Don't Worry About Protein, Just Eat Enough Food

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As long as you eat a variety of foods in your diet, I think you're going to get 16 to 18% protein. Every culture has figured out that a grain and a legume pair are the way to eat your protein. That suggests that there's a teleological lesson in pairing those proteins. We've just got to stop saying that plants are deficient or insufficient in certain amino acids.

In Episode #228, I sit down with Dr Stuart Phillips and Dr Christopher Gardner for a discourse on how much protein we really need. We discuss nitrogen balance, lack of protein vs lack of exercise, and protein restriction. We also cover protein quality, satiety, and environmental considerations. Recommended daily intake (RDA) is a key factor in this conversation, with discussion points including its definition, the studies used to inform it, and whether you should eat above it.

There is ongoing conversation about protein requirements across all eating patterns, with this contentious topic often sparking debate on social media. With protein regularly used as a marketing tool or to push an agenda, many online sources are diluted and separated from the evidence. Dr Gardner and Dr Phillips – both from different fields – have recently taken varying stances on protein, engaging in a Twitter dialogue. In this episode, we bring both of their informed perspectives to the table, and ask: how much do their opinions really differ?

Specifically, we discuss:

Intro (0:00)
Analyzing the RDA for Protein (3:13)
What is Optimal? (17:36)
Dr. Gardner’s Approach to Protein (22:25)
Aging & Muscle Preservation (33:38)
How much is TOO much? (38:32)
Plant Protein (44:21)
Environmental Concerns (56:54)
Satiety (1:01:52)
Outro (1:07:24)

You can connect with Dr Christopher Gardner on Twitter. Learn more about Dr Stuart Phillips on his faculty page, and connect with him on Instagram, Twitter, and Facebook. Head to theproof.com/podcast for the full show notes.

Enjoy, friends.

Simon

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Simon Hill, Msc, Bsc (Hons)

Creator of Theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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