How much protein is optimal for muscle and aging

Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet.

What We Cover

• The evidence-based protein range for muscle and strength
• How plant and animal protein compare when total intake is matched
• Why training drives results more than protein alone
• New findings linking plant protein to lower chronic disease risk
• What the Andrea Glenn study reveals about protein density and heart health
• IGF-1 and mTOR myths and what the data really show
• The environmental and practical case for plant protein

Protein plays a vital role in health, ageing and performance. This episode will help you cut through the noise and make confident, evidence-based choices.

You can learn more from Dr Matthew Nagra by following him on Instagram and YouTube, or by visiting his website where he shares articles, resources and practical advice on nutrition and healthy living.

• Intro (00:00)
• The Protein Problem No One Can Agree On (00:57)
• Are You Eating Enough or Too Much Protein? (6:10)
• The Truth About Plant vs Animal Protein (16:16)
• What Really Drives Muscle Growth (21:57)
• The Surprising Science on Protein and Aging (24:42)
• Does Your Protein Choice Affect Disease Risk? (41:02)
• What Long-Term Studies Reveal About Health and Longevity (44:58)
• Is More Protein Always Better? (58:11)
• Why Nutrition Research Is So Confusing (01:07:10)
• The Hidden Cost of Animal Protein (01:13:35)
• Final Thoughts That Might Change How You Eat (01:43:53)

This episode is brought to you by:

38TERA

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Momentous

My go-to supplement brand for protein and creatine is Momentous. Use code theproof for up to 35% off your first order at livemomentous.com.

AirBnB

Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences.

Simon Hill, MSc, BSc (Hons)

• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants

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