3 Reasons Why You Should Never Eat too Much Plant Protein

John: Alright! This is John Kohler with okraw.com.
Today we have another exciting episode for you. I got a friend here, Robert Cheeke on
and he’s known as a vegan bodybuilder, look at this guys, man, he’s rocked, I mean you
can compare mine to his. Alright, well he’s like at least twice my size. But I don’t work
out, he works out like all the time, but anyways so we’re going to talk about very important
stuff here that’s important to both of us. It’s protein!
Robert Cheeke: Protein! John: You know, animal protein, plant protein,
yes there’s a difference but we both believe that you can get too much protein on your
diet and in this video Robert’s going to explain three reasons why too much plant protein is
not good. Robert, before we get into talking about plant protein let’s talk about some
of the problems with animal protein especially for people that are into bodybuilding and
gaining muscle and all this kind stuff, like why is too much protein from animals not good?
What does the research say? Robert Cheeke: Great, well we know that more
is not better, a lot of protein, especially animal protein can have numerous adverse effects
on health from kidney problems to liver problems to damage of endothelial cells to plaque buildup
in arteries to obviously heart problems and restriction of blood flow, organ failure in
some cases, kidney stones, we’ve seen that it can increase risk of cancer, we know it’s
from the China study, high levels of animal protein can create cancer to grow and turn
on cancer growth and we can see this in controlled studies where you can decrease animal protein
consumption and slow down that growth. So it also just has a lot of baggage. Protein
has a lot of baggage with it, it comes from animal foods that are typical thousands of
calories per pound, I think meat’s a couple thousand calories per pound, it leads to a
lot of excess weight gain, a lot of processed food consumption, a lot of feeling tired and
lethargic and heavy and full and not really energized. Of course it has all kinds of environmental
implications as well. But just speaking just purely from a health standpoint, it has ability
to negatively impact organs, arteries, energy levels, body weight, bone density, overall
health and for the most part should be avoided at all costs.
John: Wow, yeah but I mean a lot of bodybuilders, Robert, like use a lot of protein and I know
you as a vegan bodybuilder you don’t do animal protein but I know back in the day you did
a lot of like plant based proteins. Did those extra proteins really help you to build some
of that muscle you got there? Like all your isolated soy or whatever kind of proteins
you had? Robert Cheeke: For a while I thought it did.
I’ve been a vegan since 1995, bodybuilding in some capacity on and off since about 2000
and at the time, yeah I was eating, drinking I guess, 6 protein drinks a day, 4 protein
drinks a day, sometimes 4 or 5 protein bars a day. I thought it was working, I got pretty
strong but I was also very bloated, I felt very heavy, very tired. I was up to 195 pounds,
when I became vegan I was only 120 pounds, a 15 year old kid. So I thought it worked
pretty well. But in 2012 when inspired by Forks over Knives
and Doctor T. Colin Campbell’s plant based nutrition course through the Center of Nutrition
studies and through just my own reasons, being inspired by Campbell, [00:03:28] (unclear)
and others, I decided to stop all sport supplementation. The only supplement these days is vitamin
B12 that I’ve used since 2012 and I’ve actually been up to 205 pounds, bigger than I ever
was and I retired from bodybuilding 6 years ago, as a competitive bodybuilder.
So I thought protein was doing me a huge favor, building muscle I was getting strong, 195
pounds, great and then years after no protein powder consumption, no sport supplementation
over 200 pounds and strong than I’ve ever been. So from just the performance aspect
I’m not sure that those isolated proteins, those powders, those supplements were really
that beneficial. John: Wow, so you’re actually stronger now
eating a whole foods, plant based diet than you were on those powders and why do you think
that is? Robert Cheeke: Well, I think at the end of
the day we have to look at the net gain return on investment nutritionally. So here I am,
I mean we could even just do the math, count the numbers how many calories am I consuming
from all these protein drinks and how many calories am I depriving myself from eating
healthier foods? What if I ate complex carbohydrates, whole
plant foods- fruits, vegetables, nuts, grains, seeds, legumes, in a balanced capacity aiming
for the foods that provide the highest net gain nutrition, the highest amount in my own
estimation or what I learned from books that will provide the highest amount of antioxidants,
vitamins, minerals, phytonutrients, nitrate oxide, to keep the blood flowing smooth which
is great for exercise and lifting weights. That’s what I think I should have been focusing
on back them. John: You were missing?
Robert Cheeke: I think I was missing because I was focusing on…
John: A lot of protein. Robert Cheeke: Tofu hot dogs, and that’s the
thing, and I want to be clear, I wasn’t just using a lot of supplement, I was focused on
high protein foods. John: Such as?
Robert Cheeke: Where now, oh I was eating tofu everything, soy everything, I mean I
ate 18 tofu hot dogs in a day one time. That’s a lot.
John: That’s a lot. Robert Cheeke: So I was eating just packaged,
processed isolated deli slices, hot dogs, tofu, tempeh, saytan, all of that stuff, as
much as I could. I thought more was better. There wasn’t room for a lot of fruits or vegetables.
In fact, in main stream bodybuilding they encourage you to not eat fruit, fruit will
make you fat, don’t eat fruit. I was like that’s my favorite food, I have to go without
it as a bodybuilder. So that’s what I did and these days, and I think this is important,
these days I don’t even seek out tofu, tempeh, these types of foods. Not only do I avoid
all sports supplements, protein powders and the like, these days I also do even seek out
high protein foods, not at all. I just, I’m fine.
John: Just eat stuff. Robert Cheeke: Yeah, I love all types of fruits
and I eat potatoes and yams and beans and lentils and rice and quinoa and leafy greens
and exotic fruits and common fruits, berries, mango, bananas, whatever. That’s what I eat
without any kind of emphasis and I’ve been bigger and stronger.
