Which Tea Is Best, By Science?

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What kind of tea is best for the health?

It’s popular knowledge that tea is a healthful drink, and green tea tends to get the popular credit for “healthiest”.

Is that accurate? It depends on what you’re looking for…

Black

Its strong flavor packs in lots of polyphenols, often more than other kinds of tea. This brings some great benefits:

As well as effects beyond the obvious:

The Effect of Black Tea on Blood Pressure: A Systematic Review with Meta-Analysis of Randomized Controlled Trials

…and its cardioprotective benefits aren’t just about lowering blood pressure; it improves triglyceride levels as well as improving the LDL to HDL ratio:

The effect of black tea on risk factors of cardiovascular disease in a normal population

Finally (we could say more, but we only have so much room), black tea usually has the highest caffeine content, compared to other teas.

That’s good or bad depending on your own physiology and preferences, of course.

White

White tea hasn’t been processed as much as other kinds, so this one keeps more of its antioxidants, but that doesn’t mean it comes out on top; in this study of 30 teas, the white tea options ranked in the mid-to-low 20s:

Phenolic Profiles and Antioxidant Activities of 30 Tea Infusions from Green, Black, Oolong, White, Yellow and Dark Teas

White tea is also unusual in its relatively high fluoride content, which is consider a good thing:

White tea: A contributor to oral health

In case you were wondering about the safety of that…

Water Fluoridation: Is It Safe, And How Much Is Too Much?

Green

Green tea ranks almost as high as black tea, on average, for polyphenols.

Its antioxidant powers have given it a considerable anti-cancer potential, too:

…and many others, but you get the idea. Notably:

Green Tea Catechins: Nature’s Way of Preventing and Treating Cancer

…or to expand on that:

Potential Therapeutic Targets of Epigallocatechin Gallate (EGCG), the Most Abundant Catechin in Green Tea, and Its Role in the Therapy of Various Types of Cancer

About green tea’s much higher levels of catechins, they also have a neuroprotective effect:

Simultaneous Manipulation of Multiple Brain Targets by Green Tea Catechins: A Potential Neuroprotective Strategy for Alzheimer and Parkinson Diseases

Green tea of course is also a great source of l-theanine, which we could write a whole main feature about, and we did:

L-Theanine: What’s The Tea?

Red

Also called “rooibos” or (literally translated from Afrikaans to English) “redbush”, it’s quite special in that despite being a “true tea” botanically and containing many of the same phytochemicals as the other teas, it has no caffeine.

There’s not nearly as much research for this as green tea, but here’s one that stood out:

Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease

However, in the search for the perfect cup of tea (in terms of phytochemical content), another set of researchers found:

❝The optimal cup was identified as sample steeped for 10 min or longer. The rooibos consumers did not consume it sufficiently, nor steeped it long enough. ❞

~ Dr. Hannelise Piek et al.

Read in full: Rooibos herbal tea: an optimal cup and its consumers

Bottom line

Black, white, green, and red teas all have their benefits, and ultimately the best one for you will probably be the one you enjoy drinking, and thus drink more of.

If trying to choose though, we offer the following summary:

  • 🖤 Black tea: best for total beneficial phytochemicals
  • 🤍 White tea:best for your oral health
  • 💚 Green tea: best for your brain
  • ❤️ Red tea: best if you want naturally caffeine-free

Enjoy!

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  • Krill Oil vs Fish Oil – Which is Healthier?

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    Our Verdict

    When comparing krill oil to fish oil, we picked the krill oil.

    Why?

    Both of these products are good sources of omega-3 fatty acids EPA and DHA, and for the specific brand depicted above, in both cases 2 softgels will give you the recommended daily amount (which is generally held to be 250–500mg combined omega-3s per day).

    This brand’s fish oil gives more (640mg combined omega-3s per 2 softgels, to the same brand’s krill oil’s 480mg per 2 softgels), but since the krill oil is already in the high end of RDA territory, the excess beyond the RDA is not helpful, and not a huge factor. More quantity is not always better, when the body can only process so much at a time.

