How To Get More Protein In Your Diet
Mark Hyman
Jan 5, 2024
Mindsip insights from this episode:
Incorporate cauliflower rice into smoothies for creaminess without sugar
Using frozen cauliflower rice in a smoothie is a way to make it thick and creamy without adding sugar or excess carbohydrates.
Recognize carbs are not essential for survival
Unlike protein and some fats, there is no biological requirement for carbohydrates in the human diet for survival.
Exceed RDA for protein to optimize health
The government's recommended dietary allowance for protein is the minimum amount to prevent a deficiency disease, not the optimal amount for health.
Pair meat with vegetables for healthier meals
The health impact of meat often depends on what you eat with it, such as having it with many vegetables versus with fries and a coke.
Source high-quality regeneratively raised meat from Force of Nature
The company Force of Nature is recommended for sourcing high-quality, regeneratively raised meats like venison, bison, and beef.
Prioritize leucine for effective muscle protein synthesis
The amino acid leucine, which is low in most plant proteins, is a key activator for muscle protein synthesis.
Prioritize protein and fat to manage insulin response
Consuming protein and fat before carbohydrates in a meal can blunt the insulin response and increase feelings of fullness.
Prioritize morning protein for muscle synthesis and stem cell production
The most important time to eat a large serving of protein is in the morning after an overnight fast to activate muscle synthesis and stem cell production.
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