Protein Needs for Women | How Much Protein
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what’s awesome is that women have a pretty miraculous ability to utilize protein even somewhat more effectively than men people think it’s the other way around people think that men can just eat this protein it naturally just gets synthesized in the muscle and women have to eat a bunch more not really the case you see men just have more of the specific hormones that allow them to utilize that protein in a specific way whereas women are actually in a lot of ways more efficient at sparing protein however it’s very very very important that women focus on the quality of protein probably even more so than men I’m not saying that men shouldn’t focus on the quality but women because their bodies are efficient at utilizing it probably need to pay some extra attention to that you see women create one-tenth the amount of testosterone as men do which means that metabolically their body utilizes that protein a little bit better what’s interesting is that studies have shown that women oxidize less protein while exercising what that means is that when a woman is working out they’re actually breaking down less protein than a man is meaning their body is sparing more of that protein now to make matters better when we look at fasting studies we actually find that women burn less protein during a fast than men now that contradicts a lot of what people would think about fasting people always say that women shouldn’t fast as long that’s usually a reproductive thing when it comes down to the metabolic side of things women are better at fascinating because their bodies don’t catabolized they don’t break down as much muscle case in point is that women hold on to their muscle better they hold on to protein better their bodies are better at utilizing it so let’s talk about why the quality is important but also how much protein at the end of the day women really should be getting hey we’ve got new videos coming out all the time by the way almost every single day at 7:30 a.m. Pacific time but mainly on Tuesdays Fridays and Sundays please do yourself and me a favor by hitting that red subscribe button and then hit that funky little Bell icon just give it a girl slap and that’s gonna turn on notifications so you know whenever I go live or whenever I post a new video at random times all right let’s dive into this stuff real quick so protein utilization all comes down to an amino acid pool okay when we look at the big picture we break down proteins into 22 different amino acids and we essentially have a pool of amino acids that we pull from to create different things within the body we basically have limitless possibilities we can take two amino acids we can take four we can take 18 and we can create hormones and all these things so it’s amino acids that are the building blocks of everything in our bodies so in some ways that means that yeah if you get your protein in you ultimately have it go into a pool and your body utilizes what it needs to but there are some aminos that are more important there are some things that you should be focusing on getting quite frankly from animal sources because it’s just going to work out a little bit better long term to prevent these deficiencies one of the main things that I want to talk about is going to be thyroid okay women everywhere are concerned about their thyroid and rightfully so because generally speaking women have more issues with thyroids than men do okay and a lot of it comes down to autoimmune issues one of the primary amino acids that we get out of eating good quality protein is going to be glutamine okay now glutamine has powerful effects when it comes down to feeding the cells within our gut so we have living cells in our gut and if we feed them glutamine we feed them this specific amino acid they are healthier they are healed and you have less instance of a leaky gut that is not weird and marketing juju stuff okay a leaky gut is a real thing it’s just exaggerated a lot basically it means that inflammation from your gut gets into your body and triggers an autoimmune response most of the thyroid issues are autoimmune issues things like Hashimoto I know because my wife has Hashimoto and she suffered with low thyroid for a long time this slows down your metabolism it makes you gain weight it makes you hold water and a lot of it can be helped with getting good quality protein it the other thing that we have to look at is just creating thyroid in the first place fibroid hormones are created from tyrosine tyrosine gets converted into thyroglobulin and then thyroglobulin binds with iodine molecules to create t1 t2 t3 t4 all these things that essentially lead up to creating active thyroid hormone if we do not have enough tyrosine we do not get to create thyroid hormone and we do not rev up our metabolism the way that we want it to be revved up additionally we need zinc zinc is very difficult to come by now if you’re starting to do the math this would be a lot of different supplements that you’d have to take if you were trying to get all these things we’re already yet tyrosine were already at zinc or hard at all these different aminos okay we don’t want to have to just pop a bunch of pills zinc is going to be in its best form in meat sources generally okay so what zinc is going to do is zinc is going to bind to the actual thyroid receptors so without zinc the hypothalamus can never really initiate that thyroid activation if you want to call it that so these thyroid hormone receptors and requires zinc do you get activated okay let’s step away from the thyroid for a second and let’s talk about inflammation now inflammation sounds boring it always does it sounds very medical but it has a real practical application just about everything in your life now although it is true that protein is a part of the inflammatory process and too much protein can in some ways trigger some inflammation having a deficiency in protein or deficiency in specific amino acids is actually much worse