[SPEAKER_04]: And I'm like, huh?

[SPEAKER_04]: Whether you need a shape with forty grams of protein, you're five, three, and women in your forties.

[SPEAKER_04]: You absolutely will not need that much protein in a protein shape.

[SPEAKER_03]: This is on nutrition.

[SPEAKER_03]: A podcast for Mayo Clinic where we dig into the latest nutrition trends and research to help you understand what's health and what's hype.

[SPEAKER_03]: I'm Tara Schmidt, a registered dietitian with Mayo Clinic in Rochester, Minnesota.

[SPEAKER_03]: This episode, protein.

[SPEAKER_03]: But first, we've a listener question about our episode on GLP ones called Beyond Ozempic.

[SPEAKER_00]: My name is Australia.

[SPEAKER_00]: Thank you for the podcast on GLP one.

[SPEAKER_00]: I just finished listening to it.

[SPEAKER_00]: And I have a question for those of us taking a similar jar of or we're going to be for weight loss.

[SPEAKER_00]: Once we achieve the weight loss, it's the medication reduced to instead of saying once a week, once a month, has that proven to be effective to avoid the weight from coming back.

[SPEAKER_03]: Hi, Australia.

[SPEAKER_03]: Thanks to your question.

[SPEAKER_03]: We know that GLP ones aren't just for weight loss, but also for weight management.

[SPEAKER_03]: They're intended to be long-term, maybe even for the rest of your life.

[SPEAKER_03]: Taking the medication less frequently may be an off-ramp strategy in the future, but we don't have current evidence to support that this is effective.

[SPEAKER_03]: So as always, consult with your prescribing provider before making any changes to your medication regimen.

[SPEAKER_03]: They may suggest simply transitioning to a lower dose.

[SPEAKER_03]: And just like a medication for diabetes, cholesterol or blood pressure, you wouldn't likely stop taking your medication once you reach your goal.

[SPEAKER_03]: If you're tolerating your prescription, it may be healthier for you to continue using the GLP-One.

[SPEAKER_03]: Because when people stop taking their anti-Wastey medication, they generally gain back more than half of the weight they had lost.

[SPEAKER_03]: Whether you're taking a GLP one or not, frequent dieting puts you at risk of weight regain or weight cycling, which can actually increase your chance of cardiovascular problems, including heart attack, stroke, or death from heart disease.

[SPEAKER_03]: As always, before any major weight loss attempt, talk to your doctor to find the right method for you.

[SPEAKER_03]: If you have another follow-up question, leave us a voicemail.

[SPEAKER_03]: At five o'clock, five o'clock, five, three, eight, six, two, seven, two, and we'll answer it in a future episode.

[SPEAKER_03]: Now onto the show.

[SPEAKER_03]: Out of the major macronutrients, carbohydrates, fats and proteins, we hear about protein a lot.

[SPEAKER_03]: Because in the last decade or so, the market has exploded with new ways to pack protein into our foods.

[SPEAKER_03]: There's protein popcorn, nachos, pancakes, and plenty of powers and bars.

[SPEAKER_03]: People point to protein as the perfect path to weight loss, muscle gains, even smoother skin.

[SPEAKER_03]: But is the hype deserved?

[SPEAKER_03]: And is there a chance for me to be overdoing it?

[SPEAKER_03]: Here to pull apart the protein propaganda is Dr.

Sonoi Escobar.

[SPEAKER_03]: A doctor in clinical nutrition, a registered dietitian nutritionist, and the former spokesperson for the Academy of Nutrition and Dietetics.

[SPEAKER_03]: Sonoi Council's patients around weight loss medication, menopause, and, of course, the pervasive protein.

[SPEAKER_02]: Thank you so much for joining me today, Sinoi.

[SPEAKER_02]: It's a pleasure to have you on on nutrition.

[SPEAKER_03]: I'm so excited about this topic.

[SPEAKER_03]: Me too, because protein is so wildly popular right now, especially in the gym community, but also just kind of everywhere.

[SPEAKER_03]: And recently, Patrick Schwarzenegger, who you may assume is the son of a famously muscular Arnold Schwarzenegger, had an interview where he said he keeps up his physique by drinking a two hundred and twenty-one gram protein shake every day.

[SPEAKER_03]: I just start thinking about calories.

[SPEAKER_03]: Am I okay?

[SPEAKER_03]: So two, twenty one times four.

[SPEAKER_03]: We're already naked after it.

[SPEAKER_03]: That's what the no other ingredients.

[SPEAKER_03]: Where did this protein craze come from?

[SPEAKER_04]: That's so that I didn't show no view.

[SPEAKER_04]: It's just a trending general.

[SPEAKER_04]: It has been popular for many years, but in the last two years everything is protein we have influencers say protein.

[SPEAKER_04]: We actually have experts saying higher protein.

[SPEAKER_04]: The thing is what we consider high protein is not necessarily the same as the consumer.

[SPEAKER_03]: And I also don't agree with how they're [SPEAKER_03]: calculating it.

[SPEAKER_03]: But it's not that protein is unimportant because it's absolutely vital.

[SPEAKER_03]: So do you want to talk about some of the functions of protein in the body and it's important?

[SPEAKER_04]: Well, I mean, it's not surprising among the gene community, protein is the talk, because it helps to repair and be a muscle.

[SPEAKER_04]: And I think we're all aware of that.

[SPEAKER_04]: But it also helps with your immune system.

