Everything You Thought You Knew About Protein Is Wrong | Stanford's Professor Christopher Gardner ,Apr 17, 2023 ZOE Science & Nutrition Podcast

6:06 / 47:41 • What is protein? Everything You Thought You Knew About Protein Is Wrong | Stanford's Professor Christopher Gardner ZOE 325K subscribers 731,465 views Apr 17, 2023 ZOE Science & Nutrition Podcast Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is. Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets. From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein? In today’s episode, Jonathan speaks with a leading nutritional researcher to find out. Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program. Episode transcripts are available here: https://joinzoe.com/learn/category/po... Follow Chris: https://twitter.com/GardnerPhD Studies mentioned in this episode. Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States: https://academic.oup.com/nutritionrev... Diet for a Small Planet by Frances Moore Lappé: https://www.amazon.com/Diet-Small-Pla... Perspective: The Public Health Case for Modernizing the Definition of Protein Quality: https://pubmed.ncbi.nlm.nih.gov/31066... Follow ZOE on Instagram: https://www.instagram.com/zoe/ This podcast was produced by Fascinate Productions. 00:00 - Introduction 01:20 - Quickfire questions 03:13 - What is protein? 07:29 - Can our bodies make the proteins we need? 08:00 - The mechanism for our bodies creating amino acids. 09:00 - What is an essential amino acid? 10:35 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein. 15:28 - How much protein should we consume? 18:29 - How much protein do we already consume? 23:39 - Can our bodies store protein? 24:41 - What happens to excess protein in our bodies? 25:39 - Protein Scam Alert! 26:16 - Stanford Study: Does the type of protein we consume affect physical performance? 29:21 - Protein requirements for kids and pregnant women. 32:21 - What is Amino Acid Distribution? 34:27 - Are plants missing certain amino acids? 35:12 - How is AAD like the game of Scrabble? 39:35 - What is the healthiest source of protein? 39:46 - Dr. Gardner’s case for changing the way we define “protein quality” in the US 42:52 - Jonathan’s summary 45:25 - Goodbye’s 46:13 - Outro Chapters View all Explore the podcast 87 episodes ZOE Science & Nutrition Podcast ZOE Podcasts ZOE 325K subscribers Videos About 3,257 Comments rongmaw lin Add a comment... @HolyAdventure3107 @HolyAdventure3107 1 month ago If i had a teacher like Mr. Gardner in school then i probably would love my Schooltime. Its a pleasure to listen to him and the way he explains things. Thanks a lot for this great Podcast. Stay healthy everyone! ❤🙏 64 Reply @koraXro @koraXro 3 months ago It's like asking: Is it true that you were born on your birthday? 😅 The way questions are structured you can reach whatever conclusion you want. After watching and reading and listening to so many opinions and specialist the conclusion is always the same: 1. Don't overeat, 2. Eat all groups of foods 3. Don't eat processed foods and sugars 4 . Hydrate 5. (the most important) do things that make you happy, stress is the silent killer 111 Reply 12 replies @dr.amitabhamukherjee3601 @dr.amitabhamukherjee3601 13 days ago Absolutely amazing interview. Packed with invaluable information and explained with as much clarity as you can expect in a podcast. What a teacher this professor is! 22 Reply @frankquinn6872 @frankquinn6872 3 months ago (edited) This was really interesting. I would love to see a discussion between Professor Gardner and Dr Gabrielle Lyon - just to see two very intelligent people with polar opposite opinions put their cases forward (Dr Lyon posits that the US population is suffering from a protein deficit and advocates your first meal of the day to contain at least 50g of protein!). This podcast is always worth a listen and never disappoints! 123 Reply 44 replies @clairespace3371 @clairespace3371 2 months ago This evidence based information is wonderfully explicit. Beautifully explained. So great to have a person on your expertise confirming individuals are different. We need to learn to listen to our bodies eat more when you need it eat less when you do less, consider what you eat when you are getting old. It's not difficult. Thanks for this!!! 2 Reply @shrutig1466 @shrutig1466 9 days ago I knew I didn't need to worry about my protein intake but I didn't know why until I learnt it through this podcast. Thanks for bringing another wonderful interview 17 Reply 5 replies @stevenfrew9301 @stevenfrew9301 4 months ago Absolutely fascinating discussion and explained in a way simple enough for me to understand. "Stop obsessing about protein" must be my favorite line. It amuses me now that almost every food packaging I see in the supermarket has something written on it such as "Good source of protein" or "High in protein" 44 Reply 17 replies @timothyhenry3841 @timothyhenry3841 11 days ago (edited) This is so entertaining and informative at the same time! Great podcast. 7 Reply @patangel1652 @patangel1652 1 month ago This was so informative. Love listening to Prof Gardner 1 Reply 1 reply @a-lien @a-lien 3 months ago This was an absolutely fantastic and mind opening podcast. I like the depth Professor Gardner goes into but also the bringing it back around and summarizing it in an easy to understand way. The combination of both made it informative, easy to understand and it's really not hard afterwards to relax and know you're already very likely doing enough without trying. 30 Reply 8 replies @NATUREKING_ @NATUREKING_ 3 months ago Thanks guys means alot very informative and well explained great podcast 👍🏼👏 1 Reply @NN-mg3mo @NN-mg3mo 13 days ago (edited) All I know, is that I've upped my protein (I am a senior) and feel a lot better following Dr. Lyon's approach. He is advocating for us to eat less meat for the sake of the environment, but from what I've studied, our issues have more to do with our farming processes, using glyphosate,, etc . You can't say that everyone needs to follow the same diet - there isn't a one size fits all. There are studies that say the opposite of what he's saying. I go by how my body feels. I've wanted to be a vegan. It didn't work for me. 2 Reply @octomancer @octomancer 3 months ago What a great conversation and what a great guest! So warm and humorous and has forgotten more about this than anyone else will ever know! 18 Reply @mdariani @mdariani 3 months ago Excellent episode. I'm learning so much about nutrition and food in the last months from Zoe and other YouTube science channels. I changed my diet according to what how I've seen, read and heard in all the interviews, podcasts, articles and books. I feel so much better. My whole body changed to the positive. Life quality improved a lot. Everything I knew as a kid, teenager and young adult was wrong. It started with the myth that orange juice is great (which is not the case... it's purely sugar) and now I'm learning that we dont need a lot of protein. Now the problem for me is that the more I learn about food and nutrition the less I know what is correct and true. There are enough other scientist and professors from the best universities in the world who say something different about the amount of protein we need. In the end I guess you have to find it out for yourself. Test and learn what is best for you. Do check your blood values regularly by a doctor who is specialised in this field so that you can see the effects and nothing goes wrong. 18 Reply 2 replies @wojtek1582 @wojtek1582 1 month ago (edited) Absolutely brilliant video! Thank you very much! I learned a lot. Reply @kathleenseitz2946 @kathleenseitz2946 2 months ago Great information, well explained by Christopher Garder! Thank you so much!!! 3 Reply @aniljoshi948 @aniljoshi948 2 months ago What a great and informative discussion …Thank you both! 19 Reply @juliapace2845 @juliapace2845 1 month ago Excellent podcast. Thank you so much. On a vegan diet, I was very low on biotin and choline. Genetically, I don't convert much beta carotene to real vitamin A due to crummy genes. Wish you guys would talk about these nutrients. 2 Reply 6 replies @karinelegault-leblond7964 @karinelegault-leblond7964 4 months ago Thank you so much for this interview, I was so stressed I was not getting enough proteins at all, while I’m eating a very varied and sufficient diet with a combo of animal and plant protein. You made my day! 44 Reply 33 replies @davidbetancourt4028 @davidbetancourt4028 6 days ago I didn't know people worried about protein intake for typical sedentary people. Regarding building / adding muscle, that has been pretty well studied as well. Protein requirements are higher when you have specific goals and with different activity levels. Also, when trying to lose weight, as far as what I understand, you want to keep a consistent level of protein and lessen your carbs to mitigate lean mass loss (along w/strength training), so food composition should change a bit. If people are eating 2000-2500 calories per day, that's likely an overweight group given typical activity levels. With that amount of calories, yeah, it's easy to get well over your minimum protein requirement for maintenance. It is nice that he's speaking about normal distribution as it relates to protein intake. Not everyone is a Bill Pearl. Reply @maryannm338 @maryannm338 2 months ago Thanks for a very practical approach. Your very last comment sparked a question. The 10 gm protein bar might put just as much fat or glycogen into storage as a chocolate if you eat it as a bed time snack. But what about the blood sugar spike that would happen from a sweet treat? That's not good for anyone's sleep or just in general. Does the 10 gm of excess protein avoid the blood sugar spike? If so, that seems like a worthwhile reason to go ahead and eat protein rather than a cookie. 4 Reply 1 reply @tatianaacademy7007 @tatianaacademy7007 12 days ago Soooo much fun guys!! I love the attitude, fun studies, great information and final statement! I have eaten so much legumes my whole life. Now I am experimenting with meat and. feel amazing! Also I am not sure about fiber anymore, how important it is. Thank you! Reply 2 replies @cart6069 @cart6069 7 days ago Thank you for the interview - informative, fun and such an amazing guest. I hope his voice gets through the hype and buzz around alchemic diets which sometimes remind of religions 😅. 1 Reply @heatzonecalisthenics @heatzonecalisthenics 3 days ago Awww I didn't know about this channel in time to ask questions in prep for this! Love the breakdown on Amino Acids and how he likes to get away from optimal talk since optimizing is a waste among 99% of the population. I will definitely like to hear more about the protein for weight lifting, there are systematic reviews that prove higher protein intake will result in more muscle mass/ muscle gain in training up to 1.6 g per Kg before leveling off. Using his example of gaining 10Kg of muscle in one year (Max threshold for most beginners) Then you would need to be at the optimal level of protein rather than the minimum threshold. If he has data to counter this point I think the entire lifting community would love to see it, since we obsess over protein every day of every week since the data shows there are tangible benefits to eating more protein vs less. 10 Reply 3 replies @curiouscat3384 @curiouscat3384 4 months ago This is incredibly helpful! I love this guy (Dr. Gardner) because he actually does make this clear for my science resistant brain :) :) I've been so confused by the Keto Carnivore Paleo SAD diet guidelines but this helps me assess my INDIVIDUAL needs much more accurately. 15 Reply @hihoo7969 @hihoo7969 13 days ago I somehow knew that we didn't need that much protein. I live in a developing country and from my childhood were weren't fed much protein but I see most people have good muscular structure. I once worked in a construction and although mist of the labour were not well paid and as such couldn't afford much protein in terms in their food they all were very well built. This confirms my observation. Reply @gmo709 @gmo709 1 month ago Very interesting. Good information. One thing I would like to add ifrom an appetite perspective, is that...protein has high satiety per calorie. ..unlike addictive, proccessed carbs. 1 Reply @graceforalways6445 @graceforalways6445 3 months ago (edited) This was great info! I was waiting to hear about the balance between calories and protein though. It's easy to get the recommended daily protein if you're eating 2K plus calories but for most of us struggling with weight loss and needing to eat significantly less calories total, it takes a bit more planning to get for eg. 70g protein a day in 1200 calories. 24 Reply 17 replies @juangomez4739 @juangomez4739 2 months ago Two experts, communicating their message expertly? Thank you gentlemen. Reply @lam7750 @lam7750 1 day ago After all the wonderful talks and explanations given by your guest speaker and by zillion other scientists and nutritionists out there, I decided to just NOT STRESS about these matters. Just eat healthy and a variety of foods to the extent possible and within my means, and forget the rest. Reply @cazwalden1497 @cazwalden1497 4 months ago I found this fascinating and eye opening. As someone who worked for one of the biggest slimming companies, it was surprising to hear that we over eat protein and the extra is stored as fat overnight. We often encouraged snacking on protein rich foods rather then carbs etc as it fills you for longer. I now wonder if this could this be the reason some people found it harder to lose weight 🤔 47 Reply 20 replies @vinny6016 @vinny6016 2 months ago Very informative. Being a vegetarian and vegan now all my life, I was told to eat more protein. As a south East Asian, our diet is all sorts of beans, rice and variety of veggies. My question is: Are lectins harmful from the beans and legume as one the prominent doctor suggests, also, are protein requirements different as you grow older? Thanks. 8 Reply 6 replies @magicknight8412 @magicknight8412 15 hours ago Very interesting. As a cyclist I've always been told that a protein/carb recovery shake/meal should be consumed in the first 20/30 minutes after a hard session for building up or repairing muscle, as thats when your body will use it. Am now not so sure thats true now ! Reply @randygeyer7673 @randygeyer7673 2 months ago Mr. Gardener knows how inject fun when the conversation might be getting a bit tedious. Bravo! 1 Reply @helenclough4926 @helenclough4926 3 months ago Awesome! Thank you for this podcast. Love Professor Gardner! Ironman Distance Triathlete here 🏊🏻‍♀️🚴🏼‍♀️🏃🏻‍♀️so all this information is extremely valuable! 🙏🏻 I’m guessing the Prof is also an athlete? Some nice race numbers in the background there! 