Sardines and kimchi… you are a much better man than i
I digress… Can you give me a quick education on protein…
I thought I learned that we can’t make use of more than aprox 30g-ish of protein at one sitting. If you are taking more, I definitely know you are correct. Is this just because you are a big guy, so you can use more of it, or is this something my small self should consider? For example, I don’t add hemp to my protein shakes because I had assumed the extra protein at that point serves no purpose.
Hey, btw, how does lily’s chocolate taste when eaten by itself? I’ve wondered about that brand.
Hey Beth. Actually, there was a study that made headlines showing you absolutely can absorb more than 30g in one sitting. You can absorb at minimum, 100g at one time. Here is examine.com’s article breaking down the evidence. How much protein can you eat in one sitting? - Examine
That being said, I certainly don’t think I NEED this much protein. I am just a large guy with a fast metabolism so I’d rather overconsume protein than fats. I get more protein than I need without even trying.
I think a good rule of thumb is .75g per lb of body weight. You probably don’t need more and can probably get by on slightly less.
I would much prefer to go for my .75g per lb in one or two meals, and then just eat what I want without overthinking it. Doing this will make me enjoy eating so so much more, so thank you for sharing this!
My morning latte has 12g of soy protein, and then if I have a shake with some added hemp and the same soy milk, I could knock out most of my day right then and there… bless you, @LukeMV, bless you
2 cups almond milk
1 cup sprouted cocoa crispies
2 bananas
2 Tbsp of Cashew butter
20 grams of marine collagen
250 mg of limonene (cut open capsule and squeeze it into the vitamix)
1 cup tropical fruit mix (mango, strawberry, peach, pineapple)
1/3 cup blueberries
1 cup of baby carrots
Morning Smoothie!
3/4 cup of Kefir, 1 celery stalk, fresh Kale,
1 Scoop Grass Fed Whey Protein,
15g of Collagen, Cinnamon Sprinkle,
2! Splenda (cheating, I know)
Splash of Vanilla or Almond Extract, Ground Flaxseed,
3/4 of a frozen banana, OR 1/2 an avocado,
1 Cup Frozen Fruit - Varies, could be blueberries, peaches, mangos,
pineapple, cherries, tropical variety, strawberries, mixed berries, etc.
plus a few ice cubes mixed in a Vitamix = So Super Yummy!
Smoothies are such a joy - or they certainly can be
My daily smoothie - more of a thick chocolate mousse (I detest liquid smoothies lol):
Coconut meat (from young coconut) - or half a large avocado in coconut meat is not available
FRUIT: currently its apricot bcs its in season (large and very ripe), but red cherries and papaya or ripe mango, banana or dates work great as well
PROTEIN: GELATIN - 10-15 gr
CACAO - 1 heaping tablespoon powder; or ceremonial grade chocolate bar (love it for stearic acid and creaminess that it provides)
Coconut yogurt - commercial
Spirulina -1 tsp
Asparagus - as few stalks
Mushrooms - actual mushrooms
Turmeric - a bit of the actual root
A bit of orange peel
Ginger - a bit of the actual root
Stevia - vanilla
Salt - pinch
Dry spices: Cinnamon, Oregano, Cayenne
PREP:
add all ingredients - except for gelatin and coconut yogurt - into a blender, add boiling water just enough to cover the content; once it starts blending on low - add gelatin;
All this time I’ve been taking my medications and supplements within an hour or so window of a smoothie filled with high viscosity soluble fibers (psyllium, inulin, chia, apple, avocado). And only now I’m finding out that I may have been significantly reducing the absorption of the meds/supplements by doing that
We all love a chia seed pudding. But according to Dr Karan Rajan (Superpower’s Medical Director) we should be using yoghurt, not water.
Why?
When you mix chia into yoghurt, the protein, fat, and probiotics slow how the seeds hydrate and release fibre.
That means fermentation happens deeper in the colon, producing a gentler, more balanced short-chain fatty acid profile (more butyrate, more propionate), boosting omega-3 absorption, and adding the perks of dairy’s live cultures and bioactive peptides.
Bottom line: both water or yoghurt-based chia pudding is good, but if you want to squeeze out every benefit, yoghurt wins.
Check out his reel:
For more gut health & microbiome tips follow —> @loamscience
Chia in yoghurt works “better” than in water because the protein, fat, and probiotics in yoghurt slow how the seeds hydrate and release fibre.
This delays fermentation to deeper in the colon, producing a gentler, more balanced SCFA profile (more butyrate/propionate), improves omega-3 absorption, and adds synergistic benefits from dairy’s live cultures and bioactive peptides!
That being said…do whatever you want because chia is great either way!
Based on the transcript provided, here is the complete breakdown of Dr. Rhonda Patrick’s daily longevity smoothie recipe exactly as formulated and discussed in the video.
Core Ingredients & Quantities
3 cups Raw Kale: Packed firmly into a standard measuring cup. Chosen for its high content of lutein, magnesium, calcium, and vitamin K.
2.5 cups Frozen Blueberries: Preferably organic to minimize pesticide exposure. Frozen berries are used to keep the smoothie cold and thick. Rich in anthocyanin polyphenols.
1/2 Avocado: Replaces the traditional banana. The monounsaturated fats inside the avocado create a creamy texture and increase the intestinal absorption of the kale’s carotenoids (lutein and zeaxanthin) four-fold.