[SPEAKER_04]: And it's part of the hormones and enzymes of the body.

[SPEAKER_04]: So if you think that way, it just affects every single part of your body.

[SPEAKER_04]: So definitely is essential for a well-being.

[SPEAKER_03]: So let's talk about some sources of protein.

[SPEAKER_03]: So we have animal sources of protein, which is really any animal meat or muscle.

[SPEAKER_03]: What about some of your favorite plant sources of protein?

[SPEAKER_03]: Well, I'm Hispanic.

[SPEAKER_04]: I leave in Miami.

[SPEAKER_04]: So you can imagine that I love beans.

[SPEAKER_04]: Yes.

[SPEAKER_04]: Carvansos lentils, anything of that nature that you put in front of me, I'll be very happy.

[SPEAKER_04]: And I feel those are very versatile.

[SPEAKER_04]: So you can cook it in many styles and they're great sources of land-based protein.

[SPEAKER_04]: But also I really like [SPEAKER_04]: hemp seeds and chia seeds in other type of seeds because they can easily add a little bit of extra protein to your breakfast.

[SPEAKER_04]: So if you enjoy an oatmeal and you add a little bit of these seeds you boost the protein and it tastes great.

[SPEAKER_04]: I don't know like it's something with the crunchiness that it adds that I really enjoy.

[SPEAKER_04]: And of course like all the soy products I love at the mummy.

[SPEAKER_04]: Who does it?

[SPEAKER_03]: Yeah, my kids love it at a moment.

[SPEAKER_03]: Yeah.

[SPEAKER_04]: Yeah, it's mine too.

[SPEAKER_04]: But also tofu and tempay and other soy sources of blend base protein are great.

[SPEAKER_03]: I think people simply need to be come more familiar with how to use plant sources of protein.

[SPEAKER_03]: Everyone thinks you just have to like plain beans or you're just going to eat like a block of tofu.

[SPEAKER_03]: So I think that we could really increase people's intake of plant-based proteins, but they're not necessarily familiar with how to make it taste good as they are familiar with cooking meat and potatoes.

[SPEAKER_04]: There's so many ways like for example like we can make chili and I think chili is pretty universal but sometimes it can be just done completely with just plant-based proteins being soups is really good so we have this thinner or maybe breakfast is just a piece of bread and obviously as a dietitian I will say home with bread [SPEAKER_04]: and then you make your own refried beans without much fat and then you put a little bit of layer of fat and then you put like jalapenos or anything that you like.

[SPEAKER_04]: It's really super easy.

[SPEAKER_04]: It's one of those foods that I know my mom did at when she was lazy and she didn't want to cook.

[SPEAKER_04]: I'm not going to go hard, Lacey.

[SPEAKER_04]: Now that I'm a mom, I'm realizing I'm a resource.

[SPEAKER_04]: Exactly.

[SPEAKER_04]: But it is great.

[SPEAKER_04]: If you go to the Middle Eastern countries, you might have like the least ways of making lentils.

[SPEAKER_04]: Even you could put it in like lettuce leaves and make little tacos with that.

[SPEAKER_04]: You can make breakfast burritos with beans.

[SPEAKER_04]: I mean, there's so many ways.

[SPEAKER_04]: Luckily, we now have the internet and we have access to thousands of recipes.

[SPEAKER_03]: Yeah.

[SPEAKER_03]: My family doesn't really know any other than Black Green case adeas and enchiladas without any meat.

[SPEAKER_03]: Only because I've only ever made them as a vegetarian meal for our family.

[SPEAKER_03]: So they don't really know the difference.

[SPEAKER_03]: We had a restaurant to be asked for Black Green case adeas.

[SPEAKER_03]: And they go like, what protein do you want in there?

[SPEAKER_03]: And my kids are like, ah, exactly.

[SPEAKER_03]: And even Indian foods, so I make a tofu tikka masala, which I think is fabulous.

[SPEAKER_03]: Thank you very much.

[SPEAKER_04]: You know, Indian food is naturally a blend base, so they have many recipes.

[SPEAKER_04]: I like that the Kamasala with garbanzos.

[SPEAKER_03]: Oh, yes, that's another good idea.

[SPEAKER_03]: That's also talk about dairy, because I think sometimes people think, okay, neither I'm eating meat or I'm eating beans, but dairy can be a great source of protein.

[SPEAKER_03]: And I think our current food environment, we have even a lot of high protein or ultra filtered sources of dairy.

[SPEAKER_03]: Do you want to talk about dairy or protein?

[SPEAKER_04]: Yes, it's a complicated topic because some people love it.

[SPEAKER_04]: Some people hate it.

[SPEAKER_04]: And you will find the experts that will say that dairy is a big source of inflammation.

[SPEAKER_04]: I found it very useful.

[SPEAKER_04]: Yes.

[SPEAKER_04]: Because when you drink, let's say cow's milk, you'll have eight grams of protein.

[SPEAKER_04]: Soy is somewhat comparable, but then other plant-based sources of milk, they don't have a lot of like protein.

[SPEAKER_04]: They might have a gram, they might have a couple of grams, and that's it.

[SPEAKER_04]: Unless they're fortified with protein.

[SPEAKER_04]: Yes, dairy, I use it all the time.

[SPEAKER_04]: I break your liver a little bit of cottage cheese.

[SPEAKER_04]: It's also really easy, and I love the trend.

