⁠Indian Diet Problem: Low Protein, High Calories & Muscle Loss | Prashant Desai | FO501 Raj Shamani

44:10cow is that the food is bad at home? It is very important. It is important that it is bad at home? Because if you eat it out of the way, then you eat it with carb and fatty. At home, you will be able to decode it. At home, you will also be able to decode it. Because you have to do anything at home, but you have control. Suppose you know that I am eating protein less. So you can eat that food extra. But the majority of India, aloo, vegetables, roti, chawal, dal, That's a different problem. I'll come to this. Why do I come to this? First, I'll tackle it. Then you're absolutely correct, Raj. Why did I say that I want my country to eat more protein?

44:24Why was my first perspective patriotic? Because India is significantly or 100 % massively protein deficient. Okay? I've studied India's studies. I've studied India's studies. I'm saying that we're on average 0.5 to 0.6 grams of protein. So if I compare it from 1.2, I have less protein than 50 % of protein. And compare it to 1.6, 70 % of protein. We are always deficient in India. And you have to notice that you are so much abroad traveling. Look in Europe, Africa, look at the people there compared to India. Because India is also very interesting.

45:14We don't have protein. We look meek and weak comparatively to Europeans. Right? Even compared to Arabs, we look little weak. Generally, on average, Chinese and Indians, they both look weak. So, there are two-three reasons. One, when you index the vegetarian overall and we try it, we decode all the vegetarian foods. So, generally, your protein you are not getting adequate. Our second reason is our upbringing, our culture, Indian wisdom. India has always been about the cerebral. We have never been about the physical. Chanakya, Birbal. You'll never hear about remarkable stories of strength. You'll hear about India's remarkable story about the brain.

46:06When you were growing, you are not strong your family you are not strong your family you are not strong your family so this is also because our perspective is different for this reason we have never given us the strength importance as well there was a time when India there were so many wages wars and so on, if you see our warriors strength was important but over a period of time the strength took a back seat and cerebral took a bigger center stage. Which is why we are what we are. I describe Indians in an interesting word. I say that Indians have sarco-obesity. Sarco-obesity. What do you mean by that?

46:54It's called sarcopenia and obesity. Sarcopenia means loss of muscle mass and obesity. So on the one hand, you can see that Indian is losing muscle mass as Indian is growing. and on the other side you can see it on the flight this arcomicity will see every place yes what do you think about it what do you think about it on the flight on the road skinny fat is one of those only bigger pieces so you are right because we are largely ignorant which we are trying through this podcast to change people's perspectives on protein Now, if you eat it, if you eat it, rice, garlic, vegetables, garlic, all those are going to eat excess of law of thermodynamics, you are big.

47:42Like you have replaced your protein from your protein, your answer is coming out. So, after 20s, your responsibility is after 20s and 25s. Sarcopenia in some form will start. you will start losing muscle mass at 1 % every year and get fatter so muscle mass decline if you have later in life quantity of life or quality of life both have to preserve this is the period when you have to over index on protein this is the period where you have money so if you require you have a lot of ways to supplement it also right when we talk about sarcopenia so I have chosen a decline this is average decline but it is not average it is individualistic you can be above it you can be below it also so it is on your own if after this period if you gave your protein the primary importance of your food then after your 60s life is going to be remarkable I give an example and I have a last 3-6 months happened 2 people have died and 2 people have had very bad falls all 4 connected with falls my own maasi January 26 she fell she was 87 ok no one knows how it fell but after that fall she did not last more than 1 month she died ok my mama severely diabetic he fell after that I don't know what the complication happened in three months he died I lost both my own Masi and Mama in the last three months

49:40my cousin mommy she fell in the shower she is 72 not even that old her ankle fell down doctor said she is not going to be able to walk for the rest of her life on her own If she's lucky, she may need a stick. If she's unlucky, wheelchair. And your all biggest muscle needs? A second. My cousin mama, she followed her, but she followed her. Luckily, her face changed. The whole ribcage broke. he will not be mobile for the rest of his life he is 73 later you go in life the only protection so when we talk about top killers about heart attacks cancer, Alzheimer's, organ failure after 65 this whole killer comes in a big new killer that falls bathroom falls it's a big any fall any fall to save your weapon your grip now the natural tendency to protect your hand any bone what does it do so if your muscle has a decline then when you fall you will have a fracture and and and And once this fracture has come at that age, recovery is very difficult.

51:24Right. I have said that osteoporosis, which is declining bone, is a disease of childhood. Meaning? Meaning, your whole bone growth is up to the age of 20. That's it. After your bone grows. If you have not had adequate calcium, not eat. So bones can be deposited in bones. Every time your heart beats or contracts it needs to be needed. If you haven't given it it's taking bones from your bone mineral density is going to protect. If you eat adequate protein then your muscle mass will protect. Remember a slightly deviated question. you spoke about grip why is grip important I have seen this recently all around the world advanced medical care just to test and see all grip tests grip strength is a predictor of longevity I can tell you how long you are why?

52:39grip strength is a predictor of your muscle mass, muscle strength and muscle power. We have started discussing that if you have preserved muscle, then your quantity of life also increase. So, when I talk about grip strength to talk about grip strength, you can see that this whole muscle mass, muscle strength comes in. But another important thing is that it's neuro connection. One of the muscles contract to do this, the signal goes to your brain. So, your grip strength is the whole circuitry decide so grip strength now there is enough literature that your grip strength is a predictor of your longevity got it now elderly had another problem elderly have another problem something what in science we call as anabolic resistance anabolism we have explained muscle protein synthesis after 60-65 two things one of your hormones is reduced because of this muscle protein synthesis and we have a very important amino acid that we talk about the leucine problem.

53:44That's the problem. The other thing, for you to kickstart the muscle protein synthesis, you can use the amino acids to do it. When you don't have bloodstream in your bloodstream, you can't get the muscle protein synthesis. So, after that, we will talk about the meal, you need to kickstart the muscle protein synthesis. So, the leucine receptors also have weak. Which is why, suppose you have an elderly and you have 0.8 gram also the absorbability is very poor so it will not get many studies below 20 and above 65 I think it was Professor Luquen Loon study in his muscle protein synthesis is 100 % more than people who are here okay Professor Luquen Loon study they cast when you cast you don't if you fracture or cast here they saw that the muscle mass decline was 4x of this r

54:59but converse is also true so olden people don't need to be afraid of this okay your response is going down but your body still has the capacity to respond. Your capacity to respond doesn't go down. Means, if you have developed adequate or optimum protein, their muscle must protect.

