Neo
#65
Might be good for all of us - whatever perspective we have - to take into account:
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Related Papers referenced above:
Low Protein Intake is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population
Higher dietary protein intake is associated with sarcopenia in older British twins
Source Tweet: https://x.com/KarlPfleger/status/1760683816291811503?s=20
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Thank you for that information, I have been taking lots of protein powder every day so now I will keep that to a minimum. Very interesting
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There was an article in The Economist that suggests the “Blue Zones” are an artifact of bad record-keeping. Reports of great longevity correlate with places where people lack birth certificates.
“On the island of Sardinia, renowned for its abundance of very old people, residents have among the lowest chances of reaching midlife of any Italians”.
Here’s a new longevity strategy: throw away your birth certificate!
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According to research by Don Layman and other, you need 2.5 g of leucine in one meal to stimulate muscle protein synthesis. The proportion of total protein made up of leucine varies somewhat by food. The protein in beef contains about 8% leucine, pea 9%, 11% whey. So 100 grams of protein would have 8 to 11 grams of leucine.
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Neo
#71
Thx. Any good source for this?
Thanks, that was a lot of great information that I had missed.
The Economist falls for a lot of that kind of thing.
Yes from the sports science data I have seen you get solid improvements in lean mass up to 1.2g/kg then minimal improvement going to 1.6g/kg with no significant gain above that (on average).
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From many MANY podcasts of PhDs in exercise physiology: eating protein itself does not build any meaningful muscle mass. The exercise builds muscle, and higher protein enables higher muscle production only if (“IFF” from my math days) you are generating muscle from exercise. The studies discussed in the podcasts which supplemented with higher protein but no exercise showed no muscle gains over placebo. But the excess protein taken with resistance training did build excess muscle versus placebo. People who exercise with low protein diets also generate muscle mass, albeit at a slower rate than a high protein diet,
(They all massively prefer resistance exercise over endurance training for muscle synthesis. That is: if you want to build muscle, resistance training is the easiest way to do it. )
I have to say that many/most of thee PhDs appear to be somewhat jacked, so I’m not sure if they are former/current gym bros that loved the science and so went into this field (and thus may have some strong preconceived notions) or they were normal people who while studying the science used their findings to more easily get jacked (and this perhaps are less biased). Just an observation. But they are legit professors (at actual universities) doing research experiments in the field. I tend to stay away from doctor podcasts as doctors tend not to have the same reverence of the scientific method as tenured research professors subject to peer-reviewed journals. The professors i listen to also tend to be based in the Five Eyes countries or Europe, just based on selecting english-language podcasts.
I listen to these podcasts at the gym or while walking or doing the stairs, and am generally not in a great place to take notes and write down the specific papers they are referencing during the conversation, but i generally listen twice as to be less likely to have misinterpreted the major points (which is easy to do when you are exerting yourself at a critical discussion point). So i apologize that i don’t have the specific references pasted, but, given my process, this is unlikely to change, so apologies.
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source https://x.com/MariaErmolaev13/status/1761981400767398242?s=20
Ribosome biogenesis is initiated by RNA polymerase I (Pol I)-mediated synthesis of pre-ribosomal RNA (pre-rRNA). Pol I activity was previously linked to longevity, but the underlying mechanisms were not studied beyond effects on nucleolar structure and protein translation. Here we use multi-omics and functional tests to show that curtailment of Pol I activity remodels the lipidome and preserves mitochondrial function to promote longevity in Caenorhabditis elegans . Reduced pre-rRNA synthesis improves energy homeostasis and metabolic plasticity also in human primary cells. Conversely, the enhancement of pre-rRNA synthesis boosts growth and neuromuscular performance of young nematodes at the cost of accelerated metabolic decline, mitochondrial stress and premature aging. Moreover, restriction of Pol I activity extends lifespan more potently than direct repression of protein synthesis, and confers geroprotection even when initiated late in life, showcasing this intervention as an effective longevity and metabolic health treatment not limited by aging.
全文（开放获取）：
https://www.nature.com/articles/s41467-024-46037-w
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For those inclined, here’s a gym bro’s take on this study:
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Nice to see this reached some people Neo!
The scale of the problem is even greater than I imagined, seeing how things work from the inside.
Don’t trust anyone, including yourself- keep looking for inconstancies in the data to disprove yourself to avoid confirmation bias.
The most eye opening part for me since “project 49” has been the magnitude of problems on the products & services supply-side.
On the positive side, though crowdsourcing can sometimes lead one astray, it does not have to, and sharing notes on places like this can also help detect residual biases, contradicting data etc. for further research. Can be a healthy adjunct to the due diligence of reading and analyzing the studies/data for yourself.
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hitch
#79
Protein requirements are age-dependent.
In Attia podcast #222: How nutrition impacts longevity w/ Matt Kaeberlein, they discuss, in detail, high vs. low protein diets.
If you are not exercising, you don’t need a high level of protein intake. Old people (like me) need to work harder to maintain/increase muscle and we need more protein to make it happen.
There IS evidence that low protein intake leads to a lower all-cause mortality. But, it is age related. Kaeberlein modeled the data to come up with an age where increased protein intake led to lower all-cause mortality. He states that it is about 50 years of age. Kaeberlein and Attia both strongly agree that protein intake should be increase as we age.
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LaraPo
#80
My protein snack - home made white cheese, hemp hearts, chia seeds.
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Omg we’re all such picky nerds. Gotta love us though. (It was Groucho)
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Interested in viewing some of the Dr. Stanford videos but wasn’t able to reliably Google these - do you have a link, to Dr. Stanford by chance? TIA
So if one eats a large portion of dietary requirements of animal proteins (ahem…nervous fidgeting) there are a few things which impact health/longevity. Can we offset these to at least even the odds?
o. High(er) methionine: which could could potentially be offset with glycine and NAC turning it into glutathione
o. High saturated fats: take PCSK9 inhibitor or statin if there is a causal impact for LDL? Are high saturated fats an issue?
o. I think i heard a Dr Gundry podcast last year (but from 2022) which said there is a sugar in animal protein which is very damaging to humans?
o. Now I additionally need to worry about luecine? How does one counter this? I do four-day water fasts every 1.5 months so will this drastically reduce this risk?
Is there any other evils of animal protein (with respect to health) that i’m missing? Can these be reduced with interventions.
(If you are going to suggest go vegetarian or vegan, please perhaps hold back for the sake of not becoming “tribal” on this forum: I was a vegetarian for two years and a vegan for three months and felt horrible and it did nothing for my health. I may be on a different journey than you and im not promoting my own individual dietary plans. But if you want to buy me an organic biodynamic beer and we can discuss it, i might accept.)
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