🙌🏻 3 Reply @kengaskins5083 @kengaskins5083 4 months ago Zoe, you out did yourself on this podcast. Probably the most enlightening (and pretty entertaining) podcasts I've ever heard on nutrition! Great conversation, and Jonathan as always is excellent on his questioning and summations. Thanks for educating me! 15 Reply 2 replies @eimbier @eimbier 1 month ago Thank you, Jonathan. That was a 10 out of 10 show about how much protein the body needs and how those numbers were found by experimentation. Looking at the big picture, the audience questions, and your summary really the gives the podcast a firm structure. Christopher Gardner certainly has the ability to clearly zoom out and in of the topic of protein. In the same vein, Jonathan, how about looking at some other things in future shows in the same way you did in this show. 1. There is diversity of recommendations on how much water one should drink/day. Can you find someone to speak to about how the recommended number of cups of water in a day was developed? Was it by looking at the color of one’s pee? What the effect of water on body cell operation with various amounts of water that was a drunk in a day? 2. How about glucose spikes from foods in a normal diet. How much of a glucose spike should be reasonable for a non-diabetic person? The fact that it’s the fast and slow carbs, not just the sugar content in foods, that causes the spikes of glucose and insulin. What is important on food labels to determine how much affect that food’s carbs have on your meal? And make sense of slow and fast carbs with laboratory results. 3. The Blue Zones are touted as where one can find the longest living people having the longest health spans on the planet. Can you find researchers that have found ways to improve on their diets and lifestyles and how did they test their theories? 4. ZOE offers food recommendations. What philosophy is used by ZOE in selecting a proper diet using them? How did you develop your own food pyramid, or did you look at diets of Blue Zones? 10 Reply 5 replies @JW4REnvironment @JW4REnvironment 2 months ago (edited) Dr. Gardner is a brilliant scientist who has that rare knack of connecting with others as a peer and not as a pedantic talking head. Hats off to Dr. Gardner for communicating so expertly in simple layperson language. And he is really good-natured as he educates us and makes us feel included. Professor Gardner exemplifies how really insightful people know just how to break things down for way easier understanding by the listener. Bravo, Dr. Gardner! Stanford has really done a great public service by supporting Dr. Gardner's work and public outreach. My dad once taught at Stanford, as well, long ago when communication by scientists to the public was not so emphasized. It is great to see such superb science communication coming out of 21st Century Stanford which has real world impact on all of us who will listen to Dr. Gardner's insights! 6 Reply @anastasiakallinic @anastasiakallinic 2 months ago I'm glad he confirmed what I've been saying for many years, if you ea enough calories you are getting enough protein. All foods have protein. 1 Reply @franceseaton9627 @franceseaton9627 2 months ago Fantastic!! Thank you so much for this discussion. Very, very helpful. Reply @nikola.despotovic @nikola.despotovic 3 months ago This is the best interview on protein I've ever seen. I read this book "Understanding Nutrition" when I was about 18 years old (I'm 34 now), and it suggested that protein RDA for healthy adult is about 0.8 grams per kilogram of bodyweight. So I dropped every protein supplement, since I was eating more than twice the recommended amount through regular food alone, and I actually felt and performed better. Also, heartburn and bloating went away in very short time frame. So basically, for years, I've been explaining to people why the vast majority of them don't need to spend money and effort on supplementing protein, and many think I don't know what I'm talking about. I believe the main problem is that regular people generally blindly listen to influential people in fitness industry and very few actually question their advice and pick up a textbook or two. Keep up the good work. 28 Reply 5 replies @suzannas.3716 @suzannas.3716 4 months ago I would be interested in a discussion about the interplay between animal protein and blood sugar control. I pay attention to protein in my meals not because I worry that I lack protein but because my sense of satiety is better with a meal that has animal protein in it and I don't get the blood sugar crashes that I used to when eating a primarily vegetarian diet. I would prefer to not eat meat but my quality of life is better when I do. 🤷‍♀️ Could you explore this aspect of protein consumption, too, please? 353 Reply 184 replies @eedaj @eedaj 2 days ago So good to hear this! I've been trying to spread this message about protein myths for years, since I got my BA in nutritional medicine, but people do not want to hear or accept it. 7 Reply 1 reply @hast3033 @hast3033 3 months ago This was quite great news, I work out everyday so I had struggled with going vegeterian because of the lowered protein levels, guess I don't really have to do that anymore - what a relief! 4 Reply 3 replies @williamd946 @williamd946 12 hours ago Hey Mr. Zoe. According to the rda, I would need a minimum of 47gs, but my typical day gives me about 15.7gs. I went through everything. Three bananas (4gs), Half a can of beans (3.5g), a baked potato (or cup of rice) (4.2g), and a big plate of sald without nuts (but with tomatoes, onions, and cucumbers), about 4gs. In order to meet my bare minimum, I would have to add another 5 full cans of beans, which is ridiculous. I couldn't even eat all that. And he says you don't even have to try. This also puts my calorie count around 800, but we'll call it 1000 if you add a few totilla chips. And I have a very active job. Looks like we should all be concerned. Consider the fact that beans are protein rich. I would have to eat about 7 cans of beans to hit my minimum, if that was all I was eating. That's a lot of food. Valter Longo, a nutritional scientist, affirms that's it's tough for vegans to hit the rda. Reply @ROFLPirate_x @ROFLPirate_x 3 months ago I personally aim for a higher protein diet because generally it helps me feel more satisfied and fuller for longer, making it harder to overeat. There is also the thermic effect of protein, as your body has to put work in to break it down into carbs allowing me to have slower release of energy throughout the day, rather than spiking my blood suger from eating more carbs and getting into hunger cycles. Obviously everyone is different, its about finding what works for you to make sure you don't overeat. Fibre and protein work for me. If i make most of my diet carbs/fats, its very easy for me to eat way too much. 17 Reply 5 replies @ds-zf1dq @ds-zf1dq 2 weeks ago Excellent presentation. Learnt a lot in a concise period. And I work in health care. Reply @marynoonan6111 @marynoonan6111 4 months ago That was sooooo interesting. Thank-you, both of you. What a fascinating teacher he'd be. Lucky students. Some people are natural born teachers aren't they. 🎉🎉🎉 41 Reply 2 replies @NancyCronk @NancyCronk 2 weeks ago Cronometer is a great way to keep track of how many nutrients you are getting. You simply measure and log your food everyday, and it automatically keeps track of all of the nutrients for you. You can get daily reports, weekly reports, annual reports -- whatever you need. You can also share your results with your DR. The app suggests foods that could help you reach all of your nutrient goals easily. As a vegan, I normally get about 50 grams of protein without even trying. Reply @sandrag8656 @sandrag8656 2 days ago This was a very interesting and important interview for me. I am vegetarian, with eating only little dairy and egg. Seems I am one of those, who get enough calories but not enough protein. With 60kg I need about 48g protein. Counted protein in a avererage day of eating (Bread, tea, some jam and cheese, smoothy or fruits, some cookies, some nuts, and for dinner Potatoes, rice or noodles with oil, spices, vegetables, I sometimes add some tofu. Thats around 25 - 30g. 🤔 Think I should add more peas and lentils and tofu and/ or (as I allready do) some vegan protein shake. Reply @user-yq8ck8yf3u @user-yq8ck8yf3u 3 months ago Good information thank you. Antibiotics and GERD may make some difference to absorbance along with the extra gain in body frame bounce back since the 50s, and 60s when this research was done. its known that those well along the spectrum do not absorb as well as the medium. I have always struggled to be other than skinny no matter the heavy work I've done. This knowledge might be why many who advice on the keto carnivore front say to go carefully on protein, and lean towards fat. I'm not other than someone who now leans that way mostly by trying to keep to wholefoods rather than keto. Wholefood consumption rather than diet type seems to be the best advice rather than consumption type as it seems to be the COMMON factor to good body, and mental health. Food that causes insulin spikes is not wholefoods. These foods tend to be carbohydrate based, and go heavy on additives. It is this, and not where the proteins come from which give us our modern problems. 1 Reply @ashok27605 @ashok27605 1 month ago amazing information, an eye opener. Both of you guys are wonderful. Reply @brendafarris7350 @brendafarris7350 1 month ago Super informative. Fun comparisons to make it more understandable. Reply @MichaelJohnField @MichaelJohnField 3 months ago Thanks for this. I've watched Christopher Gardner before in some YouTube interviews / podcasts (probably on Simon Hills 'The Proof' amongst others - and he's always excellent). But this was one of the clearest explanations of protein (and the amount one should take, and how the RDA was worked out) that I've ever listened too. So concise, but Chris is always entertaining and a joy to listen to. The explanation of the lab-rats in their blue suits was a stand-out moment. You can have Chris back at any point in the future - I could listen to him every day. best wishes Michael 71 Reply 7 replies @roshancoolkarni @roshancoolkarni 2 days ago Incredible conversation! Thank you. Christopher is amazing at explaining concepts. Love his style. 4 Reply @juliuscampbell8606 @juliuscampbell8606 2 months ago This was so helpful. I have been eating my body wheight in protein and staying away from carbs for the most part my body wheight is 107 and I've been eating that almost everyday. But when I do the math .08x107 is only 84 grams that I need .I am so happy to have found this content .I will watch the next video on ketogenic dieting and it's effects on the body.🙌👊 2 Reply 1 reply @ellap8231 @ellap8231 1 month ago Basically we’re eating way too much of everything. And it’s reflected in our waistlines, guts and health! It’s a great podcast and a wake up call. Time to cut the calories. Thank you 🙏 8 Reply 1 reply @regeniapaige9997 @regeniapaige9997 1 month ago Seriously!! Thank YOU!! great topic and learned a lot! Questions were definitely answered Reply @VesS0ul @VesS0ul 3 months ago Whoever hosts a discussion between Christopher Gardner and Peter Attia will become a legend! 17 Reply @carldseekingpeace @carldseekingpeace 4 months ago (edited) I’m thankful I stumbled on this video; my thanks go out to ZOE and Professor Christopher Gardner. I took the time to read most of the comments and smiled as so many took issue with what the professor stated. It seems that people love whatever they already believe. All I know is when my daughter was studying for her degree in Food Science and Nutrition she encouraged me to try going vegan. She also convinced me that rice & beans basically replace steak. I was vegan for a few years but since have added some eggs cooked in butter when I want them and some cheese occasionally. I’ve had one meal of beef in the past 5 years. I think equally significant is that I began walking and worked my way up to up to 5 miles every other day. Now, about 5 years later I weigh 43.5 kilos less than I did. Now I’m 70, 180 cm tall and weigh 83 kilos. I eat about 90 - 110 grams of protein per day. I feel strong. My biggest take away is to no longer buy protein bars and just stop worrying about protein. 33 Reply 5 replies @abdullahalmosalami2373 @abdullahalmosalami2373 3 months ago (edited) The title of this video was right. I was skeptical because I feel like I've learned so much about protein these past few years. But boy oh boy was I wrong. Well done! I didn't even feel that 40 minutes pass by me!! Reply @krish2nasa @krish2nasa 2 days ago Very informative and fascinating! Thank you very much. Reply @universe5936 @universe5936 3 months ago Agreed, you don't need that much protein to be healthy, especially if you're sedentary, but if you want optimal muscle growth, especially in a caloric deficit, there is quite a lot of research out there confirming at least 1.5g/kg is optimal. That doesn't mean you can't grow and get stronger on substantially less, it will just take longer. 13 Reply 8 replies @murmor6890 @murmor6890 2 months ago Good points, however it must also be said that for building muscle consuming additional protein will result in a better distribution of protein synthesis over the day. If you eat 3-4 times a day it absolutely makes sense to get 20-30g of protein with each meal if you want to build muscle, this is were stuff like protein shakes or more ideally an adjusted, higher protein but balanced diet can help. Also there are some benefits for weight loss as protein keeps you fuller and is more difficult to digest, leading to some of its kcal being "spent" on digestion. 18 Reply 3 replies @roobookaroo @roobookaroo 1 month ago This was my first time watching Jonathan [full name ?]. What had attracted me about this well-known debate was the reputation of Christopher Gardner, supported by Stanford's reputation for selecting professors with first-rate teaching and communication skills. Very quickly I started finding the manic head-shaking terribly disturbing, aggravated by the wild gesticulating of the hands, which never seem to stop gyrating, chopping, fist-balling, etc.. The annoyance became such that I had to make a constant mental effort to ignore all this facial and hands overactivity and stay focused on the words and subtitles to follow the discussion. I do regularly watch a handful of sophisticated and intellectual experts on YouTube, and am accustomed to their controlled, calm, clear presentation of their facts and conclusions in a pleasant, amiable tone. Jonathan's body behavior style instead keeps confusing and distracting me. We all have our idiosyncratic preferences, and I must honestly confess that Jonathan' style is not for me. Reply @aroundandround @aroundandround 4 months ago Loved the quantitative breakdown of the nuances of protein requirements. 