Hak Wan

@drjamesdinic Is whey protein powder recommended??

The Protein RDA of 0.8 g/kg is TOO LOW! Old RDA for Protein Intake: - Estimated average requirement (EAR) = 0.66 g/kg - Old RDA for protein (safety margin) = 0.8 g/kg Updated Protein Recommendations: - Re-analysis of nitrogen data + indicator amino acid oxidation (IAAO) studies: 0.91–1.0 g/kg - Population minimal safe intake: 1.2 g/kg Problems with the RDA of 0.8 g/kg of protein per day: - Overestimated nitrogen intake - Underestimated nitrogen losses (undercollected losses in stool, urine, hair, and skin) The traditional RDA of 0.8 g/kg body weight/day (established decades ago) is now widely viewed as too low to maintain protein balance in healthy adults when evaluated with more precise methods like indicator amino acid oxidation (IAAO) using phenylalanine as the indicator. These modern techniques reveal that the old nitrogen balance (NBAL) approach systematically underestimated requirements. History and Pitfalls of the Old 0.8 g/kg RDA The current official RDA (0.8 g/kg/day, or ~0.83 g/kg in some FAO/WHO references) stems primarily from a 2003 meta-analysis of nitrogen balance studies in healthy adults. That analysis used single linear regression fitted to zero nitrogen balance and produced an estimated average requirement (EAR) of 0.66 g/kg/day and an RDA of 0.8 g/kg/day. Full reference: Rand WM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr. 2003 Jan;77(1):109–27. pubmed.ncbi.nlm.nih.gov/12499330/ Major pitfalls of nitrogen balance: It tends to overestimate nitrogen intake and underestimate losses (e.g., unmeasured skin, hair, miscellaneous losses; incomplete collection of urine/feces). The biological response to protein intake is not linear; efficiency of utilization decreases as you approach balance, so a single straight-line regression to zero balance underestimates the true breakpoint. Short-term adaptation periods and technical difficulties lead to overly positive balances at lower intakes. When the same historical nitrogen balance data are re-analyzed with the more biologically appropriate two-phase (biphasic) linear regression model, the mean requirement rises to ~0.91 g/kg/day and the safe (population) level to ~0.99–1.0 g/kg/day. This reanalysis was a key step showing the original linear model was flawed. Full reference: Discussed in Humayun et al. (2007) and Elango et al. reviews. Better Evidence from Indicator Amino Acid Oxidation (IAAO) The IAAO technique (using stable isotopes like L-[1-¹³C]phenylalanine) is considered more accurate and minimally invasive. It measures the oxidation of an indicator amino acid across graded protein intakes; oxidation drops until the protein requirement is met, then plateaus. A landmark 2007 IAAO study in young healthy men found: - Mean (EAR) protein requirement = 0.93 g/kg/day - Population-safe RDA (upper 95% CI) = 1.2 g/kg/day These values are 41% and 50% higher than the old 0.66/0.8 g/kg figures. The IAAO-derived requirement matched closely with the biphasic reanalysis of nitrogen balance data. Full reference: Humayun MA, Elango R, Ball RO, Pencharz PB. Reevaluation of the protein requirement in young men with the indicator amino acid oxidation technique. Am J Clin Nutr. 2007 Oct;86(4):995–1002. doi.org/10.1093/ajcn/8… Subsequent IAAO studies in older adults, pregnant women, athletes, etc., consistently show similar or higher needs, confirming the old RDA is inadequate for true protein balance (maintenance of whole-body protein synthesis without excess oxidation). 1.2 g/kg/day is the evidence-based bare-minimum “population-safe” intake (covering ~97.5% of healthy adults per IAAO). 1.2 g/kg is the practical minimum floor for a margin of safety, especially with aging, stress, or activity. Intakes below this risk subtle negative protein balance over time. Optimal Intake from Meta-Analyses of RCTs (Muscle Mass, Strength, etc.) Multiple meta-analyses of randomized controlled trials (RCTs) in humans show the greatest benefits for muscle/lean mass gains, strength, and body composition occur in the 1.6–2.2 g/kg/day range (particularly when combined with resistance training). A highly cited 2018 systematic review/meta-analysis/meta-regression (49 studies, 1,863 participants) found: Protein supplementation significantly boosted resistance-training-induced gains in fat-free mass (FFM), strength (1RM), and muscle fiber/mid-femur cross-sectional area. Benefits plateaued at a total daily protein intake of ~1.62 g/kg/day (breakpoint; 95% CI 1.03–2.20 g/kg/day). No further gains in FFM occurred beyond this level. Effects were stronger in resistance-trained individuals and younger adults; age blunted the response slightly. Full reference: Morton RW, Murphy KT, McKellar SR, et al. Br J Sports Med. 2018 Mar;52(6):376–384. bjsm.bmj.com/content/52/6/3… A 2022 meta-analysis (74 RCTs) similarly found additional protein enhanced lean body mass gains during resistance exercise (strongest at ≥1.6 g/kg/day in younger adults and 1.2–1.59 g/kg/day in older adults), with modest strength benefits and minimal effects on physical function/handgrip. Full reference: Nunes EA, et al. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795–810. pmc.ncbi.nlm.nih.gov/articles/PMC89… These “optimal” benefits include greater muscle protein synthesis, lean mass accretion, strength gains, and better preservation of muscle during weight loss. Higher Protein Intakes (>1.5–2.2+ g/kg) and Additional Benefits: Studies and reviews show intakes above 1.5–2.2 g/kg can further improve: - Satiety and ad libitum calorie reduction (leading to easier fat loss) - Lean mass preservation during weight loss - Thermogenesis and overall body composition Multiple RCTs and meta-analyses confirm higher-protein diets (often 1.2–1.6+ g/kg or 25–30%+ of calories) increase fullness, reduce subsequent intake, preserve lean mass, and enhance fat loss compared with standard-protein diets. Supporting review: Moon J, Koh G. J Obes Metab Syndr. 2020;29(3):166–173. pmc.ncbi.nlm.nih.gov/articles/PMC75… Acid-Base Concerns Above ~0.8 g/kg and Bicarbonate Supplementation Higher animal protein intakes (or animal/plant protein powder) increase the dietary acid load in the body leading to: Mild low-grade metabolic acidosis Increased urinary calcium excretion Increased bone breakdown markers Decreased bone formation markers Negative calcium balance (if calcium intakes are < ~550–1,200 mg/day) Losses of calcium in amounts that physiologically can only come from structural bone Possible worsening of bone health Worsening nitrogen balance Possible joint/back pain Possible decrease in muscle strength Hyperfiltration at the kidney and possibly increased progression of kidney function decline Increased urinary albumin Increased urinary losses of immunoglobulins and ceruloplasmin Increased urinary supersaturation of uric acid and oxalate (potential kidney stone risk) Increased interstitial and lymph fluid acidity, potentially affecting cellular receptor function and immune function The low-grade acidosis can start at protein intakes >0.8 g/kg, becoming more pronounced at ≥1.5 g/kg/day. A compensatory increase in intestinal calcium absorption occurs when moving from low (~0.8–1.0 g/kg) to higher protein intakes. However, this does not consistently offset increased urinary calcium losses when moving from normal (~1 g/kg) to higher intakes, leading to worsened calcium balance in many comparisons. Summary For most healthy people, 1.2 g/kg is a minimum floor (with ~1.6 g/kg often optimal for active individuals seeking muscle and strength gains). Higher intakes (up to ~2.2 g/kg) offer additional benefits for satiety, body composition, and performance during training or dieting. Above 0.8 g/kg of protein per day, higher calcium intakes (at least 550 mg but sometimes as high as 1,200–1,500 mg) and sodium/potassium bicarbonate intake (~2–2.5 grams of Na/K bicarbonate with every animal-based meal) helps to offset the acid load and negative calcium balance from high-protein diets. pubmed.ncbi.nlm.nih.gov/6320628/ AND pubmed.ncbi.nlm.nih.gov/12148098/ AND sciencedirect.com/science/articl… AND pubmed.ncbi.nlm.nih.gov/228816/ AND pubmed.ncbi.nlm.nih.gov/15292308/ AND pubmed.ncbi.nlm.nih.gov/11446566/ AND pubmed.ncbi.nlm.nih.gov/10084594/ AND pubmed.ncbi.nlm.nih.gov/2826524/ AND pubmed.ncbi.nlm.nih.gov/9635066/ AND pubmed.ncbi.nlm.nih.gov/573189/

