Everything You Thought You Knew About Protein Is Wrong | Stanford's Professor Christopher Gardner
HTML-код
- Опубликовано: 14 май 2024
- Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood - by the general public, that is.
Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.
From big steaks to protein shakes, tofu to seitan, protein is more available now than ever before. With so many options, surely we’re getting enough protein?
In today’s episode, Jonathan speaks with a leading nutritional researcher to find out.
Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board. He’s pioneering the movement to redefine how we understand the quality of our protein intake.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Episode transcripts are available here: joinzoe.com/learn/category/po...
Follow Chris: / gardnerphd
Studies mentioned in this episode.
Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States: academic.oup.com/nutritionrev...
Diet for a Small Planet by Frances Moore Lappé: www.amazon.com/Diet-Small-Pla...
Perspective: The Public Health Case for Modernizing the Definition of Protein Quality: pubmed.ncbi.nlm.nih.gov/31066...
Follow ZOE on Instagram: / zoe
This podcast was produced by Fascinate Productions.
00:00 - Introduction
01:20 - Quickfire questions
03:13 - What is protein?
07:29 - Can our bodies make the proteins we need?
08:00 - The mechanism for our bodies creating amino acids.
09:00 - What is an essential amino acid?
10:35 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.
15:28 - How much protein should we consume?
18:29 - How much protein do we already consume?
23:39 - Can our bodies store protein?
24:41 - What happens to excess protein in our bodies?
25:39 - Protein Scam Alert!
26:16 - Stanford Study: Does the type of protein we consume affect physical performance?
29:21 - Protein requirements for kids and pregnant women.
32:21 - What is Amino Acid Distribution?
34:27 - Are plants missing certain amino acids?
35:12 - How is AAD like the game of Scrabble?
39:35 - What is the healthiest source of protein?
39:46 - Dr. Gardner’s case for changing the way we define “protein quality” in the US
42:52 - Jonathan’s summary
45:25 - Goodbye’s
46:13 - Outro 
Наука
I am 65 years old, 157 days ago I started eating meat. I lost 50 pounds in 100 days. Carbs gave me heartburn for years, in two weeks it went away. My friend had lost about the same weight eating a vegan diet, great for him. People are different, do what works for you. We can all agree that the average American diet is terrible.
If you look this guy up he thinks that Drs also should consider "1) global warming and climate change, 2) animal rights and welfare, and 3) human labor abuses (e.g., slaughterhouses)" when making recommendations. This clouds things. When I see things like this, I am suspicious that he is influenced by more than science to form his ideas. Also, I' took off 120 lb upping my meat consumption and going low carb. Took me quite a while, but I've kept it off for close to five years.
From a health perspective, too much protein isn't what's killing people in America. You could specifically say that excess saturated fat from red meat isn't healthy, but all the carbs, sugar, diabetes, that's the worse problem.
From a diet perspective, more protein keeps you full and helps you eat less of the unhealthy sugary snacks. Great for weight loss, or even just maintenance.
So "eat less protein" is not a good takeaway here. Even if what he's saying is true and you can build and maintain muscle with much less protein. Which I doubt. This feels more like a vegan confirming his own bias.
Dead animals to eat sustained death. The very word vegetarian is a Greek word it means holy full of life. As living foods promote and sustain life.
The human body has long intestines like herbivore animals. And need fiber in their diet to push the food out.
@inlandwatchreviews5745 -- Best possible dietary advice EVER. Do what works for you. Thanks.
Probably anything that keeps you away from highly processed foods would be an improvement for most americans
I’m sure it’s more very well-intended dietary information. The trouble is the masses are bombarded with such totally opposing advice and information from equally eloquent, articulate, convincing, apparently highly intelligent individuals. It’s so utterly confusing.
Just see who's selling a book and a line of supplements and disregard
@@trotskyite1 Good advice! Thanks
Hi Steve and thanks for your comment. The world of nutrition can be tricky to navigate, particularly when scientists have different opinions on the same topic! We always reference the evidence discussed in our show notes, so that you can trace everything back to its source. Hope this is helpful, let me know if you think there's anything else we can do to help 🙏
@@joinZOE Many thanks for taking time to reply. I’ve always trusted the advice here on your channel. My comment was because of the broader issue. To take my one tiny example…STATINS…Good or Bad? HIGH CHOLESTEROL…OK…or not? SATURATED FATS…Good or Bad? ANIMAL versus VEGETARIAN / VEGAN for heart health? The list goes on…and so many opposing RUclips “big brains” seem convinced they know and have “The Panacea”…and are (sometimes) blatantly cashing-in on the vulnerabilities of many & on our confused search for guidance.
check if they have a degree that actually relates to what theyre talking about... be very sceptical when they have no degree or when theyre chiropractors talking about nutrition
What a stress reliever! I just lost a kidney and I have been worried about fitness and kidney health. Thank you, thank you!
That Master’s student study he referenced had six people per test condition and ran for four weeks. It’s not surprising at all that the results didn’t reach statistical significance. It sounds like one of the most underpowered studies ever devised.
He pointed out it was a preliminary study , that's how it works in academic research.
@@superkev500 a study that underpowered fails even as a preliminary study. Seems more like an exercise for the student to go through, not actual research that was supposed to reveal anything.
You misunderstood the study: EVERY subject did a vegan diet for 4 weeks, an omnivorous diet for 4 weeks, and a plant-based meat substitute diet for 4 weeks, so each athlete served as his or her own control over the 12-week course of the study. And they found that although the subjects ate significantly less protein while they were on the vegan diet, there was no change in their performance despite the lower protein intake.
@@sophiekarnak3936 "there was no change in their performance despite the lower protein intake" - that doesn't mean it was at least good, let alone outstanding. Their performance could be just decent.
@@psychalogyRight. Sample sizes that small mean that noise almost inevitably overpowers signal. The possibility for problems in achieving truly random selection or controlling for covariates in the absence…overwhelming. It’s not preliminary, it’s just worthless.
He said it all comes down to calories, yet other "experts" on this podcast have said calories are meaningless. No wonder people have eating disorders.
Lol exactly.
It also highly depends on what you’re doing. If getting jacked then ofc need tone of protein lmao. No mention here
@@VladimirKirichenko-yd6og no mention here? Did you have your device muted, my friend?
this guy is a clown, not aware even of the concept of "randomized clinical trial". Just the fact that he totally ignores the hormones role and thinks about calories only like an early 20th century scientist says it all.
There's a lot debate on calories as how much energy a body can extract from them is individual depending on their microbiome and the body in general. Genetics, fitness, activity etc. A person doing physical work or workout will benefit far more from carbohydrates than office workers. Diet is a very complex issue with a lot of incertainty involved so I would trust less a person who is overly confident in what he says contradicting lots of peers.
After all the wonderful talks and explanations given by your guest speaker and by zillion other scientists and nutritionists out there, I decided to just NOT STRESS about these matters. Just eat healthy and a variety of foods to the extent possible and within my means, and forget the rest.
ifbacongrewontrees.wordpress.com/2023/09/14/how-do-you-get-your-proteins/
Just came across this channel for this topic. I have to say this host has an incredible ability to take something the professor says and makes it so easy to understand. His analogies are brilliant! I mean him taking the topic of aminos and how they break down and are utilized and says "basically it is like eating Shakespear and a comic book and by the time the body uses it it is simply letters so it has no idea where those letters came from". Amazing ability. I will definitely be checking this channel out more often
Both men in the video are very uneducated. They claim animal protein is bad because of saturated fats, which is just 50 year old outdated information. Worse they recommend bean for protein intake when beans are some of the most dangerous lectin infested garbage to hinder your nutritional gaions.
I think the host is an autistic that's why he's excel in what he's doing lol
Professor Gardner is a nice guy, a smart guy - but once again, the sad reality is that what he knows, how he learned, was trained etc. is outdated data. Science is not static but it seems that with nutrition science - it very much is static. What we know today, 2023, November 28th at the time of this comment, is that we can't use dietary, supplementary, exogenous proteins and amino acids. @resurgem Which means, the statement "if we don't get proteins or AAs, we die" is incorrect. We humans, just like all the other 9 million species on earth, are genetically predisposed to make all the nutrients we need. Yes, the body can convert atmospheric Nitrogen, N2, into the user friendly N3 - so the nitrogen Balance standard for testing is moot null and void - another bit of old science understandings that were more assumptions than actual fact.
Labs are now showing humans can in fact synthesize the so called essential amino acids like Leucine, Lysine, Threonine etc.
Vegans are not lacking any nutrient in their diets. Those who fast for 20, 30, 40, 50 day water fasts are also not lacking any amino acids, or proteins etc. - and are not dying.
The idea that we break down dietary proteins into the amino acids and then the body re employs them to make X - is false, it was stuff of yesteryear, an era where we had no way to really show this, no way to really prove this - and the number one reason for why we could not prove this, 50 years ago, or in the 1940s, the time the 'essential' narrative was born, was because we simply did not have the technology. And guess what, today, 2023, we Still don't have the tech to show exogenous proteins get cleaved, broke down to AAs and then those AAs go somewhere and get rebuilt into new proteins.
In a lab, petri dish dynamics, we have some ideas about proteins and amino acids, but not at all in living cells that exist en vivo in real time, in living organisms. Even tagging and tracking proteins and AAs is poor science lacking in true tech to observe what happens when food is digested.
The idea of dietary proteins is not how the body works. Proteins and AAs are all made in cells on a need to have and use basis, from scratch. This all only happens when fueled, and the fuels are water and sugar. All cells are fueled by sugars either directly or indirectly. Oliver
@@oliverleslie7382 You're fabulous, I need to read more about:
"Proteins and AAs are all made in cells on a need to have and use basis, from scratch. This all only happens when fueled, and the fuels are water and sugar. All cells are fueled by sugars either directly or indirectly."
ifbacongrewontrees.wordpress.com/2023/09/14/how-do-you-get-your-proteins/
I loved this podcast, a big big thank you to all involved in its creation.
Eat well live well.
