As someone who lifts weights, I agree with most of what she says with the exception of increased requirements. You can eat whenever you want within a caloric range that is good for you and none of it really matters with timing for the average person. And, extra protein intake beyond bodily needs is wasted. But I could not get much stronger and concomitantly bigger from whole foods alone without eating beyond my caloric requirements. In other words, as a vegetarian, I had to overeat. With a greek yogurt/whey protein shake, or vegan powder my gains have been noticeable with an extra easy 50 grams a day. At 90-100 grams of protein a day, I could not get much stronger or bigger muscles. Within 2 months of supplementing with a 50 grams of extra protein, it was like a switch flipped. I found that I need to between 120 grams at low end and 170 at high end grams of protein a day. But I try to get most of it from whole foods and supplement the rest.
Same for me. Have been training without protein shakes for 6 years, and in the last few months I started taking them I see significant improvement in both strength, muscle size and pump when training. I dont like to take supplements, but I have to be honest, and whey shakes work for me to build muscle, its very obvious, and I was eating a lot of protein before from whole foods.
I wasn’t convinced I was getting enough protein on my vegetarian diet, so started protein shakes a few months ago. I HATE that weird after-taste of protein shakes, so after looking around have discovered the Organic Protein Company. The protein levels aren’t up there, but they also aren’t super sweet , flavourings are natural and not stuffed full of the dubious ingredients of UPFs. Would recommend to anyone who wants to avoid UPFs or find other protein powders too sweet or fake flavoured. Some reviews find the flavours too subtle, I boost the vanilla one with added vanilla and choc one with a tsp of cacao. If you’re low sugar like me, check the nutritional info as the banana one tastes amazing, but is higher in sugars. Better blended vs shaken, perhaps due to lacking emulsifiers etc.
So, in the middle of a podcast which has told me supplements are unregulated and my body has evolved to better absorb nutrients from food, you advertise a supplement which was created by scientists to replace veggies!!🤔 🤔 🤦♀️
I thought this was hypocritical too. So, I went to the site to find out more about Daily 30. It is not a supplement and is not highly processed like supplements or protein powders. It is processed, but it is more like a dried seasoning or salad topper that can be added to other foods. From the descriptions and pictures, it looks like there are chunks of plants and whole seeds in it, kind of like granola. I do not think I need to purchase something like this from them as I believe I do pretty well in this area personally, but for people who want extra help reaching 30 plants a day or more fiber in their diets, this might be an option that is better than the using highly processed protein powders or other supplements.
It would be far more beneficial if there was a discussion between guests with differing views on protein intake. They should back up their views based on research. This would give us the opportunity to asses the arguments rather than just listening to one point of view.
@@chriscarpunky If the agencies specify the 0.8gr/kg as the MINIMUM amount as you said then I think everybody will agree (by everybody I mean many protein scientists out there). The problem is the agencies specifies it as the RECOMMENDED amount, and this has been criticized by many protein scientists such as Dr. Stuart Phillips, Layne Norton PhD, etc. on top of my head.
You can tell the difference between someone trying to spread truth and someone trying to spread a message. A person attempting to spread the truth will admit uncertainty and say things like the 'the best evidence collected so far suggests" a person trying to spread a message will simply tell you what to think. I personally enjoy being told the truth to the best of someone's ability rather than being told what to think.
These protein numbers are for sedentary people. Someone who exercises daily and rigorously requires more than someone who doesn't! I've seen . 75 to over a gram per pound of bodyweight
There's also protein in the veggies and it counts like all other protein sources despite the best efforts of "big protein" and all these "fitness" bodybuilding types to make you believe otherwise.
It doesn't quite (probably 20-25g), but it's also not very high in calories so you can add to it or treat it as part of a 4-5 meal a day plan (I prefer smaller, more frequent meals to keep energy level steady) or modify it with a side (e.g. yogurt) to up the protein a bit.
@@zivzulander that's a really decent amount of beans if you want to somehow get the number up to 25. Anyway, I'm vegetarian , i usually eat two times a day and work out quite a lot. Considering that I should strive for at least 1-.1.2 grams of protein per kg it. Isn't that easy to achieve
@@СемёнЖибицкийmany bean/legume types (lentils, chickpeas, kidney beans) are easily 12-14g per cooked cup, which is filling but not a massive quantity, and which added to 12g (2x 6g) in eggs already puts you in that ballpark of ~25g. Or you do half the amount of soybeans (edamame, tempeh, tofu) which is a very rich source of protein. A tofu or tempeh scramble with beans is quite good on both taste and protein fronts. 😋 Very filling.
Zoe has had a few very iffy takes, but this one takes the protein biscuit. Sweeping generalizations about protein requirements that are not supported by evidence, appeal to nature fallacy, inaccurate statements about the amount of bioavailable protein in some plant foods... If the whole message was that you don't really NEED to have protein bars or drink protein shakes to meet your daily protein goals, or that you should look at the label of a protein bar or powder to see if it has too many calories or sugar (there are many that don't), then I would agree, but it gets lost in silly generalizations and scaremongering that's unworthy of a channel that purports to inform.
Agreed. I think Federica dismissed needing higher protein as only for top athletes. But you need more protein if you are trying to build muscle. And they've said in previous podcasts that we all need to be building more muscle. Particularly those of us that are getting older. Without that extra protein any heavy lifting you put in at the gym will go to waste, in fact you might even lose muscle. Also, while whey protein is processed it's no more processed than say cheese. And counter to her claim, it is something you can make at home, without specialised equipment, if you have the time.
Right? My protein supplement is literally just whey protein isolate with zero flavour or sugar added. Hardly seems like a health risk. I throw it in a fruit and green smoothie and I’m pretty sure it’s a net benefit to my health.
As one ages, protein need increases. This is because aging can lead to muscle loss, and protein is essential for maintaining muscle mass and strength. Older adults should aim for about 0.5 to 0.7 grams of protein per pound of body weight each day. For example, if you weigh 150 pounds, you should aim for about 75 to 105 grams of protein daily.
1 to 1.5 grams per Kg of bodyweight for all the billion people from every other country except the U.S.A (and myanmar, but i don't think these guys watch nutrition podcasts on youtube.)
Dr Brad Stanfield recommends 1.6x body weight per day. For me as a guy of 6ft tall, 75kg that is 120g protein per day. That feels about right, especially doing a gym visit or a run a few times per week.
There’s a little bit of misinformation here. An egg has only 6G of protein, so two would be 12. A quarter cup of butter beans is about 5 G. So that meal as stated isn’t 30G, it’s 1/2 that. Many of us eat two meals a day, utilizing plants and some animal protein. It’s difficult to get to 60+ G of protein without an added protein drink.
@@dczech4138agreed. You'd have to be deliberately excluding a lot of protein sources or heavily calorie cutting (if your two meals a day total less than ~1,600-2,000 calories, then you basically aren't giving yourself adequate nutrition to (re)build muscle - you are dieting/cutting). Tempeh, seitan, tofu, beans, seeds, nuts, and quinoa are good sources, to name a few plant sources. Greek yogurt, fish, beef, chicken, goat, lamb, etc are all pretty protein rich per calorie if you go low fat/lean options. I also think people *can* overestimate protein need, not realizing general recommendations dont necessarily apply to everyone. I never had issues maintaining muscle at 55g average daily protein intake as a vegan for almost 10 years, or putting on muscle with 70-80g+ daily intake as a 5'11" 185lb (180cm, 84kg) male. Granted, many people may need more protein, and some conditions may necessitate supplementation, but I think a lot of people are overdoing it and consequently turning excess protein intake into fat, particularly if their physical activity doesn't justify it.
I'd have to ask why you are only eating two meals a day and what the calorie limitations of those meals are, in case you are on a calorie restrictive diet that would be at odds with maintaining weight/muscle mass to begin with. If you are eating the meals she described, you'd be eating 3-5 meals a day (or meals + snacks) to hit adequate calorie intake (which she prefaced her whole discussion with). Even if her protein estimate was a little off for that egg meal, you would still be at over 60g protein for the day with the assumption of adequate caloric intake and subsequent protein. Tempeh, tofu, seitan, quinoa, beans/legumes, seeds, and nuts can get you to 60g+ intake a day easily on a normal 2,000+ calorie a day diet, or add in dairy and meat sources like yogurt (greek and other strained yogurts particularly high in protein), fish, chicken, beef, goat, lamb, etc. If you reduce your carbohydrate and fat intake, the foods you end up eating will be higher protein, by way of macronutrient balance.
Is it just me that is always highly irritated by nutritionists quantifying food and drink by the cup or the glass? I realise that these are standard measures in the USA and that this type of podcast will be aimed at that market but why on earth can’t weight and volume be used.
And as a 52 year old man, trying to lose excess fat and build a bit of muscle, I'm taking 188g of protein because I'm lifting weights 2 to 3 times a week, not like an elite athlete (8 hours!???) when I ate less, I had negative results. This sounds like a plant based bias.
Sorry. But it's people in your position, doing what your doing which is perpetuating this nonsense fad. I'm not much younger than you, a vegetarian, 90kg, don't consume any supplements, exercise 3 times a week like you and don't have any problems with energy, recovery, building or retaining muscle. I probably get around 60g a day at most. If it makes you feel like you're part of the body building set by consuming this rubbish and you're happy lining the coffers of these companies, that's up to you, but you absolutely don't need to.
@@OGfilmsUK @OGfilmsUK Did I say I was taking supplements, or is this your inference? My protein comes from a mixture of animal and plant sources. I don't lift like a bodybuilder, I lift for strength. When I ate less protein, I started losing muscle mass. There are parts of my body that are much weaker and smaller than they should be. With an age appropriate stimulus, I can boost their strength and, slightly, size. I also tried a plant based approach and found it to be lacking so much. This is the amount that independent and qualified sources have recommended.I know that I can get all my EAAs from plants, but in terms of the amount I had to eat to get anywhere near my requirements, saw me bursting at the seams.
@@OGfilmsUK how old are you and for how long have you been working out? my guess would be you are quite young and beginner, otherwise i really dont see how you can get serious gains (strength and muscle growth) with 60g protein. maybe you have a massive calorie surplus then? if you train with progressive overload 3 times a week, at least one heavy leg day, and you only get 60 gr protein i would say you are ripping a massive hole in your body... maybe you are some kind of genetic outliner or something. i am over 45 now and i cant even build significant muscle with 1gramm protein per kg bodyweight anymore (80gr per day). its just impossible. need 90-100gr per day.