55:23It will not have to have walking stick. It will increase their quality of life. It will decrease your dependence on your own. So, how many people say to me in social media? If your grandmother has brought the vegetables, then carry it. Don't take it. We have our value system. I take it. No, brother. You are doing a disservice to the person. True. If you throw the seeds, brother, there's nothing to your grandfather, grandmother, father. No one will die from the seeds. Just like that. Now, when you train the muscle, you give adequate protein with it. So, your muscle protein synthesis goes up by 27%.

56:17So, if you did all these things in older age, I did it. So, you will have to sleep. You will have to sleep. Now, I'll tell you another thing. I'll tell you about the extreme burn patients. Those severely burned patients. How much protein will they give you? 3-4 grams per kg of body weight. Because it's faster recovery and repair. The skin also gets better. Everything. Structure and integrity. retain your skin is nothing but protein tell me about our food right now in the house before you talk about the last kidney that was left so this is a very big myth that started eating more protein from the kidney damage okay some extent when you study study you say that you study the question is perfect now why is it perfect and rightfully perfect because they had all the subjects and all the subjects had a kidney problem so worse so the king asked how many protein is there?

57:33so they had a reverse causality established after that Dr. Lane Norton and two people studied a lot of great one they had a set of bodybuilders which had has 4.4 grams per kg of body weight has been raised. Now, we talk about 0.8, 1.2, they have 4.4 grams. Heavy. Kidney is functioning perfectly well. Then, we take normal people. Normal people have 2.5, 2.8 grams per kg of body weight. Kidney is working. In fact, Kidney was working better because kidney efficiency was increased because it had to. Two things I want to say. Does eating excess protein result in damage to the kidney? There is no evidence whatsoever.

58:32No evidence. Zero evidence. Do people whose kidney is already damaged, should they have excess protein? Answer to that is absolutely no. These are two different problems. if somebody already has a kidney problem they should not eat high protein or they should be low on protein because it will accelerate if your kidney is perfect like I am doing at this 54-inch I have no problem with this 2 gram protein I have tested my kidney function so these are both different problems you can listen to that if the new air is running it will cause cancer which air is not heard why? because when we talk about muscle protein synthesis we will get to the leucine so when we get to the body of leucine then the pathway is called mTOR pathway which means the muscle protein synthesis kickstart mTOR is the mechanistic target of rapamycin this is the pathway so when protein or amino acid leucine will get to the mTOR pathway will trigger the DNA will go to the translation factor through mRNA will go to the transcription factor ribosome, ribosome protein amino acid, this is the whole pathway.

59:46If you look at this growth pathway, there is IgF1 that is when you talk about cancer cells, grow up, that growth factors associated with them. Because your protein activity increases, your IgF1 activity increases, I have never heard of this. Maybe if you do more work. This is also a big myth. But what is the work on the kidney? What is 32-33 peer reviewed studies? Do it. Are openly around the world? The way I look at it is, take out which are the RCT studies. Observational studies, epidemiology studies. You asked what you ate. you can tell it verbally, it will probably go on. But if you see RCTs, which is gold standard studies, and if you can see someone, or you can add a chat GPT, that is relevant studies.

1:00:52RCTs are real clinical trials. Random controlled trials. When you take two patients, you don't know, you don't know, you randomly assign it, then you study it. So you will really get to know. Two people, low okay you don't know both kidneys are doing good work one more one less then look that's what Lane Norton studies so when RCT studies as many of them there are connect establishes you can ask your team to even do revert a lot scientific evidence behind protein causes kidney damage real studies come in front of it interesting because this is one of the biggest questions all the normally doesn't understand other imidators might not hurt everyone flashback where going

1:01:55the depression gur guer peaking taught I'm not an idealist. I don't have the influence like GLP 1. I'm a big deal with lifestyle. I'm a realist. You're big. You're going to take a cost benefit analysis. Cost of obesity versus then you'll leave GLP and you'll get the weight back. That's okay. No matter what. There's a chance to get it. A lot of times when you go through that motion of being lighter, you are motivated to make lifestyle, but you don't even want to give them. I'm not an idealist. I'm a realist. to buy. Interesting. Tell me, do you want to do protein first or do you want to do food first?

1:02:41Because there is one direction that we can take right now which is plant protein better, whey protein better, animal protein better. All that zone, food protein shake versus all of that. Do you want to do that first or do you want to do food first? I think we will have to go through the entire motion for people to understand this. We will do both. Which direction do you want to pick up now? Either way, food but food again, you need to understand a little theory for people to understand when we talk about different foods. When you talk about protein about protein, what is the big picture of protein?

1:03:18It is to protect the structure and integrity for muscle mass, transportation, whatever. Now, you need to understand this, as I said, 20 amino acids, 9 essential, 11 non-essential, 9 you should get to eat. When we talk about essential amino acids, is the three things that are very important for your body. First, leucine. Second, lysine. And third, methionine. When we talk about eating, leucine is the most important thing. Why? Because leucine doesn't increase your bloodstream. When you don't increase your bloodstream in your body, your muscle protein synthesis can't be able to increase. Who comes this?

1:04:03You eat it. Every food comes in amino acids. Some less than some less than some. Before that, I will present the Stoo Phillips' leucine hypothesis to you. This is McMaster U.A. Stuart Phillips has done it. When you call the leucine trigger hypothesis, you call this thing you are seeing, you need to have half a gram of protein. Half a gram of minimum in the blood stream. otherwise you are eating protein but you don't have to start kickstart right so we have talked about remember that protein is not protein in itself it consists of different amino acids we are talking to each other another thing you can see the first big picture difference you can understand so okay when we talk about protein की बात करते हैं, एक चीज audience needs to understand, हरे खाने में, चाहे आप plant की बात करें, चाहे आप dairy की बात करें, या आप animals की बात करें, सब में सारे no amino acids हैं, क्योंकि सब आते plants हैं, अब वो एक second में समझाता हूँ, यह क्या unique चीज है, so आप अगर atmosphere Look at the atmosphere, almost 71 % nitrogen.