Professor Gardner is a nice guy, a smart guy - but once again, the sad reality is that what he knows, how he learned, was trained etc. is outdated data. Science is not static but it seems that with nutrition science - it very much is static. What we know today, 2023, November 28th at the time of this comment, is that we can't use dietary, supplementary, exogenous proteins and amino acids. @resurgem Which means, the statement "if we don't get proteins or AAs, we die" is incorrect. We humans, just like all the other 9 million species on earth, are genetically predisposed to make all the nutrients we need. Yes, the body can convert atmospheric Nitrogen, N2, into the user friendly N3 - so the nitrogen Balance standard for testing is moot null and void - another bit of old science understandings that were more assumptions than actual fact.
Labs are now showing humans can in fact synthesize the so called essential amino acids like Leucine, Lysine, Threonine etc.
Vegans are not lacking any nutrient in their diets. Those who fast for 20, 30, 40, 50 day water fasts are also not lacking any amino acids, or proteins etc. - and are not dying.
The idea that we break down dietary proteins into the amino acids and then the body re employs them to make X - is false, it was stuff of yesteryear, an era where we had no way to really show this, no way to really prove this - and the number one reason for why we could not prove this, 50 years ago, or in the 1940s, the time the 'essential' narrative was born, was because we simply did not have the technology. And guess what, today, 2023, we Still don't have the tech to show exogenous proteins get cleaved, broke down to AAs and then those AAs go somewhere and get rebuilt into new proteins.
In a lab, petri dish dynamics, we have some ideas about proteins and amino acids, but not at all in living cells that exist en vivo in real time, in living organisms. Even tagging and tracking proteins and AAs is poor science lacking in true tech to observe what happens when food is digested.
The idea of dietary proteins is not how the body works. Proteins and AAs are all made in cells on a need to have and use basis, from scratch. This all only happens when fueled, and the fuels are water and sugar. All cells are fueled by sugars either directly or indirectly. Oliver
Whoever hosts a discussion between Christopher Gardner and Peter Attia will become a legend!
I was a veggie for 14 years and a vegan for 3. I was always hungry, bloated, developed high blood pressure and became pre-diabetic. I then became carnivore, lost weight, feel satiated, have consistant energy and dont stress about food. My athletic performance has been consistsnt on all the diets so I don't think it has much to do about protein. Its about cutting down sugar and carbs. I dont eat them so get energy from fat. Also, just eating meat I'm not eating additives or processed foods etc.
Cool anecdote. Next to meaninglessness scientifically speaking, but good for you.
I was a vegan for 350 years. I was always hungry, sleepy, slow and stupid. I then started a diet solely consisting of a dilution of 1 part bleach and 9 parts water. I lost weight, felt amazing, had so much energy I wrestled polar bears for fun, started to tap into my ancestral powers which included telepathy and the ability to shoot laser beams out of my eyes.
Moving away from carbs was a game changer for me as well! So glad you found a solution for your body!
Vegetarianism is not for everybody. It depends on your genetic makeup!
”I was a veggie for 14 years and a vegan for 3” tells me very little about your diet. If you developed high preassure and become Pre-diabetic you probably were not eating a diet of whole plant foods. Probably too much processed foods.
I have eaten nothing but meat and egg for 4 yrs. 53 my Drs freak out at how healthy I am.
This podcast is the definition of “riddled with misinformation”
Being over 50 years of age and have been eating just meat and eggs for the last 4 years, I would recommend you get an angiogram of your coronary arteries done. Atherosclerosis occurs without symptoms and can kill you without warning.
Charismatic Professor ! Love to watch and listen to him. Thank you.
There are plenty of peer-reviewed studies that prove that the RDA for protein are just a minimum requirements, not ideal amounts. Older people, very active people, people on a calorie deficit, people who want to build muscle, all benefit from higher protein amounts than 0.8g per kilo of bodyweight.
I am 60k and I aim for 100g of protein per day.
Yes, he admitted that and said that a huge percentage eat way more than 0.8 anyway.
@@MikeKayK I live in Austria and I have to say that people who do not eat meat on a daily basis rarely get to 1g of Protein per kg of bodyweight. People tend to overestimate the protein intake, you learn that if you start tracking yourself ;).
@@Arternis Yep, people are horrible at estimating anything, including calorie & nutrient intake. But research has shown that even vegetarians *usually* hit at least 0.8g/Kg (that's only 55-70g protein/day). How long have you been tracking? Even on days I've been sick and unable to eat anything but carbs, I've hit at least 100g protein haha. I'm a Registered Dietitian and have logged every meal since I started bodybuilding back in 2009 :)
@@MikeKayK I have been tracking for about 4-5 years now and actually stayed with protein tracking because it was the most impactful for me personally. Aiming for the 1.5g to 2g of protein per kg. I avoided carbs for a while but found it very useful for me when doing intensive workouts. Been trying every diet in the last 10 years :D. Wrote a masters thesis about intermittent fasting and caloric restriction. That was the time when I was very interested in tracking because you mainly eat less with intermittent fasting and therefor loose weight and it's an easy approach but calories are still king.
Which carbs sources do you use to get the 100g of protein?
@@Arternis Vegetarians still eat eggs and dairy, so no issues there, while vegans should be eating tofu, legumes (soybeans, kidney beans, chickpeas, lentils, etc), nuts, and higher protein grains such as quinoa. The vegetarian and vegan population loves their processed "fake animal" food, too, which usually has plenty of soy protein concentrate/isolate or textured vegetable protein (TVP) added. Funny how they're anti animal food but still want to "pretend" they're eating it.
Fantastic interview. Extremely useful information.
You have no idea how long I've been searching the internet for amino acid info you shared in this video. Thank you!
Hands down the best thing I've seen this week. Brilliant podcast!
My personal experience does not align with this guy's talk. Just working out without adding extra protien for a few months did not build muscle. I had to add extra to see results. Diet is crazy important at least in my experience.
There's a big difference between bulking up and healthy functioning and maintenance. Even so, if you're taking protein powders and going overboard on the protein, you'll be pissing a lot of it out.
the science of what he’s saying is backed up by peer-reviewed meta-analysis of randomized controlled trials. the number one factor in growing muscle while on a resistance/hypertrophy muscle building focused routine is sleep quality and quantity followed by overall calorie surplus. if you hit above the RDA of protein and make sure you are consuming enough calories over maintenance while active, and get enough quality sleep, you will build muscle. you won’t need upwards of 150-200 grams of protein a day for that to happen. anecdotal, but there’s enough examples of vegan bodybuilders to prove this is true. i’d say hit the RDA of protein a day from the sources that make you happy and that you can stick to, consume a decent balance of healthy carbs and fats additionally to hit your daily requirement of calories and focus on good sleep. the average healthy person can do 3, 30 minute minute resistance routines a week if everything else above is on point and gain substantial muscle
@@Drewsarchusthis is completely antithetical to every bodybuilders experience, every bodybuilder’s coach experience, and all sports training nutrition science.
With your conceptualization, people will plateau in about a few months.
This guy was talking about putting on 10 kilos of muscle in a year.
A world class natural bodybuilders puts on 15 kilos of muscle in their entire career.
@@soonahero yes thank you!! gaining that much muscle just doing the same old thing, that is the most idiot thing, i am in no way a body builder but i have worked out for a year almost just to gain like 3 kilos and i was underweight, and no one knows how much of the 3 kilos is actually muscle, this guy is just saying things to make people feel happy
@@soonaherothe head of nephrology department where I used to study would tell me how common most his unit would have renal failure cases that were athletes in their 40s that never knew how to consume proteins. So yeah, better listen to my gym coach than the nutrition expert.
Extremely informative and presented in great style by a charming expert. Thank you.
Excellent presentation!
Thank you, much appreciated!
👍👍
If you can explain it simply, you know it well enough. Dr. Christopher demonstrated this .
🎯 Key Takeaways for quick navigation:
00:00 🤖 Introduction to Protein
03:03 🧬 Protein's Role and Complexity
07:34 🍽️ Protein Requirements: EAR and RDA
17:12 🏋️♂️ Controversy over Protein Intake
22:05 🥖 Carbohydrates vs. Fat Storage
23:50 🍗 Protein Storage in the Body
25:08 🍖 Protein and Kidney Health
26:36 🏋️ Protein Requirements for Athletes
28:51 🧒 Protein Needs at Different Ages - Children
30:10 🧓 Protein Needs at Different Ages - Elderly
35:14 🌱 Plant-Based Protein vs. Animal Protein
39:21 🍲 Healthiest and Tastiest Protein Sources
42:31 🍔 Protein and Diet
43:00 🥩 Plant-Based Protein
44:50 🍫 Protein Bars vs. Chocolate Bars
Made with HARPA AI
Thank you, this is helpful.
doing the good work
Thank you!!👍
If the body cannot differentiate proteins from plants or animals and sugars from natural fruits and industrial sugars, then it's true, all the so-called educated elites are nothing but a bunch of crooks and liars.
We should focus back on our foreparents' ways of natural feeding.
Thanks so much!
Thank you for this excellent discussion. It was fun, with lots of information to "digest." 😉
Eating more protein won't help you lose weight but will preserve muscle while losing fat!
Very interesting to hear the research behind the recommendations. Lots of new research is going on thankfully. I am 73 and have found a very noticeable improvement in my nails, hair and skin after I added collagen to my diet at 72. I must have been deficient in these most of my life because they have been a problem as long as I can remember. I have always taken care to eat well but a normal good diet was deficient.
I have been vegetarian/vegan since I was 7 years old. I'm in my mid twenties. I run, hike, read, write. I feel good. Thanks for reassuring me I'm fine!!
You are but majority of people wouldnt be.
it is strange that you need "reassuring" ... you can feel it : if you feel great - then you wouldn't need it
Watch out for Iron deficiency. B-12. low Creatine. Carnosine. Vitamin D3 (cholecalciferol) Docosahexaenoic acid (DHA). You should supplement. Vegetarian men live for an average of 7 years longer than non-vegetarian men but it's 7 very painful years.
