Today, we’re diving into one of the most misunderstood, wrongly demonized, and yet most important pieces of your nutrition strategy: PROTEIN.

We’re going deep into:

• Why so many people still believe protein is dangerous — especially for your kidneys
• Where these outdated beliefs came from
• The role of protein in muscle gain, fat loss, aging, and long-term health
• Why the RDA is setting you up for failure
• What YOU can do today to get the benefits of a high-protein lifestyle

Resources:

1. High-Protein Diets and Kidney Function in Healthy Adults:

• Study: A Systematic Review of Renal Health in Healthy Individuals Consuming High Protein Diets
  Findings: This review analyzed multiple randomized controlled trials and found that increased protein intake led to higher glomerular filtration rates (GFR), all within normal kidney function ranges. The data suggest that higher protein consumption does not adversely affect kidney health in healthy adults. ​
• Study: Effect of a High-Protein Diet on Kidney Function in Healthy Adults: Results from the OmniHeart Trial
  Findings: This study concluded that a healthy diet rich in protein increased estimated GFR. However, it noted that the long-term effects of high-protein diets on kidney health remain uncertain.

2. Protein Intake and Sarcopenia (Muscle Loss) in Older Adults:

• Study: Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-Analysis
  Findings: The meta-analysis indicated that older adults with sarcopenia consumed significantly less protein than their non-sarcopenic peers, suggesting that inadequate protein intake may be associated with muscle loss in the elderly. ​
• Study: Role of Dietary Protein in the Sarcopenia of Aging
  Findings: The study suggests that moderately increasing daily protein intake beyond 0.8 g/kg/day may enhance muscle protein anabolism, potentially mitigating age-related muscle loss. ​

Protein & Kidney Health in Healthy Individuals

1. Systematic Review: High Protein Diets & Renal Function
   Conclusion: No negative effects on kidney function in healthy adults.
   🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054213/
2. OmniHeart Trial: Protein Intake & GFR
   Conclusion: Increased protein intake raised GFR but remained within healthy ranges.
   🔗 https://www.sciencedirect.com/science/article/abs/pii/S0272638612013935

Protein for Muscle Health & Aging (Sarcopenia)

1. Meta-Analysis: Protein Intake & Sarcopenia in Older Adults
   Conclusion: Older adults with sarcopenia consumed less protein than those without.
   🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320473/
2. Role of Protein in Aging Muscle Loss (American Journal of Medicine)
   Conclusion: Intake above the RDA (0.8g/kg/day) is likely beneficial for older adults.
   🔗 https://www.sciencedirect.com/science/article/pii/S0002916523236655

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