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Soy - The Hidden Damage

Soy might be the most concerning food you’re eating. It’s prevalent, overshadowing even sugars and cholesterol as health threats.

The Hidden Health Concerns

Many believe only certain diets heavily rely on soy, but it’s everywhere. Dr. Joseph Hibbeln from the National Institute of Health suggests soybean oil alone could be 10% of an average American’s caloric intake(1).

Beyond obvious soy sources like tofu and soy milk, soy derivatives sneak into packaged snacks, chocolates, sports drinks, bars, and gluten-free products. When they omit wheat flour, they often replace it with soy flour.

What do we mean by ‘Soy’?

  • Tofu: Made from soybean milk curd.
  • Soy sauce: A sushi staple.
  • Soy milk: Mistakenly believed healthier than dairy.
  • Soy flour: A go-to in processed, especially gluten-free, items.
  • Soy protein powder: Common in bars, drinks, and protein supplements.
  • Baby formula: Many budget options have soy.
  • Edamame: Found at many Japanese eateries.
  • Soy ‘meat’: Soy versions of bacon, sausages, and burgers.
  • Soybean oil: Used globally in restaurants and manufacturing.

Before clearing your pantry, let’s dive deeper into why soy may be problematic for your health.

Today, a staggering 82% of soy is genetically modified (GMO). Monsanto, the company behind Glyphosate, introduced the first GMO in 1994. Now, in the USA, 94% of soy crops are GMO-based (2). Unless you’re meticulous about your food sources, you’re likely eating GMO soy.

Why is this concerning?

  1. Glyphosate Presence: GMO soy is ‘Round-Up Ready’, meaning it’s designed to tolerate Glyphosate (Roundup). This results in high glyphosate residues in GMO soy. Non-GMO soy, in contrast, has no glyphosate contamination.(4)
  2. Nutritional Inferiority: Research indicates GMO soy is less nutritious than non-GMO variants.(4)
  3. Genetic Engineering Risks: Consuming GMOs brings unknown health implications. There are connections between GMO soy and issues like sterility, infant mortality, and abnormal growth. 

This article won’t deep-dive into GMO dangers, but for a comprehensive look, consider reading “Seeds of Deception” by J. Smith.

GMO soy has been found to contain an average of 11.9 parts per million (ppm) of glyphosate residues, with peaks up to 20.1 ppm. Contrast this with Monsanto’s 1999 report, which claimed an “extreme” high of 5.6 ppm in their GMO soy tests(6). For context, New Zealand’s tolerance level for glyphosate in fruits is a mere 0.01 ppm. You might wonder why this matters. Glyphosate is intensely toxic. To offer a brief summary on glyphosate:

  • Glyphosate exposure jeopardizes liver health.
  • It changes the expression of 4000+ liver and kidney genes.
  • It can alter our gut microbiome, leading to issues like gut dysbiosis.
  • It may cause bacteria to become antibiotic-resistant.
  • Roundup has been linked to reduced sex hormone production.
  • Glyphosate can heighten estrogenic activity in our body.
  • The World Health Organization’s IARC labeled glyphosate as “likely carcinogenic.”
  • There’s a correlation between glyphosate use and increased miscarriages and premature births.
  • High cancer rates and birth defects are reported in areas with frequent Roundup exposure.

The implications of glyphosate in soy are immense and potentially detrimental to health.

What’s even more alarming is a study revealing the profound effects of glyphosate-contaminated soybeans on pigs, resulting in significant congenital malformations(7).

The researchers observed:

  • Glyphosate was present in various concentrations across all organs and tissues.
  • The lungs and hearts contained the highest concentrations.
  • Affected piglets displayed a range of abnormalities, including:
    • Ear atrophy.
    • Spinal and cranial deformations.
    • A hole in the cranium.
    • Leg atrophy.
    • One instance of a piglet with only a single, enlarged eye.
    • Absence of a trunk.
    • Enlarged tongue.
    • A female piglet possessing testes.

These findings underscore the serious health implications of glyphosate contamination, emphasizing the need for caution and awareness in food consumption.

Soy And Hormonal Disruption: Isoflavones Under Scrutiny

Soy is a significant source of isoflavones, a type of phytoestrogen that has been associated with disturbed endocrine function. At one point, isoflavones were heralded as health enhancers. To illustrate:

Protein Technologies International (a Dupont division) lobbied for a health claim regarding isoflavones, the potent phytoestrogens found abundantly in soybeans. They argued that only soy protein retaining isoflavones could lower cholesterol.

But this view shifted dramatically when the FDA revamped PTI’s petition, omitting any mention of phytoestrogens and instead endorsing soy protein. This change seemingly contradicted the FDA’s own rules.

This unexpected pivot likely resulted from emerging evidence, including findings by US government researchers, suggesting isoflavone toxicity.

Concerns arose about isoflavones’ potential to block minerals, inhibit enzymes, disrupt the endocrine system, cause reproductive issues, and increase soy allergy risks. Notably, despite warning requirements for oestrogen-containing products, soy products remain unregulated in this regard.

A comprehensive review on Soy Isoflavones found:

Though many therapeutic benefits were previously attributed to soy isoflavones, many of these claims lack robust validation from rigorous clinical trials. This discrepancy includes the previously believed link between soy isoflavones and reduced cholesterol, which many researchers and clinical studies now dispute.

Concerning reports have also surfaced, indicating potential adverse effects of soy isoflavones on cognitive function, especially concerning tofu consumption. More alarmingly, recent findings suggest that soy isoflavones could induce cellular chromosomal alterations and even magnify the effects of chemical carcinogens.
The current evidence doesn’t wholly endorse soy isoflavones’ benefits and cautions against their widespread use without conclusive clinical backing(8).

For a deeper dive into isoflavones’ adverse effects, Weston A. Price’s article, “Studies Showing Adverse Effects of Isoflavones, 1950-2013,”is a valuable read, cataloging numerous studies on this subject.

Soy And Its Impact on Estrogen Levels

Soy’s phytoestrogens, which have structures similar to the human hormone estrogen, have raised concerns about their potential hormonal effects, especially in relation to female menstruation and male hormonal health.

One study cited in the Canadian Medical Association Journal evaluated the exposure of male children to diethylstilbesterol (DES), a man-made estrogen. Notably, DES’s effects on animals parallel those of soy’s phytoestrogens. The results were concerning: upon maturation, the exposed boys exhibited smaller-than-average testes(9).

An intriguing n=1 study reported the experience of a 19-year-old male who, after consuming substantial soy amounts for a year, faced issues like diminished libido, erectile dysfunction, and decreased testosterone levels. Thankfully, these symptoms were reversible, as his testosterone levels normalized a year after eliminating soy from his diet(10). However, it’s vital to approach these findings with caution, given the extremely limited study size.

