It is simple enough to know that everyone needs protein. Yet, the protein that people are consuming has been decreasing over the years. It is particularly low in adults over the age of 50. To compensate, people are consuming more carbohydrates. Unfortunately, most of those carbohydrates are refined and processed. 

A simple change that will create a long-lasting and sustainable change is to increase your protein to the appropriate level and keep it there. The Protein Sparing Modified Fast (PSMF) is the best way to start learning about protein. You can then use it as a guideline to create a healthy diet for yourself. 

Understanding protein

We need to understand protein. We need to know how much protein we need and how it can change our lives.

A different context

Working with people on various programs and doing panels and labs has given Dr. Karl a different context. He understands that we are not all the same, and we will not all get the same results from doing the same thing.

Metabolism

To change your metabolism, you need to look at the bigger picture. You have to get to the root of the problem that you are having metabolically and address that.

The ketogenic diet

The ketogenic diet started around treating pediatric epilepsy in the 1920s. At the time, they were most concerned about finding the right diet, and they were worried that they were not going to give the children enough protein. Growing children need protein, so giving them less protein to stop their epilepsy could stunt their growth. That concern held back the roll-out of the classic ketogenic diet.

How much protein do you need?

Science has now clarified that we need a minimum of one gram of protein per pound of body weight. That converts to a minimum of 2.2 grams of protein per kilogram of body weight. Too much protein can damage the kidneys. The upper limit of our protein intake has not yet been determined, however.

Stimulating your muscle mass

Protein is very satisfying and satiating. Adults tend to be satiated sooner than younger people, so they need to have the right amount of protein every day. By dividing your daily protein intake up over four meals per day, you can stimulate your muscle mass production even more. 

Building a diet around protein

Building a diet around the right amount of protein could stop muscle atrophy in all adults going forward. 

The truth

The truth of protein as the core of who we are and what we need in our daily diet has been far under-represented. That is something that needs to be addressed. 

Exercise

Doing at least fifteen minutes of high-intensity training twice a week will stimulate your muscle mass. (High-intensity training means pushing yourself to muscle fatigue in a short time.)

Avoid becoming frail

By ensuring that you get enough protein daily, you can avoid becoming an under-muscled frail person with bone and autoimmune problems.

Links and resources:

PSMF 30-day course

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