9 Reply @diwakarchettri7128 @diwakarchettri7128 6 days ago The expert is...an expert, but you, sir, are highly intelligent to be able to comprehend all that and explain it in simple words! Reply @nolongerlistless @nolongerlistless 3 weeks ago I know of an 8yr old child who has to walk long distances because her mother cannot afford public transport, and in termtimes school is 6 miles away. This child is allergic to nuts, eggs and fish. I really am worried that this young girl, who actually seems to live on the cheapest noodles, may not be getting enough - or a wide enough variety of - protein. Anyway, this has provided me with a really good basis for thinking about how to be supportive during these summer holiday weeks. Reply @afterthesmash @afterthesmash 2 weeks ago Half of one thing I thought I knew about protein was slightly off kilter. Everything else I knew was bang on. Some of the protein studies I read long ago concerning indigenous populations were clearly tracking populations that weren't consumed twice as much as the current RDA, and one of these groups was subsisting primarily on one type of bean. Scientists couldn't understand how they maintained protein balance, but it turns out the beans contained miniature grubs (animals). Problem solved. They weren't as vegan as they thought they were. This is what I read 40 years ago that caused me to believe that a pure vegan diet required careful management. 1 Reply @evek2501 @evek2501 2 months ago Just subscribed. Very well-articulated information. Thank you. Reply @CristinaEzPT @CristinaEzPT 4 days ago The moral of the story is as long as you eat for your body’s energy needs and those calories are made up of real food, you are good 😊 No need to add artificial foods that have protein added to them. Might be good for the profits of the companies that produce them but not at all necessary and sometimes even unhealthy for us. Reply @VTVT1306 @VTVT1306 4 months ago (edited) Very useful info, thank you. After a life in the gym, I already came to the same conclusion, but it’s nice to hear it from our professor. I would love to hear the professor’s view on supplements, vitamins and minerals. 27 Reply 4 replies @pimmycbys4282 @pimmycbys4282 1 day ago This is totally good information for all of us. Thank you!face-red-heart-shape Reply @mirjamstrombergarts @mirjamstrombergarts 1 month ago Thank you SO Much, I just started eating well and working out and I was literally shook by the recommendations - 160 g/day (!) according to a pro calculator, knowing I would not be able to eat that much or spend that much, and now this was like a refreshing shower of calming truth, thank you again and God bless you 💖🙏🏼🦋🌸🌷🎀✨ Reply @mikealexander7017 @mikealexander7017 3 months ago I wonder what is the scientific evidence around when you should eat protein, and what type, specifically for muscle recovery/repair after strenuous exercise? I've heard two claims around this: 1) That milk is the best protein to have (due to rapid absorption and the profile of amino acids), and 2) That you should ideally consume it within 20 minutes of exercising. Anecdotally, some years back when I was training for a 10km swim, I found that drinking about 200mls of milk after swimming for several hours reduced muscular ache the following day. But of course it's possible that was placebo effect! 1 Reply @andreakumar2984 @andreakumar2984 2 months ago (edited) As I was watching this, I was briefly alarmed by the .8g protein ratio and confused about the average person eating more than daily requirement. Esp considering foods are paired and almost everything is paired with a carb. I even briefly felt stupid for keeping track of protein or fiber or any macro/micro for that matter when he so casually dismissed that everyone was automatically already in excess. A small realization clarified this for me and it might me helpful for others if you felt the same.. The “average” American is probably slightly overweight so if they were eating 1g/per lb of body weight (when they are overweight) yes they would be eating in excess. The “average” person could stand to lose few pounds (not some magazine-inspired number) but a healthy body fat to lean muscle ratio given their age/gender. So..when adjusted for that, 1g/per pound of IDEAL BODY WEIGHT is probably equal to the flat number of .8g Everything depends on what angle you’re coming from..maintainance, fat loss, or muscle building. 2 Reply @josevillalobos9620 @josevillalobos9620 1 month ago This is something more people should know about, the obsession with protein is only filling pockets of a bad industry they are just ripping people off, I always knew it since I've been eating plant-based at first I was obsessed with getting the "enough protein" I was eating a lot and around 150gr of protein weighting 87kg, I had muscles but a huge thorax like my bowels and lungs everything was swollen, I had a health issue and it was the way I was eating, I changed my lifestyle and dietary choices during 13 years starting with vegan, then to mixed, then plant-based which is how now I feel super good only eating around 50gr of protein from different sources potatoes, rice, beans, lentils, mushrooms, I eat a lot of fruit I am not sure if that is good or bad, but I am now 74kg 14% body fat looking ripped working my way out of injuries I had, doing more functional focusing on mobility instead of muscle gains. I feel young again :D 6 Reply @nopenope1 @nopenope1 2 weeks ago I lost about 12KG over the last 12-13 months. I'm not more active, just about 5-6km walking a day on average for example, which I did already before. I did two things, I started eating breakfast. I'm used to it now, before I just could not eat before 10 am. That breakfast is my +20g protein a day roughly. I started to eat more legumes and less bread. It's a rough estimate, I might have eaten 50g protein on average per day. I ate just to much bread and pasta. I noted down my food and sometimes do the calculations. As rough as this is, I'm about 2000kcals and 85g protein a day on average and losing at the moment .5KG per months. Most food I cooked or baked myself, and I have written down the values. I'm pretty sure I ate 2500 to 3000 on average a day before. On good days 2k and on bad days 3.5k Esp. when there was cake in work, when I did not eating breakfast. I'm aware that there are still so many variables. The kcal consumed is already one, how efficent my body consumes those calculated/burned figures. And how accurate I really can write those down. Reply @osilva2367 @osilva2367 3 months ago I didn't learn anything new, but I really appreciate the ability to make very important information about basic protein and dietary requirements very clear for the general public. I wish everyone could watch this. 18 Reply 3 replies @patrickshanghai2064 @patrickshanghai2064 2 months ago the variety and quantity of amino acids in various foods is important. but it's the variety and quantity of amino acid we can actually absorb from each food source that matters. i expect that is why the experiment resulted in such variable numbers for different people. some can absorb much better than others. my own experience with eating, working out and fasting is that beans and grains don't cut it and meat is necessary (for myself). probably the microbiome matters. interesting video. thx. Reply @Topol60 @Topol60 1 day ago What a great man! I’m glad I didn’t die before knowing him 😮 1 Reply @piacrofton @piacrofton 3 months ago Hearing this research has blown my MIND!! Our society is obsessed with getting enough protein. I literally googled “high protein savoury breakfasts” this morning as I was worried about not getting enough while pregnant. Turns out- I don’t need to worry! Thank you for freeing me from the protein nutri-bulls**t. Now, pass me the beans and grains ❤ 3 Reply 4 replies @magalyzevalos4522 @magalyzevalos4522 10 days ago Finally, someone that says it as it is! Thank you. Let's give this more air time. Reply @stojansljivic6076 @stojansljivic6076 3 months ago This was really great. Thank you very much. I have one question, though. My wife is having collagen suplements, and she finds that they help her with hair and skin quality as well as help her with retaining her optimal weight. However, from what I heard here, it makes no difference if you take collagen supplements or eat eggs or any plant since collagen will be broken down to amino acids the same way as any other protein. Can you please explain if taking collagen provides any health benefits? Thank you. 2 Reply 1 reply @haksaw123 @haksaw123 3 months ago 😮 I enjoyed this episode. Another conflicting version of nutritional needs that controversially goes against our understanding of what we thought we knew. I have always maintained that we only require variety of whole foods in small portions. To much of a good thing, always proves to be a bad thing. Keep moving. 7 Reply @carmaela2689 @carmaela2689 12 days ago (edited) I say this as someone who is on a plant based diet right now. But an adequate amount of protein is very different from an optimal amount. Yes, you can get enough on plants but it's even harder to get an optimal amount for building muscle. Edit: this is a great talk and has helped ease my fears a bit 2 Reply 1 reply @zialuna @zialuna 4 days ago Actually, Francis Moore Lappé has corrected her theory since writing "Diet For a Small Planet". The current understanding is that you don't need to eat beans and grains together to get the complement of lysine and methionine. They can be eaten within a few days of each other and one will still benefit from the complement of amino acids. Reply @David_Raab @David_Raab 2 days ago Nothing i knew about protein was wrong. Thank you! Reply @almalexiel @almalexiel 7 days ago Amazing information. Thank you. My only question that remains is about B12, though I'm not sure if that is covered on the amino acid talk, but as far as I know this is the one vitamin that cannot be fulfilled by vegan diet. I guess this might fall outside of the protein subject, but I would really like to figure out if that is anything to think about. I don't eat only vegan food, but on a scientific standpoint I'd be really curious to hear more about it anyway. 2 Reply @sugarplumk2381 @sugarplumk2381 3 days ago Excellent podcast. Thank you both. I don’t think about protein and in fact about a two years ago I stopped adding plant protein to my shakes in an effort to reduce my protein intake. The reason was, for longevity. After watching a lecture by a plant based doctor I trust, I realised that too much protein shortens life. After I turn 65 I intended add back a little, as he advised. Maybe I don’t even need to if I get enough calories. Reply @stereosympathy @stereosympathy 3 months ago (edited) Such an interesting topic! I’m about 1/4 the way through Herman Pontzer’s book, Burn and it’s blowing my mind on how the body works from a physiological nutrient standpoint. Great interview! 6 Reply 2 replies @johnhayes268 @johnhayes268 2 months ago Jonathan, brilliant interview, both the content, but your engagement and interviewing approach, Reply @larsnystrom6698 @larsnystrom6698 2 months ago The experiment professor Gardner talks about at the beginning is obviously made on sedentary 20 old years men. Drafted for the Vietnam war tells us that they are young men. And starving them in a closed environment certainly made them unusually sedentary. I wouldn't extrapolate that to an active 75-years man doing strength training regulary, and with some muscles. 6 Reply @chrisrocco6429 @chrisrocco6429 3 weeks ago GREAT STUFF! as a health coach and personal trainer here in nyc for 25 years I always joked Protein BROTEEN! THE SCAM OF THE CENTURY! everyone is always getting way too much...A coach told me you probably need 1 gram per Lean body weight in KGS!!!! not pounds !Very glad to hear from Christopher...I agree wholeheartedly...Btw Im 205 lbs and I rarely feel I need more then 100 grams per day...and I feel great and have plenty of muscle:) Reply @ouroborosalarichard @ouroborosalarichard 12 days ago Back in the day Gardner told me the best diet was likely what my grandmother made. Main thing I'd keep in mind, is there's a difference between your individual needs and averages. Reply @newug3347 @newug3347 1 day ago With such explanation, God is forgotten to have designed such a being like a Human body ❤ Reply @andrewhostynski7701 @andrewhostynski7701 3 months ago Extremely informative and presented in great style by a charming expert. Thank you. 6 Reply @DRT813 @DRT813 3 months ago Such an interesting and insightful talk! My only problem with it is that he claims most Americans eat twice as many proteins as they need, like 80 g when they'd only need 40 g. I'd argue that the number of Americans needing 40g (for a 50 kg person!) is really low tbh. 😅 The average American woman weighs about 177 lbs, so she'd need 65 g protein and twice as much would be 130g!! 1 Reply @ggrthemostgodless8713 @ggrthemostgodless8713 7 days ago You need to have this man on again and again... so many questions!! Reply @felicisimomalinao1981 @felicisimomalinao1981 2 months ago Valuable information - first time learning this about protein. Reply @evianx1 @evianx1 3 months ago Well, he made it to two minutes, but I didn't expect much from a professor 1 Reply @SuzanneU @SuzanneU 4 months ago Interesting. I track my food as part of my wellness programme and I never get double the RDA! My intake ranges from 0.6 - 1.0g protein per kg body mass. It's most often right around 0.8g/kg. I don't plan it this way, it's just what happens through eating food! 13 Reply 6 replies @pingbounce2851 @pingbounce2851 7 days ago I know this podcast was about proteins but I’d like to hear what the professor has to say about getting enough iron from non-animal sources Reply @EricaNernie @EricaNernie 3 months ago I knew it! Thanks for this. I'm on WFPB diet and doing very nicely, then started worrying about protein and adding it. Even tried to calculate which amino acids in each food (there's a website for this!). Result: I felt slightly sick and also put on a kg or two. I knew this whole 0.8mg/kg thingy was wrong. So ..................back to what I was eating: a wide variety of veges, fruits, some fish, seeds etc. People need to understand that with any health advice, whether it's screening for disease, dietary advice, etc, it's about population health, and may not necessarily apply to you, the individual. Thanks so much! 3 Reply @NB-xq4qt @NB-xq4qt 2 weeks ago I read a book years ago by a respected scientist that repeated this message.......the average diet has enough protein even for top athletes.....yet every gym goer I told simply said they didn't believe him. Reply @Theo-1984 @Theo-1984 12 days ago I'd like to know more about what these athletes ate on a vegan diet. I'm not from the US so I can't really grasp how different it would be to get 1.5g of protein for someone living in Germany. Reply @idragonb @idragonb 3 months ago Hey thanks for that - put some things in order for me - I just had a question - if everything gets broken down to amino acids, and these are the building blocks of everything - how do hormones fit in to this? If they are just proteins, why are these a concern if consumed? Reply @michaelcorrigan4625 @michaelcorrigan4625 4 months ago Very straightforward information and well summarised by Jonathan. Terrific work Zoe! 12 Reply 2 replies @myfrequencies1912 @myfrequencies1912 13 days ago So if your body completely breaks down all protein to base level before rebuilding it to form what we need it to be (he said you don't know at that point if it came from a pig or a cow or a piece of broccoli).... Does this bring us closer to the "meal in pill form" fantasy?! 