Please excuse this temporary digression from my autobiographical narrative, but I felt it was especially pertinent and relevant to our ongoing discussion of optimal health, peak performance and maximum health span.

As I shared a few weeks ago, the explosion of weight loss drugs has dramatically impacted the price of whey protein isolate. As has been well documented, a major drawback to the dramatic weight loss people experience with these drugs is a 40% or more loss of muscle (lean body mass). The single most powerful facilitator of protein synthesis (muscle building) is protein – the higher the quality of the protein (for best results it must be complete animal protein), the more effective and powerful the protein synthesis. For decades, the gold standard was whole eggs. Then, in the 1990’s, with the Canadian invention of the cool temperature process called cross flow micro filtering, we had a new champion: whey protein isolate. Because nothing builds muscle (lean body mass) like whey protein isolate, over the last 2 years, the price of whey protein isolate has skyrocketed.

This weekend, in the Financial Times, there was a full-page article titled, "How protein took over the world." Turns out, as the article reported, there have been 2 phases to an increased emphasis on protein in people’s diets. The first goes back decades to athletes, body builders and strength athletes. This was a minor market. Then, as I shared, the GLP-1 dramatic weight loss drugs such as Ozempic and Wegovy. This was the phase two explosion and a major game and price changer. Now, it seems, we have phase 3: the protein craze. It seems that the word “protein” gives foods — even ultra-processed foods a “health halo.” You get an inkling just how much the “protein craze” has impacted the public’s consciousness when you see products such as the Kardashian’s “Protein Popcorn."

As we have discussed but for the sake of review, a reasonable guide for quality protein intake is one gram of high-quality animal protein per pound of body weight per day. Hard training athletes including high school, college and professionals can safely and effectively utilize 2 to 3 times this amount.

Now there are a couple of major points I want to make. Protein is for building and recovery. But protein is a lousy source of fuel. Our body’s preferred fuel source going back millions of years is healthy fat. As a review, there are 3 kinds of healthy fat: Super Omega-3 Plus Fish Oil (I do 10 capsules every day), mono-unsaturated fat like olive oil and avocado oil (I do 9 tablespoons of avocado oil every day), and saturated fat.

Saturated fat was first demonized by Ancel Keys in 1953. A high saturated fat intake combined with a good volume of aerobic exercise are the 2 most effective way to raise your HDL cholesterol (my HDL is 111) – your good cholesterol – the cholesterol that keeps your arteries squeaky clean. Bring on the bacon.

The moral of the story – you need to eat enough healthy fat every meal, every day to supply all of your body’s fuel needs and thus spare your invaluable high-quality protein to build your lean body mass (muscles, bones, organs and the fluids of your body.) If you are eating clean and working out but steadily losing muscle, you are simply not eating enough healthy fat. At least 50% of all the calories I eat every day are healthy fats. Some non-westernized Eskimo diets are 80-90% fat and these people have no heart disease, cancer or Alzheimer’s. And healthy fats burn absolutely clean.

Another major point: sugar blocks protein synthesis, in other words, sugar blocks your body’s ability to build muscle. Which just one of many reasons why protein bars (essentially candy bars) are not a good choice. And, as was proven at the University of Texas, artificial sweeteners are more fattening than sugar.

Just a reminder that probably won’t make me any friends, alcohol in any form is distilled sugar. Alcohol in any form kills brain cells by the thousands. FYI, brain cells never regenerate. They are gone forever. The number one reason I have not had a drop of alcohol in over 50 years.

We have discussed high-quality protein and healthy fats, that leaves carbs. The only reason we need carbs is fiber. There are no essential carbs. Oatmeal is concentrated sugar. There is more sugar is a cup of steamed brown rice than in a 12 ounce can of Classic Coca-Cola.

Because real, high-quality protein is expensive, a lot of proteins added to the new “high protein foods” are poor quality plant-based proteins like pea protein and soy protein. Add inferior proteins to ultra-processed food and the result is toxic junk food.

If you want a high-quality day, start your day with a JDD shake. Enhance the quality of your shake with healthy fat like olive oil, avocado oil, and/or a half or whole fresh avocado. A perfect breakfast for your kids and/or grand kids.

A second ideal JDD shake window is post workout. We have a window of somewhere between 30 and 60 minutes when our body most efficiently and effectively absorbs and assimilates protein after our workout. If we want to really kick-start our recovery and muscle-building, drink a full JDD shake as soon as you get done with your workout. If you want to make your JDD shake even more effective, add a teaspoon of creatine monohydrate to every shake. Within less than a week, you will notice both more energy plus more strength and tone.

As most of us have heard, we are what we eat (or drink). If we consistently eat and drink clean, high-quality foods like JDD shakes, pasture-raised eggs and unprocessed bacon, wild-caught salmon, grass-fed beef, avocadoes and lots of pure water. Over time, you will look great, feel great and enjoy a crystal clear mind for literally decades. And especially avoid protein popcorn!

Again, thank you for your support. I wish you and your family the very best of health.
Joe

Start your day with a JDD protein shake like Joe!