The conversation about soy’s hormonal impacts remains divisive, with data inconsistencies further muddying the waters. What’s certain is that soy’s phytoestrogens do possess biological activity, influencing the body’s hormonal balance in ways yet to be definitively understood.

High Content Of Inflammatory Polyunsaturated Fatty Acids

Polyunsaturated Fatty Acids (PUFAs), while essential for certain bodily functions, have been under scrutiny for their potential negative health impacts when consumed in excessive amounts. PUFAs encompass both Omega 3 and Omega 6 fats.

The primary concern regarding PUFAs is their instability. These fats are vulnerable to oxidation, a process triggered by exposure to heat and light. Once oxidized, PUFAs can promote inflammation within the body, with associated health risks.

A particularly worrisome fact is that many of the oils commonly used for cooking today, notably canola oil and soybean oil, are rife with PUFAs. The consumption of these fatty acids has been linked to a plethora of health concerns, including:

  • Obesity
  • Various types of cancer
  • Illnesses related to inflammation
  • Heart disease
  • Impaired immune function

(Source: AlexFergus.com on PUFAs)

Some health pundits even posit that the surge in PUFAs in our diets is a primary culprit behind many prevalent health maladies today.

The overwhelming use of soybean oil, especially in commercial cooking and food manufacturing, is driven by its affordability.

However, its health implications cannot be ignored. Soybean oil is notably rich in omega 6 PUFA, which is highly prone to oxidation and subsequently promotes inflammation. Specifically, soybean oil is comprised of 57% PUFA fats. For context, olive oil contains a much lower 8% PUFAs, and butter a mere 3%.

This disparity underscores the need for consumers to be vigilant about their dietary choices, understanding the implications of what they’re consuming, and making informed decisions about the fats they incorporate into their meals.

Soy’s Impact On Brain Health

The relationship between soy consumption and brain health is a topic of interest in the realm of nutrition and neurology. A particular article titled “Soy and the Brain” delves into the potential negative repercussions of consuming soy on cognitive function.

As detailed in the article:

An extensive study known as the Honolulu-Asia Aging Study was conducted over a period of three decades and included 3,734 elderly Japanese-American men. This study aimed to find correlations between the consumption of 27 specific foods and drinks and the participants’ health. Among the findings, it was observed that those men who consumed tofu at least twice a week displayed greater cognitive impairment than those who rarely or never consumed tofu(11, 12).

Dr. Lon R. White, the lead researcher from the Hawaii Center for Health Research, stated, “The test results were about equivalent to what they would have been if they were five years older.” However, for participants who did not consume tofu, their cognitive performance was akin to them being five years younger

Additionally, there was a noteworthy observation related to brain atrophy. High tofu consumption during midlife was linked to reduced brain weight. The brain naturally experiences some degree of shrinkage with age. Yet, in men with higher tofu consumption, this typical pattern seemed to be exaggerated, as their brains exhibited more pronounced signs of aging, according to Dr. White.

In summary, it’s important to know that this topic is still hotly debated, and there are a lot of inconsistencies in the data. We do know that soy contains phytoestrogens and does have a lot of biological and hormonal affects on the body.

Soy’s Impact On Hormones

Male Reproductive Health:

  • Several animal studies suggest that soy consumption might influence testicular size, testosterone levels, and testicular expression of steroid hormone receptors.
  • Human studies also indicate potential negative effects of soy on sperm count and testosterone levels.
  • Consumption of soy products like soy flour and soy protein isolates appears to be associated with decreased testosterone levels.

Thyroid Health:

  • There’s evidence suggesting that soy consumption might impair thyroid function.
  • High levels of soy isoflavones in blood may correlate with signs of thyroid disease.
  • Soy formulas might complicate the management of congenital hypothyroidism.
  • Soybeans contain goitrogens, which can interfere with thyroid hormone synthesis and affect iodine status.
  • Animal studies have shown potential negative effects of soy consumption on thyroid health, such as enlarged thyroid glands and goiters.
  • Anecdotal evidence from a small study suggests that replacing soy milk with cow’s milk reduced the size of goiters in children.

Soy contains compounds known as anti-nutrients, which can interfere with the absorption and utilization of various essential minerals. Key among these anti-nutrients are:

  • Phytic acid: Found in many plant foods, including grains and legumes, phytic acid can bind to minerals like iron, zinc, calcium, and magnesium, preventing their absorption in the digestive tract.
  • Oxalates: These can bind primarily to calcium, leading to reduced absorption and the potential for kidney stone formation in susceptible individuals
  • Enzyme inhibitors: Soy contains trypsin inhibitors, which can interfere with protein digestion by inhibiting the action of trypsin, an enzyme responsible for breaking down proteins in the stomach.

Potential Concerns:

  1. Reduced protein digestion: Trypsin inhibitors in soy can impede protein digestion, potentially limiting the availability of essential amino acids and the vitamins and minerals found in protein-rich foods.
  2. Mineral malabsorption: Phytic acid can bind to important minerals, rendering them unavailable for absorption. This may be especially concerning for individuals who rely on soy as a primary source of these minerals.
  3. Increased requirement for certain nutrients: Consuming high amounts of soy might increase the body’s need for some nutrients, like vitamin D and iodine, potentially contributing to deficiencies in these areas.

Several studies have addressed soy’s impact on mineral absorption:

  • Iron Absorption: Two studies highlighted the inhibitory effect of soy products on nonheme iron absorption, a type of iron found in plant foods. Soy’s phytic acid content is considered a primary reason for this reduction in iron bioavailability.
  • Calcium Absorption: Despite soy products often being fortified with calcium to match the levels found in cow’s milk, the bioavailability of this calcium appears to be lower in soy products. This is significant for individuals relying on fortified soy milk as a primary calcium source.
  • Absorption of Multiple Minerals: Another study found that the absorption of calcium, iron, and zinc was inferior in soy milk compared to cow’s milk. This suggests that even when fortified, soy milk might not fully replace the nutritional value of cow’s milk in terms of mineral absorption.

While soy offers a range of nutritional benefits and is a valuable protein source, especially for vegetarians and vegans, it’s essential to be aware of its potential drawbacks.

Individuals who consume significant amounts of soy might want to monitor their intake of key minerals and consider dietary diversity to ensure they’re obtaining a full range of nutrients.

Soy And Its Link To Food Allergies

The prevalence of food allergies appears to be on the rise, with common allergens including peanuts, eggs, dairy, and soy. While the reasons behind the increase in food allergies are multifaceted, soy’s ubiquity in various foods has led some to question its potential role in the growing number of allergic reactions.

Potential Links Between Soy and Allergies:

  1. Asthma Risk: A study involving 1,601 young adults in Australia explored the relationship between dietary choices and asthma risk. The results indicated that while whole milk seemed to offer some protective effects against asthma, soy beverages or soy milk was associated with a heightened risk. However, this does not directly link soy to allergies but rather to asthma, which is a different kind of immune response.
  2. Peanut Allergies: In a longitudinal study monitoring 14,000 infants over two years, babies who consumed soy-based formula were found to have a higher likelihood of developing peanut allergies. Specifically, around a quarter of these soy-consuming babies developed such allergies.

