Protein Masterclass | Amount, distribution, muscle growth and longevity

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 4 December 2023

⏱️ 134 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #290. Understand the essentials of protein with this masterclass, featuring insights from experts including Don Layman, Christopher Gardner, Stuart Phillips, Valter Longo, Mark Messina, and Fritz Horstmann. Discover the answers to all the big protein questions: are you getting enough protein? How does protein actually impact muscle and longevity? Are there differences between plant-based and animal protein? This episode is packed with expert insights to guide you towards a more informed and effective approach to protein consumption. We cover: Intro (00:00) Longevity vs Vitality: Understanding Our Focus (01:57) What Exactly is Muscle Protein Synthesis? (07:01) The Impact of Different Proteins on Muscle Synthesis (11:51) Recommended Protein Intake for Adults Explained (13:45) Comparing Protein Needs: Women vs Men (14:45) The Importance of Protein Distribution in Diet (16:04) What is the Maximum Protein Threshold? (19:33) Evaluating the RDA: Is It Adequate for Protein Needs? (23:16) Stuart Phillips on Optimal Protein Quantities (30:32) Determining the Ideal Daily Protein for Health (37:42) Ageing, Skeletomuscular Preservation, and Protein (42:30) High Protein Diet: Does It Affect Lifespan? (47:25) Plant vs Animal Protein: Understanding the Differences (52:58) Should Plant-Based Dieters Worry About Protein Deficiency? (59:01) Protein and Satiety: The Fullness Factor (1:03:14) Unravelling mTOR and IGF1 in Ageing (1:08:40) Causes Behind Elevated IGF1 Levels (1:16:47) Acute vs Chronic Elevation of IGF1: What's the Difference? (1:20:18) Risks Associated with Protein Overconsumption (1:25:57) Impact of Exercise on IGF1 Levels (1:29:52) The Role of Muscle Tissue in Promoting Longevity (1:35:36) Exercise as a Cancer Risk Reducer: Fact or Myth? (1:45:03) Isoflavones and Estrogen: An In-depth Analysis (1:49:07) Isoflavone Content in Soy Foods: How Much Is There? (1:57:19) Safe Daily Limits for Soy Isoflavones (2:02:52) The Necessity of Blood Tests for High Protein Diets (2:05:45) Protein and Longevity: Insights from Simon Hill (2:07:54) Listen to previous episodes and connect with today’s guests: Dr Christopher Gardner: https://theproof.com/tag/christopher-gardner/ Dr Don Layman: https://theproof.com/tag/don-layman/ Dr Mark Messina: https://theproof.com/tag/mark-messina/ Dr Stuart Phillips: https://theproof.com/tag/stuart-phillips/ Dr Valter Longo: https://theproof.com/tag/valter-longo/ Fritz Horstmann: https://theproof.com/tag/fritz-horstmann/ Sponsors: If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	Welcome back. With so many episodes of the proof dedicated to protein, my team and I decided to pull together some of the most important takeaways into a single protein masterclass.
0:12.0	Discussions around like how much protein should we have, how much is enough, what's optimal,
0:18.0	is increasing our protein intake, is it benefiting some aspects of health, but then coming at the cost of
0:24.5	longevity. I will say my view of this is one that is evolving. It's based on what I
0:31.0	know today and it could change.
0:33.0	In this compilation episode you will hear highlights from my conversations with Drs. Christopher Gardner, Stuart Phillips, Don Laman,
0:42.0	Voltolongo, and Mark Messina.
0:45.0	I can't tell you how my blood boils when I see another ad that says,
0:48.0	Kinwa, the only plant that has all the essential amino acids.
0:53.0	It'd BS.
0:54.0	They all have all the essential amino acids.
0:58.0	Every protein in the body is doing what we call
1:02.0	turnover. Different proteins have different life spans. There are
1:06.3	proteins in the liver that are replaced every hour. There are proteins in the muscle that are
1:11.6	replaced every month and a half and there's
1:14.4	connective tissue like in your knee joints and whatever that are replaced every
1:18.8	six months or so. What is muscle protein synthesis? How much protein do we need to consume per day to support
1:26.4	resistance training? Does the distribution of protein over a day matter? Do we need to be worried about high protein intake and risk of cancer?
1:36.3	And plenty more.
1:37.8	If you find this type of Masterclass episode helpful, or even if you didn't enjoy it. Either way my team and I would love to hear
1:46.1	from you in the YouTube comments. All feedback is welcome. Enjoy. me we actually have very few reviews relative to the weekly audience numbers.
2:04.0	This is no doubt my fault as I've always felt a little weird about asking you to do something
	...

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