What Types And How Much Protein Do You Need?

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Jul 24, 2023

Guest

Gabrielle Lyon, an integrative physician specializing in nutritional sciences, teams up with nutrition scientist Stephan van Vliet and food science professor Don Layman. They delve into the vital role of protein in health and discuss the nuances of protein sources. The trio tackles the protein paradox—how dietary choices impact both personal health and the environment. They emphasize high-quality protein, the challenges vegans face, and the health benefits of pasture-finished meats, highlighting the importance of protein quality, especially as we age.

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INSIGHT

Sources of Protein Information

Much of the information about protein comes from agenda-driven sources, not science.
These sources include extreme groups like PETA and large food companies.

INSIGHT

Protein RDA

The Recommended Dietary Allowance (RDA) for protein is based on outdated, flawed studies.
It represents the minimum to avoid deficiency, not the optimal amount for health.

ADVICE

Optimal Protein Intake

Double the RDA of protein is needed for optimal body composition and muscle maintenance.
This is particularly important for aging populations and those with obesity.

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This episode is brought to you by Rupa Health, ButcherBox, and HigherDOSE.

Not only is protein a vital component of healthy skeletal muscle, but it also is an essential lever in weight loss, stabilizing blood sugar, and reversing metabolic syndrome. And when it comes to animal-based protein, we can’t just say all meat is good or no meat is good; it’s a matter of what types and sources of proteins you’re eating and what the rest of your diet looks like too.

In today’s episode, I talk with Dr. Gabrielle Lyon, Dr. Stephan van Vliet, and Dr. Don Layman about how much protein we should eat, the effects of animal protein on the environment, the best protein sources, and more.

Dr. Gabrielle Lyon is an integrative physician who completed her fellowship in nutritional sciences and geriatrics at Washington University, St. Louis. She is board certified in family medicine and completed her undergraduate work in human nutrition vitamin and mineral metabolism. Dr. Lyon works closely with current and retired special operations military operators as a part of the Task Force Dagger Foundation.

Dr. Stephan van Vliet is a nutrition scientist with metabolomics expertise at the Center for Human Nutrition Studies at Utah State University. He routinely collaborates with farmers, ecologists, and agricultural scientists to study critical linkages between agricultural production methods, the nutrient density of food, and human health. His work has been published in The American Journal of Clinical Nutrition, Scientific Reports, The Journal of Nutrition, and The Journal of Physiology.

Dr. Layman is a professor emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman earned his BS and MS degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. He is recognized for his research on protein and amino acids for muscle health related to athletic performance, obesity, diabetes, and cardiometabolic health.

This episode is brought to you by Rupa Health, ButcherBox, and HigherDOSE.

Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests from over 35 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

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Full-length episodes of these interviews (and links to all the references mentioned) can be found here:

Dr. Gabrielle Lyon

Dr. Stephan van Vliet

Dr. Don Layman