Soy is one of the top eight food allergens, so it’s not surprising that some people have allergic reactions to it.

However, attributing the rise in various other food allergies to soy consumption requires more comprehensive research.

The studies mentioned provide an interesting perspective, but they are not definitive evidence of soy being the primary driver of increasing allergy rates. As always, it’s vital to approach dietary decisions with a balanced view, considering individual health needs and the latest scientific findings.

Soy And Its Link To Cancer

Soy and its relation to cancer is a topic of great debate. While some research supports the anticancer properties of soy, other studies raise concerns about its potential to increase cancer risk. Here’s a balanced look at the evidence:

Evidence Supporting Soy’s Anticancer Properties:

  1. General Observations: Populations that consume a traditional Asian diet, which is high in soy products, tend to have lower incidences of certain cancers, such as breast and prostate cancer, than Western populations.
  2. Isoflavones: Soy is rich in compounds called isoflavones, particularly genistein, daidzein, and equol. Some studies have suggested that these compounds may have anticancer properties, particularly against hormone-sensitive cancers.
  3. Breast Cancer: Some studies suggest that regular soy consumption in childhood and adolescence can reduce the risk of breast cancer later in life.

Evidence Linking Soy to Potential Cancer Risks:

  1. Bladder Cancer: A 2002 study reported an association between soy consumption and an elevated risk of bladder cancer. However, it’s essential to consider that individual studies may have confounding factors and need to be viewed in the context
    of the broader body of research.
  2. Stomach and Colorectal Cancer: A study indicated that soy protein intake might be linked with higher mortality rates from stomach cancer in men and colorectal cancer in women. Again, such studies should be considered in the broader context of
    other research on the topic.
  3. Genistein Concerns: While genistein has been shown to have anticancer properties in some studies, others have raised concerns about its potential to stimulate the growth of cancer cells, especially in high concentrations or specific contexts.

Processing Of Soy And Potential Heavy Metal Contamination

The processing methods used in the production of soy products, especially soy protein isolate, have raised concerns over potential contamination with heavy metals, especially aluminum. Here’s an exploration of this topic:

Soy Processing:

  • Isolated Soy Protein Production: Isolated soy protein, commonly found in many food products, is produced from soybeans using a series of steps. These include removing fibers and other unwanted components to yield a protein-rich product. The process described involving acid washes in aluminum tanks is one method used in producing isolated soy protein.
  • Potential for Aluminum Contamination: The acid wash process can result in leaching of aluminum from tanks, potentially leading to increased aluminum levels in the final soy product.

Health Concerns:

  • Aluminum Exposure: Aluminum exposure in large amounts has been linked to neurological issues and other health concerns. However, it’s important to note that the human body gets exposed to small amounts of aluminum daily from various sources,
    including water, foods, and even antiperspirants.
  • MSG: Some soy products might contain added MSG (monosodium glutamate), which is used as a flavor enhancer. Some people might be sensitive to MSG and experience symptoms like headaches or flushing after consumption. However, the general scientific consensus is that MSG is safe for most people when consumed in typical dietary amounts.

Re-evaluating Soy In Your Diet

The debate around soy consumption has been ongoing, with passionate arguments on both sides. On one hand, soy has been a staple in many Asian diets for thousands of years and is considered a source of protein and nutrients. On the other hand, modern processing methods and the prevalence of genetically modified soy have raised concerns about its health effects.


Key Takeaways from the Discussion:

  • Soy’s Evolution: The soy consumed today differs from what was traditionally consumed. Modern soy often involves genetic modification and extensive processing, potentially introducing new health risks not present in traditionally consumed soy.
  • Traditional vs. Modern Processing: Traditional methods of fermenting soy, as seen in many Asian cultures, reduces many of the potential adverse effects associated with soy consumption. On the other hand, modern methods, especially those resulting in heavily processed soy products, may not offer the same health benefits or safety
  • Fermented Organic Soy: If one chooses to consume soy, opting for fermented, organic soy products like miso, tamari, tempeh, and natto can be a safer and more nutritious choice. These products have gone through a natural fermentation process that can reduce or eliminate many of soy’s potential harmful effects.
  • Awareness & Education: It’s essential to be aware of hidden sources of soy in various products, like soy flour or soy protein isolates. Reading ingredient labels and being informed can help individuals make better choices.
  • Personal Choices: While this article presents various concerns about soy, each individual needs to assess their health, dietary needs, and personal beliefs. Some may choose to eliminate or reduce soy in their diets, while others may continue consuming it, albeit more mindfully
  • Sharing Knowledge: It’s crucial to share knowledge with others and engage in conversations about food and nutrition. Being open to different perspectives can lead to better understanding and more informed choices

In the end, as with many dietary choices, moderation and variety are key.

Continually educating oneself and making informed choices based on personal health needs and preferences will always be beneficial.

Whether you choose to include soy in your diet or not, understanding its potential benefits and risks will help you make the best decisions for your health and well-being.

Author:

Leroy Saunders, Pn1. CrossFit L3. ISSA S&C
Email: coach@coachedbyleroy.com
Website: www.coachedbyleroy.com

References:

  1. http://www.cnn.com/2007/HEALTH/diet.fitness/09/22/kd.gupta.column/index.html
  2. Acreage. Washington: U.S. Dept. of Agriculture, Statistical Reporting Service, Crop Reporting Board, 2015. 27. USDA, National Agricultural Statistics Service, June 2015.
  3. https://www.nongmoproject.org/high-risk/soy/
  4. https://www.sciencedirect.com/science/article/pii/S0308814613019201
  5. https://www.huffingtonpost.com/jeffrey-smith/genetically-modified-soy_b_544575.html
  6. http://web.archive.org/web/20090105233408/http://www.monsanto.co.uk/news/99/june99/220699_residue.html
  7. Kruger M, Schrodl W, Pedersen I, Shehata AA. Detection of glyphosate in malformed piglets. J Environ Anal Toxicol. 2014;4:5.
  8. https://www.ncbi.nlm.nih.gov/pubmed/11522120?dopt=Abstract
  9. Ross RK. Effect of in-utero exposure to diethylstilbesterol on age at onset of puberty and on post-pubertal hormone levels in boys,” Canadian Medical Association Journal 1983, May 15;128(10):1197-8.
  10. Siepmann T. et al. Hypogonadism and erectile dysfunction associated with soy product consumption; Nutrition. 2011 Jul-Aug;27(7-8):859-62
  11. White LR, Petrovich H, Ross GW, Masaki KH, Association of mid-life consumption of tofu with late-life cognitive impairment and dementia: the Honolulu-Asia Aging Study. Fifth International Conference on Alzheimer’s Disease, #487, 27 July 1996, Osaka, Japan.
  12. White LR, Petrovitch H, Ross GW, Masaki KH, Hardman J, Nelson J, Davis D, Markesbery W, Brain aging and midlife tofu consumption. J Am Coll Nutr 2000 Apr;19(2):242-55.
  13. Atanassova N. et al. Comparative effects of neonatal exposure of male rats to potent and weak (environmental) estrogens on spermatogenesis at puberty and the relationship to adult testis size and fertility: evidence for stimulatory effects of low estrogen levels; Endocrinology. 2000 Oct; 141(10):3898-907.
  14. Wisniewski A. B. et al.Exposure to genistein during gestation and lactation demasculinizes the reproductive system in rats; J Urol. 2003 Apr; 169(4):1582-6.
  15. Shibayama T. et al. Neonatal exposure to genistein reduces expression of estrogen receptor alpha and androgen receptor in testes of adult mice; Endocr J. 2001 Dec; 48(6):655-63.
  16. Chavarro, J. E. et al. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic; Hum Reprod. 2008 Nov; 23(11): 2584–2590.
  17. Kraemer WJ, Solomon-Hill G, et al. The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. J Am Coll Nutr, 2013; 32(1):66-74
  18. Gardner-Thorpe, D. et al. Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men; European Journal of Clinical Nutrition (2003) 57, 100–106.
  19. Dillingham B. L. et al. Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men; J Nutr. 2005 Mar; 135(3):584-91.
  20. Sharpless GR and others. 1939. Production of goiter in rats with raw and with treated soybean flour. J Nutr 17 (Jun), 545-55
  21. Wilgus HS and others. The goitrogenicity of soybeans. J Nutr, 22, 43-52
  22. Shepard T. Feeding of Soybean and Development of Goiter. Pediatrics 1959;24;854
  23. https://www.ncbi.nlm.nih.gov/pubmed/12936923?dopt=Abstract
  24. Lack G and others. Factors associates with the development of peanut allergy in childhood. N Engl J Med 2003 Mar 13;348(11):977-85
  25. Messina MJ and others. Soy Intake and Cancer Risk: A Review of the In Vitro and In Vivo Data,” Nutrition and Cancer, 1994, 21:(2):113-131
  26. http://cebp.aacrjournals.org/content/11/12/1674
  27. Nagata C. Ecological study of the association between soy product intake and mortality from cancer and heart disease in Japan. International Journal of Epidemiology Oct 2000; 29(5):832-6.
  28. Rao CV and others. Enhancement of experimental colon cancer by genistein. Cancer Res 1997 Sep 1;57(17):3717-22. Administration of genistein to rats caused an increase in colon tumor enhancement.
  29. de Lemos ML. Effects of soy phytoestrogens genistein and daidzein on breast cancer growth. Ann Pharmacother 2001 Sep;35(9):118-21
  30. Ju YH and others. Physiological concentrations of dietary genistein dose-dependently stimulate growth of estrogen-dependent human breast cancer (MCF-7) tumors implanted in athymic nude mice. J Nutr 2001 Nov;131(11):2957-62

5 Ways Eating Protein Helps You Lose Fat

It’s pretty well known that protein can help you gain muscle. But did you know it’s really effective at helping you lose fat, too? 

Losing fat while maintaining muscle, otherwise known as improving your “body composition”, is a great way of getting that fit, healthy, toned body you’ve always wanted.

So how can protein help you with that?

protein weight loss

1. Eating protein keeps you feeling fuller for longer

Eating protein releases the hormones responsible for making you feel full and satisfied after eating, GIP and GLP-1, and reduces your body’s production of the hunger hormone, ghrelin.(1)

This hormonal change means you will naturally feel like eating less, without having to put yourself through those painful and forced calorie restrictions common in other diets.

For example, a study showed that consuming 20% more protein at the expense of carb or fat-based foods led to an automatic big fall in average daily calorie intake among participants, by around 441 kcal per day, or around 20% of RDI, without any imposed calorie restrictions!(2)

2. Digesting protein burns more calories

thermal effect of food

The process of digesting and extracting nutrients from foods requires energy. This is called the thermic effect of food (TEF).

It’s estimated that protein has a much higher TEF score (20-35%) compared to carbs or fat (5-15%). (2). That means that for every 100 calories worth of protein you consume, only 65-80 are actually used by your body, and the rest are burned during digestion.

That means you are less likely to have excess energy left over and stored away as fat at the end of the day, without even having changed the quantity of food you’ve eaten at all.

3. Protein boosts metabolism and resting calorie burn

Partly thanks to its higher TEF, eating protein boosts your metabolism more than other foods. That means you end up burning more calories while going about your normal day, including while you sleep!(3)

For example, studies have shown that substituting other foods with protein can increase the resting calories you burn by 80-100 kcal per day.(4) And if you’re in a calorie surplus, meaning you’re consuming more calories than you burn, this figure has been shown to be even higher, at a massive 260 calories per day!(5) That’s equivalent to an hour of moderate-intensity exercise per day. And your body’s just doing it for you.

That seems pretty great to us.

4. Prevents muscle loss and metabolic slowdown

prevent muscle loss

One of the issues with dieting and restricting calories is that you can end up losing muscle mass as well as fat. That risks leaving you looking “skinny-fat”, rather than fit and lean, which is not what you want.

It will also cause a slowdown in your metabolism and put you into “starvation mode”, in which your body will burn several hundred fewer calories per day in its resting state .(6) That means you’ll need to reduce portion sizes even more just to keep any lost weight off, which not only doesn’t sound like fun, but it’s most likely not sustainable.

Think of your body as a machine – the bigger its engine, the more fuel it needs just to keep still! If you reduce the size of this engine by losing muscle, you’ll then be in danger of giving it excess fuel, which inevitably will get stored as fat. You want to keep that machine powerful and hungry, not getting smaller and smaller.

Going on a high protein diet combined with weight training will keep your muscles strong and keep you burning those calories at a high rate well after you’ve stopped dieting, helping you keep that hard-fought weight off post-diet.(7) One study for example showed that consuming 20% more protein for 3 months following a low-calorie diet led to  a whopping 50% less bodyweight regain after the diet.(8)

5. It’s more sustainable than traditional diets, so you’re more likely to stick with it

high protein diet

Another way a protein-based diet plan will help you keep the weight off is that you’re simply less likely to want to stop dieting at all!

Unlike in other diets where the focus is on painful and difficult calorie restriction, in a high-protein diet you’re simply substituting some foods with others, rather than purposefully reducing the overall quantities you eat. It’s a swap rather than a cut.

Not only that, the range of protein-rich foods you can sub in is huge and there are some amazingly tasty options. We’re confident that you’ll find some meat-free protein-based meals and Heyday shakes so delicious that you’ll want to keep them in your diet longer term.

So how much protein should you eat if you’re trying to lose fat?

