I joined Simon Hill to update our previous podcast episode on protein and to tackle some claims made by the likes of Peter Attia, Layne Norton, and Rhonda Patrick. In this episode, we aim to provide clarity on how much protein we really need, what the best sources are for building muscle, and how to choose protein sources that are best for promoting longevity.
Here’s what we cover:
- The optimal protein range for strength, muscle and longevity, typically 1.2 to 1.6 g/kg
- Whether animal protein provides any advantage over plant protein
- Why training drives progress more than protein alone
- Findings from large population studies linking plant protein to lower disease risk
- The Andrea Glenn study on protein density, plant-to-animal ratio and heart health
- The truth about IGF-1 and mTOR, and why protein intake from plants is not a concern
- How to meet optimal protein needs on a plant-predominant or fully plant-based diet
- Environmental data showing why plant protein is better for the planet
- Common misconceptions about eggs, choline and nutrient adequacy
- The real story behind heavy metals in protein powders and how to choose safe options
You can listen to the full episode on your favourite podcasting app or watch the full video on YouTube below:
Dr. Matthew Nagra is a Naturopathic Doctor in Vancouver who is passionate about evidence-based nutrition and medicine. In addition to his online and public speaking work, he employs a wide range lifestyle interventions, including plant-based nutrition, as well as physical therapies in his practice to help his patients prevent or recover from chronic illnesses and physical injuries. Holding a Plant-Based Nutrition Certification from Cornell University and the T. Colin Campbell Center for Nutrition Studies, he has penned several articles on the topic, underlining his specialized training in nutrition.