As a medical school professor, I tell my students: sitting is the new smoking. But here is the prescription no one expected. A massive new study tracking 15,327 adults with Fitbits over years just proved that as few as 1,700 extra daily steps can offset the metabolic damage of sitting 14 hours a day. The numbers are striking: - 1,700 steps offset obesity and fatty liver risk - 2,200 steps offset hypertension and sleep apnea - 5,300 steps offset diabetes risk - 5,500 steps offset COPD risk But here is what stopped me cold: NO amount of walking fully offset heart failure risk at 14 hours of sitting. The damage to your cardiovascular system from prolonged sedentary behavior has a ceiling that steps alone cannot fix. This is metabolic dysfunction in action. Your body was not designed for desk-bound living, and the damage cascades through every organ system. The fix is not just "walk more." It is SIT LESS. And that distinction matters. Full breakdown coming on the Health Longevity Secrets podcast. Source: nature.com/articles/s4146… #MetabolicHealth #SedentaryLifestyle #DailySteps #ChronicDisease #Longevity

Hoy he visitado junto a @leijun, @Xiaomi, una exhibición de los productos más innovadores de su marca. Le he trasladado que España ofrece un ecosistema industrial y logístico competitivo para proyectos de cooperación tecnológica al más alto nivel entre empresas chinas y españolas. Tenemos talento, fiabilidad y oportunidades de futuro.

