On this episode… I discuss the role of protein supplements in solving Type 2 diabetes. As part of my Week in Review, I share my bear encounter while camping this week. I also provide an update on my progress using Mounjaro, and review Type 2 Diabetes news articles.

Links from the show:

NEWS

Review Links Statins to Insulin Resistance and Diabetes

Doctor shares three signs of type 2 diabetes that could show up before a diagnosis

Exercising Later in the Day Helps Better Control Blood Sugar Levels

Study on Type 2 Diabetes and Weight Loss Finds Intermittent Fasting Beats Cutting Calories

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Solving Type 2 Diabetes Facebook Community

Find more at SolvingType2Diabetes.com

Click here to access the full episode transcript

Protein Supplements for Solving Type 2 Diabetes

Not my recommendations, just generally available through internet searches. 

Protein supplements are dietary supplements that contain high levels of protein. They are commonly used to increase protein intake in the daily diet, especially by athletes, bodybuilders, and individuals who have increased protein requirements due to certain health conditions or goals.

Here are 7 key details explaining the use of protein supplements to increase protein in your daily diet:

1. Protein Requirements: Protein is an essential macronutrient required for various bodily functions, including muscle growth, repair, and maintenance. The recommended daily intake of protein varies depending on factors such as age, sex, weight, and activity level. Generally, it is recommended to consume 0.8 grams of protein per kilogram of body weight, but athletes or individuals engaging in intense physical activity may require higher amounts, ranging from 1.2 to 2.2 grams per kilogram.

2. Convenience: Protein supplements provide a convenient and quick way to increase protein intake without the need for cooking or meal preparation. They come in various forms such as powders, bars, shakes, and capsules, making them easy to consume on the go or as a post-workout snack.

3. Protein Quality: Protein supplements often contain high-quality protein sources, such as whey, casein, soy, or pea protein. These sources have high biological values, meaning they contain all the essential amino acids required by the body. Whey protein, derived from milk, is particularly popular due to its high leucine content, which is an essential amino acid involved in muscle protein synthesis.

4. Muscle Recovery and Growth: Protein supplements are commonly used by athletes and bodybuilders to aid in muscle recovery and growth. After intense exercise, the body requires additional protein to repair damaged muscle tissues and promote muscle synthesis. Protein supplements, especially whey protein, are easily digestible, quickly absorbed by the body, and provide a concentrated source of amino acids, which can enhance muscle recovery and growth.

5. Weight Management: Increasing protein intake through supplements can be beneficial for weight management. Protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest, absorb, and metabolize. This can increase the number of calories burned by the body, potentially aiding in weight loss or weight maintenance. Additionally, protein-rich diets tend to increase satiety and decrease hunger, reducing overall calorie consumption.

6. Dietary Restrictions: Protein supplements can be particularly useful for individuals with dietary restrictions or preferences. For example, vegetarians or vegans may have limited protein sources, so protein supplements provide an alternative to meet their protein needs. They can also be beneficial for individuals with lactose intolerance who cannot consume dairy-based proteins.

7. Medical Conditions: Certain medical conditions, such as malnutrition, muscle wasting diseases, or surgery recovery, may require increased protein intake. In such cases, protein supplements can be prescribed by healthcare professionals to ensure adequate protein levels are met.

It is important to note that while protein supplements can be beneficial for increasing protein intake, they should not replace whole food protein sources in a well-balanced diet. Whole food sources like lean meats, poultry, fish, eggs, dairy, legumes, and nuts provide a variety of essential nutrients, fiber, and other beneficial compounds that protein supplements may lack. Therefore, it is recommended to use protein supplements as a supplement to a healthy and balanced diet rather than a primary source of nutrition. Consulting with a healthcare professional or registered dietitian can help determine the appropriate protein intake and the need for supplements based on individual goals and health status.

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The popularity of protein food supplements can vary depending on factors such as region, personal preferences, and dietary restrictions. However, here are 10 commonly popular types of protein food supplements:

1. Whey Protein: Derived from milk, whey protein is one of the most popular and widely used protein supplements. It is known for its high biological value, rapid absorption, and rich amino acid profile.

2. Casein Protein: Also derived from milk, casein protein is a slow-digesting protein that provides a sustained release of amino acids. It is often taken before bed to support muscle recovery and growth during sleep.

3. Soy Protein: Made from soybeans, soy protein is a plant-based protein source that is suitable for vegetarians and vegans. It is a complete protein, containing all essential amino acids.

4. Pea Protein: Derived from yellow peas, pea protein is another plant-based protein supplement that is suitable for those following vegetarian or vegan diets. It is hypoallergenic and easily digestible.

5. Rice Protein: Rice protein is a hypoallergenic and easily digestible plant-based protein source made from brown rice. It is often used as an alternative to soy or whey protein for individuals with dietary restrictions or allergies.

6. Collagen Protein: Collagen protein supplements are derived from animal sources, primarily the skin, bones, and connective tissues of animals. They are known for their high content of amino acids that support joint health, skin elasticity, and hair and nail growth.

7. Hemp Protein: Hemp protein is derived from the seeds of the hemp plant and is rich in essential fatty acids, fiber, and minerals. It is suitable for vegetarians and vegans and provides a complete protein profile.

8. Egg White Protein: Egg white protein supplements are made from the albumen part of eggs and are a rich source of high-quality protein. They are lactose-free and suitable for those with dairy allergies or intolerances.

9. Beef Protein: Beef protein supplements are made from hydrolyzed beef protein isolate, which is derived from beef sources. They provide a high concentration of protein and are often used by individuals who prefer animal-based protein sources or have lactose intolerance.

10. Mixed Plant-Based Protein Blends: Many protein supplements now come in mixed plant-based blends that combine protein sources like pea, rice, hemp, and other plant proteins. These blends provide a balanced amino acid profile and cater to individuals with various dietary preferences or restrictions.

It’s important to note that the popularity of protein food supplements can change over time as new products and formulations are released, and individual preferences evolve. It is always advisable to choose a protein supplement that aligns with your dietary needs, preferences, and health goals.

For my Mounjaro update, I’m still at the weekly 7.5 milligram dose. I’ll probably be at that 7.5 milligram dose for a while. if my A1C and my GMI are any indication of how things are going, there’s really no need to increase that dosage at all.

Very happy with the A1C control I’m getting with that Mounjaro and it’s controlling my hunger. It’s really working out well for me. So I’m pleased with the combination of the Mounjaro, my eating, and my movement.