So protein gives you an “appetite advantage” by reducing your calorie intake and a “metabolic advantage” by increasing your calorie burn.

Not only that, it also helps you build those strong, toned muscles underneath the fat, giving you that 10/10 summer body.

It’s a perfect combo. But how much protein should you be eating?

The Thai RDI is roughly 55g of protein per day, or 10-15% of total daily calories. While this is the bare minimum to prevent protein deficiency, if you are trying to lose fat or build muscle it’s likely not enough.

Studies show that consuming around 30% of your daily calories from protein should work best for weight loss.(9) On an average 2,000 calorie per day diet, that equals around 150g of protein per day, but you can multiply your own typical daily calories by 0.075 to get the exact number for you.

That may seem like a lot to get from food, especially if you are on a plant-based diet! But don’t worry, simply getting closer to this number will already be a great start if you are trying to lose weight. And of course, that’s also where supplements can come in and lend a hand.

They contain protein in a much more concentrated form that what you’d get by eating the underlying foods, so they can be a more efficient and convenient way of getting that additional protein in and hitting your targets. For example, our The Fit One shake has 25g of high quality plant-based protein per (extremely delicious) 40g serving. Each serving also has 10g of fibre, which has many weight-loss qualities of its own.

Also remember to spread your protein intake throughout the day as your body will best be able to absorb it that way, and to have a protein-rich breakfast if you can to really kickstart your metabolism early in the day!

Protein and Immunity: What’s the Link?

What’s the link between protein and immunity? Everybody’s thinking about immunity these days. But what exactly is it, and how do we boost it?

Well, it’s not all about vitamin C – let us introduce you to an unsung hero who it turns out can be super helpful too: protein.

In fact, the immune system is made up almost entirely of proteins – without protein, there wouldn’t even be a system at all.

What is our immune system?

A protein representing the immune system being blocked by a hand.

It’s essentially a network of complex chemical processes that our body creates to protect against potentially harmful bacteria, viruses parasites and other pathogens we come into contact with day to day.

It includes things such as white blood cells and antibodies, but also the acid in our stomachs, tears in our eyes, and even skin on our bodies, all of which serve to repel and destroy foreign invaders before they can do us any harm.

These substances and processes are all built and fuelled using the nutrients our body receives through our diet, so eating well is key to sustaining them.

Amino acids are the building blocks of many immune functions

Protein rich seeds and legumes spread across a surface.

Alongside well known immune-boosting nutrients such as Zinc and Vitamins C and A, protein is an essential ingredient in your body’s immune response.

When consumed it’s broken down into its constituent parts, amino acids, which are used by your body to produce white blood cells and antibodies. These together attack harmful foreign invaders in your body, keeping you safe, while also “remembering them” for next time so they can be dealt with extra quickly and efficiently the next time they appear. Amino acids also play an important part in regulating the chemical pathways through which your immune system detects infectious pathogens in your body and dispatches the white blood cells to deal with them.(1)

Not consuming enough of the protein your body needs has been shown to both increase the likelihood of infection as well as prevent your body from properly fighting and recovering from disease.(2)

Consuming Arginine and Glutamine in particular has been shown to improve white blood cell function, increase antibody production, reduce infection risk and accelerate healing and recovery time in patients recovering from surgeries or disease.(3) The Fit One shakes are extremely rich in both Arginine and Glutamine, containing a combined total of 6,050 mg per serving.

A high protein diet has also been shown to promote healing of damaged tissue in your body following injury and to speed up recovery from wounds and muscle damage(4), so remember to keep that shake handy if you’re recovering from a sports injury or surgery.

Weight and immune health

A woman measuring her slim waist.

Another important way eating more protein can boost your immune system is by helping with weight management and improving your body composition.

Being overweight is not only a well-known risk factor for all sorts of diseases, including cardiovascular disease and diabetes, but it’s also been found to reduce the effectiveness of your white blood cells and increases your vulnerability to the flu virus(5). It also significantly increases the chance of severe infection and hospitalisation from COVID-19(6).

On the flipside, being underweight also has its risks. Not eating enough of the right nutrients deprives your body and immune system of the energy and nourishment it needs to defend itself. Balance is key.

There has never been a better time to get your weight and nutrition under control and protein is an essential tool to help you do that.

Probiotics and the immune system

probiotics and the immune system

Finally, probiotics need a mention too as they play an important role in boosting immune health. After eating them through food or supplements, these “good” bacteria make their way down through our stomach and into our intestine, where they contribute to and become a part of our microbiome, a metropolis of trillions of bacteria that live in our bodies.

In a pretty new and exciting field of study, these bacteria are increasingly found to play a critical role in the production of immune cells and in the regulation of our body’s response to certain diseases. Studies suggest that an improved and expanded microbiome can reduce our vulnerability to inflammatory, metabolic and infectious diseases.(7)(8)

For this and many other reasons we include a generous dose of probiotics, as well as the prebiotics they use as food, in our The Fit One shake.  

When Should You Have a Protein Shake?

Protein shakes can be a quick and convenient way of getting your body the protein it needs to reach your health objectives. But when is the best time to take them for maximum effect?

Well, it depends on your goals.

If you’re trying to lose weight

protein for weight loss

It’s well known that consuming more protein can help you lose fat. Substituting high-carb or fat-based foods with equivalent quantities of protein-rich food decreases your appetite and helps you feel fuller for longer.(1)(2) A good protein shake (like Heyday’s The Fit One shake!) can be a very convenient, tasty, lower-calorie substitute for those high-carb or fat-based snacks you might be having in between meals. It’ll leave you much more satisfied, too.

Having a protein shake for breakfast is also a great way to help you lose weight. Having protein in the morning will kickstart your metabolism early, allowing your body to burn more calories throughout the day.(3) A protein-rich breakfast will also help stop you from snacking before lunch.

If you’re trying to build, tone or strengthen muscles

protein for muscle building

If you’re looking to support your muscle building, strengthening or toning programme, the key is to hit your personal target total amount of protein per day. This amount is calculated based on your weight and level of activity.

Remember, strength training causes lots of small tears in your muscles – the harder you train, the more tears will happen. But don’t worry, your body then uses protein and other nutrients you feed it to repair itself and rebuild stronger.

In terms of the ideal time to consume protein and support this building process, studies have shown that the period ranging from just before your workout to 2 hours afterwards is best, especially if it’s been a while since you last had any protein.(4) This time period is sometimes referred to as the anabolic window, and is when your muscles will be most crying out for that first dose of protein and other nutrients they need to grow and rebuild.

It may not be convenient to eat a full pre-workout or post-workout meal during this time frame, which is why a protein shake is a perfect alternative. It’s quick, effective, and quickly absorbed – just what your muscles need if there’s still a while to go until your next meal.