    However, the krill oil gives some extra things that the fish oil doesn’t:

    • Astaxanthin, a “super-antioxidant”
    • and neuroprotectant, heart-healthy phospholipids

    Additional considerations

    We have declared “the winner” based on health considerations only. That’s a sticking point for us in all our writings; we’ll occasionally look at and mention other factors, but we know that health is what you’re here for, so that’s what we’ll always treat as most critical.

    However, in case these factors may interest you and/or influence you to one or the other:
    •⁠ ⁠The fish oil is about 30% cheaper financially
    •⁠ ⁠The krill oil is a lot more sustainable environmentally

    Back to the health science…

    Read more:
    •⁠ ⁠What Omega-3 Fatty Acids Really Do For Us
    •⁠ ⁠Astaxanthin: Super-Antioxidant & Neuroprotectant

    Want some? Here for your convenience are some example products on Amazon:

    Krill oil | Fish oil

    (brands available will vary per region, but now you know what to look out for on the labels!)

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  • Which gut drugs might end up in a lawsuit? Are there really links with cancer and kidney disease? Should I stop taking them?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Common medicines used to treat conditions including heartburn, reflux, indigestion and stomach ulcers may be the subject of a class action lawsuit in Australia.

    Lawyers are exploring whether long-term use of these over-the-counter and prescription drugs are linked to stomach cancer or kidney disease.

    The potential class action follows the settlement of a related multi-million dollar lawsuit in the United States. Last year, international pharmaceutical company AstraZeneca settled for US$425 million (A$637 million) after patients made the case that two of its drugs caused significant and potentially life-threatening side effects.

    Specifically, patients claimed the company’s drugs Nexium (esomeprazole) and Prilosec (omeprazole) increased the risk of kidney damage.

    Doucefleur/Shutterstock

    Which drugs are involved in Australia?

    The class of drugs we’re talking about are “proton pump inhibitors” (sometimes called PPIs). In the case of the Australian potential class action, lawyers are investigating:

    • Nexium (esomeprazole)
    • Losec, Asimax (omeprazole)
    • Somac (pantoprazole)
    • Pariet (rabeprazole)
    • Zoton (lansoprazole).

    Depending on their strength and quantity, these medicines are available over-the-counter in pharmacies or by prescription.

    They have been available in Australia for more than 20 years and are in the top ten medicines dispensed through the Pharmaceutical Benefits Scheme.

    They are used to treat conditions exacerbated by stomach acid. These include heartburn, gastric reflux and indigestion. They work by blocking the protein responsible for pumping acid into the stomach.

    These drugs are also prescribed with antibiotics to treat the bacterium Helicobacter pylori, which causes stomach ulcers and stomach cancer.

    Helicobacter pylori in the gut
    This class of drugs is also used with antibiotics to treat Helicobacter pylori infections. nobeastsofierce/Shutterstock

    What do we know about the risks?

    Appropriate use of proton pump inhibitors plays an important role in treating several serious digestive problems. Like all medicines, there are risks associated with their use depending on how much and how long they are used.

    When proton pump inhibitors are used appropriately for the short-term treatment of stomach problems, they are generally well tolerated, safe and effective.

    Their risks are mostly associated with long-term use (using them for more than a year) due to the negative effects from having reduced levels of stomach acid. In elderly people, these include an increased risk of gut and respiratory tract infections, nutrient deficiencies and fractures. Long-term use of these drugs in elderly people has also been associated with an increased risk of dementia.

    In children, there is an increased risk of serious infection associated with using these drugs, regardless of how long they are used.

    How about the cancer and kidney risk?

    Currently, the Australian consumer medicine information sheets that come with the medicines, like this one for esomeprazole, do not list stomach cancer or kidney injury as a risk associated with using proton pump inhibitors.

    So what does the evidence say about the risk?

    Over the past few years, there have been large studies based on observing people in the general population who have used proton pump inhibitors. These studies have found people who take them are almost two times more likely to develop stomach cancer and 1.7 times more likely to develop chronic kidney disease when compared with people who are not taking them.

    In particular, these studies report that users of the drugs lansoprazole and pantoprazole have about a three to four times higher risk than non-users of developing chronic kidney disease.

    While these observational studies show a link between using the drugs and these outcomes, we cannot say from this evidence that one causes the other.