[SPEAKER_04]: I don't care because you guys, and it is, yeah, like, gorgeous everything.

[SPEAKER_04]: So I love it.

[SPEAKER_04]: The other day I saw, like, part of cheese, a little bit of milk, berries, and a little dash of, like, maple syrup.

[SPEAKER_02]: Good, add some vanilla extract.

[SPEAKER_04]: Oh, yeah, yeah.

[SPEAKER_04]: It does have vanilla extract.

[SPEAKER_04]: So you literally, you're drinking your protein shake because it's like, twenty five, thirty grams of protein depending of how much of itching gradient you're putting there.

[SPEAKER_04]: And it's like, it almost tastes like a cheesecake.

[SPEAKER_04]: Oh, take it.

[SPEAKER_04]: Yes.

[SPEAKER_04]: And the flatbreads, maybe?

[SPEAKER_04]: Yeah.

[SPEAKER_04]: I mean, there's so many delicious recipes with cottage cheese.

[SPEAKER_04]: So that's what I think is very useful.

[SPEAKER_04]: And sometimes with the plant-based products, you don't get the same amount of protein.

[SPEAKER_03]: Yeah, I agree.

[SPEAKER_03]: Soy is very close to equivalent.

[SPEAKER_03]: But I think there was a little misunderstanding previously.

[SPEAKER_03]: It's better now that like almond milk had protein or oat milk.

[SPEAKER_03]: It's going to be the equivalent.

[SPEAKER_03]: And if you choose to drink those beverages, that's fine, especially if you like them and guess their lower in calories.

[SPEAKER_03]: But they're also learn calories because they don't have the calories coming from protein, right?

[SPEAKER_03]: So it's just some balance.

[SPEAKER_03]: You and I as dietitians, if we don't really care how you get your protein in as long as we can see you have a nice balanced diet, you have your plant sources, you have your amino acids, you know, [SPEAKER_03]: I can handle anything, you guys.

[SPEAKER_03]: Sorry.

[SPEAKER_03]: Just need to make sure that you're getting everything in, but you don't have to defend whether or not you do dairy to me.

[SPEAKER_03]: You can just tell me what you do.

[SPEAKER_03]: And I'm going to roll with them.

[SPEAKER_03]: I feel the same way.

[SPEAKER_03]: We're very nice.

[SPEAKER_03]: We're not a skater.

[SPEAKER_03]: And while we talk about vegetarianism or plant forward eating, I think sometimes the question becomes, okay, how do I get a complete protein?

[SPEAKER_03]: So can you explain to us kind of the difference between a complete versus an incomplete protein or what we're referencing when we say that term?

[SPEAKER_04]: Well, you mentioned before amino acids, which are the building blocks of proteins that our body can make, and there's some that we need from diets.

[SPEAKER_04]: When you eat a piece of chicken and egg, you naturally get all of those amino acids in ones.

[SPEAKER_04]: Also, like, so it products will have those amino acids, but if you're eating something like beans, you have to pair up with another food to have all the amino acids.

[SPEAKER_04]: in one meal, but it comes very natural and very simple.

[SPEAKER_04]: For example, rice and beans, which vary often go together, they make a complete protein.

[SPEAKER_04]: A piece of bread, whole wheat, obviously, with peanut butter or almond butter will make a complete protein.

[SPEAKER_04]: So it's just sometimes even the natural waste of eating these foods will make a complete protein.

[SPEAKER_03]: What really is enough protein?

[SPEAKER_03]: Because there are multiple ways even for dietitians that we can calculate someone's protein needs.

[SPEAKER_03]: So let's talk about a few of them.

[SPEAKER_04]: But I think that's very confusing because in the healthcare field, we use kilograms.

[SPEAKER_04]: But the average person in this country is going to use pounds.

[SPEAKER_04]: So it makes it a little bit more complicated.

[SPEAKER_04]: But what is enough protein?

[SPEAKER_04]: So according to the recommended dietary allowances, RDS having zero point eight grams of protein per kilogram of body weight, that should cover your basic needs.

[SPEAKER_04]: That doesn't necessarily mean that's all the protein that you want to eat.

[SPEAKER_04]: But at that level, you don't have any deficiencies.

[SPEAKER_04]: I tend to do more like one point two, one point four, because I like the high protein.

[SPEAKER_04]: And for me, that's the high protein.

[SPEAKER_04]: And then I multiply it for the kilograms of body weight.

[SPEAKER_04]: Now, different people will need different amounts of protein depending of what's going on with them.

[SPEAKER_03]: We know that number can be skewed when someone has a higher body weight, right?

[SPEAKER_03]: We don't necessarily want to feed excess fat tissue, right?

[SPEAKER_03]: So when someone has a higher body weight, do I want to just use their actual weight when I'm using that calculation or do I want to use their ideal body weight, which we don't normally use outside of these types of equations.

[SPEAKER_04]: It's complicated.

[SPEAKER_04]: It's not a straightforward answer.

[SPEAKER_04]: But for people living with obesity, then using adjusted body weight, sometimes work, sometimes will use the ideal body weight with higher protein intake.

[SPEAKER_04]: And we play around based on our professional experience.

[SPEAKER_03]: Yes.

[SPEAKER_04]: And also now there's conversations about using the fact-free mass.

[SPEAKER_04]: Yes.

[SPEAKER_04]: So calculate the protein needs.

[SPEAKER_04]: If you know that number.