3 tablespoons Barley Beta-Glucan Powder: A soluble, fermentable prebiotic fiber used to feed beneficial gut bacteria, lower LDL cholesterol, and assist in clearing persistent environmental toxins (PFAS “forever chemicals”) from the body.
1 to 1.5 scoops Whey Protein Powder: Specifically using Momentous brand in the video (which provides approximately 23 to 35 grams of clean protein without gut-disrupting fillers) to satisfy daily target requirements.
Water: Added contextually at the end to achieve the preferred blending consistency.
Mentioned Modifications & Variations
Optional Addition (Carrots): Dr. Patrick notes that she frequently adds whole carrots to this specific blend to further upgrade the carotenoid profile with beta-carotene.
Strictly Excluded (Bananas): Bananas are explicitly banned from this recipe. Bananas contain high levels of the enzyme polyphenol oxidase (PPO), which rapidly degrades and neutralizes the health-promoting polyphenols found in the blueberries.
Preparation & Equipment Note
Blender Selection: Dr. Patrick strongly advises using a glass or metal blender carafe rather than a plastic one. High-velocity blending creates heavy internal friction, causing plastic carafes to mechanically shed microplastics directly into the finished smoothie.
Beta glucan lives in the endosperm of barley. It’s close to 80%. So they beat it out of the grain. I think barley grass powder is made of young barley grass, which would have no beta glucan at all.
The brand of the barley beta-glucan powder is not mentioned in the interview.
Throughout the discussion, Dr. Rhonda Patrick and Mel Robbins refer to it generically as “a beta glucan powder made from barley” or “prebiotic fiber… isolated from barley” without specifying or endorsing any commercial brand.
While Dr. Patrick explicitly names Momentous as the brand for her whey protein powder (noting she had no official affiliation with them at the time), she keeps the barley beta-glucan completely generic in the dialogue, focusing purely on its mechanisms for lowering LDL cholesterol and aiding in the excretion of toxic PFAS “forever chemicals.”
Barley beta-glucan powder is a concentrated soluble fiber ingredient rich in beta(1→3)(1→4)-D-glucan , extracted from barley cell walls using environmentally friendly, non-chemical processes. It is primarily used in dietary supplements and functional foods to support cholesterol management and post-meal glycemic response .
The mechanism of action involves increasing gastrointestinal viscosity, which forms a gel in the small intestine that binds to bile acids and promotes their excretion, forcing the liver to use blood cholesterol to produce new bile acids. Clinical evidence and regulatory approvals from the FDA , Health Canada , and the EFSA support its efficacy, particularly when daily intake reaches approximately 3 grams of beta-glucan under defined diet conditions.
Key considerations for use include:
Dosage Conversion : Products vary in potency (e.g., 60% to 80% beta-glucan); consumers must calculate powder grams based on the Certificate of Analysis to ensure they meet the effective dose.
Processing Impact : High molecular weight and viscosity are critical for efficacy, as heat or shear during manufacturing can degrade the fiber’s functional properties.
Gluten Content : As it is derived from barley, the powder contains gluten and is not suitable for individuals with celiac disease or gluten sensitivity.
Common Brands : Commercial supplements such as Cerabeta , NutraStat , and Barley Balance utilize patented air-current separation technologies to extract the fiber without solvents or enzymes.
PromOat Oat Beta-Glucan: 3 tablespoons of heaped powder would weigh approximately 27 grams(as 1 heaped tablespoon weighs about 9 grams)
Commercial Providers and Pricing
A market analysis for pure barley-isolated beta-glucan powder in the consumer retail sector reveals an exceptional level of market consolidation. Following the strict exclusion of scientific, analytical, and reagent-grade laboratory suppliers (such as Megazyme, CarboMer, and Sigma-Aldrich), the open retail market across the United States is essentially a monopoly controlled by a single parent producer, Sunny Boy Foods, which manufactures under the NutraStat and Cerabeta brand names using an identical air-milled extraction patent.
Consequently, a true “Top 10” list of distinct consumer brands does not exist under your strict inclusion criteria. The entire landscape of currently active, in-stock retail options with direct “Add to Cart” links is compiled below and ranked by the lowest cost per standardized 13-gram serving.
The Bulk Winner: The NutraStat 370g Value Bag represents the largest consumer-facing retail package available on the open market. It serves as the default bulk winner by virtue of market scarcity, as no 1lb or 2lb standalone consumer bags are currently manufactured for direct retail sale.
Price-Per-Gram Advantage Evaluation: The standard retail canister size for this compound is 140g (4.9 oz), rather than a 7.4 oz canister. Comparing the NutraStat 370g bag to the retail Cerabeta 140g canister reveals a massive 69% price-per-gram reduction ($0.121/g vs. $0.392/g). This disparity is primarily driven by third-party importing and cross-border distribution markups, as NutraStat dropships directly from production facilities.
The NutraStat 370g Value Bag (Subscription) stands as the current commercial volume leader available to consumer procurement channels. When cross-referenced against a standard retail 7.4 oz (209.8 g) canister baseline priced at a market average of $24.99 ($0.1191 per gram), the 370 g NutraStat configuration ($0.0770 per gram) yields an absolute 35.3% price-per-gram advantage. This comfortably exceeds the 15% corporate variance threshold required to justify inventory consolidation.