John: Bigger and stronger. Robert Cheeke: Yeah, bigger and stronger than
I’ve ever been, putting up as high as 330 pounds on decline barbell bench press, free
weight exercises, pressing 120 pound dumbbells in each hand.
John: Wow, that’s impressive. Robert Cheeke: I’m not that big of a guy,
I’m about 190 pounds as we’re sitting here today, I’ve been as high as 205 a couple months
ago. So, but I’ve been able to build all that, maintain all that, build strength all just
with real food. John: Wow, that’s awesome. So next I want
to talk about the three reasons why too much plant protein, because you guys know animal
proteins not good, but as I was amazed to discover that even plant protein could be
bad. So Robert why are three reasons why it’s too much plant protein not good for us.
Robert Cheeke: Yeah, so what I believe is that since Dr. Michael Greger from nutritionfacts.org
and how not to die and many other experts too suggest that we eat even as vegetarians,
we get 2 to 6 times more protein than we need. So right off the bat here is a nutrient that
everybody’s focused on, everyone’s focused on protein, something that we get an exorbitant
amount of. That’s already a kind of a cause for alarm.
So why do we need to eat more of something that everyone eats too much of and most people
that we know, just statistically most people we know are either overweight or have some
kind of diet related health issues that often times protein consumption, large protein consumption
is a culprit. So right off the bat most of us eat too much of it, so why would we want
to add a whole lot more. John: So that’s reason one.
Robert Cheeke: Yeah, reason number one. John: We already get too much.
Robert Cheeke: Yeah, we already get too much and I don’t think more is better. To support
that I kind of, number two I guess here is if more were better than a bunch of protein
would be great for our skin, our organs our energy levels, all these things. Turns out
that’s not the case. Excess protein can have adverse effects on, as I mentioned earlier,
kidney’s, liver, other organs, bone density, energy levels of course, it sucks a lot of
energy from us to have to have to digest and process heavy protein rich foods where a lot
of lighter foods, plant based foods are so much easier to digest and have a higher return
on investment as far as energy. So as I was saying if more were better than
that would be a great thing, just pile on the protein, take on more and more and more,
but that’s not the case and so that’s another alarming reason to avoid protein, even plant
protein because imagine consuming exorbitant of plant protein and how that has to be digested,
even if it doesn’t create the artery build up, the plaque buildup that animal protein
does, which I don’t know if it does. It still sucks a lot of energy from us and replaces
the calories that should be coming from some other foods, so that is another reason to
stay away from large amounts of plant protein, including supplementation and isolated nutrients.
John:So that’d be number three, reason number three if you’re eating all this extra protein
you’re not able to eat like other high carbohydrate foods to get your calories from right?
Robert Cheeke: Exactly, and that’s one of the things I think is most compelling and
because when we focus on high protein foods, we miss out on high complex carbohydrate foods
that contain all the micronutrients, vitamins, minerals, antioxidants, fiber, water, nitrite
oxide, all of that stuff that’s really, really great for us and as we know protein is the
least efficient source of energy. So people say oh I’m, became vegan or vegetarian,
I’m tired I didn’t, need more protein. That’s not going to give you energy, it might make
you feel heavy and full and some people miss that from eating really heavy animal based
foods, but you can get that same feeling from eating nutrient dense, calorie dense satiating
plant foods too. So that very important number three compelling reason is that when we eat
a high protein diet we just simply miss out on better nutrition that’s found elsewhere
and that I think can not be overstated, understated or overlooked because it does play such a
big role. John: Right, I think the same thing about
high fat foods for example, if you’re eating a lot of high fat foods and a lot of your
calories come from fat instead of high healthy carbohydrate foods. Same thing, you can be
eating a lot of high carbohydrate foods like white bread, white potatoes and all this stuff
and you’re missing the boat in my opinion because now a lot of your calories are coming
from high carbohydrate foods but they’re not high nutrient density foods.
That’s why I think Robert is performing better now, lifting more because our bodies are a
holistic system, we just don’t need protein, we need protein and carbohydrates and fats
and waters and antioxidants and phytochemicals and vitamins and trace minerals and all these
are in nature’s proportions and we eat nature’s whole foods, of course the fruits and the
vegetables are the best at those. So Robert, what some like three top foods
that you like to eat that are whole foods that are a good balance food, rich in protein,
carbohydrates, nutrients, phytochemicals, vitamins and minerals?
Robert Cheeke: Well the funny thing is I don’t even think about foods like that anymore,
I don’t think about like what’s a good high protein plant food because I’m not even focused
on it. I would say something like walnuts, great at Omega 3 essential fats, great in
protein, it’s calorically dense, but I don’t even think that way.
But off the top of my head I would say beans and other legumes seem to be a great example
because they are filling, they’re about 500 calories per pound on average, they’re very
satiating, they have a good amount of carbohydrates in them, a good amount of protein in them,
a good amount of fiber in them, they’re a whole food. So foods, legumes I think are
a pretty good idea for that. As I mentioned walnuts are fantastic. I like
vegetables like yams and potatoes and sweet potatoes, you know usually the darker the
color the better I think, as far as the best nutrition, but those again, they’re very filling
foods, very heavy, very satiating and could be the great centerpiece of a meal and without
having to emphasis tofu or something that’s got to be added to it. I think the potato
and have some salad with it, have some vegetables with it, is a great way to go. So, I mean
