when you're consuming any type of protein powder is that when you process a protein into a powder, it actually becomes more insulogenic, meaning that it increases the insulin produced by your body in order to metabolize it. Welcome back to the podcast. Today's episode answers the question, are protein powders healthy? And this may surprise you because I'm gonna go through the details on this topic. And a lot of people are using protein powders. some can be actually very beneficial others not beneficial not healthy for you so i'm going to break it all down in this episode you guys are in for a treat of course if you need anything from a natural health perspective check us out drjockers.com the best articles and infographics on every nutrition and natural health topic so anything you're interested in just check us out drjockers.com best articles best infographics best information right at your fingertips and we also offer health coaching. So if you're looking for health coaching, we have a great team that works with people all over the world. And we look at your health history. We run functional labs to really figure out what the root cause factors are behind your health issues and customized programs help you reach your health goals. So we're here for you. Of course, if you're enjoying this podcast, leave us a five-star review, share this with somebody that you know, and that you care about. and let's go into this episode on protein powders. God bless you guys. Let's jump into the episode. Well, let's be honest. We're not getting any younger and if you wanna look and feel your best, you need to check out Pure Health Research. They have 45 premium health supplements designed to help with every health goal. Whether it's boosting your energy, trimming belly fat, supporting healthy blood sugar, pumping your testosterone up or even reducing swelling in your legs, Pure Health Research Supplement Store has you covered. 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Is protein powder, getting protein from a protein powder, is that better, more effective in getting whole food-based protein? We're going to cover all of that. We're going to cover the pros and cons of consuming protein powders. What's the best protein powder for your particular health goals as well? And so when we look at protein powders, right? Big thing that I look at is, are we using that protein powder to increase muscle protein synthesis? For example, are you consuming that protein powder after a workout? Are you trying to increase your overall muscle tissue? And in general, I think that should be one of our main goals when it comes to the way that we eat in general. And I'm a fan of a higher protein diet and in particular, getting enough leucine, which is the key branch chain amino acid that has to do with muscle protein synthesis. For most people, they're going to need two to three grams of leucine per meal in order to stimulate muscle protein synthesis. It really depends on your weight. I've done other videos, other reports on the leucine levels you need based on your weight. If the average individual, let's say they need three grams of leucine, average 150 pound person. If you're 125 pounds or less, you might just need two and a half grams or two grams of leucine in a meal. Most proteins are roughly somewhere between eight to 10% leucine. So usually if you consuming 30 grams of protein in a meal you going to get somewhere between two and a half to three grams of leucine in that meal For example beef and eggs they 8 leucine So if you consume 30 grams of protein you going to get somewhere around two and a half grams of leucine from that. And so basically that's what you're looking at on a regular basis. You should be looking to get 30 plus grams of protein in a meal. Again, if you're lighter, you might consume a little bit less, 25 or 20 grams of protein in a meal to hit that leucine threshold. Now, when it comes to protein powders, whey protein, which comes from dairy, dairy has two main proteins, whey and casein. The whey protein itself really strongly stimulates leucine. It has 11% leucine content. So it's highest in leucine. So it gets you need less whey protein to reach that muscle protein synthesis threshold. This is why whey protein, I consider the best muscle building protein powder out there. So whey protein is great. Now, a caveat when you're consuming any type of protein powder is that when you process a protein into a powder, it actually becomes more insulogenic, meaning that it increases the insulin produced by your body in order to metabolize it. So if you consume, for example, a steak and you're eating that steak and you're getting the beef protein from the steak as opposed to kind of a hydrolyzed beef protein, you're going to have a higher insulin spike with the hydrolyzed beef protein. If you're consuming something like cheese, which has whey protein in it, and then you're consuming whey protein, the whey protein is going to stimulate more insulin. So if you're already dealing with insulin resistance, you don't want huge simulations, You don't want large simulations of insulin. So maybe better to do a whole food-based diet to get your insulin levels down for a period of time before you were to perhaps add in some level of protein powder. That's always a good idea. And so when we look at other types of protein powders, let's say vegetarian protein sources, pea protein, rice protein, soy