Plant vs Animal Protein

Confessions of a reformed meat enthusiast

I'll start with a confession: I'm not a vegetarian or vegan. I'm what you might call a "conscious omnivore"...like someone who acknowledges their toxic ex might have had some good qualities. I've significantly reduced my meat consumption, not because I suddenly developed moral superiority, but because the science slapped me in the face harder than my cholesterol numbers after a steakhouse binge (and actually I did have a weirdly high cholesterol in 2018 in the midst of a meaty diet).

Learn To Love The Bean…(oi, mind out of the gutter!)

Remember being told plant proteins are "incomplete"? That nutritional propaganda is about as accurate as your uncle's Facebook medical advice. 

Myth #1: "Plant proteins lack essential amino acids"

Reality: While individual plant foods may have lower amounts of certain amino acids, the concept of "incomplete proteins" is embarrassingly outdated. Soy protein essentially has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.00 – identical to milk protein. 

Four more plant proteins (canola, potato, pea, and quinoa) have a PDCAAS of at least 0.75. To put this in perspective, tempeh (0.91) and tofu (0.93) rival beef (0.92) in protein quality.

The whole "you must combine plant proteins at every meal" concept has been thoroughly debunked. Your body isn't running a minute-by-minute amino acid accounting firm…it maintains amino acid pools throughout the day. Eat a variety of plant foods over the course of a day, and your body gets all it needs without the elaborate food combining choreography.

Myth #2: "Soy gives men breasts and disrupts hormones"

Reality: If this were true, tofu would be marketed as a breast enhancement supplement and your favourite instagram plastic surgeon would be out of business. A comprehensive review of 417 reports based on human data found that isoflavone intake does not adversely affect thyroid function, estrogen levels, ovulation in women, or semen levels in men. In fact, soy products are associated with reduced risk of breast and prostate cancer. (PMID: 33775173)

This myth arose from studies on rodents that metabolize isoflavones completely differently than humans do – about as relevant as testing chocolate toxicity on dogs and applying it to humans.

Myth #3: "Animal protein is more bioavailable"

Reality: While animal proteins generally have higher digestibility, the difference is much smaller than you've been led to believe. Plant proteins like soy, pea, and quinoa have digestibility scores of 90-98%, compared to most animal proteins at 97-99% (PMID: 33266120) Your gut isn't losing sleep over those few percentage points.

Why Your Gut Bacteria Prefer Diversity

Here's where things get interesting (and slightly terrifying): your gut microbiome has opinions about your protein choices, and it's not afraid to express them by altering your health.

Different protein sources distinctly impact the microbial diversity in your gut. While high animal protein diets can increase total bacterial biomass (because nitrogen is a limiting nutrient in the large intestine), they've also been shown to decrease overall microbial diversity – essentially creating a less resilient ecosystem in your colon.

Meanwhile, plant proteins come packaged with fibers, resistant starches, and phytochemicals that act as prebiotics, feeding beneficial bacteria. This isn't just hippie talk – it's metabolic reality. 

When your gut bacteria ferment these compounds, they produce short-chain fatty acids that nourish your colon cells and reduce inflammation.

Saturated fatty acids, prevalent in many animal proteins, and particularly trans-fat and compounds in processed meats could contribute to dysbiosis, increase intestinal barrier permeability, and promote chronic low-grade inflammation. It's like repeatedly punching your intestinal wall and wondering why things are leaking through.

Extremism Is Exhausting

Before you donate all your leather shoes and join a commune, let me clarify: you don't need to eliminate animal proteins (I certainly haven’t..yet). What your body needs is moderation and diversity. Here's a revolutionary concept: eat a variety of foods. Consume both plant and animal proteins (if you wish), but skew toward plants. Limit processed meats and foods high in saturated fats. Ensure adequate fiber intake (30g+ daily) to feed your gut bacteria, who will repay you by not causing inflammatory havoc.

Different protein sources (soy, pea, faba bean, beef, chicken, and pork) influences gut microbiota and metabolic profiles differently. Variety isn't just the spice of life; it's the foundation of microbial health.

TL;DR:

1. Embrace protein diversity: Each source brings different amino acid profiles, micronutrients, and compounds that support various bacterial populations in your gut.