1:05:2228 % oxygen is the rest of the gases. Humans and animals have no ability to do nitrogen. This ability has been given to trees and plants. Air of nitrogen is used in the soil. The bacteria in the soil can be used in the soil. This nitrogen can be used in the soil.

1:06:08Okay.

1:06:18so there are two types of animals which are just plants and animals which are just animals animals plant eat that animal can eat another animal so you think that this protein is not wrong all essential amino acids but one very interesting thing is when we talk about essential amino acids so here Professor Luquenlund which I learned a lot from Manchester. Now, you can see the concentration of non-vegetarian and dairy of all the essential amino acids. EAA means essential amino acids. The proportion of the plant is less compared to animals. So, you will get 9 of them. But in animals, this is more than 9 of the percentage.

1:07:12taste is more. Okay. What's simplistic meaning? What's that? If I have to do my amino acids requirement and I'm a vegetarian like I'm a rich man and I'm a complete vegetarian then I have to eat more compared to this. That it will be similar in meat. I have to eat more and eat more. That's the first principle that people kind of need to understand. but I'll tell you about a story about plants capacity so when we talk about animals why are animals in animals? so when we talk about plants nitrogen organic nitrogen inorganic nitrogen when we talk about cows when we talk about goats की बात करते हैं, sheep की बात करते हैं, यह सब को ruminant animals बोलते हैं, ruminant का मतलब उनकी जो stomach है, इसको rumin बोलते हैं, वो खुदरत में बहुत unique इनको ruminant stomach दी है, इस stomach में जो bacteria जो भी खुदरत हैं उनको बहुत unique दी है, तो जब यह लोग घास का चारा keep mama.

1:09:02high in essential amino acids. Sahara meat high in essential amino acids. Eggs high in amino acids. And fishes also. So, this is the goat and all the animals eat the rumen because of essential amino acids is more than now. Now, we go to food. This is before another thing. A small thing. When we talk about plant-based food about about your animal food. So, food, whatever we discuss is only one thing focused on it. Ingestion and quantity on it. But, we need to focus on the quality of protein. It comes from essential amino acid composition. Within this composition, how much lusin, how much lysin, how much methionine.

1:09:57The third quality comes from It's about digestion and digestibility. Not all proteins are digested in the same way. And fourth is its absorbability. So when we talk about food, we will take all things through it. That now we will make a plate. Ready? Okay. First, do you have to take vegetarian food or non-vegetarian food? Vegetarian. Vegetarian. so so how much protein will be in your opinion 100 gram rice how much protein will be in your opinion so rice also there is also 1.5 gram protein 100 gram rice so much but there wheat 10 gram protein why do you say this because sometimes when we talk about the food we talk about the food good and bad about it when I have 1.2 gram this is all count in that overall composition composition in your basin how much protein is 15 gram 1.5 gram 10 gram 15 gram and this is all 100 gram in the 2 1 1 1 1 1 1 1 1 1 1 Jowar Bajra की बात करेंगे 9-10 gram So, पहले हम grains की बात करें इसका good है कि इसमें protein तो है जब हम weight loss और obesity की बात कर रहे protein से कहीं ज्यादा carb है क्योंकि आज का episode पूरा protein के बारे में मैं जब protein के बारे में बात करता हूँ मैं एक चीज try to focus on any food calories from protein is how much it is.

1:11:49That is important. Because when we talked about basin, in basin in the basin 15 grams protein 73 grams carb. And 3 grams fat also. So when you see this calorie, it's about 380 calories. very high calories from protein only 60 % calories from protein right why is this important when we are going to live demonstrate Indian curry is a problem do you do it do it do it tell us Indian curry more than Indian curry I want to tell you structurally when we talk about protein की बात करते हैं and एक example दूँगा अभी वहाली में अक्षाई कुमार का एक interview देख रहा था right अक्षाई कुमार एक तो उनको दो बड़ी gift मिली है एक genetics की दूसरा वो बहुत जाबा active है तो जब हम protein की बात कर रहे तो हमने बात की digestion की हमने बात की absorber have a far better muscle protein synthesis you had a very big documentary like a movie Netflix game changers you will listen to the vegetarian you will listen to the vegetarian there is a very big difference in them and us I and you are vegetarian their activity level is so much that when people eat more protein to eat the excess in vegetarian food.

1:13:39The problem of vegetarian food is that we have to decode that there is protein but you get the carbs in it. But the activity level is so high that the carbs are used. If you eat only vegetarian food, don't eat it. But if you don't eat it as active, the excess carbs will convert it. I try to demonstrate that. try to do this. This is 100 grams of chowl. Right. I like to see it so much. When it's cooked, it's so much. This is 100 grams of wheat. Today I made a roti. For 10 grams protein for you, you need to eat a roti. How many roti are? 9 or 10. I don't have 4, 5, 6, 7, 8, 9, 9, 10 gram. This is the deal.

1:14:37This 100 gram in the deal. How much protein is in the deal? 24 gram. Great. Now you have 24 gram protein in the deal. But this 24 gram in the deal. I have to eat this whole deal. It's not enough. I eat it. Normally not. How much calories will it?

1:14:58which is not bad you are right it's not bad at all but I need to eat so much I talk about the rice when you talk about lentils except soybean which has a lot of protein rest of all 8 or 9 gram protein 100 gram rice this is a 100 gram rice I think it's like now for eating this is not much this is not much. Why? Because I had a meal for my house. Now it will come with the milk or the ghee. Now it will come with the masala. There is water because there will be a little water. But it will come with gravy. If you eat this whole, then you will get 8 grams protein. If you eat this whole, then you will get 24 grams protein.

1:15:489 grams of protein. If you eat this whole, then you will get 10 grams. Now, let's zoom out and make a Indian dish dish. You can visualize it on average. So, when you look at Indian dish dish, you will eat 4-5 roti. You will eat some leaves. You will eat some rice or some vegetables. If you eat 100 gram or diet, if you eat a roti based diet,

1:16:24Now the challenge is, if you will tell this, that I ate 50 grams of roti, or 100 grams of roti, 50 grams of garlic, 50 grams of rajma, or I ate some of the rice, I ate some of the rice, and I ate some of the rice. You got it, if you ate your roti, so you got 19-20 gram protein. If you took rice as an option, because half the country eats rice, then you have only 12 grams of protein. For this food, and I counted that you will make your food in 3-4 chambach in 3-4 chambach teal. You got 1-3 calories in rice. Sorry, in rice you got 1-3 calories. In rice you got 1-3 calories. Now structurally see, your calories from protein is less than 10%.

