🥩 RDA protein requirements? (Y2M)
Our mission is to promote the benefits of a meat-based diet as a counter to the anti-meat rhetoric that’s pushing modern humans in the wrong direction. Join us in introducing others to this results-driven way of life!
🥩 Hello Meatlings,
Are the RDA protein requirements enough?
It’s not a secret that the RDA guidelines are based on preventing overt deficiencies, meaning the number to aim for is to give most people JUST enough to not develop a deficiency-related problem. For example, the RDA for vitamin C is to prevent scurvy.
Optimal vitamin, mineral, and protein levels should be much higher than the RDA suggestions. “The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.”
Per the USDA MyPlate recommendations, anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein or 50–175 grams. If you want to eyeball your needs, a deck of cards-sized pieces of animal protein is roughly 20–25 g. Again, 60 grams per day is the bare minimum. We recommend aiming for the upper end, especially for satiety, muscle growth, and preventing age-related sarcopenia.
Another way to calculate your needs is to estimate 1 gram/lb of ideal body weight for men and .9 gram/lb for women. This also gets you closer to the upper range of protein intake, at about 30–35%. Eat enough to control your cravings (especially for fattier cuts), feel full, recover well, and maintain your muscle mass.
✌🏻and ribeyes,
-Miranda MS, LN & The Yes2Meat Team
What to expect below:
📰 News, Science + Research More anti-meat and dairy guidelines, cultured meat vs the environment, and whole muscle plants?
⚖️ Useful Stuff + Random Shit Avoiding seed oils while dining out just got a little easier, measure your body fat with your phone, and what is the red liquid in rare steak?
🤣 Memes, Amusements + Musings Because it’s important to not take life too seriously
💯 Feature A product, person, or company that is doing the right thing by us.
🥩 The Power of Ancestral Eating Amazing health transformations. Send us your photos + stories! 📸
🎪 Events Either virtual or in person, we’ll tell you what’s happening in the meat-based world.
👀 Must-See Whether it be a book, podcast or YouTube video, here’s what we think you should check out.
Onward!
🥩 News, Science + Research
🤡 Nordic Nutrition Recommendations 2023: You guessed it - wants you to eat primarily plants and fish, limited low-fat dairy and little to no red meat or poultry… and just get used to being hungry all the time?
🧫 Cultured meat is not inherently better for the environment. Lab-Grown Meat’s Carbon Footprint Potentially Worse Than Retail Beef: Study Finds Scaling Up Production Using Existing Processes Highly Energy-Intensive
🧑🏾🔬 Whole meat-muscle analogues coming soon? Few companies are producing whole-muscle meat analogues, largely because it is proving tough to mimic the structure (texture) of a piece of beef or chicken. Plus this form of plant-based meat substitute requires extensive processing and expensive equipment. FTIR (Fourier Transform Infrared) Spectromicroscopy is being used to differentiate what happens around the fibers to create “meat-ier plant-based meat” specifically from zein extracted from corn gluten… we say, just eat meat.
🤔 Only 60 Years of Farming Left If Soil Degradation Continues → Generating three centimeters of top soil takes 1,000 years, and if current rates of degradation continue all of the world's top soil could be gone within 60 years, a senior UN official said → Link
🪓 Useful $hit Corner
🕵🏻♀️ Dine like your life depends on it. Seed Oil Scout is an app enabling the community of conscious diners to map out restaurants that care for their customers by cooking with healthy oils. Talk to staff, share reports and save the world. For iOS and Android
🤳🏻 Accurately measure your body fat percentage with your phone. Download the Spren Body Composition app, Elite HRV's latest innovation in personal biomarker analysis → Use access code: ELITEHRV
🩸 It’s not blood → The red liquid on the plate when eating a rare steak is not blood. It’s a protein called myoglobin, which distributes oxygen to the muscles. All blood has been removed from the animal during the slaughtering process. There is no such thing as a bloody steak.
The USDA → Captured by Big Food and Big Pharma
🤪 Meme
Check out these kids dancing. Simply amazing.
And for more LOLS…. check out Iron deficiency man…
Twitterings
Who can relate?
The tide is shifting. Can you feel it?
Feature
Over the past 10 years, Kiss the Ground, a 501(c)(3) Nonprofit, has become a leading voice in raising awareness for regeneration through storytelling, education, and advocacy. They believe regenerative agriculture is a viable solution to combat the climate, water, and health crisis. Kiss the Ground’s new study reveals only 4” of US adults understand the significance of regenerative agriculture. They work through storytelling, education, and advocacy.
Their newest animated short film delves into the origins of regenerative agriculture, exploring a story that is new to some but ancient in its roots.