as far as inflammation goes so too much protein does it make you inflamed too little protein is more likely to make you inflamed perfect example is touring touring chloramine is something that promotes apoptosis so what this basically means is touring chloramine encourages cells to die when they’re supposed to die which means that the white blood cells can come through and scavenge them easier it’s case that’s the natural immune process whereas if these cells are living longer than they’re supposed to then the white blood cells have to come in and attack them and this triggers inflammation so studies have shown that touring chloramine deficiencies are linked with arthritis flare-ups so too little protein can essentially cause arthritis to flare up triggering of course inflammation systemically so we have to be very very careful there now how this ties in with women if you look at minstrel cramps you look at that whole process and how that occurs the pain is coming from an influx of prostaglandin triggering cyclooxygenase enzyme to to elevate causing some pain okay so proper protein consumption can lessen the inflammation that could reduce the instance of those cramps which is again why it’s very very important to get high quality omega-3 meats whenever you can okay Omega 6 is trigger an increase in prostaglandin that is sort of the if you look at the inflammation hierarchy that’s up towards the top okay that trickles down and causes inflammation throughout the entire body that’s water retention that’s face puffiness that’s joint pain and that’s menstrual cramps ace you do not want to be eating just normal like low quality meat eat a lot of good quality fatty fish eat sardines get good quality grass-fed grass-finished meat whenever you can because it is going to be more important for you and it is going to make it so you have less in the way of ultimately menstrual pain but let’s go ahead and talk about the big reason the hormonal reason why women need to be paying attention to the quality of meat okay when we look at traditional feedlot beef it is pretty scary the amount of hormones they give them now there’s six main steroid hormones that are given and these are ones that affect men but they really affect women because they’re not supposed to be having this we’re talking about testosterone we’re talking about estradiol we’re talking about progesterone and then we have some synthetic hormones that are given like trimble and acetate we’ve got Zarin all and we’ve got progestin so these different things cause chaos within the body estradiol alone is not going to be good for a female right most of the time when women have issues it’s an estrogen dominance issue especially pre menopausal women estrogen dominance is going to lead to a bunch of toxic fat accumulation within the body that only kick-starts a vicious cycle of more estrogen dominance and more fat accumulation and just a lot of just discomfort and pain and irritability okay that’s why you have to be extra careful so when we look at Zarin all specifically which is hormone that’s given to cows a lot is Erin all mimics estrogen within the body and Zarin all has been linked to growing breast cancer tissue so a direct line item correlation with estrogen and also with breast cancer now I’m not making this an anticancer video or anything like that it’s not the goal here the goal is to talk about estrogen and how this is definitely not good for you as a woman okay so you want to be getting the good quality grass-fed grass-finished me now I will say if you are interested if you do eat grass-fed grass-finished meat there is a link down below in the description okay I talk about them all the time so it’s not just a specific pitch or anything like that but butcher box has grass-fed grass-finished high quality meat that’s cheaper than the grocery store and it gets delivered right to your doorstep and because they partner with me on my channel there is a special discount that you’re not gonna see anywhere else you’re gonna get it cheaper than anywhere else so after you watch this video if you want to give them a try check about the special offer that is down below right in the description butcher box literally has saved me so much money by not having to go to the grocery store all the time and not having to spend an arm and a leg on low quality meat let’s talk really quick again about how omega sixes and omega-3s are working within your body really quick specifically for women okay so women Omega threes are going to make it so that protein synthesis happens more efficiently you are already in a great state where your body is oxidizing less protein meaning you’re burning less but Omega 3 is increased protein synthesis so that means because you don’t have the hormones working for you like men do you need as much in the way of protein synthesis as you can Omega threes increased protein synthesis so you have good quality meat or good quality you know line-caught fish that’s high omega 3 you’re going to get more protein synthesis out of it simply by having the presence of the Omega threes plus it’s a less inflammatory system that your body can have just a streamline approach okay so that’s very important and I do want to touch on hair skin and nails because everyone falls victim to the fact that it’s just collagen that builds hair skin and nails collagen is important ok collagen is the scaffolding that’s the best way to describe it collagen is the scaffolding but what about the meat and potatoes for lack of a better term right like we have a skyscraper you have all the rebar you have the scaffolding you have the structure but what about the actual building what about everything inside of it well that’s all the protein that’s all the amino acids so we need the collagen to give ourselves structure but what good is structure without actually having the meat and bones of it right so when we look at nails people always think that calcium builds nails they always think that’s all about collagen collagen will give you the structure but then you