@s.adams239 I've dropped from about 100kg to 87kg in the last 12 months. I haven't lost any strength. I'm lifting slightly heavier weights than a year ago, and doing a lot more reps. I'm 45. I skip (jump rope) a lot. I know you didn't ask, but more info only if it's helpful (otherwise ignore)... I have no interest in building 'significant' muscle mass. Why would I? I'm not a body builder. I want to be athletic, trim, flexible and generally strong moving into this next period of my life. I don't post much to yt and don't post anywhere else. I just get annoyed sometimes by people perpetuating this myth you need to take protein supplements if you're not in the top 1% of gym goers who want to be carrying around huge biceps. Obviously the companies making these product would love every Brian and Susan who does a couple of sessions a week to buy their products, but we shouldn't run their advertising for them. Those products are for the absolute minority. I'm part of the 99% who don't need them and gets by fine without and on a vegetarian diet.
Jonathan you risk trashing everything good about Zoe if, in a podcast explaining why protein supplements are a waste of money, you advertise the ZOE supplement. I realise by now the PE guys want a return on their considerable investment into ZOE, but surely there is a better way to achieve this than by inserting supplement adverts into podcasts.
That's what they said, but I'm not so sure. Check out this 2020 study concluding higher protein intakes are associated with lower mortality. I think the issue may be ultra processed food, whereas getting protein from dairy, chicken, beef along with veg should be be good. www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
While the protein supplement industry does play a role in promoting higher protein intake, it's overly simplistic to dismiss arguments in favour of increased protein consumption as necessarily being industry-driven. The preponderance of evidence supports the notion that while the RDA may be adequate to prevent deficiency, it might not be sufficient for optimal health. This is especially applicable in populations like older adults where many experts now advocate for 1.2-1.5 g/kg body weight in combination with resistance exercise for muscle maintenance - i.e. reducing the impacts of sarcopenia, age-related muscle loss. Athletes or active individuals, 1.6-2.2 g/kg is often recommended based on their activity levels and goals. And to achieve those levels of protein, supplementing with shakes and bars is of course convenient and many are formulated to provide a source of protein, often without excessive sugars, unhealthy fats, or sodium etc. So, choose them carefully. Their classification as ultra-processed doesn’t automatically make them "bad"- processing doesn’t necessarily negate the benefits if it's being used to meet a nutritional need that would otherwise be quite difficult to fulfill and, if they are consumed in the broader context of a healthy, diverse, whole food diet.
I agree with a great deal that is said in this podcast and certainly believe that supplemental protein in the form of shakes and bars is unnecessary to a large degree unless you are stressing your system with exercise, particularly heavy resistance work. But I feel that the discussions surrounding the marketing of foods (such as ice cream) with 'added protein' possibly misses a very important point with regard to the Nations health. The companies engaging in this marketing don't do it for fun. They recognise that amongst the general population there is a raised awareness that healthier eating is good and capitalise upon this relatively recent change in awareness by pushing buzzwords such as'protein', 'fibre', 'reduced sugar', 'reduced fat', 'omega 6' etc.etc.etc. However, they also understand their market. Now podcasts such as this are viewed by who? People like me and, I would suggest, people with a more concerned interest in health (and exercise) but not by a large percentage of the population. I'm referring to the percentage who may or may not have breakfast - comprising tea and white toast or Pop-Tarts, or a bowl of Sugarpuffs or Cornflakes and go on to have lunch from the chippy 3 times a week or Pot Noodles or a Meal Deal comprising a white bread sandwich, chocolate bar and Red Bull or Pepsi. Evening comes and Pizza or Pie and baked beans or some variety of tinned pasta etc. will be a common choice. I would have to argue that fortified foods such as breakfast cereals, milk, ice cream, fish fingers etc. probably go some way to providing a small but measured improvement to the diet of many. Try suggesting to this percentage of the population that they, and particularly their children, eat edamame beans, lentils, butterbeans or any number of wholefoods and I think we can judge the warmth of reception those comments will receive. Similarly suggest their hard-earned weekly shop includes salmon and a wide range of vegetables and pulses to encompass the requirements of achieving satisfactory intakes of essential amino acids and once again, see what sort of response you get. Another saying I had for my students back in the day - "The only diet that works is the one you can stick to".
USDA website provides that 100g of salmon has 20g of protein. So to consume 30g of protein from salmon you need to eat at least 150g of salmon itself. It is very subjective what is a small portion or big, but for most people 150g of salmon is a pretty big portion. So getting enough protein is not as easy as it's shown here. On the other hand I don't think that protein bars or shakes are a solution.
Some interesting points discussed. Some of the figures sounded a bit off though eg there's no way a bowl of yoghurt plus some nuts/seeds contains 30 g of protein. 10g is more accurate, unless a whole 500g tub! Additionally lots of evidence out there to suggest post menopausal women need at least 1.5g per kg.
A small container 150g (~1 cup) of skyr yogurt is 17g protein just on its own. That's only 100 calories (Greek yogurt is similar in stats if skyr not preferred/available). 100 calories of seeds high in protein (pumpkin, chia, hemp, etc. - around 15g to 30g, or a few spoons worth) is ~5g of protein. So without any further add-ins, you are looking at 22g of protein for about 200 calories, which to me is a snack or a very light breakfast: I'd be eating more meals than the 2-3 assumed meals a day, or I'd be doubling the quantities (2 cups strained yogurt, 4 tablespoons or so of nuts/seeds, and a bit of fruit or other sweet add-in like cacao nibs) to bring it to 425-450 calories and 44g of protein. Which actually overshoots her target and gives headroom for having less protein/more carbs at other meals, if desired, or maintain that high level for people who need the extra protein (like your example of post menopausal women). I'm an adult male, so even on a calorie restrictive diet I am looking to get at least 1,600-1,800 calories a day to not feel hungry by the end of the day, so my calculations always adjust meal sizes/quantities to fit my own diet. I advise others do the same.
@@zivzulanderThanks, I did not realize the different amount of protein in yogurt. I have both at home 1 cup of each (Greek low fat= 10g protein & Creamy Skyr= 24g protein).
@zivzulander yes, interesting. I didn't realise that skyr is so much higher in protein. I may increase portion size above what's recommended on the carton too.
Just 6 x 50g bags of peanuts in a pub would supply 72g of protein. So you could sit in a pub all day drinking beer and still get enough protein for the day 🙂.
From what I understand, for adequate muscle building approx 0.7-1g per lb of body weight (as opposed to per kg) has been shown to be ideal, so almost twice what's suggested initially. I aim for around that (probably coming up admittedly slightly shy) and have a fair bit of muscle, am quite lean and am in pretty decent shape for 35. It's suggested 60g a day at the beginning of the video, then 20-40 per meal at the end when relating to muscle building, which is wildly different and presented quite confusingly. I also think it'd have paid to separate people with weightlifting/body building goals from "athletes" earlier in the video with total intake per day better clarified. Its worth noting that "progressive overload" with sets being done at high rates of perceived exertion is objectively high level training and I think more young men (in particular) are following this model than is appreciated by the presenters, as much as Olympians have unimaginable routines this video just doesn't seem to acknowledge the stress relatively typical lifters put their muscles under when working out. I've also been doing this at least 13 years, barely get ill in general and never have stomach issues For the gym bro's: ua-cam.com/users/shortsT0ySHTwFGzc?si=UZMuIwFpvs8Q5Jtp
There is a lot of conflicting information around protien intake. One thing that seems to be missing in the conversation is the convenience of having protien shakes. It's a very cost effective way of upping your protien intake throughout the day. DR Lane Norton, Peter Attia and Rhonda Patrick have spoken at great length about how much protein one should be taking through the day as well as the safety of taking protien supplements. Not sure I agree with Zoe on this subject.
An interesting podcast. Not debating the science, but some of the numbers quoted for protein in certain foods seem very optimistic. Multiple times a cup of lentils at 30g was mentioned, as if it was really easy to eat that many. That's a lot of lentils to be eating even over several meals. A can of lentils has 16g protein in it. So you're suggesting eating almost 2 cans of lentils which is a huge amount in a meal, even over several meals
A cup of lentils is 12g of protein, and only 160 calories. You can also substitute that with other beans/legumes, snack on seeds/nuts throughout the day, and it becomes a good but not sole source of trying to get to 20-30g protein per meal. 100-200 calories of beans in a meal (reasonable goal to get in many/most meals, if on a healthy diet like a Mediterranean diet) still leaves you room to get in protein through grains/pseudocereals (pasta, quinoa, amaranth, buckwheat e.g. soba noodles, bread/flatbread, etc), fish, dairy (a cup of greek yogurt alone is 20+ grams), and/or meat in that meal. You aren't relying on lentils alone for protein (or at least shouldnt be). Some vegetables also add a modest amount of protein, but you mainly consume them more for other nutrients and adding color and flavor to dishes (as well as being satiating, at a low caloric cost).
@@zivzulander it's based on average bioavailability and completeness of legumes. It matters on a meal by meal basis if you want to stimulate muscle protein synthesis according to the world's leading expert, Dr Don Layman who spent decades studying it. Wheatgerm has the lowest bioavailability of any plant, 45%. She's lying about protein requirements not increasing significantly with age. The average person needs 20 g complete protein in a meal to stimulate muscle protein synthesis at age 20, rising to 30 g at age 65. The blood concentration of the amino acid leucine is key for triggering the process.
So!……I’ve been a fan for so long but!…..in the middle of a video about not using supplements, you try to sell me a supplement ?…… Sadly Zoe I think you might have lost your way!…..shame!….
I train hard for climbing I'm vegetarian.My recovery improves with added protein. However I use it in my training cycle. I experimented without protein for several years and my recovery declined.The training I do is 40% aerobic 40% anaerobic and 20% max strength work.Im in my 60s.
