The Optimal Amount of Protein and Carbs

🎯 Key Takeaways for quick navigation: 00:05 🍗 The significance of dietary protein in weight management - Difficult to gain weight from overeating protein compared to fats or carbs, - Protein impacts muscle protein synthesis and metabolic machinery, - Suggested intake: 0.7 to 1.0 grams per pound of ideal body weight. 01:40 🥔 Importance and source of carbohydrates in a diet - Carbohydrates often misunderstood, - Recommended sources include fruits, vegetables, and complex carbohydrates, - Suggests a balanced 1:1 ratio of protein to carbohydrates based on calorie needs. 03:15 🏃‍♂️ Adjusting carbohydrate intake based on activity levels - The average American's high carb intake coupled with sedentary lifestyle is problematic, - Increasing carbohydrate intake should correlate with exercise, - Recommended not to exceed 40-50 grams of carbohydrates without exercise due to insulin response. 04:00 🥑 Caloric distribution among macronutrients - Setting a protein goal of 0.7 to 1 gram per pound, - The RDA for carbohydrates is 130 grams, but adjustments can be made based on activity and metabolic health, - Fat intake can be calculated as 0.32 to 1 gram per pound, preferably from polyunsaturated sources. Made with HAR

After fifteen years of dietary experimenting and torture, I have arrived at meat, fruit and vegetables, and have the most energy ever.

I can't thank you enough for talking transparently about everything; you're really helping me on my road to recovery <33

I’m 48 with a low fat/moderate muscle body. I’m 506/165lbs. Zero health problems. I train 6 days a week consisting of high-rep calisthenics and compound weight training movements. I also ruck 1-2 days a week; 30-50lbs 5-6k distance. I’m eating 200 grams of protein and 200 grams of fat. My diet is 88/12 ground beef, salt, water, raw beef liver, raw egg yolk, ghee, and a daily avocado (I get roughly 20 carb grams from the yolk, liver and avocado..). I’ve played with adjusting my fat grams up and down…. I’ve settled on a 1:1 fat:protein ratio suits me best…. I also take a daily raw LMNT packet. I absolutely love your content. Thank you doc!

People are obsessed with protein, carbs and their ratios....and people (like the good doctor) make good money via the internet in keeping us locked into being obsessed. And you also have people keeping us obsessed with these fads diets like carnivore, keto, vegan or this eating one meal a day type of crap. I remember about 50 years ago people predominantly just ate a variety of foods but they were all whole foods. There was very little processed foods in the diet. Soups and stews were a big thing in our family. Or things like boiled potatoes, veg and boiled meat was common. The diet was balanced and the cooking method was healthy. Nobody was obsessed with carbs, meats or whatever. Bad health from obesity didn't seem like a problem. The main scourge of health was tobacco and alcohol at the time. Then processed foods, big supermarket chains, fast food chains started to get more popular. It coincided with life getting busier, so people started getting lazier. Instead of taking the time to cook and boil those wholesome family meals, we turned to those 15 min packaged processed meals in the microwave or starting frying everything quickly in a pan. Or we were grabbing something in the fast food outlets or those junk food sandwiches in delis. And then we were treating ourselves to all those sugary treats on top of all that. That sort of living destroyed my own health but thankfully I got back to keeping it simple and start eating whole foods again about 8 years ago. I've had no health issues since and I maintain a healthy weight. And its effortless. I don't have to count calories or obsess about how many carbs or protein I'm getting or worried if I eat a few apples because I'm carnivore or worried about eating a little bit of meat if I'm a plant based eater. And obviously I'm getting enough of everything if I'm still working in a physical job and I'm working out 3 days a week and exercising most days at the age of 62 and I'm still maintaining good weight. I'm too busy living and enjoying life to be obsessed with all that crap about measuring out my carbs and protein at every meal.

Walnuts are a great source of healthy fats and help with overall calories if you’re in maintenance or lean bulk phase.

Interesting info. I checked cronometer and it indicates 90% lean ground beef is nearly a 1 to 1 ratio between mono and saturated fats, at about 6.5 grams each for a 5 ounce serve.

Thanks Dr Lyon, been following you a while. I am 67 years old and work out very hard. Appreciate your info, love your newsletter(The ONLY) one I get. Best to you and your warrior husband and family.

Thank you Mrs Gabrielle per serving a balance of great diet information

Good video ...my problem is I have a hard enough time eating the 140 grams of good quality protein each day trying to gain more muscle and then trying to push down 140 grams of Carbs . I'm not a bigger eater naturally

Majority of fat from pufa? What kind of foods have polyunsaturated fat? Not any good ones

Thanks for the information. Agree with you on importance of protein, but I like to have more carbs than what you suggest. I exercise every day (walking daily, resistance training 2-3 times per week). My daily nutrition goals are basically this: 80-90% minimally processed foods (with .6-.8 grams per pound for protein, and minimum 40 g fiber daily). Keep up the good work.

She acts as if everybody is insulin resistant. U can tolerate way more carbs if u are well regulated

Did I hear that correctly? You recommend most of the fat be PUFA? Isn't that the most fragile and easily oxidizable fat? What sources of fat do you recommend besides the fat that comes along with the meat, eggs, dairy, etc?

Did she say dietary fat should be polyunsaturated? I thought PUFA like soybean, corn and canola was no good and should only be about 2% of dietary calories. The standard American diet is 20% PUFA

I got your book today from Amazon can’t wait to dive in blessings

Cannot wait for your book! 🎉❤

Carnivore work for me....150g protein,250g fats,under 50g carbs ❤

Surprised to hear the PUFA recommendation! I take it you are not a big fan of Brad Marshall, Tucker Goodrich, Chris Knobbe, Paul Saladino, or any of these other big anti-seed oil advocates?

The internet : “Every food is bad. Also in breaking news every food is good”