But don’t sweat it. If you really can’t fit in a protein fix within this time frame, your muscles can still benefit from a steady stream of protein and nutrients afterwards. In fact, studies have estimated that the muscles’ rebuilding process can continue for up to 48 hours after a workout.(5) So, keep that protein coming!

If you’re trying to maintain muscles

protein for maintaining muscle

If you’re not looking to build, but rather just maintain healthy and toned muscles, getting enough protein is still key.(6) We still lose muscle fibres naturally through daily activities, so replacing and repairing them with protein is still essential.

But it’s not just about getting the correct amount of protein per day. It’s also important that this amount is spaced out properly throughout the day. Studies have shown that your body can only absorb between 20-30g of it at a time, so there’s little point in trying to consume all of your daily protein requirement in one go. Keeping it spaced out as a steady stream is much more effective.(7)

HeyDay’s The Fit One protein shake has been designed to provide roughly this many grams (25g to be precise) of high quality protein per serving, helping you hit that target quickly and easily.

If you’re trying to increase your endurance during exercise

protein for endurance training

Studies show that consuming protein alongside carbs during and after endurance exercise can increase performance.(8) This works by reducing feelings of soreness and muscle breakdown that occurs during exercise.

Eat a good pre-workout meal containing carbs and some protein ahead of your session in order to give your muscles the fuel needed to perform at their best. The more fuel you give your body, the harder you’ll be able to push it during your workout. Feeding it well afterwards will also lead to much better recovery and improvements in your body’s capabilities and future performance.

Why Eating Organic is So Important

You’ve heard it many times before – the word “organic” is sure thrown around a lot these days. But besides being associated with wholesome farms, yoga mums, and health lovers (which, to be honest, are all cool associations to us), what does organic food actually mean? And why do people say that eating organic is healthier both for you and the planet?

Keep reading to find out.

So what exactly is organic food?

Around 100 years ago humans developed chemical pesticides, herbicides and fertilisers and started using them on farms for the first time. Soon after that they started giving growth hormones and antibiotics to animals to make them grow bigger faster.

But it didn’t stop there. Once the food left the farm it started being injecting with newly-developed artificial preservatives and additives to boost shelf-life and appearance.

Needless to say all these changes added up to a pretty dramatic transformation to the way we produced food.

Organic farming emerged roughly at the same time as a counter-movement to these new practices, believing that with the right techniques mother nature could provide great quantities of tastier and healthier food without resorting to these lab-made artificial inputs and inhumane animal-rearing methods.

Organic farms instead use the natural environment to boost agricultural productivity, relying on methods such as crop rotation, organic manures and composts, and the use of natural predators to control pests. Organic livestock is reared outdoors in plenty of space, it cannot be fed medicine unless it is sick, and it is only fed organic food.  

Their general philosophy is essentially that “organic agriculture combines tradition, innovation and science to benefit the shared environment and promote fair relationships and a good quality of life for all involved…”.(1)

That sounds pretty good to us!

But is organic food really better for you?

Chemical herbicides and pesticides used on crops often make their way into the foods we eat.(2) These chemicals are extremely toxic to the plants and insects they are designed to kill, and in sufficient doses are toxic to humans, too.

For example, the most commonly used herbicide, glyphosate, sold under the brand name “RoundUp”, has been defined as a “probable carcinogen” by the WHO(3). Its producer, Bayer, in 2018 even had to pay $10bn to US farmers who had used the product and developed cancer.(4)

A groundbreaking 2018 study covering 69,000 French volunteers found a significant reduction in the risk of cancer for those who ate organic food often, possibly thanks to avoiding the herbicide and pesticide residues on food.(5)

Countries such as Germany and Austria have even started outlawing the use of these chemicals as their impact on humans becomes clear(6) but many countries, including Thailand, still allow it, due to pressure and lobbying by agribusiness corporations and industrial farming groups.(7)

Aside from being possibly carcinogenic, pesticides and herbicides can also cause significant damage to the human microbiome, the colony of trillions of microorganisms that live within us and fulfill many important roles in our health, such as keeping us slim and slowing the effects of ageing.  

But that’s not all. If you also consume animal products, as we mentioned above, non-organic varieties are often fed huge quantities of antibiotics and hormones to help them grow faster, and are then typically filled with artificial additives and preservatives once produced. All these artificial inputs can have damaging effects on our health and microbiomes as we consume them.(8)

Ok, so that’s pretty clear on health, but what about taste?

Studies have shown that organic products contain between 18 and 69% more antioxidants than non-organic foods.(9) Antioxidants are the key drivers of a food’s unique taste, aroma, and mouthfeel, and because of this organic farming methods tend to boost flavor in fruits and vegetables.

Additionally, antioxidants help our bodies fight harmful molecules in our bodies known as free radicals, which can contribute to cell degeneration and increase the risk of heart disease, cancer, stroke and other diseases.(10)

Organic foods are often fresher too – they’re not treated with preservatives and so have to be on shelves soon after being picked. They’re also usually grown on smaller farms closer to where they are sold, so buying them supports the local economy as well as reduces the carbon emissions released during transport.

Lastly, the food is more likely to have been naturally ripened in the field rather than during transit using artificial gasses, as is commonly done for many of the non-organic fruits and vegetables found in supermarkets, making it potentially tastier and naturally sweeter, and definitely more natural.

And what about the benefits to the planet and local ecosystems?

Organic agriculture leads to greater local biodiversity, both thanks to its traditional farming methods and because it avoids using genetically modified organisms.(11) It also reduces soil erosion, avoids contamination of ground water by synthetic pesticides, uses less fossil fuel-based energy, and scores more highly in terms of animal health and welfare than conventional farming methods.(12) All of these factors make it a clear winner for the environment.

So organic food is pretty great for those who can afford it, but can you really feed everyone with organic agriculture alone?

Studies are mixed on this, but generally show that in climates more suited to farming – such as Thailand’s – organic farming produces similar yields to industrial methods, whereas in less hospitable climates – northern Europe or Canada, for example – it does yield around 17% less.(13)

However, importantly the studies found that organic farming needs up to 50% less fertilizer and energy, and up to 97% fewer pesticides. So, the overall efficiency of production is higher, even if headline yields are slightly lower.(14)

What’s more, the farms are more self-sustainable and less reliant on external supply of inputs, as well as more resistant to climate events and shocks, making their businesses more resilient, secure and independent than conventional farms.   

Organic certification – are all organic products created equal?

So you’ve decided that you’d like to eat more organic food. But when shopping for suitable products in Thailand, you’ll likely come across many different certifications, which may leave you feeling a bit confused about which ones you can trust.

The most common are national certifications, for example by the US Department of Agriculture or Japan Agricultural Standards, but also common are officially accredited private groups, such as Organic Agriculture Certification Thailand (ACT).

Some products may not be organic but instead have labels such as “contains 100% natural ingredients”. These are often used by smaller producers, who may not yet have the resources to pursue official organic certification but who otherwise tick all the boxes to qualify.

