161: The Strategy of Protein Distribution

 
 
 

If we want a leaner body composition, healthy weight, strong bones, production of feel-good neurotransmitters, high brain function, steady hormones, beautiful skin and shiny hair - we need more than a scrape-by level of protein - we need optimal protein intake. Sadly, the RDA (Recommended Daily Allowance) is just not enough.

In this week’s podcast, we’re talking about an ideal amount of protein plus the strategy of even protein distribution for better muscle protein synthesis, appetite control, blood sugar stability and overall general health.

Come listen as I lay out the plan for my new program 10x Stronger starting in May!

 

EPISODE 161: The Strategy of Protein Distribution

 

Show Notes

(0:00) Intro

  • This week we’re going to talk about the dietary strategy of the 10x Stronger program which is optimal protein intake and specifically protein distribution because you can’t build muscle without protein.

    • Protein are the material our body uses to make all of our cells - which are constantly regenerating.

  • Body composition:

    • Lean mass vs. Fat mass

  • Increasing muscle mass:

    • Strength train + Eat protein

  • Catabolism vs. Anabolism

  • Insulin resistance

    • Blood sugar dysregulation

    • Type I vs. Type II diabetes

(6:30) Muscle protein synthesis

  • Amino acids from animal foods vs. plant foods

    • Essential amino acids

      • How essential amino acids work in the body

      • Neurotransmitters

(12:20) Anabolic resistance:

  • Protein amino acid resistance:

    • Reduced muscular response to protein intake

  • Stimulating muscles + Eating enough protein to repair

(14:32) What is enough protein?

  • RDA: .36g per lb. of body weight

  • Recommendation for thriving health

    • .7g per lb. of body weight

  • Gluconeogenesis

  • 90grams / day is the target for 10x Stronger

  • Role of leucine

(20:36) Benefits and goals for protein distribution

  • Stabilizes blood sugar

  • Helps reduce cravings and overeating

  • Weekly goals breakdown for 10x Stronger

    • Why we are prioritizing breakfast and dinner

(26:09) Expanding our awareness

  • Support within the program

  • Keeping our eyes on the Lord

He deserves greater glory than Moses in the same way that the builder of the house deserves more honor than the house itself. Hebrews 3:3

(29:03) Counting can me crazy….

  • Focusing on one macronutrient at a time

  • Intentionality falls into place with the other macronutrients

  • 30 Grams of Protein Ideas

(33:04) Outro & Disclaimer

 

Thanks for listening! Have a healthy and blessed week!




XOXO,

Chelsea

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