Optimal Protein Podcast with Vanessa Spina

Are We Undereating Protein? Why New Research Says Our Needs Are Higher – Dr. Carlene Starck

Sep 8, 2025

Dr. Carlene Starck, a nutrition scientist reshaping our understanding of protein needs, discusses why current guidelines may underestimate essential amino acid requirements. She explores the significant gap between animal and plant proteins, highlighting how gut health affects protein needs. Novel solutions for improving protein absorption, such as kiwifruit enzymes, are revealed. Dr. Starck also shares insights from her studies on dairy versus plant alternatives and offers affordable strategies for optimizing nutrition and health.

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INSIGHT

Essential Amino Acid Needs May Be Underestimated

Recent modeling shows essential amino acid (EAA) needs are likely higher than current recommendations.
Higher EAA needs raise the importance of protein quality and animal proteins look more aligned with those ratios.

INSIGHT

Body-Like EAA Ratios Define High-Quality Protein

The optimal EAA:non-EAA ratio approximates the body's own composition near ~41–42% EAAs.
Many animal proteins match that ratio better than common plant proteins, explaining why they're higher quality.

INSIGHT

Treat EAAs As Nutrients, Not Just Grams

Thinking only in grams of protein misses critical differences in amino acid composition across foods.
We should treat essential amino acids as discrete nutrients to guide better protein choices.

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Today’s episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality.

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We discuss her research on:

Why true protein and amino acid needs are higher than guidelines suggest
How this widens the gap between animal and plant-based proteins
The impact of gut and oxidative amino acid losses on protein requirements
Novel strategies to improve protein digestion, from kiwifruit enzymes to keratin hydrolysates
Dairy vs. plant alternatives, and what her latest A2 milk study revealed about mood and cognition
Affordable ways to close key nutrient gaps for better body composition and health

Dr. Starck also shares a preview of her upcoming work on protein requirements and what it means for the future of nutrition science.

This is a must-listen episode if you want to understand why protein is so central to fat loss, metabolic health, and long-term body recomposition.

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.