Morning Protein for More Muscle

[@JaegerDives]

Eggs for breakfast almost everyday for me. Today, I had a 350g chuck eye steak for brunch and am having pork chops and asparagus with butter for dinner. Eliminating processed food and focusing on protein and healthy fat has radically changed my life at 60 years. I feel better, look better and my numbers are better than they have been in 20 years.

[@tutulvsu]

Thank you for your post...you are truly inspiring. I'm having great difficulty getting started to become my best self... I appreciate you very much

[@FIGGY65]

@@tutulvsu. Even if you do the simplest of tasks/duties in progress to a goal, you are winning! It’s not difficult; just keep going and doing what you can-the small daily wins add up to bigger wins long term !!! Good luck to you, and great health!

[@tutulvsu]

@@FIGGY65 I am grateful for your encouragement Figgy🌺

[@FIGGY65]

@@tutulvsu . My pleasure. I will add that if you can begin the habit of getting outside every morning ( between 7 and 9 am preferably, whether overcast, sunny, snowing or rainy outside) and going for a 10 to 30 minute long walk ( near some green scenery if possible [grass , tree lined street, park, etc] WITHOUT wearing sunglasses….walking like this as close to every day as you can will prove to improve your mood and natural hormone levels….it will help your circadian rhythms, and with sleeping better at night. Give this a try for more than three days straight and see how much better you feel! The body needs first light exposure ( even if overcast) for optimal health! Give this a try !!

[@wishbone103]

I am 76. Working out since 14. I have always followed a high protein diet. I am still lifting. Arthritis of course is a game changer but still going at it. BTW I weighed 149 when I got out of the Army at 20 and still, to this day, weigh 149. Still muscular with low body fat and feel great.

[@yeldarleumas1847]

''still, to this day, weigh 149'' 149 at 5ft 6' or 7' is Ok, 149 at 5ft 10'+ is not. How tall are you?

[@philn8122]

I am 65, work out pretty much every day and have a muscular figure. I got arthritis myself about 20 yrs ago and started taking biona apple cider vinegar for it, within days the pain went away and the malforming ceased. If I miss a few days it returns. I tried Braggs first but for some reason it didn't work.

[@davebryant8050]

@@yeldarleumas1847 It works, that's the main thing. My story isn't much different than his. Started at 14 after seeing pics of Arnold and the other body builders. Back then is mostly tons of whole milk and cheap cuys of meat since we were poor but either way I'm 65 now and still weigh the 160 that did in high school and don't take any meds.

[@nickyrobinson701]

Thank you Dr. Becky for this information!!!!!! Always clear and concise!!!

[@FekaduDegaga-s1z]

Thank you very much for sharing this information. I will give it a try.

[@getter_done]

Hello Dr Becky 😀. I’m 66 years old female, still got pretty good muscles and strength. I eat from (.9 -1 grams animal protein per pound of ideal body weight daily). I typically eat two meals a day…breakfast & supper 💪🙋🏻‍♀️ 😃 usually anywhere from 121-130 grams of animal protein daily. I always do ETRF (early time restricted feeding). Cheers from Canada 🙋🏻‍♀️

[@martindoyle766]

Well done sounds like your on top of keeping fit ❤

[@Dirk_van_Tonder]

I thought all the latest research on protein timing indicated it doesn't matter? The most important thing is getting sufficient protein over the course of the whole day. Dr Don Layman has talked about this and also Dr Stuart Philips. I'm on a carnivore diet, go to gym fasted in the morning then only eat my main meals around 3pm then again at 8-9pm and I am absolutely building muscle just fine. I feel like this is an advert advocating for supplements like electrolytes and protein powder. I had comprehensive bloodwork done after 1 year carnivore and my electrolytes were perfect. the only 'electrolytes' i take is the salt in my food

[@briandowning9979]

Any suggestions for a good protein powder that is non dairy with no stevia or artificial flavoring?

[@susanfindell6154]

I have a protein shake every morning, it has 46 grams of protein. I have Parkinson’s and protein is especially good for me…plus it fills me up for 4-5 hours .

[@dobizrule]

What's in your protein shake that gives you 46 g of protein?

[@susanfindell6154]

The protein comes from 2 scoops of protein powder, 2/3 cup whole milk yogurt, 2 TBS peanut butter, 2TBS chia seeds, 8 ounces almond milk. I also add 2 ounces water, 4 ice cubes, and a half of a banana . The smoothie ends up being about 24 ounces. I add to the top, for crunch, 2 TBS coconut flakes ( unsweetened).

[@susanfindell6154]

@@dobizrule there’s also a lot of carbs😞 ( but it does give me energy for exercise ). Before I drink this I have keto coffee with butter and mct oil. My total breakfast has 68 grams of fat , which I like.

[@cathum]

71 yo T2D here on gliclazide, excellent info, thanks Dr Becky. Eggs, cheese and coffee my breakfast; steak, patty with garlic is my lunch, no grams count (often < 400 g portion, I’m 80 kg), I skip dinner. My blood sugar goes down and energy and mind clarity are good.