broccoli probably fits into that category really well too. That’s the thing, there’s
so many foods, why point out just a few, I think eating a balanced diet, eating the foods
that you like that are whole plant based foods is a good way to go.
John: What about fruits? Like fruits for like bodybuilding. Think that’s a really good idea
or not so good of an idea. Robert Cheeke: Yeah, well when I first got
into this 15 years ago as a vegan bodybuilder they said no fruit, don’t eat fruit but that’s
my favorite thing to eat period is fruit. So I eat a lot of bananas, mangos, blueberries,
which I actually find to be really filling, blueberries can be really filling have a big
meal of blueberries, I like raspberries, melons, citrus fruits. I mean really, I eat a lot.
This is probably compared to you, but one time I counted I had 19 different fruits at
home. It was just really cool, persimmon, guava, more exotic stuff than just apples,
oranges and bananas. So I think that is a really good way to go because you get great
calories with water, fiber, vitamins, minerals, just great nutrition and I think fruits can
be a great bodybuilding food, avocado, coconut, bananas, really popular bodybuilding foods.
John: Awesome, awesome. So there you go, you guys have it why too much protein, whether
it’s animal or plant protein is not good and that you guys should focus on a whole plant
based food diet, rich in fruits and vegetables also includes some of those beans and legumes
like Robert was saying. So Robert, do you have any last comments that you’d like to
share with my audience today about this topic? Robert Cheeke: Yeah, well one of the things
I think is really important too is when we project this idea that vegans and vegetarians
need lots of protein, number one it’s completely inaccurate as we know from Doctor Michael
Greger who’s one of the best in the business that even vegetarians get up to 6 times more
protein than we need. Our nutritional requirement is so low, what 5 to 10 percent of our calories.
So when we present this idea to people, to our friends, our family, athletes, to other
people, that I think this gives a bad impression of, it makes a plant based diet which is as
good as it gets really makes it look deficient, oh you must need lots of extra protein to
go with that. Imagine a mainstream audience watching a major
sporting event and one of the star athletes is projected to be a vegan person, people
go crazy. Oh this guy is not going to have enough energy, he’s not going to be as strong,
he’s not going to be as big or as fast and this is the idea that gets filled into millions
of television homes then people are worried then about their children becoming vegetarian
or vegan, they’ll be deficient, they’ll be weak and I’m someone who went from 120 pounds
to 205 pounds, of course over many years, but clearly it wasn’t an issue. When I was
my biggest and my best I know had focus on protein, I didn’t care about it, I didn’t
think about it, I didn’t stress about it, I didn’t prioritize it, it just, it came from
eating enough calories of real food. John: Yeah, I mean, that’s important to me
too, if we eat enough food we’re going to get enough protein and you shouldn’t even
worry about it and don’t try to get excess protein, like I think vegan protein powders
are a big shame, what are your thoughts on vegan protein powders man?
Robert Cheeke: Yeah, at the end of the day protein powders started over in the 60’s or
70’s as by product of the dairy industry, it turned out to be a very great way to make
money and so there we had it, whey protein, protein casing, all kinds of muscle milk type
products and that obviously led to the boom of plant based supplements as well and again
I still think it gives the wrong idea especially even labeled vegan protein, it means oh okay
a vegan person must be deficient. John: Right.
Robert Cheeke: That’s the impression that it gives and I think that can be problematic,
misleading and not really accurate. John: I totally agree, so yeah. We get enough
protein and oh here’s another question Robert, so when somebody asks you or somebody asks
one of my viewers like and like somebody’s talking one of my viewers who’s a vegan and
somebody asked him like you’re not getting enough protein as a vegan what should they
say to the person? What’s the best comeback you can come up with?
Robert Cheeke: So someone comes up and says you’re not getting enough protein, is that
right? John: Yeah, yeah, yeah.
Robert Cheeke: Tell me, tell me all about protein, what do you know about protein, tell
me how much we need, what are the great sources of it, tell me about your protein consumption.
I don’t know, I would just, I think it’s just this thing that people don’t know a lot about,
they just assume, oh we just must have a lot of it, so please enlighten me, tell me how
much I should have- 400 grams of milk protein a day, what is this. So I think people will
then realize that it’s a little bit of a silly question, maybe I shouldn’t be asking everyone
that, because they themselves… John: They themselves don’t know the answer.
Robert Cheeke: They themselves don’t know and they may not know the health risks involved.
So, I mean part of me, part of me wants to get a little bit defensive and say okay tell
me about your cholesterol levels and tell me about what’s your…
John: Look at your phytonutrients from. Robert Cheeke: Yeah, you sort of want to answer
back like that, but I mostly say oh please tell me how much you think I should be having
and then the conversation gets started and you can just have a dialogue about it and
realize that maybe the person just doesn’t know a whole lot about it and…
John: They’re just listening to those sport casters on TV.
Robert Cheeke: It could be an opportunity for them to learn something, to try something
new. I was in that boat too where for a long time I was telling my followers on veganbodybuilding.com
eat a lot of protein, drink these plant based protein drinks and be as competitive as all
the other bodybuilders out there but as a vegan and make a stand and all this. Then
I just learned, I just learned more, I just learned from people like Dr. Campbell and
Forks over Knives and many others that this was not something I needed to focus on and
perhaps my advice was probably detrimental and could be harmful and I have to…
John: Own up to it. Robert Cheeke: Yeah, that’s something that
I helped spark that movement of the plant based supplement movement, I worked that industry
