Protein makes us feel full
• This study had 21 healthy adults eat one of two different ultra-processed diets for exactly 54 hours: 1) high protein (30% of calories) or 2) “normal” protein (13% of calories). The diets had equal amounts of fat, so the differences in protein were offset by different percentages of carbohydrate. The participants were encouraged to eat as much food as they desired with no access to other food, and the researchers counted everything.
• Subjects eating the high-protein diet consumed 196 less calories of food per day (protein fills you up!). But here is the crazy part: the high-protein group expended 128 kcal/day more than on the normal-protein diet. Eating pace slowed (more chews, fewer bites) and satiety hormones indicated modestly increased fullness with higher protein.
• Importantly, unrestricted access still led to overconsumption in both conditions (likely because the food was ultra-processed). But the study does suggest that the fullness induced by protein can help us eat less calories and even burn more. Put another way, “calories in” can affect the “calories out.”
Attachment
• I have skimmed some of Anthony De Mello’s work, mostly the book Wellsprings, but I had never seen footage of him. This is a powerful 8-minute video where he speaks profoundly, but in such a nonchalant way that you’re thinking ‘of course that’s true!’ Yet we don’t act in our lives as if it is. He says that “The world is full of sorrow. The root of sorrow is attachment. The uprooting of sorrow means the dropping of attachments.”
• De Mello explains that we often experience happiness before a particular attachment formed (to a person, a house, a goal); but we think that all of a sudden we cannot be happy if we lose (or already lost) that thing. He says at one time as a child we couldn’t live without a certain toy, but now we would of course throw that toy away.
Frog Fuel
• We just went on a trip and, as usual, I didn’t take any protein powder. But then I wished I had some collagen protein with me since we would be lifting some and rucking every morning with the dogs. So I ordered Frog Fuel from Amazon.
• These are one ounce pouches of liquid packed with “fast-absorbing” collagen protein, and 120mg caffeine if you want it (choose either caffeinated or non-caffeinated). Strong berry flavor and fairly thick liquid so I mix with gatorade or something similar.
Isometrics
• I have added a new dimension to strength training after listening to this Tim Ferriss podcast episode with Dr. Keith Baar. Baar explains how isometric exercises (eg. wall sits, static lunges, calf raise holds, hanging from pull up bars) strengthen tendons and prevent injuries by evenly distributing force and avoiding “stress shielding” of weaker tissue.
• He recommends several sets of short, targeted holds (10–30 seconds) a couple times a day for optimal adaptation. A 10-minute session of isometrics can trigger tendon growth without the wear-and-tear of eccentric loading. Of note, he also promotes collagen + vitamin C intake 30–60 minutes before training to support tendon repair.
• Also need to plug the Isomax device from Dragon Door – specifically made for isometric work. You can do a whole body workout with this one piece of equipment. Thanks Mateo and sorry it took me so long to get one.
Creatine sweet tarts
• Want to travel with creatine but not have to explain your baggies of white powder to TSA? Check out these creatine chews. They taste like sweetarts.
• A full serving contains 3 grams of carbohydrate, less than most creatine gummies. Nice to mix things up, but there is no need to deviate from the plain creatine monohydrate powder, which is cheaper and has no sugar.
Quotes
Notice the effect the stories people tell about themselves have on their lives. If you listen to people, if you just sit around and listen, you’ll find there are patterns in the way they talk about themselves … you’ve got to be very careful about how you tell these stories because it starts to become your reality. You are – in the way you craft your narrative – crafting your character.
– Michael Lewis
The surest way to be happy is to seek happiness in others.
– Eleanor Roosevelt
