protein Fat Carb
a patient asked me about high protein in the face of Volter Longo’s information about low animal protein and this was the conversation:
QUESTION:
Hi Doc,
_________ here. I have been thinking alot about protein since we spoke. So I took a look at my numbers. I track this which is easy since my daily diet does not change from day to day.
Skip breakfast
Lunch garden salad with 35g of chicken or salmon
Dinner a plate full of veggies plus 50g of bison or turkey or lamb.
So I looked at my numbers. When I add everything up including meals and snals and wine. My daily intake of protein is 46g. My weight is 165 lbs.
That means .28g/lbs is my daily.
US RDA says .36g/lbs which would mean ~ 60g required.
I think you said 1g/lbs.
This means I likely have a protein deficiency and should probably consider upping my meats ( or whey protein drink). Interesting that when I l research the symptoms of protein deficiency I get: brittle nails, cold hands and feet, sluggish thyroid, fatigue. Most of which I think I have. Hmmm. Maybe need to up my protein intake. Interesting that I was intentionally seeking to lower my animal protein in keeping with Longo book and studies. So either more meat ( and eggs ) or Whey protein powder mix or both.
I have all my nutrition number is a spread sheet if you want to see them. Also what should my fat/protein/ carb ratio be?
Working on organizing my pills. Talk soon.
Best _______
ANSWER:
Ah good measures...ultimately the longo data can be helpful for middle age folks entering into cancer risk. the shortcut end statement of longevity (lifespan) attainment with fasting mimicking diet is very strong. Our focus right now is to get the "machinery" developed (muscle) to have metabolism controlled (healthspan) and optimized for avoiding standard american disease.
the fat pro carb ratio is the moving target that changes with what we are doing for the week (higher protein during zone 5 days and yet more healthy carb fat during zone 2 days. ) then all that will change once we optimize for muscle tone, fat store lowering and strength/power for the season. I like what Naiman uses in his P:E diet essentially keeping carbs and fats 1:1 and maximizing on protein.
to keep the confusion down,
1-know what your daily calorie count is ...maintain that as your most important limit for the day
2-commit to up to 5 days a week of zone 2 training at 30-60min per exercise session (heart rate 120-130) and up to 2 days a week of zone 5 training (150-160 heart rate or full perceived exhaustion) 15-30min per exercise session
3-crank up protein to 1gm/pound of target body weight without driving total daily calories higher (+/- 200cal)
4-maintaining healthy bowel habit and consistency
5-maintaining sleep stages as is or better (REM and DEEP sleep)
6-enjoying the change
