Ep. 266 - Are Plant-based Proteins Actually Superior?

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 18 March 2024

⏱️ 86 minutes

🔗️ Recording | iTunes | RSS

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Summary

After their recent reconciliation, the Erics got together for this duo episode to bond over their mutual love of protein. But, dear listener, this might not be the home-cooked high-protein meal you hoped for. Dr. Trexler tackles the question of whether or not, GASP, protein restriction might extend lifespan! Then, to add insult to injury, the Erics dig into the question of whether or not plant-based protein sources could be superior to animal sources for improving healthy aging! Along the way, you’ll also learn about the limitations of both epidemiological and mechanistic protein research, and how the two can complement each other to lead to more robust conclusions. So grab your pea protein shakes - or maybe your protein-free placebo - and tune in for another monster episode of Iron Culture.

00:00 Introduction to another Eric duo episode and protein restriction?!

https://massresearchreview.com/

12:10 Caloric restriction for longevity

Speakman 2007 Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan https://pubmed.ncbi.nlm.nih.gov/17374682/

24:23 Protein restriction for longevity

Speakman 2016 Calories or protein? The effect of dietary restriction on lifespan in rodents is explained by calories alone https://pubmed.ncbi.nlm.nih.gov/27006163/

Korat 2024 Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort https://pubmed.ncbi.nlm.nih.gov/38309825/

36:49 Protein sources, healthy ageing, and methionine restriction

Richie 2023 Dietary Methionine and Total Sulfur Amino Acid Restriction in Healthy Adults https://pubmed.ncbi.nlm.nih.gov/36806866/

44:30 Dosages to maximise outcomes

Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/

Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/

57:52 Plant vs animal sources of protein and accompanying food

Zou 2020 mTOR signaling pathway and mTOR inhibitors in cancer: progress and challenges https://pubmed.ncbi.nlm.nih.gov/32175074/

1:08:53 Planting the flag on this study

1:14:08 Nutrition science and study design discussion

1:24:23 Eat your vegetables and bringing back the third host next time

Transcript

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0:00.0	Dr. Trexler.
0:02.4	Dr. Helms.
0:04.5	We're back for another episode of the two erics.
0:09.5	And as we established in our last episode of Iron Culture,
0:13.8	we thought we had a wedge between us,
0:16.2	but really what that wedge was was not anything substantial.
0:20.3	And I do mean this as an insult. But it was
0:23.3	rather Omar Isif, like I said, not substantial, rather just an agent of chaos who, because he
0:31.0	doesn't have true meaningful human connection in his own life is trying to prevent us from forming it.
0:36.4	As we also established, the best way to deal with conflict in a group setting is to make sure
0:41.9	that whenever you're all together, you just see if it's still there by not bringing it up
0:46.8	and acting as though there's not conflict.
0:49.0	And then when the person is not there, that's when you air your grievances.
0:52.2	And you let them hear about it by listening to the podcast after the fact.
0:56.0	So I think we started that halfway of reconciliation between you and I last episode by essentially taking that angst and hiding whatever did exist between us and then directing anything remaining towards Omar.
1:10.8	And I think in the spirit of restorative justice,
1:15.2	that really is not at all in the spirit of restorative justice
1:18.0	to be serious for a second.
1:19.5	What we're going to do now is try to find some common ground
1:22.3	by talking about what I was accused of having a bias towards protein intake, but looking at it from a
1:31.0	different angle, not protein to enhance performance, enhance lean body mass retention, get yugity
1:38.9	yack, jiggity jacked, or strigotty strong. I think the kids are saying that these days.
	...

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