2. Plant proteins aren't inferior: They're different, often featuring beneficial compounds absent in animal proteins. The PDCAAS differences are minimal for high-quality plant proteins.

3. Ignore the bro-science: Most anti-plant protein myths originated from non-human studies or are based on outdated nutritional understanding.

4. Moderation matters: You don't need to become vegan to have good gut health, but balance animal products with plenty of plant foods.

5. Consider your microbiome: Your gut bacteria have a say in your health, and they generally prefer a diverse diet rich in plant fibers.

Your digestive system doesn't care about your dietary identity politics; it just wants nutrients wrapped in fiber with a side of moderation.

How To Be More Focused

In 2006 I watched the film Idiocracy…little did I know that this would be a disturbingly prophetic look at our future. The plot follows United States Army librarian Joe who undergo a government hibernation experiment and wakes up five hundred years later in a dystopian anti-intellectual society…sound familiar.

The Great Brain Robbery: Cheers To Getting Dumber! 

In the evolutionary blink of an eye, we've gone from cave paintings to cat videos, from hieroglyphics to hashtags. But something sinister lurks beneath our glossy screens: our brains are slowly being reprogrammed, and not for the better. We're witnessing what might be the greatest cognitive heist in human history…not through some nefarious government plot or alien mind control, but through our own willing surrender to the dopamine slot machines we carry in our pockets. 

The evidence is mounting faster than unread emails in my inbox (currently >3000). Since the early 2010s…coincidentally when smartphones achieved market saturation…it appears we've been experiencing a startling decline in our collective intellectual capabilities. It's as if humanity peaked intellectually just as we gained unlimited access to information. 

We can’t just point the finger at hormonal teens; adults across all age groups are showing similar declines in reasoning and problem-solving abilities. We've become a species that can access all human knowledge with a tap but increasingly lacks the cognitive wherewithal to process it.

According to recent data from the OECD (Organization for Economic Co-operation and Development), approximately 25% of adults in high-income countries (and a staggering 35% in the US) cannot "use mathematical reasoning when reviewing and evaluating the validity of statements." In other words, a third of Americans can't effectively fact-check using basic math…a skill that seems rather important in an era where misinformation spreads fast.

Digital Dementia

"Digital dementia" sounds like science fiction, but neurologists are using this term with increasing frequency. It describes cognitive decline resulting from excessive reliance on digital technology…essentially, we're outsourcing so many mental functions to our devices that our brains are forgetting how to perform them.

Excessive screen exposure during critical developmental periods could lead to mild cognitive impairments that bear an uncomfortable resemblance to early-stage dementia: impaired concentration, disorientation, anterograde amnesia (inability to form new memories), and retrograde amnesia (inability to recall past memories). 

Neuroimaging studies confirm that excessive screen time physically alters brain structure. Heavy smartphone users show diminished gray matter in key brain regions controlling cognitive and emotional regulation. It's as if our brains are evolving in reverse…becoming less capable precisely when we need more cognitive firepower to navigate our complex world.

Perhaps most alarming is the decline in reading. In 2022, less than half of Americans reported reading a single book in the previous year. This is the most dystopian part for me…we're becoming a post-literate society where complexity is sacrificed at the altar of convenience, where nuanced arguments are replaced by hot takes, and where the currency of discourse is outrage rather than insight. I’m looking at you Instagram and TikTok…

Although I’ve mostly touched on the digital spaces as one of the main culprits behind our collective diminishing focus, it’d be remiss of me not to mention the plethora of other factors that screw things up for us; from our stressful lives, chronic poor sleep and even post infectious brain fog (think long COVID)...I definitely felt a bit more lethargic and disoriented for several months after the first time I got COVID. A detailed topic for another newsletter or video!

A Glimmer of Hope 

The good news…if we can call it that; is that these changes appear reversible. Studies of "digital detox" programs show remarkable improvements in attention, memory, and emotional regulation after just a few weeks. Our cognitive muscles may be atrophied, but they can be rebuilt with proper exercise.

The first step, perhaps, is recognizing the problem; acknowledging that the greatest threat to human intelligence isn't AI but IA (interrupted attention). The algorithms aren't making us stupid; they're preventing us from being smart.

In the meantime, perhaps the most revolutionary act in our distracted age is simply to focus on one thing for an extended period…to read a book from cover to cover, to cions. 