These people are beginning to annoy me. At 13:16 she confirms there is evidence linking ultra processed food to heart disease. Yet in their previous video they recommended seed oils to improve heart health, ignoring the fact that the bulk of seed oils on the market are highly processed from GMO crops. The more I watch these videos, the more the truth seems to be very simple: Eat homecooked meals made with whole foods (as far as possible), avoid all processed foods (as far as possible), stop the vices (alcohol, smoking/vaping, drugs, sugar/sweeteners etc), monitor your water intake, and get some full-body, heart-pumping physical activity as often as possible including load bearing exercises. Sorted. Everything else is just preference and noise.
There is a difference between minimum effective intake and otpimal intake. I think most research today suggests that the optimal protein intake is 1,3 to 1,8g per kg of lean muscle mass. This would be backed up by many previous ZOE guests such as Dr. Stacy Sims, Dr.Mary Claire Haver, and other doctors and scientistis such as Dr. Gabrielle Lyon, Dr.Brad Stanfield, Dr. Peter Attia and so on. So, I really don´t know why you would choose to start the podcast with outdated generic government advice that has been debunked. I listened to the entire podcast, but in reality you had lost me after the first few minutes, when I heard that, because this whole episode is built on a faulty premise. It would be a lot more helpful for the ZOE audience if a concensus was reached among different guests as to how much protein is really necessary, and not just provide different recommendations every time, depending on who the guest speaker is.
I was under the idea that 1,5/2,2 gr per kg/be was for building muscle. I do agree that 80/100hr of protein is not that much and most people do not need supplements
Amazing content, these were precisely the questions I had! As a postmenopausal woman, all I hear from weightloss "experts" is that counting macros is the only way to lose weight after menopause.
The only way to loose weight is to diminish your calorie intake. Before or after menopause. Whatever the age. Whatever the sex. It has been proven that you totally can loose weight by just eating candies. The rest is at best some method to achieve that, at worst utter garbage.
Truth about protein: growing children (adding tissue), pregnant women (adding tissue), adults over 70 (stave off sarcopenia), and any/everyone trying to actively build muscle, which should probably be anyone who doesn't want to become frail by 70 due to sarcopenia, should be consuming more than the recommended 0.8g/kg of protein per day. If you're none of the above, sure; 60g is probably enough. See you at 70 for that gut check.
I agree with many of the comments here - not good to be advertising your supplements mid way through. The other frustration I have with Zoe is the constant ‘Join Zoe’ when is only possible if you’re in the UK and USA. You need to be upfront about this and stop just collecting people’s data through email, etc. Just be honest.
I've listened to many podcasts on protein intake and this was the most balanced and informative one yet. None that I have seen in the past so clearly distinguished between the protein requirements of an ordinary person like myself and elite athletes. And of even more importance, pointing out the adverse effects of "overdosing" on protein. It is difficult to change an ingrained habit but if the evidence is there (and it is because I've fact checked Dr Amati) for me, the risks outweigh the benefits. I guess I'll stick to a balanced diet plus Creatine and electrolyte supplements and save some money.
I would also argue about the comment about revising the RDA for protein to a lower level. Relatively recent IAAO studies (which is arguably more accurate than nitrogen balance due to unncaccounted losses in nitrogen balance studies)and re-analysis of nitrogen balance studies have suggested the RDA (for the average, non athletic adult) should actually be higher, closer to 1g/kg. I would like to see the evidence to reducing the RDA
There seems to be confusion between eating enough protein to avoid suffering protein deficiency, and eating enough to optimise muscle growth and overall health (assuming you exercise and incorporate some sort of resistance training). Unfortunately this whole podcast seems to be focused on the former question - avoiding protein deficiency, rather than the latter, more interesting question i.e. the one most of us clicked to hear answered. The daily recommended allowances are also all therefore meaningless as they're (quite reasonably) aimed at preventing malnutrition (a rare issue in developed countries) rather than promoting optimal health and longevity. It's like working out the minimum volume of water we need to consume daily to stay alive and taking that to also be the optimum recommended amount. Shame as i think the podcast is genuinely well intentioned, but the experts got lost in the data and completely missed the question in this instance.
If you are trying to build muscle then you should be aiming for 1g per pound of bodyweight, so 50g is nowhere near enough. As someone who is around 180lbs, I should have around 180g of protein per day.
Many studies suggest that's probably overkill. Something like 0.7g per pound of body weight is more than adequate to build muscle, a protein rich breakfast and a couple of large chicken breasts and you're basically there. It's just not as catchy, or as proficient marketing wise, as "1g per lb"
I would like to hear some research and evidence from this guest. Many of us with good reason have very little confidence in WHO - corruption rules in that organisation! If people are eating too much protein then cutting back means eating either more carbs or fats to get the same calories. Is that ok then? Or are we simply over eating? What is the harm then of eating a higher proportion of protein? You just say it’s ‘unclear’.
Here are some examples of 30g of protein: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.
Thanks for the podcast. Could you talk about over-eating? How much ingestion of protein (for example) makes it difficult (proportionally) for the food to be digested properly ad easily? Is digesting 20 grams of protein in a meal dis-proportionally more or less difficult than 15 grams? I usually eat when I'm hungry, but often prepare enough so that I feel full while still eating. Please speak about the feelings of satiability and this relates to what and how much I eat. Ty.
The more I hear and see of Zoe - the less I believe ANYTHING they say. I'm REALLY fed up with the plant based agenda. I'm fed up with them quoting the WHO and the RDA's - which from my nutrition training were presented as the MINIMUM to prevent deficiency. I agree with the avoid UPF - just eat REAL FOODS!
Being 60 and engaging in regular gym or hill sprints 🏃♂️ I understand the importance of getting adequate protein, it makes a big difference to my maintaining muscle , strength, health and recovery ....
Every single sports nutritional expert and sports science doctor ALL STATE we need to eat more protein and that we actually suffer from a protein deficiency. Also the recommended protein intake is said to be TOO LOW at 0.8g per kg of body weight. The reluctance of this channel and the entire ZOE team get Dr Peter Attia and Dr Gabriel Lyon onto this podcast is very telling. What are you afraid of? I will never endorse or respect ZOE in full until they get a balanced array of guests on the show to challenge you with scientific evidence. For the 100th time please get Dr Attia or Dr Lyon onto this podcast!
It would be beneficial if she could give some references showing protein shakes are bad. The main problem people face is that the food that we grow and consume has gone down in quality for a century now and we can't completely rely on natural foods. That's where the supplements come in.
The quality of protein sources vary, the optimal required amount varies, but so too does the quality of scientific research papers, especially ones that look at diet. I can find papers to support everything she's said, but also the exact opposite. You really need to know how to spot good research versus poorly designed studies. Zoe rarely cites any in these videos.
Ok, what about Donald Layman's take on protein intake. Also you are talking in extremes in this podcast. Most people who take shakes use it as a supplement and not as a substituion of whole foods. Also not everything that is processed is necessarily bad for you . This podecast is onesided.
I would love to see a discussion between Dr Federica Amati and other physicians such as Dr Gabrielle Lyon or Peter Attia who have completely opposing views when it comes to how much protein we need to build and maintain muscle, especially as we age. Listening to this just makes me feel even more confused about the whole topic.
ugh not again that outdated 0,8 gramm per kg myth... there is really enough literatur out there on how that wrong number came about and yes, protein induces insulin secretion too, but the insulin produced in response to eating protein doesn't contribute to insulin resistance. Insulin resistance is linked to the relationship between insulin and glucose, not insulin and amino acids. thats a weird claim she makes...
The last zoe podcast I am watching. You don't need supplements except if Zoe can make money from your purchase. It never challenges any of the more absurd claims of some of its guests. Lost all credibility. Goodbye Zoe,
Here's a concise version --- Choosing between plant-based whole food supplements and animal-based supplements depends on individual dietary preferences, health goals, and nutritional needs. ### Plant-Based Whole Food Supplements: - **Pros:** Nutrient-dense, high in fiber, lower in saturated fat, and more sustainable. - **Cons:** May lack some essential amino acids and can be harder to digest. ### Animal-Based Supplements: - **Pros:** Complete proteins with all essential amino acids, generally more bioavailable, and rich in nutrients like vitamin B12 and heme iron. - **Cons:** Can be high in saturated fats and raise ethical concerns. ### Processed Protein Products: - **Pros:** Convenient and often enriched with protein; available in bars, powders, and snacks, making them easy to consume post-workout. - **Cons:** May contain added sugars, emulsifiers, and artificial ingredients, leading to variable protein quality and reduced nutritional value compared to whole foods. ### Summary A balanced approach that incorporates a variety of protein sources-whole foods (both plant and animal) and carefully chosen processed products-can support optimal health and muscle growth. Your best choice will depend on your individual health goals and preferences.
Almost every statement in this video has been challenged by other experts, including some on your own channel. Not everyone eats huge meals. I can calculate my protein intake as easily as you can, and I find it impossible to get .86 grammes of protein per kilogram from non-meat sources. At age 76 I probably need 1g per kilogram, and some experts recommend 2g to maintain or increase my strength and muscle mass; and yes I do weight training.
i think there is an issue of measurement at around 5:00 where the general guideline is rather 0.7 to 1g of protein per POUNDS not KG now idk if thats just for non active regular sedentary people where its 0.8 per KG rather than LBS
I have protein shakes occasionally if I know I wont be able to eat my protein within 2hrs of a decent workout. Ive read some excellent studies in Europe using a wide range of subjects with control groups (blind studies as well) that show that any rebuilding processes NEED protein intake at this time for best results. Those taking non-protein placebos had no gains whatsoever. So if a shake is all I can get to, its better than nothing.
She contradicts what most experts on the topic recommend: 1,6 g/kg body weight. One of these experts was a guest at zoe so you are contradicting yourselves. I am also not happy to hear that you are now selling supplements, that's a conflict of interest and you've been telling people to eat vegetables to get vitamins, why should they get them from supplements now?!
Not to overstate the obvious, but everyone will have different energy needs per the varied output (athlete / high intensity / current composition / maintenance etc). This is an implement to discuss and there are safe ways to do this whilst factoring in shakes/bar providing reading labels is well understood & it appears most of your listeners are, so it would be relatively straightforward. Clearly inactive people &/or those with lower energy outputs do not necessarily need higher amounts as this can have adverse effects. And this isn’t even my primary area of research, but also, many researchers have conflicting views and it’s important to ask why & look at the size of their respective studies (100 participants v 1000 is a simple comparison & important ruler, as a basic example).
