Today Dr. Nancy Lin, PhD holistic nutritionist is talking about animal protein and inflammation. There is so much controversy and emotion around the subject of …
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Hi, everyone.
It’s Dr Nancy.
And today, we are going to talk
about animal protein.
Animal protein.
There is so much controversy
and emotion
around the subject
of eating animal protein,
like red meat, like poultry,
chicken, fish, and eggs.
I get asked all the time,
all the time.
"Dr. Nancy, is meat really bad for us
or is it good for us?
Dr. Nancy, I want to live
a long, healthy, vibrant optimal life,
should I eat a lot of animal protein?
A little? How much?
None at all? What is it?"
There are vocal advocates on both sides.
We've heard eating meat
will clog our arteries.
We've heard that it can cause obesity
and may even cause cancer.
And will take years off
of our lives, right?
It's super controversial.
We know the subject is very sensitive
to a lot of people.
But what does the real research show?
We're gonna look at the real research.
Not the research funded by the sugar
or other industries with an agenda against
certain types of animal protein.
Many of the older meat studies
focused on industrially raised meats
which is full of hormones,
full of antibiotics and pesticides
with more inflammatory omega-6 fats,
and fewer anti-inflammatory omega-3 fats.
I'm not talking about that.
In fact, I read an article
a while back about how farmers…
And this is gonna be crazy
when I tell you
if you don't know this already.
I read an article a while back
on how farmers
were feeding their livestock, candy.
That's right. Candy
You've heard that, right?
Who has heard that story?
Actually, it was covered
all over the news.
Skittles and gummy bears,
and all this other junk food.
I have a photo.
I'm wondering if you can see it.
Here are some cows eating some..
feed with skittles.
And I guess it's not
an uncommon practice.
The FDA doesn't say
you can't do that
if it doesn't harm the way
the meats coming out,
or the way that the dairy is coming out,
it's all fair game.
So, you never know
what your cows are eating
if it's not labeled on it.
So, that was super crazy to me.
But it makes sense, right?
It's for the producers.
It's cheaper for them
to produce the livestock.
It's cheap carbs.
I don't know about you,
but I do not want to eat meat
that has been eating candy
when I know that what it does
to my body.
I'm not going to eat something else
that is going through that process.
Feeding livestock,
a diet that is unnatural to them,
is not only unethical,
it also produces meats
that's extremely unhealthy.
Industrial meat is full of hormones,
antibiotics, and pesticides,
and so many bad other things.
We're gonna talk about that more today.
I see everybody hopping on.
Thank you for taking the time to listen.
Hi, JC.
Hi, Mary,
Hey, Tracy, from New Jersey.
New York's in the house, Cheryl.
Giovanni, good to see you.
Alright, there are now
good scientific studies,
however, that show high-quality, organic,
grass-fed, and pasture-raised meats
are part of an overall healthy diet.
So, it really does depend
on the type of meat
and where it is grown,
and how it is raised.
The research shows
that the healthy meat
is a nutrient-dense food
that can help prevent disease.
The type of food can help you
prevent disease
and nutritional deficiencies
when you eat it
with plenty of plants and vegetables.
So, that's one of the keys.
But not how the typical Americans
are now consuming.
Most Americans eat way
too much meat in one sitting,
the wrong types of meat as well.
And they consume it
with refined carbs,
like meat and potatoes and breads,
and all kinds of processed carbs,
refined carbs, and other sugars
chug it down with a coke, all of that,
which makes it for a deadly combination,
a deadly unhealthy mix over time.
Now, that's the dark side
to eating meat.
But if you consume it the way I suggest
together with a diet,
that's 70% to 80%
in the anti-inflammatory fruits
and vegetables,
then the benefits are tremendous.
Think of this type of eating
as the kind of a combined paleo-vegan diet
which I think is the best way
to go as you age.
I really, really do.
Okay, Tracy, you can turn on the captions
on your Facebook feed
when you're watching this,
and it should turn on for you, okay?
It's caption available.
Again, what I'm going to tell you
may be controversial and new to you,
so hear me out, okay?
Let's start with why I recommend
a higher protein diet in the first place
with both, both combined,
both plant and animal sources of protein.
A high protein diet
has major benefits for weight loss
and metabolic health.
One of the things that people
don't know about protein that
is that it is very efficiently
able to reduce appetite and hunger.
Of the three macronutrients in food,
we've got protein,
we've got fats,
and we have, of course, carbs.
Those are the three macronutrients
in foods that we eat.
Studies show that protein,
protein is by far the most filling.
It cuts unhealthy cravings best.
Protein, actually helps you feel
more full with less food.
