proteinsources

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health. 

Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more. 

These are evidence-backed tips to help you live and eat healthier.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

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

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Timecodes:

00:00 Introduction 

01:57 Snacking

8:44 Ultra-processed foods

14:58 Organic food

21:00 Fermented foods

28:47 Protein

Snacking 

https://zoe.com/learn/podcast-how-snacking-impacts-your-health 

Ultra-processed foods

https://zoe.com/learn/podcast-ultra-processed-food

Organic food 

https://zoe.com/learn/podcast-the-truth-about-organic-food

Fermented foods

https://zoe.com/learn/podcast-fermented-foods-gut-health 

Protein

https://zoe.com/learn/podcast-should-i-eat-more-protein 

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 

Episode transcripts are available here.

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.