Yes, and start the d3, probably 1000IU and B12 1000 MCG. That's what I take. I'm a vegetarian for 50 years and just improved my bones to osteopenia. Keep a close watch of your bone health lots of walking and weight bearing exercises. You'll be just fine!
The point is to keep doing this till your mid seventies and be healthy.
I believe this man when he says that plants contain all the protein you need, but I don’t believe plant proteins are as bioavailable to us as animal proteins.
As Gardner points out, the human body has to break down proteins into individual amino acids in order to use them anyway, and it makes no difference to the body where those amino acids came from - the body can't tell if a particular amino acid came from a cow or an egg or tofu or brown rice.
Yep the difference is plants contain anti nutrients which can interfere with absorption of nutrients, animal foods do not.
40:00 Although he did say that bioavailability is a bit lower, he grossly underestimates it. Also, there is no proof that saturated fat is in any way harmful. He is displaying a warped vegetarian viewpoint.
Ref: Protein Bioavailability and Digestibility: What You Should Know
@gribbler1695 the whole ZOE project is veg biased but doesn't declare it
And yet gorillas eat nearly all plant based diets. Imagine that.
This is the best ZOE show I have ever watched.😀 I would love to hear more from the two of you. Incredible how much I have learned and now understand. Thank you ever so much!!!🤩
Now I'm confused. I just finished watching Peter Attia(MD) interview Don Lyman(Ph.D), who is a professor emeritus of nutrition at the University of Illinois. The overall message was quite different from this one. Just when I thought, that now I know everything I need to know about protein and nutrition, I'm told the truth is, actually, quite the opposite.
I agree. I don't see many people building lots of muscle on a vegetarian diet, although much depends on what they exactly eat.
@@tomburroughes9834 Lol there's a whole swath of vegan bodybuilders on youtube. Type it in the search bar and see what comes up.
You could say the same about omnivores except that when I look around the average person is fat, not muscular, not strong, has very little endurance, and probably has a chronic health problem attributed to diet. They're eating a lot of meat too, so it seems that the meat isn't doing them any favors and probably has to do with the TRAINING.
It's because your body can store "proteins" in what is called free amino acid pools, it's biology 101. Not sure why Gardner is saying the opposite, but any google scholar search on this topic will turn hundreds of papers contradicting him. He is right on many topics, but saying that the body can't store proteins is 100% wrong, since he just explained that proteins are made of amino acids, which are stored in the plasma and cellular spaces. Those pools represent about 200g of the total amino acids of a 70kg individual, and are used in many metabolic reaction and protein turnover.
@@uploadsnstuff8902 Thank you!
I googled 'free amino acid pool' and spent 2 hours in that rabbit hole.
Since you seem to know a thing or two about nutrition, I shamlessly take the opportunity and ask you a question about fiber, which these Zoe people are big fans of.
Has insoluble fiber any other digestive function than mechanical stool pushing one?
I have been told, that the soluble ones help creating short chain fatty acids, which are beneficial.
Thus I am experimenting with only eating soluble fibers, and my gut seems happier now than before. Am I missing something here?
Look up Doctor Robert Morse, and the first verse of the bible for the beautiful (though still difficult) truth
The problem is that others like Don Layman are claiming the opposite, that iis we are not consuming enough protein. The idea that we should be consuming at least 2-3 protein-rich meals daily isn't discussed here. By "protein-rich", I mean enough protein to stimulate protein synthesis (muscle growth and repair), which is equivalently to consuming at least 2-5g of leucine in a single meal. According to Layman, most Americans only eat one protein-rich meal a day (usually dinner) and spend up to 22 hours per day wasting precious muscle mass in a catabolic state. To stop this catabolic state after an overnight fast, one could eat 4-5 eggs, or 100g of chicken breast. But as much as I like hummus, half a kilo of the stuff right after waking up is way too much for my poor lazy gut.
It's so frustrating that these doctors state exactly the opposite. one side says "You need only 0.8g protein/kg/day", the other says "you need 30gprotein per meal, below that it goes to waste because mtor is not stimulated". And all of them are 100% sure that they are right. And all of them have spent their whole life studying that and get the opposite result. So, if the 30g/meal protein requirement is valid, and beans are the "good" protein is valid , then you need to eat 1.5 can of beans 3 times a day to get enough leucine for each meal. nonsense.
Note also that eating all that grain will spike a lot of insulin (fat storage) in order to get the little bit of protein.
@@marktapley7571 the traditional Okinawans didn't have any problem with high carb. Whole and refined carbs are like night and day, despite what some religiously claim.
Your body is extremely complex and you don’t need to consume a “compete protein” in one meal to utilize the other essential amino acids within those proteins. You can do that with plants you don’t need the eggs and chicken breast. Humans wouldn’t have made it this far in evolution of that were the case.
@@paulb8251 Don Layman states exactly the opposite.
Thanks guys means alot very informative and well explained great podcast 👍🏼👏
As soon as he said animal protein wasn't better than plant protein for the human body, I checked out.
One simple fact. You need to eat a variety of plants in abundance every single day to not even equal just a daily small plate of steak and eggs. Even then the human body does not process them the same, efficiency and nutrient bioavailability wise.
And yes, more protein does cause your body to lose more fat. Why! Because the overwhelming majority of people arent even meeting their individual daily protein intake requirement. They're filling their bellies with crap.
And it doesn't matter short term what you choose. Plant based or not, eliminating all that crap from your diet is going to have a dramatic effect on your health and overall well being for months while your body and mind are FINALLY able to reset and balance out since you're not pumping them with a bunch of nonsense. But long term, youre going to feel and see the effects of not maintaining a balanced nutritional intake of HEALTHY meats and soke veggies/fruits.
You are what you eat and the land it was harvested on.
You are what you eat ate.
Research where your food is coming from. I personally have not bought much from grocery stores outside of ice cream and other treats for years now.
Farm direct meat from a farm i trust. And i have my own vegetable garden. (And chickens & honey bee hives).
Same
I would have too, but I stayed. He later states that animal protein has optimal levels of a couple amino acids. However, USA citizens eat twice the necessary protein regardless of dietary preferences. Therefore, the amount of the suboptimal amino a acids mentioned becomes quite sufficient. The end total is a full profile of amino acids for the no-meat eater.
As soon as you said that you checked out early, i did the same and didn't finish reading your r
Such an amazing and interesting podcast/conversation/video I’m subscribing to your channel since i loved this content.
Excellent. Thoroughly enjoyable. Thank you!
It's like asking: Is it true that you were born on your birthday? 😅 The way questions are structured you can reach whatever conclusion you want. After watching and reading and listening to so many opinions and specialist the conclusion is always the same: 1. Don't overeat, 2. Eat all groups of foods 3. Don't eat processed foods and sugars 4 . Hydrate 5. (the most important) do things that make you happy, stress is the silent killer
Yep, I got to same conclusion yesterday. After so many contradictory evidences on diets, I got overwhelmed and messed up my brain. I thought how on earth can all of them show science that this and this diet cures cancer ( currently treating my husband’s tumor). I cried out of despair, because I got so confused. And finally, got to the same conclusion as you mentioned here, so true, so true!
... unless stress makes you happy ;)
Exercises, cold shower and even alarm clock - are good stressors if used properly :)
They all think that they are thinking out of the box, when in reality they just climbed out of the big box into a little box. Now they shout from the little box that their diet is absolutely amazing and everyone else is lying when they show that their diet works.
Whenever a specific diet doesn't work, the next step is to filter the water you drink and the air you breathe and when things start getting better it's because of the amazing diet. The same amazing diet you followed for two years without seeing any benefits.
@@sanbiki1453 Carbohydrates are sugar with extra steps. Sugar (sucrose) is Disaccharide (link of two Monosaccharides) of the Monosaccharides Glucose and Fructose. Carbohydrates are complex connections from 11 up to thousands of them. But in the end, the break down to glucose, fructose and galactose. You can find more on Wikipedia and you can see RUclips videos that analyze it better.
Good luck to your husband, hope everything goes well!
@@pavloshtefanesku5109 Nope! You may get used to it but it never makes you "happy". I do know a guy who has said that he likes the "productive stress" and he takes antidepressants (which despite my own depression and even suicidal thoughts, I never taken) and when he tried to cut them (or lower them a lot, I don't remember exactly), it effected him negatively.
Your hidden stress will always manifest in your life somehow! This may be the chronic feeling that things are never enough and that you are truly never happy, it might be aggression, it might be fair, it might be physical and physiological health problems, it can be anything.
Stress is the biggest killer in life!
Absolutely fabulous podcast. I think it has helped me solve a problem. My heath and fitness journey started back in November of 2014. I was 270+ Pounds. I'm 6'1½ the program I set up for myself (based on losing 2 pounds a month) when according to schedule. I ended up dropping around 100 pounds. Over approximately 4 years. At about 58 months I committed to the gym to get back the the muscle mass I lost along the way. I was lean had 6 pack abs. I have gain back muscle mass. Now- in the past 1½ due to listening to many podcast about gaining muscle and protein. We are told about 1 gram of protein for every pound of muscle. I wanted to get to 180 pounds so I increased my protein from around 70 to 80 grams a day to 180 to 200 grams a day. What I've noticed (and note I had gain back muscle mass) is my abs are starting to dissappear. And I have a bit of a fat build up along a line at my belly button. Couldnt figure out the problem without probably going on a calorie restriction diet. I had a calorie intake at the time I was goingbto increase my protien between 2800 cals to 3200 cals per day. I replaced certain foods to compensate for my protein increases staying around the the same amount of calories 2800 to 3200. Side note: through my weight loss I was consuming I figure around 80 grams of protein. From this podcast I learned that excess protein is broken down into carbs and stored fat. Bingo! My fat gains around my abdominal are probably from the excess protein. Now I'm an going to go back to the 80 grams of protien and see what happens over time. Changing nothing but reduced protein from were I'm currently at. This makes sence to me since sine the only real change was increased protein levels. Thanks great info. I was 58 when I started my health and fitness journey and now I'm 67.