Now, if you've managed to read this entire piece without checking something else… congratulations; you're part of a rapidly endangered species.

Click here to download my mini guide to reclaiming your focus & attention!

Why You Should Start Upsetting People…

I mean this in the best possible way, obviously.

Right now, I’d wager many of you reading this are in the throes of the “empty chase”. Caught chasing society’s definition of success which will ultimately leave you hollow. I say this because this is sort of still me, although I’m slowly but surely freeing myself of this self imposed prison.

Once upon a time, by which I mean, right now…I found myself trapped in the pursuit of arbitrary success metrics I never actually designed for myself. Salary, social status, accolades, approval; shiny objects dangled in front of me by a world that thrives on my exhaustion.

And yet, every milestone I hit felt... empty.

Which makes sense, because society’s definition of success wasn’t designed to make us fulfilled…it was designed to make us compliant.

External Validation Feels Like A Scam

Success, as society names it, is a moving target. The moment you hit one milestone, another one appears; like an endless evil, capitalist version of tetris..the bricks never stop coming until you do.

Graduate.
Get a "prestigious" job.
Make more money.
Buy the house, because renting is “wasting money.”
Get the car
Have the kids, because legacy or something.
Retire, and finally “live” the life you wanted… once you’re already half-dead.

And the worst part? We think we’re the ones choosing this path.

Neuroscience explains why we’re wired for this. The dopamine reward system makes us chase things that signal approval. Social validation triggers the same pleasure pathways as food, sex, and drugs. The brain literally treats a LinkedIn promotion announcement with a shot of neurotransmitter bliss.

But dopamine isn’t a happiness chemical…it’s a craving chemical, a chemical of the memory of a reward. It pushes us forward, but it doesn’t let us enjoy where we are.

Which is why we feel perpetually unsatisfied, no matter what we achieve.

My Slow Letting Go (Work in Progress)

I’d love to tell you I’ve mastered the art of not giving a single f* about external validation. But truth be told, I’m still in the detox phase.

Society’s standards are a powerful drug. Even when you recognize the scam, it’s hard to deprogram yourself from it.

But I’m learning.

I’m learning that success is personal.
That meaning > money.
That approval isn’t peace.
That chasing numbers will make you wealthy in things that don’t actually matter.

And that sometimes, real success looks like rejecting the script entirely.

Maybe your version of success is:
Improving your health instead of grinding at a job you hate.
Spending time with family instead of flexing on social media.
Traveling, creating, slowing down instead of climbing a corporate ladder that only leads to a bigger cage with more padding.

Or maybe, it’s just waking up without anxiety gnawing at your soul.

So, How Do You “Break Free”?

1. Audit your “why”: every time you chase a goal, ask yourself:
   + Do I actually want this, or was I just told to want it?
   + Does this add meaning to my life, or am I collecting trophies to impress people I don’t even like?

2. Detach from the dopamine loop: success addiction is real. Train yourself to find joy in process, not just results.
   + Take long walks.
   + Do things that don’t scale.
   + Create for fun, not for clout.

The world will always tell you to keep running. More. Faster. Higher.

Because if you stop to think about it for too long, you’ll realize...you never even wanted to be in the race to begin with.

The Truth About Collagen Supplements

It was about time I touched on collagen considering this is one of the most popular questions I get: “do collagen supplements work?” 

These powders, pills, and potions have exploded in popularity, promising to restore youth from the inside out. But do they deliver, or are they just emptying our wallets? 

Understanding Collagen's Role in Aging

Collagen serves as your skin's architectural scaffolding; providing structure, firmness, and elasticity. Unfortunately, our natural collagen production begins declining around age 25, dropping approximately 1% annually thereafter. This biological slowdown contributes to the visible signs we associate with aging: decreased elasticity, fine lines, and sagging.

The supplement industry presents a seemingly logical solution: replace what's diminishing. But biology is rarely that straightforward.

The Science Behind Collagen Supplements

Recent research has begun painting a more nuanced picture than the skepticism of earlier years and I must also admit diminished some of my skepticism too. A 2023 systematic review and meta-analysis examining 26 randomized controlled trials with over 1,700 participants found that hydrolyzed collagen supplementation significantly improved both skin hydration (p < 0.00001) and elasticity (p < 0.00001) compared to placebo groups (fyi the “p” value/number, across most studies if less than 0.05 and especially 0.01 suggest you can say the result was statistically significant)

Similarly, another meta-analysis of 19 studies with 1,125 participants (95% women) demonstrated that collagen supplementation for approximately 90 days produced favorable outcomes for skin hydration, elasticity, and wrinkle reduction.