@BrandonLuuMD Any side effects for high dose creatine??

High-dose creatine (0.35 g/kg) partially reversed sleep deprivation-related cognitive and metabolic changes. ↑ word memory: +10% ↑ processing speed: language +29%, logic +16%, numeric +24% Some measures even outperformed wake baseline.

One type of fiber isn't enough. Your gut microbiome is a city with thousands of different jobs. Inulin (from onions) feeds one group, while pectin (from apples) feeds another. The goal is diversity - eating across the fiber spectrum to ensure a robust, resilient immune system. #GutHealth #Prebiotics #Microbiome #HealthyEating

VikTory (Viktoria Hofstaedter)

President Trump: 🇺🇸🇨🇳 I put a Hundred Percent Tariff on all Chinese cars coming in. They're destroying Europe because they're taking away so much business from Mercedes and BMW, et cetera. And we don't have any Chinese cars in our country because they would have destroyed General Motors, Ford. They would have destroyed these companies if they did it. So I put 100% tariff on, and in all fairness to Biden, he allowed it to stay on, which is shocking to me. It's one of the things, it's about the only thing he did good.

BREAKING 🚨 Mojtaba Khamenei to the White House: “You begged for a ceasefire to reload — we allowed it to expose your weakness.” “Whatever you bring in two weeks, we’ll wipe out in two days. Our missile and drone power won’t run out for 10 years. For every loss, we replace it a thousand times over.” “We won’t wait. Tel Aviv will be hit with full force — no energy center will remain operational.” ⚠️ Final warning: “No more truces. No negotiations. It’s victory or martyrdom.” Reports claim up to 10,000 missiles ready for major targets. “If you return, we return — and God is with us.”

@gsmferrari Can you label 🏷️ Wave 1 🌊 Wave III

$SPX : on va certainement venir combler ce GAP haussier la semaine prochaine, il se trouve 3% plus bas.

The U.S. President complains that China is refusing to buy Venezuelan and American oil. Trump: China can send its ships to us or to Venezuela, and we made it very clear to them: buy from Venezuela.

🚨 THE BLOCKADE IS OFFICIAL! The US military announces a Naval blockade on the Strait of Hormuz will COMMENCE at 10AM ET tomorrow morning at the direction of President Trump 47 has all the cards. Confirmed. CENTCOM: "The blockade will be enforced impartially against vessels of all nations entering or departing Iranian ports and coastal areas, including all Iranian ports on the Arabian Gulf and Gulf of Oman. CENTCOM forces will not impede freedom of navigation for vessels transiting the Strait of Hormuz to and from non-Iranian ports." 🇺🇸🇺🇸🇺🇸

Europa puede parecer pequeña en un mapa. Pero su peso es decisivo, y su unidad es garantía de estabilidad y prosperidad en el mundo. Un mundo que no se entiende sin China. Si en el pasado China y Europa supieron prosperar juntas, no hay razón para no volver a hacerlo. Estamos llamados a entendernos.

这就是真实的中国！游客去颐和园偶遇西班牙首相，现场没有进行管控，只是有安保人员随行，吸引了很多游客围观！这是西班牙首相4年4度访华！哪个大国做得到？

Irans diplomatic corps say that Netanyahu and Kushner sabotage the peace deal in the 11th hour. Pay close attention to the expression on Jared Kushner’s face. He is extremely happy..

⛔️The Crown Prince of Abu Dhabi, Khalid bin Zayed, has arrived in China to establish trade and security mechanisms now that China will take charge of providing security to the Middle East‼️

In a global fuel shock, working with international partners helps keep fuel flowing at home. This week, I’ll meet with the leaders of Brunei and Malaysia, building on last week’s successful deal with Singapore.

J.D. Vance: "Open the Strait of Hormuz unconditionally so that we do not invade you." ​Abbas Araghchi: "The strait will not be opened until Iran's 11 trillion rials in frozen assets are released."

MASSIVE : Trump gets huge SHOCK from Australian PM Anthony Albanese 🔥 🇺🇸 Trump at 8:00 –– "We have allies who will help the US Navy blockade the Strait of Hormuz by sending their warships" 🇦🇺 Albanese at 11:00 –– "Australia won't join US naval blockade of the Strait of Hormuz because we need peace that lasts. And we need stable fuel prices. We don't need wars" 🫡 Trump getting isolated by his loyal allies is something no one saw it coming