New York Times Op-Ed Piece

I had prepared a post for this week and was in the process of editing it when I received a New York Times article in my e-mail inbox from a family member…and then a coworker…and then a printed copy from the owner of my gym!

Below is an excerpt but I would highly suggest everyone follow this link to read the full article (which is only a few paragraphs longer).

“That the worm is turning became increasingly evident a couple of weeks ago, when a meta-analysis published in the journal Annals of Internal Medicine found that there’s just no evidence to support the notion that saturated fat increases the risk of heart disease. (In fact, there’s some evidence that a lack of saturated fat may be damaging.) The researchers looked at 72 different studies and, as usual, said more work — including more clinical studies — is needed. For sure. But the days of skinless chicken breasts and tubs of I Can’t Believe It’s Not Butter may finally be drawing to a close.

The tip of this iceberg has been visible for years, and we’re finally beginning to see the base. Of course, no study is perfect and few are definitive. But the real villains in our diet — sugar and ultra-processed foods — are becoming increasingly apparent. You can go back to eating butter, if you haven’t already.

This doesn’t mean you abandon fruit for beef and cheese; you just abandon fake food for real food, and in that category of real food you can include good meat and dairy. I would argue, however, that you might not include most industrially produced animal products; stand by.

Since the 1970s almost everyone in this country has been subjected to a barrage of propaganda about saturated fat. It was bad for you; it would kill you. Never mind that much of the nonsaturated fat was in the form of trans fats, now demonstrated to be harmful. Never mind that many polyunsaturated fats are chemically extracted oils that may also, in the long run, be shown to be problematic.

Never mind, too, that the industry’s idea of “low fat” became the emblematic SnackWell’s and other highly processed “low-fat” carbs (a substitution that is probably the single most important factor in our overweight/obesity problem), as well as reduced fat and even fat-free dairy, on which it made billions of dollars. (How you could produce fat-free “sour cream” is something worth contemplating.)

But let’s not cry over the chicharrones or even nicely buttered toast we passed up. And let’s not think about the literally millions of people who are repelled by fat, not because it doesn’t taste good (any chef will tell you that “fat is flavor”) but because they have been brainwashed.”

– Mark Bittman, New York Times Contributing Op-Ed Writer

I post this not only because it is written in a fun and approachable manner, but because it sums up the exact philosophy I attempt to convey on my blog and in my sessions.

Articles like this, and the studies it links to, help keep me positive that in the next 5 to 10 years our aversion to fat and protein, and obsession with constant sugar feedings, will come to an end.

I hope this article is a nice break from my slightly more dry (and nerdy) posts. Haha.

Next week I’ll get back to posting my original content.

Thanks for reading!

Protein

Today’s post will be much more straight-forward than the one last week about fats. The science and function of protein within the body is just as complex but protein can easily be summed up as the “building blocks” of life.

Protein is the second most abundant molecule in the body after water. Protein is necessary for the growth and maintenance of every cell in the human body.

As an energy source, protein has 4 calories per gram, the same as carbs but less than half that of fat. However, protein is only used as fuel in the absence of carbs. There are certain parts of the brain that require glucose (a carbohydrate) to function. A diet devoid of carbs for long enough will cause the body to convert protein to carbs via gluconeogenesis (an inefficient process compared to eating a piece of fruit or baking a sweet potato).

Protein is an interesting macronutrient because the body can survive with very little of it.  Of course, a diet too low in protein causes malnutrition and other serious conditions, slowly leading to death. This is seen in many developing nations that lack access to enough wild-game or fish.

Protein is made up of amino acids. Some amino acids are essential, some are non-essential, and some are conditionally essential (meaning they are only needed during illnesses or times of stress). A “complete protein”, such as meat, will have the necessary amount of all essential amino acids for the body to function.

Amino acids are building blocks for all bodily structures, but they also affect hormone levels and neurotransmitters. For example, the amino acid tryptophan is necessary for serotonin and dopamine production, affecting mental well-being.

So, protein is necessary for life, but how much should we consume?

Goals and activity levels will dictate what is ideal but I think a great place to start is 1 gram of protein per pound of body weight. No need to count every gram; merely build a meal around a protein source that you can fit in one hand. For women, this may end up being about 4-6 ounces of meat or 2-4 eggs. For a large man, this may be more like 6-12 ounces of meat or 3-6 eggs.

Protein is very satiating. A lean cut of meat with a side of vegetables, cooked in grass-fed butter or coconut oil, will be far more filling than pizza or rice pilaf. This may be quite useful for those trying to lose weight.

Another thing to consider is your health history. If you have severe kidney issues, you may want to dial back to 1 gram of protein per pound of lean body mass. For a 150lb individual, this would be about 100 to 140 grams of protein (assuming 10-30% bodyfat).  Perhaps you’ve heard claims that protein stresses the kidneys. Studies suggesting this were conducted on people that already suffer from renal impairment.

While on the topic of studies that are misinterpreted, or flawed to begin with, maybe you’ve also seen reports that meat consumption is unhealthy. Studies include pepperoni pizza or fast-food burgers (with refined flour buns) as meat products. In terms of meat causing cancer and other diseases – when meat is charred, the blackened portion contains cancer-promoting carcinogens…so avoid overcooking!

Also, studies do not control every aspect of diet or lifestyle. There has never been a study that only included naturally-raised meat, such as pasture-raised cows eating only grass or chickens with the freedom to peck in the dirt for seeds and bugs. No study has required participants to avoid refined carbs or engage in load-bearing activity while increasing meat consumption.

These flaws are the reason I will be using this blog to address studies as they appear in the news.

The best sources of protein are wild-caught fish, grass-fed beef, free roaming chickens and pigs that forage for food, eggs from such chickens, and other wild game.

Optimal vegetarian sources of protein include eggs; dairy (local, raw, and grass-fed); tempeh (fermented soy); avocados (predominately fat but still a complete protein); and quinoa (rather heavy in starchy carbs but also a complete protein).

One common vegetarian food that is absent from this list is tofu. Fermented soy, and the miso bean that soy comes from, are fine sources of protein but soy products, such as tofu, are processed and contain elements that are detrimental to the body. Three of these elements would be phytoestrogens (aid in the growth of cancerous tumors), isoflavones (disrupt healthy thyroid function), and phytic acid (prevent absorption of minerals).

Clearly, I am a proponent of healthy intake levels of high-quality protein but, ultimately, you’ll have to experiment and find out what optimizes your health and performance. Try varying your intake every few weeks while keeping everything else the same. Most people notice improved recovery and lower body fat when they find the optimal level of protein consumption for their body.

I personally love eggs and beef, am trying to gain muscle, and have access to humanely-raised meat, so I consume more like 1.5 grams of protein per pound of bodyweight. This is by no means necessary but, with my goals, and based on my health markers, consuming a moderately high amount of protein works best for me.

Well, that should do it for now! As I mentioned, whenever news reports come out claiming the dangers of meat, I’ll try to respond to them with a post.

Hope to see you all next week when we discuss carbohydrates, the third and final macronutrient group.