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!