Are We Undereating Protein? Why New Research Says Our Needs Are Higher – Dr. Carlene Starck
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 8 September 2025
⏱️ 75 minutes
🧾️ Download transcript
Summary
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Today's episode features Dr. Carlene Starck, a nutrition scientist whose groundbreaking research is changing the way we think about protein and amino acid requirements. Her work suggests that current recommendations for essential amino acids may be far too low, with major implications for fat loss, muscle preservation, and how we define protein quality.
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We discuss her research on:
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Why true protein and amino acid needs are higher than guidelines suggest
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How this widens the gap between animal and plant-based proteins
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The impact of gut and oxidative amino acid losses on protein requirements
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Novel strategies to improve protein digestion, from kiwifruit enzymes to keratin hydrolysates
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Dairy vs. plant alternatives, and what her latest A2 milk study revealed about mood and cognition
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Affordable ways to close key nutrient gaps for better body composition and health
Dr. Starck also shares a preview of her upcoming work on protein requirements and what it means for the future of nutrition science.
This is a must-listen episode if you want to understand why protein is so central to fat loss, metabolic health, and long-term body recomposition.
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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.
Transcript
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| 0:00.0 | Welcome to the optimal protein podcast. I'm Vanessa Spina. |
| 0:05.5 | Hello, my friends, and welcome back to the optimal protein podcast. I'm your host, Vanessa, |
| 0:10.3 | and today I'm thrilled to be joined by Dr. Carleen Stark, a leading nutrition scientist |
| 0:16.4 | whose research is reshaping how we think about protein and amino acid requirements. |
| 0:22.5 | Her work has uncovered that our current estimates for essential amino acids may very likely be |
| 0:27.9 | too low, which has huge implications for fat loss, body composition, metabolic health, |
| 0:33.7 | and how we measure protein quality, especially when comparing animal and plant-based sources, |
| 0:39.5 | really has a lot more to the story. She has also led studies on protein digestion and absorption, |
| 0:46.8 | novel protein sources, dairy versus plant alternatives, nutrient gaps, and even the role of foods |
| 0:52.3 | like mushrooms and kiwi fruit in optimizing our nutrition. |
| 0:56.1 | In this episode, we dive into her groundbreaking findings on protein needs, |
| 1:01.6 | practical strategies for maximizing fat loss and muscle preservation for women, |
| 1:06.9 | especially in Perry and postmenopause stages. |
| 1:10.3 | And what's next in protein science from Dr. Stark? |
| 1:15.0 | I can't wait to jump into today's episode and we will get right into it after this quick break. |
| 1:21.0 | I have recently discovered a new ketone that I love taking. |
| 1:25.9 | It has replaced my MCT oil powder that I was taking before to enhance my |
| 1:31.3 | cognition. So many of you know I've been in my sleep deprived era the last few years of being a new |
| 1:36.4 | mom with a one-year-old and a three-year-old. I just don't get great sleep. It's often fragmented |
| 1:40.8 | and it's not consistent. It's been about four years since I've had a solid |
| 1:45.5 | eight hour sleep. Now, this is not to complain because I wouldn't have it any other way. However, |
| 1:49.7 | I did notice that my cognitive performance, mental sharpness, and acuity just wasn't there. |
... |
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