Love Zoey but don’t get your supplement ad in the middle 😢 Also as you said everyone’s responds to protien differently. I find about 120 grams of protien a day is the sweet spot for me. I lift weights 3 times a week and run 3 times a week. Getting around 2,800 kcals a day and only 60-70 grams of protien my carbs level are way too high and I get lots of brain fog. Agree regarding protien bars and shakes, Altra processed junk…. I eat lots of nuts, try and lower my meat and diary in take a bit and eat more lentils and chickpeas etc but my god, my body just can’t get enough chicken and salmon. Trying to be more sustainable but I play around with food a lot but meat and fish I feel so good sadly
At the beginning of please subscribe, please share, we have no advertising Halfway through we break for a commercial break, buy Zoe 30+, sprinkle on your cereal.
You need a protein intake of 1.5-2g/kg of bodyweight for beneficial health purposes, especially if you’re over 40-45. It can help you feel better and have a better quality of life for example during perimenopaus and menopaus. Then about weightloss…protein doesn’t only make you feel full longer, but at 2g/kg bodyweight, you even build muscles, which we need even more as we age and…the more muscles you have, the more bodyfat you burn. That is how protein promotes weightloss…I thought…and people generally do not eat enough of healthy good quality proteins…according to other podcasts with experts on the subject…so I’m a bit confused about the information/facts here..
You will only build muscle over and above what is your body's normal type/structure under external stimulus, and for any really noticeable increase in muscle this stimulus must be heavy resistance training carried out in the right manner with the requisite rest periods and sleep patterns for your body type etc. etc. I agree that you will burn more energy 24/7 with increased muscle mass but the difference will need to be dramatic for any solid improvement in calorie consumption. Just eating more protein doesn't improve health or lean muscle unless you have previously been deficient. Much of what has been said in this podcast I go along with wholeheartedly, but if you read my two comments made yesterday you will also see where I think the podcast has been guilty of disinformation about the availability of first class protein and what quantities are provided by plant sources. I agree with what you say about certain conditions/stages of life etc. requiring additional amounts of protein, to be fair they do touch upon this in the podcast. I feel in summary that this podcast , like so many others, describes a slightly narrow view of a huge subject and will not be embraced by a large percentage of the population due to lifestyles and household budgets apart from anything else. You'll see what I mean if you dig out the other 2 comments I made yesterday. Above all else though I think the singular most important factor is that conversations are opened up on these subjects because they are so complex they require contributions from everyone in order to draw a rational picture.
Could you get her and Andy galpin to speak to each other Andy galpin does a lot of research on athletes and is a professor of kinesiology I think, it would be great for him and her to discuss their findings on the research
I'm a medical Dr albeit not a PhD nutritionist and I've been reading and researching health fitness and muscle building for 20years. In short you do need a higher protein intake most adults don't get enough, but no shakes aren't necessary. For a more up to date accurate explanation I'd suggest listening to Peter atilla. Less misinformation.
Isn't 0.8 g/kg an out dated protein recommendation to support basic bodily function. There is so much more evidence to support 1.2-1.5g/kg of protein for minimizing protein loss from aging, to build muscle - important for everyone but more important for perimenopausal and menopausal women, older adults and very active people. What is the risk of eating double the protein if it's coming from whole foods???
At 21:16, he uses a hunter analogy to prove the idea of the 'golden metabolic window' is largely nonsense. Fair enough. But where in that analogy is room for consuming 30 plants a day? Or even '5 a day'? Read my other post about how to live a healthy life. I'm done with all these people pushing trends and fads and 'superfoods'.
I find it odd they're talking about protein without any mention of other macro nutrients. Additionally studies show that menopausal women require a higher protein intake of 1.0-1.2 grams per kilogram of body weight to sustain muscle strength and prevent sarcopenia, the decrease of muscle mass and increase of fat mass that is common during menopause...
I guess sometimes the scientist are not comfortable saying it all from the top of their head. And that's understandable. I would prefer a script, because I'm not particularly good at 'on the spot answers'
18:15 -- Protein drives up insulin and can cause insulin resistant? You are in the minority of people in-the-know on these words. lol A normal diet, not counting all these man-made ~proteins, is probably *not* gonna promote so much insulin that will be harmful.
@@heinzwoof7280 Maybe there are cases like you are describing but the human body can deal with insulin spikes on some level. It is the chronic high blood sugars that cause issues.
14:40 she says proudly with such convincing tone “The daily recommended guidelines amount is agreed by the WHO and lots of BIG INTELLIGENT GOVERNING BODIES”. Have these guys been buried under a rock for the last 4 years. Hilarious but shameful at the same time.
This was the video where I dropped off. Sweeping dubious generalisation and to top it off a plug for a supplement in the beginning. Best of luck with the channel in the future. This one was not it
Protein powder has become big business , just about every professional bodybuilder has their own line of supplements, for them it’s extra calories that’s easier to digest
I get so distracted by how scripted these episodes are. Surely you can just have bullets and aide-memoirs so it doesn’t just seem like something is being read to us? Then occasionally you will go off script and it sounds normal.
Compartively animal protein is more bio available then plant protein. I think there are papers on these two tested on molecular levels I thought. Plant protein is hard to digest to most of the population ?
So they say that most people are getting more than the "recommended" amounts of protein, but what they don't tell you is that the average person also eats too much. Most people are not on purpose including more protein, they're just eating more calories overall. Regarding the RDA for protein, I've seen no human evidence to support that low protein diets are better than high protein diets with everything else being equal. From what I've seen, it's better for overall and long term health to have more muscle mass than less.
The maths is misleading here describes about 20gm protein as 30gm. Ignores minimum required for health than the sort of levels needed for developing muscle with moderate training .. also apart from tempeh plant proteins are quite carb heavy. If you have osteoporosis I would aim much higher and if poss incorporate fish/white meat if able ...you can do it with just plants but you'd need to tolerate carbs well and be very diligent. Agree with shakes/bars they are UPF. What kills my cgm is large amount of lentils .. I can handle chicken no problem. I love veggies and eat wholefood diet .There is a ton of research out there that differs from this message. Give the poor lad some chicken if he wants it 😂
I kind of disagree... I don't have huge muscles but I do have some and I can tell you counting on how much protein I eat over a few days my muscles go up and down and strength to work outside. I find a difference between 120grams vs 180 grams. I think it counts on the person. Maybe if the only thing you do is sit on your butt all day. I think it counts on DNA and what you do during the day. I think between eating protein and eating food with gluten and sugar I would stay on the protein side.
I think the tone of the detail around protein here is too general and dismissive. Listing a double helping of breakfast (granola and eggs) plus the main protein you might have for dinner (salmon) and describing this as a fraction of your daily food intake is a real stretch. That might be 80%+ of the protein you have a day
As someone who lifts weights, I agree with most of what she says with the exception of increased requirements. You can eat whenever you want within a caloric range that is good for you and none of it really matters with timing for the average person. And, extra protein intake beyond bodily needs is wasted. But I could not get much stronger and concomitantly bigger from whole foods alone without eating beyond my caloric requirements. In other words, as a vegetarian, I had to overeat. With a greek yogurt/whey protein shake, or vegan powder my gains have been noticeable with an extra easy 50 grams a day. At 90-100 grams of protein a day, I could not get much stronger or bigger muscles. Within 2 months of supplementing with a 50 grams of extra protein, it was like a switch flipped. I found that I need to between 120 grams at low end and 170 at high end grams of protein a day. But I try to get most of it from whole foods and supplement the rest.
Exactly
Same for me. Have been training without protein shakes for 6 years, and in the last few months I started taking them I see significant improvement in both strength, muscle size and pump when training.
I dont like to take supplements, but I have to be honest, and whey shakes work for me to build muscle, its very obvious, and I was eating a lot of protein before from whole foods.
I wasn’t convinced I was getting enough protein on my vegetarian diet, so started protein shakes a few months ago. I HATE that weird after-taste of protein shakes, so after looking around have discovered the Organic Protein Company. The protein levels aren’t up there, but they also aren’t super sweet , flavourings are natural and not stuffed full of the dubious ingredients of UPFs. Would recommend to anyone who wants to avoid UPFs or find other protein powders too sweet or fake flavoured.
Some reviews find the flavours too subtle, I boost the vanilla one with added vanilla and choc one with a tsp of cacao. If you’re low sugar like me, check the nutritional info as the banana one tastes amazing, but is higher in sugars. Better blended vs shaken, perhaps due to lacking emulsifiers etc.
So, in the middle of a podcast which has told me supplements are unregulated and my body has evolved to better absorb nutrients from food, you advertise a supplement which was created by scientists to replace veggies!!🤔 🤔 🤦♀️
Gave me a good chuckle 😂
The hypocrisy is insane. Almost every podcast does something like this, unfortunately it’s just how they make a living from making content
@@musicmonsterman8395 and yet so many have fallen for this nonsense, hoping they will become healthier!! 😥
@@musicmonsterman8395 yeah, they all do it and we're used to it at this point. I still find it to be actually quite sad.
I thought this was hypocritical too. So, I went to the site to find out more about Daily 30. It is not a supplement and is not highly processed like supplements or protein powders. It is processed, but it is more like a dried seasoning or salad topper that can be added to other foods. From the descriptions and pictures, it looks like there are chunks of plants and whole seeds in it, kind of like granola. I do not think I need to purchase something like this from them as I believe I do pretty well in this area personally, but for people who want extra help reaching 30 plants a day or more fiber in their diets, this might be an option that is better than the using highly processed protein powders or other supplements.
It would be far more beneficial if there was a discussion between guests with differing views on protein intake. They should back up their views based on research. This would give us the opportunity to asses the arguments rather than just listening to one point of view.
Agreed!
Why? Every agency agrees what are minimal amounts of protein required? What study shows we need to double our protein intake?
@@chriscarpunky If the agencies specify the 0.8gr/kg as the MINIMUM amount as you said then I think everybody will agree (by everybody I mean many protein scientists out there). The problem is the agencies specifies it as the RECOMMENDED amount, and this has been criticized by many protein scientists such as Dr. Stuart Phillips, Layne Norton PhD, etc. on top of my head.