    Human kidney illustration with blood vessels
    Researchers have not yet shown these drugs cause kidney disease. crystal light/Shutterstock

    What can I do if I’m worried?

    Several digestive conditions, especially reflux and heartburn, may benefit from simple dietary and lifestyle changes. But the overall evidence for these is not strong and how well they work varies between individuals.

    But it may help to avoid large meals within two to three hours before bed, and reduce your intake of fatty food, alcohol and coffee. Eating slowly and getting your weight down if you are overweight may also help your symptoms.

    There are also medications other than proton pump inhibitors that can be used for heartburn, reflux and stomach ulcers.

    These include over-the-counter antacids (such as Gaviscon and Mylanta), which work by neutralising the acidic environment of the stomach.

    Alternatives for prescription drugs include nizatidine and famotidine. These work by blocking histamine receptors in the stomach, which decreases stomach acid production.

    If you are concerned about your use of proton pump inhibitors it is important to speak with your doctor or pharmacist before you stop using them. That’s because when you have been using them for a while, stopping them may result in increased or “rebound” acid production.

    Nial Wheate, Professor and Director – Academic Excellence, Macquarie University; Joanna Harnett, Senior Lecturer – Sydney Pharmacy School, Faculty of Medicine and Health, University of Sydney, and Wai-Jo Jocelin Chan, Pharmacist and Associate Lecturer, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • ADHD For Smart Ass Women – by Tracy Otsuka

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve reviewed books about ADHD in adults before, what makes this one different? It’s the wholly female focus. Which is not to say some things won’t apply to men too, they will.

    But while most books assume a male default unless it’s “bikini zone” health issues, this one is written by a woman for women focusing on the (biological and social) differences in ADHD for us.

    A strength of the book is that it neither seeks to:

    • over-medicalize things in a way that any deviation from the norm is inherently bad and must be fixed, nor
    • pretend that everything’s a bonus, that we are superpowered and beautiful and perfect and capable and have no faults that might ever need addressing actually

    …instead, it gives a good explanation of the ins and outs of ADHD in women, the strengths and weaknesses that this brings, and good solid advice on how to play to the strengths and reduce (or at least work around) the weaknesses.

    Bottom line: this book has been described as “ADHD 2.0 (a very popular book that we’ve reviewed previously), but for women”, and it deserves that.

    Click here to check out ADHD for Smart Ass Women, and fall in love with your neurodivergent brain!

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  • Beat The Heat, With Fat

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    Surviving Summer

    Summer is upon us, for those of us in the Northern Hemisphere anyway, and given that nowadays each year tends to be hotter than the one before, on average, it pays to be prepared.

    We’ve talked about dealing with the heat before:

    Sun, Sea, And Sudden Killers To Avoid

    All the above advice stands this summer too, but today we’re going to speak a little extra on not having a “default body”.

    For much of medical literature and common health advice, the default body is that of a slim and/or athletic white cis man aged 25–35 with no disabilities.

    When it comes to “women’s health”, this is often confined to “the bikini zone” and everything else is commonly treated based on research conducted with men.

    Today we’ll be looking at a particular challenge for a wide variety of people, when it comes to heat…

    Beating the heat, with fat

    If you are fat, and/or have a bit of a tummy, and/or have breasts, this one’s for you.

    Fat acts as an insulator, which naturally does no favors in hot weather. Carrying the weight around is also extra exercise, which also becomes a problem in hot weather. Fat people usually sweat more than thin people do, as a result.

    Sweat is great for cooling down the body, because it takes heat with it when it evaporates off. However, that only works if it can evaporate off, and it can’t evaporate off if it’s trapped in a skin fold / fat roll.

    If you’re fat, you may have plenty of those; if you have a bit of a tummy (if you’re not fat generally, this might be a leftover from pregnancy, or weight loss, or something else; how it got there doesn’t matter for our purposes today), you’ll have at least one under it, and if you have breasts, unless they’re quite small, you’ll have one under each breast, and potentially your cleavage may become an issue too.

    Note: if you are perhaps a man who has fat in the place where breasts go, then medically this goes for you too, except that there’s not a societal expectation that you wear bra. Use today’s information as you see fit.