protein, hemp protein, these are the most common when it comes to plant-based proteins. all of them roughly about 8% leucine content in them. So pretty much equivalent to the protein sources like egg and beef. Okay. Not quite as much as the whey protein. So when it comes to, if your goal is muscle protein synthesis, the best protein powder is whey protein. I recommend getting it from an organic, ideally a grass fed, like a New Zealand grass fed whey protein, which is a common one out there. So you can get a really good quality whey protein. and it also typically has immunoglobulins in it as well, right? So oftentimes they'll put in things like colostrum and there's biopeptides that are in the whey protein. So it can have a lot of great benefits. There's compounds in there, for example, like cysteine, which helps increase glutathione levels. So as long as you don't have a dairy allergy, in particular a whey allergy, a lot of people have dairy allergies or sensitivities. Their sensitivity is to the casein component of the dairy protein, not the whey. so as long as you're able to tolerate the whey without it increasing inflammation and you know you're exercising and doing things to get your keep your insulin down i think whey protein a grass-fed whey protein is a fantastic protein source to use it's my favorite protein source to use my second favorite is a collagen or bone broth protein now collagen or bone broth protein have no leucine right they don't stimulate muscle protein synthesis so they're in a different classification When we consume a collagen or a bone broth protein, we're not actually going to build muscle. We're not going to stimulate muscle protein synthesis. But instead, they're very rich in glycine, hydroxyproline, and proline. And those are compounds that are very important for gut health, for helping with gut integrity, right? Intestinal reducing things like intestinal permeability, right? And helping to improve our immune system. Also very important for joint health, for the collagen in our joints, our skin, our nails. So really good for that. And I recommend kind of a combination of using, if you're using protein powders, whey protein is great. And then also using like a bone broth collagen, again, not counting that protein towards stimulating leucine and muscle protein synthesis, but instead getting the other amino acids, the high proline glycine the hydroxyproline the collagen sources See our ancestors when they eat an animal they would eat the collagenous regions right So if they had a turkey leg they would eat all around the joint capsules So they get a lot of this collagenous protein, or they would boil them and create a bone broth, a broth that was rich in these amino acids. In our society, we just eat muscle meats typically. And so we actually don't get enough of the glycine, the proline, the hydroxyproline. So consuming a collagen or bone broth protein, right? Or even just drinking bone broth can be really helpful for balancing out those amino acids, but it doesn't replace the need for getting enough leucine, the 30 grams of protein that I recommend that we're consuming in each meal. And obviously we can get that protein from a processed protein powder or from whole food-based protein, depending on our health goals and how good we do with the insulin stimulation that comes from consuming any sort of powdered processed food, like a protein powder. So that's key to remember. If you want to improve your gut health and immune system and watch your skin glow, you need to know about Armra colostrum. You see, we live in an environment our biology was never designed for. We have EMFs, artificial light, seed oils, microplastics, endocrine disruptors, modern stressors. These assaults can disrupt the signals your body relies on, negatively impacting gut, immune, and overall health. 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What's better when it comes to you know different types of plant proteins is going to be really dependent upon how your body metabolizes these things. So soy we know has phytoestrogens in it. Definitely don't recommend soy for males right. There is some research showing that possibly like an organic soy for females can be beneficial. Never get conventional soy because it's going to be high in pesticides, herbicides, things like that. If you're going to do soy, always get it organic. For some individuals, they do really poorly with rice protein. Others do fine with it. For some, they do great with a hemp protein or with a pea protein. So find, if you want to use a vegan-based protein, find the one that works best for you. I think you can do great with just a whey protein and a collagen bone broth protein, kind of that combination if you're using protein powders, right? Again, that comes down to the question, do you want to use a protein powder or you just want to get your protein from whole food-based sources? But if you're going to get a protein powder, you know, I really like whey protein. I really like collagen bone broth protein. Plant-based proteins are fine, especially if you're sensitive to the whey. Then I could see for sure using either an egg protein, if you're able to tolerate egg or a beef protein or using a pea protein, hemp protein, rice protein in order to get the leucine levels, the leucine content that you need. Now, rice protein itself is not a complete protein. So you'll see it oftentimes mixed with like a pea