1:17:22So I can't do weight loss again. I'm eating all this and I'm getting fat. Because I think that's just... I think that it's 24 grams of protein. But then I'm getting... 20 grams of protein. Right. I'm eating about 1300 calories. In 20 grams of protein, there's 80 calories. 80 calories divided by 1300 56 % calories from protein are in this meal so you will say you have to eat paneer that's right now you can eat paneer so if you have eaten full fat paneer this is the chart or you can add it it will add it full fat paneer 18 gram protein 100 gram calories are how many? 265 because if it's 18 grams protein then it's 20 grams fat so if you have replaced something with cheese it will increase but it will increase calories fat because in the milk it's good fats there's no problem so if you have 1300 calories from the whole thali food one thali in one lunch if your dinner is equally to this you have 2500-2700 calories consumed here then you should put in one no no where did you I didn't talk about your favorite meal what is your favorite meal yeah you made a grill about your favorite meal which is your favorite which if you don't eat then everyday you feel breakfast everyday?

1:19:10everyday breakfast you're talking about lunch or dinner what's the difference? you're talking about favorite time when I eat my meal breakfast I don't skip breakfast rarely I do you're talking about breakfast vegetarian breakfast I'm talking about breakfast I'm talking about breakfast okay every day you count you'll know how heavy it is I'm not saying don't eat breakfast our job here is not to tell people what to do or what not to do I am only trying to present information from a protein lens so that they become careful and they are aware of it if you have eaten your poha I have taken 100 gram poha which will be this little bit of a add up peanuts because generally you put 25 gram add 25 gram add 25 gram add aloo and you can also add safe that I can add but you can get 11 gram you get protein but calories you have to eat 300 calories.

1:20:09But you don't eat the food, you drink the tea. So, you have 100 calories from your whole cup. If you add many food with toast butter, you add that. So, you have 500 calories. If you are going to eat idli chutney, you have 100 grams idli, 50 grams chutney, 75 grams sambar, you have filtered coffee, you have 500 calories. It's not good breakfast. Then you take a peanut butter. Again, wheat, aata, paneer. Alu, parada, paneer, parada. So you're getting protein in rice. 32 grams. Panis, parada. Parada. I had 100 grams wheat, aata. 100 grams paneer. Paneer, parada, you'll eat with the dough. So 100 grams of dough.

1:20:53Very good breakfast. And with the chai, you'll get 32 grams of protein. Calories will be with us. Okay? The point, Raj, what I'm trying to make and I'll come to some very interesting products also. As a vegetarian, that is your challenge. Your challenge is to get that protein. You will have to eat more. The moment you start eating more, your problem happens that your calories will go up. So now you have two options. Option number one is reduce these calories. Your protein will also be reduced. the other option is eat this but I start exercising and work out so my energy will distribute the other when you work out then it will get dual impact on this the third option start getting intelligent about your protein needs I will come to one minute on very good swaps for vegetarian which are low in calorie high in protein I am not going to change the products.

1:22:11Fourth, supplements. Protein shake will be made on my friend. We will discuss all the discussion on that. Right? Like I take 3 scoop protein shake in a day. Because I don't have to be big. So if I have to eat this little bit, then I need something for my protein. Any product, vegetarian or non-vegetarian, when you compare protein shake from calories, from protein perspective say better product tell me in there I can't add protein but protein shake powder so protein powder you can add in cold and not in warm because protein will break okay so if for example 100 % just a very stupid question but it is not stupid and I'll tell you why also please so if unflavored protein my mom is making a dal in my house and she is making a vegetable on a spoon you can't put it on the ground you start to clog it but you can put it on the way powder you can eat it you can put it in the way powder you can put it in the way powder if you put it in the way powder then it will be warm no but when the way is making it it's cold then you can mix it so you can put it in the way that's a good hack you have to add a market, you have to add a lot of protein available why are you doing that?

1:23:37take a protein shake no no no I'm saying but unflavored protein in a** I've tried it but that protein a** mixing and it's good I'm saying swaps there are intelligent ways to swap but if you can see that meat then your calories are not changing much because it's another challenge they put it in the meat so that you have to add the texture and texture and the texture to the same way beyond a point you can add we will add 10 grams in marketing it's 10 grams of protein structurally if you can see that one you can become a big friend if you don't have the Indians palate but now back here. If you talk about soya bean or tofu, then this in comparison, it's less than calories, and less than that.

1:24:38If you can incorporate soya bean, but it's a caveat that applies to me. If you have thyroid problem, you don't eat soya bean. I love my tofu, but I can't have it in this. And one thing, everyone seems that nuts and there is huge protein. That's somewhere being found. If you talk about a normal, if you tell it about 15-20 gram, 100 grams of protein would get yourIf. The problem about nuts. The energy that is for all protein so far, its fat is based on you. If you try it, is 17 fits to 50 grams of protein. If you talk about some protein, which means 1.5-600 calories, so you can eat it bad temperature.

1:25:24Nuts and insects are the world? The protein will the zap. perspective you can't think walnuts pistachio walnuts peanuts

1:25:3426 gram protein Brazil nut like that it's more than selenium but our sting 26 gram protein 100 gram but fats and calories fats if you talk peanuts 50 gram fat calories 618 almonds it it's not really. About roasted che ora, 20 gram protein ,.."fat"? Only 6 grams. Which is good. Correct. Calories' half�h制 can get.. How many calories? 382.ику. If i Porno experienced it before夜, India is very good. A witnessed steak a bit, a roasted cheuna, a little salt to eat same ordering sauce, you'll get your carne at it, same ordering sauce, you'll get your carne at it, you get 10-15 gram protein no need to be no need to eat but the fats the carbs the carbs the fat is natural it's the fat the fat is the fat it's the fat it's the fat it's not used to make it it's not used to make it refined oil it's not used to make it something better alternative but what I'm trying to tell people is again a very big TV actress she made her reel my protein shake kaju badam pishita kia this is my protein shake I don't need to take I have seen that if I have a protein shake which is 25-27 gram if I have something to do that I have to give you 700 calories in 25-30 gram give you this is your protein shake 600 calories which is going to be what a joke but what a joke it keeps influencing people so I think this is a podcast I will listen to I'm deficient in protein.