1 Reply @jjjones4982 @jjjones4982 3 months ago Thank you, this brought me back to biology class years ago. Reply @finlayobrien7841 @finlayobrien7841 3 months ago An important consideration is that most plants are typically very low nutrient, especially since widespread intensive farming, they also lack of bioavailable nutrients - these are nutrients for plants health not human. Theyvalso contain various anti-nutrients that bind the nutrients and make them non available. Plants don't contain any b12, D3, retinol, DHA and EPA, essential fats, heme iron. Yes we can convert iron to heme iron, maybe ALA to DHA and EPA, maybe be beta carotene to retinol, but the conversion is very low and some people's genetics mean they can't convert some of these substances e.g 50% of the UK population cannot convert beta carotene into retinol. So you may get enough protein through a plant based diet, but low levels of essential nutrients. A few thing that makes me concerned about the plant protein argument was that other protein scientist state you need leucine in the right quantity before you can trigger m-tor for muscle growth and plant sources aren't high, plus you need all the other essential amino acids in the right quantities, plus leucine is easily deactivated by processing. So yould remain in a muscle wasting state. I personally experienced low muscle mass on a highly plant based diet, getting a lot of plant protein, despite resistance training. Now I eat lots more animal protein I have gained lots of muscle while doing exactly the same work out. I also see a lot of skinny or even skeletal looking vegans. 2 Reply @SkyGodKing @SkyGodKing 1 month ago (edited) When it comes to putting on muscle, to put on 10kg, you don't just need the aminos for the the actual muscle, but you need a lot extra to signal for there to be enough muscle growth. So just eating the extra he said would be impossible for that to go to 10kg of muscle. You need to consume much more to put on 10kg, since it's more about the signaling rather than just protein in the muscle.It's not like we need to theorise around mechanisms like he is, we have studies showing the range of protein required for muscle growth. 1 Reply @foodfilter @foodfilter 3 weeks ago It's an absolutely mind-blowing fact that 97,5% of population is overeating protein if trying to follow RDA, but in order to understand it correctly, I would still like to see this bell distribution in absolute numbers. If two standard deviations are 20 g of the distribution, then OK, most of us might be overeating. But if it is 1 g, I would not risk staying within my 40 g of protein even if having a passive, sedentary style of living. Eating double will not make much harm, but not getting the vital norm will definitely do. 1 Reply @Dan-dg9pi @Dan-dg9pi 4 months ago Fantastic interview. Extremely useful information. 11 ZOE Reply @mandymatthews9285 @mandymatthews9285 2 months ago Thank you, I was just about to fall down the rabbit hole of trying to up my protein to prevent a loss of muscle mass. Have to wonder who’s who’s driving the animal protein conversation 1 Reply 1 reply @lourdesmurilloquintana5123 @lourdesmurilloquintana5123 2 months ago Eye openner, information easy to understand. Reply @dilbaghsingh6069 @dilbaghsingh6069 2 months ago One of the best podcast i even listen thanks professor just started going gym 1 week ago and my trainer said i need 2 gram portein per weight Reply @cxa011500 @cxa011500 3 months ago We need more discussions like this. What he said sounds like it makes sense, but it contridicts a lot about what we here is most media. Perhaps you need to have him on again and have another PhD on who has argued that people need more protein. 1 Reply @clairecadoux471 @clairecadoux471 4 months ago (edited) Brilliant. Love this. I need 42g protein apparently, so now I will measure what I am in fact consuming. I suspect it is more. I raised my protein intake a few years ago - I feel better....no more hypoglycemia moments. 11 Reply 1 reply @N7eptune @N7eptune 2 months ago As stated here protein recommended is 1g per kg however need has previously been calculated as half that. Again as stated here we can't store protein so it seems we need less protein however it is important to get all the amino acids particularly when you are younger because you are unable to metabolise all the different amino acids. 🤓 So compare the quality of protein in rice to eggs and see what you get.😮 Reply @mike-yp1uk @mike-yp1uk 2 months ago I do resistance training so i make sure i get enough daily protein. Muscle growth comes from a lot of consistency in training. Muscle building and cardio training requires more to keep that muscle. This daily requirement is less than i imagined. 1 Reply @joelwillis2043 @joelwillis2043 3 months ago Weird, I've studied protein folding for 20 years. So much of what I know about protein was not debunked in this less-than-hour video as the title promised. 11 Reply 4 replies @chetk8413 @chetk8413 4 days ago Jonathan is like a ChatGPT summary app at timely intervals! 1 Reply @steveshepherd333 @steveshepherd333 1 month ago I got most of this … absolutely fascinating… thanks 🙏👍🏻🐝 Reply @BevG_CT @BevG_CT 4 months ago I knew most of us were over proteinized, but I really loved how he explained it and plant protein (real food, not beyond burgers of course) versus animal protein and how once broken down in the body to amino acids, the body does not differentiate the type of protein (plant vs animal). I am not vegan but I will continue to tweak my food choices to include more varied organic veggies and continue to eat way less organic animal proteins and continue intermittent fasting. Great info! 4 Reply 3 replies @victorsteiner1711 @victorsteiner1711 1 day ago Really would appreciate an episode on heating food. I've heard that heating food could make it less nutrient rich is that true? 1 Reply @amarug @amarug 1 month ago A lot of this was "proven" by a series called "freaky eaters". There was a lady that ate absolutely nothing else but cheesy potatoes for 30+ years. She was basically fine, apart from a little overweight and obviously not ideal blood values. But incredible, the body can make most out of most. 1 Reply @DrOrson @DrOrson 11 days ago Great information. So as Ive read, excess meat protein can also contribute to diabetes? Reply @25Soupy @25Soupy 2 months ago When in the history of humankind did we start harvesting and cooking bean (legumes) in our diet? Of all the problems with the American and western diet getting too much protein is probably the least of our worries. Can't wait for Gardner's discussion on complex carbohydrates/sugar. 2 Reply 1 reply @MajesticArtimus @MajesticArtimus 2 months ago (edited) I just worked out why Zoe always feels so vegan focused..... Chris is on the board and part of the Stanford Plant-Based Diet Initiative (PBDI) - very interesting. forcing veganism on the population bit by bit LOL, the protein recommendations are so different to what Don Layman who is an expert on protein research recommends I was wondering how can two professors have such wildly differing views? 43 Reply 5 replies @bazs7669 @bazs7669 3 months ago Great discussion and very informative. The presenter was excellent asking interesting questions and providing a useful summary at the end. 7 Reply 2 replies @matthewcreelman1347 @matthewcreelman1347 2 months ago I kinda disagree in part with the answer to the “can eating more protein help with weight loss.” I think that “no” is more fair as an answer to “will eating more protein lead to weight loss.” “Maybe, depending on the person” would be the better answer IMO to the question that was asked. For at least some of us, protein seems to be more satiating than other macronutrients. I brought my weight down by about 60kg and have kept it off for over two years now, and for me increasing my protein has played a major role in that. For me, high protein intake went and is going a long way towards making it easier to remain within my calorie limits. Reply @garyyencich4511 @garyyencich4511 1 month ago This is the clearest, simplest and most enlightening discussion I’ve ever heard on protein and amino acids. Thank you. Although this discussion was not so much about fat Professor Gardner seemed to suggest a couple of times that saturated fat was undesirable. Is it? Why? Hasn’t the so called diet-heart hypothesis been discredited? Reply 1 reply @simonfldt7922 @simonfldt7922 2 weeks ago more protein can actually help with weight loss. not that eating protein burns fat directly, but its helpful in many ways. feeling more satiated, thermogenesis, more potential to build muscle(if moving and not just sitting 24/7) :D 2 Reply @artemiolayug7987 @artemiolayug7987 1 month ago (edited) i am in my late 70's. After reading Dr. Attia's book "outlive......", of course i have become obsessed about my protein intake because of my age. "Muscles lose 10% to 15% of their size and strength every year after age 50, particularly in those who are inactive. This condition, known as sarcopenia, rapidly progresses in people over 65 who may lose as much as 50% to 80% of their lower body strength over time." In another podcast a scientist who does nutrition research, says one needs a certain amount of leucine and protein to trigger m-tor the process of synthesizing muscles. And of course one needs to exercise. Reply @maleks3121 @maleks3121 7 days ago I have been vegetarian/vegan since I was 7 years old. I'm in my mid twenties. I run, hike, read, write. I feel good. Thanks for reassuring me I'm fine!! Reply @williambunting803 @williambunting803 3 months ago I’d love to hear the the balance of Protein with Minerals. That was a brilliant talk, I love Christophers’s presentation style. 6 Reply 1 reply @ds-zf1dq @ds-zf1dq 2 weeks ago Ps. Would love the Prof. to discuss inflammatory foods and fats, such as oils -health and bad. Reply @jd218 @jd218 2 months ago Bodybuilder Mike Metzer proved the amount of protein needed even for an athlete is much less than whats been believed. 1 Reply @sarahtaylor8877 @sarahtaylor8877 3 weeks ago Great podcast thank you. When the excess protein is broken down into carbs and fat, does it then go on to spike blood sugar? 1 Reply 1 reply @laiamonros7472 @laiamonros7472 2 months ago Your best video so far. Thank you! Reply @Shindai @Shindai 5 days ago When I told my dietician I'd gone vegan the first thing she asked me is am I getting enough protein. Sounds like it's more challenging to void the stuff if your diet is at all diverse Reply @radicalcartoons2766 @radicalcartoons2766 2 weeks ago I've been told by a Nutritionist that I need to get up to 40-60 grams of protein a day. From a food diary I did for him, he estimated I was at about 10 grams a day. I'm doing my best, averaging about 30 grams now. Reply 2 replies @pilatesfitness8766 @pilatesfitness8766 1 month ago What about the distribution of protein intake over the day? Some people claim we should have a tleast 25g of protein (I believe about 3g leucine) in a meal for optimal muscle synthesis. 1 Reply @Tossphate @Tossphate 3 months ago A question regarding non-essential amino acids- where the body is able to apply an amine group to a carbohydrate / lipid derived carbon chain, does the amine group itself have to come from a previous amino acid, or is it possible that the body can synthesise these amino acids without even eating any amino acids in the first place (just carbs, fats and nitrogen containing compounds)? Another question - when amino acids get converted back to the fatty carbon chain molecules, presumably the non-essential ones get converted into carbon chains that are typically common in the body (which is how they can be synthesized in the first place); but when the essential amino acids are converted to fats are those fats useful? In short, is there a Scrabble bag of fats like there is with amino acids. As I type this probably not because fats don't have a structural role. Reply @geraldfinnegan8113 @geraldfinnegan8113 2 months ago Absolutely brilliant. Reply @Barb6106 @Barb6106 2 weeks ago (edited) So much missing from Elderly population which requires more.. simplifying. Lots of things I didn’t know.. but this missed a lot for me. Enjoyed a lot.. thanks 1 Reply @greatedges @greatedges 4 months ago Thank you for this excellent discussion. It was fun, with lots of information to "digest." 😉 5 Reply @allaboutstress361 @allaboutstress361 1 month ago So interesting. Thank you both Reply @SouBuuS @SouBuuS 1 day ago I don't know how I saw this BUT I am damn glad it was on the playlists. Very interesting! Reply @graememudie7921 @graememudie7921 3 months ago Never heard so much tosh in my life. have been doing Keto for 2 years and started carnivore on March 17th 2023. I am feeling absolutely amazing. Joint pains are gone, and I no longer need to go to the chiropractor. Indigestion is gone as well. I started doing press-ups, and in the first week, I did 35 per day, which was 5 more than I usually do. I have steadily increased the number every day and did 70 a few days ago! I can't believe it! What I added was boron, which was suggested by one of the many doctors I follow on YouTube. That took it to another level. I am 67 years young and will never eat vegetables again. No carbs, absolutely no carbs. I have not put sugar in my coffee or tea for at least 40 years. Another effect of this diet is that the plaque on my teeth has completely gone. After about a week, I could feel it coming off, a very strange sensation. Additionally, I no longer have bleeding gums. I only take thyroxine for my underactive thyroid. I hope to get off of it over the next year on this diet. 7 Reply 2 replies @mertonhirsch4734 @mertonhirsch4734 1 month ago Protein is not just the material of protein synthesis, it is also the signal for it, and there is evidence that you can activate protein synthesis every 3-4 hours and with a near maximum activation level of about 3 grams per kilogram of bodyweight. That means that regardless of raw material needs, stimulation of protein synthesis can be maximized with around 2 grams per kilogram, also including about 3 grams of leucine. Reply @Kraken89911 @Kraken89911 3 months ago Unfortunately the whole discussion revolves around protein as a building block. They totally skipped the signalling function of Leucine (and partially other BCAAs). 