plantbasedprotein

Protein, along with fat and carbohydrates, make up one of three basic macronutrients of the human diet. Yet for something so fundamental, a lot of confusion exists around protein. What's the best kind? How much do you need? When should you eat it?

Here to clear up some of that confusion is Don Layman, professor emeritus of nutrition and one of the world's foremost researchers on the subject of dietary protein. Today on the show, Don explains why animal-based proteins are superior to plant-based proteins, why he thinks collagen is worthless, how much protein you really need to consume and whether it depends on your activity level and age, what happens when kids don't get enough protein, the optimal times of day to eat protein, who needs to consume protein right after a workout and who doesn't, and whether you can get enough protein in your diet if you do intermittent fasting. We end our conversation with why Don thinks increasing protein consumption can be the most effective way to lose weight.

Resources Related to the Podcast

• AoM Article: Chugging Your Protein — It’s Whey Easier Than You Think
• AoM Article: How Much Protein Do You REALLY Need?
• AoM Article: How to Finally Nail Your Pre- and Post-Workout Nutrition
• Protein leverage hypothesis
• Forever Strong: A New, Science-Based Strategy for Aging Well

Connect With Donald Layman

• Don on X
• Metabolic Transformation website
• Don's faculty page

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.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

03:02 - Quickfire questions

04:19 - What is protein?

08:07 - Can our bodies make the proteins we need?

08:37 - The mechanism for our bodies creating amino acids.

09:33 - What is an essential amino acid?

10:45 - Crazy study Stanford scientists did to find the Estimated Average Requirement of protein.

15:24 - How much protein should we consume?

18:15  - How much protein do we already consume?

23:02 - Can our bodies store protein?

24:02 - What happens to excess protein in our bodies?

24:51 - Protein Scam Alert!

25:28 - Stanford Study: Does the type of protein we consume affect physical performance?

28:15 - Protein requirements for kids and pregnant women.

31:05 - What is Amino Acid Distribution?

33:03 - Are plants missing certain amino acids?

33:47 - How is AAD like the game of Scrabble?

38:30 - What is the healthiest source of protein?

38:41 - Dr. Gardner’s case for changing the way we define “protein quality” in the US

41:33 - Jonathan’s summary

43:59 - Goodbyes 

44:42 - Outro  

Episode transcripts are available here.

Follow Chris: https://twitter.com/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
• Diet for a Small Planet by Frances Moore Lappé
• Perspective: The Public Health Case for Modernizing the Definition of Protein Quality

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Is there a nutrition topic you’d like us to cover? Get in touch, and we’ll do our best to cover it. 

For full show notes, resources mentioned, and transcripts, go to: www.drmindypelz.com/ep160/.

To enroll in Dr. Mindy's Fasting membership, go to: resetacademy.drmindypelz.com.

In this episode, we dive into what is so special about sprouts. Plus, we chat about amino acids, proteins, and how to break a fast using sprouts. 

Doug Evans is an early pioneer in the natural food industry. In 2002 he co-founded Organic Avenue, one of the first exclusively raw, organic, and plant-based retail chains in the country. He then created and founded Juicero, the first fresh, farm-to-glass automatic cold-press juicer, with the mission of bringing more fresh produce to the home. Doug lives in the Mojave Desert at Wonder Valley Hot Springs. Doug wrote The Sprout Book in an effort to teach people about the power of sprouts and has written a transformative plan for sprouting. He's revolutionizing gardening and growing your own food right in your kitchen in an affordable and accessible way. His mission in life is to help people learn how to grow and eat the most nutritious food on the planet, sprouts.

Please see our medical disclaimer.

Curious to know how a vegan can lose weight with Slimming World? We are too.

Clare's signed up to Cancer Research's VegPledge to do the whole of November plant-based. Tons of our listeners have given us tips on where and how to start.

Share your Slimming World vegan-friendly recipes with us on instagram.com/slimmingworldpodcast or email us slimmingworldpodcast@gmail.com

Presented by Clare Freeman and Anna Mangan. Produced by ASFB Productions.