for 10 years. It was working through that industry that I think led me to realize that
it’s unnecessary and a lot of it is sales and marketing at the end of the day.
John: Right, well I’m glad you’re here and actually sharing this with people because
this makes you more of an advocate that we actually don’t need it because you’ve gone
through it all, you changed your ways and you’re not into this dogmatic approach that
we must do it because that’s what everybody else does and you’re stepping outside the
box and encouraging a whole plant based food diet which is what I recommend also.
Robert Cheeke: One more thought, this just came to me. I’ve said this to a number of
people in conversation recently, so one of the biggest fears out there is to give up
the protein powder, even plant based athletes who really get it, they really realize that
we don’t need a lot of protein, but they still do their insurance one a day, just for insurance,
just to have it, just to be safe. One of the hardest things to do, is just for people it
seems to let that go. My question is what do you have to lose? Are you on the Olympic
team? Do you have a 7 figure salary? Do you have an entire nation cheering for your success
that you represent? What could happen? What you lose one pound, you lose two pounds, you
lose a tiny bit of muscle? That doesn’t need to happen, obviously I gained muscle. So but
I think that’s important, that what do you have to lose?
John: People are scared. Or there’s fear based mentality.
Robert Cheeke: We’re not all hardcore professional athletes on TV every day with millions of
fans and big contracts and lots of pressure and money and all this kind of stuff, we’re
most of us just exercise of it, and why do all this extra protein drinks that are unnecessary,
it’s extra money, it’s extra time, it’s preventing ourselves from getting better nutrition elsewhere.
There’s all these reasons that say just give it up, you know, just give it up. What do
you have to lose? Mostly, just to try it for yourself. I tried it in 2012 and I haven’t
gone back, so if I can do it after being the like vegan bodybuilding guy for a decade,
doing that in all the early days, 6 protein drinks a day, then I think anyone who just
does the protein drink casually can also give that up.
John: Alright, so Robert last question for you actually, is how much protein does a person
need whether they’re just a normal person doing their daily stuff like I know a lot
of you guys are, versus somebody like you that really works out hard and does all that
stuff, like what’s the protein need that you would recommend for people out there?
Robert Cheeke: I am a believer in consuming 10 to 15 percent of your calories. So it’s
going to be different because I burn more calories than a lot of other people.
John: Yeah. Robert Cheeke: Because of my gender, age,
height, weight and very importantly my activity level. So I’m just going to need more calories.
Therefore I’m going to have more, overall protein. So I’m not saying oh you’re really
active bump it up to 20 percent of your diet or 25 percent.
John: 15 percent should max out. Robert Cheeke: Yeah, yeah because you just
eat more calories. John: So how many calories are you eating
right now? Robert Cheeke: I eat about 3600 a day.
John: So 15 percent would be how many? Robert Cheeke: It’s, I haven’t even done the
math, I mean, divided by four whatever, but I don’t, because I don’t care about it. I
don’t worry about the number of grams. It may turn out to be like 100 grams or so which
seems like a lot but when I’m eating thousands of calories that are mostly fruit and legumes
and some grains and leafy greens then protein’s going to be a small amount of that.
John: Yeah, so mainly if you’re just eating plant foods, fruits, vegetables, some beans,
grains and you’re eating your calorie requirements, you’re going to get enough protein to do what
you need to do, right? Robert Cheeke: Absolutely, absolutely, and
all the extra benefits of all the micronutrients, the water, the fiber, all the great things
for overall health without the extra baggage of isolated nutrients and just excess calories
that often just go to waste. John: Awesome, awesome. Well thanks Robert
for being on the show today. Robert Cheeke: Thank you.
John: Now, if you guys want to learn more about how to gain muscle and loose fat on
a plant based diet Robert has an amazing book, so why don’t you tell them about your book
and how they can get that real quick. Robert Cheeke: Yeah, my latest book Shred
It actually came out a year and a half ago, but it’s inspired thousands of people, endorsed
by Dr. Campbell, Dr. Rusellton, Forks over Knives, Kathy Freston and numerous registered
dietitians, authors, athletes. I spent two and a half years working on it, it’s really
good and basically that’s, it was peer reviewed by 28 or 29 different experts and they’ve
endorsed the book. So Shred It is on veganbodybuilding.com it’s
also on a bunch of other stores in Australia, New Zealand, Canada and soon to be Amazon,
not yet, but soon to be on Amazon too. But right now veganbodybuilding.com and I think
just a great resource to help people understand how to burn fat and how to build muscle on
a whole food plant based diet. John: That’s what I encourage you guys to
eat, focus on the fruits and the vegetables the most, and that’s what I pretty much eat
myself and the more fruits and vegetables you guys get in the better and fill in with
beans and other high quality plant foods if you need to. So hope you guys enjoyed this
episode if you did hey please give me a thumbs up, to let me know, also be sure to click
that subscribe button right down below to be notified of my new and upcoming episodes
I have coming out every 5 to 7 days. Be sure to share this with someone who thinks
you need protein or thinks you’re getting enough protein. Be sure to check my past episodes,
I have over 450 videos now on this YouTube channel dedicated to teaching you guys to
eat a plant based fruit and vegetable strong diet to be healthy. So once again my name
is John Kohler with okraw.com. We’ll see you next time and until then remember keep eating
your fresh fruits and vegetables, they’re always this best.
Is Seaweed a Healthy or Harmful Superfood?? On A Raw Food Diet.
Alright! This is John Kohler with okraaw.com. Today we have another episode for you and
what we’re going to do today on this episode is have another one of my famous compilation
videos where I interview over a dozen of my friends, long term raw foodists, people