Thank- Stuart Gray.
Keep it up Mr. Gray ‼️💪🏽💪🏽
Wow! So you are saying that the excess protein caused that extra belly fat?
@@tomatojuice12Yes he is. As in, it probably did.
@@tomatojuice12Excess protein intake is just excess calory intake. Some will surely be turned into sugar and/or fat. So for most people, even fit people going to gyms and all, 100+ grams of protein per day means nothing else than growing fat slowly.
@@remcogeelen 100 grams is only 400 calories. Its not really excessive
I learned something here and not stressing about my diet will help. We have so many other things to worry about which is probably why we all feel a little sick. My question here is I was told I had osteoporosis and needed more protein and of course supplements because I have been a vegetarian for 50 years. I did up my dairy intake slightly and ate fish a few times, begrudgingly and took my vitamins D and B12. I didn't do really anything else and in less than 2 years gained enough bone mass to be called osteopenia. My doctor was shocked. I guess I was too because they painted a poor picture for me to heal my bones. I wonder now if I really need more protein or was it the vitamins that help process what I would normally get is the plain and simple answer. So I don't need to add fish protein to my vegetarian diet. I guess I'll see in a year on next bone scan.
Minerals... that's what you needed. That comes from living food, fruits and vegetables. If your diet has alot of pasta and bread that uses unsprouted flour or other unsprouted grains all the minerals will not get absorbed. Without fish and the constant use of those unsprouted grains you will be in deficient. Hence, why foods with enzymes and probiotics are so important; like kimchi or sauerkraut. They help in breaking down the foods to allow that absorption. The more of those grains you eat, the deficiency becomes much much greater. Fish helps with the same amino acids being mentioned in the video, the unsprouted grains and flours inhibit the minerals necessary for the processing of the amino acids. Minerals are used for processes in the body.
Consider vitamin K2, especially mk4. I think it carboxylates osteocalcin, or something. Anyway I believe it is important for teeth and bones
Probably the vit d helped a lot. Most people are deficient and it's crucial to help calcium get into the bone
Every natural plant source of protein contains anti-nutrients that reduce protein absorption, such as fiber, trypsin and protease inhibitors. As we age, our ability to utilize the protein we consume diminishes and so we need more. Yes, all of the amino acids are found in plants but their ratios and bioavailability are poor, plus you'll have to consume a lot of carbohydrates and omega-6 with ALA that has a poor omega-3 conversion.
If you wanna get your protein from plants, a protein supplement is a better way to go.
@@Engrave.Danger I see you weren't educated on how to counter those anti nutrients in plants.
When you take into account the size of the total population there are a LOT of people in that "almost no one" category i.e. the tail of the bell curve. I was eating plant based and getting nearly 1 gram of protein per pound of body weight. When I switched to animal protein my muscles rapidly increased in density and strength, my energy dramatically increased, my sleep improved, and my muscles slowly started to get bigger rather than slowly shrinking. And yes, I was doing resistance exercise on both sides of that.
@Geoffrey Levens. It's really disgusting to me how Gardner manipulates Science to promote his political agenda of Veganism. Gardner and his wife Melissa, a political scientist, have four sons together and all follow a plant-based diet.
I don't even understand why he works in the field of human nutrition because clearly Vegans don't care about human health they only care about animals' lives, not human lives.
Please carry on eating animals Geoffrey, it's our natural diet.
Geoffrey Levens Thanks for info. Interesting. Do you think you were able to get healthy adequate calories for muscle building on your previous diet?
@@moiraflint calories yes, easy. But the protein was a huge issue. Plant protein takes lot of tweaking to get enough of the key aminos and most plant protein powders are contaminated with heavy metals and glyphosate.
@@moiraflint The body does NOT store protein, once enough good quality animal protein is ingested (30 grams Animal protein min)contains enough Leucine is one of the 3 essential branched-chain amino acids (BCAAs)to activate MTOR which puts the body in an anabolic state(promoting metabolic activity concerned with the biosynthesis of complex molecules (such as proteins or nucleic acids) this process means you are building new muscle. The Human body is always in one of two statuses, Anabolic or catabolic, after this meal 2-3 hours later, MTOR returns to baseline. Anabolism is based on a meal-to-meal status that's why animal protein is superior because the Amino acid profile is superior and more absorbable than plant protein which has an inferior amino acid profile.
animal-based protein includes many other nutrients, so protein to protein alone was not the real QA they should have done
apparently consuming protein keeps you satiated longer than eating the equivalent calories in carbs. if so, consuming a higher proportion of calories from protein could aid in maintaining a calorie deficit during a weight loss diet.
Bingo.
Fibers + fat + protein is what keeps us satiated. And everything that raises insulin levels will make us hungry faster.
ifbacongrewontrees.wordpress.com/2023/09/14/how-do-you-get-your-proteins/
@@lejlateletovic5225why tho?
The proximate answer is: it’s evolutionary. The ultimate answer may never be known. I speculate that carbs were hard to come by for most of history and humans evolved a gorge response to take advantage of whenever they were found.
My mother is a vegan (shes been a vegan for many years and knows the ins and outs) and I have subscribed to the mixing of grains and veggies for a complete amino acid profile to find out for myself. This are the results I got after a few months: I found myself hungry all the time, eating large quantities of food many times a day, raging from 4 to 7 times, and still not feeling satiated even though my stomach was stretched out from all the food, to finally after a over a month or two I stated experiencing connecting tissue injuries on my knees and elbows, excessive muscle soreness, and a few muscle partial tears ( I play volleyball, mountain bike, and work out) never had that happening on a balanced omnivore diet. once I went back to a balanced diet eating a combination of all sorts of things including veggies, dairy, meats, poultry, eggs some grains , etc.. those ailments went away slowly almost at the same rate it took them to manifest while on a vegan/vegetarian diet. Just sharing my experience (now I started consuming whey protein daily as well)
Yeah I'd say essentially no one can eat that kind of diet and have optimal health.
Most people just get used to it and some are more resilient to that much plant material.
I had a 200-300 lb vegan couple as roommates that would always talk crap about the meat I ate. 😂
The big issue with a lot of this, most of these scientists haven't reached close to their ideal body composition.
So they don't even know what they're talking about.
I could handle protein powder that was mixed, all plant. Forgot what it's called. Sun warrior?
But if I tried to get it from the actual food it was a nightmare.
Humans are omnivores. Some need more and others less animal protein. I eat a little bit of chicken, cheese, and some sardines every now and then. Otherwise I eat a wide variety of plant food and work out regularly.
@@samreh6156 sardines are one of the best foods I still can't eat. 😭
@@greuju Look up “vegan athletes” “vegan bodybuilders” “vegan centarians”.
This is nothing new.
I always knew this but now I know for sure. I'm a vegetarian that eats fish once in a while. I've been working out at the gym for 25 years and I have no problem with protein. I am 70 years old. Thank you for this video.
@carmenmichaelian8307 I'm the same (vego, very strong active and healthy) but recently had a bone density scan and was found to be low. Have you ever had this scan? I'm 52 pre-menopausal and calcuim and vit D all fine.
@@GeorginaHannaford-zw6cloxalates take calcium out of your blood. And your body takes it out of your bones. PlantsDefendThemselvesWithToxins...
Many people heal from many different diseases on an animal based diet.
I had that test also and my bones are dense. I had a hip replacement 6 years ago. I started drinking collagen 3 years ago and it helps. I believe that a good diet, low stress, and exercise are what make me healthy. I have hypothyroidism too. I eat vegetables, grains, beans and whatever has proper nutrition. I always move my body and have a mindful attitude.
If you eat fish do not label yourself as vegetarian.
Such an interesting topic! I’m about 1/4 the way through Herman Pontzer’s book, Burn and it’s blowing my mind on how the body works from a physiological nutrient standpoint. Great interview!
Whats the name of the book?
@@fpl_god we cant tell you that
Great discussion and very informative. The presenter was excellent asking interesting questions and providing a useful summary at the end.
Short term studies have always been found decieving, including this one here
The host is terribly irritating. Stop interrupting. Garbage host. We are in a flow state into 5th gear, and interrupting the speaker keep putting the entire conversation into 1st gear.
would love to hear his thoughts on intermittent fasting since that's the only thing that's really worked for me to regulate my weight/health
You didn't post a link to the 60's studies where they measured nitrogen to figure out the neccessary ammount of amino acids. Did those people exercize during this study? What was the muscle to fat ratio of the paricipants? How long were the studies done for? What impact did the different diets have on other metrics, like blood sugar?
It's clear that the podcast missed some crucial points about the benefits of extra dietary protein for body composition goals. They didn't touch on the mTOR pathway, the satiating effects, or the energy expenditure aspect. Overlooking these factors might leave listeners unconvinced, especially when it comes to understanding how protein can potentially lead to less fat gain compared to fat or carbs. Additionally, focusing solely on a group that maintains muscle mass doesn't address the broader goal of muscle growth that many individuals strive for. im quite disappointed
It seems some people measure "proteosynthesis", or at least measure it indirectly, and base protein recommendations on that measurement maxing out or peaking, and then they assume this should mean quicker muscle building over time, not necessarily more muscle overall, as we inevitably hit our genetic limit, just faster rate of muscle gain. But Brad Pilon rightly pointed out that if you actually measure muscle gain in studies, people simply gain 2 to 5 pounds of muscle on average over several months, and that is true also in studies with "low" levels of protein Christopher Gardener would recommend. Pilon's final recommendation was 70-120g of protein /day.
Yep. Difficult to stay interested when these things are not being considered.
- it burns hotter.
- its more satiating that carbs.
He also left out the importance of one particular amino acid, Leucine. Literally the most important if you're wanting to maintain/build muscle/improve body comp.
@@Wisey_83 it is without a doubt that increased protein consumption is necessary if you are consistently undergoing muscular hypertrophy, but carbs such as complex carbs often have a strong satiating effect in comparison to protein.
I strongly recommend this video on it by RP ruclips.net/video/nkIKesKHIIE/видео.html
Yes, but it would have been a much longer video. This was a good light hearted intro interview for people to get interested in the topic.
