I am currently testing the higher protein advice of Dr. Peter Attia, which I mentioned back in April.
This year I started increasing my protein levels and I started eating breakfast 3-4 times a week. The result so far has been I’ve gained 6 pounds, most of which I would say has been fat, not muscle. Oops. 😮
I’m 186 now instead of 180. Considering I was 222 at my peak, I’m not concerned. I just need to get better at high-protein meal prep. It is a skill and I will figure it out.
Since April, I have dialed in my higher protein levels better. I am back down to 180. I am starting off every morning with a protein shake. My shakes are not pretty. Any juice bar that tried to sell my style of shake would go bankrupt. That is a feature, not a bug. More on that later.
In the 2013-2014 era, I tried and failed to use protein shakes when testing The 30 in 30 Experiment by Tim Ferriss. Consuming 30 grams of whey protein resulted in weight gain for me. And although casein was better than whey on appetite, that experiment also failed.
But I’ve learned a lot since then. I understand how highly flavorful food can stimulate appetite. Having a vanilla protein shake with blueberries and a banana is very tasty and for me resulted in more hunger.
My goal today is to consume a low-flavor, nutrient-dense protein shake that is more filling with fewer calories. I believe I have succeeded.
This isn’t pretty.
2 tablespoons of Chia seeds (soaked overnight)
Chia seeds will add 116 calories to the shake, but due to the fiber and additional protein, it is more filling.
200mg Hyaluronic Acid (soaked overnight w/chia seeds)
This is good for skin and joint health. It may assist with wound recovery. It doesn’t mix well with water, so soaking overnight with my chia seeds solves that issue.
20-25 grams Whey Protein Isolate
I’m using two different vanilla wheys. One is sweetened with sucralose, the other uses stevia.
10 grams Collagen Peptides
This might be the ingredient that is most debated. I’m taking collagen peptides for skin health and healing. I was a skeptic for a long time but was recently persuaded by Anti-Wrinkle Supplement That ACTUALLY Works by Dr. Brad Stanfield which includes recent studies.
20 grams Creatine Monohydrate
For most people, 3-5 grams of creatine monohydrate is enough. In February, Huberman mentioned a study in progress where the individuals were using high doses of creatine to alleviate headaches. I decided to test myself.
My 6 month results so far have been amazing. I have had fewer headaches than in any period of my adult life. The few headaches I have had were shorter in duration and intensity as well. Note that I also started shoulder hangs at the same time. Maybe both helped? I want to continue the test and monitor my results during the winter months.
1.5 grams of Betaine Anhydrous (TMG)
See Eight Supplements That *Actually* Work by Dr. Brad Stanfield for an explanation. Note this supplement can have a fishy smell. I contacted the company that makes mine and they tell me it is normal.
2 grams of various mushroom powders
I bought a sampler pack of the six different mushroom extract powders sold by FreshCap. Lions Mane, Turkey Tail, Reishi, Cordyceps, Chaga, and Complex. Are mushrooms a superfood? I don’t know, but a lot of smart people love them, so I’m adding them to the shake.
1 teaspoon Psyllium Husk Powder
There are many articles online that discuss the benefits of this fiber supplement.
Chlorella / Spirulina tablets
I used to add chlorella and spirulina powder to the shake. It was too messy, so I bought the tablets, which I take with the shake.
Tastes OK, Not Good
My protein shake is ugly, but it tastes rather neutral. The vanilla punches through the mushrooms and other ingredients – but just barely. I’m using the principles of my Potatoes and Protein Diet in shake form. High protein and increased volume (via chia seeds and psyllium husk).
My morning appetite is in check and I remain at my leanest levels ever.
Is there anything you would add or remove from my ugly protein shake?