1:27:22If you have seen the real you think almonds and all of them have a lot of protein. My protein is more fat. You can eat more almonds. Fat can be. So if you have those people who have protein to increase and calories to reduce the intelligence swaps. So if you make a friend of soya bean if you make a friend, Soya bean You get 15-16 grams protein So low calorie This If you eat paneer But you get fat loss So low fat paneer This is made from slim milk And skim milk You get 23 grams protein Only 1500 calories Okay I use an interesting product Skyer's milk I will mist 100 ml of milk. In that 100 ml of milk, I get 12 grams of protein.

1:28:23Okay? In 1500 calories. We'll talk about tofu. So all the tofu, except MPA or soy chaps, it's less than 1500 calories. Especially if you take silken tofu or soft tofu, you get 6 grams of protein, but it's less than 50 calories. से कम है, पचास साथ कैलेरी के जोन में, आप फर्म टोफू लेते पनीर जैसा, तो आपको 15 कैलेरी, 15 ग्राम प्रोटीन मिल जाएगा सिर्फ डीट्सो कैलेरीस में, तो यह इंटरेस्टिंग प्रोटीन, और सबसे फेवरेट मेरा इस अगर आप vegetarian doesn't get so complicated. I'm sitting on the Excel sheet. You won't sit. Generally, eat a little bit of a normal home. And start looking at protein powder or protein shake as a viable alternative.

1:29:18I think it has the opportunity to change your entire nutritional system without giving you additional calories, without complicating things. We'll come to protein shakes. before that we have to talk about two more things about plant protein why plant protein are also relatively weaker compared to animal protein from a digestion point of view right when we eat plants you get a lot of fiber right fiber role is digestion you don't eat separately protein when you eat rasma you get fiber you get a little protein but there is a lot of fiber which goes into the stomach with the fiber so it's gastric emptying delay gastric emptying delay means rate of digestion or digestibility is slow if it's digestibility is slow then it's absorbability is slow okay digestibility and absorbability what is the product if you look at the incremental incremental product PDCAA score or the latest technology is DIAAS score digestive indispensable amino acid score means if you have 100 gram protein then how many amino acids absorb so if you talk general then plants we have talked about grains Grain's absorbability is about 40%.

1:30:58So, for saying it was 10 grams, but you'll get 4 grams. Technically, you'll get 4 grams. When you go to the rice, it's 60-70 % of absorbability. But the milk is 100 % of absorbability. So, when we talk about digestion and absorption, this is a challenge. That you're structurally, you're eating so much, eat food, you understand if you have a vegetarian calculate and you have a number of 50 grams eat, you don't get more than 35 grams from an absorption point of view there are very interesting studies that are also 50 grams of food I eat with the rest of the shakes so I didn't know that so if you eat 50 grams of food then you get only 35 grams now there are some nuances is how much your food is boiled.

1:31:53So, Professor Lukwendoon had an interesting experiment that was made of minced meat versus steak. Small-shaped meat. Versus this. In Indian language, you are eating raw vegetables and cooked vegetables. Right? Almost. Salad is eating like a tomato versus that tomato if you have cooked the vegetables. No, minced meat means a small-shaped meat. And steak means a big piece. steak you are cutting the steak you have to chew when our vegetables are boiled properly boiled you have to not do that chewing example compare it so I am saying if your will it be a fair example no I don't think like boiled cooked will be very different because steak in some way will depend of boiled rare medium but then I am saying vegetarian that is the comparison you can come to boiled versus you are raw for example raw versus cooked but the point I am trying to make is that how your food is made from that to your absorbability when they talked about minced meat versus steak so digestibility and absorbability of minced meat was higher than this you have seen a picture of Sylvestre Teller Rocky you will see in the first movie Sylvestre Teller raw is eating a gpa gpa a big trend when we were growing our friends eating raw eggs so Luke and Lun wanted to prove rocky wrong raw egg versus boiled egg same same digestibility same absorbability where the difference is also a very interesting thing that whatever product you chew more digestibility and absorbability from a protein standpoint more than that.

1:33:49That's the thing that our dad and aunt said, eat it, chew it and eat it. So if you're eating the protein, at least you should chew it properly as your mom said. They have an experience that's a unique thing. We were talking about elderly people that after 65, people who preserve the strength in their teeth have more muscle mass compared to people who don't preserve teeth. because they are chewing chewing better so I'm just saying levers are very important for you to pull this now we come to non-vegetarian now compared to vegetarian non-vegetarian incremental amino acids we talked about ruminants now we talk different products like we talked about them major 4-5 because non-veget it's 500 things I have seen 3-4 things we will talk about non-vege the biggest friend is that they get more protein like eggs about 50 grams 2 eggs 100 grams 12 grams will get protein for 1.500 calories

1:35:10which is good very good right If you have already a question from Gaurav, Kumar's podcast on Breakfast with Champions or something, he asked what you eat breakfast. So it's three egg white and one egg. When you go to egg white,

1:35:34you'll get 11 grams of protein in just 50 calories. In 100 grams of eggs. So you eat three egg white so that means that it has got 15 grams of protein in 3 eggs in 15 grams of protein and in 1 small egg in 6. So in 4 eggs, it has got less than less than 15 grams of protein. But calories have got it, just 1.500 calories. When you talk about chicken, again, which portion of chicken you eat, the calories differ. So if you talk about chicken breast, it has got 30 grams of protein in 100 grams. but it's 1.500 calories. But if you look at the structure, calories are less. When you talk about chicken thigh, you get to get 25 grams, but you get to get 200 calories.

