Protein vs. Plants: The 50g-a-Meal Biohacking Rule : 1309

The Human Upgrade with Dave Asprey

Dave Asprey

Fat, Health & Fitness, Meditation, Biohacking, Lifestyle, Diet, Science, Self-improvement, Fasting, Nutrition, Hacking, Fitness, Brain, Wellness, Education

4.6 • 7.3K Ratings

🗓️ 1 August 2025

⏱️ 52 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Getting 50 grams of protein per meal may be the single most underrated biohacking protein strategy for muscle growth, metabolism, and longevity. In this episode, you’ll discover why animal protein vs vegan is not a fair match biologically, how hitting the leucine threshold activates mTOR for longevity, and why muscle is the most overlooked organ of aging. This is must-listen content for anyone optimizing human performance, hacking metabolism, or reversing muscle loss with food.

Host Dave Asprey is joined by Dr. Gabrielle Lyon, a pioneer in Muscle-Centric Medicine®, functional medicine expert, and top authority on clinical nutrition for longevity. Trained by protein researcher Dr. Donald Layman, she brings decades of expertise on how to use high-protein diets, amino acid science, and functional medicine to radically improve healthspan and brain optimization. Dr. Lyon works with everyone from special operators to aging patients, making her one of the most trusted voices in anti-aging diet strategies.

Watch this channel on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

You’ll learn:

• Why 50g of protein per meal matters more than total daily intake

• How mTOR and longevity are misunderstood in mainstream nutrition

• Why protein vs plant protein debates ignore hard biological data

• How leucine thresholds determine muscle activation

• Why fasting and protein cycling beats low-protein veganism

• How ketosis and protein intake impact metabolic health

• Why many on a vegan diet experience sleep issues, hormone crashes, and reduced resilience

• How functional medicine podcasts like this one reveal the truth about aging and muscle loss

• What happens clinically when patients switch to a high-protein diet

• How to use supplements, nootropics, and protein hacks to enhance neuroplasticity, mitochondrial energy, and total body performance

If you’ve ever asked “what’s the best protein for muscle growth?” or “how does protein affect metabolism in aging?”, this episode gives you evidence-based answers from the front lines of clinical nutrition.

This channel is a must-listen for anyone serious about hacking their biology, upgrading cognitive performance, and using unconventional tools to create lasting transformation. Whether you’re tracking HRV, optimizing for deep sleep, or working toward metabolic resilience, these conversations deliver insights you won’t hear anywhere else.

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.

Episodes are released every Tuesday, Thursday, and Friday where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.

Thank you to our sponsors!

40 Years of Zen | Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com
fatty15 | Go to https://fatty15.com/dave and save an extra $15 when you subscribe with code DAVE.
Lumiram | Go to http://healthlighting.com/dave to save 10% on your order.

Resources:

• Gabrielle’s Website: https://drgabriellelyon.com/

• Gabrielle’s IG: https://www.instagram.com/drgabriellelyon/

• Dave Asprey’s Website: https://daveasprey.com

• Danger Coffee: https://dangercoffee.com/DAVE15

• Dave Asprey’s BEYOND Conference: https://beyondconference.com

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated

• Upgrade Collective: https://www.ourupgradecollective.com

• Upgrade Labs: https://upgradelabs.com

• 40 Years of Zen: https://40yearsofzen.com

Timestamps:

• 0:00 Trailer

• 0:51 Protein Controversy

• 2:38 Leucine

• 6:00 mTOR, Methionine, and Protein Synthesis

• 9:00 Vegan vs. Carnivore

• 16:00 Optimizing Protein Intake & Aging

• 22:00 Carbohydrates, Hormones, and Female Health

• 28:00 Environmental Impact & Food Sourcing

• 34:00 Debunking Plant-Based Documentaries

• 40:00 Key Takeaways & Closing

Keywords: protein vs plant protein, 50 grams of protein, biohacking protein, mTOR and longevity, animal protein vs vegan, leucine threshold, Gabrielle Lyon, muscle-centric medicine, best protein for muscle growth, anti-aging diet, muscle as organ of longevity, fasting and protein, ketosis and protein, vegan diet risks, optimizing metabolism, high-protein diet, functional medicine podcast, Dave Asprey protein, aging and muscle loss, clinical nutrition for longevity

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Transcript

Click on a timestamp to play from that location

0:00.0	Years ago, I heard that the average human uses only a fraction of their brain's potential,
0:05.3	and it made me sad. So I thought about doing something about that. Today, imagine if in five
0:11.5	days you could upgrade your brain function and productivity, make yourself more resilient
0:16.5	to stress, and make much better decisions in smaller amounts of time so you can navigate
0:21.7	anything life brings your way.
0:23.7	That's what I built at 40 years of Zen, the world's most exclusive brain upgrade retreat.
0:29.9	My team of neuroscientists and facilitators will map your brain and guide you through a custom
0:34.3	protocol to rewire your brain to perform at its best using proprietary
0:39.0	techniques, proprietary facilitation that's been developed over eight years of hard work. I've spent
0:46.6	six months of my life with the electrodes glued to my head personally to be able to help
0:50.6	bring you this program. Forty years is the brain hack used by C-suite executives, celebrities, athletes,
0:56.3	and other people who want to be a part of the future of human evolution and consciousness.
1:01.7	This is one of the most worthwhile investments you can make in your entire life.
1:05.8	A recent client stepped out of the pod and said,
1:08.4	that was the best plant medicine journey I've ever been on without the plants.
1:12.9	It's that big.
1:15.9	I have the problem with the vegan vegetarian narrative.
1:19.7	Talking about plants and animal protein being the same, it's interesting when you think about the difference between animal proteins and plant proteins.
1:26.2	You require about six cups
1:28.0	of quinoa to equal one small chicken breast or one small beef patty. It still won't work because
1:34.2	of all the protein inhibitors that are in the quinoa. Clinically, I've actually seen benefit of
1:39.9	combining collagen protein with actual skeletal muscle because now essentially you're eating the
	...

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