Get Protein Right, Avoid Dying 6.4 Years Too Early
Brad Stanfield
Nov 14, 2024
Mindsip insights from this episode:
Increase protein intake to ensure adequate leucine on plant-based diet
When following a plant-based diet, you may need to eat more total protein to get enough of the critical amino acid leucine for muscle building.
Target 1.6 grams of protein per kilogram for muscle and longevity
The ideal daily protein target for both muscle building and longevity is likely 1.6 grams of protein per kilogram of lean body weight.
Minimize protein intake to enhance lifespan and health
Studies in mice found they lived longer and stayed healthier when they minimized protein intake, an effect linked to reducing activation of the mTOR pathway.
Consume high protein diets without fear for kidney or bone health
There is a lack of scientific evidence linking higher dietary protein intakes to adverse kidney or bone health outcomes in healthy individuals.
Prioritize total daily protein intake over timing for muscle growth
The total amount of protein you eat each day matters far more for muscle building than the specific timing of when you eat it.
Consume large protein meals for enhanced muscle growth
A new study found that consuming 100 grams of protein in one meal led to a more prolonged muscle-building response than a 25-gram serving.
Debunk myths: Soy protein does not impact hormone levels
Solid evidence shows that soy protein does not negatively affect testosterone or estrogen levels in men, contrary to common social media claims.
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