But here's where things get complicated…these positive findings come with important caveats:

• Many studies receive industry funding

• Sample sizes are often small

• Participant demographics tend to be limited

• Measuring techniques vary considerably between studies

• Many supplements contain additional active ingredients

The Digestion Dilemma

When you consume collagen supplements, they don't magically travel directly to your crow's feet. The digestive process breaks down collagen into amino acids and peptide fragments, just as it would any protein source. Your body then reassembles these building blocks according to its own priorities; which might not align with your cosmetic goals.

Hydrolyzed collagen (pre-broken into smaller peptides) theoretically improves absorption, but your body still maintains control over how these components are ultimately utilized.

Realistic Expectations

If you're considering collagen supplements, approach with measured expectations:

• Duration matters: Studies suggest benefits typically emerge after 8-12 weeks of consistent use

• Source differences exist: Research indicates fish collagen may outperform other sources for skin hydration

• Dosage considerations: Most positive studies used between 2.5g-10g daily

No compelling evidence suggests these supplements prevent wrinkles or dramatically reverse existing skin aging. They may offer modest improvements in skin parameters, but they're not miracle workers.

Better-Established Alternatives

If youthful skin is your goal, science offers more reliable interventions:

1. Sunscreen: Daily broad-spectrum protection remains the gold standard for preventing collagen degradation

2. Retinoids: These vitamin A derivatives have decades of research demonstrating their ability to stimulate collagen production and improve skin texture

3. Lifestyle factors: Avoiding smoking, minimizing pollution exposure, prioritizing sleep, and maintaining hydration all support collagen integrity

My Perspective

While newer research shows collagen supplements aren't entirely without merit, I don't routinely recommend them as essential components of a skincare regimen. They appear generally safe, but their effects are subtle compared to established interventions.

If you're curious about trying them, consider:

• Choosing supplements with transparent ingredient sourcing

• Setting a 3-month trial period to evaluate results

• Maintaining realistic expectations

• Continuing evidence-based practices like sun protection and proper skin hydration

I'll continue monitoring emerging research, but for now, I'd suggest investing first in the fundamentals; retinoids, sun protection, and healthy lifestyle habits…before adding collagen supplements to your routine.

Menopause Getting Worse?

I'm tackling a burning question (pun absolutely intended): Is menopause actually getting worse for modern women? Strangely enough the answer appears to be yes, and it's not just because people are finally allowed to talk about it without being diagnosed with "hysteria" by men in monocles.

The Generational Hot Flash Gap

The most compelling evidence comes from a Swedish longitudinal study tracking women across different birth cohorts. Researchers discovered that women born in 1954 and 1966 reported significantly more frequent hot flashes at age 50 compared to their counterparts born in 1918 and 1930. We're not talking minor differences; 35% of the more recent generations experienced daily hot flashes versus 24% of earlier generations (PMID: 36150114)

What's particularly fascinating is that when researchers adjusted for all the usual suspects…smoking habits, BMI, stress levels, hormone therapy use; the gap didn't shrink; it widened. Women from more recent generations had nearly twice the odds of experiencing daily hot flashes compared to their grandmothers. Apparently, progress isn't always progressive!

Beyond "It's All In Your Head"

Ok, so you might argue that this increase is simply a reporting phenomenon; perhaps our grandmothers stoically suffered in silence while millennials and Gen-Xers document every bodily hiccup on social media. But the Swedish researchers were clever enough to account for this, and the biological difference persisted.

The landmark Study of Women's Health Across the Nation (SWAN) has been following over 3,300 women since 1994, providing unparalleled insights into the menopause transition. SWAN revealed that 60-80% of women across racial/ethnic groups experience vasomotor symptoms, with significant variations in duration and intensity (PMID: 21961716)

Climate Change: Making Hot Flashes Even Hotter

In a cosmic joke that's difficult to appreciate, rising global temperatures may be exacerbating hot flashes. Research suggests that climate change-induced temperature fluctuations can make vasomotor symptoms more severe. Nothing like a planetary fever to complement your personal ones.

