Computer15 wrote: ↑Sun Dec 17, 2023 10:04 pm
I have finished Dr Brendsen’s second book and it’s a lot of information.
Is there a link to a simplified guide to which supplements are imperative to start taking as there are so many in the book.
Also it seems like this book has so many more labs that are suggested to be drawn than on the Apollo health site.
My muscle composition is low based on 23 and me and I am already very skinny, in his book the amount of protein is very little. Is there variances for different genes/body types and if so what is the best protein powder supplement.
Here is a quote from the "program" book
Ensure that you’re getting enough protein in your diet (review the suggestions in chapter 10). Your body cannot synthesize or store the protein it needs for essential body functions. You should include it in your diet, or your body may cannibalize your muscles—not good! While you are healing your digestive system and recovering from toxic exposures, you may have additional protein requirements. Equally important is adequate stomach acid to ensure proper digestion of protein.
Bredesen, Dale. The End of Alzheimer's Program (pp. 98-99). Penguin Publishing Group. Kindle Edition.
Many healthy people can limit animal protein consumption to 0.8 to 1 gram of protein per kilogram of lean body mass (LBM) per day, with the understanding that actual protein needs for each person are highly individualized. (Detailed instructions for determining your protein needs can be found in chapter 12.) Depending upon your starting place, you may need more protein initially, as you work to heal underlying damage, transitioning to less as you heal. It’s important to identify your personalized protein needs by being aware that specific groups of people may need more protein: Those with chronic GI issues, including GERD (especially those using PPIs and other antacids), SIBO, IBS, etc. Those diagnosed with type 3 (“toxic”) Alzheimer’s Those with underlying illness, active infections, and recovering from surgery
Bredesen, Dale. The End of Alzheimer's Program (pp. 152-153). Penguin Publishing Group. Kindle Edition.
Those over age 65, especially those with marked muscle loss Those with suboptimal BMIs (below 18.5 for women and below 19.0 for men) Those who engage in rigorous sports or physically demanding work Be aware that not everyone who falls into these categories automatically needs more dietary protein. This is especially true for those who are healthy, have optimized GI digestion (especially adequate stomach acid), and are actively encouraging muscle growth through daily challenging movement. If you fall into one or more of the bulleted categories above, increase your dietary protein by 10 to 20 percent beyond our recommendations, to 1.1 to 1.2 grams of protein per kilogram of lean body mass, until you can address the specific root cause of whatever is causing you to have an increased need for or insufficient metabolism of protein, with the ultimate goal of working toward our recommended amount.
Bredesen, Dale. The End of Alzheimer's Program (p. 153). Penguin Publishing Group. Kindle Edition.
Per the above, you could go up 10-20% beyond the 1.1 to 1.2 g/kg, that would be 1.44 g/kg. From my perspective, getting your protein in boluses >= 30g at a time (if from animal sources, including fish) or a larger bolus from veg sources. This is to trigger muscle protein synthesis (assuming also doing resistance training for synthesis as well). For more detail on this see this
podcast with protein researcher Don Layman, PhD.