    Sweat-wicking hacks

    We don’t want sweat to stay in those folds—both because then it’s not doing its cooling-down job, and also, because it can cause a rash, and even yeast infections and/or bacterial infections.

    So, we want there to be some barrier there. You could use something like vaseline or baby powder, as to prevent chafing, but fat better (more effective, and less messy) is to have some kind of cloth there that can wick the sweat away.

    There are made-for-purpose curved cotton bands that exist, called “tummy liners”; here’s an example product on Amazon, or you could make your own if you’re so inclined. They’re breathable, absorbent, and reduce friction too, making everything a lot more comfortable.

    And for breasts? Same deal, there are made-for-purpose cotton bra-liners that exist; here’s an example product on Amazon, or again, you could make your own if you feel so inclined. The important part is that it makes things so much comfortable, because let’s face it: wearing a bra in the summer is not comfortable.

    So with these, it can become more comfortable (and the cotton liners are flat, so they’re not visible if one’s wearing a t-shirt or similar-coverage garment). You could go braless, of course, but then you’re back to having sweaty folds, so if you’re doing something other than swimming or lying on your back, you might want something there.

    Different hydration rules

    “People should drink this much per day” and guess what, those guidelines were based on, drumroll please, not fat people.

    Sweating more means needing to hydrate more, and even without breaking a sweat, having a larger body than average (be it muscle, fat, or both) means having more body to hydrate. That’s simple math.

    So instead, a good general guideline is half an ounce of water per your weight in pounds, per day:

    How much water do I need each day?

    Another good general guideline is to simply drink “little and often”, that is to say, always have a (hydrating!) drink on the go.

    Take care!

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  • Early Detection May Help Kentucky Tamp Down Its Lung Cancer Crisis

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    Anthony Stumbo’s heart sank after the doctor shared his mother’s chest X-ray.

    “I remember that drive home, bringing her back home, and we basically cried,” said the internal medicine physician, who had started practicing in eastern Kentucky near his childhood home shortly before his mother began feeling ill. “Nobody wants to get told they’ve got inoperable lung cancer. I cried because I knew what this meant for her.”

    Now Stumbo, whose mother died the following year, in 1997, is among a group of Kentucky clinicians and researchers determined to rewrite the script for other families by promoting training and boosting awareness about early detection in the state with the highest lung cancer death rate. For the past decade, Kentucky researchers have promoted lung cancer screening, first recommended by the U.S. Preventive Services Task Force in 2013. These days the Bluegrass State screens more residents who are at high risk of developing lung cancer than any state except Massachusetts — 10.6% of eligible residents in 2022, more than double the national rate of 4.5% — according to the most recent American Lung Association analysis.

    The effort has been driven by a research initiative called the Kentucky LEADS (Lung Cancer Education, Awareness, Detection, and Survivorship) Collaborative, which in 2014 launched to improve screening and prevention, to identify more tumors earlier, when survival odds are far better. The group has worked with clinicians and hospital administrators statewide to boost screening rates both in urban areas and regions far removed from academic medical centers, such as rural Appalachia. But, a decade into the program, the researchers face an ongoing challenge as they encourage more people to get tested, namely the fear and stigma that swirl around smoking and lung cancer.

    Lung cancer kills more Americans than any other malignancy, and the death rates are worst in a swath of states including Kentucky and its neighbors Tennessee and West Virginia, and stretching south to Mississippi and Louisiana, according to data from the Centers for Disease Control and Prevention.

    It’s a bit early to see the impact on lung cancer deaths because people may still live for years with a malignancy, LEADS researchers said. Plus, treatment improvements and other factors may also help reduce death rates along with increased screening. Still, data already shows that more cancers in Kentucky are being detected before they become advanced, and thus more difficult to treat, they said. Of total lung cancer cases statewide, the percentage of advanced cases — defined as cancers that had spread to the lymph nodes or beyond — hovered near 81% between 2000 and 2014, according to Kentucky Cancer Registry data. By 2020, that number had declined to 72%, according to the most recent data available.

    “We are changing the story of families. And there is hope where there has not been hope before,” said Jennifer Knight, a LEADS principal investigator.