Did you know that?
It's good to know.
There are a few reasons for this.
But it is partly because protein
significantly reduces
the level of hunger hormone
called ghrelin,
ghrelin or ghrelin.
Okay, ghrelin.
So, protein does this.
It helps you reduce
the level of hunger.
It boosts the levels,
something called peptide YY
or PYY for short.
And this hormone makes you feel full.
So, it's a great combination.
PYY is secreted into your blood by cells
in your lower small intestine and colon.
They tell your brain…
…to stop eating, stop eating.
And there is enough…
when there is enough of them, okay?
When there's enough of this hormone,
it'll transfer up to your brain,
it's gonna tell your brain you're full,
to stop eating.
Now, what's really interesting
is that low PYY levels
are associated with an increase
in appetite and food intake.
And low PYY levels are seen
in people who are obese
and people with type 2 diabetes.
So, that's the correlation.
That's the science.
So, it's very interesting
to take a mental note of that.
And all of this will contribute
to weight gain, okay?
The lower you're satisfied,
the more you're gonna eat,
the higher risk
of type 2 diabetes and obesity.
Okay, so now that you know
the basic science of protein's benefits,
let's get to the controversial stuff.
I'm getting a lot of angry faces.
I know, I know.
Let's talk about it, alright?
Let's just have a talk.
Why can't we talk about it?
Meat is the single best source
of protein you have.
I'm so sorry, vegan friends,
and vegetarian family members.
You have heard that legumes
or beans have a lot of protein
and they do for plants,
but not compared to animal sources.
I have some green lentils here.
This is a bean.
This is a legume.
I have some black beans here.
These are all uncooked, okay?
They don't have as much protein
as compared to their animal friends,
their animal sources.
They are also seriously lacking
a number of critical amino acids.
Plant proteins contain
very little of the amino acid.
Leucine. Leucine, okay?
Plant proteins can't…
contain very little of this amino acid.
And this amino acid
is the key amino acid
needed to build muscle.
Animal protein
is the best source of leucine.
It is the best source.
Animal protein is the best source
of leucine to build your muscles
and all the other essential amino acids
needed to slow muscle loss
which is the single
biggest cause of rapid aging.
I'm gonna say that again.
Animal protein
is the best source of leucine
and all the other essential
amino acids needed
to slow muscle loss,
and it's the single biggest cause
of rapid aging.
When you have muscle loss, okay?
Obviously, this becomes
even more important
as we get older.
Fulfilling a day's protein requirements
with non-meat foods
require enormous planning and effort
more than I found that…
more than I found
that most people can manage.
It's hard for me if I'm going all plant.
Beans are super, super great, right?
Beans are good for your heart.
Beans are good for digestive system.
Beans got fiber, all that good stuff,
but you have to eat three cups.
Here's one, two, three.
All of these in one sitting.
Who can eat all of those beans?
All of those beans in one sitting
to get even just a little bit…
It means you're eating a hundred…
I can't…
I don't have enough hands.
But a hundred grams of carbs
to equal just six ounces of animal protein
with zero carbs.
You got to do the math and do…
and read the science.
And that's interesting.
Meat has been unfairly demonized.
And the discovery, a half a century ago,
that saturated fat
raises cholesterol levels
led to this widespread
demonization of meat.
It was huge.
It was a big shift in our consciousness
and also shift in what we believed
because of the information
that we were fed.
But in reality, heart disease
is a complex condition
that involves not only blood levels
of bad types of cholesterol
but also blood sugar, triglycerides,
and other factors
that lead to inflammation.
It's really the processed carbs,
the refined starch and the sugars
that actually raise your blood levels
of bad cholesterol
and bad saturated fats.
That's really, really important
for you to hear.
It's really the processed carbs,
the refined starch and the sugars
that actually raise
your blood levels of bad cholesterol
and bad saturated fats,
not necessarily the animal protein, okay?
Now somewhat like the Mediterranean diet,
my anti-inflammatory diet,
has mostly cold-water fish,
pasture-fed poultry
and organic eggs
as the main animal protein.
I mean, I buy… This is how many eggs
I buy every other day.
I go through them
quite, quite frequently.
Alright, but it does allow
my Mediterranean anti-inflammatory diet
which I'm going to show you right here.
You can download in the link below.
This is what it looks like.
It's got all of the information
we are talking about right now
as far as what you can eat
and what you should avoid.
Now, it allow… that diet allows
for an occasional grass-fed red meat.
Grass-fed meat has much
better types of fat than grain-fed,
more omega-3s,
fewer omega-6s,
and CLA, Conjugated Linoleic Acid,
which boosts metabolism, good,
and can prevent cancer.