Even more surprising is the seasonal variation in hot flash intensity. One study found that the odds of experiencing hot flashes were 66% greater during summer peaks compared to winter lows [PMID: 31567864]. If you've ever had a hot flash in July, you have my deepest sympathies.

What This Means For You

While experiencing menopause is normal, suffering through it needn't be your fate. The research clearly shows that today's women are facing more frequent and potentially more severe symptoms than previous generations.

If hot flashes are disrupting your life, speak with your physician. Beyond the discomfort, severe vasomotor symptoms correlate with increased risk of cardiovascular events; meaning your hot flashes might be trying to tell you something important about your heart health.

And remember, while our grandmothers may have had fewer hot flashes, they also lacked effective treatments and lived in an era when "women's problems" were dismissed with a pat on the head and perhaps a recommendation for a nice cup of tea. There is still a long way to go when it comes to women’s health; both on the research as well as diagnostic/treatment side of things but at least there are more options; and the research to back them up!

Probiotics For The Vagina..?

Do women really need a probiotic… for the vagina?

Probiotics are everywhere. They're in your yogurt, your supplements, and now apparently in your vagina?

If you’ve scrolled through wellness ads recently, you’d think vaginal probiotics were the holy grail of feminine health. Promises of “restoring balance” and “supporting vaginal flora” are being slapped onto capsules, suppositories, and drinks. And plenty of women are buying in.

But… do they actually work?

The Science of Vaginal Probiotics: Hype vs. Reality

The vagina, much like the gut, is a bustling ecosystem teeming with bacteria. The Lactobacillus species (specifically, L. crispatus and L. iners) dominate in a healthy vaginal microbiome, keeping bad bacteria in check by producing lactic acid.

Two of the most common vaginal issues; bacterial vaginosis (BV) and yeast infections…stem from microbial imbalances. BV happens when harmful bacteria (like Gardnerella vaginalis) overpower Lactobacillus, while yeast infections are caused by an overgrowth of Candida fungi. In theory, probiotics could help by reintroducing beneficial bacteria.

Sounds reasonable, right? Well, there’s a problem:

• Most vaginal probiotics don’t contain the right bacterial strains. Many products use L. rhamnosus or L. acidophilus, which are common in the gut…but not the vagina.

• Oral probiotics likely won’t reach the vagina. The idea that bacteria can survive digestion, travel through the gut, exit through the anus, and then somehow relocate to the vagina? Optimistic, at best and anatomically dubious

• Even vaginal suppositories haven’t been proven to work. Some studies suggest short-term benefits, but no strain has been shown to colonize long-term or reliably prevent infections.

• Placebo effect is a thing. Feeling better doesn’t always mean the treatment did something…it just means you think it did.

What About DIY “Natural Remedies”?

Some women, frustrated with recurrent infections, turn to the internet’s finest bad ideas:

• Garlic cloves (spoiler: they belong in bread, not vaginas)

• Tea tree oil (irritating at best, harmful at worst)

• Yogurt-soaked tampons (sounds probiotic-y, but contains the wrong strains)

Trust me, I really wish there was some magical shortcut here but as far as I can tell, there’s almost no consistent high quality evidence these work. Most studies are poorly done, and even the better ones show mixed results.

So, Should You Take a Vaginal Probiotic?

Right now? Probably not.

If you’re dealing with BV or yeast infections, the only proven treatments are antibiotics or antifungals…not wellness-marketed capsules.

If you’re set on trying one, the only strain with some evidence is Lactobacillus rhamnosus GR-1. But don’t expect miracles.

So, How Do You Keep Your Vaginal Microbiome Happy?

Turns out, the vagina is self-sufficient; like a well-oiled machine that doesn’t need interference.

• Skip douching. Your vagina already cleans itself. Introducing unnecessary products can throw it off balance.

• Use condoms, especially with new partners. Semen can alter vaginal pH and microbiota.

• Try a menstrual cup. Unlike tampons or pads, it doesn’t leave blood sitting in the vagina for long, reducing bacterial shifts.

• Eat fermented foods. While gut probiotics won’t magically reach your vagina, a generally healthy gut microbiome is still a good idea.

• See a doctor if something feels off. Don’t let Instagram wellness trends dictate your reproductive health