Eat for the Body You Want: How Protein Quality Changes Everything: Dr. Chris Lockwood
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 9 June 2025
⏱️ 86 minutes
🧾️ Download transcript
Summary
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In this eye-opening episode of the Optimal Protein Podcast, I’m joined by Dr. Chris Lockwood, PhD—a renowned sports nutrition scientist, industry expert, and former Editor-in-Chief of the International Society of Sports Nutrition Journal—to break down why not all protein is created equal. We dive deep into the Survive vs. Thrive paradigm, uncover how amino acids act as powerful metabolic signals, and explain the critical role of protein quality in fat loss, muscle gain, and long-term health.
Whether you’re trying to optimize body composition, preserve lean mass as you age, or understand why your plant-based protein isn’t delivering results, this episode delivers actionable science you need to hear.
What We Cover in This Episode:
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🧬 The surprising ways protein supports your entire body—far beyond just muscle
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⚖️ What “Survive vs. Thrive” really means when it comes to protein source
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📡 Why some proteins send powerful growth signals—and others don’t
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🌱🥩 The truth behind plant-based vs. animal-based proteins for body composition
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🧪 What most studies don’t tell you about protein effectiveness
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🔥 How protein can help—or hinder—your fat loss and muscle gain goals
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👵 The real reason aging adults struggle with muscle loss
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🚨 Why your daily protein choices may be sending the wrong message to your body
Key Quote:
“Every time you eat, you’re sending your body a signal: either to build, maintain, or break down. Choosing the right protein means choosing the right signal.”
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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. Welcome back to the podcast. I'm your host, Vanessa, and I am so excited for |
| 0:11.0 | today's episode. We have Dr. Chris Lockwood joining us. He is a leading researcher and industry |
| 0:17.8 | expert in sports nutrition, muscle physiology, and supplementation. |
| 0:22.7 | And he's worked not just in academia and authored numerous scientific papers, but he's also |
| 0:28.1 | held senior roles in the supplement industry, helping bridge the gap between science |
| 0:33.7 | and real world applications. |
| 0:35.7 | So in today's episode, we dive into some powerful and |
| 0:39.5 | surprising truth about protein, like why only 10% of the protein that you eat is actually |
| 0:46.2 | used to build muscle. How plant versus animal proteins behave quite differently in the body, |
| 0:53.4 | this absolutely blew my mind and what it really |
| 0:56.2 | takes to overcome anabolic resistance as we get older. So we'll also bust some major myths whether |
| 1:03.0 | or not protein actually can hurt your kidneys, why we see articles in the media. I've seen |
| 1:09.9 | them sort of an uptake in some negative articles |
| 1:13.0 | about protein intake recently. And we talk about all of it and much more in the episode today. |
| 1:18.5 | So if you've ever wondered how to get the most out of your protein, how to optimize your |
| 1:22.9 | protein intake, your muscle, your metabolism, and longevity through nutrition, this episode is for you. |
| 1:29.4 | We will jump right into the episode after this quick break. Friends, I have to tell you about |
| 1:36.3 | something that's been having a big impact on how I've been looking and feeling recently. |
| 1:41.4 | Now, my little secret is actually mitopure, which is a compound developed by |
| 1:47.1 | timeline. Now, they recently discovered this incredible new molecule called urolithin A. They created the |
| 1:52.9 | oral capsule supplement called mitopure, and they also more recently created a line of skincare creams |
... |
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