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100 thoughts on “3 Reasons Why You Should Never Eat too Much Plant Protein

  1. Hey! Robert is a friend of mine and a great guy. I'm glad you two crossed paths and did a video together.

  2. it's definitely NOT the least effienct source of energy. its a stable increase of energy in comparison to fruits that spike the blood glucose. everything else i agree on. though he should've mentioned phytonutriens and that all grains, lagumes and nuts should be at least soaked to have predigested form(the most and fastest absorbable) of protein, better sprouted.

  3. Glad got out of protein powders. Google Dr. Blaylock's information about "Excitotoxins, the Taste That Kills" about the seaweed derivatives: MSG, carageenan, soy protein isolate, whey isolate, broth, natural flavoring, yeast, and about 20 more names, etc. that destroy part of our cells that control our emotions and ability to learn and lose weight, as well as his new research that indicates that the protein derivatives trigger cancer growth. If you have unprovoked rages, can't learn, can't lose weight even though you are exercising and dieting, it might be the ingredients in the corn chips you are eating. I found one brand of hot chips that had 5 different forms of MSG, and the child that was eating them is still stuck reading 1st grade material even though he is in the 4th grade now.. The WHO (World Health Organization) recommends 5% protein, so 5% of 3,500 calories is 175 calories.

  4. My personal experience was different – I got bigger and stronger when I started eating meat and dairy and smaller and weaker after going back vegan, while lifting. I think this is expactable given lower protein intake and IGF-1 levels and we shouldn't give people considering veganism unbased expactations. But we should say that being smaller is healthier, we don't want to stimulate much growth when older.

  5. John, since you're on the Left Coast, you should DEFO try to get an interview with UFC fighter/champion and now super star Nate Diaz who is a HARDCORE Vegan. He is also an Ironman athlete. He lives in Stockton and is very down to earth.

