How To Get More Protein In Your Diet

Mark Hyman

Jan 5, 2024

Episode description

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Protein is a crucial nutrient that plays a vital role in maintaining and enhancing our overall health. Whether you’re an athlete looking to build muscle, aiming for weight management, or simply interested in optimizing your nutrition, protein can benefit you in some pretty amazing ways.

In today’s episode of my series I’m calling Health Bites, I discuss all things protein—its importance for your health and well-being, how to increase your protein intake, and even a delicious protein-rich smoothie recipe I use to start my day off right.

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In this episode, I discuss:

What is protein and why do we need it? (3:32)
The biggest risk factor for age-related decline (6:48)
How protein affects our appetite and metabolism (7:13)
Why the quality of your protein matters (11:28)
Getting adequate protein as a vegan (14:18)
How much protein do you need and how to get more in your diet (15:42)
My chocolate raspberry smoothie bowl recipe (19:07)

Mentioned in this episode

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Me at 40 years old vs 60 years old

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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.

#nutrition

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.

#carbohydrate

#nutrition

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.

#deficiency

#protein

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.

#nutrition

#vegetable

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.

#meat

#nutrition

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.

#leucine

#muscle

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.

#insulin

#protein

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.