How Much Protein Do We Need? | Drs Stuart Phillips and Christopher Gardner | The Proof Podcast EP228

In Episode 228, I sit down with Dr Stuart Phillips and Dr Christopher Gardner for a discourse on how much protein we really need. 👇 Visit The Proof website for supporting studies and the full show notes 👇 https://theproof.com/podcast/ There is ongoing conversation about protein requirements across all eating patterns, with this contentious topic often sparking debate on social media. With protein regularly used as a marketing tool or to push an agenda, many online sources are diluted and separated from the evidence. Dr Gardner and Dr Phillips – both from different fields – have recently taken varying stances on protein, engaging in a Twitter dialogue. In this episode, we bring both of their informed perspectives to the table, and ask: how much do their opinions really differ? Christopher Gardner, PhD is the Rehnborg Farquhar Professor of Medicine at Stanford, the Director of Stanford Prevention Research Center’s (SPRC) Nutrition Studies Group, and the Director of the SPRC Postdoctoral Research Fellow Training Program. For the past decade, his primary research focus has been RCT in nutrition, and in recent years his focus has shifted to food systems as a whole and helping individuals make healthful improvements through motivators including social justice and animal rights, and their relationship with food. Professor Stuart Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health in Aging, and a Professor in Kinesiology and Graduate Faculty in the School of Medicine at McMaster University. With a prolific academic career and research focused on the impact of nutrition and exercise, Dr Phillips is highly established and widely respected in his field. In this episode we consider a range of factors that may affect protein needs, with both guests offering their own insights. We discuss nitrogen balance, lack of protein vs lack of exercise, and protein restriction. We also cover protein quality, satiety, and environmental considerations. Recommended daily intake (RDA) is a key factor in this conversation, with discussion points including its definition, the studies used to inform it, and whether you should eat above it. Specifically, we discuss: 0:00 Intro 3:13 Analyzing the RDA for Protein 17:36 What is Optimal? 22:25 Dr. Gardner’s Approach to Protein 33:38 Aging & Muscle Preservation 38:32 How much is TOO much? 44:21 Plant Protein 56:54 Environmental Concerns 1:01:52 Satiety 1:07:24 Outro Whether you’re torn on protein requirements or convinced on a certain viewpoint, this conversation will make for an interesting listen. I hope you learn something and feel more confident in your views. Connect with Dr Christopher Gardner: • Twitter:   / gardnerphd   Connect with Dr Stuart Phillips: • Faculty page: https://www.science.mcmaster.ca/kines... • Instagram:   / mackinprof   • Twitter:   / mackinprof   • Facebook:   / smpph.d   The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit http://theproof.com/friends Enjoy, friends. Simon Additional resources, supporting studies • Hannah Ritchie and Max Roser (2020) - "Environmental Impacts of Food Production". Published online at org: https://ourworldindata.org/environmen... • Increasing the protein content of meals and its effect on daily energy intake • PMID: [21272705] https://pubmed.ncbi.nlm.nih.gov/21272705 • 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 PMID: 30726996 • Perspective: The Public Health Case for Modernizing the Definition of Protein Quality • PMID: [31066877] https://pubmed.ncbi.nlm.nih.gov/31066877 ==== Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit https://theproof.com/friends/. • The Proof with Simon Hill - https://theproof.com/podcast/ • Book: The Proof is in the Plants - https://theproof.com/book/ • Apple Podcast - https://podcasts.apple.com/gb/podcast... • Spotify - https://open.spotify.com/show/7bAIJCV... • Instagram -   / theproof   • Twitter -   / theproof   • Facebook -   / theproofwithsimonhill   • Two week meal plan - https://theproof.com/mealplan/ • Plant Performance - https://theproof.com/plant-performance/ • Use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends.