The Science of Survive vs. Thrive: Which Protein Wins? Dr. Chris Lockwood Recap

Optimal Protein Podcast with Vanessa Spina

Vanessa Spina

Fitness, Health & Fitness, Nutrition

4.5 • 758 Ratings

🗓️ 13 June 2025

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

In this solo Friday recap, Vanessa breaks down her powerful interview with protein researcher and supplement industry expert, Dr. Chris Lockwood. Discover why only ~10% of your protein intake actually builds muscle, the real differences between plant and animal proteins, and why protein quality matters more than you think. Vanessa dives deep into the “Survive vs. Thrive” protein framework, explains how to overcome anabolic resistance with age, and unpacks which supplements are truly worth your money. If you’ve ever been confused by conflicting protein advice—or worried by negative headlines—this episode will empower you with the real science behind optimal protein intake.

What You’ll Learn in This Episode:

Why only 10% of your protein goes to muscle—and where the rest goes
The truth about plant vs. animal protein for muscle-building
What “Survive vs. Thrive” means when it comes to amino acids
How to dose protein for aging muscles and overcome anabolic resistance
Which supplements are worth taking (and which aren’t)
Why you’re seeing more anti-protein headlines—and what’s really behind them

Mentioned in This Episode:

Ketone IQ: ketone.com/vanessa – 30% off subscription
Get 20% of the Tone LUX Red Light Therapy Collection: ketogenicgirl.com – Use code “Vanessa”

Get 10% off Magnesium Breakthrough by BiOptimizers, using the code VANESSA at bioptimizers.com/Vanessa

👤 Connect with Vanessa: Instagram: @ketogenicgirl

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

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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.

📲 Stay Connected with Vanessa:

Instagram: @ketogenicgirl

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Transcript

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0:00.0	Welcome to the Optimal Protein Podcast. I'm Vanessa Spina.
0:04.5	Hello, my friends. Welcome back to the podcast. I'm your host Vanessa and I am so excited for today's episode because we are unpacking the most powerful takeaways and insights from Monday's episode with Dr. Chris Lockwood.
0:20.0	So if you've ever asked yourself, am I getting
0:23.6	enough protein? Does the source of my protein really matter? Or why does it feel harder to build or
0:31.6	maintain muscle as I get older? Then this episode is going to completely shift how you think about protein and how you use it.
0:40.2	So Dr. Chris Lockwood is a protein and sports nutrition researcher with decades of experience
0:46.3	in both academia and in the supplement industry.
0:49.8	He broke down why only 10% of the protein that we eat actually goes to our muscle.
0:57.3	And what makes animal proteins superior for muscle building and why plant-based protein may not be
1:03.7	enough, especially for children and older adults.
1:07.8	So today, we're going to unpack the survive versus thrive framework.
1:13.7	Why amino acid delivery is not as simple as just reading macros on a label, what anabolic
1:20.3	resistance really means, and how to optimize protein intake for you and your goals.
1:26.7	I am so excited to break all of this down with you and share
1:30.3	the top takeaways and actionable insights from Monday's episode with you. So we will jump right in
1:35.9	after this quick break. Hi friends. We talk a lot on this podcast about the latest breaking
1:42.0	research and all the science-based insights, tools,
1:45.6	and recommendations that we can put into place to optimize our overall health and body
1:50.1	composition. Now, when it comes to fat loss, sleep is actually a very underappreciated factor.
1:56.8	A fascinating study found that poor sleep can reduce fat loss by up to 55% and also increased muscle loss, even when you're eating right and doing all the right things at the gym.
2:08.3	But here's the good news.
2:09.8	Magnesium breakthrough by bioptimizers can help.
	...

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