Hello and welcome back to the Consistency Project podcast. I'm Patrick Cummings every week here.

EC and I aim to simplify the principles and practices of nutrition, health, and fitness.

Thank you so much for tuning into the show. I'm here with just a quick introduction because

what we've got for you this week is a conversation EC just had with Dr. Matthew Nagra.

Let me give you a little bit of info on him, a little bit of a tease as to what's to come,

and then we're going to get into the conversation.

Dr. Matthew Nagra is a naturopathic doctor based in Vancouver with particular focus

on evidence-based plant-based nutrition.

He holds a plant-based nutrition certification from

Cornell University and has authored multiple articles on the subject and perhaps the most important

part, which is that EC likes what he's doing on Instagram. Nothing else is important. You can find

him on Instagram at Dr. dot Matthew Nagra. That's N-A-G-R-A.

We'll put his website and his Instagram in the show notes. In this conversation, the two of them

talk about how much protein you actually need to build and maintain muscle, whether animal

protein is really superior to plant protein for muscle gains, what the research says about protein

and satiety, and the long-term

health tradeoffs of animal versus plant protein sources. So without any further adieu, here is

EC talking with Dr. Matthew Nagra. Enjoy. Well, Matthew, thank you so much for joining the

consistency project. No problem. Thanks for having me on. Yes, we are going to talk about protein. I'm sure you've handled a bunch of these questions before. Well, I know you have because I've seen your content on Instagram and so thank you so much for all of that good content. You know, the question that I think my audience keeps wanting to know the answer to, although I've tried to already help them, is the optimal amount of protein to eat. And I'm sure, you know, it depends on the outcome that people are after. My group is definitely interested in kind of that maximizing muscle mass outcome. But also, there's going to be some people who are active and just more interested a little bit more on the longevity outcome as well. So where would you put people

if those were what they're after in terms of their protein intake? Yeah. So I mean, when it comes to

health outcomes, we tend to see the best outcomes when you're reaching about 1.1 or 1.2 grams of

protein per kilogram of body weight or more. So that's the main part here.

...