1:36:22When you talk about chicken liver, any animal's liver is high protein. 25-30 grams, you get to get low calories. Boiled chicken, which is very important, when you talk about chicken, when you talk about chicken, 28-30 gram protein for 800 calories same thing you will get in mutton anywhere we will eat 25-30 gram for 200-100 calories so when you see their calories from protein, in vegetarian it is very difficult to cross the 40-35 % threshold in all non-vegetarian you easily cross the 50-55 % 70 % threshold what is their loss? come on

1:37:11because we are talking about non-vegetarian fish is a very very good source for protein fish will get 20-25 grams protein and its calories 100-125 if you remove the fish relatively maybe we talk about chicken or mutton की बात करें, अगर vegetarian खाने का problem था high in carbs है, these guys are all very high in saturated fat. तो ऐसा नहीं है, यह सुनने के बाद किसी को लगेगा कि यार vegetarian में यह problem है, vegetarian नहीं यह problem है, non-veg का दूसरा problem है. Non-veg का और एक problem है. उनका यह problem है, अगर आप non-vegetarian को खाते हुए देखेंगे,

1:38:06maybe you will see, either they are eating rajma, or vegetables, or vegetables. This is a very big problem in the US, because they are very much over-indexed on beef. So from their point of view, their protein, US on average protein consumption is 0.9 grams, compared to India 0.6. But the biggest problem is fiber. So in the US, 2026 is a year of fiber. It will come to India. We don't know Indian people, we eat much fiber. We don't need fiber. But if it comes to the water, then the product will come. There is fiber in my water and there will come to my water. I think in US, in US, in 27, this is going to fall into fiber.

1:38:53We don't need to trust the Indians to do fiber. So, the non-vegetarian problem is, you can talk about swap. I just say one thing. If you are in weight loss, then eat egg whole, eat one bite in the egg. But take one egg. Because there are multivitamins in that egg. If you only go to that, there's a problem. The idea is, a vegetarian can't eat non-vegetarian. So you have to rely on protein powder on that. Or in any protein supplement. Or you have to exercise more. Non-vegetarian can eat vegetarian. So I can tell you, take your protein in your protein. And add fiber. add because that will help you overcome that problem what will not help them overcome is if you are very large non-vegetarian non-vegetarian most people eat then they eat their saturated fat problem got it now coming to protein shakes you said you wanted to take protein shakes which protein shakes is good let's go first let's understand why I'm taking protein shakes so two reasons you can take protein shake.

1:40:03One reason is that I have a lot of deficient so I have my protein synthesis to better for protein. This answer is different. If I have muscle protein synthesis to kickstart which I have to take and then I have to take mites well diagram and loosen then I have to take my muscle. This answer is different. Muscle preserve I'm going to preserve it. It's very wrong to make a protein body. I don't need to make a protein. I have three scoops. I can see that it's a body. I can't do it. I'm going to protect the decline. I'm going to take it. Yes, in this, a little bit of a muscle that will be a breakdown.

1:40:48It will be a little bit. Right? So, I'm saying, if you have a muscle protein synthesis that was anabolism, that you have to keep it so the answer is different. goga raj if you want to see that my protein is not as long as I have protein it's different this is all that we have talked about on the leucine now you go to market and you get three types of protein shakes right first of all you will get whey protein okay whey protein or you will get whey protein concentrate or you will get hydrolyzed this is the difference The difference is that its digestibility and absorbability is faster. Hydrolyzed is so expensive.

1:41:30You will get the casein in the market. When we talk about milk, it has 80 % of the casein and 20 % of the casein. If you need a very low protein, you can take the casein. A protein shake. The casein has time for digestibility and absorbability. Because of that, it cannot cross the leucine threshold. Despite the leucine, after the process of protein. So if you take protein for muscle protection, or for protein preservation, then ideally, casein is not for you. When you come to plant protein, you will find soy protein or pea protein. In India, largely, there are many brands in India compared to soy protein.

1:42:11I don't know why. Because soy has a better characteristics compared to pea. The biggest problem is that it's very low because it's made by plants. So if you have one scoop, which is a standard of today, that is that my scoop is 25 grams of protein. If a plant is, then it will give you 25 grams of scoop or 37 grams of scoop. If it's that, then you get 25 grams of scoop. When you take it and you take it less than 2 grams of protein, So you're taking the protein to complete the protein. You won't kickstart your muscle protein synthesis unless you've got two scoop. If you've got two scoop, my calories will increase.

1:43:04If you've got two scoop, then my calories will increase. When you've got a plant protein, when you've got a texture, then it doesn't suit you. I always say that if you're lactose intolerant, or you are ethically vegan then take your plant protein my suggestion to them is if you are taking plant protein don't take one scoop take one and half scoop because this will start your muscle protein synthesis kick start another one another one which has a very big product they have in India marketing fermentable yeast protein what is this so you can also make protein in the lab through yeast yeast when you go through the fermentation process it makes protein so you have extracted protein it has powder and it is made so it is a protein fermentable yeast protein it is also a big problem it is a problem when we talk about calories from protein So, when you talk about decent whey protein isolate, you will get almost 88 % of protein from protein.

1:44:24When we talked about soy or pea protein, it gets down to 78%. When you talk about fermented yeast protein, it gets down to 64%. It gets less protein. Right. The other problem is that it is also loose endograms. so if you take this and take one scoop then it will not be the protein synthesis if you see it muscular I can tell you that you don't have to take it and take it then you take it because if you don't cross the leucine threshold which Stu Phillips study then you will not do this in your work interesting fermented no benefit marketing marketing. What is the benefit? Maybe light on stomach, digestion, better.

1:45:16That's why somebody has made it. No, somebody made it because it can be made in the laps. You're making yeast through. You'll get the protein in insects. You'll have to talk about it, for example. I've said that that protein is a protein farmer and he's making a protein from potato. So, everybody is trying their way to think about it. this is a whole marketing game that now a new protein is fermented yeast suddenly you've only heard of whey and soy and plant and suddenly fermented yeast came out and so many actors started talking about so you are intrigued by it you will try it whatever you call it right but I'm saying when I look at it through the lens of science through the lens of as I said if your goal is that I need protein synthesis I don't need protein for the protein I don't need protein then you have to give whatever you like no difference not need to be a protein.