[SPEAKER_04]: Yes, which is like hard to get.

[SPEAKER_03]: Yes.

[SPEAKER_03]: Yeah.

[SPEAKER_03]: And from a mathematical standpoint, to calculate your body weighting kilos, you take your weight and pounds and divide by two point two.

[SPEAKER_03]: So that gives you a weight in kilos.

[SPEAKER_03]: And that's even sometimes where I start, so I'll say, divide your weight and pounds by two point two.

[SPEAKER_03]: And if that was the amount of protein you consumed, it would be one gram of protein per kilogram of body weight.

[SPEAKER_03]: And again, sometimes you go to one point two or one point four.

[SPEAKER_03]: Some guidelines for elderly or older adults go up to one point five or for talking about people on GLP ones.

[SPEAKER_03]: But again, we really always individualize it.

[SPEAKER_03]: And I can't always give a perfect answer for a million people at once.

[SPEAKER_03]: Sorry.

[SPEAKER_03]: That's not how nutrition works.

[SPEAKER_04]: But even I want to put this out there because yes, these people that you mentioned need more protein.

[SPEAKER_04]: but not five grams per kilogram.

[SPEAKER_04]: Like the top that I use is two and even that's for someone that is really sick and really needs tons of more protein.

[SPEAKER_04]: So don't go overboard for most people it will not reach to hundred.

[SPEAKER_03]: most Americans are getting adequate protein, maybe not as sources.

[SPEAKER_03]: I'd like it to be known that we don't see a lot of protein deficiency in America, like we might in developing countries.

[SPEAKER_03]: But what would be a sign of protein deficiency in a patient?

[SPEAKER_04]: the hair that is breaking, and we see these very often in people taking JLT ones.

[SPEAKER_04]: Also fatigue.

[SPEAKER_04]: And we have to remember, when you eat protein, you don't eat just protein.

[SPEAKER_04]: You eat other nutrients in that food.

[SPEAKER_04]: So, along with the protein, there could be other deficiencies, such an iron deficiency that would make people really higher.

[SPEAKER_04]: You could also see fluid retention.

[SPEAKER_04]: So, you press the skin, and it doesn't bounce back quickly, but rather stator that could be a sign of your retaining fluid.

[SPEAKER_04]: Do you want to talk about what stages of life we need the most protein in?

[SPEAKER_04]: Well, there's a few different stages for kids.

[SPEAKER_04]: They need more protein per kilogram of body weight because they're making that muscle.

[SPEAKER_04]: They're building a whole person there, right?

[SPEAKER_04]: Mothers who are expecting.

[SPEAKER_04]: They need extra protein for that baby.

[SPEAKER_04]: older adults and the issue with older adults is that they don't really like protein so this is where plant protein usually is very helpful and people that are losing weight rapidly just because as you lose weight you lose both muscle and fat and you want to keep as much of that muscle as possible so one you look [SPEAKER_04]: better, but too, it's easier to maintain that weight loss.

[SPEAKER_03]: Absolutely.

[SPEAKER_03]: You mentioned patients who were losing weight rapidly, like those who've had bariatric surgery or are taking GLP ones, and we tend to treat them the same because as they lose weight quickly, they're eating much less than before.

[SPEAKER_04]: Yeah, especially right after the injections, they can barely eat.

[SPEAKER_04]: So those two, three days after they could not stomach a piece of chicken.

[SPEAKER_03]: Yeah, and that's when we go to things like maybe a protein shake or yogurt or a smoothie or cottage cheese thinking of what's not going to stay in the stomach as long, even though protein has to be broken down in the stomach.

[SPEAKER_03]: Like all nutrients, what can be a little bit easier or [SPEAKER_03]: broken down faster than like a piece of meat sitting in there.

[SPEAKER_04]: It's okay.

[SPEAKER_04]: Or like it's simple to eat like you can like manage to eat that you're fairly easy.

[SPEAKER_04]: And if you do agree over then you have even better.

[SPEAKER_04]: Four, ten, seventeen grams of protein depending on the brand and just like a little cup.

[SPEAKER_03]: Yeah, so volume, right?

[SPEAKER_03]: So volume restricted, but high nutrients in high and protein.

[SPEAKER_03]: So protein dense, nutrient dense, small volume.

[SPEAKER_03]: And that's exactly what we do for beer after patients.

[SPEAKER_03]: Exactly.

[SPEAKER_03]: Protein is an essential macronutrient made up of amino acids that help repair and build muscle, strengthen our immune system, and keep the body running.

[SPEAKER_03]: So it's no wonder some people are obsessed with getting quote unquote enough.

[SPEAKER_03]: Obviously, some sources of protein are animal products like Fisher Chicken.

[SPEAKER_03]: But we tend to sleep on more play-based sources, like beans, hemp, chia seeds, edamame, tofu, tempe, and more.

[SPEAKER_03]: They're also dairy sources, like Greek yogurt and cottage cheese.

[SPEAKER_03]: An incorporating protein doesn't have to be boring either.

[SPEAKER_03]: There are plenty of fun and delicious recipes from cultures all around the world.

[SPEAKER_03]: Now that's not to say you need to eat more protein, most Americans are already getting almost double the recommended amount.

[SPEAKER_03]: To calculate the general amount of protein your body actually needs, multiply your body weight in kilos by zero point eight grams.

[SPEAKER_03]: So a person who weighs, for example, one hundred and eighty pounds, or eighty one point six kilos, would only need a minimum of about sixty five grams of protein a day.

