Lecture Notes: The Impact of Eating Eggs Daily and Protein Consumption

Key Concepts

Insulin-like Growth Factor 1 (IGF-1)
- A growth hormone similar to insulin.
- High levels associated with increased risk of cancer.
- Levels should decline after age 40 to reduce cancer risk.
- Influenced by sugar intake, animal protein intake (including eggs), and eating habits (e.g., intermittent fasting).
Protein Intake Recommendations
- Recommended daily protein intake: 20-30 grams.
- Common misconception: need for protein equals body weight in kilograms.
- Body recycles about 20 grams of protein daily from intestinal cells.
- High protein intake leads to excess sugar and fat storage.
- Dr. Longo’s recommendation: increase protein intake after age 65 is controversial and related to nutrient absorption issues due to dietary damage.
Egg Consumption
- Limit egg consumption due to IGF-1 stimulation.
- Benefit of egg yolks: nutrients, vitamins, choline (great for brain health).
- Recommendation: consume more yolks, fewer whites; aim for pasture-raised or omega-3 enriched eggs.

Egg Alternatives for Breakfast
- Yogurt Options: Use plain goat or sheep yogurt, avoid high-sugar brands. Sweeten with allulose.
- Lava Yogurt: Contains pilly nuts, coconut, and prebiotic fiber.
- Pop Sorghum Cereal: Use with plain coconut milk.
- Avocado with Olive Oil: A healthy alternative, embraced even in international settings like Paris.
Egg Selection Concerns
- "Free Range" or "Cage-Free" labels can be misleading regarding outdoor access.
- "Organic" eggs may imply diets of corn and soybeans, potentially unsuitable for autoimmune patients.

Good sleep contributes to reducing insulin resistance and carbohydrate cravings.

Carefully monitor protein intake and source, particularly animal proteins like eggs.
Consider alternative breakfast options for better health outcomes.
Ensure egg selection aligns with health goals, focusing on nutrition-rich yolks and proper farming practices.