As we age, our bodies naturally lose muscle, strength, and energy. That’s why protein becomes more important after 40 — and critical after 50.
Here is a great guideline for you regarding nutrition in 25 statements!
1. The nutrient density of red meats and eggs is unmatched. Anyone telling you otherwise isn't interested in your health.
2. The best time to eat carbs is around workouts, and the best source is from whole foods like fruit and raw honey.
3. A relationship with a local farmer/rancher will do more for your health than your doctor.
4. Fruit juices are stripped of fiber, speeding up the absorption of sugar into the bloodstream. Your body can't tell the difference between juice and a can of Coke.
5. Processed foods cause massive blood sugar spikes, and like a drug addict, this requires more and more insulin leading to insulin resistance, inflammation, and eventually chronic disease.
6. The experts and government health agencies recommend 50 g of protein a day. This will keep you alive, but it isn't optimal living.
7. You have 2 brains, and the one in your gut does more for the one between your ears than you think.
8. Your ancestors didn't eat something new every night, yet you're surprised you feel like garbage without any nutritional routine.
9. If they want you to eat something and viciously attack the alternative, someone is making a lot of money from it. Always question motives.
10. If you eat bread, make it sourdough, as it helps feed the good bacteria in your gut.
11. Cooking at home is good for your family, your budget, and your health.
12. Eat a high-protein lunch, and you won't need the afternoon coffee that's killing your sleep.
13. Fruits and vegetables now carry significantly less minerals due to declining soil quality.
14. Poor soil quality results in a lack of magnesium in most diets, impacting sleep, recovery, and mental health, and they would benefit from supplementation.
15. A high protein diet slows digestion, which helps manage sugar levels, improves satiation (fullness), and burns up to an extra 25% of its calories through the thermic effect of food. Eat more protein.
16. Winter is coming, and your ability to get adequate vitamin D from the sun alone will be a challenge without supplementation.
17. Commit to 32oz water first thing in the morning and for the first hour of your day before taking that first sip of coffee.
18. Fermented foods and bone broth will do more for your gut health than a TUMS or another acid reflux medication that are simply bandaid solutions.
19. You assume you're always hungry when really you're chronically dehydrated and in an unconscious habitual eating pattern.
20. No matter the restaurant their priority is to stay in business and make a profit, so it's likely they'll serve you cheap carbs as the largest portion of your meal and cook in cheap oils. To take control of your health, eat at home.
21. Your gut needs to rest. Stop filling it up for 14-16 hours a day and then complaining you can't sleep. Try an 8-10 hour eating window cutting if off at least 2 hours before bed.
22. A low-protein breakfast and lunch are what is making you sluggish and tired in the afternoon.
23 What you're eating is making you stressed and because you're stressed you eat. Break the cycle.
24. You would feel 10x better by simply committing to whole foods for 1 week.
25. A calorie deficit without adequate protein will cause you to lose weight, but that weight loss will be in part to the loss of muscle, decreasing your overall metabolism. You need protein.
26. Longterm nutritional success is built on a sustainable system, not a diet.
Want more nutrition guidelines, check out our Resources Page on http://www.aimchealthsolutions.com
When it comes to protein supplements, protein isolate, and protein concentrate are two of the most common forms. They both provide high-quality protein, but they differ in terms of processing, protein content, and other nutrients.
Here's a breakdown of the main differences between protein isolate and protein concentrate:
Protein isolate is a more refined form of protein. It undergoes additional processing to remove much of the fat, carbohydrates, and other components, leaving a higher concentration of protein.
Protein Content:
Protein isolates typically contain 90% or more protein by weight. The higher protein content is one of the primary advantages of isolates, especially for those looking to maximize protein intake with minimal additional calories from fat or carbs.
Processing:
Protein isolates go through more extensive filtration processes (e.g., cross-flow microfiltration or ion exchange), which removes most of the fat and carbs, including lactose, making it a better choice for those with lactose sensitivity.
Calories and Macronutrients:
Protein isolates are generally lower in fat and carbohydrates compared to concentrates. For example, whey protein isolate typically contains 1–3 grams of fat and 1–3 grams of carbs per serving.
Taste and Texture:
Because protein isolates are more refined, they often have a cleaner taste but can be more chalky or less creamy than concentrates. This can vary depending on the brand and formulation.
Lactose Content:
Protein isolates have significantly less lactose compared to concentrates, making them a better option for individuals who are lactose intolerant.
Best For:
People who need a higher protein intake (e.g., athletes, bodybuilders).
Those who want to minimize carbs and fats.
Individuals who are lactose sensitive or intolerant.
Protein concentrate is a less refined form of protein. It contains a higher percentage of fat, carbohydrates, and other bioactive compounds in addition to protein.
Protein Content:
Protein concentrates typically contain 70%–80% protein by weight (sometimes up to 85% for higher-end concentrates). The remaining 15%–30% includes fats, carbs, and some other components.
Processing:
Protein concentrates undergo less processing than isolates. They are made by filtering the source protein (e.g., whey, soy, pea), and the result retains more of the natural nutrients, including fats and carbs, as well as lactose.
Calories and Macronutrients:
Protein concentrates tend to be higher in fat and carbs. For example, whey protein concentrate might have 4–6 grams of fat and 3–5 grams of carbs per serving.
Taste and Texture:
Because they contain more fat, concentrates usually have a richer, creamier texture and better taste than isolates. The extra fat also enhances the flavor, making them a good option for those who prefer a more indulgent protein shake.
Lactose Content:
Concentrates have more lactose than isolates, so they may cause digestive discomfort for people who are lactose intolerant.
Best For:
People who want better taste and texture in their shakes.
Those who are looking for a less processed protein source.
Individuals who don’t mind consuming a few extra calories from fats and carbs.
More cost-effective option for those on a budget.
The choice between protein isolates and protein concentrate depends on your goals, dietary needs, and personal preferences:
Choose Protein Isolate If:
You want a higher protein content with minimal fat and carbs.
You're lactose intolerant or have digestive issues with dairy.
You're on a low-carb or ketogenic diet.
You’re trying to maximize protein intake without excess calories.
Choose Protein Concentrate If:
You’re looking for a better-tasting and creamier protein shake.
You don't mind a bit of extra fat and carbs in your diet.
You’re on a budget, as concentrates are often cheaper.
You prefer less processed protein sources and don’t mind some additional nutrients.
Both protein isolates and concentrates are excellent sources of protein, but they serve slightly different purposes. Isolates are best for those looking for a leaner protein source with minimal fat and carbs, while concentrates offer a more natural, nutrient-dense option that may be better for those who enjoy a richer taste and don't mind extra calories.
Ultimately, it’s about aligning your protein choice with your health goals, budget, and dietary preferences.
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