[SPEAKER_03]: That's not much.

[SPEAKER_03]: Protein deficiency is rare in the U.S.

[SPEAKER_03]: There are some populations who just need more.

[SPEAKER_03]: Like kids, pregnant people, older adults, and those who are on a GLP-One, or have had bariatric surgery.

[SPEAKER_03]: Now let's talk about how the body utilizes protein and winds the best time to have some.

[SPEAKER_03]: So there's a few numbers out there about protein utilization, right?

[SPEAKER_03]: And is this two hundred gram protein shake worth it or not?

[SPEAKER_03]: So do we use all of the protein we consume?

[SPEAKER_04]: not really first.

[SPEAKER_04]: When we protein, that takes a little bit more work for our bodies to break it down.

[SPEAKER_04]: So in my take up to thirty percent, just to process, I just and utilize that protein.

[SPEAKER_04]: So you are really losing part of that.

[SPEAKER_04]: And honestly, if you eat too much, it's going to happen the same as any other nutrient.

[SPEAKER_04]: Either you get rid of it.

[SPEAKER_04]: or you reuse it in another way, or you store it as fat.

[SPEAKER_03]: The calorie is a calorie, no matter which macronutrient it came from.

[SPEAKER_03]: But even if you have too much protein, which is too many calories, for your caloric needs, you're going to store it just like you would any other macronutrient.

[SPEAKER_03]: So sometimes I think people think protein is kind of this unlimited, like I get to have whatever I want, and it will just directly go to my boss, which is not true.

[SPEAKER_03]: Unfortunately, it's really hard to find that balance.

[SPEAKER_03]: Let's talk about collagen, which is a type of protein.

[SPEAKER_03]: I know many of us myself included might have a seventeen-step skincare routine that includes collagen, but collagen is also really important for people that are healing from surgery or people that are going into surgery.

[SPEAKER_03]: How does protein play a role in healing?

[SPEAKER_04]: And protein is essential for healing.

[SPEAKER_04]: I mean, there's a reason why someone that has wounds for any reason.

[SPEAKER_04]: It could be because of surgery, it could be because of pressure because they have been in lane bad for a long time.

[SPEAKER_04]: And they need protein and they need calories as well to heal.

[SPEAKER_04]: I sometimes work with transplantations.

[SPEAKER_04]: We give them a lot of birthday because that's a huge surgery.

[SPEAKER_04]: And for that to heal, they will need protein.

[SPEAKER_03]: Exactly.

[SPEAKER_03]: When people are intentionally losing weight with a medical intervention like surgery or medication, do you have them on a higher protein diet?

[SPEAKER_03]: I personally like it.

[SPEAKER_04]: If they're doing it with any anti-obesity medications, protein can help them feel [SPEAKER_04]: more satisfying, more full.

[SPEAKER_04]: You eat a source of protein with veggies and, you know, a little bit of carbohydrate, like a well balanced diet, but if you have the protein in there, you're full for longer.

[SPEAKER_04]: So it's much easier to manage your total calorie intake throughout the day.

[SPEAKER_04]: And either you see in GLP ones, then you know, you want that protein to minimize that muscle loss, absolutely.

[SPEAKER_03]: And when we talk about the ways that we burn food, so we have your metabolism, which is even burning at rest, we have the calories that you burn from movement and from exercise, but we also have what we call the thermogenic effect of food.

[SPEAKER_03]: So the calories your body burns just by breaking food down.

[SPEAKER_03]: Does protein have a thermogenic effect better than other macronus?

[SPEAKER_03]: Yes, absolutely.

[SPEAKER_03]: And my a lot.

[SPEAKER_03]: So we're going to burn more calories eating or digesting protein.

[SPEAKER_03]: Yes, exactly.

[SPEAKER_03]: But not enough to burn what you mean.

[SPEAKER_03]: We're not in a gating calories here.

[SPEAKER_03]: I mean, just a little part, you know.

[SPEAKER_03]: You're just a call celery like a calorie burning food.

[SPEAKER_03]: And I'm like, hi, can I feed a lot of celery?

[SPEAKER_03]: But yes.

[SPEAKER_03]: Let's talk about satiety and protein because I think we tend to have a lot of especially carbohydrate centered snacks or treats or even sometimes meals and then we're hungry, however many minutes later.

[SPEAKER_03]: So let's talk about how protein affects our appetite and cravings.

[SPEAKER_04]: It works in many levels.

[SPEAKER_04]: Usually when you eat protein, they can more time to eat.

[SPEAKER_04]: It gives your body the enough time to tell your brain, hey, you know, I'm full.

[SPEAKER_04]: This is enough.

[SPEAKER_04]: You can stop now.

[SPEAKER_04]: But if you eat a piece of cake or some carbohydrates, you don't have to shoot.

[SPEAKER_04]: You just, you can't do anything.

[SPEAKER_04]: So when do you have time for your body to explain that's enough?

[SPEAKER_04]: And that it just takes longer to digest.

[SPEAKER_04]: It takes longer to process this protein.

[SPEAKER_04]: So if you feel more satisfied for longer for a few hours after you eat.

[SPEAKER_03]: Let's talk about timing of protein.

[SPEAKER_03]: I think that there's some question out there, okay, should it be spread evenly throughout the day?

[SPEAKER_03]: Should I have it earlier in the day?