1:46:09But if muscle protein synthesis or preserve then first of all, whey protein. No comparison is not. Because that's not light on stomach. Okay, fair point. A lot of digestion problem is, gas is a lot of things. So, call your structure. Structurally you will see. So when we talk about gas, digestion, bloating, everyone's gut is different. Right? So if you need a very good protein, muscle protein synthesis, and you need to take one scoop, then take hydrolyzed. That won't be too. But the point is, I have done a whole course from Stanford. right if you understand the gut it's not much more than your body you have to take a protein shake over a period of time your gut will adjust to it no bloating no digestion but again this is personal I don't say this but I think if I need to cross the muscle protein in one scoop then I will go then I will go message there, I will try to give you a second message.

1:47:33Today, you will get a protein in every product. You will get a protein in every product. Cookies in every product. Ice cream in every product. Protein mania. If someone's about a entrepreneur is about protein, he needs to add a amino acid profile. Because we have discussed starting in the beginning. We eat protein for amino acids. But tell me, is it healthy? Every protein in every product. protein came out in every thing is it healthy? people have protein in biscuits you know protein in athens in protein every type you have a product or no one has protein is doing something in fact what I saw that there were some brands which I saw before it's very interesting chips bujia these brands pure junk fast food because there are protein in every product by nature 100 % We just discussed it, right?

1:48:30They have now put a lot of 7 grams protein, 2.8 grams protein, 9 grams protein. They are also added to the chips. But they are added to the chips. So now it's a health halo effect. I think this is a protein. Same chips package. I give a very simple answer to it. I try to give a little intelligent answer. I always tell you, I always tell you, when we talk about nutrition, first of all, this is personal. No food is not a personal choice. I always tell you, context is the dosage makes the poison. Thankfully, you have told me how many times you say thank you to your team. We got this platform to discuss this for discussing this platform.

1:49:17That people can understand that if you first know protein, amino acid, amino acid, lysine, lysine, methionine, these are the most critical. is leucine is the most critical muscle protein so you have protein shake but leucine is less than 2 gram so you have no effect it's very complicated for a common man tell me for a common man who is watching and has understood everything but every time he will buy product or online or whatever in the supermarket then how he will think that I will leucine or I will it's very difficult to find out in your 1000 % right which is mathematically impossibility you have 10000, then you have right.

1:49:57Why? I said, health is personal. Choice is personal. You want to keep so simplified. It's on your own. I have, and you have, what has been decoded today? What you eat breakfast, lunch, dinner, at home. But you know what you eat. No. Don't do it. Because we have demonstrated that you have a decent breakfast, lunch and dinner. You have to do 3 ,000 calories ish you will be very good.

1:50:34deflation only gives me protein shake no product I don't have to buy which I can only buy protein shake and I can only buy protein shake which is good? because it's fake now there was a research that was a thousand protein shakes in India and almost 70 % there was so much protein that was how many they were talking about what they were talking about and they were not giving and they were all regulatory bodies approved so first let's talk about first let's talk about I talked about it. I have made it very simple. For example, I am not saying people have to follow me. I am going to exercise whether I am going to exercise or not, which I try to do, I will have two scoops of protein.

1:51:23First thing. I break my fast with that. Okay? This is a very big reason. Now we will come to the timing of protein. We will come later, but I am saying that. I got 50-52 grams of protein. I got 4-5 grams of leucine. got 6 grams. Muscle protein synthesis kickstart. Why important is that when I didn't eat the whole night, catabolism, breakdown is going on. It was not. Muscle protein is not on top. When I gave up 50 grams of protein, I started the muscle protein synthesis. It's very difficult if you had 2 grams of protein scoop fast break, you'll be hungry for 2.5 minutes. It's very difficult. so I have saved my breakfast calories where I had 500-700 calories breakfast I got 250 calories in my 200 calories which means I am waiting for my lunch my lunch is complicated which I kept in front of you in my lunch I have rice or roti I have a little garlic or my vegetables after that I have 12 grams of sky I have always eaten so I have I have 12 grams I got a protein shake from office.

1:52:42Before I get a protein shake from office, I take a protein shake from office. The biggest mistake is starting 4 minutes. Here, everything is okay. We have to wind down. Then, you get a drink from the evening. When I get a protein shake from office, it was very difficult for me to then go and indulge. When I eat dinner, I usually do a normal dinner. I generally try to get a dinner in my dinner. or some form of better protein. That's it. I had no new product incorporated or not protein. I had no idea. I had only 3 scoop protein shake incorporated in life. 75-80 gram protein I had here. 12 gram protein I had here.

1:53:2890 gram protein I had here. The rest of me, 30-40 gram protein I had here. eat it. So I'm 70 kgs, I target 140. It's a bit like that. No complications I have in life. Just one thing I have made my friend. Protein shake. Why? Because I get from 80 to 88 % calories from protein I will get one product. You can take any non-vegetarian product, any vegetarian product. It's not in your own. Now your real question. I don't know how to do it. I don't know how good it is. I don't know why I'm not saying that the Raja Shaman or the podcast is one brand can identify which he trusts. I can do it. There are many brands.

1:54:17Everything can do it. But there are many brands which you trust. I tell you, which brand you trust in real. You trust in Rewanth, that protein, that well-being, that you trust in whole truth. That you trust in whole truth. That you trust in whole truth. you trust the brand you trust the reason you trust the brand sometimes you see the background but the good we don't know for example fermented yeast that's a good protein but the good the good we don't know that's not right and which is where the country needs to be grateful to you Raj now it's not a platform who can educate let's assume for example our good people have called someone else if he has researched this level he may tell him but if he hasn't done it he's ignorant but I'm saying who can reach everyone but he will get the time for education just trust a good brand and go blindly keep trusting MS Dhoni has made a protein brand.

1:55:32Now you trust the truth. Now we talk about education and we talk about another thing. Now I have talked about whey protein, plant protein, fermented yeast protein. We talk about raw material costs. Whey protein is most expensive to make because raw material costs. It's cheapest. It's cheapest. Plant is a fermented yeast and a plant is a thousand to 1200 rupiah per kg wholesale price is the way protein concentrate. How much of soy and pea is it? 300-400. In the market, most plant proteins will be more expensive. Who knows from that? Fermented yeast. It's more than that, but it's more than that.