  6. I agree with a lot of what is said here, and I am a mostly raw vegan anyway, so I subscribe to a whole foods plant based diet already, BUT, I have my point of disagreement. I have several autoimmune conditions (Hashimoto's, Celiac, Asthma, borderline rheumatoid arthritis since childhood, occasional excema, etc.) As such, I cannot eat any grains (not just wheat)- Hashimoto's sufferers cannot have any grain at all, nor beans or other legumes, nor nightshades like potatoes, nor mushrooms (which give me heart palpitations anyway which is frightening). I cannot have tofu because soy creates problems for the thyroid, and my Hashimoto's means I have to protect my thyroid from autoimmune attacks as much as possible. Even for normal people, soy is an endocrine disruptor and estrogenizing for men for example. So, almost all of the protein rich vegan foods you mention cause inflammation/autoimmune attacks in me, and I have to avoid them. I have to rely on broccoli (which you did mention), asparagus (I juice it), brussel sprouts, and hemp or chia seeds. That's not a lot of options frankly. I have found that since I started hill sprints, squats, and other higher intensity interval training, that I was not recovering fast enough until I started supplementing with vegetable protein- I tried hemp protein and nutritional yeast mostly, although I also tried vega which has pea protein in it- for some reason the isolate did not give me the same inflammation and digestive distress I normally get with legumes. Although I will probably stop eating vega soon just to be safe. Anyway, the reason I am doing this much exercise is to try to kick start my metabolism so I can gain lean muscle mass and be able to eat more calories without gaining fat and also hopefully get my thyroid hormones balanced better (I do eat seaweed and take selenium or eat brazil buts too). I may drop the hemp protein powder from my diet in a couple months, but I have to say that the hill sprints and squats are making me so hungry that I'm craving denser food than just fruit and salad. I'm trying to avoid grabbing nuts instead because too many nuts cause inflammation and autoimmune issues, and I can't eat all the other protein-rich vegetable foods you mentioned, and raw broccoli is not satisfying my hunger… avocados help though… The point I am trying to make is that some of us do not find it as easy as other vegans to get enough amino acids (let's forget protein, what is that supposed to mean anyway) while increasing the exercise intensity when we have other dietary issues like autoimmune disease.

  7. So many people always go for food group crazes like high-protein or high-carb. They always forget that every macronutrient food group has a main function in the body. Carbs are e.g. the fuel, protein a cell-building contributor and fat a lubricant. If you overstuff your body on any of these according to your individual needs the body will not be able to function well.

    There is no one solution for everyone, but trying to achieve an optimal balance according to your needs should be the goal.

  8. John, the come back if someone asks you about where you get your protein from is to turn it back on them and ask them if they think it is important for babies to get a lot of protein from mother's milk to grow and be healthy? Then ask them to guess how much protein is in mother's milk. They will probably guess a huge number. It turns out human mother's milk only has 5 or6 percent protein!

    Then ask them if they think the design of the digestive tract should influence what we eat? Then inform them that even "National Geographic" says that our digestive tracts are 97 percent identical to primates who are FRUGIVORES. They eat mostly FRUIT — as should we! We also have hands like they do to pick fruit off trees.

    Robert might be interested to know that cooked foods are dead foods and the only way you can consume legumes (unless you are eating them sprouted and raw) is if they are cooked. So legumes certainly shouldn't be at the top of the list of most healthful foods for vegans/raw vegans.

  9. I'm a new vegan and I'm actually very tired. Although I was tired before becoming vegan so I'm beginning to wonder if maybe I was and still am just eating too much. I think since becoming vegan I might be trying to "smash it in" (not a lot but maybe even a little is too much). That, paired with trying to also drink a lot of water might be my problem. I think I may be tiring my body out. I am definitely very active too so maybe I am energy-greedy and I need to just let myself rest. I may have some fear of not getting enough iron because I am anemic. I am glad I watched this because I was considering buying a vegan protein drink literally tomorrow so I think I will hold off.

  10. I still have a protein powder on deck. It's completely raw, vegan, and organic. I take it when I know that I haven't gotten my minimum amount of protein for the day. I think it's hard for raw vegans to get protein if they aren't including things like nuts and seeds because they have to eat fruits and veggies in such large amounts. I eat beans, nuts, and grains. So most of the time I get my protein without having to take a protein powder, but I still think that it's a good backup to have around. Not all protein powders have bad ingredients. I also think that it's good for people to know how much protein they need so they can have an idea of how much they are getting throughout the day.

  11. Whoa! Why group white bread and white potatoes as being high carb but low nutritive value? A person can live on potatoes alone without developing any vitamin deficiencies other than B12.

  12. My diet sucks i'm about 216 I get about 2,000 cals a day maybe 80G of protein I'm starting to workout 3 to 4 times a week at the gym. I've always heard not more 50G a day. I'm trying to lose weight and build muscle. I just bought vega protein and greens I haven't used protein power in 15 years. Just wondering if need a few more proteins sometimes I don't eat more protein.

  13. Has anyone ever noticed how there is a difference between the "longevity" kind of diet, and the "more muscle" kind of diet???

  14. Well said. I'm just getting to the point where I'm ready to ditch the protein shakes, even my "insurance shake." This video sealed the deal for me.

  15. I'm a cyclist and about 4 years ago I did very high protein diet. I was eating 200-300 grams of protein/day. One day whilst riding to work I noticed a vinegar smell. It was very disconcerting. it got worse and got the point over the next few weeks where after even a short ride my sweat smelled like vinegar.

  16. since I stop being a bro cut down my protein from 1.5g/piund og body weight to 0.7g and filled my diet sith more carbs, I have made more gains than ever. we dont need a lot protein and carbs aren't the enemy as the bodybuilding imdustry make us believe.