protein or a hemp protein or something like that to create the complete protein and to get enough of the branch chain amino acids. So you'll see that as well. And that's something to remember. With plant proteins, always as much as possible, getting them organic, I think is a really good idea. And a lot of times what you'll see on certain formulas, especially if they're medical grade formulas, is they'll actually add in a whole bunch of amino acids. So they'll actually add in additional amino acids in order to get the leucine levels up, perhaps, or to get glutamine levels up. Glutamine, we know, is really good for helping heal and seal the gut. So for some medical-based formulas that practitioners are using they actually add in additional ingredients different things that that perhaps help with liver detoxification different amino acids that help support and heal the gut that help to support lean body tissue So there are a number of different formulas out there. Again, there's these medical grade formulas, there's whey protein, plant proteins, collagen bone broth proteins, and they're going to have different unique benefits to each of them. Another thing that you may see out there as well is amino acid blends, essential amino acid blends or branch chain amino acid blends. I recommend if you're going to get an amino acid blend, which I personally actually use, and I use it with my children too who are athletes, I recommend an essential amino acid blend, not just a branch chain amino acid blend. Branch chain amino acids, there's three of them. Leucine, like we talked about earlier, very, very important. Valine and isoleucine. Those are all very important, but when it comes to essential amino acids, there's a whole bunch of different essential amino acids that we want to get. And you can find a whole blend called a essential amino acid blend. And so you can take that in water and those are free form amino acids. So they're really good because they bypass the digestive system, go right into the system, are great for energy and stimulating muscle protein synthesis. So great if you're doing a workout fasted, they can help improve the workout. Or if you're after your workout and it's going to be a little while before you eat, taking something like that will help improve muscle protein synthesis. Also, if you're an athlete and you do best when you're performing athletically on a fasted stomach, like you don't want to have to have eaten at least with several hours before your workout, but then during your performance, let's say you're playing soccer and it's a two-hour game or something like that, or basketball, you want something to help replenish your system. Electrolytes are great, but amino acids even better, right? So adding in some essential amino acids in that case can be really, really helpful. So I find the essential amino acid blends great for athletes, great for people that are living very active, healthy lifestyles. And then also for individuals that perhaps are older, not getting enough protein in their diet and are struggling with producing enough stomach acid and struggling with digestive health in general, they can utilize these essential amino acids, get them into their system so they can stimulate muscle protein synthesis because it's hard for their body to get the protein from the food that they're consuming. So for these individuals, I'm a huge advocate of essential amino acids. They can be life-changing for these older individuals that have digestive challenges and overall health challenges. So those are reasons why we want to use protein powders. Those are reasons why we might want to use essential amino acids. Again, you have to weigh out. Is the insulin elevation from the protein powder worth it? If you're living a very active lifestyle, if you're working out regularly, you're really trying to build muscle tissue, I think it's fine to have some level of insulin stimulation, particularly after your workout from a protein powder. I think that's totally fine. I think it can be all part of a healthy lifestyle. If you're somebody that's not exercising, that maybe has struggled with insulin resistance, that is not very active in general, and you're thinking about adding in protein powders, I don't think it's the best idea. I think for that sort of individual, I think getting a whole food-based high-protein diet is more beneficial. Again, And the caveat being, if you're very compromised digestively, if you have trouble putting any sort of weight on, if you're looking very, very thin, very lean, low stomach acid, when you eat protein, you don't feel good, then using something like an essential amino acid mix and or using protein powders can be really, really beneficial. So hopefully that clears up the confusion on the truth about protein powders. well that's all for this show and i want to thank you again for spending your valuable time with me today and if there was something you heard in this interview that you have questions on or you want to dive into deeper then drjockers.com is the best place to go if you enjoyed this episode please consider taking just a quick moment and giving us a great review your reviews help us influence more people and transform more lives. And if you took something valuable away from this episode, then please share it with someone in your life. You know it can help. We'll see you soon on a future podcast. Be blessed, everybody. Thank you.