Heyday’s products currently fall in this category – while all our major ingredients are certified organic, we do not yet have official certification of the combination of these ingredients into one product (but this is coming soon!).

5 Benefits of Probiotics and a Healthy Gut Microbiome

It’s becoming increasingly clear that our microbiomes, or the colony of trillions of bacteria that live in our gut, play an important role in our overall health.

Probiotics are a collection of the different strains of these “friendly” bacteria that live inside us. They come in many different combinations and doses, and they can be consumed through probiotic-rich foods and drinks, such as live yogurt, kefir, tempeh, kombucha and kimchi, or through supplements.

When taken alongside prebiotics, the soluble fibre that these good bacteria feed on in our gut, they have the resources to thrive and help grow and diversify our microbiome.

So, what are some of the health benefits of probiotics and a healthy gut biome?

They can help with digestion and nutrient absorption

This is their clearest and most researched benefit. Many studies have shown their effectiveness in improving digestive issues such as gas, bloating, constipation and diarrhea, as well as encouraging regular bowel movements and gut motility (the healthy flow of food through the digestive tract), which is critical to overall good health.(1)

When fed with fibre, these good bacteria also produce short-chain fatty acids, such as butyrate, propionate, and acetate, which not only are used for energy, but also feed your gut wall and perform many other useful metabolic functions, including reducing inflammation and boosting your protection from any unwanted substances and pathogens in your food.(2)

They also promote feelings of satiety and regulate your body’s fat storing mechanism(3)

Besides short chain fatty acids, the good bacteria in our bodies also produce essential vitamins, such as vitamin K and vitamins B5 and B12.(4)

Finally, studies have also found them to help in the breakdown and absorption of different nutrients from our food, including protein. Bacillus Coagulans in particular has been shown to lead to 20% greater essential amino acid absorption into the blood when taken with protein. Study participants who took this combination reported better muscle recovery and increased athletic performance compared to a control group as a result.(5)

That’s why we’ve specifically added 1bn CFU of bacillus coagulans to each serving of The Fit One, so you can get all the probiotic health benefits AND be sure every gram of protein you’re drinking will be used fully by your body.

They contribute to maintaining a healthy weight

An increasing number of studies are finding a link between unhealthy gut biomes and obesity.(6) “Bad” bacteria are thought to contribute to weight gain by impacting the amount of energy extracted from food, the proportion of this stored away as fat rather than burned, the level of resting calorie burn, and the level of inflammation in the body.(7)

High levels of these bad bacteria, such as the Firmicutes species, are commonly found in overweight individuals, along with low levels of others considered “good”, such as Bacteroides.  

A 2013 study on overweight men in Japan found that supplementation with just 10 million CFU of a strain of good bacteria, lactobacillus, every day for 12 weeks led to a decrease in abdominal visceral fat – that’s the kind of fat that’s very hard to shift and which sits damagingly around your internal organs – of 8.5%.(8)

Studies are ongoing, but it’s becoming increasingly clear that improving your biome can lead to fat loss and better body composition.

They can help protect you from a number of diseases

Besides obesity, an unhealthy gut biome has been linked to developing type 2 diabetes, high blood pressure, heart disease, celiac disease, and even colon cancer.(9)

Probiotics can be a useful tool for protecting yourself from these conditions. For example, a large study including 1,600+ participants found treatment with probiotics for 3 to 12 weeks lowered total cholesterol by a significant 7.8mg/dL and LDL cholesterol by 7.3mg/dL.(10)

They’ve also been shown to be effective in fighting Helicobacter Pylori infections, one of the most common causes of ulcers and stomach cancer.(11)

They boost your immune system

In addition to offering protection from the diseases mentioned above, probiotics have been found to boost your immune system against infections such as the common cold, flu and pneumonia.(12)

For example, a large analysis of 20 different studies found that supplementation with probiotics significantly reduced the frequency and severity of respiratory infections, with participants who took probiotics on average being ill for between 0.5 and 1 days fewer over the course of the studies than those who did not.(13)

They have anti-ageing properties

Improving your gut microbiome could help slow down the effects of ageing too.

As we age, we undergo changes that leave us with weakened immune systems and low-grade inflammation (known as “inflamm-aging”), which make us more vulnerable to infections, respond less well to vaccination, and make us more likely to develop age-related diseases.(14)

But what if better managing our biomes held the answer to slowing, or even reversing, this trend?

For example, a 2021 study found that supplementing with 40 million CFU daily of a lactobacillus strain, along with improvements to diet, sleep, exercise and relaxation, reduced participants’ biological age by 2 whole years over a period of just 8 weeks.(15)

Biological age is a much stronger indicator of vulnerability to age-related diseases and mortality than regular, chronological age, so aiming to reduce it is a great target in our quest for keeping our bodies young.

WHY WE CHOSE PLANT- BASED PROTEIN OVER WHEY

Whenever people think of protein powder, they almost always think of whey. Whey is a protein made from cow’s milk. More specifically, it’s made from the leftovers of cheese production (uh, yum?). For a long time, whey has dominated the protein powder world so much that not many people know that it isn’t the only type of protein powder out there. But now, we’re seeing more and more plant-based protein powders around – and there’s very good reason why.

Usually made from pea, rice or soy protein, plant-based protein powder can actually be much more effective and beneficial for our bodies than whey protein. Alex, one of our (very fit) co-founders, goes into detail about why he switched from taking whey protein to plant-based protein – and why you should too.

protein breakfast

Co-founder Alex enjoying a plant-based high protein breakfast with Toy-Ting the Frenchie in Hua Hin

I’ll be honest, I used to think whey protein was the only option too. I used it to recover from a heavy lifting sesh at the gym, or a gruelling 90 minutes on the football pitch, or as a morning meal replacement. It was pretty affordable, it tasted okay, and I was seeing some decent gains from it.

But then, around 7 years ago, I realised that I was getting more and more bloated and uncomfortable after my shakes. I actually began dreading the moments when I had to take them. Turns out whey wasn’t my body’s best friend – and it was trying to tell me that in some pretty awkward ways… Sure, I was seeing some okay results in the gym, but it wasn’t worth all the digesting and absorbing problems, not to mention the acne it was causing me. So, I started looking for alternatives.

While I was at uni in London, I saw a few of my friends having plant-based protein powders – these seemed so alien to me at the time, but I decided to try some. And to my amazement I discovered three things: first of all, I was surprised by how high the protein content of plant-based protein powder could be (this is coming from a guy who thought you had to have at least three steaks a day to get your protein fix!).

protein vegan

Alex with his favourite high protein vegan Indian food in Bangkok

Secondly, I was also surprised that some plant-based proteins actually tasted good. Like, genuinely delicious. But most importantly, I noticed my body was much happier – I wasn’t getting bloated anymore; I was digesting the protein much better; my skin was clearing up; I felt light, energetic, and I was seeing amazing results in the gym. I’ve never looked back to whey since.

