I was listening to a podcast with Gabrielle Lyons this morning.
(Sorry that’s not the official link, it’s directly to the audio I was ripping for local copy)
As a funny sync, just the last week I’ve felt the drive to push my protein per-meal (not just per-day) much higher, and it took days but I found my creatine which I bought eons ago and never even tried. I’ve been exercising more (kettlebells and in general). And then in this podcast, she said:
That if you’re about age 50+, the “nutrient sensing” (not just protein synthesis but sensing at all of the leucine etc.) is significantly lower, and you should get about 50g of animal protein with any given meal. She also recommended creatine for older people (the host was hypothetically asking about a ~60yo woman who was not physically or metabolically fit but wanted to get that way).
Now, I knew leucine had minimal requirements; I knew protein synthesis reduced as we aged; but I had not heard the 50g per meal thing – that is normal for me, now, but probably not for most people who aren’t carnivore or high-protein on purpose.
She was saying that she believes the entire focus on obesity is wrong and it’s not working primarily because we “should” be focusing on skeletal muscle instead of adipose tissue. That the fat is a symptom not a cause. (That’s a given for ketogenic stuff.)
She does believe in calories, she only recommends keto for select groups and doesn’t think it’s sustainable for everyone. But she does say that one shouldn’t get more than 40 carbs in a given meal unless they are really exercising.
She mentions in passing though about muscle doing a lot of stuff besides motion including body chemicals that ‘do’ various things, and including being a glucose sink.
She said minimal protein when older should be your ideal body weight in pounds, in animal protein grams.
That works for me. Whether it works for making me leaner or stronger is another story, but at least I am not getting larger, while keeping carbs low (mostly ketogenic not always but not high above it on those days) and protein high (I try for 120 min but I prefer twice that, in part because I don’t have many good quality fats so I have to get the calories somewhere and it’s either bad fats, carbs, or just more protein).