2 Reply @danielsmallwood6475 @danielsmallwood6475 4 months ago I've watched this through twice, to check what I thought I heard relating to the figures the Prof. was using to make his points. We started with the average figure of 0.8g protein per kg of body weight, and after much discussion of how people on average eat more than they need, he started using 40g protein as an example of a daily requirement. So this relates to a person weighing about 50Kg, or something under eight Stone, pretty slight by any standards, but I note that the average weight of American men is about 90Kg, and women about 77Kg. So this slightly built, 50Kg person is assumed to be getting all the protein they need, even from a vegan diet which he admits may be deficient in some essential amino acids, by the assumption that they are eating twice the daily recommended amounts, er, while remaining a svelte 50Kg. I'm not sure these figures bear too close examination, but please correct me if I'm making glaring errors. 94 Reply 42 replies @johncarnes2688 @johncarnes2688 2 months ago I was told that a lot of protein and vitamins in plants do not break down in our digestive system the way protein & vitamins from meat does. Our bodies can break down and efficiently use meat protein but we can't get all the vitamins & protein out of the plants. Kale is an example 2 Reply 1 reply @napnap609 @napnap609 2 months ago Made no mention of the distribution of protein though out the day, just said people are eating well enough everyday. Made many references to working out with weights, and meeting protein goals, also discussed vegan and carnivore, but I'm still curious about protein needed to stimulate muscle protein synthesis and which amino acids are needed to do that more effectively than others. I hear leucine in the neighborhood of 2.5 to 3.5 grams during a 30+ gram meal, and 3 30-40 gram meals a day, is the number to maximize this synthesis and trigger MTOR. Would love to know his thoughts. Reply @halakurshov1380 @halakurshov1380 3 months ago This info needs to go viral! Reply @pdorism @pdorism 3 weeks ago The data seems to indicate that the body does store some of the excess protein in muscle. It makes sense, just like the skeleton being calcium storage. Of course, this only happens if you stimulate it with exercise. Reply @swdw973 @swdw973 3 months ago Like Suzanne below, I'd like to see a study on LONG TERM blood sugar and insulin resistance when basing a large part of you protein source on beans, which is also a high carbohydrate food. I think Gardener's bias was shown with his statement near the end about benefiting the planet. Sounds like a modern college professor to me. I also see they dodged the studies showing the increase in occurrence of depression among vegans and vegetarians. So far, I'm doing much better on decreasing my IR by limiting my animal protein intake and NOT using high carbohydrate protein sources as the primary source of protein. That was not the case when beans were a much larger part of my diet. Reply @pratibhapotdar4808 @pratibhapotdar4808 4 months ago Thanks a lot for knowledgeable and interesting podcast. I have completely stopped worrying about protein thing. The message I got is eat right and variety food in nature with your required amount . 9 Reply 2 replies @redhen689 @redhen689 3 weeks ago Great content! This was my second time listening to this. Reply @user-pq1sh7uo7g @user-pq1sh7uo7g 6 days ago Don't just start eating less protein after watching this. I would question how active the people in the study were and check out a lot ore studies. It is so individual. If you have candida, old age, anxiety, leaky gut, EAT MORE protein. There are definitely people who don't need much, but don't just assume you don't without monitoring your mood and energy levels. There are way more people with leaky gut now then when this study was done, due to increased sugar intake and antibiotics. Reply @nathan500100 @nathan500100 3 months ago several times i have tried to calculate how much protein i eat in a day and it was very difficult to get to 1gram per kilogram of body weight in protein. the professor estimates that 18% of our caloric intake daily is protein and i just dont see how thats true. just look at a potato or a banana or oatmeal or pasta or brown rice , aaple, avocado etc. unless you eat animal protein and or beans you would struggle to get to 1gram of protein per kilogrom of body weight. i remember days where i just ate normal and at the end of the day i realized i only ate chicken for dinner and maybe some milk with wheat cereal in the morning and lunch was pasta and i was nowhere near 75 grams of protein weighing 75kg. seems like a very smart guy but i just dont know i can trust the info on this podcast. especially when he says dont need to intentionally look to eat some higher protein content foods. 1 Reply @skip741x3 @skip741x3 2 months ago Fascinating! Im 63 and have been vegetarian for 45plus yrs.. Ive always been concerned about getting the amount of protein I need..I Do know, when im too low on complete protein, my legs and calves begin to hurt, especially at nite..eating even peanut butter on real whole wheat bread, alleviates this and quickly...so Im just not sure about the claim that we easily are achieving our protein needs even if we are vegetarian... In regards to meat eaters ,I DO think this is the case, that needs are More than met but if you are physically active And dont eat meat fish chicken or eggs, its Not that easy..your body will need More than an idle sedentary person and the vegetarian sources arent that protein dense... Reply 1 reply @thetransferaccount4586 @thetransferaccount4586 1 hour ago this was very helpful information. thank you Reply @lucillasallabank @lucillasallabank 4 months ago (edited) There are plenty of peer-reviewed studies that prove that the RDA for protein are just a minimum requirements, not ideal amounts. Older people, very active people, people on a calorie deficit, people who want to build muscle, all benefit from higher protein amounts than 0.8g per kilo of bodyweight. I am 60k and I aim for 100g of protein per day. 146 Reply 36 replies @weksauce @weksauce 3 months ago Doing the math on my diet, I get the 1.6g/kg/day only on days where I eat meat because it comes to me from outside my usual diet. In my regular diet, eggs + vegan (Bryan Johnson's blueprint), I'm under 1.6g/kg/day, around 1.2g/kg/day, even with 3 servings of protein powder for 24g. I think for most people, they should eat less protein, but, for anyone reasonably active, say, lifting and running around 6-7 days/wk, and anyone reasonably massive/male/growing/growing muscle, protein powder supplementation is the difference between success and failure, adding lean body mass or losing lean body mass! 1 Reply 2 replies @dianahenderson3777 @dianahenderson3777 2 weeks ago great interview. Learnt heaps. 1 Reply @saraswati1386 @saraswati1386 4 weeks ago Can someone address this: recently in last few years, I've had several hard core Vegan / Vegetarian friends complain they got really sick from not eating animal protein. It's a kinda trendy thing happening in the vegan community (and yes, they supplemented & got B vitamins, etc.) What's the deal? 1 Reply @larsnystrom6698 @larsnystrom6698 2 months ago Professor Gardner might be right in that we get enough protein from food. But I actually noticed that I didn't! The problem might not be the amount of protein, but a need for more of some few amino acids. I noticed thin and sensitive skin on my lower legs. Supplementing with hydrolyzed collagen fixed that! Older people also need a bolus of leucine to trigger muscle protein synthesis. Up to 3 g of it, and you don't get that from your usual breakfast! It also seems that getting an optimal level of glycine isn't so easy! So, professor Gardner probably isn't quite right! It might be that you need more protein to make sure you get enough of some limiting amino acids. I would suggest that it's actually more a need of the amino acids for building our collagen than of protein in general. One of three amino acids in collagen is glycine! In addition to that, it's needed for glutathion anc creatine. So, I belive it's a limiting amino acid. It might be that researchers hasn't looked into how these things change for older people. 2 Reply 1 reply @joshvarghes @joshvarghes 1 month ago (edited) It takes more protein than what is stored to maximise muscle growth. When it's actually tested, you see benefits up to 1.6 g/kg 1 Reply @AmandaJYoungs @AmandaJYoungs 4 months ago I love that guy. Possibly I love him so much because I agree with everything he says, but still. Another fascinating podcast, thanks to Zoe. 6 Reply @Shwag105 @Shwag105 1 month ago This is so interesting. I'd love to know Prof. Gardner's view on Dr. Gundry's You Tube videos, where he advises staying away from nightshade vegetables and beans due to lectins - which he suggests are dangerous. Reply 1 reply @kingtschulien @kingtschulien 2 months ago First I want to say that I really appreciate all the work going into that video. Surely the professor is an expert in Proteins and it's very interesting to listen to him. I think Americans get in a bigger amount of protein because they eat more meat and, and I think that the heavier point, in a whole they just eat more food - just look at the degree of obesity in America's population. I am very picky about the words that everybody eats automatically "enough" protein by just eating normal foods a day. I didn't looked it up but it's hard to believe that all the obese people eat enough protein... I live in Germany so I can only relate to my country. Here people eat far to less protein. I work for over 10 years in something like a "healthy Training center". There are more older people - most are 50-80 Years old. And I can say with near scientific validity that 95+% eat way under 50g of protein per day. Everytime a customer is interested in nutrition because of their health or they stagnation in Training we educate them about the basic knowledge. And every time "Protein" is the big topic. Because when we go through their everyday, it comes out that they eat between 30-50g - more often less, rarely near the 50g. Most whey 55-90 kg... You see the Problem? And Everytime they get their Protein intake under control they brake through their trainingstagnation and apparently get bigger muscle cross sections - their weight goes up a bit. That's no knowledge from just 200 people. We have about 3000 customers. So, scientifically, it's not that uninteresting I think. Reply 1 reply @Parker_Walker @Parker_Walker 4 weeks ago 21:00 Key point in the lecture where he talks about protein needs for those building muscle. Reply @ChessMasterNate @ChessMasterNate 10 days ago I think the protein amino acid balance does matter. I feel much better if I have rice and black beans than just rice or just black beans. And the best is rice, black beans and portabella mushrooms...for me anyway. Don't know what those mushrooms add, but it is good, whatever it is. Reply @1TheShawnster @1TheShawnster 13 days ago Interesting information, but it makes assumptions that I find completely wrong. I recently started tracking my food input and found that the standard American diet is extremely high in carbs and fats, and surprisingly low in protein. I'm 6'2" tall and weigh around 200 lbs. It requires considerable effort to get even just 160 grams of protein, and I'm trying to increase muscle mass, so I seemingly never get enough protein unless I supplement. Oh, and beans tear me up and wreak havoc on my system, so they're not an option. Reply @BiniBoeva @BiniBoeva 4 months ago (edited) From my experience, protein has huge impact on my weight loss journey, because it increases satiety and it simply takes more energy for the body to absorb it. The so called thermic effect of food is higher with protein. Also, resistance training and sufficient protein intake helps to keep the lean muscle mass when losing weight. @zoe why don't you also invite Layne Norton to speak about protein? I am sure he has a lot to say backed by science and research. 15 Reply 9 replies @kerribelleville7958 @kerribelleville7958 6 days ago What about the thermogenic effect of protein? Or the amount of effort/energy it takes to break down a protein? Is it negligible? Reply @fugenturkoglu @fugenturkoglu 1 month ago I agree everyone ıs dıfferent on proteın requirement because I don't like red meat or chicken , and were having 5 times fish/seafood a week and my iron levels were very low. I have started eating red meat but only a small piece a week and that wasn't enough either. So had to increase my red meat intake. Finally, it's within the normal range. Reply @zer0nix @zer0nix 12 days ago I find the claim that we cannot store protein suspect. From my own nonrigorous nonscientific observations, it seems like some people can store protein as loose skin, even when they don't have excessive levels of body fat, and when they fast the loose skin disappears. This suggests to me that excess protein is stored as extra skin. Reply @j2174 @j2174 3 months ago But you don't just eat meat by itself, you often eat it in meals that will have other foods that have fibre... And saturated fat is not bad for you. Most people actually tend to eat more polyunsaturated and unsaturated fats these days. 1 Reply @dianaweibel8152 @dianaweibel8152 3 months ago I would truly love to join the nutrition program but it is not in South Africa. I will be in the UK later this year but 300£ in SA rands is over 7000 which is more than double my retired income. But thank you that your podcast are available. Reply @matthill263 @matthill263 4 months ago Very interesting! I've definitely become leaner though since I swapped some carbs in my diet for protein. Maybe the explanation is simply that I've reduced my calorie intake without realising. 15 Reply 3 replies @korayaptall @korayaptall 2 months ago (edited) I appreciate the whole podcast and learned great deal especially how the mass media diverges from reality. But there is one aspect missing. Absorption of different protein sources. I know that plant-based proteins are absorbed less than animal-based ones. Meat at 95%, tofu at 80%, but i think some grains around 40%. If you eat twice as much as recommended, its probably not a problem. But listeners should bear that in mind. Reply 1 reply @ricardomartin6974 @ricardomartin6974 2 months ago I have gone vegan for 3 years after radical prostatectomy, and now went back omni. My fear was those oils that the plants do not provide and need to be supplemented Reply @bardz0sz @bardz0sz 1 month ago Protein still makes me fill fuller and thus being able to meet my caloric deficit (weigh everything and put into myfitnesspal) 2 Reply @TomVFormOfficial @TomVFormOfficial 2 weeks ago Thanks for this podcast. My family and I have been vegan since almost 7 years. We‘re all sporty and healthy. At 47 I hit the Gym 4-6 times a week and have gained muscles since we eat a plant based diet. All my blood values are great. My free Testosterone went up by 35%. I measured my hormone levels just before switching to plantbased. My recovery time is much faster now. My recommendation to people who can’t imagine going plant based is to get at least dairy out. It’s a trigger for allergies, headaches, migraines, digestive issues and more. You aren’t a baby cow. It’s all a lie and marketing. Give it a try and make small adaptations first. It was eye opening for me as a former “meathead” 😅 6 Reply 3 replies @aliciab4236 @aliciab4236 4 months ago Bravo Dr. Gardner. This is the best discussion re: protein needs I've heard in 20 years. I'll be sharing this widely. Too bad there wasn't a way to share your slides. Do you happen to have a book planned? 