To this day, I stand devoted to plant-based protein powders. Honesty, those dairy alternatives are simply *whey* out of date, you guys. I started Heyday with my solid belief that plant-based protein is truly the superior option for living your best life. With our Heyday plant protein powders, I’m super psyched for you all to make the switch like I did. You’ll be so glad you did.

Our other (also very fit!!) co-founder, Karn Chatikavanij is equally devoted to plant-based nutrition. A vegetarian since she was 18, she came to realise you can easily and deliciously get all the protein you need from plants.

plant-based eating

Co-founder Karn Chatikavanij enjoying the colourfulness and variety of plant-based eating in Bangkok

I was an accidental vegetarian. When I started university, it was my first time doing my own grocery shopping and cooking. At the supermarket, I often found myself subconsciously staying away from the meat section because all the uncooked meat looked and smelled quite weird to me. I guess it was sort of the first time I really became aware of what meat was like before it was cooked and prepared for you on a plate! I also didn’t like the way meat felt, and couldn’t bring myself to cook it. So, gradually, I stopped eating meat. Even at home I began to find meat much less appetising.

Then, after about a year of not eating meat, I realised I had lost a lot of weight – both fat and muscle. I was also feeling more tired than before and was told that I was deficient in vitamin B12 and iron – nutrients that are mainly found in animal products. Because I was an accidental vegetarian, it meant I was quite bad at it.

vegan snacks

Karn loving her plant-based snack on the beach in Phuket

I was recommended by a lot of people to start eating meat again, and I almost did. But then, I was given another reason to give up meat. The world had started waking up to the huge environmental damage that the meat industry was causing, and after reading countless articles and watching several documentaries, I decided I wanted to stick to my plant-based diet. But I had to make it work for me nutritionally.

It’s true that going plant-based is difficult. But with a little more knowledge and dedication, you can start to eat smarter and better. I started following a bunch of plant-based influencers on Instagram; collecting recipe and meal inspiration from blogs and Pinterest; listening to audiobooks by plant-based health gurus, and finding advice from vegan fitness trainers. It turns out that the plant-based world has so much to offer. People always think your diet becomes much more restricted when you don’t eat meat, but there are far more varieties of plants you can eat than meat. And contrary to popular belief, many of them contain even more protein than meat on a weight-to-weight comparison. I started having a lot of fun getting creative with my plant-based meals.

WHY WE CHOSE PLANT- BASED PROTEIN OVER WHEY

Whenever people think of protein powder, they almost always think of whey. Whey is a protein made from cow’s milk. More specifically, it’s made from the leftovers of cheese production (uh, yum?). For a long time, whey has dominated the protein powder world so much that not many people know that it isn’t the only type of protein powder out there. But now, we’re seeing more and more plant-based protein powders around – and there’s very good reason why.

Usually made from pea, rice or soy protein, plant-based protein powder can actually be much more effective and beneficial for our bodies than whey protein. Alex Conradi, one of our (very fit) co-founders, goes into detail about why he switched from taking whey protein to plant-based protein – and why you should too.

protein breakfast
Co-founder Alex Conradi enjoying a plant-based high protein breakfast with Toy-Ting the Frenchie in Hua Hin

I’ll be honest, I used to think whey protein was the only option too. I used it to recover from a heavy lifting sesh at the gym, or a gruelling 90 minutes on the football pitch, or as a morning meal replacement. It was pretty affordable, it tasted okay, and I was seeing some decent gains from it.

But then, around 7 years ago, I realised that I was getting more and more bloated and uncomfortable after my shakes. I actually began dreading the moments when I had to take them. Turns out whey wasn’t my body’s best friend – and it was trying to tell me that in some pretty awkward ways… Sure, I was seeing some okay results in the gym, but it wasn’t worth all the digesting and absorbing problems, not to mention the acne it was causing me. So, I started looking for alternatives.

While I was at uni in London, I saw a few of my friends having plant-based protein powders – these seemed so alien to me at the time, but I decided to try some. And to my amazement I discovered three things: first of all, I was surprised by how high the protein content of plant-based protein powder could be (this is coming from a guy who thought you had to have at least three steaks a day to get your protein fix!).

protein vegan
Alex with his favourite high protein vegan Indian food in Bangkok

Secondly, I was also surprised that some plant-based proteins actually tasted good. Like, genuinely delicious. But most importantly, I noticed my body was much happier – I wasn’t getting bloated anymore; I was digesting the protein much better; my skin was clearing up; I felt light, energetic, and I was seeing amazing results in the gym. I’ve never looked back to whey since.

To this day, I stand devoted to plant-based protein powders. Honesty, those dairy alternatives are simply *whey* out of date, you guys. I started Heyday with my solid belief that plant-based protein is truly the superior option for living your best life. With our Heyday plant protein powders, I’m super psyched for you all to make the switch like I did. You’ll be so glad you did.

Our other (also very fit!!) co-founder, Karn Chatikavanij is equally devoted to plant-based nutrition. A vegetarian since she was 18, she came to realise you can easily and deliciously get all the protein you need from plants.

plant-based eating
Co-founder Karn Chatikavanij enjoying the colourfulness and variety of plant-based eating in Bangkok

I was an accidental vegetarian. When I started university, it was my first time doing my own grocery shopping and cooking. At the supermarket, I often found myself subconsciously staying away from the meat section because all the uncooked meat looked and smelled quite weird to me. I guess it was sort of the first time I really became aware of what meat was like before it was cooked and prepared for you on a plate! I also didn’t like the way meat felt, and couldn’t bring myself to cook it. So, gradually, I stopped eating meat. Even at home I began to find meat much less appetising.

Then, after about a year of not eating meat, I realised I had lost a lot of weight – both fat and muscle. I was also feeling more tired than before and was told that I was deficient in vitamin B12 and iron – nutrients that are mainly found in animal products. Because I was an accidental vegetarian, it meant I was quite bad at it.

vegan snacks
Karn loving her plant-based snack on the beach in Phuket

I was recommended by a lot of people to start eating meat again, and I almost did. But then, I was given another reason to give up meat. The world had started waking up to the huge environmental damage that the meat industry was causing, and after reading countless articles and watching several documentaries, I decided I wanted to stick to my plant-based diet. But I had to make it work for me nutritionally.

It’s true that going plant-based is difficult. But with a little more knowledge and dedication, you can start to eat smarter and better. I started following a bunch of plant-based influencers on Instagram; collecting recipe and meal inspiration from blogs and Pinterest; listening to audiobooks by plant-based health gurus, and finding advice from vegan fitness trainers. It turns out that the plant-based world has so much to offer. People always think your diet becomes much more restricted when you don’t eat meat, but there are far more varieties of plants you can eat than meat. And contrary to popular belief, many of them contain even more protein than meat on a weight-to-weight comparison. I started having a lot of fun getting creative with my plant-based meals.

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