Grass-fed meat also has much
higher levels of vitamins and minerals
and other nutrients.
Meat is also more
of a nutritional powerhouse
than people know.
Animal protein is our only source
of vitamin B12.
Vitamin B12, we can only get
from animal sources,
and this is essential for life itself.
Meat provides so many valuable
minerals and other vitamins.
It also contains enzymes
that we need to access nutrients,
essential amino acids
and cancer-fighting antioxidants
like vitamin A which cannot be
obtained directly from vegetables.
I found that vegans often have
a deficiency in B12,
iron, zinc, vitamin A,
vitamin D, and more.
And, yes, plant foods do contain
some of these nutrients,
but they are much more
bioavailable in the animal meats.
In the animal meats.
So, how much meat is enough?
How much should you eat?
How much animal protein is enough?
You should shoot for 30 grams on average.
Now, everybody is different.
But on average, you should shoot
for 30 grams of protein at each meal.
At each meal.
Some from plant
and some from animal sources,
combination of the both.
However, most of your plate
should always be from plants.
Three quarters.
So, this is your plate.
A big handful size
should be your vegetables, alright?
And then a small little handful,
like the size of your palm,
four to six ounces
that can be from your protein.
Think of it as a small amount of meat
added to meals that are mostly vegetable.
Four to six ounces, size of your palm,
that is the meat per meal,
which is roughly the size of…
And I would guess
a fifth of a plate,
a fifth of a plate,
your palm.
This is a plate.
This is a really big plate, too.
So, try to eat with a smaller plate,
but this is the standard face-sized plate.
Here are more five meat eating
and animal protein preparations tips.
Choose grass-fed.
The first one, choose grass-fed
pasture-raised organic meats.
They are more expensive,
but it is worth it for your health.
You have to kind of think of it
in the long run, the global picture.
Is it more expensive to buy the foods
that are going to be a part of you,
and dictate how you feel,
and how you move,
and how you think?
Or is it more expensive
to pay a hospital bill?
So, you kind of have to think,
"This is preventative medicine for me.
I'd rather have this
than over-the-counter drugs
or prescription drugs,
in a hospital bed laying down."
You got to have to kind of weigh it out.
I spend most of my money on food
because it becomes a part of me
and I just feel better.
And I know that I am doing my best
to optimize my life
if I focus on the foods
and the drinks that I put in my body.
Alright, the next one is
to stay away from processed meats.
And when I say processed meats,
I'm thinking…
I'm thinking processed meats
like hot dogs.
Anyone have some processed meats,
you want to just lay down there
and tell everyone, huh?
I mean, anything that doesn't look
like its natural form from nature
is a processed meat.
Deli meats, those are big ones.
Okay, lots of nitrates,
lots of other junk added in,
food coloring, salt, sodium,
all these things to make it seem
like it's palatable,
but you know
it's just making you more sick.
The processed meats are the meats
the WHO, the World Health Organization,
are telling us about
that have proven causes
directly linked to disease
and illness and cancer.
Avoid the sausage and the bacon and…
Ricky says, "Potted meat."
Yeah, potted meat.
What is potted meat, Ricky?
Sausage and bacon and other high fat meats.
Okay, deal.
Deal? Deal.
Alright, the next one
is the way you prepare your meats.
That's super important, too.
So, high temperature cooking,
like grilling, frying,
smoking, charring…
All the State Fairs,
and all the Texas barbecue people
are like, "Man."
Yeah, pretty much all of that stuff.
It causes problems.
It's carcinogen.
It is toxic to our bodies.
It also happens when you cook
fish or chicken that way as well.
All this leads to the production
of compounds called PEH.
PEHs, alright?
Polycyclic aromatic hydrocarbons, PAHs,
and heterocyclic amines,
and those are HCAs.
And these are where studies show
that they directly linked to cancer.
Avoid these cooking methods
to reduce your exposure
to these toxic compounds.
And the same rule applies
to grains and veggies the same way.
Cooking these foods too high in temperature
can cause the same problems.
So, focus on lower temperature
cooking for meat and veggies
including baked, roasted, poached,
and stewed, and that's what we…
Those are what we want.
Alright, "Good stuff," Gregory says.
Thank you.
Okay, the next one
is to have cold water fish
a few times a week.
Oily fish like salmon
and mackerel, sardines, herring,
albacore, tuna, and lake trout
is rich in other omega-3 fatty acids.
Unlike most fats which the human body
has no trouble making on its own,
this essential fat, it cannot.
Omega-3s do so much for your body
including helping to lower inflammation
and help prevent heart disease.