@hatezbaszaras all these you mentioned seems pretty complex terms for a clueless in how the body works scientifically wise for me. I'm not that interested in going full science based. You would lose me there.
Do you or anyone know if there is any 30mins simpler yt videos explaining such terms more lightheartedly?
Need some ideas as have some health issues and diet is pretty screwed up and am clueless. In terms how to get an idea for ppl whom constantly need intake small meals throughtout the day. Tyvm!
If i had a teacher like Mr. Gardner in school then i probably would love my Schooltime. Its a pleasure to listen to him and the way he explains things. Thanks a lot for this great Podcast. Stay healthy everyone!
❤🙏
Except that guy's completely wrong. He completely ignores six different important factors in protein digestion.
And all the studies that say protein is so important that eating things low in quality protein actually increases our appetite, contributing to overeating.
@KAZVorpal yes I agree he ignored the role of hunger in making people eat more and the role of protein to satiate ...
@@sgordon8123 Not just any protein, it needs to be complete protein, like animal products.
This is very reassuring I have thought this for a long time. I looked at all the amino-acids in my Stryer textbook as a first year undergrad and I saw biochemical Lego. The proteins could be built from animal and plant sourced amino acid and whilst I didn’t think about recommended dietary requirements I guessed it would be very hard not to get everything needed from an ordinary diet. Then I saw people buying giant buckets of protein powder and wondered why that was a worthwhile activity. Proteins are endlessly fascinating and horribly misunderstood. Really cool discussion!
I grew up in a village where everyone was doing manual labor, either working in forestry, agriculture or construction. Those guys all looked like Greek gods, without going one day to the gym or wasting one cent on a protein shake.
@@scratchy996 Yeah I read about "bio-availability" (excuse me if I'm using the wrong term) - meaning the way we absorb protein can be changed by the way we cook - consuming a raw egg makes you get "the most" out of the protein in the egg, versus scrambling and overcooking it.
@@gforce9596 On the other hand , one study found that the body is able to absorb 90% of the protein found in cooked eggs compared to only 50% in raw eggs.
So there's that.
The point is to not stress about proteins, that's an extra worry you don't need in your life.
Be concerned about eating healthy foods in general and stay active.
One of the main reasons rural guys in my country look so ripped is that their mothers or wives stay at home and take care of the household.
Everyone has their vegetable garden and farm animals, they cook the vegetables, eggs, meat, milk they grow themselves.
No supermarket stuff and especially no American supermarket stuff, with ingredients so dangerous, they are illegal in Europe.
@@scratchy996 yes, it's important to remember that studies only account for the people who participated in it
@@scratchy996yeah that's just a silly earlier statement then. "My village is a farm and they eat a bunch of eggs everyday and they have muscle."
No shit. Of course they'll be in shape doing manual labor and eating a perfect diet.
If they only had green beans and lentils what would they look like?
I don't like using processed foods but a cup of whey is cheaper than the protein from eggs.
Plenty of African body builders eat their normal rice heavy diet with whey supplementation.
Excellent presentation, thank you.
I personally aim for a higher protein diet because generally it helps me feel more satisfied and fuller for longer, making it harder to overeat. There is also the thermic effect of protein, as your body has to put work in to break it down into carbs allowing me to have slower release of energy throughout the day, rather than spiking my blood suger from eating more carbs and getting into hunger cycles.
Obviously everyone is different, its about finding what works for you to make sure you don't overeat. Fibre and protein work for me. If i make most of my diet carbs/fats, its very easy for me to eat way too much.
Fiber fills you up, so try not eating processed carbs foods and instead eating natural foods containing fiber… if you claim this doesn’t work (it does and it stabilizes BG) that only tells me you’ve never tried it 😂
Carnivores make all these excuses that don’t hold up under even the slightest scrutiny
@@seitanbeatsyourmeat666 if you read the rest of my comment you would have seen my reference to eating fibre.
Most of my diet is made up of leafy greens, nuts/legumes, meat and cheese. Keeps me ful even at 1200kcal days with an IF regiment.
You are arguing with thin air right now..
@@seitanbeatsyourmeat666 What doesn't hold up reference carnivore diet?
If your diet is high in fibre, how are you getting that if you're eating low carbs? Fibre isn't found in animal products.
@@OdinsSage by eating vegetables and staying away from starchy carbs and sugar?
prof. Don Layman, most cited protien researcher, “need at least 1.5gm protein per kg to increase muscle mass.” A discussion with these 2 fine men would be helpful 😊
The reason why we have (2) totally opposite scientific results is because people are different. Meaning these (2) scientists are both correct as long as you personally fit the respective model.
In my case, I do not digest beans, but tofu. So, beans are out. In addition when I cut out or limit carbs I always lose weight and my blood sugar is stable. Blood sugar=Insulin levels highly dictate how fat a person is or will continue to gain weight.
I have a bunch of my friends who are high carb burners, They can eat a loaf of bread and feel great. I eat the same loaf of bread, and I break into hives, have shortness of breath, etc..
Hope this makes sense
Yes! Absolutely! I feel all these smart people are usually staying within their bias-confirming echo chambers. An intelligent discussion would be awesome.
Strange, I eat at least that but all that increases is the belly, not the muscle mass 🙂
@@uweschroeder likely it’s not the protien increasing the body fat. Try just eating the protein. Belly will disappear.
@@natpaolone3897 I don't think much of malnutrition diets. Keto being one of them. I think if I would stop drinking that liter of wine a day the belly would disappear no matter what I eat...
Awesome information. Something I can work with. I only need a few minor tweaks to what I am currently doing. Thank you.
This is a great video and has a lot of useful information. But I have learned to listen to my body when it comes to protein intake. I am closing in on 60 years of age, I lift weights (Light to moderate), I run 2k five times a week, I also walk 5+k five times a week, and also do some yard work and other work that is physical. I also only eat during the day, and don't eat for 12 to 16 hours. I have found that I need to take a protein supplement, about 50 grams a day. How do I know I need to eat the extra protein, I noticed that my finger nails don't grow and my muscles ache if I don't go out of my way to eat extra protein. Plant base diets don't work for me competely, I have tried, I need to eat meat a couple of times a week and also take a protein supplement. I learned this after decades of experimentation, and this is what works for me and the way I live.
Good stuff, nothing beats experience. I am mid 30s and came to the same conclusions the past year or so. 1-2 fat servings of protein a week and that's it and that even may be overdoing it. I eat 90% fruit and avoid most regular/normal foods actually but now my hair that had been balding is slowly growing back.
Yes but most people are saying eat everyday@@kalilg2242
Could also consider collagen. There are several types of collagen to get more specific amino acids for your hair, skin, nails, joints etc.
Likewise - same here, man.
That's the real _in-vivo,_ empirical evidence.
What the professor doesn't discuss at all is the efficiency of different proteins. Beans have a rating of less than half that of meat or eggs. So 50g of lentil protein isn't the same as 50g of beef protein, REGARDLESS of the fact the amino acid distribution might be broadly the same. So in reality, vegetarians struggle to get the required protein, and look thin and older.
Never heard so much tosh in my life.
have been doing Keto for 2 years and started carnivore on March 17th 2023. I am feeling absolutely amazing. Joint pains are gone, and I no longer need to go to the chiropractor. Indigestion is gone as well. I started doing press-ups, and in the first week, I did 35 per day, which was 5 more than I usually do. I have steadily increased the number every day and did 70 a few days ago! I can't believe it!
What I added was boron, which was suggested by one of the many doctors I follow on RUclips. That took it to another level. I am 67 years young and will never eat vegetables again. No carbs, absolutely no carbs. I have not put sugar in my coffee or tea for at least 40 years.
Another effect of this diet is that the plaque on my teeth has completely gone. After about a week, I could feel it coming off, a very strange sensation. Additionally, I no longer have bleeding gums. I only take thyroxine for my underactive thyroid. I hope to get off of it over the next year on this diet.
Every person I know on keto is also on appetite suppressers. Are you on appetite suppressers?
Also keto/carnivore has basically no fibre and is entirely lacking in a number of necessary vitamins and minerals. How are you making up for that on a carnivore diet?
Odins, I've never heard of people who are on keto taking appetite suppressants. High fat high protein low carb diets are very satieting, which is why they are so effective. As for lacking nutrients, you can still eat salads and greens.
Glossing over protein bio-availability seems like a huge gap in this discussion. If I use a protein source in my diet that is not digestible that means I would need to eat more of it to get the same level in the body right?
Yes, but this discussion was about averages, not the outliers. There are people who struggle more to absorb certain amino acids, but generally having a well balanced whole food diet is enough to make up for those areas of stuggle.
Yes, bioavailability is so important!!! People are so used to not feeling great that they think it doesn't matter.
Do you think taking BCAA supplements would help if you don't have a balanced whole food plant based diet?
Yes, and there’s a Protein Bioavailability Scale for a reason. Also physical activity matters.
How do you know that it's very important? What studies do you have to back that up?
I think this is a very first world centric view.
As a lean man from a third world country, I can tell you I never used to get enough protein by "just eating". Most people's diets here revolve around bread, rice, pasta, cookies, chips, and soda. We only ever eat any type of meat during lunch, and that's not every day, and it's a very low quality source like processed meats or fatty ground beef.
It might be hard to imagine for some, but there are places where having eggs and ham in the morning, or having a bit of any high quality protein source for lunch or dinner is a bit of a luxury. And sure, we have a lot of people who overeat enough of everything to get a lot of protein in their diets, but as soon as you restrict your calories you risk being very low on protein and on many important vitamins, minerals, etc.
When I started working out and tracking calories and macros, I had to put a lot of effort into making sure I hit the 0.8-1.6 grams/kilo they talk about. So all in all, there definitely are good reasons to supplement protein or to pay attention to how much protein you're getting. Especially when you're trying to lose weight and don't have constant affordable access to high quality protein sources.
