different if you're on long term assets oppressors.

So another. Oh, with those type of medications, we won't get into it here but just be aware, that may change the speed of absorption for even something like a case in protein. The amount of other micronutrients in your protein powder or your your red meat, which has a lot of b, 12, and zinc, your cool water fish degree source of omega three fatty acids and B 12. Protein powders are usually fortified with calcium and some other things real similar charge cereals. soy products are a source of Phyto estrogens. We'll talk about that in a few minutes here.

Just be aware of what else is in your protein. I would never ever purchase a protein based on this additive. I might eat more red meat if I needed more B vitamins and zinc I might eat more fish if I needed omega three fatty acids in my diet, but I would not purchase a protein powder because of its calcium content. That's what I mean by that. Better sources to get it cost very important. And I just listed out some stuff from the store right next door to me right behind me right now.

Today roughly 50 cents for 32 grams that's a 1.8 cent per gram, yogurt 50 cents for eight grams. That's a 6.25 cents per gram red meat 450 cents per 120 grams. That's 3.75 cents per gram and then the whey protein was only 2.49 cents per gram. So you can see your most expensive protein on there and this little list is dairy. So if costs should be an issue, you should be aware of it all of us should be aware of it, just get smart living. Your cheapest protein is your canned protein, tuna, chicken, followed by protein powders followed by red meats in this case, and then dairy.

Finally at the end. There's a number of different types of protein powders available out there. I'm just going to cover the three primary ones, concentrates, isolates, and hydro isolates. concentrates are roughly 80% protein 20%, carbs and fat so they tend to taste better. So if taste is a big issue to find a concentrate, the isolates are up to 90% protein and them and hydro isolates are usually pre digested, cold process and they tend to be a little more bitter. So People with tastes issues or don't like the taste of protein may want to again focus more on your concentrates.

Case and I kind of mentioned earlier just a little more information tends to gel in the stomach, so it's slower absorbed. There's some arguments that they may enhance absorption to say, case is a great source of glutamine. So as you're an average exerciser or not, or stressed out, or busy job busy day, that higher amount of glutamate or glutamine, excuse me, will help you heal and processing a better soy protein. And I'm not a big fan to be perfectly honest, it's cheap. It's probably the cheapest protein out there, but it affects your thyroid. If you're on thyroid medication or thyroid issues, you probably should avoid soy protein.

It's very estrogenic. So if you're someone with estrogen related issues, let's say previous breast cancer, or prostate disease, you may want to that was women and then men and Obviously women won't get prostate disease, but men can get breast cancer. So if you have some sort of estrogen related issue, you probably want to soy avoid soy. That being said, they are an excellent source source of aisel flavonoids, they have a good ratio of amino acids. And again, the biggest advantage of soy if there is one is it's cheap, a protein now when I was back in the 80s, we didn't have any protein sources, we used to blend up a string tuna through our mom's spaghetti strainer, which always drove her crazy, and then add peanut butter milk to it because I'm old enough for protein powders weren't really available. We did have some eight proteins such as this little example here.

A protein has a great amino acid profile, but very low bioavailability. In other words, it's not very not absorbed the best. And you're also guaranteed to lose all your friends and family possibly even the family dog will bite you if you're drinking this stuff because it tends to go through you not fully digested, that's a low bioavailability and your stomach bacteria does some absolutely horrible things with it. I think you probably understand what I'm saying there, I don't need to get into any more detail. In summary, protein is an absolute vital nutrient, it is the must have long term weight loss, maintenance, health, overall longevity proteins essential it can be found in many, many sources, as I mentioned here. So I wanted to spend a full thing on protein because that's how important it is.

And I think everyone should understand that. Our next presentation, we are going to talk about my low carb or low fat. This is kind of a fun one because what I hope to do is show you some ways you can figure out Should I do that ketogenic diet or should I not? We'll talk about that next.