Rena Malik, MD Podcast: Optimizing Health, Sex & Relationships with Science Backed Tips from Leading Experts Moment: How Much Protein Do You Actually Need, based on Science ft. Dr. Allan Bacon
Mar 19, 2025
In a lively discussion, fitness expert Dr. Allan Bacon dives into the science of protein consumption, highlighting customized intake based on individual needs and fitness goals. He tackles myths surrounding high-protein diets and the role of dietary fats and carbs in optimizing health. Dr. Bacon emphasizes the significance of nutrient balance, especially during calorie deficits, and shares strategies for making healthy choices in social settings. His insights redefine how we view nutrition and promote a more personalized approach to eating.
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Protein Needs Are Nuanced
- Optimal protein intake depends on body composition, age, calorie balance, and goals.
- Intake ranges from about 0.72 to 1.5 grams per pound benefit muscle and body composition for most people.
Higher Protein in Calorie Deficit
- Increase protein intake when in calorie deficit to minimize muscle loss.
- Combine with weight training and proper sleep for best results.
High Protein and Kidneys Clarified
- High protein diets don't cause kidney damage in healthy individuals.
- They only worsen pre-existing kidney disease due to reduced filtering ability.