They did exactly this with Dr Christopher Gardener. Use the search function to find it.
@@m45ben 0.8g/kg includes a 2 standard deviation allowance. It is not the minimum.
You can tell the difference between someone trying to spread truth and someone trying to spread a message. A person attempting to spread the truth will admit uncertainty and say things like the 'the best evidence collected so far suggests" a person trying to spread a message will simply tell you what to think. I personally enjoy being told the truth to the best of someone's ability rather than being told what to think.
These protein numbers are for sedentary people. Someone who exercises daily and rigorously requires more than someone who doesn't! I've seen . 75 to over a gram per pound of bodyweight
This statement is a fallacy. It is not the case that someone saying "its uncertain" isnt a bad actor.
Good try, but logically unsound.
When the title says "the TRUTH" and the guest is "author of best selling book", you kind of know what to expect..
How do two eggs with beans and some veggies add up to 30 gram
There's also protein in the veggies and it counts like all other protein sources despite the best efforts of "big protein" and all these "fitness" bodybuilding types to make you believe otherwise.
It doesn't quite (probably 20-25g), but it's also not very high in calories so you can add to it or treat it as part of a 4-5 meal a day plan (I prefer smaller, more frequent meals to keep energy level steady) or modify it with a side (e.g. yogurt) to up the protein a bit.
@@zivzulander that's a really decent amount of beans if you want to somehow get the number up to 25. Anyway, I'm vegetarian , i usually eat two times a day and work out quite a lot. Considering that I should strive for at least 1-.1.2 grams of protein per kg it. Isn't that easy to achieve
@@СемёнЖибицкийmany bean/legume types (lentils, chickpeas, kidney beans) are easily 12-14g per cooked cup, which is filling but not a massive quantity, and which added to 12g (2x 6g) in eggs already puts you in that ballpark of ~25g. Or you do half the amount of soybeans (edamame, tempeh, tofu) which is a very rich source of protein. A tofu or tempeh scramble with beans is quite good on both taste and protein fronts. 😋 Very filling.
@@zivzulander75% bioavailability of protein in beans and it's less complete than animal protein
Zoe has had a few very iffy takes, but this one takes the protein biscuit. Sweeping generalizations about protein requirements that are not supported by evidence, appeal to nature fallacy, inaccurate statements about the amount of bioavailable protein in some plant foods... If the whole message was that you don't really NEED to have protein bars or drink protein shakes to meet your daily protein goals, or that you should look at the label of a protein bar or powder to see if it has too many calories or sugar (there are many that don't), then I would agree, but it gets lost in silly generalizations and scaremongering that's unworthy of a channel that purports to inform.
Agreed. I think Federica dismissed needing higher protein as only for top athletes. But you need more protein if you are trying to build muscle. And they've said in previous podcasts that we all need to be building more muscle. Particularly those of us that are getting older. Without that extra protein any heavy lifting you put in at the gym will go to waste, in fact you might even lose muscle. Also, while whey protein is processed it's no more processed than say cheese. And counter to her claim, it is something you can make at home, without specialised equipment, if you have the time.
Right? My protein supplement is literally just whey protein isolate with zero flavour or sugar added. Hardly seems like a health risk. I throw it in a fruit and green smoothie and I’m pretty sure it’s a net benefit to my health.
The other iffy take they regularly have is Tim's views on Vitamin D. And speak of the devil...
i wish there was an in depth discussion on the bioavailability of protein in plant based foods. needs a larger conversation.
@@alospm The sugar alone from your smoothie sounds like a healthy disaster waiting to happen. Just eat the damn fruit whole.
As one ages, protein need increases. This is because aging can lead to muscle loss, and protein is essential for maintaining muscle mass and strength. Older adults should aim for about 0.5 to 0.7 grams of protein per pound of body weight each day. For example, if you weigh 150 pounds, you should aim for about 75 to 105 grams of protein daily.
1 to 1.5 grams per Kg of bodyweight for all the billion people from every other country except the U.S.A (and myanmar, but i don't think these guys watch nutrition podcasts on youtube.)
Obviously you didn’t listen to the video. They are recommending .83/kg=150lb/68kg=56grams of protein
Dr Brad Stanfield recommends 1.6x body weight per day. For me as a guy of 6ft tall, 75kg that is 120g protein per day. That feels about right, especially doing a gym visit or a run a few times per week.
There’s a little bit of misinformation here. An egg has only 6G of protein, so two would be 12. A quarter cup of butter beans is about 5 G. So that meal as stated isn’t 30G, it’s 1/2 that. Many of us eat two meals a day, utilizing plants and some animal protein. It’s difficult to get to 60+ G of protein without an added protein drink.
What on earth are you on about, it’s hard to get 60g+ of protein without a protein drink? looool
If you eat whole food, and more than 1000 calories, it shouldnt be really hard to get over 60g of protein even as a vegan.
@@dczech4138agreed. You'd have to be deliberately excluding a lot of protein sources or heavily calorie cutting (if your two meals a day total less than ~1,600-2,000 calories, then you basically aren't giving yourself adequate nutrition to (re)build muscle - you are dieting/cutting). Tempeh, seitan, tofu, beans, seeds, nuts, and quinoa are good sources, to name a few plant sources. Greek yogurt, fish, beef, chicken, goat, lamb, etc are all pretty protein rich per calorie if you go low fat/lean options.
I also think people *can* overestimate protein need, not realizing general recommendations dont necessarily apply to everyone. I never had issues maintaining muscle at 55g average daily protein intake as a vegan for almost 10 years, or putting on muscle with 70-80g+ daily intake as a 5'11" 185lb (180cm, 84kg) male.
Granted, many people may need more protein, and some conditions may necessitate supplementation, but I think a lot of people are overdoing it and consequently turning excess protein intake into fat, particularly if their physical activity doesn't justify it.
But 2eggs are so filling.oi keep burping
I'd have to ask why you are only eating two meals a day and what the calorie limitations of those meals are, in case you are on a calorie restrictive diet that would be at odds with maintaining weight/muscle mass to begin with. If you are eating the meals she described, you'd be eating 3-5 meals a day (or meals + snacks) to hit adequate calorie intake (which she prefaced her whole discussion with).
Even if her protein estimate was a little off for that egg meal, you would still be at over 60g protein for the day with the assumption of adequate caloric intake and subsequent protein.
Tempeh, tofu, seitan, quinoa, beans/legumes, seeds, and nuts can get you to 60g+ intake a day easily on a normal 2,000+ calorie a day diet, or add in dairy and meat sources like yogurt (greek and other strained yogurts particularly high in protein), fish, chicken, beef, goat, lamb, etc.
If you reduce your carbohydrate and fat intake, the foods you end up eating will be higher protein, by way of macronutrient balance.
Is it just me that is always highly irritated by nutritionists quantifying food and drink by the cup or the glass? I realise that these are standard measures in the USA and that this type of podcast will be aimed at that market but why on earth can’t weight and volume be used.
And as a 52 year old man, trying to lose excess fat and build a bit of muscle, I'm taking 188g of protein because I'm lifting weights 2 to 3 times a week, not like an elite athlete (8 hours!???) when I ate less, I had negative results. This sounds like a plant based bias.
Sorry. But it's people in your position, doing what your doing which is perpetuating this nonsense fad. I'm not much younger than you, a vegetarian, 90kg, don't consume any supplements, exercise 3 times a week like you and don't have any problems with energy, recovery, building or retaining muscle. I probably get around 60g a day at most. If it makes you feel like you're part of the body building set by consuming this rubbish and you're happy lining the coffers of these companies, that's up to you, but you absolutely don't need to.
@@OGfilmsUK @OGfilmsUK Did I say I was taking supplements, or is this your inference? My protein comes from a mixture of animal and plant sources. I don't lift like a bodybuilder, I lift for strength. When I ate less protein, I started losing muscle mass. There are parts of my body that are much weaker and smaller than they should be. With an age appropriate stimulus, I can boost their strength and, slightly, size. I also tried a plant based approach and found it to be lacking so much. This is the amount that independent and qualified sources have recommended.I know that I can get all my EAAs from plants, but in terms of the amount I had to eat to get anywhere near my requirements, saw me bursting at the seams.
@@OGfilmsUK how old are you and for how long have you been working out? my guess would be you are quite young and beginner, otherwise i really dont see how you can get serious gains (strength and muscle growth) with 60g protein. maybe you have a massive calorie surplus then? if you train with progressive overload 3 times a week, at least one heavy leg day, and you only get 60 gr protein i would say you are ripping a massive hole in your body... maybe you are some kind of genetic outliner or something.
i am over 45 now and i cant even build significant muscle with 1gramm protein per kg bodyweight anymore (80gr per day). its just impossible. need 90-100gr per day.
@@OGfilmsUKare you trying to lose weight or are you just maintaining your weight?
@s.adams239 I've dropped from about 100kg to 87kg in the last 12 months. I haven't lost any strength. I'm lifting slightly heavier weights than a year ago, and doing a lot more reps. I'm 45. I skip (jump rope) a lot. I know you didn't ask, but more info only if it's helpful (otherwise ignore)... I have no interest in building 'significant' muscle mass. Why would I? I'm not a body builder. I want to be athletic, trim, flexible and generally strong moving into this next period of my life. I don't post much to yt and don't post anywhere else. I just get annoyed sometimes by people perpetuating this myth you need to take protein supplements if you're not in the top 1% of gym goers who want to be carrying around huge biceps. Obviously the companies making these product would love every Brian and Susan who does a couple of sessions a week to buy their products, but we shouldn't run their advertising for them. Those products are for the absolute minority. I'm part of the 99% who don't need them and gets by fine without and on a vegetarian diet.
Jonathan you risk trashing everything good about Zoe if, in a podcast explaining why protein supplements are a waste of money, you advertise the ZOE supplement. I realise by now the PE guys want a return on their considerable investment into ZOE, but surely there is a better way to achieve this than by inserting supplement adverts into podcasts.
The message is: if you eat accordingly and you are not (training like) an athlete, you don't need a protein shake.
That's what they said, but I'm not so sure. Check out this 2020 study concluding higher protein intakes are associated with lower mortality. I think the issue may be ultra processed food, whereas getting protein from dairy, chicken, beef along with veg should be be good. www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
so glad I stopped eating protein bars as cycling fuel. not only do they cause stomach discomfort, they're also hard to eat and not very tasty.