[SPEAKER_03]: Most, I think people in the American population have this big chunk of protein with dinner.

[SPEAKER_02]: Yes.

[SPEAKER_02]: Is there a best time to consume protein?

[SPEAKER_04]: You have to spread it out during the day.

[SPEAKER_04]: So you want some with breakfast, some with your meals, some with snacks.

[SPEAKER_04]: I think the one thing that I make emphasis on is make sure that you have protein in boxes because that's the meal that people tend to be low in protein.

[SPEAKER_04]: So when you give your body too much protein at once, it's just doesn't process the same.

[SPEAKER_04]: You're not going to get the most out of it.

[SPEAKER_03]: utilization is the word I use, right?

[SPEAKER_03]: You can't utilize a hundred grams of protein at once.

[SPEAKER_04]: No, no, it will be hard.

[SPEAKER_04]: And what I see most is that lunch dinner is easy to get enough protein.

[SPEAKER_04]: For snacks and breakfast is really hard because it's something that you have to really think about it, to get enough.

[SPEAKER_03]: And they're not as easily accessible foods sometimes, right?

[SPEAKER_03]: So if you think about what's in your pantry or what's in your cupboard, [SPEAKER_03]: They tend to be like shelf stable carbohydrates, right, or things with higher sugar, even sometimes higher fat versus proteins, may sometimes more often be in the fridge or take a little bit more time to create.

[SPEAKER_04]: Or no, because I mean, mornings I think they sell and I have a year old.

[SPEAKER_04]: And you know, I just leave milk for him, but we have some frozen berries, frozen fruit all the time.

[SPEAKER_04]: And then a little bit of peanut butter powder.

[SPEAKER_04]: He makes his shake himself, toss.

[SPEAKER_04]: A little bit of milk, a little bit of fruit, a little bit of the p.v.

[SPEAKER_04]: And that's it.

[SPEAKER_04]: You know, it takes three seconds and it's enough protein for him.

[SPEAKER_04]: And then I sent him to school with another lunch that will include protein.

[SPEAKER_03]: We have heard the claim that you should eat protein right before bed to encourage muscle growth while you rest.

[SPEAKER_03]: True falls.

[SPEAKER_04]: I never read any scientific literature about it, so it's something that I'm not going to recommend, especially because the protein if you eat too much at night, it might sit very heavy.

[SPEAKER_04]: And it might make it really hard for you to sleep.

[SPEAKER_04]: And honestly, sleeping is one of the best things that we can do for our health.

[SPEAKER_04]: And even for way loss, sleeping is key.

[SPEAKER_04]: Now, you want to give your blood sugar stable.

[SPEAKER_04]: For example, if I have a patient with diabetes, then I will recommend a small snag with protein.

[SPEAKER_04]: Yes.

[SPEAKER_04]: Right before Ben.

[SPEAKER_03]: Yeah, the only literature that I had read that in was related to patients with liver cirrhosis.

[SPEAKER_03]: But nothing is going to grow your muscles, unless you're actually challenging your muscles and you're having those small tears.

[SPEAKER_03]: Eating, I don't care if my ground's approaching you have, is not going to grow muscles.

[SPEAKER_02]: That's not how muscles work in fortune.

[SPEAKER_04]: Yes.

[SPEAKER_04]: I wish that he was a simple last year.

[SPEAKER_04]: He was a protein at night.

[SPEAKER_02]: and then a waking of super buff.

[SPEAKER_02]: I love that.

[SPEAKER_03]: Some listeners might be worried about the side effects of eating a lot of animal protein.

[SPEAKER_03]: Can we talk about the specific types of protein that are linked to cancer?

[SPEAKER_04]: eating process proteins such as sausage, bacon, or like the proteins that will get in fast food, that is linked to cancer.

[SPEAKER_03]: So it's more about ultra-processed, especially as meats or red meats, not protein itself.

[SPEAKER_03]: What about with exercise?

[SPEAKER_03]: Do you have your patients make sure that they have a source of protein within a few hours after exercising or do you have them have a shake before or during?

[SPEAKER_03]: Let's your prescription for your athletes.

[SPEAKER_04]: Well, for that, yes, they do need protein in the next two hours after they exercise.

[SPEAKER_04]: So if they're going to have a meal right after exercise, then they don't have to worry about it because they're going to have that protein, but they also need a little bit of carbohydrates.

[SPEAKER_04]: Yes.

[SPEAKER_04]: They will need both.

[SPEAKER_04]: to be able to repair that muscle and recover a little faster.

[SPEAKER_04]: Before what they need most is some energy.

[SPEAKER_04]: For them to be able to actually work out at their maximum level.

[SPEAKER_04]: And I'm not talking about the plates here.

[SPEAKER_04]: I'm just talking about, you know, like normal people trying to...

Your average gender or...

Exactly.

[SPEAKER_04]: Now, if you're going to do like, you know, twenty minutes of exercise, low intensity, I will know more about it.

[SPEAKER_03]: You don't need a protein change.

[SPEAKER_03]: You're not doing it.

[SPEAKER_03]: Because you're probably going to consume more calories than you even burned.

[SPEAKER_03]: Exactly.

[SPEAKER_02]: Exactly.

[SPEAKER_03]: First things first, our bodies don't use all the protein we consume.

[SPEAKER_03]: Yes, your body may burn some calories digesting protein, but any excess either gets used or stored as fat.

