The 5 most important protein questions answered with the latest science | Dr Matthew Nagra

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 10 November 2025

⏱️ 114 minutes

🔗️ Recording | iTunes | RSS

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Summary

Protein is one of the most talked-about nutrients, yet confusion remains about how much we need and which sources are best. I am joined by Dr Matthew Nagra to unpack the science on protein intake, plant versus animal sources, and how to build strength and longevity without compromising your health or the planet. What We Cover The evidence-based protein range for muscle and strength How plant and animal protein compare when total intake is matched Why training drives results more than protein alone New findings linking plant protein to lower chronic disease risk What the Andrea Glenn study reveals about protein density and heart health IGF-1 and mTOR myths and what the data really show The environmental and practical case for plant protein Protein plays a vital role in health, ageing and performance. This episode will help you cut through the noise and make confident, evidence-based choices. You can learn more from Dr Matthew Nagra by following him on Instagram and YouTube, or by visiting his website where he shares articles, resources and practical advice on nutrition and healthy living. Intro (00:00) The Protein Problem No One Can Agree On (00:57) Are You Eating Enough or Too Much Protein? (6:10) The Truth About Plant vs Animal Protein (16:16) What Really Drives Muscle Growth (21:57) The Surprising Science on Protein and Aging (24:42) Does Your Protein Choice Affect Disease Risk? (41:02) What Long-Term Studies Reveal About Health and Longevity (44:58) Is More Protein Always Better? (58:11) Why Nutrition Research Is So Confusing (01:07:10) The Hidden Cost of Animal Protein (01:13:35) Final Thoughts That Might Change How You Eat (01:43:53) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health provides a practical solution to track key health markers such as cholesterol, blood sugar, and more. For the first 1,000 listeners, new members get a $100 credit when signing up. Head to functionhealth.com/simonhill to claim your credit. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $700 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Shopify Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code theproof for up to 35% off your first order at livemomentous.com. AirBnB Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Transcript

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0:00.0	Today everyone has an opinion about protein. Some say you need huge amounts to build muscle and stay strong as you age.
0:08.0	Others warn that too much or the wrong kind could harm your health or the planet.
0:14.0	So what does the science actually say? In this episode, Dr. Matthew Nagra and I break down the latest research on how much protein
0:21.9	you really need, whether plant or animal sources make a difference and what that means for
0:26.8	muscle growth, longevity and sustainability.
0:30.2	We'll look at brand new clinical trials from the labs of Dr. Nicholas Bird and Dr. Luke
0:34.6	Van Loon, clear up myths about anabolic superiority, and even share a three-day
0:39.8	meal plan that you can use to apply it all. This is the most complete, up-to-date conversation
0:46.0	on protein, from the pages of scientific journals directly to your plate. Please enjoy.
0:56.7	So today, back again to focus on all things protein.
1:02.9	I've been, I think, sitting back and watching this conversation play out, particularly on
1:10.4	social media and other podcasts recently.
1:13.6	And despite probably more episodes than ever across different shows being dedicated to protein,
1:20.0	I think people are potentially more confused than ever. And there is a, at least from my view,
1:26.8	there seems to be a conundrum that is
1:30.4	presented for people to think about on an individual level. And that is that we hear from
1:38.0	experts like Dr. Peter Atier or Dr. Gabriel Lyon and others that the optimal amount of protein intake is actually like
1:50.2	two grams per kilogram of body weight or even maybe 2.2 grams per kilogram of body weight, which is
1:57.3	that old 1 gram per pound calculation. And attached to that same recommendation
2:06.5	is usually the idea that animal protein is superior to plant protein. And in this conversation,
2:14.4	we can chat about what does superior mean and is animal protein superior?
2:19.9	But the conundrum that the individual is faced with is that then people are exposed to these conversations
	...

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