I’m constantly told by the Zoe app that I’m not eating enough protein. It says I should be eating 75-115 g per day which is right…?
Same here! I’m confused now.
@@elissaquist4035the amount of protein required depends on your weight.
@@elissaquist4035the amount you eat depends on your body weight. Hence different individuals need individual amounts.
While the protein supplement industry does play a role in promoting higher protein intake, it's overly simplistic to dismiss arguments in favour of increased protein consumption as necessarily being industry-driven. The preponderance of evidence supports the notion that while the RDA may be adequate to prevent deficiency, it might not be sufficient for optimal health. This is especially applicable in populations like older adults where many experts now advocate for 1.2-1.5 g/kg body weight in combination with resistance exercise for muscle maintenance - i.e. reducing the impacts of sarcopenia, age-related muscle loss. Athletes or active individuals, 1.6-2.2 g/kg is often recommended based on their activity levels and goals. And to achieve those levels of protein, supplementing with shakes and bars is of course convenient and many are formulated to provide a source of protein, often without excessive sugars, unhealthy fats, or sodium etc. So, choose them carefully. Their classification as ultra-processed doesn’t automatically make them "bad"- processing doesn’t necessarily negate the benefits if it's being used to meet a nutritional need that would otherwise be quite difficult to fulfill and, if they are consumed in the broader context of a healthy, diverse, whole food diet.
Her protein calculations in food just doesn't add up
I agree with a great deal that is said in this podcast and certainly believe that supplemental protein in the form of shakes and bars is unnecessary to a large degree unless you are stressing your system with exercise, particularly heavy resistance work. But I feel that the discussions surrounding the marketing of foods (such as ice cream) with 'added protein' possibly misses a very important point with regard to the Nations health. The companies engaging in this marketing don't do it for fun. They recognise that amongst the general population there is a raised awareness that healthier eating is good and capitalise upon this relatively recent change in awareness by pushing buzzwords such as'protein', 'fibre', 'reduced sugar', 'reduced fat', 'omega 6' etc.etc.etc. However, they also understand their market. Now podcasts such as this are viewed by who? People like me and, I would suggest, people with a more concerned interest in health (and exercise) but not by a large percentage of the population. I'm referring to the percentage who may or may not have breakfast - comprising tea and white toast or Pop-Tarts, or a bowl of Sugarpuffs or Cornflakes and go on to have lunch from the chippy 3 times a week or Pot Noodles or a Meal Deal comprising a white bread sandwich, chocolate bar and Red Bull or Pepsi. Evening comes and Pizza or Pie and baked beans or some variety of tinned pasta etc. will be a common choice. I would have to argue that fortified foods such as breakfast cereals, milk, ice cream, fish fingers etc. probably go some way to providing a small but measured improvement to the diet of many. Try suggesting to this percentage of the population that they, and particularly their children, eat edamame beans, lentils, butterbeans or any number of wholefoods and I think we can judge the warmth of reception those comments will receive. Similarly suggest their hard-earned weekly shop includes salmon and a wide range of vegetables and pulses to encompass the requirements of achieving satisfactory intakes of essential amino acids and once again, see what sort of response you get. Another saying I had for my students back in the day - "The only diet that works is the one you can stick to".
USDA website provides that 100g of salmon has 20g of protein. So to consume 30g of protein from salmon you need to eat at least 150g of salmon itself. It is very subjective what is a small portion or big, but for most people 150g of salmon is a pretty big portion. So getting enough protein is not as easy as it's shown here. On the other hand I don't think that protein bars or shakes are a solution.
But you don't only eat your salmon throughout the day or don't eat it alone ...
She looks so so healthy ... hello from Kenya
Some interesting points discussed. Some of the figures sounded a bit off though eg there's no way a bowl of yoghurt plus some nuts/seeds contains 30 g of protein. 10g is more accurate, unless a whole 500g tub!
Additionally lots of evidence out there to suggest post menopausal women need at least 1.5g per kg.
A small container 150g (~1 cup) of skyr yogurt is 17g protein just on its own. That's only 100 calories (Greek yogurt is similar in stats if skyr not preferred/available). 100 calories of seeds high in protein (pumpkin, chia, hemp, etc. - around 15g to 30g, or a few spoons worth) is ~5g of protein.
So without any further add-ins, you are looking at 22g of protein for about 200 calories, which to me is a snack or a very light breakfast: I'd be eating more meals than the 2-3 assumed meals a day, or I'd be doubling the quantities (2 cups strained yogurt, 4 tablespoons or so of nuts/seeds, and a bit of fruit or other sweet add-in like cacao nibs) to bring it to 425-450 calories and 44g of protein.
Which actually overshoots her target and gives headroom for having less protein/more carbs at other meals, if desired, or maintain that high level for people who need the extra protein (like your example of post menopausal women).
I'm an adult male, so even on a calorie restrictive diet I am looking to get at least 1,600-1,800 calories a day to not feel hungry by the end of the day, so my calculations always adjust meal sizes/quantities to fit my own diet. I advise others do the same.
@@zivzulanderThanks, I did not realize the different amount of protein in yogurt. I have both at home 1 cup of each (Greek low fat= 10g protein & Creamy Skyr= 24g protein).
@zivzulander yes, interesting. I didn't realise that skyr is so much higher in protein. I may increase portion size above what's recommended on the carton too.
Just 6 x 50g bags of peanuts in a pub would supply 72g of protein. So you could sit in a pub all day drinking beer and still get enough protein for the day 🙂.
But don't eat salted ones
@@michelles2299 😂😂😂 off to the pub
1 cup of Yogurt & 1 cup of kefir is only 18g of protein. How do you get 30g. Am I calculating wrong?
From what I understand, for adequate muscle building approx 0.7-1g per lb of body weight (as opposed to per kg) has been shown to be ideal, so almost twice what's suggested initially. I aim for around that (probably coming up admittedly slightly shy) and have a fair bit of muscle, am quite lean and am in pretty decent shape for 35. It's suggested 60g a day at the beginning of the video, then 20-40 per meal at the end when relating to muscle building, which is wildly different and presented quite confusingly. I also think it'd have paid to separate people with weightlifting/body building goals from "athletes" earlier in the video with total intake per day better clarified. Its worth noting that "progressive overload" with sets being done at high rates of perceived exertion is objectively high level training and I think more young men (in particular) are following this model than is appreciated by the presenters, as much as Olympians have unimaginable routines this video just doesn't seem to acknowledge the stress relatively typical lifters put their muscles under when working out. I've also been doing this at least 13 years, barely get ill in general and never have stomach issues
For the gym bro's:
ua-cam.com/users/shortsT0ySHTwFGzc?si=UZMuIwFpvs8Q5Jtp
What are your sources? NIH guidelines are 1.8-2.2g / kg bodyweight for competitive powerlifters. & half of that for most people.
My source is in the comment where Jeff Nippard cites a study. We're also in agreement 🤣 In this video they suggested 1g per kg of bodyweight
*Edit 0.83g per kg is suggested in the video!
@@mackieincsouthseawhich is to low unless you're a sedentary creature who doesn't care about ageing well.
There is a lot of conflicting information around protien intake. One thing that seems to be missing in the conversation is the convenience of having protien shakes. It's a very cost effective way of upping your protien intake throughout the day. DR Lane Norton, Peter Attia and Rhonda Patrick have spoken at great length about how much protein one should be taking through the day as well as the safety of taking protien supplements. Not sure I agree with Zoe on this subject.
great conversation... thank you. The entire health food industry is so out of control.
An interesting podcast. Not debating the science, but some of the numbers quoted for protein in certain foods seem very optimistic. Multiple times a cup of lentils at 30g was mentioned, as if it was really easy to eat that many. That's a lot of lentils to be eating even over several meals. A can of lentils has 16g protein in it. So you're suggesting eating almost 2 cans of lentils which is a huge amount in a meal, even over several meals
A cup of lentils is 12g of protein, and only 160 calories. You can also substitute that with other beans/legumes, snack on seeds/nuts throughout the day, and it becomes a good but not sole source of trying to get to 20-30g protein per meal.
100-200 calories of beans in a meal (reasonable goal to get in many/most meals, if on a healthy diet like a Mediterranean diet) still leaves you room to get in protein through grains/pseudocereals (pasta, quinoa, amaranth, buckwheat e.g. soba noodles, bread/flatbread, etc), fish, dairy (a cup of greek yogurt alone is 20+ grams), and/or meat in that meal. You aren't relying on lentils alone for protein (or at least shouldnt be).
Some vegetables also add a modest amount of protein, but you mainly consume them more for other nutrients and adding color and flavor to dishes (as well as being satiating, at a low caloric cost).
More needed due to lower bioavailability and completeness of plant protein. At least 45 g needed to be equivalent to animal protein
@@helencooney1363 what's your source for that exact reduction figure? Is that done under assumption of a vacuum, i.e. not eating anything else?
@@zivzulander it's based on average bioavailability and completeness of legumes. It matters on a meal by meal basis if you want to stimulate muscle protein synthesis according to the world's leading expert, Dr Don Layman who spent decades studying it. Wheatgerm has the lowest bioavailability of any plant, 45%. She's lying about protein requirements not increasing significantly with age. The average person needs 20 g complete protein in a meal to stimulate muscle protein synthesis at age 20, rising to 30 g at age 65. The blood concentration of the amino acid leucine is key for triggering the process.
So!……I’ve been a fan for so long but!…..in the middle of a video about not using supplements, you try to sell me a supplement ?……
Sadly Zoe I think you might have lost your way!…..shame!….
Greed? How much have they provided for free?
@@brianbanks2774 ok, I’ll concede that, but isn’t it disappointing?….
Ok, removed the ‘greed’ bit, written in haste when I was cross!
Whenever protein is mentioned, suddenly EVERYONE’S a 250lb bodybuilder😂😂
Bruh, do you even lift??
_pulls a muscle attempting to do a pec flex_
They are jerking off with their strawmen
😂😂😂 👌🏼
Yeah, but I remember 20 years ago before everyone was having shakes and added protein and we lost many good people to protein deficiency. Dark days.
I train hard for climbing I'm vegetarian.My recovery improves with added protein.