Now, let's talk about two fish,
two fish that I do not want you to eat.
Two fish that I do not want you to eat
and actually are very,
very unhealthy for you.
The first one is tilapia.
It's one of the most
widely-consumed fish in America.
Here is a picture of tilapia.
It is mild and tasty in a fish,
but the problem is that it contains
very low levels of beneficial omega-3s,
omega-3 fatty acids.
And even worse, it has very high levels
of omega-6 fatty acids.
And a low omega-3
and high omega-6 ratio,
makes it super inflammatory.
It makes super inflammatory
and a dangerous food for people
living with heart disease, arthritis,
people living with autoimmune diseases
and more inside.
In fact, numerous scientists argue
that tilapia is worse for your health
than processed foods.
This is what…
This is where tilapias come from.
Farmed fishing.
Fishing farms, very bad.
Here is another picture.
It's just in stagnant water.
And it's just fed in antibiotics
and gunk.
It's not good.
If you see tilapia on the menu,
opt for another protein source, alright?
Now my number one fish choice
is wild-caught Alaskan salmon.
This is wild-caught Alaskan salmon.
So yummy.
But, a big but.
Unfortunately, the majority of Americans
consume the unhealthy kind,
the unhealthy kind of salmon
which I call inflammatory salmon.
I should have just drew a tail
on this guy.
Inflammatory salmon.
The dangers of farmed fishing,
which I just showed you,
particularly, farm-raised salmon,
are enough to make your stomach turn.
All salmon marketed as Atlantic salmon
is farmed,
meaning fish have been raise and conditions
have been shown to be prolific
in pesticides and feces.
They're swimming in their own feces
and bacteria and parasites.
It is not good,
It's not healthy.
It's illegal to fish wild Atlantic salmon
because they're listed as endangered
under the Endangered Species Act
to any salmon…
So, any salmon you buy
from the Atlantic is not wild.
Okay, so read your labels.
All of these are…
All of these are farmed-raised salmons
have been shown to be so unhealthy
in your omega-6s because it's so high,
and low in the healthy omega-3s
than the wild-caught Alaskan salmon.
And that goes for sushi, too.
When you go to a sushi bar…
I mean I love sushi.
Who loves going out to eat sushi?
And you're thinking
you're doing yourself
a big ol’ atta girl, atta guy,
when you go out
and have sushi, right?
But you have to ask what is wild,
what is fresh, and what as well,
because most likely,
the fish that you're eating
even at sushi bars.
especially at sushi bars,
are farmed raise.
So, you just got to ask and go
for whatever is fresh and wild that day.
Okay, that's it for today
on animal protein.
I know that we've talked a lot
and these are maybe controversial,
maybe we learned something.
I hope this cleared up
some of the confusion
about what to eat,
and how much when it comes to protein.
Remember, 30 grams.
So, wild-caught Alaskan salmon is best.
Irma, thank you for summing that up.
You can see all the foods
that I recommend
in my anti-inflammatory diet right here.
Link is below.
you can just click on it
and download it.
And to be sure to get
as much anti-inflammatory properties
into your daily body as possible,
make sure you are taking
your Smarter Curcumin
to fight that daily inflammation
every single day.
Make that inflammatory load
go down as much as possible.
Alright, I am just going through
some of the different…
Yes, I know there's a lot
of passion on this, on this live.
I hear you.
I see a lot of passion.
Then I went through
that whole entire realm,
I mean, I went raw, too.
I went raw.
I became a vegetarian and vegan.
Did my whole yoga studies
and everybody on every…
All of my teachers were very hardcore.
"Do no harm to animals."
And then I started studying with scientists
and the ones that conducted
major massive studies
out of the Chicago Illinois University
out of Chicago,
and I learned a lot from
the scientific point of view.
So, definitely, there's a lot
of passion going on.
There's a lot of research as well.
So, I hear you right now
talking about the science
and what that shows
and just a general guideline
of my anti-inflammatory diet,
what to look for,
and what to avoid,
and how much protein to eat
each and every meal
which is the 30 grams.
Alright, I hope that you found
this informative.
If you want to continue
to showcase what you learned,
please share this with somebody.
Give me a heart.
Or, actually, you know what,
if you didn't like this podcast
or if you didn't like this,
you can give me a mad face.
You can give me inflammatory face.
That's okay.
I just want to be able
to kind of stir some…
stir some conversation,
and maybe you can teach me.
We are all learning here together.
And I do appreciate
your time and attention.
I hope that you guys
are having a beautiful day.
I will see you very soon
on my next lives. Bye-bye.

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