[@carelboteslikecars]

I break my fast at 10 with a seed bread and peanut butter. Lunch main meal and dinner is veg or salad or yogurt, very light at 5-6 in the evening.

[@kristenthorson9632]

When should we consume the protein? Before working out, after or both to maximize muscle growth and strength?

[@beckygillaspy]

Pre- and post-workout protein are beneficial, so you can choose according to preference.

[@martinageorge6565]

Thank you dr Becky! You are the best! Greetings from South Africa.

[@annepayne890]

Great informative video. I used your 0,1,2,3 techniques and your book to lose 30 lbs. I feel so much better now that I am off sugar. Thank you for continuing to help people live healthier lives.

[@beckygillaspy]

That is wonderful to hear, Anne! Congratulation!

[@vernalachance6809]

Could you tell me which book you were using to lose weight I want to try it Thanks

[@jose-anneleclair7561]

I’ve been adding extra protein when I break my fast for quite a while & I find Greek yogurt, cottage cheese, nuts & eggs really help! 🙌🏼

[@rachaelayers5591]

Thank you for another great video. I'm working on building my strength and using protein shakes to help get my levels up, I've recently been working on extending my fasting window and am currently between 14 &16 hours, I wish I could do early TRE but my work day means eating before 8am between 1&2 pm and or after 7pm. Currently I am starting at 1pm and eating my main meal at work steadily over the hour. Protein shake as a drink in the late afternoon, and a light supper about 7.30 pm. I work out in the morning before work. I'd love to eat before 8 and finish about 2 pm but I have terrible sleep if I do that and wake at 3am with a racing heart and raised BP. Will those symptoms ease at some point, when my body is used to the 16 hour fast?

[@janegilson1886]

Thank you so much, Dr. Becky. I just ordered your "Family Favorites" cookbook. I know I can just google low carb recipes, but this is one small way to thank you for all the good advice and encouragement you give to me (all of us!). I am looking forward to trying your recipes and will also incorporate the protein shake and LMNT into my daily diet.

[@beckygillaspy]

Thank you, Jane! I appreciate the support! Enjoy!

[@doubled5383]

Question. Protein shakes are very convenient. But doesn’t powdered food (whether carbs or protein) lead to insulin spikes? Aren’t you supposed to chew everything? I think of a protein shake as a last resort not a staple.

[@thomasjohnson3319]

Exactly. Protein powders are absorbed so rapidly that it leads to a large insulin spike similar to a high carb meal. Over time those spikes can lead to insulin resistance which is the precursor to type 2 diabetes and many other metabolic disorders. My simple rule is to try to consume natural foods vs factory produced consumables. Humans are great a making a lot of things, but food is not one of them. Nature is still tops in that regard.

[@blutru1328]

Thanx for the EXCELLENT INFO and Video !

[@nutritioncoachjo]

That was very interesting. I have been doing quite a bit of research on calories in general that consuming most of them earlier in the day is great for fat loss and actually better for overall health. I also learned having an earlier window vs a later eating window is better as well. I am going to give it a try. To make it easy on figuring out how much protein one needs, consume your desired body weight in grams per day. That seems to be the general consensus.

[@JAMMER1040]

What about when losing weight. Is it 1 gram per current weight or 1 gram per goal weight/optimal weight?

[@socloseagain4298]

Is there a vegan option for the sample meals shown in the video? 🤔🙂

[@elizabethburns2700]

Could you give us the information on what protein shake you uy

[@beckygillaspy]

The recipe for my protein shake is in the description (more...) area below the video.

[@ctnbanks8753]

Great information is guaranteed from all your videos i look forward to your uploads.

[@beckygillaspy]

Thank you :)

[@ritaharris2372]

We like to eat out occasionally, but we need a list of restaurants that use good fats and not veggie fats. Is there a list out there to help.

[@CM-ey6qy]

I find it difficult to get enough protein and calcium, especially when I’m doing intermittent fasting. 😕

[@kristenthorson9632]

Me too!

[@wannabetrucker7475]

Yes, I'm affected by the heat, it kills my appetite.... Plus have moved to staying up at night because it's cooler. My system is screwed 😊

[@sixpackbinky]

You don't n Ed extra calcium

[@rebella5769]

This was fantastic. I love info like these that explain exactly how to incorporate the advice. Thank you so much. Im curious about your protein shake ingredients. Is it just protein powder and liquid or an actual smoothie meal ?? Again, ThANKS a bunch.

[@beckygillaspy]

I included the recipe for my protein shake in the video description (more) area below the video.

[@rebella5769]

@@beckygillaspy omg. It was right there. 🙏. Thank you.

[@roustabout4fun]

I can understand this but also heard that some nighttime protein is useful...anyway,I will save this to review both~ (morning as well as night)

[@krinapatel243]

What proteins source are their if i dont eat eggs and meats.