However I use it in my training cycle.
I experimented without protein for several years and my recovery declined.The training I do is 40% aerobic 40% anaerobic and 20% max strength work.Im in my 60s.
I have the yog/kef/nuts/seeds/berries breakfast every day, but it only scores 18gm protein. almost half the 30gm claimed.
These people are beginning to annoy me.
At 13:16 she confirms there is evidence linking ultra processed food to heart disease. Yet in their previous video they recommended seed oils to improve heart health, ignoring the fact that the bulk of seed oils on the market are highly processed from GMO crops.
The more I watch these videos, the more the truth seems to be very simple:
Eat homecooked meals made with whole foods (as far as possible), avoid all processed foods (as far as possible), stop the vices (alcohol, smoking/vaping, drugs, sugar/sweeteners etc), monitor your water intake, and get some full-body, heart-pumping physical activity as often as possible including load bearing exercises.
Sorted.
Everything else is just preference and noise.
And sleep!
I forgot sleep.
Sleep/nap well and often.
So well said I totally agree
There is a difference between minimum effective intake and otpimal intake. I think most research today suggests that the optimal protein intake is 1,3 to 1,8g per kg of lean muscle mass. This would be backed up by many previous ZOE guests such as Dr. Stacy Sims, Dr.Mary Claire Haver, and other doctors and scientistis such as Dr. Gabrielle Lyon, Dr.Brad Stanfield, Dr. Peter Attia and so on. So, I really don´t know why you would choose to start the podcast with outdated generic government advice that has been debunked. I listened to the entire podcast, but in reality you had lost me after the first few minutes, when I heard that, because this whole episode is built on a faulty premise. It would be a lot more helpful for the ZOE audience if a concensus was reached among different guests as to how much protein is really necessary, and not just provide different recommendations every time, depending on who the guest speaker is.
I was under the idea that 1,5/2,2 gr per kg/be was for building muscle.
I do agree that 80/100hr of protein is not that much and most people do not need supplements
You read my mind 😮
I always appreciate evidence in the form of a list of research citations
Amazing content, these were precisely the questions I had! As a postmenopausal woman, all I hear from weightloss "experts" is that counting macros is the only way to lose weight after menopause.
The only way to loose weight is to diminish your calorie intake. Before or after menopause. Whatever the age. Whatever the sex. It has been proven that you totally can loose weight by just eating candies. The rest is at best some method to achieve that, at worst utter garbage.
Truth about protein: growing children (adding tissue), pregnant women (adding tissue), adults over 70 (stave off sarcopenia), and any/everyone trying to actively build muscle, which should probably be anyone who doesn't want to become frail by 70 due to sarcopenia, should be consuming more than the recommended 0.8g/kg of protein per day.
If you're none of the above, sure; 60g is probably enough. See you at 70 for that gut check.
I agree with many of the comments here - not good to be advertising your supplements mid way through.
The other frustration I have with Zoe is the constant ‘Join Zoe’ when is only possible if you’re in the UK and USA. You need to be upfront about this and stop just collecting people’s data through email, etc. Just be honest.
Many of my female friends eat way less than the recommended intake. We cannot assume individual consumption from a population data.
I'm watching this thinking, ' Emily Blunt really researches her next role '.
I've listened to many podcasts on protein intake and this was the most balanced and informative one yet. None that I have seen in the past so clearly distinguished between the protein requirements of an ordinary person like myself and elite athletes.
And of even more importance, pointing out the adverse effects of "overdosing" on protein.
It is difficult to change an ingrained habit but if the evidence is there (and it is because I've fact checked Dr Amati) for me, the risks outweigh the benefits.
I guess I'll stick to a balanced diet plus Creatine and electrolyte supplements and save some money.
I would also argue about the comment about revising the RDA for protein to a lower level. Relatively recent IAAO studies (which is arguably more accurate than nitrogen balance due to unncaccounted losses in nitrogen balance studies)and re-analysis of nitrogen balance studies have suggested the RDA (for the average, non athletic adult) should actually be higher, closer to 1g/kg. I would like to see the evidence to reducing the RDA
There seems to be confusion between eating enough protein to avoid suffering protein deficiency, and eating enough to optimise muscle growth and overall health (assuming you exercise and incorporate some sort of resistance training). Unfortunately this whole podcast seems to be focused on the former question - avoiding protein deficiency, rather than the latter, more interesting question i.e. the one most of us clicked to hear answered.
The daily recommended allowances are also all therefore meaningless as they're (quite reasonably) aimed at preventing malnutrition (a rare issue in developed countries) rather than promoting optimal health and longevity. It's like working out the minimum volume of water we need to consume daily to stay alive and taking that to also be the optimum recommended amount. Shame as i think the podcast is genuinely well intentioned, but the experts got lost in the data and completely missed the question in this instance.
Please invite Dr Huberman and Dr Attila to your podcast and debate your opposing views on protein.
Yes!!! Please!
If you are trying to build muscle then you should be aiming for 1g per pound of bodyweight, so 50g is nowhere near enough. As someone who is around 180lbs, I should have around 180g of protein per day.
Many studies suggest that's probably overkill. Something like 0.7g per pound of body weight is more than adequate to build muscle, a protein rich breakfast and a couple of large chicken breasts and you're basically there. It's just not as catchy, or as proficient marketing wise, as "1g per lb"
I would like to hear some research and evidence from this guest. Many of us with good reason have very little confidence in WHO - corruption rules in that organisation! If people are eating too much protein then cutting back means eating either more carbs or fats to get the same calories. Is that ok then? Or are we simply over eating? What is the harm then of eating a higher proportion of protein? You just say it’s ‘unclear’.
Here are some examples of 30g of protein:
4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.
Thanks for the podcast.
Could you talk about over-eating? How much ingestion of protein (for example) makes it difficult (proportionally) for the food to be digested properly ad easily? Is digesting 20 grams of protein in a meal dis-proportionally more or less difficult than 15 grams? I usually eat when I'm hungry, but often prepare enough so that I feel full while still eating. Please speak about the feelings of satiability and this relates to what and how much I eat. Ty.
The more I hear and see of Zoe - the less I believe ANYTHING they say. I'm REALLY fed up with the plant based agenda. I'm fed up with them quoting the WHO and the RDA's - which from my nutrition training were presented as the MINIMUM to prevent deficiency. I agree with the avoid UPF - just eat REAL FOODS!
@@dancegeneration7595 exactly ... some of us aim higher than avoiding malnutrition.
@@dancegeneration7595 completely agree, most of us know plant based is full of junk
100% agree. I was so happy when I started watching them, but now it's very clear than I can't trust them anymore. Unfollowing
RDAs are not the minimum. maybe open a text book again.
Being 60 and engaging in regular gym or hill sprints 🏃♂️ I understand the importance of getting adequate protein, it makes a big difference to my maintaining muscle , strength, health and recovery ....
Every single sports nutritional expert and sports science doctor ALL STATE we need to eat more protein and that we actually suffer from a protein deficiency.
Also the recommended protein intake is said to be TOO LOW at 0.8g per kg of body weight.
The reluctance of this channel and the entire ZOE team get Dr Peter Attia and Dr Gabriel Lyon onto this podcast is very telling. What are you afraid of?
I will never endorse or respect ZOE in full until they get a balanced array of guests on the show to challenge you with scientific evidence.
For the 100th time please get Dr Attia or Dr Lyon onto this podcast!
Top comment, thank you!
It would be beneficial if she could give some references showing protein shakes are bad. The main problem people face is that the food that we grow and consume has gone down in quality for a century now and we can't completely rely on natural foods. That's where the supplements come in.
Love this one❤❤❤❤
The quality of protein sources vary, the optimal required amount varies, but so too does the quality of scientific research papers, especially ones that look at diet. I can find papers to support everything she's said, but also the exact opposite. You really need to know how to spot good research versus poorly designed studies. Zoe rarely cites any in these videos.
Doi 10.1007/s00394-023-03233-6 says otherwise.
Ok, what about Donald Layman's take on protein intake. Also you are talking in extremes in this podcast. Most people who take shakes use it as a supplement and not as a substituion of whole foods. Also not everything that is processed is necessarily bad for you . This podecast is onesided.
I would love to see a discussion between Dr Federica Amati and other physicians such as Dr Gabrielle Lyon or Peter Attia who have completely opposing views when it comes to how much protein we need to build and maintain muscle, especially as we age. Listening to this just makes me feel even more confused about the whole topic.
ugh not again that outdated 0,8 gramm per kg myth... there is really enough literatur out there on how that wrong number came about
and yes, protein induces insulin secretion too, but the insulin produced in response to eating protein doesn't contribute to insulin resistance. Insulin resistance is linked to the relationship between insulin and glucose, not insulin and amino acids. thats a weird claim she makes...
The last zoe podcast I am watching. You don't need supplements except if Zoe can make money from your purchase. It never challenges any of the more absurd claims of some of its guests. Lost all credibility. Goodbye Zoe,
Here's a concise version
---
Choosing between plant-based whole food supplements and animal-based supplements depends on individual dietary preferences, health goals, and nutritional needs.
### Plant-Based Whole Food Supplements:
- **Pros:** Nutrient-dense, high in fiber, lower in saturated fat, and more sustainable.
- **Cons:** May lack some essential amino acids and can be harder to digest.
### Animal-Based Supplements:
- **Pros:** Complete proteins with all essential amino acids, generally more bioavailable, and rich in nutrients like vitamin B12 and heme iron.
- **Cons:** Can be high in saturated fats and raise ethical concerns.
### Processed Protein Products:
- **Pros:** Convenient and often enriched with protein; available in bars, powders, and snacks, making them easy to consume post-workout.
- **Cons:** May contain added sugars, emulsifiers, and artificial ingredients, leading to variable protein quality and reduced nutritional value compared to whole foods.
### Summary
A balanced approach that incorporates a variety of protein sources-whole foods (both plant and animal) and carefully chosen processed products-can support optimal health and muscle growth. Your best choice will depend on your individual health goals and preferences.