    Older adults in their 60s and 70s can hold a particularly bleak view of their mortality odds, given what their loved ones experienced before screening became available, said Ashley Shemwell, a nurse navigator for the lung cancer screening program at Owensboro Health, a nonprofit health system that serves Kentucky and Indiana.

    “A lot of them will say, ‘It doesn’t matter if I get lung cancer or not because it’s going to kill me. So I don’t want to know,’” said Shemwell. “With that generation, they saw a lot of lung cancers and a lot of deaths. And it was terrible deaths because they were stage 4 lung cancers.” But she reminds them that lung cancer is much more treatable if caught before it spreads.

    The collaborative works with several partners, including the University of Kentucky, the University of Louisville, and GO2 for Lung Cancer, and has received grant funding from the Bristol Myers Squibb Foundation. Leaders have provided training and other support to 10 hospital-based screening programs, including a stipend to pay for resources such as educational materials or a nurse navigator, Knight said. In 2022, state lawmakers established a statewide lung cancer screening program based in part on the group’s work.

    Jacob Sands, a lung cancer physician at Boston’s Dana-Farber Cancer Institute, credits the LEADS collaborative with encouraging patients to return for annual screening and follow-up testing for any suspicious nodules. “What the Kentucky LEADS program is doing is fantastic, and that is how you really move the needle in implementing lung screening on a larger scale,” said Sands, who isn’t affiliated with the Kentucky program and serves as a volunteer spokesperson for the American Lung Association.

    In 2014, Kentucky expanded Medicaid, increasing the number of lower-income people who qualified for lung cancer screening and any related treatment. Adults 50 to 80 years old are advised to get a CT scan every year if they have accumulated at least 20 pack years and still smoke or have quit within the past 15 years, according to the latest task force recommendation, which widened the pool of eligible adults. (To calculate pack years, multiply the packs of cigarettes smoked daily by years of smoking.) The lung association offers an online quiz, called “Saved By The Scan,” to figure out likely eligibility for insurance coverage.

    Half of U.S. patients aren’t diagnosed until their cancer has spread beyond the lungs and lymph nodes to elsewhere in the body. By then, the five-year survival rate is 8.2%.

    But regular screening boosts those odds. When a CT scan detects lung cancer early, patients have an 81% chance of living at least 20 years, according to data published in November in the journal Radiology.

    Some adults, like Lisa Ayers, didn’t realize lung cancer screening was an option. Her family doctor recommended a CT scan last year after she reported breathing difficulties. Ayers, who lives in Ohio near the Kentucky border, got screened at UK King’s Daughters, a hospital in far eastern Kentucky. The scan didn’t take much time, and she didn’t have to undress, the 57-year-old said. “It took me longer to park,” she quipped.

    She was diagnosed with a lung carcinoid tumor, a type of neuroendocrine cancer that can grow in various parts of the body. Her cancer was considered too risky for surgery, Ayers said. A biopsy showed the cancer was slow-growing, and her doctors said they would monitor it closely.

    Ayers, a lifelong smoker, recalled her doctor said that her type of cancer isn’t typically linked to smoking. But she quit anyway, feeling like she’d been given a second chance to avoid developing a smoking-related cancer. “It was a big wake-up call for me.”

    Adults with a smoking history often report being treated poorly by medical professionals, said Jamie Studts, a health psychologist and a LEADS principal investigator, who has been involved with the research from the start. The goal is to avoid stigmatizing people and instead to build rapport, meeting them where they are that day, he said.

    “If someone tells us that they’re not ready to quit smoking but they want to have lung cancer screening, awesome; we’d love to help,” Studts said. “You know what? You actually develop a relationship with an individual by accepting, ‘No.’”

    Nationally, screening rates vary widely. Massachusetts reaches 11.9% of eligible residents, while California ranks last, screening just 0.7%, according to the lung association analysis.

    That data likely doesn’t capture all California screenings, as it may not include CT scans done through large managed care organizations, said Raquel Arias, a Los Angeles-based associate director of state partnerships at the American Cancer Society. She cited other 2022 data for California, looking at lung cancer screening for eligible Medicare fee-for-service patients, which found a screening rate of 1%-2% in that population.