[SPEAKER_03]: The good news is protein does help stay shade hunger, so a little bit goes a long way to help you stay fuller longer.

[SPEAKER_03]: When it comes to the best time to eat protein, spread it throughout the day in your meals and snacks.

[SPEAKER_03]: It makes sure to have some protein within two hours of a high intensity workout to help with muscle repair and recovery.

[SPEAKER_03]: Collagen is a type of protein, which is essential for healing.

[SPEAKER_03]: So your doctor might recommend you eat more than usual when you're recovering from surgery.

[SPEAKER_03]: And unless you're eating a ton of ultra-processed meats, you probably don't need to worry about developing cancers solely because you prioritize protein.

[SPEAKER_03]: Now let's get into whether certain protein products deserve the hype and sustainable ways to source your protein.

[SPEAKER_03]: All right, I would love to get your take on a few processed protein sources and kind of see if you think they have enough nutritional value.

[SPEAKER_03]: That sound fair sounds pretty protein bars.

[SPEAKER_04]: They have a place.

[SPEAKER_04]: They're obviously processed, so you'd rather have real foods and processed foods, but honestly they're very convenient.

[SPEAKER_04]: Yeah, you can bring it with you anywhere, and especially my patients that need small frequent meals, such as people that you don't want, then they can carry it with them.

[SPEAKER_04]: and eat it.

[SPEAKER_04]: So when that has cancer and genuity, like huge amounts of food in their mobile because they're not confined to a hospital bed, then they could be helpful.

[SPEAKER_04]: But we need to look into how much sugar they have, how much protein they have, what other nutrients they have, what is the source of sugar?

[SPEAKER_04]: because some of these protein bars that you think they're healthy, they're not.

[SPEAKER_04]: They might have twenty-five grams of sugar or they have sugar alcohols that when you eat it, they upset your stomach.

[SPEAKER_03]: Yes.

[SPEAKER_03]: Or they added fiber that some of these bars can have.

[SPEAKER_03]: Yes.

[SPEAKER_03]: We can have it sometimes.

[SPEAKER_03]: We're also seeing things like protein fortified, pasta, oatmeal, bread, coffee, what are your thoughts?

[SPEAKER_04]: Everything is fortified nowadays in protein.

[SPEAKER_04]: I mean, I like getting a sense, but then I don't like getting at the same time.

[SPEAKER_04]: Because again, we don't need that much protein.

[SPEAKER_04]: For many people anywhere between [SPEAKER_04]: I will say, six kilograms, the minimum, and hundred and something, the maximum amount of grams, that will be enough.

[SPEAKER_04]: So we don't have to fortify everything.

[SPEAKER_04]: But let's say you really like to have your oatmeal in the morning.

[SPEAKER_04]: having a fortified oatmeal with protein will give you the protein that you need and you still eating your nice oatmeal that you enjoy.

[SPEAKER_04]: It's more of that.

[SPEAKER_04]: What else are you eating to see if you really needed or not?

[SPEAKER_04]: Okay, that does not like any protein.

[SPEAKER_04]: I don't know if your kids went through that phase where they didn't want to eat any protein.

[SPEAKER_04]: Then you do the fortified pasta.

[SPEAKER_04]: Yes.

[SPEAKER_04]: And, you know, do you at least get into something?

[SPEAKER_03]: So, if they're your vegetarian or vegan, right?

[SPEAKER_03]: So, my question, would be, do need these products to reach your protein goal?

[SPEAKER_03]: Or are you having pasta with six meatballs?

[SPEAKER_03]: Like, yeah, you probably don't need for a bite of pasta.

[SPEAKER_04]: Absolutely.

[SPEAKER_03]: Do you have a favorite type of powder that people use?

[SPEAKER_03]: So we have way, we have P protein, chia, hemp, they all have different price points by the way.

[SPEAKER_03]: I look at added sugar as I'm sure you do.

[SPEAKER_03]: Do you have a preference for powders?

[UNKNOWN]: I think...

[SPEAKER_04]: If you open my pantry, I'm gonna have both.

[SPEAKER_04]: Plan base and animal base.

[SPEAKER_02]: I do too round.

[SPEAKER_04]: First of all, I know, and then I just see what my patients prefer.

[SPEAKER_04]: The one thing that I ask is for them to look at the added sugar, and then the ingredients, the sources of these protein powers, because some of them are like lower quality and some of them are higher quality.

[SPEAKER_04]: So I will look more into the quality and the ingredients.

[SPEAKER_03]: I feel like there's also a million different kinds of eggs now, right?

[SPEAKER_03]: They're all different colors, some of them are fortified.

[SPEAKER_03]: Do you have a preference with cage-free omega-three fortified brown white speckled if we can afford eggs?

[SPEAKER_03]: What are you talking about?

[SPEAKER_04]: That's where my head went when the egg prices are nowadays.

[SPEAKER_04]: So no, I mean, I do tend to prefer organic foods because that's who I am.

[SPEAKER_04]: But then again, we're going to have to see the big picture.

[SPEAKER_04]: We're not time where you know, food is becoming really expensive.

[SPEAKER_04]: So I'd rather have you at peace with your finances than making you eat that organic ed or that omega-fortified egg if that's within your price range.

[SPEAKER_03]: Sometimes plant products will include on the label how much less energy water or land it took to create this versus an animal.

[SPEAKER_03]: So we'll say, if this was a real burger, it would have used seven thousand gallons of water.