I live in the USA and am in your exact situation. Chicken? Too expensive. Beef? Even more expensive. Fish? Even MORE even more expensive.
Great interview. I like the part where he says basically if you just eat a healthy diet you will meet your protein needs. See I always thought if you eat a healthy diet for your caloric needs you will be deficient on everything. So it’s good to know if I eat good foods my body will be fine.
It’s also interesting he skipped right over bioavailability. That’s usually a taking point about protein and nutrition in general. Is the bioavailability of protein equal between plants and animal products. If it isn’t how big of a difference is there.
He also does not mention how people who are lower wages get protein in their diet. What are the studies of that?
Watch the whole video. 🤦🏻♂️
He's very charismatic and clearly quite sharp most of his reasoning for lower protein intake is mechanistic and doesn't take into account a multitude of studies that have shown benefits from much higher protein intake then the RDA. Sure, from a mechanistic point of view you could do the math and recommend insanely low protein intakes for weight lifters but real world data just doesn't bear that out at all
What I understood is that as long as you eat the 40 amino acids that are found in both plants and meats, you should be ok. Doesn't matter where is coming from. Also, it makes sense for people in the carnivore diet to be fine because meat has all the 40 amino acids they need to survive, unless they have liver and kidney issues? I wanted him to address ultra process food, but oh well.
@@laurabenavides5444 but it does matter... vegan protein is much less bio available for humans and will not be absorbed as efficiently
@@nimkal not according to what he says. But I am not a nutritionist or dietician, or a doctor. However, I know people that are vegan and they are healthy and physically look great.
@@laurabenavides5444 vegans have tons of mineral and vitamin deficiencies and must supplement to remain healthy. It's not a diet meant for humans.
Bodybuilders and athletes need more protein than he average person, yes. However, most people are eating far, far more protein than they need to, most protein people eat is excreted in urine, that's a basic verifiable fact.
Brilliant. Love this. I need 42g protein apparently, so now I will measure what I am in fact consuming. I suspect it is more. I raised my protein intake a few years ago - I feel better....no more hypoglycemia moments.
yeah, don't just take things as truth because a 'expert' tells you these things. go by feel, and read the studies.
Thanks guys. Thank you for the interview.
This is such a wonderful podcast, instead of having an argument about protein with people I will just forward this to them from now on
I’d love to hear the the balance of Protein with Minerals. That was a brilliant talk, I love Christophers’s presentation style.
Protein is a macro nutrient, minerals are a micro nutrients. So those are two different categories.
Would love more discussion and clarification on specific amino acids in relation to longevity. For example soke research shows specific amino acids are related to anti aging (glycine) whilst others are thought to accelerate aging
I've been participating in Stanford's folding@home project for 15yrs. Folding proteins using distributed computing. Presumably nothing to do with Prof Gardner's work though. This video is very useful on the subject of plant protein balancd. Thanks
Really great and interesting podcast! Do you have one which goes into triggering fat use as a main consumption for energy?
Exactly my question. Thanks for the info!
Hi Ann! We hope this episode was helpful 🙌
This was very useful. I do weight training for muscle gain, non-competing, and I am well aware how much people like me are targeted by sales which may have zero benefit above placebo.
Using his example of rice, if someone does actually eat rice the whole day, he will not get enough protein unless he eats almost 2 kilos of rice in a day because 1 kilo of rice has 27 grams of protein.
Whereas beef has 260 grams of protein in a kilo, therefore one needs to eat just 200 gms of beef in a day to get 52 gms.
I have a feeling he intentionally missed that very important distinction, which would make me think what else he omitted.
You should research Walter Kempner, you can definitely live on just rice
@@bshoults81 right. So eat 1 kg of rice with 2-300 gms of legumes to get a protein equivalent of 200 gm's of beef.
@@bshoults81 and what about the quality? Absorption and assimilation
@@user-id5fo5fv8r 🤡
You mentioned that if you are trying to build muscle through strength-training, you may benefit from an extra ~20g protein on top of the RDA (0.8g/kg body weight) to account for muscle breakdown during exercise followed by muscle repair/growth. Would this only apply on the days you are actively working out or would there be a benefit to consuming an additional 20g every day, regardless of activity?
Probably doesn't matter much, all food you eat kinda gets averaged within a week. So the only difference is overall added amount.
Actually, only sugar can build muscles. Professor Gardner is a nice guy, a smart guy - but once again, the sad reality is that what he knows, how he learned, was trained etc. is outdated data. Science is not static but it seems that with nutrition science - it very much is static. What we know today, 2023, November 28th at the time of this comment, is that we can't use dietary, supplementary, exogenous proteins and amino acids. @resurgem Which means, the statement "if we don't get proteins or AAs, we die" is incorrect. We humans, just like all the other 9 million species on earth, are genetically predisposed to make all the nutrients we need. Yes, the body can convert atmospheric Nitrogen, N2, into the user friendly N3 - so the nitrogen Balance standard for testing is moot null and void - another bit of old science understandings that were more assumptions than actual fact.
Labs are now showing humans can in fact synthesize the so called essential amino acids like Leucine, Lysine, Threonine etc.
Vegans are not lacking any nutrient in their diets. Those who fast for 20, 30, 40, 50 day water fasts are also not lacking any amino acids, or proteins etc. - and are not dying.
The idea that we break down dietary proteins into the amino acids and then the body re employs them to make X - is false, it was stuff of yesteryear, an era where we had no way to really show this, no way to really prove this - and the number one reason for why we could not prove this, 50 years ago, or in the 1940s, the time the 'essential' narrative was born, was because we simply did not have the technology. And guess what, today, 2023, we Still don't have the tech to show exogenous proteins get cleaved, broke down to AAs and then those AAs go somewhere and get rebuilt into new proteins.
In a lab, petri dish dynamics, we have some ideas about proteins and amino acids, but not at all in living cells that exist en vivo in real time, in living organisms. Even tagging and tracking proteins and AAs is poor science lacking in true tech to observe what happens when food is digested.
The idea of dietary proteins is not how the body works. Proteins and AAs are all made in cells on a need to have and use basis, from scratch. This all only happens when fueled, and the fuels are water and sugar. All cells are fueled by sugars either directly or indirectly. Oliver
@@oliverleslie7382 source it up
Daily
I didn't learn anything new, but I really appreciate the ability to make very important information about basic protein and dietary requirements very clear for the general public.
I wish everyone could watch this.
How do you calculate your protein intake? Cause if I measure I get no where near 1.6g of protein per body weight you suggested the average person is probably getting without supplements
@markriddle9749 I'm not sure your question is for me.
I do not calculate or keep track of my protein intake. I eat a very balanced vegan diet. I've been vegan for 55 years, and I don't have any deficiencies.
🌱💚
Here's something new: Professor Gardner is a nice guy, a smart guy - but once again, the sad reality is that what he knows, how he learned, was trained etc. is outdated data. Science is not static but it seems that with nutrition science - it very much is static. What we know today, 2023, November 28th at the time of this comment, is that we can't use dietary, supplementary, exogenous proteins and amino acids. @resurgem Which means, the statement "if we don't get proteins or AAs, we die" is incorrect. We humans, just like all the other 9 million species on earth, are genetically predisposed to make all the nutrients we need. Yes, the body can convert atmospheric Nitrogen, N2, into the user friendly N3 - so the nitrogen Balance standard for testing is moot null and void - another bit of old science understandings that were more assumptions than actual fact.
Labs are now showing humans can in fact synthesize the so called essential amino acids like Leucine, Lysine, Threonine etc.
Vegans are not lacking any nutrient in their diets. Those who fast for 20, 30, 40, 50 day water fasts are also not lacking any amino acids, or proteins etc. - and are not dying.
The idea that we break down dietary proteins into the amino acids and then the body re employs them to make X - is false, it was stuff of yesteryear, an era where we had no way to really show this, no way to really prove this - and the number one reason for why we could not prove this, 50 years ago, or in the 1940s, the time the 'essential' narrative was born, was because we simply did not have the technology. And guess what, today, 2023, we Still don't have the tech to show exogenous proteins get cleaved, broke down to AAs and then those AAs go somewhere and get rebuilt into new proteins.
In a lab, petri dish dynamics, we have some ideas about proteins and amino acids, but not at all in living cells that exist en vivo in real time, in living organisms. Even tagging and tracking proteins and AAs is poor science lacking in true tech to observe what happens when food is digested.
The idea of dietary proteins is not how the body works. Proteins and AAs are all made in cells on a need to have and use basis, from scratch. This all only happens when fueled, and the fuels are water and sugar. All cells are fueled by sugars either directly or indirectly. Oliver
Soooo much fun guys!! I love the attitude, fun studies, great information and final statement! I have eaten so much legumes my whole life. Now I am experimenting with meat and. feel amazing! Also I am not sure about fiber anymore, how important it is. Thank you!
Lol did you even watch the video, what Dr. Gardner is saying shouldn't lead you to change anything in your diet towards more protein, rather stop focussing on protein.
@carlo5442 I guess you didn't get the message that eating a plant-based diet won't give you enough proteins, but too much carbs.
who need too much carbs today? 😅😅
did you watch the video@@frankl2770
@@frankl2770 geezo, there is a nice video right up top here that explains very nicely why almost ANY diet will give you enough proteins. Give it a watch.
@@carlo5442The prof is a converted vegan. Plant eating animals spend alot longer eating than carnivorous animals.
From what I understand the RDA recommendation is meant to be a minimum, not an optimal amount. Secondly the recommendations are substantially below the 1g per pound (2.2g per kilo) recommended by others such as Dr Layman and Dr Lyons amongst others. It would be helpful if there could be an explanation as to why Professor Gardner differs from others who focus on this area. Also as we get older our ability to utilise protein goes down so we need more for that reason. Lastly the protocols recommended by Dr Layman says that in order to trigger the utilisation of the amino acids in protein there needs to be a minimum intake per meal of 20g (if you are younger) so that there is adequate Leucine etc to start the process.
