How Much Protein Should You Eat? | Sal Di Stefano x Dave Asprey

So tell me why people need at least 1 gram of protein per pound of body weight.

So the studies will show quite clearly that a high protein diet, regardless of the kind of diet you're on, regardless of your goals, will, will give you better results. So whether you want to lose fat, you'll lose more body fat. If you want to build muscle, you'll build more muscle. If you want better, you know, insulin sensitivity, you'll get better insulin sensitivity by eating a high protein diet. Now, high protein in the studies, there's an upper limit in the sense of any more than this doesn't seem to reap any more benefit. And it see it's the range in the studies is between 0.6 to 0.8 grams per pound of lean body mass. Okay, So I tell people aim for a gram per pound of target body weight because you're probably going to cover the basis target body weight being where you want your body weight to be. Because if you're 100 pounds overweight, obviously don't eat your current body weight.

Right, right.

And that seems to be a nice general easy number for people to.

So 1 gram per pound of body weight, essentially.

And if you hit that and you eat it first, you know, if you look at the CGM data, eat high protein breakfast, it affects your blood sugar positively for the rest of the day or eat high protein meals, it's also very satiating, so you tend to eat less as a result. And even when calories are controlled, it results in more fat loss. So they've done studies like that where the calories are the same one's high protein one isn't, you get more fat.

Loss, it seems obvious because 30% of protein gets consumed. To burn the protein, 30% of the.

Calories do thermogenic effect or could be a pro muscle building effect or something like that. Or.

Yeah, it always makes you laugh when, when it doesn't matter how many calories are in the food, it matters how many calories your body gets from the food after it's digested. And they never control for that and the calories in calories out stuff, which is one of the reasons it's, it's not in my experience, very useful for people.

Plus metabolism is so malleable. I mean, you could take somebody and just put them on, you know, exogenous hormones and you'll radically change their metabolism without them doing anything but getting these new signals in their body. So it can change quite, it can change from your stress level or lack.

Of sleep the night before.

Lack of sleep Metabolism stretched makes. Yeah, and you'll notice. You'll notice it. You'll notice it's colder. Your body doesn't want to generate as much heat. Energy changes. So the goal for me has always been, how can I? Only because. And you said eating more for longevity. You're right. If you look at longevity studies, eating less and doing better on less is better. However, here's what we're juggling. What we're juggling is people. The average person lives in a modern society, and when you look at studies on food, there's foods that are healthier, foods that are less healthy. But when you're burning more than you're taking in, a lot of that is actually gone. Now, you still get some negative effects, but you handle like, you'll see the studies where you'll get. And I hate these studies because they oversimplify things, but they'll be like, I ate simple sugars and whatever every single day, but I lost weight and my blood markers improved. Well, part of that's true. If you burn more calories than you take in, you actually take care of a lot of the negative effects. Not all of them, but some of them. So a faster metabolism in a modern society is for most people, a benefit to be able to burn more calories because it allows them to eat more, which unfortunately is just hard not to eat more when you got doordash.

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