Episode 143. Rattling Another Protein Myth

Apr 8, 2019 | 0 comments

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

Show Notes

Think protein is the macronutrient that satisfies best? Think again. Scott shares peer-reviewed scientific research that says differently.

 

Recent science refutes paleo dogma

  • Short chain fatty acids (SCFA) produced by the gut provide a number of positive effects on health, notably reduction in Type II diabetes, obesity and heart disease.
  • SCFA influence hunger, size of appetite and cravings.
  • Acetate, propionate and butyrate are the short chain fatty acids produced in the gut.
  • High-fiber foods are linked to an increase in SCFA.
    Fruits and vegetables contain fiber. Animal proteins don’t.

“Evidence suggests that for most of history [humans] consumed more indigestible plant material, such as grasses, sedges and tubers, than is present in a typical western-style diet (>100 g per day dietary fibre compared with <15 g per day in the average modern-day diet)…” – International Journal of Obesity

  • This study contradicts paleo dogma.
    The more fiber you eat, the less you eat overall.
  • Evidence suggests that colonic propionate production helps reduce the amounts we eat and may curb reward-based eating.
  • Data from a 2015 study published in Gut show that increasing [the amount of] colonic propionate prevents [further] weight gain in overweight adults.
  • High fiber diets help automatically protect against over-eating.
  • Science disagrees with gym-floor folklore about which foods satiate best.

[References]

Byrne CS, et al. “The role of short chain fatty acids in appetite regulation and energy homeostasis.” International Journal of Obesity. 2015 Sep; 39(9): 1331–1338.

 

Byrne CS, et al. “Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy food.” American Journal of Clinical Nutrition. 2016 Jul; 104(1): 5–14.

 

Chambers ES, et al.  “Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults.” Gut. 2015 Nov;64(11):1744-54.

 

Lin HV, et al. “Butyrate and propionate protect against diet-induced obesity and regulate gut hormones via free fatty acid receptor 3-independent mechanisms.” Public Library of Science PLosOne. 2012;7(4):e35240.

 

Diet Resources by Scott

Lean Without Trying

The Cycle Diet

Do you want to enjoy food
without “worrying” about it?

Get an entire module of “Food Freedom” as a Free Email Course
100% Free. No Credit Card Required.

Where should I send your book?

Just tell me where to send you the five strategies. (Your copy comes in PDF form.)

Awesome! Check your email to get the opt-in link!

Powerlifting Bench Press Course


Sign up to get Kevin's EXACT Bench Press Training Programming as he Preps for the Championship!

You have Successfully Subscribed!

The Innervation Primer... FREE!

Let me know your email address so I know where to send it. I will never spam or share your address.

Success! Check your email for your confirmation link. :)

Get the Powerlifitng Course

(Just let us know your email address so we know where to send the course.)

You have Successfully Subscribed!

The Innervation Primer... FREE!

Let me know your name and email address and I'll send it over!

You have Successfully Subscribed!

The Abel Starter Set... FREE!

Let me know your name and email address and I'll send it over!

You have Successfully Subscribed!

The Base Hit Strategy Article Series

Let me know your name and email address and I'll send it over -- totally free.

You have Successfully Subscribed!

Free Bulking Meal Plans

Let me know your name and email address and I'll send them over -- totally free.

You have Successfully Subscribed!

Where should I send it?

Let me know your name and email address and I'll send it over!

Success! Check your email for the confirmation!

Where should I send them?

I'll send you the formatted workouts in PDF format.

You have Successfully Subscribed!

Exclusive Access

Exclusive Access

Let me know your name and email address and I'll send you the first lesson!

Success! Check your email for the confirmation!