need the proteins ok mean like the cysteine and you need them a theanine to actually build the quality nails ok and then we need lysine to actually have healthy hair so it comes down to eating overall protein not just getting collagen and so if you are on a low-carb diet I don’t want you to fall victim to just consuming collagen protein I find way too many people doing that in fact I have to say like even myself and my wife for a while we’re just leaning on collagen and then we realized wait a minute this is not just the trick it’s a good supplement to have in addition to but it’s the protein overall that makes your hair grow and makes everything the way that you want it all the sort of beauty proteins if you want to call them that and then I want to end on another important thing for those of you that are interested in it it’s not about the calcium with the bones okay it’s about protein okay the osteoporosis Journal proposed studies that show that protein is just as important as the calcium and if we have high degrees of inflammation because we’re deficient in protein then calcium doesn’t get into the bone the way that it should it stays in the arteries which causes an issue so for general health for overall fitness this is what we want to be paying attention to now I promised you some numbers it’s been shown that women don’t need as much so whereas men it’s recommended 0.8 grams per pound of body weight that you desire to weigh for women you could probably get away with like 0.5 0.6 however you’re gonna spend a tiny bit more money because you’re gonna go for the really high quality meat whenever you can but that’s okay you don’t have to consume as much because your body’s not burning as much so anyhow I hope that this gives you a good breakdown and gives you some justification to go to town on that protein because it doesn’t get converted as fat it gets converted to muscle honestly as always keep it locked in and I’ll see you in the next video
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Protein Needs for Women | How Much Protein – Thomas DeLauer
Skin, Hair & Nails
When protein is eaten, your digestive processes break it down into amino acids, which pass into the blood and are carried throughout the body.
Your cells can then select the amino acids they need for the construction of new body tissue, antibodies, hormones, enzymes, and blood cells.
There are 22 different amino acids, each of which has its own characteristics
In various combinations, all of these amino acids are capable of forming an almost limitless variety of proteins, each serving its own purpose.
Nails are made of protein, not calcium as some think. A protein deficiency can be marked by split, extremely thin nails. Nails that fail to grow quickly lack protein.
L-cysteine and L-methionine are the sulfur amino acids that form “keratin,” which is the protein structure of hair
L-lysine, mainly present in the inner part of the hair root is responsible for hair shape and volume.
Protein also contains two amino acids, namely L-glycine and L-proline, that support the body’s production of collagen
Joints & Bones
Especially important for women, who are at high risk of osteoporosis after menopause
It’s estimated that 80 percent of the 10 million Americans with osteoporosis are women. Women tend to have smaller, lighter bones than men.
This makes women more susceptible to osteoporosis as there is less mass, and menopause has a greater effect on their bones.
Plus, after menopause the body produces less estrogen and progesterone – two common female hormones that help keep bones strong
Amino acids contribute to the development of protein within the body and are vital in promoting wound repair and encouraging healthy tissue in muscles, bones
Aminos work along synergistic pathways to decrease inflammation and promote the body’s natural synthesis and maintenance of joints, ligaments, muscles and tendons, it protects, prevents and helps in the repair of musculoskeletal injuries and inflammation, regardless of the cause
Review – Osteoporosis International
The review, published in Osteoporosis International, found that a protein-rich diet, provided there is adequate calcium intake, is in fact beneficial for adult bone health
It also found no evidence that acid load due to higher dietary protein intakes, whether of animal or vegetable origin, is damaging to bone health
The key findings of the extensive literature review include:
Hip fracture risk is modestly decreased with higher dietary protein intakes, provided calcium intakes are adequate
Bone mineral density (BMD), which is an important determinant of bone strength, appears to be positively associated with dietary protein intakes
Protein and calcium combined in dairy products have beneficial effects on calciotropic hormones, bone turnover markers and BMD.
The benefit of dietary proteins on bone outcomes seems to require adequate calcium intakes
There appears to be no direct evidence of osteoporosis progression, fragility fractures or altered bone strength with the acid load originating from a balanced diet.
Quality of Meat
Today, there are six anabolic steroids given, in various combinations, to nearly all animals entering conventional beef feedlots in the U.S:
Three natural steroids (estradiol, testosterone, and progesterone), and
Three synthetic hormones (the estrogen compound zeranol, the androgen trenbolone acetate, and progestin melengestrol acetate).
In vitro, zeranol stimulates growth and replication of human breast tumor cells – acts as a mycoestrogen (endocrine disruptor)
Many women endure abdominal discomfort and cramps every month, a condition known in medical terms as dysmenorrhea
They discovered that omega-3 fatty acids inhibit an enzyme called cyclooxygenase-2 (COX-2), which produces the prostaglandin hormones that spark inflammation
During your menstrual period, your uterus contracts to help expel its lining. Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions
Menstrual cramps are caused by strong contractions of the uterus triggered by prostaglandins