15 Reply @stacielivinthedream8510 @stacielivinthedream8510 3 weeks ago Thank you, thank you, thank you! I've been wondering about this for ages!!! Reply @PPPPP268 @PPPPP268 3 months ago I agree with @Steve Langhorn below. The problem with using a scientific approach to debunk things that “science” has already told us is that it undermines the credibility of science altogether. Why have we been told differently until now? Were previous studies wrong? Weren’t there really any studies? How did the information get accepted, given this counter information? Why trust this information, now? I think the explanations were very clear, not sure why the host struggled quite so much. But… why haven’t we heard this before, instead of something different? 2 Reply @ZsuzsaKarolySmith @ZsuzsaKarolySmith 3 months ago (edited) I guess where protein has the edge over carbs is blood sugar control. So even if excess protein gets converted into fats and carbs, it will not spike glucose (insulin) levels as much as consuming carbs alone. However, the kidney aspect of consuming excess protein is a concern. Like everything, it should be down to finding a good balance - to me, neither vegan nor keto seem well balanced! I’m going with predominantly plant based whole foods with a bit of fish, chicken, eggs and dairy thrown in. The best of both worlds! 1 Reply 1 reply @camwhitman5425 @camwhitman5425 3 days ago What he doesn’t tell you is that the least amount of any particular essential amino acid in a given meal is the max amount of protein across the board for availability. So you can have 60 grams of plant protein, but the lowest common denominator is the max amount..,so you may be only getting 20 grams of amino acids. Reply 1 reply @yohenson @yohenson 2 months ago even though i think i understood it all, I'm not sure, as a vegan, that i'm eating enough full protein in my current diet. I'm 80~ Kg, and I think I'm consuming around 30 a day. Reply @rossmurray6849 @rossmurray6849 4 months ago Jonathon, I'd really appreciate it if you did a podcast on Sodium. Like Christopher said about a researcher being unable to get his subjects' protein intake down to a low target level, I find it impossible to do so with my Sodium intake. I'm concerned after heart bypass surgery, and I'm happy with everything else in my diet, but I cannot get anywhere near recommended levels for Sodium. I think the recommended levels are very low in Australia. If I recall correctly, the recommended minimum here is 460 and the recommended maximum is twice that, 920. I suspect the American CDC has just given up and set their maximum at five times the minimum, 2300. 14 ZOE Reply ZOE · 11 replies @cheddartheadventurer7511 @cheddartheadventurer7511 1 month ago Host: "You don't need a steak a day?" Dr. Guest: "Eat food." Tell me you're biased without saying it. 2 Reply @shahidsiraj1679 @shahidsiraj1679 12 days ago Hey Chris you are just an amazing Nutritionist. Reply @gunownersakamonsters2268 @gunownersakamonsters2268 1 month ago All these research scientists and doctors appears to be absolutely convincing and logical. 😮 It's so confusing, how to know who's right and who's wrong? Reply @hamakua484 @hamakua484 4 months ago Thanks for a great interview on protein. It will help me greatly in my diet and in conversation at the micro-brewery. Thanks 7 Reply @BowTie8Bit @BowTie8Bit 5 hours ago I exercise every muscle on my body twice a week to complete exhaustion. Not even 1 RIR left. So I have to support the regenerative growth process with 1 to 1.5 grams of protein per lb of body weight and I weigh 248.6 right now. So 250 to 300 grams of protein EVERY DAY for me. But, I'm 6' 4". I'm a big, muscly dude, athletic dude. Reply @dave_h_8742 @dave_h_8742 1 month ago Amazed at the protein turned to fat at the end of the day and getting enough.😮 Reply @derekwhite2929 @derekwhite2929 3 weeks ago This is the biggest problem with the reductionist way of thinking, it gets way too abstract very quickly although this discussion of human experiments is rarely highlighted (but I suppose we've done the same experiments on other animals) Reply @dr.augustinecruze8360 @dr.augustinecruze8360 7 days ago Exceptionally informative presentatoin. Thanks. Reply @geoffreylevens9045 @geoffreylevens9045 4 months ago When you take into account the size of the total population there are a LOT of people in that "almost no one" category i.e. the tail of the bell curve. I was eating plant based and getting nearly 1 gram of protein per pound of body weight. When I switched to animal protein my muscles rapidly increased in density and strength, my energy dramatically increased, my sleep improved, and my muscles slowly started to get bigger rather than slowly shrinking. And yes, I was doing resistance exercise on both sides of that. 81 Reply 66 replies @theindifferentbox @theindifferentbox 2 weeks ago What about all the studies that compare muscle mass for amount of protein showing that higher protein intake up to 2g/kg of body weight shows (albeit with diminishing returns) a higher yield of muscle mass? 1 Reply @thatshitcray @thatshitcray 6 days ago He got the last question in the beginning wrong. Eating more protein can lead to fat loss because protein is more satiating than carbs and that would lead to a lower amount of calories consumed. In addition to that, most overweight people needing fat loss likely have a small amount of muscle mass and aren't consuming the protein necessary for muscle gain, and with more muscle you burn more calories and in turn can lose weight. (Commented before watching, happy to admit I'm wrong if this is addressed) Reply @MendeMaria-ej8bf @MendeMaria-ej8bf 2 weeks ago Great enlightenment. Thank you. Reply @shalamusic @shalamusic 5 days ago as a type 1 diabetic I gave up grains and beans 25 yrs ago when I found the Zone diet. Keto works for me. I did enjoy the informative vid however. Reply @vagabundouno @vagabundouno 2 months ago I am not a doctor, nutrition scientist, or sports fitness professional; I am just a regular guy getting sucked into the details. My old self says, just eat within reason, sleep, exercise, and you'll be OK. I was vegan for1.5 years and vegetarian for 5.5 years in succession of my vegan diet. I was able to maintain good blood work, BP, HR, with a one-meal-a-day (~1800 to 2200 calories - I used a scale and online calorie calculators to establish my baseline), and the one thing I noticed is that when I was at a similar weight with a normal 'meat and potatoes' diet, I did not have the same lifting strength. Granted there is variation in training etc., and that's what makes this anecdotal. I am now trying the carnivore diet (so far so good. I am my own living experiment!). My BP was getting high before this diet, and now with regular exercise it is back down to normal for my age. Two groups of questions I have from listening to the podcast: 1. If excess protein is turned into fat and carbs (23:55 in video), what's the downside of eating only meat? You get the protein you need to make muscle. You get the fat your nervous and endocrine system needs. And you excrete excess nitrogen. Is there too much nitrogen if all of your calories are from meat, and it is being turned into carbs (later glycogen) and fat for the body? I realize there are trace elements and vitamins and minerals needed that are not supplied by the carnivore diet. I do salts - potassium, sodium, and magnesium and I take a daily vitamin a few times a week. 2. The amounts of each amino acid needed varies greatly. Doesn't bovine meat have a more closer match of these ratios of amounts of amino acids? When I was vegetarian, I had no idea how to balance the various foods to meet or create these minimum and maximum amounts of each amino acid. I'm sure because the body is highly adaptable that relatively short periods of deficiency are fine over the long run, but still OCD kicks in about "Am I getting X, Y, or Z?" Reply 1 reply @albelanger6126 @albelanger6126 4 months ago Excellent article. I really like the way Christopher explains it. One thing that I am missing: .8 grams per 1 kg of body weight & that most people should be eating around 40 grams. This mean that most people weight about 50kg (110 lb). What am I missing? Could it .8g per kg of lean body mass? 15 Reply 13 replies @mertonhirsch4734 @mertonhirsch4734 1 month ago Also, there is only a net retention of about 5-10 grams of protein a day at maximum natural rate of anabolism. Everything else eventually yields glucose or ketones. Reply @mrmolloy @mrmolloy 4 days ago The kind of teacher that makes people want to grow up to be teachers. Then we pay teachers really badly so many don't take up the call. This video puts all the protein proponents, and all the influencers smashing protein bars and shakes on notice and hopefully will help them rethink their positions and personal nutrition. 1 Reply @MortenBendiksen @MortenBendiksen 3 weeks ago There is s big difference in eating carbs and your body storing proteine. The big damage from carbs is the elevated blood sugar. This is almost not affected by proteine. The biggest problem today is the complications from high blood sugar, which is not an issue for proteine, I believe. Though in the end your calories in Vs spent dictate, a lot of other variables dictate how much calories you will consume and how much you spend. Eating some foods make you hungry later, and might lower your energy, moving less. Others keep you fed and in energy surplus for a long time, making you move and not eat so much. It comes down to hormones and the bodies processing of what you eat, which again affects your movement as well. 1 Reply @sopleasedtomeetU @sopleasedtomeetU 5 days ago I always wonder: the .8 grams per lbs of body weight- is this assuming a body that is not obese? Does it also apply to obese bodies? Because unlike in the 50s and 60s when they did that study most people now are obese so it’s worth knowing Reply @SarahStarmer @SarahStarmer 4 days ago I was under the impression that plant protein from legumes can cause allergies. That is what the problem is with peanuts. I haven't seen any data just a lot of Youtube videos. None of the videos I have seen including this one provide data. I am still undecided. Reply @littlevoice_11 @littlevoice_11 4 months ago Would love more discussion and clarification on specific amino acids in relation to longevity. For example soke research shows specific amino acids are related to anti aging (glycine) whilst others are thought to accelerate aging 7 Reply @TonyAlgorithm @TonyAlgorithm 1 month ago There's a lot more to this subject, but this was easy listening Reply @gsgacc @gsgacc 2 months ago I get my protein and amino acids from eating comic books on Shakespeare, lost 55 pounds so far. Only 12 to go. Just shredded my latest delivery and mixed these with magnesium upplements and fish oil. 1 Reply @sandybayes @sandybayes 2 weeks ago Boy! Sports coaches need to listen to Professor Gardner. Reply @foreverteuk @foreverteuk 6 days ago 31:44 ---> me every single time people talk about the keto diet or whatever special diet they have And yes, after I left the nutrition field, I'm totally confused as to why people are so crazy about taking in more and more proteins. All these fad diets just didn't make any sense at all Reply @mechannel7046 @mechannel7046 3 months ago (edited) 3:20 carbs for energy, protein for structure and hormones 9:40 if you get enough calories, you got enough protein. Berkeley study 24:00 Body can't store protein. All protein turns into fat and carbs daily 1 Reply @jmc8076 @jmc8076 4 months ago (edited) Brilliant. TBF other doctors and nutrition scientists have tried saying same for yrs. Always look at cited studies (esp funding sources) by experts and influencers. True objective source like Prof Gardner now rare. Time to move past division/labels to good science incl re/testing for well-being over profit? PS just subscribed. 9 Reply @martinlindner954 @martinlindner954 13 days ago I like them both, smart, friendly and positive & last but not least verey informative, thanx, Fritz Reply @hatezbaszaras @hatezbaszaras 4 weeks ago It's clear that the podcast missed some crucial points about the benefits of extra dietary protein for body composition goals. They didn't touch on the mTOR pathway, the satiating effects, or the energy expenditure aspect. Overlooking these factors might leave listeners unconvinced, especially when it comes to understanding how protein can potentially lead to less fat gain compared to fat or carbs. Additionally, focusing solely on a group that maintains muscle mass doesn't address the broader goal of muscle growth that many individuals strive for. im quite disappointed 1 Reply @avader5 @avader5 2 weeks ago It always fascinates me when I hear a doctor reject our anthropogenic Evolution which clearly indicates were carnivores I'll just keep eating fish thank you I'm 60 years old with no health issues and I'd like to keep it that way! 1 Reply @bgrune1 @bgrune1 1 month ago I am vegan and I can say that the vegan community has deeply internalized this idea that we need to worry about protein I think because omnivores are always concern trolling about it. I have been telling people they don't need to worry about protein if they eat enough calories and nobody will hear it. The truth doesn't matter to people as much as their cherished beliefs. Reply @MarkDurbin @MarkDurbin 4 weeks ago Really good, thank you :) Reply @kst157 @kst157 4 months ago Brilliant interview! 👍 The best ever on protein… anywhere… thank you Zoe and Professor Gardner. :) 49 ZOE Reply 5 replies @AmericanMoon-Odysee-com @AmericanMoon-Odysee-com 1 day ago Thank you Professor. I'm a vegan. 6 months. I love it. Never felt better. Thank you. Reply @mgchandrakanth @mgchandrakanth 1 month ago Thanks for this podcast which brought relief to vegetarians since we get all amino acids from plant sources Reply @Mam-ur1 @Mam-ur1 12 days ago Finally a video with common sense. Reply @eSKAone- @eSKAone- 4 days ago Absolutely matches my experience. Was decent athletic. Went vegan for other reasons. Trained harder, ate more, but mostly got my protein from whole grain pasta. Developed a very muscular physique. I'm not special genetically I think, most people aren't. So I know that it's all a hoax. There is plenty enough protein in real food 🌌💟 2 Reply 1 reply @mddeebp4445 @mddeebp4445 3 months ago great, fun podcast, thanks : ) Reply @SmartCommunities @SmartCommunities 4 months ago In traditional Indian vegetarian diets we traditionally eat 2-5 vegetarian dishes with a meal and each dish can also be made up of a variety of vegetables and spices combined together. From this video it helps me understand that the combinations could help make up all the essential amino acids we need. If you can't get a wide range of vegetables and fruit on a daily basis meat makes sense as a substitute as an important way to maintain healthy nutrition but if you can access a wide range of fresh and organic vegetables like in most modern cities then vegan diets become easily viable....so as humans we can adapt to our current environments and not stick to 'cave-man' theory. Does this make sense? 