Protein vs. Plants: The 50g-a-Meal Biohacking Rule

Dave Asprey

Aug 1, 2025

Episode description

Getting 50 grams of protein per meal may be the single most underrated biohacking protein strategy for muscle growth, metabolism, and longevity. In this episode, you’ll discover why animal protein vs vegan is not a fair match biologically, how hitting the leucine threshold activates mTOR for longevity, and why muscle is the most overlooked organ of aging. This is must-listen content for anyone optimizing human performance, hacking metabolism, or reversing muscle loss with food.

Host Dave Asprey is joined by Dr. Gabrielle Lyon, a pioneer in Muscle-Centric Medicine®, functional medicine expert, and top authority on clinical nutrition for longevity. Trained by protein researcher Dr. Donald Layman, she brings decades of expertise on how to use high-protein diets, amino acid science, and functional medicine to radically improve healthspan and brain optimization. Dr. Lyon works with everyone from special operators to aging patients, making her one of the most trusted voices in anti-aging diet strategies.

Watch this channel on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

You’ll learn:

• Why 50g of protein per meal matters more than total daily intake

• How mTOR and longevity are misunderstood in mainstream nutrition

• Why protein vs plant protein debates ignore hard biological data

• How leucine thresholds determine muscle activation

• Why fasting and protein cycling beats low-protein veganism

• How ketosis and protein intake impact metabolic health

• Why many on a vegan diet experience sleep issues, hormone crashes, and reduced resilience

• How functional medicine podcasts like this one reveal the truth about aging and muscle loss

• What happens clinically when patients switch to a high-protein diet

• How to use supplements, nootropics, and protein hacks to enhance neuroplasticity, mitochondrial energy, and total body performance

If you’ve ever asked “what’s the best protein for muscle growth?” or “how does protein affect metabolism in aging?”, this episode gives you evidence-based answers from the front lines of clinical nutrition.

Episode description

Watch this channel on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

You’ll learn:

• Why 50g of protein per meal matters more than total daily intake

• How mTOR and longevity are misunderstood in mainstream nutrition

• Why protein vs plant protein debates ignore hard biological data

• How leucine thresholds determine muscle activation

• Why fasting and protein cycling beats low-protein veganism

• How ketosis and protein intake impact metabolic health

• Why many on a vegan diet experience sleep issues, hormone crashes, and reduced resilience

• How functional medicine podcasts like this one reveal the truth about aging and muscle loss

• What happens clinically when patients switch to a high-protein diet

• How to use supplements, nootropics, and protein hacks to enhance neuroplasticity, mitochondrial energy, and total body performance

Mindsip insights from this episode:

Prioritize animal protein for effective muscle stimulation

You would need to eat about six cups of quinoa, a calorically devastating amount, to get the same muscle-stimulating leucine as one small chicken breast.

#muscle

#protein

Limit carbohydrates to control mTOR activation

Problematic systemic mTOR activation is driven more by insulin from excess carbohydrates than by leucine from dietary protein, as mTOR stimulation is tissue-specific.

#glucose

#mTOR

Aim for 50 grams of high-quality protein per meal to combat anabolic resistance

Aim for 50 grams of high-quality animal protein per meal, regardless of your body weight, to overcome the age-related decline in protein sensitivity known as anabolic resistance.

#aging

#protein

Combine collagen protein with muscle meat for optimal nutrition

Combining collagen protein with skeletal muscle meat is clinically beneficial as it mimics the nutrient profile of eating the whole animal.

#collagen

#protein

Incorporate Fatty15 to slow biological aging

The supplement Fatty15 contains C15, the first essential fatty acid discovered in 90 years, which is claimed to slow biological aging by strengthening cell membranes.

#biological-age

#C15

Address dental health and bone density in vegan patients

From a clinical perspective, vegan and vegetarian patients often present as the sickest group, with the worst dental health, lowest bone density, and least resilience.

#bones

#dental-health

Cycle diet between high protein and ketogenic for postmenopausal women

Postmenopausal women may benefit from cycling their diet by focusing on high protein for one month and then switching to a higher-fat, ketogenic diet the next to improve compliance and results.

#menopause

#nutrition

Reduce carbohydrate intake during perimenopause for better glucose management

Women should consider reducing carbohydrate intake during perimenopause, as declining estrogen levels impair the body's ability to manage glucose.

#glucose

#perimenopause

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