    But, Arias said, the state’s effort is “nowhere near what it needs to be.”

    The low smoking rate in California, along with its image as a healthy state, “seems to have come with the unintended consequence of further stigmatizing people who smoke,” said Arias, citing one of the findings from a 2022 report looking at lung cancer screening barriers. For instance, eligible patients may be reluctant to share prior smoking habits with their health provider, she said.

    Meanwhile, Kentucky screening efforts progress, scan by scan.

    At Appalachian Regional Healthcare, 3,071 patients were screened in 2023, compared with 372 in 2017. “We’re just scratching the surface of the potential lives that we can have an effect on,” said Stumbo, a lung cancer screening champion at the health system, which includes 14 hospitals, most located in eastern Kentucky.

    The doctor hasn’t shed his own grief about what his family missed after his mother died at age 51, long before annual screening was recommended. “Knowing that my children were born, and never knowing their grandmother,” he said, “just how sad is that?”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Protein vs Sarcopenia

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    Protein vs Sarcopenia

    This is Dr. Gabrielle Lyon. A medical doctor, she’s board-certified in family medicine, and has also engaged in research and clinical practice in the fields of geriatrics and nutritional sciences.

    A quick note…

    We’re going to be talking a bit about protein metabolism today, and it’s worth noting that Dr. Lyon personally is vehemently against vegetarianism/veganism, and considers red meat to be healthy.

    Scientific consensus on the other hand, holds that vegetarianism and veganism are fine for most people if pursued in an informed and mindful fashion, that white meat and fish are also fine for most people, and red meat is simply not.

    If you’d like a recap on the science of any of that:

    Nevertheless, if we look at the science that she provides, the advice is sound when applied to protein in general and without an undue focus on red meat.

    How much protein is enough?

    In our article linked above, we gave 1–2g/kg/day

    Dr. Lyons gives the more specific 1.6g/kg/day for adults older than 40 (this is where sarcopenia often begins!) and laments that many sources offer 0.8g/kg.

    To be clear, that “per kilogram” means per kilogram of your bodyweight. For Americans, this means dividing lbs by 2.2 to get the kg figure.

    Why so much protein?

    Protein is needed to rebuild not just our muscles, but also our bones, joint tissues, and various other parts of us:

    We Are Such Stuff As Fish Are Made Of

    Additionally, our muscles themselves are important for far more than just moving us (and other things) around.

    As Dr. Lyon explains: sarcopenia, the (usually age-related) loss of muscle mass, does more than just make us frail; it also messes up our metabolism, which in turn messes up… Everything else, really. Because everything depends on that.

    This is because our muscles themselves use a lot of our energy, and/but also store energy as glycogen, so having less of them means:

    • getting a slower metabolism
    • the energy that can’t be stored in muscle tissue gets stored somewhere else (like the liver, and/or visceral fat)

    So, while for example the correlation between maintaining strong muscles and avoiding non-alcoholic fatty liver disease may not be immediately obvious, it is clear when one follows the metabolic trail to its inevitable conclusion.

    Same goes for avoiding diabetes, heart disease, and suchlike, though those things are a little more intuitive.

    How can we get so much protein?

    It can seem daunting at first to get so much protein if you’re not used to it, especially as protein is an appetite suppressant, so you’ll feel full sooner.

    It can especially seem daunting to get so much protein if you’re trying to avoid too many carbs, and here’s where Dr. Lyon’s anti-vegetarianism does have a point: it’s harder to get lean protein without meat/fish.

    That said, “harder” does not mean “impossible” and even she acknowledges that lentils are great for this.

    If you’re not vegetarian or vegan, collagen supplementation is a good way to make up any shortfall, by the way.

    And for everyone, there are protein supplements available if we want them (usually based on whey protein or soy protein)

    Anything else we need to do?

    Yes! Eating protein means nothing if you don’t do any resistance work to build and maintain muscle. This can take various forms, and Dr. Lyon recommends lifting weights and/or doing bodyweight resistance training (calisthenics, Pilates, etc).

    Here are some previous articles of ours, consistent with the above:

    Take care!

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