Although there are differences in what experts recommend as a daily requirement (0.8mg/kg vs 1mg/kd vs 1.2mg/kg), virtually all of these experts recognize that most people are eating more than any of these amounts without even trying. So it’s kind of a moot issue unless someone is on a low calorie diet.
Many of the people in the field of nutrition state that a significant number of Americans don't get enough protein. We've been indoctrinated in a society that has warned against animal foods that are the main sources of bioavailable complete proteins.
@@aminreviews2311people try to optimize certain aspects of their body and health. The American average is certainly not a good measurement in this regard
Yep. The internet is full of rich men who think their bank balances show their intelligence.
Interested to hear his thoughts on protein requirements for bodybuilding, as there are numerous studies showing optimum intake exceeding 1.8g/kg (0.8g/lb). However, here he suggests much lower is all they will ever need. These recommendations don't align. (I'm not referring to protein source just volume)
I think he's referring to gen-pop non-lifters who are worried about not getting enough protein for their health. He also says that most people are already eating more than they need and get up to 1.6g/kg.....
But if you watch your calories and get most of them from carbs and fats, chances are you're getting enough for general health, but not ideal amounts for muscle building, imo.
This channel is bent on disproving everything (while selling their own program) and while the food industry is probably overselling protein for non-lifters, some of the clickbaity claims made here are not always helpful either.
As someone stated above, lean protein (as well as lots of fiber) can help with satiety and it's not a bad idea to eat more of that and less pasta and white bread.
So I'm kind of in the same boat, trying to work out the details without diving into the rabbit hole of actually reading through experimental proceedures. I'll drop in some things that are my understanding, in case it helps someone:
Bodybuilding studies get their results simplified into "this number x is best" while the experiment still shows gains for lower volume intake. It's a matter of good gains versus perfect, not of muscle loss vs muscle gain.
There are a lot of studies in this kind of topic that involve a small number of participants. It's just kind of the nature of the field that large participant counts are super difficult to do.
The .8g per kg number sounds like it assumes no active workload going into hypertrophy. I'm not sure of any number that's been speculated to represent the "volume of protein needed to respond to a hypertrophy". That's the number I'll be looking for next.
Ultimately the numbers talking about higher numbers are based on measuring progress, rather than tracing nutrition pathways (such as measuring nitrogen output, like the .8g/kg study). There's both a "this is what happened" kind of truth to that kind of research, but there's also more experimemtal confounds, so it's just not comparable enough to subtract one number from another and begin speculating that this is represents the need when building muscle from hypertrophy.
Then there's the whole "timing" issue, and of other nutrients involved (and possibly becoming confounds). There's also questions like "What triggers does our body use to make decisions on a nutrient pathway when hypertrophy happens?" Does the amount of protein in our gut at the moment matter? Our body is trying to maintain homeostasis.
I don't think this man's input is meant, to be coming from a bodybuilding perspective (i.e. max growth) but more from a general fitness (some growth) perspective. The research he discussed on his own athletes, for example, tracked performance, not muscle growth. Although the numbers don't align, there's still room for each side to have some truth to it.
Bodybuilders are in their own category. They are trying to sculpt their bodies in certain unusual ways. They say that they actually are at their weakest when in top form for a competition, because while the muscles may look good to them - they aren’t really as functional as they would otherwise be.
So you can’t really look at bodybuilder habits as a guide. We do know that high level athletes can and do thrive on plant-based diets, so if they need more protein - no problem getting it from plants. Which is the point. The body doesn’t care whether an amino acid comes from a bean or a chicken; it just cares that the amino acid is there in the pool when needed to construct our own unique proteins.
@@jwoolman595% of top athletes eat meat. Thanks.
Bodybuilders on steroids are likely going to need an abnormal amount of protein;
I think we can safely ignore that as a reference point. Unless you're juiced up.
Loved the quantitative breakdown of the nuances of protein requirements.
After watching this video I watched a video with Don Layman. He was also introduced as the expert in all things protein. It's amazing how contradictory his views are in relationship to this video. How can that be?
The presenters missed 2 big benefits of Protein. Protein is the most satiating macronutrient (substantially more than carbs or fat) which means that when people prioritize it, they can comfortabley consume few calories. And when it is converted to energy, it actually costs a substantial amount of energy. For example, if 1 gram of protein which is supposed to have 4 calories is converted to energy, only about 3 calories will get converted, 1 calorie will burn during this process.
Between eating grilled chicken with salad vs oat porridge with milk and walnuts, definitely porridge with walnuts will give me a sense of satiety, satisfaction and will keep me going for hours. No matter how much chicken I have, I feel it's not enough, I crave chocolates to top it up. The times I focused on protein and reducing carbs as much as possible were the most miserable times of my life, always feeling hungry. So I guess we're all very different.
Imagine eating a huge quantity of whole plant foods, most of which is totally low in calories. Plant based whole foods are so filling and low in calories, there is no comparison to high protein foods from animals. You will fill up, you will get all kinds of vitamins, minerals and polyphenols, plus high amounts of fiber, which you can't get with high protein animal foods. I can't see a comparison. A whole food vegan diet is just incredible. And very yummy to boot😋😋
It bares repeating "we're all very different". There should be a warning label on all dietary podcasts
Yes, but Fat is VERY satiating,,, but, yes, I was thinking the same thing.
oat porridge with milk and walnuts... I'd just rather eat cement.
Cereals are the worst kind of food there is, full of glyphosate, phytic acid, lectins and all kind of anti-nutrients that causes inflammation, which over time will give insulin resistance, and with the added carbs from the starch it contains it's a sure way to diabetes and feeling hungry all the time. When I gave up cereals I felt so much better and my hunger went away. Nuts have the same problem with lectins, so you have to put them in water for a day then dry slowly, and eat them more rare. I always avoid nuts because of bloating, constipation, rising my insulin and so on. Plants can be good but not eating them regularly, otherwise you don't give your body enough time to eliminate the toxins from plants (which are a lot).
With a protein (and fat) diet, mostly animal, I eat less because I feel full, I don't feel hungry, I don't count calories, and I feel full of energy. Many years of vegetarian and even vegan was just worse for me. Maybe it works for others. And fiber is just garbage in your body, it's always causing more constipation. The humans stopped digesting cellulose a long long time ago, why is this garbage always recommended?
He is simplifying metabolism. It's not only about input and output. Most (chemical) reaction in living matter are in a certain equilibrium. What this means is that eating a surplus of protein shifts this equilibrium in favor of growing muscles. It improves the speed at which muscle grows. Even if not all protein is converted to muscle. This has been broadly proved in many studies in the last few years and results are very conclusive.
Of course there are always some side effects, but in this case they don't seem to be really harmful if you don't overdo it.
Also, plant protein is NOT the same as animal protein. The composition of "letters" is vastly different. Needless to say, animal sources have a more useful composition for human needs. In order to get the same benefit, you need to eat a larger amount of plant protein and to optimize, you need to make very specific combinations of food. If you eat whole foods, this problem is even worse. You would have to eat a lot of plant food, and with that comes a lot of calories from starches and fats. Eating lean meats (or egg whites or whey protein) gets you all the protein with far fewer calories.
All in all, too much simplification is not ideal.
Good comment - 12% protein means you have to spend 88% of the carbs / fat that you ate with it. I think I heard that animal protein is twice as available, which means even without eating 'lean' sources you will still do twice as well protein / total calorie as with plants. I suspect people in good metabolic order will have no problem with the plant ratio. But for people that have to reverse their decline the extra carbs / fat might be too much to handle.
Thank you for the interview - informative, fun and such an amazing guest. I hope his voice gets through the hype and buzz around alchemic diets which sometimes remind of religions 😅.
GREAT STUFF! as a health coach and personal trainer here in nyc for 25 years I always joked Protein BROTEEN! THE SCAM
OF THE CENTURY! everyone is always getting way too much...A coach told me you probably need 1 gram per Lean body weight in KGS!!!! not pounds !Very glad to hear from Christopher...I agree wholeheartedly...Btw Im 205 lbs and I rarely feel I need more then 100 grams per day...and I feel great and have plenty of muscle:)
I thinknits not possible to say ppl need x grams. It totally depends on the circumstances. All these attempts to downplay the protien metabolism and skeletal muscle health seems contrarian for its own sake. I bet he wrote a book.
However, like energy drinks, many ppl consume them for reasons not grounded in science.
was brought up on eating carbs and vegeteables and continued doing that into my adult life which then also turned into somewhat low fat diet (a lot of lean white meat), until it became unstustainable, couple years ago made red meat the staple of my diet (with small sides of veggies and fermented foods) and noticed almost an instant change, no more brain fog, heartburn, indigestion, flatulance, energy crashes or need for afteroon naps. Introducing more fat into my died on it's own made a massive difference to my cognitive perfomance. Still having carbs and veggies but sparingly and with purpose, to either relax and fall asleep better (starchy stuff) or improve performance when training (fruits and grains).
Well said. Saved me some writing. The recommendations overlook glycemic index. If protein is being converted to carbs that slows the metabolism of the foods. He vilifies saturated fat yet up to a certain proportion in the diet it isn't harmful. My criticism is that he oversimplifies a subject that for a portion of the population can be incredibly complex achieving the balance of satiety and proper nutrition.
Great video thank you. I hear so many RD's, MD's, PHD's, MD PHD's and institutions suggesting widely contrasting amounts of protein.. One example is the American College of Sports Medicine recommends that endurance athletes consume at least 1.2-2.0 grams of protein per kilogram of body weight per day. I think Dr. Attia recommends up to 2 grams per pound of bodyweight. I'm just confused especially when it comes to the older male competitive endurance athlete. Not Enough, To Much, Don't worry about it ;-) LOL I do like the don't worry about it so much and just make sure to eat high quality foods.
Surprisingly never mentions mushrooms. I'm not vegan or vegetarian, but mushrooms having complete proteins in a fairly balanced distribution of essential amino acids are another key food in those diets. And cheap, one can take straw and use mushrooms to convert to protein. One 33 lb straw bale can convert to hundreds and hundreds of dollars worth of mushrooms. Unlike nuts, mushroom allergies are rare.
