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Alyse and I got to sit down for an hour or so and record two videos while at the YouTube house and this is one of them. In this we talk about self-esteem and how

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High Protein Diets: Are They Safe For Kidneys, Liver And Heart? (Latest Research)

Is eating a high protein diet safe for your kidneys, liver and heart? Here’s what the latest research has to say on the topic.

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Research on high protein diets and safety:

Latest one from Jose Antonio: https://www.hindawi.com/journals/jnme/2016/9104792/

Previous studies:
https://www.ncbi.nlm.nih.gov/pubmed/26500462
https://www.ncbi.nlm.nih.gov/pubmed/26778925
https://www.ncbi.nlm.nih.gov/pubmed/11737954
https://www.ncbi.nlm.nih.gov/pubmed/15007396
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931593/
https://www.ncbi.nlm.nih.gov/pubmed/18175733
https://www.ncbi.nlm.nih.gov/pubmed/24092765

Protein and amino acid requirements in human nutrition – World Health Organization Report http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

Practical Implications:

There’s been a decent amount of research on high protein intakes and so far what we can say is that: In the context that you have healthy kidneys, liver and heart there’s no negative health effects from a higher protein intake in your diet.

Moreover, high protein diets don’t cause damage to kidneys, liver or heart in healthy individuals.

Latest research from Jose Antonio and his team has shown that over a year long period even going up to 3.3 grams per kg in daily protein intake is completely fine.

It’s great to have such a long study looking at active individuals and athletes as these are the populations that will most likely aim for a higher protein intake.

Sadly, there’s still a lot of myths out there and a lot of sources claiming that high protein diets are harmful for health. Individuals claiming that high protein diets are harmful for health often quote observational research and fall into the trap of a confirmation bias through weak correlations present in this research.

Claims that high protein diets cause damaging health effects are not supported by the current body of evidence looking at the randomized controlled trials we have available.

If you’re someone who has health issues related to kidneys and impaired renal function it’s a good idea to consult with a registered dietitian about your protein intake.

However, in the context that you’re a healthy individual following a healthy diet plan there’s no evidence suggesting that you should worry about increasing your protein intake.

As a general recommendation, anywhere in the range of 2-3 grams per kg of Fat Free Mass or about 1 – 1.2 grams per lbs of FFM in protein per day is a good target to aim at if you’re interested in maximizing muscle growth and lean muscle retention.

If you’re looking to get getting shredded one of the best sources for protein intake is the review by Eric Helms over at https://www.ncbi.nlm.nih.gov/pubmed/24092765

Final note: If your goal is to build muscle it’s a good idea to base the majority of your protein intake on high quality sources rich in the amino acid leucine.

A good target to aim at is a minimum of 25-30 grams of high quality protein per serving which would yield about 2-3 grams of leucine.

For those on a plant-based diet a great source of leucine is powdered pea protein.

As always, post your questions in the comments below.

Talk soon, Mario

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Gluten Free Diets- Are They Really Healthy? Dr. John Douillard

Dr. John Douillard came back on the podcast to discuss the science about wheat that the gluten free industry is not telling you.

His new book is, Eat Wheat: http://amzn.to/2jbtOvn

Here are some key time-stamps:

03:59 Food Intolerances: The quality of your digestion, the quality of your intestinal skin, and the quality of the lymphatics that drain your intestinal skin has a lot to do with food intolerances. Many of our symptoms of food intolerances have to do with those the quality of digestion, intestinal skin and lymphatics as well as your microbiome.

05:26 Food Intolerance Myths: You shouldn’t eat wheat, dairy or other foods if they may you feel bad. Taking these items out of your diet without fixing the underlying cause may cause more problems. Our ability to digest well is our ability to detoxify well. 400 billion pounds of chemicals dumped into the American environment every year. 62 million of these are cancer causing. When you eat organically, you are still eating foods saturated with toxins from the environment. If you are not digesting well, you are not able to rid your body of these toxins well.

06:42 Problems down the Road: Dr. Douillard sees patients who eliminate wheat, only to be reacting to something else 6 months later. This tends to happen with each item eliminated.

07:10 Reasons for Broken Digestive/Detox Systems: The ingredient list for a loaf of bread is long and microbes will not consume much of it. Traditional bread is organic, made with wheat, salt, water and an organic starter. It takes 3 days to bake. It becomes hard quickly. Processed foods increase the risk of metabolic syndrome, obesity, belly fat, high blood pressure, high blood sugar, high bad cholesterol, and low good cholesterol, by 141%. People who eat whole foods, including whole wheat, decrease their risk of metabolic syndrome by 38%. Multiple studies find that whole, unrefined wheat reduces blood sugar and has nothing to do with cognitive decline. It can reduce inflammation and repair the intestinal skin. Eating processed gluten free foods to eliminate processed wheat is not an improvement.

10:40 Gluten Free Industry: It is a 16 billion dollar industry. Sixty years ago we were told that fat was cause of heart disease. Cholesterol was taken out of our diet and replaced with processed/refined bleached fats that are in every processed food to extend shelf life. They are indigestible and linked to the breakdown of the digestive system. We also consume pesticides that kill the microbes in our mouths and digestive system that are directly linked to breaking down gluten. Take all of the processed foods out of your diet, not just wheat.

11:51 Studies of Gluten Free vs Wheat Consumer: People on a gluten free diet had 4 times the mercury in their blood than people who ate wheat. People on a gluten free diet had significantly less good bacteria and more bad bacteria than people who ate wheat. Gluten free consumers had fewer killer T cells, a measure of immunity, compared to those who consumed wheat. Hard to digest foods are immune stimulators, stimulating our intestinal wall.

12:52 Hygiene Hypothesis: Amish kids have the lowest rates of asthma on the planet. Hutterites, with the same genetics, are modern farmers whose children have the highest rates of asthma on the planet. Amish barn air is an immune stimulant for the respiratory tract, preventing them from getting asthma. Science has found that we have been eating wheat for 4 million years.

13:29 Modern vs Ancient Wheat: 10,000 years ago everything was hybridized for different reasons, like larger wheat berries. The gluten content in modern wheat is identical to the gluten of ancient wheats. One study of some ancient wheat grains found that they had twice the amount of gluten of today’s grain. Yet these grains had twice the reduction of inflammation, lowered blood sugar and lowered cholesterol.

19:12 Eat Wheat Seasonally: Wheat was a fall harvested grain to be eaten in the fall and winter. The enzyme amylase appears to specifically break down wheat, which increases in the fall and winter. Deer can die if they eat out of season. Bugs in the soil change from season to season. When we eat that food, these bugs influence our microbiome. More meat is eaten in the winter and more fruits and vegetables are eaten in the summer.
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