"most people eat enough protein", most people are also under or un-trained, have low muscle mass and are WEAK
Almost every statement in this video has been challenged by other experts, including some on your own channel. Not everyone eats huge meals. I can calculate my protein intake as easily as you can, and I find it impossible to get .86 grammes of protein per kilogram from non-meat sources. At age 76 I probably need 1g per kilogram, and some experts recommend 2g to maintain or increase my strength and muscle mass;
and yes I do weight training.
i think there is an issue of measurement at around 5:00 where the general guideline is rather 0.7 to 1g of protein per POUNDS not KG
now idk if thats just for non active regular sedentary people where its 0.8 per KG rather than LBS
I have protein shakes occasionally if I know I wont be able to eat my protein within 2hrs of a decent workout. Ive read some excellent studies in Europe using a wide range of subjects with control groups (blind studies as well) that show that any rebuilding processes NEED protein intake at this time for best results. Those taking non-protein placebos had no gains whatsoever. So if a shake is all I can get to, its better than nothing.
She contradicts what most experts on the topic recommend: 1,6 g/kg body weight. One of these experts was a guest at zoe so you are contradicting yourselves.
I am also not happy to hear that you are now selling supplements, that's a conflict of interest and you've been telling people to eat vegetables to get vitamins, why should they get them from supplements now?!
Not to overstate the obvious, but everyone will have different energy needs per the varied output (athlete / high intensity / current composition / maintenance etc). This is an implement to discuss and there are safe ways to do this whilst factoring in shakes/bar providing reading labels is well understood & it appears most of your listeners are, so it would be relatively straightforward. Clearly inactive people &/or those with lower energy outputs do not necessarily need higher amounts as this can have adverse effects. And this isn’t even my primary area of research, but also, many researchers have conflicting views and it’s important to ask why & look at the size of their respective studies (100 participants v 1000 is a simple comparison & important ruler, as a basic example).
Love Zoey but don’t get your supplement ad in the middle 😢 Also as you said everyone’s responds to protien differently. I find about 120 grams of protien a day is the sweet spot for me. I lift weights 3 times a week and run 3 times a week. Getting around 2,800 kcals a day and only 60-70 grams of protien my carbs level are way too high and I get lots of brain fog. Agree regarding protien bars and shakes, Altra processed junk…. I eat lots of nuts, try and lower my meat and diary in take a bit and eat more lentils and chickpeas etc but my god, my body just can’t get enough chicken and salmon. Trying to be more sustainable but I play around with food a lot but meat and fish I feel so good sadly
Would love to listen to a podcast episode on MSG. Just a idea! 😊
Good grief. the comments are full of social media experts who "know" more than the trained experts.
They're not experts... they're trumped up broadbean merchants. There's always an angle 🙂
At the beginning of please subscribe, please share, we have no advertising Halfway through we break for a commercial break, buy Zoe 30+, sprinkle on your cereal.
You need a protein intake of 1.5-2g/kg of bodyweight for beneficial health purposes, especially if you’re over 40-45. It can help you feel better and have a better quality of life for example during perimenopaus and menopaus. Then about weightloss…protein doesn’t only make you feel full longer, but at 2g/kg bodyweight, you even build muscles, which we need even more as we age and…the more muscles you have, the more bodyfat you burn. That is how protein promotes weightloss…I thought…and people generally do not eat enough of healthy good quality proteins…according to other podcasts with experts on the subject…so I’m a bit confused about the information/facts here..
You will only build muscle over and above what is your body's normal type/structure under external stimulus, and for any really noticeable increase in muscle this stimulus must be heavy resistance training carried out in the right manner with the requisite rest periods and sleep patterns for your body type etc. etc. I agree that you will burn more energy 24/7 with increased muscle mass but the difference will need to be dramatic for any solid improvement in calorie consumption. Just eating more protein doesn't improve health or lean muscle unless you have previously been deficient. Much of what has been said in this podcast I go along with wholeheartedly, but if you read my two comments made yesterday you will also see where I think the podcast has been guilty of disinformation about the availability of first class protein and what quantities are provided by plant sources. I agree with what you say about certain conditions/stages of life etc. requiring additional amounts of protein, to be fair they do touch upon this in the podcast. I feel in summary that this podcast , like so many others, describes a slightly narrow view of a huge subject and will not be embraced by a large percentage of the population due to lifestyles and household budgets apart from anything else. You'll see what I mean if you dig out the other 2 comments I made yesterday. Above all else though I think the singular most important factor is that conversations are opened up on these subjects because they are so complex they require contributions from everyone in order to draw a rational picture.
Shorts? What about an executive summary up front for us time crunched viewers?
Could you get her and Andy galpin to speak to each other Andy galpin does a lot of research on athletes and is a professor of kinesiology I think, it would be great for him and her to discuss their findings on the research
What! You are selling supplements!
How disappointing.
Great video as always 👏
ps.: Dr Federica has reeeaallly nice skin😱 just saying☺
I'm a medical Dr albeit not a PhD nutritionist and I've been reading and researching health fitness and muscle building for 20years.
In short you do need a higher protein intake most adults don't get enough, but no shakes aren't necessary. For a more up to date accurate explanation I'd suggest listening to Peter atilla. Less misinformation.
Isn't 0.8 g/kg an out dated protein recommendation to support basic bodily function. There is so much more evidence to support 1.2-1.5g/kg of protein for minimizing protein loss from aging, to build muscle - important for everyone but more important for perimenopausal and menopausal women, older adults and very active people. What is the risk of eating double the protein if it's coming from whole foods???
Does too much protein negatively affect the Digestive tract?
Elite athletes don't workout 8 hours a day. I used to row with the Australian team and we would work out max 4 hours a day.
The body can convert protein to keytones for energy so it’s not just for building
At 21:16, he uses a hunter analogy to prove the idea of the 'golden metabolic window' is largely nonsense.
Fair enough.
But where in that analogy is room for consuming 30 plants a day?
Or even '5 a day'?
Read my other post about how to live a healthy life.
I'm done with all these people pushing trends and fads and 'superfoods'.
I find it odd they're talking about protein without any mention of other macro nutrients. Additionally studies show that menopausal women require a higher protein intake of 1.0-1.2 grams per kilogram of body weight to sustain muscle strength and prevent sarcopenia, the decrease of muscle mass and increase of fat mass that is common during menopause...
So you guys pretty much just read a script?
I guess sometimes the scientist are not comfortable saying it all from the top of their head. And that's understandable. I would prefer a script, because I'm not particularly good at 'on the spot answers'
I know I would! I'd be umming and ahhing all over the place
This is 180 degrees opposite to what other experts say e.g. Dr. Gabriel Lyon. Who is right?
18:15 -- Protein drives up insulin and can cause insulin resistant? You are in the minority of people in-the-know on these words. lol A normal diet, not counting all these man-made ~proteins, is probably *not* gonna promote so much insulin that will be harmful.
She meant highly processed protein shakes which does spike insulin
@@heinzwoof7280 Maybe there are cases like you are describing but the human body can deal with insulin spikes on some level. It is the chronic high blood sugars that cause issues.
Also, if you are trying to lose fat and preserve muscle, eat more protein and use those muscles.
Interesting reference to an old guideline created at the time when low fat diet was pushed too and never meaningfully revised.
14:40 she says proudly with such convincing tone “The daily recommended guidelines amount is agreed by the WHO and lots of BIG INTELLIGENT GOVERNING BODIES”. Have these guys been buried under a rock for the last 4 years. Hilarious but shameful at the same time.
these are wild takes, all while selling their own supplements
This was the video where I dropped off. Sweeping dubious generalisation and to top it off a plug for a supplement in the beginning. Best of luck with the channel in the future. This one was not it
Protein powder has become big business , just about every professional bodybuilder has their own line of supplements, for them it’s extra calories that’s easier to digest
She’s … so goodlooking
I get so distracted by how scripted these episodes are. Surely you can just have bullets and aide-memoirs so it doesn’t just seem like something is being read to us? Then occasionally you will go off script and it sounds normal.
Compartively animal protein is more bio available then plant protein. I think there are papers on these two tested on molecular levels I thought. Plant protein is hard to digest to most of the population ?
This was really a healthy video!
protein shakes are hihgly processed and bad for you. I replaced this with Kefir yogurt drinks and its GAME CHANGER.
So they say that most people are getting more than the "recommended" amounts of protein, but what they don't tell you is that the average person also eats too much. Most people are not on purpose including more protein, they're just eating more calories overall. Regarding the RDA for protein, I've seen no human evidence to support that low protein diets are better than high protein diets with everything else being equal. From what I've seen, it's better for overall and long term health to have more muscle mass than less.
Aside from children and pregnant women, when you're (peri)menopausal, you also need more protein. But I'd like to know how much more.....
Basically no one has anything to gain from more than 1.5g of Protein per Kg of Bodyweight.
The scientific literature is extremely clear on this.
Up to 1.8gm/kg has evidence and some have more without detriment
@@asr9217 don't believe everything the steroid UA-camrs tell you.
The maths is misleading here describes about 20gm protein as 30gm. Ignores minimum required for health than the sort of levels needed for developing muscle with moderate training .. also apart from tempeh plant proteins are quite carb heavy. If you have osteoporosis I would aim much higher and if poss incorporate fish/white meat if able ...you can do it with just plants but you'd need to tolerate carbs well and be very diligent. Agree with shakes/bars they are UPF. What kills my cgm is large amount of lentils .. I can handle chicken no problem. I love veggies and eat wholefood diet .There is a ton of research out there that differs from this message. Give the poor lad some chicken if he wants it 😂
I kind of disagree... I don't have huge muscles but I do have some and I can tell you counting on how much protein I eat over a few days my muscles go up and down and strength to work outside. I find a difference between 120grams vs 180 grams. I think it counts on the person. Maybe if the only thing you do is sit on your butt all day. I think it counts on DNA and what you do during the day. I think between eating protein and eating food with gluten and sugar I would stay on the protein side.
I think the tone of the detail around protein here is too general and dismissive. Listing a double helping of breakfast (granola and eggs) plus the main protein you might have for dinner (salmon) and describing this as a fraction of your daily food intake is a real stretch. That might be 80%+ of the protein you have a day
Can't let this one pass without comment due to the outrageous omission of mention of red meat, eggs and fish being foods high in bioavailable proteins
Meat, fish, eggs. Three 4 letter words Zoe doesn’t like very much!!!
Great work from Zoe.
Sound advice for health and your pocket.👍