If you want to be slender and shapely in your "Third Act" of life.
I am often asked, "what should we eat to lose weight?"
Here's my short answer: ANIMAL PROTEIN
In my hack today, I will explore why animal protein is essential in our quest to be fabulous over fifty.
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PROTEIN IS NON-GLYCEMIC
The secret to losing weight and maintaining weight is eating low glycemic meals.
For you that don't know, here is the definition of the glycemic index:
"a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels. Oxford Languages
As you know, by now, to lose weight, you have to decrease insulin and increase glucagon.
The food's glycemic index indicates the chances of that food increasing blood sugar, therefore, increasing insulin.
Protein has the glycemic value of ZERO!
PROTEIN MAKES MUSCLE
What is the largest organ in your body?
You thought I was going to say skin, didn't you?
The more muscle you have, the more carbohydrates and fats your body will utilize for fuel.
In essence, the more muscle you have, the better metabolism you have.
Also, the more muscle you have, the less blood sugar you will have.
What makes muscle?
One of the significant problems we have as we age is our muscles atrophy.
This loss of muscle causes us to be frail.
The best way to make sure you don't lose muscle is to eat sufficient protein.
Exercise may make your muscles more prominent, but protein makes muscles.
Later on, we will teach you how to shape your body by making larger muscles.
HOW MUCH PROTEIN
As you have learned in the last class, we recommend eating palm-sized animal protein servings at each meal.
When you combine protein with low glycemic vegetables, you will bottom out insulin and release glucagon.
Recall by decreasing insulin and increasing glucagon; you will flip the switches in your cells to burn fat instead of storing fat.
Palm-size servings of protein should equal about 30 grams of protein (3 to 4 ounces).
When your protein intake is too low, your muscle tissue decreases.
So, why are 30 grams of protein the magic number?
Proteins are made from amino acids.
The ones that make muscles are called Branched-Chained Amino Acids.
Science says we should eat 90 grams of protein a day once we are fifty years old or older to consume the amount of BCAA we need.
We would need to eat three meals a day to do that, and very few of us that are in tune with our true hunger eat more than two; in fact, many of my clients only eat one meal a day,
HOW TO SUPPLEMENT YOUR PROTEIN
If you have difficulty getting your 90 grams a day of protein and do not want to lose muscle as you age, supplement with BCAAs.
There are three types of Branched Chained Amino Acids
Research says we need to have 2.5 grams of lutein with each meal.
Yup, it takes 30 grams of high-quality animal protein to give you 2.5 grams of lutein at each meal.
High-quality proteins are:
Wild-caught fish and seafood
Pasture-raised chicken and fowl
Grass-Fed, Organic, Pasture-raised Beef, lamb, and pork
Since I only eat two meals a day most days, I supplement with BCAAs.
My wife often only eats one meal a day, so I recommend for her to have two capsules per day.
Here is a link to BCAA capsules.
WHAT ABOUT VEGETABLE PROTEINS
But what if you're a vegetarian?
Vegetarians often tell me that they can achieve enough protein from plant-based foods.
They tell me that quinoa has lutein within it.
You will need to eat 6 cups of quinoa to get your dose of 2.5 grams of lutein.
But you would be eating way too many calories.
What about using vegetable protein powders?
Pea, hemp, and other vegetable protein powders have low absorption rates.
You would have to eat 30 grams of vegetable protein to absorb 15 grams of protein.
But...here is the main reason.
Science has found that only animal proteins increase glucagon levels.
Therefore, if you are trying to achieve your ideal weight to live a longer, higher-quality life, you will need to raise your glucagon levels.
Bottoming out insulin and increasing glucagon are the only two ways I know to achieve your ideal healthy weight.
Animal proteins are an essential tool to accomplishing this.
This is a picture we took while hiking in Central California.
You're going to discover that we love to hike.
We travel back and forth across the country in our RV, so we get to hike in many places.
"If you've gone into menopause and gained a substantial amount of weight and if you can't lose your menopausal weight no matter what you do, it's because your hormones are in chaos. I promise to teach you how to harmonize your hormones, and then we will both sit back and watch your excess weight melt right off of your body. It's a beautiful thing to watch."
IT'S ALL ABOUT YOUR HORMONES!
'You are nothing more than a reflection of your hormones."
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