Kiss the Ground’s Advocacy, Regenerate America: Soil is Our Common Ground. Their advocacy team is the megaphone of the organization, thoughtfully bringing important priorities surrounding regenerative agriculture to the policy level and advocating for a regenerative future. Through their dynamic platform, they work with a coalition of farmers, ranchers, businesses, and nonprofits from across the US to elevate the voices of farmers and ranchers demanding that US agricultural policies shift resources & support toward regenerative agriculture. They are currently working together to transform the 2023 Farm Bill.
Section 1: Short links/ideas with a few supporting sentences
🧠 Think in Funnels
How To Think in Funnels → Applicable to business and life. Accomplishing anything require a path and lots of iterating along the way. Some tips to help think strategically about what you’re trying to accomplish.
Jeff Bezos explained it perfectly in an interview:
“There are two ways of building a business. Many times, you aim, aim, aim, and then shoot.
Or you shoot, shoot, shoot, and then aim a little bit. That is what you want to do here.
Don’t spend a lot of time on analysis and precision. Keep trying stuff.”
🎥 Anthony Chafee MD on the Peak Human Podacst
🥘 Master The Basics
We must make the adoption of regenerative agriculture available for all farmers from all backgrounds…we must educate not only farmers and ranchers but all society as to these concepts which are rooted in indigenous knowledge
- Gabe Brown
🏅 Action over Brians
“Life rewards action, not intelligence. Many brilliant people talk themselves out of getting started, and being smart doesn't help very much without the courage to act. You can't win if you're not in the game.”
Magnesium: The Miracle Mineral
This one essential mineral is responsible for 300-600 biochemical processes in your human body. And if you're like most people, you're probably deficient...
Lack of this mineral in your body can cause a host of problems, such as: Fatigue Muscle Twitches and Cramps Mental disorders Depression / mood Low recovery times Impaired muscular development Poor quality sleep and more...
It's magnesium.
You're probably deficient because you're eating food that was grown on strip-mined soil.
America's soil health has been degrading for over 100 years. This has accelerated in recent years as the food industry has killed off the small farmer and replaced it..
With huge factory farms and large monocropping, glyphosate ridden, seed patented, GMO abominations that the MAJORITY of of the American food system is based on. More on that in another thread. For now, magnesium supplementation is essential if you're living in the West.
The benefits are countless.
The simplest way to explain the benefits of magneisum are:
If you have any health issues whatsoever, you're going to benefit from more magnesium.
If you have any health goals whatsoever, you're going to benefit from more magnesium. Just make sure you're absorbing it.
Since a lot of magnesium has low bioavailability, you have to test with higher doses + find quality sources, ideally ones with multiple forms of magnesium.
Most people think of taking magnesium before bed, which I like to do, but that's not all.
Morning: help your body with some extra support for the day ahead.
Afternoon: mag will help you avoid those afternoon slumps
Night: help you fall asleep faster and stay asleep
The more stress (and sugar) in your life, the more magnesium you're going to need. And since we're all living in a mismatched, highly stressful envniorment, magnesium should be at the top of our list.
🦌 CEO Corner
Each week Colin shares advice, feedback, and musings.
80/20 → The power law known as Prateo’s Principles.
80% of your results come from 20% of your efforts.
80% of your happiness comes form 20% of your activies.
80% of your problems come from 20% of the things in your life.
This law of nature is found throughout human life. Becoming aware of it is the first step. From there, you can start saying NO and YES to where your attention goes to get better results.
It’s not that easy, though it gets easier over time.
For example, I have a hundred things I could do each day.
I’m good at doing what needs to be done but struggle with what to do afterward.
And I especially struggle with the idea that I should o nothing next. (Less is more.)
Not easy at all for certain personalities.
It takes constant awareness to be ruthless with what you give your attention to. You’re trying to always think about your goals and evaluate whether this next action will take you closer or further away from them.
🛌 Biohack
Sleep
A few strategies for better sleep:
Nightshift on your phone (keep it on all the time)
F.lux app for computer
Avoid screens 2 hours before bed (try a Kindle)
Sound machines
Pitch black room
Cool room
Some magnesium and gaba before bed
Get sunlight as soon as you wake up
Red light/ NIR therapy
Sauna / Ice
Epsom salt bath
Did I miss anything?
🥩 The Yes2Meat Newsletter and Community
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The Meat Mafia Podcast → The Meat Mafia Podcast is hosted by Harry Gray and Brett Ender with the mission of addressing fundamental problems in our food and healthcare system. Our concerns with our healthcare system can be drawn back to issues in our food system as far back as soil health. Our principles are simple: eat real foods, buy locally, and cook your own meals.
The Yes2Meat Team
Brian Sanders, Founder
Colin Stuckert, Founder
Miranda MS, LN - Chief Nutritionist & Editor
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