  17. an omniverous diet is the best diet, meat is good for you. plants are good to supplement a meat diet, and if there is no meat around you can still eat vegetables and fruits. its the over processed stuff that is bad for you.

  18. Some interesting studies:

    "Simply stated, there is no scientific evidence whatsoever that high-protein intake has adverse effects on liver function. Relative to renal function, there are no data in the scientific literature demonstrating that healthy kidneys are damaged by the increased demands of protein consumed in quantities 2–3 times above the Recommended Dietary Allowance (RDA). In contrast with the earlier hypothesis that high-protein intake promotes osteoporosis, some epidemiological studies found a positive association between protein intake and bone mineral density. Further, recent studies studies suggest, at least in the short term, that RDA for protein (0.8 g/kg) does not support normal calcium homeostasis. Finally, a negative correlation has been shown between protein intake and systolic and diastolic blood pressures in several epidemiological surveys. In conclusion, there is little if any scientific evidence supporting above mentioned statement. Certainly, such public warnings should be based on a thorough analysis of the scientific literature, not unsubstantiated fears and misrepresentations. For individuals with normal renal function, the risks are minimal and must be balanced against the real and established risk of continued obesity."
    The study: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-1-1-45

    "…high protein intake had 75% increase in overall mortality and 4-fold increase in cancer death risk…” BUT "These associations were either abolished or attenuated if the proteins were plant derived.”
    The study: https://www.ncbi.nlm.nih.gov/pubmed/24606898
    “Vegan proteins may reduce risk of cancer, obesity, and cardiovascular disease by promoting increased glucagon activity.”
    The study: https://www.ncbi.nlm.nih.gov/pubmed/10687887
    Pea protein shows blood pressure-lowering potentialProteins isolated from peas may reduce blood pressure in both rats and humans, says a new study from Canada that adds to the cardiovascular benefits of the proteins.

  19. everything in moderation. … I was thinking of supplementing with hemp protein powder, though after watching this I will stick to a balanced vegan diet. I make my own Seitan but I always eat it with healthy grains and a ton of fresh veggies. thanks for the video !!

  20. sorry carbs dont fill me up and maybe why he had problems and was bloated because of how much sodium he was consuming and not enough green veggies lentils and other various whole plant protein.also no one i know drinks 6 protein shakes a day also soy isolate supposedly causes IGF1.

  21. Great informative video! This man is glowing, so handsome, love his heart, his words, his message! 🙂

  22. Sounds like vegan propaganda to me. Powder protein is a supplement to your protein intake by food. Five protein meals with one protein shake a day is ideal for me.

  23. Pseudoscience? Really? So why with the standard American diet with an over emphasis on meat products 3x day, gmo' and tons of low grade fats and sugar is there so much obesity, heart disease, mental illness, diabetes, the list goes on and on. It's anyone's right to eat what and how much they want, but don't turn to the 'health' industry at the cost of billions of dollars to tax payers in a vane attempt to maintain health. Maybe time to rethink the old and pathetically outdated way of how and what we eat.

  24. Dr John McDougall recommends to keep protein at 16 percent (maximum) of your total calories. In contrast human milk only give about 5 percent, at a human's point of fastest growth.

  25. The science shows more and more that we as Vegans should pay more attention to protein than we thought. Very interesting!:

  26. I've found that protein is good for speedy muscle recovery maybe not for giving you energy but when it's time to rest you can recharge yourself faster

  27. No natural bodybuilder with a high protein diet has died younger than 70. Especially from cancer. Chinese study ? really ? You faggots who are vegans love to scare the meat eaters. Its all emotions. High protein is a problem when you dont workout. you need a higher protein than an avg joe who dosent workout. one gram per pound of bodyweight for someone who worksout is not bad. if someone takes only 80 grams of protein who dosent workout is euivalent to 160 grams of protein to someone that worksout. It goes to your muscle and protein powders are easily too absorb which means less burden to the liver. All kinds of drugs junkfoods out there u queers picked on the protein. You can have every single nutrient known to man except for protein and your looking at a total muscle colapse. protein thats why its called `pro` its the most important nutrient for a human. Dumbasses.

  28. Fruit will make you fat? The complete opposite is true. If you only eat sweet fruits you lose weight FAST. If you only ate avocados and olives it would probably make you fat.

  29. So basically by taking all those protein shakes or other products we're just killing our kidneys and gaining minimal.

  30. its the quality of the meat lakota natives might have eaten 6-8 pounds a day. wild meat is great for you, you should eat plenty of greens with the meat though , heck too much spinach can cause stones. Get high quality organic pasture raised grass finished beef, bison ,yak,elk, ostrich, order online if you cant buy it. soy protein Is HORRIBLE, get pea protein if you can get red meat.

  31. Not according to Dr. Atkins and many others. Sugar feeds cancer cells and promotes growth. You can't burn fat when insulin is present and eating all those carbs will keep insulin high.

