While technically correct, saying “protein is the most satiating macro” misses the point. We don’t actually eat macros, we eat foods that have a macronutrient profile, and two diets identical in their macronutrient profile may differ in their effects on hunger and satiety. In prior episodes, we’ve discussed protein in depth, but this is the first time we’ve had an in-depth discussion on how protein influences satiety. Further, we address misconceptions about fat gain on high-protein diets and the impact of high-protein diets on energy expenditure. Ultimately you’ll learn that when considering satiety, macros, foods, meals, and diets all need to be considered in context for an accurate picture. 

00:00 Intro and reviewing reviews: social media fitness edition

Iron Culture Ep. 20- The Problem With #Science https://www.youtube.com/watch?v=nHf0QG1Nw_0

Iron Culture Ep. 182 - How to call out B.S. and Pseudoscience https://www.youtube.com/watch?v=ckzuycwnRH8

Iron Culture Ep. 93- What's Wrong With The Fitness Industry (And How To Change It) https://www.youtube.com/watch?v=tWYABSS9FlE

Cyber Monday Sales 

The Muscle and Strength Pyramidshttps://muscleandstrengthpyramids.com/

MASS Research Review https://www.strongerbyscience.com/mass/

Elemental Formulations Prime Pre-workout https://eformulations.co/products/prime-pre-x-high-stim-pre-workout 

13:50 Eric’s recap of WNBF Worlds and the typical age of high-level competitors

Iron Culture Ep. 27- Natural Bodybuilding https://www.youtube.com/watch?v=m0AEvN2L9zU

Solberg 2019 Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athletes https://pubmed.ncbi.nlm.nih.gov/30958059/

26:40 Is protein the most satiating macronutrient? Human hunger and eating behaviours

Iron Culture Ep. 47- Everything You Wanted To Know About Protein (Timing, Amount, Frequency) https://www.youtube.com/watch?v=Dt0m6OFB7J8

Antonio Protein Trials

https://pubmed.ncbi.nlm.nih.gov/24834017/

https://pubmed.ncbi.nlm.nih.gov/26500462/

https://pubmed.ncbi.nlm.nih.gov/26778925/

https://pubmed.ncbi.nlm.nih.gov/27807480/

Ben-Harchache 2021 The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/33037427/

Santesso 2012 Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/22510792/

Helms 2015 High-protein, low-fat, short-term diet results in less stress and fatigue than moderate-protein moderate-fat diet during weight loss in male weightlifters: a pilot study https://pubmed.ncbi.nlm.nih.gov/25028958/

42:50 Our current interpretation of the research 

Roberts 2018 Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit https://pubmed.ncbi.nlm.nih.gov/30597865/