[SPEAKER_03]: So if someone is concerned about the sustainability of their food, what tips do you have for how they should source their protein?

[SPEAKER_04]: Maybe look for somebody that is local.

[SPEAKER_04]: So the photos and how to travel that long.

[SPEAKER_04]: And then obviously, like, plan base will favor a little bit of the environment.

[SPEAKER_04]: Maybe you know, go to the farmer's market and find ways to sustain the planet.

[SPEAKER_04]: Also, in mindful of how much food you eat.

[SPEAKER_04]: So you know, have a lot of food waste.

[SPEAKER_04]: You realize the food like the completion.

[SPEAKER_04]: And that way, you can help the environment at the same time.

[SPEAKER_04]: eat healthy and supportive of people in your community.

[SPEAKER_03]: I love that.

[SPEAKER_03]: Yes!

[SPEAKER_03]: Out of the three macronutrients, we've definitely gone through a phase where fats had a lot of negative attention, carbs, I think, always are gonna have a lot of negative attention.

[SPEAKER_03]: Protein hasn't really had its negative attention culturally.

[SPEAKER_03]: Do you think it's time we make more of a fuss about overindulging in protein?

[SPEAKER_04]: Do you think people are doing too much?

[SPEAKER_04]: People were doing too much, five, ten years ago.

[SPEAKER_04]: But now I have patients that will call me and say, I found this protein shakes I have forty grams of protein.

[SPEAKER_04]: And I'm like, why don't you need a shake with forty grams of protein?

[SPEAKER_04]: You're five, three?

[SPEAKER_04]: And women in your forties, you absolutely will not need that much protein in a protein shake.

[SPEAKER_04]: So we have to be more mindful of how much protein we really need because most people, just by being mindful and intentional of protein intake, we'll get enough without the need of going to extremes.

[SPEAKER_03]: I always like to bring up the, twenty, twenty, twenty, twenty, twenty, twenty, five, you a dietary guidelines.

[SPEAKER_03]: And it shows these really nice graphics where it says, okay, we're getting plenty of protein.

[SPEAKER_03]: We're even getting more than recommended, but we're not getting the right kind.

[SPEAKER_03]: So for males, thirty, one to fifty, I think it is.

[SPEAKER_03]: We're getting too much red meat for sure, but not enough fish, not enough beans, not enough lagoon.

[SPEAKER_03]: So we don't always have to talk about [SPEAKER_03]: protein, but can we vary your sources?

[SPEAKER_03]: And when we vary your sources, we vary your nutrients, right?

[SPEAKER_03]: Like it's a situation in my book.

[SPEAKER_03]: But everyone just keeps talking about the macro nutrient and not the different sources of it.

[SPEAKER_03]: We could all use a few more plants, everyone.

[SPEAKER_03]: We know that.

[SPEAKER_03]: I mean, the quality of the protein is key.

[SPEAKER_04]: And as you mentioned, you're having beans, you have in folic acid, you have fiber, you have so many other nutrients beyond the protein itself.

[SPEAKER_04]: And also, is the variety of the food.

[SPEAKER_04]: You make a nice meal that includes different foods.

[SPEAKER_04]: It's tasty, you don't get bored.

[SPEAKER_04]: If you have your chicken salad, they in and they out, you will hate chicken salad in two weeks.

[SPEAKER_03]: Well, it won't talk about kids too, right?

[SPEAKER_03]: Exposing kids two different foods.

[SPEAKER_03]: The only reason my kids like black bean case ideas is because that's all that they were exposed to and they get to put that's also the toppings on it and they get to choose if they want it all separate and not touching or mixed in a big bowl.

[SPEAKER_03]: We need to become comfortable with these foods in order to increase our intake of them, of course.

[SPEAKER_02]: Absolutely.

[SPEAKER_02]: So no, I thank you so much for your time today.

[SPEAKER_02]: You are a wealth of information.

[SPEAKER_02]: I certainly think we speak the same language, so I feel so lucky to have gotten this one time with you.

[SPEAKER_04]: Thank you so much.

[SPEAKER_04]: Yeah, absolutely in the same page.

[SPEAKER_03]: protein products like bars and powders are convenient, but they can also be high in sugar.

[SPEAKER_03]: In fortified foods like pasta aren't really necessary, unless you're vegan, vegetarian, or just dealing with a picky eater.

[SPEAKER_03]: And don't get a started on eggs.

[SPEAKER_03]: Fortified or not, any egg is fine.

[SPEAKER_03]: Because we're all getting more than enough protein, your best bet is choosing a variety of vegetables and plant-based products so you can get in some of those other nutrients too.

[SPEAKER_03]: That's all for this episode.

[SPEAKER_03]: But if you have a follow-up question, leave us a voicemail.

[SPEAKER_03]: At five o'clock, five, three, eight, six, two, seven, two, and we'll answer it in a future episode.

[SPEAKER_03]: On the next episode of On Nutrition, the gut microbiome.

[SPEAKER_01]: Just how we get hungry, these bacteria do get hungry too.

[SPEAKER_03]: For more on nutrition episodes and resources, check us out online at mailclinic.org slash on nutrition.

[SPEAKER_03]: And if you found this show helpful, please subscribe and make sure to rate and review us on Apple Podcasts or your favorite podcast app.

[SPEAKER_03]: It really helps others find your show.

[SPEAKER_03]: Thanks for listening, and until next time, eat well and be well.