Sorting through all the noise on protein
Thanks peter for all that you have put up on carbohydrate and lipid metabolism, but I have been wondering about protein metabolism. Alot of the information about recommendations seem to come from all over the place with unclear assumptions. Like when calculating gram of protein / kg of body weight is that lean or total. Obese(or really excess body fat). It looks like there is evidence that higher protein intakes are beneficial for fat loss as the excess protein(amino acids not incorperated in to the body) stimulates thermogensis and improves body composition. Then how do we weigh that against the risk of kidney issue or were those kidney issue confounded by how much processed sugar people take. I suspect increased protein intake may be the key for people who are non-responders to things like keto diet for excess fat loss. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/
Type(s) of magnesium for supplementation
In your recent AMA you mentioned Mg chloride, oxide, and threonate if I recall correctly, but not gylcinate and taurate and citrate. Citrate and glycinate are two that are sold by my main supplement provider (they also provide threonate but it is pretty pricey, and oxide), and I've seen recommendations for taurate based I think on potential benefits of taurine (not sure if this makes sense). My physician dismissed MgO as being so poorly soluble/absorbed as to be worthless. Can you opine on these other forms of Mg and tell me what your personal approach is for Mg? If it helps, I'm a 60 year old male omnivore, 5'5" & 150-ish lbs. Would also be interested to hear your take on glycine + N-acetyl-L-cysteine supplementation, and utility of other amino acids glutamine and taurine. Thanks, love your podcasts!
How does fasting boost metabolic efficiency, and how long does it last?
I gain fat much more easily for the same calories after a fast, fasting mimicking diet (FMK), or long-term calorie restriction, even after my body temperature/energy returns to pre-fasting/restriction normal. I'm a 52yo male, always in physically active, extremely good shape, high muscle mass, I've always restricted calories to ~1800/day from ~30yo to now (~50yo). I've had my % body fat 8-12% for most of those years. Last year I did an FMK (~1200 cal/day) w/ daily exercise for ~5 months and had to stop it b/c I became too lethargic. My weight dropped from my normal ~164lbs to ~155lbs w/ much muscle mass lost during FMK experiment. w/in 1-3 mo after returning to my priorrestricted calories diet (~1800/day), eating exactly the same meals and regiment as always before, my weight w/ much fat shot up to ~178lbs, near my highest ever. I'm sure I did not over compensate eating as I count all calories daily. I've noticed similar patterns in my prior calorie restriction experiments too. So, I've come to the conclusion that fasting boosts metabolic efficiency. However, I'm T2 diabetic and I have noticed that as I got fatter my aerobic capacity greatly declined, which makes me think that the mitochondria got fewer and/or less efficient. However, if I'm gaining fat b/c of higher fasting induced metabolic efficiency then that would make me think that the efficiency gain was not in mitochondria, but if not then where (and why)???