12 Reply 6 replies @user-hh8fd5ur6t @user-hh8fd5ur6t 2 months ago Brilliant ...thank you so much. Reply @cmike5572 @cmike5572 3 months ago (edited) Being lectured by a guy with very little muscle mass on how much protein a weightlifter needs. LMAO, never gets old…😂 2 Reply @m8s4lif @m8s4lif 3 weeks ago Take the very same people that were in that experiment and put them to work on a physically hard labor job working 8 to 12 hours a day, then see what their protein requirements are. Even the average person in the USA or Great Britain would more than likely need more protein than the average person did in that study. The bell curve of the protein needs of the people in that study would be different from the bell curve in the general population. Even the bell curve for people of different age groups would be different, let alone for different genders. Reply @insightfool @insightfool 7 days ago Is there truly an "optimal" amount of protein for a population or does this vary considerably from adult to adult? I often find the signal gets lost in the population noise with conversations like this. There's so much variability among humans, so why not in protein needs? Reply @AtacamaHumanoid @AtacamaHumanoid 2 months ago Of course there's a difference between vegetable and animal proteins. Most vegetable sources contain antinutrients/phytates and are usually not complete proteins unless you combine a few different things which increases your antinutrient intake at the same time. 1 Reply 1 reply @svenfautley @svenfautley 3 months ago (edited) I love what Christopher has explained here - confirms a few things that I suspected ... I have been cycling thru Africa for the past 2 years, on a very low (practically non-existent) budget ... add to that the fact that I am a (strict) vegan, so have been surviving on mostly (cheap) carbs - my favorite & usual main meal in a day is "beans on rice" (with some veggies, when available) from a roadside 'restaurant' ... other than that, 2-min noodles with avocado & chilli-sauce ... I used to grow my own sprouts (mung/lentil) on my bicycle & eat that with p/butter on bread, but I've let my 'farming' skills slide - must get into that again ... I've also run out of my B12 supplement, so haven't done that for more than 6 months - and I've been vegan for 15 years ... but somehow I'm still very healthy, although I must confess that I'm no health-nut - I eat a lot of junk (when/if I can afford it) & drink the occasional few (too many) beers ... Hugs from Kenya :) 45 Reply 11 replies @QueenieGenie @QueenieGenie 1 month ago Most beans make me sick. Not lentils though. I love eggs. When I tried to be a vegan I was still losing weight at 96 lbs.( height was 5ft 5.5 inches) and I was eating a lot of food. Lots of veggies, nuts, avocados - a lot. One size does not fit all. 1 Reply @y.e.2103 @y.e.2103 2 months ago Sorry, I got to say, I experimented with protein a little. I ate 5 boiled eggs every morning for breakfast. Exercised my biceps using dumbbells for 5 mins per day for 6 weeks. The results were, the size of my biceps grew very quickly and very easily by a factor of 2 or 3. Now I assure you that this would have not been the case if I ate a pound of spinach or chickpeas for breakfast for the same amount of time. 1 Reply @rfrisbee1 @rfrisbee1 1 month ago Seems the interviewee's statements of fact have got a lot of people wound up, which i find odd, since all he suggested is that you can easily get all the protein you need for pretty much any lifestyle from a diet in grains and beans (or lots of only one of those if you wanted to). Didn't seem very controversial to me! Reply @bhumane8178 @bhumane8178 7 days ago The Creator of all creatures know whats best for the body❤ Reply @0ucantstopme034 @0ucantstopme034 2 weeks ago After watching about half of this, it's official: I don't know what the heck to do. Not sure if all this Youtube info is the best sometimes. Other well known Dr's. say 0.8 to 1.2 g/lb. Some Dr's. say stay away from meat, others say it's great. Keto, fasting, ...I just want to be healthy. I've got the self-discipline to do it, but what to follow. Right now on a wait list for a functional medicine doctor, hope she has some answers. Good luck everyone. Reply @ritasicari7518 @ritasicari7518 4 months ago He said it all comes down to calories, yet other "experts" on this podcast have said calories are meaningless. No wonder people have eating disorders. 37 Reply 5 replies @dimajo3057 @dimajo3057 6 days ago 4 weeks unsupervised experiment. A true giant in the intellectual world indeed. Reply @bennguyen1313 @bennguyen1313 3 weeks ago Anyone have a link to the Berkeley ("Stanford") study in the 1950s/1960s mentioned at the 11m mark? The only one I could find is the one from 1979 by E. Aban Oddoye and Sheldon Margen. For example, How does measuring the body's sweat, excrement etc from the zoot/zuit suit say anything about muscle? Would love to see a friendly discussion between Christopher , Peter Attia and Alan Aragon. For example, the reason why Peter recommends 2g protein per pound of body weight (spread out 3x a day, 50g per serving) is because muscles are constantly breaking down and rebuilding (similar to bone - Osteoclasts / Osteoblasts ). It's NOT for glucose.. i.e. if the aminos in muscles were to converted to glucose for fuel, it would be enough for about a week. Fortunately, in a diet/starvation, the glucose stored in the Muscles (300g) and liver (100g) last about a day, before the body switches to converting fat/ketones to glucose. 1 Reply @clairespace3371 @clairespace3371 2 months ago Actually I want to ask how many people measure their food intake by weight ie in grams or cups. I don't know anyone who does that. Or who knows what 40 g of chicken or of vegetables looks like. It's not a way humans deal with their meals unless they are obsessed with counting/appearance./health issues. Reply @edtravelbug @edtravelbug 2 months ago So with a 2000-a-day calorie diet, what does he recommend for percentages of Carbs, Fats, Proteins? When I eliminate sugars/desserts and lower bad carbs, which means more proteins and fats my body feels fantastic, and I can slowly and easily lose weight. As I add carbs I feel sluggish and gain weight. Reply 1 reply @freyfaust6218 @freyfaust6218 1 month ago Breaking the food into the individual amino acids is the problem. Lectin and PUFA's are powerful antinutrients in plants. 2 Reply @strandedpaki @strandedpaki 4 months ago One of the best nutrition videos I've ever seen. I thought I knew the basics, it is hard these days at my age to learn anything new. And I did!!! 3 Reply 1 reply @dabeezkneez8716 @dabeezkneez8716 2 months ago The only factor not accounted for in the final analysis, is the thermogenic effect of protein. Eating the protein bar will not yield the same effect as the regular chocolate bar even if one already has consumed an excess of protein simply because the process of converting and eliminating the protein will use up more energy than processing and storing energy from a regular chocolate bar. I'm not saying I'm in favour of either but just that the net effect, in particular on calorie usage and fat/carb storage, won't be the same. Of course, in an individual with impaired kidney function, there are special considerations regarding protein thus making it wiser to eat the chocolate bar.. I guess that's why there's the running joke that some foods will 'go straight to your hips from your lips'... They just use up less energy (calories) to be processed (and stored) as fat or glycogen. Reply @peterpan408 @peterpan408 2 months ago (edited) Absorbtion.. More protein 💪 You also have to ensure protein is the main source of energy in your body, otherwise it is surplus and stored on the body. So you have to take away the easy food and give it protein instead. Reply @samieramohamed2467 @samieramohamed2467 1 month ago 40 gms protein, 20 amino acids,2 gms of each amino acids.Distribution of amino acids in different foods are identical in plant and animal proteins. 1 Reply @nopenope1 @nopenope1 2 weeks ago I'd be interessted in does protein make you feel longer full or is that a placebo? I do believe it does this to me but that is no evidence ;) I guess finally eating breakfast (no sweets there) did help me a lot loosing weight. More than eating less bread and more legumes. I do eat a lot less cake, chocolates. Reply @orcanimal @orcanimal 3 months ago Wish he would've talked about the DIAAS system for ranking amino acid bioavailability of differnent foods because it contratsts with his claims about plant/animal protein sources being ultimately equal 2 Reply 3 replies @aroundandround @aroundandround 4 months ago The example calculating the number of grams of protein per day needed to build 10kg of muscle in a year was eye-opening. 6 Reply @williamfugere9757 @williamfugere9757 10 days ago There's some good information here, but some bad advice. Meat and (some) protein bars and shakes are healthy, and especially important if you are trying to lose weight with a calorie deficit. And there are many people who's diets are much too low in protein, like vegans who don't like beans. And if you go to the gym and are trying to do everything you can to build muscle as fast as possible, you definitely want to get a lot more protein (2g per kg to make sure you've reached the optimal amount). It takes a lot protein to build muscle, and if you are active and spend a lot of time in the gym, you could be tearing away at your muscles all day, and needing protein to repair them 1 Reply @JulioHernandez-gz5lr @JulioHernandez-gz5lr 3 days ago Should have a video with Gardner and Attia discussing the same subject. Reply @budgetking2591 @budgetking2591 6 days ago Turns out everything i knew about Proteine before watching this was ....right. Reply @christopherbobin4268 @christopherbobin4268 2 months ago Sounds like he's regurgitating the food pyramid but expanding the base by a factor of 2; you know, the concept that's brought so many Americans an abundance of good health and metabolism in the last 50 years 😉 2 Reply @aprendoespanol6833 @aprendoespanol6833 1 month ago how much protein can we absorb in one sitting? that's the point I was after but wasn't discussed here. Reply @alexmirza5210 @alexmirza5210 4 months ago (edited) Your bodyweight, muscle mass, age and physical activity must have influences on your personal daily amount. As well as genes, enzyme levels and gut health. A comprehensive coverage, well worth the time. 6 Reply @angelosenteio @angelosenteio 1 month ago Typically people that are focused on health are more accurate about the amount of calories consumed daily especially those that are trying to create a caloric deficit. Is it not more important to consume the right amounts of amino acids? Reply @TedsHoldOver @TedsHoldOver 5 days ago I never knew Michael McDonald knew so much about human physiology and nutrition. Reply @patrickvanmeter2922 @patrickvanmeter2922 2 months ago B-12. I don't care much for supplements, so I eat some eggs to get B-12. This is the only thing plants can't supply. Not the subject here but I feel it is very important. Love the video. Reply 2 replies @sylver76 @sylver76 8 days ago What was the activity level of the "lab rats in the blue suit"? Were they actively engaged in strength training intended to increase their muscle mass, or were they sedentary lab rats? What were the outcomes of increasing the protein intake? ... There is a difference between sedentary individuals aiming to maintain equilibrium and athletes trying to build muscle mass, and that difference matters because when people ask "how much protein do I need?", it's likely the later case: Someone trying to put on muscle. And if that is so, trying to stick to the RDA is a huge mistake. 1 Reply @pavloshtefanesku5109 @pavloshtefanesku5109 3 months ago Regarding average person eats double norm of protein. Do you remember that average person isn't a healthy person? :) If a person eats a lot of junk food, no doubts they cover the required amount. If they want to be healthy and change the diet (e.g. cut calories in half and use better sources), I'd suppose the average protein consumption will drop drastically as well. Reply @jeanhorseman9364 @jeanhorseman9364 4 months ago Great guys you’ve just saved me £8 as I was about to go and buy a new bag of pea protein for my veg smoothies. Clearly I don’t need it, the dollop of peanut butter is more than enough! I love these Podcasts X 51 ZOE Reply 15 replies @WackyJackyTracky @WackyJackyTracky 2 weeks ago (edited) But some people claim that there are studies saying that higher protein levels (especially Leucine & Lysin) triggers more a hypertrophe state for building muscles faster. So maybe it doesn’t affect the performance of trained athletes but helps people who want to build up muscles!? Reply @emileriksen2074 @emileriksen2074 1 month ago Would love to see a discussion between Christopher Gardner and @Anthony Chaffee MD. Reply @leoceoliveira @leoceoliveira 13 days ago (edited) Protein is power and I think there is more than meets the eye. 1 Reply @user-kc7mu4jp4p @user-kc7mu4jp4p 3 months ago If we need so little protein then how come every time I do HIIT on a normal vegetarian diet and meat once or twice a week, I lose so much muscle that I can hardly sit or walk without cushioning? Muscle loss does not happen to me once I increase my meat intake and stop doing intense exercise. 1 Reply @GustavoPinho89 @GustavoPinho89 4 days ago Has the study on nitrogen balance been repeated and, if so, the results are consistent with the original study? Reply @jwatkins672012 @jwatkins672012 4 months ago Surprisingly never mentions mushrooms. I'm not vegan or vegetarian, but mushrooms having complete proteins in a fairly balanced distribution of essential amino acids are another key food in those diets. And cheap, one can take straw and use mushrooms to convert to protein. One 33 lb straw bale can convert to hundreds and hundreds of dollars worth of mushrooms. Unlike nuts, mushroom allergies are rare. 6 Reply @apple1231230 @apple1231230 3 months ago i'd like to see if i could maintain the same body physique and weight i have now if i switched to a low protien high carb (like beans and potatoes) diet. he makes it seem like i could but it's hard to imagine. 