Optimal Protein Intake for Body Composition, Strength, and Longevity

Episode #290. Understand the essentials of protein with this masterclass, featuring insights from experts including Don Layman, Christopher Gardner, Stuart Phillips, Valter Longo, Mark Messina, and Fritz Horstmann.

Discover the answers to all the big protein questions: are you getting enough protein? How does protein actually impact muscle and longevity? Are there differences between plant-based and animal protein? This episode is packed with expert insights to guide you towards a more informed and effective approach to protein consumption.

We cover:

• Intro (00:00)
• Longevity vs Vitality: Understanding Our Focus (01:57)
• What Exactly is Muscle Protein Synthesis? (07:01)
• The Impact of Different Proteins on Muscle Synthesis (11:51)
• Recommended Protein Intake for Adults Explained (13:45)
• Comparing Protein Needs: Women vs Men (14:45)
• The Importance of Protein Distribution in Diet (16:04)
• What is the Maximum Protein Threshold? (19:33)
• Evaluating the RDA: Is It Adequate for Protein Needs? (23:16)
• Stuart Phillips on Optimal Protein Quantities (30:32)
• Determining the Ideal Daily Protein for Health (37:42)
• Ageing, Skeletomuscular Preservation, and Protein (42:30)
• High Protein Diet: Does It Affect Lifespan? (47:25)
• Plant vs Animal Protein: Understanding the Differences (52:58)
• Should Plant-Based Dieters Worry About Protein Deficiency? (59:01)
• Protein and Satiety: The Fullness Factor (1:03:14)
• Unravelling mTOR and IGF1 in Ageing (1:08:40)
• Causes Behind Elevated IGF1 Levels (1:16:47)
• Acute vs Chronic Elevation of IGF1: What's the Difference? (1:20:18)
• Risks Associated with Protein Overconsumption (1:25:57)
• Impact of Exercise on IGF1 Levels (1:29:52)
• The Role of Muscle Tissue in Promoting Longevity (1:35:36)
• Exercise as a Cancer Risk Reducer: Fact or Myth? (1:45:03)
• Isoflavones and Estrogen: An In-depth Analysis (1:49:07)
• Isoflavone Content in Soy Foods: How Much Is There? (1:57:19)
• Safe Daily Limits for Soy Isoflavones (2:02:52)
• The Necessity of Blood Tests for High Protein Diets (2:05:45)
• Protein and Longevity: Insights from Simon Hill (2:07:54)

Listen to previous episodes and connect with today’s guests:

• Dr Christopher Gardner: https://theproof.com/tag/christopher-gardner/
• Dr Don Layman: https://theproof.com/tag/don-layman/
• Dr Mark Messina: https://theproof.com/tag/mark-messina/
• Dr Stuart Phillips: https://theproof.com/tag/stuart-phillips/
• Dr Valter Longo: https://theproof.com/tag/valter-longo/
• Fritz Horstmann: https://theproof.com/tag/fritz-horstmann/

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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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