  32. Great interview, thanks. My only concern with my own diet came recently when I analysed it and found it to be quite deficient in methionine. I know that the reduced levels of methionine in a plant based diet is one of the benefits of eating this way, but I was way below the RDA and it is important for methylation and MTHFR. I've introduced a bit more sesame into my diet and moringa as I'm certainly not going to supplement with isolated methionine. I also bought a tin of Fish4ever mackerel, looked at it for a week and then after hearing a recent report that there's only 13% of the worlds oceans that have not been farmed and infiltrated by humans, I took it back to the shop and swapped it for some veg!

  33. Common sense here. Eat foods the way nature made them, nature knows what it's doing and doesn't have a profit incentive. I healed from extreme eczema by adopting a whole foods plant based diet, and no processed food ( food with "ingredients) period. Took a year, but it thoroughly worked and I feel better than I ever did before I got the illness!

  34. everyone seems to have their own diet agenda, but i truly want people to do what's healthiest and improve the health of the nation. at 8:30 he kinda hints at it: protein has a strong thermogenic effect on the metabolism (see berardi et al), which is why a high protein diet with more calories can lead to a leaner physique than a carb diet with less calories. a calorie is not a calorie (as lustig points out in "sugar, the bitter truth").

    personally, i'm hoping my new vegan diet will lead to lower psa levels–i'm almost out of bullets. but my strength and energy levels have fallen drammatically in the gym since the change. grocery bill was supposed to decrease, but it has increased significantly. 🙁

    anyone have any input on bringing psa levels down with vegan diet or otherwise?

  35. As a big meat eating boxer, I could hit like a ton of bricks, but I couldn’t catch my breath. CHF caught up with me. After a year on a whole foods plant based diet, I can breathe again, lost 40 pounds, and I STILL hit like a ton of bricks.

  36. Now vegans are claiming not only is animal protein bad, but plant protein too. Ridiculous. The smart ones won't fall for it, so hopefully in the end they'll only be hurting themselves

  37. Thank you guys for sharing the truth about nutrition. This protein propaganda is hammered home continuously. Micro-nutrients and nutritional density is barely considered in mainstream health, and this is a complete mistake and oversight.

  38. This guy was full of assumptions, logical fallacies, and cherry picking bad studies to support veganism. Next..

  39. increased protein intake = faster movements, more strength, "fuller"/"popping" muscles in both appearance as well as sensation, more open eyes/alertness
    i dont think i can feel a difference above 2g/kg bodyweight, maybe even no difference at 1.8g/kg; at or below 1.4g/kg i still can feel a difference; so the sweet spot is most likely between 1.4 and 2g/kg for optimal functioning of the human machinery (not longevity – longevity is protein restricted)

  40. I have been seriously bodybuilding since 1968, over 51 years to date (and still going strong), and protein supplementation has always been a part of my lifestyle regimen. I competed in physique contests over a 17 year period. Back in the 1970s, when I was still a dedicated animal eater, I was eating 375-425 grams of animal based proteins daily (based on a 2 grams of protein per pound of bodyweight – old school misguided beliefs). I have been vegan for many years now, and I still use protein supplementation, but it is quite sparingly compared to my younger years, as I realize that my whole food diet is providing most of what I need to maintain and build muscle. Currently, I am conducting a vegan-based experiment with an amino acid tablet protocol. The product is pure essential amino acids, which are utilized within the body in less than 25 minutes – no digestion is necessary, as it is with protein in foods, which must be broken down during the digestion process. The amino acid utilization percentage is 99, meaning that 99% of the amino acids travel the anabolic pathway and are used to build muscle, skin, bone, hair, hormones, connective tissue, etc. Only 1% of the product is excreted through the liver and kidneys, which is measured using the BUN level (blood urea nitrogen). In comparison, protein in foods has a high percentage that is travels the catabolic pathway, being excreted from the body (not utilized by the muscles and other parts of the body). I began this experimentation in April 2019 to see if I could realized increased muscular and strength gains, because I am soon to enter my 70th year of life, so any new muscle size that I can achieve is happily accepted, haha. I plan on providing a six month assessment sometime later this fall (2019), with my opinions on what I think. The nice thing about this product, if it works, is that it does not place an overload on the liver, kidneys, and other aspects of the body – this is because of the high utilization percentage, where nearly none of it is not used directly by the body to build. For anyone interested, here is a link to my three-month discussion on whether I have noticed any positive effects: https://www.youtube.com/watch?v=t2WsqGD74es

  41. Bogus info. Raw animal products is what humans are designed to eat. Not plants. Plants are toxic and used for parasite cleanses. No cooking, no calorie counting, when you eat full carnivore. Veganism is a fraud and a new age RELIGION. Hands have a carnivore stomach, NOT a herbivores. Humans cannot digest fiber and it is destructive to our systems. Cows and herbivores do not survive on the plant material that they eat but rather the bacteria that eat and break down the fiber the cows and herbivores feed on, in other words they are carnivores feeding on bacteria not plants. Do you research people. The human being is a carnivore in every aspect and we are apex predators.

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