1 Reply @micheleflores321 @micheleflores321 1 month ago This information is a God Sent🙏 I have felt this deep sense to stop eating so much meat, more so because I felt that my Kidneys cannot handle too much protein. I wanted to cry because everything the Scientist said resonated with me and clarified to me that My body needs more of a plant-based diet than a carnivore diet. I have struggled with high blood pressure since my late twenties, I am in my late forties and have always known in my soul that there is a solution to help me not depend entirely on medication. Fast forward, I decided to do an experiment on myself and tweak my diet a little bit by eliminating red meat, half and half, and consuming more plants. Wow, my regularity is so much better, my belly fat is disappearing and my Blood pressure readings have been the lowest I have ever seen. 🙏🏻🙏🏻🙏🏻💕💕 I am so excited! God Bless you both. Reply 1 reply @420PuffPuffPass @420PuffPuffPass 5 days ago My wife used to eat a lot of beans and they have talked about leaky gut from eating too many beans. Reply @philiproche7066 @philiproche7066 2 weeks ago Very informative talk but it is a pity that it focused only on proteins. Diet is not made up of only proteins, there are many other components and nutrients. And the talk did not also address the issue link to "harmful" components within different foods. I found it hard at the end to convert the information into diet recommendations. Reply @freyfaust6218 @freyfaust6218 1 month ago I didn't start to keep muscle tone, or recover from chronic depression and bronchitis until I started eating animal sources of food 3 Reply @DevPreston @DevPreston 4 months ago This was very useful. I do weight training for muscle gain, non-competing, and I am well aware how much people like me are targeted by sales which may have zero benefit above placebo. 8 Reply 1 reply @Freddie6858 @Freddie6858 9 days ago It's totally normal to see a lot of people freaking out when the stock and crypto market starts going downhill because they're losing money. But you know what? This kind of market situation is nothing new in the crypto world. There are a bunch of reasons why people are feeling negative about stocks and crypto right now, like inflation, worries about a recession, and interest rates going up. The price of bitcoin goes up and down based on these factors. As an investor, it's easy to get caught up in the bearish market and end up losing money if you don't know what you're doing. But I've tried a bunch of experts, and Maren heule howard is hands down the best. She knows how to make the most of any market situation and maximize profits. That's how I make my money every week. 50 Reply 7 replies @andysPARK @andysPARK 1 month ago Were the test group doing an amount of work/exercise in their test environment? Or were they at basal metabolism throughout? Reply @NEILANIL1 @NEILANIL1 1 month ago 42:22 absolutely impressive information ℹ️. Reply @dwahaus @dwahaus 2 months ago I am gluten sensitive and cant have any grains. so should I add a little protein from meat to my diet? Reply @leonidasfragkos-livanios1967 @leonidasfragkos-livanios1967 1 month ago (edited) Protein "expert": the largest protein I know is called something like Tintin!!!😂 ( he most likely meant Titin from the greek word "Titan", the bigest protein in a human or othe animal body)... some expert... But seriously, the rest of the talk is great. Good talk... Reply @simply_nd_a @simply_nd_a 4 months ago (edited) OMG I LOVED this! Finally, an answer to this question. My question is. What about collagen??? I'd love to know his opinion on this topic!!! And, another curiosity I have is the Fruit sugar hype on it being considered sugar and to avoid . Something I think that's getting a lot of misinformation on recently. Just subscribed! 11 Reply 12 replies @j2174 @j2174 3 months ago Professor Christopher Gardner follows a "plant-based diet". He should make this clear when he discusses the topic of protein, etc. 4 Reply 2 replies @deani2431 @deani2431 2 months ago Amazing how efficient evolution is. Guess Arnold could have benefited as he was eating 1 gram of protein for each LB of body weight when he was competing. Reply @fruz1378 @fruz1378 3 days ago very interesting, thank you Reply @user-nh1tx7pt8f @user-nh1tx7pt8f 2 months ago If he says that protein gets broken down to fats and amino acids, doesn’t that mean that diets like keto and carnivore make sense because you body wouldn’t need them from diet as it makes them itself? Reply @JumpstylA78 @JumpstylA78 3 weeks ago What about the bioavailability with plant protein vs animal protein? Reply @Atheria444 @Atheria444 3 months ago My issue (and many other women can agree) is that I don't eat enough calories to keep my weight down. I'm a very long term vegan and have been obsessed with adding protein powders to my limited calorie diet. I know that if you're dieting, some protein gets wasted and used for energy, so that you need a much higher protein intake. I've had signs of not enough protein like hair loss. If I lower my intake, my nails grow slower too. 6 Reply 7 replies @scarletpimpernel353 @scarletpimpernel353 3 days ago Yes, too much protein (expecially from animal based foods) results in too much acidity..and then on to inflammation ect... from experience (I am a nutritionist with a biochemical edge) myself and clients are doing extremely well (very little illness or even none as well as constant levels of energy ) - some clents on a vegetarian based diet, however now and then FEASTING on anImal proteins when celebrating something. some clients ( blood type ' O ' - the only ones !) who have reported to me that they felt much more robust when they , very now and then, had meat afer years of being vegetarians. So what now.?... blood type may be need to be considered ! . 1 Reply @DrBussanich @DrBussanich 1 month ago Regarding Marathon runners and glycogen, didn't a muscle punch biopsy post-race on low carb and high carb trained runners prove that glycogen levels were actually unchanged between the two groups?? Implying that our belief that glycogen stores work first and fat secondary was incorrect? Reply @arlettasloan6453 @arlettasloan6453 4 days ago I'll tell you how to measure for yourself what you need. First of all, get away from all the people that are going to sabotage you. Good luck with that part! Next, ignore the ones you can't get away from. Then,, practice intermittent fasting, with the goal of increasing the hours between meals until you get to a point where you feel that your bowels have fully emptied (usually around 48-72 hours, but some people may have to repeat this) and then keep eating around that often until you feel hunger in your mouth, back of your throat and maybe upper chest. At which point, go to the grocery store but leave your preconceived notions at home. Walk through the store and let your body find the food. Buy what it urges you to get. You'll be in the produce aisle. You might be also where the grains and beans are. At least, that has been my experience. Which reminds me, I need watermelon. Reply @anthonybutt2453 @anthonybutt2453 2 months ago In your next interview, please enquire why a strict carnivor diet has been proven to eliminate all autoimmune disease & even reverse aging - as verified by Jordan Peterson, his daughter & many others. Thanks. Reply @actiaint @actiaint 2 months ago Thank you, would have liked expansion beyond just rice and beans re plant proteins Reply @Fishus01 @Fishus01 4 months ago Dr Gardner please share your slides on the amount of amino acids in specific foods!! Thank you for a super podcast! 18 Reply 2 replies @obfuscatid @obfuscatid 4 days ago Maybe my understanding of statistics is erroneous but I believe everything to the left of the bell curve mean average would be less than typical average, which represents 50% of sampled population, and everything to right is over 50%, in this case excluding furthest beyond 2 standard deviations. So around 47% consuming above average calculated mean protein requirements, not 97%. Reply @adamk1311 @adamk1311 9 days ago (edited) When you said on minute 40 that when people eat meat they also eat hormones, the little credibility you had shattered into a billion tiny pieces and spread throughout the universe. More protein for me 💪🏻 1 Reply @emem2863 @emem2863 2 months ago I've been tracking my calories. I rarely get 80 grams of protein. Most days I get between 40 and 57 grams. I huess i'm buying protein powder. Lol Reply @moshack @moshack 3 months ago (edited) Most people that want more protein do it to gain muscle. He is talking about the regular person that is not bodybuilding. Plus most people go carnivore too loose weight. This diet he is talking about requires being hungry and more will power to loose weight. So, to reverse diabetes and slim down, carbs make it more difficult. 1 Reply @RudyMettia @RudyMettia 3 months ago Bailing once he said eating more protein doesn’t help with weight loss. 2 Reply @alexm7310 @alexm7310 4 months ago Excellent. Thoroughly enjoyable. Thank you! 6 Reply @johntatman9168 @johntatman9168 5 days ago Dr Don Layman who has studied protein synthesis is human body his entire life and is also a Professor says we need 130gr/kg and that needs to increase as we age. I would love to hear a discussion between these two Drs. When two supposed experts can not agree on this what is the average person to believe? Reply 1 reply @traffic-law @traffic-law 11 days ago Back in 1992 I went vegetarian to improve my health as I reached national and international level cycle racing. I did that after doing my own study on protein. For the past 30 years I have put up with idiotic commentary from people surprised to see me stick to a no-meat, no-milk diet. They think athletes need to eat meat and take protein supplements, yet they are incapable of explaining why a racehorse is stronger than most carnivors, or how plants provide cattle with the protein and iron that is found in steak and roast lamb. Most disappointing is to read advice from health "professionals" that contradicts the diet I have followed, with significant success, for 3 decades. So Chris Gardner got a standing ovation from me. It's the best vindication I have seen in 30 years. I would add that an excess of amino acids in your blood is the opposite of what you want especially when you exercise. Lactic acid inhibits muscle action, and to buffer the effect of lactic acid you should increase the pH of your blood by reducing amino acid intake, and increasing alkaline foods in the 12 hours before your race. Taking a protein shake an hour before your start time is about the worst thing you could do. Reply @amberstiefel9748 @amberstiefel9748 3 months ago I eat more calories than I need 😅 I would need to track it but I'm too prone to obsession Reply @pathfinderwellcare @pathfinderwellcare 3 months ago Thos was a great conversation! Thank you so much. I am going yo share this eith my undergrads. Reply @troytalbot5746 @troytalbot5746 3 months ago So, at the end of the day, it seems like 1g of protein per body weight is optimal if working out consistently...or, maybe .9 per weight you want to be? Some of us are trying to cut and control diet, and it seems like the one trainer in the example was correct? Reply @marisavongerard1382 @marisavongerard1382 4 months ago Yesterday I ate home made ratatouille and I thought I must grate some cheese on it otherwise I won't get any protein. Wrong! 🤣 Interesting podcast - thanks. 19 Reply 1 reply @cylltndn7935 @cylltndn7935 13 days ago I tell you what. On a plant based diet I feel very weak and malnourished. I feel 100000% better when I eat steak. I also have a colleague who's mental about plant based diet and how its good for your body and soul and he's slow af in anything he does. My mom is the opposite, she's very active and healthy on plant based diet and suffers from meat consumption. 1 Reply @lachlanscanlan5621 @lachlanscanlan5621 3 weeks ago (edited) i eat a high amount of high quality protein and I am very lean. I'm not a carnivore however anecdotally I note many people in this class are tending to efficiently lose weight. Saying that excess protein is turned to fat with no further elaboration will mislead some people. Reply @HammerTho @HammerTho 3 days ago In my opponion there is much wrong right here. The proteinintake made me go down in fat. Alot. And so does eating alot of calories everyday from nuts.. 3500kalories extra upon my normal meal.. I sweat more and I gain more muscles at age 53 Reply @brendagriecken2915 @brendagriecken2915 2 months ago I’m very low in iron and I’ve been told that I should eat beef and that this source of protein is better absorbed than plant proteins. Is this correct? Reply @ryanwk1 @ryanwk1 2 weeks ago Try a low protein diet for a while like this guy is saying, then try a higher protein diet and see how u feel(1g/lb of lean body weight) that will answer it for u 2 Reply @j24601valjean @j24601valjean 4 months ago Professor Gardner is packed full of informational nutrition... a veritable legume of academia. 5 Reply 1 reply @sill3n @sill3n 9 days ago Well the assumption at 20:35 that you only need to add another 10g a day to hinder breakdown (on top of the 10g a day to gain muscle) is kind of pulled out of a hat. It's an educated guess but he doesn't justify where this number came from. But kudos to discussing study weaknesses and keeping it nuanced at least. Reply @pablopablito9990 @pablopablito9990 2 months ago Can't believe i watched till the end . Wanted to stop at least 10 times. Suggest you turn to Gabrielle Lyon or Bark Key about protein requirements i have been experiencing with 8 different dietes for the past 20 years always backed them up with dexa scans and blood work i can tell you everything that guy recommends is the exact opposite to what i did that gave me my best body composition ever my blood work and dexa clearly showed my body was breaking apart although my energy level were good . Pure carnivore and 1.2 kg of beef a day with 10 eggs and some liver and some sardines gave me what my body needed fell like a 10 year old never ending energy can sleep 4 hrs a day and work for 15 hrs no problem no coffee needed . Check Bart Key or Anthony Chaffee or Shawn Baker work you will be surprised that everything you know about food mainly plant food is wrong and for your 15 year old pls don't show him that video if he wants to put on muscle i mean proper muscle size. 1 Reply @stevethompson1958 @stevethompson1958 2 months ago (edited) Another Doctor/Professor talking about protein. Just the other day I listen to another Doctor saying we shoud eat more protein. Just do what works for you & forget the experts, there just stories. 😊 Reply @martinusasp8927 @martinusasp8927 3 days ago This is contrary to my own experience. I was healthy but to thin when living like this for decades. I ate ALOT of whole plant foods and great diversity in my diet. But upon doubling my protein by various powders i have gotten great results in body composition, performance and wellness. Reply 4 replies @zananda2973 @zananda2973 2 weeks ago Thank you 💯 Reply @johncoffey1483 @johncoffey1483 4 months ago Wow, thank you very much for a very informative high quality video. 5 ZOE Reply @gio7602 @gio7602 9 days ago (edited)