<a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=protein_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a> <a href="https://howtotrainguide.com/">Download my “How to Train According to the Experts” guide</a> Protein is far more than a building block for muscle—it’s essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window.” Lastly, we address concerns about protein’s links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks.  Timestamps: <ul> <li>(00:00) Download my “How to Train” guide</li> <li>(00:51) Introduction</li> <li>(03:32) Why muscle matters</li> <li>(05:57) Why do we lose muscle?</li> <li>(07:31) How to negate anabolic resistance</li> <li>(08:24) Why it's never too late to build muscle</li> <li>(09:05) Requirements for overweight & obese individuals</li> <li>(09:52) Exposing the flaws of the RDA</li> <li>(11:12) Optimal intake when resistance training</li> <li>(11:55) What to do when losing weight</li> <li>(13:08) Does protein harm healthy kidneys?</li> <li>(14:59) How important is distribution?</li> <li>(17:11) Debunking the "anabolic window"</li> <li>(18:48) Benefits of pre-sleep intake</li> <li>(20:20) Timing & distribution takeaways</li> <li>(21:01) What are the best sources?</li> <li>(24:05) Animal vs. plant protein</li> <li>(26:27) Protein supplements (whey, casein, & collagen)</li> <li>(27:57) Does high intake accelerate aging?</li> <li>(31:32) Why exercise changes the story</li> <li>(34:02) What we can learn from athletes</li> <li>(34:36) Does high intake accelerate atherosclerosis?</li> <li>(36:51) 8 key takeaways</li> </ul> <a href= "https://www.foundmyfitness.com/episodes/protein?utm_campaign=protein_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes and transcript are available by clicking here</a> <a href="https://www.youtube.com/watch?v=fvO8e-2y37k">Watch this episode on YouTube</a>

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#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

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