[@CarisaRae]

I notice a difference eating a protein focused breakfast

[@socloseagain4298]

Hmm could you elaborate? 🤔

[@hikedayley9309]

The most important caveat. Mice are not human beings. They are much smaller and are quite different than people. Genetics play a big role in protein consumption. Certain people thrive on high protein while others don't. Eating more protein for many people is an expensive way to fuel their bodies because the excess protein is converted into sugar and turned into body fat. I know lots of skinny fat people who eat high protein meals. IMHO there is no getting around a well balanced diet of portion controlled meals which include good carbs, good fats and some quality protein from good sources. I always ask the question: When was the last time you heard of somebody admitted to the hospital for low protein?

[@charlessommers7218]

Great show 😊

[@deserttrainguy3235]

My problem is I'm trying to GAIN 10 pounds while watching blood sugar and cholesterol. When I switch to a more fat based diet (whole milk, yogurt and cheese), my bad cholesterol rises but my glucose and A1C drop. Cardiologist says don't try to gain weight. Trying to find the correct balance to gain some muscle while keeping things under control. I like the idea of more protein in the morning. Would love any other suggestions. Trying to wean off the morning cereal addiction. Thanks for this channel.

[@macoediv]

"in the morning" or first meal of the day?

[@Simonpt2000]

Good question

[@martindoyle766]

I have soya protein it has 50grams of protein in it if i add 3 scoops i have it first thing in the morning before i go training it also has a full range of amino acids and very low cals and sugar has green tea in it and glutamine and tastes brill i also have 5 grams of createan added to the mix and a spoonfull of wheatgrass for greens i have this as im lactose intolerant its built brill muscle so far i have this twice so theres 100 grams of protein in just that 2 servings with other protein i get close to 200 grams of protein witch keeps me lean protein shakes are a great way to get all your protein easily i have lots of fruit and veggies for my carbs thats the only carbs i eat plus vitamins and it works great for me protein stops you feeling hungry for longer dont sit in that chair watching tv drinking beer getting fat eating crisps and sweets Get up go for a walk exercise get your heart pumping 💪👍❤

[@gregralph616]

When you say 0.8-1.2g/day/kg, is that actual weight or ideal weight?

[@beckygillaspy]

That recommendation is the RDA put out by the Food and Nutrition Board. It is based on actual weight.

[@gregralph616]

Thank you Dr B👍

[@JAMMER1040]

@@beckygillaspy so a 300lb man trying to lose weight would need to inject 300 grams of Protein? Doesn’t sound right to me… shouldn’t it be 1 grams per pound of your ideal weight or goal weight based on your height and the recommended weight for that height?

[@CM-cl4mr]

Can you define “older women”? Some studies older women is 40+, but not in menopause, but a 60+ is post menopause. Just wondering is all, I do eat higher amounts, but trying to get a feel for the study you are quoting.

[@beckygillaspy]

If I recall correctly, the study included women over the age of 60.

[@belovedbytheKing]

I always eat a protein rich breakfast. And your protein recommendations are shockingly low. I never eat less than 120 and most often eat more. Never eat less than 30 g protein per meal to encourage MPS. However, I will NOT waste my $$$ on LMNT which is overpriced and contains sketchy ingredients such as maltodextrin and potassium chloride.

[@CM-ey6qy]

I’ve seen videos where people make their own mixture, it’s much more cost-effective.

[@ms.t8313]

Do you think the Unflavored LMNT electrolyte powder has sketchy ingredients in it also?

[@Lifeover60]

i agree...everything i am reading g says we should have about 1 gram of protein per pound of ideal weight.

[@gracegirl3]

And "natural flavoring" NEVER consume "natural flavoring"

[@ronaldlowis225]

At 282lbs 129 kg how much protein do I need

[@dumpsterchicken6287]

How about bacon and eggs?

[@beckygillaspy]

Both provide protein

[@clarewoosley8376]

Can someone tell me if it’s important to drink electrolytes in water while doing a low carb diet (50-125 g. per day)?

[@dilshaddegum4938]

So good information -watching from pakistan 🇵🇰

[@lisamerritt979]

I find it hard to get in enough protein. I am lactose intolerant and alpha gal positive.

[@anthonypeirce5875]

your muscles need carbs as well they need the energy for work outs feed the muscle work the muscle dont starve it dont lose it

[@rachelshepherd3624]

Yeah. No. You are a morning person. You are eating breakfast at 9 am, the normal time. You are really intermittent fasting in the evening, not the morning. Lots of good stuff in this video. But advice for folk who "are not breakfast eaters" and/or practice intermittent fasting in the morning, is not present. Its better to eat protein in the morning, I get it. Non-breakfast eaters either start being breakfast eaters, or give up on this health benefit. I know which option is sustainable for me.

[@johnstein230]

This lady 🔥♥️👍🏽💯

[@Tereff]

So, if one is IR, should this protein plan not be followed? I am currently weight training twice a week and my trainer is encouraging me to eat ~ 100 grams of protein per day.

[@kraftwerk974]

Ok so this is a commercial for supplements 😂

[@ellen9579]

❣️

[@vickimartin7601]

😃

[@charlesfountain3946]

How about same test on humans instead... Not really confident this a scientific study when performed on two distinct species (I hope we are not n same gene pool classification as the mouse under my sink (at times when I leave a little morsel of cheese just to tide him thru the nite ))... But I digress...