1:56:18I take plant proteins. You are so big so you don't have money. It's not the whole philosophy that the bottle is how much marketing cost? How much? Full. Education. Revant's protein has launched plant protein. He has priced it right. Nice. He will break this market. And I think it was such a big opportunity. Plant protein launch at half the price of whey protein. Now if Raj has to take two scoops of plant protein, Raj has no problem. I am solving my leucine problem. I am getting my protein. but you are getting more calories which is okay. With no protein it's better. Nice. So now people listening to this, what should they do?

1:57:12What one change people should make right now at this point? Before we actually go there, tell me timing. I will tell you one simple trick. If you are eating ice cream, cookie protein, that you are eating, chips, protein, any product that you are eating, you should ask the first question to you, which product you are eating? Do you eat the product for protein? Or you eat the product, because the comparable product you are eating, you feel very bad. I talked about Kit Kat. If you are eating the context of the perspective, please eat. Because contextually, it's very simple. You will see the label, you will know it will be.

1:57:55Yes, mind you, it's expensive too compared to that. If you're eating for protein, for example, that you have to meet your protein deficiency, then I'm very clear, you must calculate calories from protein ratio. If calories from protein ratio is less than 50, I will not recommend that product. I would rather say, if your calories from protein ratio is less than 50, sorry if your calories from protein is more than 50 then eat it. If it is less than 50 for me it doesn't stand. So because I have become famous on Instagram so many people send me products and send me new protein first thing I calculate is calories from protein.

1:58:40I don't have to send it. I say first of all, send it to nutrition level. Now important that in fat 9 calories are in protein 4 calories. In carbs 4 calories. which protein is multiply by 4 and divide by total calories you will get if this number is 50 % it is not a protein for me so much effort you can add it you can add it you can add it you will get it so my perspective now you were asking timing of protein gym after eating or gym before eating right right? It's better than shake. Okay, I'll tell you. This is not my study. Again, Professor Luquan Loon's study is. Same question. They also have come to me.

1:59:30They have to break it. If you are doing a good workout, you are doing a good intensity workout, and before that, you have taken a scoop protein shake. You don't do your muscle protein synthesis. Okay. Why? because when you work out your catabolism muscle protein breakdown is getting more so this protein shake a lot of people feel that I ate it and if you took a good way protein shake and hydrolyzed it will get immediate digestion and absorption if you work out in the morning and stomach is getting this belief that my muscle protein synthesis will start to get which is why my repair process is already starting when it was measured, it was not.

2:00:21It was wrong. But when you take the exercise, when you take the protein shake, it has a very big impact. But there are also two nuances. If someone is not regular exercise, or is not trained, if you take the exercise after you take the protein shake, it has a very big advantage. Compared to somebody who is very well trained. okay if you are regularly trained like I go to the gym 3 times and regularly go to the last 10 years except I travel for me it doesn't matter if I go to the gym immediately 2 hours later or 4 hours later the anabolic effect of this will get the next 48 hours so untrained please take 2 hours if you are normal trained regular consistent training you don't need to worry got it this is the first thing the most important is your first meal and your last meal from a protein standpoint and these two things come out the basics of muscle protein synthesis and muscle protein breakdown on the one hand we talked about that you have done the last dinner at 9am or 10am and then you have to get up and get up and get up and get up and get up whatever you have to eat you have a breakdown in 12 hours or 10-12 hours.

2:01:49In 10-12 hours, you have a breakdown in the body. So when you are up, if you have not eaten at least 30-40 grams protein meal then you will not have a leucine threshold. You will not do the muscle protein kickstart. So if you protect and preserve or grow a younger person, your first breaking of your fast should be with anything either a protein check or a high protein meal especially after workout have 30 to 40 grams of protein this will happen the last meal is also very important because I know that my fast 10 hours or 12 hours will be the last meal if I make a protein rich then my catabolism will reduce relevance first and last meal more important in between you are okay I try to follow as much as possible that part of the piece I was talking about one thing tell me one specific thing they should take away from this simple when it comes to protein more is less for me if you are an Indian

2:03:34Thank you. easiest ways, best ways, protein shakes. I am saying, your choice is, or you can do it very complicated, or you can eat it very easily. That's also the other thing. I have to be honest. Protein shakes is a good thing. There is no problem in studies. A lot of people will say, this is preservative, that is preservative. I don't know how long-term impact it. Ideally, we always say, if the requirement comes from your whole food, then nothing like this. vegetarian disorder disadvantages compared to non-vegetarian if you are in the perspective of vegetarian if you have a broad you have 100-800 gram protein then you have no losing threshold to anyone's need to do it but if you have 100-800 gram vegetarian the calories will increase then you have to do more strength training I have to do it.

2:04:35I'm talking about what I'm talking about. Ultimately, everything comes down to where my philosophy has moved over the last 4-5 years. Now, I follow something called as muscle-centric nutrition. I have found something that I've researched, that I've found out of scientists. Ultimately, why are we doing this? That later in life, we can do things that we like to do. I don't want to be dependent on anybody. I want to enjoy activities that I do. only possible if you have muscle mask protect yourself if you have to go then you have to movement muscle of two things one is mobility the other is metabolism if mobility is gone then life is what kind of work if you focus on muscle-centric nutrition then it's interesting we started this thing obesity weight loss you forget to think about loss and gain to think about it.

2:05:32I don't need fat loss. I need muscle gain. True. True. Fat loss doesn't mean it will be muscle gain. But it will be 100 % impact of muscle gain. So start thinking in a different way. Okay. One last question because we ask this to everyone these days. Fill in the blank. Okay. India will only grow when? Dash.

2:05:59India will only grow

2:06:11India will only grow when Indians become capitalist

2:06:21interesting I thought nutrition and protein but interesting growth growth is always GDP growth right the finance bro inside you doesn't die now someone asked me before I was in a podcast that if you have to choose that you have to become a full time content creator or give up stock markets very tough for me but you will keep a gun so I said maybe this stock markets will not go at least this is a belief Thank you so much. Thank you. Hope it was worth it. It was absolutely worth it. It was a long master class. Thank you so much for watching this episode until the end. Now you know that you need to do three things.

2:07:04First of all, subscribe to this channel so that we also get more valuable guests. Number two, tell me what you liked in this episode and what you like to see and who guests you want to see in this episode and we have in this podcast. And this episode you must have to share with someone which will get a chance to change something better in your life. Because one conversation can change someone's life. I'll see you next time. Until then, keep figuring out.