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Protein: Grass-fed beef, free-range poultry, pasture-raised pork, lamb, bison, and elk, whole eggs (revisit the healthy egg matrix on page), wild salmon, sardines, anchovies, shellfish and mollusks (shrimp, crab, lobster, mussels, clams, oysters), low-sugar beef or salmon jerky.
Paul Grewal • Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life (Genius Living Book 1)
Essential for All: Protein is crucial for everyone, from teenagers to seniors. It supports healthy ageing, hormone balance, and metabolic functions.
Muscle Mass Maintenance: After age 30, individuals lose about 10% of muscle mass per decade. Maintaining muscle is vital for overall health and independence in older age.
How Much PROTEIN You Really Need to Prevent Disease and Stay Strong
Animal protein packs the greatest amino acid punch, giving you all nine essential amino acids,
Mindy Pelz • Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy,and Balance Hormones
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S x • 2 cards
Here’s a clear summary of recommended protein intake per kilogram of body weight, tailored to different lifestyles and goals:
🏠 General Adult (Sedentary)
0.8 g/kg is the Recommended Dietary Allowance (RDA), enough to meet basic needs and prevent deficiency (Mayo Clinic Health System).
🏋️♂️ Moderately Active to Lifters
1.1–1.7 g/kg supports muscle ma
In humans, some proteins form structures such as muscle fibers, skin, and hair. Some act as enzymes, breaking down the food we eat into its constituent components and then recycling these pieces to build up new cellular machines. Others punch holes in the envelopes that encase our cells, selectively allowing some salts or nutrients
Thomas R. Cech • The Catalyst: RNA and the Quest to Unlock Life's Deepest Secrets
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Wesley Finck • 29 cards