Unpack protein like never before in Episode #290, a compilation of the most insightful conversations with nutrition experts to dissect the multifaceted role of protein in our diets. From the fundamentals of protein needs and muscle synthesis to the nuanced interplay between protein intake and longevity, this masterclass is your one-stop shop to understand how protein truly impacts our health and wellbeing.
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Today’s masterclass features an assembly of leading nutrition experts: Donald Layman, Christopher Gardner, Stuart Phillips, Valter Longo, Mark Messina, and Fritz Horstmann. Their combined expertise spans the breadth of protein research, from muscle health to dietary impacts on longevity. Collectively, they deliver a wealth of knowledge, cutting through the complexity to provide clear, authoritative insights on protein’s vital role in our health.
This episode centres around the impact of protein on bodies, consolidating the latest research for a well-rounded view of protein consumption. We dissect the nuances of protein nutrition, from Don Layman’s insights on protein quality and timing to Valter Longo’s research on protein fasting and its effects on aging. We also explore Stuart Phillips’ and Christopher Gardner's perspectives on daily protein requirements, Mark Messina's clarification of soy's health effects, and Fritz Horstmann's application of protein in plant-based diets for muscle building.
Specifically, we discuss:
00:00 - Intro
01:57 - What Exactly is Muscle Protein Synthesis?
06:45 - The Impact of Different Proteins on Muscle Synthesis
08:38 - Recommended Protein Intake for Adults Explained
09:40 - Comparing Protein Needs: Women vs Men
10:58 - The Importance of Protein Distribution in Diet
14:28 - What is the Maximum Protein Threshold?
18:11 - Evaluating the RDA: Is It Adequate for Protein Needs?
25:27 - Stuart Phillips on Optimal Protein Quantities
32:34 - Determining the Ideal Daily Protein for Health
37:25 - Ageing, Skeletomuscular Preservation, and Protein
42:19 - High Protein Diet: Does It Affect Lifespan?
47:52 - Plant vs Animal Protein: Understanding the Differences
53:56 - Should Plant-Based Dieters Worry About Protein Deficiency?
58:08 - Protein and Satiety: The Fullness Factor
1:03:36 - Unravelling mTOR and IGF1 in Ageing
1:11:43 - Causes Behind Elevated IGF1 Levels
1:15:11 - Acute vs Chronic Elevation of IGF1: What's the Difference?
1:20:52 - Risks Associated with Protein Overconsumption
1:24:47 - Impact of Exercise on IGF1 Levels
1:30:31 - The Role of Muscle Tissue in Promoting Longevity
1:39:59 - Exercise as a Cancer Risk Reducer: Fact or Myth?
1:44:02 - Isoflavones and Estrogen: An In-depth Analysis
1:52:14 - Isoflavone Content in Soy Foods: How Much Is There?
1:57:47 - Safe Daily Limits for Soy Isoflavones
2:00:34 - Are Blood Tests Necessary for High Protein Diets?
2:02:49 - Protein and Longevity
2:06:44 - Outro
Listen to previous episodes and connect with today’s guests:
- Dr Christopher Gardner: [ Ссылка ]
- Dr Don Layman: [ Ссылка ]
- Dr Mark Messina: [ Ссылка ]
- Dr Stuart Phillips: [ Ссылка ]
- Dr Valter Longo: [ Ссылка ]
- Fritz Horstmann: [ Ссылка ]
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