Professor Gardner is packed full of informational nutrition... a veritable legume of academia.
XD
Thank you, Prof. Gardner. Your talk was eye-opening! It's plant based nutrition for me from now on. Bless you.
Great information , thank you❤️.
This might look valid on paper and in lab experiments, but certainly is not in real life. I lift since I was 14 and for the first 20 years (so until I was 34) I did not take any supplements, just real food. I had a protein rich diet though and I surely had a good appetite. Never got heavier than 80-82 kg. At 34 I started taking 1-3 cups/day of whey and casein protein over my regular diet because I calculated how much protein I ate and most of the time it did not reach the recommended 160g based on my goal weight. And then boom, I got up to 90kg in a year and in top of that I got a bit leaner. No wonder that guys over 100-120kg eat over 200-220g a day. You gotta maintain that mass somehow and I think a lot of the protein you eat is actually burned for energy. If the zoot suit guys were twigboys who burned all the protein they ate this nitrogen in and out balance gives such a huge bias on recommended protein intake like the distance from here to the Moon. That experiment doesn't tell anything about what happens with the protein after they ingested it and I think its a huge mistake.
Ronnie Coleman ate nearly 3 kg of chicken breasts a day and he was 'only' 135kg. He surely knew from his own experience very well how much protein he exactly needed to eat, because his body fat was below 1%. You can't do that if you overeat by a gram.
It is his experience but not science. So we can't follow him.
@@R.R.Brahma LOL you say this as if science produced nothing but undeniable facts and the experience of 80 years of bodybuilding was nothing (not to mention that bodybuilding has a lot of scientific background back up by studies and evidence as well). But you can trust whatever you want of course, it's your life.
To be fair you are looking at this from a super fit body builders perspective. Most of us are just normal people who just want to be healthy and not over weight.
@@recumbentrocks2929 Not necessarily a bodybuilders perspective, I used that as an example of one of the extremes (and the twigboy as the other extreme end of the spectrum). I'm just pointing out the flaws in this simplistic thinking, which suggests that people don't need to change their diet (and their lifestyle) to eat 'enough' protein, while generally people (especially in the US) eat too much carbs, too little protein, and from the latter not enough variety.
Ronnie Coleman wasn’t below 1% BF lol..
This evidence based information is wonderfully explicit. Beautifully explained. So great to have a person on your expertise confirming individuals are different. We need to learn to listen to our bodies eat more when you need it eat less when you do less, consider what you eat when you are getting old. It's not difficult. Thanks for this!!!
The evidence? What evidence? This is ALL THEORY. "Evidence" is when you put your THEORY to the test and yield repeatable results.
Where are the top vegan athletes who TRAINED as a vegan to achieve physiologic excellence? Sure, there are a FEW post-success vegans.
Show me someone in peak human form who has been strictly vegan for longer than five years and THAT would be "evidence".
7:00 Brilliant way of putting what Professor Christopher had just said about proteins!
Love this and the history is great. I am a special case so cannot be sanguine about aattaining 70g per day (I weigh 70kg) because I eat one meal per day and am vegan. It is not easy but doable. Thanks
I didn't start to keep muscle tone, or recover from chronic depression and bronchitis until I started eating animal sources of food
@Feed_Bleed_Read I started eating omnivorously at 37. I am now 64 and all my allergies are gone, I have no more chronic bronchitis and I am healthy as an ox. I teach and perform as a dancer and work on a farm. Build dry walls lifting rocks weighing 100s k and have a vital drive for life. I don't see a problem.
I'm not a PHD at Stanford but there are several key points he has omitted here.
Well dont keep us in the dark... share your wisdom.
There is a video in What I've Learned diacussing whether a protein is a protein highliting the diaas index
Heya, I'd be interested to hear more. Can you point out what was missed out so that I can search for it.
Every protein totally broken down to the aminoacids level so that the body reconstructs all needed protein is not alway true, sometimes in fact looks like reaching down to peptides is enough, if not creatine would never work for instance, well, here follows the video: ruclips.net/video/hJNF2_dCWkg/видео.html
Lol oh ok
10 years of plant based diet and have not worried about protein since I started. it is a blessing to hear this talk.
Are you gay?
Amazing! I worried at the beginning. I get easily 90 gr. If I focus on it I can get much much more without problem. Btw I just focus a bit on that because I'm going to the gym
Been Vegetarian since 1985 under The diet based on The Bhagavad Gita Ancient Vedic Knowledge.
Also The Torah has same teaching Genesis Chapter 1.
@ferrinheight Plant based for the win ! ! !
@@jessedeane6036you’ve only read parts of the Bible lol
Preamble: I eat fruits/veggies, legumes and meat in prodigious amounts to hit my macros for many years now.
Let's run some calculations if I tried to get my daily protein ONLY from legumes.
I'm a 90kg male, on a 0.5% bg cut per week, which puts my calorie target at about 2100 kcals/day. My "definitely safe for a cut" target for protein is 90*2=180g of protein and the "eh, you're getting low" is 90*1.6= 144g. So 144-190g of protein in 2100kcal.
Running the numbers with beans:
347kcal for for 21g of protein. So in order to get my top target I need to eat 180/21*347=2.974 kcal a day. This is already 800+ kcal over my target. My low target is 144/21*347=2379kcal, which is STILL over my calorie target. Did I mention 0.5%/week is considered a low number? People cut with 1% all the time.
My combination of fruits/veggies/legumes on a daily basis gets my carbs/fiber in order while getting some protein in (unlike bread/pasta). But in order to get both calorie and protein targets right, I need a relatively clean source of protein. And that is for me chicken and other lean cuts of meat/fish. Low-fat greek yogurt, some eggs etc. No, getting fed protein powder is not a viable option long-term or on a cut.
Your bodyweight, muscle mass, age and physical activity must have influences on your personal daily amount. As well as genes, enzyme levels and gut health. A comprehensive coverage, well worth the time.
At 14:00 - the subjects of the study to determine protein RDA were young men, so the protein requirements of children, women, older adults, pregnant women and the elderly were not taken into account for protein requirements.Also, some people can’t properly synthesize all the amino acids that they should.
The explanation of the daily requirements of protein, whether from animal or plant sources, using the srabble analogy, was wonderfully informative. The recapping was brillliant. Many thanks !
I have also read that the body does store excess amino acids in the intestines if you eat more protein than you need. I wish this guy would comment on more opposing studies to paint a better picture of existing research.
It's called the "free amino-acid pool" and it is used in the protein turnover, which is basic biology. Gardner is spreading misinformation for some unknown reason, which is saddening coming from a scientist.
In my experience eating more protein makes it easier to lose fat, because I am full with less calories.
Sure protein can also be converted into full, but this aspect was unfortunatly not addressed.
This is exactly what I find as well. I'm not sure if it's the lower % carbs or the higher % protein or a combo of the two, but by cutting carbs & eating more protein I am simply less hungry, and for many that is the biggest problem to overcome.
@@pa-mo Same. Exactly this. Although generally foods high in fats (healthy fats) provide much more feeling of fullness.
Agreed! 100g of pasta equals 360kcal, 100g of chicken breast is around 100kcal. You do the math....
I'd rather eat 200g of lean meat than 80g of pasta to get full. So you don't necessarily have to worry about not getting enough protein in your diet, but it CAN help, calories being equal!
If you just slap a protein bar ON TOP of your regular junk diet....it's not going to help.
Professor Gardner is a nice guy, a smart guy - but once again, the sad reality is that what he knows, how he learned, was trained etc. is outdated data. Science is not static but it seems that with nutrition science - it very much is static. What we know today, 2023, November 28th at the time of this comment, is that we can't use dietary, supplementary, exogenous proteins and amino acids. @resurgem Which means, the statement "if we don't get proteins or AAs, we die" is incorrect. We humans, just like all the other 9 million species on earth, are genetically predisposed to make all the nutrients we need. Yes, the body can convert atmospheric Nitrogen, N2, into the user friendly N3 - so the nitrogen Balance standard for testing is moot null and void - another bit of old science understandings that were more assumptions than actual fact.
Labs are now showing humans can in fact synthesize the so called essential amino acids like Leucine, Lysine, Threonine etc.
Vegans are not lacking any nutrient in their diets. Those who fast for 20, 30, 40, 50 day water fasts are also not lacking any amino acids, or proteins etc. - and are not dying.
The idea that we break down dietary proteins into the amino acids and then the body re employs them to make X - is false, it was stuff of yesteryear, an era where we had no way to really show this, no way to really prove this - and the number one reason for why we could not prove this, 50 years ago, or in the 1940s, the time the 'essential' narrative was born, was because we simply did not have the technology. And guess what, today, 2023, we Still don't have the tech to show exogenous proteins get cleaved, broke down to AAs and then those AAs go somewhere and get rebuilt into new proteins.
In a lab, petri dish dynamics, we have some ideas about proteins and amino acids, but not at all in living cells that exist en vivo in real time, in living organisms. Even tagging and tracking proteins and AAs is poor science lacking in true tech to observe what happens when food is digested.
The idea of dietary proteins is not how the body works. Proteins and AAs are all made in cells on a need to have and use basis, from scratch. This all only happens when fueled, and the fuels are water and sugar. All cells are fueled by sugars either directly or indirectly. Oliver
@@oliverleslie7382You need friends, Oliver.
Brilliant. TBF other doctors and nutrition scientists have tried saying same for yrs. Always look at cited studies (esp funding sources) by experts and influencers. True objective source like Prof Gardner now rare. Time to move past division/labels to good science incl re/testing for well-being over profit? PS just subscribed.
I'm glad you tube recommended me this video tonight. I had spent the last three days researching high protein foods and recipes. And preparing a shopping list of items I don't usually buy. Because all the weight loss videos I watched over the last week recommended that I triple the amount of protein this video recommends. So thanks for saving me a pile of money that I was going to spend tomorrow. Guess I'll just go back to water fasting and exercising more to lose weight.
I had severe back pain which didn't get somewhat better until I started taking collagen.